Chakudya chobereka

Ana ndi maluwa a moyo. Ichi ndi chisangalalo chathu ndi kufooka kwathu. Timawakonda kwambiri ndikuwalota mosalekeza. Koma sitingathe kukhala ndi pakati nthawi zonse. Chochititsa chidwi kwambiri, zifukwa za izi nthawi zambiri sizimangokhala pamavuto omwe amayi kapena abambo amakhala nawo, koma pazakudya zawo. Ndipo pamenepa, kuti mukwaniritse maloto okondedwa, mukufunikira zochepa kwambiri: chotsani zinthu zina, m'malo mwa zina.

Chakudya ndi pakati

Mphamvu yakukhala ndi mphamvu yokhoza kutenga pakati pamagulu asayansi yakambidwa za posachedwa. Zaka zingapo zapitazo, akatswiri aku University ya Harvard adapanga zomwe zimatchedwa "Zakudya zobereketsa”Ndipo zatsimikizira kuti ndi zothandiza pochita. Adachita kafukufuku yemwe amayi opitilira 17 zikwi azaka zosiyanasiyana adatenga nawo gawo. Zotsatira zake zidawonetsa kuti zakudya zomwe adapanga zitha kuchepetsa chiopsezo chokhala osabereka chifukwa cha zovuta za ovulation ndi 80%, zomwe nthawi zambiri zimayambitsa.

Komabe, malinga ndi asayansi, kadyedwe kameneka kamakhala ndi zotsatira zabwino osati kwa amayi okha, komanso amuna. Izi zikufotokozedwa ndi mfundo yakuti mankhwala onse, kapena m'malo zinthu zomwe zili ndi kulowa m'thupi, zimakhudza ubereki. Chifukwa chake, kuphatikiza kwa mahomoni, mwachitsanzo, kumachitika chifukwa cha phytonutrients. Ndipo chitetezo cha dzira ndi umuna ku ma free radicals amaperekedwa chifukwa cha antioxidants.

Jill Blackway, wolemba mnzake wa bukuli "Pulogalamu ya miyezi itatu yobereka“. Amanena kuti magawo osiyanasiyana azungulira thupi la mkazi, njira zosiyanasiyana zimachitika, zomwe zimakhudzana ndi kaphatikizidwe ka mahomoni ena. Chifukwa chake, "ngati mayi akufuna kuwonjezera mwayi wake woyembekezera, ayenera kudya zakudya zomwe thupi lake limafunikira nthawi ina." Mwanjira ina, pakusamba, amafunika kudya chitsulo chochulukirapo, panthawi yama follicular - phytonutrients ndi vitamini E, komanso nthawi yovulaza - zinc, omega-3 fatty acids, mavitamini B ndi C.

Ndikoyenera kudziwa kuti mosiyana ndi ena, zakudya zobereketsa zalandira chivomerezo cha asayansi ndi madokotala ambiri. Ndipo zonse chifukwa sizipereka zoletsa zilizonse zazakudya, m'malo mwake, zimalimbikitsa kusiyanitsa momwe ndingathere ndi mankhwala athanzi. Komanso, payenera kukhala osati zokwanira mwa iwo, koma kwenikweni zambiri mu zakudya. Pamapeto pake, chilengedwe “chinakonza” munthu m’njira yoti panthaŵi ya njala sangabereke ana, ndipo m’mikhalidwe yochuluka amasangalala ndi ana ake mpaka kukhutiritsidwa ndi mtima wake.

Zinthu zothandiza pathupi

Zakudya zoberekera akuti: mukufuna kukhala ndi pakati? Idyani zonse ndi zina zambiri. Komabe, munthu sayenera kuiwala kuti abambo ndi amai ndi osiyana. Njira zosiyanasiyana zimachitika m'matupi awo, ndipo mahomoni osiyanasiyana amapangidwa mosiyanasiyana. Ichi ndichifukwa chake amafunikira mavitamini ndi mchere wosiyanasiyana kuti akhale ndi pakati.

Kodi amayi amafunikira chiyani?

• Iron - Zimakhudza msambo. Kuperewera kwake, makamaka, kumatha kuyambitsa kuchepa kwa magazi, komwe chiberekero ndi thumba losunga mazira sililandira mpweya wokwanira, womwe umakhudza magwiridwe antchito awo, ndipo poipa kwambiri, pakakhala ovulation. Yemweyo yemwe amadziwika kuti ndiye chifukwa cha kusabereka kwazimayi.
• Zinc - Imakhala ndi udindo wosunga mulingo woyenera wa estrogen ndi progesterone ndikuonetsetsa kusasitsa kwa dzira munthawi yake.
• Folic acid - amatenga nawo gawo pakupanga maselo ofiira am magazi ndikuletsa kukula kwa kuchepa kwa magazi. Komanso, madokotala amalangiza kuti azigwiritsa ntchito pokhapokha asanakhale ndi pakati, komanso panthawiyo, kuti athetse vuto la matenda a fetus.
• Vitamini E - imasinthira kaphatikizidwe ka mahomoni ogonana ndi mulingo wa insulini m'magazi, imakonzekeretsa chiberekero chokhazikitsira dzira la umuna, imakhazikitsa mahomoni ndikulimbikitsa kuyambika kwa ovulation.
• Vitamini C ndi antioxidant yamphamvu yomwe imateteza maselo ku zopitilira muyeso ndikuchepetsa zovuta zakupsinjika kwakuthupi.
• Manganese ndi ovuta kukhulupirira, koma imathandizira kutulutsa kwa glands, komwe njira yopangira chibadwa cha amayi imadalira.
• Omega-3 fatty acids - Wonjezerani mwayi wokhala ndi pakati powonjezera magazi a uterine. Pakati pa mimba, chiopsezo chobadwa msanga chimachepetsedwa, ndipo kukula ndi kukula kwa mwana wakhanda kumalimbikitsidwa.

