Supplements Panguva Yepamuviri: Chii Chakachengeteka uye Chii Chisiri

Zvemukati

• Sei uchitora zvinowedzera panguva yekuzvitakura?
• Kubata kunowedzera kudiwa kwehutano
• Mishonga yemakwenzi inogona kubatsira nezvirwere - nekungwarira
• Zvekuwedzera zvinoonekwa zvakachengeteka panguva yekuzvitakura
• 1. Mavhitamini epamuviri
• 2. Folate
• 3. Simbi
• 4. Vitamin D
• 5. Magnesium
• 6. Ginger
• 7. Mafuta ehove
• 8. MaProbiotic
• 9. Choline
• Zvokuwedzera zvekudzivirira panguva yekuzvitakura
• 1. Vitamin A
• 2. Vitamin E
• 3. Mutema cohosh
• 4. Goridhe
• 5. Dong quai
• 6. Yohimbe
• 7. Zvimwe zvinowedzerwa nemishonga zvinoonekwa zvisina kuchengeteka panguva yekuzvitakura
• Chinokosha

Kana iwe uri nepamuviri, unogona kufunga kuti kunzwa kunetseka uye kuvhiringidzika kunouya nenharaunda. Asi hazvifanirwe kunge zvichinyonganisa kana zvasvika pamavhitamini uye ekuwedzera.

Kana iwe ukaita rako rekuwedzera chikwereti basa, isu tinokutengesa iwe uchitoziva kuti yakakwira mamakisi yezvokudya zvegungwa, doro, uye fodya hazvibvumirwe-panguva yepamuviri. Chingakushamise ndechekuti mamwe mavitamini, zvicherwa, uye mishonga yemakwenzi zvinofanirwa kudzivirirwa futi.

Ruzivo rwekuti zvinowedzerwa zvakachengeteka uye izvo hazvina kusiyana uye zvinogona kuita kuti zvinhu zvinzwe zvakanyanya kuomarara. Tine iwe, zvakadaro.

Ichi chinyorwa chinoputsa izvo zvinowedzera zvinotendwa zvakachengeteka kutora panguva yekuzvitakura uye nei zvimwe zvekuwedzera zvichifanira kudzivirirwa.

Sei uchitora zvinowedzera panguva yekuzvitakura?

Kuwana izvo zvinovaka muviri zvakakosha padanho rega rehupenyu, asi zvinonyanya kukosha panguva yekuzvitakura, sezvo iwe uchizoda kuzvisimbisa zvese iwe nemwana wako ari kukura.

Kubata kunowedzera kudiwa kwehutano

Munguva yepamuviri, macronutrient yekudya inoda kukura zvakanyanya. Macronutrients anosanganisira makabhohaidhiretsi, mapuroteni, uye mafuta.

Semuenzaniso, kudya kweprotein kunoda kuwedzera kubva pane yakakurudzirwa 0.36 gramu paundi (0.8 gramu pa kg) yehuremu hwemuviri kune vakadzi vasina nhumbu kusvika pa0,5 magiramu paundi (1.1 gramu pa kg) yehuremu hwemuviri kune vakadzi vane nhumbu.

Iwe unozoda kuve unosanganisira protein mune yega yekudya uye tudyo kuti uwane zvaunoda.

Izvo zvinodikanwa zvemacronutrients, ayo anosanganisira mavitamini, zvicherwa, uye kuteedzera zvinhu, pane kudiwa kwemacronutrients.

Nepo vamwe vanhu vachikwanisa kuzadzisa ichi chinodikanwa chiri kukura kuburikidza nehurongwa hwakanyatsorongwa, hwekudya-hwakakora hwekudya, zvinogona kuve zvinonetsa kune vamwe.

