Izinzuzo zensimbi emavithamini angaphambi kokubeletha nokuthi amaphilisi angaphambi kokubeletha anezinsimbi asebenza kanjani

Uma uzilungiselela ukukhulelwa noma usuvele ukhulelwe, cishe uke wezwa ngobubaluleko bokunakekela impilo yakho. Phakathi kwawo wonke amavithamini namaminerali ozowadinga, i-ayoni ekumavithamini e-prenatal ingesinye sezibaluleke kakhulu. Kungani? Ngoba isekela izinqubo eziningi ezisemqoka ngesikhathi sokukhulelwa. I-ayoni ayikusizi nje ukuba uhlale unempilo; ibalulekile nasekuthuthukisweni kwengane yakho. Kodwa kungani ngempela uyidinga, futhi amaphilisi ama-prenatal ane-ayoni noma amavithamini e-prenatal ane-ayoni asebenza kanjani? Ake sikuhlukanise konke.

Kungani I-ayoni Ibaluleke Kakhulu Uma Ukhulelwe?

I-ayoni yenza okuningi emzimbeni wakho, kodwa umsebenzi wayo omkhulu ngesikhathi sokukhulelwa ukusiza ekwakheni igazi eliningi. Njengoba umzimba wakho usebenza ngokweqile ukusekela usana olukhulayo, ivolumu yegazi lakho yanda cishe ngo-50%. Lokho kukhulu kakhulu! Udinga i-ayoni ukuze ukhiqize i-hemoglobin, iprotheni ekumaseli abomvu egazini ethwala umoya-mpilo iye enganeni yakho nasemazweni omzimba wakho.

Uma ungenayo i-ayoni eyanele, ungathola isifo segazi eliphansi, esingakushiya ubuthaka, ukhathele, ngisho nokudideka ikhanda. Futhi akukhona ngawe wedwa. I-ayoni ibalulekile nasengane yakho. Isiza ekuthuthukisweni kobuchopho nasekukhuleni kwayo okuphelele. Uma ungenayo i-ayoni eyanele, kungaholela ezinkingeni ezifana nokubeletha kusenesikhathi noma isisindo esiphansi sokuzalwa [1].

Ingabe Amavithamini Ama-prenatal Anayo I-Ayoni?

Omunye wemibuzo ejwayelekile uthi, “ingabe amavithamini e-prenatal anayo i-ayoni?” Yebo, iningi lamavithamini e-prenatal liqukethe i-ayoni ngoba ibalulekile ngesikhathi sokukhulelwa. Kodwa akuwona wonke amavithamini anenani elifanayo le-ayoni, ngakho kubalulekile ukufunda ilebula noma ukhulume nodokotela wakho mayelana nalokho okukulungele.

I-ayoni ekumavithamini e-prenatal ikhona ukusiza ukuhlangabezana nesidingo esikhulayo somzimba wakho ngesikhathi sokukhulelwa. Kubesifazane abaningi, ukudla kuphela akukwanele ukuze bathole inani elinconyiwe lansuku zonke le-ayoni. Nakuba ukudla okunjengespinashi, ubhontshisi, nenyama ebomvu kuyimithombo emihle, kungase kungabi nkulu ngokwanele. Yingakho amavithamini e-prenatal esiza kakhulu.

Uma uzibuza ukuthi yini okudingeka uthathe i-ayoni eyengeziwe ngaphezu kwaleyo ekumavithamini akho e-prenatal, lokho kuya ngesimo sakho. Abesifazane abanesifo segazi eliphansi (i-anemia) noma abakhe babeletha izikhathi ezisondele kakhulu bangase badinge izithasiselo ezengeziwe [2].

Kuyini Amaphilisi Ama-prenatal Ane-ayoni?

Amathablethi e-prenatal ane-ayoni empeleni yizithasiselo eziklanyelwe ukunikeza umzimba wakho amanye amavithamin nezakhi-mzimba owazidingayo ngesikhathi sokukhulelwa. Awona nje i-ayoni kuphela. Iningi lawo lifaka nezinye izakhi ezibalulekile ezifana ne-folic acid, i-calcium, i-vitamin D, nokunye okuningi.

I-ayoni ekule mathablethi isebenza ukuvimbela i-anemia, okuyinkinga evamile ngesikhathi sokukhulelwa. Uma ungayitholi i-ayoni eyanele, umzimba wakho awukwazi ukwenza amaseli egazi abomvu anempilo anele ukuze alandele ukwanda kwegazi. Lokho kungakushiya uzizwa uphelelwa amandla. Amathablethi e-prenatal aklanyelwe ukukunika inani elifanele le-ayoni ukuze kusekelwe ukukhula kwengane yakho kuyilapho kugcinwa nezinga lamandla akho liphezulu.

