Uhlelo Lokudla Lokuqinisa Ukuzala: Khulisa Amathuba Akho

Uma usuzame ukukhulelwa izinyanga ezimbalwa ngaphandle kwempumelelo, kungenzeka usuqalile ukubuza ukuthi ngabe kukhona yini ukudla okwandisa ukuzala kwabesifazane. Noma mhlawumbe kukhona okuthile okwuhlale ukudla okungenzeka kubambezela ukukhishwa kwamaqanda? Ukwamukela uhlelo lokudla lokuthuthukisa ukuzala kulula ukungakunaki kodwa kungesinye sezinyathelo ezibaluleke kakhulu ohambweni lwakho lokukhulelwa. Nakuba kungekho fomula noma ukudla okuyimilingo, isayensi ibonisa ukuthi ezinye izinhlobo zokudla zingathinta kahle ukuzala.

Ukudla okunomsoco okulinganiselayo kungasiza ukulawula ukukhishwa kwamaqanda, kusekele impilo yomzimba wokuzala, futhi kwandise amathuba akho okuphetha ukhulelwe. Kodwa yini okufanele ifakwe ekudleni. Kulesi sihloko, sizoxoxa ngezinye zezinhlobo zokudla ezihamba phambili zokuthuthukisa ukuzala futhi sikubonise indlela yokudala uhlelo lokudla oluzosekela uhambo lwakho.

Ukuqonda Uhlelo Lokudla Lokuthuthukisa Ukuzala

Uhlelo lokudla lokuthuthukisa ukuzala lugxila ekudleni okunomsoco omningi okusiza impilo yokuzala. Lokhu kudla kusiza ukulinganisa amahormone, kuthuthukise ikhwalithi yamaqanda, futhi kwandise amathuba okuba kube nokukhishwa kwamaqanda. Kungakhathaliseki ukuthi uhlela ukukhulelwa maduze noma ufuna nje ukuthuthukisa amandla akho okukhulelwa ngendlela yemvelo, ukufaka ukudla okukhulisa ukuzala ekudleni kwakho kwansuku zonke kubalulekile.

Izingxenye ezisemqoka zokudla okuthuthukisa ukuzala zifaka phakathi amafutha anempilo, ama-antioxidant, kanye namavithamini namaminerali abalulekile afana ne-folate, insimbi ne-zinc. Le misoco yaziwa ngokuthuthukisa impilo yokuzala, okwenza kube lula ukukhulelwa.[1 ]

Uhlaka Lohlelo Lokudla Lwezokuzala

Uhlelo lokudla lokuthuthukisa ukuzala lumayelana nokulinganisela imisoco nokukhetha ukudla okukhulisa ukuzala ukuze kusekelwe uhlelo lwakho lokuzala. Nansi isibonelo sohlelo losuku olulodwa:

Isidlo sasekuseni

I-yogurt yaseGreek enezithelo ezincane ezihlangene phezu kwayo (inothile ngama-antioxidant)
Isinkwa esiphelele esenziwe ngembewu yonke esinama-avocado (umthombo omuhle kakhulu wamafutha anempilo)

Isidlo esincane

Isandla esigcwele ama-almond (agcwele i-vitamin E, esekela impilo yokuzala)

Isidlo sasemini

Isaladi ye-salmon elosiwe enezimifino ezinamahlamvu (ama-fatty acid e-omega-3 asiza ukulinganisa amahormone)
I-quinoa (i-quinoa iqukethe i-protein namafayibha)

Isidlo esincane

Iziqephu ze-apula ezinamantongomane e-almond (umthombo omuhle wamafutha anempilo namafayibha)

Isidlo sakusihlwa

Ubhanana obuxutshwe epanini nebroccoli, isipinashi namazambane athambile (kunothile ngama-antioxidant nakufayela lokudla okunamafayibha)
Inyoni yehho elosiwe ngaphandle kwamafutha amaningi (i-protein enomsoco yokulungisa amaseli)

U-ayisikhilimu/Isidikidiki

Ushokoledi omnyama (inani elincane, ugcwele ama-antioxidant)

Lolu hlelo lokudla luqukethe izinhlobo ezahlukene zokudla ezisiza ukuzala ezikhuthaza ukukhishwa kwamaqanda okuhle nempilo yomzimba wokuzala, kodwa ake sibheke eduze ukuthi iqembu ngalinye lokudla lisiza kanjani.

