Ukudla kokudla okukhulisa izifo zakho zokukhulelwa kanye nezokupheka

1 -

Ukudla Ukudla Ukuthuthukisa Izimo Zakho Zokukhulelwa

Ukuzala kanye nokudla yizihloko ezishisayo, futhi ukukhiqiza ukudla okuvuthiwe kuyingxenye yalokho okwenzayo. Ungadla ukudla okuthile kukhulisa ukuzala kwakho?

Kuhle, uhlobo ... kodwa hhayi ngempela.

Nansi into: ukudla kwakho konke kubalulekile. Abacwaningi bathole ukuthi imikhuba yokudla engalungile ingalimaza ukuzala. Kukhona ubufakazi obunamandla nakakhulu bokuthi isisindo sakho sithinta ukuzala kwakho. (Bobabili abangaphansi noma ngokweqile kungabangela ukungasebenzi .)

Ingabe ukudla okunye "kuyokwelapha" ukungafaki? Cha. Ngeke kwenzeke. Kodwa lokho akufanele kukuvimbele ekucabangeni lokho okubizwa okuthiwa yi-superfoods yokuzala.

Nasi isizathu:

Izakhi ezithile zidlala indima ebalulekile ohlelweni lokuzala - futhi lokho esikudlayo kuyindlela ebalulekile yokuthola lezo zondlo.

Ukudla ukudla okunomsoco okunomsoco kuvame ukuphephile kunamaphilisi amaningi. Ngaphandle kwalokhu ku-folic acid - odokotela abaningi bancoma ukuthatha isithasiselo se-folic acid uma uzama ukukhulelwa.

Njengoba izinhlobo zokudla ezinengi zokuzala ziqukethe izakhi ezibalulekile empilweni yokuzala, leso sizathu esihle sokwengeza ekudleni kwakho.

Olunye ucwaningo luye lwahlobanisa ukudla okunye ekunakekeni kwezempilo. Ngiyazi ukuthi ngisho nje ukuthi ukudla kokuzala ngeke kuphulukise ukungabi nokuzala kwakho - futhi ngeke.

Kodwa-ke, sekube khona izifundo ezibheke ukuthi abantu badla (futhi angadli) nokuthi zihlobene kanjani nokuzala.

Ezinye ze-superfoods zokuzala kulolu hlu ziwela kuleso sigaba.

Ukudla okunomsoco jikelele kuholela empilweni enhle. Impilo yonke enhle ingakwazi (ngezinye izikhathi) ivikele ukuzala kwakho.

Manje, uma udla ama-burgers namaFries ama-fries usuku lonke, bese uphonsa kwelinye ijusi lamagilebhisi ukuze "ulandele" i-burger ne-fries ... engeke isize. (Uxolo.)

Ngakolunye uhlangothi, uma uzama ukudla okuningi okunokondla okunomsoco ngangokunokwenzeka (futhi lokho kuzoba ama-superfoods), ungase uvikele noma uthuthukise kakhulu ukuzala kwakho (kwezinye izimo). Ikakhulukazi uma ukudla okunempilo kungena esikhundleni sezinto ezingenampilo zokudla kwakho, futhi ikakhulukazi uma ukushintsha ukudla okungenampilo kukusiza ukuba ugcine noma ufike esisindweni esinempilo.

Ngakho-ke ulindeleni? Ake sihlole ukudla okuyi-15 kokuzala.

2 -

Imbewu ye-Sunflower ne-Butter Seed Seed Butter for Fertility

Iyini Ukudla Okunomsoco?

Izinhlamvu ze-sunflower ezigajwe ngaphandle kosawoti. Akukhona ezinhlamvu ze-sunflower? Cabanga ngenye ibhotela ye-sunflower!

Isizathu Sokuba Kungakhula Ukukhulelwa

Imbewu ye-sunflower iyimithombo enhle kakhulu ye-vitamin E. Ukwengezwa ngevithamini E kuye kwaboniswa ukukhulisa ukuzala komuntu. Ngokucacile, kuboniswe ukukhulisa umuthi wesilisa , ukuthuthukisa izibalo zesilisa , nokuthuthukisa ukuhlukaniswa kweDNA.

Ama-sunflowers nawo angumthombo omuhle wezinye izakhi eziningi ezinobungane ezinokuzala. I-ounce eyodwa izokunika:

• I-49% yenani eliphakanyisiwe lansuku zonke levithamini E
• 16% yezidingo zakho zansuku zonke
• I-31% yenani lakho eliphakanyisiwe lansuku zonke le-selenium
• I-10% yezincomo zakho zansuku zonke zinconywa zinc

Imbewu ye-sunflower nayo iyimithombo emihle yamafutha e-omega 3 no-6.

