Ukwandisa Ukuzala Kwakho Ngokuqeda Lezi Izindlela Ezimbi

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Yeka ukuhlala isikhathi eside bese uqala ukuqala kuqala ukulala

Umkhuba Omubi Wokuphuka

Ukuhlala isikhathi sekwephuzile futhi ungatholi ngokwanele ukulala.

Okwenza Kubi Ngempilo Yakho Yokuzala

Ezinye izifundo zocwaningo zithole uxhumano phakathi kwemikhuba emibi yokungalali kanye nezikhathi ezingavamile , kanti izikhathi ezingavamile zingaba uphawu lokungasebenzi .

Futhi, isifundo esincane sathola ukwanda kwezinga lokukhulelwa kwamaphesenti phakathi kwabahlengikazi abasebenza ebusuku.

Imikhuba emibi yokulala ingase iholele ezinkingeni zesisindo, kokubili amadoda nabesifazane. Ukuba ngisho naphezu kwesigaba sakho sesisindo esinempilo kungaholela ezinkingeni ze- ovulation kwabesifazane, futhi ukukhuluphala kuye kwaxhunyaniswa nesidoda esincane sempilo emadodeni .

Okufanele Ukwenze Ngayo

Abantu bahlala isikhathi sekwephuzile ngenxa yezizathu eziningi. Uma ungaqonda ukuthi kungani uvutha amafutha omabili, kuzokusiza ukuthi uphule umkhuba.

Ingabe kungenxa yesiboniso sethelevishini esithandayo? Cabanga ukurekhoda futhi uyibuke ngesikhathi sokuqala.

Ingabe kungenxa yokuthi unesifiso sokuhlala isikhathi esisodwa? Ukuvuka ekuseni ekuseni kungase kube ukukhetha okunempilo.

Uzama ukwenza imisebenzi eminingi kakhulu ezinsukwini zakho? Mhlawumbe sekuyisikhathi sokusika futhi ubeke impilo yakho kuqala.

Yiqiniso, ukuhlala isikhathi sekwephuzile hhayi ngoba kungumkhuba, kodwa ngenxa yokuthi awukwazi ukulala, kukhona okuhlukile. Ukungalali kungaba uphawu lokucindezeleka .

Imithi yokwelapha kwengqondo yokunciphisa ukucindezeleka, ukwelulekwa , nokudala isimiso sokulala sokududuza konke kungakusiza ukuba ulale kangcono.

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Sika Emuva Nge-Caffeine Engaphezu Kakhulu

Umkhuba Omubi Wokuphuka

Ukuphuza kakhulu iziphuzo ze-caffeinated, kungakhathaliseki ukuthi kunezinkomishi eziningi zekhofi, itiye, noma iziphuzo ezithambile.

Okwenza Kubi Ngempilo Yakho Yokuzala

Ngenkathi ikhobe eyodwa yekhofi noma itiye mhlawumbe ingeke ilimaze ukuzala kwakho, izinkomishi eziningana ngosuku.

Ucwaningo oluthile luye lwabona ukuthi ukudla okungaphezu kwama-300 mg we-caffeine ngosuku kunganciphisa kancane ukuzala kwakho futhi kungandise ingozi yokukhulelwa kwesisu.

Ngaphezu kuka-300 mg lilingana nezinkomishi ezimbili zokukhofika ikhofi noma ikhofi ekhishwe ngamapayipi (ikhofi yokuqhuma ibe ne-caffeine ephindwe kabili njenge-percolated) noma izindebe eziyisithupha zetiyi eqinile noma i-colainated cola.

Okufanele Ukwenze Ngayo

Uma uphuza i-caffeine ukuze wenze imikhuba engafanele yokulala, ukuqala ukulala umkhuba omubi wokulala kungakusiza ukushaya umlutha we-caffeine.

Ngisho noma uthola ukulala ngokwanele, ukuzwa ukhathele ntambama kuvamile.

Ukudla ukudla kwasemini (ama-carbs ambalwa, amaprotheni amaningi kanye nemigodi) kungasiza ekuvimbeleni ukulala ntambama. Ukushesha kwamaminithi angu-15 noma angu-20 okusheshayo kwamandla nakho kungakhuphula amandla akho.

Uma kungumkhuba nokufudumala oyifunayo, cabanga ukushintshela kumateyi we-herbal, angenayo i-caffeinated noma ikhofi e-decaffeinated.

