Zvokudya Zvokudya Kukurudzira Maitiro Ako Okunyora uye Recipes

1 -

Zvokudya Zvokudya Kuwedzera Maitiro Ako Okuita

Kubereka uye kudya kune zvinyorwa zvinotyisa, uye kukura kwezvokudya zvinokonzera chikamu chikamu chekudya. Unogona kudya zvimwe zvokudya kunowedzera kubereka kwako here?

Zvakanaka, rudzi rwe ... asi kwete chaizvo.

Heino chinhu: kudya kwako kwose kunokosha. Vatsvakurudzi vakaona kuti kudya kwakashata kunogona kukuvadza kubereka. Pane humwe humwe humwe hwakasimba hunoratidza kuti uremu hwako hunoita kuti uite. (Zvose zviri pasi kana kuwandisa zvinogona kukonzera kusagadzikana .)

Chimwe chikafu chinoda "kurapa" kwako kusapera here? Kwete. Izvozvo hazvisi kuzoitika. Asi izvozvo hazvifaniri kukumisa kuti urege kufunga nezvezvinonzi zvinodhaka zvekudya.

Heino chikonzero nei:

Zvimwe zvinovaka muviri zvinoita basa rinokosha mukubereka - uye izvo zvatinodya inzira inokosha yekuwana iyo michero.

Kudya zvokudya zvekudya zvine ruzivo zvinowanzochengeteka kudarika zvakanyanya kuwedzera. Kusiyana neizvi ndeye folic acid - vazhinji vanachiremba vanokurudzira kutora folic acid supplement apo uri kuedza kubata pamuviri.

Kubvira pane zvakawanda zvekudya zvinokonzera mbeu zvine mishonga yakakosha kuti utano huve nani, ndicho chikonzero chakanaka chekuwedzera kwavari kudya kwako.

Dzimwe tsvakurudzo dzakabatanidza zvimwe zvikafu zvekuberekesa hutano. Ndinoziva kuti ndangotaura kuti kudya kwekubereka hakuzoporese kusabereka kwako - uye havazoiti.

Zvisinei, pane zvidzidzo zvakatarisa izvo vanhu vanodya (uye havadyi) uye kuti zvinorevei nekubereka.

Zvimwe zvezvokudya zvekudya zvinowanikwa mune urongwa zvinowira mune izvozvi.

Kunaka kwekudya kwakakwana kunounza hutano hwakanaka. Utano hwakanaka hunogona (dzimwe nguva) kudzivirira kubereka kwako.

Zvino, kana uri kudya burgers neFrench fries zuva rose, uye zvino uchikanda mune rimwe jisi remurapeti "kurwisa" burger uye fries ... izvo hazvisi kuzobatsira. (Ndine hurombo.)

Kune rumwe rutivi, kana iwe uchiedza kudya zvakawanda sezvibereko zvekudya zvakakwana sezvinobvira (uye izvo zvingave zviri zvekudya zvepamusoro), unogona kudzivirira kana kunyatsovandudza kubereka kwako (pane dzimwe nguva). Kunyanya kana hutano hwakanaka huchichinja zvinhu zvisina kunaka zvekudya kwako, kunyanya kana kushandura kudya kusina kunaka kunobatsira kuchengetedza kana kusvika kuhutano hwakanaka.

Saka iwe uri kumirira chii? Ngatitsvakei 15 zvokudya zvekubereka.

2 -

Mucherechedzo Seeds uye Muhuta weMbeu Mbeu yekubereka

Ndezvipi Zvokudya Zvokudya?

Mbeu yehushoni yemafuta yakakangwa isina munyu. Kwete mumbeu ye-sunflower? Funga nezveimwe mbeu yehuta yebhuruu!

Chinoita Kuti Iwedzere Kuwedzera

Mbeu yeSaruvati ndiyo yakanakisisa inopa vitamini E. Kuwedzerwa ne vitamin E yakaratidzwa kuvandudza kubereka kwevanhu. Kunyanya, yakaratidzwa kukurudzira mbeu yekusimbisa , kusimbisa huwandu hwemunhu , nekuvandudza kuparadzaniswa kweDNA.

Mafudziro anowanikwawo maitiro akawanda emichero yakawanda inobatsira. Rimwe chete rinokupa:

• 49% yekurudziro yezuva nezuva ye vitamini E
• 16% yehupenyu hwako hwezuva nezuva
• 31% yehuwandu hwezuva nezuva hwakakurudzirwa we selenium
• 10% yehuwandu hwezuva nezuva hunokurudzirwa kwezinc

Mbeu yeSarfour is also a good source of fatty acids omega 3 and 6.

Nzira Yokuwana Zvakawanda Mune Zvokudya Zvako

Heano dzimwe nzira dzekudya mbeu dzakawanda dzehuta.

