Ngaba ulindele ukuba ngumama? Okanye usandula ukufumana iindaba ezimnandi? Nangona kunjalo, eyona nto iphambili engqondweni yakho ngeli xesha yimpilo yomntwana osesiswini sakho. Eyona nto ilula neyona ibalulekileyo onokuyenza ukunceda umntwana wakho akhule kakuhle kukumnika zonke izondlo azidingayo, oko kukuthi, iivithamini kunye neeminerali. Ngoko ke namhlanje, masithethe ngazo zonke iivithamini ekufuneka uzithathe ngeli xesha lokukhulelwa.
Zithini iivithamini zokukhulelwa?
Ngamafutshane, imizimba yethu ifuna izondlo ukuze ihlale isempilweni kwaye isebenze ngokuqhelekileyo. Oku kubaluleke kakhulu ngamaxesha otshintsho olukhulu, njengokukhulelwa. Iivithamini zizondlo ezifunwa yimizimba yethu ngamanani amancinci kakhulu, kodwa zibalulekile. Ezi sizibiza ngokuba zi-micronutrients. Nangona zifuneka ngamanani amancinci, zibalulekile ekukhuleni komzimba.
Iivithamini zangaphambi kokuzalwa luhlobo lwesongezelelo esithathwa ngabasetyhini abakhulelweyo ngexesha lokukhulelwa. Ezona zizathu ziphambili zokuzisebenzisa kukuqinisa umzimba kamama, ukunciphisa iingxaki ezinokubakho ngexesha lokukhulelwa, kunye nokunceda umntwana akhule esempilweni. Ezi vithamini zihlala ziqulathe i-folic acid (i-vitamin B9), i-vitamin D, i-iron, kunye ne-calcium .
Ukutya ukutya okunesondlo ngexesha lokukhulelwa yeyona nto iphambili. Kodwa nangona kunjalo, ngamanye amaxesha asifumani zonke izondlo esizidingayo ekutyeni kwethu kuphela. Ezi vithamini zisinceda sizalise ezo zikhewu zesondlo kwaye sithintele ukunqongophala kwezondlo okunokwenzakalisa umntwana.
Zithini iingenelo zezi vithamini?
Kukho iingenelo ezininzi ezibalulekileyo zempilo kuwe nakumntwana wakho ngokuthatha ezi vithamini. Makhe sijonge ukuba ziyintoni na.
| Izakhamzimba | Inzuzo ephambili |
|---|---|
| I-folic acid, iCholine kunye neIodine | Inceda ekuthinteleni iziphene zokuzalwa (umz. iziphene zetyhubhu yemithambo-luvo) ezinokuchaphazela ingqondo yomntwana kunye nenkqubo yemithambo-luvo. |
| Intsimbi | Ibalulekile ekuvelisweni kweeseli ezibomvu zegazi kwi-placenta nakumntwana. Ithintela i-anemia kumama. |
| IVithamini D kunye neCalcium | Inceda amathambo namazinyo omntwana akhule aqine. |
| Ivithamini C | Ixhasa uphuhliso lweentsini, amazinyo kunye namathambo aphilileyo. Ikwanceda umzimba ukuba ufunxe i-iron. |
| I-Vitamin A kunye ne-DHA (i-omega-3 fatty acid) | Kubaluleke kakhulu ekuphuhlisweni kwengqondo namehlo omntwana. |
Ndingaqala nini ukuthatha le vithamini?
Eyona nto ingcono onokuyenza kukuqala ukuthatha ezi vithamini ubuncinane inyanga ngaphambi kokuba ukhulelwe ukuba uceba ukuba nomntwana.
Cinga ngako oku, ukukhulelwa lixesha apho umzimba womfazi uziva uxinzelelo olukhulu. Umzimba kufuneka ulungiselele ubomi obutsha, kwaye kufuneka wabelane ngesondlo nomntwana. Ngoko ke xa uqala ukuthatha ezi vithamini kwangethuba, umzimba wakho ulungele ukujongana nolo tshintsho. Kwakhona, oku kunceda ukukhusela umntwana kwezinye iziphene zokuzalwa ezinokwenzeka kwiiveki zokuqala zokukhulelwa.
Kodwa ungakhathazeki ukuba ubungenakuqala kwangethuba. Ngaphambili, oomama noomakhulu bethu babezala abantwana abaphilileyo ngaphandle kokuzithatha ezi vithamini. Ngoko ke ungaqala ukuzithatha kwangoko wakufumanisa ukuba ukhulelwe. Ukuba unemibuzo malunga noku, okanye ukuba unamathandabuzo malunga neevithamini osele uzithatha, qiniseka ukuba uthetha nogqirha wakho .
Ngaba ezi vithamini zingabangela iziphumo ebezingalindelekanga?
Ewe, ngamanye amaxesha iziphumo ebezingalindelekanga ezincinci zinokubakho, kodwa akukho nto inokubangela ukukhathazeka ngayo.
