Yimaphi amavithamini okubeletha okudingeka uwathathe?

Imfundo Yezempilo Izindaba Zomama

Uchame induku, kanti imiphumela iku: Ukhulelwe. Uyemukelwa ekuguleni kwasekuseni, amaqakala avuvukile, kanye nohambo olucishe lube ngu-287 oluya endlini yangasese usuku ngalunye.

Ngaphandle kwezimpawu ezisobala zokukhulelwa (sawubona, bump!), Ukukhula kwengane kuletha izidingo eziningi emzimbeni womuntu wesifazane. Ngemuva kwakho konke, uwukuphela komthombo wengane yakho wokudla okunempilo nendawo yokuhlala ezinyangeni eziyisishiyagalolunye ezizayo. Konke lokho kusho ukuthi uzodinga ukukhushulwa okwengeziwe ezakhamzimba ukuze unikeze ingane yakho lokho ekudingayo ukuze ikhule kahle-futhi lapho uthatha khona amavithamini angaphambi kokubeletha angene.

Ziyini izinzuzo zamavithamini angaphambi kokubeletha?

Ama-multivitamin angaphambi kokubeletha kwehlukile kuma-multivitamini avamile okungenzeka ukuthi uwathatha ngokuthi anezilinganiso eziphakeme zamavithamini namaminerali enzelwe ngokukhethekile ukukhula kwengane.

Ziqukethe izakhi ezithile ezifana ne-iron, i-calcium, ne-folic acid ezibalulekile ekukhuleni kwengane, futhi izidingo zazo zokudla ziyakhula ngesikhathi sokukhulelwa, kusho UCarielle Nikkel, MS, RDN, umqondisi wezokudla ePersona.Yingakho kubaluleke kakhulu ukwengeza nge-prenatal esezingeni eliphakeme uma ukhulelwe noma uzama ukukhulelwa.

Amavithamini okubeletha awathathi ndawo yokudla okunempilo, kepha izingcindezi Adeeti Gupta , MD, ibhodi eqinisekisiwe i-OB-GYN. Ngisancoma ukudla okulinganiselayo njalo ngezilinganiso ezifanele zamaprotheni, amafutha, ukudla kwe-carbohydrate, nokuqhubeka nokuzivocavoca umzimba nsuku zonke namanzi okuphuza, usho kanjalo.

Enye into okufanele uyiqaphele: Amavithamini angaphambi kokubeletha awakhulisi ukuzala kwabesifazane — asiza nje emiphumeleni engcono yengane futhi asize ukugcina umama ephilile ngesikhathi sokukhulelwa.

Yini okufanele uyibheke kumavithamini abeletha

Lapho uthenga i-vitamin yokubeletha, qiniseka ukuthi uhlola ilebula kulokhu okulandelayo:

I-folic acid

I-folic acid uyi-vitamin B, futhi ngokusho kukaDkt. Gupta, ukushiyeka kule vithamini kungaholela ekukhubazekeni kwamathambo e-neural, okungukuthi, ukungahambi kahle ebuchosheni kanye / noma emgogodleni wombungu. I- Izikhungo Zokulawulwa Nokuvikelwa Kwezifo (CDC) incoma ukuthi bonke abesifazane abaneminyaka yobudala yokuzala bathathe ama-micrograms angu-400 (mcg) ama-folic acid anezela nsuku zonke. Lokhu kungenxa yokuthi ukukhubazeka kwamathambo e-neural kwenzeka ekuqaleni kakhulu kokukhulelwa, imvamisa ngaphambi kokuba owesifazane azi ngisho nokuthi ukhulelwe futhi aqale ukuthatha uvithamini wokubeletha. Ngokwengeziwe, kusho uNikkel, funa uhlobo lwe-methylated ye-folic acid ebizwa nge-methylfolate. Abesifazane abaningi banokuhlukahluka kofuzo okungabavumeli ukuthi basebenzise ngokugcwele i-folic acid, usho kanjalo. Leli fomu liyabavumela ukuthi benze njalo.

Insimbi

Insimbi kuyimbiwa ebalulekile ekukhuleni kobuchopho bengane. Insimbi encane kakhulu ingakhuphula ubungozi bokukhuluphala noma ukuzalwa ngaphambi kwesikhathi futhi ingaholela ekushodeni kwensimbi, i-anemia, kuzo zombili ingane nomama. I- Izikhungo Zikazwelonke Zezempilo batusa abesifazane abakhulelwe ukuthi bathathe u-27 mg wensimbi nsuku zonke.

I-calcium nevithamini D

Ngokusho kukaNikkel, i-calcium nevithamini D kuyasebenzisana ukuxhasa ukukhula kwamathambo namazinyo engane yakho. (Vitamin D aids in calcium absorption) Ukuncane kakhulu uvithamini D kungadala ezinye izinkinga, kusho uDkt Gupta. Ukuntuleka kuka-Vitamin D kwaziwa ngokuthinta ukudangala, futhi kungenzeka kubangele isifo sikashukela kanye nokuwohloka komqondo esikhathini eside esizayo, uthi. Abesifazane abakhulelwe kufanele bathathe i-1,000 mg ye i-calcium nsuku zonke no-15 mcg we uvithamini D. (noma i-600 IU), ngokwe-NIH.

Omega-3 okunamafutha acid

Kutholakala ngokwemvelo ekudleni okunjengezinhlanzi kanye ne-flaxseed, i-omega-3 fatty acids (ikakhulukazii-docosahexaenoic acid, eyaziwa njenge wanikela )zibalulekile ekukhuleni kwengane namathambo engane, kusho uDkt Gupta. Abesifazane abakhulelwe kufanele bathole ama-200 mg we-DHA nsuku zonke .

