Izithasiselo zangemva kokubeletha: Ngabe uyazidinga ngempela?

Isikhathi sangemva kokubeletha siyisikhathi esibucayi kunoma imuphi umama njengoba umzimba wakhe ululama ekukhulelweni nasekubeletheni. Ukudla ngendlela efanele kuyisici esibalulekile kuleli zigaba zokululama, kudinga omama ukudla ukudla okulinganiselayo.

Nokho, ngaphezu kokudla okulinganiselayo, izithasiselo zangemva kokubeletha zingabuye zibe nendima ebalulekile ekusekeleni izidingo zokudla ngalesi sikhathi [1]. Kodwa ungawakhetha kanjani ama-vitamin angemva kokubeletha angcono futhi kufanele uwathathe isikhathi esingakanani?

Kule ndatshana, sizohlola izithasiselo ezibalulekile zangemva kokubeletha kanye nomehluko phakathi kwama-vitamin e-prenatal nama-vitamin angemva kokubeletha. Le ndatshana izophinde iphendule eminye imimibuzo evamile ehlobene nezithasiselo zangemva kokubeletha, njengokuthi isikhathi esingakanani okufanele uthathe lezi zithasiselo.

Kungani Izithasiselo Zangemva Kokubeletha Zibalulekile?

Isikhathi sokukhulelwa sisebenzisa izakhi-mzimba eziningi kakhulu ukuze ukukhula nokuthuthuka kwengane kube nempilo kuze kube esigabeni sokubeletha [2]. Lokhu kungaholela ekuphelelweni kwezinye vitamin namaminerali abalulekile lapho udinga khona ukwesekwa okwengeziwe.

Futhi, umzimba wakho udinga izakhi-mzimba ezingeziwe ukusekela ukuncelisa uma ukhetha ukuncelisa. Lokhu yikho lapho izithasiselo zangemva kokubeletha zidlala khona indima yazo, zinikeza ukwesekwa okwengeziwe kulezi vitamin namaminerali abalulekile.

Ukuthatha ama-vitamin angemva kokubeletha angcono kakhulu kuqinisekisa ukuthi kokubili umama nengane bathola izakhi-mzimba ezidingekayo empilweni enhle. Ukwengeza, ukufaka ama-vitamin kubomama abancelisayo kusiza ukugcina ukunikezwa kobisi okuzinzile nokusekela ukukhula kwengane.

Izakhi-mzimba Ezisemqoka Kuma-vitamin Angemva Kokubeletha

Iningi lama-vitamin noma izithasiselo zangemva kokubeletha odokotela abavamise ukuwabhala liqukethe lezi zakhi-mzimba ezilandelayo:

1. Insimbi

Izinga legazi liyanda emzimbeni ngesikhathi sokukhulelwa, futhi ukulahleka kwegazi okukhulu kungenzeka ngesikhathi sokubeletha. Lokhu kulahleka kwegazi kungaholela ekwehleni kwamazinga ensimbi futhi kwandise ingozi yokuthola i-anemia yokuntuleka kwensimbi [3].

Amazinga ensimbi avame ukwehla ngemva kokubeletha ngenxa yokulahlekelwa igazi ngesikhathi sokuzala. Ukukhathala nokushoda kwamandla kuyizimpawu ezivamile zokuntuleka kwensimbi ngemva kokubeletha. Izithasiselo zangemva kokubeletha ezine-insimbi zisiza ukuvuselela izinga lensimbi emzimbeni, kuncishiswe ukukhathala futhi kusekelwe amazinga wamandla.

2. I-vitamin D

I-vitamin D ibalulekile hhayi kuphela ekuthuthukiseni amathambo enganeni ngesikhathi sokukhulelwa kodwa futhi nasekuphileni kwamathambo kumama nasenganeni ngemva kokubeletha [4].

Omama badlulisela le vitamin enganeni ngokuncelisa, okusize ukukhulisa amasosha omzimba nokusekela impilo yobuchopho namathambo enganeni. Lokhuyilokho okwenza ukuthi ama-vitamin amaningi angemva kokubeletha abesifazane abancelisayo afaka i-vitamin D kanye nezinye iizakhi-mzimba ezibalulekile.

