Kungani amavithamini angaphambi kokukhulelwa ebaluleke ekuqaleni okunempilo kohambo lwakho lokuzala
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Ake sihlole izinto ezisemqoka zokuzala nendlela ongakwazi ukuqalisa ngayo namuhla. Ngokwenza isiqiniseko sokuthi unikeza umzimba wakho izakhamzimba ezibalulekile ozidingayo, ungakha izimo ezifanele kakhulu zokucabanga nokukhulelwa okunempilo. Kulo mhlahlandlela ophelele, sizohlola ama-vithamini okuzilungiselela ukhulelwe abalulekile, amaminerali, nezinye izingxenye ezibalulekile okufanele zibe yingxenye yohlelo lwakho lokunakekelwa ngaphambi kokukhulelwa nangesikhathi sokukhulelwa.
Ukubaluleka Kokudla Okunempilo Ngaphambi Kokukhulelwa Nangesikhathi Sokukhulelwa
Ukudla okunempilo kubalulekile kokubili ngaphambi kokukhulelwa nangesikhathi sokukhulelwa. Ngesigaba sangaphambi kokukhulelwa, ukudla okunempilo okuhlelekile kanye nezithasiselo eziqondiswe kahle kungasiza ukuqinisekisa ukuthi umzimba wakho ulungele ngokuphelele ukusekela ingane ekhula. Uma usukhulelwe, izidingo zokudla zikamama kanye nosana olukhulayo zanda kakhulu, okwenza isisekelo esiqinile sokudla sibe sibaluleke nakakhulu.
Ngokugxila ezakhamzimbeni ezisemqoka ngaphambi nangaphakathi kokukhulelwa, ungasekela ukuthuthuka kosana lwakho, wehlise ingozi yezinkinga, futhi ubeke izisekelo zengane enempilo, ekhula kahle. Kusukela ekwakhekeni kwe-neural tube kuya ekuqiniseni amathambo nasekusekeleni amasosha omzimba, izakhamzimba ezifanele zidlala indima ebalulekile kuzo zonke izigaba zokukhulelwa nangemva kwalokho.
I-Folic Acid: Itshe Elibekwe Esisekelweni Sokunakekelwa Ngaphambi Kokukhulelwa
Enye yezakhamzimba ezaziwa kakhulu nezisemqoka ngaphambi kokukhulelwa nasekuqaleni kokukhulelwa i-folic acid, eyaziwa nangokuthi yi-vitamin B9. I-folic acid idlala indima ebalulekile ekuthuthukiseni i-neural tube, egcina isiyingqondo nomgogodla womntwana. Ukuthatha i-folic acid eyanele ngaphambi nangaphakathi kokukhulelwa kunciphisa kakhulu ingozi yokungaphili kahle kwe-neural tube, njengokugobeka komgogodla (spina bifida) kanye ne-anencephaly.
Inani elinconyiwe losuku nosuku le-folic acid kwabesifazane abaneminyaka yokuzala lingama-microgram angu-400-800 (mcg). Nokho, kwabesifazane abahlela ukukhulelwa noma asebekhulelwe, umthamo onconyiwe uphakeme, uba ngu-600-800 mcg ngosuku. Kubalulekile ukuqaphela ukuthi umzimba umunca i-folic acid evela ezithasiselweni kangcono kunaleyo evela ekudleni, ngakho-ke odokotela abaningi batusa i-prenatal vitamin noma isithasiselo se-folic acid ngaphezu kokudla okunempilo.
Imithombo yokudla enhle ye-folic acid ihlanganisa imifino enamagxolo aluhlaza, izithelo ze-citrus, ubhontshisi, amahlamvu obhontshisi (lentils), kanye nezigaxa zokusanhlamvu ezigcwalisiwe (fortified grains). Ngokufaka la makhambi agcwele izakhamzimba ekudleni kwakho nokuthatha isithasiselo se-folic acid, ungakwazi ukuqinisekisa ukuthi umzimba wakho ulungiselelwe kahle ukukhulelwa okunempilo.
