Izixhobo ezongezelelweyo ngexesha lokukhulelwa: Yintoni ekhuselekileyo kunye neYiyo engekho

Umxholo

• Kutheni uthatha izongezo ngexesha lokukhulelwa?
• Ukukhulelwa kwandisa isidingo sezondlo
• Izongezo zemifuno zinokukunceda kwizifo- ngononophelo
• Izongezo zithathwa njengezikhuselekileyo ngexesha lokukhulelwa
• 1. Iivithamini zokubeleka
• 2. Folate
• 3. Intsimbi
• 4. Vitamin D
• 5. Magnesium
• 6. Ijinja
• 7. Ioli yeentlanzi
• 8. Iiprobiotic
• 9. Choline
• Izibonelelo zokuphepha ngexesha lokukhulelwa
• 1. Vitamin A
• 2. Vitamin E
• 3. Umnyama omnyama
• 4. Igolide
• 5. Dong quai
• 6. Yohimbe
• 7. Ezinye izongezo zemifuno zithathwa njengezingakhuselekanga ngexa lokukhulelwa
• Umgca wezantsi

Ukuba ukhulelwe, unokucinga ukuba ukuziva uxakekile kwaye udidekile kuza nomhlaba. Kodwa akufuneki ukuba kube yinto edidayo xa kufikwa kwiivithamini kunye nezongezo.

Ukuba wenze umsebenzi wakho owongezelelekileyo wokuthenga ngetyala, siyakubheja sele uyazi ukuba ukutya kwaselwandle okuphezulu kwe-mercury, utywala, kunye necuba alunamkhawulo ngexesha lokukhulelwa. Into enokumangalisa ngayo kukuba ezinye iivithamini, iiminerali, kunye nezongezo zemifuno kufuneka zithintelwe nazo.

Ulwazi malunga nezongezelelo ezikhuselekileyo nezingafaniyo nezinokwenza izinto zive ukuba kunzima nangakumbi. Sikufumene, nangona.

Eli nqaku liyaphula phantsi ukuba zeziphi izongezo ekukholelwa ukuba zikhuselekile ukuba zingathathwa ngexa lokukhulelwa nokuba kutheni ezinye izongezo kufuneka zithintelwe.

Kutheni uthatha izongezo ngexesha lokukhulelwa?

Ukufumana izondlo ezifanelekileyo kubalulekile kuwo onke amabakala obomi, kodwa kubaluleke kakhulu ngexesha lokukhulelwa, njengoko kuya kufuneka uzondle kunye nosana lwakho olukhulayo.

Ukukhulelwa kwandisa isidingo sezondlo

Ngexesha lokukhulelwa, ukutya okune-macronutrient kufuneka kukhule ngokukuko. IiMacronutrients zibandakanya ii-carbohydrate, iiproteni kunye namafutha.

Umzekelo, ukufunwa kweprotein kufuneka kunyuke ukusuka kwi-0.36 yegramu nganye ngekhilogram (0.8 yeegram ngekhilogram) yobunzima bomzimba kubafazi abangakhulelweyo ukuya kwi-0.5 yeepesenti ngeponti nganye (1.1 iigram ngekhilogram) yesisindo somzimba kubafazi abakhulelweyo.

Uya kufuna ukubandakanya iproteni kwisidlo ngasinye kunye ne-snack ukuhlangabezana neemfuno zakho.

Imfuno yee-micronutrients, ezibandakanya iivithamini, iiminerali, kunye nezinto ezilandelwayo, kunesidingo seemacronutrients.

Nangona abanye abantu bekwazi ukuhlangabezana nale mfuno ekhulayo ngokucwangciswa kakuhle, isicwangciso sokutya esinomsoco, kunokuba ngumngeni kwabanye.

