Mafi kyawun bitamin na haihuwa, a cewar Ob-Gyns (ƙari, Me yasa kuke buƙatar su da farko)

Wadatacce

• Menene bitamin kafin haihuwa, kuma me yasa kuke buƙatar su?
• Har yaushe ya kamata ku fara shan bitamin kafin haihuwa?
• Wadanne sinadarai ya kamata ku nema a cikin bitamin mai kyau na haihuwa?
• Mafi kyawun bitamin na haihuwa, a cewar Ob-gyns
• Bita don

Gano waɗanne bitamin da yakamata ku sha don haɓaka abincin ku yana da rikitarwa sosai. Jefa wani abu cikin cakuda - kamar ɗan adam da ke girma a cikin ku! - kuma wannan yana haɓaka haƙiƙa. Idan kuna da juna biyu (ko kuna shirin faɗaɗa dangin ku), ga abin da kuke buƙatar sani game da dalilin da yasa kuke buƙatar bitamin prenatal da mafi kyawun bitamin prenatal waɗanda ob-gyns suka zaɓa. (Mai Alaka: Shin Abubuwan Bitaman Keɓaɓɓen Suna Da Haƙiƙa Ne?)

Menene bitamin kafin haihuwa, kuma me yasa kuke buƙatar su?

Duk matan da ke da juna biyu ko kuma suke ƙoƙarin yin juna biyu suna buƙatar bitamin kafin haihuwa, saboda sune tushen tushen abinci mai gina jiki ga jikin ku da kuma ga jaririn da ke girma, in ji Romy Block, MD, ƙwararriyar hukumar da ta tabbatar a cikin maganin endocrine da haɗin gwiwa. wanda ya kafa Vous Vitamin.

Kamar dai multivitamin ku na yau da kullun, bitamin prenatal ana nufin cika rata akan abubuwan gina jiki da zaku iya ɓacewa ko buƙatar haɓaka yayin da kuke ciki (cututtukan safiya na gaske ne, mutane-don haka gabaɗaya za'a iya fahimta idan abincin ku na kayan lambu ya buge). Bugu da ƙari, waɗannan gummies da kwayoyi suna cike da ƙarin bitamin da abubuwan gina jiki waɗanda jikinku ke buƙata don haɓaka jariri mai lafiya.

Misali, folate ko folic acid na da matukar muhimmanci kafin da kuma lokacin daukar ciki, domin yana taimakawa wajen hana manyan lahani na kwakwalwar tayin da kashin bayanta, a cewar Cibiyar Nazarin Gynecology ta Amurka (ACOG). Yayin da zaka iya samun folic acid daga abinci kamar alayyahu, Brussels sprouts, da bishiyar asparagus, yana iya zama da wahala a kai ga adadin da aka ba da shawarar yau da kullun daga kawai noshing akan waɗannan koren veggies.

Wani misali mai kyau? Calcium. Idan ba ku da isasshen alli don tallafawa ci gaban kwarangwal na jariri, tayin na iya zana abin da yake buƙata daga ƙasusuwan ku, a cewar Cibiyar Lafiya ta Ƙasa (NIH). Don haka, bitamin na haihuwa zai iya taimakawa haɓaka abincin ku don taimaka muku samun mafi kyawun adadin abubuwan gina jiki waɗanda ke da mahimmanci ga lafiyar ku da ta jariri.

Doc ɗinku na iya ba da shawarar shan bitamin kafin haihuwa bayan an haifi jariri. Lokacin da kuke da juna biyu, jikin ku ya zama “ƙarancin abinci mai gina jiki,” don haka ci gaba da ɗaukar prenatal ko musanyawa don bitamin bayan haihuwa a maimakon haka na iya taimaka muku dawo da abubuwan gina jiki da suka ɓace, in ji Dokta Block. Kan kari)

Har yaushe ya kamata ku fara shan bitamin kafin haihuwa?

Dokta Block ya ba da shawarar fara samun bitamin kafin haihuwa tsakanin watanni uku zuwa shida na lokacin da kuke shirin yin ciki. Wannan saboda yawancin bitamin masu narkar da kitse 'waɗanda mata ke ƙarancin ƙarfi a ciki, kamar bitamin D, na iya zama ƙasa kafin samun juna biyu, kuma yana iya ɗaukar watanni da yawa don inganta matakan ku, in ji ta. (Psst...zaka iya so a sake nazarin aikin motsa jiki na yau da kullum tun da motsa jiki na iya rinjayar haihuwa.)

