Ingabe udla ukudla okubangela ukungabi nabantwana kwabesifazane

Uma uzama ukukhulelwa, indlela odla ngayo ibaluleke kakhulu kunalokho esivame ukukucabanga. Ziningi izinto ezithinta amandla okuzala, kodwa lokho oku kudlayo kungaletha umehluko omangalisayo. Okunye ukudla kusekela impilo yokuzala futhi kungasiza ukulungiselela umzimba wakho ukukhulelwa, kanti okunye kwenza kube nzima ukukhulelwa. Lesi sihloko sichaza ngemininingwane ukudla okuvamile okubangela ukungazali kwabesifazane nokuthi yikuphi ukudla okuhle ukukwamukela ukuze ube nokudla okusekela amandla okuzala.

Indlela ukudla kwakho okuthinta ngayo amandla okuzala

Okunye ukudla kuyasiza, kanti okunye kuyayilimaza impilo – kulula kanjalo. Ukudla okunothe ngezakhi ezinjenge-folic acid, insimbi, kanye ne-vitamin D kungandisa amathuba akho okukhulelwa ngokulinganisa amahomoni, ukuthuthukisa ikhwalithi yamaqanda, nokulungiselela umzimba wakho. Kodwa ukudla ukudla okunoshukela omningi, amafutha anganempilo, noma ama-carbohydrate aseceliwe kungaphazamisa ibhalansi yomzimba futhi kwehlise ngisho namathuba akho okukhulelwa. Uma ubheka izindlela zokukhulelwa ngokushesha, ukunaka indlela odla ngayo kungaletha umehluko omkhulu. Ake sibheke ezinye izinhlobo zokudla ezikwenza ungabi nenzalo.

Ukudla okubangela ukungazali kwabesifazane

Ngezansi kunokunye ukudla okwenza ungabi nenzalo futhi lokhu kudla kufanele kugwenywe ukuze uthuthukise amathuba akho okukhulelwa.

Ukudla okunoshukela neziphuzo ezinoshukela

Ukudla okunoshukela omningi, njengama-soda namaswidi, kungaphazamisa amazinga amahomoni emzimbeni wakho. Ukudla okunoshukela kubangela ukugxuma kwe-insulin okungathinta ukuvuthwa kwamaqanda. Ezinye izifundo zixhumanisa ukusetshenziswa kukashukela omningi nengozi enkulu yokuthola i-PCOS, isimo esaziwayo ngokubangela ukungazali kwabesifazane abaningi. Vitamin B6 yokungazali ingabuye isize ukuzinzisa amazinga amahomoni, okwenza kube lula ukugcina impilo yokuzala. Kunzima ukushiya ukudla okumnandi, kodwa kungafaneleka. [1].

Ithiphu ebalulekile: Esikhundleni samaswidi noma iziphuzo ezinoshukela, khetha izithelo noma amanzi anambithiswe izingcezu zikalamula. Ngisho noshintsho oluncane lungaletha umehluko omkhulu.

Ama-carbohydrate ahlutshiwe

Isinkwa esimhlophe, uphasta, amakhekhe – laba abasolwa abavamile. Ama-carbohydrate ahlutshiwe adala ukukhuphuka ngokushesha koshukela egazini, okugcina kuholele ekumelaneni ne-insulin ngokuhamba kwesikhathi. Lokhu kuphazamisa amazinga amahomoni, kanti amahomoni abalulekile ekuvuthweni kwamaqanda (ovulation) nakwimpilo yonke yokuzala. Ngakho-ke laba ma-carbohydrate ajwayelekile bangase babe yingozi kakhulu kunendlela esicabanga ngayo [2].

Ithiphu ebalulekile: Khetha okusanhlamvu okungakahluzwa njenge-oats, irayisi ensundu, noma i-quinoa esikhundleni salokho. Akusiza umzimba wakho futhi kusiza ukugcina ushukela wegazi uzinzile.

Amafutha e-Trans

Amafutha e-trans, atholakala ekudleni okuthosiwe, ama-snack apakishiwe, nasekudleni okusheshayo, angandisa ukuvuvukala futhi alimaze impilo yokuzala. Kukhonjisiwe ukuthi amafutha e-trans aphazamisa izinga le-insulin, adale ukungalingani kwama-hormone okuthinta ukukhishwa kwamaqanda nokuzala ngokujwayelekile. Ngakho-ke yebo, la makudla awathinti nje kuphela inhliziyo; athinta nokuzala [3].

Ithiphu ebalulekile: Faka esikhundleni ama-snack athosiwe ngamantongomane, bese ukhetha ukuphekwa kubhakwe noma kugeziwe esithandweni kunokuthosiwe lapho kungenzeka.

