Izidingo ze-Vitamin A ngesikhathi sokukhulelwa: Imithombo Nezeluleko Zokuphepha

Ukudla okunempilo okunamavithamini abalulekile kubalulekile ukuze umzimba ukwazi ukwenza imisebenzi eminingi ebalulekile ngempumelelo. Isidingo sokudla okunempilo namavithamini siyakhula kakhulu lapho owesifazane ekhulelwa ngenxa yezinguquko ezisheshayo ezenzeka emzimbeni ngesikhathi sokukhulelwa [1].

I-vitamin A ingenye yamavithamini abalulekile asekelayo ukukhulelwa okunempilo ngezindlela eziningi [2]. Lokhu kwanda kokusetshenziswa kwaleli vithamini emzimbeni kusho ukuthi udinga ivithamini A eningi ngesikhathi sokukhulelwa kunejwayelekile. Kodwa kudingeka kube ngakanani? Futhi ungayithola kuphi i-vitamin A?

Kulesi sihloko, sizohlola indima ye-vitamin A ekukhulelweni, indlela ukushoda kwayo okungathinta ngayo umama nomntwana, nokuthi yimaphi imithombo evame ukutholakala yokuthola i-vitamin A.

Yini i-vitamin A?

I-vitamin A iyivithamini encibilikayo emafutheni, okusho ukuthi umzimba wakho uyamunca le vithamini kanye namafutha. Kunezinhlobo ezimbili eziyinhloko ze-vitamin A:

1. I-Vitamin A Eseyakhiwe: I-vitamin A eseyakhiwe ibizwa nangokuthi i-retinol, futhi umzimba wakho uyakwazi ukuyisebenzisa ngokuqondile emisebenzini esemqoka yomzimba efana nokubona, uhlelo lokuzivikela emzimbeni, ukuzala, kanye nokukhula nokuthuthuka [2]. Lolu hlobo lwe-vitamin A luvame ukutholakala ekudleni okusekelwe ezilwaneni njengamafutha esibindi, amaqanda, nemikhiqizo yobisi.
2. I-Provitamin A: I-Provitamin A, ebizwa nangokuthi ama-carotenoids, ayisetshenziswa ngokuqondile umzimba. Uma udla ukudla okuqukethe i-Provitamin A carotenoid njengamakherothi, amabhantshi aphuzi, nesipinashi, umzimba wakho uguqula lolu hlobo lwe-vitamin A lube uhlobo lwe-retinol emathunjini [3]. Ngemva kwalokhu kuguqulwa, le vithamini ingasetshenziswa ezindimeni ezibalulekile ezifana nokusebenza kahle kohlelo lokuzivikela emzimbeni, ukukhula okunempilo, nokuthuthuka komzimba.

Kungani i-Vitamin A Ibalulekile Ngesikhathi Sokukhulelwa?

Ngaphezu kokwanda kosayizi wesibeletho, ukukhulelwa kuletha izinguquko eziningi emzimbeni womfazi ukweseka umntwana okhulayo. Ukuqonda i-vitamin A nokukhulelwa kubaluleke kakhulu ngoba umzimba womama okhulelwe udinga i-vitamin A ngezindima ezilandelayo:

1. Ukuthuthukiswa Kwezitho Zomntwana Esezibelethweni

Indima yokuqala ebalulekile ye-vitamin A ngesikhathi sokukhulelwa wukuthuthukiswa kwezitho zomntwana. Izifundo zibonisa ukuthi i-vitamin A isiza ekwakhekeni kwenhliziyo, eqala ukumpompa igazi zisasekuqaleni kokukhulelwa [4].

Amaphaphu nezinso nawo adinga i-vitamin A ukuze akhule futhi asebenze kahle. Ngaphezu kwalokho, i-vitamin A isiza ekuthuthukisweni kwamathambo aqinile futhi inikele ekwakhekeni kwamehlo anempilo [2].

2. Ukusekela umsebenzi wohlelo lokuzivikela emzimbeni

Uhlelo lokuzivikela emzimbeni oluqinile lubalulekile kumama nasengane ngesikhathi sokukhulelwa. I-vitamin A inikela ekuqiniseni uhlelo lokuzivikela emzimbeni ngokusekela ukukhiqizwa kwamangqamuzana amhlophe egazi [5].

Lokhu kusekelwa kohlelo lokuzivikela emzimbeni kusiza ukulwa nokutheleleka futhi kuvikele ingane kumagciwane ayingozi. Ngokufanayo, uhlelo lokuzivikela emzimbeni olusebenza kahle kumama lwehlisa amathuba okutheleleka okungaholela ezinkingeni zokukhulelwa.

