Micronutrient Inokosha Yekuberekwa Kwevarume nevakadzi
Ndezvipi mavitamini unoda kubereka? Zvokudya upenyu . Miti yedu inowana mavitamini nemaminera atinoda kubva pakudya kwedu kwezuva nezuva . Kuumba hupenyu hutsva-izvo chaizvoizvo zvinoita kuti utano hwakanaka hune-hunodawo micronutrients.
Hatinganyatsonzwisisi zvakadaro kuti kudya uye micronutrients zvakakanganisa sei kubereka, asi vatsvakurudzi vari kudzidza zuva nezuva.
Tinoziva kuti zvimwe kukanganisa kunogona kukonzera zvinetso zvekubereka. Isu tinozivawo kuti dzimwe zvirwere zvinokonzera kukwanisa kwemuviri kubata mishonga (sechirwere chisina kuraswa Celiac ) chinogona kuwedzera dambudziko rekushaya vana.
Zvakakosha kuwana michero yaunoda kuburikidza nezvokudya zvine utano, kana nekubatsira kwekuwedzera, kana ndizvo zvinotaurwa nachiremba wako. Kune avo vane vitamini chaiyo yekushayikwa, kutora muwedzere kunogona kubatsira.
Asi zvakadini kana iwe usiri kushayikwa chimwe chinhu chikafu? Iko vitamini inowedzera inokurudzira kubereka kwako here? Izvi hazvisi pachena.
Dzimwe dzidzo dzinoti hongu. Semuenzaniso, chidzidzo kubva kuHarvard chakawana kuti vakadzi vaitora vitamini zuva rega rega vakanga vasingakwanisi kutarisana nehupenzi . Zvisinei, zvimwe zvidzidzo hazvina kuwana kuti zvidimbu zvinowedzera kuwedzera zvinhu zvinowedzera kudarika nzvimbo inowanikwa. Uyewo, zvidzidzo zvakawanda pamusoro pe micronutrients zviduku kana kwete zvakagadzirirwa. Nezvo zvakataurwa, pasi apa mavitamini nemaminerari anofungidzirwa kuti zvakakosha kuti utano huve nani.
Cherechedza: Kana iwe uchifunga kutora add-add kana multivitamin, taura nachiremba wako. Zvimwe zvinowedzera hazvisi kusanganiswa nemishonga yemishonga, uye zvinokwanisika kudarika mamwe mavitamini nemaminerari.
B-Vitamini, Kunyanya Vitamini B-6 uye Folic Acid (B-9)
I-vitamini B inosanganisira B-3 (niacin), B-6 (pyridoxine), B-9 (folate kana folic acid), uye B-12.
Zvose mavhithamini emuB anoita basa rinokosha pakuumbwa nekushanda zvakanaka kwemasero matsvuku eropa. B-12 kushayikwa kunogona kukonzera chirwere chemhuka. Nerve yakakodzera basa uye sero simba rinotsigirwa nehutano hwakanaka hweB-vitamini.
Kana zvasvika pakubereka, B-6 neB-9 (inonyanyozivikanwa se folic acid kana folate) inonyanya kukosha.
Zvidzidzo zvakawana kuti vakadzi vane huwandu hwehutachiona hweB-6 vane mikana yekuita. Izvi zvinoreva here kuti vakadzi vasingakwanisi kubatwa nevakadzi vanogona kurapwa neB-6? Izvozvo hazvina kudzidza.
Chimwe chikonzero chinokonzerwa nekubatana kweB-6 kubereka kunogona kuitika nekuda kwe homocysteine. Homocysteine inowanzoita amino acid inowanikwa muropa. Pamusoro-soro, inobatanidza nehuwandu hwekurohwa nesitiro uye chirwere chemwoyo. High homocysteine mazinga anobatanidzwawo nezvinetso zvekuvhunga . Low homocysteine mazinga angavandudza matambudziko ekudzivirira.
Zvidzidzo zvishomanana zvakatarisa kuti B-vitamini yakagadziriswa sei pane homocysteine mazinga. Vakawana kuti ma-vitamini, asi zvikuru B-6, akabatsira kuderedza homocysteine. Nechepfungwa, izvi zvinoreva maitiro ekuita pamuviri anogona kuvandudzwa nokutora ma-vitamini B. (Panguva ino, zvakadaro, ichiri chirevo uye hachiratidzirwe.)
