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Okushiwo yi-Research About Fertility and DietMasibonakale ngokushesha lapho kulindeleke ukudla nokuzala: akukho ucwaningo oluqinisekisile ukuthi ukudla okuthile kuzokwenza ukuthi ukwanda kwakho kukhule. Akukho ukudla okunye okutholiwe ukuguqula ukungasebenzi, futhi akukho ukudla okuqondile noma isethi yokudla okuye kwaboniswa "ukuphulukisa" ukungasebenzi.
Nakhu esikwaziyo: ukuzala kungathuthukisa ukulahlekelwa isisindo noma ukutholakala kwesisindo kubesifazane abangaphansi noma ngokweqile .
Siphinde sazi, kusukela ocwaningweni, ukuthi amadoda nabesifazane abanezinhlobo ezithile zemikhuba yokudla baningi (noma ngaphansi) kungenzeka babhekene nokungabi nabantwana.
Uma ucwaningo lungacacile, kungani sishintsha izindlela zethu zokudla ezisekelwe kuzo?
Ngokuyinhloko ngoba kungcono kakhulu esinakho. Eziningi ezitholakalayo ekuzaleni nasekudleni ziqinisekisa lokho esikwaziyo kakade ngokudla okunempilo.
Njengoba ukudla okungcono kunemiphumela emibi engalungile futhi kungathuthukisa impilo yonke kanye nokuzala (mhlawumbe), kungani ungazami?
Indlela Ucwaningo Lwenziwe Ngayo
Njengoba ungase ucabange, ukuqhuba ucwaningo ngokudla kuyinkimbinkimbi. Awukwazi ukuthatha ngokuqondile iqembu elikhulu labantu futhi ulawule konke ukudla kanye nemisebenzi ngaphandle kokuwathatha ngokuphelele ngaphandle komphakathi. Futhi, bekungeke kube nokuziphatha okungahambi kahle ukunikeza abantu abathile ukuthi badle ukudla okungenamsoco ngesikhathi besinika elinye iqembu ukudla okunempilo ngokucacile.
Ucwaningo oluningi lokudla nokuzala lubukeka eqenjini labantu (okungaba iziguli ezingaba khona noma ezingaba yizifo) kanye nemikhuba yabo yokudla, bese-ke, bahlukanisa abantu zibe yizigcawu ezincane ezingcono noma ezimbi kakhulu (uma kuqhathaniswa ngaphakathi kweqembu).
Abacwaningi bahlaziya imikhuba yabo yokudla ngokubuza abahlanganyeli imibuzo mayelana nemikhuba yabo yokudla (esekelwe ekukhumbuleni okuqotho nokuthembeka). Ngezinye izikhathi, bangase bacele abahlanganyeli ukuba bagcine idayari yokudla isikhathi esithile.
Ngokulandelayo, bahlaziya ukuzala kwabo ngokubheka izinga lokukhulelwa (okungavamile), izimpawu zokungakhulelwa noma ukuxilongwa (ngokuvamile), amaphaneli ama-hormonal noma ukuhlaziywa kwamaduna imiphumela , noma imibiko yokuthatha isikhathi esingaphezu konyaka ukukhulelwa . Bangabheka enye yalezi zici zokuzala noma eziningana zazo.
Ngalokhu konke okushiwo, nansi izidlo ezingase zisize ngokuzala ngokusho kocwaningo.
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Izindlela Zokudla ZaseMedithera Zingase Zibe Ngcono KwenzaloOlunye ucwaningo luye lwathola ukuthi labo abadla isidlo saseMedithera bangase bangabi nobunzima bokukhulelwa. Olunye ucwaningo luye lwathola ukuthi abantu abadla isitayela saseMedithera bangase bangabi namathuba okufa ngenxa yesifo senhliziyo noma umdlavuza, futhi kungase kube lula ukuthuthukisa isifo sika-Parkinson sika-Alzheimer's.
Kodwa kusho ukuthini ukudla okuyisidlo saseMedithera?
Ukudla kwesitayela saseMedithera kuhlanganisa okulandelayo:
- Ukudla kwabo ngokuyinhloko kuhlwanyela izitshalo. I "nkanyezi" yokudla kungenzeka ukuba kube nokudla okunjengobhontshisi, i-lentile, amantongomane, imbewu, imifino, izithelo, noma okusanhlamvu okuphelele.