Kubalulekile ukuthatha la mathablethi njalo. Noma udla ukudla okunempilo, i-ayoni ekudleni ingase ingabi yanele, ikakhulukazi uma uhlushwa isicanucanu sokukhulelwa sakusasa futhi unenkinga yokudla ngendlela ojwayele ukudla ngayo [3]. Ezimeni ezinjalo, i-vitamin B6 yokunciphisa isicanucanu sokukhulelwa ingaba usizo, njengoba kutholakele ukuthi isiza ukunciphisa isicanucanu kahle ngokulawula ama-neurotransmitter afana ne-serotonin ne-dopamine. Umthamo ojwayelekile ungama-10–25 mg athathwa izikhathi ezi-3 kuya kwezi-4 ngosuku, okuholela ku-30–75 mg ngosuku. Kunconywa ukubonana nochwepheshe bezempilo ngaphambi kokuqala noma yiluphi uhlobo lwesithasiselo.

Kungani Udinga Ama-prenatal Ane-ayoni

Ukusebenzisa ama-prenatal ane-ayoni kuyindlela elula kakhulu yokuqinisekisa ukuthi umzimba wakho ukulungele izidingo zokukhulelwa. Uma ukhulelwe, inani legazi lakho liyanda kakhulu. I-ayoni isiza umzimba wakho ubhekane nalokho. Ibuye iqinisekise ukuthi ingane yakho ithola umoya-mpilo eyidingayo ukuze ikhule.

Ukushoda kwe-ayoni kungaba inkinga enkulu ngesikhathi sokukhulelwa, ikakhulukazi uma uke uba nezikhathi ezinzima, ukhulelwa njalo ngokusondelana, noma ulandela ukudla okungenazo kakhulu izinto zokudla ezicebile nge-ayoni. Ama-prenatal ane-ayoni angasiza ukugcwalisa leso sikhala. Awasekeli nje impilo yengane yakho—akusiza nawe uzizwe ungcono futhi ugcine amandla akho ephakeme [4].

Yini Enye Equkethwe Kumavithamini Angaphambi Kokukhulelwa?

Ngenkathi i-ayini iyisithako esivelele, amavithamini angaphambi kokukhulelwa agcwele ezinye izinto ezondlayo ezisekela kokubili umama nengane. Enye ebaluleke kakhulu i-folic acid, esiza ukuvimbela ukukhubazeka komsele wemizwa (neural tube defects). Lezi yizinkinga ezinzima ezithinta ubuchopho nomgogodla womntwana.

I-calcium ne-vitamin D nazo zidlala indima ebalulekile. Zisebenzisana ukusiza umntwana wakho akhe amathambo namazinyo aqinile. Futhi, zisiza ukulondoloza impilo yamathambo akho ngesikhathi sokukhulelwa [5].

I-vitamin C ivame ukufakwa futhi, futhi ikhona ngesizathu. Isiza umzimba wakho ukumunca i-ayini ekumavithamini akho angaphambi kokukhulelwa, okwenza asebenze kahle kakhulu. Ezinye izinto ezondlayo ezifana ne-zinc nama-omega-3 fatty acids, ikakhulukazi i-DHA, zisekela amasosha omzimba omntwana nokuthuthuka kobuchopho.

Amanye amavithamini angaphambi kokukhulelwa afaka ngisho i-Myo-Inositol ne-D-Chiro Inositol. Lawa asiza kakhulu abesifazane abane-PCOS ngoba alawula amahomoni futhi athuthukisa ukusebenza kwe-amavithamini okusekela ama-ovari [6].

Kufanele Uqale Nini Ukuthatha Amavithamini Angaphambi Kokukhulelwa?

Ungase ucabange ukuthi udinga amavithamini angaphambi kokukhulelwa kuphela uma usuvele ukhulelwe, kodwa empeleni kungcono kakhulu ukuwathatha izinyanga ezimbalwa ngaphambi kokuthi uzame ukukhulelwa. Kungani? Ngoba ezinye zezithuthukiso ezibaluleke kakhulu, njengokwakheka kobuchopho nengxenye yomgogodla yomntwana, zenzeka emasontweni okuqala kakhulu okukhulelwa—ngesinye isikhathi ngaphambi kokuba wazi ukuthi ulindele ingane.

