Zeziphi iindlela zeNdalo zokwandisa ukuchuma?

Iingxaki zokuzala yimeko echaphazela i-15% yezibini. Kukho iindlela zendalo zokwandisa ukuchuma kunye nokukhulelwa ngokukhawuleza.

Ukutya kunye nokutshintsha kwendlela yokuphila kunokunyusa izinga lokuchuma ukuya kuma-69%. Isicelo iindlela zendalo zokwandisa ukuchuma kunye nokukhulelwa ngokukhawuleza...

Iindlela Zokonyusa Ukuchuma

Yitya ukutya okutyebileyo kwe-antioxidant

I-Folate ve zinc Ii-Antioxidants ezifana nezi zinokunyusa ukuchuma kwabasetyhini kunye namadoda.

Ii-Antioxidants zinciphisa iiradicals zasimahla emzimbeni, ezichaphazela ngokufanelekileyo zombini isidoda kunye neeseli zeqanda.

Uphononongo lwabantu abancinci, abadala bafumanisa ukuba ukutya i-75 grams ye-antioxidant-rich walnuts ngosuku kuphucule umgangatho wesidoda.

Olunye uphononongo lwezibini ezingama-60 ezenza i-in vitro fertilization zafumanisa ukuba ukuthatha i-antioxidant supplement kunamathuba angama-23% amakhulu okukhulelwa.

Ukutya okufana neziqhamo, imifuno, amantongomane kunye neenkozo zipakishwe nge-antioxidants enenzuzo efana ne-vitamin C kunye ne-E, i-folate, i-beta-carotene kunye ne-lutein.

Yiba nesidlo sakusasa esityebileyo

Ukutya isidlo sakusasa kubalulekile kwaye kunokunceda abasetyhini abaneengxaki zokuzala. Olunye uphononongo lwafumanisa ukuba ukutya isidlo sakusasa ngakumbi ngoyena nobangela wobudlolo. i-polycystic ovary syndromeIfumene ukuba inokulungisa iziphumo zehomoni ze-PCOS.

Kubafazi abanobunzima obuqhelekileyo abane-PCOS, ukutya uninzi lweekhalori kwisidlo sakusasa kunciphise amanqanaba e-insulin ngama-8% kunye namanqanaba e-testosterone ngama-50%, anegalelo elikhulu ekungachumi.

Ukongeza, aba bafazi bakhupha i-30% ngaphezulu kwabasetyhini babo abatya isidlo sakusasa esincinci kunye nesidlo sangokuhlwa esikhulu, ebonisa ukwanda kokuzala.

Kodwa kubalulekile ukuba uqaphele ukuba ukwandisa ubungakanani besidlo sakusasa ngaphandle kokunciphisa ubungakanani besidlo sakusihlwa kuya kukhokelela ekuzuzeni ubunzima.

kuphephe amafutha etrans

Ukutya amafutha anempilo yonke imihla kubalulekile ukwandisa ukuchuma. Nangona kunjalo, ii-trans fats zinxulunyaniswa nomngcipheko owongeziweyo wokungachumi ngenxa yeziphumo ezibi kwi-insulin sensitivity.

Amafutha eTrans Ihlala ifumaneka kwi-oyile yemifuno ye-hydrogenated kwaye ifumaneka kakhulu kwezinye iimajarini, ukutya okuthosiweyo, iimveliso ezicutshungulwayo kunye neempahla ezibhakiweyo.

Uphononongo olukhulu lokuqwalasela lufumene ukuba ukutya okuphezulu kwi-trans fat kunye ne-unsaturated fats kunokubangela ubudlolo.

Ukukhetha amafutha e-trans kunamafutha e-monounsaturated kunokunyusa umngcipheko wokungazali ngama-31%. Ukutya amafutha etrans endaweni yeecarbohydrates kunokonyusa le ngozi ngama-73%.

Yehlisa ukusetyenziswa kwakho kwecarbohydrates

Ukutya okune-carb ephantsi kudla ngokucetyiswa kwabasetyhini abane-polycystic ovary syndrome. Ukutya okune-carb ephantsi kunokuncedisa ukuhamba rhoqo ngexesha lokuya esikhathini ngelixa kunceda ukugcina ubunzima obunempilo, amanqanaba aphantsi e-insulin kunye nokukhuthaza ukulahleka kwamafutha.

