Cov niam tshiab puas yuav noj cov tshuaj vitamin tom qab yug me nyuam?

Zoo Siab

• Dab tsi yog cov vitamins tom qab yug menyuam, thiab koj puas xav tau tiag tiag?
• Koj ua tau xwb tau cov vitamins thiab cov as-ham los ntawm koj cov zaub mov, hloov?
• Yuav ua li cas txog lwm yam tshuaj ntxiv tom qab yug menyuam?
• Tshuaj xyuas rau

Ob peb yam hauv lub neej muaj tseeb. Tab sis tus kws kho mob hais qhia cov vitamins thaum cev xeeb tub rau tus poj niam cev xeeb tub? Qhov ntawd yog qhov ua tau muab. Peb paub tias cov vitamins ua ntej yug menyuam pab ua kom muaj kev noj qab haus huv ntawm tus menyuam thiab kev noj zaub mov kom zoo thaum cev xeeb tub rau niam.

Yog li, yog tias cov vitamins ua ntej yug menyuam feem ntau pom zoo rau niam-rau-ua, cov vitamins tom qab yug me nyuam yuav tsum yog ib yam, txoj cai? Tsis raws nraim. Cov kws kho mob, tsawg kawg cov neeg xam phaj rau kab lus no, tsuas yog tsis ntseeg qhov ntawd ncejnatal vitamins yog qhov tseem ceeb raws li lawv cov neeg ua ntej. Yog, tau txais cov as-ham txaus tom qab yug me nyuam yog qhov tseem ceeb heev. Tab sis kev noj zaub mov tshwj xeeb tom qab yug menyuam? TBD.

Nov yog yam koj yuav tsum paub txog cov vitamins tom qab yug menyuam thiab cov vitamins zoo tshaj plaws tom qab yug menyuam, yog tias muaj, raws li ob-gyns.

Dab tsi yog cov vitamins tom qab yug menyuam, thiab koj puas xav tau tiag tiag?

Cov tshuaj vitamin uas sau npe ua cov tshuaj tom qab yug menyuam yog qhov zoo ib yam li cov vitamins ua ntej yug menyuam, hais tias Peyman Saadat, MD, FACOG, ob lub rooj tsavxwm tau ntawv pov thawj ob-gyn ntawm Reproductive Fertility Center hauv West Hollywood, California. Qhov sib txawv ntawm cov vitamins thaum cev xeeb tub thiab tom qab yug menyuam yog qhov tom kawg suav nrog ntau dua milligrams ntawm cov khoom noj muaj txiaj ntsig rau niam tshiab (piv rau niam cev xeeb tub), xws li cov vitamins B6, B12, thiab D, raws li lawv tau nqus los ntawm tus menyuam los ntawm niam mis, hais tias Dr. Saadat. Yog li ntau dua ntawm cov as -ham no kom ntseeg tau tias leej niam tseem muaj peev xwm nqus tau txaus los sau lawv cov txiaj ntsig (piv txwv li muaj zog ntau dua los ntawm vitamin B) txawm hais tias niam mis thiab menyuam tseem "noj" qee yam thiab.

