Kune Zvokudya Zvimwe Zvechokwadi Zvinobatsira neHercital here?

by Rachel Gurevich; Yakadzokororwa naAnita Sadaty, MD

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Zvinotsvakurudzwa Nezvekutsvaga Nezvekudya uye Kudya

Kudya kwakanaka kunogona kuderedza mararamiro ako ekutarisana nekushaya simba, asi haisi mushonga. Patrizia Savarese / Getty Images

Ngatinyatsojekesa pakarepo pane zvinotarisirwa zvekudya uye kubereka: hapana tsvakurudzo yakatsigira kuti kudya kumwechete kuchaita kuti kubereka kwako kuwedzere. Hapana kudya kwakadzama kwave kuwanika kuchinja kusapera, uye hapana chikafu chairo kana chikafu chezvokudya zvakaratidzwa ku "kurapa" kusabereka.

Hezvino izvo zvatinonyatsoziva: kubereka kunogona kuwedzera kubva pakurema kwemazivi kana kuwedzera kuwedzera kwevakadzi vari pasi kana kuwandisa .

Isu tinozivawo, kubva pakutsvakurudza, kuti varume nevakadzi vane marudzi akasiyana ezvokudya zvinowedzera (kana kuti pasi) vanogona kutarisana nekushaya vana.

Kana tsvakurudzo isinganzwisisi, nei tichigadzirisa mararamiro edu anoenderana navo?

Kunyanya nokuti ndiyo yakanakisisa yatinayo. Zvakawanda zvezviwaniro pamusoro pekubereka nekudya zvinosimbisa izvo zvatatoziva nezvekudya zvine utano.

Kubvira kudya zvakanakisa hakuna misi yakaipa uye inogona kuvandudza hutano huse pamwe nekuberekwa (zvichida), wadii kuedza?

Kuongorora Kwakaitwa Sei

Sezvaunogona kufungidzira, kuitisa tsvakurudzo pamusoro pekudya kunotyisa. Iwe haugoni kunyatsotora boka guru revanhu uye kuronga zvese zvavanodya uye mabasa kunze kwekutora zvachose kunze kweruzhinji. Uyewo, zvingava zvisina kukodzera kupa vamwe vanhu kudya zvokudya zvisina kudya kana vachipa rimwe boka zvakajeka kudya kwakanaka.

Zviongorori zvakawanda pamusoro pekudya uye kubereka zvinotarisa boka revanhu (avo vanogona kana kuti vangave vasina kubereka varwere) uye kudya kwavo, uye zvino, vanoparadzanisa vanhu muzvikamu zvishoma zviri nani kana kuti zvakanyanya kubereka (kana zvichienzaniswa mukati meboka).

Vatsvakurudzi vanotsanangura nzira dzavo dzekudya nekukumbira vatori vechikamu mibvunzo nezvemaitiro avo ezvokudya (ayo anobva pakurangarira kwakarurama nekuvimbika). Dzimwe nguva, vanogona kukumbira vatori vechikamu kuchengeta diary yezvokudya kwenguva yakati.

Zvadaro, vanoongorora kubereka kwavo kuburikidza nokutarisa kubata pamuviri (zvisingawanzo), zviratidzo zvisingabatsiri kana kuongororwa (kazhinji), hormonal panels kana semenhodzo yekutsvaga , kana kuti mishumo yekutora nguva yakareba kupfuura gore kubata . Vanogona kutarisa chimwe chezvinhu izvi zvinobereka kana zvimwe zvacho.

Nezvose zvakataurwa, hezvino zviratidzo zvingangobatsira nekubereka kunoenderana nekutsvakurudza.

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MaMediterranean Mazvokudya Anogona Kuva Akanaka Nokuda Kwekubereka

Mafuta omuorivhi, herbs, uye mishonga ndezvimwe zvikamu zvekudya kweMediterranean. © eleonora galli / Getty Images

Imwe tsvakurudzo yakawana kuti avo vanodya kudya kweMediterranean-vangave vashoma kuti vave nekutambudzika kubata pamuviri. Zvimwe zvidzidzo zvakawana kuti vanhu vanodya mastarita yeMediterranean vanogonawo kunge vashoma kufa nekuda kwechirwere chepfungwa kana kenza, uye vangave vashoma kukura chirwere chePalinson kana cheAlzheimer's.

Asi zvinorevei nezvokudya zveMediterranean-style?

