Kodi Njira Zachilengedwe Zoonjezera Kubereketsa Ndi Chiyani?

Mavuto a ubereki ndi vuto lomwe limakhudza 15% ya maanja. Pali njira zina zachilengedwe zowonjezerera chonde komanso kutenga pakati mwachangu.

Kusintha kwa kadyedwe komanso kakhalidwe ka moyo kumatha kukulitsa chonde mpaka 69%. Pemphani njira zachilengedwe zoonjezera chonde ndi kutenga mimba mofulumira...

Njira Zowonjezerera Kubereka

Idyani zakudya zokhala ndi antioxidant

Folate ve nthaka Ma Antioxidants ngati awa amatha kuchulukitsa chonde mwa amayi ndi abambo.

Ma Antioxidants amachepetsa ma radicals aulere m'thupi, omwe amakhudza bwino ma cell a umuna ndi dzira.

Kafukufuku wa anyamata achikulire adapeza kuti kudya magalamu 75 a mtedza wokhala ndi antioxidant patsiku kumathandizira kuti umuna ukhale wabwino.

Kafukufuku winanso wa maanja 60 omwe akukumana ndi umuna wa m'mimba adapeza kuti kumwa mankhwala oletsa antioxidant kunali ndi mwayi waukulu wa 23% wokhala ndi pakati.

Zakudya monga zipatso, ndiwo zamasamba, mtedza ndi mbewu zimadzaza ndi ma antioxidants opindulitsa monga mavitamini C ndi E, folate, beta-carotene ndi lutein.

Idyani chakudya cham'mawa chochuluka

Kudya chakudya cham'mawa ndikofunikira ndipo kumatha kuthandiza amayi omwe ali ndi vuto la kubereka. Kafukufuku wina anapeza kuti kudya chakudya cham'mawa kwambiri ndi chifukwa chachikulu cha kusabereka. polycystic ovary syndromeanapeza kuti akhoza kukonza m'thupi zotsatira za

Kwa amayi olemera omwe ali ndi PCOS, kudya zakudya zambiri zopatsa mphamvu pa kadzutsa kumachepetsa mlingo wa insulini ndi 8% ndi testosterone ndi 50%, zomwe zimathandiza kwambiri kuti asabereke.

Kuphatikiza apo, azimayiwa adatulutsa 30% kuposa azimayi awo omwe amadya kadzutsa kakang'ono komanso chakudya chamadzulo chachikulu, zomwe zikuwonetsa kuchulukitsa kwa chonde.

Koma ndizofunikanso kudziwa kuti kuwonjezera kukula kwa kadzutsa popanda kuchepetsa kukula kwa chakudya chamadzulo kungayambitse kulemera.

pewani mafuta a trans

Kudya mafuta athanzi tsiku lililonse ndikofunikira kuti muwonjezere chonde. Komabe, mafuta a trans amalumikizidwa ndi chiwopsezo chowonjezereka cha kusabereka chifukwa cha zotsatira zake zoyipa pakukhudzidwa kwa insulin.

Mafuta a Trans Nthawi zambiri amapezeka m'mafuta a masamba a hydrogenated ndipo amapezeka kwambiri m'majarini ena, zakudya zokazinga, zopangidwa ndi zinthu zokonzedwa, ndi zophika.

Kafukufuku wamkulu wowunika adapeza kuti kudya zakudya zokhala ndi mafuta ambiri ochulukirapo komanso mafuta ochepa osakwanira kungayambitse kusabereka.

Kusankha mafuta osinthika m'malo mwa mafuta a monounsaturated kumatha kukulitsa chiwopsezo cha kusabereka ndi 31%. Kudya mafuta a trans m'malo mwa ma carbohydrate kungapangitse ngoziyi ndi 73%.

Chepetsani kudya kwa ma carbohydrate

Zakudya zochepa zama carb nthawi zambiri zimalimbikitsidwa kwa amayi omwe ali ndi matenda a polycystic ovary. Zakudya zokhala ndi ma carb ochepa zimatha kuthandizira kukhazikika kwa msambo pomwe zimathandizira kukhala ndi thanzi labwino, kuchepa kwa insulin komanso kulimbikitsa kutaya mafuta.

