Ingabe Omama Abasha Kufanele Bathathe Amavithamini Wokubeletha Ngemuva Kokubeletha?

-Delile

• Ayini amavithamini ngemva kokubeletha, futhi ingabe uwadinga ngempela?
• Ungakwazi nje uthole la mavithamini nezakhamzimba ekudleni kwakho, esikhundleni salokho?
• Kuthiwani ngezinye izithasiselo zangemva kokubeletha?
• Buyekeza kwe-

Zimbalwa izinto empilweni eziqinisekile. Kepha udokotela ophakamisa amavithamini okhulelwe kowesifazane okhulelwe? Lokho empeleni kunikezwe. Siyazi ukuthi amavithamini okubeletha asiza ukuqinisekisa ukukhula okunempilo kwengane nokudla okunomsoco phakathi nesikhathi sokukhulelwa komama.

Ngakho-ke, uma amavithamini okubeletha evame ukutuswa komama, amavithamini angemuva kokubeletha nawo kufanele abe yinto, akunjalo? Hhayi impela. Odokotela, okungenani labo okwaxoxwa nabo ngale ndatshana, abaqiniseki nje ngalokho okuthunyelweamavithamini wendalo abalulekile njengabalingani bawo abangaphambi kwesikhathi. Yebo, ukuthola imisoco eyanele ngemva kokubeletha kubalulekile ngokungangabazeki. Kepha ukuthatha isithasiselo sokudla esizinikele ngemuva kokubeletha? I-TBD.

Nakhu okudingeka ukwazi ngamavithamini asanda kubeletha kanye namavithamini amahle kakhulu abeletha, uma ekhona, ngokusho kwama-ob-gyns.

Ayini amavithamini ngemva kokubeletha, futhi ingabe uwadinga ngempela?

Amavithamini abhalwe ukuthi izithasiselo zangemva kokubeletha empeleni afana ncamashi namavithamini angaphambi kokubeletha, kusho uPeyman Saadat, MD, FACOG, i-ob-gyn eqinisekiswe ngamabhodi amabili eReproductive Fertility Center eWest Hollywood, eCalifornia. Umehluko phakathi kwamavithamini angaphambi kokubeletha nangemva kokubeletha ukuthi lokhu kokugcina kufaka ama-milligram aphezulu wezakhamzimba ezisiza omama abasha (vs. omama abakhulelwe), njengamavithamini B6, B12, no-D, njengoba bencela ingane ngobisi lwebele, kusho uDkt Saadat. Inani eliphakeme kakhulu lalezi zakhi zomzimba liqinisekisa ukuthi umama usakwazi ukuncela ngokwanele ukuze athole izinzuzo zakhe (okungukuthi amandla amaningi avela ku-vitamin B) yize ubisi lwebele nengane "zithatha" ezinye futhi.

I-ICYDK, ukukhiqiza ubisi lwebele nokuncelisa akuyona into encane (indlela ozoya ngayo kumama) —nalokho kungezinye zezinselelo ezimbili kweziningi zomzimba nezengqondo ezibangelwa ukubeletha. Eqinisweni, isikhathi sokubeletha, kanye nokuba ngumama ngokujwayelekile, kudinga kakhulu ngokomzimba, kusho uLucky Sekhon, MD, isazi se-ob-gyn esiqinisekiswe ngamabhodi, i-endocrinology yokuzala kanye nochwepheshe wokuzala kwabakwaReproductive Medicine Associates eNew York. Unakekela i- ingane ekhulayo, ikhiqiza ubisi lwebele, futhi izama ukwelapha umzimba wakho, konke ngasikhathi sinye. Ngamunye, lezi zidinga ithani lamandla nezakhamzimba, futhi ndawonye, ​​​​nangaphezulu. "Okuhlanganisa nokuthi abesifazane abaningi bakhathele futhi bakwimodi yokusinda phakathi namasonto ambalwa okuqala kokubeletha, futhi kungenzeka ukuthi abazitholi zonke izakhamzimba ezidingekayo ekudleni okunomsoco omuhle - ngakho-ke ukuthatha amavithamini, kuyasiza ekunikezeni noma yini ulahlekile, "kunezela uDkt. Sekhon. (Okuhlobene: Okufanele Kubukeke Njengamaviki Wakho Wokuqala Wokuzivocavoca Ngemuva Kokubeletha)

"Ngincoma ukuthatha amavithamini ngemuva kokubeletha; kodwa-ke, akudingeki ukuthi abe okhethekile, aqondile ngemuva kokubeletha vitamin, "kusho yena. Yingakho: Ukuthatha i-multivitamin evamile noma ukuqhubeka ne-vitamin yakho yokukhulelwa kusukela ekukhulelwe kuzonikeza amavithamini adingekayo namaminerali adingekayo ukusekela ukuncelisa, kanye nokusiza omama abasha ukugcina amandla abo namandla. Ngokuvamile, uDkt. USekhon uthi kunengqondo ukuqhubeka nokuthatha uvithamini ongakhulelwa okungenani amasonto ayisithupha ngemuva kokubeletha noma isikhathi osenga ngaso. Emva kwalokho, kuhle ukubuyela kwi-multivitamin ejwayelekile. 