Kuya kufuneka uthathe i-vitamin kunye ne-mineral supplements ngezizathu ezahlukeneyo, kubandakanya:

• Isondloukusilela: Abanye abantu banokufuna isongezelelo emva kovavanyo lwegazi lubonisa ukungabikho kwivithamini okanye izimbiwa. Ukulungisa ukusilela kubalulekile, njengoko ukunqongophala kwezakha mzimba ezinje ngefolate kunxulunyaniswe neziphene zokuzalwa.
• Ingqondogravidarum: Le ngxaki yokukhulelwa ibonakaliswa sisicaphucaphu kunye nokugabha. Ingakhokelela ekulahlekeni kobunzima kunye nokusilela kwezondlo.
• Ukutyaizithintelo: Abasetyhini abalandela izidlo ezithile, kubandakanya iivegans kunye nezo zinokunganyamezelani kokutya kunye ne-allergies, banokufuna ukongeza kunye neevithamini kunye neeminerals ukukhusela ukusilela kwe-micronutrient
• Ukutshaya: Nangona kubalulekile ukuba oomama banqande i-cigarettes ngexesha lokukhulelwa, abo baqhubeka ukutshaya banesondlo esithile njengevithamini C kunye nefolate.
• Zininziukukhulelwa: Abasetyhini abaphethe ngaphezulu kosana olunye baneemfuno ezincinci ze-micronutrient kunabafazi abathwele umntwana omnye. Ukuxhasa kuhlala kufuneka ukuba kuqinisekiswe isondlo esifanelekileyo kumama nakwiintsana zakhe.
• ImfuzaUtshintsho olufana neMTHFR: I-Methylenetetrahydrofolate reductase (MTHFR) luhlobo oluguqula uhlobo lomntu lube yindlela umzimba onokuyisebenzisa. Abafazi abakhulelweyo abanolu tshintsho lwemfuza banokudinga ukongeza ngohlobo oluthile lwephepha ukuphepha iingxaki.
• Isondlo esibi: Abasetyhini abangaphantsi kokutya okanye abakhetha ukutya okunezakhamzimba ezincinci banokufuna ukongeza ngeevithamini kunye neeminerali ukunqanda ukusilela.

Ukongeza, iingcali ezinje ngezo kwiAmerican College of Obstetricians kunye
Iingcali zeGynecologists (ACOG) zincomela ukuba bonke abantu abakhulelweyo bathathe i-vitamin kunye ne-folic acid yokukhulelwa. Oku kuyacetyiswa ukuba ugcwalise izikhewu zesondlo kwaye uthintele ukukhula okungaqhelekanga ekukhuleni njenge-spina bifida.

Kuxhomekeka kwiimeko zakho zobuqu, zilungiselele ukuthatha umsebenzi wokongeza izongezo kwinkqubo yakho yemihla ngemihla ukuba uyalelwa ngumboneleli wakho wezempilo.

Izongezo zemifuno zinokukunceda kwizifo- ngononophelo

Ukongeza kwii-micronutrients, izongezo zemifuno ziyathandwa.

Olunye uphononongo lwe-2019 lufumanise ukuba iipesenti ezili-15.4 zabasetyhini abakhulelweyo eUnited States basebenzisa izongezo zamayeza. Nangona kunjalo ayizizo zonke ezityhila koogqirha babo abazithathayo. (Kufunyenwe malunga neepesenti ezingama-25 zabasebenzisi bezongezo zemithi eUnited States abangaxeleli amaxwebhu abo.)

Ngelixa ezinye izongezo zemifuno zinokukhuseleka ukuzithatha ngexesha lokukhulelwa, zininzi kakhulu izinto ekunokwenzeka ukuba azikho.

Nangona amanye amayeza enokunceda kwizigulo eziqhelekileyo zokukhulelwa ezinjengezicaphucaphu kunye nesisu esibuhlungu, ezinye zinokuba yingozi kuwe nakumntwana.

