Ukulungela nayiphi na ukukhulelwa , ngakumbi okokuqala, kunokubonakala kunzima. Ufuna ukuqinisekisa ukuba iimali zakho, umtshato, imeko yokuphila kwaye ngakumbi impilo yakho yindawo apho ulungele ukuletha umntwana ebomini bakho. Nangona ukukhulelwa kunokuthi, kwenzeke ngokukhawuleza, ezininzi iingcali ziyavuma ukuba kuthatha ixesha lokufumana impilo yakho ngokufanelekileyo kufuneka.
Nangona akudingeki ukuba ulungelelanise ngokupheleleyo ukutya kwakho kunye / okanye indlela yokuphila (kwiimeko ezininzi), ukwenza utshintsho oluncinane kwiinyanga ngaphambi kokuba uzame ukukhulelwa kungenza umehluko omkhulu ukuba unayo i-PCOS.
Ukuyeka ukuSaza kunye nokusetyenziswa kakubi kweziyobisi
Ukusetyenziswa kokubhema kunye nokusetyenziswa kweziyobisi kuye kwaxhunyaniswa nokunikezelwa kwangethuba kwangaphambili, ukulahleka kokukhulelwa kunye neziphene ezithile zokuzalwa. Zinike ixesha ofuna ukuyeka ukutshaya okanye ukusebenzisa. Thetha nogqirha wakho okanye ufumane iqela loxhaso lendawo ukuba ufuna uncedo.
2. Khawula i-Cafeine and Alcohol
Uza kufuneka unqande i-caffeine kwaye ugweme utywala xa usukhulelwe, ngoko ukufumana ezinye iindlela ze-java yakho yasekuseni okanye iglasi yewayini ngokuhlwa kungenza ukuba utshintsho lube lula emva koko.
3. Lahla okanye Gcina isisindo
Ukuba ukhulu kunene okanye ukukhululeka kunokubeka ingozi ekuphuhliseni iingxaki, kubandakanya i-preeclampsia, isifo sikashukela sesifo sesifo sikashukela, isantya somsebenzi kunye nokungazinzi.
Zonke ezi zinto zinokubeka ubomi bakho engozini kubomi bakho nosana olungakazalwa. Oku kubaluleke kakhulu kubasetyhini abane-PCOS, kuba nje kuba sele bekhuselekile kakhulu ukuba bangaphezu komzimba.
4. Fumana Igazi Lakho I-Sugar Under Control
Njengoko uyazi, abafazi abane-PCOS banakho amathuba okukhuselwa kwe-insulin okanye isifo sikashukela.
Ukuba uyazi ukuba unesifo sikashukela okanye ukuba ishukela lakho legazi alilawulwa kakuhle, jonga ugqirha uze wenze isicwangciso sokufumana phantsi kolawulo. Oku kunokuthetha ukuthatha utshintsho lokutya okanye ukwandisa umgangatho wakho womsebenzi. Ezi zinokuba nginguqu ezinzima ukwenza kodwa zingenza umehluko kwimpilo yakho kunye nempilo yokukhulelwa kwakho.
5. Hlola kwiDokotela wakho
Uninzi oogqirha ngoku bancomelela ukuqeshwa kweengcebiso ngaphambi kokuqala kunye nomgqirha wakho. Injongo yale tyelelo kukuxubusha impilo yakho nendlela yokulungiselela ukukhulelwa. Unokuphinda ubuyekeze iimvavanyo zokuhlola eziphambili ukuqinisekisa ukuba akukho naluphi na izifo okanye izinto ezinzulu zokwelapha ezifuneka ziqwalaselwe ngaphambi kokukhulelwa. Unokuxoxa ngezihloko ezifana nokuyeka ukutshaya, ukulawulwa kobunzima, okanye izinto ezisisiseko zokukhulelwa, ukuba kuyimfuneko.
6. Jonga i-Cycle Your
Abasetyhini abaninzi abane-PCOS banemizila engaqhelekanga yokuya esikhathini, oko kuthetha ukuba abanako ukutyhutyha rhoqo okanye ngokuthembekileyo. Oku kunokunyanzelisa kakhulu iinzame zakho zokukhulelwa. Ukuba ufumanisa kule meko, unokufuna ukubona ugqirha wakho okanye nokuba ngumntwana we-endocrinologist (oyingcali engabikho ntsapho) ngoncedo lokuqala. Kukho amayeza athile onokuyithatha ukunyusa i-ovulation kwaye kukunceda ukhulelwe ngokukhawuleza kwaye ngokulula.
7. Yeka Ukuthatha iPill Pilill Control
Kubonakala kuyabonakala, kodwa kunokuthatha ezinyangeni ezimbalwa ukuze uphinde uphinde ujikeleze imijikelezo ye-ovulatory. Oku akubalulekanga xa uyazi ukuba awuyikuvutha rhoqo, kodwa kufuneka uqhubeke uzama ubuncinane inyanga okanye ezimbini kwiipilisi zokulawula ukuzalwa ngaphambi kokuba uzame ukukhulelwa.
8. Thatha i-Vitamin ngaphambi kokubeletha
Ukubeleka kunamanani athile amavithamini kunye namaminerali afana ne- vithamini D , i-choline, i-folate, kunye ne-DHA ebalulekileyo ekukhulelweni okunempilo.
9. Umntu wakho akayikho iHook
I-Sperm ingahlala kwiimvavanyo ukuya kwiinyanga ezintathu, ngoko impilo yakhe ngaphambi kokukhulelwa ifanelekileyo kwinkqubo yokwenza umntwana.
Kumele agxininise ekutya ukutya okunempilo , ukunciphisa ukutywala kotywala kunye ne-caffeine, nokuphepha iziyobisi ezingekho mthethweni, njengoko zinokuchaphazela konke ukuveliswa kwemveliso.
Ukuhlaziywa ngu Angela Grassi, MS, RDN, LDN