Yiziphi Izindlela Zemvelo Zokwandisa Inzalo?

Izinkinga zokuzala yisimo esithinta u-15% wezithandani. Kunezindlela ezingokwemvelo zokwandisa inzalo nokukhulelwa ngokushesha.

Izinguquko zokudla nendlela yokuphila zingakhuphula izinga lokuzala lifike ku-69%. Isicelo izindlela zemvelo zokwandisa inzalo nokukhulelwa ngokushesha...

Izindlela Zokwandisa Inzalo

Yidla ukudla okunothe nge-antioxidant

I-Folate ve zinc Ama-Antioxidants afana nalawa angakhuphula inzalo kokubili kwabesifazane nabesilisa.

Ama-Antioxidants anciphisa ama-radicals mahhala emzimbeni, athinta kahle kokubili isidoda namangqamuzana eqanda.

Ucwaningo olwenziwa emadodeni amadala lwathola ukuthi ukudla amagremu angu-75 ama-walnuts acebile nge-antioxidant ngosuku kuthuthukisa ikhwalithi yesidoda.

Olunye ucwaningo lwemibhangqwana engama-60 efakwa kwi-in vitro fertilization lwathola ukuthi ukuthatha isithako se-antioxidant kunamathuba amakhulu angama-23% okukhulelwa.

Ukudla okufana nezithelo, imifino, amantongomane kanye nokusanhlamvu kugcwele ama-antioxidants anenzuzo afana namavithamini C no-E, i-folate, i-beta-carotene ne-lutein.

Iba nesidlo sasekuseni esicebile

Ukudla isidlo sasekuseni kubalulekile futhi kungasiza abesifazane abanezinkinga zokuzala. Olunye ucwaningo lwathola ukuthi ukudla kwasekuseni kakhulu kuyimbangela enkulu yokungazali. i-polycystic ovary syndromeithole ukuthi ingalungisa imiphumela ye-hormonal ye

Kwabesifazane abanesisindo esijwayelekile abane-PCOS, ukudla ama-calories amaningi ngesikhathi sasekuseni kunciphisa amazinga e-insulin ngamaphesenti angu-8 kanye namazinga e-testosterone ngo-50%, okunomthelela omkhulu ekungabini abantwana.

Ngaphezu kwalokho, laba besifazane bakhiqiza amaqanda ngo-30% ngaphezu kwabesifazane babo abadla ukudla kwasekuseni okuncane kanye nesidlo sakusihlwa esikhulu, okuphakamisa ukuzala okukhulayo.

Kodwa futhi kubalulekile ukuqaphela ukuthi ukwandisa usayizi wesidlo sasekuseni ngaphandle kokunciphisa usayizi wesidlo sakusihlwa cishe kuzoholela ekuzuzeni isisindo.

gwema amafutha e-trans

Ukudla amafutha anempilo nsuku zonke kubalulekile ukwandisa ukuzala. Kodwa-ke, amafutha e-trans ahlotshaniswa nengozi eyengeziwe yokungazali ngenxa yemiphumela yawo emibi ekuzweleni kwe-insulin.

Amafutha e-Trans Ivame ukutholakala emafutheni emifino e-hydrogenated futhi itholakala kakhulu kwamanye ama-margarine, ukudla okuthosiwe, imikhiqizo egayiwe, nezimpahla ezibhakwayo.

Ucwaningo olukhulu lokubheka lwathola ukuthi ukudla okunamafutha amaningi kanye namafutha aphansi angagcwele kungabangela ukuzala.

Ukukhetha amafutha e-trans esikhundleni samafutha e-monounsaturated kungakhuphula ingozi yokungabi nabantwana ngama-31%. Ukudla ama-trans esikhundleni sama-carbohydrate kungakhuphula le ngozi ngo-73%.

Yehlisa ukusetshenziswa kwakho kwe-carbohydrate

Ukudla okune-carb ephansi kuvame ukunconywa kwabesifazane abane-polycystic ovary syndrome. Ukudla okune-carb ephansi kungasiza ngokujwayelekile ukuya esikhathini ngenkathi kusiza ukugcina isisindo esinempilo, ukwehlisa amazinga e-insulin nokukhuthaza ukuncipha kwamafutha.

