Ingabe amavithamini angaphambi kokubeletha angakwenza ugule, futhi kufanele wenzeni ngakho

Amavithamini okukhulelwa angakugulisa yini? Kwabanye abesifazane, nempela, yebo. Amavithamini okukhulelwa agcwele izakhamzimba ezibalulekile zokusekela ukukhulelwa okunempilo, kodwa ngezinye izikhathi angadala ukungakhululeki njengokuhlanza noma isisu esivuvukele. Uma lokhu kukufanela, ungakhathazeki—awuwedwa, futhi akusho ukuthi kufanele uyeke ukuwathatha. Ake sixoxe ngokuthi kungani lokhu kwenzeka, ukuthi ungakuphatha kanjani, nokuthi kungani lawa mavithamini ebaluleke kakhulu kuwena nasengane yakho.

Kungani Amavithamini Okukhulelwa Enza Abanye Abesifazane Bazizwe Begula?

Isicanucanu ngesikhathi sokukhulelwa—esivame ukubizwa ngokuthi "morning sickness"—sivamile kakhulu, ikakhulukazi kwi-trimester yokuqala. Kodwa kwabanye abesifazane, amavithamini okukhulelwa akwenzela kube kubi kakhulu. Ngakho-ke, amavithamini okukhulelwa angakugulisa yini? Yebo, futhi nansi indlela.

Insimbi ingesinye sezizathu ezisemqoka. Umzimba wakho udinga insimbi eyengeziwe ngesikhathi sokukhulelwa ukuvimbela i-anemia nokusekela ukukhula kwengane yakho. Kodwa insimbi eningi kakhulu ingacasula isisu futhi ibangele isicanucanu, isisu esivuvukele, noma ngisho nokungahambi kahle kwendle [1].

Bese kuba khona i-folic acid, ebalulekile ekugwemeni iziphene emgogodleni nasemgogodla wengane. Ibucayi kakhulu, akukho ukungabaza ngalokho. Kodwa kwabanye abesifazane, ingase idale izinkinga ezincane zokugaya ukudla, njengokuzizwa ugcwele umoya noma ulahlekelwa wukulamba.

Okokugcina, usayizi nephunga lamavithamini uqobo lungaba inkinga. Masikhulume iqiniso—amanye ala mapilisi makhulu kakhulu, futhi uma usuzwela amaphunga ngesikhathi sokukhulelwa, ngisho nephunga elincane lingakwenza uzizwe isisu sakho siphenduka [2].

Ukuyeka Amavithamini Okukhulelwa Ngenxa Yesicanucanu

Ezinye abesifazane bacabanga ukuyeka amavithamini okukhulelwa ngenxa yesicanucanu ngoba ukungakhululeki kuzizwa kungamelakali. Kodwa ukuwaziba ngokuphelele akuyona inhloso enhle. Amavithamini okukhulelwa aqukethe izakhamzimba ezibalulekile ezifana ne-folic acid, i-DHA, kanye nevithamini D, zonke ezibamba iqhaza elikhulu ekuthuthukiseni ubuchopho nengqondo nomgogodla wengane yakho. Okuthakazelisayo ukuthi abantu abaningi bayazibuza ngezinzuzo ze-amavithamini okukhulelwa uma ungekho ekhulelwe, ngoba lezi zakhamzimba zingase futhi ziwusekele umqondo ojwayelekile wokuba nempilo enhle. Lezi zakhamzimba zibaluleke kakhulu ikakhulukazi ngesikhathi se-trimester yokuqala lapho kwenzeka khona okuningi ekukhuleni kwengane yakho.

Uma ulokhu ulokhu unenkinga, kungcono ubheke ezinye izindlela. Amanye amavithamini okubeletha avela ngendlela emuncwayo, ama-gummy, noma uketshezi, okungenzeka kube lula esiswini sakho. Khuluma nodokotela wakho uma lawa owathathayo engasebenzi kahle kuwe—bangakusiza uthole inketho ekufanele kangcono [3].

Indlela Yokunciphisa Isicanucanu Esidalwa Amavithamini Okubeletha

Uma uzizwa ugula ngemva kokuthatha amavithamini okubeletha, ungayeki. Kukhona ezinye izindlela ezilula zokwenza kube lula.

Esinye sezixazululo ezilula kakhulu ukuthatha amavithamini okubeletha emvelo nokudla. Ukuwagwinya nesu elingenalutho kuwunhlamvu yesicanucanu. Ngisho nesnack elula, njengembiza yama-crackers noma inkomishi encane ye-yogurt, kungaletha umehluko omkhulu.

Ungazama futhi ukushintshela ku-formula “ethambile”. Amanye amavithamini okubeletha aklanyelwe amazinga ensimbi aphansi noma i-chelated iron, elula esiswini.

