Yini i-DHA yangaphambi kokubeletha namathiphu okuthola isengezo se-DHA sangaphambi kokubeletha esihle kakhulu

Ngakho-ke, yini i-prenatal DHA? Ake sikuhlahle. I-prenatal DHA empeleni iwuhlobo olukhethekile lwe-omega 3 fatty acid yangaphambi kokubeletha olubaluleke kakhulu ngesikhathi sokukhulelwa. Isiza ekuthuthukiseni ubuchopho, amehlo, nohlelo lwezinzwa lomntwana. Iphinde ibe mnandi kakhulu empilweni iyonke kamama. Inkinga ukuthi umzimba wakho awukwazi ukwenza i-DHA uwodwa. Yingakho kufanele ivela ekudleni kwakho noma kwizithasiselo.

Manje, iningi labantu alitholi i-DHA eyanele ekudleni kwabo. Itholakala ezinhlanzini ezinonayo, njenge-salmon noma ama-sardines, kodwa udla lezo zinhlanzi kaningi kangakanani? Akuvami kakhulu, akunjalo? Yingakho i-DHA yangaphambi kokubeletha iyinto okufanele ube nayo kwabesifazane abaningi ngesikhathi bekhulelwe. Futhi akugcini kwabafazi kuphela! Abesilisa abazama ukukhulelisa bangazuza kuyo nabo ngoba ilungele impilo yesidoda [1]. Ukuthatha i-DHA akukhona nje ngomntwana, kumayelana nokusiza umzimba wakho ube nempilo engcono ngangokunokwenzeka kulesi sikhathi esimangalisayo, kodwa kwesinye isikhathi esicindezelayo.

Kungani i-DHA ibaluleke kangaka ngesikhathi sokukhulelwa?

Manje, ake sixoxe ukuthi kungani i-DHA ngesikhathi sokukhulelwa ibalulekile kangaka. Okokuqala, i-DHA ifana nokudla kobuchopho bengane yakho. Isiza ubuchopho babo bukhule futhi ithuthukise ukubona kwabo. Kodwa akupheli lapho. I-DHA ibalulekile futhi ohlelweni lwabo lwezinzwa, olulawula konke kusukela ekunyakazeni kuya emisebenzini eyisisekelo njengokuphefumula. Uma ukhulelwe, ingane yakho ithola i-DHA ngokuqondile kuwena, nge-placenta. Uma ungadli i-DHA eyanele, izinqolobane zakho zomzimba ziphelelwa masinyane. Futhi ngikutshele, lokho akuluhle kini nobabili.

Ngaphezu kwalokho, i-DHA ayisizi usana kuphela. Ingakwazi ukusiza omama. Kuboniswe ukuthi ithuthukisa isimo sengqondo ngesikhathi sokukhulelwa futhi yehlise amathuba okucindezeleka kwangemva kokubeletha. Ingabuye isize ukugcina ukuvuvukala kulawulwa futhi isekele amasosha omzimba akho, asebenza ngokweqile ngesikhathi ukhulelwe. Ukuhlanganisa i-DHA kumavithamini angaphambi kokubeletha kungaletha umehluko omkhulu ekuzizweni kwakho ngokomzimba nangokwengqondo.

Futhi nansi into ethokozisayo—i-DHA ingakwazi ngempela ukuthuthukisa ukuzala. Kwabesifazane, isiza ukulawula amahomoni nokuthuthukisa ikhwalithi yamaqanda. Kwabesilisa, yandisa ukunyakaza kwesidoda [2]. Uma uzama ukukhulelwa, lokhu nakanjani okuthile okufanele ukucabangele. Ukwengeza i-DHA emavithamini angaphambi kokubeletha ohlelweni lwakho kungasekela wena neqabane lakho.

Ingabe udinga i-DHA emavithamini wakho angaphambi kokubeletha?

Impendulo ingu-100% yebo. Udinga ngempela amavithamini e-DHA pregnancy uma ulindele ingane. Iningi lamavithamini e-prenatal manje selifaka i-DHA ngoba iwumthombo obalulekile wokudla kokubili kumama nasesaneni. Uma i-prenatal yakho ingenayo, ungase ucabange futhi noma wengeze isengezo se-DHA.

