Ngaba iivithamini zokubeleka zikhuselekile ukuba awukhulelwanga?

Umxholo

• Zithini iivithamini zokubeleka?
• Zahluke njani iivithamini zokubeleka ngaphambi kweemultivitamin zesiko?
• Ndifanele ndizithathe nini iivithamini zokubeleka?
• Ngaba ndingathatha iivithamini zokubeleka ngaphambi kokuba ndifune ukukhulelwa?
• Ubuxoki malunga neevithamini zokubeleka
• Ukuthatha

Intetho eyaziwayo malunga nokukhulelwa kukuba utya ezimbini. Kwaye ngelixa usenokungazidingi iikhalori ezininzi xa ulindele, iimfuno zakho zesondlo ziyanda.

Ukuqinisekisa ukuba oomama abalindeleyo bafumana iivithamini kunye neeminerali ezaneleyo, baya kuhlala bethatha ivithamini yokubeleka. Iivithamini zaphambi kokubeleka zinxulunyaniswa nokunciphisa umngcipheko wokukhulelwa njenge-neural tube defects and anemia.

Ngezibonelelo ezininzi, kulula ukuzibuza ukuba kufuneka uzithathe na nokuba awulindelanga okanye uzama ukukhulelwa. Kodwa ubukhulu becala, ukuba awucingi ngokuzisa incinci emhlabeni, uninzi lwezakhamzimba zakho kufuneka zivela kwindlela otya ngayo- hayi ivithamin.

Nanku ukujonga umngcipheko kunye nezibonelelo zokuthatha iivithamini zokubeleka.

Zithini iivithamini zokubeleka?

Indawo yevithamini kwikhemesti yakho yendawo iqulethe uluhlu olukhulu lweevithamini kubantu besini esahlukileyo kunye nobudala. Iivithamini zaphambi kokubeleka zilungiselelwe ngokukodwa abasetyhini abacinga ngokukhulelwa okanye abo bakhulelweyo.

Umbono oxhasa iivithamini ngaphambi kokubeleka kukuba ezinye zezondlo zabasetyhini kunye neevithamini zonyuka ngokukhulelwa. Umntwana ufuna ngokukhethekileyo izondlo ezithile ukuze akhule. Oomama abalindeleyo abasoloko bethatha izondlo ezaneleyo kwizidlo zabo zemihla ngemihla. Iivithamini zokubeleka zenzelwe ukuvala umsantsa wesondlo.

Kubalulekile ukuba ukhumbule ukuba iivithamini zaphambi kokubeleka ziyanceda ekutyeni okusempilweni koomama abakhulelweyo. Azilulo endaweni yokutya okusempilweni.

Zahluke njani iivithamini zokubeleka ngaphambi kweemultivitamin zesiko?

Zininzi iintlobo zeevithamini zokubeleka ngaphambi kokuba zifumaneke kwintengiso. Ngelixa kungekho lungiselelo luthile kuzo zonke iivithamini zokubeleka, uya kufumanisa ukuba iivithamini zaphambi kokubeleka ziqulathe ubuncinci ezi zondlo ziphambili:

Ikhalsiyam. Ngokwe-Mayo Clinic, abasetyhini abakhulelweyo nabadala bafuna i-milligram ezili-1 (mg) yecalcium mihla le. Iivithamini zokubeleka ngaphambi kwexesha ziphakathi kwama-200 nama-300 mg wecalcium. Oku kunegalelo kwiimfuno ze-calcium yomfazi kodwa ayiziphenduli zonke iimfuno zakhe zemihla ngemihla zekhalsiyam. I-calcium ibalulekile kubo bonke abantu basetyhini kuba igcina amathambo abo omelele.

Ifolic acid. Ukuthatha ngokwaneleyo i-folic acid inxulunyaniswa nokunciphisa iziphene zetyhubhu ye-neural enjenge-spina bifida. IAmerican College of Obstetricians kunye neGynecologists icebisa ukuba abasetyhini abakhulelweyo (kunye nabo bazama ukukhulelwa) bathathe i-600 micrograms (mcg) ye-folic acid yonke imihla kuyo yonke imithombo. Kuba kunokuba nzima ukufumana le folic acid kukutya kuphela, isongezelelo siyacetyiswa.

Ukutya okune folic acid (okwaziwa njenge folate) kubandakanya iimbotyi, imifuno eluhlaza, amagqabi asparagus, kunye ne-broccoli. Ukutya okunqabileyo okuninzi kubandakanya ukutya okuziinkozo, isonka, kunye nepasta nayo ineefolate.

Intsimbi. Le minerali iyimfuneko ekwenzeni iiseli ezibomvu ezintsha emzimbeni. Ngenxa yokuba umntu obhinqileyo enyusa umthamo wakhe wegazi ngexa lokukhulelwa, isinyithi kufuneka sibe naso. Ngokwe-Mayo Clinic, abasetyhini abakhulelweyo bafuna i-27 mg yentsimbi ngosuku. Le yi-8 mg ngaphezulu kwabafazi abangakhulelwanga.

Iivithamini zokubeleka ngaphambi kwexesha zihlala zinezinye iivithamini kunye neeminerals. Oku kunokubandakanya:

• I-omega-3 fatty acids
• ubhedu
• zinc
• ivithamin E
• ivithamini A
• ivithamin C

Ndifanele ndizithathe nini iivithamini zokubeleka?

