I-Prenatal Engokwemvelo Yobukhulelwe Obunempilo

Ukukhulelwa uhambo oluguqula impilo, futhi ukuqinisekisa ukudla okufanele kuyingxenye ebalulekile ekusekeleni impilo kanina kanye nokuthuthuka komntwana esesiswini. Ama-vitamin e-prenatal asiza ukugcwalisa izikhala ekudleni, kodwa ngenxa yokwanda kokukhathazeka ngokungezwa kokwenziwa kanye nezinto ezingadingekile ezigcwalisa imikhiqizo, omama abaningi abalindelekile bakhetha izindlela ze-organic prenatal. Ukukhetha ama-vitamin e-prenatal e-organic asekela izinga eliphezulu kungahlinzeka ngendlela ehlanzeke kakhulu, yemvelo yokudla okubalulekile ngesikhathi sokukhulelwa.

Kungani Ukhetha I-Organic Prenatal Vitamin?

Izithasiselo ze-prenatal ze-organic zakhiwe ngaphandle kwamakhemikhali okwenziwa, imibala yokwenziwa, noma izinhlangano eziguquliwe ngokofuzo (GMOs). Lawa ma-vitamin e-prenatal emvelo anikeza izakhi-mzimba ezisemqoka ezithathwe ekudleni okuphelele kunokuba zithathwe emithonjeni yokwenziwa. Izinzuzo zokukhetha inketho yemvelo zifaka:

• Ukumuncwa Okungcono – Izakhi-mzimba ezivela emithonjeni yokudla okuphelele zivame ukuba ne-bioavailability engcono, okusho ukuthi zimuncwa kalula emzimbeni futhi zisetshenziswe kahle.
• Izithako Ezimbalwa Ezengeziwe – Ama-vitamin amaningi okujwayelekile e-prenatal aqukethe ama-preservative okubunjwa, izinto zokubopha, noma imibala yokwenziwa abanye abakhulelwe abakhetha ukuyigwema.
• Isekela Impilo Yamathumbu – Ezinye izinketho ze-organic ziqukethe ama-probiotic, ama-enzyme okusiza ukugaya ukudla, noma izithako ezifakwe emavuthweni ezikhuthaza ukugaya kangcono nokumuncwa kwezakhi-mzimba.
• Inobungani Emvelweni – Ukukhetha ama-vitamin e-prenatal e-organic kusekela izindlela zokulima ezisimeme ezinciphisa ukusetshenziswa kwamakhemikhali futhi kuthuthukise impilo yenhlabathi [1].

Izakhi-mzimba Ezisemqoka Kuma-Organic Prenatal Vitamins Angcono Kakhulu

Lapho ukhetha ama-vitamin e-organic okukhulelwa, kubalulekile ukuhlola iphrofayili ebanzi yezakhi-mzimba ezisemqoka. Lawa ma-vitamin namaminerali abalulekile adlala indima enkulu ekuthuthukisweni komntwana esesiswini, ekukhiqizeni amandla, nasekuphileni kahle konke ngesikhathi sokukhulelwa.

I-Folate (Hhayi i-Folic Acid)

I-Folate ingesinye sezakhi-mzimba ezibaluleke kakhulu kuma-vitamin e-prenatal, ngoba ibamba iqhaza elikhulu ekwakhekeni kwe-neural tube emasontweni okuqala okukhulekweni. Ukuthatha i-folate eyanele kwehlisa ingozi yokukhubazeka okukhulu kokuzalwa njengokuthi i-spina bifida ne-anencephaly, okwenza kube into ebalulekile kunoma yisiphi isithasiselo se-prenatal.

Kodwa, akuzona zonke izinhlobo ze-folate ezilinganayo. Ama-vitamin amaningi okujwayelekile e-prenatal aqukethe i-folic acid, uhlobo lokwenziwa lwe-folate oludinga ukuguqulwa emzimbeni ngaphambi kokuba lube lusebenzayo. Ngeshwa, kufika ku-40% wabesifazane banezinguquko zofuzo (i-MTHFR mutation) ezibavimbela ekuguquleni i-folic acid kahle ibe wuhlobo olusetshenzisekayo. Lokhu kungaholela ekushodayo kwe-folate ngisho noma ukungeza izithasiselo kubonakala kwanele.

