Indlela Yokunciphisa Ukuzala Nezinto Ezithinta Ukukhulelwa

Ukwazi ukuthi ungalinciphisa kanjani izinga lokuzala kungaba usizo ngempela\ kubantu abasemazingeni ahlukene ohambweni lwabo lokuzala. Kwabanye, ukuqonda izindlela zokubambezela noma ukunciphisa ukuzala kungaba yingxenye yokuhlela umndeni noma kube nje yindlela yemvelo yokuphatha impilo yokuzala. Futhi, uma uzama ukukhulelwa, kubaluleke ngokulinganayo ukwazi izinto okufanele uzigweme lapho uzama ukukhulelwa nento okufanele uyigweme lapho uzama ukukhulelwa ukuze uqinisekise ukuthi uzinika ithuba elihle kakhulu. Lapha, sizohlola izici eziningana ezithinta ukuzala namathiphu wezimpilo ezizokusiza ukuwuqonda kangcono lo mongo.

Indlela Ukudla Okudlala Ngayo Indima Ekuzaleni

Indlela odla ngayo ibalulekile uma kukhulunywa ngempilo yokuzala. Ingayikhulisa noma iyinciphise inzalo kuye ngokuthi udla ini, udla malini, futhi umlandela kangakanani.

Ukudla Okucutshunguliwe & Iziphuzo Ezinoketshezi Olunoshukela: Ukudla okunothile ngama-carb acutshunguliwe, iziphuzo ezinoshukela ezinjenge-soda, namasnack ahlanzwe kungaphazamisa amahomoni. Kwenyusa kakhulu izinga le-insulin futhi kuphazamise imijikelezo ejwayelekile, ikakhulukazi kwabesifazane. Futhi nakwabesilisa, lokhu kudla kungalimaza ikhwalithi yesidoda, kuthinte isikhathi lapho isidoda sinamandla kakhulu. Akukhona okuhle, akunjalo? Kungase kube kuhle ukushintsha okunye kwalokhu uyokudla okuphelele uma ukuzala kuyinto oyibhekile [1].

Amafutha Anganampilo: La atholakala ezintweni ezifana nokudla okusheshayo, ezinye izinhlobo zamasnack, nezinye izinto ezithosiwe. Ama-trans fats, ikakhulukazi, angathinta ukuzala. La mafutha adala ukuvuvukala, okungaholela ekwehleni kwekhwalithi yamaqanda nesidoda. Ukuwathathela indawo ngezinketho ezinempilo njenge-olive oil noma i-avocado kungaba usizo [2].

Ithiphu Ebalulekile: Ukugwema lawo masnack anoshukela omningi, acutshunguliwe kungaba nomthelela omkhulu ekugcineni impilo yokuzala isesimweni esihle.

Izinto Ezithinta Ukuzala Kwabesifazane

Kwabesifazane, indlela yokwehlisa ukuzala kowesifazane ihlobene kakhulu nokuphatha izici ezithile zezempilo namazinga okudla okunomsoco. Kukhona ezimbalwa ezibalulekile okufanele uzikhumbule.

Isisindo Somzimba: Isisindo esiningi kakhulu noma esincane kakhulu singaphazamisa amahomoni, okuthinta umjikelezo wokuya esikhathini. Ngamanye amazwi, i-BMI engalingani ingasho ukuthi ukuvuthwa kwamaqanda (ovulation) akwenzeki ngendlela okufanele, kanti lokho kubalulekile ekukhulelweni. Ngakho-ke, ukuthola leyo bhalansi kusiza ngempela [3].

Amavithamini Abalulekile: Amanye amavithamini, njenge-Vitamin D, i-folic acid, ne-calcium, anendima ekugcineni imijikelezo yokuya esikhathini ivamile nasekusekeleni impilo yokuzala. Ukulungisa la mavithamini kwesinye isikhathi kungasiza uma umuntu efuna ukulawula ukuzala ngezindlela ezithile [4].

Iseluleko Esiphezulu: Ukugcina isisindo esizinzile, esinempilo nokunaka ukudla okunamavithamini namaminerali kusiza impilo yokuzala iyonke kanye nebhalansi yamahomoni.

Izinto Okufanele Uzigeze Uma Uzama Ukukhulelwa

Enye ingxenye enkulu yokuqonda indlela yokunciphisa amandla okuzala ihlanganisa ukwazi lokho okufanele ukugweme uma uzama ukukhulelwa. Konke kumayelana naleyo mikhetho nemikhuba yosuku nosuku engathinta impilo yokuzala.

Utshwala Nekhofi: Kokubili kwaziwa ngokuthinta ukuzala. Utshwala lungashintsha amazinga amahomoni emzimbeni, kanti ikhofi eliningi kakhulu lixhunywe ekwehleni kwezinga lokuvuthwa kwamaqanda kwabesifazane nasekwehleni kwekhwalithi yesidoda kwabesilisa. Ukunciphisa kancane kungaletha umehluko omuhle [5].