Nasi isizathu: ngesikhathi sokukhulelwa, ochwepheshe batusa ukuthatha okungenani u-200 mg we-DHA nsuku zonke. Leyo yinani eliphansi kakhulu. Ezinye izifazane zingadinga okungaphezulu, ikakhulukazi uma zingatholi nhlobo i-DHA emithonjeni yokudla efana nenhlanzi noma ukudla okuqiniswe ngamavithamini [3]. Isengezo se-DHA esingcono kakhulu ngesikhathi sokukhulelwa sizokuqinisekisa ukuthi uyayihlangabezana nale mfuneko ngaphandle kokuzicindezela ngayo.

Esinye isizathu sokuthi kungani i-DHA iyinto okumele ibe khona kumavithamini e-prenatal ukuthi kunzima ukuthola okwanele ekudleni kuphela. Iningi lethu alidli inhlanzi enamafutha kakhulu. Futhi noma uyenayo, usamele ukhathazeke ngezinga lomthofu wosawoti, elingaphephile kwabakhulelwe. Ukuthatha isengezo se-DHA ngesikhathi sokukhulelwa kwenza izinto zibe lula nje.

Indlela Yokukhetha Isengezo se-Prenatal DHA Esingcono Kakhulu

Ukukhetha isengezo se-prenatal DHA esingcono kakhulu kungazwakala kukhathaza ngoba kukhona izinketho eziningi. Kodwa ungakhathazeki, kulula kunokubonakala uma wazi ukuthi okufanele ukubheke. Okokuqala, hlola njalo ukuthi isengezo sihlolwe yini yinhlangano ezimele (third-party tested). Lokhu kuqinisekisa ukuthi asinamabuthi ayingozi njengomthofu wosawoti (mercury), i-lead, noma amanye amaminerali asindayo. Awufuni ukuthatha into engase ikulimaze kunokukusiza.

Uma uyivegan noma unesifo sokungezwani nenhlanzi, ungakhetha isengezo se-DHA esenziwe ngama-algae. Lezi zisebenza kahle njengalezo ezisuselwa enhlanzini futhi azilethi ubungozi bezinto okubangela ukungezwani noma ukungcola. Izithasiselo eziningi zekhwalithi ephezulu zihlanganisa i-DHA namanye amavithamini njenge-vitamin D, i-folic acid, nensimbi. Lezi zixube ziletha nezinzuzo eziningi kakhulu futhi zenza kube lula ukuhlangabezana nazo zonke izidingo zakho zokondleka ngesikhathi sokukhulelwa.

Ezinye izithako zempilo zifaka ngisho ne-CoQ10, okuyi-antioxidant evikela amaqanda nesidoda ekulimaleni. Uma uzama ukukhulelwa, lokhu kungashintsha kakhulu indlela izinto ezihamba ngayo [4]. Ukuthatha isengezo esihlanganisa i-DHA prenatal namavithamini asekelayo okuzala kungathuthukisa amathuba akho okukhulelwa nokuhlala unempilo phakathi nokukhulelwa.

Kulabo abafuna indlela ehlanzeke kakhulu, yemvelo yokondleka ngesikhathi sokukhulelwa, ukukhetha i-i-organic prenatal ene-DHA kungakunikeza amavithamini abalulekile kuyilapho kugwenywa izithasiselo zokwenziwa nezinto zokugcwalisa ezingadingekile.

I-DHA nentuthuko yengane

Ake sixoxe ngokuthi i-DHA isekela kanjani ukukhula kwengane yakho. Akubalulekile nje—kubalulekile kakhulu. Ngesikhathi sokukhulelwa, ubuchopho bengane yakho bukhula ngesivinini esimangalisayo. I-DHA isiza ukwakha isakhiwo sobuchopho futhi iqinise ukuxhumana kwezinzwa, okubalulekile ekufundeni nasekukwazini ukukhumbula. Iphinde idlale indima ekuthuthukiseni i-retina, okusho ukubona kangcono kwengane yakho. Ukufaka ama-prenatal kanye ne-DHA emkhubeni wakho wansuku zonke kungenye yezinto ezingcono kakhulu ongazenzela impilo yabo yesikhathi eside.

