Amavithamini Angcono Kakhulu Amandla Ngesikhathi Sokukhulelwa Nalawo Okumele Ugweme

Ukukhulelwa kuhle, yebo, kodwa asikho isidingo sokukuthambisa—kuyakukhathaza. Phakathi kwezinguquko zama-hormone, ubusuku ongenalo ubuthongo, nomzamo omkhulu womzimba wokukhulisa umuntu omncane, ungase uzizwe sengathi uphela amandla. Ukuthola ama-vitamin alungile wamandla ngesikhathi sokukhulelwa kungashintsha kakhulu impilo yakho. Akukhona nje ukukhala ngokuhlala uvukile; kumayelana nokuzizwa kahle, ukuba nempilo, nokunikeza ingane yakho ukuqala okuyingcono ekuphileni.

Kodwa akuwona wonke ama-vitamin nama-supplement alungele ukukhulelwa. Amanye angaba yingozi ngempela, kanti amanye angaba insindiso. Kuyadida, ngiyayiqonda, kodwa sizohamba ndawonye kukho. Lesi sihloko sizokwephula sibe izingxenye: ama-vitamin ahamba phambili okwandisa amandla, lawo okufanele uwagweme, nalawo ingane yakho ewadinga ngempela ukuze ichume.

Kungani Abesifazane Abakhulelwe Bezizwa Bekhathele Kakhulu?

Awucatshanga izinto—ukukhulelwa kungakukhipha amandla ngokushesha kunanoma yini enye. Okuningi kwalokhu kubangelwa ama-hormone, ikakhulukazi i-progesterone. Lo hormone ubalulekile ekugcineni ukukhulelwa kuqhubeka, kodwa futhi ungakushiya uzizwa unjengomacele. Faka nalokho ukuthi umzimba wakho usebenza kakhulu ukwenza igazi elengeziwe, kwakhe i-placenta, akhuliswe ingane, yebo, uzozwakala ukhathele kakhulu [1].

Ukukhathala kuvame ukuhlasela kakhulu ngesikhathi se-trimester yokuqala (ngenxa yama-hormone) bese futhi kuqine ku-trimester yesithathu, lapho ukunikwa wonke lowo mthwalo owengeziwe kwenza konke kube nzima kakhulu. Kodwa ungakhathazeki—kunendlela zokuzivikela, futhi ama-vitamin wamandla ngesikhathi ukhulelwe angadlala indima enkulu. Ukuthola imithombo ethembekile yamandla ngesikhathi sokukhulelwa kubalulekile ukuze ukwazi ukubhekana nezidingo zomzimba nezengqondo zokuthwala ingane.

Ongcono Kakhulu Ama-Vitamin Wamandla Ngesikhathi Sokukhulelwa

Ukhiye wokulawula amandla akho ukuthola imisoco efanele. Eminye ingatholakala ekudleni, kanti eminye ivela kuma-supplement. Uma uzibuza ukuthi "ngingathatha ini ukuze ngibe namandla ngesikhathi ngikhulelwe", impendulo iqala ngale mivithamini ebalulekile:

Insimbi

Insimbi iyinjinja yamandla uma kukhulunywa ngamandla omzimba. Isisiza umzimba wakho ukukhiqiza i-hemoglobin, iprotheni ekumaseli egazi abomvu ethwala umoya-mpilo. Ngesikhathi sokukhulelwa, umthamo wegazi lakho ukhula uze ufike ku-50%, ngakho udinga insimbi eningi kakhulu ukuze ugcine uvumelana nalokho. Uma ungayitholi eyanele, ungase uthole isifo segazi esiphansi (anemia), esibangela ukukhathala okwedlulele [2].

Iningi lama-vitamin zemvelo zokukhulelwa lifaka insimbi, kodwa ungayithola futhi ekudleni njengeph spinach, inyama ebomvu, nelentile. Ukuze kube ngcono kakhulu, hlanganisa insimbi ne-Vitamin C ngesikhathi ukhulelwe ukuze usize umzimba wakho uyimunce kangcono.