Inhlanzi EnoMercury Ephakeme

Ezinye izinhlobo zezinhlanzi, njenge-tuna, i-swordfish, ne-king mackerel, ziqukethe amazinga aphezulu e-mercury. I-mercury ingakhiqiza emzimbeni wakho ngokuhamba kwesikhathi futhi ithinte ngisho nentuthuko yengane esesiswini uma ukhulelwa. Khetha izinhlanzi ezinomercury ephansi njenge-salmon noma ushizi wamanzi (shrimp), okuyizinketho eziphilile kunoma ubani ofisa ukukhulelwa [4].

Ithiphu ebalulekile: Nciphisa inhlanzi enomercury ephezulu kube kanye ngenyanga futhi ubheke izithasiselo ezine-DHA ukuze uthole ama-omega-3 esikhundleni salokho.

Ubisi Olunamafutha Amancane

Okumangalisayo wukuthi, imikhiqizo yobisi enonile ngamafutha amancane ingase ingabi yisixazululo esihle uma uzama ukukhulelwa. Izifundo ziphakamisa ukuthi ubisi olunamafutha amancane lungathinta ibhalansi yama-hormone, lwenyuse ingozi yokungazali. Ngakolunye uhlangothi, ubisi olunamafutha agcwele lungasekela impilo yokuzala yabesifazane [5].

Ithiphu ebalulekile: Zama ukwengeza ubisi oluphelele noma i-yogurt enamafutha agcwele ekudleni kwakho. Ukulinganisela kubalulekile.

Ukudla Okusekela Ukuzala

Nawa amanye amahlobo okudla aseka ukuzala, futhi ukudla la makudla kwandisa amathuba okukhulelwa.

Imifino Nezithelo Ezintsha

Imifino nezithelo kunothe ngama-antioxidant, avikela amaseli okuzala ekulimaleni. I-vithamini C evela ezithelweni ezinosawoti kanye ne-vithamini E etholakala ezimbewini nasemantongomaneni isiza ukuvikela umzimba wakho ekucindezelekeni okubangelwa i-oxidative, igcine amaqanda namanye amaseli enempilo [6].

Okusanhlamvu Okuphelele

Okusanhlamvu okuphelele, njengamabele, i-quinoa, nerayisi onsundu, kunikeza amandla ahlale isikhathi eside kanye namavithamini abalulekile. Kunothe nge-fiber futhi kugcwele amavithamini B, njenge-folate, ebalulekile ekugwemeni ukukhubazeka kokuzalwa nasekusekeleni impilo yokuzala [7].

Amaprotheni Asekelwe Ezitshalweni

Amaprotheni avela kubhontshisi, amantongomane, nelentile abonise umthelela omuhle ekuzaleni, ikakhulukazi ekulinganiseni ama-hormone. Ukushintsha eminye imithombo yamaprotheni ezilwane uyiyisa emithonjeni evela ezitshalweni kungasiza ukunciphisa ukuvuvukala, okuwukhiye empilweni yokuzala [8].

Ithiphu ebalulekile: Cabanga ngokuba nokudla okungenani okukodwa okuvela ezitshalweni ngosuku ukuze wengeze la maprotheni awusizo.

Amafutha Anempilo

Amafutha anempilo, njengalawo atholakala kuma-avocado, uwoyela womnqumo, namantongomane, aseka ukukhiqizwa kwama-hormone futhi athuthukise impilo yamaseli. Ukuhlanganisa la mafutha anempilo kungasiza umzimba wakho ulawule ama-hormone, adingekayo ekukhishweni kwamaqanda nasekukhiqizeni inzalo ngokuphelele [9].

Imicabango Yokugcina

Ukudla ukudla okunempilo okulinganiselayo kungenza umehluko omkhulu amathuba akho okukhulelwa. Ngokugwema ukudla okubangela ukungazali kwabesifazane, njengamanzi eziphuzo ezinoshukela, ama-carbs acutshunguliwe, namafutha e-trans, uzibekela impumelelo. Ukwenza izinguquko ezincane, eziphindaphindwayo kokudlayo kungaba yisinyathelo esilula kakhulu ongathatha sona uma uqala noma unweba umndeni wakho.

Imibuzo ejwayelekile ukubuzwa

Ingabe i-caffeine ingathinta ukuzala kwami?

Ngamanani amancane, i-caffeine imvamisa ilungile, kodwa amazinga aphezulu angaphazamisa izinga lamahomoni. Zama ukuyigcina engxenyeni eyodwa noma ezimbili ngosuku.

Ingabe inyama esetshenzwe kakhulu imbi ekuzaleni?

Yebo, inyama esetshenzwe kakhulu iqukethe izivikeli noketshezi oluyingozi olungaphazamisa ibhalansi yamahomoni, okungalimaza ukuzala.

