Isikhathi sokuqala ukuthatha amavithamini okukhulelwa ukuze ube nohambo lokukhulelwa olunempilo

Ukuthi Nini Ukuqala Ukuthatha Ama-prenatal kuvame ukuvela ezingxoxweni, ikakhulukazi phakathi kwabantu abathemba ukukhulelwa okuhamba kahle phambili. Abanye bacabanga ukuthi kulungile ukuqala sekudlule isikhathi, kanti abanye baqala kusenesikhathi. Zombili lezi zindlela zingasebenza, kodwa umzimba ungakujabulela ukungezwa kancane ngezondlo ngaphambi kokuba konke kuqale ukuhamba. Kulesi sihloko, sizobheka ukuthi nini sekwephuze kakhulu ukuqala ukuthatha ama-vitamin angaphambi kokukhulelwa, izindlela zokuqonda ukuthi nini ukuqala ama-prenatal ngokwesikhathi sakho esithile, futhi sikhulume nangokuthi nini ukuthatha amaphilisi e-prenatal nsuku zonke ngaphandle kokuzizwa udidekile [1]. Sizophinde sibheke ukuthi izakhi-mzimba ezithile zingasekela kanjani ukuzala kwakho futhi zisize uzizwe ulungele kakhulu.

Kungani Ukulungiselela Kubalulekile

Abanye abantu balinda kuze kube yilapho lolo vivinyo lokukhulelwa seluthi yebo. Abanye baqala izinyanga ezimbalwa ngaphambi kwalokho, mhlawumbe isikhathi eside. Empeleni, umzimba wakho ungazuza ekulondweni kwezakhi-mzimba ukuze ungazitholi usushoda ngokuzumayo ngezinto ezibalulekile ezifana ne-iron noma i-folic acid [2]. Ekuqaleni, umgogodla wengane (i-neural tube) uyaqala ukwakheka, okungase kwenzeke kudala kakhulu ngaphambi kokuba ube nesisu esibonakalayo noma izimpawu ezivamile.

Noma ngabe uvame ukudla ukudla okunempilo okulinganiselayo, kujwayelekile kakhulu ukuba kukhona okushodayo. Kungaba yi-magnesium. Kungaba yi-iron. Impilo imatasa, ngakho ubani ongakwazi ukulandelela konke? Yingakho ukuqalisa kusenesikhathi nge-prenatal yekhwalithi kungasiza ukugcwalisa lezo zikhala ezingase zibe khona. Kodwa uma usuzibona ukuthi awukaqali, akuyona inkinga, kusenamandla isikhathi.

Ithiphu ebalulekile: Qongelela imifino eluhlaza enamaqabunga esitolo sokudla ngesikhathi esifanayo. Igcwele izinto ezinhle ezifana ne-folic acid nama-vitamin owawedinga noma kunjalo.

Isikhathi Esifanele Sokuqalisa Ama-prenatal

Abantu bavame ukungibuza mayelana nesikhathi esiphelele sokuqala. Ochwepheshe abathile batusa izinyanga ezintathu kusenesikhathi, kodwa empeleni uma ungakwazi ukuqala izinyanga eziyisithupha noma ngisho nonyaka ngaphambi, lokho kungaba usizo futhi [3]. Alukho usuku oluqoshiwe emadwaleni. Uma nje usuqonda ukuthi ufuna ingane esikhathini esizayo esingekude kakhulu, yilona yithuba elihle lokuqala ukuthatha isithasiselo sangaphambi kokukhulelwa. Uma usaqala uhambo lwakho lwama-prenatal futhi uzibuza ukuthi ngingazithola kuphi ama-vitamin angaphambi kokukhulelwa, izitolo zemithi, izitolo zezempilo, nabathengisi bakwi-inthanethi banikela ngezinhlobonhlobo zokukhetha ukuhambisana nezidingo zakho ezithile.

Kuleso sikhathi sokuqala, umzimba ukwazi kangcono ukwakha izakhamzimba ezibalulekile. Ngakho uma ukhulelwa ngokushesha, awuzange ulibale emuva. Ngakolunye uhlangothi, uma kuthatha isikhathi eside kancane, usaqhubeka usekela uhlelo lwakho lomzimba. Sekukonke, kuwuwinuwinu.