Esikhundleni salokho, amavithamini okubeletha e-organic angcono kakhulu afaka i-methylated folate (L-methylfolate) noma i-folate etholakala emithonjeni yokudla okuphelele njengamaqabunga aluhlaza. Lokhu kuqinisekisa ukuthi umzimba uyakwazi ukumunca nokusebenzisa kahle lo msonco ukuthuthukisa ubuchopho nengodo yomgogodla womntwana.

Iron

I-Iron iwuminerali ebalulekile ngesikhathi sokukhulelwa, njengoba isekela inani legazi elikhulayo elidingekayo ukuthwala umoya-mpilo kumama nasengane ekhula esibelethweni. Ukudla i-iron engekho ngokwanele kungaholela ku-anemia yokuntuleka kwe-iron, engadala ukukhathala, isiyezi, nokwanda kwengozi yokubeletha ngaphambi kwesikhathi noma isisindo esiphansi sokuzalwa.

Ama-supplement e-iron enziwe ngokwenziwa avame ukudala ukungakhululeki kokugaya ukudla, kuhlanganise nokuqunjelwa nesicanucanu. Ngokuphambene nalokho, imithombo ye-iron esekelwe kokudla kwemvelo, njengalezo ezitholakala kumavithamini okubeletha emvelo, ivame ukuthamba esiswini futhi imuncwe kangcono emzimbeni. Bheka amavithamini okubeletha e-organic anikeza i-iron ngezinhlobo ezifana ne-ferrous bisglycinate noma i-iron etholakala ezitshalweni ze-organic ezifana ne-beet ne-spinach. [2].

I-DHA nama-Fatty Acid e-Omega-3

I-DHA (docosahexaenoic acid) iwuhlobo olubalulekile lwe-fatty acid ye-omega-3 oludlala indima ebalulekile ekuthuthukisweni kobuchopho, amehlo nohlelo lwezinzwa lomntwana esesiswini. Ucwaningo lukhombisa ukuthi abantu abakhulelwe abadla i-DHA eyanele banganciphisa ingozi yokubeletha ngaphambi kwesikhathi futhi bathuthukise ukusebenza kwengqondo ezinganeni zabo.

Ngenkathi amanye amavithamini endabuko okubeletha ethola i-DHA ku-fish oil, amanye amavithamini okubeletha emvelo kakhulu anikeza enye indlela ye-DHA esekelwe ezitshalweni etholakala ku-algae. Lena inketho enhle kakhulu kulabo abalandela ukudla kwe-vegan noma kwe-vegetarian, ngoba isusa ukukhathazeka nge-mercury nezinye izinto ezingcolisayo ezitholakala kwamanye ama-fish oil. [3].

Vitamin D3

I-Vitamin D3 ibalulekile ngesikhathi sokukhulelwa, njengoba idlala indima ebalulekile ekumuncweni kwe-calcium, iqinisekisa ukuthuthuka kwamathambo namazinyo omntwana ngendlela efanele. Iphinde isekele ukusebenza kohlelo lokuzivikela emzimbeni futhi ingasiza ukunciphisa ingozi yezinkinga zokukhulelwa ezifana nesifo sikashukela sokukhulelwa (gestational diabetes) ne-preeclampsia.

Amanye amavithamini okubeletha avamile asebenzisa i-vitamin D2 yokwenziwa, engamuncwa kahle emzimbeni. Ngokuphambene nalokho, amavithamini okubeletha e-organic angcono kakhulu athola i-vitamin D3 ku-lichen, isitshalo esivela emvelweni esisekelwe ezitshalweni esinikeza ukumuncwa okungcono kakhulu emzimbeni.

Njengoba ukuntuleka kwe-vitamin D kuvamile—ikakhulukazi kubantu abathola ilanga kancane—abesifazane abakhulelwe kufanele baqinisekise ukuthi amavithamini abo okubeletha e-organic anikeza okungenani u-600 IU we-vitamin D3 ngosuku ngalunye lokusebenzisa. [4].

