Ama-vithamini angcono kakhulu okukuSiza ukhulelwe intombazane nokuthi udle ini ukuze uthole imiphumela engcono

Ngakho-ke, ufuna ukuba nentombazane? Kungenzeka uzibuza ukuthi ngabe kukhona ama-vitamin athile okusiza ubelethe intombazane nokuthi ngabe lokho okudlayo kungenza umehluko ngempela yini. Lokhu-ke: akekho ongakuqinisekisa ngo-100% ukubhonga ubulili bengane, kodwa kukhona izindlela ezingase zikhulise amathuba okuba nendodakazi. Kule bhulogi, sizobheka ama-vitamin angcono kakhulu okusiza ubelethe intombazane nalokho ongakudla ukuze ubelethe intombazane, ngokusekelwe kulokho okushiwo ezinye izifundo, amathiyori, ngisho namasiko amadala abantu abadala.

Indlela ama-vitamin angakusiza ngayo ubelethe intombazane

Amanye ama-vitamin adlala indima enkulu empilweni yokuzala, kanti amanye awo angase asize ngisho nokuthi ubelethe intombazane. Nawa ama-vitamin avelele kakhulu:

I-Calcium ne-Magnesium

Kungenzeka ukuthi uke wezwa ukuthi ukudla okucebe nge-calcium ne-magnesium kungakhuphula amathuba akho okuthola intombazane. Kungani? Hhayi-ke, ithiyori ithi la ma-mineral enza indawo yangasese owesifazane ibe namazinga aphezulu e-asidi, okungenzeka ilungele isidoda se-X-chromosome (sabesifazane) ngoba singahlala isikhathi eside kunesidoda se-Y-chromosome (sabesilisa) [1].

Ukudla okufana nobisi, ushizi, ne-yogurt imithombo emihle ye-calcium, kanti imifino eluhlaza enamagqabunga, amantongomane, nembewu inothe nge-magnesium. Ngakho gcwalisa leyo pleyiti!

Ithiphu ephambili: Zama ukudla okuningi kwalokhu kudla izinyanga ezimbalwa ngaphambi kokuzama ukukhulelwa. Ukungaguquguquki kubalulekile lapha.

I-Vitamin D

I-Vitamin D ayinhle kuphela emathanjeni akho, kodwa ibalulekile nasekulinganiseni amahormone, okungenzeka ithuthukise ukuzala ngokwemvelo [2]. Iphinde isize umzimba ukumunca i-calcium. Lokho kufana nokushaya izinyoni ezimbili ngedwala elilodwa uma uzama ukuthola intombazane.

Ungayithola i-Vitamin D elangeni, enhlanzini enamafutha, nakwezinye izinhlobo zokudla eziqinisiwe.

Ithiphu ephambili: Chitha isikhathi esiningi elangeni, kodwa ungakhohlwa ukuhlola izinga lakho le-Vitamin D. Amazinga aphansi angathinta ukuzala.

I-Folic Acid

I-folic acid ingenye yama-vitamin abalulekile uma uzama ukukhulelwa. Ayisizi nje kuphela ekuthuthukiseni umbungu; iphinde isekele uhlelo lwakho lokuzala, okungaba yinzuzo uma uzama ukuthola intombazane [3].

Uzoyithola ekudleni okufana nobhontshisi, isipinashi, nakuma-cereal aqinisiwe ngezithasiselo.

Ithiphu ephambili: Qala ukuthatha ama-supplement e-folic acid okungenani inyanga ngaphambi kokuba uhlele ukuqala ukuzama ukukhulelwa. Kuyisinyathelo esilula kodwa esisebenzayo.

I-Vitamin B6

I-Vitamin B6 isiza ukulawula umjikelezo wakho nokulinganisa amahormone. Lokho kungakunika ithuba elingcono lokuthola intombazane [4].

Ukudla okufana namabhanana, amazambane, nama-chickpeas kucebe ngo-B6. Kulula ukuwengeza ekudleni kwakho!

Ithiphu ephambili: Zama ukwengeza ukudla okucebe ngo-B6 ekudleni kwakho kwansuku zonke. Lona ushintsho oluncane olungenza umehluko ngokuhamba kwesikhathi.

Okumele ukudle ukuze ubelethe intombazane

Manje, ake sikhulume ngokudla okungenza kube nokwenzeka kakhulu ukuba nomntwana oyintombazane. Khumbula, lokhu akusiwona umshwalense, kodwa kungase kusize ukuguqula amathuba kancane.

Ukudla Okunokubababa

Kukhona umbono wokuthi indawo enokubababa ingase ithande isidoda esiholela ekuzalweni kwentombazane. Ngakho, ukudla okwenza umzimba ube nokubababa okuthe xaxa kungase kusize [5].

