I-Vital Micronutrients Yokuzala Kwesilisa Nesifazane
Yiziphi amavithamini owudinga ukuzala? Ukudla kungukuphila . Imizimba yethu ithola amavithamini namaminerali esiwadingayo ekudleni kwethu kwansuku zonke . Ukwakha impilo entsha-yilokho ngempela impilo yezokwelapha konke-futhi idinga ama-micronutrients.
Asiqondi kahle ukuthi indlela yokudla kanye ne-micronutrients ithonya ngqo ukuzala, kepha abacwaningi bafunda kabanzi nsuku zonke.
Siyazi ukuthi ezinye izinkinga zingabangela izinkinga zokuzala. Siphinde sazi ukuthi ezinye izifo ezithinta ikhono lomzimba lokubamba izakhi (njengezifo ezingasetshenzisiwe zeCeliac ) zingandisa ingozi yokungasebenzi.
Kubalulekile ukuthola izondlo ozidingayo ngokudla okunempilo, noma ngosizo lwezithako, uma ngabe udokotela wakho ancoma. Kulabo abanezinkinga ezithile zevithamini, ukuthatha isengezo kungasiza.
Kodwa kuthiwani uma ungaphutheli lutho ngokudla okunomsoco? Ingabe ukondla kwevithamini kuzokuthuthukisa ukuzala kwakho? Lokhu akucacile.
Ezinye izifundo zithi yebo. Isibonelo, isifundo esivela eHarvard sathola ukuthi abesifazane abathatha vithamini yansuku zonke babengenakukwazi ukuzwa ukungasebenzi kwamathambo . Kodwa-ke, ezinye izifundo azitholanga ukuthi izithako zenza ngcono ukukhiqiza okungaphezu kwe-placebo. Futhi, ucwaningo oluningi lwe-micronutrients luncane noma aluhlelwe kahle. Ngalokho kusho, ngezansi kukhona amavithamini namaminerali acatshangwa ukuthi abalulekile empilweni yokuzala.
Qaphela: Uma ucabangela ukuthatha isithasiselo noma i-multivitamin, khuluma nodokotela wakho. Ezinye izithako azihlanganisi nemithi yokwelashwa, futhi kungenzeka ukudlula amanye amavithamini namaminerali.
B-Vithamini, Ikakhulukazi i-Vitamin B-6 ne-Folic Acid (B-9)
Amavithamini e-B afaka B-3 (niacin), B-6 (pyridoxine), B-9 (folate noma folic acid), no-B-12.
Wonke ama-vithamini e-B adlala indima ebalulekile ekusungulweni nasekusetshenzisweni okuhle kwamaseli abomvu abomvu. Ukuntuleka kwe-B-12 kungabangela i-anemia. Umsebenzi wezinzwa ezifanele kanye namaseli kagesi nawo ancike kumazinga aphilile amavithamini B.
Uma kuziwa ekuzaleni, i-B-6 ne-B-9 (eyaziwa ngokuthi i-folic acid noma i-folate) ibaluleke kakhulu.
Ucwaningo luye lwabona ukuthi abesifazane abanamazinga aphezulu egazi B-6 banamathuba amaningi okuvuna. Ingabe lokho kusho ukuthi abesifazane abangenalutho bangaphathwa nge-B-6? Lokho akuzange kufundwe.
Esinye isizathu esingahle soxhumano lwe-B-6 ku-fertility singase sibe ngenxa ye-homocysteine. I-homocysteine i-amino acid evamile etholakala ekusakazweni kwegazi. Emazingeni aphezulu, kuhlotshaniswa nengozi eyengeziwe yokushaywa isifo nesifo senhliziyo. Amazinga aphezulu okuthiwa yi-homocysteine nawo ahlobene nezinkinga ze-ovulation . Amazinga aphansi okuthiwa yi-homocysteine angathuthukisa izinkinga zokukhulelwa.
