Uma nje kusasesilinganisweni, ukuvivinya umzimba njalo kunemiphumela emihle ezindleleni eziningi zomzimba, okuhlanganisa ukuzala kwabesilisa nabesifazane. Ukuzivocavoca ngenkathi ukhulelwe nakho kuyenzeka futhi kuze kunconywe, ngokujwayelanisa umkhuba wakho nokukhulelwa.

Kwabesifazane

Ucwaningo lweBoston University (1) luphenye ukuxhumana phakathi kwe-BMI, ukuzala nokusebenza komzimba eqenjini labesifazane abangaphezu kwama-3500. Imiphumela yabonisa izinzuzo zokuvivinya umzimba okusesilinganisweni kokuzala, kungakhathaliseki ukuthi i-BMI. Ngakho-ke, uma kuqhathaniswa nabesifazane abenza umsebenzi ongaphansi kwehora elilodwa ngesonto, labo abenza umsebenzi womzimba olinganiselayo okungenani amahora angu-5 ngesonto babengu-18% amathuba okuba bakhulelwe.

Ukuzivivinya okuvamile kusiza ukugcina isisindo esinempilo, futhi ngale ndlela, kunenzuzo ekuvundeni ngoba ukukhuluphala ngokweqile noma ukukhuluphala ngokweqile kwandisa izingozi zokuphazamiseka kwe-ovulation. Izicubu ezinamafutha empeleni zikhiqiza amahomoni okuthi, ngokwedlulele, aphazamise ukukhiqizwa kwe-gonadotropins (LH ne-FSH), amahomoni ayinhloko omjikelezo wesibeletho.

Kubantu

Ngasohlangothini lwabesilisa futhi, ucwaningo oluningi luye lwabonisa izinzuzo zokuzivivinya umzimba ekuzaleni, futhi ikakhulukazi ekugxilweni kwesidoda.

Ucwaningo olwenziwa yi-Harvard Public School of Health (2012) lwango-2 emadodeni angu-182 aneminyaka engu-18 kuya ku-22 lubonise umehluko omkhulu ekugxilweni kwesidoda kuye ngezinga lempilo yokunganyakazi kanye nokusebenza komzimba. Amadoda abukela ithelevishini amahora angaphezu kuka-20 ngesonto ayene-44% ephansi yesidoda kunamadoda ayengayibuki ithelevishini. Amadoda avivinya umzimba ngokusesilinganisweni kuya kokunamandla okunyakazisa umzimba amahora angaphezu kuka-15 ngeviki ayenomthamo wesidoda ngo-73% ngaphezu kwabesilisa abasebenzisa amahora angaphansi kwama-5 ezemidlalo ngesonto.

Ucwaningo lwase-Iranian (3) luzame ukuchaza ukuqina kokuzivocavoca umzimba okuzuzisa kakhulu ukuzala kwabesilisa ngokuhlola iqembu lamadoda aneminyaka engama-25 kuye kwengama-40 izivumelwano ezintathu ezinyathelweni zokunyathela, amasonto angama-24 ahlala njalo: ukuqeqeshwa okulingene, amandla amakhulu (HIIT). Iqembu lesine lokulawula alizange lihlanganyele kunoma yimuphi umsebenzi womzimba. Imiphumela yabonisa ukuthi noma yikuphi ukuvivinya umzimba kuthuthukisa ikhwalithi yesidoda ngezimpawu eziphansi zokucindezeleka okwenziwe nge-oxidative nokuvuvukala. Ukuqeqeshwa kokuqina okumaphakathi okuqhubekayo (imizuzu engu-30 izikhathi ezingu-3 noma ezingu-4 ngesonto) kwatholakala ukuthi kunenzuzo kakhulu, umthamo wesidoda ukhuphuke ngo-8,3%, ukugxila kwesidoda kukhuphuke ngo-21,8%, kanye ne-spermatozoa ehamba phambili enokukhubazeka okumbalwa kwe-morphological.

Umsebenzi wangaphambilini we-Harvard Public School of Health (4) owethulwe e-American American Society of Reproductive Medicine Congress ka-2013 waqhakambisa izinzuzo zemisebenzi yangaphandle kanye nokuphakamisa isisindo ekuzaleni owesilisa, ngenqubo efanelekile yokwenza ukukhiqizwa kukavithamini D kanye nemfihlo kwe-testosterone.

Ukuzivocavoca ngesikhathi sokuvuthwa akunawo umthelela emathubeni okukhulelwa uma kwenzeka ukuya ocansini. Ngokufanayo, ukuzivocavoca ngesikhathi sokukhulelwa akubandisi ingozi yokuphuphuma kwesisu. Ezimweni ezingaphezu kuka-70%, ukuphuphuma kwesisu kuxhunyaniswa nokungajwayelekile kwe-chromosomal ku-embryo (5).

Kwabesifazane

Uma ukuvivinya umzimba okulinganiselwe kunenzuzo ekuzaleni kwabesifazane, okwenziwa ngokujulile, ngakolunye uhlangothi, kungaba nemiphumela ephambene.

Imiphumela yocwaningo lweBoston ikhombise ukuthi abesifazane abanesisindo esincane noma abajwayelekile abenza amahora angaphezu kwama-5 wokuzivocavoca umzimba ngesonto babenamathuba amancane okukhulelwa angama-32%. Ezinye izifundo, ezifana ne-North Trøndelag Health Study (6), zase zisungule kakade ukuxhumana phakathi kwemidlalo yokukhuthazela ejulile noma esezingeni eliphezulu (imarathon, i-triathlon, ukushushuluza eqhweni unqamula izwe) kanye nengozi yokungazali.