ICYDK, tsim cov kua mis thiab pub niam mis tsis yog ib txoj haujlwm me me (txoj kev mus rau niam) - thiab cov no tsuas yog ob qho ntawm ntau yam teeb meem ntawm lub cev thiab lub hlwb uas los ntawm kev yug menyuam. Qhov tseeb, lub sijhawm yug me nyuam, thiab niam txiv feem ntau, yog lub cev xav tau ntau, hais tias Lucky Sekhon, MD, pawg thawj coj-ntawv pov thawj ob-gyn, kev ua me nyuam endocrinology thiab cov kws muaj peev xwm ntxiv lawm tshob ntawm Cov Tshuaj Kho Menyuam Ua Haujlwm ntawm New York. Koj tu siab a loj hlob tus menyuam, tsim mis niam, thiab sim kho koj lub cev, txhua lub sijhawm. Ib tus zuj zus, cov no xav tau lub zog ntawm lub zog thiab cov as -ham, thiab ua ke, ntau dua li ntawd. "Sib xyaw nrog qhov tseeb tias ntau tus poj niam nkees thiab muaj txoj sia nyob nyob hauv thawj ob peb lub lis piam tom qab yug menyuam, thiab lawv yuav tsis tau txais txhua yam khoom tsim nyog los ntawm kev noj zaub mov zoo-yog li noj cov vitamins, muaj txiaj ntsig hauv kev muab yam twg los xij tau ploj lawm," ntxiv Dr. Sekhon. (Muaj feem cuam tshuam: Dab Tsi Koj Thawj Ob Peb Lub Hlis ntawm Kev Ua Haujlwm Tom Qab Lub Caij Nyoog Yuav Tsum Zoo Li)

"Kuv pom zoo noj cov vitamins tom qab yug menyuam; txawm li cas los xij, lawv tsis tas yuav tsum yog qhov tshwj xeeb, tshwj xeeb cev xeeb tub vitamin, "nws hais. Nov yog vim li cas: Kev noj cov tshuaj multivitamin tsis tu ncua lossis txuas ntxiv koj cov vitamin thaum cev xeeb tub los ntawm cev xeeb tub yuav muab cov vitamins thiab cov zaub mov tsim nyog uas xav tau los txhawb kev pub niam mis, ntxiv rau pab niam tshiab ua kom lawv lub zog thiab lub zog muaj zog. Sekhon hais tias nws ua rau muaj kev nkag siab ntxiv mus noj cov tshuaj vitamin yug menyuam tsawg kawg rau rau lub lis piam tom qab yug menyuam lossis rau lub sijhawm uas koj tab tom pub niam mis. 

Qhov muaj peev xwm poob qis rau kev noj cov vitamins thaum cev xeeb tub tom qab yug me nyuam yog cem quav vim lawv siab dua cov hlau, hais tias Dr. Saadat. Nyob rau hauv cov ntaub ntawv no, nws pom zoo cov niam tshiab hloov mus rau ib tug poj niam multivitamin, xws li cov hom GNC los yog Centrum (Yuav Nws, $ 10, target.com), uas feem ntau muab ze rau 100 feem pua ​​​​ntawm cov kev xav tau niaj hnub rau cov vitamins thiab minerals.

Qee qhov tshwj xeeb yuav tsum nco ntsoov, txawm li cas los xij, yog cov poj niam uas pub niam mis tuaj yeem xav tau ntau cov calcium, thiab cov uas nyob hauv tsev ntau nrog tus menyuam tshiab yuav xav tau vitamin D ntxiv vim tsis muaj lub hnub ci, nws hais. (Muaj feem cuam tshuam: Tus Poj Niam Zoo Phau Ntawv Qhia Kom Tau Txaus Calcium)

Okay, tab sis dab tsi txog tag nrho cov tshuaj hormones hloov pauv tom qab yug? Cov vitamins tom qab yug menyuam puas tuaj yeem pab nrog cov ntawd? Hmoov tsis zoo, tsis muaj cov vitamins paub los pab tswj kev hloov pauv tom qab yug menyuam hauv cov tshuaj hormones lawv tus kheej, hais tias Dr. Sekhon. "Kev hloov pauv tshuaj hormone tsis tas yuav tsum tau tswj hwm vim tias lawv muaj kev noj qab haus huv, ib feem ntawm cov txheej txheem rov qab los ntawm cev xeeb tub thiab yug menyuam." Txawm li cas los xij, cov teeb meem tshwj xeeb uas tshwm sim los ntawm kev hloov pauv hormonal tom qab yug menyuam, xws li plaub hau poob lossis plaub hau nyias, tuaj yeem txhim kho los ntawm kev noj cov vitamins, xws li biotin, vitamin B3, zinc, thiab hlau, hais tias Dr. Sekhon. (Saib ntxiv: Vim Li Cas Qee Yam Niam Paub Qhov Zoo Tshaj Plaws Thaum Lawv Tsis Pub Pub Niam Mis)

Koj ua tau xwb tau cov vitamins thiab cov as-ham los ntawm koj cov zaub mov, hloov?