Ithiphu Ebalulekile: Ngezinye izikhathi ungazisetha izikhumbuzi ocingweni lwakho, kodwa kwesinye isikhathi nje ukugcina amavithamini endaweni oyibonayo nsuku zonke (njengeceleni komenzi wekhofi) kwanele.

Ukubhekana Nombuzo Othi “Sekwephuze Kakhulu Yini?”

Manje, ungase uzibuze ukuthi sekwephuze nini ukuqala ukuthatha amavithamini e-prenatal? Masikhulume iqiniso: cishe akusoze kwaba sekwephuzile, ngaphandle kokuthi usuvele uzala manje ngalesi sikhathi. Noma ngabe uthola ukuthi ukhulelwe, isibonelo, emasontweni ayi-8, qala lapho. Izakhamzimba zisala ziwusizo sonke isikhathi sokukhulelwa, ikakhulukazi izinto ezifana nensimbi umzimba wakho oyisebenzisayo ngokwanda njengoba ingane ikhula [4].

Khumbula ukuthi yize i-trimester yokuqala iyisikhathi esibalulekile sokuthuthuka, i-trimester yesibili neyesithathu nazo zinazo izikhathi zokukhula okusheshayo. Ngakho ungazicindezeli uma ungazange uqale kusukela ngosuku lokuqala. Vele uqale ngokushesha okukhulu ongakwenza.

Ukuthola Isikhathi Sokuthatha Amaphilisi e-Prenatal

Ukukhetha isikhathi esingcono nsuku zonke sokuthatha i-prenatal kungase kudide. Amanye abantu izisu zabo ziba nokucasuka uma beyithatha nje lapho bevuka ekuseni. Abanye abanankinga nhlobo. Abantu abaningi bakhetha ukuyithatha ngesikhathi sokulala ukuze balale ngenkathi kungase kube nemiphumela engemihle. Eqinisweni, yenza lokho okuhambisana nesikhathi sakho sansuku zonke.

Njengoba amanye amavithamini, ikakhulukazi insimbi, engabangela ukukhathala okuncane esiswini, kuwuhlakanipho ukuwathatha nokudla noma isiphuzo esincane. Uma uhlobo olukhohlwa imithamo yasekuseni, qondisa isikhathi sakusihlwa. Noma ubeke ibhodlela etafuleni eliseduze kombhede. Kuyaguquguquka. Yenza kube lula.

Izakhamzimba Ezikhuphula Amathuba Okukhulelwa

Ngesikhathi sangaphambi kokukhulelwa noma ngesikhathi ukhulelwe, uzozwa ngazo zonke izinhlobo zezakhamzimba abantu abazifungayo. Nakuba zingekho zonke ezibalulekile kubo bonke abantu, kukhona ezimbalwa ezaziwayo ukuthi zikhuthaza impilo enhle yokuzala ngobubanzi. Nakuba amavithamini e-prenatal ebalulekile ekugcwaliseni izikhala ekudleni, abantu abaningi bayazibuza, ingabe amavithamini e-prenatal enza ube nenzalo, futhi yize engabangeli ukukhulelwa ngokuqondile, asekele impilo yokuzala ngokuphelele ngokunikeza izakhamzimba ezisemqoka ezingakhuphula amathuba okuzala.

• I-Folic Acid (Folate): Isiza ukuthi ithiyubhu yemizwa yengane yakheke kahle.
• I-Myo-Inositol ne-D-Chiro Inositol: Zingase zisekele imijikelezo yokuvuthwa kwamaqanda enempilo, ikakhulukazi uma unezinkinga zokungalingani kwamahomoni.
• I-CoQ10: Inikeza ukuvikelwa njenge-antioxidant, okungenzeka kusize amaseli amaqanda ahlale enempilo.
• I-Zinc: Ilungele ukuvimbela nokulawula amahomoni, ingase isekele ukukhula kwamaseli [5].
• I-Iron: Ibalulekile ekuthuthweni komoya-mpilo; i-iron ephansi ingakushiya uzizwa ukhathele ngokuphelele.
• I-Magnesium: Umngane wemisebenzi eminingi emzimbeni, ikakhulukazi isimo sengqondo nokulinganisela kwamahomoni.

Ithiphu Eyinhloko: Ungathola okuningi kwalokhu emithonjeni yokudla yemvelo, kodwa uma ukudla kwakho kunesikhala, i-supplement ye-prenatal ephelele ingasiza ukugcwalisa izikhala.