Yize lezo ngokuqinisekile kungezona izithako kuphela ozozithola ku-vitamin ngaphambi kokubeletha, ziphakathi kwezinto ezibaluleke kakhulu. Umhlinzeki wakho wezokunakekelwa kwempilo angancoma ivithamini lokubeletha elinomsoco owengeziwe noma amanani aphezulu, ngokuya ngezidingo zakho.

Kufanele uqale nini ukuthatha ivithamini ngaphambi kokubeletha?

Ochwepheshe bezokwelapha bayavuma ukuthi kuyisihluthulelo sokuqala ukuthatha i-vitamin ngaphambi kokubeletha ngaphambi kokubeletha. Eqinisweni, uma ungowesifazane oseminyakeni yokuzala, ungahle uthande ukucabanga ngokuqala uhlobo lwemithi yamavithamini angaphambi kokubeletha njengamanje.

Kungaba nzima ukubikezela ukuthi uzokhulelwa nini, ngakho-ke ngokuvamile kuwumqondo omuhle ukuthi abesifazane abaneminyaka yobudala bokuzala bathathe isengezo sokubeletha, kusho uNikkel. Umthetho omuhle wesithupha ukuqala ukwengeza okungenani izinyanga ezintathu ngaphambi kokuqala ukuzama ukukhulelwa. Lokhu kuqinisekisa ukuthi unikeza izakhamzimba umzimba wakho nengane yakho ezizodinga kusukela ekukhulelweni kuye phambili.

Ukuthatha ivithamini ngaphambi kokubeletha akuphephile kuphela, kepha futhi kunganikeza ngezinzuzo ezengeziwe zezempilo. Isibonelo, ngokusho kukaDkt. Gupta, ama-omega-3s kumavithamini abeletha nawo alungele izinwele zakho, izinzipho, nenkumbulo. Kufana nokudla kobuchopho, uthi.

Ukushoda kuka-Vitamin D phakathi kwenani labantu sekubuye kwande sekwedlule isikhathi - mhlawumbe ngenxa yokwanda kwesikrini selanga nokusetshenziswa kakhulu kokudla okucutshunguliwe — okusho ukuthi isilinganiso esengeziwe esinikezwa uvithamini obeletha singasiza ukugcina amathambo akho eqinile.

Uma usubelethile, kuwumqondo omuhle ukuqhubeka nokuthatha amavithamini angaphambi kokubeletha, ikakhulukazi uma uncelisa, njengoba abesifazane abancelisayo bedlulisela izakhamzimba ezibalulekile ngobisi lwabo ezinganeni zabo.

Basekela okuqukethwe okunomsoco obisini lwebele, kusho uNikkel. I-World Health Organisation iphakamisa ukuthi unezele ngokubeletha inqobo nje uma uncelisa.

Iyiphi i-vitamin engcono kakhulu yokubeletha okufanele uyithathe?

Uma kuziwa ekulekeleleni ngaphambi kokukhulelwa, uNikkel weluleka ngokubonisana nomhlinzeki wakho wezokunakekelwa kwempilo ukuze athole ivithamini elifanele ngaphambi kokubeletha, ngoba kunezinhlobo eziningi emakethe ezibhekiswe ezidingweni ezithile. Isibonelo, amavithamini angaphambi kokubeletha wesicanucanu kungenzeka abe novithamini B6 omningi, kanti amavithamini angaphambi kokubeletha oncelisa azoba nama-Omega-3s amaningi kanye novithamini D, kusho uDkt Gupta. Uma uphikisana nokugwinya amaphilisi, kukhona nezinketho eziningi ezihlafunwayo nezinsini ezitholakalayo. Kodwa ungazitholi usubambeke enanini elihlasimulisayo lamalebula: UDkt Gupta uphawula ukuthi cishe wonke amavithamini asebenza ngaphambi kokubeletha ayafana.

Ingabe amavithamini abeletha anemiphumela engemihle?

Ngenkathi imiphumela emibi yamavithamini abeletha ngokujwayelekile imnene, kunedlanzana okufanele abesifazane abakhulelwe balikhumbule. Insimbi kumavithamini angaphambi kokubeletha ingadala ukuqunjelwa , ngakho-ke uDkt Gupta uncoma ukuthi iziguli zakhe ziphuze iphilisi nokudla kusihlwa. Abanye besifazane bangaphinde babe ne-aleji noma bangakwazi ukucubungula eyodwa noma eziningi zomsoco kumavithamini angaphambi kokubeletha. Kepha, uma i-vitamin yakho yokubeletha ingavumelani nawe, kunabanye abaningi umhlinzeki wakho wezokunakekelwa kwezempilo angabancoma!

Ukuphathwa Kwezokudla Nezidakamizwa e-U.S. ilawula izithako zokudla ngokuhlukile kunemithi ejwayelekile. Uma ungaqiniseki ukuthi uvithamini obelethayo uphephile yini, phutha ohlangothini lwezokuphepha bese ubuza udokotela wakho isincomo sakhe.

Ngokwengeziwe, amavithamini angaphambi kokubeletha angaba nawo ukuxhumana nemithi usuyathatha, kusho uNikkel.

Uma uthatha ukubeletha, kubaluleke kakhulu ukucabangela ukwengezwa ngaphandle nemithi yokugwema ukweqa imingcele ephezulu kanye / noma ukubeka engcupheni ukuxhumana kwezakhi zomzimba, usho kanjalo.

Futhi, kungcono ukubonisana nomhlinzeki wakho wezokunakekelwa kwempilo ukubhekana nalezi zinkinga. Ngenkathi amavithamini abeletha ejwayelekile engukudla okungeziwe ekhawunteni, udokotela wakho angakunika ivithamini lokubeletha elihloselwe izidingo zakho (nezomntanakho) ezihlukile.