3. Ukubona nempilo yamehlo

I-vitamin A ibalulekile ekuthuthukisweni kahle kombono wengane. Isiza ekwakhekeni kwe-retina, edingekayo ekuthatheni ukukhanya nokukuguqula kube isithombe ebuchosheni [6].

Le vitamin iphinde inikele ekukhuleni ngendlela efanele kwezinye izingxenye zamehlo, iqinisekisa ukubona okusobala nokugxilile. Kumama, i-vitamin A isiza ukugcina ukubona kahle ngesikhathi sokukhulelwa futhi yehlisa ingozi yokumpumputheka ebusuku, okuyinkinga evamile ngesikhathi sokukhulelwa ebangelwa ukushoda kwe-vitamin A.

4. Ukugcina impilo kamama

I-vitamin A yaziwa ngamandla ayo okulungisa izicubu ezilimele nokusheshisa ukubuyiselwa esimeni. Leli khono le-vitamin A lingasiza kakhulu umama oselulama ngemuva kokubeletha. Iphinde isekele impilo yesikhumba ngokugcina ukugobeka kwaso nokukhuthaza ukuphola, okungasiza ikakhulukazi njengoba isikhumba sinwebeka ngesikhathi sokukhulelwa.

Kudinga malini i-vitamin A ngesikhathi sokukhulelwa?

Omama abalindele ukubeletha bavame ukudideka ngenani le-vitamin A elidingekayo ngesikhathi sokukhulelwa. Isilinganiso sokudla esinconyiwe (RDA) sabesifazane abadala singu-700 mcg [7]. Izifundo zibonisa ukuthi ukukhulelwa kubangela ukwanda ngo-10 kuya ku-30% ekusetshenzisweni kwe-vitamin A ngesikhathi sokukhulelwa [6]. Ngokuncika eminyakeni yakho uma ukhulelwe, nazi izilinganiso ezinconyiwe ze-vitamin A:

• Uma ukhulelwe uneminyaka engu-19 kuya kwengu-50: 770 mikrogramu (mcg) ngosuku
• Uma ukhulelwe uneminyaka eyi-18 noma ngaphansi: 750 mcg ngosuku

Ngemva kokukhulelwa, ngesikhathi sokuncelisa, isidingo sikhula kakhulu, futhi abanye abesifazane bangadinga kuze kufike ku-1300 mcg ngosuku [7]. Lezi zilinganiso zihlanganisa kokubili i-vitamin A eselungile evela emithonjeni yezilwane kanye ne-provitamin A evela emithonjeni yezitshalo.

Izimpawu zokushoda kwe-vitamin A ngesikhathi sokukhulelwa

Abesifazane abakhulelwe abanokushoda kwe-vitamin A bangase babe nakho okulandelayo:

• Isikhumba esomayo
• Izinwele noma izinzipho ezibuthaka eziphukayo kalula
• Ukutheleleka okuvame ukwenzeka
• Ubunzima ukubona ekukhanyeni okuncane (ubumpumputhe basebusuku)
• Ukudinwa noma ubuthakathaka

Uma uqaphela lezi zimpawu, xhumana nochwepheshe bezempilo ukuze uthole izeluleko ngokulungisa ukudla kwakho kanye nezincomo mayelana ne-vitamin A kumavithamini okukhulelwa.

Okuvamile Imithombo Ye-vitamin A

Ungathola i-vitamin A emithonjeni evela kokubili ezilwaneni nasezitshalweni.

1. Imithombo Evela Ezilwaneni

Njengoba kuxoxwe ngaphambili, kunezinhlobo ezimbili ezivamile ze-vitamin A: i-retinol nama-carotenoid. I-retinol wuhlobo lwe-vitamin A umzimba wakho ongayisebenzisa ngqo, futhi ungayithola kuphela ekudleni okuvela ezilwaneni. Eminye imithombo evamile ye-vitamin A retinol ihlanganisa:

• Isibindi
• Amaqanda
• Ubisi
• Ushizi
• Ibhotela
• Inhlanzi (isb. i-salmon, i-mackerel)
• Uwoyela wesibindi se-cod

Khumbula ukuthi isibindi sinothile kakhulu nge-vitamin A retinol, kanti ukweqisa i-vitamin A akulungile empilweni. Ukuyisebenzisa ngokweqile kungaba yingozi, ikakhulukazi ngesikhathi sokukhulelwa, ngakho kubalulekile ukudla lokhu kudla ngokulinganisela [8].