Uphononongo olukhulu lokuqwalasela lufumene ukuba njengoko ukuthathwa kwekhabhohayidrethi kunyuka, kunjalo ke nomngcipheko wokungazali. Kuphononongo, abafazi abatya i-carbohydrates eninzi babenomngcipheko omkhulu we-78% wokungabikho komntwana kunabo balandela ukutya okuphantsi kwe-carb.

Olunye uphando oluncinci phakathi kwabasetyhini abatyebileyo nabatyebileyo abane-polycystic ovary syndrome bachaze ukuba ukutya okune-carb ephantsi kunciphise amanqanaba eehomoni ezinjenge-insulin kunye ne-testosterone, enokuthi ibe negalelo kubudlolo.

Yidla iicarbohydrate ezicokisekileyo ezincinci

Akunjalo kuphela inani le-carbohydrates elibalulekileyo, kodwa kunye nohlobo. Iicarbohydrate ezisulungekileyo ngamaqela okutya anengxaki.

iicarbohydrates ezicocekileyo ukutya okuneswekile kunye neziselo ziquka ukutya okuziinkozo okugayiweyo njengepasta emhlophe, isonka kunye nerayisi.

Ezi carbohydrates zifunxwa ngokukhawuleza kwaye zibangela i-spikes kwiswekile yegazi kunye namanqanaba e-insulin. I-carbohydrates ecocekileyo nayo ine-index ephezulu ye-glycemic index (GI).

Uphononongo olukhulu lokuqwalasela lufumene ukuba ukutya okuphezulu kwe-GI kunxulunyaniswa nomngcipheko owongeziweyo wokungazali.

Ngenxa yokuba i-polycystic ovary syndrome idibaniswa namanqanaba aphezulu e-insulin, i-carbohydrates esulungekileyo inokuyenza ibe mandundu imeko.

ukutya ifayibha ngakumbi

LifInceda umzimba ukuba ukhuphe iihomoni ezingaphezulu kwaye ugcine iswekile yegazi ilungelelene. 

Eminye imizekelo yokutya kwefayibha ephezulu yile: iinkozo, iziqhamo, imifuno kunye neembotyi. Ezinye iintlobo zefiber zinokunceda ukususa i-estrogen engaphezulu ngokuzibophelela emathunjini.

I-estrogen egqithisileyo emva koko isuswe emzimbeni njengemveliso yenkunkuma. Olunye uphononongo lufumene ukuba ukutya i-10 grams ngaphezulu kwefiber yengqolowa ngosuku kwakudityaniswa ne-32% yengozi ephantsi yokungabikho komntwana phakathi kwabasetyhini abadala kunama-44. 

Nangona kunjalo, ubungqina kwifiber buxubene noko. Kwesinye isifundo sabasetyhini abangama-18 abaneminyaka eyi-44-250, ukutya okucetyiswayo kwe-20-35 grams yefiber ngosuku kwandisa umngcipheko womjikelezo we-ovulation engaqhelekanga phantse amaxesha e-10.

Guqula imithombo yeprotheyini

Ukutshintsha ezinye iiproteni zezilwanyana (ezifana nenyama, intlanzi, kunye namaqanda) kunye nemithombo yeprotheyini yemifuno (enjengeembotyi, amandongomane, kunye nembewu) kunxulunyaniswa nomngcipheko wokwanda kobudlolo. Olunye uphononongo lwafumanisa ukuba iiprotheyini eziphezulu ezivela enyameni zanxulunyaniswa ne-32% yamathuba aphezulu okuphuhlisa ubudlolo be-ovulatory.

Kwelinye icala, ukutya iiprotheyini ezininzi zemifuno kunokukhusela kubudlolo. Olunye uphando lubonise ukuba xa i-5% yeekhalori zizonke zivela kwiprotheni yemifuno kuneprotheni yezilwanyana, umngcipheko wokungabikho komntwana wancitshiswa ngaphezu kwe-50%. 

Ke ngoko, ungathatha indawo yeprotein yenyama ekutyeni kwakho ngemifuno, iimbotyi, ilentile kunye neprotein yendongomane.