Okubi okungaba khona ekuphuzeni amavithamini okubeletha ngemva kokubeletha ukuqunjelwa ngenxa yokugcwala kwawo okusansimbi, kusho uDkt. Saadat. Kulokhu, uncoma omama abasha ukuthi bashintshele kuma-multivitamin abesifazane, afana nemikhiqizo ejwayelekile ye-GNC noma yeCentrum (Buy It, $ 10, target.com), okuhlinzeka cishe amaphesenti ayi-100 wezidingo zansuku zonke zamavithamini namaminerali.

Kodwa-ke, ezinye izinto okufanele zikhunjulwe ukuthi abesifazane abancelisayo bangase badinge i-calcium eningi, futhi labo abahlala ezindlini ngokuvamile nengane esanda kuzalwa bangase badinge uvithamini D owengeziwe ngenxa yokungabi bikho kwelanga, uthi. (Okuhlobene: Umhlahlandlela We-Fit Woman Wokuthola I-calcium Enele)

Kulungile, kodwa kuthiwani ngawo wonke lawo ma-hormone ashintsha ngemva kokulethwa? Ngabe amavithamini abeletha ngemuva kokubeletha angasiza kulokho? Ngeshwa, awekho amavithamini aziwa ukuthi angasiza ekulawuleni ukushintshashintsha kwangemva kokubeletha kwamahomoni uqobo, kusho uDkt. Sekhon. "Izinguquko zeHormone akudingeki ukuthi zilawulwe ngoba ziyingxenye esezingeni eliphilile nenhle yokwelulama ekukhulelweni nasekubelethweni." Nokho, izinkinga ezithile ezibangelwa izinguquko zama-hormone ngemva kokubeletha, njengokuqothuka kwezinwele noma ukuncipha kwezinwele, zingathuthukiswa ngokuthatha amavithamini, njenge-biotin, uvithamini B3, i-zinc, ne-iron, kusho uDkt. Sekhon.” (Bheka futhi: Kungani Abanye Omama Babhekana Nokushintsha Okukhulu Kwemizwa Lapho Beyeka Ukuncelisa)

Ungakwazi nje uthole la mavithamini nezakhamzimba ekudleni kwakho, esikhundleni salokho?

Abanye oma-ob-gyn bathi omama abasanda kubeletha kufanele balwele ukuthola konke umsoco abakudingayo ekudleni okunomsoco ngesikhathi sangemva kokubeletha ngaphambi kokuphendukela kuvithamini wansuku zonke ukuze bangezelele ekudleni kwabo. Enye ye-doc enjalo, uBrittany Robles, MD, umqeqeshi womuntu oqinisekiswe i-ob-gyn ne-NASM ezinze eNew York City, uncoma bonke abesifazane ababelethayo ukuthi baqinisekise ukuthi bathola izakhamzimba ezilandelayo ekudleni kwabo:

• I-Omega-3 fatty acids: etholakala ezinhlanzini ezinamafutha, ama-walnuts, imbewu ye-chia
• Amaprotheni: atholakala ezinhlanzini ezinamafutha, inyama engenamafutha, imidumba
• Ifayibha: itholakala kuzo zonke izithelo
• I-ayoni: itholakala ngemidumba, imifino enamaqabunga, inyama ebomvu
• I-Folate: itholakala kuma-legumes, imifino enamaqabunga, izithelo ezisawolintshi
• I-calcium: itholakala ebisini, emidumbeni, emifino enamahlamvu amnyama

Ngokuvamile, uDkt. Robles uthi akazeluleki iziguli zakhe ukuthi ziphuze amavithamini asanda kubeletha. "Akungabazeki ukuthi amavithamini ngaphambi kokubeletha abalulekile kuwo wonke umuntu wesifazane ukuze avimbele ingozi yokukhubazeka kwe-neural tube enganeni yakho," usho kanje. "Kodwa-ke, lapho nje ithubhu le-neural selakhiwe, ku-trimester yokuqala, amavithamini aba lula kunesidingo." 

