Kodi Mavitamini Okhala Ndi Ubwino Ndi Otetezeka Ngati Simuli ndi Pathupi?

Zamkati

• Kodi mavitamini apakati ndi otani?
• Kodi mavitamini apakati pa kubala amasiyana bwanji ndi mavitamini apadera?
• Kodi ndiyenera kumwa ma vitamini a amayi asanabadwe liti?
• Kodi nditha kumwa mavitamini asanabadwe ngati sindikufuna kutenga mimba?
• Maganizo olakwika okhudza mavitamini asanabadwe
• Kutenga

Mwambi wodziwika wokhudza kutenga pakati ndikuti mukudya awiri. Ndipo ngakhale kuti mwina simufunikiranso ma calories ambiri pomwe mukuyembekezera, zosowa zanu pazakudya zimawonjezeka.

Kuonetsetsa kuti amayi oyembekezera akupeza mavitamini ndi michere yokwanira, nthawi zambiri amatenga vitamini wobereka. Mavitamini a prerenatal amalumikizidwa ndi kuchepetsa mavuto omwe amabwera chifukwa cha mimba monga zotupa za neural tube ndi kuchepa kwa magazi.

Ndi maubwino ambiri, ndikosavuta kukayikira ngati muyenera kuwatenga ngakhale simukuyembekezera kapena kuyesa kutenga pakati. Koma kwakukulukulu, ngati simukuganiza zobweretsa pang'ono padziko lapansi, michere yanu yambiri imayenera kuchokera pazakudya zanu - osati vitamini.

Pano pali zowopsa ndi zabwino zakumwa mavitamini asanabadwe.

Kodi mavitamini apakati ndi otani?

Vitamini kanjira komwe muli mankhwala osungikira kwanuko mumakhala mavitamini osiyanasiyana mosiyanasiyana amuna ndi mibadwo. Mavitamini apakati amatenga makamaka kwa amayi omwe amaganiza zokhala ndi pakati kapena omwe ali ndi pakati.

Lingaliro la mavitamini asanabadwe ndiloti zina mwa zakudya za amayi ndi mavitamini amafunika kuwonjezeka ndi mimba. Khanda limafunikira makamaka michere kuti likule. Amayi oyembekezera samatenga zakudya zokwanira nthawi zonse pazakudya zawo za tsiku ndi tsiku. Mavitamini obadwa nawo amatanthauza kuti athetse vuto la thanzi.

Ndikofunika kukumbukira kuti mavitamini asanabadwe ndizowonjezera zakudya zopatsa thanzi amayi omwe akuyembekezera. Sali m'malo mwa chakudya chopatsa thanzi.

Kodi mavitamini apakati pa kubala amasiyana bwanji ndi mavitamini apadera?

Mitundu yambiri ya mavitamini yobadwa nayo imapezeka pamsika. Ngakhale palibe mtundu uliwonse wamavitamini onse asanabadwe, mudzawona kuti mavitamini asanabadwe amakhala ndi michere iyi:

Calcium. Malinga ndi Chipatala cha Mayo, amayi apakati ndi achikulire amafunikira calcium ya milligrams (mg) tsiku lililonse. Mavitamini oyembekezera amakhala ndi calcium pakati pa 200 ndi 300 mg. Izi zimathandizira kufunikira kwa calcium ya mkazi koma samawerengera zosowa zake zonse za calcium tsiku ndi tsiku. Calcium ndi yofunika kwa amayi onse chifukwa imathandiza kuti mafupa awo akhale olimba.

Folic acid. Kutenga folic acid yokwanira kumalumikizidwa ndi kuchepa kwa ziphuphu za neural tube ngati msana bifida. American College of Obstetricians and Gynecologists amalimbikitsa kuti amayi apakati (ndi omwe akuyesera kutenga pakati) atenge ma micrograms 600 (mcg) a folic acid tsiku lililonse kuchokera kumagwero onse. Popeza zingakhale zovuta kupeza folic acid wochuluka kuchokera kuzakudya zokha, chowonjezera chimalimbikitsidwa.

Zakudya zomwe zimakhala ndi folic acid (yemwenso amadziwika kuti folate) zimaphatikizapo nyemba, masamba obiriwira, katsitsumzukwa, ndi broccoli. Zakudya zambiri zolimba kuphatikiza chimanga, buledi, ndi pasitala nawonso amasewera.

Chitsulo. Mchere uwu ndi wofunikira kuti apange maselo ofiira atsopano mthupi. Chifukwa chakuti mayi amachulukitsa magazi ake ali ndi pakati, chitsulo ndichofunika kukhala nacho. Malinga ndi Chipatala cha Mayo, amayi apakati amafunikira chitsulo cha 27 mg patsiku. Izi ndi 8 mg kuposa akazi omwe alibe mimba.

Mavitamini a pathupi nthawi zambiri amakhala ndi mavitamini ndi michere ina. Izi zingaphatikizepo:

• omega-3 mafuta acids
• mkuwa
• nthaka
• vitamini E
• vitamini A
• vitamini C

Kodi ndiyenera kumwa ma vitamini a amayi asanabadwe liti?