Amavithamini B

Umndeni wamavithamini B, okuhlanganisa i-B1, B2, B3, B6 ne-B12, ufana nethimba lamandla lomzimba wakho. Aguqula ukudla kube amandla futhi asize isimiso sakho sezinzwa sisebenze kahle [3].

• IVithamini B6 inganciphisa isicanucanu futhi izinzise isimo sakho sengqondo, okwenza kube lula ukudlula usuku.
• IVithamini B12 ivimba i-anemia futhi igcine amazinga akho wamandla ephakeme.

Ungawathola lawa mavithamini ezigulweni (whole grains), emaqandeni nasemikhiqizo yobisi, kodwa izithasiselo zokukhulelwa ziyindlela ethembekile yokuqinisekisa ukuthi uthola okwanele [4].

IMagnesium

IMagnesium ingesinye salezo ziqhawe ezingagqamile. Isekela ukusebenza kwemisipha, inciphise imivimbo (cramps), futhi isize ukukhiqiza amandla. Uma uzizwa ubuthakathaka, kungenzeka awutholi okwanele. Amandlende, imbewu kanye nemifino eluhlaza okotshani imithombo emihle ye-magnesium, kodwa abesifazane abaningi bathola ukuthi isithasiselo siyabasiza ukuhlangabezana nezidingo zabo ezikhulayo ngesikhathi sokukhulelwa [5].

Ingabe Ungathatha Ama-Multivitamin Ngesikhathi Sokukhulelwa?

Lena yimibuzo evamile: "can I take multivitamins while pregnant" noma "can you take multi vitamins when pregnant"? Yebo, ungakwazi, kodwa akusona noma yisiphi isithasiselo se-multivitamin esizokwana. Ama-multivitamin ajwayelekile angase abe nezingxenye noma imithamo engaphephile ngesikhathi sokukhulelwa. Esikhundleni salokho, kufanele unamathele kumavithamini okukhulelwa, aklanyelwe ukuhlangabezana nezidingo ezithile zabesifazane abakhulelwe.

Lawa mavithamini ngokuvamile aqukethe insimbi, i-folic acid namavithamini B asiza ukuvimbela ukushoda futhi anikeze uhlelo lokukhuthaza amandla ngesikhathi sokukhulelwa. Kodwa ngisho namavithamini okukhulelwa awona imvume yokuzithathela izinto nje—xoxa nodokotela wakho ngaphambi kokuthatha noma yini ukuze uqinisekise ukuthi iphephile kuwe.

Ingabe amavithamini okukhulelwa akunikeza amandla? Impela ayakwazi. Ngokubhekana nokushoda okuvame ukwenzeka njengensimbi (iron) namavithamini B, amavithamini okukhulelwa angasiza ukulwa nokukhathala futhi akugcine uzizwa ulungelelekile [6].

Izithasiselo Ezihamba Phambili Zokuthuthukisa Ubuchopho Bengane

Ngenkathi ugxile emandleni akho, ungakhohlwa izidingo zengane yakho. Izithasiselo ezingcono kakhulu zokuthuthukisa ubuchopho bengane ngesikhathi sokukhulelwa zifaka i-DHA, i-choline, ne-folic acid. Lawa makhambi abalulekile ekuthuthukiseni ukucabanga (cognitive) nasemgudwini wezinzwa.

• I-DHA (Docosahexaenoic Acid): I-fatty acid ye-omega-3 etholakala kuwoyela wezinhlanzi nasezithasiselweni ezenziwe ku-algae, i-DHA isekela ukuthuthuka kobuchopho namehlo [7].
• I-choline: Itholakala emaqandeni nasebhontshini wesoya, lesi sakhamzimba sisiza ukwakha ubuchopho nomgogodla wengane yakho [8].
• Folic Acid: Ibalulekile ekuvimbeleni ukukhubazeka kwe-neural tube, i-folic acid iyinto okumele ube nayo ohlelweni lwakho lwe-vitamin zangaphambi kokubeletha [9].