Iwe ungangoda kutora vhitamini uye mamineral ekuwedzeredza nezvikonzero zvakasiyana, zvinosanganisira:

• Nutrientkushomeka: Vamwe vanhu vangangoda chekuwedzera mushure mekuongororwa kweropa kuchiratidza kushomeka kwevhitamini kana mamineral. Kugadzirisa kushomeka kwakakosha, sekushomeka kwezvinovaka muviri senge folate yakabatana nehurema hwekuzvara.
• Hyperemesisgravidarum: Iyi nhumbu yekubata inoratidzirwa nekushungurudzika kwakanyanya uye kurutsa. Inogona kutungamira kuonda uye kushomeka kwehutano.
• Kudyakurambidzwa: Vakadzi vanotevera kudya kwakasarudzika, kusanganisira vegans uye avo vane kusagadzikana kwechikafu uye kusagadzikana, vangangoda kuwedzera nemavitamini nemaminerari kudzivirira kushomeka kwemicronutrient
• Kusvuta: Kunyangwe zvichikosha kuti vanamai vadzivise fodya panguva yekuzvitakura, avo vanoramba vachiputa vane yavo yezvakakwana zvinovaka muviri zvakaita vhitamini C uye folate.
• Akawandakubata pamuviri: Vakadzi vakatakura vanopfuura mwana mumwe vane zvidimbu zvidiki zvevakadzi pane vakadzi vakatakura mwana mumwe chete. Kuwedzeredza kazhinji kunodiwa kuti uve nechokwadi chekudya kwakakwana kune vese amai nevacheche vavo.
• Geneticshanduko senge MTHFR: Methylenetetrahydrofolate reductase (MTHFR) ndiyo geni inoshandura folate kuita fomu iyo inogona kushandiswa nemuviri. Vakadzi vane pamuviri vane geni ino shanduko vangangoda kuwedzera nechero fomu yekuzvidzivirira kubva kumatambudziko.
• Chikafu chisina kunaka: Vakadzi vari pasi pekudya kana kusarudza zvekudya zvine mashoma muutachiona vangangoda kuwedzera nemavitamini nemamineral kudzivirira kushomeka.

Uye zvakare, nyanzvi senge idzo kuAmerican College yeVadzvanyiriri uye
Gynecologists (ACOG) vanokurudzira kuti vanhu vese vane nhumbu vatore vhitamini yekuberekwa uye folic acid yekuwedzera. Izvi zvinorayirwa kuti uzadze makwanza ezvehutano uye kudzivirira kukura kwakashata pakuzvarwa senge musana bifida.

Zvichienderana nemamiriro ako epamoyo, gadzirira kutora basa rekuwedzera zvinowedzera pane zvaunoita zuva nezuva kana uchitungamirirwa nemupi wako wezvehutano.

Mishonga yemakwenzi inogona kubatsira nezvirwere - nekungwarira

Pamusoro pe micronutrients, mishonga yemakwenzi inowedzera.

Imwe ongororo ye2019 yakawana kuti 15.4 muzana yevakadzi vane nhumbu muUnited States vanoshandisa mishonga yemakwenzi. Zvisinei havazi vese vanozivisa kuvarapi vavo vavari kutora. (Yakawanikwa ingangoita makumi maviri neshanu muzana yevashandisi vemakwenzi ekuwedzera muUnited States havaudze madhodhi avo.)

Nepo mimwe mishonga yemakwenzi ingave yakachengeteka kutora panguva yekuzvitakura, kune zvimwe zvakawanda izvo zvingave zvisiri.

Kunyangwe mamwe mahebhu anogona kubatsira nezvirwere zvakajairika zvepamuviri senge kusvotwa uye kugumbuka mudumbu, mamwe anogona kukuvadza iwe nemwana.

Nehurombo, hapana kutsvagurudza kwakawanda maererano nekushandiswa kwemishonga yemakwenzi nevanhu vane nhumbu, uye zvakawanda hazvizivikanwe nezvekuti zvinowedzera zvinogona kukukanganisa sei.

Kubheja kwakachengeteka? Chengetedza chiremba wako mukuziva nezve chero uye zvese shanduko kuchirongwa chako chekudya uye zvinowedzera.

Zvekuwedzera zvinoonekwa zvakachengeteka panguva yekuzvitakura

Sezvakangoita nemishonga, chiremba wako anofanirwa kubvumidza uye kutarisa ese micronutrient nemishonga yekuwedzera mishonga kuti ave nechokwadi chekuti akakosha uye anotorwa muhuwandu hwakachengeteka.

Gara uchitenga mavitamini kubva kune inozivikanwa zita iro zvigadzirwa zvadzo zvinoongororwa nemasangano echitatu-bato senge United States Pharmacopeia (USP).