Zvichida chimwe chezvinhu zvakakosheswa zvakanyanya B-mavhithamini ekuberekwa uye utano hwakanaka hwekuberekwa ndewechidimbu, kana B-9.
Iyo inozivikanwa se folic acid, folate inokosha kumurume nemukadzi kubereka . Vanhu vazhinji havazivi kuti pane musiyano pakati pe folic acid uye folate.
Folic acid ndiyo yakagadzirwa neB-9. Apo zvikafu zvakasimbiswa neB-9, inenge nguva dzose mu folic acid fomu. Uyewo, huwandu hwakawanda hwevhitamini huripo hune folic acid. Izvi ndezvokuti folic acid haina mari uye iri nyore kune vanogadzira kushandisa.
Nyaya ndiyo inonyanya kuwanikwa yeB-9. Paunotora folic acid zvinowedzera, muviri wako unofanirwa kuchinja folic acid muchidimbu. Kana zvisina kudaro, masero ako haagoni kushandisa soutrient.
Nhamba iyo inonzi B-9 inowanikwa zvakasikwa muzvokudya, sejeri, chickpeas, mashizha mashizha mashizha, asperagus, uye broccoli. Iwe unogona kuwana mavhithamini ekuwedzera uye kwete folic acid, asi haashoma uye kazhinji inodhura.
Kune vakadzi, tinoziva kuti kuderera kwepadate kunobatanidza nehuwandu hwehutachiona hwehutachiona hunoberekwa hutachiona, hwakadai sepina bifida. Kutsvakurudza kwakawana zvakare kuti kudya kwakanaka kwemafuro kunogona kukonzera maitiro eprogesterone, uye mazinga akaderera eB-9 angatungamirira kumusana usingaoneki .
Kuvanhu, kuderera kwehutano muhutano kunobatanidzwa nehutano husina hutano. Varume vane chirwere chiduku chemadate vanowanzova nepamusoro yezana reDNA-yakakuvara mbeu. Folate supplementation inogona kubatsirawo kuvandudza mararamiro ekuongorora mararamiro , mune dzimwe nguva. Imwe tsvakurudzo yekuongorora yakawana kuti kurapa varume vane zinc uye folate supplement kwakaguma nekuwedzera kwemazana makumi mapfumbamwe muhutano hwemunhu.
Zvakanaka, iwe unofanira kutora folate uye kwete folic acid, kana ukasarudza kuwedzera. (Tarisa 5-methyltetrahydrofolate kana 5-MTHF, uye kwete "folic acid," pane zita racho.) Mazinga makuru e folic acid anofungidzirwa kuti anowanikwa nehuwandu hwekenza.
Uyewo, mamwe mimwe miviri yevanhu haigoni kunyatsowana B-9 mu folic acid fomu. Izvi zvinoreva kuti vanogona kunge vari kuwana dhiyo yakakodzera ye folic acid kuburikidza nezvokudya zvakavakirirwa kana kuwedzera, asi nokuti masero avo haagoni kushandisa mavitamini, ivo vachiri kuwana zvavanoda.
Avo vane ruzivo rwemutambo MTHFR vanogona kuona izvi. Vakadzi vane MTHFR genetic mutation vangave vari pangozi yakakura yekusununguka pamuviri, kubata pamuviri, uye kuva nemwana ane chiremera chesaural tube. Izvi zvingave zvakabatana nevarombo folic acid / folate absorption.
Vitamin C
Vitamini C inonyanya kuwanikwa kuburikidza nemichero nemiriwo, kunyanya michero yemiti, michero, uye pepper. Uyu vitamini inobatsira kuchengetedza utano hwakanaka hunogadzikana. Izvo zvinokoshawo kuti vakuvadzwa kuporesa uye zvakakodzera muviri.
