Ndedzipi Dzakasikwa Nzira dzekuwedzera Kubereka?

Matambudziko embereko inyaya inobata 15% yevakaroorana. Kune dzimwe nzira dzechisikigo dzekuwedzera kubereka uye kubata pamuviri nekukurumidza.

Kuchinja kwekudya uye mararamiro kunogona kuwedzera huwandu hwekubereka kusvika pa69%. Chikumbiro nzira dzechisikigo dzekuwedzera kubereka uye kubata pamuviri nekukurumidza...

Nzira dzekuwedzera Kubereka

Idya zvokudya zvine antioxidant-rich

Folate ve zinc MaAntioxidants akaita seaya anogona kuwedzera kubereka muvakadzi nevarume.

MaAntioxidants anokanganisa mahara radicals mumuviri, izvo zvinokanganisa zvese zviri zviviri urume nemazai masero.

Chidzidzo chevadiki, varume vakuru vakawana kuti kudya 75 magiramu e-antioxidant-rich walnuts pazuva kwakavandudza kunaka kwembeu.

Imwe ongororo yevaviri vakaroorana makumi matanhatu vari kuitwa in vitro fertilization yakawana kuti kutora antioxidant supplement kwaive nemukana mukuru we60% wekuve nepamuviri.

Zvokudya zvakaita semichero, miriwo, nzungu uye zviyo zvakazara neanobatsira antioxidants sevhitamini C uye E, folate, beta-carotene uye lutein.

Iva nekudya kwemangwanani kwakapfuma

Kudya kudya kwemangwanani kwakakosha uye kunogona kubatsira vakadzi vane matambudziko ekuzvara. Imwe ongororo yakawana kuti kudya kwakawanda kwemangwanani ndicho chikonzero chikuru chekushaya mbereko. polycystic ovary syndromeakawana kuti inogona kugadzirisa mahormone e

Kune vakadzi vane huremu hwemazuva ose vane PCOS, kudya akawanda emakoriyumu pakudya kwemangwanani kwakaderedza mazinga e insulin ne8% uye testosterone mazinga ne50%, izvo zvinonyanya kubatsira mukusabereka.

Mukuwedzera, vakadzi ava vakazadza 30% kupfuura vakadzi vavo vakadya kudya kwemangwanani kuduku uye kudya kwemanheru kukuru, zvichiratidza kuwedzera kubereka.

Asi zvakakoshawo kucherechedza kuti kuwedzera saizi yekudya kwemangwanani pasina kudzikisa saizi yechisvusvuro zvinogona kutungamira mukurema.

dzivisa mafuta emafuta

Kudya mafuta ane hutano zuva rega rega kwakakosha kuwedzera kubereka. Nekudaro, mafuta emafuta anosanganiswa nenjodzi yakawedzera yekushaya mbereko nekuda kwemhedzisiro yavo yakaipa pakunzwa kwe insulin.

Trans mafuta Inowanzo kuwanikwa muhydrogenated yemafuta emiriwo uye inowanikwa mune mamwe majarini, zvikakangwa zvakakangwa, zvigadzirwa zvakagadzirwa, uye zvakabikwa zvinhu.

Chidzidzo chikuru chekucherechedza chakawana kuti kudya kwakakwirira mumafuta ekutengesa uye kuderera mumafuta asina kusimba kunogona kukonzera kushaya mbereko.

Kusarudza trans mafuta pane monounsaturated mafuta kunogona kuwedzera njodzi yekushaya mbereko ne31%. Kudya mafuta anoshandiswa panzvimbo pemakabhohaidhiretsi kunogona kuwedzera njodzi iyi ne73%.

Deredza madyiro ako ecarbohydrates

Kudya kwakaderera-carb kunowanzokurudzirwa kuvakadzi vane polycystic ovary syndrome. Zvokudya zvakaderera-carb zvinogona kubatsira nekuenda kumwedzi nguva dzose uchibatsira kuchengetedza uremu hune hutano, kuderedza insulin mazinga uye kukurudzira kurasikirwa kwemafuta.

Chidzidzo chikuru chekucherechedza chakawana kuti sezvo kudya kwemakhahydrates kunowedzera, saka ngozi yekushaya mbereko inowedzera. Muchidzidzo ichi, vakadzi vaidya makhahydrates akawanda vaiva ne78% yengozi huru yekushaya mbereko kupfuura avo vakatevera kudya kwekabhohaidhireti.

Chimwe chidzidzo chidiki pakati pevakadzi vakafuta uye vakafutisa vane polycystic ovary syndrome yakashuma kuti kudya kwakaderera-carb kwakaderedza huwandu hwemahomoni akadai se insulin uye testosterone, izvo zvinogona kukonzera kusabereka.