Ucwaningo olumbalwa lubukeka ukuthi ama-vithamini B abhekene namazinga e-homocysteine. Bathola ukuthi ama-vithamini B, kodwa ikakhulukazi B-6, asiza ukunciphisa i-homocysteine. Ngokweqile, lokhu kusho ukuthi izinkinga zokukhulelwa zingathuthukiswa ngokuthatha ama-vitamini B. (Kuleli qophelo, noma kunjalo, kusengumqondo futhi awuqinisekisi.)
Mhlawumbe enye yama-vithamini abaluleke kunawo wonke ekukhuliseni nasekuthuthukiseni ukubeletha okunempilo yi-folate, noma i-B-9.
Eyaziwa nangokuthi i-folic acid, i- folate ibalulekile kokubili kokuzala kwesilisa nowesifazane . Abantu abaningi abazi ukuthi kukhona umehluko phakathi kwe-folic acid ne-folate.
I-folic acid yindlela yokwenziwa ye-B-9. Lapho ukudla kuqiniswa nge-B-9, cishe njalo kufomu le-folic acid. Futhi, iningi lamavithamini e-vitamin aqukethe i-folic acid. Lokhu kungenxa yokuthi i-folic acid ayithengi futhi kulula kubakhiqizi ukuthi bayisebenzise.
I-Folate yindlela elula kakhulu ye-B-9. Uma uthatha izithako ze-folic acid, umzimba wakho kufanele uguqule i-folic acid ibe yi-folate. Uma kungenjalo, amaseli akho akakwazi ukusebenzisa izakhi.
Ifolate ifomu le-B-9 elitholakala ngokwemvelo ekudleni, njengama-lentils, ama-chickpeas, imifino eluhlaza, i-asparagusi, ne-broccoli. Ungathola ama-vitamin supplement nge-folate hhayi i-folic acid, kodwa ayijwayelekile futhi ivame kakhulu.
Kwabesifazane, siyazi ukuthi ukungena okuphansi kwe-folate kuhloswe ngengozini eyanda kakhulu ye-neural tube birth defects, njenge-spina bifida. Ucwaningo luye lwathola ukuthi ukudla okufanelekile kungathinta amazinga e-progesterone, futhi amazinga aphansi e-B-9 angaholela ekuvuthweni okungavamile .
Kwabesilisa, amazinga aphansi e-folate emzimbeni ahlotshaniswa nempilo empofu empofu. Amadoda ane-folate ephansi yokudla angase abe nephesenti ephakeme ye-DNA-eyalimaza isidoda. Ukuxhaswa kwe-folate kungasiza futhi ukuthuthukisa imiphumela yokuhlaziywa komama , ezimweni ezithile. Ucwaningo oluthile oluthola ukuthi ukuphatha amadoda ane-zinc kanye ne-folate supplement kwaholela ekunyuseni kwamaphesenti angama-74 ekukhulumeni kwesidoda.
Okufanelekile, kufanele uthathe u-folate hhayi folic acid, uma unquma ukufakazela. (Bheka i-5-methyltetrahydrofolate noma i-5-MTHF, hhayi "i-folic acid," kule ilebuli.) Amanani aphakeme e-folic acid asolwa ukuthi ahlotshaniswa nobungozi bokukhula komdlavuza.
Futhi, izidumbu zabanye abantu azikwazi ukuthatha kahle i-B-9 kufomu le-folic acid. Lokhu kusho ukuthi bangathola isilinganiso esilungile se-folic acid ngokudla okuqinile noma okunezelayo, kodwa ngoba amangqamuzana abo akakwazi ukusebenzisa i-vithamini, asalutholi lokho akudingayo.
Labo abanezakhi zofuzo ze-MTHFR bangathola lokhu. Abesifazane abanezakhi zofuzo ze-MTHFR bangase babe engozini enkulu yokukhulelwa kwesisu, izinkinga ezithile zokukhulelwa, nokuba nengane ene-neural tube defect. Lokhu kungase kuhlotshaniswe nokuhlwithwa kwe-folic acid / ukungena komuntu.
