Yiziphi izindlela zemvelo ezisebenza kakhulu zokuvuselela i-ovulation nokulawula umjikelezo wakho

Uma uzama ukukhulelwa, ukufunda ngezindlela zemvelo zokuvuselela i-ovulation kuyisiqalo esihle. I-Ovulation iyingxenye ebalulekile yokukwazi ukukhulelwa, futhi ngaphandle kwayo, ukukhulelwa akunakwenzeka. Kodwa kwabanye besifazane, i-ovulation ayigcini ngokwenzeka ngesikhathi, noma ingase ingajwayelekile. Lokhu kungakhungathekisa, ikakhulukazi uma uzama ukukhulelwa. Pho, yini ongayenza? Sizobheka ukuthi ungazisiza kanjani ukuthi ube ne-ovulation nezindlela ezilula zokukusiza ukuthi i-ovulation yenzeke masinyane. Ukuqonda ukuthi ungasebenzisana kanjani nomzimba wakho ngendlela yemvelo kungaba nomthelela omkhulu. Masikufakele lokho.

Kungani I-Ovulation Ejwayelekile Ibalulekile

I-Ovulation iwukuthi iqanda elivuthiwe likhishwa esibelethweni sakho bese selilungele ukuchanyuselwa. Lokhu akwenziwanga njalo kubo bonke abantu. Uma umjikelezo wakho ungajwayelekile noma i-ovulation ingenzeki, kungase kubangelwe amahomoni, ukucindezeleka, noma izinkinga zempilo ezingaphansi. Ukuqonda ukuthi ungazisiza kanjani ukuthi ube ne-ovulation nokuthi ungayikhuthaza kanjani i-ovulation ngendlela yemvelo kungaba usizo olukhulu. Ngokubheka umjikelezo wakho, ungaqala ukubona ukuthi yini engase ibe ibambezela izinto.

Ulungisa Ukudla Kwakho Ukuze Kusekele I-Ovulation

Ukudla ukudla okulinganiselayo kudlala indima enkulu kunalokho ongase ucabange. Ukudla okunothe ngamavithamini namaminerali kusiza ukulawula umjikelezo wakho futhi kungase kusekele indlela yokulawula i-ovulation. Nansi indawo: okokudla okunamandla njengeVitamin D kwaziwa ngokusekela impilo yokuzala, kuyilapho iFolic Acid isiza ekukhuleni kwamaseli anempilo, okuyinto ebalulekile emkhulekweni wokuzala. Ezinye izinto ezibalulekile zokudla ezinjenge-Iron ne-Zinc zisiza ukuphatha izinga lamahomoni elithinta i-ovulation. Abantu abaningi bakhetha amaphilisi e-zinc angcono kakhulu ukuze baqinisekise ukuthi bathola i-zinc eyanele ukuze babe nempilo yokuzala esebenza kahle [1].

Izinguquko ezincane ekudleni kwakho njengokufaka imifino eluhlaza enamagqabunga, amaprotheni angenamafutha amaningi, nezinye izinhlamvu eziphelele zingakusungela ibhalansi engcono, futhi zingase zikusize nokuthi ungazenza kanjani ukuthi i-ovulation yenzeke. Ungase umangale ukuthi nje ukushintsha okulula embalwa kulokho okudlayo kungase kusekele i-ovulation yemvelo.

Ukugcina Isisindo Esinempilo

Isisindo somzimba sinomthelela omkhulu ekubunjweni kwamaqanda. Ukukhuluphala ngokweqile noma ukungabi nesisindo esanele kungaphazamisa ibhalansi yama-hormone futhi kuthinte ukuvamile komjikelezo wakho. Kwesinye isikhathi ngisho nokushintsha kancane esisindweni kungasiza ukubuyisela umjikelezo wakho endleleni efanele futhi kusize ekutheni uqale futhi ukuvuthwa kwamaqanda [2]. Kulabo abasemkhawulweni ophansi we-BMI, ukwengeza ukudla okucebe ngosawoti-buthaka emzimbeni ekudleni kungasiza, kanti ukuzivocavoca okuthambile kungasiza ekwehliseni isisindo esengeziwe.

Uma uzibuza ukuthi ngingazenza kanjani ukuthi ngivuthe amaqanda, kuwufanele ukubheka ukuthi isisindo singase sidlale kanjani indima emjikelezweni wakho. Ukuthola isisindo esinempilo ngawe kungaletha umehluko ohambweni lwakho lokuzala [3].

Ukwehlisa Ingcindezi Ukuze Kusekelwe Ukuvuthwa Kwamaqanda

Noma ungakukholwa, ingcindezi ingaba nomthelela omkhulu ema-hormone akho okuzala. Amazinga aphezulu e-cortisol (i-hormone yokucindezeleka) angaphazamisa ukuvuthwa kwamaqanda futhi aphonse umjikelezo wakho ekungalinganeni [4]. Ukuthola izindlela zokuphatha ingcindezi, njengokuzindla, ukubhala kudayari, noma ngisho nokuhamba ngaphandle, kungaba izinyathelo ezibalulekile ekutholeni indlela yokuvuselela ukuvuthwa kwamaqanda ngendlela yemvelo.