Kafukufuku wamkulu wowunika adapeza kuti kudya kwa ma carbohydrate kumachulukirachulukira, momwemonso chiopsezo chokhala osabereka chimakula. Mu kafukufukuyu, amayi omwe amadya kwambiri ma carbohydrate anali ndi chiopsezo chachikulu cha 78% chokhala osabereka kuposa omwe amatsatira zakudya zochepa zama carb.

Kafukufuku wina waung'ono pakati pa amayi onenepa kwambiri komanso onenepa kwambiri omwe ali ndi matenda a polycystic ovary adanenanso kuti kudya kwamafuta ochepa kumachepetsa kuchuluka kwa mahomoni monga insulin ndi testosterone, zomwe zingapangitse kusabereka.

Idyani zakudya zopatsa mphamvu zochepa

Si kuchuluka kwa chakudya chokha chomwe chili chofunikira, komanso mtundu wake. Zakudya zopatsa thanzi zimakhala zovuta kwambiri m'magulu azakudya.

ma carbohydrate oyeretsedwa Zakudya zotsekemera komanso zakumwa zimakhala ndi tirigu wopangidwa monga pasitala woyera, buledi, ndi mpunga.

Ma carbohydrate awa amatengedwa mwachangu kwambiri ndipo amayambitsa kuchuluka kwa shuga m'magazi ndi insulin. Zakudya zamafuta ochepa zimakhalanso ndi index yayikulu ya glycemic (GI).

Kafukufuku wamkulu wowunikira adapeza kuti zakudya za GI zapamwamba zimalumikizidwa ndi chiwopsezo chowonjezereka cha kusabereka.

Popeza kuti polycystic ovary syndrome imalumikizidwa ndi kuchuluka kwa insulini, ma carbohydrate oyeretsedwa amatha kukulitsa vutoli.

kudya kwambiri CHIKWANGWANI

MiyoyoZimathandizira kuti thupi lichotse mahomoni ochulukirapo ndikusunga shuga m'magazi. 

Zitsanzo zina za zakudya zamtundu wa fiber ndi: mbewu zonse, zipatso, masamba ndi nyemba. Mitundu ina ya fiber ingathandize kuchotsa estrogen yowonjezereka pomanga m'matumbo.

Estrojeni yochulukira ndiye imachotsedwa m'thupi ngati chinthu chonyansa. Kafukufuku wina adapeza kuti kudya magalamu 10 ochulukirapo tsiku lililonse kumalumikizidwa ndi chiwopsezo chochepa cha 32% cha kusabereka pakati pa amayi azaka zopitilira 44. 

Komabe, umboni wa fiber ndi wosakanikirana. Pakafukufuku wina wa amayi 18 azaka zapakati pa 44-250, kudya 20-35 magalamu a fiber patsiku kumawonjezera chiopsezo cha ovulation yachilendo pafupifupi ka 10.

Sinthani magwero a mapuloteni

Kuchotsa mapuloteni ena a nyama (monga nyama, nsomba, ndi mazira) ndi zakudya zomanga masamba (monga nyemba, mtedza, ndi njere) kumawonjezera chiopsezo cha kusabereka. Kafukufuku wina adapeza kuti mapuloteni okwera kuchokera ku nyama adalumikizidwa ndi mwayi wokwera 32% wokhala ndi kusabereka kwa ovulatory.

Kumbali ina, kudya zakudya zomanga thupi zamasamba zambiri kungateteze ku kusabereka. Kafukufuku wina adawonetsa kuti pamene 5% ya zopatsa mphamvu zonse zidachokera ku mapuloteni amasamba m'malo mwa mapuloteni a nyama, chiopsezo chokhala osabereka chinachepetsedwa ndi 50%. 

Chifukwa chake, mutha kusinthanso mapuloteni ena a nyama muzakudya zanu ndi masamba, nyemba, mphodza ndi mtedza.