Isikhathi esiwuthathayo sibalulekile futhi. Uma uvamise ukuthatha amavithamini akho ekuseni bese uzizwa uhuduleka ngemva kwalokho, zama ukuwathatha ebusuku esikhundleni salokho. Kwesinye isikhathi kwabesifazane, kuwukuthola nje isikhathi sosuku esikahle.

Uma usayizi wamaphilisi uyinkinga, funa amakhepsule amancane noma wehlukanise umthamo ube izingxenye ezimbili. Ukuthatha ingxenye ekuseni nengxenye enye ebusuku kungasiza ukunciphisa isicanucanu [4].

Izithako Ezingasiza

Ezinye izithako kumavithamini okubeletha zingasiza ngempela ukunciphisa isicanucanu. IVitamin B6, isibonelo, yaziwa ngokunciphisa isicanucanu sasekuseni. Amanye ama-supplement okubeletha afaka i-ginger root, eselokhu yasetshenziswa kudala njengendlela yemvelo yokwelapha isicanucanu [5].

Amaminerali anjenge-calcium ne-magnesium angasiza futhi ukulawula umsebenzi wemisipha futhi anciphise ukungakhululeki esiswini sakho. La ma-nutrient awusizo ikakhulukazi uma ubhekene nemigqa noma isisu esikhathazekile.

Kwabesifazane abazama ukukhulelwa, izithako ezifana ne‑CoQ10 ne‑L‑arginine kuyafaneleka ukuzihlola. Zandisa amandla amaseli futhi zisekele impilo yokuzala iyonke [6].

Ingabe AmaVithamini Okubeletha Angakugula

Yebo, ingabe amavithamini angaphambi kokubeletha angakugulisa? Ngempela angakwenza, kuye ngokwakhiwa kwawo nangendlela umzimba wakho ozwela ngayo. Kodwa kukhona izindaba ezinhle. Ukushintshela kolunye uhlobo lwamavithamini angaphambi kokubeletha, njenge-gummy noma uketshezi, kungenza umehluko omkhulu. Ezinye izithasiselo zisebenzisa izinhlobo zezakhi zokudla ezimunca kalula emzimbeni, njenge-methylated folate esikhundleni se-folic acid yokwenziwa, okuyenza imunceke kalula emzimbeni futhi kunciphe amathuba emiphumela engemihle [7].

Ukusekela Ukukhulelwa Okunempilo

Ukuthatha amavithamini angaphambi kokubeletha kuyicezu elilodwa nje lephazili. Ukuhlala unamanzi emzimbeni nako kubaluleke kakhulu, ikakhulukazi ngoba ukushoda ngamanzi kungandisa isicanucanu. Hlose ukuphuza amanzi amaningi usuku lonke ukuze ugcine umzimba wakho usebenza kahle kakhulu [8].

Ukudla ukudla okuncane kaningi nakho kungasiza. Amazinga kashukela egazini azinzile enza umehluko omkhulu, ngakho zama ukudla njalo emahoreni ambalwa, noma ngabe kuyinto elula nje njengesonka esithosiwe noma izithelo.

Uma ubhekene nokubambezeleka kwendle (ngenxa yensimbi!), ukwenezela ama-probiotic noma ukudla okucebe ngentambo yokudla njengokusanhlamvu okuphelele, imifino, noma i-yogurt ekudleni kwakho kungasiza ukuthi izinto ziqhubeke.

Kulabo abahlelela ukukhulelwa, ukuqala ukuthatha amavithamini angaphambi kokubeletha kusenesikhathi—okungenani izinyanga ezintathu ngaphambi kokuzama—kungasiza umzimba wakho ujwayele futhi kuqinisekise ukuthi usunazo izakhi zokudla ezifanele kusukela ekuqaleni [9].

Isiphetho Esibalulekile

Ingabe amavithamini angaphambi kokubeletha angakugulisa? Yebo, kodwa lokho akusho ukuthi kufanele uyeke ukuwathatha. Agcwele izakhi zokudla ezibalulekile ekukhuleni komntwana wakho, ikakhulukazi ezigabeni zokuqala. Uma ucabangela ukugwema ukuthatha la mavithamini ngenxa yesicanucanu, zama ukushintshela efomuleni ethambile kancane noma ulungise indlela nesikhathi owathatha ngaso. Futhi uma usaqhubeka uzibuza, ingabe la mavithamini angaphambi kokubeletha angakugulisa?—khumbula ukuthi okuhlangenwe nakho kowesifazane ngakunye kwehluke. Ukuthola isixazululo esifanele kuyisihluthulelo sokukhulelwa okunempilo nokunethezekile.

