Amavithamini kwabesifazane abakhulelwe: okuyinto engcono? Izibuyekezo Ochwepheshe. izithelo ezisebenzisekayo imifino ngesikhathi sokukhulelwa

Amavithamini kanye namaminerali kusiza ukugcina umuntu enempilo futhi eqinile. Phakathi nenkathi yokukhulelwa, ingane ithola izakhi kuphela kusukela kumama. Ngakho-ke, owesifazane esimweni esinjalo (ikakhulukazi uma lokuzalwa kulindeleke izingane ezimbili noma ngaphezulu) okudingeka zithathwe izakhi kakhulu usana engozini.

Ukudla okunempilo uyogcwalisa umzimba nazo zonke micronutrients ngesikhathi sokukhulelwa. Nokho, kunzima kakhulu ukuthola izakhi zokusansimbi ezanele futhi i-folic acid esuka ukudla nje. amavithamini ekhethekile kuphela ukuthi ingase ikhishwe nemikhiqizo ewusizo, "anakekele 'isimo ephephile zikamama nomntwana. Ngokwesibonelo, ososayensi kusukela National Research Council of nempilo nezokwelapha e-United States lwenziwe IQ ukusebenza analysis emikhayeni 1,000. Ucwaningo wafakazela ukuthi wehlise izinga intelligence kwembulwe labo izingane zomama wathatha ngesikhathi sokukhulelwa iodine enganele.

Kubalulekile wazi ukuthi abesifazane abenza nje uzama ukuba nomntwana, futhi kuwufanele ukuthatha amavithamini kokubeletha. Yikuphi okungcono, ochwepheshe zangempela - konke lokhu kumele bahlolisisa ngokucophelela. Nanka amanye amathiphu:

- Ningahambi amaphilisi ngaphandle kwemvume yakho udokotela-wezifo zabesifazane;

- Qiniseka ukuthi amaphilisi abe B6 Vitamin, ukusetshenziswa kwalo kuzosiza ukunciphisa umuzwa isicanucanu e senyanga yokuqala nokukhulelwa;

- eyamukelayo ilungelo inani folic acid kakhulu kunciphisa ingozi kwemizwa tube yokulimala umbungu.

mzimba

Amavithamini kwabesifazane abakhulelwe kuqhathaniswa multivitamins ezivamile babe umsoco omningi ukuthi kudingeka ngalesi sikhathi. Udokotela ukuba khona sinquma weqoqo zonke sowesifazane eyingqayizivele imikhiqizo angathengwa Pharmacy ngaphandle kadokotela ngisho. Ziyakwazi usizo olukhulu bazogcwalisa kukamama kanye nengane kanye izinto okuyinto eziningi ezanele awatholakali kusuka ukudla. Ngokwesibonelo, omunye Ungathenga yensimbi ne-calcium supplements kuphela. Futhi uma imifino noma abanemizimba engezwani abanye ukudla, udokotela wakho akunikeze ngawe namaminerali ezithile.

Amavithamini for abesifazane abakhulelwe: Yikuphi okungcono, real ochwepheshe

Ukukhulelwa kuyisikhathi yokuguquka emzimbeni kamama kanye nezidingo zokudla okwakha umzimba. Lezi zinguquko ukuvumela owesifazane ukuze kuhlangatshezwane nezidingo umbungu okhulayo kanye umzanyana. Ukudla izincomo gynecologists igxile ekunakekeleni lemali edingekile micronutrients futhi ezanele caloric eyanele, ukugwema kokuthola labo izinto ezingalimaza-fetus ezikhulayo.

Pharmacy, ukukhetha omkhulu vitamin amalungiselelo. Ngaphambi ukuthenga kubo Kufanele uxhumane ne nodokotela wakho. Lokho weluleka ukukhetha labo izithasiselo okuyinto ezifaneleke ngokukhethekile kuwe. Cabanga uhlu izakhi ezibaluleke kakhulu ukuthi adlale indima ebalulekile ekukhuleni nasekuthuthukeni umntwana ongakazalwa:

- i-folic acid ,

- i-omega-3 - acid okunamafutha;

- vitamin D kakhulu;

- yensimbi;

- calcium;

- iodine;

- B6.

Folic acid: amaphilisi noma imikhiqizo?