Vitamin C inoshandawo uye inorwisa antioxidant. Aya antioxidant anoita basa guru mukubereka. Antioxidants inoderedza kusanganisa kwakashata kwemasimba ekuderedza, kuderedza kusarudzwa kwemasero mumuviri. Kazhinji pamwe chete ne vitamin E mune zvidzidzo, vitamin C yakawanikwa ichivandudza hutano hwemumviri uye kuderedza musikana weDNA kupatsanurwa. Zvidzidzo zvemhuka zvakawana kuti vitamini C inowedzera zvinogona kuwedzera maitiro e testosterone .
Chidzidzo chiduku chevarume gumi nemapfumbamwe chikafu chepermerm chakawana kuti kuwedzera kwevhitamine C kwakagadzirisa hutano hwemumumuna uye chirwere chekuita (chirume chinoshambira) mushure memwedzi miviri yekurapa.
Madzimai, vitamini C inogona kubatsira nehutsika hweprogesterone. Chimwe chidzidzo chakawana kuwedzera kukuru muhuwandu hweprogesterone apo vakadzi vane PCOS vaibatwa ne-high-dosage mavitamini C kuwedzera. Chimwe chidzidzo chevakadzi 259 vaisanganisira kuongororwa kwehutachiona hwemaminerutrients uye mahomoni mumazuva ose ekuenda kumwedzi. Vakaona kuti vakadzi vaiva nepamusoro ye ascorbic acid (vitamini C) vainyanya kuva nezvikwata zvepamusoro zveprogesterone uye nemazinga akaderera eFSH .
Calcium
Iwe unenge watoziva kare kuti calcium ndiyo mineral inoda kuti tive noutano hwakanaka, asi unoziva here kuti inobatsirawo mune utano hwemwoyo, hutachiona hunoshanda, hutachiona hutachiona, uye hormonal balance?
Kutsvakurudza kwakawana kuti vakadzi vanodya mikaka yakawanda yemishonga vari pangozi yakaderera yokuva ne endometriosis uye nezvinetso zvekudya. Zvigadzirwa zveminda zvakakwirira mu calcium. Izvi zvinogona kureva kuti calcium inokosha inobereka mineral. Izvozvo zvakati, ikozvino, hapana tsvakurudzo yakananga pane calcium supplementation uye kubereka.
Coenzyme Q10 (CoQ10)
Coenzyme Q10, iyo inowanzonzi CoQ10, inorwisa antioxidant iyo masero edu anoda kushanda zvakanaka. CoQ10 inobatsira masero mukusika simba.
CoQ10 inogona kubatsira kuvandudza chirwere chemuviri. Varume vane mazinga akakwirira eCoQ10 mumadzinza avo vanowanzove nehuwandu hwemhando yehuta. CoQ10 supplementation yakawanikwa zvakare kuvandudza kubereka kwevanhu.
Mune chidzidzo chevarume 287 avo vaimbove vaonekwa sevana, gore reCQ10 supplementation rakagadzirisa hutachiona hwemajeri, morphology (maitiro evanhu), uye motility. Panguva yekudzidza, 34.1 muzana yevakaroorana vane pamuviri. (Zvisinei, chidzidzo chacho hachina kusanganisira chero masimba, naizvozvo hazvibviri kuziva kana pamuviri wehutano hwakanyatsogadziriswa nekurapa.) NaCQ10 kuwedzera, mavhiki masere ekurapa anodiwa kuti aone kuvandudzwa.
Madzimai, tsvakurudzo yeCQ10 yekubereka inoshaikwa. Kutsvakurudza pamakonzo kwakawana kuti CoQ10 inogona kukanganisa migumisiro yekukwegura uye ine simba rakanaka pane mazai ovarian . Zvisinei, hapana zvidzidzo mukati mevanhu zvakawana kubatsirwa kwevakadzi kuno.
Vitamin D
Vitamini D inowanikwa muzvokudya zvishomanana uye inowanikwa zvakanyanya kuburikidza nezuva. Vitamini D inoshanda pamwe ne calcium kuti ibatsire kuchengeta mafupa akasimba. Asi izvi zvinokoshawo kuti sero rinokura, zvirwere zvekudzivirira muviri, uye mutemo wekuputika mumuviri.
