Ingabe ama-vitamin okuzala ayimfihlo yokukhulelwa?

Kubabhangqwana abaningi, ukuzama ukukhulelwa kungaba uhambo olunzima, oluzwakala luthokozisa kodwa futhi lukhathaza. Ukukhulelwa akulokothi kube lula njengokubonakala kwalo. Futhi njengoba abantu abaningi bethola, ukwandisa ikhono lemvelo lomzimba lokukhulelwa kwesinye isikhathi kudinga okungaphezu kwesikhathi nokubekezela. Lapha yilapho amavithamini okuzala nama-supplement okuzala engena khona esithombeni. Kukhuluma ngokupha umzimba wakho usizo lokuzilungiselela ukukhulelwa ngokwemvelo.

Ingabe imithi yokuzala iyadingeka kubo bonke abantu? Cha, akunjalo ngaso sonke isikhathi. Kaningi, kumayelana nokuthola amavithamini nemisoco efanele ukudala indawo enezinga eliphezulu lokuzala, elinganiselayo. Abantu abaningi sebethola ukuthi ukuthatha amaphilisi okuzala angcono kakhulu okusiza ukukhulelwa namanye ama-supplement e-ttc kungase kusekele ukusebenza kohlelo lokuzala ngendlela yemvelo [1].

Kungani Amavithamini Nama-Supplement Okuzala Ebalulekile

Pho, kungani wonke umuntu eqhubeka ekhuluma ngalawa mavithamini okuzala? Kungenxa yokuthi aqinisekisa ukuthi unawo wonke ama-nutrient abalulekile adingekayo empilweni yokuzala. Lokho kusho ukusiza ukulawula amahomoni, ukusekela ukukhishwa kwamaqanda, nokuthuthukisa impilo yamaqanda nesidoda [2]. Kubabhangqwana abaningi, inhlanganisela yamavithamini okusiza ukukhulelwa namavithamini athuthukisa ukuzala ingenza umehluko omkhulu ngempela. Futhi ake sikhulume iqiniso—lapho usukulungele ukuqala umndeni, ubani ongafuni ukwazi ngamavithamini okukhulelwa masinyane?

Eminye imisoco ebalulekile yokuzala, efana ne-folic acid ne-vitamin D, isebenza njengezivikeli-oxidant ezinamandla. Ivimbela izicubu zokuzala ekulimaleni, okusize ukugcina ikhwalithi yamaqanda nesidoda [3]. Ngakho-ke lapho ugcwalisa la ma-supplement okwandisa ukuzala namavithamini okuzala kowesifazane, usekela kokubili ukusebenza kwezitho zokuzala nempilo jikelele.

Ithiphu ebalulekile: Kuwumqondo ohlakaniphile ukuqala ukuthatha la ma-supplement okuzala cishe izinyanga ezintathu ngaphambi kokuzama ukukhulelwa. Lokho kunika umzimba wakho isikhathi sokwakha la ma-nutrient nokudala indawo enempilo yokukhulelwa.

Amavithamini Abalulekile Okuzala Kwabesifazane

Kwabesifazane, amaphilisi okukhiqiza inzalo kwabesifazane namavithamini banendima enkulu kakhulu. Asiza ukulinganisa amahomoni, athuthukise impilo yamaqanda, futhi asekele umjikelezo ojwayelekile. Nawa amanye amavithamini abaluleke kakhulu okuzala kwabesifazane abazama ukukhulelwa:

I-Folic Acid

Kungenzeka usuke usuzwile nge-folic acid izikhathi eziyinkulungwane, kodwa ibalulekile kangaka. Isekelwa ukukhula kwamaseli nokwakheka kwe-DNA, okuyisisekelo ekuzaleni [4]. Ukuthatha i-folic acid ngaphambi kokukhulelwa nakho kufakazelwe ukuthi kwehlisa ingozi yokukhubazeka kwe-neural tube kumntwana. Lokhu kudla okunomsoco kubalulekile kakhulu kumavithamini nama-supplement athuthukisa ukuzala ukusiza ukuthi ukhulelwe.

Umthamo oceliwe: Abesifazane kufanele bahlose u-400-800 mcg we-folic acid nsuku zonke. Utholakala kwizinhlobo eziningi ze-ezihamba phambili zezithasiselo zokuzala naku-amavithamini e-prenatal ukuze uqale uqinile.