Imikhuba yokuphumula evamile ingasiza umzimba wakho uzizwe uphephile futhi usekelwe, okungase kusize empendulweni yokuthi ungazenza kanjani ukuthi uvuthe amaqanda. Ukwehlisa ingcindezi akudingi ukuba nzima; kuvame ukuba nje ngokuzinika isikhathi esincane nsuku zonke sokuphumula.

Izinguquko Zendlela Yokuphila Ukuze Ama-Ovulation Abe Nempilo

Izinguquko endleleni yokuphila zibalulekile. Ukunciphisa utshwala ne-caffeine, ngokwesibonelo, kungaba nomphumela omuhle emjikelezweni wakho. I-caffeine eningi kakhulu ingaphazamisa amazinga ama-hormone, kanti utshwala bungakhuphula i-estrogen, lokhu kokubili okungenza kuphazamiseke isikhathi sokujiya kwamaqanda. Ukulala kangcono, nakho kusiza ukulawula ama-hormone alawula umjikelezo wakho [5].

Uma usebenza ngendlela yokukhuthaza ukuvuthwa kwamaqanda, ukushintsha kancane indlela yokuphila kungasiza kakhulu. Ukuzivocavoca okuvamile, okungagqilazi umzimba nakho kusekelayo kakhulu. Awudingi ukuzikhandla ejimini; ukuhamba nsuku zonke, ikilasi le-yoga, noma noma yikuphi ukuzivocavoca okuthandayo kungaba usizo kakhulu endabeni yokuthi ngizenze kanjani ukuthi ngivuthe amaqanda.

Izithasiselo Ezingase Zisize

Kunezithasiselo zemvelo ezithile ezingase zifanele ukucatshangelwa uma ufuna indlela yokuvuselela ukuvuthwa kwamaqanda ngendlela yemvelo. Ezinye izithasiselo zisekela ibhalansi yama-hormone kanye nempilo yokuzala:

I-Myo-Inositol ne-D-Chiro Inositol zingathuthukisa ukusabela komzimba kwi-insulin, okusize kakhulu kwabesifazane abane-PCOS abavame ukuba nemijikelezo engajwayelekile [6].

I-L-Arginine iyi-amino acid ethuthukisa ukugeleza kwegazi ezithweni zokuzala, okungenzeka kusekele ukuvuthwa kwamaqanda. Abantu abaningi bafaka i-L-Arginine yokuzala esimeni sabo sansuku zonke ukuze bathuthukise impilo yokuzala futhi basekele imizamo yokukhulelwa [7].

I-CoQ10 iyi-antioxidant enamandla evikela amaseli amaqanda futhi isekele ukuvuthwa kwamaqanda okunempilo [8].

Lezi zithasiselo, kanye nokudla okunomsoco okulinganiselayo, zinganikeza ukusekelwa okwengeziwe kumjikelezo wakho, zisize kumbuzo othi ukuthi "ngingakhuthaza kanjani ukuvuthwa kwamaqanda".

Ukulandelela Ukuvuthwa Kwamaqanda

Ukulandelela ukuvuthwa kwamaqanda kukusiza wazi umzimba wakho kangcono, ukuze ungadlali ngamathuba. Izinga lokushisa lomzimba ngesikhathi sokuphumula (BBT), ukubheka amafinyila wesibeletho, noma amakhithi okubikezela ukuvuthwa kwamaqanda, yizindlela ezisetshenziswa abaningi ukulandelela umjikelezo wabo. Ukwazi kahle ukuthi uvuthwa nini kwenza ukwazi ukuhlela, ikakhulukazi uma usesha ukuthi "ngingaqandeka kanjani".

Lezi zindlela akudingeki zibe nzima. I-thermometer elula yokuhlola i-BBT njalo ekuseni, noma ukunaka izinguquko kumafinyila wesibeletho, kungakunikeza ukuqonda okudingayo ukuze ukhulise amathuba akho okukhulelwa [9].

Okusemqoka

Uma kukhulunywa ngezindlela zemvelo zokukhuthaza ukuvuthwa kwamaqanda, izinguquko ezincane zingaletha umehluko omkhulu. Noma ngabe kuwukwenza izinguquko ezimbalwa ekudleni kwakho, ukunikeza ukuphumula okubalulekile, ukuphatha ukucindezeleka, noma ukuthatha izithasiselo ezisekelayo, lezi zinyathelo zingakusiza ukhuthaze umjikelezo ojwayelekile. Uma izinto zingathuthuki, ukubonisana nochwepheshe wezempilo kungakunikeza olunye usizo. Kuningi okungenziwa ngendlela yemvelo, ngakho thatha konke unyathelo ngenyathelo, futhi ukhumbule ukuthi ukubekezela nokuzinza kuzosiza kakhulu.