I amanzi-encibilikayo vitamin folic acid okungukuthi i ebalulekile ingxenye zamagama kanye nokugcinwa DNA umzimba amino acid, ukukhiqizwa kwanoma abomvu egazi, umzanyana ne-fetus ube ukukhula. It is uyatholakala ekudleni okuningi, kodwa ugxile kalula Ngokubona iqabunga ulethisi kanye black currant, isipinashi, i-parsley, broccoli, rose asendle, horseradish, leek, iklabishi.

Ezikholisayo ubufakazi nocwaningo ososayensi kusukela emhlabeni wonke ifakazela ukuthi i-folic acid kunciphisa ingozi zikhubazeke futhi zibe nezifo ka kwemizwa tube ekuzalweni (ukukhubazeka inhliziyo, lip emfantwini, njll). Ngakho-ke, zonke ochwepheshe batusa izingilazi izakhi kwabesifazane abakhulelwe kanye nalabo uhlela okukhulelwa ingane.

Eemvekeni ezi-7-8 zokukhulelwa, kwemizwa tube Kuvalwa, futhi kule nkathi, abesifazane ukuthi usanda kuqala ukufunda ngesimo sabo. Kubalulekile ukuqaphela ukuthi u-50% abantu abakhulelwa kukhona okungahleliwe. Ngenxa umbungu ngaphambi nje ebamba isisu kufanele uthathe i-folic acid ingane ephile saka.

Gynecologists ukuncoma ukuthi abesifazane abakhulelwe kudle micrograms 600 nsuku zonke amasonto 12, futhi labo uhlela esizicabangelayo, - 400 g.

Omega-3 - acid okunamafutha

Omega-3 (uma eyaziwa ngokuthi N-3) - chain eside polyunsaturated okunamafutha acid, okuyinto ingatholakala eziningi mzimba kwabesifazane abakhulelwe ngoba ziwusizo kakhulu ezingenzeka embungwini nesimiso salo sezinzwa, kanye nemiphumela ezuzisayo phezu kobuchopho.

Lezi zakhi atholakala ukudla okuvela isitshalo: walnuts, uwoyela soy kanye rapeseed, linseed. Omega-3 atholakala izinhlanzi okunamafutha (salmon, tuna, trout, sardines, mackerel) kanye esincane eziqukethwe nezimfanzi.

Ngenxa yalokho vo 2,000 abesifazane abakhulelwe yayiqhutshwa ososayensi Australian, liye kungase kutholakale ukuthi ukusetshenziswa namafutha kafishi (equkethe 800 mg-omega-3) kunciphisa ingozi wazalwa kungakabi isikhathi.

Uhlaziyo efanayo wawenziwa eNorway. Ochwepheshe unikezwa kwabesifazane abakhulelwe cod uwoyela kwesibindi (1000 mg-omega-3). Ngenxa yalokho, i-fetus ngcono ngesandla kweliso. Ngaphezu kwalokho, abacwaningi bathola ukuthi le acid okunamafutha ukunciphisa inani zokubonisa ukucindezeleka kwabakhulelwe.

Ngemva kwesifundo, ochwepheshe bangase baphikise ngokuthi ukusetshenziswa fatty acid ngesimo amaphilisi udinga usuku noma 200 mg izikhathi 2 ngesonto ukudla izinhlanzi izitsha.

vitamin D

Kuyinto izakhi fat-encibilikayo ebalulekile. Ngaphezu kwalokho, futhi uvithamini D, kanye D2 kuthiwa kwemiqondo esikhumbeni, ngokuyinhloko ngokusebenzisa ngemisebe ultraviolet. Emazweni lapho ilanga nomphumela elinganiselwe esikhumbeni, abantu, ikakhulukazi lawo asebenza endlini, udinga baphuze ubisi ezinezivikelo eziqinile noshizi baye ukhishiwe. Vitamin D liyatholakala nasemiBhalweni amaqanda izikhupha, okunamafutha izinhlanzi nasesikhathini serum. Nge ukuntula kwayo abesifazane abakhulelwe bangezwa izinkinga ezilandelayo: wazalwa kungakabi isikhathi, kwengozi preeclampsia, ukulethwa cesarean, cholestasis intrahepatic, sikashukela sokukhulelwa, nabanye.

