Mavitamini Abwino Kwambiri Oyembekezera, Malinga ndi Ob-Gyns (Komanso, Chifukwa Chomwe Mumawafunira Poyambirira)

Zamkati

• Kodi mavitamini asanabadwe ndi chiyani, ndipo chifukwa chiyani mumafunikira?
• Kodi muyenera kuyamba kumwa mavitamini oyembekezera nthawi yayitali bwanji?
• Ndi zinthu ziti zomwe muyenera kuyang'ana mu vitamini wabwino woyembekezera?
• Mavitamini Abwino Kwambiri Oyembekezera, Malinga ndi Ob-gyns
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Kudziwa kuti ndi mavitamini ati omwe muyenera kumwa kuti muwonjezere zakudya zanu ndizosokoneza. Ponyani chinthu china mu kusakaniza-ngati munthu akukula mkati mwanu! -Ndipo izi zimakweza kwenikweni. Ngati muli ndi pakati (kapena mukukonzekera kukulitsa banja lanu), izi ndi zomwe muyenera kudziwa chifukwa chake mumafunikira mavitamini asanabadwe komanso mavitamini abwino kwambiri omwe amabadwa ndi ob-gyns. (Zogwirizana: Kodi Mavitamini Opangidwa Ndi Makonda Alidi Ofunika?)

Kodi mavitamini asanabadwe ndi chiyani, ndipo chifukwa chiyani mumafunikira?

Amayi onse omwe ali ndi pakati kapena akufuna kukhala ndi pakati amafunikira mavitamini asanabadwe, chifukwa ndi omwe amathandiza kwambiri m'thupi lanu komanso kwa mwana wanu yemwe akukula, atero a Romy Block, MD, katswiri wodziwika bwino wazamankhwala am'magazi komanso woyambitsa wa Vitamini Wanu.

Mofanana ndi mavitamini anu apatsiku ndi tsiku, mavitamini asanabadwe amayenera kuthana ndi vuto la michere yomwe mungakhale mukusowa kapena yomwe muyenera kuwonjezera mukakhala ndi pakati (matenda am'mawa ndi enieni, anthu - ndizomveka bwino ngati masamba anu adya). Kuphatikiza apo, ma gummies ndi mapiritsiwa ali ndi mavitamini owonjezera ndi michere yomwe thupi lanu limafunikira kuti akule mwana wathanzi.

Mwachitsanzo, folate kapena folic acid ndiyofunika kwambiri isanachitike komanso nthawi yapakati, popeza imathandiza kupewa zovuta zazikulu pakubadwa kwa ubongo wa msana ndi msana, malinga ndi American College of Gynecology (ACOG). Ngakhale mutha kupeza kupatsidwa folic acid kuchokera ku zakudya monga sipinachi, Brussels zikumera, ndi katsitsumzukwa, zingakhale zovuta kuti mufikire mlingo woyenera wa tsiku ndi tsiku kuchokera ku noshing pa veggies zobiriwira izi.

Chitsanzo china chabwino? Calcium. Ngati mulibe calcium yokwanira yothandizira kukula kwa chigoba cha mwana wanu, mwana wosabadwayo akhoza kutenga zomwe akufunikira kuchokera ku mafupa anu, malinga ndi National Institute of Health (NIH). Chifukwa chake, vitamini woyembekezera atha kuthandizira zakudya zanu kuti zikuthandizeni kupeza zakudya zoyenera zomwe ndizofunikira pa thanzi lanu komanso la mwana.

Dokotala wanu angathenso kupereka lingaliro la kutenga mavitamini asanabadwe pambuyo mwana wanu amabadwa. Mukakhala ndi pakati, thupi lanu limakhala "lodzaza ndi michere," motero kupitiriza kumwa kapena kumusinthanitsa ndi vitamini wobereka pambuyo pake kumatha kukuthandizani kuti mupeze michere yomwe yatayika, akufotokoza Dr. Pa Zowonjezera)

Kodi muyenera kuyamba kumwa mavitamini oyembekezera nthawi yayitali bwanji?

Dr. Block akulangiza kuti muyambe kumwa mavitamini oyembekezera mkati mwa miyezi itatu kapena isanu ndi umodzi kuchokera pamene mukukonzekera kutenga pakati. Izi ndichifukwa choti mavitamini ambiri osungunuka mafuta omwe azimayi amakhala osakwanira, monga vitamini D, amatha kukhala otsika asanakhale ndi pakati, ndipo zimatha kutenga miyezi ingapo kuti musinthe magawidwe anu, akutero. (Psst...mungafune kuunikanso machitidwe anu olimbitsa thupi komanso chifukwa masewera olimbitsa thupi amatha kukhudza chonde chanu.)