I-Vitamin C
I-Vitamin C iyatholakala kakhulu ngezithelo nemifino, ikakhulukazi izithelo ze-citrus, amajikijolo, kanye ne-pepper. Le vithamini isiza ukugcina izicubu ezinempilo. Kubalulekile nokuphulukiswa kwesilonda nokusebenza kahle kwamagciwane.
I-Vitamin C nayo iyinhlangano enamandla yokulwa ne-antioxidant. Lezi zindawo zokulwa ne-antioxidant zidlala indima enkulu ekuzaleni. Ama-antioxidants anciphisa umthelela omubi wama-radicals wamahhala, anciphisa umonakalo wamaselula emzimbeni. Ngokuvame ukuhlanganiswa ne-vitamin E ekucwaningweni kocwaningo, i-vitamin C itholakale ukuthuthukisa impilo yesilisa nokunciphisa ukuhlukaniswa kwe-sperm DNA. Izifundo zezilwane ziye zathola ukuthi izithako ze-vitamin C zingandisa amazinga e-testosterone .
Ukutadisha okuncane kwamadoda angu-13 anesibalo esiphansi se-sperm sathola ukuthi ukuxhaswa kwe-vitamin C kuthuthukise ukugxilisa isikhukhula nesimo sembewu (indlela isibindi eshasha ngayo) ngemva kwezinyanga ezimbili zokwelashwa.
Kubesifazane, i-vitamin C ingasiza ngamazinga aphansi e-progesterone. Ucwaningo olulodwa lwathola ukuthuthuka okuphawulekayo kumazinga we-progesterone lapho abesifazane abane-PCOS bephathwa nge-supprime ephezulu ye-vitamin C. Olunye ucwaningo lwabesifazane abangu-259 belubandakanye ukuhlola amazinga wegazi wamacronutrients namazinga e-hormone kulo lonke umjikelezo wokuya esikhathini. Bathola ukuthi abesifazane abanamazinga aphezulu e-ascorbic acid (vithamini C) babe nethuba eliphezulu lokuba namazinga aphezulu we-progesterone namazinga aphansi e-FSH .
I-calcium
Cishe usuyazi kakade ukuthi i-calcium iyimaminerali esiyidingayo ukuze sisebenze amathambo enempilo, kodwa wazi ukuthi nayo idlala indima enempilo yenhliziyo, umsebenzi we-muscle, ukudluliswa kwesisindo, nokulinganisela kwe-hormone?
Ucwaningo luye lwabona ukuthi abesifazane abasebenzisa imikhiqizo yobisi eminingi bangengozini ephansi yokuthola i-endometriosis nezinkinga ze-ovulatory. Imikhiqizo yobisi iphezulu e-calcium. Lokhu kungase kusho ukuthi i-calcium iyimaminerali ebalulekile yokuzala. Lokho kusho, okwamanje, akukho ucwaningo oluqondile lwe-calcium supplementation nokuzala.
I-Coenzyme Q10 (CoQ10)
I-Coenzyme Q10, ebizwa ngokuthi i-CoQ10, i-antioxidant ukuthi amaseli ethu adinga ukusebenza kahle. I-CoQ10 isiza amaseli ekudaleni amandla.
I-CoQ10 ingasiza ekuthuthukiseni umsebenzi wesilisa. Amadoda anamazinga aphezulu we-CoQ10 emzimbeni wazo angcono kakhulu ukuba nomoya wokusebenza wesilisa. Ukwengezwa kwe-CoQ10 kuye kwafunyanwa ukuthuthukisa ukuzala komuntu.
Ekucwaningweni kwamadoda angu-287 ayekade ekhonjiswe njengengenasifo, unyaka we-CoQ10 wengezela ngcono ukuhlushwa kwesidoda, i-morphology (ukuma kwesidoda), kanye ne-motility. Ngesikhathi sokutadisha, amaphesenti angama-34.1 emibhangqwana akhulelwe. (Nokho, isifundo asizange sibandakanye noma yikuphi ukulawula, ngakho-ke akunakwenzeka ukwazi ukuthi izinga lokukhulelwa laphuthukiswa kanjani ngempela ngemithi yokwelashwa.) Nge-Supplementation ye-CoQ10, okungenani amasonto angu-12 yokwelashwa kuyadingeka ukuze ubone ukuthuthukiswa.