3. Ama-acid anamanoni e-Omega-3 (DHA)

Ama-fatty acid e-omega-3 uhlobo lwamafutha anempilo afaka isandla emisebenzini eminingi ebalulekile emzimbeni kamama ngesikhathi nangemva kokukhulelwa. Ucwaningo lukhombisa ukuthi i-DHA, okuyi-omega-3 fatty acid, isekela ukuthuthuka kobuchopho namehlo ezinganeni [5].

Ukubaluleka kwe-DHA kumama nasemntwaneni yisona sizathu sokuthi izithasiselo ezisezingeni eliphezulu zangaphambi kokubeletha, ezifana ne-Prenatal with DHA ezikhiqizwa yi-Conceive Plus, zigxile kulokhu kudla okunomsoco.

Ukuswela lokhu kudla okunomsoco enganeni kuhlotshaniswa nokwehla kwamandla okuqonda. Yingakho lapho ubheka amavithamini angemva kokubeletha ngesikhathi webeletha, qiniseka ukuthi ukhetha lawo aqukethe i-DHA.

4. I-Calcium ne-Magnesium

I-Calcium ne-magnesium kubalulekile kumama nezingane ngemva kokuzalwa. I-Calcium isiza ukugcina amathambo kanina eqinile futhi isekele ukukhiqizwa kobisi [6].

Iphinde isize namathambo omntwana akhule. I-Magnesium inciphisa ukucindezeleka, ithuthukise ukulala, futhi isekele ukusebenza kwezimisipha. Ukuthatha womabili la maminerali kumavithamini angemva kokukhulelwa kusiza ekululameni nasekwandiseni amandla.

5. Amavithamini B

Amavithamini B abalulekile kumama nasezinganeni ngemva kokuzalwa ngoba asiza ukwandisa amandla, athuthukise isimo sengqondo, futhi asekele ukusebenza kobuchopho. Amavithamini B aphinde asize ekukhiqizeni amaseli egazi abomvu futhi anciphise ukukhathala.

Izingane ezisanda kuzalwa zidinga inani elanele lamavithamini B ukuze kuthuthuke ubuchopho. Ukuthatha izithasiselo zangemva kokubeletha eziqukethe amavithamini B kusiza omama balulame futhi kugcine unina nengane ziphilile.

Amavithamini angaphambi nangemva kokubeletha: Uyini umehluko?

Amavithamini angaphambi kokubeletha enzelwe ngokukhethekile ukuthi abe izithasiselo zokudla zokusekela impilo kanina nokukhula komntwana ngesikhathi sokukhulelwa. Njengoba amavithamini angaphambi kokubeletha ebalulekile ngesikhathi sokukhulelwa ukuze asekele ukuthuthuka kombungu, ukwazi ukuthi ngingawathola kuphi amavithamini angaphambi kokubeletha kubalulekile ukuze uqinisekise ukuthi uthola amaminerali namavithamini afanele kusukela ekuqaleni. Lezi zithasiselo zinikeza amavithamini namaminerali abalulekile ukuvimbela ukuswela ukudla okunomsoco ngesikhathi sokukhulelwa okungaholela ezinkingeni eziningi [7].

Ngakolunye uhlangothi, amavithamini angemva kokubeletha agxila ekululameni kukamama nasezidingweni zokuncelisa. Nokho, ungabuye uqhubeke nokuthatha amavithamini angaphambi kokubeletha ngesikhathi uncelisa [8]. Ukuthatha amavithamini angaphambi kokubeletha ngesikhathi uncelisa kunikeza amazinga aphezulu e-folic acid asekelayo ukuthuthuka kwe-fetus.

Amavithamini angemva kokubeletha kwabancelisayo afaka izakhi ezifana ne-DHA ne-vitamin D ukusiza ukukhiqizwa kobisi nokululama ngemva kokubeletha. Uma udidekile ngokuthi kufanele ushintshe nini usuke kumavithamini angaphambi kokubeletha uye kumavithamini angemva kokubeletha, kumele uxhumane nodokotela wakho ukuze anqume okungcono kuwena nengane yakho.

Kuthathwa Isikhathi Esingakanani Amavithamini Angemva Kokubeletha?