Ukuthola okuningi ekudleni kwakho

Nazi ezinye zezindlela zokudla imbewu eningi yelanga:

• Nciphisa imbewu ye-sunflower esaladini lakho esikhundleni se-croutons.
• Zama ukusebenzisa ibhotela le-sunflower esikhundleni sebhokisi le-peanut. I-Sunbutter iyinhlangano ethandwayo.
• Beka i-TBS ye-bhotela ye-sunflower ku-smoothie njengomthombo wamaprotheni.
• Ukuthola Amantongomane Angaphezu Kokudla Kwakho

3 -

I-Fresh Grapefruit ne-Orange Juice yokuzala

Iyini Ukudla Okunomsoco?

Ijusi elivuthiwe elisha kanye nejusi le-orange.

Isizathu Sokuba Kungakhula Ukukhulelwa

Ijusi lamagilebhisi kanye nejusi le-orange liphezulu kakhulu ku-polyamine putrescine, engayithuthukisa impilo yezinsikazi. I-Putrescine ingase iphinde ithuthukise impilo yeqanda. Kwesinye isifundo, amagundane asebekhulile anikezwa ngamanzi ahlomile ku-putrescine ngesikhathi nje ngaphambi nangaphezulu kuze kufike ku-ovulation . Isilinganiso samaphutha we-chromosomal emaqanda avuliwe anciphise ngama-50% ...! Kungenzeka ukuthi i-putrescine isisiza kokubili amaqanda namasamu omzimba agcina ubuqotho babo be-chromosomal.

Ukukhuthazwa kwamavithamini C kulawa maji kungasiza. Amazinga aphansi e-vitamin C angathinta kabi ibhalansi ye-hormone yabesifazane.

Ukuthola okuningi ekudleni kwakho

Ukuqapha: Ijusi le-Grapefruit liyaziwa ukwandisa imiphumela yemithi ethile, kwezinye izimo emazingeni angozini. Uma uthatha noma yiluphi uhlobo lweminye imithi, khuluma nodokotela wakho ukuthi ngabe i-jupe ye-grapefruit iphephile yini kuwe.

Ukuthola okuningi ekudleni kwakho:

• Yenza i-smoothies ngejamu noma i-juice yamagilebhisi njengesisekelo
• Engeza ama-grapefruit noma ama-orange tincetu kumasaladi
• Cindezela ijusi lakho le-orange

4 -

Yidla Amachiza Akhulile Ukuzala

Iyini Ukudla Okunomsoco?

Izikhukhula ezivuthiwe, njenge-cheddar evuthiwe, i-parmesan, ne-manchego.

Isizathu Sokuba Kungakhula Ukukhulelwa

Ushizi ovuthiwe uphakeme ema polyamini. I-polyamines ngamaprotheni atholakala kumikhiqizo yezitshalo nezilwane. Zibuye zenzeke ngokwemvelo kubantu.

Ucwaningo luye lwabona ukuthi i-polyamines ingadlala indima ebalulekile ohlelweni lokuzala. Ushizi ovuthiwe uphakeme kakhulu ku-polyamine putrescin, engase idlale indima emzimbeni wezempilo. U-Putrescine uphinde wasolwa ngokuthuthukisa impilo yeqanda, ikakhulukazi kwabesifazane 35 nangaphezulu . (Yebo, uma uqaphele, yizona izinzuzo ezifanayo ze-putrescine ezingaba nomusi we-grapefruit.)

Ukuthola okuningi ekudleni kwakho

Qaphela ngokulawulwa kwesigaba lapho ungeza ushizi ekudleni kwakho! Amaphakethe amancane amaphaketori amaningi namanoni agcwele. Ngakho ujabulele ... nje ngaphakathi kwesizathu.

Ukupheka okungenzeka ukuthi ucabangele:

• Indlela Yokwenza Isaladi Ephilile (kufaka phakathi ithiphu ekusebenziseni ushizi we-cheddar ngokuhlakanipha)

5 -

I-Yogurt egcwele amaqanda ne-Ice Cream for Fertility

Iyini Ukudla Okunomsoco?

Imikhiqizo yobisi ephelele, njengobisi obugcwele, i-yogurt egcwele, i-ayisikhilimu, ushizi ukhilimu kanye nezinye ushizi.

Isizathu Sokuba Kungakhula Ukukhulelwa

Ucwaningo lweHarvard lwathola ukuthi abesifazane abadla imikhiqizo yobisi egcwele yonke imithi babengenakuthola ukubhekana nezinkinga zokuvotela kunabesifazane abadla ngokuyinhloko imikhiqizo yobisi ephansi. Kulolu cwaningo, imikhiqizo yobisi ephansi yamafutha yayihlanganisa ubisi obukhulu noma ubisi oluncane, i-sherbet, i-yogurt, ne-cottage shizi. Imikhiqizo ephelele yamafutha yayihlanganisa ubisi lonke, i-ayisikhilimu, ushizi ukhilimu kanye nezinye ushizi.

