Ngaba oomama abatsha kufuneka bathathe iiVithamini emva kokubeleka emva kokubeleka?

Umxholo

• Zithini iivithamini zasemva kokubeleka, kwaye ngaba uyafuna ngokwenene?
• Ngaba unga ufumane ezi vithamini kunye nezakha mzimba kwindlela otya ngayo, endaweni yoko?
• Kuthekani ngezinye izongezo zasemva kokubeleka?
• Uphengululo lwe

Zimbalwa izinto ebomini esiqiniseke ngazo. Kodwa ugqirha ucebisa iivithamini ngaphambi kokubeleka kumfazi okhulelweyo? Ngokuqinisekileyo inikiwe. Siyazi ukuba iivithamini zaphambi kokubeleka zinceda ekuqinisekiseni ukukhula okunempilo komntwana kunye nokutya okunesondlo ngexesha lonke lokukhulelwa kukamama.

Ke, ukuba iivithamini zangaphambi kokubeleka ziqhele ukucetyiswa koomama abaza kuba ngumama, iivithamini zasemva kokubeleka kufuneka zibe yinto, akunjalo? Hayi kanye. Oogqirha, ubuncinci abo kudliwanondlebe nabo kweli nqaku, abaqinisekanga nje ukuba iposiiivithamini zendalo zibalulekile njengohlobo lwazo lwangaphambili. Ewe, ukufumana izondlo ezaneleyo emva kokubeleka kubaluleke kakhulu. Kodwa ukuthatha isongezelelo sokutya esizinikeleyo emva kokubeleka? I-TBD.

Nantsi into ekufuneka uyazi malunga neevithamini zasemva kokubeleka kunye neevithamini zasemva kokubeleka, ukuba zikhona, ngokwe-ob-gyns.

Zithini iivithamini zasemva kokubeleka, kwaye ngaba uyafuna ngokwenene?

Iivithamini ezinombhalo njengezongezo zasemva kokubeleka ziyafana neevithamini zaphambi kokubeleka, utshilo uPeyman Saadat, MD, FACOG, i-ob-gyn eqinisekisiweyo yebhodi kabini kwiZiko lokuChuma lokuZala eWest Hollywood, eCalifornia. Umahluko phakathi kweevithamini zangaphambi kokubeleka kunye nasemva kokubeleka kukuba le yokugqibela ibandakanya iimilligrams eziphezulu zezondlo eziluncedo kumama amatsha (vs. oomama abakhulelweyo), njengevithamini B6, B12, kunye noD, njengoko befunxwa ngumntwana ngobisi lwebele, utsho uGqr. Saadat. Ngoko ke izixa eziphezulu zezi zondlo ziqinisekisa ukuba umama usenako ukufunxa ngokwaneleyo ukuze avune iingenelo zabo (oko kukuthi amandla angaphezulu avela kwivithamin B) nangona ubisi lwebele kunye nosana "luthatha" abanye ngokunjalo.

I-ICYDK, ukuvelisa ubisi lwebele kunye nokuncancisa ayisiyonto incinci (indlela yokuya kumama) -kwaye ezo zezinye nje zemiceli mngeni emininzi yomzimba nengqondo evela ekuzaleni. Ngapha koko, ixesha lasemva kokubeleka, kunye nokuba ngumama ngokubanzi, zifuna kakhulu ngokwasemzimbeni, utshilo uLucky Sekhon, M.D., ibhodi eqinisekisiweyo ye-ob-gyn, i-endocrinology yokuzala kunye nengcali yobudlolo kwi-Reproductive Medicine Associates yaseNew York. Ukhathalele a usana olukhulayo, uvelisa ubisi lwebele, kwaye uzama ukunyanga umzimba wakho, konke ngaxeshanye. Ngamnye, ezi zifuna itoni yamandla kunye nezondlo, kwaye kunye, ngakumbi nangakumbi. "Okudibeneyo kukuba uninzi lwabasetyhini ludiniwe nakwindlela yokuphila kwiiveki zokuqala ezimbalwa emva kokubeleka, kwaye basenokungazifumani zonke izondlo eziyimfuneko kukutya okunezondlo-ke ukuthatha iivithamini, kuluncedo ekunikezeleni nantoni na ulahlekile, "wongeza uGqr. Sekhon. (Idibeneyo: Yiyiphi iiveki ezimbalwa zokuqala zokuzivocavoca emva kokubeleka kufuneka kubonakale ngathi)

"Ndicebisa ukuthatha iivithamini nasemva kokubeleka, kodwa akufuneki ukuba zibaluleke ngokukodwa emva kokubeleka uvithamini, "utshilo. Nasi isizathu: Ukuthatha i-multivitamin rhoqo okanye ukuqhubeka ne-vitamin yakho yokubeleka ngaphambi kokukhulelwa kuya kunika iivithamini kunye neeminerals eziyimfuneko ukuxhasa ukuncancisa, kunye nokunceda oomama abatsha baqhubeke namandla kunye namandla abo. Ngokubanzi, uGqr. USekhon uthi kusengqiqweni ukuqhubeka nokuthatha ivithamini yokubeleka ngaphambi kweeveki ezintandathu ubuncinci emva kokubeleka okanye ixesha lokuncancisa. Emva koko, kulungile ukubuyela kwimultivitamin yesiqhelo. 