Kwabesifazane, ucwaningo lwe-CoQ10 lokuzala luyabulala. Ucwaningo lwamagundane luye lwabona ukuthi i-CoQ10 ingamelana nemiphumela yokuguga futhi ibe nethonya elihle kuma-ovary reserves . Kodwa-ke, akukho zifundo kubantu eziye zathola izinzuzo zokuzala abesifazane okwamanje.
I-Vitamin D
I-Vitamin D itholakala ekudleni okuncane futhi ngokuyinhloko itholakala ngokushisa kwelanga. I-Vitamin D isebenza ne-calcium ukusiza ukugcina amathambo aqinile. Kodwa kubalulekile nokukhula kweseli, ukuzivikela komzimba, nokulawulwa kokuvuvukala emzimbeni.
Amazinga aphansi kavithamini D ahlobene nokungazalwa. Kokubili izitho zesifazane nezesilisa ziqukethe ama-vitamin D kanye nama-enzyme e-metabolizing, okusinikeza izinkomba ukuthi i-vitamin D ingabalulekile ekuzaleni okunempilo. Amazinga aphansi kavithamini D ahlotshaniswa nezinkinga zokuvotela futhi ingozi eyengeziwe ye-endometriosis . Izinga lokuphumelela kwe-IVF zivame ukuba ngaphezulu kwamadoda nabesifazane abanamazinga aphezulu kavithamini D.
Konke okushiwo, okwamanje asikho ubufakazi bokuthi ukwengeza nge-vitamin D kuzokwenza ngcono ukuzala.
I-Vitamin E
I-Vitamin E ingenye ye-antioxidants ejwayele ukutadisha, futhi iningi lezesayensi ku-Vitamin E nokuzala lihlolisisiwe emadodeni.
I-Vitamin E ibonakala ibamba indima ebalulekile ekuvuthweni kwamasamu omuthi. Amadoda anezibalo ezincane zesisu abene-vitamin E engaphansi kwamaphesenti angama-65 atholakalayo emzimbeni wabo, uma eqhathaniswa namadoda anezibalo ezivamile zesidoda.
Ukuthola i-vitamin E ngaphezulu ngokusebenzisa imithombo yokudla noma ukwesekwa kubonakala sengathi kuthuthukisa izici zesintu zokuzala. Ekucwaningweni kwamadoda angu-690 abanezithelo ezikhungathekile, ukwandisa ukudla kwabo kwevithamini E ngcono isisu semvelo noma i-morphology ngamaphesenti angu-5. Kwaholela ekutheni izinga lokukhulelwa lalingama-10.8%.
Ucwaningo oluthile kodwa olubalulekile lwalubuka izinga lokukhulelwa lapho amadoda angenalutho angaphathwa nge-supplementation ye-Clomid ne-vitamin E, noma anikezwe i-placebo. Kubantu abathola i-placebo, izinga lokukhulelwa kwabalingani babo besifazane laliyi-13.3%. Amadoda eqembu lama-Clomid ne-vitamin E abe nesilinganiso sokukhulelwa okungamaphesenti angu-36.7. Izinga lokuphumelela kwe-IVF nazo zithuthukisiwe nge-supplementation ye-vitamin E.
Kuthiwani ngokuzala komama? Kukhona i-vitamin E eyingqikithi engadlala indima ebalulekile ekuthuthukiseni ama-oocyte (amaqanda) , kodwa kunezifundo ezimbalwa ngokuxhaswa nokuzala kwesifazane.
I-Iron
I-iron yimbumbulu esiyidingayo ekudalweni kwethempilini yegazi nokusebenza. Insimbi ephansi ingaholela ekudleni kwegazi, futhi i-anemia ingabangela ukungasebenzi.