Ama-Probiotic nama-Digestive Enzyme

Ukhukhulelwa luvame ukuphathelana nezinselelo zokugaya ukudla, kuhlanganise nokuvuvukala kwesisu, ukuqunjelwa nesicanucane. Amanye amavithamini okubeletha e-organic angcono kakhulu afaka ama-probiotic nama-digestive enzyme ukuze kuthuthukiswe impilo yamathumbu nokwandisa ukumuncwa kwamavithamini nomanyolo.

• Ama-probiotic (afana nezinhlobo ze-Lactobacillus ne-Bifidobacterium) asiza ukugcina i-microbiome yamathumbu inempilo, anciphise ingozi yokuvinjelwa yesisu ehambisana nokukhulelwa futhi akhuthaze ukusebenza kokuzivikela komzimba.
• Ama-enzyme okusiza ukugaya ukudla (afana ne-amylase, i-lipase ne-protease) asiza ekucekelweni phansi kwama-carbohydrate, amafutha namaprotheni, athuthukise ukumuncwa kwemisoco kuyilapho enciphisa ukungakhululeki kokugaya.

Lezi zengezo zenza amasuphilimenti okubeletha asebenze kangcono kuyilapho ziqinisekisa ukuthi izakhi ezibalulekile zokudla ziguqulwa kahle futhi zisetshenziswe kahle ngumama nengane.

Ezinye Izakhi Okufanele Uzibheke

Amanye amavithamini okubeletha e-organic nawo afaka:

• I-Vitamin C – Isekela ukusebenza kokuzivikela komzimba futhi yandise ukumuncwa kwensimbi.
• I-Vitamin E – I-antioxidant enamandla evikela amaseli omntwana ongakazalwa ezingcindezini ze-oxidative.
• I-Magnesium – Isiza ukusebenza kwemisipha, inciphise ukuqunjelwa kwemilenze, futhi ikhuthaze ukuphumula.
• I-Zinc – Isekela ukusebenza kokuzivikela komzimba futhi idlala indima ekwakhekeni kwe-DNA [5].

Ngokukhetha amavithamini okubeletha e-organic ahamba phambili, omama abakhulelwe bangaqinisekisa ukuthi bathola inhlanganisela ephelele yezakhi ezibalulekile bokudla zisesimweni sazo semvelo kakhulu, esimuncwa kalula. Lawa masuphilimenti, uma ehlanganiswe nokudla okunomsoco okulinganiselayo, asiza ukukhuthaza ukukhulelwa okunempilo nokunikeza isisekelo sokuthuthuka kwesikhathi eside komntwana.

Ukuqhathanisa Amavithamini Okubeletha Emvelo Nawokwenziwa

Nakuba amavithamini okubeletha okwenziwayo engase abe nezakhi zokudla ezifanayo nalawo emvelo, umthombo nekhwalithi yalezi zinto kuhluka kakhulu. Imisoco ejwayelekile yokubeletha ivame ukufaka amavithamini namaminerali adalwe ngokufakelwa, kanti amavithamini okukhulelwa e-organic wona awathatha imisoco yawo emithonjeni yokudla okuphelele. Nakuba amavithamini okubeletha evame ukuhlotshaniswa nempilo kamama, abanye ochwepheshe baphakamisa ukuthi amavithamini okubeletha amadoda angase abe nendima ekuthuthukiseni ikhwalithi yesidoda nasekusekeleni imizamo yokukhulelwa.

Isibonelo, i-My Kind Organics Prenatal inikeza amavithamini athathwe ezithelweni, emifino nasezitsheni ezifakelwe isitifiketi se-organic, igwema ukwenezwa kwezinto zokwenziwa. Lokhu kuqinisekisa ukuthi izakhi zokudla zihlala zisesimweni sazo semvelo kakhulu, esaziwayo kalula, okuvumela ukuba zifinyeleleke kalula futhi zisetshenziswe umzimba.

