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Vitaminlerin bilinçsizce kullanımı büyük zarar veriyor Pandemi döneminde bağışıklık sistemini güçlendirmek isteyenler, vitamin ve gıda takviyelerine bel bağlıyor. Ancak bilinçsizce kullanım, büyük zarar veriyor. İşte vitamin ve takviyelerin reçetesi. takvim.com.tr Kaynak GAZETE Giriş Tarihi : 25 Şubat 2021
Pandemi döneminde bağışıklık sistemini güçlendirmek isteyenler, vitamin ve gıda takviyelerine bel bağlıyor. Ancak bilinçsizce kullanım, büyük zarar veriyor. İşte vitamin ve takviyelerin reçetesi.
A VİTAMİNİ: Balık yağı, süt, tereyağı ve yumurta gibi besinlerden alınır. Görme, büyüme, üreme, embriyo gelişmesi, kan yapımı, bağışıklık sistemi ve doku hücre büyümesi için gereklidir. Enfeksiyonlara karşı korur. Günlük ihtiyacın 10 katı kadar A vitamini alınırsa baş ağrısı, baş dönmesi ve kusma gibi şikayetler görülebilir.
B VİTAMİNİ: Karaciğer ve diğer organ etleri, süt, kuru baklagiller, tahıllar, ceviz, fındık ve yumurtada bulunur. Gelişmede önemli bir rol üstlenir. Cildin korunmasını sağlar. Yorgunluk ve bitkinliği azaltır. Fazlası hissizlik, cilt rahatsızlıkları, gözlerde ışık hassasiyeti ve uykusuzluğa yol açar.
C VİTAMİNİ: Turunçgiller, kuşburnu, domates, lahana, patates, ıspanak, marul, yeşilbiber gibi besinlerde vardır. Bağışıklık sistemini güçlendirir. Meme ve cilt kanserinin gelişimini yavaşlatır. Kansızlık oluşumundan korur. Fazla almak, ishal, deri bulguları ve böbrek taşına neden olur.
D VİTAMİNİ: Balık ve yağı, yumurta sarısı, tereyağı gibi besinler ile güneşte bolca bulunur. Böbreklerdeki kalsiyum kaybını önler. Kemik direncini artırmaktadır. Fazlası doku ve eklem kireçlenmelerine, böbrek hasarına ve yüksek tansiyon rahatsızlığına yol açar.
E VİTAMİNİ: Bitkisel yağlar, yağlı tohumlar, soya, yeşil sebzeler ve baklagillerde bulunur. E vitamini, hücre zarını koruyucu etkisi vardır. Damar tıkanıklığını önler. Kanın pıhtılaşmasında görevli olan proteinlerin yapımında görev alır. Fazla almak felç, kanama ve prostata yol açar.
K VİTAMİNİ: Ispanak ve benzeri yeşil yapraklı sebzeler, karaciğerde bulunur. K vitamini kanın pıhtılaşmasında önemli rol oynar. Kemik sağlığını destekler kalp rahatsızlığı riskini azaltır. Fazlası, damar tıkanıklığına neden olur.
NE ZAMAN ALMALIYIZ? SABAH Sabah aç karnına alınacak ilk ilaç, demir ilacıdır. C vitamini ise bağırsakta emilimi sağlar. En az 1 saat geçtikten sonra kahvaltı yapılmalıdır. D vitamini takviyesi alacaksanız, kahvaltıdan hemen sonra almak en doğrusudur.
ÖĞLE Öğle yemeğiyle birlikte ya da hemen sonrasında multivitaminler alınabilir. Omega 3, yani balık yağı kullanılabilir. B vitaminleri eğer dil altı alınacak ise günün istenen saatinde olabilir.
AKŞAM Balık yağı eğer öğlen alınamadıysa akşam yemeğinden sonra da alınabilir. Yağda çözünen A, K ve E vitamini kullanılabilir. Gündüz alınması sersemlik yapabilir ancak akşam alınması, rahat bir uyku sağlar.
KiMLER KULLANMALI? Bebekler, D vitamini ve bazen demir takviyeleri Vejetaryenler, kalsiyum, demir, çinko, B12 ve D vitamini takviyeleri Menopoz dönemine girmiş kadınlar, kalsiyum ve D vitamini takviyeleri Hamileler, omega-3, vitamin ve mineral takviyeleri Emziren kadınlar, ekstra kalsiyum ve omega-3 takviyeleri 60 yaşını geçenler, D vitamini ve çoklu vitamin-mineral takviyeleri