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Ukuzivocavoca Kodwa Ungapheli (noma Ngaphansi) Yenza

Umkhuba Omubi Wokuphuka

Ukusebenza kancane kakhulu noma okuningi kakhulu.

Okwenza Kubi Ngempilo Yakho Yokuzala

Cishe wonke umuntu uyazi ukuthi ukuvivinya umzimba kungcono empilweni yakho. Kuhle kakhulu inhliziyo yakho, amaphaphu akho nesistimu yakho yomzimba. Ukuzivocavoca njalo kungakusiza nokugcina isisindo esinempilo, okusho ukuzala okungcono.

Kodwa kungenzeka ukuba nenento eningi kakhulu.

Ukusebenza okuningi kungalimaza ukuzala kwakho. Bobabili abesilisa nabesifazane bangaba nokuzala kwabo kwehla ngokwezenzo zokuzikhandla ngokweqile. Yingakho abagijimi bevame ukulwa nokuhlukunyezwa.

Kuningi kangakanani? Ngaphezulu kwehora ngelilanga, noma ngaphezulu kwamahora ayisikhombisa ngesonto lokuzivocavoca okukhulu, cishe akusizo impilo yakho yokuzala.

Okufanele Ukwenze Ngayo

Masibe ngokoqobo, noma kunjalo: iningi labantu lisebenza kancane kakhulu, hhayi kakhulu.

Okufanelekile, kufanele usebenzise okungenani kathathu ngesonto, okungenani imizuzu engu-30 njalo.

Ukuzala okunempilo kungabandakanya ukuhamba, i-yoga, ukubhukuda, noma i-aerobics engathinteki phansi. Khuluma njalo nodokotela wakho ngaphambi kokuqala isimiso sokuzivocavoca.

Ungaqala kanjani? Qala ngezinhloso ezincane.

Zitshele ukuthi uzobeka izicathulo zakho zokuhamba uhambe ngaphandle nomdlali wakho omculo ozithandayo imizuzu emihlanu nje. Mhlawumbe uzomangala futhi uqhubeke. Futhi uma ungenjalo, okungenani uqala!

Uma ungumdlali, khuluma nodokotela wakho ukuthi ungalinganisa kanjani isimiso sakho sokuzivocavoca ngaphandle kokulimaza ukuzala kwakho.

Ukuzivocavoca ngokweqile-noma ukuzivocavoca okudlulele futhi ozizwa uphoqelekile ukuba ukwenze-kungaphezu komkhuba omubi. Kuyinkinga yempilo yengqondo.

Uma uzizwa sengathi kufanele usebenzise amahora amahora nsuku zonke, futhi ukucabanga ngokuyeka isimiso esinamandla kwenza ube nomuzwa wokukhathazeka, funa usizo lochwepheshe.

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Gwema Ukudla Okudliwayo Nokudla Okungcolile

Umkhuba Omubi Wokuphuka

Ukudla okunomsoco nokudla okungenamsoco (njengalezo zitsha ezintathu ze-ayisikhilimu usuqedile ukugcina ukuhlolwa kokukhulelwa okubi .)

Okwenza Kubi Ngempilo Yakho Yokuzala

Ukudla ngokweqile nokuhamba ngezinyosi zokudla okungenamsoco kungaholela ezinkingeni ngesisindo sakho. Izinkinga ngesisindo sakho zingaholela ezinkingeni zokuzala.

Futhi, ukudla okuningi ukudla okungenamsoco ngesikhathi esisodwa kungaholela ekuseni ushukela wegazi. Njengoba kukhona inkolelo yokuthi i-insulin ne-fertility ixhunyiwe, lokhu kungenzeka ukuthi akusizo impilo yakho yokuzala.

Enye inkinga yokudla ngokweqile nokudla okungenamsoco yilabo abavame ukulandelwa imizamo yobuqili ekudleni ukulahlekelwa isisindo esitholile. Ukudla kwe-yo-yo akusizi, futhi ngokuvamile, i-yo-yo dieters ayikwazi ukulondoloza ukulahlekelwa kwesisindo.

Kubuye kube nokucwaninga ukuxhuma ukudla okudliwayo okungenamsoco kubantu abesilisa nabesifazane.

Okufanele Ukwenze Ngayo

Ukudla ngokweqile kuvame ukukhathazeka kokudla ngokomzwelo noma ukudla okududuzayo.