Chikafu cheMediterranean-style chinowanzobatanidza zvinotevera:

Zvokudya zvavo zvinonyanya kudyara-based. "Nyeredzi" yezvokudya inowanzova zvokudya zvakadai sehairi, lentiy, nuts, mbeu, miriwo, michero, kana mbeu yose.
Vanodya michero yakawanda uye miviri, kupinda mune zvingangove zvitanhatu kana kupfuura zvezuva nezuva.
Vanodya hove kana hove dzegungwa kanenge kaviri pavhiki.
Ivo vanowanzoshandisa mafuta anopa utano semafuta emuorivhi. Somuenzaniso, pane kuparadzira boroti, vanogona kunyorera chingwa chavo mumafuta anochera omuorivhi.
Dzinofamba dzakaoma pamitiro nemiti inonhuwira, iyo inovabvumira kuti vaende kunyura pamunyu.
Kana zvasvika kune mapuroteni emhuka, vanozvidya zvine mwero (vachizvishandisa zvakanyanya sechidimbu chemukati muchidya) uye vanowanzosarudza mapuroteni akaita sehuku, mazai, cheeses, kana yogurt.
Vanodya sweets uye nyama tsvuku zvishoma.

Mararamiro eMediterranean anogonawo kusanganisira kurapa muviri uye kugovana kudya neshamwari nemhuri, zvose zviri zviviri zvakabatanawo nehutano hwakanaka.

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Vanachiremba 'Health Study Kudzidza Zvokudya

Taura nachiremba wako pamusoro pekutora zuva rimwe nerimwe remtivitamin, iro rave richiratidzwa kuti rinogona kuderedza dambudziko rako rekurera kusapera. Tom Merton / Getty Images

Vanachiremba 'Health Studies ndiyo yakakura uye yakareba kupfuura dzose dzekuzvipira zvidzidzo izvo zvakatarisa hutano hwevakadzi. Muna 1989, vanachiremba 'Health Study 2 vakaroora vakadzi (avo vakashanda sevanesi) pakati pemakore 25 ne42.

Vabatanidzwa vakateverwa kwemakore anoverengeka, pamwe chete nemibvunzo yakawanda inotumirwa kunotora mashoko pamusoro pekudya, mararamiro, uye hutano hwakanaka uye hupenyu.

Kana iwe wakambonzwa nezve "Zvokudya Zvokudya," ichi chikafu chaive chakavakirwa pakutsvakurudza kwakaungana kuburikidza neVa Nurses 'Health Study 2.

Chidzidzo chacho chakatarisa chikamu chevakadzi vakaroora 17,544 munguva yemakore masere. Vatsvakurudzi vakaongorora zvimwe zvekudya uye mararamiro ezvinhu izvo tsvakurudzo yapfuura dzawanikwa kuti dzine simba pamusana pekusava nekushaya simba . Vakapa mukadzi mumwe nomumwe zvikamu zvepfumbamwe kubva kune mashanu zvichienderana nehuwandu hwe "hutano hwakanaka" hupenyu hwezvinhu izvo munhu aitevera.

Pakufananidza vakadzi vakatevera maitiro mashanu kana kupfuura emitemo yehupenyu yehutano kuvakadzi vasina kutevera kana mumwe wavo, vakadzi vasina kutevera chero nzira dzekubatana dzakanaka dzaive nhanhatu dzakawanda dzekuwana dambudziko rekuberekwa kwehutano .

Ikuita kubereka kunobatanidzwa nekudyidzana nemararamiro ezvidzidzo zvakadzidza:

Kudya mafuta akawanda anonzi monounsaturated (kufanana nemafuta emuorivhi kana kuti avocado) kupfuura mafuta anotengesa (sekupfupisa uye margarine akawanda)
Kuwana mapuroteni akawanda kubva pamiti yemichero (semabhondi uye lentils) uye zvishoma kubva pamhuka
Kuwana yakaoma yakawanda yemakrohydrates (kufanana neyekare yakagadzirwa oatmeal kana kuti zviyo zvose zvezviyo) uye zvishoma zvishoma carbohydrates (sezvinodiwa shuga)
Kudya mishonga yakakwana yemakisi akawanda pane nguva dzose pane zvigadzirwa zvemukaka zvakaderera
Kuwana yakawanda iron uye fiber muzvokudya zvavo
Kutora multivitamine nguva dzose (zvigaro zvakanakisisa zvinowanikwa kana zvichitorwa kanomwe kamwe pavhiki)
Kuva nehutano hwakanaka (kana utano hwakanaka BMI)
Kuita zvekuita muviri nguva dzose

