Ukudla kokukhulelwa

Izingane ziyizimbali zokuphila. Lokhu kuyinjabulo nobuthakathaka bethu. Sibathanda kakhulu futhi ngokungapheli ngamaphupho ngabo. Kodwa asikwazi njalo ukukhulelwa. Okuthakazelisa kakhulu ukuthi izizathu zalokhu ngokuvamile azikho kakhulu ezinkingeni zezempilo abesifazane noma amadoda abanazo, kodwa ekudleni kwabo. Futhi kulokhu, ukuze ufeze iphupho eliyigugu, udinga okuncane kakhulu: susa imikhiqizo ethile kuyo, uyifake eminye.

Ukudla nokukhulelwa

Ithonya lokondleka emandleni okukhulelwa emibuthanweni yesayensi kukhulunywe ngalo muva nje. Eminyakeni eminingana edlule, ongoti beYunivesithi yaseHarvard basungula lokho okuthiwa “yiUkudla kokuzala”Futhi kwafakazela ukusebenza kwayo ngempumelelo. Benza ucwaningo lapho abesifazane abangaphezu kwezinkulungwane eziyi-17 beminyaka eyehlukene babambe khona iqhaza. Imiphumela yakhe ikhombisile ukuthi ukudla abakudalile kunganciphisa ubungozi bokungabi nenzalo ngenxa yokuphazamiseka kokuvuthwa nge-80%, okuvame ukuba yimbangela yayo.

Noma kunjalo, ngokusho kososayensi, lolu hlelo lokudla lunomphumela omuhle hhayi kwabesifazane kuphela, kodwa nakwabesilisa. Lokhu kuchazwa yiqiniso lokuthi yonke imikhiqizo, noma kunalokho izinto eziqukethe futhi zingena emzimbeni, zithinta isimiso sokuzala. Ngakho-ke, ukuhlanganiswa kwamahomoni, ngokwesibonelo, kwenziwa ngenxa ye-phytonutrients. Futhi ukuvikelwa kweqanda nesidoda kuma-radicals mahhala kunikezwa ngenxa yama-antioxidants.

UJill Blackway, umbhali ngokubambisana wencwadi ethi “Uhlelo lwezinyanga ezi-3 lokuzala“. Uthi ezigabeni ezahlukene zomjikelezo emzimbeni wowesifazane, kunezinqubo ezahlukahlukene ezihambisana nokuhlanganiswa kwamahomoni athile. Ngakho-ke, "uma owesifazane efuna ukwandisa amathuba akhe okukhulelwa, udinga ukudla lokho kudla okudingwa ngumzimba wakhe ngesikhathi esisodwa." Ngamanye amagama, ngesikhathi sokuya esikhathini, udinga ukusebenzisa insimbi eyengeziwe, ngesikhathi sesigaba se-follicular - phytonutrients kanye novithamini E, nangesikhathi sokuvuthwa - i-zinc, i-omega-3 fatty acids, amavithamini B no-C.

Kuyaphawuleka ukuthi ngokungafani nabanye, ukudla okuzalayo kuthole imvume yososayensi nodokotela abaningi. Futhi konke ngoba ayihlinzeki nganoma yimiphi imikhawulo yokudla, ngokuphambene nalokho, incoma ukuyihlukanisa ngangokunokwenzeka ngemikhiqizo enempilo. Ngaphezu kwalokho, akufanele kube khona nje okwanele kubo, kodwa empeleni kuningi ekudleni. Ekugcineni, imvelo “yahlela” umuntu ngendlela yokuthi ngesikhathi sendlala angakwazi ukuzala abantwana, futhi ngaphansi kwezimo zenala wayejabulela inzalo yakhe aze aneliseke.

Izinto eziwusizo zokukhulelwa

Ukudla kokuzala kuthi: ufuna ukukhulelwa? Yidla konke nokuningi. Kodwa-ke, umuntu akufanele akhohlwe ukuthi abesilisa nabesifazane bahlukile. Izinqubo ezahlukahlukene zenzeka emizimbeni yabo, futhi ama-hormone ahlukene ahlanganiswa ngobuningi obuhlukile. Kungakho bedinga amavithamini namaminerali ahlukene ukuze akhulelwe.

Yini edingwa ngabesifazane?