Ucwaningo olukhulu lokuhlola lwathola ukuthi njengoba ukudla okunama-carbohydrate kwanda, ingozi yokungazali iyanda. Ocwaningweni, abesifazane abadla ama-carbohydrate amaningi babesengozini enkulu engama-78% yokungabi nabantwana kunalabo abalandela ukudla okune-carb ephansi.

Olunye ucwaningo oluncane phakathi kwabesifazane abakhuluphele nabakhuluphele ngokweqile abane-polycystic ovary syndrome lubike ukuthi ukudla okune-carb ephansi kunciphisa amazinga amahomoni afana ne-insulin ne-testosterone, okungase kube nomthelela ekungabini abantwana.

Yidla ama-carbohydrate acwengekile kancane

Akuyona nje inani lama-carbohydrate elibalulekile, kodwa futhi uhlobo. Ama-carbohydrate acwengiwe angamaqembu okudla ayinkinga ikakhulukazi.

ama-carbohydrate ahlanzekile ukudla okunoshukela neziphuzo kuhlanganisa okusanhlamvu okugayiwe njenge-pasta emhlophe, isinkwa nelayisi.

Lawa ma-carbohydrate amuncwa ngokushesha futhi abangele ukwenyuka kushukela wegazi namazinga e-insulin. Ama-carbohydrate acwengekile nawo anenkomba ye-glycemic ephezulu (GI).

Ucwaningo olukhulu lokubheka lwathola ukuthi ukudla okuphezulu kwe-GI kuhlotshaniswa nengozi eyengeziwe yokungazali.

Njengoba kunikezwe ukuthi i-polycystic ovary syndrome ihlotshaniswa namazinga aphezulu e-insulin, ama-carbohydrate acwengekile angenza isimo sibe sibi.

udle i-fiber eyengeziwe

I-LifIsiza umzimba ukuthi ukhiphe amahomoni amaningi futhi igcine ushukela wegazi ulingana. 

Ezinye izibonelo zokudla okune-fiber ephezulu yilezi: okusanhlamvu, izithelo, imifino nobhontshisi. Ezinye izinhlobo zefiber zingasiza ekususeni i-estrogen eyeqile ngokubopha emathunjini.

I-estrogen eyengeziwe ibe isikhishwa emzimbeni njengodoti. Olunye ucwaningo lwathola ukuthi ukudla amagremu angu-10 ngaphezulu kwe-fiber okusanhlamvu ngosuku kwakuhlotshaniswa nengozi ephansi ye-32% yokungabi nabantwana phakathi kwabesifazane abadala kunama-44. 

Kodwa-ke, ubufakazi be-fiber buxubene ngandlela thile. Kolunye ucwaningo lwabesifazane abangu-18 abaneminyaka engu-44-250, ukudla okunconyiwe kwamagremu angu-20-35 efayibha ngosuku kwandisa ingozi yomjikelezo we-ovulation ongavamile izikhathi ezingaba ngu-10.

Shintsha imithombo yamaprotheni

Ukushintsha amaprotheni ezilwane (njengenyama, inhlanzi, namaqanda) esikhundleni samaprotheni emifino (njengobhontshisi, amantongomane, nembewu) kuhlotshaniswa nengozi eyengeziwe yokungazali. Olunye ucwaningo lwathola ukuthi amaprotheni aphezulu avela enyameni ayexhunyaniswa nethuba eliphezulu elingama-32% lokuthuthukisa ukungazali kwe-ovulatory.

Ngakolunye uhlangothi, ukudla amaprotheni emifino engeziwe kungase kuvikele ekungazali. Olunye ucwaningo lwabonisa ukuthi lapho ama-calories angu-5% esewonke ephuma kumaprotheni emifino kunamaprotheni ezilwane, ingozi yokungazali yehliswe ngaphezu kuka-50%. 

