Ingabe ulindele ukuba ngumama? Noma usanda kuthola izindaba ezinhle? Kodwa-ke, into enkulu engqondweni yakho ngalesi sikhathi impilo yengane esesiswini sakho. Into elula nebaluleke kakhulu ongayenza ukusiza ingane yakho ikhule kahle ukumnika zonke izakhamzimba azidingayo, okungukuthi, amavithamini namaminerali. Ngakho-ke namuhla, ake sixoxe ngawo wonke amavithamini okufanele uwathathe phakathi nalokhu kukhulelwa.
Ayini amavithamini ngaphambi kokubeletha?
Kalula nje, imizimba yethu idinga izakhamzimba ukuze ihlale iphilile futhi isebenze kahle. Lokhu kubaluleke kakhulu ngezikhathi zezinguquko ezinkulu, njengokukhulelwa. Amavithamini ayizakhamzimba ezidingwa yimizimba yethu ngamanani amancane kakhulu, kodwa abalulekile. Lokhu sikubiza ngokuthi ama-micronutrients. Nakuba edingeka ngamanani amancane, abalulekile ekukhuleni komzimba.
Amavithamini angaphambi kokubeletha awuhlobo lwezithasiselo ezithathwa ngabesifazane abakhulelwe ngesikhathi sokukhulelwa. Izizathu eziyinhloko zokuwasebenzisa ukuqinisa umzimba kamama, ukunciphisa izinkinga ezingaba khona ngesikhathi sokukhulelwa, nokusiza ingane ukuba ikhule iphilile. Lawa mavithamini avame ukuqukethe i-folic acid (i-vitamin B9), i-vitamin D, i-iron, ne-calcium .
Ukudla ukudla okunomsoco ngesikhathi sokukhulelwa kuyinto eza kuqala. Kodwa noma kunjalo, ngezinye izikhathi asitholi zonke izakhamzimba esizidingayo ekudleni kwethu kuphela. La mavithamini asisiza ukugcwalisa lezo zikhala zokudla okunempilo futhi avimbele ukuntuleka kokudla okungalimaza ingane.
Ziyini izinzuzo zala mavithamini?
Kunezinzuzo eziningana ezinkulu zempilo kuwe nakumntanakho ngokuthatha la mavithamini. Ake sibheke ukuthi ayini.
| Izakhamzimba | Inzuzo eyinhloko |
|---|---|
| I-Folic acid, i-Choline ne-Iodine | Kusiza ekuvimbeleni ukukhubazeka kokuzalwa (isib. ukukhubazeka kwe-neural tube) okungathinta ubuchopho bomntwana kanye nesistimu yezinzwa. |
| Insimbi | Kubalulekile ekukhiqizweni kwamangqamuzana abomvu egazi ku-placenta kanye nosana. Kuvimbela i-anemia kumama. |
| I-Vitamin D ne-Calcium | Kusiza amathambo namazinyo engane ukuthi akhule aqine. |
| I-Vitamin C | Isekela ukuthuthukiswa kwezinsini, amazinyo namathambo anempilo. Iphinde isize umzimba ukuthi umunce insimbi. |
| I-Vitamin A ne-DHA (i-omega-3 fatty acid) | Kubaluleke kakhulu ekukhuleni kobuchopho namehlo engane. |
Kufanele ngiqale nini ukuthatha le vithamini?
Into engcono kakhulu ongayenza ukuqala ukuthatha la mavithamini okungenani inyanga ngaphambi kokuba ukhulelwe uma uhlela ukuba nomntwana.
Cabanga ngakho, ukukhulelwa yisikhathi lapho umzimba wowesifazane uzizwa ucindezelekile kakhulu. Umzimba udinga ukulungiselela impilo entsha, futhi udinga ukwabelana ngokudla okunempilo nomntwana. Ngakho-ke uma uqala ukuthatha la mavithamini kusenesikhathi, umzimba wakho usuke ukulungele kangcono ukubhekana nalezo zinguquko. Futhi, lokhu kusiza ukuvikela umntwana kwezinye izinkinga zokuzalwa ezingavela emasontweni ambalwa okuqala okukhulelwa.
Kodwa ungakhathazeki uma ubungakwazi ukuqala kusenesikhathi. Esikhathini esidlule, omama bethu nogogo bethu babezala izingane ezinempilo ngaphandle kokuthatha la mavithamini. Ngakho ungaqala ukuwathatha ngokushesha nje lapho uthola ukuthi ukhulelwe. Uma unemibuzo ngalokhu, noma uma unokungabaza ngamavithamini osuvele uwathatha, qiniseka ukuthi ukhuluma nodokotela wakho .
Ingabe la mavithamini angabangela imiphumela emibi?
Yebo, ngezinye izikhathi imiphumela emibi emincane ingase ivele, kodwa akukho okufanele ukhathazeke ngakho.