Ingxaki enokubakho ekuthatheni iivithamini zaphambi kokubeleka emva kokubeleka kukuqhinwa ngenxa yokuxinana kwabo okuphezulu kwe-iron, utsho uGqr. Saadat. Kule meko, uncoma oomama abatsha abatshintshela kwi-multivitamin yabasetyhini, njenge-GNC eqhelekileyo okanye i-Centrum brands (Thenga, i-$ 10, i-target.com), ebonelela ngokubanzi malunga neepesenti ze-100 zeemfuno zemihla ngemihla kwiivithamini kunye neemaminerali.

Eminye imininingwane ekufuneka igcinwe engqondweni, nangona kunjalo, kukuba abasetyhini abancancisayo banokufuna i-calcium engaphezulu, kwaye abo bahlala ezindlini rhoqo nomntwana omtsha banokufuna ivithamin D eyongezelelweyo ngenxa yokungabikho kwelanga, utshilo. (Idibeneyo: Isikhokelo seBafazi seFit sokuFumana iCalcium eyaneleyo)

Kulungile, kodwa kuthekani ngazo zonke ezo hormone zitshintsha emva kokuhanjiswa? Ngaba iivithamini zasemva kokubeleka zinganceda kwezo? Ngelishwa, azikho iivithamini ezaziwa njengezinokuba luncedo ekulawuleni ukuhla kwamahomoni emva kokubeleka, utshilo uGqirha Sekhon. "Utshintsho kwihormone alunyanzelekanga ukuba lulawulwe njengoko luyinxalenye esempilweni, eqhelekileyo kwinkqubo yokubuyela kwimeko yesiqhelo xa ukhulelwe naxa ubeleka." Nangona kunjalo, imiba ethile ebangelwa lutshintsho lwehomoni emva kokubeleka, njengokulahleka kweenwele okanye ukunciphisa iinwele, kunokuphuculwa ngokuthatha iivithamini, ezinje nge-biotin, ivithamini B3, zinc kunye nentsimbi, utshilo uGqirha Sekhon. (Jonga kwakhona: Kutheni abanye Oomama Bafumana Ukutshintsha Kweemvakalelo Okukhulu Xa Beyeka Ukuncancisa)

Ngaba unga ufumane ezi vithamini kunye nezakha mzimba kwindlela otya ngayo, endaweni yoko?

Ezinye ii-ob-gyns zithi oomama abatsha kufuneka bazabalazele ukufumana zonke izondlo abazifunayo ekudleni okunezakha-mzimba ngexesha lasemva kokubeleka ngaphambi kokuba bajike kwi-vitamin yemihla ngemihla ukongeza ukutya kwabo. Elinye lala maxwebhu, u-Brittany Robles, MD, u-ob-gyn kunye nomqeqeshi oqinisekisiweyo we-NASM osekwe kwisiXeko saseNew York, ucebisa bonke abasetyhini abasemva kokubeleka ukuba baqinisekise ukuba bafumana ezi zondlo zilandelayo kukutya kwabo:

• I-Omega-3 fatty acids: ifumaneka kwiintlanzi ezinamafutha, i-walnuts, imbewu ye-chia
• Iprotein: ifumaneka kwintlanzi enamafutha, inyama engenamafutha, imidumba
• Ifayibha: ifumaneka kuzo zonke iziqhamo
• Intsimbi: ifumaneka kwimidumba, imifuno enamagqabi, inyama ebomvu
• I-Folate: ifunyenwe kwimidumba, imifuno enamagqabi, iziqhamo ze-citrus
• I-calcium: ifumaneka kubisi, iimbotyi, imifuno eluhlaza

Ngokubanzi, uGqr. Robles uthi akazicebisi izigulane zakhe ukuba zithathe iivithamini zasemva kokubeleka. "Akungabazeki ukuba iivithamini zokubeleka zibalulekile kuwo onke amabhinqa ukukhusela umngcipheko we-neural tube defects kumntwana wakho," utsho. "Nangona kunjalo, emva kokuba ityhubhu ye-neural yenziwe, kwi-trimester yokuqala, iivithamini ziba yinto elula kunokuba ibe yimfuneko." 