Kuyaziwa emhlabeni wezemidlalo, ikakhulukazi ukubekezela nomdanso we-ballet, ukuthi abesifazane abadlala ngokujulile noma ezemidlalo ezisezingeni eliphezulu bavame ukuba nezikhathi ezingavamile kanye nokuphazamiseka kokuvuthwa kwamaqanda. Esimweni sokucindezeleka okukhulu - lokhu kunjalo lapho udlala umdlalo wezinga eliphezulu - umzimba ungena kumodi "yokusinda" futhi uqinisekisa imisebenzi yawo ebalulekile njengento yokuqala. Umsebenzi wokuzala uba ngowesibili futhi i-hypothalamus ayisakuqinisekisi kahle ukukhishwa kwamahomoni omjikelezo wesibeletho. Ezinye izindlela ziyasebenza ezifana nesisindo esincane samafutha esingase, njengokweqile kwawo, siphazamise ukukhiqizwa kwamahomoni. Ngakho-ke kufakazelwa ukuthi isisindo somzimba esiphansi (BMI esingaphansi kwe-18) singanciphisa ukukhiqizwa kwe-GnRH, ngemiphumela yokuphazamiseka kwe-ovulation (7).

Ngenhlanhla, imiphumela engemihle yokuqeqeshwa kanzima izodlula.

Kubantu

Ucwaningo oluhlukene (8, 9) luveze ukuthi ukuhamba ngebhayisikili kungashintsha ikhwalithi yesidoda, ngokuncipha kokugxila kwesidoda kanye nokuhamba. Ucwaningo oluhlukahlukene (10) luphinde lwabonisa ukuthi ukuvivinya umzimba okwenziwa kakhulu kungase kuthinte kabi ikhwalithi yesidoda ngokukhuphuka kokushisa komzimba, okungashintsha isidoda. Ukuze asebenze kahle, amasende kufanele abe ezingeni lokushisa elingu-35 ° C (yingakho engekho esiswini (.

Imidlalo ejulile ingase futhi ithinte i-libido yabesilisa, iphakamisa ucwaningo lwango-2017 (11), futhi ngaleyo ndlela yehlise imvamisa yokuya ocansini kanjalo namathuba okukhulelwa.

Kungenzeka impela, futhi kuyalulekwa nokuthi, uqhubeke nokuzivocavoca umzimba ngokulingene ngesikhathi sokukhulelwa uma kungalethi zinkinga (ukukhulelwa amawele, ukusongela ukusebenza ngaphambi kwesikhathi, umfutho wegazi ophakeme, i-IUGR, ukuluma okuvulekile komlomo wesibeletho, i-placenta previa, isifo. Senhliziyo, ukulahleka kwe-amniotic uketshezi, ukuqhekeka kolwelwesi, isifo sikashukela esingalawulwa 1, i-anemia enamandla, umlando wokukhulelwa ngaphambi kwesikhathi).

Ucwaningo oluningi luye lwabonisa imiphumela enenzuzo yezemidlalo kwabesifazane abakhulelwe abanempilo enhle, kokubili ngokomzimba (ukunciphisa izingozi zesifo sikashukela sokukhulelwa, izingozi zenhliziyo, ukukhuluphala, ukubeletha okuthandwayo) kanye nengqondo (ukwehla kwengcindezi, ukuzethemba okungcono, ukuncipha kwengane. blue). Uma lo mkhuba umaphakathi futhi ugadwe udokotela, awunyusi ubungozi bokuzalwa ngaphambi kwesikhathi, ukuphuphuma kwesisu, noma ukukhubazeka kokukhula (IUGR) (11).

Umsebenzi womzimba uyingxenye yemithetho yenhlanzeko kanye neyokudla yokuvimbela izifo ezihlukahlukene zokukhulelwa: ukuqunjelwa, imilenze esindayo, ubuhlungu beqolo, ukuphazamiseka kokulala.

Kodwa-ke, kufanele ukhethe umsebenzi wakho kahle futhi uvumelanise umkhuba wakho. Izincomo zomhlaba wonke zibiza imizuzu engama-30/40 yokuzivocavoca umzimba okunamandla izikhathi ezi-3-4 ngesonto, kanye nemizuzu engama-30 yokwakha imisipha kanye noma kabili ngesonto (1).

Yimuphi umdlalo ongawuthanda?

Ukuhamba ngezinyawo, amabhayisikili okuzivocavoca, ukubhukuda, i-aqua aerobics kanye ne-yoga kusetshenziswa kangcono ngesikhathi sokukhulelwa.

Okunye kufanele kugwenywe ngenxa yengozi yokuwa, ukushaqeka kanye nokuzamazama, ikakhulukazi: imidlalo yokulwa (isibhakela, i-wrestling, njll.), ukushushuluza e-alpine, ukushushuluza, ukugibela, ukugibela amahhashi, imidlalo yeqembu, imidlalo ye-altitude, i-scuba diving, ukuzivocavoca ukuqamba amanga ngemuva ngemuva kwesonto lama-20 (ngenxa yengozi yokucindezelwa kwe-vena cava).

Kuze kube nini ukudlala ezemidlalo?

Lolu hlobo lomsebenzi lungaqhutshwa kuze kube sekupheleni kokukhulelwa, ukulungisa ukuqina phakathi namasonto.