Malingana ngati zimakhala zolimbitsa thupi, kuchita masewera olimbitsa thupi nthawi zonse kumakhala ndi zotsatira zabwino pazochitika zambiri za thupi, kuphatikizapo kubereka kwa amuna ndi akazi. Kuchita masewera olimbitsa thupi pamene muli ndi pakati ndi kotheka komanso ngakhale kulimbikitsidwa, posintha zomwe mumachita kuti mukhale ndi pakati.

Mwa akazi

Kafukufuku waku Boston University (1) adafufuza maulalo pakati pa BMI, kubereka komanso kuchita masewera olimbitsa thupi m'gulu la azimayi opitilira 3500. Zotsatira zake zidawonetsa mapindu ochita masewera olimbitsa thupi pang'ono pa chonde, mosasamala kanthu za BMI. Choncho, poyerekeza ndi amayi omwe ankachita masewera olimbitsa thupi osakwana ola limodzi pa sabata, omwe ankachita masewera olimbitsa thupi osachepera maola 5 pa sabata anali ndi 18% mwayi wotenga mimba.

Kuchita masewera olimbitsa thupi nthawi zonse kumathandiza kuti mukhale ndi thanzi labwino, ndipo motere, n'kopindulitsa pa chonde chifukwa kunenepa kwambiri kapena kunenepa kwambiri kumawonjezera chiopsezo cha matenda a ovulation. Minofu yamafuta imatulutsa mahomoni omwe, mopitilira muyeso, amatha kusokoneza katulutsidwe ka gonadotropins (LH ndi FSH), mahomoni akuluakulu am'mimba.

Mwa anthu

Kumbali ya amuna nawonso, kafukufuku wambiri wawonetsa ubwino wochita masewera olimbitsa thupi pa kubereka, makamaka makamaka pa ndende ya umuna.

Kafukufuku wa 2012 wopangidwa ndi Harvard Public School of Health (2) pa amuna 182 azaka zapakati pa 18 mpaka 22 adawonetsa kusiyana kwakukulu pakukhazikika kwa umuna kutengera momwe amakhalira komanso kuchita masewera olimbitsa thupi. Amuna amene amaonera wailesi yakanema maola oposa 20 pa mlungu anali ndi 44% kutsika kwa umuna kuposa amuna amene sankaonera TV. Amuna ochita masewera olimbitsa thupi kwa maola oposa 15 pa sabata anali ndi 73% ya umuna wochuluka kuposa amuna omwe amachita masewera osakwana maola asanu pa sabata.

Kafukufuku waku Iran (3) adayesa kufotokozera kukula kwa masewera olimbitsa thupi omwe amapindulitsa kwambiri kubereka kwa amuna poyesa gulu la amuna azaka za 25 mpaka zaka 40 ma protocol atatu pama treadmills, masabata a 24 okhalitsa: kuphunzitsidwa mwamphamvu, kuphunzitsidwa mwamphamvu, maphunziro apamwamba kwambiri. (HIIT). Gulu lolamulira lachinayi silinachite nawo masewera olimbitsa thupi. Zotsatira zake zidawonetsa kuti kuchita masewera olimbitsa thupi kulikonse kumapangitsa kuti umuna ukhale wabwino ndi zolembera zochepa za kupsinjika kwa okosijeni ndi kutupa. Kupitirizabe zolimbitsa mphamvu maphunziro (30 min 3 kapena 4 nthawi pa sabata) anapezeka kuti ndi opindulitsa kwambiri, ndi umuna kuchuluka kwa 8,3%, umuna kuchuluka kwa 21,8%, ndi motile umuna ndi zochepa morphological abnormalities.

Ntchito yam'mbuyomu yochokera ku Harvard Public School of Health (4) yomwe idaperekedwa ku 2013 American Society of Reproductive Medicine Congress idawonetsa phindu la zochitika zakunja ndi kukweza zolemetsa pa kubereka kwa amuna, ndi njira zomwe zingagwiritsidwe ntchito kupanga vitamini D ndi katulutsidwe. za testosterone.

Kuchita masewera olimbitsa thupi panthawi ya ovulation sikukhudza mwayi wa umuna ngati kugonana kukuchitika. Momwemonso, kuchita masewera olimbitsa thupi kumayambiriro kwa mimba sikuwonjezera chiopsezo chopita padera. Mu milandu yopitilira 70%, kupititsa padera kumalumikizidwa ndi vuto la chromosomal mu mluza (5).

Mwa akazi

Ngati zolimbitsa thupi zolimbitsa thupi zimapindulitsa ku chonde kwa amayi, zomwe zimachitidwa mwamphamvu, komano, zitha kukhala ndi zotsatira zotsutsana.