Ngelishwa, akukho phando lukhulu ngokubhekisele ekusetyenzisweni kwezongezelelo zemithi ngabantu abakhulelweyo, kwaye kuninzi okungaziwayo malunga nokuba izongezo zinokukuchaphazela njani.

Eyona ukubheja ikhuselekileyo? Gcina ugqirha wakho esazi ngalo naluphi na utshintsho olwenziwe kwisicwangciso sakho sokutya kunye nezibonelelo.

Izongezo zithathwa njengezikhuselekileyo ngexesha lokukhulelwa

Njengamayeza, ugqirha wakho kufuneka avume kwaye abeke iliso kuzo zonke izongezo zemicronutrient kunye neherbal ukuqinisekisa ukuba ziyimfuneko kwaye zithathwa ngezixa ezikhuselekileyo.

Ngalo lonke ixesha thenga iivithamini kuphawu oluqinisekileyo olunemveliso ezivavanywe yimibutho yomntu wesithathu njenge-United States Pharmacopeia (USP).

Oku kuqinisekisa ukuba iivithamini zibambelela kwimigangatho ethile kwaye zikhuselekile ukuba zingathathwa. Andiqinisekanga ukuba zeziphi iimveliso ezaziwayo? Usokhemesti wasekhaya angaluncedo olukhulu.

1. Iivithamini zokubeleka

Iivithamini zaphambi kokubeleka ziimultivitamini ezenziwe ngokukodwa ukuhlangabezana neemfuno ezandayo zemicronutrients ngexesha lokukhulelwa.

Zenzelwe ukuba zithathwe ngaphambi kokukhulelwa kwaye ngexesha lokukhulelwa kunye nokuncancisa.

Izifundo eziqwalaselweyo zibonise ukuba ukuxhasa iivithamini kokubeleka kunciphisa umngcipheko wokuzalwa kwangaphambi kokubeleka kunye ne-preeclampsia. IPreeclampsia sisongelo esinokuba yingozi esibonakaliswa luxinzelelo lwegazi oluphezulu kunye neprotein enokwenzeka kumchamo.

Ngelixa iivithamini zokubeleka zingacwangciswanga ukuba zithathe indawo yesicwangciso sakho sokutya esisempilweni, zinokunceda ekuthinteleni izikhewu zesondlo ngokunikezela ngeemicronutrients ezingaphezulu ezifuneka kakhulu ngexesha lokukhulelwa.

Kuba iivithamini zaphambi kokubeleka ziqulathe iivithamini kunye neeminerals ozifunayo, ukuthatha iivithamini ezongezelelekileyo okanye izongezo zamaminerali akunakuba yimfuneko ngaphandle kokuba kucetyiswe ngugqirha.

Iivithamini zaphambi kokubeleka zihlala zimiselwe ngoogqirha kwaye ziyafumaneka ngaphezulu kwekhawuntari.

2. Folate

I-Folate yivithamini B edlala indima ebalulekileyo kwi-DNA synthesis, ukuveliswa kweeseli ezibomvu zegazi, kunye nokukhula komntwana kunye nokukhula.

I-acid ye-Folic yindlela yokwenziwa yefolate efumaneka kwizongezo ezininzi. Iyaguqulwa ibe yimo esebenzayo ye-f-L-methylfolate-emzimbeni.

Kuyacetyiswa ukuthatha okungenani ii-micrograms ezingama-600 (mcg) ze-folate okanye i-folic acid ngosuku ukunciphisa umngcipheko weziphene ze-neural tube kunye nokuzalwa okungaqhelekanga njengokukrala kwentliziyo kunye neziphene zentliziyo.

Kwizifundo ezintlanu ezinamakhwiniba kubandakanya abasetyhini abangama-6,105, ukongeza nge-folic acid yonke imihla yayanyaniswa nomngcipheko omncinci wokungalunganga kweziphene ze-neural tube. Akukho ziphumo ebezingalindelekanga ezibiweyo.