Ngokwesinye isifundo, abesifazane abathatha izithako ze-iron ne-multivitamin babengamaphesenti angama-73 amathuba okuba abangakwazi ukubeletha. Olunye ucwaningo lwathola ukuthi abesifazane abathatha izinsimbi zensimbi futhi badla amazinga aphezulu ezinhlobonhlobo zensimbi ezisetshenziselwa izitshalo babengenakuthola amathuba okuthola ukungasebenzi kwe-ovulatory. Ngenkathi insimbi ngokuvamile imaminerali esitholakala ekusetshenzisweni kwezilwane, ungathola futhi insimbi kusuka kubhontshisi, lentile, isipinashi, kanye nezinhlamvu eziqinile.
Selenium
I-Selenium yinto elandelanayo ebalulekile empilweni. Idlala indima ekusebenzeni kahle kwe -roid, ukuhlanganisa i-DNA, ukuvikelwa ekucindezelekeni kwe-oxidative, nokukhiqiza. Amantongomane aseBrazil aqukethe amazinga aphakeme kakhulu we-selenium, kodwa ngokuvamile, ungaluthola kusuka ku-tuna, i-halibut, i-sardines, i-ham ne-shrimp.
Ucwaningo lwezilwane seluthole ukuthi ukudla okuncane kwe-selenium kwandisa ingozi yokungabi nalutho.
I-Selenium iyadingeka ukuze kube nokuvuthwa kwesidoda futhi idlala indima ekushintsheni isilwane sesidakamizwa sihamba ngaphambi kokufaka umquba eqanda. Izinga le-Selenium emzimbeni liphansi emadodeni anesifo.
Ngokuhlolwa okungahleliwe kweziguli ezingu-69, amadoda aphethwe nge-selenium atholakala ukuthi aphuculwe umuthi wesilisa emva kokulashwa. Amaphesenti ayishumi nesishiyagalolunye wamadoda akwazi ukuzala ingane, uma kuqhathaniswa noyedwa eqenjini lokulawula.
Esinye isifundo, lesi samadoda angu-468, sathola ukuthi i-selenium supplementation yathuthukisa impilo yesilisa kanye namazinga e-hormonal. Kwabe sekuncipha ku-FSH, futhi ukwanda kwe-testosterone ne-inhibin B-konke ukuthuthukiswa okuhle kokuzala kwabesilisa.
Kwabesifazane, ukudla okungenele kokudla okunomsoco we-selenium kwandisa ingozi yesiphambeko sesigaba se-luteal . Okwamanje azikho izifundo ezenziwe nge-selenium supplementation nokuzala kwesifazane.
I-Zinc
I-Zinc iyimaminerali ebalulekile, enesibopho sokusebenza kahle kwamaselula, i-immunity, ukuphulukiswa kwesilonda, ukuhlanganiswa kwe-DNA, nokuhlukaniswa kwamaseli. Kubalulekile futhi ekukhuleni kahle nentuthuko, kusukela ekukhulelwe ngokukhulile.
Kuye kwaba nezifundo eziningi ngokuzala komuntu kanye ne-zinc. I-Zinc ibalulekile kumuntu wesilisa we-hormone ukuthuthukiswa komzimba nokuvuthwa. Ukuntuleka kwe-Zinc kuhlotshaniswa nezibalo ezincane zesisu kanye ne- hypogonadism . Amadoda ane-poor analysis analysis imiphumela abuye abe namazinga aphansi e-zinc zombili ezivivinyweni zabo zegazi kanye ne-blood serum.
Ukwengezwa kwe-Zinc kuye kwatholakala ukuthuthukisa ukuhlushwa kwesilisa nomoya. Esicwaningweni samadoda angu-108 avundile namadoda angama-103 angenalutho, ukwelashwa ngezithako ze-zinc ngcono izibalo zesilisa ngamaphesenti angama-74 (kula madoda angenalutho.)
Izithako ze-Zinc zitholakale zithuthukisa izinga lokuphumelela kwe- IVF . Ukutadisha okungahleliwe kutholakale ukuthi imibhangqwana eyanikezwa i-zinc kanye namanye ama-antioxidants inyuke izinga lokukhulelwa ngamaphesenti angu-38.5, uma kuqhathaniswa namaphesenti angu-16 ekwakheni iqembu elingekho.
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