3 Ubomi beeTweaks Ukuphucula ukuNceda kwakho

Ngaphambi kokuya kwikliniki yokuzala, zama oku kulungiswa

Xa uzama ukukhulelwa, kungokwemvelo ukuba isibini sifune ukwenza konke okusemandleni akho ukwenza ukuba ukukhulelwa kwenzeke ngokukhawuleza. Emva kwenyanga okanye njalo, ukuba oku kungenzeki, abantu baya kukhangela iindlela zokuphucula ukuzala kwabo ngendlela ekhuselekileyo, yemvelo, kunye nempilo.

Nangona ezinye ziphendulela kwezinye iindlela zokwelapha ezifana ne-acupuncture and supplication supplements, abanye bazuza kwiindlela ezimbalwa zokuphila ezilula. Ezi zenzelwe ukuphucula impilo yakho yonke ngelixa uyanciphisa uxhalaba olunokuchaphazela kakhulu amandla akho okukhulelwa. Nazi iindlela ezintathu zokuphila ozimele uziqwalasele:

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Yehla emzimbeni

Izifundo ezininzi zibonise ukuba ukulahlekelwa kweepesenti ezi-5 ukuya kwi-10 zomzimba wakho bunzima kunokuphucula kakhulu i-ovulation ukuba ukhuluphele okanye ukhuluphele.

Ucela ntoni? Ewe, ngokutsho kwesifundo esivela kwiYunivesithi yase-Aberdeen eNcedisayo yokuThuthwa kweNcediso, yonke iyunithi yancipha kwi-index yakho ye-mass mass (BMI), iingxaki zakho zokukhulelwa zihamba ngokumangalisa amahlanu ekhulwini.

Kucacile ukuba kufuneka wenze njalo ngendlela ephilileyo, ukuphepha ukutya okuphazamiseka okanye ezinye iindlela zokulahleka kwesisindo esiphuthumayo. Ngelo xesha, akufanele ugxininise kuphela kwinani leepounds ozilahlekileyo kodwa kunokuba utshintsho lwezinto zokuphila onokulugcina ulondoloze ukugcina ubunzima. Oku kubandakanya ukuzivocavoca rhoqo kunye nokunciphisa ukutshaya nokunxiliswa kotywala kokubili wena kunye neqabane lakho.

Izinto eziza kuphucula amathuba okuba ukhulelwe kuphela, ziyakwazi ukugcina unempiliso njengoko ulungiselela ukufika kwintsana yakho.

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Ukulawula uxinzelelo

Izifundo sele zide zakha ukudibanisa phakathi koxinzelelo kunye nokungabikho komntwana. Oko sikuyazi namhlanje kukuba amazinga aphezulu oxinzelelo axhoma ukukhululwa kwe-hormone yoxinzelelo ebizwa ngokuba yi-cortisol. Ukutshatyalaliswa kwe-cortisol ngokuqhubekayo kwandisa umkhiqizo we-insulin, owenza utshintsho lwama-hormone ezesini zesini, kuquka nezofunekayo zokuvumba.

Olunye uphando oluvela kwiKholeji yeNyuvesi ye-Ohio State Univerity liqinisekisile ukuba amanqanaba aphezulu oxinzelelo, njengoko kulinganiswa ngenye i-enzyme yoxinzelelo eyaziwa ngokuthi i-alpha amylase, yabangela ukwanda kokuphindwe kabini kwintsholongwane.

Ezinye zeendlela eziphambili zokulawula uxinzelelo ziquka ukucamngca, ukuzivocavoca , yoga, kunye nokucebisa.

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Sitshintsha i-Balance of Diet yakho

Kukho ubungqina obukhulayo bokuthi ezininzi ukutya esizidlayo zinokuchaphazela amathuba ethu okukhulelwa. Oku kubonakala kunyanisekileyo kubasetyhini abane-polycystic ovary syndrome (i-PCOS).

Ngaloo manani wabasetyhini, kwaziwa ukuba ukulahlekelwa kwesondlo kudibaniswa ne-hormonal aberrations ezinokubangela ukuba zonke izinto zivela kwiimeko ezingaqhelekanga (i- oligomenorrhea ) ekulahlekelweni komsebenzi wokuya esikhathini ( amenorrhea ). Ukongezelela, kuye kwacaciswa ukuba ukulingana kwamandla kubaluleke kakhulu ekubanjeni i-ovulation kubasetyhini abane-PCOS kuneBMI.

Uphononongo luka-2009 oluvela kwiSikole seYunivesithi yaseJames Cook kwi-Ostraliya lubonise ukuba indlela echanekileyo yokusetyenziswa kunye nokutya kunokunyusa umsebenzi we-hormonal wesifazane kunye nokuphucula i-ovulation. Phakathi kweengcebiso zabo:

• Amafutha kufuneka anqunywe phantsi kweepesenti ezingama-30 zeekhalori ezipheleleyo kunye nenxalenye ephantsi yamanqatha amaninzi.
• I-calorie ingeniso kufuneka isasazwe phakathi kokutya eziliqela ngemini kunye nokudla okuncinci ukusuka ekutheni ukutya kunye nokusela.
• Ukutya okuphezulu kwe-GI i-carbohydrate kufuneka ikhunjulwe njengoko oku kuncedisa ekuzuzeni ubunzima xa kukhuthaza ukulamba ne-carb.

Abasetyhini abane-PCOS banako ukukhulisa ukuzala kwabo ngokutya ukutya okuninzi, iiprotheni zemifuno (iilenti, ubhontshisi, iantyutyana , imbewu), iziqhamo kunye nemifuno. Kubalulekile, okwangoku, ukuba ugweme ukutya okucutshungulwayo njengengxowa, irayisi emhlophe, abaqhiqiza kunye namayeza aphantsi-fiber anokubangela ukuba i- insulin ibe yi-spike.

Kwabafazi abasenakho i-PCOS, ukwandisa iiprotheyini zemifuno ngelixa ukunciphisa iiprotheni zezilwanyana zidibaniswe nokunciphisa ama-50 ekhulwini kwengozi yokungabikho kwemfuyo, ngokubhekiselele ku-2008 uphando oluvela kwisikolo se-Harvard seSebe lezeMpilo loLuntu.

> Imithombo:

> Chavarro, J .; U-Edwards oTyebileyo, J .; Rosner, B. et al. "Iiprotheyini zokutya kunye ne-ovulatory infertility." IJ Obstet Gynecol. 2008; 198 (2): 210.e1-210.e7. INGXELO: 10.1016 / j.ajog.2007.06.057

> Farshchi, H .; Rane, A .; Uthando, A. et al. "Ukutya kunye nesondlo kwi-polycystic ovary syndrome (i-PCOS): Izikhombisi zokulawula ukondla." J Obst Gyn. 2009; 27 (8): 762-773; INGXELO: 10.1080 / 01443610701667338.

> Lynch, C; Sundaram, R .; Maisog, J. et al. Ukugxininiswa kwangaphambili kwandisa umngcipheko wokungabikho kwengqondo: iziphumo ezivela kwisifundo esithile esilandelayo sesibini-isifundo soBomi. " Hlondi. 2014; 29 (5): 1067-1075. I-DOI: 10.1093 / i-humrep / deu032.

> Pandey, S .; Pandey, S .; Maheshwari, M. et al. "Impembelelo yobuthakathaka besifa kwimiphumo yokunyanga." J Hum Reprod Sci . 2010; 3 (2): 62-67. INGXELO: 10.4103 / 0974-1208.69332.