I-Folic Acid ne-DHA: Ukuqonda Ukubaluleka Kokubili Ndawonye

Ukukhulelwa uhambo olubalulekile oluphawulwe izinguquko emzimbeni, engqondweni, nasemizweni. Ngalesi sikhathi, ingane ekhulayo incika emzimbeni kamama ukuze ithole imisoco ebalulekile, okwenza kube kubalulekile ukuqonda ukuthi imaphi amavithamini namaminerali asiza kakhulu ekusekeleni ukukhula kwengane esesibelethweni. Phakathi kwale misoco, i-folic acid ne-DHA sezivele njengamakhemikhali amabili okuxoxwa ngawo kakhulu ekunakekelweni kwabakhulelwe. Noma kunjalo, imiqondo eminingi ivame ukuvela mayelana nokuthi kungani lezi zinto zibalulekile, zisebenza kanjani, nokuthi zingafakwa kanjani kangcono ohlelweni losuku nosuku. Lesi sihloko singena kulezi zihloko, sihlole izindima, izinzuzo, nokuxhaswa kwesayensi kwalemikhiqizo yokudla. Ngokubuyekeza imininingwane yakamuva, abazali abalindele izingane kanye nochwepheshe bezempilo bangakwazi ukwenza izinqumo eziqinisekile mayelana nokusekelwa kwabesifazane abakhulelwe.

Uhlolojikelele lwezidingo zokudla kwabesifazane abakhulelwe

Ngaphambi kokugxila kakhulu emithini emibili ethile, kuyasiza ukuqonda umongo obanzi wemihlahlandlela yokudla kwabomama abakhulelwe. Ukukhulelwa kuletha izidingo ezengeziwe zamavithamini namaminerali amaningi. I-ayoni, i-calcium, ne-vitamin D kuvame ukuba phezulu ohlwini lwezingxoxo ezivamile, kodwa eminye imisoco—efana ne-iodine, i-vitamin B12, ne-magnesium—iphinde idlale indima enkulu ekugcineni indawo enempilo kumama nengane. Inani lamakhalori ansukuzonke lingakhuphuka ezinyangeni zokugcina zokukhulelwa, kanti nokuphuza uketshezi kuvame ukudingeka kulungiswe ngokufanele. Nakuba imisoco eminingi kungaba kuhle ukuthi ivela ekudleni okuphelele okuhlanganisa izithelo, imifino, okusanhlamvu okuphelele, inyama engenamafutha, namafutha anempilo, ezinye izidingo kunzima ukuzigcwalisa njalo ngokudla kuphela. Lesi sikhala singagcwaliswa ngamaphilisi ekhwalithi ephezulu abomama abakhulelwe, akhethwa ngokuya ngeluleko lochwepheshe bezempilo abaqonda izimo zomuntu ngamunye ezihlukile [1].

Kungani i-folic acid ifanele ukunakwa okukhethekile

Enye yezincomo zokuqala kubantu abasanda kukhulelwa ukwandisa ukudla okuqukethe i-folate noma ukuthatha i-folic acid eyengeziwe. Leli vithamini le-B, elaziwa nge-vitamin B9, linegalelo elikhethekile ekuthuthukisweni komsele wezinzwa wengane. Ucwaningo lubonisa ukuthi ukuthatha i-folic acid ngokwanele kunciphisa ingozi yokulimala komsele wezinzwa, okuthinta ubuchopho nomgogodla. Ekuqaleni kokukhulelwa, ngisho nangaphambi kokuba abantu abaningi bazi ukuthi sebeqhamukile, umsele wezinzwa uqala ukwakheka. Yingakho odokotela bezempilo bevame ukukhuthaza abesifazane abaneminyaka yokubeletha ukuthi baqinisekise ukuthatha i-folic acid njalo uma ukukhulelwa kungenzeka. Isipinashi, upelepele (lentils), ne-broccoli kungumthombo wemvelo we-folate; noma kunjalo, kunzima ukuqinisekisa ukuthi inani elanele litholakala ngokudla kuphela, ikakhulukazi ngezikhathi zokuhlanza noma ukwenyanya okuthile. Ngenxa yalokho, isengezo sisiza ukugcina umthamo ozinzile ukuhlangabezana nezidingo zokukhula kwengane esesibelethweni [2].