Nangona i-folate eyaneleyo inokufumaneka ngokutya, abaninzi abafazi abayidli ukutya okwaneleyo, okwenza ukuxhaswa kuyimfuneko.

Ukongeza, ukuba bonke abasetyhini abaneminyaka yobudala bokuzala badla ubuncinci i-400 mcg ye-folate okanye ye-folic acid ngosuku.

Kungenxa yokuba ukukhulelwa okungacwangciswanga kungacwangciswanga, kwaye ukungaqheleki kokuzalwa ngenxa yokusilela komntu kunokwenzeka kwasekuqaleni kakhulu ekukhulelweni, nangaphambi kokuba uninzi lwabasetyhini lwazi ukuba lukhulelwe.

Kungaba bubulumko kwabasetyhini abakhulelweyo, ngakumbi abo bane-MTHFR yemfuza, ukuba bakhethe isongezelelo esiqulathe i-L-methylfolate ukuqinisekisa ukuthathwa okuphezulu.

3. Intsimbi

Isidingo sesinyithi sonyuka kakhulu ngexesha lokukhulelwa, njengoko umthamo wegazi koomama ukwanda malunga.

Intsimbi ibalulekile ekuhanjisweni kweoksijini kunye nokukhula okusempilweni kunye nokukhula kosana lwakho kunye neplasenta.

E-United States, ukuxhaphaka kokunqongophala kwesinyithi kwabasetyhini abakhulelweyo kujikeleze iipesenti ezili-18, kwaye iipesenti ezintlanu zala manina anemia.

I-Anemia ngexesha lokukhulelwa inxulunyaniswa nokuhanjiswa kwangaphambi kwexesha, uxinzelelo koomama, kunye ne-anaemia.

Ukuthathwa kokucetyiswa kwe-27 milligrams (mg) yentsimbi ngosuku kunokufikelelwa kwiivithamini ezininzi zokubeleka. Nangona kunjalo, ukuba unentsilelo yentsimbi okanye i-anemia, uyakufuna amathamo aphezulu esinyithi, alawulwa ngugqirha wakho.

Ukuba awuswele intsimbi, akufuneki uthathe ngaphezu kokucetyiswa kokungeniswa kwentsimbi ukunqanda iziphumo ebezingalindelekanga. Oku kunokubandakanya ukuqunjelwa, ukugabha, kunye namanqanaba aphezulu e-hemoglobin ngokungaqhelekanga.

4. Vitamin D

Le vithamini inyibilika ngamanqatha ibalulekile ekusebenzeni komzimba, kwimpilo yethambo, kunye nokwahlulwa kweseli.

Ukunqongophala kukaVitamin D ngexesha lokukhulelwa kunxulunyaniswe nomngcipheko okhulayo wecandelo lokuyeka, ipreeclampsia, ukuzalwa kwangaphambi kokubeleka, kunye nesifo seswekile sokukhulelwa.

Ukutya okucetyiswayo okwangoku kwe-vitamin D ngexesha lokukhulelwa ngama-600 IU okanye i-15 mcg ngosuku. Nangona kunjalo, cebisa ukuba ivithamin D iimfuno ngexesha lokukhulelwa ziphezulu kakhulu.

Ngena kunye nogqirha wakho malunga nokuhlolwa kwe-vitamin D kunye nokuxhaswa okufanelekileyo.

5. Magnesium

I-Magnesium yiminerali ebandakanyeka kumakhulu okuphendula kwemichiza emzimbeni wakho. Idlala indima ebalulekileyo kwi-immune, muscle, kunye ne-nerve function.

Ukusilela kule minerali ngexesha lokukhulelwa kunokunyusa umngcipheko wexinzelelo lwexinzelelo kunye nokusebenza ngaphambi kwexesha.

Olunye uphononongo lubonisa ukuba ukongeza nge-magnesium kunokunciphisa umngcipheko weengxaki ezinje ngokuthintela ukukhula komntwana kunye nokuzalwa kwangaphambi kokuzalwa.