Idya makabhohaidhiretsi akacheneswa zvishoma

Haisi chete huwandu hwemakhahydrates hunokosha, asiwo rudzi. Makabhohaidhiretsi akacheneswa ndiwo anonyanya kunetsa mapoka ezvokudya.

makabhohaidhiretsi akacheneswa Zvikafu zvine shuga nezvinwiwa zvinosanganisira zviyo zvakagayiwa zvakaita sepasta chena, chingwa nemupunga.

Aya makabhohaidhiretsi anotorwa nekukurumidza uye anokonzera spikes mushuga yeropa uye insulin mazinga. Makabhohaidhiretsi akacheneswa anewo yakakwira glycemic index (GI).

Chidzidzo chikuru chekucherechedza chakawana kuti chikafu cheGI chepamusoro chakabatana nenjodzi yakawedzera yekushaya mbereko.

Tichifunga kuti polycystic ovary syndrome inosanganiswa nepamusoro insulin mazinga, yakanatswa makhahydrates anogona kukuvadza mamiriro acho.

kudya fiber yakawanda

LifInobatsira muviri kubvisa mahormone akawandisa uye kuchengetedza shuga muropa. 

Mimwe mienzaniso yezvikafu zvakakwirira zvefiber ndeiyi: zviyo, michero, muriwo nebhinzi. Mamwe marudzi efiber anogona kubatsira kubvisa yakawandisa estrogen nekusunga muura.

Esrogen yakawandisa inobva yabviswa mumuviri setsvina. Chimwe chidzidzo chakawana kuti kudya 10 magiramu akawanda ezviyo fiber pazuva kwaisanganiswa ne32% yakaderera njodzi yekushaya mbereko pakati pevakadzi vakura kupfuura makumi matatu nemaviri. 

Nekudaro, humbowo hwefiber hwakati musanganiswa. Mune imwe ongororo yevakadzi mazana maviri nemakumi mashanu vane makore 18-44, kudya yakakurudzirwa 250-20 magiramu efiber pazuva kwakawedzera njodzi yeabnormal ovulation cycle kanenge ka35.

Shandura mapuroteni masosi

Kutsiva mamwe mapuroteni emhuka (akadai senyama, hove, uye mazai) nemapuroteni emiriwo (zvakadai sebhinzi, nzungu, nemhodzi) kunobatanidzwa nengozi yakawedzerwa yokusabereka. Imwe ongororo yakawana kuti mapuroteni epamusoro kubva munyama akabatana nemukana we32% wepamusoro wekuita ovulatory infertility.

Ukuwo, kudya mapuroteni emiriwo akawanda kunogona kudzivirira pakushaya mbereko. Imwe ongororo yakaratidza kuti kana 5% yemakoriyori akazara kubva kumapuroteni emiriwo kwete mapuroteni emhuka, njodzi yekushaya mbereko yakaderedzwa neinopfuura 50%. 

Naizvozvo, unogona kutsiva imwe puroteni yenyama mukudya kwako nemuriwo, bhinzi, lentil uye nut protein.

Zvemukaka webhota

Kudya kwakawanda kwechikafu chemukaka kwakaderera kunogona kuwedzera njodzi yekushaya mbereko, nepo chikafu chine mafuta akawanda chinogona kudzideredza. 

Chidzidzo chikuru chakatarisa mhedzisiro yekudya yakakwira-mafuta dairy kanopfuura kamwe pazuva kana pasi pekamwe pavhiki. 

Vakaona kuti vakadzi vanodya mukaka mumwe kana kupfuura wakanyanya-mafuta pazuva vaive ne27% mukana wekushaya mbereko.

Iwe unogona kushandisa multivitamins

Multivitamin Vakadzi vanozvitora vanogona kunge vasina mukana wekuita ovulatory infertility. 

Kutaura zvazviri, kana vakadzi vakadya 3 kana kupfuura multivitamins pavhiki, zvinogona kuderedza ngozi ye ovulatory infertility ne20%. 

Imwe ongororo yakawana kuti vakadzi vakatora multivitamin vaive ne41% yakaderera njodzi yekushaya mbereko. Kune vakadzi vari kuedza kubata pamuviri, multivitamin ine folate inogona kunyanya kubatsira.

Imwe ongororo yakaratidza kuti imwe yekuwedzera ine green tea, vhitamini E uye vhitamini B6 yakawedzera mikana yekuzvitakura.

Mushure memwedzi mitatu yekushandiswa kwekuwedzera kwakadaro, 26% yevakadzi vakava nepamuviri, asi 10% chete yeavo vasina kutora mishonga iyi vakava nepamuviri.

Iva anoshingaira

kurovedza kwako, kuwedzera kubereka Iine zvakawanda zvinobatsira kune hutano hwedu, kusanganisira Mararamiro ekugara anowedzera njodzi yekushaya mbereko. 