Ewe, ukucwangcisa ngononophelo ukutya kwakho ukuze uqinisekise ukuba ufumana zonke izondlo eziyimfuneko emva kokubeleka kulula kunokuba kwenziwe. Ngapha koko, abasetyhini abasemva kokubeleka kufuneka batye ii-calories ezingama-300 ezongezelelweyo ngosuku ngenxa yokuba belahlekelwa ziikhalori ngokuncancisa nangokumpompa, okuthetha ukuba bafuna ngaphezulu kunesiqhelo ukufutha ngokwaneleyo umzimba wabo, ucacisa uGqirha Robles. Kungenxa yoko le nto ecebisa ukuba izigulana zakhe zokuncancisa emva kokubeleka zidle ukutya okune-protein, njengokutya inyama, isalmon, iimbotyi, iimbotyi kunye namandongomane kunokutya, yithi, kufuneka utye okutyiwa imini yonke ukugxila kwisatiety. (Eyeleleneyo: Indlela ukutya okuneswekile okuchaphazela ngayo ubisi lwebele loomama abatsha)

Ukuncancisa oomama kufuneka batye ukutya okunceda ukukhuthaza imveliso yobisi- njengemifuno enamagqabi, ihabile, kunye nokunye ukutya okunefayibha-kwaye uhlale unamanzi. Ugqirha Robles uthi umntu obhinqileyo osemva kokubeleka kufuneka ukuba atye ubuncinci ubunzima bomzimba wakhe emanzini ngosuku kuba ehambisa usana lwakhe (ubisi lwebele lwenziwa ngama-90 epesenti amanzi) kunye nomzimba wakhe. Ngoko ke, kwibhinqa elinobunzima obuziikhilogram ezili-150, oko kuya kuba zii-ounces ezingama-75 okanye malunga neeglasi ezili-9 zamanzi (ubuncinane) ngosuku, nangaphezulu ukuba uyancancisa.

Kuthekani ngezinye izongezo zasemva kokubeleka?

Ngaphandle kweevithamini, kukwakho izongezo ezisekwe kwizityalo ezinokukunceda ugcine ingqondo yakho yasemva kokubeleka kunye nomzimba usempilweni. I-Fenugreek, imifuno efana ne-clover efumaneka kwi-capsules efana neFinest Nutrition Fenugreek Capsules (Thenga It, $8, walgreens.com), isetyenziswa kakhulu kwixesha lokubeleka njengendlela yokwandisa ukunikezelwa kobisi, utsho uGqr. Sekhon.. Kukholelwa ekuvuseleleni izicwili ezinamaqhula emabeleni, anoxanduva lokuvelisa ubisi. Ngelixa i-fenugreek ithathwa njengekhuselekile yi-FDA, inokuba neziphumo ebezingalindelekanga, ezifana nesifo sorhudo, kumama nosana (njengoko isaziwa ukuba idlulela kubisi lwebele), ngoko ke kubalulekile ukuba uqale ngedosi esezantsi emva koko. Yonyuka kuphela ukuba umzimba wakho uyayinyamezela, uyacacisa. Ngenxa yezi ziphumo bezingalindelekanga ze-GI, qiniseka ukuba ufuna ingcebiso kugqirha wakho ngaphambi kokuba uthathe kwaye, ngaphandle kokuba ulwa nobisi, cinga ukunqanda konke.

Nangona i-melatonin ingeyovithamin, (kunokuba yihomoni eyenzeka ngokwemvelo emzimbeni ukulawula isigqi se-circadian) inokuba luncedo lokulala, ngakumbi oomama abatsha abangalali kwaye banepateni ephazamisayo yokulala kwi-diaper yasebusuku. utshintsho kunye nokondla, utshilo uGqirha Sekhon. Kukhuselekile kwabasetyhini ukuba bathathe i-melatonin ngelixa bencancisa, kodwa kufuneka isetyenziswe ngononophelo, njengoko inokubangela ukozela-kwaye uhlala ufuna ukuqinisekisa ukuba ulumkile xa ukhathalela umntwana omncinci, uyacacisa. Njengenye indlela ye-melatonin, ucebisa ukuphunga iti ye-chamomile okanye ukuhlamba ngokufudumeleyo ngaphambi kokulala, zombini ezo zibonakaliswe ukunceda ukuphumla kwaye, ngoko, ukulala.

Ngokubanzi, kukhuselekile ukuthatha zonke iivithamini ezisemgangathweni ngexesha lokuncancisa, kodwa ayiyonyani onke amayeza esintu kunye nezongezo, utshilo uGqirha Sekhon. "Kubalulekile ukukhangela kugqirha wakho ukuba awuqinisekanga ngokhuseleko lwevithamini okanye isongezelelo ngelixa uncancisa," uyongeza.

Uphengululo lwe