Kungani i-folic acid engu-400 mcg ibalulekile ekukhulelweni okuphilile nasekunakekelweni kwangaphambi kokubeletha

Uma uhlela ukuqala umndeni noma usuvele ukhulelwe, cishe usuvele ukuzwile ngo-folic acid engu-400 mcg nokubaluleka kwayo ekuqinisekiseni ukukhulelwa okunempilo. Leli vithamini elincane linegalelo elikhulu ekuthuthukisweni komntwana esesiswini, ikakhulukazi ekuvimbeleni ukukhubazeka kokuzalwa okuhlobene nobuchopho nomgogodla. Kodwa yini eyenza i-folic acid ibaluleke kangaka kwabesifazane? Futhi kungani kufanele uqale ukuyithatha usengakakhulelwa? Ake sincwenge imininingwane ye-folic acid ekukhulelweni nokubaluleka kwayo kulabo abasohambweni oluya ekubeni ngabazali.

Lena ibhulogi ezokuhola ukuthi kufanele uthathe malini i-folic acid, izinzuzo ze-folic acid ekukhulelweni, nendima edlalwa yiyo ekusekeleni ukuzala, ukuchuma, nokunakekelwa kwangaphambi kokubeletha. Noma ngabe uzama ngenkuthalo noma usalungiselela ikusasa, ukuqonda umthelela we-folic acid kubalulekile.

Iyini I-Folic Acid, Futhi Kungani Ibala?

I-folic acid iwuhlobo lokwenziwa lwe-folate, i-vitamin B ebalulekile ekwenzeni amaseli amasha emzimbeni wakho. I-folate itholakala ngokwemvelo ekudleni njenge-spinach, amawolintshi, namalenti, kodwa i-folic acid, efakwa kuma-supplement nasemikhiqizweni yokudla eqiniswe ngamavithamini, imuncwa kangcono emzimbeni [1]. Lokhu kwenza ilungele ukuhlangabezana nezidingo zakho zansuku zonke, ikakhulukazi ngesikhathi sokukhulelwa.

Ngesikhathi sokuqala sokukhulelwa, i-folic acid ekukhulelweni isiza i-neural tube ukuthi ithuthuke ibe ubuchopho nengcansini yomgogodla yomntwana. Uma kungekho i-folic acid eyanele, i-neural tube ingase yehluleke ukuvala kahle, okuholela ekukhubazekeni okukhulu kokuzalwa njengokuthi i-spina bifida noma i-anencephaly.

Kwabesifazane abazama ukukhulelwa, ukuthatha i-folic acid ukuze ukhulelwe kubalulekile ngokulinganayo. Ayisekeli nje kuphela ikhwalithi enhle yamaqanda omzimba wesifazane, kodwa iphinde ilungise umzimba ukukhulelwa. Futhi, njengoba cishe ingxenye yesigamu yokukhulelwa yonke kungahloselwe, ukuthatha i-folic acid engu-400 mcg nsuku zonke kuwukuhlakanipha kwawo wonke abesifazane abaneminyaka yokuzala [2]. Kukhona futhi izinzuzo eziningi ze-folic acid kwabesifazane abangakhulelwe.

Kufanele Ngithathe Malini I-Folic Acid?

Enye yemibuzo evamile kakhulu wukuthi, kufanele ngithathe malini i-folic acid? Isincomo esijwayelekile singu-400 mcg nsuku zonke kwabesifazane abazama ukukhulelwa noma abangase bakhulelwe. Lo mthamo uqinisekisa ukuthi umzimba wakho unamandla anele okugcinwa ukusekela ukuthuthuka komntwana esesiswini kusenesikhathi.

Uma usukhulelwe, isidingo siyakhula. Kungenzeka ubuze ukuthi, malini i-folic acid ekahle ngesikhathi sokukhulelwa? Abesifazane abakhulelwe ngokuvamile badinga cishe u-600 mcg nsuku zonke, ngoba imizimba yabo idinga okwengeziwe ukuze kusekelwe ukukhula nokuthuthuka okusheshayo komntwana.