Ingabe ushukela uthinta ukuzala?

Yebo, ukusebenzisa ushukela omningi kungaholela ekumelaneni ne-insulin, okuthinta ibhalansi yamahomoni futhi kwehlise amandla okuzala.

Ubisi luluhle noma lubi ekuzaleni?

Ubisi olunamafutha agcwele lungase lusize ukusekela ukuzala, kanti ubisi olunamafutha aphansi lungaba nomphumela ohlukile.

Kufanele ngengezeni ini ekudleni kwami ukuze ngisekele ukuzala?

Faka izitshalo eziluhlaza eziningi, amaprotheni angenamafutha amaningi, okusanhlamvu okuphelele, namafutha anempilo njenge-avocado. Konke kumayelana nokulinganisela.

Izinkomba

1. Leung, W. T., Tang, Z., Feng, Y., Guan, H., Huang, Z., & Zhang, W. (2022). Ukusetshenziswa okuphansi kwe-fiber kwabesifazane abanesifo se-Polycystic Ovary Syndrome: Ukuhlaziywa okuhlanganisayo kwezifundo ezibukwayo. Nutrients. Kutholakala ku: https://pubmed.ncbi.nlm.nih.gov/36558444/
2. Chavarro, J. E., Rich-Edwards, J. W., Rosner, B. A., & Willett, W. C. (2009). Ucwaningo olubheke ikusasa ngenani nekhwalithi yamakhabhohayidrethi okudla maqondana nengcuphe yokungazali ngenxa yokungakhishi iqanda. European journal of clinical nutrition. Kutholakala ku: https://pmc.ncbi.nlm.nih.gov/articles/PMC3066074/
3. Chavarro, J. E., Rich-Edwards, J. W., Rosner, B. A., & Willett, W. C. (2007). Ukufakwa kwamafutha okudla kanye nengcuphe yokungazali ngenxa yokungakhishi iqanda. The American journal of clinical nutrition. Kutholakala ku: https://pubmed.ncbi.nlm.nih.gov/17209201/
4. Taylor, C. M., Golding, J., & Emond, A. M. (2016). Amazinga e-mercury egazini nokudla inhlanzi ngesikhathi sokukhulelwa: Izingcuphe nezinzuzo emiphumeleni yokuzalwa ocwaningweni lokubeletha olubhekene nekusasa. International journal of hygiene and environmental health. Kutholakala ku: https://pmc.ncbi.nlm.nih.gov/articles/PMC4970655/
5. J.E. Chavarro, J.W. Rich-Edwards, B. Rosner, W.C. Willett, Ucwaningo olubheke ikusasa lokudla imikhiqizo yobisi kanye nokungazali ngenxa yokungakhishi iqanda, Human Reproduction. Kutholakala ku: https://academic.oup.com/humrep/article-abstract/22/5/1340/2914869?redirectedFrom=fulltext
6. Thomson, C. A., Neuhouser, M. L., Shikany, J. M., Caan, B. J., Monk, B. J., Mossavar-Rahmani, Y., Sarto, G., Parker, L. M., Modugno, F., & Anderson, G. L. (2008). Indima yama-antioxidant ne-vitamin A kumdlavuza wama-ovary: imiphumela evela ku-Women's Health Initiative. Ukudla okunomsoco nomdlavuza. Kutholakala ku: https://pubmed.ncbi.nlm.nih.gov/19005970/
7. Gaskins, A. J., Nassan, F. L., Chiu, Y. H., Arvizu, M., Williams, P. L., Keller, M. G., Souter, I., Hauser, R., Chavarro, J. E., & EARTH Study Team (2019). Amaphethini okudla nemiphumela yokuzalaniswa okusizwa. Ijenali yaseMelika yezifo zabesifazane nokubeletha. Kutholakala ku: https://pmc.ncbi.nlm.nih.gov/articles/PMC6545142/
8. Chavarro, J. E., Rich-Edwards, J. W., Rosner, B. A., & Willett, W. C. (2008). Ukudla amaprotheni nokungazali ngenxa yokungakhishi iqanda. Ijenali yaseMelika yezifo zabesifazane nokubeletha. Kutholakala ku: https://pubmed.ncbi.nlm.nih.gov/18226626/
9. Uysal, B., Sahin, N., & Kara, H. (2024). Imiphumela yesimo sokondleka nokudla kudla ekuthuthukiseni ukuvuvukala nokusebenza kwesifo ezigulini ezinesifo samathambo i-rheumatoid arthritis. Medicina (Kaunas, Lithuania). Kutholakala ku: https://pmc.ncbi.nlm.nih.gov/articles/PMC11356665/