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Zvokudya zvinodzora ropa Sugar zvePOSP

Wedzera zvimwe zvibereko kune fiber yakawanda yezvibereko zvekuberekwa kwekubatsira kwakabatana. Kirbus Edvard / Getty Images

Polycystic ovarian syndrome , kana kuti PCOS, inofungidzirwa kuti inobatanidzwa ne insulini yakasimba. Vakawanda, asi kwete vose, vakadzi vane PCOS vanopikisa insulini.

Insulin kushorwa ndiyo apo masero emumuviri anenge asingakwanisi kurwisa insulin, zvichiita kuti muviri ubudise insulin yakawanda pane inodiwa.

Tsvakurudzo dzinoverengeka dzakatarisa mukati mekubatana kweCPOS, kudya, uye insulin kushorwa. Zvokudya zvinobatsira kudzora shuga yeropa nekuvandudza insulin kusagadzikana kunogona kuvandudza kusagadzikana kwemaitiro uye zvimwe zviratidzo zvine chokuita nePCOS, kunyange kuvakadzi vasina kuonekwa kuti se insulin inopikisana.

Mimwe miitiro yekudya inogona kubatsira inosanganisira:

Kusanganisira zvimwe zvekudya muzvokudya zvako izvo zvinoonekwa sokuti zvakaderera pane chinyorwa cheglycemic
Kudya zvakawanda zvakagadzirwa nemakhahydrates (sezvakazara zviyo zvingwa zvechingwa) uye zvishoma zvishoma mabhahydrates
Kusanganisira mamwe makoriyumu kubva kumapurotini (semuviri, mazai, hove, nemichero yeizi) panguva iyo ichideredza zuva rega makoriro akawanikwa kubva kuma carbohydrates (sechingwa kana pasta)
Kudya chikafu chekudya chikuru uye kudya kwemanheru, asi kwete kuwedzera yako koriori yezuva nezuva
Zvokudya zvepakati izvo zvakakwirira pane glycemic index nemaproteni kana mafuta, anowedzera pasi rose glycemic nharo (somuenzaniso, pane kudya zvingwa zviviri zvechingwa, kudya imwe chezi kana nyama nechingwa)
Kurasikirwa uremu uye kuwedzerwa mune nguva yekurovedza muviri, iyo ndiyo chete inopupurirwa yezvokudya nzira yakagadziriswa yekuvandudza mbeu dzekubereka

Kunyange zvazvo zvimwe zvidzidzo zviduku zvakawana kuti kudya kunogona kuwedzera zviratidzo zvevakadzi neCPOS, kutsvakurudza kwakawanda kunofanirwa kuitwa kuti kuratidze kana kuchinja uku kunogonawo kuwedzera hutano hwehutano.

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Nutrient Rich Foods for Fertility

Hove ndiyo zvokudya zvakanakisisa zvekubereka zvevarume nevakadzi. svariophoto / Getty Images

Zvingaita here "Kudenga" kwatinoita kudya kunokonzera kukanganisa kubereka?

Chimwe chidzidzo chakatarisa boka revarume vechidiki, vane makore 18 kusvika ku22, kubva kuYunivhesiti yeRochester. Kushandisa mibvunzo, vaongorori vakatarisa tsika dzese dzekudya dzevarume ndokudziparadzanisa kuva mapoka maviri: avo vaidya izvo vaiti "Western Diet" uye avo vakatevera "Prudent Diet."

IWest Diet yakatsanangurwa sekusanganisira:

Yakakwirira inopinda nyama yakatsvuka uye yakashongedzwa
Zvizhinji mumakwenzi akacheneswa (sechingwa chena)
Pizza uye inodya
High energy drinks
Sweets.

Varume vaitevera Prudent Diet vaifarira kuva nepamusoro yezana rekusimudza mhodzi - zvichireva kuti mbeu inomhanya ichifambira mberi uye inofamba nenzira yakarurama - kupfuura varume vanotevera Western Diet.