Muyeneranso kuyamba kumwa ma micrograms a 400-700 a folic acid tsiku lililonse mwezi umodzi musanatenge pakati pa trimester yoyamba, ndikutsatiridwa ndi kuchuluka kwama micrograms 600 tsiku lachitatu ndi lachitatu, Adrian Del Boca, MD, MS, FACOG, a board-certified ob-gyn ku Miami Obstetrics Gynecology. Folic acid ndiyofunikira panthawi yapakati chifukwa imathandizira kupanga chubu cha neural chomwe chimakula mpaka msana wa msana, msana, ubongo, ndi chigaza, malinga ndi Centers for Disease Control and Prevention (CDC).

Ndi zinthu ziti zomwe muyenera kuyang'ana mu vitamini wabwino woyembekezera?

Mwambiri, muyenera kuyang'ana mavitamini asanabadwe omwe amaphatikizira zinthu zinayi: B6, folic acid, ayodini, ndi chitsulo, atero a Mary Jacobson, MD, azamayi ndi azamayi komanso wamkulu wazachipatala ku Alpha Medical.

Amayi oyembekezera ayenera kutsata kukwaniritsa ma micrograms 400 a folic acid, 600 IU ya vitamini D, 27 mg yachitsulo, ndi 1,000 mg ya calcium, malinga ndi ACOG. Koma chifukwa amaonedwa ngati chowonjezera, mavitamini oyembekezera samayendetsedwa ndi Food and Drug Administration (FDA), motero, sangakhale ndi kuchuluka koyenera kwa chinthu chilichonse.

Pofuna kuthandizira, pali zinthu ziwiri zomwe muyenera kuyang'ana pa phukusi kuti muwonetsetse kuti vitamini woyembekezera ndi wovomerezeka: Njira Zabwino Zopangira Zinthu kapena sitampu ya GMP yomwe imatsimikizira kuti zakudya zowonjezera zimakhala ndi zonse zomwe zimanena kuti zimachita komanso chizindikiro cha United States Pharmacopeia (USP) chaperekedwa. zowonjezera zomwe zakwaniritsa zowona zazokhazokha ndi chitetezo.

Tsopano, ndichifukwa chiyani michere iyi ndiyofunika kwambiri? Vitamini D ndi kashiamu zimagwirira ntchito limodzi kupanga mafupa ndi mano a mwana wanu, ndipo vitamini D ndi yofunikanso pakhungu lathanzi ndi maso a mwana wanu, malinga ndi ACOG. Mukakhala ndi pakati, thupi lanu limafunikira ayironi wowonjezera - kuwirikiza kawiri kuchuluka komwe mumafunikira mukakhala mulibe mwana - kuti mupange magazi ochulukirapo kuti apereke oxygen kwa mwana. (Zogwirizana: Momwe Mungapezere Iron Yokwanira Ngati Simudya Nyama)

Mavitamini oyembekezera angakhale ndi zowonjezera zowonjezera monga omega-3 fatty acids (makamaka, DHA), omwe awonetsedwa kuti amachepetsa kuchuluka kwa kubadwa asanakwane komanso kupsinjika kwa amayi, komanso kutenga nawo gawo pakukula kwa fetus, akutero Dr. Brauer. (FYI: Mutha kupezanso omega-3s kuchokera pachakudya chambiri chokhala ndi nsomba komanso mbewu za fulakesi ndi zakudya zamasamba zolimba.)

Izi zati, kumbukirani malingaliro a ACOG ndi osachepera kuchuluka-kotero azimayi omwe ali ndi mbiri ya ziphuphu za neural tube, zomwe zimakhudza kukula kosakwanira kwa ubongo, msana, kapena msana, malinga ndi ACOG, kapena omwe angamwe mankhwala ena omwe amalepheretsa kuyamwa kwa vitamini (monga ma proton-pump inhibitors monga Prilosec chifukwa cha kutentha pamtima), angafunike Mlingo wokwera, akutero Anate Brauer, MD, katswiri wazachipatala wovomerezeka ndi board ku Shady Grove Fertility ku New York City. Mimba yokhala ndi ana awiri kapena kupitilira apo nthawi zambiri imafuna calcium ndi iron yayikulu, akuwonjezera.

Khulupirirani kapena ayi, komabe ndi zotheka kupitirira m'mimba ndi mavitamini oyembekezera. "Chifukwa chakuti pang'ono ndi chabwino kwa inu sizikutanthauza kuti zambiri ndi zabwino kwa inunso," akutero Dr. Block. M'malo mwake, mavitamini E ochulukirachulukira adalumikizidwa ndi ululu wam'mimba komanso zotupa zotupa m'mimba (kusweka kwa madzi) mukakhala ndi pakati, ndipo kuchuluka kwa vitamini A kumatha kubweretsa zovuta m'mwana, "akufotokoza Dr. Block.

