Madini na vitamini anazopaswa kutumia mjamzito

Imeboreshwa:

Mwanamke mjamzito anahitaji lishe yenye virutubisho muhimu ili kuhakikisha ukuaji mzuri wa mtoto tumboni na afya yake binafsi. Madini na vitamini mbalimbali ni muhimu sana wakati wa ujauzito, na baadhi yao hutolewa kama virutubisho (supplements) ili kuongeza mahitaji ya mwili. Zifuatazo ni aina muhimu za madini na vitamini kwa mwanamke mjamzito:

Madini na vitamini muhimu kwa mjamzito

Jedwali hapa chini linaloonyesha virutubisho muhimu kwa mjamzito, kazi zake, vyanzo vya chakula, na kiwango kinachopendekezwa kwa siku:

Virutubisho	Kazi Muhimu	Chanzo cha Chakula	Kiwango Kinachopendekezwa (RDA)
Iron (Chuma)	Huzuia anemia, huongeza oksijeni kwa mama na mtoto	Nyama nyekundu, maini, maharagwe, mboga za majani	30–60 mg kwa siku
Calcium (Kalsiamu)	Ukuaji wa mifupa na meno ya mtoto, hulinda mifupa ya mama	Maziwa, dagaa, spinach, maharagwe	1000–1300 mg kwa siku
Zinc (Zinki)	Ukuaji wa seli, kinga ya mwili, kuzuia kasoro kwa mtoto	Nyama, samaki, karanga, nafaka zisizokobolewa	11–13 mg kwa siku
Iodine (Iodini)	Ukuaji wa ubongo na neva ya mtoto	Chumvi yenye iodini, samaki wa baharini, dagaa	150 mcg kwa siku
Folic Acid (B9)	Huzuia kasoro za neva (mfano spina bifida)	Mboga za majani, maharagwe, parachichi	400–800 mcg kwa siku (kabla na awali)
Vitamin D	Ufyonzaji wa kalsiamu, ukuaji wa mifupa	Jua, samaki wa mafuta (salmon), maziwa yenye vitamini D	600 IU kwa siku
Vitamin C	Huimarisha kinga, huongeza ufyonzaji wa chuma	Matunda jamii ya machungwa, pilipili hoho, broccoli	85 mg kwa siku
Vitamin B12	Ukuaji wa neva na uzalishaji wa seli nyekundu	Nyama, samaki, maziwa (virutubisho kwa wanaokula vyakula vya mimea tu)	2.6 mcg kwa siku

Vidokezo Muhimu

Inashauriwa mjamzito aepuke kutumia virutubisho bila ushauri wa daktari, kwani baadhi ya vitamini au madini kwa kiwango kikubwa vinaweza kuwa na madhara.
Vidonge vya multivitamin kwa ujauzito ni bora kwa sababu huwa na mchanganyiko sahihi wa virutubisho vinavyotakiwa.

ULY Clinic inakushauri uwasiliane na daktari wako siku zote kabla ya kufanya maamuzi yanayohusisha afya yako

Wasiliana na daktari wa ULY Clinic kwa ushauri na Tiba au kuandikiwa dawa kwa kutumia namba za simu au Kubonyeza Pata tiba chini ya tovuti hii.

Imeandikwa:

13 Mei 2025, 07:22:32

Rejea za dawa

World Health Organization. WHO recommendations on antenatal care for a positive pregnancy experience. Geneva: WHO; 2016.
Centers for Disease Control and Prevention (CDC). Iron and pregnancy. [Internet]. 2022 [cited 2025 May 13]. Available from: https://www.cdc.gov/nutrition/infantandtoddlernutrition/pregnancy-nutrition/iron.html
Institute of Medicine. Dietary Reference Intakes: Calcium, Phosphorus, Magnesium, Vitamin D, and Fluoride. Washington (DC): National Academies Press; 1997.
Allen LH. B Vitamins in Pregnancy. In: Lindsay KL, editors. Nutrition in Pregnancy and Lactation. Switzerland: Springer; 2020. p. 103–15.
Black RE, Victora CG, Walker SP, Bhutta ZA, Christian P, de Onis M, et al. Maternal and child undernutrition and overweight in low-income and middle-income countries. Lancet. 2013 Aug 3;382(9890):427–51.
Peña-Rosas JP, De-Regil LM, Garcia-Casal MN, Dowswell T. Daily oral iron supplementation during pregnancy. Cochrane Database Syst Rev. 2015;(7):CD004736.
National Institutes of Health (NIH). Vitamin and Mineral Supplement Fact Sheets. [Internet]. 2023 [cited 2025 May 13]. Available from: https://ods.od.nih.gov/factsheets