Ukubhema: Ukubhema akukhulumi ngemiphunga kuphela—kuthinta ngqo impilo yokuzala. Kwabesifazane, kwehlisa ikhwalithi yamaqanda futhi kungaholela ekugugeni kwesikhathi sokuya esikhathini. Kwabesilisa, kwehlisa inani lesidoda futhi kwehlise nesivinini sokuhamba kwaso. Uma nizama ukukhulelwa, ukuyeka ukubhema kungaba isinyathelo esihle [6].

Iseluleko Esiphezulu: Ukunciphisa ukusetshenziswa kotshwala nekhofi kanye nokuyeka ukubhema ngokuphelele kungakhulisa amandla okuzala nokuzinza kwamahomoni kuzo zombili izinhlangothi.

Kungani Ukuphathwa Kokucindezeleka Kubalulekile Ekuzaleni

Ukucindezeleka ngempela kulimaza imizimba yethu, futhi lokhu kufaka nokuzala. Ukucindezeleka okuphezulu kungaphazamisa ibhalansi yamahomoni, kuphazamise imijikelezo yokuya esikhathini, kuze kwehlise nekhwalithi yesidoda. Ukulawula ukucindezeleka kungasiza ukusekela impilo yokuzala.

Ukuzivocavoca Ngokulinganisela: Ukuzivocavoca kuhle kakhulu, kodwa ukugijima kakhulu, okuqinile, njalo-njalo kungaphazamisa amahomoni. Ukuzivocavoca ngokweqile kwesinye isikhathi kungaholela emijikelezweni yokuya esikhathini engajwayelekile noma engaveli nhlobo. Ukuzivocavoca okulinganiselwe, ngakolunye uhlangothi, kuboniswe ukuthi kusiza ekulawuleni isisindo nasekubuyiseleni ibhalansi yamahomoni [7].

Ukuzindla Nokuphumula: Izindlela zokuzindla ezifana ne-yoga, ukuzindla (meditation), nokuzivocavoca ukuphefumula zinciphisa amahomoni okucindezeleka futhi zisekele impilo yokuzala. Ukucindezeleka kunzima ukukugwema, kodwa ukuthola izindlela zokubhekana nakho kubalulekile [8].

Iseluleko Esiphezulu: Ukugcina amazinga okucindezeleka elinganiselwe kungasiza ukulungisa imijikelezo yokuya esikhathini nokuthuthukisa impilo yesidoda, okungenza umehluko omkhulu.

Amavithamini Nokudla Okusekela Ukuzala Kwabesilisa

Amadoda nawo azuza ekudleni okulinganiselayo ukusekela noma ukulawula izinga lamandla okuzala. Ukwazi ukuthi ungawunciphisa kanjani umthamo wokukwazi ukuzala kufaka nokwazi izakhi ezibalulekile ezingathuthukisa noma zehlise amandla okuzala.

I-Zinc, i-Selenium, ne-L-carnitine: Lezi zibalulekile empilweni yesidoda. I-L-carnitine, ikakhulukazi, isiza ukukhulisa ukuhamba (motility) kwesidoda, okungenza umehluko uma nizama ukukhulelwa [9].

I-CoQ10: Le antioxidant ibalulekile ekuvikeleni isidoda ekucindezelekeni kwe-oxidative, inkinga evamile ethinte amandla okuzala kwabesilisa. Ukwengeza okuncane kungase kusekele impilo yokuzala [10].

Ithiphu Eyinhloko: Ukwengeza ukudla okuqukethe i-zinc, i-selenium, ne-CoQ10 kungasekela impilo yokuzala kwabesilisa futhi kuthuthukise ikhwalithi yesidoda ngokuhamba kwesikhathi.

Ubungozi Bemvelo Nomthelela Wabo Ekukwazini Ukuzala

Kulabo ababuza ukuthi yini okufanele bengayenzi uma bezama ukukhulelwa, ukunciphisa ubuthi bemvelo kuyinyathelo okulula ukukunganaki. Kodwa kufanelekile ukunaka lokhu.

Amakhemikhali asemapulasitikini nasemikhiqizweni: Imikhiqizo eminingi yosuku nosuku iqukethe ama-endocrine disruptors, amakhemikhali aphazamisa ukukhiqizwa kwamahomoni. I-BPA, etholakala kwezinye izinhlobo zepulasitiki, iyaziwa kakhulu. Ukushintsha le mikhiqizo ngengilazi noma izinto ezingenayo i-BPA kungasiza [11].

Ama-Metal anzima: I-Lead ne-mercury, evamile kwezinye izinhlobo zezinhlanzi, kuboniswe ukuthi zihlotshaniswa nezinkinga zokuzala. Ukunciphisa ukuvezwa ezinhlanzini ezinamazinga aphezulu e-mercury njenge-swordfish noma i-king mackerel kungaba kuhle kubo bobabili ozakwenu [12].

Ithiphu Eyinhloko: Ukugwema ukuvezwa kumakhemikhali anobuthi, njenge-BPA namaminerali anzima, kungasiza ukugcina amahomoni elinganiselwe futhi kusekele amandla okuzala.