Ama-Vitamin Okukhulelwa Okufanele Uwagweme

Manje ake sikhulume ngohlangothi oluphambene: ama-vitamin okukhulelwa okufanele uwagweme nokuthi yiziphi ama-vitamin okufanele uwagweme ngesikhathi ukhulelwe. Awona wonke ama-vitamin aphephile uma ulindele, kanti amanye angase abangele umonakalo. Kubalulekile futhi ukuba uqaphele ngama-vitamin athile okufanele uwagweme ngesikhathi ukhulelwe, ngoba ukuthatha izithasiselo ezingalungile kungaholela ezinkingeni kokubili kumama nasengane [10].

Vitamin A (Retinol)

I-Vitamin A eningi kakhulu ngesimo se-retinol ingaholela ekukhubazekeni kokuzalwa. Noma udinga iVitamin A ethile ukuze kube nombono onempilo nomsebenzi omuhle wokuzivikela emzimbeni, kuphephe kakhulu ukuyithola ku-beta-carotene, etholakala ezithelweni nasezitheleni zemifino. Qapha inani olithathayo le-vitamin a pregnant kanye ne-vitamin a while pregnant ukuze ugweme ukudlula emikhawulweni enconyiwe [11].

Izithasiselo Zemifino Ezingalawulwa

Izithako zemifino yokwelapha zingase zihehe, ikakhulukazi uma zithembisa ukukhulula izimpawu zokukhulelwa, kodwa azihlali ziphephile. Eziningi azikafundisiswa ngokwanele ukuze sazi imiphumela yazo ekukhulelweni, kanti ezinye zingaba yingozi. Hlala uxhumana nodokotela wakho ngaphambi kokuthatha noma imiphi imikhiqizo yemifino yokwelapha [12].

Izithasiselo zeTrimester Yesibili

I-trimester yesibili ivame ukuba yisigaba esithokomele—izinga lamandla akho lingathuthuka, futhi isicanucanu sivame ukwehla. Kodwa lokho akusho ukuthi ungaziyeka izithasiselo ezifanele ze-trimester yesibili. Kulesi sigaba, ingane yakho iyakhula ngokushesha, ngakho udinga inqwaba yamanyanisi okudla ukuze ukwazi ukuhambisana nesivinini [13].

• Calcium: Ibalulekile ekwakheni amathambo namazinyo ezingane zakho.
• Magnesium: Isiza ukusebenza kwemisipha nokukhiqizwa kwamandla.
• DHA: Iyaqhubeka nokusekela ukuthuthuka kobuchopho namehlo.

Lezi zithasiselo azisizi ingane yakho kuphela kodwa futhi zenza kube lula kuwe ukuthi uhlale usebenzayo futhi ukhiqiza.

Indlela Yokuthola Amandla Ngesikhathi Ukhulelwe

Ake sikhulume iqiniso—kukhona izinsuku lapho, noma yini oyenzayo, uzizwa uphele amandla. Kodwa uma uzibuza ukuthi "ungawathola kanjani amandla ngesikhathi ukhulelwe", kukhona izinyathelo ongazithatha ukuze wenze isimo sibe ngcono. Izinguquko ezilula endleleni ophila ngayo, njengokudla ukudla okunensimbi eningi nokuhlala unamanzi emzimbeni, zingakhuphula kakhulu amandla ngesikhathi ukhulelwe futhi zithuthukise inhlalakahle yakho iyonke.

Qala ngokudla kwakho. Yidla ukudla okuncane, okuvame ukuhamba, okuhlanganisa amaprotheni angenamafutha amaningi, ama-carbohydrate ayinkimbinkimbi, namafutha anempilo ukuze ushukela egazini uhlale uzinzile. Ungakhohlwa ukuphuza amanzi—amanzi amaningi. Ukushoda kwamanzi emzimbeni kungenza ukukhathala kube kubi kakhulu.