Ukuthola okuningi ekudleni kwakho

Indlela elula yokuthola uketshezi olugcwele we-fat ekudleni kwakho ukuguqula ubisi lonke esikhundleni sobisi oluphansi. (Kulula kuphela uma usuvele unobisi etizeni lakho ekuseni noma okusanhlamvu.)

Noma, uma uhlobo lwe-yogurt, shiya ku-yogurt egcwele esikhundleni samafutha aphansi.

Ukukhonza nge-ice cream egcwele ngezikhathi ezithile kungenza uphathe kahle. Vele uqiniseke ukuthi ucabangela amakholori engeziwe ekudleni kwakho. Uma uhamba nge-ayisikhilimu, zibeke kumuntu owodwa kuya kokubili ngeviki .

Khumbula ukuthi ukukhuluphala ngokweqile kungathinta kakhulu ukuzala, ngakho-ke awufuni ukudlula lapha.

6 -

Yidla Inkukhu Eningi Yenkomo Yokukhuthaza Ukukhulelwa

Iyini Ukudla Okunomsoco?

Isibindi, ikakhulukazi kusuka kwenkomo. (Ezinye izinyama zomzimba zingase zibe nezinzuzo ezifanayo zezempilo.)

Isizathu Sokuba Kungakhula Ukukhulelwa

Isibindi sezinyosi siningi ezakhiweni eziningi ezibalulekile empilweni yokuzala.

Enye yezinkomo zesibindi (68 amagremu) iqukethe:

• 431% we-value yamalanga onke kavithamini A
• I-800% yenani eliphakanyisiwe le-vitamin B12
• I-137% yenani lakho lansuku zonke le riboflavin, elinye i-vitamin B ebalulekile
• 43% we-value yakho yansuku zonke ye-folate (ifomu le- folic acid )
• I-35% ye-selenium yakho yansuku zonke
• I-290 mg ye-choline (i-Choline inganciphisa ingozi yokukhubazeka kokuzalwa.)
• I-24% yenani lakho lansuku zonke le-zinc, i-mineral ebalulekile empilweni yempilo
• Ngokwemvelo kuphezulu ku-coenzyme Q10, engase ikhulise ikhwalithi yeqanda kanye ne-sperm motility

7 -

Utamatisi Ophekwe Ukuzala

Iyini Ukudla Okunomsoco?

Utamatisi ophekwe, njengokungathi unakho ku-tomato sauce noma isobho se-tomato.

Isizathu Sokuba Kungakhula Ukukhulelwa

Utamatisi ophekweyo uphakeme kakhulu ku-lycopene, ene-antioxidant enamandla.

I-Lycopene iye yafundiswa kabanzi ngendima yayo engaba khona ekuthuthukiseni ukuzala komuntu . I-supplementation yase-Lycopene iye yacwaningwa ngisho njengendlela yokwelashwa okungenakudalwa kokuntula kwesilisa. Ucwaningo oluthile oluthole ukuthi ukugcwaliswa kwama-4 kuya ku-8 mg we-lycopene ngosuku ngezinyanga ezingu-8 kuya kwezingu-12 kwaholela empilweni yezolimo ezithuthukisiwe nokwanda kwamazinga okukhulelwa.

Ukuthola okuningi ekudleni kwakho

Nakuba kokubili utamatisi oluhlaza futhi oluphekwe kuqukethe i-lycopene, indebe eyodwa yamatamatisi okuphekiwe iqukethe cishe i-lycopene kabili kakhulu njengendebe eyodwa yamatamatisi aluhlaza.

Ngakho uma ungakwazi, khetha amakhekhe okuphekwe utamatisi. Kodwa utamatisi nganoma yisiphi isimo namanje kuhle kuwe!

Nazi ezinye zokupheka ukuzama:

• I-Zucchini Casserole ne-Sauce Utamatisi
• Umswakama Wemifino Ye-rainbow

8 -

Ama-Lentils namaBhontshisi okuzala

Iyini Ukudla Okunomsoco?

Ama-lentile nobhontshisi. (Zonke izinhlobo zobhontshisi kodwa ikakhulukazi ubhontshisi abamnyama.)

Isizathu Sokuba Kungakhula Ukukhulelwa

Amabhontshisi nama-lentile ayimthombo omuhle wamaprotheni, futhi ucwaningo lithole ukuthi abesifazane abathola amaprotheni amaningi avela emithonjeni esetshenziselwa izitshalo esikhundleni semithombo yezilwane bancane amathuba okubhekana nezinkinga zokuvota .