Kwabesifazane abasengozini enkulu yokuba nengane enokugula kwentambo yomgogodla, njengalabo abanomlando womndeni noma izifo ezithile, odokotela bavame ukuncoma umthamo ophezulu, njengama-4 mg noma ngisho ama-5 mg e-folic acid. Uma ungaqiniseki, buza umhlinzeki wakho wezempilo ukuthi owesifazane okhulelwe kumele athathe i-folic acid engakanani noma nixoxe ngezidingo zakho ezithile.

Ukuqonda ukuthi kudingeka malini i-folate ngesikhathi sokukhulelwa kubalulekile ekusekeleni ukukhulelwa okunempilo. Nakuba kuconyelwa abesifazane abazama ukukhulelwa ukuthi bathathe i-folic acid engu-400 mcg, abesifazane abakhulelwe bavame kudinga amanani aphezulu e-folate ukuze kusekelwe ukukhula nokuthuthuka komntwana [3].

I-Folic Acid Nokukhulelwa: Ubudlelwano Besikhathi Sonke

Ubudlelwano phakathi kwe-folic acid nokukhulelwa busekelwe kahle ocwaningweni. Ucwaningo lukhombisa ukuthi ukuthatha i-folic acid kunganciphisa ingozi yokugula kwengane ngentambo yomgogodla ngoze kufike ku-70%. Kodwa izinzuzo zayo zidlula ukugwema iziphambeko zokuzalwa kuphela. Ukuthatha izithasiselo ze-folic acid ngaphambi nangaphakathi kokukhulelwa kusiza nokukhiqizwa kwamangqamuzana abomvu egazi, kugweme i-anemia ngesikhathi sokukhulelwa.

Ngaphezu kwalokho, ukuthatha i-folic acid ngesikhathi ukhulelwe kunganciphisa ingozi yezinye izinkinga, njengokuzalwa kwengane ngaphambi kwesikhathi nokuzalwa nesisindo esiphansi. Lokhu kwenza i-folic acid ibe yingxenye ebalulekile yokunakekelwa kwangaphambi kokubeletha (prenatal care), iqinisekisa ukuthi bobabili umama nengane bahlale benempilo ngesikhathi sonke sokukhulelwa.

Indima ye-folate ngesikhathi sokukhulelwa ibaluleke kakhulu, ikakh especially ezinyangeni zokuqala lapho ingane yakhekelwa khona ubuchopho nentambo yomgogodla. Ukuqinisekisa ukuthi uthola i-folate eyanele kunciphisa ingozi yokugula kwengane ngentambo yomgogodla (neural tube defects) futhi kuthuthukise impilo yomntwana esesiswini yonke.

Imithombo Yemvelo Ye-Folate Ngesikhathi Sokukhulelwa

Nakuba amathablethi e-folic acid ebalulekile, ungakwazi futhi ukukhulisa inani oyithathayo ngokudla okunempilo. Ukudla okucebe nge-folate, okubizwa nangokuthi ukudla okune-folic acid kokukhulelwa, kuhlanganisa:

• Amahlamvu aluhlaza aluhlaza afana ne-spinach, i-kale, ne-arugula
• Izithelo ze-citrus ezifana nama-oranges nama-grapefruits
• Imidumba efana nobhontshisi abomvu (lentils), u-chickpea, nobhontshisi abamnyama
• Okusanhlamvu okwenziwe kwaba namavithamini njenge-cereal, isinkwa, ne-pasta

Kubalulekile ukuqaphela ukuthi izindlela zokupheka ezifana nokubilisa zingabhubhisa i-folate yemvelo, ngakho ukushisisa ukudla ngethusi (steaming) noma ukudla amahlamvu aluhlaza ungekho emlilweni kuvame ukuba yindlela engcono kakhulu yokugcina amaprotheni namanye amavithamini. Nokho, kunzima ukuthola i-folate eyanele ngokudla kuphela, yingakho kunconywa ukuthatha izithasiselo.

Uyakwazi ukuthi kudingeka malini i-folate ngesikhathi sokukhulelwa? Nakuba i-folate etholakala ekudleni iwusizo, ukuthatha isithasiselo esingu-600 mcg se-folic acid kubalulekile ukuze kuhlangatshezwane ngokugcwele nezidingo zomzimba ezikhulayo ngesikhathi sokukhulelwa [4].

Yisiphi Isikhathi Esingcono Kakhulu Sokuthatha I-Folic Acid?

