3 Upenyu Tweaks Kuvandudza Unhu Hwako

Usati waenda kune kliniki yekubereka, edza izvi kugadzirisa

Paunenge uchiedza kutora pamuviri, zvakasikwa kuti vaviri vakaroorana vanoda kuita zvose musimba renyu kuita kuti mimba iite nokukurumidza. Mushure memwedzi kana kupfuura, kana izvi zvisingaitiki, vanhu vanowanzotsvaga nzira dzekusimudzira kubereka kwavo nenzira yakachengeteka, yakasikwa, uye ine utano.

Nepo vamwe vachitendeukira kune dzimwe nzira dzokurapa dzakadai sokugadziriswa uye kubereka zvibereko, vamwe vanobatsirwa nemamwe maitiro mashoma eupenyu tweaks. Izvi zvakagadzirirwa kuvandudza hutano hwako hwose nekuderedza kushungurudzika kunogona kuita kuti iwe uwane pamuviri. Heano maitiro matatu ekurarama mararamiro aunofanira kufunga:

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Kurasikirwa Weight

Ongororo dzakawanda dzakaratidza kuti kurasikirwa ne5 kusvika kuzana kubva muzana yemuviri wako kunorema kunogona kuwedzera zvakanyanya kuvharidzira kana iwe uri kunyanya kuwandisa kana kuora.

Iwe unobvunza zvakadini? Zvakanaka, maererano nechidzidzo chinobva kuAidized Reproduction Unit paYunivhesiti yeAberdeen, yega yega yega inoderera mumutumbi wako mashizha (BMI), maitiro ako ekutora anoenda nechishamiso mazana mashanu.

Zviri pachena, iwe unofanirwa kuzviita nenzira ine utano, kudzivisa kuparara kwekudya kana dzimwe nzira dzekukurumidza kuora kurasikirwa. Panguva imwecheteyo, haufaniri kuisa pfungwa pahuwandu hwemazana emapiro ako anorasikirwa asi pane mararamiro ehupenyu iwe unogona kutarisira kuti uchengetedze uremu. Izvi zvinosanganisira nguva yekurovedza muviri uye kuderedza kusvuta uye kunwa doro kune iwe nemumwe wako.

Hazviiti chete kuti zvinhu izvi zvigadzirise mukana wako wekubata pamuviri, zvinogona kukuchengetedza hutano sezvaunogadzirira kuuya kwechecheche yako.

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Deredza Kushungurudzika

Zvidzidzo zvenguva refu zvakagadzirisa kubatana pakati pekushungurudzika uye kushaya simba. Zvatinoziva nhasi ndezvokuti kukwirira kwakanyanya kunokonzera kusunungurwa kwehomoni inoshungurudza inozivikanwa se cortisol. Kuenderera mberi kunowanikwa kune cortisol kunowedzera kugadzirwa kwe insulini iyo, iyo inoshandura, inoshandura kuenzanisa kwemashure evanhukadzi zvepabonde, kusanganisira izvo zvinodikamwa pakuvhunga.

Chimwe chekudzidza kubva kuOhio State Univerity College yeMishonga yakagutsikana kuti kukwirira kwakanyanya kwekutambudzika, sekuyerwa nemamwe enzyme kunetseka inozivikanwa seAlbum amylase, kwakaguma nekuwedzera kaviri mukusafa.

Dzimwe nzira dzakanakisisa dzokugadzirisa zvinetso zvinosanganisira kufungisisa, kurovedza muviri , yoga, nekupa mazano.

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Shandura Balance Your Diet

Pane humwe huri kukura hunoti huzhinji hwezvokudya zvatinodya zvinogona kukanganisa mikana yedu yekuve nepamuviri. Izvi zvinoita sokuti ndezvechokwadi kune vakadzi vane polycystic ovary syndrome (PCOS).

Nehuwandu hwevakadzi, inozivikanwa kuti kuperevedza kwezvokudya kunobatanidza nehommonal aberrations iyo inogona kuita kuti zvinhu zvose zvisiyane nenguva ( oligomenorrhea ) kusvika pakurasikirwa kwekuenda kumwedzi ( amenorrhea ). Uyezve, zvakasimbiswa kuti simba rekuenzanisa ndicho chinhu chinonyanya kukosha kuvhura vakadzi neCPOS pane BMI.

Chidzidzo che 2009 chakabva kuJames Cook University School of Medicine muAustralia chakaratidza kuti nzira yakanyatsozivikanwa yekuita muviri uye kudya kunogona kusimbisa huro hwemadzimai nekuvandudza mavhinga. Pakati pezvavakakurudzira:

• Mafuta anofanirwa kuve ari pasi pe30 muzana yemakoriori ose ane huwandu hwemafuta ane mafuta.
• Calorie inodya inofanira kugoverwa pakati pezvokudya zvakasiyana-siyana pazuva nekunyorera kuderera kubva kune zvinonaka uye zvinwiwa.
• Kunyanya kudya kweGI-carbohydrate kunofanira kudziviswa sezvo izvi zvinoita kuti uwedzere kupfuma kana uchikurudzira nzara uye chido checarb.

Vakadzi vane PCOS vanogona kusimbisa kubereka kwavo nekudya zvakakwana zviyo, mapuroteni emidziyo (lentils, nyemba, makungu , mbeu), michero , nemiriwo. Zvakakosha, panguva iyo, kudzivisa kudya zvakagadzirwa zvakadai sebhagel, mucheka mutsvuku, zvipfeko, uye zvishoma-fiber zviyo zvinogona kukonzera insulini kuti iite.

Kunyange mumadzimai asina PCOS, kuwedzera mapuroteni emadhaka kana kuderedza mapuroteni ezvipfuwo zvakabatanidzwa nepamusoro pe50 muzana kuderedza mukana wehupenzi husina maturo, maererano nechidzidzo che2008 kubva kuHarvard School of Public Health Department of Nutrition.

> Sources:

> Chavarro, J .; Vane-Mharidzo, J .; Rosner, B. et al. "Mapuroteni anodya uye anouraya zvishoma." Am J Obstet Gynecol. 2008; 198 (2): 210.e1-210.e7. DOI: 10.1016 / j.ajog.2007.06.057

> Farshchi, H .; Rane, A .; Rudo, A. et al. "Zvokudya uye kudya kunovaka muviri mu polycystic ovary syndrome (PCOS): Zvinotsanangurudza kutarisira utano." J Obst Gyn. 2009; 27 (8): 762-773; DOI: 10.1080 / 01443610701667338.

> Lynch, C .; Sundaram, R .; Maisog, J. et al. "Kunyanya kufunga kunetseka kunowedzera dambudziko rekushaya vana: zvinoguma kubva kune vakadzi vaviri-vanotarisirwa kutora boka-kuverenga kweUpenyu." Hum Reprod. 2014; 29 (5): 1067-1075. DOI: 10.1093 / humrep / deu032.

> Pandey, S .; Pandey, S .; Maheshwari, M. et al. "Kusvibiswa kwevanhukadzi kunokonzerwa nemigumisiro yekurapa kubereka." J Hum Reprod Sci . 2010; 3 (2): 62-67. DOI: 10.4103 / 0974-1208.69332.