Imibuzo evame ukubuzwa

Yiziphi izindlela zemvelo ezisebenzayo zokukhuthaza ukuvuthwa kwamaqanda?

Ukudla okunomsoco okulinganiselayo, ukuphatha ukucindezeleka, nokulala ngokwanele konke kuyizindlela zemvelo ezisekela ukuvuthwa kwamaqanda.

Ungazenza kanjani ukuthi uvuthwe amaqanda masinyane?

Ukulandelela umjikelezo wakho, ukunciphisa i-caffeine, nokudla ukudla okunothe ngezondlo kungakhuthaza ukuthi ukuvuthwa kwamaqanda kwenzeke masinyane.

Ingabe isisindo somzimba sithinta ukuvuthwa kwamaqanda?

Yebo, ukuba mncane ngokweqile noma ukhuluphele ngokweqile kungaphazamisa ibhalansi yamahomoni futhi kuphazamise ukuvuthwa kwamaqanda.

Yiziphi izinguquko zendlela yokuphila ezingakhuthaza ukuvuthwa kwamaqanda ngokwemvelo?

Ukunciphisa utshwala, ukuzivocavoca njalo, nokugcina ukudla okulinganiselayo kungase kusekele ukuvuthwa kwamaqanda.

Ngingayikhuthaza kanjani ukuvuthwa kwamaqanda uma ngine-PCOS?

Ngesifo sama-ovari anezimfuthwane eziningi (PCOS), izithasiselo ezifana ne-myo-inositol, zihlanganiswe nokudla okulinganiselayo nokwehliswa kwengcindezi, zingasiza ukulawula ukuvuthwa kwamaqanda.

Izikhombo

1. Prasad A. S. (2013). Ukutholakala kokushoda kwe-zinc ebantwini: umthelela wakhona empilweni nasemazimbeni ezifo. Advances in nutrition (Bethesda, Md.). Kutholakala ku: https://pubmed.ncbi.nlm.nih.gov/23493534/
2. Sirmans, S. M., & Pate, K. A. (2013). I-epidemiology, ukuxilongwa, nokuphathwa kwesifo sama-ovari anezimfuthwane eziningi. Clinical epidemiology. Kutholakala ku: https://pubmed.ncbi.nlm.nih.gov/24379699/
3. Pasquali, R., & Gambineri, A. (2006). Imithi yokuqinisa ukuzwela ku-insulin esifweni sama-ovari anezimfuthwane eziningi. European journal of endocrinology. Kutholakala ku: https://pubmed.ncbi.nlm.nih.gov/16728533/
4. Wiegner, L., Hange, D., Björkelund, C., & Ahlborg, G., Jr (2015). Ubuningi bengcindezi ezwakalwayo nokuxhumana nezimpawu zokukhathala okukhulu, ukucindezeleka nokukhathazeka kubantu basesigabeni seminyaka yokusebenza abafuna ukunakekelwa kokuqala--ucwaningo lokubuka. BMC family practice. Kutholakala ku: https://pubmed.ncbi.nlm.nih.gov/25880219/
5. Brown, G. M., Pandi-Perumal, S. R., Trakht, I., & Cardinali, D. P. (2009). I-melatonin nokubaluleka kwayo ekukhathaleni kohambo lwezindiza (jet lag). Travel medicine and infectious disease. Kutholakala ku: https://pubmed.ncbi.nlm.nih.gov/19237140/
6. Genazzani, A. D., Lanzoni, C., Ricchieri, F., & Jasonni, V. M. (2008). Ukuphathwa kwe-myo-inositol kunomphumela omuhle ku-hyperinsulinemia nakwezinkomba zamahomoni ezigulini ezikhuluphele ezinesifo sama-ovari anezimfuthwane eziningi. Gynecological endocrinology : the official journal of the International Society of Gynecological Endocrinology. Kutholakala ku: https://pubmed.ncbi.nlm.nih.gov/18335328/
7. Moghetti, P., Bacchi, E., Brangani, C., Donà, S., & Negri, C. (2016). Imiphumela yokuzivocavoca emzimbeni ngokumetabolism. Frontiers of hormone research. Kutholakala ku: https://pubmed.ncbi.nlm.nih.gov/27348753/
8. Bentov, Y., & Casper, R. F. (2013). Iqanda lomuntu elidala--ingathuthukiswa yini imisebenzi ye-mitochondria?. Fertility and sterility. Kutholakala ku: https://pubmed.ncbi.nlm.nih.gov/23273985/
9. Bigelow, J. L., Dunson, D. B., Stanford, J. B., Ecochard, R., Gnoth, C., & Colombo, B. (2004). Ukuqaphela umucu wesitho sangasese sowesifazane ngesikhathi sefasitela elikhiqizayo: umkhombandlela ongcono wokukhulelwa kunokubheka isikhathi socansi. Human reproduction (Oxford, England). Kutholakala ku: https://pubmed.ncbi.nlm.nih.gov/14990542/