Izinhlobo eziyisi-7 zokudla ezihamba phambili zokwandisa ukuzala

Uma uzama ukukhulelwa, kufanele wazi okungenani ezinye izinhlobo zokudla ezinhle zokuthuthukisa ukuzala. Ukwazi okungenani izinhlobo zokudla eziyisi-7 kungakunikeza isonto elilodwa lokuhlela ukudla okuhle kakhulu kokukhulisa amathuba okukhulelwa.

Imifino eluhlaza enamagqabunga neminye imifino

Imifino eluhlaza enamahlamvu efana nespinashi, i-kale, nebhroccoli igcwele izakhamzimba ezibalulekile, kuhlanganise nensimbi ne-folate, ezibalulekile ekuvuthweni kwamaqanda. Le mifino iphinde inikeze ifayibha elawula amazinga kashukela egazini, okuyinto ebalulekile ekuphathweni kwempilo yamahomoni.

Amafutha Anempilo

Amafutha anempilo afana nama-avocado, uwoyela womnqumo, namantongomane abalulekile ekukhiqizweni kwamahomoni. La mafutha asiza ukulawula izinga le-insulin emzimbeni wakho, elihlobene ngqo nokuvuthwa kwamaqanda. Ukudla amafutha anempilo kungasekela uhlelo lokudla lokwandisa ukuvuthwa kwamaqanda futhi kuthuthukise impilo yokuzala yonke.[2 ]

Amajikijolo

Ama-blueberry, ama-raspberry, nama-strawberry agcwele ama-antioxidant avikela umzimba ekucindezelekeni kwama-oxidative. Lolu cindezeleko lungalimaza amaseli akhiqiza inzalo, luthinte ukuzala. Ukuhlanganisa amajikijolo ekudleni kwakho kwansuku zonke kungenye yezindlela ezihamba phambili zokudla ezisekela ukuzala kwabesifazane.

Iprotheni Enamafutha Ambalwa

Imithombo yeprotheni efana nenkukhu, inhlanzi, nobhontshisi inikeza ama-amino acid abalulekile asekelayo empilo yokuzala. Le protheni enezinongo ezimbalwa isiza ekulungiseni nasekukhiqizeni amaseli amasha, okwenza kube ukudla okuhle kohlelo lokudla lokwandisa ukuzala.

Okusanhlamvu Okugcwele

Okusanhlamvu okugcwele okufana nerayisi onsundu, i-quinoa, namabele anjenga-oats kuhle ekugcineni isisindo esinempilo, okuyinto ebalulekile ekwandiseni ukuzala. Lokhu kusanhlamvu kunikeza amandla ahlala isikhathi eside futhi kusiza ukulinganisa ushukela egazini, okuyisici esibalulekile ekulawuleni ukuvuthwa kwamaqanda.[3 ]

Amantongomane Nembewu

Amandlende, amantongomane e-walnut, kanye nembewu ye-chia kugcwele amafutha abalulekile, i-vitamin E, ne-zinc. Lezi zakhi zisiza ekulawuleni amahomoni futhi zithuthukise ikhwalithi yamaqanda, okuzenza kube ukudla okusiza ukuzala kwabesifazane.

Ubisi

Imikhiqizo yobisi enamafutha amancane ayinhle kangako uma iqhathaniswa nemikhiqizo yobisi enamafutha amaningi efana nebhotela, ukhilimu, ushizi, njll. Ucwaningo luveza ukuthi ubisi olunamafutha agcwele lungasiza ukwehlisa ingozi yokungabi nenzalo okuhlobene nokuphazamiseka kokuvuthwa kwamaqanda.[4 ]

Ukudla Okufanele Kugwemeke Ohlelweni Lokudla Lokwandisa Ukuzala

Yize kukhona ukudla okwandisa ukuzala, kukhona nokudla okunganciphisa amathuba akho okukhulelwa. Uhlelo lokudla lokuthuthukisa ukuzala kumele lugweme lokhu okulandelayo:

Amafutha e-Trans:\u00a0Atholakala ekudleni okucutshunguliwe nokuthosiwe, amafutha e-trans angaphazamisa ukuvuthwa kwamaqanda nokulawulwa kwamahomoni.[5 ]
Ushukela Osehlutshiwe: Iziselo ezinoshukela nezidla okunoshukela zingakhuphula izinga le-insulin, okuphazamisa ibhalansi yamahomoni.
Ukudla Okucutshunguliwe: Lokhu kudla kushoda ngezakhi futhi kuphezulu ngamafutha anganempilo, okungalimaza impilo yokuzala.