Kulabo abathanda ukwazi izinzuzo zempilo ze-folic acid ngaphandle kokukhulelwa, lesi sihloko se-zinzuzo ze-folic acid kwabesifazane abangakhulelwe sinikeza imininingwane ewusizo yokuthi le muthi ebalulekile isekela kanjani impilo yonke.

Ukubaluleka okuhlukile kwe-DHA

Nakuba i-folic acid idlala indima enkulu ekwakhekeni kwamaseli anempilo, i-DHA ihlotshaniswa kakhulu nokuthuthuka kwengqondo nokubona. I-Docosahexaenoic acid, noma i-DHA, iwuhlobo lwe-omega-3 fatty acid olutholakala ngokwemvelo kwezinye izinhlanzi, ku-algae, nakumikhiqizo efakwe le mithi. Ngesikhathi sokukhulelwa, ingane ekhulayo idonsa ezinqwabaneni zamafutha zikamama ukuze kwakheke izicubu zezinzwa nezinye izingxenye zomzimba. Izifundo eziningi zixhumanisa ukusetshenziswa kwe-DHA nemiphumela emihle efana nokusekela kokuqala kwempilo yobuchopho namehlo, yize imiphumela yomuntu ngamunye ingahluka. Imvamisa, abantu bayakhuthazwa ukuba badle izinhlanzi ezinokuqukethwe okuphansi kwe-mercury noma basebenzise izithasiselo ezisekelwe ku-algae ukuze bandise inani labo le-DHA. Lokhu kugcizelela ukuthi akuwona wonke umuntu odla izinhlanzi njalo, kanti nabantu abadla imifino kuphela (vegetarian) noma abangadli nhlobo imikhiqizo yezilwane (vegan) bangase bangenawo umthombo oqondile wokudla we-DHA [3].

Ukuze uthole olunye ulwazi nge-DHA nokubaluleka kwayo ngesikhathi sokukhulelwa, kungakusiza ukufunda lesi sihloko esithi what is prenatal DHA, echaza indima ye-DHA ekusekeleni ukukhula kwengane esesibelethweni kanye namathiphu okuthola isengezo se-prenatal DHA esingcono kakhulu.

Ukuhlukanisa ubambiswano lwemisoco

I-folic acid ikakhulukazi isiza ekukhiqizeni amaseli, kanti i-DHA ithinta ukuvuthwa kohlelo lwezinzwa. Ukuhlanganisa lezi zinto ndawonye kungakha ukwesekwa okuphelele kwabomama abakhulelwe. Lokhu kusebenza ngokubambisana kungase kungabi ngokusobala njengamanye amavithamini adinga omunye nomunye ukuze amuncwe kahle; nokho, ukuwahlanganisa kumane kuvuma ukuthi kokubili ukwakheka kobuchopho nokuphelela komsele wezinzwa kuyizisekelo ezibalulekile zokuthuthuka kokuqala. Ngamafuphi, ngakunye linegalelo elihlukile kodwa elihambisanayo. Ukuwafaka ndawonye kuphakheji yezithasiselo noma ifomula ye-prenatal egxile kuzo kuphela kungenza kube lula kulabo abafuna uhlelo olulula losuku nosuku. Eminyakeni edlule, ochwepheshe bezempilo sebehlale bekhuthaza izinhlelo ezihlanganisa kokubili amavithamini e-B namafutha e-omega-3, okwenza kube lula ukuhlela ukudla ngalesi sigaba sempilo esivele sihambisana nobunzima obuningi.