2. Imithombo Evela Ezitshalweni

Ukudla okuvela ezitshalweni kuqukethe ama-provitamin A carotenoids (i-beta-carotene). Umzimba wakho uguqula lolu hlobo lwe-vitamin lube i-retinol emathunjini ngokuya ngezidingo [3]. Ezinye izibonelo ezivamile zemithombo yama-carotenoid e-vitamin A zifaka:

• Amakherothi
• Amazambane amnandi
• Isipinashi
• Ikheyl (kale)
• Amango
• Ama-apricot
• Upelepele (bell peppers)

Ngaphezu kwemithombo yezilwane nezitshalweni, ungathola futhi izithasiselo ze-vitamin A zokukhulelwa ngemva kokubonisana nodokotela wakho. Izithasiselo zokukhulelwa akuphe ezinye izinto ezibalulekile eziningi zokukhulelwa ngaphezu kwe-vitamin A.

Izingozi Zokushoda Kwe-vitamin A Ngesikhathi Sokukhulelwa

Ukushoda kwe-vitamin A kungathinta imisebenzi eminingi ebalulekile emzimbeni, kodwa kuba nzima kakhulu uma kwenzeka ngesikhathi sokukhulelwa. Nansi eminye imiphumela ejwayelekile ehlotshaniswa nokushoda kwe-vitamin A ngesikhathi sokukhulelwa:

• Ukuthuthuka Kombungu Okuphazamisekile: Njengoba i-vitamin A ibalulekile ekuthuthukisweni kwezitho zomntwana, ukushoda kwayo kungaholela ekungathuthuki kahle kwezitho ezisemqoka kumntwana, njengezinhliziyo, amaphaphu nezinso [2]. Ukushoda kungaphinde kuthinte ukukhula nokuthuthuka kohlelo lwezinzwa, kukhulise ingozi yokuba nengane ezalwa nokungajwayelekile kwezitho [2].
• Uhlelo Lokuzivikela Emzimbeni Olubuthakathaka: I-vitamin A inendima enkulu ekusebenzeni kohlelo lokuzivikela emzimbeni ngesikhathi sokukhulelwa, futhi ukushoda kwayo kungaholela ekubuthakathakeni kohlelo lokuzivikela emzimbeni kukamama nasengane. Lokhu kusho ukuthi bazothambekele kakhulu ekuthelelekeni nasekuguleni ngezikhathi zokukhulelwa, okwandisa ingozi yezinkinga ezibucayi.

Ingabe Ungayithola I-vitamin A Eningi Kakhulu?

Ngokungafani namavithamini ancibilika emanzini, ukweqisa amavithamini ancibilika kukawoyela kunethuba elikhulu lokudala ubuthi nokulimaza umzimba. Njengoba i-vitamin A iyivithamini encibilika kukawoyela, ukweqisa yona kungaba yingozi enkulu, ikakhulukazi ngesikhathi sokukhulelwa [8]. Ukudla ngokweqile i-vitamin A eselungile noma i-retinol kungaholela kulezi zinkinga ezilandelayo ngesikhathi sokukhulelwa:

• Izinkinga zokuzalwa ezingajwayelekile
• Ukuwa kwezinwele
• Umonakalo wesibindi
• Isiyezi nesicanucanu

Ukuze ugweme lezi zingozi, abesifazane abakhulelwe kufanele bagweme ama-supplement e-vitamin A anomthamo ophezulu. Kulingana ngokubaluleka nokulinganisa inani lesibindi noma imikhiqizo eyenziwe ngesibindi ngoba isibindi sinothile kakhulu nge-vitamin A.

Imihlahlandlela Yokufaka I-vitamin A Ngokuphephile Ekudleni Kwakho

Kubalulekile ukufaka i-vitamin A ekudleni kwakho ngesikhathi sokukhulelwa, kodwa kufanele kwenziwe ngokucophelela. Nansi eminye imihlahlandlela ephumelelayo engakusiza ugweme kokubili ukushoda kanye nobuthi baleli vithamini:

1. Gxila Ekudleni Okulinganiselayo: Esikhundleni sokukhetha kuphela imithombo egxile kakhulu ye-vitamin A efana nesibindi, kufanele ufake inhlanganisela yokudla okuvela ezifuyweni kanye nokudla okuvela ezitshalweni. Lokhu kuqinisekisa ukuthi uthola inani elinempilo le-vitamin A ngaphandle kwengozi yobuthi.
2. Khetha Imithombo ye-Beta-Carotene: Ama-carotenoids noma ama-beta-carotene atholakala kuphela emithonjeni yokudla evela ezitshalweni futhi ayisinqumo esingcono sokuthola i-vitamin A. Isizathu ukuthi ingozi yobuthi incane ngoba umzimba wakho uguqula ama-carotenoids abe yi-vitamin A esebenzayo kuphela uma uyidinga. Kulabo abafuna ukuqinisekisa ukukhulelwa okunempilo kakhulu, ukuqonda indima ye-vitamin D nokukhulelwa kungasiza kakhulu ekusekeleni impilo kamama nengane esezalwa kuso sonke lesi sikhathi esibucayi.
3. Gwema Ama-supplement Anomthamo Ophezulu: Khuluma nodokotela wakho noma umhlinzeki wakho wezempilo ngaphambi kokuba uthathe noma yimaphi ama-supplement e-vitamin. Futhi, qiniseka ukuthi uthatha inani elinconyiwe kuphela futhi ugweme ukweqisa.
4. Zilolonge Ukuzibamba Ngokudla Isibindi: Isibindi siwumthombo omuhle kakhulu we-vitamin A kulabo abanokushoda kwaso. Nokho, ngenxa yokuthi sinothile kakhulu nge-vitamin A, ukudla kakhulu kungaba yingozi. Kubalulekile ukusidla ngokulinganisela ukuze ugweme ukweqisa.