I-DHA ayiyeki ukusiza ingane yakho uma isizelwe. Ucwaningo lukhombisa ukuthi izingane abazali bazo abathathe i-DHA eyanele ngesikhathi sokukhulelwa zivame ukuthola amamaki aphezulu ezivivinyweni zokuqonda nezokuxazulula izinkinga kamuva empilweni. Ziphinde zibe nengozi ephansi yokuba nezinkinga zokulawula imizwa. Ngamafuphi, i-DHA inika izingane zakho ukuqala kahle empilweni.

Kubomama, ukuthatha i-DHA Omega 3 kwehlisa ingozi yezinkinga ezifana nokubeletha ngaphambi kwesikhathi [5]. Iphinde isekele nenhliziyo namasosha omzimba futhi isize umzimba wakho ukubhekana nezidingo zomzimba zokukhulelwa.

Ngenkathi i-DHA idlala indima ebalulekile ekuthuthukisweni kobuchopho namehlo, ukufaka ama-prenatal vitamins ane-choline kungasiza kakhulu ekwakhekeni kwe-neural tube nasekusekeleni ukusebenza kobuchopho ngokujwayelekile kwengane yakho.

Indlela Yokuthola i-DHA Ekudleni Kwakho

Uma uzibuza ukuthi ungayithola kanjani i-DHA eningi, kukhona ezinye izinketho. Okucacile kakhulu ukudla izinhlanzi ezinamafutha ezifana ne-salmon, ama-sardines, noma i-mackerel. Kodwa nansi inkinga—akuzona zonke izinhlanzi eziphephile ngesikhathi sokukhulelwa ngenxa ye-mercury. Hlala ezinhlanzini ezinama-mercury aphansi ezifana ne-salmon futhi ugweme lezo ezinama-mercury aphezulu njenge-swordfish noma i-king mackerel.

Uma ungayithandi inhlanzi, ungakhathazeki. Kukho ezinye izindlela zokufaka i-DHA kuma-prenatal vitamins ekudleni kwakho. Imikhiqizo eminingi yokudla manje ifakwe i-DHA, njengobisi oluthile, amaqanda, ne-yogurt. Bese kuba nezithasiselo. Izithasiselo ze-DHA ezenziwe ngama-algae zingukhetho oluhle uma ufuna okusemqondweni wemifino. Ziphephile, ziyasebenza, futhi azinazo izinto ezingcolisayo.

Kwizithandani ezizama ukuncelisa, ukwengeza isithasiselo se-DHA ngesikhathi sokukhulelwa ohlelweni olufaka nezinye izinto zokondla ezikhuthaza ukuzala kungasiza kakhulu. I-CoQ10, i-myo-inositol, kanye ne-zinc kusebenza kahle kanye ne-DHA ukusekela impilo yokuzala nokwandisa amathuba okukhulelwa [6].

Kuthiwani nge-Nordic Prenatal DHA?

Kungenzeka ukuthi uke wezwa nge-Nordic prenatal DHA noma imikhiqizo efanayo. Le mikhiqizo ngokuvamile iyizithasiselo ze-DHA ezenziwe ngama-algae eziklanyelwe ngokukhethekile abesifazane abakhulelwe. Zinhle ngoba zihlanzekile, ziyagcinakala, futhi azihambisani nengozi yama-mercury noma ezinye izinto ezingcolisayo.

Uma ungomunye wabantu abanemikhawulo yokudla noma abanezifo zokungezwani nezinto ezithile zasolwandle, i-DHA evela eNordic noma ku-algae iyona ndlela engcono kakhulu. Lezi zithasiselo futhi ziyisinqumo esihle kubantu abalandela indlela yokuphila yokungadli inyama noma i-vegan [7]. Ngokufaka i-DHA prenatal emkhubeni wakho wansuku zonke, uqinisekisa ukuthi wena nengane yakho nithola amamanyolo enidingayo ngaphandle kokwenza noma yiziphi izivumelwano.