Za mkaka wa batala

Kudya kwambiri zakudya zamkaka zokhala ndi mafuta ochepa kungachititse kuti munthu asabereke, pamene zakudya zamafuta ambiri zimatha kuchepetsa. 

Kafukufuku wamkulu adawona zotsatira za kudya mkaka wamafuta ambiri kuposa kamodzi patsiku kapena kuchepera kamodzi pa sabata. 

Iwo adapeza kuti amayi omwe amadya mkaka umodzi kapena zingapo zonenepa kwambiri patsiku anali ochepera 27% kukhala osabereka.

Mukhoza kugwiritsa ntchito multivitamins

Multivitamin Azimayi omwe amamwa mankhwalawa sangakhale ndi mwayi wokhala ndi ovulatory infertility. 

M'malo mwake, ngati amayi amadya ma multivitamini atatu kapena kupitilirapo pa sabata, zitha kuchepetsa chiopsezo cha infertility ndi 3%. 

Kafukufuku wina adapeza kuti amayi omwe amamwa ma multivitamin anali ndi chiopsezo chochepa cha 41% cha kusabereka. Kwa amayi omwe akuyesera kutenga pakati, multivitamin yokhala ndi folate ingakhale yothandiza kwambiri.

Kafukufuku wina adawonetsa kuti chowonjezera chokhala ndi tiyi wobiriwira, vitamini E ndi vitamini B6 chimawonjezera mwayi wokhala ndi pakati.

Pambuyo pa miyezi itatu yogwiritsira ntchito chowonjezera chotere, 26% ya amayi anakhala ndi pakati, pamene 10% yokha ya omwe sanatengeko mankhwalawo anakhala ndi pakati.

Khalani achangu

ntchito yanu, onjezerani chonde Lili ndi ubwino wambiri pa thanzi lathu, kuphatikizapo Kukhala ndi moyo wongokhala kumawonjezera chiopsezo cha kusabereka. 

Kwa amayi onenepa kwambiri, kuchita masewera olimbitsa thupi pafupipafupi komanso mwamphamvu kumathandizira kuti pakhale chonde komanso kuchepa thupi.

Komabe, chofunika kwambiri si kupitirira. Zochita zolimbitsa thupi kwambiri zakhala zikugwirizana ndi kutsika kwa chonde mwa amayi ena. Kuchita masewera olimbitsa thupi mopitirira muyeso kungasinthe mphamvu ya thupi ndi kusokoneza njira yoberekera.

Kafukufuku wamkulu wowunikira adapeza kuti chiwopsezo cha kusabereka chinali chokulirapo nthawi 3.2 kwa amayi omwe amachita masewera olimbitsa thupi tsiku lililonse, poyerekeza ndi amayi omwe sagwira ntchito.

Nazi zitsanzo zochepa za zochitika zolimbitsa thupi:

Ntchito ya Aerobic

Zimapangitsa mtima ndi mapapo kugwira ntchito mwachangu. Kuyenda mwachangu, kuthamanga, kusambira kapena kuvina.

Kulimbitsa Minofu

Kukwera masitepe, kuchita masewera olimbitsa thupi, yoga.

Pewani Zochita Zolimbitsa Thupi

Ntchito ya Anaerobic imatanthauzidwa ngati masewera olimbitsa thupi kwakanthawi kochepa, mwamphamvu kwambiri. Izi zikuphatikizapo kuthamanga ndi kudumpha.

Kuchita masewera olimbitsa thupi kwambiri kungapangitse chiopsezo ku chonde.

Khalani omasuka

Kuchuluka kwa nkhawa zanu, kumachepetsa mwayi wanu wotenga mimba. Izi mwina zimachitika chifukwa cha kusintha kwa mahomoni komwe kumachitika munthu akapanikizika. 

Kukhala ndi ntchito yotopetsa komanso kugwira ntchito kwa maola ambiri kungatalikitse nthawi ya mimba.