Ukubuka izakhi ezivamile kumaphilisi abomama abakhulelwe

Abakhiqizi bezithasiselo sebebone isidingo salezi zinto ezibalulekile, okuholele ekutheni kube nemikhiqizo eminingi ehlanganisa amavithamini, amaminerali namafutha abalulekile ndawonye. Eminye igqamisa izingxube eziphelele ezibhalwe njengokuthi prenatal multi DHA, umzamo wokuhlanganisa imisoco eminingi emincane ibe umkhiqizo owodwa. Eminye ingazikhangisa njengokuthi izixazululo “zonke zikhona”, ibhekisela enanini lokuhlanganisa umthombo we-omega-3 kanye namavithamini namaminerali. Eminye imikhiqizo, efana nalechazwa njenge-nature prenatal supplements, incika ezintweni ezisekelwe ezitshalweni noma ezingacutshungulwanga kakhulu, ihlose labo abakhetha imithombo yemvelo. Ngesikhathi esifanayo, amafomula achazwe njenge-prenatals with DHA ngokuvamile ahlanganisa amavithamini ahlukahlukene agcizelela ukufakwa kwamafutha abalulekile. Naphezu kwalokhu kuhlukahluka, kuhlakaniphe kakhulu ukuhlola imininingwane yomkhiqizo ngokucophelela ukuze kubonakale imithamo eqondile nemvelaphi yezithako.

Izinkinga ekugcineni ukuthathwa kwemisoco njalo

Nakuba imihlahlandlela yokudla ingase ibonakale ilula ephepheni, izimo zangempela zenza izinto zibe nzima. Isicanucanu esibi ekugcineni kwenyanga yokuqala nengxenye yesibili yokukhulelwa singakwenza kube nzima ukudla ukudla nsuku zonke. Izinhlelo zomndeni nomsebenzi zingashintsha izikhathi zokudla, okunciphisa amathuba okuhlelela ukudla okunempilo. Abanye abantu banezimiso zokuziphatha noma zezempilo ezibavimbela ekudleni izinhlanzi, okuye kwehlise umthombo wabo wokudla we-omega-3 ebalulekile. Ngenxa yalokho, eminye imikhiqizo esekelwe ezinhlanzini ingavela kumaphilisi ajwayelekile abomama abakhulelwe, okungahambisani nendlela yokuphila yabantu abadla imifino kuphela noma abangadli imikhiqizo yezilwane nhlobo. Lolu dinga lwenze izinkampani zenze amavithamini abomama abakhulelwe ane-DHA evela ku-algae, okubenza bafaneleke kulabo abagadla imikhiqizo yezilwane.

Ukwungezwani kwesisu okungenzeka nakho kwenza izinto zibe nzima, njengoba abanye abakhulelwe bethola ukuthi ezinye izinhlobo zemisoco zivusa isisu. I-ayoni, isibonelo, ingabangela ukuqunjelwa, kanti amanye amavithamini e-B angabangela isicanucanu. Abakhiqizi bavame ukulungisa izakhiwo zemikhiqizo ukuze bazenze zibe mnene esiswini, kodwa ukuhlola komuntu siqu nokuzama okwehlukene kungaba into okungagwemeki. Ukuhlala uxhumene eduze nochwepheshe bezempilo kuqinisekisa ukuthi noma yimiphi imiphumela engemihle ibhekwa futhi kubhekwe nezinye izinhlobo noma izifomethi zezithasiselo uma kudingeka.

Ukubona ikhwalithi, ukuhlanzeka, nokuphepha

Emkhakheni ogcwele izinketho, ukuhlola ukuthembeka komkhiqizo kuba yinto ebalulekile. Yize izithembiso zamalebula zingase zihehe, izitifiketi zangaphandle nokuhlolwa okuzenziwe ngabantu abazimele kunikeza isiqinisekiso esingachemile. Kuwukuhlakanipha ukubheka izimpawu zokugunyazwa ezivela ezinhlanganweni ezihlola ukuhlanzeka nokunamandla kwemikhiqizo.