Izvi zvinovimbisa kuti mavitamini anonamira kune chaiwo matanho uye anowanzo kuve akachengeteka kutora. Haisi chokwadi chekuti ndeapi mabhureki anokudzwa? Wako wemishonga wepanzvimbo anogona kubatsira zvakanyanya.

1. Mavhitamini epamuviri

Mavhithamini epamuviri mavitamini akagadzirwa zvakanyanya kusangana nechishuwo chemicronutrients panguva yepamuviri.

Izvo zvakagadzirirwa kutorwa usati wabata pamuviri uye panguva yekuzvitakura nekuyamwisa.

Ongororo dzekucherechedza dzakaratidza kuti kuwedzera nemavhitamini epamuviri kunoderedza njodzi yekuberekwa kwekutanga uye preeclampsia. Preeclampsia ingangoita njodzi ine njodzi inoratidzwa neepamusoro BP uye pamwe mapuroteni mumurini.

Nepo mavitamini epamuviri asina kuitirwa kutsiva chirongwa chako chekudya chine hutano, anogona kubatsira kudzivirira makwanza ezvekudya nekupa mamwe micronutrients ari kudiwa zvakanyanya panguva yekuzvitakura.

Sezvo mavitamini epamuviri aine mavitamini nemamineral auchazoda, kutora mamwe mavitamini kana zvicherwa zvinowedzera zvinogona kunge zvisina kudikanwa kunze kwekunge zvataurwa nachiremba wako.

Mavhitamini epamuviri anowanzo gadzwa navanachiremba uye anowanikwa pamusoro-pe-counter.

2. Folate

Folate ndeye B vhitamini iyo inotora chikamu chakakosha muDNA synthesis, tsvuku yeropa kugadzirwa kwemasero eropa, uye fetus kukura uye kukura.

Folic acid ndiyo inogadzirwa yefolate inowanikwa mune akawanda ekuwedzera. Iyo inoshandurwa kuita fomu inoshanda ye folate - L-methylfolate - mumuviri.

Zvinokurudzirwa kutora angangoita mazana matanhatu emakirogiramu (mcg) e folate kana folic acid pazuva kudzikisa njodzi yeiyo neural tube kuremara uye kuberekwa kusingaite sekutsemuka kwepamoyo uye kukanganisa kwemoyo.

Mune ezvidzidzo zvishanu zvakasarudzika zvinosanganisira vakadzi 6105, kuwedzera ne folic acid zuva rega rega kwaibatanidzwa nenjodzi yakadzikira yeiyo neural tube kuremara. Hapana yakaipa mhedzisiro yakaonekwa.

Kunyangwe folate yakakwana inogona kuwanikwa kuburikidza nekudya, vakadzi vazhinji havadye zvakakwana folate-zvakapfuma zvekudya, zvichiita kuti kuwedzera kuwedzere.

Pamusoro pezvo, iyo iyo vakadzi vese vezera rekubereka vanodya inokwana mazana mana emamiriyoni euine folate kana folic acid pazuva.

Izvi zvinodaro nekuti nhumbu zhinji hadzina kurongwa, uye kusakwana kwekuzvara nekuda kwekushomeka kwefolate kunogona kuitika pakutanga kwekubata, kunyangwe vakadzi vazhinji vasati vaziva kuti vane nhumbu.

Zvinogona kuve huchenjeri kune vakadzi vane nhumbu, kunyanya avo vane MTHFR genetic mutation, kusarudza chinowedzera chine L-methylfolate yekuona kutora kwakawanda.

3. Simbi

Iko kudiwa kwesimbi kunowedzera zvakanyanya panguva yekuzvitakura, sezvo amai vamai vhoriyamu inowedzera neinenge.

Iron yakakosha pakutakura oksijeni uye kukura zvine hutano nekukura kwemwana wako uye placenta.

MuUnited States, kuwanda kwekushomeka kwesimbi mumadzimai akazvitakura kwakatenderedza 18 muzana, uye 5 muzana yevakadzi ava vane chirwere chekushaya ropa.

Kupererwa neropa panguva yekuzvitakura kwave kuchisanganisirwa ne preterm kubereka, kushushikana kwaamai, uye mucheche kupererwa neropa.