• Sora mbeu yezuva iri pa saladhi yako panzvimbo ye croutons.
• Edza kushandisa saridu mbeu mbeu pane nzvimbo peanut butter. Sunbutter ibhi rinozivikanwa.
• Isa 2 TBS yehushoni yebhanarita mbeu muS smoothie semuviri wemaprotheni.
• Nzira Yokuwana Nayo Misi Yakakura MuDyiro Rako

3 -

Muchero Mutsva uye Orange Juice yeChibereko

Ndezvipi Zvokudya Zvokudya?

Zvishoma nezvishoma zvakanyanyiswa mazambiringa emuchero uye juice eorinisi.

Chinoita Kuti Iwedzere Kuwedzera

Muchero wemuchero uye jisi rearangi zvakanyanya kwazvo mu polyamine putrescine, iyo inogona kuvandudza utano hwemaruva. Putrescine inogonawo kuwedzera mazai ehu. Mune rumwe ruzivo, madzimai madzimai akare akapiwa mvura yakawanda mu-putrescine munguva yakatarisana uye kusvika pakuvhura . Mutengo wechromosomal defects mu mazai akavhenganiswa yakaderera nepamusoro pe50% ...! Zvinogona kunge kuti putrescine inobatsira mazai ega nemasero ega anochengetedza chromosomal kutendeseka.

Kuwedzera kwevhitamini C kubva majisi aya kunogonawo kubatsira. Low vitamin C maitiro angakanganisa madzimai ehomoni.

Nzira Yokuwana Zvakawanda Mune Zvokudya Zvako

Kuchenjerera: Jira remurape rinozivikanwa kuti riwedzere migumisiro yemimwe mishonga, mune zvimwe zviitiko kune zvinetso zvinotyisa. Kana uri kutora chero rudzi rwemishonga, taura nachiremba wako pamusoro pekuti kana mazambiringa emuzambiringa anenge akachengeteka kwauri.

Kuwana zvakawanda mukudya kwako:

• Ita smoothies nemarangi kana jisi remuropefruit sechando
• Wedzera mazambiringa emichero kana marinisi marundi kune saladi
• Finyisa juzi yako yemarangi

4 -

Idya Chezi Dzakakura Kuti Uwane Zvokudya

Ndezvipi Zvokudya Zvokudya?

Mashizha akakura, sa cheddar yakakura, parmesan, uye manchego.

Chinoita Kuti Iwedzere Kuwedzera

Ikosi yakakura inokudzwa mu polyamines. Polyamines mapurotini anowanika mumiti yemichero nemhuka. Zvinowanzoitikawo kuvanhu.

Kutsvakurudza kwakawana kuti polyamines inogona kuita basa rinokosha mukubereka. Ikosi yakakura inonyanya kukwirira mu polyamine putrescine, iyo inogona kuita basa muhutano hwehutano. Putrescine inofungidzirwawo kuti inowedzera hutano hweii, kunyanya kuvakadzi 35 nevekare . (Hongu, kana iwe uri kuterera, ndiyo iyo yakafanana putrescine inobatsira iyo michero yemuchero inogona kuva nayo.)

Nzira Yokuwana Zvakawanda Mune Zvokudya Zvako

Ngwarira nekutora chikamu paunowedzera cheese kune kudya kwako! Iko shoma shoma mumakori akawanda uye mafuta akazara. Saka unakidzwe ... kungofanana nechikonzero.

Zvimwe mapeji anogona kuongorora:

• Nzira Yokuita Nayo Healthy Salad (inosanganisira chinangwa pakushandisa cheddar cheese nokuchenjera)

5 -

Yakazara Fat Yogurt uye Ice Cream yekubereka

Ndezvipi Zvokudya Zvokudya?

Mishonga yakakwana yemakaka yakazara, semukaka wose, mafuta yakakwana yogashi, ice cream, cream cream, uye mamwe chezi.

Chinoita Kuti Iwedzere Kuwedzera

Kuongorora kweHarvard kwakawana kuti vakadzi vaidya mafuta akazara emishonga emukaka vakanga vasingakwanisi kutarisana nezvinetso zvekuvhara ropa kupfuura vakadzi vakadya zvakanyanya mishonga yakakodzwa mafuta. Muchidzidzo ichi, mishonga yakakodzwa yemakaka yakawanda yaisanganisira mukaka wakaoma kana wakadzika, sherbet, yogurt, uye cottage cheese. Mishonga yakakora yakazara yakasanganisira mukaka wose, ice cream, cream cream, uye mamwe chezi.

