Ngabe Amavithamini Okubeletha Avikelekile Uma Ungakhulelwe?

-Delile

• Ayini amavithamini okubeletha?
• Ahluke kanjani amavithamini okubeletha kuma-multivitamin endabuko?
• Kufanele ngithathe nini amavithamini okubeletha?
• Ngingawaphuza amavithamini ngaphambi kokubeletha uma ngingafuni ukukhulelwa?
• Imibono eyiphutha ngamavithamini angaphambi kokubeletha
• Ukuthatha

Isisho esidumile ngokukhulelwa ukuthi udla kwababili. Futhi ngenkathi ungahle ungadingi lawo makhalori amaningi lapho ulindele, izidingo zakho zokudla okunomsoco ziyanda.

Ukuqinisekisa ukuthi omama abalindele ukuthola amavithamini namaminerali anele, bavame ukuthatha uvithamini wokubeletha. Amavithamini okubeletha ahlotshaniswa nokunciphisa izingozi zokukhulelwa njengezinkinga ze-neural tube kanye ne-anemia.

Njengoba kunezinzuzo eziningi kangaka, kulula ukuzibuza ukuthi kufanele uzithathe noma ngabe awulindele noma uzama ukukhulelwa. Kepha ingxenye enkulu, uma ungacabangi ngokuletha okuncane emhlabeni, iningi lezakhamzimba zakho kufanele zivele ekudleni kwakho - hhayi uvithamini.

Nakhu ukubheka izingozi nezinzuzo zokuthatha amavithamini abeletha.

Ayini amavithamini okubeletha?

Indawo kavithamini ekhemisi langakini iqukethe uhla lwamavithamini ahlukahlukene kakhulu wobulili nobudala obuhlukile. Amavithamini okubeletha abhekiswe ngqo kwabesifazane abacabanga ngokukhulelwa noma abakhulelwe.

Umqondo wamavithamini angaphambi kokubeletha ukuthi ezinye zezidingo zabesifazane zokudla okunomsoco kanye novithamini ziyakhula ngokukhulelwa. Ingane idinga ikakhulukazi izakhi ukuze ikhule. Omama abalindelekile abahlali njalo bethatha izakhamzimba ezanele ekudleni kwabo kwansuku zonke. Amavithamini abeletha enzelwe ukuvala igebe lokudla okunempilo.

Kubalulekile ukukhumbula ukuthi amavithamini angaphambi kokubeletha ayengezelela ekudleni okunempilo komama abalindele. Azisona indawo yokudla okunempilo.

Ahluke kanjani amavithamini okubeletha kuma-multivitamin endabuko?

Izinhlobo eziningi zamavithamini angaphambi kokubeletha ayatholakala emakethe. Ngenkathi kungekho ukwakheka okuthile kwawo wonke amavithamini abeletha, ungathola ukuthi amavithamini angaphambi kokubeletha aqukethe okungenani lezi zakhi zomzimba ezibalulekile:

I-calcium. Ngokusho kweMayo Clinic, abesifazane abakhulelwe nabadala badinga ama-milligram ayi-1 000 we-calcium nsuku zonke. Amavithamini okubeletha ngokuvamile ane-calcium ephakathi kuka-200 no-300 mg. Lokhu kufaka isandla kuzidingo ze-calcium yowesifazane kepha akubheki zonke izidingo zakhe zansuku zonke ze-calcium. I-calcium ibalulekile kubo bonke abesifazane ngoba igcina amathambo abo eqinile.

I-folic acid. Ukuthatha i-folic acid eyanele kuxhumene nokunciphisa ukukhubazeka kwe-neural tube njenge-spina bifida. I-American College of Obstetricians and Gynecologists incoma ukuthi abesifazane abakhulelwe (nalabo abazama ukukhulelwa) bathathe ama-micrograms angu-600 (mcg) we-folic acid nsuku zonke kuyo yonke imithombo. Njengoba kungaba nzima ukuthola i-folic acid engaka ekudleni kuphela, kunconyelwa isengezo.

Ukudla okune-folic acid (eyaziwa nangokuthi i-folate) kufaka ubhontshisi, imifino eluhlaza, ama-asparagus, ne-broccoli. Ukudla okuningi okuqinisiwe kufaka phakathi okusanhlamvu, isinkwa, kanye ne-pasta nakho kufakiwe.

Insimbi. Le minerali iyadingeka ukwakha amangqamuzana egazi abomvu amasha emzimbeni. Ngenxa yokuthi owesifazane ukhulisa ivolumu yakhe yegazi ngesikhathi sokukhulelwa, i-iron yinto okumele uyenze. Ngokusho kweMayo Clinic, abesifazane abakhulelwe badinga u-27 mg wensimbi ngosuku. Lokhu kungu-8 mg ngaphezu kwabesifazane abangakhulelwe.

Amavithamini okubeletha avame ukuqukethe amanye amavithamini namaminerali. Lokhu kungafaka:

• omega-3 okunamafutha acid
• ithusi
• zinc
• uvithamini E
• uvithamini A
• uvithamini C

Kufanele ngithathe nini amavithamini okubeletha?