Iko kunokurudzirwa kudya kwema 27 milligrams (mg) ayoni pazuva kunogona kusangana kuburikidza neakawanda epamuviri mavitamini. Nekudaro, kana iwe uine kushomeka kwesimbi kana kupererwa neropa, iwe uchazoda yakakwira dosi yedare, inotarisirwa nachiremba wako.

Kana usiri kushomeka kwesimbi, haufanire kutora zvinopfuura izvo zvinokurudzirwa kutora simbi kuti udzivise migumisiro yakaipa. Izvi zvinogona kusanganisira kupatirwa, kurutsa, uye mwero wehemoglobin zvisingaite.

4. Vitamin D

Vitamini yakasviba-mafuta yakakosha kune immune immune, bone hutano, uye kupatsanura maseru.

Kushomeka kweVitamin D panguva yekuzvitakura kwakabatanidzwa nenjodzi yakawedzera yechikamu chekusiya, preeclampsia, kuberekwa kwekutanga, uye chirwere cheshuga cheshuga.

Ikozvino kurumbidzwa kwekudya kwevhitamini D panguva yekuzvitakura i600 IU kana 15 mcg pazuva. Nekudaro, taura kuti vhitamini D inoda panguva yekuzvitakura yakakwira zvakanyanya.

Tarisa nachiremba wako nezve kuongorora kushomeka kwevhitamini D uye yakawedzera yekuwedzera.

5. Magnesium

Magnesium inyoro inobatanidzwa mumazana emakemikari maitiro mumuviri wako. Iyo inotamba yakakosha mabasa mune immune, mhasuru, uye tsinga basa.

Kushomeka mune ino mineral panguva yekuzvitakura kunogona kuwedzera njodzi yehutachiona hwehutachiona uye basa risati rasvika.

Zvimwe zvidzidzo zvinoratidza kuti kuwedzera ne magnesium kunogona kudzikisa njodzi yezvinetso zvakaita sekukanganiswa kwechibereko uye kutangira kuberekwa.

6. Ginger

Ginger midzi inowanzo shandiswa se spice uye herbal supplement.

Mune fomu yekuwedzera, iwe ungangodaro wakanzwa nezvayo inoshandiswa kurapa kusvotwa kunokonzerwa nekufamba kwechirwere, nhumbu, kana chemotherapy.

yezvidzidzo zvina yakaratidza kuti ginger zvese zviri zviviri zvakachengeteka uye zvinoshanda pakurapa kubata-kunokonzerwa nekusvotwa uye kurutsa.

Nausea uye kurutsa zvakajairika panguva yekuzvitakura, pamwe nevakadzi vachizviona mumwedzi mitatu yekutanga yepamuviri.

Kunyangwe ginger ingabatsira kudzikisira iyi nhumbu isingafadzi, kumwe kutsvagurudza kunodiwa kuti uone muyero wakachengeteka kwazvo. Tarisa kaviri nachiremba wako kuti uone kana uchiida.

7. Mafuta ehove

Mafuta ehove ane docosahexaenoic acid (DHA) uye eicosapentaenoic acid (EPA), maviri akakosha mafuta acids akakosha mukukura kwehuropi hwemucheche.

Kuwedzeredza neDHA neEPA mukuzvitakura kunogona kukurudzira post-pamuviri kukura kwehuropi mumwana wako uye kudzikisira kushushikana kwemadzimai, asi kutsvagisa pamusoro penyaya iyi hakusi kwechokwadi.

Kunyangwe hazvo zvidzidzo zvekucherechedza zvakaratidza kuvandudzwa kwekuziva kwehukama muvana vevakadzi vakawedzera nehove mafuta panguva yepamuviri, zvidzidzo zvinoverengeka zvakadzorwa zvakakundikana kuratidza bhenefiti inoenderana

Semuenzaniso, inosanganisira vakadzi 2,399 vasina kuwana musiyano mukuziva kwekuita kwevana vacheche vanaamai avo vakawedzera nemafuta ehove makapisi ane 800 mg yeDHA pazuva panguva yepamuviri, zvichienzaniswa nevacheche vanaamai vasina.

