3 Zamoyo Zomwe Mungachite Kuti Mukhale ndi Thanzi Labwino

Musanayambe kupita kuchipatala chobereka, yesani izi

Pamene mukuyesera kutenga mimba, mwachibadwa kuti banja lizifuna kuchita zonse zomwe mungathe kuti pakhale mimba mwamsanga. Pakatha mwezi kapena kuposerapo, ngati izi sizichitika, anthu kawirikawiri amafunafuna njira zowonjezera chonde chawo mwa njira yomwe ili yabwino, yachilengedwe, ndi yathanzi.

Ngakhale ena atembenukira kuchipatala chosiyana monga mankhwala okhwima ndi opatsa mphamvu, ena amapindula ndi zochepa zosawerengeka za moyo. Izi zimapangidwa kuti zikuthandizeni kuti mukhale ndi thanzi labwino komanso kuchepetsa nkhawa zomwe zingakhudze kwambiri momwe mungathe kukhalira. Nazi njira zitatu zomwe muyenera kuziganizira:

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Kutaya Kunenepa

Kafukufuku wambiri wasonyeza kuti kutaya thupi la magawo asanu kapena khumi pa thupi lanu kumatha kusintha kwambiri mavotolo ngati muli olemera kwambiri kapena owonjezera.

Mumafunsa zochuluka bwanji? Malingana ndi kafukufuku wochokera ku Assisted Reproduction Unit ku yunivesite ya Aberdeen, kuti chiwerengero chilichonse chichepetse mu chiwerengero cha thupi lanu (BMI), kugonana kwanu kumakhala kosayembekezeka asanu peresenti.

Mwachiwonekere, muyenera kuchita mwanjira yodalirika, kupeŵa zakudya zowonongeka kapena njira zina zowonongeka mofulumira. Pa nthawi yomweyi, musamangoganizira za chiwerengero cha mapaundi omwe mumataya koma m'malo mwake mumasintha zomwe mungakwanitse kuti mulembe. Izi zikuphatikizapo kuchita masewera olimbitsa thupi komanso kuchepetsa kusuta ndi kumwa mowa kwa inu ndi mnzanuyo.

Zinthu izi sizikuthandizani kuti mukhale ndi pakati, zomwe zingakuthandizeni kukhala ndi thanzi labwino pokonzekera kubwera kwa mwana wanu wakhanda.

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Sungani Kupanikizika

Kuyambira kale, kafukufuku akhala akugwirizanitsa kugwirizana pakati pa kupanikizika ndi kusabereka. Zomwe tikudziŵa lero ndizokuti kupanikizika kwakukulu kumayambitsa kutulutsa mphamvu ya mahomoni yotchedwa cortisol. Kupeza cortisol nthawi zonse kumapangitsa kuchuluka kwa insulini, komwe kumachepetsa kuchuluka kwa mahomoni a chiwerewere, kuphatikizapo zomwe zimafunika kuti ziwombe.

Kafukufuku wina wochokera ku Ohio State Univerity College of Medicine anatsimikizira kuti kulemera kwakukulu kwapadera, monga kuyerekezera ndi mapuloteni ena amtundu wotchedwa alpha amylase, kunabweretsa kuwonjezeka kwawiri mu kusabereka.

Njira zina zothetsera nkhawa ndizo kusinkhasinkha, kuchita masewera olimbitsa thupi , yoga, ndi uphungu.

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Sungani Kusamala kwa Zakudya Zanu

Pali umboni wochuluka wosonyeza kuti zakudya zambiri zomwe timadya zimakhudza mwayi wathu wokhala ndi pakati. Izi zikuwoneka ngati zoona makamaka kwa amayi omwe ali ndi matenda a polycystic ovary (PCOS).

Ndi chiwerengero cha akaziwa, amadziwika kuti kuchepa kwa zakudya kumayenderana ndi mahomoni omwe amatha kuchititsa zinthu zonse kuyambira nthawi zosayika ( oligomenorrhea ) mpaka kutaya kwa msambo ( amenorrhea ). Kuwonjezera apo, zatsimikiziridwa kuti mphamvu ya mphamvu ndizofunikira kwambiri kuti zikhale zovuta kwa amayi omwe ali ndi PCOS kuposa BMI.

Phunziro la 2009 lochokera ku Sukulu ya Yunivesite ya Mankhwala ku Cook Cook ku Australia yasonyeza kuti njira yodziwiritsira ntchito zolimbitsa thupi ndi zakudya zimatha kukwaniritsa ntchito ya mahomoni komanso kusintha kwa ovulation. Zina mwazinthuzo:

• Mafuta ayenera kukhala osachepera 30 peresenti ya makilogalamu onse okhala ndi mafuta ochepa.
• Kudyetsa kalori kumagawidwa pakati pa zakudya zingapo patsiku ndi kudya kochepa kuchokera ku zopsereza ndi zakumwa.
• Kuthamanga kwakukulu kwa mafuta otsika a GI ayenera kupewa chifukwa izi zimapangitsa kuti phindu likhale lopweteka pamene kulimbikitsa njala ndi chilakolako cha carb.

Azimayi omwe ali ndi PCOS akhoza kulimbikitsa chonde mwa kudya mbewu zambiri, mapuloteni a masamba (lenti, nyemba, mtedza , mbewu), zipatso , ndi masamba. Ndikofunikira, panthawiyi, kupewa zakudya zowonongeka monga bagels, mpunga woyera, crackers, ndi mbewu zochepa zomwe zimayambitsa insulini .

Ngakhale akazi omwe alibe PCOS, kuwonjezera mapuloteni a zamasamba pamene kuchepa kwa mapuloteni a zinyama kunagwirizanitsidwa ndi kuchepetsa kupitirira 50 peresenti poika chiopsezo chosabala ana, malinga ndi kafukufuku wa 2008 wochokera ku Harvard School of Public Health Department of Nutrition.

> Zotsatira:

> Chavarro, J ;; Rich-Edwards, J .; Rosner, B. et al. "Mapuloteni odyetsa komanso osapsa." Am J Obstet Gynecol. 2008; 198 (2): 210.e1-210.e7. DOI: 10.1016 / j.ajog.2007.06.057

> Farshchi, H .; Rane, A .; Chikondi, A. et al. "Chakudya ndi zakudya mu polycystic ovary syndrome (PCOS): Zojambula zothandizira zakudya." J Obst Gyn. 2009; 27 (8): 762-773; DOI: 10.1080 / 01443610701667338.

> Lynch, C .; Sundaram, R .; Maisog, J. et al. "Kupanikizika kwapadera kumawonjezera chiopsezo cha kusabereka: zotsatira za maphunziro otsogolera omwe akuyembekezera-maphunziro a MOYO." Wodzudzulidwa. 2014; 29 (5): 1067-1075. DOI: 10.1093 / humrep / deu032.

> Pandey, S .; Pandey, S .; Maheshwari, M. et al. "Kukhudzidwa kwa kunenepa kwa akazi pa zotsatira za chithandizo cha chonde." J Hum Reprod Sci . 2010; 3 (2): 62-67. DOI: 10.4103 / 0974-1208.69332.