I-vitamin D

I-vitamin D yenza umsebenzi omangalisayo ekulinganiseni amahomoni, futhi lokho kubaluleke kakhulu ekubeni nokuvuthwa kwamaqanda okujwayelekile. Ucwaningo lukhombisa ukuthi abesifazane abanamazinga amahle e-vitamin D banamathuba aphezulu okukhulelwa [5]. Njengoba ukushoda kwe-vitamin D kuvamile kakhulu, kuwumgogodla wamavithamini okusiza ekukwazini ukuzala kanye nezithasiselo zokuzala kwabesifazane.

Umthamo Onconyiwe: Hlose u-2000-4000 IU ngosuku, kodwa qiniseka ukukhuluma nodokotela wakho ukuze wazi kahle izidingo zakho.

Ithiphu ebalulekile: Phuma elangeni uma nje unethuba! Imizuzu engu-15-30 kuphela ekukhanyeni kwelanga ingasiza ukwandisa amazinga e-vitamin D ngokwemvelo.

I-Myo-Inositol ne-D-Chiro Inositol

Lezi zakhamzimba ezimbili, ezivame ukutholakala ezithasiselweni zosizo lokuvuthwa kwamaqanda, zisiza kakhulu kwabesifazane abaphila ne-PCOS. I-myo-inositol, ikakhulukazi, idlala indima enkulu ekulawuleni amahomoni nasekuphileni kwamaqanda [6]. Lokho kwenza kube ngomunye wama-vithamini abaluleke kakhulu ekuvuthweni kwamaqanda.

Umthamo Onconyiwe: Umthamo ojwayelekile u-2000 mg we-myo-inositol ohlanganiswe no-50 mg we-d-chiro inositol, kabili ngosuku.

Amavithamini Okuzala Kwabesilisa

Impilo yokuzala kwabesilisa nayo idlala indima enkulu ekukhulelweni, ngakho izithasiselo ezifanele zokuzala zingabaguqula kakhulu nabo. Kukhona izakhamzimba eziningana abesilisa okufanele bagxile kuzo ukuze babe nesidoda esinempilo ngokugcwele:

I-zinc

I-zinc ibalulekile ekukhiqizeni i-testosterone nasekukhempeni isidoda, yingakho itholakala kumaphilisi okukwazi ukuzala kwabesifazane nabesilisa. Amazinga aphansi e-zinc ahlotshaniswa nekhwalithi embi yesidoda, ngakho ukuthola i-zinc eyanele kungasiza ukwandisa ukukwazi ukuzala. I-zinc iphinde ibe ngomunye wama-vithamini aphezulu okusiza ngokuzala kwabesilisa [7].

Umthamo Onconyiwe: Abesilisa badinga cishe u-11 mg we-zinc nsuku zonke.

Ukuze uqonde ukuthi i-zinc ingaba kanjani nendima ebalulekile ekwandiseni ukukwazi ukuzala, bheka lesi sihloko mayelana nokuthi i-zinc nokuzala kuhlobene kanjani nokuthi ingawuthuthukisa kanjani umkhiqizo wokuzala.

I-Coenzyme Q10 (CoQ10)

I-CoQ10 isekela amandla amaseli futhi iyi-antioxidant, evikela isidoda ekulimaleni okubangelwa i-oxidation. Ucwaningo lukhombisa ukuthi isiza ekunyakazeni kwesidoda, okwenza kube ukukhetha okudumile kumavithamini okusiza abazamayo ukukhulelwa nakumaphilisi amahle kakhulu okwandisa amathuba okukhulelwa kwabesilisa [8].

Umthamo Onconyiwe: Kwabesilisa, kunconywa imithamo engu-100-300 mg ngosuku ukwesekela ukuzala.

Ithiphu ebalulekile: I-CoQ10 ayiyona eyamadoda kuphela. Abesifazane, ikakhulukazi labo abaneminyaka engaphezu kwengu-35, bangayithola iwusizo ekuthuthukiseni ikhwalithi yamaqanda abo futhi.

Conceive Plus Iphakethe Lokuzala Eliphezulu Kakhulu

L-Carnitine

I-L-carnitine iyi-amino acid esiza ukuhamba kwesidoda, okuyinto ebalulekile ekukhulelweni. Lesi sakhamzimba sitholakala kuzithasiselo zokukhulisa amandla okuzala futhi sibalulekile ekukhiqizeni amandla emaselini esidoda [9].