Umbuzo ojwayelekile obuzwa omama abasanda kubeletha uthi, “Kuthathwa isikhathi esingakanani amavithamini angemva kokubeletha?” Alikho iphuzu elilodwa elilula lempendulo elingasebenza kubo bonke. Nokho, ochwepheshe abaningi batusa ukuthatha amavithamini angemva kokubeletha okungenani izinyanga eziyisithupha ngemva kokubeletha. Uma uncelisa, kungase kudingeke uqhubeke nokuthatha amavithamini angemva kokubeletha kuze kube yilapho usaqhubeka nokuncelisa.

Kodwa kuthiwani ngamavithamini angaphambi kokubeletha? Kufanele uyeke nini ukuthatha amavithamini angaphambi kokubeletha ngemva kokuzalwa?

Kwabomama abazibuza ukuthi “nini engingayeka khona ukuthatha amavithamini angaphambi kokubeletha” noma “kuyathathwa isikhathi esingakanani amavithamini angaphambi kokubeletha ngemva kokuzalwa”, impendulo ivamise ukuncika ezidingweni zakho zezondlo nokuthi uncelisa yini. Udokotela wakho angakunikeza iseluleko esenziwe ngawe uqobo ngokusekelwe esimweni sakho sempilo nakwezinye izinto ezithinta lokhu.

Ukukhetha ama Amavithamini Angcono Kakhulu Ngemva Kokubeletha

Manje njengoba usuazi izinzuzo zamavithamini angemva kokubeletha, kodwa uzowakhetha kanjani amavithamini angemva kokubeletha ahamba phambili kuwena? Ukukhetha amavithamini angemva kokubeletha angcono kakhulu kungase kukudide, kucatshangelwa iqiniso lokuthi kukhona izinketho eziningi ezitholakalayo uma ubheka ku-inthanethi noma uvakashela ezitolo eziseduze kwakho.

Ukuze kube lula, funa imikhiqizo equkethe izakhi ezibalulekile ezifana nensimbi, i-vitamin D, nama-omega-3. Uma uncelisa, khetha amavithamini angemva kokubeletha abo abancelisayo aqukethe izakhi ezizuzisa ukukhiqizwa kobisi, njengokukhalsiyamu ne-DHA.

Ngenjongo yamandla nokululama, funa izinketho ezinama-vitamin B nensimbi. Futhi, uma ungumuntu ongadli inyama noma odla imifino kuphela, qiniseka ukuthi umkhiqizo uhlanganisa imithombo yemifino ye-DHA ne-vitamin B12.

Ingabe Ungathatha Amavithamini Angaphambi Kokubeletha Ngemva Kokuzalwa?

Ezinye omama bayaqhubeka nokuthatha amavithamini angaphambi kokubeletha ngemva kokubeletha, ikakhulukazi omama abancelisayo. Amavithamini angaphambi kokubeletha ngesikhathi uncelisa noma amavithamini angaphambi kokubeletha nangesikhathi uncelisa angaba umthombo omuhle wezondlo, kodwa futhi angaqhubeka engenazo ezinye izinto ezithile ezidingekayo ngesikhathi sokululama kwangemva kokubeletha.

Uma ucabangela amavithamini angaphambi kokubeletha ngesikhathi uncelisa, qiniseka ukuthi ukhetha lezo zinketho ezihambisana nezidingo zakho zangemva kokubeletha. Ngenye indlela, ungashintshela kumavithamini angemva kokubeletha aklanyelwe ukweseka ukuvunjwa kobisi.

Amavithamini KumaMama Abamunyisayo

Ukuncelisa kwandisa izidingo zezinto ezondlayo zikamama ngoba kudingeka anikeze ingxenye enkulu yalezo zondlo enganeni. Nansi eminye imivithamini ebalulekile kumama abamunyisayo:

• I-Vitamin A: I-vitamin A isiza amasosha omzimba kamama, isekele ukupholisa, futhi ithuthukise ukubona. Kwezingane, isiza ukukhula, iqinise amasosha omzimba, futhi isekele impilo yamehlo [9]. I-vitamin A iphinde isize ngesimo sesikhumba nokululama jikelele.
• I-Vitamin C: Le vithamini isiza umzimba kamama uphole, iqinise amasosha omzimba, futhi yandise ukumuncwa kwensimbi. Kwezingane, isekela ukukhula futhi iqinise amasosha omzimba. Njenge-vitamin A, i-vitamin C iphinde ikhuthaze isikhumba nezicubu eziphilile kanye nempilo jikelele.
• I-Iodine: I-Iodine isiza i-thyroid kamama isebenze kahle, isekele amandla, futhi ithuthukise i-metabolism. Kwezingane, i-iodine iyadingeka ekuthuthukisweni kobuchopho nasekukholeni okunempilo. Iphinde isize ukulinganisa ama-hormone.