Ama-lentils aqukethe amazinga aphakeme we-polyamine spermidine, engasiza u-sperm ukuba uhlanganise iqanda.

Ngokuthakazelisayo, ucwaningo luye lwathola ukuthi amazinga e-spermidine aphansi kakhulu ejaculate yamademoni amadoda abhekene nezibalo ezincane ze-sperm uma kuqhathaniswa namadoda anesisindo esinempilo.

Ama-lentile nobhontshisi nawo angumthombo omuhle we-folate. I-Folate (noma i-folic acid) iyisisindo esibaluleke kakhulu sokukhulelwe nemibungu enempilo.

Ubhontshisi kanye nama-lens nawo ungumthombo omuhle we-fiber. Ukuthola i-fibre eyanele ekudleni kwakho kuyisihluthulelo sokulinganisela kwe-hormonal enempilo.

Ukuthola okuningi ekudleni kwakho

Cabanga ukufaka ukudla okukodwa noma kokubili kokudla nge-lentil noma ukudla kwe-bean okusekelwe. Ungazama futhi ukuphonsa ubhontshisi ku-saladi yakho kunokuba ushizi noma inyama.

Nazi ezinye zokupheka ukuzama:

• I-Bean Dip elula (ngaphansi kwamabhontshisi omnyama we-soy namabhontshisi amnyama avamile)
• I-Turkey Black Bean Chili
• Ubhontshisi obumnyama buqothulwa

9 -

I-Asparagus Yokuzala

Iyini Ukudla Okunomsoco?

I-asparagus ephekwe.

Isizathu Sokuba Kungakhula Ukukhulelwa

I-Asparagus yisinkwa esiphezulu esinezakhi. Ikhalori ephansi, izokugcwalisa, futhi ikunika amandla okukhulelwa izakhi ezibalulekile.

Enye indebe ye-asparagus abilisiwe izokuthola:

• Ngaphezulu kuka-60% wezinsuku zakho zansuku zonke ze-folate
• Inani lakho eligcwele lansuku zonke levithamini K
• I-8% ye-zinc yakho yansuku zonke kanye ne-16% yesilinganiso sakho samanje se-selenium esinconywa nsuku zonke, kokubili kubalulekile ukuzala komuntu
• Izithako ezingaphezulu kuka-20% ezibalulekile njengevithamini A, i-vitamin C, ne-vithamamin thiamin B.

Ukuthola okuningi ekudleni kwakho

Gwema i-asparagus ekheniwe egcwele usawoti. Finyelela ku-fresh noma efriziwe. Uma ufuna ukuya ekheniwe, bheka izinketho eziphansi ze-sodium.

Ukupheka ukuze uzame:

• I-Asparagus eyomile

10 -

Ama-oysters for Fertility

Iyini Ukudla Okunomsoco?

Ama-oyster.

Isizathu Sokuba Kungakhula Ukukhulelwa

Ama-oyster avela cishe kuwo wonke uhlu lokudla lokuzala. Zigcwele ukwandisa izakhi zomzimba!

Isayizi ekhonzayo yama-oyster ayisithupha ayiqukethe ama-calories angu-139 kuphela, kodwa wonke lawa mavithamini namaminerali abalulekile okuzala:

• 43% yensimbi yakho yansuku zonke
• I-408% yezincomo zakho zansuku zonke zinconywa nge-vitamin B-12
• I-187% yenani eliphakanyisiwe lansuku zonke le-selenium
• I-188% ye-zinc yakho yansuku zonke

Ukuthola okuningi ekudleni kwakho

Abantu abaningi bazizwa besatshiswa yi-oyster ukulungiselela, kodwa akudingeki ube. Ungalungisa futhi usebenze lesi sidlo ekhaya.

Inketho enhle kunazo zonke iluhlaza, kodwa akuwona wonke umuntu ongasondeza umqondo wama-oysters aluhlaza

11 -

Igromegranate for Fertility

Iyini Ukudla Okunomsoco?

Imbewu yamagomegranate nejusi, ikakhulukazi ijusi.

Isizathu Sokuba Kungakhula Ukukhulelwa

Sekuyisikhathi eside amahalananda ehlotshaniswa nokuzala nokuzalwa ngenxa yembewu yawo eminingi. Lesi akusona isizathu sesayensi sokuzibandakanya kumahalananda ... kodwa namanje kuyisithakazelo!

Ngokuqondene nesayensi, i-pomegranate iphezulu kuma-antioxidants, okungase kukhulise ukuzala komuntu. Iningi ucwaningo lwamapomegranati nokuzala luye lwaba ngamagundane. Ucwaningo luye lwathola ukuthi i-pomegranate juice kanye nokukhishwa kwegromegranate kungase kuthuthukise ukuhlushwa kwesilisa kanye nomoya emva kwamasonto ambalwa.