Nzira Yokuwana Zvakawanda Mune Zvokudya Zvako

Nzira iri nyore yekuwana mukaka wakakwana wemafuta muzvokudya zvako ndeyekushandura kumukaka wakazara panzvimbo yemukaka wakaita mafuta. (Nyore kana iwe uchitova nemukaka mumangwanani ako chaiyo kana kuti zviyo.)

Kana, kana uri rudzi rwehuti yegati, shandura ku yogashi yakakwana pane nzvimbo dzakaderera mafuta.

Pane imwe nguva kushumira mafuta akazara egaini kunogona kuita zvakanaka. Ingova nechokwadi chekufungisisa zvimwe zvikamu zvekudya kwako. Kana uri kuenda ice cream, zvipire kune rimwe chete kusvika kune maviri servings pavhiki .

Yeuka kuti kunyanya kuwandisa kunogona kukuvadza kunobatsira kubereka, saka iwe haugoni kuidarika pano.

6 -

Idya Zvimwe Mhou Dzechikuvadza Kuwedzera

Ndezvipi Zvokudya Zvokudya?

Chiropa, zvikurukuru kubva kumombe. (Zvimwe zvipenyu zvenyama zvinogona kufanana nezvakanaka zvehutano.)

Chinoita Kuti Iwedzere Kuwedzera

Cow chiropa chakakwirira mumune michina yakawanda inokosha pakurapa kwehutano.

Rimwe kushumira yemombe yechiropa (68 gramu) rine:

• 431% yehuwandu hwezuva nezuva hwevhitamini A
• 800% yekurudziro yakakurudzirwa ye vitamini B12
• 137% yehuwandu hwezuva nezuva hwe riboflavin, imwe inokosha B vitamini
• 43% yehuwandu hwezuva nezuva hwe folate (iyo inowanzoitika ye folic acid )
• 35% yehuwandu hwezuva nezuva hweSenienium
• 290 mg ye choline (Choline inogona kuderedza dambudziko rekukanganisa kuberekwa.)
• 24% yehuwandu hwezuva nezuva hwezinc, ine mineral inokosha yehutano hwemaduna
• Nenzira yakakwirira mu coenzyme Q10, iyo inogona kukurudzira mazai evha uye marita motility

7 -

Yakatanirwa Tomate Kuti Ive Nenyuchi

Ndezvipi Zvokudya Zvokudya?

Nyuchi yakagadzirwa, sezvinogona kunge iwe unogona kuve mu tomato sauce kana mutsutso wekerere.

Chinoita Kuti Iwedzere Kuwedzera

Tomate yakabikwa yakakwirira muyodhiyo yakakosha, ine simba rinokuvadza.

Lycopene yakave yakadzidza zvakanyanya nokuda kwaro inogona kuita mukuvandudza kubereka kwevanhu . Lycopene supplementation yakatove ichitsvakurudzwa sechinhu chinogona kurapwa chekushaya mwana. Chimwe chidzidzo chakawana kuti kuwedzera kwe 4 kusvika ku 8 mg yekycopene pazuva kwemwedzi 8 kusvika ku12 kwakatungamirira kuhutano hwakanaka hwehutano nekuwedzera kwekuita mimba.

Nzira Yokuwana Zvakawanda Mune Zvokudya Zvako

Kunyange zvazvo zvose zviri mbichi uye zvakabikwa zvinokonzerwa ne lycopene, imwe kapu yemamatewa akabikwa inenge inopetwa kaviri kechipiri kana imwe kapu yemamatekere.

Saka kana uchikwanisa, sarudza iyo yakabikwa tomate mapeji. Asi tomato mune imwe nzira yakakunakira iwe!

Heano mamwe mapeji okuedza:

• Zucchini Casserole neTumasi Sacece
• Rainbow Vegetable Soup

8 -

Lentils uye nyemba dzekubereka

Ndezvipi Zvokudya Zvokudya?

Lentils uye nyemba. (Mhando dzose dzehairi asi kunyanya nyemba.)

Chinoita Kuti Iwedzere Kuwedzera

Nyemba uye lentiyumu yakanaka yeproteinini, uye tsvakurudzo yakawana kuti vakadzi vanowana zvakawanda zveprotini yavo kubva kunezvitsva-nzvimbo panzvimbo yezvipfuwo zvinowanzosangana nezvinetso zvekuvhura .

Lentile dzine mazinga akawandisa e polyamine spermidine, iyo inogona kubatsira chirume kuti chizadzike mazai.

Zvinofadza kuti kutsvakurudza kwakawana kuti spermidine maitiro akadzika zvakaderera mumasina ejaculate evanhu vane hutachiwana hwemajeri kana vachienzaniswa nevarume vane hutano hwakanaka.

Lentils uye nyemba zvakarewo maitiro akanaka evanhu. Nyaya (kana folic acid) inoita muviri unokosha zvikuru pakuberekwa uye mazai ane utano.

