Kodi muyenera kumwa mavitamini otani musanabadwe?

Maphunziro a Zaumoyo Amayi Amayi

Mwatulutsa ndodo, ndipo zotsatira zake ndi izi: Muli ndi pakati. Takulandilani ku matenda am'mawa, akakolo otupa, komanso maulendo 287 opita kuchimbudzi tsiku lililonse.

Kupatula pa zisonyezo zodziwika bwino za mimba (moni, bump!), Kukula kwa mwana kumabweretsa zofuna zambiri pa thupi la mkazi. Kupatula apo, ndinu gwero lokhalo la chakudya cha mwana wanu komanso pogona kwa miyezi isanu ndi iwiri yotsatira. Zonsezi zikutanthauza kuti mudzafunika kuwonjezera mphamvu pazakudya zofunikira kuti mupatse mwana wanu zomwe akufuna kuti zikule bwino - ndipamene mungatenge mavitamini asanabadwe amabwera mkati.

Kodi maubwino a mavitamini apakati ndi otani?

Multivitamini yobereka amasiyana ndi ma multivitamini omwe mungakhale mukumwa chifukwa chakuti ali ndi mavitamini ndi michere yambiri yopangira kukula kwa mwana.

Amakhala ndi michere monga chitsulo, calcium, ndi folic acid zomwe ndizofunikira pakukula kwa mwana, ndipo zomwe amafunikira zimakula mukakhala ndi pakati, akutero. Carielle Nikkel, MS, RDN, director of Nutrition ku Persona.Ndicho chifukwa chake ndikofunikira kwambiri kuti muwonjezere ndi mwana wamwamuna wabwino kwambiri ngati muli ndi pakati kapena mukufuna kukhala ndi pakati.

Mavitamini oyembekezera samaloŵa m'malo mwa chakudya chopatsa thanzi, komabe, kupsinjika Adeeti Gupta , MD, bungwe lovomerezeka la OB-GYN. Ndikulimbikitsanso kudya zakudya zopatsa thanzi nthawi zonse ndi kuchuluka kwa mapuloteni, mafuta, chakudya chamankhwala, ndikupitiliza kuchita masewera olimbitsa thupi tsiku lililonse ndi madzi akumwa, akutero.

Chinthu china choti muzindikire: Mavitamini a pathupi samakulitsa mphamvu mwa amayi - amangothandiza kuti mwana akhale ndi thanzi labwino komanso amathandiza kuti mayi akhale ndi thanzi labwino panthawi yapakati.

Zomwe muyenera kuyang'ana m'mavitamini apakati

Mukamagula vitamini woberekera, onetsetsani kuti mwayang'ana izi:

Folic acid

Folic acid ndi vitamini B, ndipo malinga ndi Dr. Gupta, kuchepa kwa vitamini iyi kumatha kubweretsa zolakwika mu neural tube, mwachitsanzo, zolakwika muubongo ndi / kapena msana wa mwana wosabadwayo. Pulogalamu ya Malo Othandizira Kuletsa ndi Kupewa Matenda (CDC) imalimbikitsa kuti azimayi onse azaka zoberekera amatenga ma micrograms (mcg) a 400 a folic acid othandizira tsiku lililonse. Izi ndichifukwa choti zotupa za neural tube zimachitika msanga ali ndi pakati, nthawi zambiri mayi asanadziwe kuti ali ndi pakati ndipo amayamba kumwa vitamini wobala. Kuphatikiza apo, atero a Nikkel, yang'anani mtundu wa methylated wa folic acid wotchedwa methylfolate. Amayi ambiri amakhala ndi jini losiyanasiyana lomwe silingalole kuti azigwiritsa ntchito folic acid mokwanira, akutero. Fomuyi imawalola kutero.

Chitsulo

Chitsulo ndi mchere wofunikira pakukula kwa ubongo wamwana. Chitsulo chochepa kwambiri chitha kuwonjezera chiopsezo chonenepa kwambiri kapena kubadwa msanga komanso chitha kupangitsanso kusowa kwachitsulo, kuchepa kwa magazi m'thupi, mwa mwana komanso mayi. Pulogalamu ya Ma National Institutes of Health amalangiza amayi apakati kutenga 27 mg yachitsulo tsiku lililonse.

Calcium ndi vitamini D

Malinga ndi Nikkel, calcium ndi vitamini D zimagwirira ntchito limodzi kuthandizira kukulitsa mafupa ndi mano a mwana wanu. (Vitamini D imathandizira kuyamwa kwa calcium.) Vitamini D wochepa kwambiri amatha kuyambitsa zovuta zina, atero Dr. Gupta. Kuperewera kwa Vitamini D kumadziwika kuti kumakhudza kukhumudwa, ndipo mwina kuyambitsa matenda ashuga komanso matenda amisala nthawi yayitali, akutero. Amayi apakati ayenera kutenga 1,000 mg ya kashiamu tsiku lililonse ndi 15 mcg wa vitamini D. (kapena 600 IU), malinga ndi NIH.

Omega-3 mafuta acids

Amapezeka mwachilengedwe muzakudya monga nsomba ndi mafuta, omega-3 fatty acids (makamakadocosahexaenoic acid, yotchedwa anapereka )ndizofunikira pakukula kwa mwana ndi mafupa a mwana, akutero Dr. Gupta. Amayi apakati ayenera kulandira 200 mg ya DHA tsiku lililonse .