Ucwaningo olulodwa lubheke umphumela kubantu. Amadoda angamashumi ayisikhombisa amadala angenayo imithi enempilo okwanele ukuba banikeze ku-sperm bank - kodwa ayengabhekene nesibalo esincane se-sperm - wathatha amathebulethi aqukethe isithelo segromegranate kanye ne-powder yaseGalanga Root.

Ngemuva kwezinyanga ezintathu zokwelapha, isisu se-motility sithuthukiswe ngu-60%.

Ukuthola okuningi ekudleni kwakho

• 20 Izindlela Ezinempilo Zokukhonza Igromegranate

12 -

Ama-Walnuts for Fertility

Iyini Ukudla Okunomsoco?

Ama-Walnuts!

Isizathu Sokuba Kungakhula Ukukhulelwa

Amafutha anempilo yingxenye ebalulekile yempilo yonke kodwa futhi nempilo enhle yokuzala.

I-Walnuts icebile kuma-omega-3s naku-omega-6s. Lokhu kuyingxenye yalokho okwaholela abacwaningi ukuba bacabangele ukuthi bangakhuthaza yini ukuzala. Esifundweni esincane kodwa esithakazelisayo, amadoda angu-117 azinikezwe ngenye indlela amaqembu amabili. Esiqenjini sokulawula, amadoda atshelwa ukuthi aqhubeke nokudla kwawo okujwayelekile kodwa agweme wonke amantongomane emithi. Eqenjini lokuhlola, la madoda atshelwa ukuthi aqhubeke nokudla kwawo okujwayelekile kodwa futhi adle iphakheji elidluliweyo lama-walnuts usuku ngalunye.

Iphakheji ngayinye iqukethe amagremu angama-75 alowo wonke ama-walnuts ase-shelled. Lona cishe inkomishi indebe.

Amadoda adla inyamazi ayenze ngcono empilweni yempilo. Ngokuyinhloko, ubukhulu besilisa, i-motility, ne-morphology ngcono.

Ukuthola okuningi ekudleni kwakho

Cabanga ukufaka esikhundleni se-snack ntambama yakho ngokukhonza ama-walnuts!

Noma, yipha lezi zindlela zokupheka:

• I-Tuna Salad ye-Walnut
• 7 I-Elegant and Healthy Walnut Dishes

13 -

Amaqanda okuzala

Iyini Ukudla Okunomsoco?

Amaqanda, ikakhulukazi isikhupha.

Isizathu Sokuba Kungakhula Ukukhulelwa

Amaqanda ungumthombo omuhle wamavithamini e-B, okubalulekile ekuzaleni.

Amafutha om-omega-3 ayabalulekile ekukhuliseni, futhi ungathola amandla avela kumaqanda omega ahlotshisiwe. Bakha imali encane kodwa bayakufaneleka uma ungadli inhlanzi eningi.

Esinye isizathu esihle sokudla amaqanda: umthombo ongenalutho wesiprotheni esibuhlungu, okuye kwatholakala ukuthi kuhle ukuzala emadodeni nakwabesifazane.

Amaqanda abuye aqukethe i-choline. I-Choline inganciphisa ingozi yezifo ezithile zokuzalwa. (Kodwa akuwona wonke ucwaningo alutholanga lokhu.)

Ukuthola okuningi ekudleni kwakho

Ochwepheshe abaningi bokudliwayo batusa ukuphonsa ophuzi nokudla nje abamhlophe beqanda. Ungenzi lokho!

Uma uzama ukukhulisa ukuzala, ufuna izakhi eziqukethwe ophuzi.

Uma uzama ukulahlekelwa isisindo, vele uthinte emuva kwamakholori kwenye indawo.

Ukupheka okufanele ucabangele ukuzama:

• Amaqanda aphansi aphethwe yiCarb
• Amaqanda alula e-Florentine
• Indlela Yokufinyelela Amaqanda

14 -

I-Ananas ye-Fertility

Iyini Ukudla Okunomsoco?

Uphayinaphu.

Isizathu Sokuba Kungakhula Ukukhulelwa

Kukhona inkolelo evamile ukuthi ukudla isidlo se-ananasini ngezinsuku ezingu-5 kulandela ukudluliswa kwe- ovulation noma ukudluliswa kwe-embryo (ngesikhathi se- IVF ) kuzosiza ngokufakelwa. Kodwa akusikho isayensi ukubuyisela lo mkhuba lokho.

Ngalokho kusho, kunezinye izizathu ezinhle zokujabulela i-ananas uma uzama ukukhulelwa.