6. Ijinja

Iingcambu zejinja zihlala zisetyenziswa njengesiqholo kunye nokongezwa kwemifuno.

Kwifom yokongeza, usenokuba ukhe weva ngayo isetyenziselwa ukunyanga isicaphucaphu esibangelwa kukugula okushukumayo, ukukhulelwa, okanye ichemotherapy.

Izifundo ezine zicebise ukuba ijinja ikhuselekile kwaye iyasebenza ekunyangeni isicaphucaphu esibangelwa kukukhulelwa kunye nokugabha.

Isicaphucaphu kunye nokugabha kuxhaphakile ngexesha lokukhulelwa, kwaye kwabasetyhini bafumana ikota yokuqala yokukhulelwa.

Nangona ijinja inokunceda ukunciphisa le ngxaki yokukhulelwa ingathandekiyo, uphando oluninzi luyafuneka ukuze kuchongwe eyona idosi iphezulu ikhuselekileyo. Phinda ujonge nogqirha wakho ukuze ubone ukuba uyayifuna na.

7. Ioli yeentlanzi

Ioyile yeentlanzi iqulethe i-docosahexaenoic acid (DHA) kunye ne-eicosapentaenoic acid (EPA), ii-acid ezimbini ezibalulekileyo ezibalulekile ekukhuleni kwengqondo yomntwana.

Ukuxhaswa nge-DHA kunye ne-EPA ekukhulelweni kunokunyusa ukukhula kwengqondo emva kokukhulelwa kusana lwakho kunye nokunciphisa ukudakumba koomama, nangona uphando kwesi sihloko lungagqibeki.

Nangona izifundo zokujonga zibonise ukuphucula ukusebenza kwengqondo kubantwana babafazi abongeze ngeoyile yeentlanzi ngexesha lokukhulelwa, izifundo ezininzi ezilawulwayo ziye zasilela ukubonisa isibonelelo esingaguqukiyo.

Umzekelo, ukubandakanya abantu ababhinqileyo abangama-2,399 abafumananga mahluko ekusebenzeni kwengqondo yeentsana ezinomama abongeze ngee-capsule zeoyile zentlanzi eziqukethe i-800 mg ye-DHA ngemini ngexesha lokukhulelwa, xa kuthelekiswa neentsana ezingoomama abangazange.

Olu pho nonongo lufumene ukuba ukuxhaswa kweoli yeentlanzi akuzange kuthinte ukuxinezeleka komama.

Nangona kunjalo, uphononongo lufumanise ukuba ukongezwa ngeoyile yeentlanzi kukhuselwe ekuhanjisweni kwangaphambi kwexesha, kwaye obunye ubungqina bucebisa ukuba ioyile yentlanzi inokunceda kuphuhliso lwamehlo okomntwana.

Amanqanaba e-DHA yoomama abalulekile kuphuhliso olululo lomntwana kwaye ukuncedisa kuthathwa njengokukhuselekileyo. Ijaji isaphumile malunga nokuba ukuthatha ioyile yeentlanzi ngexesha lokukhulelwa kubalulekile.

Ukufumana i-DHA kunye ne-EPA ngokutya, kuyakhuthazwa ukuba kudliwe ii-servings ezimbini ukuya kwezintathu zeentlanzi ezisezantsi njenge-salmon, isardadi, okanye ipollock ngeveki.

8. Iiprobiotic

Ngenxa yokwanda kolwazi ngokubanzi ngempilo yamathumbu, uninzi lwabazali kufuneka bajike kwiiprobiotic.

Iiprobiotic ziphila ngamagciwane amancinci ekucingelwa ukuba anceda impilo yokugaya ukutya.

Izifundo ezininzi zibonise ukuba iiprobiotic ngexesha lokukhulelwa, kwaye akukho ziphumo zichaphazelekayo ezichongiweyo, ngaphandle komngcipheko ophantsi kakhulu wosulelo olwenziweyo lweprobiotic.