Ngobisi lwebhotolo

Ukutya okunobisi olunamafutha aphantsi kunokunyusa umngcipheko wokungabikho komntwana, ngelixa ukutya okunamafutha amaninzi kunokunciphisa. 

Uphononongo olukhulu lujonge iziphumo zokusebenzisa ubisi olunamafutha amaninzi ngaphezu kweyodwa ngosuku okanye ngaphantsi kweveki enye. 

Bafumanise ukuba abasetyhini abatya imveliso yobisi enye okanye ezingaphezulu ezinamafutha aphezulu suku ngalunye babenama-27% amathuba okuba bangabi nabantwana.

Ungasebenzisa i-multivitamins

anikezela ngezakhi Abasetyhini abayithathayo basenokungabi namathuba okuba ne-ovulatory infertility. 

Enyanisweni, ukuba abafazi badla i-3 okanye ngaphezulu kwee-multivitamines ngeveki, kunokunciphisa umngcipheko wokungabikho kwe-ovulatory ngama-20%. 

Olunye uphononongo lufumene ukuba abafazi abathatha i-multivitamin babenomngcipheko ophantsi we-41% wokungazali. Kwabasetyhini abazama ukukhulelwa, i-multivitamin ene-folate inokuba luncedo kakhulu.

Olunye uphando lubonise ukuba isongezelelo esiqulethe iti eluhlaza, i-vitamin E kunye ne-vitamin B6 yandisa amathuba okukhulelwa.

Emva kweenyanga ezintathu zokusebenzisa isongezelelo esinjalo, i-26% yabasetyhini bakhulelwa, ngelixa kuphela i-10% yabo bangazange bathathe izongezo baye bakhulelwa.

Yiba nokusebenza

umthambo wakho, ukwandisa ukuchuma Ineenzuzo ezininzi kwimpilo yethu, kubandakanywa Ukuphila ubomi obude kwandisa umngcipheko wokungazali. 

Kwabasetyhini abatyebe ngokugqithiseleyo, ukulolonga umzimba okuphakathi kunye nokomelela kwaba nefuthe elihle ekuchumeni ngokuncipha kobunzima.

Nangona kunjalo, into ebalulekileyo kukuba ungayibaxi. Ukuzivocavoca okuphezulu kakhulu kuye kwanxulunyaniswa nokuzala okusezantsi kwabanye abafazi. Ukuzilolonga ngokugqithiseleyo kunokuguqula amandla omzimba kwaye kuchaphazele kakubi inkqubo yokuzala.

Uphononongo olukhulu lokuqwalasela lufumanise ukuba umngcipheko wokungabikho komntwana wawungamaxesha angama-3.2 amakhulu kubasetyhini abazilolonga kakhulu yonke imihla, xa kuthelekiswa nabasetyhini abangasebenziyo.

Nantsi imizekelo embalwa yomsebenzi ophakathi:

Umsebenzi weAerobic

Yenza intliziyo nemiphunga isebenze ngokukhawuleza. Ukuhamba ngokukhawuleza, ukubaleka, ukuqubha okanye ukudanisa.

Ukomelezwa Kwezihlunu

Ukunyuka kwezitebhisi, uqeqesho lobunzima, i-yoga.

Kuphephe ukwenza iAnaerobic

Umsebenzi we-Anaerobic uchazwa njengexesha elifutshane, umthambo ophezulu. Oku kuquka ukubaleka nokutsiba.

Ukuzilolonga okuphezulu kunokubeka umngcipheko wokuzala.

Ukhululeke

Okukhona inqanaba loxinzelelo lwakho liphezulu, kokukhona asezantsi amathuba akho okukhulelwa. Oku kunokwenzeka ngenxa yotshintsho lwehomoni olwenzeka xa uziva unoxinzelelo. 

Ukuba nomsebenzi ocinezelayo nokusebenza iiyure ezinde nako kunokwandisa ixesha lokukhulelwa.

uxinzelelo, ixhala ve ukudakumba Ichaphazela i-30% yabasetyhini abahamba iikliniki zokuzala. Ukufumana inkxaso kunye neengcebiso kunokunciphisa amanqanaba okuxhalaba kunye nokudakumba, ngoko ke kwandisa amathuba okukhulelwa.