Insimbi (Iron): Ebalulekile Empilweni Kamama Nengane Esesibelethweni
Esinye isici esibalulekile se-vithamini yokuzilungiselela ukhulelwe yinsimbi (iron). Insimbi idlala indima ebalulekile ekukhiqizeni i-hemoglobin, iprotheni egazini elibomvu ethwala umoya-mpilo emzimbeni wonke. Ngesikhathi sokukhulelwa, ivolumu yegazi lowesifazane iyanda kakhulu, okwandisa isidingo sakhe sezinqolobane zensimbi.
Ukuthola insimbi eyanele kubalulekile kokubili kumama nasengane ekhula esibelethweni. Kumama, insimbi isiza ukuvimbela i-anemia, engaholela ekukhathaleni, buthakathakeni, nokwanda kwengozi yezinkinga. Kwingane, insimbi ibalulekile ekuthuthukiseni kahle ubuchopho, uhlelo lwezinzwa, nohlelo lwamasosha omzimba.
Inani losuku nosuku elinconyiwe lensimbi kwabesifazane abaneminyaka yokuzala lingu-18 milligrams (mg). Kodwa-ke, ngesikhathi sokukhulelwa, inani elinconyiwe lenyuka libe ngu-27 mg ngosuku. Imithombo emihle yokudla enensimbi ihlanganisa inyama ebomvu, inyama yezinkukhu, inhlanzi yasolwandle, ubhontshisi, amahlamvu obhontshisi (lentils), kanye nezicende (cereals) ezigcwalisiwe. Uma ukudla kunganikezi insimbi eyanele, odokotela bangase batuse isithasiselo sensimbi ukuze baqinisekise ukuthi izidingo zikamama nengane ziyahlangatshezwa.
I-Calcium: Ukwakha Amathambo Nezinyo Eziqinile
I-calcium ingenye yezakhamzimba ezibalulekile ngaphambi kokukhulelwa nangesikhathi sokukhulelwa. I-calcium ibalulekile ekuthuthukiseni nasekulondolozeni amathambo nezinyo eziqinile, kokubili kukamama nasengane ekhula esibelethweni.
Ngesikhathi sokukhulelwa, ingane ithembele ezinqolobaneni zika-calcium zikamama ukuze yakhe umgogodla wayo namathambo ayo. Uma ukudla kuka-calcium kukamama kunganele, ingane ingadonsa i-calcium emathanjeni kamama, okungenzeka kuholele ekuncipheni kokuqina kwamathambo nokwanda kwengozi ye-osteoporosis esikhathini esizayo.
Inani elinconyiwe losuku nosuku le-calcium kwabesifazane abaneminyaka yokuzala lingu-1,000-1,300 mg. Ngesikhathi sokukhulelwa, inani elinconyiwe lihlala linjalo. Imithombo emihle yokudla ene-calcium ihlanganisa imikhiqizo yobisi, imifino enamagxolo aluhlaza, ubisi lwezitshalo olugcwalisiwe (fortified plant-based milk alternatives), nezinhlanzi ezithile ezidliwa namathambo azo.
Ama-Omega-3 Fatty Acids: Ukondla Ukuthuthuka Kobuchopho
Ama-omega-3 fatty acids, ikakhulukazi i-docosahexaenoic acid (DHA), abalulekile ekuthuthukiseni ubuchopho nengxenyekazi yezinzwa yomntwana. I-DHA iyingxenye ebalulekile yobuchopho neso (retina), futhi idlala indima ebalulekile ekusebenzeni komqondo, ekuboneni, nasekuthuthukiseni uhlelo lwezinzwa ngokujwayelekile.
Inani elinconyiwe le-DHA ngesikhathi sokukhulelwa lingu-200-300 mg ngosuku. Imithombo emihle yokudla enama-omega-3 fatty acids ihlanganisa izinhlanzi ezinamafutha, njenge-salmon, mackerel, ne-sardines, kanye namawolintshi (walnuts), imbewu ye-flax (flaxseeds), nezinye izithasiselo ezenziwa kuma-algae.