Imibuzo Evame Ukubuzwa

Kufanele ngenzeni uma amavithamini angaphambi kokubeletha engenza ngizizwe ngigula?

Zizame uzithatha ngokudla noma ngelinye isikhathi losuku. Ungakwazi futhi ukushintsha uye kuhlobo lwe-gummy noma uketshezi.

Ngabe ngingayeka ukuthatha amavithamini angaphambi kokubeletha uma engiphethe isicanucanu?

Akuyona inkombandlela enhle ukuyeka. Khuluma nodokotela wakho ngezinye izindlela ezingase zikufanele kangcono.

Yisiphi isikhathi sosuku esingcono kakhulu sokuthatha amavithamini angaphambi kokubeletha?

Isikhathi esingcono kakhulu yileso lapho uzizwa unesicanucanu okuncane. Abesifazane abaningi bathola ukuthi ukuwathatha ngaphambi kokulala kuyabasiza.

Ingabe ama-gummy amavithamini angaphambi kokubeletha amahle njengamaphilisi?

Yebo, kodwa amanye awaqukethi insimbi. Hlola ilebula ukuze uqinisekise ukuthi uthola zonke izakhi-mzimba ozidingayo.

Ngidinga ukuqala nini ukuthatha amavithamini angaphambi kokubeletha?

Qala okungenani izinyanga ezintathu ngaphambi kokuzama ukukhulelwa. Ukwengeza kusenesikhathi kusekela kokubili ukuzala nentuthuko yembungu.

Izinkomba

1. Milman N. (2006). Insimbi nokukhulelwa—ibhalansi ebucayi. I-Annals of hematology. Kutholakala ku: https://pubmed.ncbi.nlm.nih.gov/16691399/
2. Keats, E. C., Oh, C., Chau, T., Khalifa, D. S., Imdad, A., & Bhutta, Z. A. (2021). Imiphumela yokwengeza amavithamini namaminerali ngesikhathi sokukhulelwa emiphumeleni yabomama, yokuzalwa, yezempilo nenguquko yezingane emazweni angenayo imali eningi naphakathi: Uhlelo lokubuyekeza ngohlelo. Campbell systematic reviews. Kutholakala ku: https://pmc.ncbi.nlm.nih.gov/articles/PMC8356361/
3. Czeizel, A. E., & Dudás, I. (1992). Ukuvimbela ukuvela kokuqala kokukhubazeka kwe-neural-tube ngokwengeza amavithamini ngesikhathi esizungeze ukugucuka komzimba. I-New England journal of medicine. Kutholakala ku: https://pubmed.ncbi.nlm.nih.gov/1307234/
4. Sloan, N. L., Jordan, E., & Winikoff, B. (2002). Imiphumela yokwengeza insimbi esimweni segazi sabomama ngesikhathi sokukhulelwa. I-American journal of public health. Kutholakala ku: https://pmc.ncbi.nlm.nih.gov/articles/PMC1447059/
5. Borrelli, F., Capasso, R., Aviello, G., Pittler, M. H., & Izzo, A. A. (2005). Ukusebenza nokuphepha kwengamunye ekwelapheni isicanucanu nokuhlanza okubangelwa ukukhulelwa. Obstetrics and gynecology. Kutholakala ku: https://pubmed.ncbi.nlm.nih.gov/15802416/
6. Bentov, Y., & Casper, R. F. (2013). I-oocyte esikhulile—ingathuthukiswa yini imisebenzi ye-mitochondria?. Fertility and sterility. Kutholakala ku: https://pubmed.ncbi.nlm.nih.gov/23273985/
7. Bailey, R. L., West, K. P., Jr, & Black, R. E. (2015). I-epidemiology yokushoda kwamamicronutrient emhlabeni jikelele. I-Annals of nutrition & metabolism. Kutholakala ku: https://pubmed.ncbi.nlm.nih.gov/26045325/
8. Mulyani, E. Y., Hardinsyah, Briawan, D., Santoso, B. I., & Jus'at, I. (2021). Umphumela wokuntuleka kwamanzi emzimbeni ngesikhathi sokukhulelwa esisindweni nobude bengane eWest Jakarta. Journal of nutritional science. Kutholakala ku: https://pmc.ncbi.nlm.nih.gov/articles/PMC8411261/
9. Yee, L. M., Silver, R. M., Haas, D. M., Parry, S., Mercer, B. M., Iams, J., Wing, D., Parker, C. B., Reddy, U. M., Wapner, R. J., & Grobman, W. A. (2020). Ikhwalithi yokudla ngesikhathi esizungeze ukungachumi kanye nemiphumela kwabomama nasezingane ezisanda kuzalwa. Ijenali yaseMelika ye-obstetrics and gynecology. Kutholakala ku: https://pubmed.ncbi.nlm.nih.gov/31981510/