Zotsatira za kafukufuku wa Boston zinasonyeza kuti amayi oonda kapena olemetsa omwe ankachita masewera olimbitsa thupi kwa maola oposa 5 pa sabata anali ochepera 32% kuti atenge mimba. Maphunziro ena, monga Maphunziro a Zaumoyo ku North Trøndelag (6), anali atakhazikitsa kale mgwirizano pakati pa masewera olimbitsa thupi kwambiri kapena apamwamba (marathon, triathlon, skiing skiing) ndi chiopsezo cha kusabereka.

Zimazindikirika m'dziko lamasewera, makamaka kupirira ndi kuvina kwa ballet, kuti amayi omwe amachita masewera olimbitsa thupi kapena apamwamba nthawi zambiri amakhala ndi nthawi yosasinthasintha komanso kusokonezeka kwa ovulation. Pazovuta kwambiri - izi ndizochitika pamene mukusewera masewera apamwamba - thupi limalowa mu "kupulumuka" mode ndikuonetsetsa kuti ntchito zake zofunika ndizofunika kwambiri. Ntchito yoberekera ndiye yachiwiri ndipo hypothalamus sichimatsimikiziranso kutulutsa kwa mahomoni a ovarian cycle. Njira zina zimagwira ntchito monga kuchepa kwa mafuta ambiri komwe kungathe, monga kuchuluka kwake, kusokoneza katulutsidwe ka mahomoni. Chifukwa chake zimatsimikiziridwa kuti kulemera kwa thupi (BMI yochepera 18) kumatha kuchepetsa kupanga kwa GnRH, ndi zotsatira za vuto la ovulation (7).

Mwamwayi, zotsatira zoyipa za maphunziro olemetsa zitha kukhala zosakhalitsa.

Mwa anthu

Maphunziro osiyanasiyana (8, 9) awonetsa kuti kupalasa njinga kumatha kusintha umuna, ndikuchepa kwa umuna komanso kuyenda. Kafukufuku wosiyanasiyana (10) awonetsanso kuti kuchita masewera olimbitsa thupi mwamphamvu kumatha kusokoneza umuna kudzera pakuwotcha kwa thupi, komwe kungasinthe umuna. Kuti agwire bwino ntchito, machende ayenera kukhala pa kutentha kwa 35 ° C (ndicho chifukwa chake sali pamimba (.

Masewera olimbitsa thupi amathanso kukhudza libido ya amuna, akuwonetsa kafukufuku wa 2017 (11), ndipo potero amachepetsa kuchuluka kwa kugonana kotero kuti mwayi wokhala ndi pakati.

Ndizotheka, komanso m'pofunika kupitiriza kuchita masewera olimbitsa thupi pa nthawi ya mimba ngati palibe mavuto (mimba amapasa, kuopseza kubereka msanga, matenda oopsa, IUGR, khomo lachiberekero lotseguka kuluma, latuluka previa, matenda. mtima, imfa amniotic). madzimadzi, kuphulika kwa nembanemba, matenda a shuga 1 osalamulirika, kuchepa kwa magazi m'thupi, mbiri ya prematurity).

Kafukufuku wochuluka wasonyeza ubwino wa masewera a amayi apakati kukhala ndi thanzi labwino, mwakuthupi (kuchepa kwachiwopsezo cha matenda a shuga, kuopsa kwa mtima, kunenepa kwambiri, kubereka mwachibadwa komwe kukondweretsedwa) ndi maganizo (kuchepa kwa nkhawa, kudzidalira, kuchepa kwa mwana. bulu). Ngati mchitidwewu uli wocheperako komanso umayang'aniridwa ndi dokotala, sizimawonjezera chiopsezo cha kubadwa msanga, kupititsa padera, kapena kuchepa kwa kukula (IUGR) (11).

Zolimbitsa thupi ndi mbali ya ukhondo ndi dietetic malamulo kupewa zosiyanasiyana mimba matenda: kudzimbidwa, katundu miyendo, kupweteka kwa msana, tulo matenda.

Komabe, muyenera kusankha zochita zanu bwino ndikusintha machitidwe anu. Malingaliro apadziko lonse lapansi amayitanitsa mphindi 30/40 zolimbitsa thupi zolimbitsa thupi 3-4 pa sabata, komanso mphindi 30 zomanga minofu kamodzi kapena kawiri pa sabata (1).

Ndi masewera ati omwe mungakonde?

Kuyenda, njinga zolimbitsa thupi, kusambira, aqua aerobics ndi yoga zimagwiritsidwa ntchito bwino pa nthawi ya mimba.

Zina ziyenera kupewedwa chifukwa cha chiopsezo cha kugwa, kugwedezeka ndi kugwedezeka, makamaka: masewera omenyana (nkhonya, wrestling, etc.), skiing kumapiri, skating, kukwera, kukwera pamahatchi, masewera a timu, masewera okwera, scuba diving, masewera olimbitsa thupi onama. kumbuyo pambuyo pa sabata la 20 (chifukwa cha chiopsezo cha kupanikizana kwa vena cava).

Mpaka liti kusewera masewera?

Ntchito yamtunduwu imatha kupitilizidwa mpaka kumapeto kwa mimba, kusintha mphamvu pa masabata.