Qee qhov ob-gyns hais tias cov niam tshiab yuav tsum siv zog kom tau txais txhua yam khoom noj uas lawv xav tau los ntawm kev noj zaub mov zoo nyob rau lub sijhawm tom qab yug menyuam ua ntej tig mus rau cov vitamins txhua hnub los ntxiv rau lawv cov kev noj haus. Ib tus kws kho mob zoo li no, Brittany Robles, MD, ob-gyn thiab NASM-tus kws qhia ntawv tus kheej raws li nyob hauv New York City, qhia rau txhua tus poj niam tom qab yug menyuam kom ntseeg tau tias lawv tau txais cov hauv qab no hauv lawv cov zaub mov:

• Omega-3 fatty acids: pom muaj nyob rau hauv cov ntses rog, walnuts, chia noob
• Protein: pom hauv cov ntses rog, nqaij ntshiv, legumes
• Fiber: pom nyob rau hauv tag nrho cov txiv hmab txiv ntoo
• Hlau: pom muaj nyob hauv cov noob taum, cov nplooj zaub ntsuab, cov nqaij liab
• Folate: pom nyob rau hauv legumes, nplooj ntsuab, citrus txiv hmab txiv ntoo
• Calcium: pom hauv mis nyuj, legumes, nplooj ntsuab tsaus

Feem ntau, Dr. Robles hais tias nws tsis qhia nws cov neeg mob kom noj cov vitamins tom qab yug menyuam. "Nws tsis muaj qhov tsis ntseeg tias cov vitamins ua ntej yug menyuam yog qhov tseem ceeb rau txhua tus poj niam los tiv thaiv kev pheej hmoo ntawm cov hlab ntsha neural hauv koj tus menyuam," nws hais. "Txawm li cas los xij, thaum lub raj neural raug tsim, hauv thawj peb lub hlis twg, cov vitamins ua kom yooj yim dua li qhov tsim nyog." 

Yog lawm, ua tib zoo npaj koj cov zaub mov kom ntseeg tau tias koj tau txais tag nrho cov khoom tsim nyog tom qab yug menyuam tau hais yooj yim dua li ua tiav. Ntxiv rau, cov poj niam tom qab yug me nyuam yuav tsum tau siv 300 calories ntxiv hauv ib hnub vim tias lawv poob calories los ntawm kev pub niam mis thiab tso kua mis, txhais tau tias lawv xav tau ntau dua li ib txwm los ua kom lub cev muaj zog txaus, piav qhia Dr. Robles. Qhov no yog vim li cas nws pom zoo rau nws cov neeg mob pub niam mis tom qab yug menyuam noj cov zaub mov muaj protein ntau, xws li nqaij ntshiv, ntses salmon, taum, legumes, thiab txiv ntseej ntau dua li noj, hais, ntau yam khoom noj txom ncauj txhua hnub kom tsom mus rau kev satiety. (Muaj feem cuam tshuam: Cov Khoom Qab Zib Qab Zib Ua Li Cas cuam tshuam rau Niam Mis ntawm Cov Niam Tshiab)

Cov niam txiv pub niam mis kuj yuav tsum noj zaub mov uas pab txhawb kev tsim cov mis nyuj - xws li nplooj ntsuab, oats, thiab lwm yam khoom noj uas muaj fiber ntau - thiab nyob twj ywm hydrated. Dr. Robles hais tias tus poj niam tom qab yug me nyuam yuav tsum haus tsawg kawg ib nrab ntawm nws lub cev qhov hnyav hauv dej ib hnub vim tias nws tau ua kom dej nws tus menyuam mos (mis niam tau ua los ntawm 90 feem pua ​​dej) nrog rau nws lub cev. Yog li, rau tus poj niam uas hnyav 150 phaus, uas yuav yog 75 ooj lossis ib ncig ntawm 9 khob dej (tsawg kawg) ib hnub, thiab ntau dua yog tias nws pub niam mis.

