Ingabe Ungawathatha Amavithamini Angaphambi Kokubeletha Ungakhulelwe, Futhi Yiziphi Izinzuzo Noma Imiphumela Emibi?

Amavithamini okukhulelwa ahlotshaniswa kakhulu nokukhulelwa, kodwa abantu abaningi bayazibuza: ingabe ungawathatha amavithamini okukhulelwa ungakhulelwe? Le mithi yokusiza, egcwele izakhamzimba ezibalulekile, ikhiqizwa ikakhulukazi ukweseka omama abakhulelwe nezingane zabo. Nokho, eminyakeni edlule, idume kakhulu kubantu abangakhulelwe ngenxa yezizathu ezahlukene. Abantu abaningi manje sebabethatha amavithamini okukhulelwa bengakhulelwe, bebewathola ewusizo ekuthuthukiseni impilo noma ekugcwaliseni izikhala ezithile zezakhamzimba [1]. Ngakho-ke, yiziphi izinzuzo zamavithamini okukhulelwa ngesikhathi ungakhulelwe? Futhi, okubaluleke kakhulu, yiziphi imiphumela emibi yamavithamini okukhulelwa ngesikhathi ungakhulelwe? Ake singene ngokujulile sibone ukuthi ukuthatha amavithamini okukhulelwa ungakhulelwe yisinqumo esifanele yini kuwe.

Ayini Amavithamini Okukhulelwa Futhi Ahluke Kanjani Emavithamini Ajwayelekile Ahlukahlukene?

Amavithamini okukhulelwa aklanyelwe ngokucophelela ukuhlangabezana nezidingo zokudla ngesikhathi sokukhulelwa. Ahlanganisa izakhamzimba ezifana ne-folic acid, insimbi, i-calcium, kanye ne-vitamin D, ezibucayi ekuthuthukisweni komntwana nasempilweni kamama. Lawa mavithamini aphezulu kakhulu nge-folic acid ngoba ivimbela ukukhubazeka komsele wemizwa enganeni ekhula [2].

Lokhu kuphakamisa umbuzo othi: ngingawathatha yini amavithamini okukhulelwa ngingakhulelwe? Impendulo ithi—kuncike esimeni. Uma uswele ezinye izakhamzimba, le mithi yokusiza ingase ikusize. Nokho, awenzelwe wonke umuntu, futhi ukuwathatha ngaphandle kwesizathu esicacile kungaholela emiphumeleni engemihle. Amavithamini okukhulelwa anamazinga aphezulu kakhulu ezakhamzimba kunamavithamini ajwayelekile ahlukahlukene, ngakho uma umzimba wakho engawadingi ngempela, ungagcina usulayisha umzimba ngokweqile [3].

Kungani Umuntu Engase Athathe Amavithamini Okukhulelwa Nxa Engakhulelwe?

Kunezizathu eziningi ezenza abantu basebenzise amavithamini okukhulelwa noma bengakhulelwe. Esinye isizathu esikhulu ukulungiselela. Uma ucabanga ukukhulelwa maduze, lawa mavithamini angasiza umzimba wakho wakhe isitokwe sezakhamzimba ezibalulekile, ikakhulukazi i-folic acid. Lokhu kubaluleke kakhulu emasontweni okuqala okukhulelwa lapho ingqondo nengalo yomgogodla yengane kwakheka khona. Eqinisweni, odokotela bavame ukuncoma ukuthi kuthathwe amavithamini okukhulelwa okungenani izinyanga ezintathu ngaphambi kokuzama ukukhulelwa. Ungawathatha amavithamini okukhulelwa noma ungakhulelwe, kodwa kubalulekile ukuqinisekisa ukuthi umzimba wakho uwadinga ngempela lazo zakhamzimba ezingeziwe ezinikezwa yile mithi yokusiza ukuze ugweme imiphumela engemihle engase ivela ngokuwasebenzisa ngokweqile [4].

Kodwa kwenzenjani uma ungahleleli ukukhulelwa? Kubaningi, izinzuzo zamaphilisi e-prenatal uma ungakhulelwe ziseseheha. Lawa mavithamini aziwa ngokuthuthukisa izinwele, isikhumba, nezinzipho, ngenxa yamanyolo afana ne-biotin, i-zinc, ne-vitamin E [5]. Uma uzibuza ukuthi, ngingakwazi yini ukuthatha amavithamini e-prenatal noma ngingakhulelwe, impendulo incike ngempela emigomweni yakho yezempilo. Angagcwalisa izikhala kumanyolo noma alungise umzimba wakho ukukhulelwa, ikakhulukazi uma ucabangisisa nge-minyaka engcono kowesifazane ukukhulelwa, kodwa awadingeki kuwo wonke umuntu.