• Insimbi - Ithinta ngqo umjikelezo wokuya esikhathini. Ukushoda kwayo, okungcono kakhulu, kungadala i-anemia, lapho isibeletho nama-ovari kungatholi i-oxygen eyanele, ethinta kabi ukusebenza kwawo, futhi okubi kakhulu, ngokungabikho kwe-ovulation. Yona kanye ebhekwa njengembangela yokungabi nenzalo kwabesifazane.
• I-Zinc - Inesibopho sokugcina amazinga afanele we-estrogen ne-progesterone futhi iqinisekisa ukuvuthwa ngesikhathi esifanele kweqanda.
• I-Folic acid - ibamba iqhaza ekwakheni amangqamuzana abomvu egazi futhi ivimbela ukuthuthukiswa kwegazi. Ngaphezu kwalokho, odokotela bayeluleka ukuthi basebenzise hhayi kuphela ngaphambi kokukhulelwa, kodwa futhi phakathi nalokho, ukuze bakhiphe ukuvela kwezifo zesistimu yezinzwa zombungu.
• U-Vitamin E - uvamise ukuhlanganiswa kwamahomoni ezocansi kanye nezinga le-insulin egazini, kulungiselela ulwelwesi lwesibeletho ukufakelwa iqanda elikhulelwe, kuqinise isizinda se-hormonal futhi kukhuthaze ukuqala kwe-ovulation.
• I-Vitamin C iyi-antioxidant enamandla evikela amangqamuzana kuma-radicals mahhala futhi inciphise imiphumela emibi yengcindezi emzimbeni.
• I-Manganese kunzima ukuyikholelwa, kepha ithuthukisa uketshezi lwezindlala, lapho inqubo yokwakha umzwelo womama incike khona.
• Ama-omega-3 fatty acids - Khulisa amathuba okukhulelwa ngokwandisa ukuphuma kwegazi lesizalo. Ngesikhathi sokukhulelwa, ingozi yokuzalwa ngaphambi kwesikhathi iyancishiswa, futhi ukukhula nokukhula kombungu kuyakhuthazwa.

Yini amadoda ayidingayo?

• I-Zinc iyisikhuthazi semvelo samasosha omzimba, athinta nobuningi kanye nekhwalithi yamaseli wesidoda (kufaka phakathi ukuhamba kwawo), futhi ibamba iqhaza ekwakhekeni kwawo. Ngaphezu kwalokho, ithuthukisa ukuhlanganiswa kwamahomoni ezocansi futhi inesibopho sokwahlukaniswa kwamaseli.
• I-Selenium - ithuthukisa ukuhamba kwesidoda futhi inyuse inani labo, futhi ibambe iqhaza kwinqubo ye-testosterone synthesis. Ngokusho kodokotela, ukungabikho kwalesi sici somkhondo emzimbeni wesilisa okungadala ukukhulelwa kwesisu kowesifazane noma ukukhubazeka kokuzalwa embungwini.
• I-Vitamin B12 - inyusa ukugxila kanye nokuhamba kwesidoda - iqiniso elifakazelwe ngokunamandla ngabacwaningi baseJapan abavela eNyuvesi yaseYamaguchi.
• UVitamin C - uvimbela isidoda ekunamatheleni noma ekuhlanganiseni - enye yezimbangela ezinkulu zokuzala kwabesilisa.
• I-Omega-3 fatty acids - ibhekele ukuhlanganiswa kwama-prostagladins, ukungabi bikho okuholela ekwehleni kwekhwalithi yesidoda.
• I-L-carnitine ingenye yamafutha ashisayo athandwayo futhi, ngokuhlanganiswa, izindlela zokuthuthukisa ikhwalithi nobungako besidoda.

Imikhiqizo engu-20 ephezulu yokukhulelwa

Amaqanda angumthombo wamavithamini B12, D kanye namaprotheni - lezi nezinye izinto ezincane nezincane zibhekele ukwakheka kwamaseli amasha kanye nokwenziwa kwamahomoni ezocansi kubo bobubili ubulili.

Amantongomane nembewu - aqukethe i-omega-3 fatty acids, i-zinc, i-vitamin E kanye ne-protein, ethuthukisa ikhwalithi yesidoda emadodeni futhi iqinise ama-hormone kwabesifazane.