Vitamin D unesibopho nokugcina impilo izicubu thambo unina, fetus umntwana osanda kuzalwa. Njengoba ngesikhathi ukhulelwe, besamukela engaphezu kwengu-15 micrograms ngelanga, babutha izakhi futhi kuholela nemiphumela enqabayo: ukuphazamiseka esimiso senhliziyo nemithambo yegazi, nomthelela omubi imisipha bushelelezi futhi lwamathambo, ingozi yokuba nomdlavuza wesikhumba. Kulokhu, it is hhayi Kunconywa ukuba abesifazane abakhulelwe isikhathi eside ukuze uhlale elangeni.

yensimbi

eyanele yensimbi ngesikhathi sokukhulelwa kubaluleke kakhulu ngoba inquma ukwanda mass zamangqamuzana abomvu egazi kanye nezidingo-mpilo, i-ukuzinza kwegazi utero-esinomhlapho. anaemia nal kuholela wazalwa kungakabi isikhathi, ukufa okuzumayo umbungu futhi ukucindezeleka. Ngakho-ke, zonke gynecologists batusa ukuthi ukuhlolwa ukhulelwe futhi igazi lokugadisisa ezingeni elithwala umoya-mpilo.

27 mg ngelanga - lokhu okungukuthi elilungile izinga zensimbi abesifazane abakhulelwe, futhi yensimbi ukuntula anaemia - 60-80 mg, okuyinto ingatholakala ethatha ekhethekile amavithamini. umphumela yabo iye ihlaziye ososayensi abaye bathola ukuthi yensimbi zinsiza akukho imiphumela eyingozi kakhulu umama futhi ingane akanayo. Kwezinye izimo, kungase kube ukuqunjelwa. Kubalulekile wazi ukuthi Vitamin C kuthuthukisa ukumuncwa zensimbi egazini.

calcium

Lokhu izakhi - isithako esibalulekile kakhulu amavithamini kokubeletha. Phela, inquma ukuthuthukiswa evamile skeleton fetus, amazinyo akhe, inhliziyo, imisipha nesimiso sezinzwa. Ngakho-ke, omama kufanele kudliwe nsuku zonke 1000 mg calcium. Izosiza ukuqinisa amathambo omzimba wakhe ukhulelwe. Le mithi ibalulekile ikakhulukazi yokuthathu yesithathu, lapho umbungu uzama amunce i-calcium ngaphezulu.

kuyimithombo emihle kakhulu ye- lokhu Micronutrient ezibhekwa ubisi, ushizi, iyogathi, broccoli kanye iklabishi, orange juice, izithelo ezomisiwe (amakhiwane, amabhilikosi), isinkwa, nama-alimondi, Tofu (amaprotheni yemifino kusukela soy ubhontshisi).

Uma umuntu wesifazane okhulelwe akusho kudle calcium eyanele, i-fetus ongemuka yona amathambo kamama. Lokhu kuyoholela ekuthuleni imiphumela engemihle, phakathi kwawo - ukuhlukumeza of the system zemisipha, ukukhumuzeka kwamathambo, ukudleka kwamathambo.

iodine

Kuyinto amaminerali adingwa umzimba womuntu ukukhiqiza ama-hormone. Phakathi nenkathi yokukhulelwa, abesifazane udinga ukuthatha iodine ukusiza ukuthuthukisa ingqondo kuyazuzisa futhi uqondiswe isimiso sezinzwa esiyinhloko ingane. Inani Daily - 220 micrograms. Akuwona wonke amavithamini ziqukethe iodine, ngakho siyihlolisise ukutholakala kwalo amalungiselelo yakho uthenge.

imithombo lakhe abhekwa mikhiqizo: inhlanzi, ushizi, ubisi, iyogathi, wonke-okusanhlamvu nesinkwa, usawoti, okunamafutha izinhlanzi.

Kubalulekile wazi ukuthi e-Australia abakhiqizi isinkwa aphoqelelwe ukuze ungeze umkhiqizo wawo usawoti iodized kusukela 2009. Lokhu kwaholela yokuthi abesifazane abakhulelwe zonke izakhamuzi kulelizwe ibusa yansuku zonke emayelana 54 g we ketshezi. Ngakho ezingeni yokugula sabantu kwehle kakhulu.

Khumbula: ukuntula sina iodine imbangela eyinhloko ukulimala izingxenye zobuchopho emzimbeni womuntu!

B6

Ukusetshenziswa yalolu ketshezi Kunconywa kwabesifazane abakhulelwe ukunciphisa amacala isicanucanu nokuhlanza ekuseni. kuyinsakavukela Daily - 1.9 mg.