Ngakho-ke, ungashintsha amanye amaprotheni enyama ekudleni kwakho ufake imifino, ubhontshisi, udali namantongomane.

Ngobisi lwebhotela

Ukudla ukudla okunamafutha amancane kungandisa ingozi yokungabi nabantwana, kuyilapho ukudla okunamafutha amaningi kunganciphisa. 

Ucwaningo olukhulu lwabheka imiphumela yokudla ubisi olunamafutha amaningi ngaphezu kokukodwa ngosuku noma ngaphansi kokukodwa ngesonto. 

Bathole ukuthi abesifazane abadla ubisi olulodwa noma ngaphezulu olunamafutha amaningi ngosuku babe mancane ngo-27% amathuba okuba bangabi nanzalo.

Ungasebenzisa ama-multivitamin

I-Multivitamin Abesifazane abayithathayo bangase bangabi namathuba amancane okuba ne-ovulatory infertility. 

Eqinisweni, uma abesifazane bedla ama-multivitamin angu-3 noma ngaphezulu ngesonto, banganciphisa ingozi yokungazali kwe-ovulatory ngo-20%. 

Olunye ucwaningo lwathola ukuthi abesifazane abathatha i-multivitamin babenengozi ephansi engama-41% yokungazali. Kwabesifazane abazama ukukhulelwa, i-multivitamin ene-folate ingase ibe usizo ngokukhethekile.

Olunye ucwaningo luveze ukuthi isithako esiqukethe itiye eliluhlaza, uvithamini E novithamini B6 kwandisa amathuba okukhulelwa.

Ngemuva kwezinyanga ezintathu besebenzisa isithasiselo esinjalo, u-26% wabesifazane wakhulelwa, kanti u-10% kuphela walabo abangazange bawaphuze lawa akhulelwa.

Yiba matasa

umsebenzi wakho, ukwandisa inzalo Inezinzuzo eziningi empilweni yethu, okuhlanganisa Ukuphila kokunganyakazi kwandisa ingozi yokungazali. 

Kwabesifazane abakhuluphele, kokubili ukuvivinya umzimba okusesilinganisweni nokunamandla kwaba nomthelela omuhle ekuvundeni ngokuncipha kwesisindo.

Nokho, okubalulekile akukona ukweqisa. Ukuzivocavoca okunamandla kakhulu empeleni kuye kwahlotshaniswa nokuzala okuphansi kwabanye besifazane. Ukuvivinya umzimba ngokweqile kungashintsha ibhalansi yamandla omzimba futhi kuthinte kabi isimiso sokuzala.

Ucwaningo olukhulu lokuhlola lwathola ukuthi ingozi yokungazali yayinkulu ngokuphindwe izikhathi ezingu-3.2 kwabesifazane abajima kakhulu nsuku zonke, uma kuqhathaniswa nabesifazane abangasebenzi.

Nazi izibonelo ezimbalwa zomsebenzi omaphakathi:

Umsebenzi we-Aerobic

Kwenza inhliziyo namaphaphu kusebenze ngokushesha. Ukuhamba ngokushesha, ukugijima, ukubhukuda noma ukudansa.

Ukuqinisa Imisipha

Ukukhuphuka izitebhisi, ukuqeqeshwa kwesisindo, i-yoga.

Gwema Umsebenzi We-Anaerobic

Umsebenzi we-Anaerobic uchazwa njengokuzivocavoca kwesikhashana, okunamandla aphezulu. Lokhu kuhlanganisa ukugijima nokugxuma.

Ukuvivinya umzimba ngamandla amakhulu kungaba yingozi ekuzaleni.

Ukhululeke

Uma izinga lakho lokucindezeleka liphakeme, amathuba akho okukhulelwa ayancipha. Lokhu kungenzeka kungenxa yezinguquko zamahomoni ezenzeka lapho uzizwa ucindezelekile. 

Ukuba nomsebenzi ocindezelayo nokusebenza amahora amade nakho kungandisa isikhathi sokukhulelwa.