Ukuzivocavoca nakho kungasiza. Kungase kubonakale kungahambisani nesimo uma ukhathele, kodwa umsebenzi olula njengokuhamba noma i-yoga ungakhuphula izinga lamandla akho ngokuthuthukisa ukujikeleza kwegazi.

Uma izinguquko zendlela ophila ngayo zinganele, cabanga ngezithasiselo zokudla eziphephile ngesikhathi sokukhulelwa ezilungisa ukushoda okuvamile njengensimbi noma i-magnesium [14].

Ungathatha Ini Ukuthola Amandla Ngesikhathi Ukhulelwe?

Lapho uzizwa uphansi, ungazibuza, "ngingathatha ini ukuze ngibe namandla ngesikhathi ngikhulelwe"? Indlela engcono kakhulu ukuhlanganisa ukudla okunempilo, ukuzivocavoca njalo, nezithasiselo eziqondiswe kahle. Insimbi, ama-vithamini B, ne-magnesium ezinye zezinto zokudla ezisebenza kahle kakhulu ekukhuphuleni amandla ngokuphepha.

Kodwa nansi into: gwema izixazululo ezisheshayo ezifana nekhofi noma amasnaki anoshukela. Angakunikeza ukuqhuma kwamandla okwesikhashana, kodwa azokushiya uzizwa kabi kakhulu esikhathini eside. Bambelela ekudleni okuphelele, okunothe ngomsoco nasezithasiselweni ozikhethe kahle [15].

Isifinyezo

Ukukhulelwa akuyona into yokudlala—kunzima, futhi kudla amandla omzimba wakho. Kodwa ngezivithamini ezifanele zamandla ngesikhathi sokukhulelwa, ungahlala unempilo futhi uqinile ngenkathi usekela ukukhula kwengane yakho. Kusukela ensimbini nakuma-vithamini B kuya ku-DHA kanye ne-folic acid, kunokuningi okuhlobene nezithasiselo eziphephile okungakugcina uzizwa usezingeni lakho elihle kakhulu.

Ngasikhathi sinye, ukwazi ama-vithamini okukhulelwa okufanele uwagweme nokubambelele kuphela ezithasiselweni eziphephile ngesikhathi sokukhulelwa kubaluleke ngendlela efanayo. Ngaso sonke isikhathi xhumana nomhlinzeki wakho wezempilo ngaphambi kokuthatha noma yini entsha, futhi ugxile ekudleni okulinganiselayo ukuze uhlangabezane nezidingo zakho zokudla okunempilo. Ngokuzikhandla okuncane nokusekelwa okufanele, ukulungele lokhu.

Imibuzo evame ukubuzwa

Ingabe ama-prenatal vitamins akunika amandla?

Yebo, ama-prenatal vitamins aqukethe insimbi nama-vithamini B asiza ukuvimbela ukukhathala futhi agcine izinga lakho lamandla lizinzile.

Kuphephile yini ukuthatha ama-multivitamins ngesikhathi ukhulelwe?

Yebo, kodwa thatha kuphela ama-prenatal vitamins noma ama-multivitamins aklanyelwe ngokukhethekile ukukhulelwa.

Yiziphi ama-vithamini amisa ukukhulelwa?

Imithamo emikhulu yamanye ama-vithamini, njengeVithamini A, ingadala izinkinga. Ngaso sonke isikhathi xhumana nodokotela wakho.

Yiziphi izithasiselo ezihamba phambili ekuthuthukisweni kobuchopho bengane ngesikhathi sokukhulelwa?

I-DHA, i-choline, ne-folic acid kubalulekile ekuthuthukisweni kobuchopho nemithambo yengqondo.

Yiziphi ama-vithamini okufanele ugweme ngesikhathi sokukhulelwa?

Gwema imithamo emikhulu yeVithamini A ngesimo se-retinol nanoma yiziphi izithasiselo zemithi yesintu ezingalawulwanga.

Izinkomba

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