Izithasiselo ze-Postnatal Zempilo Jikelele

Ngaphezu kwamavithamini amaningi, ukucabangela lezi zithasiselo ze-postnatal kungaletha ezinye izinzuzo ezengeziwe:

• Ama-Probiotic: Ama-probiotic ayizithasiselo eziwusizo kumama emva kokubeletha [10]. Zisekela impilo yamathumbu, zithuthukise ukugaya ukudla, futhi ziqinise amasosha omzimba. Ama-probiotic angasiza futhi ukunciphisa ukuvuvukala esiswini, akhulule ukuqunjelwa kwe-postpartum, futhi asekele ukumuncwa kwezinto ezondlayo.
• I-Collagen: I-collagen isiza ukuthi isikhumba sibe nokunwebeka, inciphise imigqa yokunwebeka, futhi ikhuthaze ukupholisa. I-collagen iphinde isekele ukukhula kweenwele nezinzipho, okungathinteka emva kokukhulelwa. Iqinisa imalunga namathambo, isize umzimba ululame.
• Ama-adaptogen: Ama-adaptogen asiza umzimba ukuphatha ingcindezi, athuthukise amazinga wamandla, futhi alinganise ama-hormone. Ama-adaptogen afana ne-ashwagandha anganciphisa ukukhathazeka, athuthukise ukulala, futhi akhulise umoya [11]. Ziphinde zisize nokukhathala nokululama jikelele.

Isiphetho

Iningi labomama ligxila kuphela ezidingweni zabo zokudla ngesikhathi sokukhulelwa bese bengayinaki indawo ebalulekile yokudla esigabeni se-postpartum. Isikhathi se-postpartum yisikhathi sokushintsha okukhulu emzimbeni nasengqondweni, kanti ukudla okufanele kungaletha umehluko omkhulu ekululameni nasekuphila kahle jikelele.

Amavithamini amaningi e-postnatal ngokuvamile afaka izinto ezibalulekile ezifana ne-vitamin D, insimbi, i-DHA kanye ne-calcium ukuze kusekelwe impilo kamama omunyisayo nengane emuncayo. Ochwepheshe batusa ukuthatha izithasiselo ze-postpartum okungenani izinyanga eziyisithupha emva kokubeletha.

Khumbula ukuthi ngokukhetha amavithamini amahle kakhulu e-postnatal kanye nokugcina ukudla okulinganiselayo, ungaweseka umzimba wakho ekululameni futhi unikeze usana lwakho ukunakekelwa okuhle kakhulu.

Imibuzo Evame Ukubuzwa

1. Ngingazithatha amaphilisi e-prenatal ngisamunyisa?

Yebo, amathablethi okubeletha esigabeni sangaphambi kokubeletha ngesikhathi uncelisa avame ukuphephile futhi asekele inqubo yokukhiqiza ubisi ngezinga elithile. Nokho, ukushintshela kumavithamini angemva kokubeletha kungakunikeza izakhi zokudla ezifanele kangcono ukuncelisa nokululama.

2. Ingabe amavithamini angemva kokubeletha ayadingeka uma ngingancelisi?

Noma ungangcelisi, ukuthatha izithasiselo zangemva kokubeletha kungase kusekele ukululama kwakho, izinga lamandla, kanye nempilo yakho yonke ngemva kokuzala. Uma usaqhubeka nokukhathazeka ngalokhu, kufanele ukhulume nodokotela wakho ukuze uthole iseluleko esihambisana nawe uqobo.

3. Kwenzekani uma ngiyeka ukuthatha amavithamini angemva kokubeletha masinyane kakhulu?

Uma uyeka ukuthatha amavithamini angemva kokubeletha masinyane kakhulu, lokho kungaholela ekushodayo kwezakhi zokudla emzimbeni, ikakhulukazi uma uncelisa. Kungcono ukubonana nochwepheshe wakho wezempilo ngaphambi kokuyeka la mavithamini.