Kusokonezeka maganizo, kudandaula ve kukhumudwa Amakhudza 30% ya amayi omwe amapita kuzipatala zoberekera. Kupeza chithandizo ndi uphungu kumachepetsa nkhawa ndi kupsinjika maganizo, motero kumawonjezera mwayi wotenga mimba.

kuchepetsa caffeine

Kafeini imatha kusokoneza chonde. Kafukufuku wina adatsimikiza kuti amayi omwe amamwa 500 mg ya caffeine tsiku lililonse amatha kudikirira nthawi yayitali, mpaka miyezi 9,5, kuti atenge mimba. 

Kudya kwambiri kwa caffeine kungapangitsenso chiopsezo chopita padera mimba isanakwane. 

khalani ndi kulemera kwa thanzi

Kunenepa ndi chimodzi mwazinthu zomwe zimakhudza kwambiri chonde. Ndipotu, kunenepa kwambiri kapena kunenepa kwambiri kumagwirizanitsidwa ndi kuwonjezeka kwa kusabereka. Kafukufuku wamkulu wowunikira akuti 12% ya kusabereka ku US ndi chifukwa chochepa thupi ndipo 25% ndi chifukwa cholemera kwambiri.

Kuchuluka kwa mafuta osungidwa m'thupi kumakhudza ntchito ya msambo. Azimayi omwe ali onenepa kwambiri komanso onenepa kwambiri amakhala ndi nthawi yayitali yozungulira, zomwe zimapangitsa kuti zikhale zovuta kuti atenge mimba. Yesani kuonda kuti muwonjezere mwayi wotenga mimba.

Wonjezerani kudya kwachitsulo

chitsulo Kugwiritsa ntchito chitsulo chopanda heme kuchokera ku zowonjezera ndi zakudya za zomera kungathe kuchepetsa chiopsezo cha kusabereka. 

Kafukufuku wokhudza amayi 438 adapeza kuti omwe adamwa mankhwala achitsulo anali ndi chiopsezo chochepa cha 40% cha kusabereka.

Chitsulo chopanda heme chimachepetsa chiopsezo cha kusabereka. Akuti chitsulo cha heme kuchokera ku zakudya za nyama sichimakhudza chonde.

Komabe, umboni wochuluka ukufunika kuti utsimikizire ngati zitsulo zowonjezera zingathe kuperekedwa kwa amayi onse ngati zitsulo zachitsulo zili bwino komanso zathanzi.

khalani kutali ndi mowa

Kumwa mowa kumatha kusokoneza chonde. Komabe, sizikudziwika kuti mowa wambiri umayambitsa izi.

Kafukufuku wamkulu wowunika adawonetsa kuti kumwa zakumwa zopitilira 8 pa sabata kumapangitsa kuti pakhale nthawi yayitali yoyembekezera. Kafukufuku wina wa amayi 7.393 adapeza kuti kumwa mowa kwambiri kumagwirizana ndi kusabereka.

Pewani mankhwala a soya opanda chotupitsa

Magwero ena amapezeka mu soya phytoestrogensZimasonyeza kuti mkungudza ukhoza kukhudza kuchuluka kwa mahomoni ndi kuyambitsa mavuto a chonde.

Maphunziro angapo a nyama adagwirizanitsa kumwa soya ndi umuna wosauka mu makoswe aamuna komanso kuchepetsa kubereka kwa makoswe achikazi.

Kafukufuku wa nyama adapeza kuti ngakhale zinthu zazing'ono za soya zimayambitsa kusintha kwamachitidwe ogonana mwa amuna.

Komabe, kafukufuku wochepa wapenda zotsatira za soya mwa anthu, ndipo umboni wochuluka ukufunika. 

Kuonjezera apo, zotsatira zoyipazi nthawi zambiri zimagwirizanitsidwa ndi soya wopanda chotupitsa. Soya wothira nthawi zambiri amaonedwa kuti ndi abwino kudya.

Kwa timadziti ndi smoothies

Madzi ndi ma smoothies amatha kuthandiza anthu kupeza zakudya zambiri zomwe sakanapeza kuchokera ku zakudya zolimba.