Okubalulekile

Isikhathi sokukhulelwa yisikhathi lapho umzimba wowesifazane uqala ukusebenzisa amavithamini namaminerali amaningi ukweseka izinguquko ezihambisana nokukhulelwa emzimbeni. I-vitamin A ingenye yale mikhakha edlala indima ebalulekile empilweni yomama nengane ngesikhathi sokukhulelwa.

I-vitamin A ngesikhathi sokukhulelwa isekela ukukhula nokuthuthuka kwezitho zomzimba nezinhlelo zezitho zomntwana osesisu ngesikhathi sokukhulelwa. Ibuye iqinise imisebenzi yokuzivikela komzimba futhi ithuthukise ukubona kukamama nengane.

Ungathola i-vitamin A ekudleni okuvela ezilwaneni njengenyongo namaqanda, nasekukudleni okuvela ezitshalweni njengamarothi nohlaza lwespinashi. Nokho, kubalulekile ukudla inani elifanele nokugwema ukudla ngokweqile ukuze ugweme ubungozi obungase bube khona.

Imibuzo evame ukubuzwa

1. Ngithathe ngephutha i-vitamin A ngesikhathi sokukhulelwa, kufanele ngenzeni?

Uma uthathe ngephutha isithasiselo se-vitamin A ngesikhathi sokukhulelwa, ungakhathazeki. Kuphephile inqobo nje uma inani olichithayo nsuku zonke lingeqi inani elinconyiwe lansuku zonke.

2. Yiziphi izingozi zokushoda kwe-vitamin A enganeni yami?

Ukushoda kungaholela ekungathuthukisweni kahle kwezitho zomzimba, buthakathaka kohlelo lokuzivikela emzimbeni, nasekukhuleni kwengozi yokukhubazeka kokuzalwa. Ukushoda kwe-vitamin A ngesikhathi sokukhulelwa kungalimaza nomama ngokwandisa ingozi yokutheleleka, kubangele isifo sokungaboni ebusuku, futhi kuholele empilweni embi ngokujwayelekile.

Imithombo esetshenzisiwe

1. Soma-Pillay, P., Nelson-Piercy, C., Tolppanen, H., & Mebazaa, A. (2016f). Izinguquko zomzimba ngesikhathi sokukhulelwa. Cardiovascular Journal of South Africa/Cardiovascular Journal of Southern Africa, 27(2), 89–94. https://doi.org/10.5830/cvja-2016-021 
2. Society for Birth Defects Research and Prevention. (n.d.). https://birthdefectsresearch.org/pubs/vitamina.asp 
3. Harrison, E. H. (2011). Izindlela ezibandakanyekayo ekumuncweni kwesisu kwe-vitamin A ekudleni nama-provitamin A carotenoid. Biochimica Et Biophysica Acta (BBA) - Molecular and Cell Biology of Lipids, 1821(1), 70–77. https://doi.org/10.1016/j.bbalip.2011.06.002 
4. Zile, M. H. (2010). I-vitamin A–Ayisiyo eyewakho kuphela: Isidingo sokwakheka kwenhliziyo siqala kusenesikhathi ekukhuleni kwembungu. Nutrients, 2(5), 532–550. https://doi.org/10.3390/nu2050532 
5. I-vitamin A. (2024, November 6). The Nutrition Source. https://nutritionsource.hsph.harvard.edu/vitamin-a/ 
6. Maia, S. B., Souza, A. S. R., De Fátima Costa Caminha, M., Da Silva, S. L., De Sá Barreto Luna Callou Cruz, R., Santos, C. C. D., & Filho, M. B. (2019). I-vitamin A Nokukhulelwa: Uhlaziyo oluchazayo. Nutrients, 11(3), 681. https://doi.org/10.3390/nu11030681 
7. Office of Dietary Supplements - I-vitamin A nama-carotenoid. (n.d.). https://ods.od.nih.gov/factsheets/VitaminA-Consumer/ 
8. Olson, J. M., Ameer, M. A., & Goyal, A. (2023, September 2). Ubuthi be-vitamin A. StatPearls - NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK532916/