Hakanan yakamata ku fara ɗaukar 400-700 micrograms na folic acid yau da kullun aƙalla wata ɗaya kafin ɗaukar ciki ta farkon farkon farkon watanni uku, sannan kuma a sami kashi na yau da kullun na microgram 600 a cikin na biyu da na uku, in ji Adrian Del Boca, MD, MS, FACOG, ƙwararren ob-gyn na hukumar a Miami Obstetrics Gynecology. Folic acid yana da mahimmanci yayin daukar ciki saboda yana taimakawa samar da bututun jijiya wanda ke girma cikin kashin bayan jariri, kashin baya, kwakwalwa, da kwanya, a cewar Cibiyoyin Kula da Cututtuka da Cututtuka (CDC).

Wadanne sinadarai ya kamata ku nema a cikin bitamin mai kyau na haihuwa?

Gabaɗaya, yakamata ku nemi bitamin na haihuwa wanda ya haɗa da takamaiman sinadarai guda huɗu: B6, folic acid, iodine, da baƙin ƙarfe, in ji Mary Jacobson, MD, ƙwararriyar likitan mata da likitan mata da babban darektan likita a Alpha Medical.

Ya kamata mata masu juna biyu su yi niyyar biyan shawarar yau da kullun na 400 micrograms na folic acid, 600 IU na bitamin D, 27 MG na ƙarfe, da MG 1,000 na calcium, a cewar ACOG. Amma saboda ana la'akari da su a matsayin kari, bitamin na haihuwa ba su kayyade ta Hukumar Abinci da Magunguna (FDA), don haka, ƙila ba za ta ƙunshi madaidaicin adadin kowane sinadari ba.

Don taimakawa, akwai abubuwa guda biyu da za ku nema a cikin kunshin don tabbatar da cewa bitamin mai ciki ya kasance halacci: Kyawawan Ayyukan Masana'antu ko tambarin GMP wanda ke tabbatar da ƙarin abin da ake ci yana ƙunshe da duk abin da ya ce yana yi da kuma Tabbataccen Alamar Pharmacopeia ta Amurka (USP). zuwa kari waɗanda suka cika ƙaƙƙarfan sahihanci da buƙatun aminci.

Yanzu, me yasa waɗannan abubuwan gina jiki suke da mahimmanci? Vitamin D da calcium suna aiki tare don haɓaka ƙasusuwan jariri da hakora, kuma bitamin D yana da mahimmanci ga lafiyar fata da gani ga jaririn ku, a cewar ACOG. Lokacin da kake ciki, jikinka yana buƙatar ƙarin ƙarfe - ninka adadin da kuke buƙata lokacin da ba tare da yaro ba - don yin ƙarin jini don samar da iskar oxygen ga jariri. (Mai alaka: Yadda ake samun isasshen ƙarfe idan ba ku ci nama ba)

Bitamin bitamin kafin haihuwa na iya ƙunsar ƙarin abubuwan gina jiki kamar omega-3 fatty acid (musamman, DHA), waɗanda aka nuna suna rage ƙimar haihuwa da ɓacin rai a cikin uwaye, tare da taka rawa a cikin ci gaban jijiyoyin jiki, in ji Dokta Brauer. *

Wannan ya ce, ku tuna shawarwarin ACOG sune mafi ƙarancin adadi-don haka matan da ke da tarihin lahani na bututun jijiyoyin jiki, wanda ya haɗa da ci gaban kwakwalwa, kashin baya, ko kashin baya, a cewar ACOG, ko kuma waɗanda ke iya ɗaukar takamaiman magunguna waɗanda ke hana shaye-shayen bitamin (kamar masu hana proton-pump kamar Prilosec don ƙwannafi), na iya buƙatar allurai mafi girma, in ji Anate Brauer, MD, ƙwararren masanin ilimin haihuwa na haihuwa da ob-gyn a Shady Grove Fertility a New York City. Ciwon ciki da jarirai biyu ko fiye sukan buƙaci ƙarin allurai na calcium da ƙarfe, in ji ta.

Yi imani da shi ko a'a, duk da haka, shi shine zai yiwu a wuce gona da iri tare da bitamin na ciki. "Don kawai dan kadan yana da kyau a gare ku ba yana nufin abu mai yawa yana da kyau a gare ku ba," in ji Dr. Block. A zahiri, an danganta bitamin E da yawa tare da ciwon ciki da ɓarkewar membranes na tayi (fashewar ruwa) a cikin juna biyu, kuma wuce haddi na bitamin A na iya haifar da rashin daidaituwa a cikin tayi, in ji Dr. Block.

Mafi kyawun bitamin na haihuwa, a cewar Ob-gyns

Koyaushe magana da likitan ku game da bitamin da ƙarin amfani lokacin da ake ciki (ko in ba haka ba), saboda shi ko ita za su iya ba da shawara kan hanya mafi kyau don buƙatunku na musamman da tarihin likita. Kuma ku tuna, duk bitamin da ake ciki kafin haihuwa ya kamata su cika-ba kari-daidaitaccen abinci mai gina jiki wanda ya hada da muhimman abubuwan gina jiki ga ku da jariri, in ji Dokta Del Boca. (Maganar wane, nawa kamata Kuna cin abinci lokacin daukar ciki?)

