Yini Ukubaluleka Kwezithasiselo Zezempilo Zabesifazane?

Izinkinga zenjalo zabesifazane zivamile, futhi abesifazane abaningi bafuna izindlela zokuthuthukisa inzalo yabo. Ukudla ngendlela enempilo nokuthola izakhi zokudla ezifanele kuyindlela eyodwa esebenzayo yokusekela impilo yezitho zabo zokuzala nokwandisa amandla okukhulelwa [1].

Ukushoda kwezakhi ezibalulekile kungaholela ezinkingeni ezinzima, kuhlanganise nobunzima bokukhulelwa nokwanda kwezinkinga ngemva kokukhulelwa. Lapha yikho lapho izithasiselo zempilo yabesifazane zidlala indima ebalulekile khona, zinikeza izakhi ezibalulekile futhi zivimbele ukushoda kokudla.

Ukudla okunempilo ukuze kwandiswe inzalo yabesifazane

Ukudla ngendlela enempilo kubaluleke kakhulu kwabesifazane ukusekela ukusebenza kahle kwezitho zokuzala kanye nempilo yabo iyonke [1]. Lapha, ukudla okunempilo noma okulinganiselayo kubhekisela ezitheleni ezintsha, imifino, okusanhlamvu okuphelele, amaprotheni angenamafutha amaningi, namafutha anempilo angakhulisa inzalo.

Le mikhiqizo yokudla inikeza amavithamini namaminerali abalulekile njenge-vitamin D, i-folic acid, i-iron, ne-calcium elawula imisebenzi eminingi ebalulekile emzimbeni wakho. Ukudla lezi zakhi zokudla ngendlela eyanele kusekela ibhalansi ye-hormone engcono nomjikelezo wokuya esikhathini ojwayelekile, okwandisa inzalo.

Izakhi zokudla ezisekela inzalo yabesifazane

Ezinye amavithamini namaminerali abaluleke kakhulu ekugcineni inzalo yabesifazane kanye nempilo iyonke. Lezi yilezi:

I-vitamin D

I-vitamin D isiza umzimba wakho ukumunca i-calcium futhi isekele amasosha omzimba anempilo. Uma unayo ngokwanele i-vitamin D, isiza ekuhleleni izinga lama-hormone, okubalulekile ekuzaleni.

Ucwaningo lukhombisa ukuthi i-vitamin D iyasiza ekuthuthukiseni izimpawu kanye namathuba okukhulelwa kubesifazane abane-PCOS [2]. Ungayithola i-vitamin D elangeni, enhlanzini enamanoni efana ne-salmon, emikhiqizweni yobisi eqinisiwe, nasezithasiselweni.

I-folic acid

I-folic acid isiza ekwakheni amaseli nezicubu ezintsha, okubalulekile ekukhulelweni okunempilo. Ibuye ibaluleke ngesikhathi sokukhulelwa ngoba inendima ekuvimbeleni izinkinga zomsele wobuchopho nomgogodla enganeni [3]. Lezi zinkinga zingaholela ekuthuthukisweni kabi kobuchopho nomgogodla womntwana futhi zikhulise ingozi yokuphuphunyelwa yizisu.

Ochwepheshe bancoma ukuthatha i-folic acid uma uhlela ukukhulelwa nangaphakathi amasonto angu-12 okuqala okukhulelwa [4]. Ayibalulekile kuphela kwabesifazane abakhulelwe kodwa kukhona izinzuzo ezinkulu ze-folic acid kwabesifazane abangakhulelile, njengokusekela ukukhula kwamaseli, ukuthuthukisa amazinga wamandla, nokugcina impilo ejwayelekile. Ungathola i-folic acid emifino eluhlaza enamagqabi, ezithelo ze-citrus, emahlamvu embewu njengezinhlamvu ze-beans, nakumasemishi afakwe i-folic acid (fortified cereals), noma uyithathe njenge-supplement.