Ngenye, ungumthombo omuhle we-vitamin C. Ikhobe eyodwa izokunika u-46% wenani lakho eliphakanyisiwe nsuku zonke. Amazinga aphansi e-vitamin C ahlanganiswe ne- PCOS . I-Vitamin C ingasiza futhi ukukhulisa ukuzala komuntu. Ucwaningo olulodwa lwathola ukuthi ukwesekwa nge-vitamin C kwasiza ekukhuliseni izinga lomdlwane kwababhemayo abanzi . (Noma ngabe ukubhema, uhlelo olungcono kakhulu lokukhulisa ukuzala kwakho ukuyeka ukubhema. Ngezinye izikhathi ukulunga okusobala kufanele kuthiwa ...)

Ama-apinapula aqukethe i-bromelain, i-enzyme yemvelo engase ibe nomthelela wokuvimbela. Kodwa okwamanje akekho ucwaningo lokusikisela lokhu kungathuthukisa ukuzala.

Ukuthola okuningi ekudleni kwakho

I-Ananas isithelo sekhalori esincane esinganelisa izinyosi zakho ezinomsoco ngendlela enempilo kunokuthi amaswidi angakwazi. Ngakho kungani ungajabuli?

15 -

Salmon for Fertility

Iyini Ukudla Okunomsoco?

I-salmon ebanjwe ngasendle-yebo, ebanjwe zasendle, hhayi ehlwanyelwe. Kufanelekile ukusebenzisa imali eyengeziwe ngezinhlobonhlobo ezinempilo kakhulu!

Isizathu Sokuba Kungakhula Ukukhulelwa

I-Salmon cishe cishe yonke uhlu lokudla okuphezulu - ukuzala okugxilwe noma cha. Sonke sidinga inhlanzi eningi ekudleni kwethu. I-salmon ebanjwe ngasendle inhle kakhulu ekukhethweni okuphelele.

Kudingeka uqaphele ukungcoliswa kwe-mercury ezinhlanzi uma uzama ukukhulelwa futhi uma ukhulelwe. Kodwa i-salmon ebanjwe ngasendle isesiphetho esiphansi uma kuziwa ezinobuthi.

I-Salmon icebile ama-acids ama-fatty abalulekile nama-omega-3s, okuye kwaboniswa ukuthi inenzuzo yokuzala emadodeni nakwabesifazane. Kumele futhi ube nomsoco ngesikhathi sokukhulelwa ekukhuleni okuphephile kwe-fetal. Ngakho-ke ungase uyifake kwimenyu yakho manje, uzobe uyidla okwesikhashana!

Eminye izakhi zomzimba ezitholayo ezitholakala ku-saumon ziyi-vitamin D ne-selenium. I-Selenium ibonisiwe ukuthi ibalulekile ukuze umama uphile, futhi amazinga aphansi okuthiwa amavithamini D abonakala ehlotshaniswa nokuzala okubi emadodeni nakwabesifazane.

Eqinisweni, i-saumoni ingenye yemithombo engcono kunazo zonke yokudla i-vitamin D. Amane ama-ounces amathathu athile e-smoked salmon azokunika u-97% we-value-recommended recommended daily for vitamin D.

Ukuthola okuningi ekudleni kwakho

Kunezindlela eziningi kakhulu zomsindo nezempilo zokulungisa i-salmon. Hlela ukwenza izinhlanzi zibe yingxenye yezinhlelo zakho zokudla zamasonto onke.

• I-Salmon Egcotshwe Ngophuliwe
• I-oven Baked Salmon ne-Herbs
• Salmon isaladi

16 -

I-Cinnamon for Fertility

Iyini Ukudla Okunomsoco?

I-cinnamon, i-spice.

Isizathu Sokuba Kungakhula Ukukhulelwa

Ukuphikiswa kwe-insulin kuhlotshaniswa ne- polycystic ovarian syndrome (i-PCOS) , imbangela evamile yokungazalwa kwabesifazane. I-Cinnamon supplementation iye yaboniswa ezinombini ezifundwe ukuthuthukisa impilo yabantu abanesifo sikashukela.

Ngesilingo esisodwa esilawulwayo somtholampilo, i-sinamoni itholakala ukunciphisa amazinga e-glucose, i-triglycerides, i-LDL cholesterol (leyo "uhlobo olubi"), kanye ne-cholesterol esiphelele kwiziguli ezine-diabetes. Lokhu kwaholela kubacwaningi bezibuza ukuthi i-sinamoni ingaba yinto enhle yokuzala.

Esifundweni esincane kodwa esithakazelisayo, abesifazane abangu-45 abane-PCOS babetshelwe ukuthi bathathe isithasiselo se-sinamoni noma i-placebo ezinyangeni eziyisithupha. Abesifazane abathola i-sinamoni babonisa ukuvuthwa kwe-ovulation nokuya esikhathini esijwayelekile , kanti labo abathola i-placebo babonanga ngcono.