Ngokuphambene nalokho, amanye amavithamini okubeletha okwenziwayo angase afaka:

• Imibala yokwenziwa nezinqandakuvunda ezinganazo neze izinzuzo zokondla
• Amavithamini avela kumafutha kaphethiloli angase angagcotshi kangako emzimbeni
• I-folic acid yokwenziwa abantu abathile abanenkathazo ukuyiguqula kahle emzimbeni

Imikhiqizo Evelele Yamavithamini Okubeletha e-Organic

Ngenxa yokwanda kwesidingo samasuphilimenti ahlanzekile, emvelo, kunezimpawu eziningana ezivele njengeziholi embonini. Amanye amavithamini okubeletha e-organic ahamba phambili atholakala namuhla afaka:

1. My Kind Organics Prenatal – Le vitamin yokhulelwe ethola amazinga aphezulu, eyaziwa nangokuthi My Kind Prenatal, inikeza ifomula esekwe ekudleni kwemvelo (whole-food-based) enothe nge-folate, insimbi, nama-probiotic. Lesi sithasiselo siqinisekiswe yi-USDA njenge-organic futhi asinamabophezelo noma izinto zokugcwalisa zokwenziwa.
2. New Chapter Perfect Prenatal – Njengoba sifaka amavithamini namaminerali afuyiwe (fermented), lesi sithasiselo sithambile esiswini futhi sifaka ama-probiotic ukuze sisekele ukugaya ukudla.
3. MegaFood Baby & Me 2 – Isithasiselo sokhulelwe esivela ekudleni kwemvelo esiletha i-methylated folate, insimbi, nezinye izakhi ezisemqoka ngendlela elula ukuyigaya.
4. Garden of Life Mykind Organics Prenatal – Lo mkhiqizo, owaziwa nangokuthi i-Mykind Prenatal, uhiqiza inhlanganisela ephelele yamavithamini namaminerali avela emithonjeni ye-organic, esekelwe ezitshalweni.

Yomunye nomunye wale mikhiqizo ugxile ezithakweni ezihlanzekile, ezi-organic, uqinisekisa ukuthi abesifazane abakhulelwe bathola amavithamini namaminerali ekhwalithi ephezulu ngaphandle kwezinto zokwenziwa ezingadingekile.

Indlela Yokukhetha Isithasiselo Se-Organic Sokhulelwe Esifanele

Ukukhetha i-vitamin efanele yokhulelwe kuncike ezintweni eziningana, okuhlanganisa okuthandwa ekudleni, ukusobala ngokwezingxenye eziyizithako, nokuthi kulula kangakanani ukugaya. Lapho uhlola ama-vitamin okhulelwe e-organic, cabanga lokhu okulandelayo:

• Umsuka Wezithako – Bheka imikhiqizo esebenzisa izithako eziqinisekisiwe njenge-organic, ezingama-GMO, futhi ezisekelwe ekudleni kwemvelo (whole-food-based ingredients).
• Ukuhlolwa Okwenziwa Izinkampani Ezizimele (Third-Party Testing) – Khetha izithasiselo ezihloliwe ngokuzimela ukuze kuqinisekiswe ubumsulwa namandla azo.
• Ukucubungulwa – Uma unenkinga yokugwinya amaphilisi, cabanga ngezinketho zama-vitamin okhulelwe ezinhlobo zama-gummy noma uketshezi ezisahlinzeka ngokudla okunothe ngazo zonke izakhi ezidingekayo. Kwabanezinkinga ekugwinweni kwamaphilisi, ukubheka ama-vitamin okhulelwe ahlafunwayo amahle kungahlinzeka ngendlela elula nephumelelayo yokuhlangabezana nezidingo ezibalulekile zamavithamini namaminerali ngaphandle kokunciphisa ikhwalithi.
• Ukugayeka kalula – Amanye ama-vitamin okhulelwe afaka ama-probiotic noma izinto ezifuyiwe (fermented ingredients) ukusiza ukugaya nokunciphisa isicanucanu.

Indima Yokudla Kanye Namavithamini Okhulelwe

Yize ama-vitamin okhulelwe enikeza amavithamini namaminerali abalulekile, akufanele athathe indawo yokudla okunempilo nokulinganiselayo, kodwa kufanele awasekele. Ukudla kwemvelo (whole foods) kunikeza okunye okusanhlamvu (fiber), ama-antioxidant, nezakhi eziqhamuka ezitshalweni ezizuzisa impilo kamama nengane esesiswini. Ukudla okunothile ngezinto eziningi eziphilayo njengemifino eluhlaza, amantongomane, imbewu, amaprotheni anamafutha amancane, namafutha anempilo kufanele kube yingxenye ebalulekile ekudleni kowesifazane okhulelwe.