Inkinga ukuthi induduzo iphela okwesikhashana; kusheshe kuthathwe indawo yecala.

Esikhundleni salokho, funa izindlela ezinempilo zokubhekana nokucindezeleka, noma ngokusebenzisa izindlela zokwelapha kwengqondo, ukwelulekwa, noma izindlela zokunciphisa ukucindezeleka.

Ngokuzayo uma uzizwa njengokuthatha ibha le-candy, cabanga ngokuthatha ucingo bese ubiza umngane esikhundleni salokho.

Ukubheka kangcono ukudla kwakho konke kungasiza. Ingabe uyadla ukudla? Ukukhawulela ukudla kwakho okuningi?

Abantu abadla isidlo sasekuseni, bathola ukudla okuneempilo ezintathu futhi bavumele ukuthi ukwelashwa ngezikhathi ezithile kungencane amathuba okudla ngokweqile.

Zama ukuhlela ukudla kwakho ngesonto, wenze izinqumo ezilula ngokudla okuthakazelisayo. Uma ulula kakhulu uhlelo lwakho, cishe uzobambelela kuso.

Ungabibizi ukudla, noma kunjalo. Lokhu kucela nje ukuthi isihlubuki sangaphakathi siqale ukuthanda amaswidi. Usukhetha ukudla okunempilo, kaningi.

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Yeka Ukuhlaziya futhi Ubize Udokotela Wakho

Umkhuba Omubi Wokuphuka

Ukuziqhenya.

Okwenza Kubi Ngempilo Yakho Yokuzala

Ukuziqhenya ekuqaliseni umndeni kungaholela ekunganeni. Ukuzala kwakho kuqala ukwehla eneminyaka engu-27 (uma ungowesifazane) futhi uqala ukuhamba nge-dive eneminyaka engu-35 . Kubantu, ukuzala kunciphisa emva kweminyaka engu-40 .

Umphumela wokudala ekukhuliseni futhi kungenxa yokuthi akufanele ubambezele ukuthola usizo . Uma ngabe uzama ukukhulelwa isikhathi esingaphezu konyaka, noma ngaphezulu kwezinyanga ezingu-6 uma uneminyaka engu-35 noma ngaphezulu , kufanele ukhulume nodokotela wakho.

Noma kunjalo, abanye abantu abatholi usizo uma kufanele.

Bayekezela ekwenzeni ukuqokwa, bese beqeda ukuhlela konke ukuhlolwa kokuzala .

Phakathi naleso sikhathi, isikhathi esiyigugu sikhathaza isikhathi sakho sezinto eziphilayo.

Okufanele Ukwenze Ngayo

Cabanga ukuthi kungani uvala ukuthola usizo.

Ingabe kungenxa yokuthi wesaba ukufunda ukuthi kukhona okungalungile? Mhlawumbe ukhumbuze ukuthi ukwazi ukuthi kunenkinga ayenzeki inkinga engekho. Awubheki nje.

Mhlawumbe ungathanda ukuzama ngokwakho isikhathi eside noma uzame ezinye izifo zengqondo noma ezinye izindlela zokwelapha .

Kufanele uqhubeke uhlolwa. Ukungafanisi kungaba uphawu lwezinkinga zempilo ezibi kakhulu, kanti okungenani umsebenzi wegazi oyisisekelo kufanele wenziwe ngaphambi kokuba uhambe wedwa.

Ngaphezu kwalokho, udokotela angabheka amazinga akho we- FSH ne-AMH, ama-hormone angabonisa ukuthi izindawo zakho zokugcina ama-ovari zihamba phansi .

Uma amazinga e-FSH ephakeme kunokujwayelekile, kungenzeka ukuthi awunaso isikhathi esiningi esisele ukuzama. Kungcono ukwazi nokwehla ebhizinisini, kunesikhathi sokuchitha isikhathi.

Abanye abantu bayaziqhenya ngokufuna usizo lokungakhulelwa ngoba abafuni ukwenza IVF . Kodwa IVF isetshenziswa ngaphansi kuka-5% wesikhathi. Kukhona izinketho zokwelapha eziningi zokuzala .

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Gwema Ukuphuza Okudakayo Okudakayo

Umkhuba Omubi Wokuphuka

Ukuphuza kakhulu iziphuzo ezidakayo.

Okwenza Kubi Ngempilo Yakho Yokuzala

Nakuba ukuphuza ngezikhathi ezithile kungeke kukulimaze ukuzala kwakho, ukuphuza okunzima kungaba.