Njalo khuluma nodokotela wakho ngaphambi kokuqala ukuthatha amavithamini ngaphambi kokubeletha. Uma uzama ukukhulelwa noma ukhulelwe, udokotela wakho cishe uzokuncoma ukuthi ubathathe.

Ngenkathi ungathenga amavithamini okubeletha ekhawunteni, odokotela bangabanika futhi. Abesifazane abathwele ama-multiples, intsha ekhulelwe, kanye nabesifazane abakhulelwe abanomlando wokusebenzisa kabi izidakamizwa banengozi enkulu yokushoda ngamavithamini namaminerali. Amavithamini okubeletha abaluleke kakhulu kulaba besifazane.

Odokotela bavame ukuncoma ukuthi abesifazane abancelisayo nabo baqhubeke nokuthatha amavithamini ngaphambi kokubeletha. Amavithamini okubeletha angasebenza njengesengezo esengeziwe kwabesifazane abancelisayo abadinga izakhamzimba eziningi ukwenza ubisi lwebele.

Noma ungazami ukukhulelwa, usafuna ukuthatha isithasiselo se-folic acid. Lokho kungenxa yokuthi ingxenye yokukhulelwa e-United States ayihlelwanga. Ngoba ubuchopho nomgogodla sekuvele kwakha ekuqaleni kokukhulelwa, i-folic acid ibalulekile. Abesifazane abaneminyaka yobudala bokubeletha bangadla nokudla okunothile kakhulu njengenye indlela yokuthatha isengezo.

Ngingawaphuza amavithamini ngaphambi kokubeletha uma ngingafuni ukukhulelwa?

Amavithamini abeletha aqondene nezidingo zabesifazane abakhulelwe nabancelisayo. Bahloselwe ukwakha ukuswela okuvamile kokudla okunempilo owesifazane okhulelwe angaba nakho. Kepha azenzelwanga abesifazane (noma abesilisa) abangalindele noma ukuncelisa.

Ukuthatha i-folic acid eningi kakhulu usuku ngalunye kungaba nomphumela omubi wokufihla ukuntula kukavithamini B-12. Insimbi eyeqile ingaba yinkinga, futhi. Ukuthola i-iron eningi kakhulu kuhlotshaniswa nezinkinga zempilo njengokuqunjelwa, isicanucanu, nohudo.

Inani elithe xaxa lezakhamzimba ezifana novithamini A othathwe kumavithamini okwenziwa angaba nobuthi esibindini somuntu.

Futhi, kungcono uma uthola lezi zakhi zomzimba ngokudla kwakho esikhundleni sephilisi. Ngenxa yalezi zizathu, abesifazane abaningi kufanele beqe amavithamini angaphambi kokubeletha ngaphandle kokuthi odokotela babo babatshele ngenye indlela.

Imibono eyiphutha ngamavithamini angaphambi kokubeletha

Abesifazane abaningi bathi amavithamini abeletha athinta ukukhula kwezinwele nezinzipho. Abanye bathi ukuthatha amavithamini abeletha kwenza izinwele zikhule ziqine noma zisheshe, nokuthi izipikili zingakhula ngokushesha noma ziqine futhi.

Kodwa ngokusho koMayo Clinic, lezi zimangalo azikatholakali. Ukuthatha amavithamini angaphambi kokubeletha ngezinwele noma izinzipho ezingcono cishe ngeke kulethe imiphumela oyifunayo. Bangaba nemiphumela emibi.

Ukuthatha

Uma ucabanga ukuthatha amavithamini angaphambi kokubeletha futhi ungakhulelwe, ukuncelisa, noma ukuzama ukukhulelwa, hlola ukudla kwakho kuqala. Abantu abaningi abadla ukudla okunomsoco akudingeki bathathe i-multivitamin. Ukudla okunomsoco kufaka amaprotheni anciphile, imithombo yobisi enamafutha amancane, okusanhlamvu okuphelele, nezithelo nemifino eminingi.

Kepha khumbula ukuthi kukhona okuhlukile njalo ukuthi kungani ungadinga ukuthatha ivithamini noma isengezo samaminerali. Mhlawumbe udokotela wakho uthole ukuswela okondlekile kokudla kwakho. Kulokhu, imvamisa kungcono ukuthatha isithasiselo esenzelwe ukwelapha ukuswela kwakho okuthile.

Ukwazi izimpawu ezingase zibe zimbi kungakusiza unqume ukuthi ngabe uhlangabezana yini nemiphumela emibi yamavithamini noma amaminerali amaningi.

URachel Nall ungumhlengikazi wezokunakekelwa okubucayi waseTennessee nombhali ozimele. Uqale umsebenzi wakhe wokubhala ne-Associated Press eBrussels, eBelgium. Yize ekujabulela ukubhala ngezihloko ezahlukahlukene, ukunakekelwa kwezempilo kuwumkhuba wakhe nentshisekelo yakhe. UNall ungumhlengikazi osebenza ngokugcwele egunjini labagula kakhulu elinemibhede engama-20 eligxile kakhulu ekunakekelweni kwenhliziyo. Uyakujabulela ukufundisa iziguli zakhe kanye nabafundi ukuthi bangaphila kanjani impilo enempilo futhi ejabulisayo.