Ukuqala ukuthatha amavithamini angaphambi kokukhulelwa kusenesikhathi kunika umzimba wakho isikhathi sokwakha izinto ezibalulekile ezondlayo ezifana ne-folic acid ne-ayini. Noma ungazami ngokuqondile ukukhulelwa, kuhle ukuwathatha uma kukhona ithuba lokuthi ungakhulelwa.

Futhi uma usuvele ukhulelwe kodwa ungaqalisanga ukuwathatha, ungakhathazeki—akukaze kube sekuhambe isikhathi. Ukuqala manje kusengakunikeza izinzuzo eziningi kuwena nasemntwaneni wakho [7].

Indlela Yokubhekana Nemiphumela Emibi Yezithasiselo ze-ayini

Ezinye izifazane zithola ukuthi i-ayini (insimbi) ekumavithamini angaphambi kokukhulelwa ibangele imiphumela emibi efana nokuqunjelwa, isicanucanu, noma isisu esiphazamisekile. Lokhu kujwayelekile, kodwa kungenziwa ukulawula.

Uma unenkinga yokuba nendlala, phuza amanzi amaningi udle ukudla okucebe nge-fiber, njengemikhiqizo yezithelo, imifino, nezinhlanzi zokusanhlamvu eziphelele. Uma isicanucanu sikukhathaza, zama ukuthatha ivithamini yakho yangaphambi kokubeletha ngesikhathi sokudla noma ngaphambi kokulala.

Uma lezi zinguquko zingasizi, khuluma nodokotela wakho. Angase ancome olunye uhlobo lwe-supplement ye-ayoni olulula esiswini sakho [8].

Indlela izithako ezisiza ukuzala ezisiza ngayo ekukhulelweni

Uma uzama ukukhulelwa, umzimba wakho udinga okungaphezu kwe-ayoni kuphela. Izakhi ezifana ne-calcium ne-magnesium zibalulekile empilweni yokuzalana. I-calcium isekela ikhwalithi yeqanda, kanti i-magnesium isiza ukulawula ama-hormone.

I-folic acid nayo iyadingeka kakhulu. Ayisizi nje kuphela ekuthuthukiseni umbungu emavikini okuqala, kodwa iphinde inyuse amathuba okukhulelwa. I-Myo-Inositol ne-D-Chiro Inositol zisiza kakhulu kwabesifazane ababhekene nezinselelo zokungazali ezifana ne-PCOS. Lezi zakhi zokudla zithuthukisa ibhalansi yama-hormone futhi zikhuthaze ukuvuthwa kweqanda njalo [9].

Kwabesilisa, izithako ezifana ne-CoQ10 ne-zinc zingathuthukisa ikhwalithi yesidoda nokunyakaza kwaso, okwenza kube lula ukukhulelwa ngokwemvelo.

Okubalulekile

Ukuthola izakhi zokudla ezifanele ngesikhathi sokukhulelwa kubalulekile, kanti i-ayoni yamavithamini angaphambi kokubeletha inendima enkulu ekwenzeni lokho kwenzeke. Noma usebenzisa amaphilisi angaphambi kokubeletha anayo i-ayoni noma amavithamini angaphambi kokubeletha anayo i-ayoni, la ma-supplement aklanyelwe ukusekela umzimba wakho nokusiza umntwana wakho akhule.

I-ayoni ayigcini nje ngokuvimbela i-anemia; ikhulisa amandla akho, isekele ukuthuthuka komntwana wakho, futhi isiza ukuqinisekisa ukukhulelwa okunempilo. Uma ihlanganiswe nezinye izakhi zokudla ezifana ne-folic acid, i-calcium, ne-vitamin D, amavithamini angaphambi kokubeletha ayingxenye ebalulekile yokuzilungiselela ukuba umzali.

Uma ucabanga ukuqala umndeni noma usuvele ukhulelwe, khuluma nodokotela wakho mayelana namavithamini angaphambi kokubeletha afanele wena. Uma uqala masisha, umzimba wakho uzobe ulungele kangcono ukusekela ukukhulelwa okunempilo.

Imibuzo ejwayelekile ukubuzwa

Kungani i-ayoni ibalulekile ngesikhathi sokukhulelwa?

I-ayoni isiza ukukhiqiza igazi elengeziwe elidingwa umzimba wakho ngesikhathi sokukhulelwa futhi isekele ukukhula nokuthuthuka komntwana wakho.

Ingabe amavithamini angaphambi kokubeletha anayo i-ayoni?

Yebo, amavithamini amaningi angaphambi kokubeletha afaka i-ayoni ukuze asize ukuhlangabezana nesidingo esikhulayo sokudla ngesikhathi sokukhulelwa.