Kanti nakulabo ababuza bathi, kuhle yini ukuthatha amavithamini e-prenatal ngenkathi ungakhulelwe? Impendulo ithi yebo, kodwa ngaphansi kwezimo ezifanele kuphela. Uma unokuntuleka kwamanye amanyolo athile noma uhlela ukukhulelwa, kufanelekile ukuwacabanga. Kodwa uma uwathatha nje ngenhloso yempilo ejwayelekile, kungase kube ngcono ukunamathela ku-multivitamin ejwayelekile esikhundleni salokho.

Kuyaphawulwa futhi ukuthi ukuthatha amavithamini e-prenatal ngenkathi ungakhulelwe kufanele kuhlale kwenziwa ngokucophelela. Ngenkathi engasiza ezigabeni zokuntuleka kwamanyolo noma ekuthuthukiseni impilo yokuzala, ukusebenzisa ngokweqile kungadala nezinkinga.

Ingabe Ukuthatha AmaVithamini e-Prenatal Kusiza Ekuzaleni?

Omunye umbuzo ojwayelekile uthi: ingabe amavithamini e-prenatal akusize ukhulelwe? Nakuba engakhuphuli ukuzala ngokuqondile, adlala indima ebalulekile empilweni yokuzala. I-folic acid ibalulekile kwekhwalithi yamaqanda, kanti izingxube ezifana ne-zinc ne-selenium zisekela ukulingana kwamahomone. Lezi zinto zakha indawo engcono yokukhulelwa, nakuba amavithamini uqobo engakwenzeli ukuba namandla okukhulelwa kakhulu.

Kufanayo, kwabesilisa, amanyolo afana ne-CoQ10 ne-L-carnitine angathuthukisa ikhwalithi yesidoda nokunyakaza kwaso. Ngakho-ke, nakuba impendulo embuzweni othi ingabe ukuthatha ama-prenatal kukusiza yini ukhulelwe ingesona u-yebo oqondile, angasiza umzimba wakho ulungiselele ukukhulelwa okunempilo [6].

Izinzuzo ZamaVithamini e-Prenatal Uma Ungakhulelwe

Kunezinzuzo eziningana zamavithamini e-prenatal uma ungakhulelwe, ikakhulukazi kwabesifazane abanezikhala kumanyolo. Insimbi, isibonelo, isiza ukuvimbela isifo se-anemia futhi yandise amandla omzimba. Abesifazane abaningi abatholi insimbi eyanele ekudleni kwansuku zonke, okungaholela ekukhathaleni, ebuthakathakeni, nasekwehleni kwamandla omzimba okulwa nezifo. Amavithamini e-prenatal nawo acebile nge-calcium kanye ne-vitamin D, eqinisa amathambo futhi inciphise ingozi ye-osteoporosis.

Lezi zithasiselo zingaba usizo olukhethekile kubantu abanezimo ezifana ne-polycystic ovary syndrome (PCOS). Izakhi ezifana ne-myo-inositol ne-D-chiro-inositol ezitholakala kwezinye izinhlanganisela zamavithamini angaphambi kokukhulelwa zisiza ukulawula amahomoni nokuthuthukisa inqubo yokukhishwa kwamaqanda [7].

Ingabe Kuphephile Ukuthatha Amavithamini Angaphambi Kokukhulelwa Ungakhulelwe?

Ukukhathazeka okuvamile ukuthi: kuphephile yini ukuthatha amavithamini angaphambi kokukhulelwa ungakhulelwe? Ngokuvamile, yebo, kodwa kufanele uqaphele. Lezi zithasiselo ziklanyelwe abantu abakhulelwe, ngakho amazinga ezakhi aphakeme kakhulu kunalokho okudingwa abantu abangakhulelwe.

Abantu bavame ukubuza ukuthi, kulungile yini ukuthatha amavithamini angaphambi kokukhulelwa ungakhulelwe? Impendulo emfushane ithi yebo uma unesisu esithile, njengokulungisa ukushoda kwezakhi noma ukuzilungiselela ukukhulelwa. Kodwa-ke, ukwedlula ekuthatheni izithasiselo kungaholela ezinkingeni ezifana nokuqunjelwa, isicanucanu, noma ngisho nobuthi.