- Isicanucanu: Lokhu kuyinkinga kubantu abaningi, ikakhulukazi uma usuvele unesifo sokucanuzela kwasekuseni .) Uma unalo, linganda uma uthatha iphilisi levithamini. Njengesixazululo salokhu, ungalithatha ivithamini kanye nokudla . Noma ulithathe ngaphambi kokulala ebusuku . Ngaleyo ndlela, uzozizwa unesicanucanu esincane. Uma lokho kusakwenza kungakhululeki kakhulu, ungakhuluma nodokotela wakho bese ushintshela kolunye uhlobo. Ngezinye izikhathi, ukuthatha ivithamini ehlafunwayo kunganciphisa lesi sicanucanu.
- Ukuqunjelwa: I-iron ekula mavithamini ingabangela ukuqunjelwa kwabanye abantu. Indlela engcono kakhulu yokuvimbela lokhu ukufaka ukudla okune-fiber eningi ekudleni kwakho . Lokhu kusho ukudla imifino eminingi, imifino, nezithelo (njengobhanana). Kufanele futhi uphuze amanzi amaningi usuku lonke . Le-fiber izosiza amathumbu ukuthi anyakaze kalula futhi inciphise ukuqunjelwa.
- Ukusabela kokungezwani komzimba: Akuvamile kakhulu, abanye abantu bangase babe nokusabela kokungezwani komzimba. Uma uzwa ukucasuka kwesikhumba noma ukulunywa ngemva kokuthatha i-vithamini, yeka ukuyithatha ngokushesha bese wazisa udokotela wakho.
Ungakhetha kanjani i-vitamin engcono kakhulu?
Lokhu kuyatholakala emakethe ngesimo samaphilisi, ama-capsule, izinto zokuhlafuna, kanye noketshezi. Ezinye zingathengwa ngaphandle kwekhawuntara , kanti ezinye zidinga ukunikezwa udokotela.
Ayikho into efana ne-vitamin "elingana nosayizi owodwa". Kodwa-ke, kufanele uhlole ukuthi noma yiluphi uhlobo olukhethayo luqukethe izakhamzimba ezilandelayo kanye nokudla kwazo okunconywayo kwansuku zonke.
| Isigaba sezakhamzimba | Inani lansuku zonke elidingekayo (ดี วน ประมาร) |
|---|---|
| I-folic acid | Okungenani ama-microgram angu-600 (600 mcg) |
| Insimbi | Amamiligremu angu-27 (27 mg) |
| I-calcium | Amagremu angu-1 kuya kwangu-1.3 (1000-1300 mg) |
| I-Vitamin D | Amayunithi angama-600 aphesheya (600 IU) |
| I-Iodine | Ama-microgram angu-220 (220 mcg) |
Ungase udinge nezithasiselo ezifana ne -DHA (omega-3) kanye ne-choline . Indlela engcono kakhulu yokwazi kahle ukuthi iyiphi i-vitamin engcono kakhulu ngezidingo zakho zokudla okunempilo ukubuza udokotela wakho. Kuwukuhlakanipha futhi ukukhetha umkhiqizo onesitifiketi sekhwalithi, njenge- GMP-certified (Good Manufacturing Practices), ukuqinisekisa ukuthi ungumkhiqizo osezingeni eliphezulu.
Ingabe kufanele ngikhethe amavithamini 'angokwemvelo' kuphela?
Igama elithi 'organic' lidumile kakhulu kulezi zinsuku. Kalula nje, lisho ukuthi ukudla kwenziwa ngemithombo yemvelo, okusho ukuthi kwenziwa ngezithako ezikhuliswa ngaphandle kokusebenzisa amakhemikhali ezolimo noma izibulala-zinambuzane .
Njengoba amavithamini okwenziwa angaqukatha amakhemikhali, ukukhetha awemvelo kunganciphisa inani lamakhemikhali angena emzimbeni. Kukhona futhi inkolelo yokuthi awemvelo amuncwa kangcono ngumzimba.
Nokho, lokhu akuyona impoqo. Into ebaluleke kakhulu ukuthi wena nomntanakho nithole ukudla okunomsoco abakudingayo. Ukuthi kuyivithamini ephilayo noma cha kuyisinqumo okufanele senziwe ngokusekelwe kulokho okuthandwa nguwe kanye neseluleko sezokwelapha.
Umlayezo Wokuya Nawe Ekhaya
- Isikhathi esingcono kakhulu sokuqala ukuthatha amavithamini okukhulelwa yilapho uqala ukucabanga ngokuba nomntwana, okusho okungenani inyanga ngaphambi kokukhulelwa.
- Hlala ufuna iseluleko sikadokotela wakho ukuze ukhethe i-vitamin ekufanele kakhulu.
- Ukudla okunempilo nokulinganiselayo kuyisisekelo. Amavithamini ayisengezo salokho kudla ukusiza ukugcwalisa izikhala zokudla okunempilo.
- Uma uhlangabezana nemiphumela emibi efana nokucanuzela noma ukuqunjelwa lapho uthatha amavithamini, ungayeki ukuwathatha ngokuzumayo, kodwa khuluma nodokotela wakho ngakho bese uxoxa ngezinye izindlela ongakhetha kuzo.
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