I-DHA Nempilo Yengqondo Ngesikhathi Sokukhulelwa

Ukukhulelwa uhambo oluhle kakhulu, kodwa uma sikhuluma iqiniso—kungase kube nezingcindezi. Phakathi kokushintsha kwamahomoni nezidingo zomzimba, kulula ukuzizwa udidekile. Lapho khona kuyangena i-DHA. Izifundo zibonisile ukuthi ukukhulelwa nokuthatha izithasiselo ze-DHA kungasiza ukunciphisa ingozi yokucindezeleka ngemva kokubeletha.

I-DHA isekela impilo yobuchopho kumama kanye nasemntwaneni. Isiza ukulawula ama-neurotransmitter anjenge-serotonin, adlala indima enkulu esimweni sengqondo nasekuzinzileleni ngokomzwelo. Ukuthatha i-DHA akukhulumi nje ngempilo yomzimba; kumayelana nokuzizwa uphila kahle engqondweni nasemzwelweni [8].

Ukuqinisekisa Ukuphepha Ngezithasiselo ze-DHA

Ukuphepha kubaluleke kakhulu uma kukhulunywa ngezithasiselo. Hhayi yonke imikhiqizo eyenziwa ifane, ngakho kudingeka uqaphele. Khetha njalo izithasiselo ezihlolwe ngobumsulwa nekhwalithi. Lokhu kubaluleke kakhulu kumikhiqizo ye-DHA esuselwe ezinhlantsheni, njengoba kwesinye isikhathi ingase iqukathe i-mercury noma ezinye izinto eziyingozi ezingcolisayo.

Uma ukhathazekile ngokuphepha, izithasiselo ezisuselwe ku-algae ziyindlela enhle. Zihlanzekile, ziyagcina imvelo, futhi zisebenza kahle njengezinketho ezisuselwe ezinhlantsheni. Ukuhlanganisa i-prenatal enama-DHA kuqinisekisa ukuthi uthola zonke izinzuzo ngaphandle kwanoma yimiphi imiphumela emibi.

Futhi-ke, hlala ukhuluma nodokotela wakho ngaphambi kokuqala noma yisiphi isithasiselo esisha, okuhlanganisa i-prenetal DHA. Bangakusiza uthole ukuthi yini engcono ezidingweni zakho ezithile [9].

Okubalulekile Ekugcineni

Ngakho-ke, kuyini i-prenatal DHA futhi kungani ibalulekile? Iwumanyolo obalulekile osekele ukuzala, ukukhulelwa, nokuthuthuka okunempilo kwengane yakho. Ukufaka i-DHA kumavithamini abakhulelwe noma ukuthatha isithasiselo se-DHA sekhwalithi ephezulu ngesikhathi sokukhulelwa kuqinisekisa ukuthi unika ingane yakho ukuqala okuhle empilweni. Noma uthola i-DHA ekudleni, ezithasiselweni ezisuselwe ku-algae, noma ku-fish oil, okubalulekile ukuqinisekisa ukuthi uthola okwanele. Hlala uxhumana nodokotela wakho ukuze uthole isithasiselo se-DHA esifanele wena bese uqala ukuthatha izinyathelo zokukhulelwa okunempilo namuhla.

Imibuzo Evame Ukubuzwa

Yini i-DHA kumavithamini abakhulelwe?

I-omega-3 fatty acid esiza ekuthuthukisweni kobuchopho, amehlo, kanye nohlelo lwezinzwa lomntwana.

I-DHA prenatal supplement isetshenziselwa ini?

Isetshenziselwa ukusekela impilo kanina nengane esesiswini ngesikhathi sokukhulelwa.

Ngingathatha i-DHA uma ngingakhulelwe?

Yebo, i-DHA ilungele ukuzala nempilo yonke, ngakho iyasiza ngisho nangaphambi kokukhulelwa.