Cabanga ngezithelo ze-citrus, ama-dressing anosisekelo sika-vingar, namaplamu. Konke lokhu kukholelwa ukuthi kwakha indawo lapho isidoda se-X sinamathuba angcono. Ukuqonda when is sperm the strongest kungasiza futhi ukwandisa amathuba okuchuma ngempumelelo, njengoba isikhathi singadlala indima ebalulekile.

Ithiphu ePhezulu: Faka uviniga kancane kuma-salad akho noma ucindezele ulamula enhlanzini yakho ukuze uthole ukunambitheka okuhlukile.

Ukudla Olunosawoti Omncane, OluneKhalisiyamu Eningi

Ukudla okunososawoti abancane kodwa kunekhalisiyamu eningi kungomunye umbono odumile wokwandisa amathuba okuzala intombazane. Lokhu kusho ukunciphisa ukudla okunesawoti omningi nokudla okucutshunguliwe kuyilapho wengeza ukudla okune-calcium eningi njengobisi olufiswe, ushizi, nemifino eluhlaza [6].

Ithiphu ePhezulu: Ukupheka ekhaya kwenza kube lula ukulawula usawoti, ngakho zama ukupheka kakhulu ekhaya.

Imifino Eluhlaza Namantongomane

Imifino enamagxolo aluhlaza kanye namantongomane, ikakhulukazi ama-almond namantongomane wesikwashi samathanga (pumpkin seeds), kugcwele i-magnesium, engase isize uma uzama ukuthola intombazane [7].

Lokhu kudla akusizi nje kuphela ekuzaleni—kuhle nempilo yakho yonke, futhi.

Ithiphu ePhezulu: Gcina isikhwama samantongomane ukuze uzidle phakathi nosuku noma wengeze isipinashi kuma-smoothie akho ukuze uthole umphakelisamosoco owengeziwe.

Inhlanzi Zasolwandle

Izinhlanzi zasolwandle ezifana namasadini nenyosi zasolwandle (salmon) zinothe ngamafutha anempilo, ikhalisiyamu kanye ne-magnesium. Le misoco ingase isize ukwandisa amathuba okuba nentombazane [8].

Futhi zigcwele ama-Omega-3, awusizo kakhulu empilweni yokuzala ngokujwayelekile.

Ithiphu ePhezulu: Zama ukudla izinhlanzi kabili ngesonto. Akusizi kuphela ekuzaleni kodwa nasekuphileni kahle jikelele.

Ezinye Izindlela Zokuzala Intombazane

Nakuba amavithamini nokudla kuyisiqalo esihle, ezinye izindlela zemvelo zingase zikusize ukwandisa amathuba okuba nentombazane. Nawa amathiphu:

Isikhathi Socansi

Zamaya ucansi izinsuku ezingu-2-3 ngaphambi kokuqanda. Kukholelwa ukuthi isidoda esiholela ekuzalweni kwentombazane siphila isikhathi eside, ngakho ukuba nocansi kusenesikhathi kungavumela leso sidoda se-X esihamba kancane sifinyelele iqanda [9].

Ukusebenzisa i-ovulation kit kungakusiza ukhombe kahle ukuthi ususeduze nini nokuqanda.

Ukungena Okujulile Okuncane

Ukungena okujulile okuncane ngesikhathi socansi kungase kuthande isidoda esiholela ekuzalweni kwentombazane, njengoba sikhula kangcono ezimeni ezinokubababa eziseduze nomlomo wesitho sangasese sowesifazane [10].

Ithiphu ePhezulu: Isikhundla se-missionary sivame ukunconywa uma kudingeka ukungena okujulile okuncane.

Gwema I-orgasm Kowesifazane

Abanye bakholelwa ukuthi ukugwema i-orgasm kowesifazane kungase kusize, ngoba i-orgasm ikhipha uketshezi olunama-alkaline olungase luthande isidoda esiholela ekuzalweni kwendodana.

Ithiphu ePhezulu: Lokhu kungase kuzwe kunzima kancane, kodwa kufanelekile ukukuzama uma uzimisele ukuzama ukuthola intombazane.

Okubalulekile ekugcineni

Noma kungekho fomula emangalisayo eqinisekisa ubulili obuthile, ukugxila kwamanye amavithamini ukuze ukhulelwe intombazane nokwenza izinguquko ekudleni kungasiza ukudala indawo engase yandise amathuba okukhulelwa indodakazi. Yiba nesineke futhi uhlale ukuthembekile—impilo yokuzala idinga isikhathi. Ekugcineni kosuku, okubaluleke kakhulu ukukhulelwa okunempilo nengane enempilo.