Lesi sinyathelo singaqinisekisa ukuthi isengezo sineqiniso equkethe amavithamini namaminerali abhalwe phansi, ngenkathi kanyekanye kuhlungwa nezinto ezingcolisayo ezifana nensimbi esindayo. Ngokuhamba kwesikhathi, ezinye izinhlobo, ezifana nalezo ezikhiqiza imikhiqizo ye-nature valley prenatal, zingakha idumela ngekhwalithi, ukungashintshi, nokusobala. Noma kunjalo, ukuqinisekisa ukuthi amazinga okukhiqiza omkhiqizo ngamunye ahambisana nemihlahlandlela enconyiwe kufanele kuhlale kuyinto eza kuqala.

Okubaluleke ngokulinganayo umbuzo wokuthi umzimba uyakwazi kangakanani ukumunca le misoco (bioavailability). Izinhlobo ezahlukene ze-folic acid—ezifana ne-methylfolate—zingase zimumuncwe kangcono kwabanye abantu, ikakhulukazi labo abanokuhlukahluka kofuzo ekusetshenzisweni kwe-folate. I-DHA nayo ingavela ngezimo zamangqamuzana ezahlukene, ezinye zazo ezingase zihlanganeke kalula ezindongeni zamaseli. Udokotela noma usokhemisi angakwazi ukucacisa ukuthi imuphi umkhiqizo ongawufanisa kangcono nezidingo zomuntu, egcina engqondweni umlando wezempilo osewaziwayo noma izimo ezikhona kakade.

Ukucabangela i-DHA uma iqhathaniswa ne-folic acid: ukungaboni kahle izinto

Uma kukhulunywa ngezithasiselo ezibalulekile zabomama abakhulelwe, kolunye uhlangothi kuba nezimpikiswano eziphathelene ne-DHA uma iqhathaniswa ne-folic acid, kwezinye izikhathi kuphakanyiswa umqondo wokuthi eyodwa ibaluleke kakhulu kunenye. Empeleni, le mithi emibili inezindima ezihlukile. Ukwakheka komsele wezinzwa kuncike ezingeni elanele le-folate, okunciphisa ubungozi bokuzalwa nengane enesici esinzima. I-DHA yona isiza kakhulu ezingxenyeni ezibalulekile zokuthuthuka kobuchopho namehlo, ikakhulukazi ezinyangeni zokugcina zokukhulelwa. Kokubili kuhlala kuyizingxenye ezisemqoka ohlelweni oluphelele lwemisoco yabakhulelwe. Esikhundleni sokubeka okunye phezulu ngokuyekelela okunye, ukugxila ekubalulekeni kwazo zombili nokwengeza inani elanele ngayinye kuyindlela ehlakaniphile kakhulu. Lo ndlela ibona ukuthi ukunakekelwa okubanzi kudlula ukugxila kuphela kumuthi owodwa [4].

Ukwakha isu lakho ngosizo lochwepheshe bezempilo

Ukuthola ukuthi ungazifaka kanjani lezi zinto kudinga ukunakwa okuningiliziwe. Ukubonisana nodokotela bezibeletho, ababelethisi, noma odokotela bokudla abaqeqeshiwe kunikeza indlela ebhekele umuntu ngamunye, okubandakanya nokuhlolwa kwegazi ukuze kutholakale ukuthi kukhona yini ukuswela okuthile. Isibonelo, uma umuntu enezinga eliphansi le-ayoni, uhlelo olukhethekile lungahlanganisa neminye imisoco eyandisa ukumuncwa kwe-ayoni. Uma evele edla izinhlanzi noma i-algae eningi, kungase kungadingeki imithamo emikhulu ye-DHA kumaphilisi. Ngakolunye uhlangothi, labo abaganda ngokuphelele ukudla inhlanzi bangakhetha umkhiqizo obhalwe njengokuthi prenatal without fish oil ukuze baqinisekise ukuthi umthombo we-DHA uvela ku-algae. Leli su elenziwe umuntu ngamunye yilo elilungisa kangcono noma yiziphi izimo zezempilo ezihlukile noma izithiyo zokudla, livikela kokubili umama nengane.