Izithelo Zokwandisa Ukuzala

Izithelo zidlala indima ebalulekile ohlelweni lokudla olusekela ukuzala. Uma uzama ukukhulelwa, ukufaka ukudla okwandisa amathuba okukhiqiza inzalo ekudleni kwakho kungaletha umehluko omkhulu. Ngokugxila ekudleni okukhuthaza ukuzala, ungakha uhlelo lokudla oluphelele oluthuthukisa impilo yakho yokuzala. Nansi eminye yemikhiqizo yokudla ehamba phambili ekusizeni ukuzala okufanele uyicabangele:

Ama-orenji: Ama-orenji, noma olunye uhlobo lwezitshalo ezithela izithelo olucebile nge-vitamin C nama-antioxidant njengama-grapefruit namalemon, luvikela amaseli okuzala ekulimaleni. Lezi zithelo ziwukudla okuhle kakhulu ukusiza ukuzala ngokuthuthukisa impilo yamaqanda nokusekela ukufaneleka kwesidoda kwabesilisa. Ukudla izinhlobo ezahlukene zezitshalo ezithela izithelo kungasiza futhi ukuthuthukisa ukusebenza kwezitho zokuzala konke.
Ama-avocado: Ama-avocado ayingxube enhle yamafutha anempilo, abalulekile ekulinganiseni amahomoni. Amafutha e-monounsaturated akuma-avocado aseka impilo yokuzala iyonke futhi ayikha ezibalulekile ekudleni okwandisa ukuzala kwabesifazane. Acebile nge-folate, ama-avocado asiza ukunciphisa ingozi yokukhubazeka kokuzalwa, okwenza abe ukukhetha okuhle kwabesifazane abazama ukukhulelwa. [6 ]
Obhanana: Obhanana baqukethe i-vitamin B6, esiza ukulawula amazinga amahomoni futhi isekele ukuvuthwa kwamaqanda.
Amaqanda: Amaqanda yikudla ocebile ngezinto zokondla okwandisa ukuzala kwabesifazane ngenxa yokuba phezulu nge-vitamin D, i-choline, ne-protein. I-vitamin D ibalulekile ekulawuleni amahomoni, futhi ukushoda kwayo kungaholela ezinkingeni zokuya esikhathini sokuvuthwa kwamaqanda. Amaqanda nawo angesinye sezinto zokudla ezihamba phambili ekwandiseni ukuzala, ngoba aqukethe wonke ama-amino acid abalulekile ekukhuleni kwamaseli.
Ama-pomegranate: Aziwa ngezakhiwo zawo zama-antioxidant, ama-pomegranate amakhulu ekulondolozeni amaseli nasekuthuthukiseni ukuzala.
I-Salmon: I-salmon icebile ngamafutha e-omega-3. La mafutha ayenza indima ebalulekile ekulawuleni amahomoni okuzala nasekunciphiseni ukuvuvukala. Ama-omega-3 angesinye sezakhi zokudla ezibaluleke kakhulu ekudleni okwandisa ukuzala kowesifazane.
Imbewu ye-pumpkin: I-zinc ilungele ukulawula amahomoni, ukuthuthukisa ikhwalithi yamaqanda, nokusekela inqubo yokuzala iyonke. Futhi imbewu ye-pumpkin inothe kakhulu nge-zinc. Imbewu ye-pumpkin ingesinye sezinto zokudla ezisiza kakhulu ekukhuliseni ukuzala kwabesifazane.

Indlela Yokwandisa Ukuvuthwa Kwamaqanda Ngokwemvelo

Uhlelo lokudla olunokudla okwandisa ukuvuthwa kwamaqanda liwuqalo oluhle lokwandisa ukuzala ngokwemvelo. Nokho, abantu abaningi baphendukela ku ukwelashwa kwezokwelapha uma izindlela zemvelo zingawusebenzeli. Kodwa izikhathi eziningi, imbangela kuba ukungabi nendlela yokuphila enempilo kanye nokudla okunempilo.[NON] Ukudla okuthuthukisa ukuvuthwa kwamaqanda kuhlanganisa amaprotheni anamanzi, okusanhlamvu okuphelele, namafutha anempilo. Lokhu kungakwenza wenezele amakhilogremu ambalwa esisindweni sakho. Ngakho-ke, ngaphezu kohlelo lokudla lokwandisa ukuzala kwabesifazane, cabanga nangalezi zeluleko ezilandelayo:

Gcina Isisindo Esinempilo: Ukuba mncane kakhulu noma ukhulu kakhulu kungaphazamisa umjikelezo wakho wokuya esikhathini nokuvuthwa kwamaqanda.
Zivocavoce Njalo: Ukuzivocavoca okulinganisekile kusiza ukuthuthukisa ukugeleza kwegazi nokulingana kwamahomoni.
Hlala Unamanzi Emzimbeni: Ukushoda kwamanzi emzimbeni kungalimaza uketshezi lwesibeletho, olubalulekile ekukhulelweni.

Ukudla Okukhuthaza Ukuzala Kwabesifazane

Ezinye izinhlobo zokudla zisebenza njengezikhuthazi zokuzala ngokusiza ngokuqondile ukulawulwa kwamahomoni nekhwalithi yamaqanda. Lokhu kuhlanganisa:

Amaqanda: Inothile ngamaprotheni ngevithamini D, esekela impilo yokuzala.
Ubhatata: Inothile nge-beta-carotene, esiza ekukhiqizeni amahomoni.
I-Salmon: Kugcwele ama-fatty acid e-omega‑3, asiza ukulinganisa amahomoni nokunciphisa ukuvuvukala.

Imibuzo Evame Ukubuzwa Ngohlelo Lokudla Lokwandisa Ukuzala

Q: Yikuphi ukudla okungcono kakhulu ukudliwa ukuze kukhuliswe ukuzala?

A: Ukudla okunama-antioxidant amaningi, amafutha anempilo, amaprotheni anamanzi, nokusanhlamvu okuphelele kungakhulisa ukuzala. Izibonelo zihlanganisa amajikijolo, ukhwatbheri (avocado), i-salmon, nemifino eluhlaza.

Q: Ingabe ukudla kungasiza ngezinkinga zokuvuthwa kwamaqanda?

A: Yebo, uhlelo lokudla lokwandisa ukuzala lungathuthukisa ukuvuthwa kwamaqanda. Ukudla njengokusanhlamvu okuphelele, amafutha anempilo, nenyama enezinhlamvu ezincane zamafutha kusekela ukulawulwa kwamahomoni, okuyinto ebalulekile ekuvuthweni kwamaqanda.

Q: Yini okufanele ngiyigweme ukuyidla ukuze ngikhulise ukuzala?

A: Kungcono ukugwema amafutha e-trans, ushukela ohlutshiwe, nokudla okucubunguliwe ngoba kungaphazamisa ukulawulwa kwamahomoni nempilo yokuzala.

Q: Kuthatha isikhathi esingakanani ukuthi uhlelo lokudla lokwandisa ukuzala lusebenza?

A: Imiphumela iyahlukahluka, kodwa kungathatha izinyanga ezimbalwa zokudla njalo ukudla okwandisa ukuzala ngaphambi kokuba uqaphele ukuthuthuka empilweni yokuzala. Uma futhi uzivocavoca uhlanganise nokudla okunempilo, ungaqala ukubona ukuthuthuka kungakapheli izinyanga ezimbalwa.

Isiphetho

Manje njengoba ususazi ukuthi ukudla nokuzala kuhamba ndawonye, kuhle ukuba nohlelo lokudla lokwandisa ukuzala ukuze kukhule amathuba okukhulelwa. Ake siqeqeshe umzimba ngokudla ukudla okunezakhamzimba eziningi okusiza impilo yokuzala, kuthuthukise ukuvuthwa kwamaqanda, futhi kwandise amathuba okukhulelwa. Ukudla okukhuthaza ukuzala njengemifino eluhlaza, amafutha anempilo, amajikijolo, kanye nenkomishi yenkomo engenamafutha amaningi ekudleni kwakho kwansuku zonke kungathuthukisa amathuba akho okukhulelwa.

Khumbula, nakuba ukudla okusiza ukuzala kubalulekile, kubaluleke ngokulinganayo nokugcina indlela yokuphila enempilo. Ngaphambi kokuzilungisela uhlelo lokudla, xoxa nodokotela wakho ukuze uthole iseluleko esikhethekile ngokuthi yini okufanele uyidle ukuze ukhulelwe ngokushesha.

Izinsiza-