Imibuzo evame ukubuzwa

Ingabe amavithamini angempela angasiza ukukhulelwa intombazane?

Nokho nakuba zisekela ukuzala jikelele, amavithamini wona wedwa angeke aqinisekise ukukhulelwa intombazane. Kodwa-ke, angasiza ukudala indawo esebenzela kangcono isidoda sowesifazane.

Yiziphi izinhlobo zokudla okufanele ngizigweme ukuze ngikhulelwe ingane yentombazane?

Gwema ukudla okunotshwala omningi we-sodium, ngoba kukholakala ukuthi kusekela isidoda sowesilisa. Gxila kakhulu ekudleni okunothile nge-calcium ne-magnesium.

Kufanele ngithathe le mivithamini isikhathi esingakanani ngaphambi kokuzama ukukhulelwa?

Kuhle ukuqala okungenani izinyanga ezintathu ngaphambi kokuzama ukukhulelwa ukuze uthole imiphumela emihle kakhulu.

Ingabe ukudla kukababa kungaba nomthelela emathubeni okukhulelwa intombazane?

Ukudla kukababa kunomthelela ekwazini nasekhwalithini yesidoda kodwa akuxhunywanga ngqo ebulilini bengane.

Ingabe kukhona ubungozi obuhambisana nokulandela ukudla okukhethekile okuhloswe ngakho ukukhulelwa intombazane?

Inqobo nje uma ukudla kwakho kuhlelekile futhi kungagqilazi, kufanele kube kuphephile. Hlale ukhuluma nodokotela ngaphambi kokwenza izinguquko ezinkulu.

Izinkomba

1. Mathews, F., Johnson, P. J., & Neil, A. (2008). Ungukudla okudliwe unina: ubufakazi bokuthi ukudla kukamama ngaphambi kokukhulelwa kunomthelela kubulili bombungu ebantwini. Proceedings. Biological sciences. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC2602810/
2. Lerchbaum, E., & Obermayer-Pietsch, B. (2012). I-vitamin D nokuzala: ukubuyekezwa okuhlelekile. European journal of endocrinology. Available at: https://pubmed.ncbi.nlm.nih.gov/22275473/
3. Czeizel, A. E., & Dudás, I. (1992). Ukuvimbela ukuvela kokuqala kokungavikeleki komgogodla wobuchopho ngokwengeza amavithamini ngesikhathi esiseduze nokukhulelwa. The New England journal of medicine. Available at: https://pubmed.ncbi.nlm.nih.gov/1307234/
4. Wyatt, K. M., Dimmock, P. W., Jones, P. W., & Shaughn O'Brien, P. M. (1999). Ukusebenza kahle kwe-vitamin B-6 ekwelapheni isifo sangaphambi kokuya esikhathini: ukubuyekezwa okuhleliwe. BMJ (Clinical research ed.). Available at: https://pubmed.ncbi.nlm.nih.gov/10334745/
5. Farhud, D., Mokhtaryan-Gilani, T., Mokhtarian Gilani, T., Azimi, N., & Kiani, Z. (2022). Ukusebenzisa izindlela ezingahlaseli ukukhetha ubulili; ukukhetha ubulili ngokudla nokunquma isikhathi sokuvuthwa kwamaqanda e-Iran. Iranian journal of public health. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC9546797/
6. Vujkovic, Marijana. (2010). Amaphethini okudla nokuzalana kwabantu. Circulation-cardiovascular Imaging - CIRC-CARDIOVASC IMAGING. Available at: https://www.researchgate.net/publication/241860645_Dietary_Patterns_and_Human_Reproduction
7. Gleeson, M., Nieman, D. C., & Pedersen, B. K. (2004). Ukuzivocavoca, ukudla okunempilo nomsebenzi wokuzivikela komzimba. Journal of sports sciences. Available at: https://pubmed.ncbi.nlm.nih.gov/14971437/
8. Innis S. M. (2008). Amafutha acid e-omega 3 ekudleni nobuchopho obusathuthuka. Brain research. Available at: https://pubmed.ncbi.nlm.nih.gov/18789910/
9. Orzack, S. H., Stubblefield, J. W., Akmaev, V. R., Colls, P., Munné, S., Scholl, T., Steinsaltz, D., & Zuckerman, J. E. (2015). Isilinganiso sobulili babantu kusukela ekunyalweni kuze kube ukuzalwa. Proceedings of the National Academy of Sciences. Available at: https://www.pnas.org/doi/10.1073/pnas.1416546112
10. Gray R. H. (1991). Ukuhlela umndeni ngokwemvelo nokukhetha ubulili: iqiniso noma inganekwane?. American journal of obstetrics and gynecology. Available at: https://pubmed.ncbi.nlm.nih.gov/1836712/