Ichi chidzidzo chakawana zvakare kuti kuwedzera nehove mafuta hakuna kukanganisa kushungurudzika kwemadzimai.

Zvisinei, chidzidzo chacho chakawana kuti kuwedzera nehove mafuta yakachengetedzwa kubva kutanga kutakura, uye humwe humbowo hunoratidza kuti oiri yehove inogona kubatsira kukura kweziso remucheche.

Matanho emadzimai eDHA akakosha mukukura kwakanaka kwechibereko uye kuwedzera kunofungidzirwa kwakachengeteka. Dare redzimhosva rinenge richiri pamusoro pekuti kutora hove mafuta panguva yepamuviri kunokosha.

Kuti uwane DHA neEPA kuburikidza nechikafu, zvinokurudzirwa kutora maviri kana matatu servings eepasi-mercury hove salmon, sardines, kana pollock pasvondo.

8. MaProbiotic

Tichifunga nezvekuwedzera kwekuziva kwehutano hwematumbo, vabereki vazhinji-vanozo-shandukira kumaprobiotic.

MaProbiotic ari kurarama microorganisms iyo inofungidzirwa kuti inobatsira hutano hwekugaya.

Ongororo dzakawanda dzakaratidza kuti mapurobioti panguva yekuzvitakura, uye hapana mhedzisiro inokuvadza yakaonekwa, parutivi kubva panjodzi yakadzika kwazvo yehutachiona hunokonzerwa neprobiotic.

Pamusoro pezvo, ongororo dzinoverengeka dzakaratidza kuti kuwedzeredza nemaprobiotic kunogona kudzora njodzi yekubata chirwere cheshuga, kusununguka kwekusununguka, uye eczema yemucheche uye dermatitis.

Kutsvagisa kwekushandisa kweproticotic mukuzvitakura kuri kuenderera, uye zvimwe pamusoro pebasa remapurobioti muhutano hwaamai nevechiberekero huchawanikwa.

9. Choline

Choline inoita basa rakakosha mukukura kwehuropi hwemucheche uye inobatsira kudzivirira kusagadzikana kwehuropi uye musana.

Ikozvino inokurudzirwa mvumo yezuva nezuva ye choline panguva yekuzvitakura (450 mg pazuva) yakafungidzirwa kuti haina kukwana uye kuti kunwa padhuze kune kwakanyanya panzvimbo.

Ziva kuti mavitamini epamuviri kazhinji haana choline. Iyo yakasarudzika choline yekuwedzera inogona kukurudzirwa nachiremba wako.

Zvokuwedzera zvekudzivirira panguva yekuzvitakura

Nepo kuwedzera kune mamwe micronutrients uye mahebhu kwakachengeteka kune vakadzi vane nhumbu, mazhinji acho anofanirwa kudzivirirwa, kana kudzivirirwa muhuwandu hwakawanda.

Gara uchitarisa nachiremba wako usati wawedzera chero zvekuwedzera zvinowedzera kunze kwemamwe mavitamini epamuviri aunogona kutora.

1. Vitamin A

Iwe unowanzo kuwana vhitamini A mumavitamini ako epamuviri sezvo zvichikosha. Kunyangwe ichi vhitamini chakakosha zvakanyanya pakuona kwemucheche kuona uye immune immune, zvakawandisa vhitamini A inogona kukuvadza.

Tichifunga kuti vhitamini A yakafuta mafuta, muviri wako unochengeta zvakawandisa muropa.

Kuunganidzwa uku kunogona kuve nemhedzisiro inokanganisa muviri uye kunotungamira kukuvara kwechiropa. Inogona kutokonzeresa kuremara kwekuzvara.

Semuenzaniso, yakawandisa vhitamini A panguva yekuzvitakura yakaratidzirwa kukonzera kuberekwa kwekuzvarwa kusagadzikana.

Pakati pekuzvara mavitamini uye chikafu, iwe unofanirwa kuwana zvakakwana vitamini A, uye kuwedzerwa kuwedzerwa kunze kwemavhitamini ako epamuviri hazvikurudzirwe.

2. Vitamin E

Vitamini ino sanganisa mafuta inoita mabasa mazhinji akakosha mumuviri uye inobatanidzwa mukutaura kwegen'a uye immune system.