- Badla izithelo eziningi nemigodi, ukungena ezinsukwini eziyisithupha noma ngaphezulu nsuku zonke.
- Badla izinhlanzi noma izilwane zasolwandle okungenani kabili ngesonto.
- Kungenzeka ukuthi basebenzisa amafutha enempilo njengamafutha omnqumo. Isibonelo, kunokuba basakaze ibhotela, bangase bagcobe isinkwa sabo emafutheni omnqumo anomsoco.
- Zihamba kakhulu ezincelweni nasezincebeni, ezibavumela ukuba bahambe kancane ngosawoti.
- Uma kuziwa emithonjeni yamaprotheni ezilwane, bayadla ngokulinganisela (abasebenzisa okunye njenge-dish side) bese bevame ukukhetha amaprotheni afana nezinkukhu, amaqanda, ushizi noma i-yogurt.
- Badla amaswidi kanye nenyama ebomvu kancane.
Indlela yokuphila yaseMedithera ingabandakanya nokuzivocavoca kanye nokudla ukudla nabangani nomndeni, kokubili okuhlobene nayo nempilo engcono.
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Isidlo sezobuhlengikazi se-Nurses 'Health Study Fertility DietIzifundo zezokwelapha zabahlengikazi yizifundo zokuvolontiya ezinkulu kunazo zonke ezisebenzayo ezibheke impilo yabesifazane. Ngo-1989, abahlengikazi 'Health Study Study 2 baqasha abesifazane (abasebenza njengabahlengikazi) phakathi kweminyaka engama-25 no-42.
Ababambe iqhaza balandelwe iminyaka eminingana, kanye nemibuzo ephindwe ngezikhathi ezithunyelwe ukuqoqa ulwazi ngemikhuba yokudla, indlela yokuphila, kanye nempilo yonke nenhlalakahle.
Uma uke wezwa ngo "Ukudla Kwezinzalo," lokhu kudla kwakusekelwe ocwaningweni oluqoqwe nge-Nurses 'Health Study 2.
Ucwaningo lubheke iqembu elincane labesifazane abashadile abangu-17,544 esikhathini esiyiminyaka eyisishiyagalombili. Abacwaningi bahlola izindlela ezithile zokudla nezindlela zokuphila okucwaningweni odlule okutholile ukuthi kunomthelela ekungeneni kwe-ovulatory . Banika owesifazane ngamunye amaphuzu aphakathi kwayisishiyagalolunye ngokususelwa kunani lokuthi "indlela yokuphila enobungane" yenzani umuntu elandelwayo.
Uma kuqhathaniswa nabesifazane abalandela imikhuba emihlanu yokuphila kokubeletha enobuncwane kulabo besifazane abangazange balandele noma ubani wabo, abesifazane abangeke balandele imikhuba emihle yokuzondla babenezinkinga eziyisithupha ngokuphindaphindiwe zokubhekana nezinkinga zokuzala zenzalo .
Ukudla okunomsoco okunomsoco kanye nokuphila okuyizinto ezifundwe kuhlanganisa:
- Ukudla amafutha amaningi ase-monounsaturated (afana namafutha omnqumo noma i-avocado) kunamafutha ashubile (njengokunciphisa ama-margarine amaningi)
- Ukuthola amaprotheni amaningi kusuka emithonjeni yezitshalo (njengama-ubhontshisi nama-lentile) nokuncane kusuka emithonjeni yezilwane
- Ukuthola i-carbohydrate eyinkimbinkimbi (njenge-oatmeal endala eyenziwe noma izinkwa zokusanhlamvu okuphelele) kanye nama-carbohydrate angenalutho (afana neshukela elingeziwe)
- Ukudla imikhiqizo yobisi egcwele ngokugcwele kaningi kunezimveliso zobisi eziphansi
- Ukuthola insimbi engaphezulu ne-fiber ekudleni kwazo
- Ukuthatha i-multivitamin ngezikhathi ezijwayelekile (imiphumela emihle ebonwayo uma kuthathwa okungenani kasithupha ngesonto)
- Ukuba nesisindo esinempilo (noma i-BMI enempilo)
- Ukuzivocavoca njalo
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Ukudla okulawula i-Blood Sugar ye-PCOSI-Polycystic ovarian syndrome , noma iPCOS, kucatshangwa ukuthi ihlotshaniswa nokuphikiswa kwe-insulin. Abaningi, kodwa hhayi bonke, abesifazane abano-PCOS banokumelana ne-insulin.