Kuderera kwevhitamini D kunobatanidzwa nekushaya simba. Zvose zvikadzi uye nhengo dzekubereka dzinobata mavitamini D uye zvinokonzera mishonga, zvichipa zvinyorwa izvo vitamin D inogona kuva yakakosha pakuita zvakanaka. Kuderera kwevhitamini D kunobatanidzwa nezvinetso zvekuvhura uye kuwedzerwa kwengozi ye endometriosis . IVF kubudirira kwehuwandu inowanzove yakakwirira kune varume nevakadzi vane mazinga akawanda e vitamini D.
Zvose zvakati, hatina humwe humwe uchapupu hwokuti kuwedzera kwe vitamini D kuchavandudza kubereka.
Vitamin E
Vitamin E ndechimwe chezvinyorwa zvinowanzoidzidzwa zvinopesana nehutachiona, uye vazhinji vesayenzi paVitamin E uye kubereka kwakatsvakurudzwa mune varume.
Vitamin E inoita seinoita basa rinokosha mukukatswa kwemajeri masero. Varume vane hutachiwana hwemajeri vane 65 kubva muzana vashoma mavitamini E anowanikwa mumuna yavo, vachienzaniswa nevarume vane huwandu hwevarume.
Kuwana mavitamini E akawanda kuburikidza nezvokudya zvekudya kana kuwedzera kunoita sekuvandudza hutano hwevanhu. Mune chidzidzo chevarume mazana matanhatu nevatanhatu vasina kuberekwa, vachiwedzera kudya kwavo kwevhitamine E kwakagadziridzwa chirwere chemaitiro kana morphology ne5 muzana. Izvo zvakaitawo kuti 10,8 muzana yehutachiwana huwandu.
Chidzidzo chiduku asi chakakosha chakatarisa mitezo yekudzivirira apo varume vasina kuberekwa vaizobatwa neComid uye vitamini E supplementation, kana kupa nzvimbobho. Kune varume vakagamuchira placebo, kutora pamuviri kwevarume vavo vechikadzi kwaiva 13.3 muzana. Varume vaiva muComidid uye vitamini E boka vaiva ne 36.7 muzana yehutano hwekuzvitakura. IVF kubudirira kwamazinga akavewo akavandudzwa ne vitamin E supplementation.
Zvakadini nevakadzi vanobereka? Pane chirevo chevhitamini E chinogona kuita basa rinokosha mukugadzira mazai (mazai) , asi pane zvidzidzo zvishoma pamusoro pekuwedzera uye kubereka kwevakadzi.
Iron
Iron ndiyo mineral yatinoda kuti tive noutano hwakanaka hwemasero ega uye basa. Dhoni shoma inogona kukonzera kushaya ropa, uye kuperevedza ropa kunogona kukonzera kusununguka.
Maererano nekumwe kuongorora, vakadzi vakatora iron uye multivitamin zvinowedzera zvikamu makumi manomwe nemakumi manomwe kubva muzana zvishoma zvishoma kuti vasave nekushaya vana. Chimwe chidzidzo chakawana kuti vakadzi avo vakatora zvidhina zvesimbi uye vakadya zvakakwirira zvezvirimwa-based iron zvinyorwa vakanga vashoma kuti vawane hutachiona husingaiti. Kunyange zvazvo simbi inowanzoita mineral yatinowana kubva kumhuka, iwe unogonawo kuwana simbi kubva kune nyemba, lentils, sipinashi, uye zviyo zvakasimbiswa.
Selenium
Selenium inoratidzirwa chinhu chinokosha kune utano. Inobatanidzwa mukushanda kwetachiona yakakodzera, DNA kushandiswa, kuchengetedzwa kubva kune zvinokonzera kushushikana, uye kubereka. Mitsara yeBrazil ine yakakwirira kwazvo yeSenienium, asi kazhinji, unogona kuitora kubva kune tuna, halibut, sardines, ham, uye shrimp.
Zvidzidzo zvezvipfuwo zvakaona kuti kudyiwa kwepasi kwe selenium kunowedzera mukana wekushaya vana.
Selenium inofanirwa kuve nekusimwa kwemumhino uye inobatanidzwa mukushandurwa kwesiramendi inopinda musati wasungira mazai. Selenium mazinga mudiki ari pasi muvarume vane infertility.