Insimbi

Insimbi iyadingeka ukuze kwakhiwe amaseli egazi abomvu athwala umoya-mpilo kuzo zonke izingxenye zomzimba wakho. Indima yensimbi iba evelele kakhulu ngesikhathi sokukhulelwa njengoba ukwakheka kwegazi emzimbeni womama okhulelwe kwanda kufike ku-50% [5].

Ukuntuleka kwensimbi (iron) kuholela ekukhathaleni nasekudinweni, okuwumkhuba ojwayelekile ikakhulukazi kwabesifazane abakhulelwe. Ungathola insimbi ekudleni okufana nenyama ebomvu, isipinashi, uhlobo lwezimbewu olubizwa nge-lentils, nakumasemishi (cereals) afakwe insimbi (fortified).

I-Calcium

Enye yezindima ezibaluleke kakhulu ze-calcium ukwakha amathambo namazinyo aqinile. Iphinde isize ukusebenza kwemisipha nokudlulisa imilayezo yama-nerve.

Amazinga afanele e-calcium abalulekile kwabesifazane ngesikhathi sokukhulelwa ngoba asiza ekukhuleni nasekuthuthukisweni okufanele komntwana futhi asekele impilo kanina. Ungathola i-calcium ngokufaka ekudleni kwakho ukudla okufana nobisi, ushizi, no-yogurt. Ukudla okufana nemifino eluhlaza enamagqabi, amantongomane e-almond, nokudla okunenqwaba ye-calcium (fortified foods) nakho kunikeza inani elihle le-calcium.

Amafutha Anamafutha e-Omega-3

Amafutha anamafutha angu-omega-3 asiza ukunciphisa ukuvuvukala futhi asekele ukukhiqizwa kwama-hormone. Awusizo futhi empilweni yakho yezinzwa nenhliziyo nemithambo yegazi. Ngesikhathi sokukhulelwa, amafutha e-omega-3 asekele ukukhula kwengqondo namehlo omntwana. Ungawathola amafutha e-omega-3 ezinhlanzi ezinamafutha ezifana ne-salmon ne-mackerel, kanye nasezinhlanyelweni ze-flax, izinhlamvu ze-chia, namantongomane e-walnut.

Ukuthola Izakhamzimba Ezithasiselweni

Ngezinye izikhathi kunzima ukuthola wonke amavithamini namaminerali ekudleni kuphela. Izifundo zibonisa ukuthi ngisho nokudla ukudla okunempilo nokulinganiselayo kungashiya ukushoda kwezinto ezondlayo futhi kuholele ezinkingeni ezihlobene nalokho kushoda [6]. Uma ungowesifazane ofuna ukuthuthukisa impilo yakho yokuzala, ngeke ufune ukubhekana nokushoda okunjalo.

Yilapho izithasiselo zempilo yabesifazane zingakusiza khona. Lezi zithasiselo ziqukethe izakhamzimba ezisemqoka ezisekela ukuzala, njengama-vitamin D, i-folic acid, insimbi, ikhalisiyamu, kanye nama-fatty acid e-omega-3.

Ngaphambi kokuba uqale ukuthatha noma yiziphi izithasiselo, kuhle ukukhuluma nodokotela wakho. Udokotela wakho angakusiza ukhethe isithasiselo esifanele ngokwezidingo zakho zokudla okunomsoco nempilo yakho yonke. Khumbula ukuthi izithasiselo aziwona amanye esikhundleni sokudla okunempilo, kodwa zingasiza ukwenza kube lula ukuthi umzimba wakho uthole izakhamzimba ezibalulekile zokuzala.

Izizinikezelo ze-Conceive Plus zisiza kanjani?

Into eyodwa abesifazane abaningi abayithola inzima wukuthola izithasiselo ezifanele abangamethemba mayelana nempilo yabo. Uma ufuna izithasiselo zokuzala ukukhulisa impilo yakho yokuzala namathuba okukhulelwa, sincoma ukuthi ucabangele Ukusekelwa Kokuzala Kwabesifazane ka Conceive Plus. Lesi yisithasiselo esaziwayo sokuzala kwabesifazane esinezamavithamini namaminerali abalulekile adingwa umzimba wakho ukusekela ukuzala.