Ukuphikiswa kwe-insulin yilapho amangqamuzana omzimba eba ngaphansi kokunciphisa i-insulin, okwenza umzimba uvelise insulin engaphezu kwalokho okudingekayo.
Ucwaningo oluningana luye lwabheka ukuxhumana phakathi kwe-PCOS, ukudla, nokumelana ne-insulin. Ukudla okusiza ukulawula ushukela wegazi nokuthuthukisa ukumelana kwe-insulin kungathuthukisa imijikelezo engavamile kanye nezinye izimpawu ezihlobene ne-PCOS, ngisho nakwabesifazane abangatholakali njenge-insulin yokumelana.
Imikhuba ethile yokudla engasiza ingafaka:
- Kubandakanya ukudla okuningi ekudleni kwakho okubhekwa njengento ephansi kwinani le-glycemic
- Ukudla ama-carbohydrate amaningi ahlukene (afana nezinkwa zokusanhlamvu okuphelele) nama-carbohydrate angenalutho
- Kubandakanya ama-calories amaningi avela kumaprotheni (njengenyama, amaqanda, izinhlanzi, nemikhiqizo yobisi) ngenkathi yehlisa amakholori wansuku zonke asuka kuma-carbohydrate (njengezinkwa noma i-pasta)
- Ukudla kwasekuseni okukhulu nakudla ukudla okuncane, ngenkathi kungakhulumi ukudla okunekhalori kwansuku zonke
- Ukudla okubambisene okuphezulu kwi-glycemic index ngamaprotheni noma amanoni, okwehlisela umthelela jikelele we-glycemic (isibonelo, kunokuba udle izingcezu ezimbili zesinkwa, udle ushizi noma inyama ngesinkwa)
- Ukulahlekelwa isisindo nokwengeza ekuvivinya umzimba njalo, okuyindlela kuphela yokudla okuqinisekisiwe etholakala ekuthuthukiseni izinga lokuzala
Nakuba ezinye izifundo ezincane zithole ukuthi ukudla kungathuthukisa izimpawu kubesifazane abane-PCOS, ucwaningo olwengeziwe luzodingeka lwenziwe ukuthi lezi zinguquko zingabuye zithuthukise izinga lokukhulelwa.
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Ukudla okunomsoco okunomsoco wokuzalaKungenzeka yini ukuthi indlela yethu yokudla "eNtshonalanga" ingabangela ukulimala okuncane?
Ucwaningo olulodwa lwabheka iqembu lezinsizwa, ezineminyaka engu-18 kuya ku-22, ezivela eNyuvesi yaseRochester. Ukusebenzisa imibuzo, abacwaningi babheka imikhuba yonke yokudla yala madoda futhi bahlukanisa ngamaqembu amabili: labo abadla lokho ababekubiza ngokuthi "i-Western Diet" nalabo abalandela "i-Prudent Diet."
I-Western Diet ichazwa njengokufaka:
- Ukuphakama okuphezulu kokudla okubomvu nokucutshungulwa
- Ziningi kakhulu okusanhlamvu okuhlanziwe (njengesinkwa esimhlophe)
- I-pizza nokudla okulula
- Iziphuzo zamandla aphezulu
- Amaswidi.
Amadoda alandela i-Prudent Diet ayejwayele ukuba nephesenti ephakeme ye- spicy motile- okusho ukuthi isidoda sagijima senza intuthuko futhi sagijima ngendlela efanele - kunamadoda alandela isidlo saseNtshonalanga.
Iphethini ye-Prudent Diet ifaka phakathi:
- Ukudla okuphakeme kwezinhlanzi nezinkukhu
- Izithelo nemifino eminingi
- Izitshalo eziningi, njengebhontshisi nama-lens
- Izinhlamvu eziningi ezingaphezulu
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I-Endometriosis nokudlaNgenkathi umthelela wokudla ku- endometriosis uye wahlolisiswa isikhathi esithile, ucwaningo oluningi lugxile engozini (njengokuthi imiphi imikhuba yokudla ehlotshaniswa nabesifazane abahlakulela i-endometriosis) nokunciphisa izimpawu (njengokuthi imiphi imikhuba yokudla eyanciphisa ukuhamba esikhathini esibuhlungu . )
Kunezinhlolovo ezimbalwa kunoma yikuphi okubheka umphumela wokudla ngesikhathi sokukhulelwa kwabafazi abane-endometriosis.