Ukufaka izithasiselo ezigqugquzelwe yimvelo

Abathengi abacabangelayo bakhetha kaningi izithasiselo ezikhangiswa njenge “natural” noma ezinemibhalo efanayo. Amagama afana nokuthi nature prenatal akhombisa isifiso sokucutshungulwa okuncane, izinto eziphilayo (organic), noma ukupakishwa okunobungani kwemvelo. Kodwa-ke, amagama okuthengisa angaba nencazelo engacacile. Nakuba le mikhiqizo ingase ithole amavithamini ezitshalweni kunokuba iwathole ezinqubweni zokwenza amakhemikhali, noma isebenzise izindlela zokukhipha ezimnene, ukuqinisekisa ukusebenza kahle nokuphepha kuhlala kubalulekile. Ezinye izinhlobo zigxila ekutholeni imisoco emincane ekudleni okuqondisiwe noma ezinhlangothini zezihlahla (botanicals), kodwa kubalulekile ukuthi umkhiqizo wokugcina ube nemithamo edingekayo. Umdwebo welebula ohehayo noma ifilosofi yomkhiqizo akufanele kufihle isidingo sokuqinisekisa ukuthi umkhiqizo unikeza wonke uhla lwemisoco edingekayo ngesikhathi sokukhulelwa. Ngokufanelekile, abantu bangakwazi ukulinganisa ukukhathazeka kwezemvelo noma kwezokuziphatha nokuthi ikhwalithi yomkhiqizo iqinisekiswe yisayensi [5].

Isiphetho

Ukuhlanganiswa okuhleliwe kwamavithamini e-B namafutha e-omega-3 kungasiza ukumboza izidingo ezibalulekile, okwenza kungamangazi ukuthi izinketho ezifana ne-folic acid with DHA zivela kaningi ezinhlelweni zabomama abakhulelwe. Ukudla kukamama kumela into ebalulekile ekubunjweni kwezinyanga zokuqala zokuphila. Ngokubona ukuthi kungani womabili ebalulekile, indlela asebenzisana ngayo, kanye nezinto okufanele zicatshangelwe ekukhetheni izithasiselo zekhwalithi ephezulu, imindeni elindele ingahamba lolu hambo inokuqiniseka okukhulu. Ngokuhamba kwesikhathi, ukusebenzisa njalo imikhiqizo efundwe kahle, ehambisana nendlela yokuphila enempilo, kunikeza indawo esekelayo yokukhulelwa okuhle nekusasa eliqhakazile kukamama nengane.

Izinkomba

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2. Kadir M, Hood RB, Mínguez-Alarcón L, Maldonado-Cárceles AB, Ford JB, Souter I, Chavarro JE, Gaskins AJ; EARTH Study Team. Folate intake and ovarian reserve among women attending a fertility center. Fertil Steril. 2022 Jan;117(1):171-180. doi: 10.1016/j.fertnstert.2021.09.037. Epub 2021 Nov 19. PMID: 34809974; PMCID: PMC8714696.
3. Coletta JM, Bell SJ, Roman AS. Omega-3 Fatty acids and pregnancy. Rev Obstet Gynecol. 2010 Fall;3(4):163-71. PMID: 21364848; PMCID: PMC3046737.
4. Greenberg JA, Bell SJ, Guan Y, Yu YH. Folic Acid supplementation and pregnancy: more than just neural tube defect prevention. Rev Obstet Gynecol. 2011 Summer;4(2):52-9. PMID: 22102928; PMCID: PMC3218540.
5. Brown B, Wright C. Safety and efficacy of supplements in pregnancy. Nutr Rev. 2020 Oct 1;78(10):813-826. doi: 10.1093/nutrit/nuz101. Erratum in: Nutr Rev. 2020 Sep 1;78(9):782. doi: 10.1093/nutrit/nuaa009. PMID: 31925443; PMCID: PMC7558284.