Umthamo Onconyiwe: Umthamo wansuku zonke ongu-1000-2000 mg ngokuvamile uyenele emadodeni afuna ukusekela amandla awo okuzala.

Ukwakha Uhlelo Lokuzala Ngezithasiselo

Lapho usukulungele ukuqala ukusebenzisa ama-vitamin okuzala nezithasiselo zokuzala, yonke into imayelana nokuzinza. Umbono omuhle ukufaka i-prenatal multivitamin noma elinye lama-vitamin ahamba phambili okuzala eliqukethe izakhi ezisemqoka. Nansi eminye into okufanele uyicabangele:

I-Vitamin B Complex

Ama-vitamin B asiza ukulawula ama-hormone, ukugcina amandla ephezulu, nokusekela impilo yokuzala. I-B6 ne-B12 ziwusizo ikakhulukazi ekulinganiseni ama-hormone, okwenza kube ama-vitamin abalulekile asiza ekuzaleni [10].

Ithiphu ebalulekile: Bheka i-B-complex noma i-prenatal equkethe kokubili i-B6 ne-B12, ezivamile kuzithasiselo ezinhle kakhulu zokuzala.

I-Vitamin C

I-Vitamin C ivikela amaseli okuzala ekulimaleni okubangelwa ama-radical mahhala, ngakho ilungele impilo yesidoda namaqanda. Ihlala ifakwa njalo kuma-vitamin okuzala kowesifazane nasezibhedlela zamaphilisi okuzala abesifazane ngesizathu esihle [11].

Umthamo Onconyiwe: 500-1000 mg nsuku zonke ngokuvamile kuyasebenza.

Amafutha e-Omega-3

La mafutha abalulekile anciphisa ukuvuvukala futhi asekela impilo yokuzala. Izifundo zikhombisa ukuthi amahle kwekhwalithi yamaqanda futhi angasiza ukunciphisa ingozi yezinkinga. Ama-Omega-3 avame kunconywa njengezithasiselo ukusiza ukukhulelwa [12].

Umthamo Onconyiwe: 500-1000 mg ye-DHA/EPA nsuku zonke.

Amaminerali Abalulekile Asekelayo Ukuzala

Amanye amaminerali awaxoxiswana nhlobo ohlelweni lokuzala. La maminerali ngokuvamile ayingxenye yama-vitamin ekhwalithi ephezulu amahle ekuzaleni nezithasiselo zokwandisa amandla okuzala:

I-Iron: Ibalulekile ekugobhozeni komoya-mpilo emaselini, inciphisa ingozi yokungazali ngenxa yokuntuleka kokujiya kwamaqanda [13].

I-Calcium: Iyadingeka emsebenzini wamaseli, isekela impilo yaqanda nalesidoda [14].

I-Selenium: I-antioxidant ebalulekile empilweni yesidoda nasemsebenzini wamaqanda kowesifazane [15].

Indima Yama-Lubricant Anobungane Ekuzaleni

Ngaphezu kwezithasiselo zokuzala, ukusebenzisa i-lubricant enobungane ekuzaleni kungakhulisa amathuba akho. La ma-lubricant akopisha uketshezi lwemvelo lokuzala, okwenza kube lula ukuthi isidoda sifinyelele eqandeni. Avame ukuba namaminerali afana ne-calcium ne-magnesium ukusekela inqubo yokufakelwa , okwenza abe wusizo kulabo abazama ukukhulelwa [16].

Ithiphu ebalulekile: Sebenzisa ama-lubricant anobungane ekuzaleni angenazo izinto eziyilimazayo isidoda ukuze ukhuphule amathuba okukhulelwa.

Ukuqala: Ishadi lesikhathi sezithasiselo zokuzala

Ukuze ulungiselele umzimba wakho ukukhulelwa, qala umkhuba wezithasiselo okungenani ezinyangeni ezintathu ngaphambi kokuzama ukukhulelwa. Nansi ishadi lesikhathi esifushane:

Izinyanga ezi-3-6 Ngaphambi Kokukhulelwa: Qala ngama-vitamin okwandisa umbelethisi afana ne-folic acid, i-vitamin D, i-CoQ10, ne-zinc. Le misoco eyisisekelo isiza ukulungiselela umzimba wakho kusengaphambili.
Izinyanga ezi-2-3 Ngaphambi Kokukhulelwa: Engeza izithasiselo ezithile zokukusiza ukhulelwe njenge-myo-inositol kwabesifazane abane-PCOS kanye ne-L-carnitine emadodeni. Qhubeka ugxila ekudleni okunothile ngemisoco futhi.
Inyanga eyi-1 Ngaphambi Kokuzama Ukukhulelwa: Cabanga nge-prenatal multivitamin equkethe i-folic acid, i-DHA, neminye imisoco ebalulekile. Qhubekani nobabili ninamathela ekuthatheni ama-vitamin e-ttc ukuze nithole imiphumela emihle kakhulu.