Ukucindezeleka, khathazeka ve ukucindezeleka Kuthinta u-30% wabesifazane abaya emitholampilo yokuzala. Ukuthola ukwesekwa nokwelulekwa kunganciphisa izinga lokukhathazeka nokudangala, ngaleyo ndlela kwandise amathuba okukhulelwa.

Yehlisa i-caffeine

I-caffeine ingathinta kabi inzalo. Olunye ucwaningo lwathola ukuthi abesifazane abadla ngaphezu kuka-500 mg we-caffeine nsuku zonke bangalinda isikhathi eside, kuze kufike ezinyangeni ezingu-9,5, ukuze bakhulelwe. 

Ukudla okuphezulu kwe-caffeine kungase kwandise ingozi yokuphuphuma kwesisu ngaphambi kokukhulelwa. 

hlala unesisindo esinempilo

Isisindo singesinye sezici ezinethonya elikhulu ekuzaleni. Eqinisweni, ukukhuluphala ngokweqile noma ukukhuluphala kuhlotshaniswa nokwanda kokungazali. Ucwaningo olukhulu lokuhlola luthi u-12% wokungazali e-US kungenxa yokuba nesisindo esiphansi kanti u-25% ubangelwa ukukhuluphala ngokweqile.

Inani lamafutha agcinwe emzimbeni lithinta umsebenzi wokuya esikhathini. Abesifazane abakhuluphele futhi abakhuluphele ngokweqile banobude bomjikelezo omude, okwenza kube nzima ukukhulelwa. Zama ukwehlisa isisindo ukuze wandise amathuba akho okukhulelwa.

Khulisa ukudla kwakho okusansimbi

Demir Ukusetshenziswa kwe-non-heme iron evela ezithasiselweni kanye nokudla okusekelwe ezitshalweni kunganciphisa ingozi yokungazali. 

Ucwaningo lokuhlola olubandakanya abesifazane abangu-438 luthole ukuthi labo abathatha izithasiselo zensimbi babenengozi ephansi engama-40% yokungazali.

I-non-heme iron inciphisa ingozi yokungazali. Kuthiwa i-heme iron evela ekudleni kwezilwane ayiphazamisi amazinga enzalo.

Kodwa-ke, ubufakazi obengeziwe buyadingeka ukuze kuqinisekiswe ukuthi izithasiselo zensimbi zinganconywa yini kubo bonke abesifazane uma amazinga e-ayoni ejwayelekile futhi enempilo.

kude notshwala

Ukuphuza utshwala kungaba nomthelela omubi ekuvundeni. Nokho, akucaci ukuthi bungakanani utshwala obudala lo mphumela.

Ucwaningo olukhulu lokubheka lwaphawula ukuthi ukuphuza iziphuzo ezingaphezu kwezingu-8 ngesonto kubangele isikhathi eside sokukhulelwa. Olunye ucwaningo kwabesifazane abangu-7.393 XNUMX luthole ukuthi ukuphuza kakhulu utshwala kuhambisana nokungazali.

Gwema imikhiqizo yesoya engavutshiwe

Eminye imithombo itholakala ku-soy ama-phytoestrogensIphakamisa ukuthi umsedari ungathinta amazinga e-hormone futhi ubangele izinkinga zokuzala.

Izifundo eziningi zezilwane ziye zaxhumanisa ukusetshenziswa kwe-soy nekhwalithi yesidoda empofu kumagundane abesilisa kanye nokunciphisa ukuzala kwamagundane abesifazane.

Ucwaningo lwezilwane lwathola ukuthi ngisho nenani elincane lemikhiqizo yesoya lidala ushintsho ekuziphatheni kocansi emadodeni.

Kodwa-ke, izifundo ezimbalwa ziye zahlola imiphumela ye-soy kubantu, futhi ubufakazi obengeziwe buyadingeka. 

Ukwengeza, le miphumela emibi ivame ukuhlotshaniswa nesoya engavutshiwe kuphela. Isoya ebilile ngokuvamile ibhekwa njengephephile ukuyidla.

Ukuze uthole ama-smoothies

Amajusi nama-smoothie angasiza abantu ukuthi bathole imisoco eningi abebengeke bayithole ekudleni okuqinile.

