Zeziphi iivithamini zaphambi kokubeleka ekufuneka uzithathile?

Imfundo yezeMpilo Imiba yooMama

Uchame intonga, kwaye iziphumo ziku: Ukhulelwe. Wamkelekile ekuguleni kwasekuseni, amaqatha adumbile, kunye nohambo olumalunga ne-287 lokuhlambela yonke imihla.

Ngaphandle kweempawu ezibonakalayo zokukhulelwa (hello, bump!), Ukukhula komntwana kubangela iimfuno ezininzi kwi-physiology yomfazi. Emva kwakho konke, nguwe kuphela umthombo wesondlo somntwana wakho kunye nendawo yokuhlala kwiinyanga ezilisithoba ezizayo. Konke oku kuthetha ukuba uyakufuna ukongezwa okongezelekileyo kwizakhamzimba ezifanelekileyo ukunika umntwana wakho oko akufunayo ukuze achume- kwaye kulapho ke uthatha khona ivithamini yokubeleka ingena.

Zithini izibonelelo zeevithamini zokubeleka?

IiVithamini ezingaphambi kokubeleka yahlukile kwiivithamini eziqhelekileyo osenokuzithatha kuba zinamanani aphezulu eevithamini kunye neeminerali ezilungiselelwe ngokukhethekileyo ukukhula kosana.

Ziqulathe izakha mzimba ezithile ezifana ne-iron, calcium, kunye ne-folic acid ezibaluleke kakhulu ekukhuleni komntwana, kunye neemfuno zokutya ziyanda ngexesha lokukhulelwa, utsho UCarielle Nikkel, I-MS, i-RDN, umlawuli wezondlo kwiPersona.Kungenxa yoko le nto kubaluleke kakhulu ukongeza kumgangatho ophezulu wokubeleka ngaphambi kokuba ukhulelwe okanye uzama ukukhulelwa.

Iivithamini zokubeleka azithathi indawo yesondlo esifanelekileyo, nangona kunjalo, uxinzelelo Adeeti Gupta , MD, ibhodi eqinisekisiweyo ye-OB-GYN. Ndisacebisa ukutya okuthe rhoqo okulinganiselweyo kunye nomlinganiso olungileyo weprotein, amanqatha, ukutya kwe-carbohydrate, kunye nokuqhubeka kwirejimeni yomthambo yemihla ngemihla kunye namanzi okusela, utshilo.

Enye into ekufuneka uyiqaphele: Iivithamini zaphambi kokubeleka azonyusi ukuchuma kwabasetyhini-ziyanceda nje kwiziphumo ezingcono zomntwana kwaye zinceda ukugcina umama esempilweni ngexesha lokukhulelwa.

Yintoni ekufuneka uyijongile kwiivithamini zokubeleka

Xa uthengela ivithamini yokubeleka, qiniseka ukujonga ileyibhile koku kulandelayo:

Ifolic acid

Ifolic acid ngu-Vitamin B, kwaye ngokukaGqirha Gupta, ukusilela kule vithamini kungakhokelela kwiziphene zetyhubhu ye-neural, okt, ukungahambi kakuhle kwingqondo kunye / okanye kumqolo womqolo wosana olungekazalwa. Inkqubo ye- Amaziko oLawulo lweZifo noThintelo (CDC) icebisa ukuba bonke abantu basetyhini abaneminyaka yobudala bokuzala bathathe ii-micrograms ezingama-400 (mcg) zefolic acid ezongezekayo yonke imihla. Kungenxa yokuba iziphene zetyhubhu ye-neural zenzeka kwangethuba kakhulu ekukhulelweni, amaxesha ngamaxesha ngaphambi kokuba owasetyhini ade azi ukuba ukhulelwe kwaye aqale ukuthatha ivithamini yokubeleka. Ukongeza, utsho uNikkel, khangela uhlobo lwe-methylated ye-folic acid ebizwa ngokuba yi-methylfolate. Abasetyhini abaninzi banokwahluka kwemfuza okungabavumeli ukuba basebenzise ngokupheleleyo i-folic acid, utshilo. Le fomu iyabavumela ukuba benze njalo.