Ngakhale izi sizowonjezera zokha zomwe mungapeze mu vitamini yobereka, ndizofunikira kwambiri. Wopereka chithandizo chamankhwala angakulimbikitseni vitamini woberekera wokhala ndi michere yambiri kapena mlingo waukulu, kutengera zosowa zanu.

Kodi muyenera kuyamba liti kumwa vitamini musanabadwe?

Akatswiri azachipatala amavomereza kuti ndikofunika kuyamba kumwa mavitamini asanabadwe asanabadwe. M'malo mwake, ngati ndinu mayi wazaka zoberekera, mungafune kulingalira zoyambitsa mavitamini apakati pakubadwa pompano.

Zingakhale zovuta kuneneratu nthawi yomwe mudzakhale ndi pakati, chifukwa chake ndibwino kuti azimayi azaka zoberekera azitenga mankhwala owonjezera asanabadwe, akutero Nikkel. Lamulo labwino la chala chachikulu ndikuyamba kuwonjezera miyezi itatu musanayese kutenga pakati. Izi zimatsimikizira kuti mukupereka zakudya zomwe thupi lanu ndi mwana wanu angafune kuyambira pakubadwa.

Kutenga vitamini wosabereka musanakhale ndi pakati sikungokhala kotetezeka, komanso kumatha kukupatsirani maubwino ena azaumoyo. Mwachitsanzo, malinga ndi Dr. Gupta, ma omega-3s m'mavitamini oyamwitsa amakhalanso abwino kwa tsitsi lanu, misomali, ndi kukumbukira. Zili ngati chakudya chamaubongo, akutero.

Kulephera kwa Vitamini D pakati pa anthu ambiri kwachulukirachulukira mochedwa - mwina chifukwa chogwiritsa ntchito zoteteza ku dzuwa ndi kuchuluka kwa chakudya chomwe chagwiritsidwa ntchito - kutanthauza kuti mlingo wowonjezera woperekedwa ndi vitamini wobereka ungathandize kuti mafupa anu akhale olimba.

Mukangobereka, ndibwino kuti mupitirize kumwa mavitamini asanabadwe, makamaka ngati mukuyamwitsa, pamene amayi omwe akuyamwitsa amapatsa mwana wawo zakudya zofunikira mkaka wawo.

Amathandizira chakudya cha mkaka wa m'mawere, atero Nikkel. World Health Organisation ikupereka lingaliro lakuwonjezeranso ndi mwana asanabadwe bola mukamayamwa.

Kodi mavitamini abwino kwambiri obadwa nawo ndi ati?

Pankhani yothandizira patsogolo pa mimba, Nikkel akulangiza kuti mufunsane ndi wothandizira zaumoyo wanu kuti mupeze vitamini woyenera kubereka, popeza pali mitundu yambiri pamsika yomwe ikukwaniritsa zosowa zina. Mwachitsanzo, mavitamini apakati pa kubala nseru atha kukhala ndi mavitamini B6 ochulukirapo, pomwe mavitamini oyamwitsa asanayamwitse amakhala ndi Omega-3s ambiri ndi vitamini D, atero Dr. Gupta. Ngati mukukayikira kumeza mapiritsi, palinso zosankha zingapo zomwe zingagwiritsidwe ntchito. Koma musatengeke kwambiri ndi kuchuluka kwa zilembo zoseketsa: Dr. Gupta akuwonetsa kuti pafupifupi mavitamini onse owerengera asanabadwe amakhala ofanana.

Kodi mavitamini asanabadwe amakhala ndi zovuta zina?

Ngakhale zoyipa zomwe zimadza ndi mavitamini asanabadwe zimakhala zochepa, pali ochepa omwe amayi apakati ayenera kukumbukira. Chitsulo cha mavitamini apakati chimatha kuyambitsa kudzimbidwa , kotero Dr. Gupta amalimbikitsa odwala ake kumwa mapiritsiwo ndi chakudya madzulo. Amayi ena amathanso kukhala osagwirizana kapena osakwanitsa kupanga chimodzi kapena zingapo za michere ya mavitamini apakati. Koma, ngati vitamini yanu yobereka isagwirizane nanu, pali ena ambiri omwe omwe angakuthandizeni!

Bungwe la U.S. Food and Drug Administration (FDA) amawongolera zowonjezera zakudya mosiyana ndi mankhwala ochiritsira. Ngati simukudziwa ngati vitamini ya amayi oyembekezera ili yotetezeka, sungani chitetezo ndikufunsani dokotala kuti akuwonetseni.

Kuphatikiza apo, mavitamini oyembekezera akhoza kukhala nawo mogwirizana ndi mankhwala mukutenga kale, atero a Nikkel.

Mukamayamwitsa, ndikofunikira kwambiri kuti muganizire zowonjezera zakunja ndi mankhwala kuti mupewe kupitirira malire apamwamba komanso / kapena kuyika pachiwopsezo cha michere ya michere, akuti.

Apanso, ndibwino kuti mufunsane ndi omwe amakuthandizani kuti akwaniritse izi. Ngakhale mavitamini asanabadwe nthawi zambiri amakhala othandizira pakudya, dokotala wanu akhoza kukupatsani mavitamini obadwa nawo okhudzana ndi zosowa zanu (ndi za mwana wanu).