Yimaphi amavithamini angathathwa ngabesifazane abakhulelwe

-Delile

• Izithako zevithamini zabesifazane abakhulelwe
• Kungani ukuthatha amavithamini ngaphandle kwesiqondiso kuyingozi?
• Ingabe i-vitamin supplementation ikwenza ukhuluphale?
• Amavithamini abesifazane abakhulelwe abane-anemia
• Ukugcwaliswa kwemvelo kwamavithamini

Ngesikhathi sokukhulelwa kubalulekile ukuthi abesifazane basebenzise izithasiselo ezithile zamavithamini nezamaminerali ukuqinisekisa ukuthi impilo yabo neyengane ngalesi sikhathi, ukuvimbela ukukhula kokulahleka kwegazi nokulahleka kwamathambo, kanye nokukhubazeka emgudwini wengane, okusiza ukwakheka kwe-DNA kanye nokukhula kombungu.

Lawa mavithamini kufanele athathwe ngokuyalelwa ngudokotela obelethisa noma owondlayo, njengoba inani lincike ezintweni ezifana nobudala kanye nokuba khona kwezifo ezinjenge-anemia, futhi akubona bonke abesifazane abadinga lolu hlobo lokungezelela, kepha udokotela angakhombisa njenge indlela yokuvimbela.

Izithako zevithamini zabesifazane abakhulelwe

Abanye besifazane abakhulelwe bangaba nokushoda kwezinye izakhamzimba, okungenzeka ngenxa yokushoda kokutholwa kwalawa mavithamini noma amaminerali ekudleni noma ngenxa yokuthi inani emzimbeni alanele ukukhula kombungu nomzimba wawo . Ngakho-ke, owesifazane okhulelwe angadinga izengezo ze:

• Insimbi, i-calcium, i-zinc nethusi;
• Amavithamini C, D, B6, B12 ne-folic acid, ikakhulukazi;
• Okunamafutha acid;
• Omega 3.

Ukwengezwa kwe-folic acid yikhona okunconywe kakhulu udokotela noma isazi sokudla ngoba le vithamini ibalulekile ekukhuleni kwengane, ukuvimbela izilonda emgodini we-neural kanye nezifo ezizalwe nazo. Ngakho-ke, isazi sokudla okunempilo singancoma ukudla okunothe ekudleni okuqukethe i-folic acid, njengesipinashi nobhontshisi omnyama, ngokwesibonelo, futhi, uma kunesidingo, engeza. Funda ukuthi ungayithatha kanjani i-folic acid lapho ukhulelwe.

Uhlobo nenani lamavithamini namaminerali okufanele ligcwaliswe futhi kuncike emiphumeleni yokuhlolwa kwegazi okufanele abesifazane abakhulelwe bakuthathe ngesikhathi sokukhulelwa, iminyaka yabo, inani lezingane abazilindele, nokuba khona kwezifo ezinjengesifo sikashukela kanye ne-osteoporosis. Ezinye izibonelo zezithasiselo zokukhulelwa yi-Natalben Supra, i-Centrum Prenatal, i-Natele ne-Materna.

Kungani ukuthatha amavithamini ngaphandle kwesiqondiso kuyingozi?

Ukuthatha amavithamini ngaphandle kokuqondiswa udokotela wakho noma isazi sokudla okunempilo kuyingozi ngoba ukweqisa kwezinye izakhamzimba kungadala izinkinga enganeni nakunina. Uvithamini A owedlulele, ngokwesibonelo, angadala ukukhubazeka kombungu, kanti uvithamini C oweqile wandisa ubungozi bamatshe ezinso.

Ngakho-ke, kubalulekile ukuthi ukwesekwa kwenziwe ngokwencomo kadokotela noma isazi sokudla ngokuya ngemiphumela yezivivinyo zowesifazane.

Bona ukuthi ukusetshenziswa kwamavithamini C no-E kukhuthazwa nini ekukhulelweni.

Ingabe i-vitamin supplementation ikwenza ukhuluphale?

Izithasiselo zikavithamini zabesifazane abakhulelwe azikhuluphele, zisebenza ukondla nokugcwalisa ukudla okunempilo okufanele kulandelwe ngesikhathi sokukhulelwa.

Ezimweni lapho kunokwanda kwesisindo ngaphezu kwesikufunayo esikhathini sokukhulelwa, udokotela angaqondisa umkhuba wokuzivocavoca umzimba kanye nokudla okunamafutha amancane, kepha agcine ukwesekwa kwezakhi zomzimba. Bona ukuthi uzodlani ngesikhathi sokukhulelwa.

Bona kuvidiyo engezansi amanye amathiphu wokuthi yini ongayidla ukuze ungabi namafutha lapho ukhulelwe:

Amavithamini abesifazane abakhulelwe abane-anemia

Endabeni yabesifazane abakhulelwe abane-anemia, ukusetshenziswa kwama-iron supplements kuvamise ukukhonjiswa ukuze kwandiswe amandla amangqamuzana abomvu egazi okuhambisa insimbi.

Ukwehla kwamazinga wensimbi egazini kungabonakala kunoma yisiphi isigaba sokukhulelwa, ikakhulukazi uma owesifazane okhulelwe esenenkinga yokushoda kwegazi, futhi kufanele alashwe ukuze angabi sengozini yokuzalwa ngaphambi kwesikhathi, ukukhulelwa kwesisu noma ukukhula kwengane okunciphile .

Ukukhubazeka kwegazi ekukhulelweni kujwayelekile ngoba umzimba udinga ukukhiqiza igazi eliningi, yingakho bonke abesifazane abakhulelwe kufanele baqaphele ukudla ukudla okune-ayoni phakathi nokukhulelwa.

Ukugcwaliswa kwemvelo kwamavithamini

Yize izithasiselo zamavithamini zisetshenziswa kakhulu ngesikhathi sokukhulelwa, njengoba kungumthombo osheshayo wamavithamini, kungenzeka ukuthi ube nemiphumela efanayo ngokudla. Amajusi namavithamini abesifazane abakhulelwe angenziwa ngezithelo nemifino ecebile ngamavithamini A, C, E, folic acid kanye nensimbi. Amavithamini namajusi wabesifazane abakhulelwe angafaka:

• Izithelo ze-Citrus njengewolintshi, uphayinaphu kanye ne-acerola, njengoba acebile ku-vitamin C, okwandisa ukumuncwa kwensimbi emathunjini lapho kuthathwa ngesidlo sasemini nasebusuku;
• Imifino ephuzi namawolintshi, njengezaqathe nesikwashi, njengoba zicebile ku-vitamin A;
• Imifino eluhlaza eluhlaza njenge-kale ne-watercress, njengoba bacebile nge-folic acid, esiza ukulwa ne-anemia nokuthuthukisa uhlelo lwezinzwa lombungu;
• Inyama yenkukhu, okuyimithombo yensimbi, ebalulekile ekulweni negazi.

Kubalulekile ukukhumbula ukuthi ukudla okune-calcium eningi, njengobisi nemikhiqizo yobisi, akufanele kuthathwe nesengezo sensimbi noma nokudla okuyinhloko, ngoba kungaphazamisa ukumuncwa okuphelele kwensimbi emathunjini.