Intsimbi

Intsimbi yiminerali ebalulekileyo ekukhuleni kwengqondo yomntwana. Isinyithi esincinci kakhulu sinokunyusa umngcipheko wokutyeba kancinci okanye ukuzalwa ngaphambi kwexesha kwaye kunokukhokelela ekuswelekeni kwesinyithi, i-anemia, kubo bobabini umntwana kunye nomama. Inkqubo ye- Amaziko kaZwelonke wezeMpilo Cebisa abasetyhini abakhulelweyo ukuba bathathe i-27 mg yentsimbi yonke imihla.

I-calcium kunye nevithamini D

NgokukaNikkel, ikhalsiyam kunye nevithamin D zisebenza kunye ukuxhasa ukukhula kwamathambo namazinyo omntwana wakho. (Vitamin D inceda ekufunxeni ikhalsiyam.) Uvithamini D omncinci kakhulu kunokubangela imiba eyongezelelweyo, utshilo uGqirha Gupta. Ukunqongophala kukaVitamin D kuye kwaziwa njengokuchaphazela ukudakumba, kwaye kunokubangela isifo seswekile kunye nesifo sengqondo esixhalabisayo kwixesha elide, utshilo. Abafazi abakhulelweyo kufuneka bathathe i-1,000 mg ye calcium yonke imihla kunye ne-15 mcg ye ivithamini D. (okanye i-600 IU), ngokwe-NIH.

I-Omega-3 fatty acids

Ifunyenwe ngokwendalo kukutya okunje ngeentlanzi kunye neflakisi, omega-3 fatty acids (ngakumbii-docosahexaenoic acid, eyaziwa njenge wanika )zibalulekile ekukhuleni kwengqondo yomntwana kunye nethambo, utshilo uGqirha Gupta. Abafazi abakhulelweyo kufuneka bafumane i-200 mg ye-DHA yonke imihla .

Ngelixa ngokuqinisekileyo ezo ingezizo kuphela izithako oza kuzifumana kwivithamini yokubeleka, ziphakathi kwezona zibalulekileyo. Umboneleli wakho wezempilo unokucebisa ivithamini yokubeleka kunye nezongezo ezongezelelekileyo okanye iidosi eziphezulu, kuxhomekeke kwiimfuno zakho.

Ufanele uqale nini ukuthatha ivithamini yokubeleka?

Iingcali zonyango ziyavuma ukuba kubalulekile ukuqala ukuthatha i-vitamin yangaphambi kokubeleka. Ngapha koko, ukuba ungumfazi wobudala bokuzala, unokufuna ukuqaphela ukuqala kwerejimeni yangaphambi kokubeleka ngoku.

Kunokuba nzima ukuqikelela ukuba uza kukhulelwa nini, kungoko ke ingcinga elungileyo kubafazi beminyaka yokuzala ukuba bathathe isongezelelo sokubeleka, utshilo uNikkel. Umgaqo olungileyo wesithupha kukuqala ukongeza ubuncinci kwiinyanga ezintathu ngaphambi kokuba uqale ukukhulelwa. Oku kuqinisekisa ukuba unika izakhamzimba umzimba wakho kunye nosana lwakho oluya kuzifuna ukusukela ekukhulelweni ukuya phambili.

Ukuthatha ivithamini yokubeleka ngaphambi kokuba ukhulelwe akukhuselekanga kuphela, kodwa inokunikezela ngezibonelelo ezongezelelweyo zempilo. Umzekelo, ngokukaGqirha Gupta, ii-omega-3s kwiivithamini zaphambi kokubeleka zikwalungele neenwele zakho, iinzipho kunye nenkumbulo. Kufana nokutya kwengqondo, utsho.