Soloko uthetha nogqirha wakho ngaphambi kokuba uqale ukuthatha iivithamini zokubeleka. Ukuba uzama ukukhulelwa okanye ukhulelwe, ugqirha wakho uya kukucebisa ukuba ubathathe.

Ngelixa ungathenga iivithamini zokubeleka ngaphambi kwekhawuntari, oogqirha banokuzinika nazo. Abasetyhini abathwele ukuphindaphindeka, ulutsha olukhulelweyo, kunye nabasetyhini abakhulelweyo abanembali yokusetyenziswa gwenxa kweziyobisi banomngcipheko omkhulu wokuswela iivithamini kunye nezimbiwa. Iivithamini zokubeleka zibaluleke ngokukodwa kwaba bafazi.

Oogqirha bahlala becebisa ukuba abasetyhini abancancisayo baqhubeke nokuthatha iivithamini ngaphambi kokubeleka. Iivithamini zaphambi kokubeleka zinokusebenza njengokongeza kumabhinqa ancancisayo afuna izakhamzimba ezininzi ukwenza ubisi lwebele.

Nokuba awuzami ukukhulelwa, usenokufuna ukuthatha isongezelelo se-folic acid. Kungenxa yokuba isiqingatha sokukhulelwa eUnited States asicwangciswanga. Ngenxa yokuba ubuchopho kunye nentambo yomqolo sele zenzeka kwinqanaba lokuqala lokukhulelwa, i-folic acid ibalulekile. Abasetyhini abakwiminyaka yokuzala banokutya ukutya okunesitayile okuninzi njengenye indlela yokuthatha isongezelelo.

Ngaba ndingathatha iivithamini zokubeleka ngaphambi kokuba ndifune ukukhulelwa?

Iivithamini zokubeleka zibhekisele ngqo kwiimfuno zabasetyhini abakhulelweyo nabancancisayo. Bazimisele ukwenza ukusilela okuqhelekileyo kwesondlo umfazi okhulelweyo anokuba nako. Kodwa ayenzelwanga ngokwenene abasetyhini (okanye amadoda) angalindelanga okanye ancancisayo.

Ukuthatha i-folic acid kakhulu yonke imihla kunokuba nefuthe elibi lokufihla ukusilela kwe-vitamin B-12. Intsimbi egqithisileyo inokuba yingxaki, nayo. Ukufumana i-iron eninzi kunxulunyaniswa neengxaki zempilo njengokuqhinwa, isicaphucaphu, kunye norhudo.

Izixa ezongezelelekileyo zezakhamzimba ezinjengevithamini A ethathwe kwiivithamini zokwenziwa zinokuba yityhefu kwisibindi somntu.

Kwakhona, kungcono ukuba ufumana ezi zondlo ngokutya kwakho endaweni yepilisi. Ngezi zizathu, uninzi lwabasetyhini kufuneka lweqe iivithamini kokubeleka ngaphandle kokuba oogqirha bazixelele ngenye indlela.

Ubuxoki malunga neevithamini zokubeleka

Abasetyhini abaninzi babanga ukuba iivithamini zaphambi kokubeleka zichaphazela ukukhula kweenwele kunye neenzipho. Abanye bathi ukuthatha iivithamini zokubeleka kubangela ukuba iinwele zikhule ngakumbi okanye zikhawuleze, kwaye nokuba iinzipho zingakhula ngokukhawuleza okanye zomelele nazo.

Kodwa ngokweKliniki yaseMayo, la mabango khange abonakaliswe. Ukuthatha iivithamini zokubeleka ngaphambi kweenwele okanye iinzipho ezingcono akunakuzisa ziphumo. Banokuba nemiphumo emibi.

Ukuthatha

Ukuba ucinga ukuthatha iivithamini zaphambi kokubeleka kwaye awukhulelwe, ukuncancisa, okanye ukuzama ukukhulelwa, vavanya ukutya kwakho kuqala. Uninzi lwabantu abatya ukutya okunesondlo akufuneki bathathe imultivitamin. Ukutya okunezakha-mzimba kubandakanya iiproteni ezingatyebanga, imithombo yobisi enamafutha asezantsi, iinkozo ezipheleleyo, kunye neziqhamo ezininzi kunye nemifuno.

Kodwa hlala ukhumbula ukuba kuhlala kukho ukungabikho kwesizathu sokuba ungadinga ukuthatha ivithamini okanye isongezelelo samaminerali. Mhlawumbi ugqirha wakho ufumene iziphene ezithile kwisondlo sakho. Kule meko, kuhlala kungcono ukuthatha isongezelelo esenzelwe ukunyanga ukusilela kwakho.

Ukwazi iimpawu ezinokubakho kunokukunceda ubone ukuba ngaba uneziphumo ebezingalindelekanga zeevithamini okanye iiminerali ezigqithileyo.

URachel Nall ungumongikazi okhathalele kakhulu wase-Tennessee kunye nombhali ozimeleyo. Waqala umsebenzi wakhe wokubhala kunye ne-Associated Press eBrussels, eBelgium. Nangona ekuthanda ukubhala ngezihloko ezahlukeneyo, ukhathalelo lwempilo kukuziqhelanisa kwakhe kunye nothando. UNall ngumongikazi osisigxina kwiyunithi yokhathalelo olunzulu eneebhedi ezingama-20 egxile ikakhulu kukhathalelo lwentliziyo. Uyakonwabela ukufundisa abaguli kunye nabafundi ngendlela yokuphila ubomi obusempilweni kunye nokonwaba.