Yehlisa icaffeine

I-caffeine inokuchaphazela kakubi ukuchuma. Olunye uphononongo lufumanise ukuba abasetyhini abadla ngaphezu kwe-500 mg yecaffeine imihla ngemihla banokulinda ixesha elide, ukuya kuthi ga kwiinyanga ezi-9,5, ukuba bakhulelwe. 

Ukutya okuphezulu kwe-caffeine kunokunyusa umngcipheko wokuphuphuma kwesisu ngaphambi kokukhulelwa. 

hlala kubunzima obunempilo

Ubunzima ngomnye wemiba enempembelelo enkulu ekuchumeni. Ngapha koko, ukuba nomzimba otyebileyo okanye ukutyeba kakhulu kunxulunyaniswa nokwanda kobudlolo. Uphononongo olukhulu lokuqwalasela luthi i-12% yokungachumi e-US ibangelwa kubunzima obungaphantsi kwaye i-25% ibangelwa kukutyeba kakhulu.

Isixa samafutha agcinwe emzimbeni sichaphazela umsebenzi wokuya esikhathini. Abasetyhini abatyebileyo nabatyebe kakhulu banobude bomjikelo omde, okwenza kube nzima ukukhulelwa. Zama ukunciphisa umzimba ukwandisa amathuba akho okukhulelwa.

Yandisa umthamo wakho wesinyithi

Demir Ukusetyenziswa kwe-iron non-heme evela kwizongezelelo kunye nokutya okusekelwe kwizityalo kunokunciphisa umngcipheko wokungabikho komntwana. 

Uphononongo lokuqwalasela olubandakanya abasetyhini abangama-438 bafumanise ukuba abo bathatha izongezo zentsimbi babenomngcipheko osezantsi wama-40% wokungachumi.

I-iron ye-non-heme iyanciphisa umngcipheko wokungabikho komntwana. Kuxelwa ukuba i-heme iron evela kukutya kwezilwanyana ayichaphazeli amanqanaba okuzala.

Nangona kunjalo, ubungqina obuninzi bufunekayo ukuze kuqinisekiswe ukuba izongezo zentsimbi zinokucetyiswa kubo bonke abafazi ukuba amanqanaba esinyithi aqhelekileyo kwaye anempilo.

khwebuka etywaleni

Ukusetyenziswa kotywala kunokuchaphazela kakubi ukuchuma. Nangona kunjalo, akucaci ukuba utywala obungakanani obubangela le mpembelelo.

Uphononongo olukhulu lokuqwalasela luqaphele ukuba ukusela ngaphezu kwe-8 iziselo ngeveki kubangele ixesha elide lokukhulelwa. Olunye uphononongo lwabasetyhini abangama-7.393 lufumanise ukuba ukusela kakhulu utywala kwayanyaniswa nobudlolo.

Ziphephe iimveliso zesoya ezingenagwele

Eminye imithombo ifumaneka kwisoya phytoestrogensIcebisa ukuba imisedare inokuchaphazela amanqanaba ehomoni kwaye ibangele iingxaki zokuzala.

Izifundo ezininzi zezilwanyana ziye zanxibelelanisa ukusetyenziswa kwesoya kumgangatho ophantsi wesidoda kwiimpuku zamadoda kunye nokunciphisa ukuchuma kwiimpuku zabasetyhini.

Uphononongo lwezilwanyana lufumene ukuba neemali ezincinci zeemveliso zesoya zibangela utshintsho lokuziphatha ngokwesondo kumadoda.

Nangona kunjalo, izifundo ezimbalwa ziye zahlola imiphumo yesoya ebantwini, kwaye ubungqina obuninzi bufunekayo. 

Ukongeza, ezi ziphumo zibi zidla ngokunxulunyaniswa kuphela nesoya enganyuswanga. Isoya evundisiweyo ngokuqhelekileyo ithathwa njengekhuselekile ekutyeni.

Ngejusi kunye nesmoothies

Iijusi kunye ne-smoothies zinokunceda abantu bafumane izondlo ezininzi abangenakuzifumana ekutyeni okuqinileyo.