Ukunqongophala kukaVitamin D phakathi koluntu ngokubanzi kuye kwaxhaphaka emva kwexesha- mhlawumbi ngenxa yokusetyenziswa kwescreen elangeni kunye nokusetyenziswa kokutya okwenziweyo- okuthetha ukuba idosi eyongezelelekileyo enikezwe yivithamini yabaphambi kokubeleka inokunceda ukugcina amathambo akho omelele.

Nje ukuba ubeleke, licebo elihle ukuba uqhubeke nokuthatha iivithamini zaphambi kokubeleka, ngakumbi xa uncancisa, njengabafazi abancancisayo bedlulisa izondlo eziyimfuneko kubisi lwabo kusana lwabo.

Baxhasa umxholo wesondlo kubisi lwebele, utshilo uNikkel. Umbutho wezeMpilo weHlabathi ucebisa ukongeza ngokuzalwa ngaphambi kokuba ubele.

Yeyiphi eyona vithamini ibalulekileyo yokubeleka ngaphambi kokubeleka?

Xa kuziwa ekuncediseni ngaphambi kokukhulelwa, uNikkel ucebisa ukubonisana nomboneleli wakho wezempilo ukuba afumane i-vitamin efanelekileyo yokubeleka, njengoko kukho iintlobo ezininzi kwiimarike ezijoliswe kwiimfuno ezithile. Umzekelo, iivithamini zaphambi kokubeleka zesicaphucaphu zinokuba ne-vitamin B6 eninzi, ngelixa iivithamini zaphambi kokubeleka zokuncancisa ziya kuba ne-Omega-3s kunye nevithamin D, utshilo uGqirha Gupta. Ukuba uyakuphikisa ukugwinya iipilisi, kukwakho nenani lezinto ezinokuhlafunwa kunye ne-gummy ezikhoyo. Kodwa musa ukubambeka kwinani elixhophayo leelebheli: Ugqirha Gupta uphawula ukuba phantse zonke iivithamini zaphambi kokubeleka ziyafana.

Ngaba iivithamini zaphambi kokubeleka zineziphumo ebezingalindelekanga?

Ngelixa iziphumo ebezingalindelekanga zeevithamini zaphambi kokubeleka zihlala ziphakathi, kukho ezimbalwa ukuba abafazi abakhulelweyo kufuneka bazi. Isinyithi kwiivithamini zokubeleka zinokubangela ukuqhina , ke uGqirha uGupta ucebisa ukuba abaguli bakhe bathathe ipilisi kunye nokutya ngokuhlwa. Abanye abantu basetyhini banokuba ne-aleji okanye bangakwazi ukwenza enye okanye nangaphezulu kwezakha mzimba kwiivithamini zokubeleka. Kodwa, ukuba ivithamini yakho yokubeleka ayivumelani nawe, zininzi ezinye izinto anokubonelelwa ngumboneleli wakho wezempilo!

Ulawulo lwezoKutya kunye noLawulo lweziyobisi (i-FDA) ilawula izongezo zokutya ngokwahlukileyo kunamayeza aqhelekileyo. Ukuba awuqinisekanga ukuba i-vitamin yokubeleka ikhuselekile, phosakela kwicala lokhuseleko kwaye ubuze ugqirha wakho ngengcebiso yabo.

Ukongeza, iivithamini zokubeleka zinokuba nazo unxibelelwano namayeza sele uthatha, utsho uNikkel.

Xa uthatha ukubeleka, kubaluleke kakhulu ukuba uqwalasele ukongezwa ngaphandle kunye namayeza ukunqanda ukugqitha kwimida ephezulu kunye / okanye ukubeka emngciphekweni ukuhlangana kwezondlo-iziyobisi, utshilo.

Kwakhona, kungcono ukubonisana nomboneleli wakho wezempilo ukujongana nale nkxalabo. Ngelixa iivithamini zaphambi kokubeleka ziindawo zokutya ezingaphaya kwekhawunta, ugqirha wakho unokumisela ivithamini yokubeleka ejongene neemfuno zakho ezizodwa (kunye nosana lwakho).