Purogiramu yePrudent Diet yaisanganisira:

Kuwedzerwa kwehove uye huku
Mimwe michero nemiriwo
Mimwe michero, yakaita nyemba uye lentiyumu
Mamwe akawanda mbeu

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Endometriosis uye Diet

Zvinyorwa zvinopfuma mu omegas. Jupiterimages / Getty Images

Kunyange zvazvo kukanganisa kwezvokudya pa endometriosis kwave kwakadzidzwa kwenguva yakareba, ruzhinji rwekutsvakurudza runotarisa pamusoro pengozi (sezvinoitwa mune zvekudya zvinowanzobatanidzwa nevakadzi vanokura endometriosis) uye kuderedza zviratidzo (sezvinoitwa muitiro wekudya kunoderedza kunetseka kuenda kumwedzi . )

Pane zvidzidzo zvishomanana kune zvese zvinotarisa zvinokonzerwa nekudya pakubata pamuviri wevakadzi mune endometriosis.

Uyewo, mune zvidzidzo izvi, zvakaoma kuziva kuti chii chakauya pakutanga.

Somuenzaniso, inoita kofi kunwa kunotungamirira endometriosis here? Kana kuti kuneta kunokonzerwa ne endometriosis kunotungamirira vakadzi kunwa imwe kafi? Hapana anokwanisa kutaura.

Chimwe chinhu chakanaka ndechokuti zvidzidzo zvakawanda pamusoro pekudya uye endometriosis zvinopesana.

Semuenzaniso, apo imwe yedzidzo inogona kuwana kuti kudya mimwe miriwo miriwo inobatsira, mumwe angawana kuti hapana nhamba inoshandiswa. Chimwe chidzidzo chinogona kuwana kofi yekunwa kunowedzera ngozi, asi imwe haigoni kushanda.

Nezvo zvakataurwa, kukurukurirana kwekubereka uye kudya kwaizove kusina kukwana kunze kwekunge kugunzva kuongorora kwe endometriosis.

Kuchengeta zvose izvi zvinoparadza, hezvino izvo zvakatsvakurudzwa zvakawanikwa:

Kudya mbeu dzakasiyana-siyana dzemhuka tsvuku kana ham kwevhiki zvakabatanidzwa nehuwandu hwekupedzisira we endometriosis
Kudya zvakanyanya kutengesa mafuta (sezvimwe mune margarine uye zvinogadzirwa zvekudya) zvakabatanidzwa nehuwandu hwekuwedzera
Kunwa mabhii maviri kana kupfuura ekofi zuva rimwe nerimwe kwakabatanidzwa nehuwandu hwehuwandu (kunyange zvazvo zvimwe zvidzidzo zvakawanikwa pasina kuwirirana)
Kudya mimwe miriwo mitema yakasanganiswa nekuderedza mungozi we endometriosis (kunyange dzimwe dzidzo dzisina kuwana mutsauko)
Kudya michero yakawanda yaibatanidzwawo nekuderera kwengozi (kunyange dzimwe dzidzo dzisina kuwana kusiyana)
Kuwana imwe omega-3 fatty acids yakaratidzika kuderedza ngozi, uye kudya kwehove kunowanzoita kuti kuderedza kunorwadza kuenda kumwedzi kune vamwe vakadzi
Kuwana zvikamu zvitatu kana zvinopfuura zvemairi zuva rega rega zvakaita sekunoderedza ngozi ye endometriosis

Nyaya yekudya mukaka: Kune uchapupu hwehutachiona hwekuti kudya chikafu kubva kune kudya kunogona kuwedzera zviratidzo zve endometriosis, izvo zvakakonzera ichi chiduku chekutsvaga kukonzera kukakavara. Izvo zvinogona kunge vakadzi ivavo vane zvirwere zvinorwadza zvekuenda kumwedzi kana vachibuda mairi chaizvoizvo vakange vane lactose vasingateereri.

Mune mamwe mazwi, zvakanga zvisiri kuti endometriosis yakagadziridzwa, asi kuti kuvhiringidzika kwelactose kwakagadziriswa, uye izvi zvakaderera kurwadziwa kwepachiviri uye kusagadzikana.

Chii chingaita kuti dairy inatsiridze endometriosis? Dzidziso ndeyokuti yakabatana nemakirinium uye mavitamini-D mazinga.

Kana iwe unofarira mukaka, taura nachiremba wako pamusoro pekutora calcium uye vitamini-D zvigadziro kuitira kuti ushandise kushayikwa kweiwani mune zvekudya.

Zvimwe zvehutano uye kubereka:

_Sources:

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