Ukongeza, uphononongo oluninzi lubonakalisile ukuba ukuxhasa iiprobiotic kunokunciphisa umngcipheko wesifo seswekile sokukhulelwa, uxinzelelo lwasemva kokubeleka, kunye ne-eczema yeentsana kunye nedermatitis.

Uphando ngokusetyenziswa kweprobiotic ekukhulelweni luyaqhubeka, kwaye ngaphezulu malunga nendima yeeprobiotic kwimpilo yoomama kunye neyomntwana ngokuqinisekileyo iya kufunyanwa.

9. Choline

UCholine udlala indima ebalulekileyo ekukhuleni kwengqondo yomntwana kwaye unceda ukuthintela ukungaqheleki kwengqondo kunye nomqolo.

Isibonelelo sangoku esicetyiswayo semihla ngemihla se-choline ngexesha lokukhulelwa (i-450 mg ngosuku) kucingelwa ukuba ayonelanga kwaye ukutya kufutshane kunokuba kufanelekile endaweni yoko.

Qaphela ukuba iivithamini zaphambi kokubeleka zihlala zingenayo i-choline. Isongezo esahlukileyo se-choline sinokucetyiswa ngugqirha wakho.

Izibonelelo zokuphepha ngexesha lokukhulelwa

Ngelixa ukongeza kwezinye ii-micronutrients kunye namayeza ekhuselekileyo kukhuselekile kwabasetyhini abakhulelweyo, uninzi lwazo kufuneka luthintelwe, okanye luthintelwe kwixabiso eliphezulu.

Njalo qwa lasela ugqirha wakho ngaphambi kokuba ungeze nayiphi na into eyongezelelweyo ngaphandle kweevithamini zokubeleka ongazithathayo.

1. Vitamin A

Uya kuhlala ufumana ivithamini A kwiivithamini zakho zokubeleka ngaphambi kokuba zibeleke kuba zibaluleke kangaka. Nangona le vithamini ibaluleke kakhulu kuphuhliso lombono wosana kunye nokusebenza komzimba, kaninzi Vitamin A kunokuba yingozi.

Ngenxa yokuba ivithamini A inyibilika ngamanqatha, umzimba wakho ugcina isixa esigqithileyo esibindini.

Olu qokelelo lunokuba neziphumo eziyityhefu emzimbeni kwaye lukhokelele kumonakalo wesibindi. Inokubangela neziphene zokuzalwa.

Umzekelo, ukugqitha kweevithamini A ngexesha lokukhulelwa kubonisiwe kubangela ukubeleka kokuzalwa okungaqhelekanga.

Phakathi kweevithamini zaphambi kokubeleka kunye nokutya, kuya kufuneka ube nakho ukufumana i-vitamin A eyoneleyo, kwaye ukongezwa okongezelekileyo ngaphandle kweevithamini zakho zokubeleka azicetyiswa.

2. Vitamin E

Le vithamini inyibilikayo inamafutha idlala indima ebalulekileyo emzimbeni kwaye iyabandakanyeka ekubonakalisweni kofuzo kunye nasekusebenzeni komzimba.

Ngelixa i-vitamin E ibaluleke kakhulu empilweni, kuyacetyiswa ukuba ungongezeleli ngayo.

Ukongezwa okongezelelweyo kunye ne-vitamin E akuboniswanga ukuphucula iziphumo zoomama okanye iintsana kwaye kunoko kunokwandisa umngcipheko weentlungu zesisu kunye nokuqhekeka kwangaphambili kwesaka le-amniotic.

3. Umnyama omnyama

Ilungu losapho lwe-buttercup, i-cohosh emnyama sisityalo esisetyenziselwa iinjongo ezahlukeneyo, kubandakanya ukulawula ukukhanya okutshisayo kunye necramps zokuya exesheni.