Isikhathi esingcono kakhulu sokuqala ukuthatha i-folic acid okungenani yinyanga eyodwa ngaphambi kokuzama ukukhulelwa. Izifo zethubhu yobuchopho zivame ukwenzeka ezinsukwini zokuqala ezingama-28 zokukhulelwa—ngaphambi kokuba abesifazane abaningi babone ukuthi sebekhulelwe. Ngokuthi uqale ukuthatha izithasiselo kusenesikhathi, uqinisekisa ukuthi umzimba wakho unogcino olwanele lokusekela ukuthuthuka kokuqala kombungu.

Uma usuvele ukhulelwe, ungakhathazeki. Isikhathi esingcono kakhulu sokuthatha i-folic acid ngesikhathi sokukhulelwa wukushesha ngangokunokwenzeka. Qhubeka uyithatha nsuku zonke kuwo wonke ikota yokuqala nangale kwalokho, njengoba umzimba wakho uzodinga amazinga aphezulu e-folic acid ukusekela umntwana wakho okhula [5].

Indlela I-Folic Acid Eseka Ngayo Ukuzala

Uyakwazi yini ukuthi i-folic acid ayizuzisi kuphela abesifazane abakhulelwe? Ukuthatha i-folic acid ukuze ukhulelwe nakho kungathuthukisa amandla okuzala. Isiza ukulawula ukukhishwa kwamaqanda futhi isekele impilo yamaqanda, okwandisa amathuba okukhulelwa.

Ukukhetha i-folic acid engcono kakhulu ukuze ukhulelwe kungathuthukisa amathuba akho okukhulelwa. Bheka izithasiselo eziqukethe nezinye izinto ezikhuphula ukuzala ezifana ne-myo-inositol ne-CoQ10 ukuze kuthuthukiswe impilo yokuzala.

Namadoda angazuza, nawo. Ama-nutrient afana ne-zinc, i-selenium, ne-CoQ10—atholakala kaningi ku-izithasiselo zokuzala—angathuthukisa ikhwalithi yesidoda nokunyakaza kwaso. Ngakho-ke, uma wena nomlingani wakho nizama ukukhulelwa, ukugxila ekudleni okulinganiselayo nasekuthatheni izithasiselo kungaba nomthelela omkhulu [6].

I-Folic Acid vs. I-Folate: Yikuphi Okungcono?

Umbuzo ovame ukubuzwa uthi, ingabe i-folate noma i-folic acid ingcono ngesikhathi sokukhulelwa? Nakuba la mafomu womabili enikeza i-nutrient ebalulekile efanayo, i-folic acid imuncwa kalula kakhulu emzimbeni, okuyenze kube ukukhetha okuthandwayo uma kuziwa ekuthatheni izithasiselo [7]. I-folate yemvelo itholakala ekudleni okunjengomfanashi nobhontshisi, kanti i-folic acid yona ifakwa kumavithamini ezithasiselo nakumikhiqizo eqinisiwe.

Kwabesifazane abanokwehluka okuthile kofuzo, njengokuguquka kwe-MTHFR, kunganconywa i-folate. Hlale uxhumana nodokotela wakho uma ungaqiniseki ngalokho okulungele umzimba wakho.

Kungani I-Folic Acid Ibalulekile Ngesikhathi Sokukhulelwa?

Ungase uzibuze, kungani i-folic acid ibalulekile ngesikhathi sokukhulelwa? Kulula. I-folic acid isekela imisebenzi ebalulekile emzimbeni, okuhlanganisa ukwakhiwa kwe-DNA nokuhlukana kwamaseli. Lokhu kubaluleke kakhulu ekuqaleni kokukhulelwa lapho izitho zomntwana zisakheka.

Uma kungekho i-folic acid eyanele, ingozi yezinkinga ezifana nokukhubazeka komgogodla wengane (neural tube defects), i-anemia, nezinye izinkinga zezempilo iyanda. Yingakho ukuthatha nokubuza ukuthi malini i-folic acid edingwa abesifazane abakhulelwe kuyizinyathelo ezilula nezisebenzayo ongazithatha ukuze ukhulelwe okunempilo [8].