Ukufaka izithasiselo ukuze kulawulwe ukukhulelwa

Ukulawula ukuzala kuvame ukufaka phakathi ukulungisa izithasiselo zokuzala kanye namavithamini/izakhi zokudla. Indlela yokugwema ukungabi nenzalo ihlanganisa ukuqonda ukuthi yiziphi izakhi ezisekela noma ezinciphisa amandla okuzala, kuya ngezidingo zakho.

I-Vitamin B Complex ne-Folic Acid: Lezi vitamin zisekela ukwakheka kwe-DNA futhi zibalulekile empilweni yokuzala yabesifazane. Ziphephile ukusetshenziswa nsuku zonke, futhi odokotela abaningi batusa i-folic acid ukusekela ngokujwayelekile ukukhulelwa nokuzala [13].

Insimbi neMagnesium: Lezi ziminerali zisiza emsebenzini wamaseli futhi zingasiza ekulinganiseni ama-hormone. Kulabo abalawula impilo yabo yokuzala, ukuzithatha njalo kungase kusekele ibhalansi iyonke [14].

Ithiphu ebalulekile: indlela elinganiselayo yokusebenzisa izithasiselo ingase isekele impilo yokuzala, kuya ngezinhloso zakho zohlelo lomndeni.

Okubalulekile Ekugcineni

Ukufunda ukuthi ungayinciphisa kanjani inzalo futhi uqonde izinto ezithinta inzalo kungakusiza wenze izinqumo ezinolwazi, kungaba uzama ukukhulelwa manje noma uhlela ikusasa. Ukuhlala uqaphela izinto okufanele uzigweme uma uzama ukukhulelwa nokufaka la macebiso empilweni yakho kungakusiza ufinyelele izinhloso zakho zenozalo ngendlela enempilo, yemvelo.

Imibuzo Evame Ukubuzwa

Ukudla kuthinta kanjani inzalo?

Ukudla kuthinta inzalo ngokuthonya amazinga ama-hormone. Ukudla okucubungulwe kakhulu, iziphuzo/okudla okuneshukela, nokudla okunamafutha amaningi kunganciphisa inzalo kwabesilisa nabesifazane.

Ingabe ingcindezi ingathinta inzalo?

Yebo, ingcindezi ingaphazamisa ama-hormone futhi iphazamise ukukhishwa kwamaqanda, okuthinta inzalo kwabesilisa nabesifazane. Kubalulekile ukuphatha kahle ingcindezi.

Ingabe izakhamzimba ezifana ne-zinc ne-CoQ10 ziyadingeka enzalweni yamadoda?

Yebo, lezi zakhamzimba zithuthukisa ikhwalithi nokuhamba kwesidoda, okusekela inzalo iyonke kwabesilisa.

Ingabe i-caffeine ithinta inzalo?

Ikhofi eliningi kakhulu eliqukethe i-caffeine lixhunyaniswe nokwehla kwenzalo, ikakhulukazi kwabesifazane. Ukunciphisa inani oliphuza kungasiza ukusekela uhlelo lokuzala olunempilo.

Kufanele yini kugwemeke ukubhema ukuze kugcinwe impilo yokuzala?

Yebo, ukubhema kuthinta kabi inzalo kwabesilisa nabesifazane ngokwehlisa ikhwalithi yamaqanda nesidoda. Ukuyeka ukubhema kusekela impilo yokuzala.

Izikhombo

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2. Çekici, H., & Akdevelioğlu, Y. (2019). Ukuxhumana phakathi kwama-trans fatty acid, ukungabi nenzalo nokuphila kombungu: ukubuyekeza. Human fertility (Cambridge, England). Kutholakala ku: https://pubmed.ncbi.nlm.nih.gov/29383942/
3. Xu, J., Hipp, H. S., Capelouto, S. M., Nagy, Z. P., Shapiro, D. B., Spencer, J. B., & Gaskins, A. J. (2020). Imiphumela ye-body mass index yomnikeli weseli leqanda nomamukeli ezingeni lokuzalwa kwezingane eziphilayo nasemiphumeleni yokukhulelwa ngemuva kokuzaliswa okusizwa. F&S reports. Kutholakala ku: https://pmc.ncbi.nlm.nih.gov/articles/PMC8244280/
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5. Jensen, T. K., Hjollund, N. H., Henriksen, T. B., Scheike, T., Kolstad, H., Giwercman, A., Ernst, E., Bonde, J. P., Skakkebaek, N. E., & Olsen, J. (1998). Ingabe ukusebenzisa utshwala ngokulinganisela kuthinta ukuzala? Ucwaningo lokulandela phakathi kwabashadile abahlela ukukhulelwa kwabo kokuqala. BMJ. Kutholakala ku: https://pubmed.ncbi.nlm.nih.gov/9712595/
6. Boedt, T., Vanhove, A. C., Vercoe, M. A., Matthys, C., Dancet, E., & Lie Fong, S. (2021). Izeluleko zendlela yokuphila ngaphambi kokukhulelwa kubantu abangabi nenzalo. The Cochrane database of systematic reviews. Kutholakala ku: https://pmc.ncbi.nlm.nih.gov/articles/PMC8092458/
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