Ukuthola okuningi ekudleni kwakho

Fafaza isinamoni ekuseni oatmeal yakho, phezulu yogurt yakho, noma itiye lakho noma ikhofi.

Nazi ezinye zokupheka ukuzama:

• Indlela Yokwenza I-Cinnamon Tea

17 -

Izindlela Ezengeziwe Zokukhuthaza Ukukhulelwa

Njengalesi sihloko? Nazi izindlela eziningi zokuthuthukisa impilo yakho nokwandisa ukuzala!

• 5 Izidlo ezingase zikhulise ukuzala kwakho
• I-Gluten Engama-6 Ingathinta Ububele Bakho
• Izinto Okufanele Uzazi Uma Uzama Ukuzizwa Ngemva 35
• Imikhuba emibi okufanele uyenqabe uma u-TTC
• 5 Izinkolelo Ezikuvimbela Ukwenza Izinto Ezijabulisayo, Izinketho Ezibucayi

_Imithombo

_{Afeiche M1, Williams PL, Mendiola J, Gaskins AJ, Jørgensen N, Swan SH, Chavarro JE. "Ukudla kwesidlo ngokuphathelene nesilwane sembewu kanye namazinga e-hormone yokuzala phakathi kwezinsizwa ezisebenzayo." Uhlambalaza. 2013 Aug; 28 (8): 2265-75. i-doi: 10.1093 / i-humrep / i-det133. I-Epub 2013 Meyi 12. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3712661/}

_{Atiya Ali M1, Poortvliet E, Strömberg R, Yngve A. "I-polyamines ekudleni: ukuthuthukiswa kwesitoreji sokudla." Ukudla okunomsoco wokudla. 2011 Jan 14; 55. doi: 10.3402 / fnr.v55i0.5572. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3022763/}

_{I-Arcaniolo D1, i-Favilla V, i-Tiscione D, i-Pisano F, i-Bozzini G, i-Creta M, i-Gentile G, i-Menchini Fabris F, i-Pavan N, i-Veneziano IA, i-Cai T. "Ingabe kukhona indawo yokudla okunomsoco ekwelapheni ukwelashwa kwabantu abangenayo idiopathic? "U-Arch Ital Urol Androl. 2014 Sep 30; 86 (3): 164-70. doi: 10.4081 / aiua.2014.3.164. http://www.ncbi.nlm.nih.gov/pubmed/25308577}

_{Bauer MA1, Carmona-Gutiérrez D, Ruckenstuhl C, Reisenbichler A, Megalou EV, Eisenberg T, Magnes C, Jungwirth H, Sinner FM, Pieber TR, Fröhlich KU, Kroemer G, Tavernarakis N, Madeo F. "I-Spermidine ikhuthaza ukulingana nokukhulelwa ukusebenza kahle emifanekisweni yemvelo. "I-Cell Cycle. 2013 Jan 15; 12 (2): 346-52. i-doi: 10.4161 / cc.23199. I-Epub 2012 Jan 15. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3575463/}

_{I-Chavarro JE1, i-Rich-Edwards JW, i-Rosner B, u-Willett WC. "Umuntu ozofunda ukudla kokudla okomayini nokudla okungenalutho." Uhlambalaza. 2007 Meyi; 22 (5): 1340-7. I-Epub 2007 Feb 28 https://academic.oup.com/humrep/article/22/5/1340/2914869/A- okumeleko-kufundwa-}

_{I-Durairajanayagam D, i-Agarwal A1, i-Ong C, i-Prashast P. "I-Lycopene no-infertility." I-Asia J Androl. 2014 Meyi-Jun; 16 (3): 420-5. i-doi: 10.4103 / 1008-682X.126384. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4023371/}

_{Fedder MD1, Jakobsen HB2, Giversen I2, Christensen LP3, Parner ET4, Fedder J5. "Ukukhishwa kwezithelo zamapomegranati ne-galangal rhizome kwandisa izinombolo ze-sperm motile: ukuhlolwa okungahleliwe, okulawulwa ngokungahleliwe, okuyi-double blind." PLoS One. 2014 Okthoba 2; 9 (9): e108532. i-doi: 10.1371 / iphephandaba.pone.0108532. eCollection 2014. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4190413/}

_{I-Kar A, i-Bose A, i-Das R. Imiphumela ye-m-xylohydroquinone ezithombeni zobulili nokuzala kwamantombazane. J. Reprod. Ukuzala. 1963; (5): 77-81. http://www.reproduction-online.org/content/5/1/77.full.pdf+html}

_{Kumar D, Kumar A, Prakash O. "Amanxusa angakwazi ukuhlinzeka ngamagciwane avela ezitshalweni: ukubuyekezwa okunzulu." J Ethnopharmacol. 2012 Mar 6; 140 (1): 1-32. doi: 10.1016 / j.jep.2011.12.039. Epub 2012 Jan 5. Buyekeza. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2395591/?page=3}