Zai iya zama da wahala a kwatanta kwatancen, kamar yadda kowace mace ke da buƙatun mutum idan ya zo ga bitamin prenatal kuma FDA ba ta tsara su ba, in ji Dokta Brauer, amma a nan akwai wasu manyan zaɓin masana.

1. Daya A Rana Prenatal 1 Multivitamin (Sayi shi, $ 20 akan capsules 60, amazon.com)

Don zaɓin OTC mai araha tare da omega-3 fatty acids, wannan zaɓi ne mai wayo, in ji Dokta Jacobson. Tuna: An nuna acid fatty acid omega-3 don taimakawa tare da ci gaban kwakwalwar tayin kafin da bayan haihuwa, a cewar ACOG. (Har ila yau, cike da wannan muhimmin sinadari? Sabon biyan kuɗin bitamin na ciki na Ritual.)

2. 365 Kullum Darajar Ciwon Ciki (Sayi Shi, $ 12 akan gummies 120, amazon.com)

Wannan alamar tana ƙunshe da ƙarin enzymes na narkar da abinci don taimakawa ciwon ciki mai haifar da ciki, in ji Heather Bartos, MD, wani kwamiti wanda aka ba da izini wanda ke yin aiki a wajen Dallas, Texas. Idan kuna son bitamin na haihuwa wanda zai iya taimakawa ciki mai ɗaci, nemi wanda ya ƙunshi aƙalla raka'a 20,000 na enzymes narkewa kamar amylase, lipase, protease, ko lactase, in ji ta.

3. Lambun Rayuwa Code Code Code Raw Prenatal (Saya Shi, $27 don 90 capsules, amazon.com)

Wannan mai cin ganyayyaki ne, zaɓi mai aminci na abinci wanda kuma ya haɗa da probiotics, in ji Dokta Jacobson. Canje -canjen Hormonal a cikin ciki na iya haifar da canje -canje a cikin motsi na hanji kuma probiotics na iya taimakawa daidaita narkewar abinci. (Mai Dangantaka: Sayi Duk Abinda Ya same Ni Ta Farko Na Farko na Ciki)

4. Nature Made Prenatal Multi DHA Liquid Softgels (Sayi Shi, $ 21 akan 150 softgels, amazon.com)

Wannan jeka-ka-da-ka-ta-ka-ta-ka-ta-ka-ta-ka-ta-ka-cicin ta na dauke da dukkan shawarwarin adadin bitamin da DHA (wanda aka nuna yana taimakawa wajen bunkasa kwakwalwar jaririn ku da ayyukan fahimi), da kuma saukin ciki (ga yawancin mata) da saukin hadiyewa, in ji Dr. Brauer.

5. TheraNatal Cikakkun bitamin Prenatal (Sayi Shi, $ 75 don wadatar kwanaki 91, amazon.com)

Dokta Brauer ya ba da shawarar wannan alamar-odar ba kawai don bitamin prenatal ba amma har ma don ƙarin abubuwan da aka yi don riga-ka-da-baya.

6. Smarty Pants Formula Prenatal Formula (Saya Shi, $16 don gummies 30, amazon.com)

Idan kuna ma'amala da tashin zuciya da/ko kuna neman zaɓi wanda ya fi sauƙin ɗauka fiye da, ce, ƙwayar ƙwayar cuta, je don ƙaramin zaɓin ɗanɗano kamar wannan samfurin da Dokta Jacobson ya ba da shawarar. Lura cewa gummy da bitamin za a iya cinyewa duk za su ƙunshi ɗan ƙaramin abin zaki, don haka idan kuna da sha'awar masu zaki ko kuna da tarihin ciwon sukari na iyali, gwada tsarin kwaya a maimakon haka, in ji ta.

7. CitraNatal B-Calm Ƙarin Ƙarfin Magani (Magungunan magani kawai, citranatal.com)

Kuna buƙatar takardar likita don wannan bitamin na haihuwa, in ji Dokta Brauer, amma babban zaɓi ne ga mata masu saurin kamuwa da ciwon safiya. Ya ƙunshi bitamin B6, wanda aka nuna yana taimakawa rage tashin zuciya da amai yayin daukar ciki. (Yawancin mata suna da kyau suna ɗaukar haihuwa ba tare da izini ba, duk da haka, sai dai idan suna da buƙatun kiwon lafiya na musamman ko ƙarancin rashi, in ji Dokta Bartos.)

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