Ukuze uthuthukise ukumuncwa kwamavithamini namaminerali, cabanga ukufaka ukudla okunezici ezilandelayo:

• Imifino eluhlaza emnyama efana ne-spinach ne-kale ukuze kutholakale i-folate nensimbi
• Imbewu ye-chia namantongomane e-walnut ukuze kutholakale ama-omega-3 avela ezitshalweni
• Amabhontshisi ne-quinoa ukuze kutholakale amaprotheni nokusanhlamvu (fiber)
• Ubisi noma ezinye iziphuzo zamabele ezinamafutha ezikhuliswe nge-calcium ne-vitamin D

Ukuhlanganisa la makhudla nesithasiselo sangaphambi kokubeletha sekhwalithi ephezulu kuqinisekisa ukuthi bobabili umama nengane bathola ukudla okwanele kuyo yonke inkathi yokukhulelwa.

Okubalulekile 

Njengoba abesifazane abaningi bebeka phambili izinketho zezempilo zemvelo nezisimeme, isidingo sama-vitamin e-organic angaphambi kokubeletha siyaqhubeka sikhula. Ukuthola isithasiselo esifanele sangaphambi kokubeletha kuyisinqumo esibalulekile kowesifazane ngamunye okhulelwe. Ngokuguqukela ezintweni ezihlanzeke kakhudlwana nasekudleni okususelwe ekudleni okuphelele, ama-vitamin okukhulelwa we-organic anikeza enye indlela ehehayo kunama-supplement angaphambi kokubeletha ajwayelekile.

Imikhiqizo efana ne-Mykind Yezinto Eziphilayo Yezangaphambi Kokubeletha inikeza ifomula yezinga eliphezulu esekelwe ezitshalweni engenazo izithasiselo zokwenziwa, iqinisekisa ukuthi izakhi ezisemqoka ziguqulwa kalula futhi zisetshenziswe umzimba. Noma ukhetha i-My Kind Yezangaphambi Kokubeletha noma olunye uhlobo oluthembekile lwe-organic, ukutshala imali esithasiselweni sekhwalithi ephezulu kusekela impilo kamama kanye nentuthuko ephelele yengane esesibelethweni. Hlale uthintana nomhlinzeki wezempilo ngaphambi kokukhetha i-vitamin yangaphambi kokubeletha ukuze uqinisekise ukuthi ihlangabezana nezidingo zakhe ezithile zokudla.

Izinkomba

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2. Institute of Medicine (US) Committee on Nutritional Status During Pregnancy and Lactation. Ukudla Ngesikhathi Sokukhulelwa: Ingxenye I Ukwanda Kwesisindo: Ingxenye II Izithasiselo Zezakhamzimba. Washington (DC): National Academies Press (US); 1990. 14, Ukudla kwe-ayoni ngesikhathi sokukhulelwa. Kutholakala ku: https://www.ncbi.nlm.nih.gov/books/NBK235217/
3. Coletta JM, Bell SJ, Roman AS. Amafutha e-omega-3 kanye nokukhulelwa. Rev Obstet Gynecol. 2010 Fall;3(4):163-71. PMID: 21364848; PMCID: PMC3046737.
4. Gallo S, McDermid JM, Al-Nimr RI, Hakeem R, Moreschi JM, Pari-Keener M, Stahnke B, Papoutsakis C, Handu D, Cheng FW. Ukwenezelwa kwe-Vitamin D ngesikhathi sokukhulelwa: ukubuyekezwa okuhlelekile nokuhlaziywa okuhlanganisiwe okwenziwe i-Evidence Analysis Center. J Acad Nutr Diet. 2020 May;120(5):898-924.e4. doi: 10.1016/j.jand.2019.07.002. Epub 2019 Oct 25. PMID: 31669079.
5. Chaffee BW, King JC. Umphumela wokwengeza i-zinc ngesikhathi sokukhulelwa naseziphethweni ezinganeni: ukubuyekezwa okuhlelekile. Paediatr Perinat Epidemiol. 2012 Jul;26 Suppl 1(0 1):118-37. doi: 10.1111/j.1365-3016.2012.01289.x. PMID: 22742606; PMCID: PMC3787719.