Ezinye Izindlela Zokuzilungiselela Ukukhulelwa Okunempilo

Ama-vitamin abalulekile, kodwa kanjalo nemikhuba yansuku zonke. Izinguquko ezincane ziyandana zibe nomthelela omkhulu:

• Ukudla Okulinganiselayo: Hlanganisa izinhlobo zemifino, izithelo, amaprotheni, nemigqomo ephelele (whole grains). Ungawagwemi amafutha anempilo njenge-avocado noma uwoyela wezinhlanzi.
• Umsebenzi Womzimba Ojwayelekile: Kungaba ukuhamba ngokushesha noma i-yoga elula. Ukunyakaza kusiza ekusakazekeni kwegazi nasekwehliseni ukucindezeleka.
• Ukuhlolwa Kwempilo Okuvamile: Ngisho nengxoxo elula nodokotela wakho mayelana namazinga akho amanje okudla noma indlela yokuphila ingaveza izinguquko okungenzeka zidingeke.
• Ukuphatha Ukucindezeleka: Abanye basebenzisa ama-app amafushane e-meditation, abanye bathola injabulo ekubhaleni idayari noma ngisho nasekukhothozeleni. Yenza lokho okwehlisa umfutho wegazi lakho.
• Hlala Unamanzi Emzimbeni: Amanzi asiza ekugayweni kokudla, ekusakazekeni kwegazi, nasekuphileni kahle jikelele. Ungaziphoqi ukuphuza izigubhu zamanzi uma kungazwakali ngokwemvelo.

Ithiphu Eyinhloko: Zama ukulungiselela ukudla kusukela ngeSonto ukuze ube nokufinyelela kalula ekudleni okunempilo phakathi nesonto lomsebenzi elimatasa.

Ukusebenzisa Izithako Zemvelo Ukunciphisa Isicanucanu

Isicanucanu sasekuseni akusilo ihlaya. Singakuhlasela nganoma yisiphi isikhathi sosuku, sikushiye udidekile. Ngenhlanhla, i-ginger idume ngokudambisa isisu esizwayo isicanucanu [6]. Abanye abantu bathembele ku-ti ye-ginger noma ngisho noshukela we-ginger. Abanye bangase bengeze i-ginger entsha ekudleni kwabo. Le mpande nayo ingaba nezakhiwo ezincane zokunciphisa ukuvuvukala.

Uma isicanucanu sakho sizwakala sidlulele, sicela ukhulume nomhlinzeki wakho wezokunakekelwa kwezempilo. Kungenzeka ukuthi kukhona eminye imithi noma imishanguzo ongayisebenzisa ukukusiza ukubhekana nayo nokukuvikela ekulahlekelweni amavithamini amaningi uma uhlanza kakhulu.

Ithiphu Eyinhloko: Uma ukuphaphama ekuseni kunzima, zama ukudla amabhisikidi ambalwa usembhedeni ngaphambi kokuvuka ngempela. Leso sidlo esincane singazithulisa isisu sakho.

Okubaluleke Kakhulu Ekugcineni

Ukuthola ukuthi nini okufanele uqale ukuthatha ama-prenatal kuyisinqumo somuntu siqu, kodwa ukuqala kusenesikhathi kuvame ukuba yinzuzo. Uma uthola ukuthi ukhulelwe futhi awukaqali ukuthatha lutho, akudingeki ukhathazeke—qale nje khona manjalo. Umbuzo othi kufanele kuqale nini ukuthatha ama-prenatal unempendulo elula: ukuqala kusenesikhathi kungcono, kodwa nangosekwephuzile kusekungcono kunokungaqali neze.

Njalo khumbula ukuthi imikhuba yakho yansuku zonke, ukudla okunokulinganisela, kanye nokuba noqaphelo kancane nakho kudlala indima enkulu endleleni ophatha kahle ngayo ukukhulelwa. Ukuzala nokukhulelwa kuhilela izingxenye eziningi ezihlukene—akukho muntu okwenzayo konke ngendlela efanayo. Njengoba uhlola indlela yakho, hlala uvuleleke kulokho okusebenzela izidingo zakho ezihlukile. Uma kudideka, uchwepheshe wezempilo angakunikeza ukucaciseleka.

Imibuzo evame ukubuzwa

Ngabe kudingeka ngiqhubeke ngithatha i-multivitamin yami evamile uma ngisebenzisa ama-prenatal?