- Isicaphucaphu: Le yingxaki kubantu abaninzi, ingakumbi ukuba sele unesicaphucaphu sasekuseni .) Ukuba unayo, inokunyuka xa usela ipilisi yevithamini. Njengesisombululo soku, ungayisela ivithamini xa usitya . Okanye uyisele ngaphambi kokuba ulale ebusuku . Ngale ndlela, awuyi kuziva unesicaphucaphu kangako. Ukuba oko kusenza singakhululeki kakhulu, ungathetha nogqirha wakho uze utshintshele kolunye uhlobo. Ngamanye amaxesha, ukuthatha ivithamini ehlafunwayo kunokunciphisa esi sicaphucaphu.
- Ukuqhina: I-iron ekwezi vithamini inokubangela ukuqhina kwabanye abantu. Eyona ndlela ilungileyo yokuthintela oku kukubandakanya ukutya okunefayibha eninzi ekutyeni kwakho . Oku kuthetha ukutya imifuno, imifuno, kunye neziqhamo ezininzi (ezifana neebhanana). Kufuneka usele amanzi amaninzi imini yonke . Le fayibha iya kunceda amathumbu ashukume lula kwaye inciphise ukuqhina.
- Iimpendulo ze-allergic: Amaxesha amaninzi, abanye abantu banokuba neempendulo ze-allergic. Ukuba ufumana naluphi na ulusu olurhawuzelelwayo okanye ukurhawuzelelwa emva kokusela i-vitamin, yeka ukuyithatha ngoko nangoko uze wazise ugqirha wakho.
Ungakhetha njani i-vitamin engcono kakhulu?
Ezi zifumaneka kwimarike ngendlela yeepilisi, iikhaphu, izinto zokuhlafuna, kunye nezinto ezingamanzi. Ezinye zingathengwa kwikhawuntara , ngelixa ezinye zifuna ukunikwa ngugqirha.
Akukho nto ibizwa ngokuba yi-vitamin "efanayo neyakho yonke into". Nangona kunjalo, kufuneka ujonge ukuba naluphi na uhlobo olukhethileyo lunezondlo zilandelayo kunye nokutya okucetyiswayo imihla ngemihla.
| Icandelo lezondlo | Imali efunekayo yosuku (ดี วน ประมาร) |
|---|---|
| Ifolic acid | Ubuncinane ii-microgram ezingama-600 (600 mcg) |
| Intsimbi | Iimiligram ezingama-27 (27 mg) |
| I-calcium | I-1 ukuya kwi-1.3 grams (1000-1300 mg) |
| IVithamin D | Iiyunithi ezingama-600 zamazwe ngamazwe (600 IU) |
| Iodine | Iimayikrogram ezingama-220 (220 mcg) |
Ungadinga izongezo ezifana ne -DHA (omega-3) kunye ne-choline . Eyona ndlela ilungileyo yokwazi ukuba yeyiphi i-vitamin efanelekileyo kwiimfuno zakho zesondlo kukubuza ugqirha wakho. Kukwabubulumko nokukhetha imveliso enesiqinisekiso somgangatho, njenge- GMP-certified (Good Manufacturing Practices), ukuqinisekisa ukuba yimveliso esemgangathweni ophezulu.
Ngaba kufuneka ndikhethe iivithamini 'eziphilayo' kuphela?
Igama elithi 'organic' lithandwa kakhulu kule mihla. Ngamafutshane, lithetha ukuba ukutya kwenziwa kwimithombo yendalo, oko kuthetha ukuba kwenziwa ngezithako ezikhuliswa ngaphandle kokusebenzisa iikhemikhali zezolimo okanye izibulali-zinambuzane .
Ekubeni iivithamini zokwenziwa zinokuba neekhemikhali, ukukhetha ezendalo kunokunciphisa inani leekhemikhali ezingena emzimbeni. Kukwakho nenkolelo yokuba ezendalo zifunxwa ngcono ngumzimba.
Nangona kunjalo, oku akunyanzelekanga. Eyona nto ibalulekileyo kukuba wena nomntwana wakho nifumane izondlo abazidingayo. Nokuba yivithamini yendalo okanye akunjalo sisigqibo ekufanele senziwe ngokusekelwe kukhetho lwakho kunye neengcebiso zonyango.
Umyalezo Wokuya Ekhaya
- Elona xesha lilungileyo lokuqala ukuthatha iivithamini zokukhulelwa kwangoko xa uqala ukucinga ngokuba nomntwana, oko kuthetha ukuba ubuncinane inyanga ngaphambi kokukhulelwa.
- Soloko ucela icebiso kugqirha wakho ukuze ukhethe i-vitamin ekufaneleyo.
- Ukutya okunempilo nokulinganayo sisiseko. Iivithamini zisisongezo soko kutya ukunceda ukuvala izikhewu zesondlo.
- Ukuba ufumana iziphumo ebezingalindelekanga ezifana nokucaphuka okanye ukuqhina xa usela iivithamini, musa ukuyeka ukuzithatha ngequbuliso, kodwa thetha nogqirha wakho ngaloo nto uze uxoxe ngezinye iindlela onokukhetha kuzo.
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