Ho tsoaloa ke ngoana ke mohato oa bohlokoa haholo. Kajeno, batsoali ba tsoetseng pele ba ntse ba qala ho lokisetsa ho ima le ho ima. 'Me ena ke tsela e nepahetseng le e nepahetseng ka ho fetisisa. Ha e le hantle, batsoali bohle ba lora hore ba tla ba lesea le matla le le phetseng hantle.
E 'ngoe ea likarolo tsa bohlokoa tsa ts'ebetso ea ho etsa bokhachane ke ho kenngoa ha livithamine.
Ke li-vithamine life tseo ke lokelang ho li nka ha ke rera ho ima?
Acic acid
Vithamine B9 kapa folic acid e na le vithamine ea bohlokoa ka ho fetisisa bakeng sa bakhachane. Ke setsebi sa mafu a folic acid se buellang ho nka batsoali ba babeli ba nakong e tlang. Vithamine B9 e ntlafatsa boleng ba peo. Mokhoa oa hae o fokotsa palo ea bokooa ba spermatozoa, mme, ka lebaka leo, monyetla oa ho emola ngoana ea nang le lefu.
Basali ba hloka acid e folico e le ho thibela litšitiso tsa nts'etsopele ho thehoa ha litho le mekhoa ea 'mele oa lesea. Ho haelloa ke vithamine B9 ho ka etsa hore motho a fokotsehe kelellong, a haelloa ke neural tube defect le tse ling tse sa tloaelehang.
Ha o rera ho ima, o ka nka livithamine tse rarahaneng, tse nang le vithamine B9, 'me u ka reka acid e folico ka bobeli, e le lithethefatsi tse ikemetseng. Li-vithamine tsa motsoako li ka boela tsa nkeloa sebaka ke tlhaho, tsa ja meroho e tala ea limela, litlama, lero la lamunu, libanana, sebete, nama ea khōhō. Empa ho lokela ho hopoloa hore ka mor'a ho phekola mocheso vithamine ena e senyehile. 'Me tloaelo ea ho noa vithamine B9 ka letsatsi ke micrograms tse 400. Ka hona, ho nkela matlapa, ho rua vithamine B9 ka ho feletseng, ho ke ke ha etsahala hore u atlehe.
Vithamine E
Ntho e 'ngoe ea vithamine ea bohlokoa bakeng sa banyalani ba rerang ho ima ke vithamine E. E ntlafatsa mosebetsi oa mahe a bomme mme e thusa ho tsosolosa nako ea ho ea khoeling. 'Meleng oa nama, o khothalletsa ho thehoa ha spermatozoa. Vithamine E e kenya letsoho metabolism hape e khothalletsa matla a 'mele.
Lebitso le leng la vithamine ena ke tocopherol. Ho se lekane ha nako ea bokhachane ho ka baka tšenyehelo ea bokhachane, ka hona, etsa bonnete ba hore 'mele o na le vithamine ena e hlokahalang le ha o rera ho ima.
Vithamine C
Asiti e entsoeng ka monate e matlafatsa liphatsa tse nyenyane, e eketsa bokhoni, e fokotsa ho ruruha, ho loantša libaktheria, e eketsa matla a ho sireletsa. Ho nka vithamine nakong ea moralo oa bokhachane ke habohlokoa haholo, kaha mosebetsi o ka sehloohong oa batsoali ba nakong e tlang ke ntlafatso ea 'mele. Vithamine ena e ka fumanoa ka litholoana tse fapa-fapaneng tsa meru, li-buddha, likoloi, litlhapi, k'habeche, litapole, li-trout, khaba ea lehlaka, k'habete e khubelu, dill, parsley, eiee e tala, horseradish, litholoana tsa citrus, pepere e khubelu, rowan, sea buckthorn, black currant, ntja ea phahama, cornelian.
Vithamine A
Nakong ea bokhachane le nakong ea ho fepa ngoana, 'mele oa basali o fumana tlhokahalo e eketsehileng ea vithamine A kapa retinol. A ke ke a utloisa basali ba batlang ho ba bo-'mè kotsi. Li-vithamine tse ngata li fumanoa lihlahisoa tsa liphoofolo (sebete, tranelate, chisi, cottage chisi) le lijo-thollo. Empa ha u rera ho ima, ho hlokahala hore u nahane hore ho feta tekano ea vithamine ea A ho lebisa tlhokomelo e fapaneng. Ka lebaka leo, ho emoloa ho ka etsoa ka likhoeli tse tšeletseng feela ka mor'a hore phepelo ea vithamine e phethoe.
Iodine
E boetse e kgothaletswa ho nka iodide ea potassium kapa iodomarine. E thusa ho thibela khaello ea iodine le maloetse a qoqotho. Tšebeliso ea iodomarin e hlokahala bakeng sa sebōpeho se tloaelehileng sa tsamaiso ea methapo ea lesea. Ka hona, ho noa meriana e nang le iodine e hlokahalang ha u rera ho emoloa.
Hangata qalong ea moralo oa bokhachane, lingaka li fana ka ho ja li-vithamine tse rarahaneng. Har'a lithethefatsi tse joalo le Elevit Pronatal . Li-vithamine Elevit li lefella ho hloka liminerale le livithamine 'meleng ha li rera ho ima. Haeba mosali a etsa qeto ea ho qala kamohelo ea bona, joale e lokela ho etsoa likhoeli tse tharo pele ho emoloa.