_{I-Kort DH1, i-Lobo RA1. "Ubufakazi bokuqala bokuthi i-sinamoni ithuthukisa ukuhamba esikhathini sokuhamba kwabesifazane abane-polycystic ovary syndrome: isilingo esilawulwa ngokungahleliwe." Am J Obstet Gynecol. 2014 Nov; 211 (5): 487.e1-6. doi: 10.1016 / j.ajog.2014.05.009. Epub 2014 Meyi 9. http://www.ajog.org/article/S0002-9378(14)00446-3/fulltext}

_{I-Kurdoglu Z1, i-Ozkol H, i-Tuluce Y, i-Koyuncu I. "Isimo se-oxidative kanye nokuhlobene kwayo ne-insulin ukumelana nabesifazane abasebancane abangenawo obomvu abane-polycystic ovary syndrome." J Endocrinol Invest. 2012 Mar; 35 (3): 317-21. i-doi: 10.3275 / 7682. I-Epub 2011 Apr 26. http://www.ncbi.nlm.nih.gov/pubmed/21521935}

_{Lefèvre PL, Palin MF, Murphy BD. "I-polyamines e-landscape yokuzala." I-Endocr Rev. 2011 Oct; 32 (5): 694-712. doi: 10.1210 / er.2011-0012. I-Epub 2011 Jul 26. http://www.ncbi.nlm.nih.gov/pubmed/21791568}

_{I-Ottawa Hospital Hospital Research Institute. (2012, Novemba 26). Ukuzala: amanzi asePutrescine angase abe ngumthombo wobusha kumaqanda abantu. IsayensiIsiSayensi . Ibuyiswe ngoJanuwari 22, 2015 kusukela ku www.sciencedaily.com/releases/2012/11/121126131124.htm}

_{I-Mills JL1, Fan R1, Brody LC1, uLu A1, Ueland PM1, Wang Y1, Kirke PN1, Shane B1, i-Molloy AM1. "Ukuzibandakanya kwamantombazane ngesikhathi sokukhulelwa nokuhlukahluka kohlobo lwezochungechunge ezihlobene ne-choline njengezicabangela zengozi ye-neural tube defects." Am J Clin Nutr. 2014 Oct; 100 (4): 1069-74. doi: 10.3945 / ajcn.113.079319. I-Epub 2014 Aug 13. http://www.ncbi.nlm.nih.gov/pubmed/25240073}

_{URobbins WA, Xun L, FitzGerald LZ, u-Esguerra S, uHenning SM, uMbazi weCalpenter CL. "I-Walnuts yenza ngcono ikhwalithi yamasilisa emadodeni asebenzisa indlela yokudla yaseNtshonalanga: icala lokulawula ukungenelela kokudla okungahleliwe." I- Biol Reprod. 2012 Oct 25; 87 (4): 101. i-doi: 10.1095 / i-biolreprod.112.101634. Phrinta ngo-2012 Okthoba http://www.biolreprod.org/content/87/4/101.long}

_{Sahbaz A1, Aynioglu O2, Isik H3, Ozmen U4, Cengil O5, Gun BD6, Gungorduk K7. "I-Bromelain: I-proteolytic yemvelo yokuvimbela ukunamathela kwangaphakathi kwesisu." Int J Surg. 2015 Jan 6; 14C: 7-11. doi: 10.1016 / j.ijsu.2014.12.024. [Epub ngaphambi kokuphrinta] http://www.ncbi.nlm.nih.gov/pubmed/25573606}

_{Türk G1, Sönmez M, Aydin M, Yüce A, Gür S, Yüksel M, Aksu EH, Aksoy H. "Imiphumela yegomegranate ijusi ukusetshenziswa ngekhwalithi yesidoda, isibalo se-spermatogenic cell, umsebenzi we-antioxidant kanye ne-testosterone ezingeni lezinja." . 2008 Apr; 27 (2): 289-96. i-doi: 10.1016 / j.clnu.2007.12.006. I-Epub 2008 Jan 28. http://www.ncbi.nlm.nih.gov/pubmed/18222572}

_{Zhao YC1, Chi YJ, Yu YS, Liu JL, Su RW, Ma XH, Shan CH, Yang ZM. "I-polyamines ibalulekile ekufakweni kwe-embryo: inkulumo kanye nokusebenza kwezakhi zofuzo ezihlobene ne-polyamine emgqeni wegundane phakathi nenkathi yokufakelwa isikhathi." I-Endocrinology. 2008 Meyi; 149 (5): 2325-32. i-doi: 10.1210 / encwaba7-1420. Epub 2008 Jan 17.}