Olunye ucwaningo olwenziwa ukuthi luhlolwe isilwane esivela emadodeni aludakamizwa lithole ukuthi kuphela i-12% ejwayelekile, insimu enempilo. (Kulabo abangewona iziphuzo nabangewokubhema, u-37% unesidingo esivamile sempilo.)

Kwesinye isifundo, abesifazane ababeneziphuzo ezintathu noma ngaphezulu ngeviki babe nethuba lokuthatha isikhathi eside ukuze bakhulelwe. Lokhu kwakuyiqiniso ikakhulukazi uma owesifazane esevele enenkinga yokukhulelwa.

Lokho kusho ukuthi ezinye izifundo azitholanga uxhumano phakathi kokuphuza ngezikhathi ezithile nokungazalwa.

Okufanele Ukwenze Ngayo

Uma ujwayele ukuba nobhiya noma ingilazi yewayini njalo ebusuku ngedla, mhlawumbe ungacabangela ukunciphisa lokho kanye noma kabili ngesonto.

Ukholo lwakho luzokubonga futhi kusukela utshwala lungaba ikhalori elindayo.

Yiqiniso, uma uphuza kaningi kunalokho ongathanda, noma uma ukuphuza sekube yinkinga, kufanele ufune usizo.

Abesifazane abaphuza ngesikhathi sokukhulelwa babangelwa impilo yengane yabo, ngakho-ke kubaluleke kakhulu ukubhekana nenkinga yokuphuza ngaphambi kokuzama ukukhulelwa.

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Yeka ukubhema

Umkhuba Omubi Wokuphuka

Ukubhema, kokubili kuye nangenxa yakhe.

Okwenza Kubi Ngempilo Yakho Yokuzala

Ukubhema kuthinta ukuzala kokubili kwamadoda nabesifazane .

Kubesifazane, ukubhema kungandisa ingozi yakho ...

• izinkinga ngamatayipi we-fallopian, kubandakanya ingozi ekhulayo yokukhulelwa kwe- ectopic
• ukwandisa ingozi yezinguquko zomlomo wesibeletho, kuhlanganise nomdlavuza wesibeletho
• ukulimaza amaqanda akho njengoba ekhula kuma-ovari
• ukwandisa ingozi yokukhulelwa kwesisu

Emadodeni, ukubhema kunciphisa ikhwalithi yesisu futhi kuholela emazingeni angavamile e-hormone (okungase kuthinte ukuzala okungalungile).

Lezi zinguquko akunakwenzeka ukuthi zibangele ukungabi nabantwana, kodwa uma ukuzala kwakho sekuvele kumngcele, kungaba yinto yokugcina ukukufaka phezu komugqa ongenalutho.

Futhi, khumbula ukuthi ukubhema umsizi kungathinta ukuzala komlingani wakho. Olunye ucwaningo luye lwathola ukuthi ukubhema komsizi wesibhamu kunciphisa ukuzala kwesifazane.

Okufanele Ukwenze Ngayo

Ukubhema kuwumlutha. Akulula nje ukuyeka, hhayi ubuthakathaka bomlingiswa.

Kodwa kufanele futhi uyenze, ngokusekelwa okudingayo.

Khuluma nodokotela wakho, ubone ukuthi zingakusiza kanjani. I-hypnosis iye yaba usizo kubantu abathile, kanye namaqembu asekela.

Khumbula ukuthi awushiyi kuphela ukuthuthukisa ukuzala kwakho, kodwa futhi nokuthuthukisa impilo yakho yonke, ukwandisa isikhathi sakho sokuphila, futhi ube ngumlinganiso ongcono kunoma yikuphi izingane onayo esikhathini esizayo.

Ukuyeka umsebenzi onzima, kodwa kuwufanele.

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Ungahlanganyeli Ezocansi ezingaphephile

Umkhuba Omubi Wokuphuka

Ubulili obungaphephile. Ukuze ucacise ngokwengeziwe, ucansi ngaphandle kwamakhondomu uma ungekho ebuhlotsheni obude besikhathi eside.

Okwenza Kubi Ngempilo Yakho Yokuzala

Izifo ezithathelwana ngocansi zingabangela ukungabi nabantwana. Eqinisweni, ama-STD yimbangela eyodwa yenombolo yokuvimbela.