Kune vakadzi vakafutisa, zvese zviri pakati nepakati uye zvine simba kuita zvemuviri zvaive nemhedzisiro yakanaka pakubereka nekudzikira.

Zvisinei, chinhu chinokosha hachisi chokunyanyisa. Kunyanya kurovedza muviri kwakanyanya kwave kwakabatana nekuderera kwembereko mune vamwe vakadzi. Kurovedzera muviri zvakanyanya kunogona kuchinja simba remuviri uye kukanganisa hurongwa hwekubereka.

Chidzidzo chikuru chekucherechedza chakawana kuti njodzi yekushaya mbereko yaive 3.2 nguva yakakura kune vakadzi vanosimbisa muviri zuva rega rega, zvichienzaniswa nevakadzi vasingashande.

Heino mienzaniso mishoma yezviitwa zvine mwero:

Chiitiko cheAerobic

Inoita kuti mwoyo nemapapu zvishande nekukurumidza. Kumhanya-mhanya, kumhanya, kushambira kana kutamba.

Kusimbisa Tsandanyama

Kukwira masitepisi, kurovedza uremu, yoga.

Dzivisa Chiitiko cheAnaerobic

Chiitiko cheAnaerobic chinotsanangurwa sechipfupi-nguva, yakakwirira-yakanyanya kurovedza muviri. Izvi zvinosanganisira kumhanya uye kusvetuka.

Kurovedzera kwepamusoro-soro kunogona kuisa njodzi yekubereka.

Iva wakasununguka

Kuwedzera kushushikana kwako, kunoderedza mikana yako yekubata pamuviri. Izvi zvinogona kunge zvichikonzerwa nekuchinja kwehomoni kunoitika kana uchinzwa kushushikana. 

Kuva nebasa rinonetsa uye kushanda kwemaawa akawanda kunogonawo kurebesa nguva yekubata pamuviri.

Kushungurudzika, kunetseka ve kusuruvara Inobata 30% yevakadzi vanoenda kumakiriniki ekuzvara. Kuwana rubatsiro uye mazano kunogona kuderedza mazinga ekushushikana uye kuora mwoyo, nokudaro kuwedzera mikana yekubata pamuviri.

kuderedza caffeine

Caffeine inogona kukanganisa kubereka. Imwe ongororo yakaratidza kuti vakadzi vanodya zvinopfuura 500 mg yecaffeine zuva nezuva vanogona kumirira kwenguva yakareba, kusvika kumwedzi 9,5, kuti vatore pamuviri. 

High caffeine intake inogonawo kuwedzera njodzi yekubva pamuviri usati wabata pamuviri. 

gara uine uremu hune hutano

Huremu ndechimwe chezvinhu zvinonyanya kukosha pakubereka. Muchokwadi, kuve nehuremu kana kuwandisa kunoenderana nekuwedzera kushaya mbereko. Ongororo huru yekuongorora inotaura kuti 12% yekushaya mbereko muUS imhaka yehuremu hushoma uye 25% imhaka yekufuta.

Kuwanda kwemafuta akachengetwa mumuviri anokanganisa kushanda kwekuenda kumwedzi. Vakadzi vakafuta uye vakafuta vane hurefu hwema cycle, zvichiita kuti zvive zvakaoma kubata pamuviri. Edza kuderedza uremu kuti uwedzere mikana yako yekubata pamuviri.

Wedzera kudya kwako kwesimbi

Demir Kushandiswa kwete-heme iron kubva kune zvinowedzera uye zvinomera-based foods zvinogona kuderedza dambudziko rekushaya mbereko. 

Ongororo yekuongorora inosanganisira 438 vakadzi yakawana kuti avo vakatora masimbi ekuwedzera vaive ne40% yakaderera njodzi yekushaya mbereko.

Non-heme iron inoderedza njodzi yekushaya mbereko. Zvinonzi heme iron kubva mukudya kwemhuka haikanganisi mazinga ekubereka.

Zvakadaro, humwe humbowo hunodiwa kusimbisa kana masimbi ekuwedzera anogona kukurudzirwa kuvakadzi vese kana mazinga esimbi ari akajairika uye ane hutano.

rega kunwa doro

Kunwa doro kunogona kukanganisa kubereka. Nekudaro, hazvizivikanwe kuti doro rakawanda sei rinokonzeresa izvi.

Chidzidzo chikuru chekucherechedza chakataura kuti kunwa zvinopfuura zvinwiwa 8 pavhiki kwakaguma nekurebesa kwepamuviri. Imwe ongororo yakaitwa pamadzimai 7.393 yakaratidza kuti kunwa doro zvakanyanya kwaikonzerwa nekushaya mbereko.

Dzivisa zvigadzirwa zvesoya zvisina mbiriso

Zvimwe zvinyorwa zvinowanikwa mu soy phytoestrogensInoratidza kuti musidhari unogona kukanganisa mazinga ehomoni uye kukonzera matambudziko ekubereka.