Umthombo oyinhloko B6 kuyinto ginger. Qaphela lapho ekhetha imikhiqizo kwalesi sakhi trace, ngoba ayikwazi ecacisiwe izabelo amazinga kwabesifazane abakhulelwe. Khumbula: inani ephephile ginger ngelanga kuyinto mg 100.

Okunye izakhi

Ukwakheka amavithamini kwabesifazane abakhulelwe futhi singafaka izici eziningana ezinjengolwazi:

- Ikhaya Labangcwele - nsuku zonke ukusetshenziswa izinga - 10,000 IU. Kungaba anobuthi. Umthombo nephephile --beta-carotene.

- Zinc - usuku kungathatha hhayi ningi than mg 11. Lokhu amaminerali kahle isekela omzimba unina nele-fetus.

- yekhopha - 0.9 mg. Umzimba womuntu isebenzisa lesi sici trace ukwakheka kwamangqamuzana egazi, futhi silondoloze uhlelo enempilo sezinzwa.

- U-vitamin C - ngesilinganiso ukusetshenziswa ngelanga - 85 mg. Lena into ewusizo kusiza ngokuphelele umunce insimbi nokugcina izivikeli mzimba, ikakhulukazi lezo ezimithi. I overabundance uvithamini A bangabalimata embungwini.

- amavithamini Okunye kwabesifazane abakhulelwe. Yikuphi okungcono? ochwepheshe lezivakashi kuzokusiza ukhethe namaminerali adingekayo: vitamin E (. 12 mg / ngosuku), thiamine (1.2 mg), riboflavin (1.2 mg), niacin (14 mg), vitamin B12 (2.2 mg) kanye sasekhaya, magnesium, biotin, phosphorus.

ukudla okunempilo

Ukudla okunempilo ngesikhathi bekhulelwe kubaluleke kakhulu, ngoba ngeke nje ube umthombo nokudla kukamama kanye nengane, kodwa futhi isihluthulelo nokukhula okuvamile ingane ekhulayo esibelethweni. Zonke izimiso yenhlangano yayo kubalulekile ukuxoxa nge wezifo zabesifazane yakho.

Yiqiniso, zonke kowesifazane okhulelwe ngokuvamile azizwa indlala. Kodwa ungadli amabili, ngisho noma esikhathini esizayo esiseduze ozozalwa twin noma triplet. Lokhu kuyingozi nempilo yomama. Udinga nje diversify yokudla, ukuthola amavithamini ewusizo namaminerali ukudla. Ngokwesibonelo, ku-elementi trace kubalulekile ekuthuthukiseni lesi fetus folic acid. Tablets akuzona emnandi kangaka ukuthatha, njengoba parsley fresh futhi ulethisi (aqukethe isamba elanele ketshezi).

Izinhlamvu nokusanhlamvu

Le mikhiqizo imithombo unqambothi amandla ukuze umzimba. Isinkwa esivela okusanhlamvu lonke ane-fiber, yensimbi namavithamini amaningi namaminerali adingekayo ukuze umama nengane. Okusanhlamvu ahlanganiswe umzimba folic acid futhi ukulandelela izakhi ewusizo.

Bheka imikhiqizo, njengengxenye okuyinto - wonke okusanhlamvu. Ngokwesibonelo, irayisi elinsundu noma zasendle, pasta, ibhali, isinkwa esimhlophe, okusanhlamvu.

Imifino nezithelo

izithelo ewusizo kwabesifazane abakhulelwe kufanele ibekwe ezindaweni ekhethekile ekudleni nsuku. Zinikeza kumama nomntwana izakhi ezibalulekile, ezifana-beta-carotene (kusiza ekuthuthukiseni kwamangqamuzana nezicubu umbungu, kubeka isisekelo ukwakheka amasosha omzimba), uvithamini C, i-folic acid nabanye.

Phakathi nenkathi yokukhulelwa kungcono ukusebenzisa izithelo ezifana: amabhilikosi, cherry, amagilebhisi, ama-aphula, ikiwi, amagonandoda, strawberry, ibhece, aluhlaza okwesibhakabhaka, ubhanana kanye namahalananda. Abenzi kuphela ekucebiseni umama nengane nge amavithamini, kodwa futhi usizo Gwema izinkinga ezifana ukuqunjelwa kanye hemorrhoids kumiswa.