Ngesikhathi sesigaba sok conceiving: Qhubeka nama-vitamin okuzala namavithamini okwandisa umbelethisi, futhi ufake ama-lubricant ahambisana nokuzala uma kudingeka.

Okubalulekile Ekugcineni

Ayikho iphilisi eliyisimangaliso, kodwa ama-vitamin okuzala nezithasiselo zokwandisa umbelethisi zinikeza umzimba ukwesekwa okwengeziwe ngenqubo enempilo yokukhulelwa. Kulabo abanemfuneko ethile yokudla okunomsoco, lezi zithasiselo zingadlala indima enkulu ekuthuthukiseni impilo yokuzala. Ngengxube efanele yama-vitamin namaminerali, kanye nendlela yokuphila enesilinganiso, uzinika isisekelo esiqinile sohambo olunempilo noluphumelelayo lokuya ebuzalwaneni.

Imibuzo ejwayelekile

Ingabe izithasiselo zokuzala zabesifazane zingathuthukisa i-ovulation?

Yebo, izithasiselo eziqukethe ama-vitamin okusiza ukukhulelwa njenge-myo-inositol, i-vitamin D, nama-vitamin B zingasekela i-ovulation nokulinganisela kwamahomoni.

Yimaphi ama-vitamin amahle kakhulu okuzala amadoda?

Amadoda avame ukuzuza ku-CoQ10, i-zinc, i-L-carnitine, ne-vitamin C, ngoba lokhu kusekela ikhwalithi yesidoda nokuhamba kwaso.

Ngisawuqala nini umkhuba wokuthatha izithasiselo zokuzala ngaphambi kokuzama ukukhulelwa?

Kuhle ukuwaqala cishe ezinyangeni ezintathu ngaphambi kokuzama ukukhulelwa ukuze unikeze umzimba wakho isikhathi esanele sokwakha izinga lemisoco.

Yimaphi ama-vitamin asiza ekuzaleni?

I-folic acid, i-vitamin D, ne-CoQ10 zingezinye zezivame kunazo zonke ezinconywa ukusekela impilo yokuzala nokwandisa umbelethisi.

Ingabe kukhona ama-vitamin asiza ukuthi ukhulelwe?

Yebo, imisoco ebalulekile efana ne-folic acid, i-vitamin D, kanye nama-antioxidant afana ne-vitamin C iyaziwa ngokukusiza ukhulelwe ngokushesha.