Kunyange vhitamini E yakakosha zvakanyanya pahutano, zvinokurudzirwa kuti usawedzere nazvo.

Kuwedzera kwekuwedzera nevhitamini E hakuna kuratidzwa kunatsiridza mhedzisiro kune vanamai kana vacheche uye zvinogona kuwedzera njodzi yekurwadziwa nemimba uye kukurumidza kuputika kwesaga amniotic.

3. Mutema cohosh

Nhengo yemhuri buttercup, nhema cohosh chirimwa chinoshandiswa pazvinangwa zvakasiyana, zvinosanganisira kudzora kupisa kunopisa uye kurwadza kwekuenda kumwedzi.

Hazvina njodzi kutora uyu mushonga panguva yekuzvitakura, nekuti zvinogona kukonzera uterine contractions, izvo zvinogona kukonzera preterm labour.

Nhema cohosh yakawanikwawo ichikonzera kukuvara kwechiropa mune vamwe vanhu.

4. Goridhe

Goldenseal chirimwa chinoshandiswa sechikafu chekuwedzera pakurapa kufema uye chirwere chemanyoka, kunyangwe paine ongororo diki kwazvo pamusoro pemhedzisiro uye kuchengetedzeka.

Goldenseal ine chinhu chinonzi berberine, icho chakaratidzirwa kukuvadza jaundice muvacheche. Inogona kutungamira kune inonzi mamiriro kernicterus, mhando isingawanzoitika yekukuvara kwehuropi iyo inogona kuuraya.

Nezvikonzero izvi, zvirokwazvo dzivisa goridhe.

5. Dong quai

Dong quai mudzi wakashandiswa kweanopfuura makore chiuru uye unozivikanwa mune yechinyakare Chinese mushonga.

Kunyangwe ichishandiswa kurapa zvese kubva kumwedzi kuenda kumakwiriro eropa, humbowo maererano nekushanda kwayo pamwe nekuchengeteka kushomeka.

Iwe unofanirwa kudzivirira dong quai, sezvo inogona kukurudzira uterine contractions, kukwidza njodzi yekuparara.

6. Yohimbe

Yohimbe chinhu chinowedzerwa chakagadzirwa kubva pamuti wemuti weku Africa.

Inoshandiswa semushonga wemakwenzi kurapa huwandu hwemamiriro kubva ku erectile kudzvinyirira kusvika kufutisa.

Iyi miriwo haifanire kushandiswa panguva yekuzvitakura, sezvo yanga ichibatanidzwa nemhedzisiro ine njodzi senge yakakwira BP, kurohwa nemoyo nekugwinha.

7. Zvimwe zvinowedzerwa nemishonga zvinoonekwa zvisina kuchengeteka panguva yekuzvitakura

Zviri nani kudzivirira zvinotevera:

• saw palmetto
• tansy
• red clover
• angelica
• yarrow
• unovava
• bhuruu cohosh
• pennyroyal
• ephedra
• mugwort

Chinokosha

Kubata pamuviri inguva yekukura nekusimudzira, ichiita hutano uye chikafu chinonyanya kukosha. Kuchengeta kwakanyanya kweiyo diki ndicho chinangwa.

Nepo zvimwe zvinowedzera zvichigona kubatsira panguva yekuzvitakura, zvakawanda zvinogona kukonzera mhedzisiro ine njodzi mukati mako nemwana wako.

Zvakakosha, nepo uchiwedzera nemamwe mavhitaminzi uye zvicherwa zvinogona kubatsira kuzadza maburi ezvehutano, zvinowedzerwa hazvina kuitirwa kutsiva chirongwa chekudya chine hutano uye mararamiro.

Kudya muviri wako nezvikafu zvine chikafu, pamwe nekuwana kurovedza muviri kwakakwana uye kurara uye kudzikisira kushushikana, ndiyo nzira yakanakisa yekusimbisa nhumbu ine hutano iwe nemwana wako.

Kunyangwe zvinowedzera zvinogona kuve zvichidikanwa uye zvichibatsira mune mamwe mamiriro ezvinhu, gara uchitarisa nachiremba wako nezve dosi, chengetedzo, uye zvinogona kuita njodzi uye mabhenefiti.