Nthawi zonse lankhulani ndi dokotala musanayambe kumwa mavitamini asanabadwe. Ngati mukuyesera kutenga pakati kapena muli ndi pakati, dokotala wanu angakulimbikitseni kuti muwatenge.

Ngakhale mutha kugula mavitamini apakati pa kontrakitala, madotolo amathanso kukupatsirani mankhwala. Azimayi omwe ali ndi ma multiples, achinyamata omwe ali ndi pakati, komanso amayi apakati omwe ali ndi mbiri yogwiritsa ntchito mankhwala osokoneza bongo ali pachiwopsezo chachikulu cha kuchepa kwa mavitamini ndi mchere. Mavitamini a pathupi ndi ofunikira makamaka kwa azimayiwa.

Madokotala amalimbikitsa kuti amayi omwe akuyamwitsa apitilize kumwa mavitamini asanabadwe. Mavitamini obadwa nawo atha kukhala othandizira ena kwa amayi omwe akuyamwitsa omwe amafunikira michere yambiri kuti apange mkaka wa m'mawere.

Ngakhale simukuyesera kutenga pakati, mungafunenso kutenga folic acid supplement. Ndi chifukwa theka la mimba ku United States sizinakonzedwe. Chifukwa ubongo ndi msana zimayamba kale kumayambiriro kwa mimba, folic acid ndiyofunikira. Azimayi azaka zoberekera amathanso kudya zakudya zopatsa thanzi m'malo mochita kutenga chowonjezera.

Kodi nditha kumwa mavitamini asanabadwe ngati sindikufuna kutenga mimba?

Mavitamini apakati amatenga zosowa za amayi apakati ndi oyamwitsa. Amakonzekera kupanga zofooka zomwe mayi wapakati amakhala nazo. Koma sizimapangidwira azimayi (kapena amuna) omwe sayembekezera kapena kuyamwa.

Kutenga folic acid tsiku lililonse kumatha kuyambitsa mavuto obisa kusowa kwa vitamini B-12. Chitsulo chowonjezera chingakhalenso vuto. Kupeza chitsulo chochuluka kumalumikizidwa ndi mavuto azaumoyo monga kudzimbidwa, nseru, ndi kutsegula m'mimba.

Zakudya zochulukirapo monga vitamini A wotengedwa kuchokera ku mavitamini opangira amatha kukhala owopsa pachiwindi cha munthu.

Apanso, ndibwino ngati mutenga michere imeneyi kudzera muzakudya zanu m'malo mwa mapiritsi. Pazifukwa izi, amayi ambiri amayenera kudumpha mavitamini asanabadwe pokhapokha ngati madokotala awauza mosiyana.

Maganizo olakwika okhudza mavitamini asanabadwe

Amayi ambiri amati mavitamini apakati pa kubadwa amakhudza tsitsi ndi msomali. Ena amati kutenga mavitamini asanabadwe kumapangitsa kuti tsitsi likule kwambiri kapena msanga, komanso kuti misomali imatha kukula msanga kapena kulimbanso.

Koma malinga ndi chipatala cha Mayo, izi sizinatsimikizidwe. Kutenga mavitamini asanabadwe kuti mukhale ndi tsitsi labwino kapena misomali mwina sikubweretsa zomwe mukufuna. Atha kukhala ndi zovuta zoyipa.

Kutenga

Ngati mukuganiza zogwiritsa ntchito mavitamini asanabadwe ndipo mulibe pakati, kuyamwitsa, kapena kuyesa kutenga pakati, yesani zakudya zanu poyamba. Anthu ambiri omwe amadya chakudya chamagulu safunika kutenga multivitamin. Chakudya chopatsa thanzi chimaphatikizapo mapuloteni owonda, mkaka wopanda mafuta ambiri, tirigu wathunthu, ndi zipatso zambiri ndi nyama zamasamba.

Koma kumbukirani kuti nthawi zonse pamakhala kusiyanasiyana chifukwa chake mungafunike kutenga vitamini kapena mineral supplement. Mwinanso dokotala wanu adapeza zovuta zina pazakudya zanu. Poterepa, nthawi zambiri zimakhala bwino kutenga chowonjezera chomwe chimapangidwa kuti chithetse kusowa kwanu.

Kudziwa zizindikiro zomwe zingakhale zovuta kungakuthandizeni kudziwa ngati mukukumana ndi zovuta zamavitamini kapena michere yambiri.

Rachel Nall ndi namwino wosamalira odwala ku Tennessee komanso wolemba payekha. Anayamba ntchito yake yolemba ndi Associated Press ku Brussels, Belgium. Ngakhale amasangalala kulemba pamitu yambiri, chisamaliro chaumoyo ndichizolowezi chake komanso chidwi chake. Nall ndi namwino wanthawi zonse ku chipinda chogona cha bedi 20 moyang'ana makamaka chisamaliro cha mtima. Amasangalala kuphunzitsa odwala ake komanso owerenga momwe angakhalire athanzi komanso osangalala.