Izikhombo

Han, Q., Chen, Z. J., & Du, Y. (2022). Ukwengeza ukudla ekungazaleni kwabesifazane: Intuthuko yakamuva ekwelashweni kokudla kwe-premature ovarian insufficiency. I-Frontiers in microbiology. Kutholakala ku: https://pmc.ncbi.nlm.nih.gov/articles/PMC9712792/
Christian, P., & Stewart, C. P. (2010). Ukuntuleka kwama-micronutrient kwabesifazane abakhulelwe, ukuthuthuka kombungu, kanye nengozi yezifo ezingamahlalakhona. Ijenali ye-nutrition. Kutholakala ku: https://pubmed.ncbi.nlm.nih.gov/20071652/
Vašková, J., Klepcová, Z., Špaková, I., Urdzík, P., Štofilová, J., Bertková, I., Kľoc, M., & Rabajdová, M. (2023). Ukubaluleka kwama-antioxidant emvelo ekuzaleni kwabesifazane. I-Antioxidants (Basel, Switzerland). Kutholakala ku: https://pmc.ncbi.nlm.nih.gov/articles/PMC10135990/
Greenberg, J. A., Bell, S. J., Guan, Y., & Yu, Y. H. (2011). Ukwengeza i-folic acid ekukhulelweni: okungaphezulu kokuvimbela ukukhubazeka komsele woqhoqhoqho. Izibuyekezo ku-obstetrics & gynecology. Kutholakala ku: https://pmc.ncbi.nlm.nih.gov/articles/PMC3218540/
Holick M. F. (2007). Ukushoda kwevithamini D. I-New England Journal of Medicine. Kutholakala ku: https://pubmed.ncbi.nlm.nih.gov/17634462/
Facchinetti, F., Appetecchia, M., Aragona, C., Bevilacqua, A., Bezerra Espinola, M. S., Bizzarri, M., D'Anna, R., Dewailly, D., Diamanti-Kandarakis, E., Hernández Marín, I., Kamenov, Z. A., Kandaraki, E., Laganà, A. S., Monastra, G., Montanino Oliva, M., Nestler, J. E., Orio, F., Ozay, A. C., Papalou, O., Pkhaladze, L., … Unfer, V. (2020). Umbono wochwepheshe nge-inositols ekwelapheni i-polycystic ovary syndrome nesifo sikashukela esingancikile ku-insulin mellitus: usizo olwengeziwe ekuzalaneni komuntu nangale kwalokho. Umbono wochwepheshe nge-metabolism yamaphilisi & ubuthi. Kutholakala ku: https://pubmed.ncbi.nlm.nih.gov/32129111/
Prasad A. S. (2013). Ukutholwa kokushoda kwe-zinc kumuntu: umthelela wako empilweni yomuntu nasezifo. I-Advances in Nutrition (Bethesda, Md.). Kutholakala ku: https://pubmed.ncbi.nlm.nih.gov/23493534/
Safarinejad M. R. (2009). Ukusebenza kahle kwe-coenzyme Q10 ezinkambisweni zesidoda, emsebenzini wesidoda nasezikhuthazeni zokuzala emadodeni angazali. Ijenali ye-urology. Kutholakala ku: https://pubmed.ncbi.nlm.nih.gov/19447425/
Khaw, S. C., Wong, Z. Z., Anderson, R., & Martins da Silva, S. (2020). Ukwengeza i-l-carnitine ne-l-acetylcarnitine ekungazaleni kwabesilisa okungenazimbangela ezaziwayo. I-Reproduction & Fertility. Kutholakala ku: https://pmc.ncbi.nlm.nih.gov/articles/PMC8812460/
J Selhub, JW Miller. Indlela yokwakheka kwe-homocysteinemia: ukuphazamiseka kokulawulwa okuvumelanayo kwe-remethylation ne-transsulfuration ye-homocysteine yi-S-adenosylmethionine. I-American Journal of Clinical Nutrition Kutholakala ku: https://www.sciencedirect.com/science/article/abs/pii/S0002916523315235
Poli, G., Leonarduzzi, G., Biasi, F., & Chiarpotto, E. (2004). Ukucindezeleka kwe-oxidative nokusakazeka kwezimpawu zamaseli. I-current medicinal chemistry. Kutholakala ku: https://pubmed.ncbi.nlm.nih.gov/15134513/
Gaskins, A. J., & Chavarro, J. E. (2018). Ukudla kanye nokuzala: ukubuyekeza. Ijenali yaseMelika ye-obstetrics and gynecology. Kutholakala ku: https://pubmed.ncbi.nlm.nih.gov/28844822/
Coad, J., & Conlon, C. (2011). Ukushoda kwensimbi kwabesifazane: ukulinganisa, izimbangela nemiphumela. Umbono wamanje ekondleni kwezokwelapha nasekunakekelweni kokushintshashintsha komzimba. Kutholakala ku: https://pubmed.ncbi.nlm.nih.gov/21934611/
Prentice A. (2000). I-calcium ekukhulelweni nasekunceliseni. Ukubuyekezwa konyaka kwezokudla. Kutholakala ku: https://pubmed.ncbi.nlm.nih.gov/10940334/
Oguntibeju OO, Esterhuyse JS, Truter EJ. I-Selenium: indima yayo engaba khona ekungazaleni kwabesilisa. Pak J Med Sci. Kutholakala ku: https://pjms.com.pk/issues/aprjun109/article/reviewarticle1.html
Mowat, A., Newton, C., Boothroyd, C., Demmers, K., & Fleming, S. (2014). Imiphumela yokuthambisa kwangasese emsebenzini yesidoda: ukuhlaziywa kwe-in vitro. Ijenali yokusizwa ekuzalaneni nasezakhiweni zofuzo. Kutholakala ku: https://pubmed.ncbi.nlm.nih.gov/24390681/