Lokhu kuholela emibuzweni enjengokuthi kuyingozi yini ukuthatha amaphilisi angaphambi kokukhulelwa ungakhulelwe noma kuphephile yini ukuthatha amaphilisi angaphambi kokukhulelwa ungakhulelwe? Nakuba engesona isiyingozi ngokwemvelo, ukusetshenziswa okungadingekile kungadala imiphumela emibi. Kuhlale kuwumqondo omuhle ukubonana nochwepheshe wezempilo ngaphambi kokuwathatha [8].

Futhi uma uzibuza ukuthi, ngingawathatha yini amavithamini angaphambi kokukhulelwa ngingakhulelwe? Yebo, kodwa kuphela uma udokotela wakho ecabanga ukuthi kuwukhetho olufanele esimweni sakho.

Yiziphi Imiphumela Emibi Yokuthatha Amavithamini Angaphambi Kokukhulelwa Ungakhulelwe?

Imiphumela emibi yokuthatha amavithamini angaphambi kokukhulelwa ungakhulelwe ingahluka. Enye yezinkinga ezivame kakhulu ukuqunjelwa, okubangelwa inani eliphezulu lensimbi. Abanye abantu bangase babe nokuvuvukala esiswini, isicanucanu, noma ukubanjwa yisisu ekuqaleni kokukhulelwa [9].

Okunye ukukhathazeka ukweqisa ekudleni izakhi. Amazinga aphezulu e-vitamin A noma i-vitamin D anganqwabelana emzimbeni futhi abangele ubuthi. Yingakho imiphumela emibi yamavithamini angaphambi kokukhulelwa uma ungakhulelwe kufanele icutshungulwe ngokucophelela.

Kubantu abacabanga ukuthatha amavithamini okukhulelwa bengakhulelwe, kubalulekile ukuhlola ukuthi ngempela uyawadinga yini lawo mangqamuzana angeziwe. Ukubonisana nochwepheshe wezempilo kuyindlela engcono kakhulu yokugwema imiphumela emibi engadingekile.

Ingabe Ungawathatha Ndawonye Amavithamini Angaphambi Kokukhulelwa Kanye Nama-Multivitamin?

Abanye abantu bayazibuza, ingabe ungawathatha ndawonye amavithamini angaphambi kokukhulelwa kanye ne-multivitamin? Nakuba kungase kubonakale kuwumqondo omuhle ukuwahlanganisa, ngokuvamile akukhuthazwa. Amavithamini angaphambi kokukhulelwa asevele anamazinga aphezulu ezakhi, ngakho ukwengeza i-multivitamin kungaholela ekudleni ngokweqile.

Uma uthatha amaphilisi angaphambi kokukhulelwa ungakhulelwe futhi usuvele unayo i-multivitamin, kungcono uthembele kolunye kuphela ukuze ugweme ukwedlula ekuthatheni izithasiselo [10].

Kufanele Kugwenywe Nini Ukuthatha Amavithamini Angaphambi Kokukhulelwa?

Amavithamini okukhulelwa awenzelwe wonke umuntu. Abantu abanezifo zokugcwala kwensimbi egazini, njenge-hemochromatosis, kufanele bawagweme ngoba inani eliphezulu lensimbi lingayenza iminyaka yabo ibe mibi kakhulu.

Abanye abantu bayazibuza futhi, ingabe kulungile ukuthatha amavithamini okukhulelwa uma ungakhulelwe noma ingabe kulungile ukuthatha amavithamini okukhulelwa ungakhulelwe? Impendulo incike ezidingweni zempilo yakho. Uma usuvele uthola amavithamini anele ekudleni kwakho, ukuthatha amavithamini okukhulelwa kungakwenza umonakalo kunokukusiza [11].

Okubalulekile

Ngakho, ingabe kungenzeka ukuthatha amavithamini okukhulelwa ungakhulelwe? Yebo, kungenzeka, kodwa kuphela lapho kudingeka. Amavithamini okukhulelwa ama-supplement anamandla anezinzuzo eziningi zokuthatha amavithamini okukhulelwa ungakhulelwe, kodwa awenzelwe wonke umuntu. Ukusebenzisa ngokweqile kungaholela emiphumeleni engemihle yokuthatha amavithamini okukhulelwa ungakhulelwe, ngakho kubalulekile ukubonana nodokotela ngaphambi kokuwafaka ohlelweni lwakho lokuzinakekela [12].