Vele, ukuhlela ngokucophelela ukudla kwakho ukuqinisekisa ukuthi uthola zonke izakhamzimba ezidingekayo ngemuva kokubeletha kulula ukusho kunokukwenza. Ngaphezu kwalokho, abesifazane bangemva kokubeletha kufanele badle ama-calories engeziwe angu-300 ngosuku ngenxa yokuthi balahlekelwa ama-kilojoule ngokuncelisa ibele nangokumpompa, okusho ukuthi badinga ngaphezu kokuvamile ukuze baphethise ngokwanele umzimba wabo, kuchaza uDkt. Robles. Yingakho encoma ukuthi iziguli zakhe ezincelisa ibele ngemva kokubeletha zidle ukudla okunamaprotheni amaningi, njengenyama engenamafutha, i-salmon, ubhontshisi, imidumba, namantongomane kunokuba zidle, ake sithi, ukudla okulula okuningana usuku lonke ukuze kugxilwe ekusutheni. (Okuhlobene: Ukudla Okune-Sugary Kuthinta Kanjani Ubisi Lwesifu Lomama Abasha)

Omama abancelisayo kufanele futhi badle ukudla okusiza ukukhuthaza ukukhiqizwa kobisi — okufana nemifino enamaqabunga, i-oats, nokunye ukudla okune-fiber eningi — futhi kuhlale kunamanzi. UDkt Robles uthi owesifazane osanda kubeletha kufanele aphuze okungenani uhhafu wesisindo somzimba wakhe emanzini ngosuku ngoba uphehla ingane yakhe amanzi (ubisi lwebele lwenziwa ngamanzi angamaphesenti angama-90) kanye nomzimba wakhe uqobo. Ngakho-ke, kowesifazane onesisindo esingamaphawundi angu-150, lokho kungaba ama-ounces angu-75 noma cishe izingilazi zamanzi ezingu-9 (okungenani) ngosuku, nangaphezulu uma encela ibele.

Kuthiwani ngezinye izithasiselo zangemva kokubeletha?

Ngaphandle kwamavithamini, kukhona nezithako ezisekelwe ezitshalweni ezingasiza ukugcina ingqondo nomzimba wakho wokubeletha uphilile. UFenugreek, umuthi ofana ne-clover otholakala kumaphilisi afana neFinest Nutrition Fenugreek Capsules (Buy It, $ 8, walgreens.com), usetshenziswa kakhulu esikhathini sokubeletha njengendlela yokwandisa ubisi, kusho uDkt.Sekhon. Kukholelwa ukuthi kuvusa izicubu eziyindlala emabeleni, ezibhekele ukukhiqiza ubisi. Nakuba i-fenugreek ngokuvamile ithathwa njengephephile yi-FDA, ingaba nemiphumela engemihle, efana nesifo sohudo, kumama nasenganeni (njengoba kwaziwa ukuthi idlulela obisini lwebele), ngakho-ke kubalulekile ukuqala ngethamo eliphansi kakhulu bese emva kwalokho. ukwanda kuphela uma umzimba wakho ukubekezelela, uyachaza. Ngenxa yale miphumela emibi ye-GI, qiniseka ukuthi ufuna izeluleko zikadokotela wakho ngaphambi kokuthatha futhi, ngaphandle kokuthi ulwa nobisi, cabanga ukugwema ngokuphelele.

Ngenkathi i-melatonin ingeyona i-vithamini, (kunalokho i-hormone eyenzeka ngokwemvelo emzimbeni ukulawula isigqi se-circadian) ingaba usizo losizo lokulala, ikakhulukazi komama abasha abantula ubuthongo futhi abanephethini yokulala ephazamisekile kusukela enabukeni lasebusuku ushintsho nokuphakelwa, kusho uDkt. Sekhon. Kuphephile ukuthi abesifazane bathathe i-melatonin ngenkathi bencelisa, kepha kufanele isetshenziswe ngokuqapha, ngoba ingadala ukozela-futhi uhlala ufuna ukuqinisekisa ukuthi uqaphile lapho unakekela ingane encane, uyachaza. Njengenye indlela ye-melatonin, weluleka ngokuthi ukuphuza itiye le-chamomile noma ukugeza okufudumele ngaphambi kokulala, kokubili okukhonjisiwe ukuthi kusiza ukuphumula futhi, ngaleyo ndlela, ukulala.

Ngokuvamile, kuphephile ukuthatha wonke amavithamini ajwayelekile ngesikhathi sokuncelisa, kepha lokho akulona iqiniso ngayo yonke imithi namakhambi, kusho uDkt. Sekhon. "Kubalulekile ukubuza nodokotela wakho ukuthi awunasiqiniseko yini ngokuphepha kwevithamini noma isengezo ngenkathi uncelisa," uyanezela.

Buyekeza kwe-