Futhi, kulezi zifundo, kunzima ukwazi ukuthi yini eya kuqala.
Isibonelo, ingabe ukuphuza ikhofi kuholele ekupheleni kwe-endometriosis? Noma ingabe ukukhathala okubangelwa i-endometriosis kubangele abesifazane ukuba baphuze ikhofi engaphezulu? Akekho ongasho.
Enye into okufanele ukwazi ukuthi izifundo eziningi ekudleni nase-endometriosis ziyaphikisana.
Isibonelo, ngenkathi isifundo esisodwa singathola ukuthi ukudla imifino eminingi eluhlaza kusiza, omunye angathola ukuthi akukho mthelela wesibalo. Ucwaningo olulodwa lungathola ikhofi ukuphuza landisa ingozi, kanti enye ingatholi nhlobo.
Ngalokho kusho, ingxoxo yokuzala nokudla ngeke isiphelele ngaphandle kokuthinta ucwaningo nge-endometriosis.
Ukugcina zonke lezi zigcawu, nansi okunye okucwaningweni okutholile:
- Ukudla inyama eziningana ezibomvu noma i-ham ngeviki kuhlotshaniswa nengozi eyengeziwe ye-endometriosis
- Ukudla ama-acids ama-trans amaningi amaningi (njengamanye ama-margarine kanye nemikhiqizo yokukhiqiza eyenziwe) kuhlotshaniswa nobungozi obandayo
- Ukuphuza izindebe ezimbili noma ngaphezulu zekhofi ngosuku kwakuhambisana nobungozi obuningi (nakuba ezinye izifundo zazingekho ukulungiswa)
- Ukudla imifino emifino eluhlaza kwakuhlotshaniswa nokunciphisa ingozi ye-endometriosis (nakuba ezinye izifundo zingatholanga umehluko)
- Ukudla izithelo eziningi kwakuhlobene nokunciphisa ingozi (nakuba ezinye izifundo azitholanga umehluko)
- Ukuthola ama-acids amaningi ama-omega-3 kubonakala kunciphisa ingozi, futhi ukudla kwamafutha okudoba kwakubonakala kunciphisa ukuhamba esikhathini esibuhlungu kwabanye abesifazane
- Ukuthola izimboni ezintathu noma ngaphezulu zobisi nsuku zonke kubonakala kunciphisa ingozi ye-endometriosis
Inothi lokudla ubisi: Kukhona ubufakazi bokuthi ukungenisa ubisi ekudleni kungathuthukisa izimpawu ze-endometriosis, okubangela ukuthi lolu cwaningo oluthile lungabangela ukuphikisana. Kungenzeka ukuthi labesifazane abanemibono ebuhlungu yokuya esikhathini lapho bephuza ubisi empeleni babengenalo i-lactose engavumiyo.
Ngamanye amazwi, kwakungekhona ukuthi i-endometriosis yayithuthukisiwe, kodwa ukuthi ukubekezelelana kwe-lactose kwaxazululwa, futhi lokhu kwehlisa ubuhlungu be-pelvic futhi bukhululekile.
Kungani i-milk ingathuthukisa i-endometriosis? Le ncoma ukuthi ihlobene namazinga e-calcium ne-vitamin-D.
Uma uzwela ubisi, xoxa nodokotela wakho ngokuthatha i-calcium ne-vitamin-D izithako ukuze ungene esikhundleni sokuntuleka kobisi ekudleni kwakho.
Okuningi mayelana nempilo nokuzala:
- 15 Ukuzala Ukudla Ukuthuthukisa Ukuzala Kwakho + Ungadliwa!
- 5 Izinkolelo Ezikuvimbela Ukwenza Izinto Ezijabulisayo, Izinketho Ezibucayi
- 12 Izinqumo Okumele Uyenze Uma Uzama Ukukhulelwa
- I-Mind-Body Therapies for Fertility
- Imikhuba emibi okufanele uyenqabe uma u-TTC
- Amathiphu ayishumi okuthuthukisa ukuzala komuntu
Imithombo:
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