Noma ngabe uthatha amavithamini okukhulelwa ungakhulelwe ukuze ulungiselele ukukhulelwa noma ngenxa yenhlalakahle yakho jikelele, uwasebenzise ngokucophelela. Ngokwelulekwa okufanele, la ma-supplement angaba yingxenye ewusizo ohlelweni lwakho lokunakekela impilo.

Imibuzo evame ukubuzwa

Ingabe ungathatha amavithamini okukhulelwa ngaphandle kokukhulelwa?

Yebo, ungathatha amavithamini okukhulelwa ngaphandle kokukhulelwa, ikakhulukazi ukulungisa ukushoda kwamavithamini noma ukulungiselela ukukhulelwa. Nokho, kufanele asetshenziswe kuphela uma kudingekile ukuze ugweme imiphumela engemihle.

Yiziphi izinzuzo zamavithamini okukhulelwa ngesikhathi ungakhulelwe?

Lawa mavithamini angathuthukisa impilo yamathambo, akhulise amandla, futhi asekele izinwele, isikhumba nezinzipho eziphilile kakhulu. Aphinde asize nokulungisa umzimba ukulungiselela ukukhulelwa ngokugcwalisa izikhala zamavithamini.

Yimiphi imiphumela emibi yokuthatha amavithamini okukhulelwa uma ungakhulelwe?

Imiphumela engemihle evamile ifaka phakathi ukuqunjelwa, isicanucanu, noma ukuvuvukala ngenxa yensimbi eningi. Ukusebenzisa ngokweqile amavithamini ancibilika kumafutha njengama-vitamin A noma D nakho kungabangela ubuthi emzimbeni.

Ingabe amavithamini okukhulelwa akusize wakhulelwa?

Amavithamini okukhulelwa awakhulisi ukuzala ngokuqondile, kodwa asekele impilo yokuzala futhi athuthukise izimo zokukhulelwa ngokulungisa ukushoda kwamavithamini.

Ingabe kubi ukuthatha amavithamini okukhulelwa uma ungakhulelwe?

Akubi uma edingeka, njengekushoda kwamavithamini noma ukulungiselela ukukhulelwa. Kodwa ukuwathatha ngaphandle kwesizathu kungabangela imiphumela engemihle engadingekile.

Ingabe amavithamini okukhulelwa angathuthukisa izinwele nezinzipho uma ungakhulelwe?

Yebo, izinto ezinjenge-biotin ne-vitamin E eziku-vitamin zokukhulelwa zingathuthukisa impilo yezinwele nezinzipho, kodwa i-multivitamin evamile inganikeza izinzuzo ezifanayo.

Kufanele uzithathe isikhathi esingakanani amavithamini okukhulelwa uma ungakhulelwe?

Uma ulungiselela ukukhulelwa, zithathe okungenani izinyanga ezintathu ngaphambi kokukhulelwa. Ngaphandle kwalokho, zizisebenzise kuphela isikhathi esidingekayo ukulungisa ukushoda kwamavithamini.