Kufanele ngithathe i-DHA engakanani ngesikhathi sokukhulelwa?

Ochwepheshe batusa okungenani u-200 mg ngosuku, nakuba ezinye izifazane zingase zidinge okwengeziwe kuye ngokudla kwazo.

Ngingayithola i-DHA ekudleni esikhundleni sokusebenzisa okungeza ekudleni?

Yebo, ungakwazi, kodwa okungeza kudla kuyindlela elula yokuqinisekisa ukuthi uthola okwanele, ikakhulukazi uma ungadli inhlanzi kakhulu.

Izikhombo

1. Lopez-Huertas E. (2012). Umphumela we-EPA ne-DHA ezigulini zesifo se-metabolic: ukubuyekezwa okuhlelekile kwezifundo ezilawulwa ngenhlanhla. The British journal of nutrition. Kutholakala ku: https://pubmed.ncbi.nlm.nih.gov/22591892/
2. Lukiw, W. J., & Bazan, N. G. (2008). I-docosahexaenoic acid nobuchopho obugugayo. The Journal of nutrition. Kutholakala ku: https://pmc.ncbi.nlm.nih.gov/articles/PMC2666388/
3. Uauy, R., & Dangour, A. D. (2009). Izidingo nezinyathelo ezinconyiwe zamafutha namafutha e-fatty ezinganeni ezineminyaka engu-0-2 kanye nezingane ezineminyaka engu-2-18. Annals of nutrition & metabolism. Kutholakala ku: https://pubmed.ncbi.nlm.nih.gov/19752537/
4. Makrides, M., Gibson, R. A., McPhee, A. J., Yelland, L., Quinlivan, J., Ryan, P., & DOMInO Investigative Team (2010). Umphumela wokuthuthukiswa kwe-DHA ngesikhathi sokukhulelwa ekudangaleni kukamama nasekuthuthukisweni kobuchopho ezinganeni ezisencane: ucwaningo olwahlukaniswa ngenhlanhla nolawulwayo. Kutholakala ku: https://pubmed.ncbi.nlm.nih.gov/20959577/
5. Mozurkewich, E. L., Clinton, C. M., Chilimigras, J. L., Hamilton, S. E., Allbaugh, L. J., Berman, D. R., Marcus, S. M., Romero, V. C., Treadwell, M. C., Keeton, K. L., Vahratian, A. M., Schrader, R. M., Ren, J., & Djuric, Z. (2013). Ucwaningo i-The Mothers, Omega-3, and Mental Health Study: ucwaningo oluyimpumputhe kabili, olwahlukaniswa ngenhlanhla nolawulwayo. American journal of obstetrics and gynecology. Kutholakala ku: https://pubmed.ncbi.nlm.nih.gov/23531328/
6. Nestler, J. E., Jakubowicz, D. J., Reamer, P., Gunn, R. D., & Allan, G. (1999). Imiphumela ekuvuthweni kwamaqanda nasekusebenzeni komzimba kwe-D-chiro-inositol esitheni sama-ovary anama-cyst amaningi. The New England journal of medicine. Kutholakala ku: https://pubmed.ncbi.nlm.nih.gov/10219066/
7. Whelan, J., & Rust, C. (2006). Imithombo yokudla emisha yamafutha e-fatty e-n-3. Annual review of nutrition. Kutholakala ku: https://pubmed.ncbi.nlm.nih.gov/16848701/
8. Hibbeln J. R. (2002). Ukusetshenziswa kokudla kwasezulwini, okuqukethwe yi-DHA ebisini lomama nokuvama kokudangala ngemuva kokubeletha: ukuhlaziywa kwezwe ngezizwe, kwezemvelo. Journal of affective disorders. Kutholakala ku: https://pubmed.ncbi.nlm.nih.gov/12103448/
9. Simopoulos A. P. (2002). Ukubaluleka kwesilinganiso samafutha abalulekile e-omega-6/omega-3. Biomedicine & pharmacotherapy = Biomedecine & pharmacotherapie. Kutholakala ku: https://pubmed.ncbi.nlm.nih.gov/12442909/