Ngingaqala nini ukuthatha amavithamini angaphambi kokubeletha anayo i-ayoni?

Kuhle ukuqala izinyanga ezimbalwa ngaphambi kokuzama ukukhulelwa, kodwa ungakwazi ukuwasebenzisa noma yinini phakathi nokukhulelwa.

Ingabe amavithamini abakhulelwe angabangela imiphumela emibi?

Yebo, ezinye izifazane ziba nokukhwishiza noma isicanucanu ngenxa yensimbi. Lokhu kuvamise ukulawulwa ngokushintsha ukudla noma ngokushintshela kusithasiselo esibuthakathaka kakhudlwana.

Ingabe kukhona eminye imisoco emavithamini abakhulelwe?

Yebo, amavithamini abakhulelwe avame ukufaka i-folic acid, i-calcium, i-vitamin D, nokunye ukusekela impilo yomzimba yonke kukamama nomntwana.

Izikhombo

1. Rasmussen, K. M., & Stoltzfus, R. J. (2003). Ubufakazi obusha bokuthi izithasiselo zensimbi ngesikhathi sokukhulelwa zithuthukisa isisindo sokuzalwa: imibuzo emisha yesayensi. The American journal of clinical nutrition. Iyatholakala ku-: https://pubmed.ncbi.nlm.nih.gov/14522723/
2. Milman N. (2011). Insimbi ngesikhathi sokukhulelwa: Siyiqinisekisa kanjani isimo esifanele sensimbi kumama naseyinganeni?. Annals of nutrition & metabolism. Iyatholakala ku-: https://pubmed.ncbi.nlm.nih.gov/22123639/
3. Mishra, V., Thapa, S., Retherford, R. D., & Dai, X. (2005). Umphumela wezithasiselo zensimbi ngesikhathi sokukhulelwa esisindweni sokuzalwa: ubufakazi obuvela eZimbabwe. Food and nutrition bulletin. Iyatholakala ku-: https://pubmed.ncbi.nlm.nih.gov/16465980/
4. Storr, T., Maher, J., & Swanepoel, E. (2017). Ulwazi lokudla okunempilo ku-inthanethi lwabesifazane abakhulelwe: ukuhlaziywa kokuqukethwe. Maternal & child nutrition. Iyatholakala ku-: https://pmc.ncbi.nlm.nih.gov/articles/PMC6865949/
5. Cormick, G., & Belizán, J. M. (2019). Ukudla i-calcium kanye nempilo. Nutrients. Iyatholakala ku-: https://pmc.ncbi.nlm.nih.gov/articles/PMC6683260/
6. Gambioli, R., Forte, G., Buzzaccarini, G., Unfer, V., & Laganà, A. S. (2021). I-Myo-Inositol njengomsekeli obalulekile wokuzala nenkathi yokukhulelwa evamile. Pharmaceuticals (Basel, Switzerland). Iyatholakala ku-: https://pmc.ncbi.nlm.nih.gov/articles/PMC8227031/
7. Scholl, T. O., & Johnson, W. G. (2000). I-folic acid: umthelela emphumeleni wokukhulelwa. The American journal of clinical nutrition. Iyatholakala ku-: https://pubmed.ncbi.nlm.nih.gov/10799405/
8. Hansen, R., Sejer, E. P. F., Holm, C., & Schroll, J. B. (2023). Izithasiselo zensimbi kwabesifazane abakhulelwe abanamazinga ensimbi ajwayelekile: Uhlelo lokubuyekeza oluhlelekile kanye ne-meta-analysis. Acta obstetricia et gynecologica Scandinavica. Iyatholakala ku-: https://pubmed.ncbi.nlm.nih.gov/37403900/
9. Fitz, V., Graca, S., Mahalingaiah, S., Liu, J., Lai, L., Butt, A., Armour, M., Rao, V., Naidoo, D., Maunder, A., Yang, G., Vaddiparthi, V., Witchel, S. F., Pena, A., Spritzer, P. M., Li, R., Tay, C., Mousa, A., Teede, H., & Ee, C. (2024). I-Inositol ye-Polycystic Ovary Syndrome: Uhlelo lokubuyekeza oluhlelekile kanye ne-meta-analysis ukuze kwaziswe ukubuyekezwa kuka-2023 kwe-International Evidence-based PCOS Guidelines. The Journal of clinical endocrinology and metabolism. Iyatholakala ku-: https://pubmed.ncbi.nlm.nih.gov/38163998/