Uma uhlela ukukhulelwa noma usuvele ukhulelwe, Prenatal ene-DHA ka Conceive Plus lingaba umngane wakho ophelele ngesikhathi sokukhulelwa kwakho. FrontrowMD ngenxa yezithako zawo ezisezingeni eliphezulu nokusebenza kahle kwawo.

Okubalulekile Ekugcineni

Ukudla okulinganiselayo okunamavithamini namaminerali afanele kubaluleke kakhulu kowesifazane ukusekela impilo yakhe yokuzala. Ukudla ukudla okunjengemikhiqizo yezithelo, imifino, okusanhlamvu okuphelele, nenyama enonile kungaqinisekisa ukuthi uthola iningi lamakhiwo abalulekile umzimba wakho owadingayo.

Nokho, ukudla okulinganiselayo kuphela kungase kungabi okwanele ezimweni eziningi, futhi yilapho izengezo zempilo yabesifazane zingasiza khona. Izengezo zempilo yabesifazane zakhelwe ngokukhethekile ukusekela imisebenzi ebalulekile yomzimba wesifazane, okuhlanganisa nempilo yokuzala. Lezi zenzo zibaluleke kakhulu ngesikhathi sokukhulelwa, njengoba izidingo zokudla zanda, kanti ukuswela izinto ezithile kungabangela izinkinga ezinzima.

Izinsiza Ezisetshenzisiwe

1. Skoracka, K., Ratajczak, A. E., Rychter, A. M., Dobrowolska, A., & Krela-Kaźmierczak, I. (2021). Ukuzala kowesifazane nendlela yokudla: Izici ezibaluleke kakhulu. Advances in Nutrition, 12(6), 2372. https://doi.org/10.1093/advances/nmab068 
2. Mohan, A., Haider, R., Fakhor, H., Hina, F., Kumar, V., Jawed, A., Majumder, K., Ayaz, A., Lal, P. M., Tejwaney, U., Ram, N., & Kazeem, S. (2023). I-Vitamin D nesiyezi se-ovari esinamafinyila amaningi (PCOS): ukubuyekezwa. Annals of Medicine and Surgery, 85(7), 3506. https://doi.org/10.1097/MS9.0000000000000879 
3. Crider, K. S., Qi, Y. P., Yeung, L. F., Mai, C. T., Zauche, L. H., Wang, A., Daniels, K., & Williams, J. L. (2022). I-Folic Acid nokuvimbela ukukhubazeka kokuzalwa: Iminyaka engama-30 yamathuba nezingxabano. Annual Review of Nutrition, 42, 423. https://doi.org/10.1146/annurev-nutr-043020-091647 
4. Website, N. (2022, April 6). Ukukhulelwa, ukuncelisa nokukhona kokuzala ngesikhathi uthatha i-folic acid. nhs.uk. https://www.nhs.uk/medicines/folic-acid/pregnancy-breastfeeding-and-fertility-while-taking-folic-acid/ 
5. Soma-Pillay, P., Catherine, P., Tolppanen, H., Mebazaa, A., Tolppanen, H., & Mebazaa, A. (2016). Izinguquko zomzimba ngesikhathi sokukhulelwa. Cardiovascular Journal of Africa, 27(2), 89. https://doi.org/10.5830/CVJA-2016-021 
6. Ward, E. (2014). Ukubhekana nezikhala ekondlekeni usebenzisa izengezo zamavithamini amaningi namaminerali. Nutrition Journal, 13, 72. https://doi.org/10.1186/1475-2891-13-72 

Thenga amavithamini angaphambi kokubeletha ane-DHA avela ku-Conceive Plus, umkhiqizo wokuzala oklanyelwe imiphumela emihle\! Sisiza abesifazane abafuna ukukhulelwa nabakhulelwe ngamavithamini angcono kakhulu angaphambi kokubeletha ane-DHA okukhulelwa, izengezo ezifakiwe ezisezingeni eliphezulu ezine-DHA ezitholakala nokuthunyelwa kwamahhala. Oda amavithamini akho angaphambi kokubeletha ane-DHA ku-inthanethi lapha.