Mavitamini Abwino Kwambiri Oyembekezera, Malinga ndi Ob-gyns

Nthawi zonse lankhulani ndi dokotala wanu za vitamini ndi kugwiritsa ntchito mankhwala owonjezera pamene muli ndi pakati (kapena ayi), popeza adzatha kulangiza njira yabwino kwambiri ya zosowa zanu zapadera ndi mbiri yachipatala. Ndipo kumbukirani, mavitamini onse a amayi oyembekezera ayenera kuthandizira, osati kuwonjezerapo — chakudya chopatsa thanzi chomwe chimaphatikizapo zakudya zofunika kwa inu ndi mwana, akutero Dr. Del Boca. (Polankhula za izi, zingati ayenera mumadya pa nthawi ya mimba?)

Kungakhale kovuta kuyerekeza zopangidwa, chifukwa mayi aliyense ali ndi zosowa zake pokhudzana ndi mavitamini asanabadwe ndipo samayendetsedwa ndi FDA, atero a Dr. Brauer, koma nazi zina mwazomwe akatswiri asankha kwambiri.

1. One A Day Prenatal 1 Multivitamin (Gulani, $20 pa makapisozi 60, amazon.com)

Kuti mupeze njira yotsika mtengo ya OTC yokhala ndi omega-3 fatty acids, uku ndikusankha mwanzeru, atero Dr. Jacobson. Kumbukirani: omega-3 fatty acids awonetsedwa kuti amathandizira pakukula kwa ubongo wa mwana asanabadwe komanso atabadwa, malinga ndi ACOG. (Komanso munadzaza ndizofunikira izi? Mwambo watsopano wobereketsa wama vitamini.

2. 365 Mtengo Watsiku ndi Tsiku Ma Gummies Oyembekezera (Gulani, $ 12 kwa 120 gummies, amazon.com)

Mtunduwu umakhala ndi michere yowonjezeramo m'mimba yothandizira potulutsa m'mimba chifukwa cha mimba, atero a Heather Bartos, MD, ob-gyn omwe amakhala kunja kwa Dallas, Texas. Ngati mukufuna vitamini yobereka yomwe ingathandize kupweteketsa mtima, yang'anani imodzi yomwe ili ndi mayunitsi pafupifupi 20,000 a michere monga amylase, lipase, protease, kapena lactase, akuwonjezera.

3. Munda wa Vitamini Code Wosabadwa Kwambiri (Buy It, $27 for 90 capsules, amazon.com)

Iyi ndi njira yazamasamba, yotetezedwa ku zakudya zomwe zimaphatikizaponso ma probiotics, akutero Dr. Jacobson. Kusinthasintha kwa mahomoni atatenga mimba kumatha kuyambitsa kusintha kwa matumbo ndipo maantibiotiki amatha kuthandizira kuwongolera chimbudzi. (Zokhudzana: Gulani Chilichonse Chomwe Chidandipeza Kupyolera M'mitatu Yanga Yoyamba Ya Mimba)

4. Chilengedwe Chopangidwa ndi Prenatal Multi DHA Liquid Softgels (Buy It, $21 for 150 softgels, amazon.com)

Mavitamini omwe amapita kumtundu woterewa ali ndi mavitamini onse oyenerera kuphatikizapo DHA (yomwe yasonyezedwa kuti imathandizira kukulitsa ubongo wa mwana wanu ndi chidziwitso), komanso imakhala yosavuta m'mimba (kwa amayi ambiri) komanso yosavuta kumeza, akutero Dr. .

5. Mavitamini Omaliza Kubereka (Gulani, $ 75 pamasiku 91, amazon.com)

Dr. Brauer amalimbikitsa mtundu wotumiza makalatawu osati mavitamini ake okhawo komanso za mankhwala omwe amapangidwira kuti azikhala ndi pakati komanso pambuyo pathupi.

6. Mathalauza Anzeru Pomaliza Kubereka (Gulani, $ 16 kwa 30 gummies, amazon.com)

Ngati mukulimbana ndi nseru komanso/kapena mukuyang'ana njira yomwe ili yosavuta kumwa kuposa, tinene, piritsi lachunky, pitani pagawo laling'ono, ngati chopangidwa ndi Dr. Jacobson. Dziwani kuti mavitamini a gummy komanso osasunthika onse amakhala ndi mtundu winawake wa zotsekemera, chifukwa chake ngati mumawakomera otsekemera kapena muli ndi mbiri yokhudza matenda ashuga, yesani mapiritsi m'malo mwake, akutero.

7. Mapiritsi a CitraNatal B-Calm Prenatal Supplement (Mankhwala okha, citranatal.com)

Mufunikira mankhwala akuchipatala a vitamini woberekera, atero Dr. Brauer, koma ndi njira yabwino kwa azimayi omwe amadwala m'mawa. Lili ndi vitamini B6, yemwe amawonetsedwa kuti amathandizira kuchepetsa kunyoza komanso kusanza panthawi yapakati. (Azimayi ambiri amatenga nthawi yambiri asanabadwe, pokhapokha atakhala ndi zovuta zina zathanzi kapena kuperewera kwakukulu, atero Dr. Bartos.)

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