Akukhuselekanga ukuthatha le mifuno ngexesha lokukhulelwa, njengoko kunokubangela ukukhutshwa kwe-uterine, okunokubangela ukuba umntu asebenze ngaphambi kwexesha.

I-cohosh emnyama ifunyenwe ibangela ukonakala kwesibindi kwabanye abantu.

4. Igolide

IGoldenseal sisityalo esisetyenziswa njengesongezo sokutya ukunyanga izifo zokuphefumla kunye norhudo, nangona kukho uphando oluncinci kakhulu kwiziphumo zalo nakukhuseleko.

IGoldenseal iqulethe into ebizwa ngokuba yi-berberine, ebonakalise ukuba mandundu kwe-jaundice kwiintsana. Ingakhokelela kwimeko ebizwa ngokuba yi-kernicterus, uhlobo olunqabileyo lomonakalo wobuchopho olunokubulala.

Ngenxa yezi zizathu, ngokuqinisekileyo thintela igolide.

5. Dong quai

I-Dong quai yingcambu esele isetyenzisiwe ngaphezulu kweminyaka eyi-1 000 kwaye ithandwa kakhulu kunyango lwesiTshayina.

Nangona isetyenziselwa ukunyanga yonke into ukusuka exesheni ukuya kuxinzelelo lwegazi, ubungqina ngokubhekisele ekusebenzeni kwayo kunye nokhuseleko abukho.

Kuya kufuneka uphephe i-dong quai, njengoko inokuvuselela ukubambana kwesibeleko, iphakamisa umngcipheko wokukhulelwa kwesisu.

6. Yohimbe

I-Yohimbe sisongezelelo esenziwe ngamaxolo omthi womthonyama eAfrika.

Isetyenziswa njengeyeza elinyangayo ukunyanga uluhlu lweemeko ukusuka ekusebenzeni kwe-erectile ukuya ekutyebeni kakhulu.

Le mifuno akufuneki isetyenziswe ngexesha lokukhulelwa, njengoko inxulunyaniswa neziphumo ebezingalindelekanga ezinobungozi ezinje ngoxinzelelo oluphezulu lwegazi, isifo sentliziyo, kunye nokubanjwa.

7. Ezinye izongezo zemifuno zithathwa njengezingakhuselekanga ngexa lokukhulelwa

Kungcono ukuphepha oku kulandelayo:

• wabona i palmetto
• ubumnyama
• iclover ebomvu
• angelica
• Yarrow
• umhlonyane
• luhlaza cohosh
• pennyroyal
• ephedra
• ikhwort

Umgca wezantsi

Ukukhulelwa lixesha lokukhula kunye nophuhliso, isenza impilo kunye nesondlo kwindawo ephambili. Ukuthatha olona nyango lusemgangathweni yeyona njongo.

Ngelixa ezinye izongezo zinokuba luncedo ngexesha lokukhulelwa, uninzi lunokubangela iziphumo ebezingalindelekanga eziyingozi kuwe nakumntwana wakho.

Ngokubalulekileyo, ngelixa ukongeza iivithamini ezithile kunye neeminerali kunokunceda ukuzalisa izikhewu zesondlo, izongezo azenzelwanga ukuthatha indawo yesicwangciso sokutya esifanelekileyo kunye nendlela yokuphila.

Ukondla umzimba wakho ngokutya okunezondlo, kunye nokufumana imithambo eyaneleyo kunye nokulala kunye nokunciphisa uxinzelelo, yeyona ndlela ilungileyo yokuqinisekisa ukukhulelwa okusempilweni kuwe nakumntwana wakho.

Nangona izongezo zinokuba yimfuneko kwaye ziluncedo kwiimeko ezithile, soloko ujonga ugqirha wakho ngokubhekisele kwiidosi, ukhuseleko, kunye nobungozi kunye nezibonelelo ezinokubakho.