Ngokuqinisekisa ukuthi uthola ama-omega-3 anele, ungasekela ukuthuthukiswa kobuchopho bengane yakho futhi mhlawumbe wehlise ingozi yezimo ezithile zokugula kwengqondo, njengokuphazamiseka kohlelo lwe-autism (autism spectrum disorder) kanye ne-attention-deficit/hyperactivity disorder (ADHD).
Vitamin D: Ukuqinisa Amathambo Nomsebenzi Wamasosha Omzimba
Vitamin D ingenye yezakhamzimba ezibalulekile ngaphambi kokukhulelwa nangesikhathi sokukhulelwa. I-vitamin D idlala indima ebalulekile ekumunceni i-calcium, edingekayo ekuthuthukiseni amathambo nezinyo eziqinile. Iphinde isekele amasosha omzimba, okuyinto ebaluleke kakhulu ngesikhathi sokukhulelwa lapho umzimba kamama usebenza kanzima ukuvikela yena nengane ekhula esibelethweni.
Inani elinconyiwe losuku nosuku le-vitamin D kwabesifazane abaneminyaka yokuzala lingu-600-800 international units (IU). Ngesikhathi sokukhulelwa, inani elinconyiwe lihlala linjalo. Imithombo emihle yokudla ene-vitamin D ihlanganisa izinhlanzi ezinamafutha, amaqanda (ikakhulu izikhuphasha), nemikhiqizo yobisi egcwalisiwe. Nokho, abantu abaningi, kuhlanganise nabesifazane abakhulelwe, bangase badinge ukuthatha isithasiselo se-vitamin D ukuze baqinisekise ukuthi bahlangabezana nezidingo zabo zansuku zonke, ngoba kuba nzima ukuthola inani elanele ngokudla kuphela.
Ezinye Izakhamzimba Ezibalulekile
Ngaphezu kwezakhamzimba ezisemqoka esezixoxiwe, zikhona nezinye amavithamini namaminerali abalulekile abaqakathekile ngaphambi kokukhulelwa nangesikhathi sokukhulelwa:
Iodine
Iodine ibalulekile ekuthuthukiseni kahle ubuchopho nengxenyekazi yezinzwa yomntwana. Inani elinconyiwe losuku nosuku le-iodine ngesikhathi sokukhulelwa lingu-250 mcg.
Zinc
I-Zinc ibalulekile ekukhuleni nokwabelana kwamangqamuzana, ekusebenzeni kahle kwamasosha omzimba, nasekuthuthukiseni uhlelo lokuzala. Inani elinconyiwe losuku nosuku le-zinc ngesikhathi sokukhulelwa lingu-11 mg.
Vitamin B12
Vitamin B12 iyadingeka ekukhiqizeni igazi elibomvu nasekulondolozeni uhlelo lwezinzwa olusempilweni. Inani elinconyiwe losuku nosuku le-vitamin B12 ngesikhathi sokukhulelwa lingu-2.6 mcg.
Ngokuqinisekisa ukuthi uhlangabezana nezidingo zakho zalezi nezinye izakhamzimba ezibalulekile, ungakha izimo ezifanele kakhulu zokukhulelwa okunempilo nengane ekhula kahle.
Amavithamini Ngaphambi Kokukhulelwa: Ukulungiselela Umzimba Wakho Ukukhulelwa
Ngenxa yokubaluleka kokudla okunempilo ngaphambi kokukhulelwa nangesikhathi sokukhulelwa, odokotela abaningi batusa ukuthatha i-vithamini noma isithasiselo sangaphambi kokukhulelwa. Lezi zifomula ezikhethekile zakhelwe ukunikeza amavithamini, amaminerali, nezinye izakhamzimba ezibalulekile ezimiswe ngokukhethekile ukulungiselela umzimba ukukhulelwa nokusekela ukukhulelwa okunempilo.