Yuav ua li cas txog lwm yam tshuaj ntxiv tom qab yug menyuam?

Ntxiv nrog rau cov vitamins, kuj tseem muaj cov tshuaj cog qoob loo uas tuaj yeem pab ua kom koj lub siab tom qab yug me nyuam thiab lub cev noj qab haus huv. Fenugreek, tshuaj ntsuab zoo ib yam li clover uas muaj nyob hauv cov tsiav tshuaj zoo li Finest Nutrition Fenugreek Capsules (Yuav Nws, $ 8, walgreens.com), tau siv ntau tshaj nyob rau lub sijhawm yug menyuam raws li txoj hauv kev nce mis ntxiv, hais tias Dr. Sekhon. Nws ntseeg tau tias yuav txhawb nqa cov qog nqaij hlav hauv lub mis, uas yog lub luag haujlwm rau kev tsim cov mis nyuj. Thaum fenugreek feem ntau suav hais tias muaj kev nyab xeeb los ntawm FDA, nws tuaj yeem muaj kev phiv, xws li raws plab, hauv niam thiab menyuam (raws li nws paub tias nkag mus rau hauv cov kua mis), yog li nws yog ib qho tseem ceeb uas yuav tau pib nrog cov tshuaj qis tshaj plaws thiab tom qab ntawd. nce ntxiv tsuas yog tias koj lub cev tiv taus nws, nws piav qhia. Vim tias cov kev mob tshwm sim GI no, nco ntsoov nrhiav koj tus kws kho mob cov lus qhia ua ntej noj thiab, tshwj tsis yog koj tab tom tawm tsam nrog cov kua mis, txiav txim siab zam txhua yam.

Txawm hais tias melatonin tsis yog vitamin, (tab sis nws yog ib qho tshuaj hormones uas tshwm sim hauv lub cev los tswj cov circadian atherosclerosis) nws tuaj yeem yog ib qho kev pab pw tsaug zog, tshwj xeeb tshaj yog rau cov niam tshiab uas pw tsaug zog thiab muaj kev ntxhov siab pw tsaug zog los ntawm kev pw tsaug zog hmo ntuj. hloov thiab pub mis, hais tias Dr. Sekhon. Nws muaj kev nyab xeeb rau cov poj niam noj melatonin thaum pub niam mis, tab sis nws yuav tsum tau siv nrog ceev faj, vim nws tuaj yeem ua rau tsaug zog -thiab koj ib txwm xav kom paub tseeb tias koj tau ceeb toom thaum saib xyuas menyuam mos, nws piav qhia. Raws li lwm txoj hauv kev rau melatonin, nws qhia kom haus dej tshuaj yej chamomile lossis ua kom sov da dej ua ntej yuav mus pw, ob qho tib si uas tau pom los pab kom so thiab, yog li, tsaug zog.

Feem ntau, nws muaj kev nyab xeeb los noj tag nrho cov vitamins thaum pub niam mis, tab sis qhov ntawd tsis muaj tseeb ntawm txhua yam tshuaj ntsuab thiab tshuaj, hais tias Dr. Sekhon. "Nws yog ib qho tseem ceeb uas yuav tau xyuas nrog koj tus kws kho mob yog tias koj tsis paub meej txog kev nyab xeeb ntawm cov tshuaj vitamin lossis ntxiv thaum pub niam mis," nws hais ntxiv.

Tshuaj xyuas rau