Ngezinye izikhathi ukudla kathathu ngosuku akukunikezi umsoco owanele owadinga nsuku zonke. Ukuphuza amajusi nama-smoothies kungasiza ekudleni okunempilo.

Futhi zimnandi futhi ziqukethe inqwaba yama-antioxidants, amavithamini, namaminerali.

Gwema izibulala-zinambuzane

Amakhemikhali asetshenziselwa ukubulala izinambuzane nokhula angaphazamisa ukuzala.

Ucwaningo selukhombisile ukuthi kunganciphisa ukuzala kwabesilisa futhi kuthinte kabi ukuzala kwabesifazane. Ivimbela ukusebenza kwe-ovarian futhi ingaphazamisa umjikelezo wokuya esikhathini.

gwema ukubhema

Ubuthi obuphuma ekubhemeni bungalimaza amaqanda owesifazane futhi buvimbele inqubo yokutshala.

Kungabangela nokuthi ama-ovari aguge.

Ngamanye amazwi, umuntu obhemayo oneminyaka engu-30 angase abe nama-ovari kowesifazane oneminyaka engu-40 ubudala - ngakho ukuzala kwehla ku-30.

Amanzi, ulamula kanye netiye eliluhlaza

Esinye isihluthulelo esibalulekile sokuthuthukisa inzalo ukuhlala u-hydrated.

Umlomo wesibeletho ukhiqiza amafinyila omlomo wesibeletho afana namanye amafinyila emizimbeni yethu.

Ukuphelelwa amanzi emzimbeni kungabangela ukuthi amafinyila noma yikuphi emzimbeni ome.

Ukuhlangabezana nezidingo zamanzi zomzimba kuzokhuphula inani kanye nekhwalithi yamafinyila omlomo wesibeletho, okungakhuphula ukuzala.

Ukwengeza uhafu kalamula engilazini yamanzi nsuku zonke nakho kungathuthukisa inzalo. I-Lemon iqukethe i-vitamin C kanye nenqwaba yama-antioxidants. Lokhu kuzosiza ukususa ubuthi emzimbeni.

Ukuphuza itiye eliluhlaza nakho kubalulekile ekuzaleni. Kungakusiza ukuthi ukhulelwe ngokushesha.

Iqukethe inala Antioxidants, futhi ucwaningo muva nje uthole ukuthi green tea ibalulekile ekufukuleni inzalo kwabesifazane.

Ungasebenzisa izithako zemvelo

Ukusebenzisa izithako ezithile zemvelo kungasiza ukwandisa ukuzala. Lezi zithako yizi:

Maca

MacaIvela esitshalweni esikhula maphakathi nePeru. Ezinye izifundo zezilwane ziye zathola ukuthi ukwandisa ukuzala, kodwa imiphumela evela ezifundweni zabantu iye yaxutshwa. Abanye babika ukuthuthuka kwekhwalithi yesidoda, kanti abanye abatholi mphumela.

impova yezinyosi

impova yezinyosi Kuye kwahlotshaniswa nokuthuthukiswa kokuzivikela komzimba, ukuzala, nokudla okuphelele. Ucwaningo olulodwa lwezilwane lwathola ukuthi impova yezinyosi yayihlotshaniswa nekhwalithi yesidoda esithuthukisiwe kanye nokuzala kwabesilisa.

I-Propolis

Ucwaningo kwabesifazane abane-endometriosis lwathola izinyosi kabili ngosuku. propolisBathole ukuthi izinga lokukhulelwa ngemuva kwezinyanga eziyisi-9 liphezulu ngo-40%.

Ubisi lwezinyosi

Ingazuza inzalo Ubisi lwezinyosiIgcwele ama-amino acid, i-lipids, ushukela, amavithamini, i-iron, ama-fatty acids ne-calcium futhi kufakazelwe ukuthuthukisa impilo yokuzala kumagundane.

Unezinkinga zokuzala? Yiziphi izindlela osuzame ngazo ukunqoba lokhu? Ungabelana nathi ngolwazi lwakho ngale ndaba.