Zvidzidzo zvinoverengeka zvemhuka zvakabatanidza kushandiswa kwesoya kune hurombo hwehurume mumakonzo echirume uye kuderedza kubereka mumakonzo echikadzi.

Chidzidzo chemhuka chakawana kuti kunyangwe zvidiki zvezvigadzirwa zvesoya zvinokonzeresa kuchinja kwehunhu hwepabonde muvarume.

Zvisinei, zvidzidzo zvishomanana zvakaongorora migumisiro ye soya muvanhu, uye humwe uchapupu hunodiwa. 

Pamusoro pezvo, izvi zvakaipa zvinokonzeresa zvinowanzobatanidzwa chete nesoya isina kuviriswa. Soy yakaviriswa inowanzoonekwa yakachengeteka kudya.

Kune majusi uye smoothies

Majusi nemasmoothies anogona kubatsira vanhu kuwana chikafu chakawanda chavaisazowana kubva mukudya kwakasimba.

Dzimwe nguva kudya katatu pazuva hakupi chikafu chakakwana chaunoda zuva nezuva. Kunwa majusi uye smoothies zvinogona kubatsira nekudya zvine hutano.

Izvo zvakare zvinonaka uye zvine akawanda antioxidants, mavitamini, uye zvicherwa.

Ramba kure nemishonga yezvipembenene

Mishonga inoshandiswa kuuraya tumbuyu nesora inogona kukanganisa kubereka.

Zvidzidzo zvakaratidza kuti zvinogona kuderedza kubereka kwevarume uye kukanganisa kubereka kwevakadzi. Iyo inhibits ovarian basa uye inogona kukanganisa kutenderera kwekuenda kumwedzi.

dzivisa kusvuta

Muchetura unobva mukusvuta unogona kukanganisa mazai omukadzi uye wotadzisa kuisirwa.

Zvinogonawo kuita kuti mazai achembera.

Mune mamwe mazwi, munhu ane makore makumi matatu ekusvuta angave ane mazai emukadzi ane makore makumi mana - saka kubereka kunoderera pamakumi matatu.

Mvura, lemon uye green tea

Imwe kiyi yakakosha pakuvandudza kubereka kugara uine hydrated.

Mucheno wechibereko unoburitsa cervical mucus yakafanana nemamwe machuru mumuviri wedu.

Kushaikwa kwemvura mumuviri kunogona kuita kuti machura chero kupi zvako pamuviri aome.

Kusangana nezvinodiwa zvemvura zvemuviri kuchawedzera huwandu uye kunaka kwekervical mucus, izvo zvinogona kuwedzera kubereka.

Kuwedzera hafu yeremoni kune girazi remvura zuva rega rega kunogonawo kuvandudza kubereka. Lemon ine vitamin C uye yakawanda ye antioxidants. Izvi zvichabatsira kubvisa chepfu kubva mumuviri.

Kunwa green tea kwakakoshawo pakubereka. Inogona kukubatsira kuti uite pamuviri nekukurumidza.

Iine akawanda e antioxidants, uye tsvagiridzo ichangobva kuona kuti green tea yakakosha mukusimudzira kubereka kwevakadzi.

Unogona kushandisa natural supplements

Kushandisa mamwe masikirwo ekuwedzera kunogona kubatsira kuwedzera kubereka. Izvi zvinowedzera ndezvi:

Maca

MacaInobva kune chirimwa chinokura pakati pePeru. Zvimwe zvidzidzo zvemhuka zvakazviona kuti zvinowedzera kubereka, asi migumisiro kubva kuzvidzidzo zvevanhu yakasanganiswa. Vamwe vanotaura kuvandudzwa kwemhando yesperm, nepo vamwe vasingawane mhedzisiro.

nyuchi mukume

nyuchi mukume Yakave yakabatanidzwa nekuvandudzwa kwekudzivirira, kubereka, uye kudya kwakakwana. Imwe ongororo yemhuka yakawana kuti mukume wenyuchi waisanganiswa nekuvandudzwa kwembeu uye kubereka kwemurume.

Propolis

Chidzidzo chevakadzi vane endometriosis chakawana nyuchi kaviri pazuva. namoVakaona kuti chiyero chekubata pamuviri mushure memwedzi ye9 yekutora mushonga ndeye 40% yakakwirira.

Mukaka wenyuchi

Inogona kubatsira kubereka Mukaka wenyuchiIyo yakazara neamino acids, lipids, shuga, mavitamini, iron, fatty acids uye calcium uye yakaratidza kuvandudza hutano hwekubereka mumakonzo.

Une matambudziko ekuzvara? Ndedzipi nzira dzawaedza kukunda izvi? Unogona kugoverana zvakaitika kwauri panyaya iyi nesu.