Ngamanye amaxesha ukutya kathathu ngemini akuboneleli ngesondlo esaneleyo osidingayo yonke imihla. Ukusela ijusi kunye nesmoothies kunokunceda ekutyeni okunempilo.

Zikwamnandi kwaye ziqulethe i-antioxidants eninzi, iivithamini kunye neeminerali.

Hlala kude namayeza okubulala izitshabalalisi

Imichiza esetyenziselwa ukubulala izinambuzane nokhula inokuchaphazela ukuchuma.

Uphononongo lubonise ukuba kunokunciphisa ukuchuma kwamadoda kwaye kuchaphazele kakubi ukuchuma kwabasetyhini. Ivimbela umsebenzi we-ovarian kwaye inokuphazamisa umjikelezo wokuya esikhathini.

kuphephe ukutshaya

Iityhefu eziphuma ecubeni zisenokonakalisa amaqanda ebhinqa yaye zithintele inkqubo yokufakelwa.

Kwakhona kunokubangela ukuba ama-ovari aguge.

Ngamanye amazwi, umntu otshayayo oneminyaka engama-30 ubudala unokuba nama-ovari asuka kumfazi oneminyaka engama-40 ubudala - ke ukuzala kuncipha kwi-30.

Amanzi, i-lemon kunye neti eluhlaza

Esinye isitshixo esibalulekileyo sokuphucula ukuchuma kukuhlala u-hydrated.

Umlomo wesibeleko uvelisa i-mucus yomlomo wesibeleko efana nenye i-mucus emzimbeni wethu.

Ukuphelelwa ngamanzi emzimbeni kunokubangela ukuba umfinya naphi na emzimbeni wome.

Ukuhlangabezana neemfuno zamanzi zomzimba kuya kwandisa ubuninzi kunye nomgangatho we-mucus yomlomo wesibeleko, enokunyusa ukuzala.

Ukongeza isiqingatha selamuni kwiglasi yamanzi yonke imihla kunokuphucula ukuchuma. I-Lemon iqulethe i-vitamin C kunye neninzi ye-antioxidants. Oku kuya kunceda ukususa i-toxins emzimbeni.

Ukusela iti eluhlaza nako kubalulekile ekuchumeni. Inokukunceda ukuba ukhulelwe ngokukhawuleza.

Iqulethe i-antioxidants eninzi, kwaye uphando kutshanje lufumene ukuba iti eluhlaza ibalulekile ekukhuliseni ukuchuma kwabasetyhini.

Ungasebenzisa izongezo zendalo

Ukusebenzisa izongezo zendalo ezithile kunokunceda ukwandisa ukuchuma. Ezi zongezo zezi:

Maca

MacaIphuma kwisityalo esikhula kumbindi wePeru. Olunye uphononongo lwezilwanyana luyifumene yonyusa ukuchuma, kodwa iziphumo ezivela kwizifundo zabantu ziye zaxutywa. Abanye baxela ukuphuculwa komgangatho wesidoda, ngelixa abanye bengafumani siphumo.

umungu weenyosi

umungu weenyosi Kuye kwadityaniswa nokhuseleko oluphuculweyo, ukuchuma, kunye nesondlo esipheleleyo. Olunye uphononongo lwezilwanyana lwafumanisa ukuba umungu wezinyosi wawunxulunyaniswa nokuphuculwa komgangatho wesidoda kunye nokuchuma kwamadoda.

Propolis

Uphononongo kubasetyhini abane-endometriosis lufumene iinyosi kabini ngemini. propolisBafumanise ukuba izinga lokukhulelwa emva kweenyanga ezili-9 zokuthatha ichiza liphezulu ngama-40%.

Ubisi lwenyosi

Ingazuza ukuchuma Ubisi lwenyosiIgcwele i-amino acids, i-lipids, ishukela, iivithamini, isinyithi, i-fatty acids kunye ne-calcium kwaye ibonakaliswe ukuphucula impilo yokuzala kwiigundane.

Uneengxaki zokuzala? Zeziphi iindlela oye wazama ukoyisa oku? Ungabelana nathi ngamava akho ngalo mbandela.