Mukurongedza kusinganzwisisiki kuongororwa nevarwere 69, varume vanorapwa ne selenium vakawanika kuti vakavandudza hura hunoita mushure mekurapa. Zvikamu gumi nemana zvezana zvevarume vakakwanisa kubereka mwana, zvichienzaniswa neavo muboka rinodzora.
Chimwe chidzidzo, uyu wevarume 468, akawana kuti selenium supplementation yakagadzirisa utano hwemhino uyewo mahomoni. Paiva nekuderera muFSH, uye kuwedzera mu testosterone uye inhibin B-zvose zvakagadziriswa kubereka kwevarume.
Madzimai, kuva nekudya kwakakwana kwekudya kwe selenium-yakawanda kwakawedzera mukana wekukanganisa kwechikwata chechikwata. Pane ikozvino hapana zvidzidzo paSenienium Supplementation uye kubereka kwevakadzi.
Zinc
Zinc inokosha mineral, inokonzera yakakodzera masero emagetsi, kusuruvara, kuporesa maronda, DNA synthesis, uye kupatsanurwa kwekamuri. Izvo zvinodiwawo kukura kwehutano nekuvandudza, kubva pakuzvitakura kuburikidza nekukura.
Pakave nekuongororwa kwakawanda pamusoro pekubereka vana uye zinc. Zinc inokosha kumurume hormone hutano hwakanaka uye chirwere chinowanzoita kukura nekukura. Kushaya kweZinc kunobatanidzwa nechepasi peperm counts uye hypogonadism . Varume vane hutachiwana hwekutsvaga hutsva hunowanzovawo nehutsika hwezinga reZinc zvose mumasana avo uye kuongorora serum.
Zinc supplementation yakawanikwa kuvandudza hutachiona hwemajeri uye motility. Mune chidzidzo chevarume makumi mapfumbamwe nevarume vashoma vasina vana, kurapwa neZinc kunowedzera huri nani huwandu hwevanhu hunokwana 74 muzana (yevarume vasina simba.)
Zinc supplement zvakawanikwawo pakuvandudza IVF kubudirira kwemari. Kuongorora kwakasarudzwa kwakawanikwa kwakawanikwa kuti vakaroorana vanopiwa zinc pamwe nemamwe antioxidants vakange vane huwandu hwehutano hwakakura hwe 38.5 muzana, vachienzaniswa ne16 muzana mune rimwe boka rekuwedzera.
> Sources:
> Anagnostis P1, Karras S, Goulis DG. "Vitamin D mukuberekwa kwevanhu: kudzokorora nyaya. "Int J Clin Pract. 2013 Mar; 67 (3): 225-35. doi: 10.1111 / ijcp.12031. Epub 2013 Jan 7.
> Andrews MA1, Schliep KC2, Wactawski-Wende J3, Stanford JB4, Zarek SM5, Radin RG2, Sjaarda LA2, Perkins NJ2, Kalwerisky RA2, Hammoud AO6, Mumford SL7. "Chirwere chezvinhu uye kushayikwa kwechikwata chechirwere muvakadzi vane hutano hwakanaka. " Hum Reprod . 2015 Aug; 30 (8): 1942-51. doi: 10.1093 / humrep / dev133. Epub 2015 Jun 16.
> Buhling KJ1, Grajecki D. "Izvozvo zvinokonzera micronutrient zvigadzirwa zvekuberekwa kwevakadzi. " Curr Opin Obstet Gynecol . 2013 Jun; 25 (3): 173-80. doi: 10.1097 / GCO.0b013e3283609138.
> Polackwich Jr., Alan Scott; Sabanegh, Edmund S. "Chitsauko 33 - Basa reMuviri-we-Counter Zvimwewo zveMurume asina Kuita. " Handbook of Fertility: Chikafu, Kudya, Upenyu uye Utano Hwenyama . Mapeji 369-381.
> Zeinab H, Zohreh S, Samadaee Gelehkolaee K1. "Mararamiro Nemigumisiro Yedzidziso Inobatsira Kubereka: Rudziro Rutsva. "Glob J Health Sci. 2015 Feb 24; 7 (5): 11-22. doi: 10.5539 / gjhs.v7n5p11.