Isipinashi siwumthombo wensimbi, amaprotheni, i-carotene, ama-organic acid, ama-antioxidants, amavithamini namaminerali athinta ngokuqondile ukuzala. Ngaphezu kwalokho, ezinye imifino enamaqabunga amnyama anezakhiwo ezifanayo.

Ama-beet - aqukethe i-iron, ebamba iqhaza ezinhlelweni ze-hematopoiesis futhi ikhuthaza ukuqala kwe-ovulation kwabesifazane.

Ama-lentils - aqukethe ama-amino acid abalulekile. Noma kunjalo, kuyadingeka ukuyisebenzisa kakade ngoba ingenye yemikhiqizo embalwa ehambisana nemvelo engakwazi ukuqongelela izinto ezinobuthi.

Ama-alimondi awumthombo wamavithamini B no-E, kanye namafutha emifino, asiza ukulinganisa amazinga ama-hormonal kwabesifazane. Ngaphezu kwalokho, iqukethe ithusi, i-phosphorus, i-iron, i-potassium namaprotheni amadoda awadingayo.

Amafutha omnqumo - aqukethe inani elikhulu lezakhamzimba futhi akhuthaza ukumuncwa kwawo. Ungakwazi esikhundleni salo ngama-olives.

Ukwatapheya ungumthombo we-oleic acid, eyenza amazinga e-cholesterol egazi abejwayelekile.

I-Broccoli - Iqukethe uvithamini C, i-zinc, i-selenium, i-phosphorus ne-beta-carotene, enomthelela ekuqaleni kokukhulelwa.

Amajikijolo angumthombo wamavithamini B, C no-A, kanye nezinto eziningi zokulandela umkhondo ezinomphumela omuhle ekusebenzeni kohlelo lokuzala.

I-yogurt - iqukethe amavithamini D, B12, zinc nenani elikhulu lamaprotheni. Phakathi kwezinye izinto, ithuthukisa ukugaya kanye nokumuncwa kwezakhamzimba.

Isibindi - Siqukethe i-vitamin D, i-zinc, i-selenium, i-folic acid, i-iron ne-vitamin B12 - zonke lezo zinto ezithinta ngokuqondile ikhono lokukhulelwa.

Ama-oyster angumthombo we-zinc, enomthelela omkhulu ezimisweni zokuzivikela kanye nokuzala. Ungakwazi esikhundleni sazo nganoma yikuphi okunye ukudla kwasolwandle.

Uju luwumkhiqizo oqukethe izinto eziningi eziwusizo, futhi luyi-aphrodisiac enamandla.

I-Salmon ingumthombo kavithamini D, i-omega-3 fatty acids, i-selenium, i-zinc kanye ne-vitamin B12, ethuthukisa ikhwalithi yesidoda emadodeni kanye nokuhlanganiswa kwehomoni kwabesifazane. Ezinye izinhlobo zezinhlanzi zizosebenza esikhundleni salokho.

Ama-legumes angukudla okulungele ukuqinisa umzimba ngensimbi, amaprotheni, ne-folic acid.

I-Buckwheat nezinye izinhlayiya zingama-carbohydrate ayinkimbinkimbi ahlinzeka umzimba ngamandla futhi abeke amazinga kashukela egazini. Okokugcina, ngendlela, kungadala ukuphazamiseka kwamahomoni kwabesifazane.

Uphayinaphu ungumthombo we-manganese.

I-garlic - Iqukethe i-selenium nezinye izinto ezandisa amathuba okukhulelwa futhi zibe nomthelela ekulondolozweni kwayo esikhathini esizayo.

I-Turmeric ingumthombo wama-antioxidants.

Ngaphandle kokuthi kune-100% yesiqinisekiso sempumelelo ukudla okuzala ayinikezi, iya ngokuya ithandwa minyaka yonke. Vele ngoba ikuvumela ukuthi welaphe umzimba ngaphambi kokukhulelwa futhi wenze igalelo elibalulekile empilweni yengane engakazalwa. Ukulalela izincomo zakhe noma cha kukuwe! Kepha, ngokusho kochwepheshe, kusafanele ukuzama ukuguqula impilo yakho ibe ngcono ngosizo lwayo!

Ungesabi ushintsho! Kholwa kokungcono kakhulu! Futhi jabula!