Cha, lokho kuvame ukungadingeki. Ama-prenatal asevele anikeza imithamo eyengeziwe yamanye amavithamini, ngakho-ke ukuthatha womabili kungaholela ekuphindapheni kwemithamo.

Kusheshe kangakanani ukuthi kube masishane kakhulu ukuqala?

Abantu abaningi baqala izinyanga ezintathu ngaphambi kokuzama, kodwa abanye baqala izinyanga eziyisithupha noma ngaphezulu. Empeleni, akukho ukuthi uqale masishane kakhulu.

Ingabe kukhona isikhathi sosuku esingcono kakhulu sokuthatha i-prenatal yami?

Akusona isiqondiso esiqinile. Abanye bakhetha ukuyithatha ekuseni, abanye ebusuku. Okubalulekile ukungaguquguquki. Uma iphazamisa isisu sakho, zama ukuyithatha ebusuku.

Kwenzekani uma la mapilisi engibangela isicanucanu noma kunjalo?

Zizame ngesikhathi udla ukudla noma ushintshele kuhlobo lwensimbi oluthambile. Uma usaqhubeka uzizwa ugula, wazise udokotela wakho.

Ngabe kumele ngiqhubeke ngithatha ama-prenatal uma sengizelwe ingane?

Abaningi bayaqhubeka bekwenza ngesikhathi bebeletha. Uma ungaqiniseki, buza umhlinzeki wakho wezempilo ukuthi lokho kuyahambisana yini nesikhathi sakho sangemva kokubeletha noma uhambo lwakho lokuncelisa.

Izinkomba

1. American College of Obstetricians and Gynecologists. (2023). Ukubonisana ngaphambi kokukhulelwa. Kutholakala ku: https://www.acog.org/clinical/clinical-guidance/committee-opinion/articles/2019/01/prepregnancy-counseling
2. Centers for Disease Control and Prevention. (2021). Mayelana ne-folic acid. Kutholakala ku: https://www.cdc.gov/folic-acid/about/index.html
3. Genuis, S. J., & Genuis, R. A. (2016). Ukunakekelwa ngaphambi kokukhulelwa: Izinga elisha lokunakekelwa ngaphakathi kwezinsizakalo zezempilo zabesifazane abakhulelwayo. BioMed research international. Kutholakala ku: https://pmc.ncbi.nlm.nih.gov/articles/PMC4903143/
4. Melamed, N., Baschat, A., Yinon, Y., Athanasiadis, A., Mecacci, F., Figueras, F., Berghella, V., Nazareth, A., Tahlak, M., McIntyre, H. D., Da Silva Costa, F., Kihara, A. B., Hadar, E., McAuliffe, F., Hanson, M., Ma, R. C., Gooden, R., Sheiner, E., Kapur, A., Divakar, H., … Hod, M. (2021). Umkhankaso we-FIGO (International Federation of Gynecology and Obstetrics) mayelana nokukhula komntwana esesiswini: izeluleko zemikhuba emihle zokuhlolwa, ukuxilongwa, nokuphathwa kokuncipha kokukhula komntwana esesiswini. International journal of gynaecology and obstetrics: the official organ of the International Federation of Gynaecology and Obstetrics. Kutholakala ku: https://pmc.ncbi.nlm.nih.gov/articles/PMC8252743/
5. Carducci, B., Keats, E. C., & Bhutta, Z. A. (2021). Ukuthatha i-zinc eyengeziwe ukuze kuthuthukiswe imiphumela yokukhulelwa neyengane. The Cochrane database of systematic reviews. Kutholakala ku: https://pmc.ncbi.nlm.nih.gov/articles/PMC8094617/
6. Hu, Y., Amoah, A. N., Zhang, H., Fu, R., Qiu, Y., Cao, Y., Sun, Y., Chen, H., Liu, Y., & Lyu, Q. (2022). Umthelela ka-ginger ekwelapheni isicanucanu nokuhlanza uma kuqhathaniswa ne-vitamin B6 ne-placebo ngesikhathi sokukhulelwa: ukuhlaziywa kwemeta. The journal of maternal-fetal & neonatal medicine : the official journal of the European Association of Perinatal Medicine, the Federation of Asia and Oceania Perinatal Societies, the International Society of Perinatal Obstetricians. Kutholakala ku: https://pubmed.ncbi.nlm.nih.gov/31937153/