Uma ukhetha i-vithamini yangaphambi kokukhulelwa, bheka leyo equkethe amazinga anconyiwe e-folic acid, insimbi (iron), i-calcium, ama-omega-3 fatty acids, vitamin D, nezinye izakhamzimba ezisemqoka. Kubalulekile futhi ukubheka ikhwalithi yezithako kanye nokubonisana nodokotela wakho ukuze uqinisekise ukuthi lesi sithasiselo silungele izidingo zakho siqu.
I-Conceive Plus®, umkhiqizo othembekile emkhakheni wokuzala nokulungiselela ukukhulelwa, inikeza uhla lwamavithamini nezithasiselo zangaphambi kokukhulelwa eziklanyelwe ngokukhethekile ukusekela abesifazane nabesilisa abazama ukucabanga. Le mikhiqizo yakhelwe ukunikeza izakhamzimba ezibalulekile zokondla umzimba nokwenza izinga lokuzala libe ngcono, okusiza ukwandisa amathuba okukhulelwa ngempumelelo.
Izinto Zendlela Yokuphila: Ukusekela Impilo Ngaphambi Kokukhulelwa Nangesikhathi Sokukhulelwa
Ngaphezu kokuqinisekisa ukudla okunempilo, zikhona nezinye izinto zendlela yokuphila ezingasiza ekuhambeni okunempilo ngaphambi kokukhulelwa nangesikhathi sokukhulelwa:
Ukudla Okulinganiselayo
Ukugcina ukudla okunempilo, okunothe ngezindlela ezihlukahlukene kubalulekile ukunika umzimba wakho okudingayo ukuze usekele ukukhulelwa okunempilo. Gxila ekudleni okuphelele, okungakacutshungulwa, okuhlanganisa izithelo, imifino, okusanhlamvu okuphelele, amaprotheni angcono (lean proteins), namafutha anempilo.
Ukuzivocavoca Okuvamile
Ukuzivocavoca okulingene kungasiza ukuthuthukisa impilo yonke, kukhulise amandla okuzala, futhi kulungise umzimba ubhekane nomsebenzi ongokwenyama wokukhulelwa. Xoxa nodokotela wakho ukuze nithuthukise uhlelo lokuzivocavoca oluphephile nolufanele izidingo zakho siqu.
Ukugwema Izinto Eziyingozi
Ukugwema ngokuphelele utshwala, ugwayi, nezinye izinto ezingase zibe yingozi kubalulekile kokubili ngaphambi kokukhulelwa nangesikhathi sokukhulelwa. Lezi zinto zingalimaza amandla okuzala, ukuthuthuka kosana esesibelethweni, kanye nempilo yonke kamama nengane.
Ngokuhlanganisa lezi zinto zendlela yokuphila nohlelo oluphelele lokudla ngaphambi kokukhulelwa, ungakha izimo ezifanele kakhulu zokukhulelwa okunempilo nengane ekhula kahle.
Isiphetho
Ulungiselela umzimba wakho ukukhulelwa ngokudla okunempilo nangokunakekela ngaphambi kokukhulelwa kuyisinyathelo esibalulekile ohambweni lokuba ngumzali. Ngokwenza isiqiniseko sokuthi unikeza umzimba wakho amavithamini, amaminerali, nezinye izakhamzimba ezibalulekile, ungasekela ukuthuthuka kosana, wehlise ingozi yezinkinga, futhi ubeke izisekelo zomntwana onempilo, okhula kahle.
Kukhumbule, isikhathi sangaphambi kokukhulelwa yisikhathi esibalulekile sokugxila empilweni yakho yonke nasenhlalakahleni yakho. Ngokuthatha indlela esebenzayo nokusebenza eduze nodokotela wakho, ungakha izimo ezingcono kakhulu zokukhulelwa ngempumelelo nomndeni onempilo, ojabule.