Izikhombo

1. Institute of Medicine (US) Standing Committee on the Scientific Evaluation of Dietary Reference Intakes and its Panel on Folate, Other B Vitamins, and Choline. (1998). I-Dietary Reference Intakes ye-Thiamin, i-Riboflavin, i-Niacin, i-Vitamin B6, i-Folate, i-Vitamin B12, i-Pantothenic Acid, i-Biotin, ne-Choline. National Academies Press (US). Kutholakala ku: https://pubmed.ncbi.nlm.nih.gov/23193625/
2. Bailey, L. B., Stover, P. J., McNulty, H., Fenech, M. F., Gregory, J. F., 3rd, Mills, J. L., Pfeiffer, C. M., Fazili, Z., Zhang, M., Ueland, P. M., Molloy, A. M., Caudill, M. A., Shane, B., Berry, R. J., Bailey, R. L., Hausman, D. B., Raghavan, R., & Raiten, D. J. (2015). Izinkomba (Biomarkers) zokudla okunomsoco ekuthuthukiseni – Ukuhlaziywa kwe-Folate. Ijenali yokudla okunomsoco. Kutholakala ku: https://pmc.ncbi.nlm.nih.gov/articles/PMC4478945/
3. Melse-Boonstra A. (2020). Ukutholakala kalula emzimbeni kwama-micronutrient avela ekudleni okunezakhi eziningi: Ukubheka eduze ubisi, imifino, nezithelo. Ucingo oluphambili kwezokudla okunomsoco (Frontiers in nutrition). Kutholakala ku: https://pubmed.ncbi.nlm.nih.gov/32793622/
4. Wilson, R. D., Genetics Committee, Wilson, R. D., Audibert, F., Brock, J. A., Carroll, J., Cartier, L., Gagnon, A., Johnson, J. A., Langlois, S., Murphy-Kaulbeck, L., Okun, N., Pastuck, M., Special Contributors, Deb-Rinker, P., Dodds, L., Leon, J. A., Lowel, H. L., Luo, W., MacFarlane, A., … Van den Hof, M. (2015). Ukuthatha i-Folic Acid kanye namavithamini amaningi ngaphambi kokukhulelwa ukuze kuvinjwe okokuqala nokwesibili iziphene zemsele wengqondo (Neural Tube Defects) nezinye izinkinga zokuzalwa ezizwela ku-Folic Acid. Ijenali yezifo zabesifazane nokubeletha yaseCanada : JOGC = Journal d'obstetrique et gynecologie du Canada : JOGC. Kutholakala ku: https://pubmed.ncbi.nlm.nih.gov/26334606/
5. Guo, E. L., & Katta, R. (2017). Ukudla nokulahlekelwa izinwele: imiphumela yokushoda kwezakhi kanye nokusebenzisa izithasiselo. I-dermatology esebenzayo & nemibono (Dermatology practical & conceptual). Kutholakala ku: https://pmc.ncbi.nlm.nih.gov/articles/PMC5315033/
6. Balercia, G., Buldreghini, E., Vignini, A., Tiano, L., Paggi, F., Amoroso, S., Ricciardo-Lamonica, G., Boscaro, M., Lenzi, A., & Littarru, G. (2009). Ukwelashwa nge-Coenzyme Q10 emadodeni angazali anokunyakaza kwezinhlamvu zesidoda okuncishisiwe okungenasizathu esaziwayo: ucwaningo olulawulwa nge-placebo, oluyimpumputhe kabili, olwenziwe ngokungahleliwe. Ukuzala kanye nokuvundisa (Fertility and sterility). Kutholakala ku: https://pubmed.ncbi.nlm.nih.gov/18395716/
7. Unfer, V., Nestler, J. E., Kamenov, Z. A., Prapas, N., & Facchinetti, F. (2016). Imiphumela ye-Inositol(s) kwabesifazane abane-PCOS: Uhlolojikelele oluhlelelekile lwezivivinyo eziqondisiwe ezenziwa ngokungahleliwe. Ijenali yezamazinga ama-hormone yomhlaba wonke (International journal of endocrinology). Kutholakala ku: https://pmc.ncbi.nlm.nih.gov/articles/PMC5097808/
8. National Institutes of Health. Office of Dietary Supplements. I-Vitamin D. Ishidi lamaqiniso lochwepheshe bezempilo. Kutholakala ku: https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
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10. Binns, C. W., Lee, M. K., & Lee, A. H. (2018). Izinkinga namathuba akhona: Ukulawulwa kwezempilo yomphakathi kwezithasiselo zokudla. Ukubuyekezwa konyaka kwezempilo yomphakathi. Kutholakala ku: https://pubmed.ncbi.nlm.nih.gov/29272167/
11. Trumbo, P. R., & Shimakawa, T. (2011). Amazinga aphezulu okungenzeka umuntu awabekezele okuthathwa kwe-trans fat, amafutha agcwele, ne-cholesterol. Izibuyekezo zokudla okunomsoco. Kutholakala ku: https://pubmed.ncbi.nlm.nih.gov/21521229/
12. Engle-Stone, R., Vosti, S. A., Luo, H., Kagin, J., Tarini, A., Adams, K. P., French, C., & Brown, K. H. (2019). Ukulinganisa ubungozi bokuthatha ngokweqile okukhulu kwamanye ama-micronutrient okhethiwe uma kuqhathaniswa nobungozi bokushoda kwawo. Incwadi yonyaka ye-New York Academy of Sciences. Kutholakala ku: https://pmc.ncbi.nlm.nih.gov/articles/PMC6618252/