Ngaphambi kokuya emtholampilo wokuzala, zama lezi zilungiso
Lapho uzama ukukhulelwa, kungokwemvelo ukuthi umbhangqwana ufune ukwenza konke okusemandleni akho ukuze wenze ukukhulelwa kwenzeke ngokushesha. Ngemva kwenyanga noma ngaphezulu, uma lokhu kungenzeki, abantu bavame ukucinga izindlela zokukhulisa ukuzala kwabo ngendlela ephephile, yemvelo, futhi enempilo.
Ngenkathi abanye bephendukela kwezinye izindlela zokwelapha ezifana nezindlela zokwelapha nokuzala, abanye bazuza ezinkambisweni ezimbalwa zokuphila ezilula. Lezi zenzelwe ukuthuthukisa impilo yakho yonke ngenkathi unciphisa ukukhathazeka okungathinta kakhulu ikhono lakho lokukhulelwa. Nazi izindlela ezintathu zokuphila okufanele ucabange ngazo:
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Ukuncipha emsimbeniUcwaningo oluningi luye lwabonisa ukuthi ukulahlekelwa ngamaphesenti amahlanu kuya kwezingu-10 wesisindo somzimba wakho kungenza ngcono kakhulu i-ovulation uma ukhuluphele noma ukhuluphele.
Ungakanani ubuza? Ngokusho kwesifundo esivela ku-Assisted Reproduction Unit e-University of Aberdeen, yonke imithi yehla emzimbeni wakho we-mass mass (BMI), izinkinga zakho zokukhulelwa zihamba ngamaphesenti amahlanu ngokumangalisa.
Ngokusobala, kudingeka wenze kanjalo ngendlela enempilo, ugweme ukudla okuphazamiseka noma ezinye izindlela zokulahlekelwa kwesisindo ngokushesha. Ngesikhathi esifanayo, akufanele ugxile kuphela kwinani lamaphilisi olahlekelwa wona kodwa kunalokho izinguquko zendlela yokuphila ongayisebenzisa ukuze ugcine isisindo. Lokhu kuhlanganisa ukuzivocavoca njalo nokunciphisa ukubhema nokudla kotshwala kokubili wena nomlingani wakho.
Ngeke nje ukuthi lezi zinto zithuthukise amathuba okukhulelwa, zingakugcina impilo enhle njengoba ulungiselela ukufika kwezingane zakho ezisanda kuzalwa.
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Phatha ukucindezelekaSekuyisikhathi eside ukuhlola kudala ukuxhumana phakathi kokucindezeleka nokungafaki. Lokho esikwaziyo namuhla ukuthi amazinga aphezulu okucindezeleka aqala ukukhululwa kwe-hormone yokucindezeleka eyaziwa ngokuthi i-cortisol. Ukwehliswa kwe-cortisol okuqhubekayo kwandisa ukukhiqizwa kwe-insulini, okwenza lokho kuguqule ukulinganisela kwama-hormone wesifazane ocansini, kuhlanganise nalawo okudingekayo okwenziwe nge-ovulation.
Esinye isifundo esivela ku-Ohio State Univerity College of Medicine saqinisekisa ukuthi amazinga aphezulu okucindezeleka, njengoba kulinganiswa enye inzyme yokucindezeleka eyaziwa ngokuthi i-alpha amylase, yabangela ukwanda okuphindwe kabili kokungapheli.
Ezinye zezindlela eziphumelelayo zokuphatha ukucindezeleka zihlanganisa ukuzindla, ukuzivocavoca , yoga, nokululekwa.
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Shintsha ukulinganisa kokudla kwakhoKukhona ubufakazi obukhulayo bokuthi okuningi ukudla esikudlayo kungathinta amathuba ethu okukhulelwa. Lokhu kubonakala kuyiqiniso ikakhulukazi kwabesifazane abane-polycystic ovary syndrome (PCOS).
Ngalesi sibalo sabantu besifazane, kwaziwa ukuthi ukulahlekelwa kokudla okunomsoco kuhlotshaniswa nama-hormonal aberrations angabamba iqhaza kukho konke kusukela esikhathini esingavamile (i- oligomenorrhea ) ekulahlekelweni kokuya esikhathini ( amenorrhea ). Ngaphezu kwalokho, sekuye kwacaciswa ukuthi ukulinganisela kwamandla kuyisici esibaluleke kakhulu ekukhuliseni abesifazane nabakwa-PCOS kune-BMI.
Ucwaningo olwenziwa ngo-2009 oluvela kuJames Cook University School of Medicine e-Australia lubonise ukuthi indlela enolwazi yokuzivocavoca nokudla ingaqinisa umsebenzi we-hormonal wesifazane nokuvuthwa ngcono. Phakathi kwezincomo zabo:
- Amafutha kufanele abekwe ngaphansi kwamaphesenti angaba ngu-30 amakhilogremu aphelele anezinga eliphansi lamanoni agcwele.
- Ukudla kwekhalori kufanele kusakazwe phakathi kokudla okuncishekile ngosuku ngokudla okuncane kokudla okulula nokuphuza.
- Ukudla okuphakeme kwe-GI carbohydrate ephansi kufanele kugwenywe njengoba lokhu kunomthelela ekuzuzeni isisindo ngenkathi kukhuthaza indlala kanye nesifiso se-carb.
Abesifazane abane-PCOS bangathuthukisa ukuzala kwabo ngokudla okusanhlamvu okuphelele, amaprotheni emifino (lentils, ubhontshisi, amantongomane , imbewu), izithelo nemifino. Kubalulekile, okwamanje, ukugwema ukudla okucutshungulwa njengama-bagels, ilayisi elimhlophe, ama-crackers, nama-low-fibre okusanhlamvu okungabangela i- insulin ukuba i-spike.
Ngisho nakwabesifazane abangenayo i-PCOS, ukwandisa amaprotheni emifino ngenkathi ukunciphisa amaprotheni ezinyamazane kuhloswe ukunciphisa amaphesenti angaphezu kuka-50 engozini yokungasebenzi ngokweqile, ngokusho kocwaningo olwenziwa ngo-2008 oluvela eHarvard School of Public Health Department of Nutrition.
> Imithombo:
> Chavarro, J .; Ama-Edwards Acebile, J .; Rosner, B. et al. "Amaprotheni adla futhi aphethwe yi-ovulatory infertility." Am J Obstet Gynecol. 2008; 198 (2): 210.e1-210.e7. I-DOI: 10.1016 / j.ajog.2007.06.057
> Farshchi, H .; Rane, A .; Uthando, A. et al. "Ukudla nokudla emzimbeni we-polycystic ovary syndrome (i-PCOS): Izikhombisi zokuphatha okunomsoco." J Obst Gyn. 2009; 27 (8): 762-773; I-DOI: 10.1080 / 01443610701667338.
> Lynch, C .; I-Sundaram, R .; Maisog, J. et al. "Ukucindezeleka kwangaphambi kokuqala kwandisa ingozi yokungabi nalutho: imiphumela yocwaningo oluthile lwezinkampani ezithatha isifundo-isifundo se-LIFE." Uhlehlisiwe. 2014; 29 (5): 1067-1075. I-DOI: 10.1093 / humrep / deu032.
> Pandey, S .; I-Pandey, i-S.; Maheshwari, M. et al. "Umthelela wokukhuluphala kwesifazane ngomphumela wokunakekelwa kokuzala." J Hum Reprod Sci . 2010; 3 (2): 62-67. I-DOI: 10.4103 / 0974-1208.69332.