Imithombo Esetshenzisiwe

1. Office of Dietary Supplements - Ashwagandha: Ingabe iyasiza ekucindezelekeni, ukukhathazeka, noma ukulala? (n.d.). https://ods.od.nih.gov/factsheets/Ashwagandha-HealthProfessional/ 
2. Jouanne, M., Oddoux, S., Noël, A., & Voisin-Chiret, A. S. (2021e). Izidingo zezakhi zokudla ngesikhathi sokukhulelwa nangesikhathi sokuncelisa. Nutrients, 13(2), 692. https://doi.org/10.3390/nu13020692 
3. Neef, V., Choorapoikayil, S., Hof, L., Meybohm, P., & Zacharowski, K. (2024). Imiqondo yamanje ekuphathweni kokushoda kwegazi ngemva kokubeletha. Current Opinion in Anaesthesiology, 37(3), 234–238. https://doi.org/10.1097/aco.0000000000001338 
4. Mansur, J. L., Oliveri, B., Giacoia, E., Fusaro, D., & Costanzo, P. R. (2022). I-Vitamin D: Ngaphambi, ngesikhathi nangemva kokukhulelwa: Umthelela ezinganeni ezisanda kuzalwa nasezinganeni. Nutrients, 14(9), 1900. https://doi.org/10.3390/nu14091900 
5. Mun, J. G., Legette, L. L., Ikonte, C. J., & Mitmesser, S. H. (2019b). I-choline ne-DHA ekudleni kukamama nengane: Imiphumela yokusebenzisana empilweni yobuchopho namehlo. Nutrients, 11(5), 1125. https://doi.org/10.3390/nu11051125 
6. Cullers, A., King, J. C., Van Loan, M., Gildengorin, G., & Fung, E. B. (2018). Umthelela wokwengezwa kwe-calcium yangaphambi kokubeletha emathanjeni ngesikhathi sokukhulelwa nangesikhathi sonyaka owodwa ngemva kokubeletha. The American Journal of Clinical Nutrition, 109(1), 197-206. https://doi.org/10.1093/ajcn/nqy233 
7. Purandare, C. N. (2012). Ukushoda kokudla kwabomama nezindlela zokungenelela. The Journal of Obstetrics and Gynecology of India, 62(6), 621–623. https://doi.org/10.1007/s13224-013-0347-9 
8. Adams, J. B., Kirby, J. K., Sorensen, J. C., Pollard, E. L., & Audhya, T. (2022e). Izincomo ezisuselwa ebufakazini mayelana nesithasiselo esikahle sangaphambi kokukhulelwa kwabesifazane e-US: amavithamini nezinye izakhi ezihlobene. Maternal Health Neonatology and Perinatology, 8(1). https://doi.org/10.1186/s40748-022-00139-9 
9. Ahmad, S. M., Hossain, M. I., Bergman, P., Kabir, Y., & Raqib, R. (2015). Umthelela wokwengezwa kwevithamini A ngemva kokubeletha kulawulo lokuzivikela komzimba ebisini lobisi lwebele nasekusebenzeni kokuzivikela emzimbeni komntwana: iphrothokholi yocwaningo lwesilingo esikhethiwe, esilawulwayo. Trials, 16(1). https://doi.org/10.1186/s13063-015-0654-9 
10. Trifkovič, K. Č., Mičetić-Turk, D., Kmetec, S., Strauss, M., Dahlen, H. G., Foster, J. P., & Fijan, S. (2022). Ukusebenza kahle kokusetshenziswa okuqondile noma okungaqondile kwama-probiotic ekuthuthukiseni ukucindezeleka kwabomama ngesikhathi sokukhulelwa nangesikhathi sangemva kokubeletha: Uhlaziyo oluhleliwe nolwe-meta-analysis. Healthcare, 10(6), 970. https://doi.org/10.3390/healthcare10060970 
11. Office of Dietary Supplements - Ashwagandha: Ingabe iyasiza ekucindezelekeni, ukukhathazeka, noma ukulala? (n.d.-b). https://ods.od.nih.gov/factsheets/Ashwagandha-HealthProfessional/