Nthawi zina kudya katatu patsiku sikumapereka chakudya chokwanira chomwe mumafunikira tsiku lililonse. Kumwa timadziti ndi ma smoothies kungathandize kudya bwino.

Zimakhalanso zokoma ndipo zimakhala ndi antioxidants, mavitamini, ndi mchere wambiri.

Khalani kutali ndi mankhwala ophera tizilombo

Mankhwala ophera tizilombo ndi udzu amatha kusokoneza chonde.

Kafukufuku wasonyeza kuti akhoza kuchepetsa kubereka kwa amuna komanso kusokoneza mphamvu ya amayi. Imalepheretsa ntchito ya ovary ndipo imatha kusokoneza msambo.

pewani kusuta

Poizoni wa kusuta akhoza kuwononga mazira a mkazi ndi kulepheretsa kachitidwe ka implantation.

Zingayambitsenso kuti thumba losunga mazira lizikalamba.

Mwa kuyankhula kwina, wosuta wazaka 30 akhoza kukhala ndi mazira kuchokera kwa mayi wazaka 40 - kotero kuti kubereka kumatsika pa 30.

Madzi, mandimu ndi tiyi wobiriwira

Mfungulo ina yofunikira pakuwongolera chonde ndikukhalabe hydrate.

Khomo la khomo la chiberekero limatulutsa ntchofu mofanana ndi ntchofu zina m’thupi lathu.

Kutaya madzi m'thupi kungachititse kuti ntchentche paliponse pathupi ziume.

Kukwaniritsa zosowa zamadzi m'thupi kumawonjezera kuchuluka komanso mtundu wa khomo lachiberekero, zomwe zimatha kuchulukitsa chonde.

Kuonjezera theka la mandimu ku kapu yamadzi tsiku lililonse kungathandizenso kuti chonde. Ndimu imakhala ndi vitamini C komanso ma antioxidants ambiri. Izi zithandiza kuchotsa poizoni m'thupi.

Kumwa tiyi wobiriwira ndikofunikanso pa chonde. Zitha kukuthandizani kuti mukhale ndi pakati mwachangu.

Lili ndi ma antioxidants ambiri, ndipo kafukufuku wapeza posachedwapa kuti tiyi wobiriwira ndi wofunikira kulimbikitsa chonde mwa amayi.

Mutha kugwiritsa ntchito zowonjezera zachilengedwe

Kugwiritsa ntchito zina zowonjezera zachilengedwe kungathandize kuwonjezera chonde. Zowonjezera izi ndi:

Maca

MacaAmachokera ku chomera chomwe chimamera m'chigawo chapakati cha Peru. Maphunziro ena a zinyama apeza kuti amawonjezera chonde, koma zotsatira za maphunziro a anthu zakhala zikusakanikirana. Ena amafotokoza kusintha kwa umuna wa umuna, pamene ena samapeza zotsatira.

mungu wa njuchi

mungu wa njuchi Zakhala zikugwirizana ndi chitetezo chokwanira, chonde, komanso zakudya zonse. Kafukufuku wina wa nyama adapeza kuti mungu wa njuchi umagwirizana ndi umuna wabwino komanso kubereka kwa amuna.

Phula

Kafukufuku wokhudza amayi omwe ali ndi endometriosis adapeza njuchi kawiri pa tsiku. phulaIwo adapeza kuti kuchuluka kwa kutenga pakati patatha miyezi 9 mutamwa mankhwalawa ndi 40%.

Mkaka wa njuchi

Zingapindule chonde Mkaka wa njuchiZimadzaza ndi amino acid, lipids, shuga, mavitamini, chitsulo, mafuta acids ndi calcium ndipo zatsimikiziridwa kuti zimathandizira thanzi la ubereki mu makoswe.

Muli ndi vuto la chonde? Ndi njira ziti zomwe mwayesa kuthana nazo? Mutha kugawana nafe zomwe mwakumana nazo pankhaniyi.