Imifino kwabesifazane abakhulelwe ziwumthombo obalulekile wamandla, amaminerali ne-fiber enikeza, okuyinto ayiqukethe kilojoule amaningi kakhulu. Kufanele ube ingxenye core njalo lapho udla. Kungaba imifino njengoba fresh wabhaka.

Potato, Ugalonci, utamatisi, ukhukhamba, pepper, iklabishi, amakhowe, izaqathe, ithanga, isipinashi calcium, i-folic acid, uvithamini C, insimbi, uvithamini A, beta-carotene no-fiber. Ngaphambi ukusetshenziswa, begeza yonke imikhiqizo.

Inyama, inhlanzi, amaqanda nokusabhontshisi

Imikhiqizo yaleli qembu aqukethe amaningi futhi ahlukahlukene amavithamini nensimbi, okuyizinto izakhi ebalulekile ekukhuleni kwengane engakazalwa, ikakhulukazi trimesters wesibili nowesithathu.

Inyama kwabesifazane abakhulelwe, yebo, eziwusizo kakhulu. Ingulube, iwundlu, yenkomo, inkukhu kanye turkey imithombo oyinhloko wamaprotheni abalulekile ekudleni kanye vitamin B12. Kodwa kule mikhiqizo aqukethe eningi fat ayegcwele, okuyinto angamvusa amazinga egazi cholesterol. Ngakho-ke, izitsha kudingeka ukuhlanganisa inyama nemifino ukuze uhlale uphilile.

inhlanzi Red kwabesifazane abakhulelwe kusiza ekucebiseni umzimba amaprotheni and omega-3 okunamafutha acid, okuyinto okunenzuzo ukuba ukuthuthukiswa ubuchopho ingane. Gwema inhlanzi okusezingeni eliphezulu e-mercury (swordfish, oshaka yinkosi mackerel).

Vital micronutrients ngokuba evamile ukuthuthukiswa umbungu ingatholakala, usebenzisa nut. Ukuze abakhulelwe ofiselekayo umkhiqizo okungukuthi ekudleni ngoba iqukethe yensimbi, uvithamini C, amaphrotheni, i-calcium novithamini E.

Ngesikhathi esalinde kwalokho, umntwana kufanele kufakwe ekudleni, futhi amaqanda. Ziyakwazi ocebile selenium, zinc, ngamavithamini A, D, B. Ungadli amaqanda aluhlaza noma ingxenye okuphekiwe, njengoba lokhu kuzokhuphula ingozi yezifo salmonella ukuthi angaya ngisho nengane.

yobisi umkhiqizo

Calcium itholakala ubisi, ushizi, iyogathi, cottage shizi, kusiza ekuthuthukiseni amathambo namazinyo ingane. Futhi vitamin D ne amaprotheni kuyoqinisa amasosha omzimba.

Ubisi kwabesifazane abakhulelwe ungumthombo nomsoco kanye namaminerali. Ngokusho izifundo zokwelapha, ukusetshenziswa kwalo kahle kuthinta empilweni kamama nele-fetus. Kunconywa ukuba baphuze 3 izinkomishi ngosuku.

Umthombo ezinhle calcium, amaprotheni uvithamini D ushizi. Kwabesifazane abakhulelwe kubalulekile ukukhetha ngokucophelela ukuze bagweme ukusetshenziswa komkhiqizo sekwephuzile.

Ngenxa yalokho, singaphetha ngokuthi onempilo Ukudla - okungukuthi yinhle indlela ukuthola amavithamini namaminerali ezidingekayo ukuze ukhulelwe nowesifazane-fetus. Faka phakathi ekudleni yobisi kanye nenyama imikhiqizo, izithelo nemifino, inhlanzi kanye okusanhlamvu, unakekele lo evamile ukuthuthukiswa kanye nokukhula kwengane. Kwezinye izimo, ungase uzizwe komzimba nezinto imikhiqizo ehlukene. Kuze kube yimanje, ochwepheshe batusa yokudla namavithamini ezakha lonke yokuntuleka umsoco umzimba kamama. Ngemva kokufunda lesi sihloko, ungakwazi kalula ukhethe amavithamini kokubeletha (ezinye izimpendulo kangcono ochwepheshe ingayala). Iya le nkinga ngendlela efanele, ngoba kusuke kusengozini - nempilo yakho, futhi ingane yakho esikhathini esizayo, njengoba yaziwa - into eyigugu kakhulu umuntu angaba.