Kodi amuna amafunikira chiyani?

• Zinc ndizolimbikitsa zachilengedwe za chitetezo cha mthupi, zomwe zimakhudzanso kuchuluka ndi mtundu wa umuna wamwamuna (kuphatikiza motility yawo), komanso amatenga nawo gawo pakupanga kwawo. Kuphatikiza apo, imalimbikitsa kaphatikizidwe ka mahomoni ogonana ndipo imayambitsa magawano am'maselo.
• Selenium - imapangitsa umuna kuyenda bwino ndikuwonjezera kuchuluka kwawo, komanso kutenga nawo gawo pamagulu a testosterone. Malinga ndi madokotala, ndiko kusowa kwa izi m'thupi lamwamuna komwe kumatha kuyambitsa padera mwa mayi kapena zolakwika zobadwa m'mimba mwa mwana.
• Vitamini B12 - imakulitsa umuna ndi kusunthika kwa umuna - zomwe zimatsimikizika mwamphamvu ndi ofufuza aku Japan aku Yamaguchi University.
• Vitamini C - imalepheretsa umuna kukakamira kapena kukulitsa - chimodzi mwazomwe zimayambitsa kusabereka kwa abambo.
• Omega-3 fatty acids - amachititsa kuti ma prostagladins apangidwe, kusowa kwawo kumabweretsa kuchepa kwa umuna.
• L-carnitine ndi imodzi mwamafuta odziwika bwino ndipo, kuphatikiza, njira zowonjezera umuna ndi kuchuluka kwa umuna.

Top 20 mankhwala kwa mimba

Mazira ndi gwero la mavitamini B12, D ndi mapuloteni - izi ndi zinthu zina zazing'ono ndi zazikulu zimayambitsa kupangika kwa maselo atsopano komanso kaphatikizidwe ka mahomoni ogonana amuna kapena akazi okhaokha.

Mtedza ndi mbewu - zili ndi omega-3 fatty acids, zinc, vitamini E ndi protein, zomwe zimapangitsa umuna kukhala wabwino mwa amuna ndikukhazikitsa mahomoni mwa akazi.

Sipinachi ndi gwero la chitsulo, mapuloteni, carotene, organic acid, antioxidants, mavitamini ndi michere yomwe imakhudza chonde. Kuphatikiza pa izi, masamba ena obiriwira obiriwira amakhala ndi zofanana.

Beets - ali ndi chitsulo, chomwe chimagwira nawo njira ya hematopoiesis ndikulimbikitsa kuyambika kwa ovulation mwa akazi.

Lentil - ali ndi ma amino acid ofunikira. Komabe, m'pofunika kugwiritsa ntchito kale chifukwa ndi chimodzi mwa zinthu zochepa zachilengedwe zomwe sizingathe kudziunjikira zinthu zoopsa.

Maamondi ndiwo magwero a mavitamini B ndi E, komanso mafuta a masamba, omwe amathandiza kuti mahomoni azikhala okhazikika mwa amayi. Kuphatikiza apo, ili ndi mkuwa, phosphorous, iron, potaziyamu ndi mapuloteni omwe amuna amafunikira.

Mafuta a azitona - ali ndi michere yambiri ndipo amalimbikitsa kuyamwa kwawo. Mutha kusintha m'malo mwa azitona.

Peyala ndi gwero la oleic acid, lomwe limakhazikika m'mwazi wama cholesterol.

Broccoli - Ili ndi vitamini C, zinc, selenium, phosphorous ndi beta-carotene, zomwe zimathandizira kuti pakhale pakati.

Zipatso ndi gwero la mavitamini B, C ndi A, komanso zinthu zingapo zomwe zimathandizira pakugwiritsa ntchito njira zoberekera.

Yogurt - imakhala ndi mavitamini D, B12, zinc komanso kuchuluka kwa mapuloteni. Mwazina, zimathandizira chimbudzi ndi mayamwidwe azakudya.

Chiwindi - Ili ndi vitamini D, zinc, selenium, folic acid, iron ndi vitamini B12 - zinthu zonsezi zomwe zimakhudza kuthekera kwa kutenga pakati.

Oyster ndi gwero la zinc, lomwe limakhudza kwambiri chitetezo cha mthupi komanso njira zoberekera. Mutha kuzisinthanitsa ndi nsomba zina zilizonse zam'nyanja.

Uchi ndi chinthu chomwe chimakhala ndi zinthu zambiri zothandiza, komanso ndi aphrodisiac yamphamvu.

Salmon ndi gwero la vitamini D, omega-3 fatty acids, selenium, zinc ndi vitamini B12, zomwe zimapangitsa kuti umuna ukhale wabwino mwa amuna ndi mahomoni azimayi. Mitundu ina ya nsomba idzagwira ntchito m'malo mwake.

Nyemba ndi zakudya zabwino zolimbitsa thupi ndi chitsulo, mapuloteni, ndi folic acid.

Buckwheat ndi mbewu zina ndi zopatsa mphamvu zomwe zimapatsa thupi mphamvu ndikuwonjezera shuga m'magazi. Wotsirizira, mwa njira, amatha kuyambitsa vuto la mahomoni mwa akazi.

Chinanazi ndi gwero la manganese.

Garlic - Ili ndi selenium ndi zinthu zina zomwe zimawonjezera mwayi wokhala ndi pakati komanso zimathandizira kuti zisungidwe mtsogolo.

Kutentha ndi gwero la antioxidants.

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