I-Chlamydia ne-gonorrhea, uma ishiywe ingalashwa, ingabangela izifo ezivuthayo zesikhumba (PID).

I-PID ingabangela ukungabi nabantwana kubafazi, ngokuvamile ngokubangela ukuvinjelwa kwezigubhu ze-fallopian .

Ama-STD angase aholele ekutheni abantu bangabi nabantwana, nakuba kungavamile ukuthi kwenzeke. Lokhu kungenxa yokuthi amadoda ngokuvamile abonisa izimpawu ze-STD ngokushesha, futhi angathola ukwelashwa.

Ngakolunye uhlangothi, abesifazane bangabamba ukutheleleka isikhathi eside ngaphandle kwempawu. Phakathi naleso sikhathi, ukutheleleka kuyonakalisa uhlelo lwabo lokuzala.

Amanye ama-STD, kuhlanganise i-syphilis ne-herpes, angalimaza ukukhulelwa noma umntwana ekuzalweni. Esimweni esinzima nakakhulu, lezi zifo ze-STD zingaholela ekukhulelweni kwesisu noma ukufa kwezingane.

Okufanele Ukwenze Ngayo

Sebenzisa amakhondomu. Izindlela zokulawula ukuzalwa kwezibeletho zingavimbela ukukhulelwa, kodwa azikuvimbeli ukuba uthole i-STD.

Okubalulekile Emikhuba Emibi

Imikhuba emibi akulula ukuyiphula, futhi kulula ukuzizwa ukhungathekile futhi ulahlekelwe ngaphambi kokuba uqale. Noma kunjalo, isinyathelo ngasinye esiya emikhubeni enempilo yenza umehluko.

Qhubeka uzama, uthole ukwesekwa okudingayo, futhi uzibophezele ukuphila impilo enempilo .

Cabanga ukwenza umkhuba owodwa namuhla. Gwema imigomo emikhulu ibe yizinyathelo ezincane ezenzakalayo.

Kuyafaneleka umzamo. Ungakwenza lokhu!

> Imithombo:

> Ukuphuza utshwala ngesikhathi sokukhulelwa. March we-Dimes. https://www.marchofdimes.org/pregnancy/alcohol-during-pregnancy.aspx

> Hammoud AO, Wilde N, Gibson M, Parks A, Carrell DT, Meikle AW. "Ukukhuluphala kwesilisa nokuguqulwa emiphakathini yezinsikazi." Ukuzala nokuhlunga. Januwari 4, 2007. I-Epub ngaphambi kokuphrinta.

UJan Willem van der Steeg, Pieternel Steures, Marinus JC Eijkemans, J. Dik F. Habbema, Peter GA Hompes, uJan M. Burggraaff, uG. Jur E. Oosterhuis, uPatrick MM Bossuyt, uFulco van der Veen noBen WJ Mol. "Ukukhuluphala komzimba kuthinta amathuba okukhulelwa okuzenzekelayo kuma-subfertile, ama-ovulatory." Ukukhiqizwa Kwabantu Ukufinyelela Okufinyelelekayo. Ngo-Disemba 11, 2007.

> Labak, Susan; I-Lava, uSusan; U-Turek, uFred; UZee, uPhyllis. "Imiphumela Yokwenza Ukulala Nokusebenza Kwesikhashana Emanesi." Ukunakekelwa kwezempilo kwabesifazane bamazwe ngamazwe. Septemba 2002; 23: 6 & 7: 703-14.

> Klonoff-Cohen H, uLam-Kruglick P, Gonzalez C. "Imiphumela yokusetshenziswa kokunakekelwa kokubeletha komama kanye nobaba kumaphesenti okuphumelela ekukhulisweni kwe-in vitro kanye ne-gamete ukudluliselwa kwama-intrafallopian." Ukuzala nokuhlunga. Februwari 2003; 79 (2): 330-9.

> Mauri M. "Ukulala nokujikeleza: ukubuyekezwa." Ukunakekelwa kwezempilo kwabesifazane bamazwe ngamazwe. 1990; 11 (4): 409-21.

> Olek, uMichael J., Gibbons, uWilliam E. "Ukukhulisa ukuzala kwemvelo emibhangqwana yokukhulelwa kokuhlela." Kusesikhathini.

> Ama-STD kanye nokungenzi lutho. Isikhungo Sokulawula Izifo. http://www.cdc.gov/std/infertility/default.htm