Kobomama abakhulelwe abazibuza ukuthi kudingeka malini i-folic acid ngesikhathi sokukhulelwa, impendulo imvamisa ingu-600 mcg ngosuku. Lokhu kuqinisekisa ukuthi kokubili umama nomntwana bathola imisoco ebalulekile edingekayo ekukhuleni okunempilo.

Umehluko Phakathi kwe-400 mcg no-5 mg ye-Folic Acid

Uma uqhathanisa i-folic acid engu-5 mg no-400 mcg, umehluko usekumthamo. Ngenkathi u-400 mcg uyincomo yansuku zonke ejwayelekile kwabesifazane abaningi, u-5 mg unikezwa labo abasengozini enkulu yezinkinga, njengabesifazane abanesifo sikashukela noma umlando wokuba nokukhubazeka komgogodla wengane (neural tube defects) [9].

Uma ungaqiniseki ngezidingo zakho ezithile, xoxa nodokotela wakho. Angakusiza ukunquma ukuthi ukukhulelwa kudinga i-folic acid engakanani ngokuya ngomlando wakho wezokwelashwa.

Ngingawuthatha Ndawonye yini u-Folate ne-Folic Acid?

Ungase uzibuze, ngingawuthatha yini u-folate ne-folic acid ndawonye? Impendulo ithi yebo, kodwa akuvamile ukuba kubaluleke. Izithasiselo ze-folic acid zanele ukuhlangabezana nezidingo zakho zansuku zonke. Nokho, ukufaka ukudla okucebe ngo-folate ekudleni kwakho kuqinisekisa ukuthi uthola izinhlobo ezahlukene zemisoco yokuphila kahle jikelele.

Ukukhetha Isithasiselo se-Folic Acid Esingcono Kakhulu

Kukhona izinketho eziningi uma ukhetha isithasiselo se-folic acid esingcono kakhulu sokukhulelwa. Bheka esihlangabezana nesidingo sansuku zonke esingu-400 mcg futhi esifaka neminye imisoco efana ne-vitamin D, insimbi, nekhalisiyamu. Izithasiselo eziqukethe futhi i-CoQ10, myo-inositol, noma i-zinc zinganikeza izinzuzo ezengeziwe ekuzaleni nasekuphileni konke [10].

Ukuthatha amaphilisi e-folic acid ngesikhathi sokukhulelwa kungesinye sezinyathelo ezilula nezisebenzayo zokuqinisekisa ukuthi ufinyelela umthamo wansuku zonke onconyiwe. Lawa maphilisi ayatholakala kakhulu futhi avame ukuhlanganisa neminye imisoco ebalulekile yokusekela impilo yesikhathi sokukhulelwa.

Isiphetho: Kungani i-Folic Acid engu-400 mcg Ibalulekile

Sengiphetha, i-folic acid engu-400 mcg ibalulekile kowesifazane ngamunye ohlela ukukhulelwa noma osevele ekhulelwe. Ivikela ukukhubazeka komgogodla wengane (neural tube defects), isekela ukuthuthuka kahle komntwana esesibelethweni, futhi ithuthukisa nokuzala. Noma ngabe uyithola ngezithasiselo noma ngokudla okune-folic acid eningi ngaphambi kokukhulelwa, ukufeza isidingo sakho se-folic acid ngesikhathi sokukhulelwa kuyindlela elula kakhulu yokuqinisekisa ikusasa elinempilo lengane yakho [11].

Ukuthatha izithasiselo ezifanele nokugxila ekudleni okulinganiselayo kubalulekile. Ngakho-ke, xoxa nomhlinzeki wakho wezempilo, hlela kusenesikhathi, ubeke impilo yakho phambili. Ekugcineni, umama onempilo usho usana olunempilo!

Imibuzo Evame Ukubuzwa

Kufanele ngithathe malini i-folic acid nsuku zonke?

Thatha i-folic acid engu-400 mcg nsuku zonke uma uzama ukukhulelwa. Uma usukhulelwe, yenyusa iye ku-600 mcg.

Yiziphi ezinye izinhlobo zokudla ezinhle ezinomthamo we-folic acid?

Ukudla okune-folic acid ngesikhathi sokukhulelwa kuhlanganisa isipinashi, ama-lentil, ama-orende, nokusanhlamvu okucebisiwe.

Kudingeka malini i-folic acid ngesikhathi sokukhulelwa?

