Varume nevakadzi vazhinji vanoona sekubereka sehunhu huripo. Uye ichokwadi, asi kune zvekare nhevedzano ye zvinhu zvinozvisarudzira, senge zera uye hutano. Isu takatotaura mune zvimwe zvinyorwa nezvemhando dzekushaya mbereko kana zvikonzero zvavo, asi ikozvino isu tinoda kukuudza kuti sei Kudya kunovandudza hutano hwako, uye kunowedzera mikana yako yekubata pamuviri.
Asi rangarira, iyo hapana kubereka hazviuye chete kubva kumukadzi. Zvinodyiwa nemurume, uye hutano hwake, zvakakoshawo pakusangana. Saka kana uri kutsvaga kuva nevana, imi mose mune kudya kunovaka muviri!
Kudya kuchinja kunobatsira kubereka
Sezvatakaratidza, kudya kwakanaka uye kurovedza muviri kunovandudza hutano hwedu, izvo zvinowedzera kubereka kwedu. Hutano hwemuviri hunonongedza izvi. Kuva kupererwa neropa kana kuwandisa huremu zvakare chikonzero chekusabata nhumbu. Kudya zvisina kuenzana kunogona kutungamira mukukanganisa kumwedzi uye mune anovulatory maitiro.
Natsiridza kudya kwako, nekuti ichi chinhu chekutanga, zvitende kana kwete, ndizvo dziwedzere mvura nemvura. Mumadzimai, kupera mvura mumuviri kunodzora chadzera chemuromo wechibereko, zvichiita kuti kubata kunetse zvakanyanya. Kanganwa ma sodas. Uye zvakare, izvi zvinokubatsira iwe kudzikisa huwandu hweshuga yekugadzira uye mafuta anotapira. Tora michero yakawanda, saka iwe unotora shuga yacho zvakasikwa.
Bvisa zvachose caffeine, fodya uye kunwa doro kana zvimwe zvinhu. Izvi zvinhu zvitatu zvinokanganisa kubereka. Nekudaro, iro danho rekushushikana rauinaro rinozokonzeresa kubereka, saka kana iwe usingakwanise kusiya fodya kana kofi pa100%, zvirinani dzikisa kudya kwako nehafu. Ramba uchifunga kuti shanduko dzaunoita uye nekuvandudza hutano hwako zvinobatsira kwete chete kana zvasvika pakubata pamuviri, asiwo panguva yepamuviri, iwe nemucheche.
Chakakosha chikafu chekusimudzira kubereka
Zvese zvidzidzo zvinoratidza izvozvo omega-3 uye omega-6 mafuta akakosha kusimudzira kubereka, nekuti ivo vanobatsira iwo akakwana kusasana kweiyo ovum. Pakati pezvimwe zvekudya, unogona kuzviwana mu chia, flax uye hemp mbeu.
Inosanganisirawo: mapuroteni, B mavitamini, beta carotenes, vhitamini C uye akawanda mamineral, kunyanya calcium, chromium, iron uye zinc. Nezve vhitamini C, iwe unotoziva kare kuti macitrus michero ndiwo madzimambo, asi kiwi kana mhiripiri zvakare unayo. Iyo vhitamini C inopindira pakuumbwa kwetishu, inobatsira kutora kwesimbi uye inowedzera kushanda kwevhitamini E, iyo yakakosha mukubereka.
Koshesa chikafu chitsva, chisikwa uye chikafu. Tinokurudzira kuti udye miriwo yakasvibira ine mashizha kanenge katatu pasvondo. Nhanga, manwiwa kana mbeu yesame dzakapfuma muzinc uye omega-6 mafuta, ayo anovandudza mahormonal mashandiro. Uye chimwe chinhu, vhitamini D inosanganisirwa nekuchengetedza kweiyo ovarian kuchengetedza. Usazvinyima pachako nazvo.
Folic acid uye vhitamini B12 mune chikafu chekubereka
Folic acid (inonziwo vhitamini B9) uye vhitamini B12 yakabatana nekugadzirwa kwehomoni iyo kukurudzira ovulation uye kukura chaiko kwe "fetus". Uye mune varume zvine hukama ne motility uye nhamba yehurume.
Isu tinowana aya mavitamini mu nyama yemombe kana huku (Chenjera kuti hadzisi mahormone) hove, mukaka, mazai, bhanana, orenji kana avocado, miriwo nemiriwo yakasvibira yakasvibira, nyemba, pizi kana bhinzi nenzungu.
Antioxidants inogona kuwanikwa kanenge chikafu chitsvuku chose, uye kunyanya muzvibereko zvesango. Izvo zvidyiwa zvakapfuma muvhitamini A, C, E, selenium uye zinc, izvi zvinobatsira kufamba uye morphology yehurume. Pakupedzisira isu tinokuudza iwe kuda kuziva, iyo popcorn, Iwo ane polyphenols, rudzi rwe antioxidant iyo inobatsira mukuberekesa. Saka kubva zvino zvichienda mberi, kuti uone mafirimu mazhinji.