Abesifazane abakhulelwe badinga i-600 mcg ngosuku ukuze kusekelwe ukukhula kombungu.

Ngabe ngingathembela ekudleni kuphela ukuze ngithole i-folic acid?

Cha, kunzima ukuhlangabezana nesidingo sansuku zonke ngokudla kuphela. Izinhlanganisela zokwengeza ziyadingeka.

Ngabe kufanele ngithathe i-folic acid uma ngingakhulelwe?

Yebo, bonke abesifazane abasebangeni lobudala bokubeletha kufanele bathathe i-folic acid engu-400 mcg (1) nsuku zonke ukuze bazilungiselele ukukhulelwa okungenzeka.

Izikhombo

1. Bailey, L. B., & Gregory, J. F., 3rd (1999). Ukuguqulwa kwe-folate emzimbeni nezidingo zayo. The Journal of nutrition. Available at: https://pubmed.ncbi.nlm.nih.gov/10203550/
2. Green N. S. (2002). Ukwengeza i-folic acid nokuvimbela iziphene zokuzalwa. The Journal of nutrition. Available at: https://pubmed.ncbi.nlm.nih.gov/12163692/
3. Tamura, T., & Picciano, M. F. (2006). I-Folate nokuzalana komuntu. The American journal of clinical nutrition. Available at: https://pubmed.ncbi.nlm.nih.gov/16685040/
4. Blencowe, H., Cousens, S., Modell, B., & Lawn, J. (2010). I-folic acid ukunciphisa ukufa kosana olusanda kuzalwa okubangelwa izinkinga zomsele wezinzwa. International journal of epidemiology. Available at: https://pubmed.ncbi.nlm.nih.gov/20348114/
5. Gaskins, A. J., Afeiche, M. C., Wright, D. L., Toth, T. L., Williams, P. L., Gillman, M. W., Hauser, R., & Chavarro, J. E. (2014). I-folate ekudleni kanye nempumelelo yokuzalana kwabesifazane abahlinzekwa ukuzala ngokosizo. Obstetrics and gynecology. Available at: https://pubmed.ncbi.nlm.nih.gov/25198264/
6. Miraglia, N., & Dehay, E. (2022). Ukwengeza i-Folate Ekuzaleni Nasesikhathini Sokukhulelwa: Izinzuzo ze-(6S)5-Methyltetrahydrofolate. Alternative therapies in health and medicine. Available at: https://pubmed.ncbi.nlm.nih.gov/35653630/
7. Blencowe, H., Cousens, S., Modell, B., & Lawn, J. (2010). I-folic acid ukunciphisa ukufa kosana olusanda kuzalwa okubangelwa izinkinga zomsele wezinzwa. International journal of epidemiology. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC2845867/
8. De-Regil, L. M., Peña-Rosas, J. P., Fernández-Gaxiola, A. C., & Rayco-Solon, P. (2015). Imiphumela nokuphepha kokwengeza i-folate ngomlomo ngesikhathi esizungeze ukungatheleli ukuze kuvikelwe iziphene zokuzalwa. The Cochrane database of systematic reviews. Available at: https://pubmed.ncbi.nlm.nih.gov/26662928/
9. Bestwick, J. P., Huttly, W. J., Morris, J. K., & Wald, N. J. (2014). Ukuvimbela iziphene zesimiso sezinzwa somntwana: ucwaningo lokuhlola ukusetshenziswa kokwengeza i-folic acid cishe kwabesifazane abangaphezu kwesigamu sesigidi. PloS one. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC3929694/
10. Crider, K. S., Bailey, L. B., & Berry, R. J. (2011). Ukucekelwa phansi kokudla nge-folic acid- umlando wako, umphumela, ukukhathazeka, nezindlela zesikhathi esizayo. Nutrients. Available at: https://pubmed.ncbi.nlm.nih.gov/22254102/
11. Schmalbrock, L. J., Weiss, G., Rijntjes, E., Reinschissler, N., Sun, Q., Schenk, M., & Schomburg, L. (2021). Ukwehluka Okukhulu Kwezinto Ezilandela Umkhondo Kuma-Follicular Fluid Kwabesifazane Abanezinkinga Zokungazali Abahlinzekwa Ukuzala Ngokosizo. Nutrients. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC8619388/