Nyemba uye lentiy zvakarewo mavara akanaka. Kuwana fibhi yakakwana mukudya kwako ndicho chinhu chinoita kuti utano hwakanaka huve hutano hwakanaka.

Nzira Yokuwana Zvakawanda Mune Zvokudya Zvako

Funga kubvisa nyama imwe chete kana maviri nyama yekudya ne lentil kana kuti nyemba. Iwe unogona zvakare kuedza kukanda dzimwe nyuchi muhodhi yako pane chesi kana nyama.

Heano mamwe mapeji okuedza:

• Dhiyabhorosi Bean Dhavha (pasi peblack soy nyemba uye nyeredzi dzese)
• Turkey Black Bean Chili
• Black Bean Wraps

9 -

Asparagus for Fertility

Ndezvipi Zvokudya Zvokudya?

Yakagadzirwa asparagus.

Chinoita Kuti Iwedzere Kuwedzera

Asparagus ine chikafu chakakanyiwa zvakanakisisa. Iyo yakaderera koriori, ichakuzadza iwe, uye inopa kukurudzira kwekubereka michina inokosha.

Rimwe kapu yeaspagi yakatekwa ichakuwana iwe:

• Izvo zvinopfuura 60% yehuwandu hwezuva nezuva hwe folate
• Kukosha kwako kwezuva nezuva kwe vitamini K
• 8% yeZinc yako yezuva nezuva uye 16% yezuva rako rinokurudzirwa senienium, zvose zvakakosha kuti murume ave nekubereka
• Inopfuura 20% yeimwe miviri inokosha yakadai sevhitamini A, vitamini C, uye B vitamin thiamin.

Nzira Yokuwana Zvakawanda Mune Zvokudya Zvako

Dzivisa gorosi yakasikari yakazara nemunyu. Svika kune itsva kana mazaya. Kana iwe uchida kuenda mumakedheni, tsvaga zvigadziriro zvepasi.

Mapapiro kuti aedze:

• Yakatsvawa Aspagi

10 -

Oysters for Fertility

Ndezvipi Zvokudya Zvokudya?

Oysters.

Chinoita Kuti Iwedzere Kuwedzera

Mashizha anooneka pamusoro pezvinyorwa zvose zvekudya zvekubereka. Izvo zvizere nemichero inowedzera michina!

Ikushanda kwema 6 mavarai akakuvara ane ma 139 koriori chete, asi aya ose anokosha mavhithamini ekuberekorora uye amaminera:

• 43% yesimbi yako yezuva nezuva
• 408% yehuwandu hwezuva nezuva hunoridzirwa kukosha kwevhitamini B-12
• 187% yekurudziro yezuva nezuva yeSenienium
• 188% ye zinc yako yezuva nezuva

Nzira Yokuwana Zvakawanda Mune Zvokudya Zvako

Vanhu vazhinji vanonzwa vachityisirwa nekugadzirira huster, asi iwe haufaniri kuva. Iwe unogona kugadzirira nekushandira chikafu ichi kumba.

Nzira yakaporesa ndiyo yakasvibiswa, asi haisi munhu wose anogona kuvhiringidza pfungwa yeiyo yaiiswa mavarai

11 -

Pomegranate yeFercita

Ndezvipi Zvokudya Zvokudya?

Pomegranate mbeu uye juice, kunyanya juice.

Chinoita Kuti Iwedzere Kuwedzera

Mapomegranati ave achisanganiswa nekubereka nekuberekwa nekuda kwembeu yavo yakawanda. Ichi hachisi chikonzero chesayenzi chokugadzirisa mumapomegranati ... asi zvakadaro chinonakidza!

Kana iri yesayenzi, pomegranate yakakwirira mune antioxidants, iyo inogona kusimudzira kubereka kwevanhu.Utsvakurudzo hwakawanda pamapomegranati uye kubereka kwakaitika mumakonzo. Zvidzidzo zvakawana kuti pomegranate juice uye zvinyorwa zvepomegranate zvingavandudza hutachiona hwemajeri uye hunyoro pashure pemavhiki akawanda.

Chimwe chidzidzo chakatarisa zvinoitika kuvanhu.Vane makumi manomwe varume vakuru vakanga vasina hutano hwakakwana hwemumvuri kuti vape kupa mbeu yemumvuri - asi vakanga vasingatambudziki nehuwandu hwemaviri - vakatora mahwendefa ane pomegranate michero uye michero yeGalanga Root.

Mushure memwedzi mitatu yekurapa, hurosi hunoita hunovandudzwa ne 60%.

Nzira Yokuwana Zvakawanda Mune Zvokudya Zvako

• 20 Nzira Dzakanaka Kuti Ushumire Pomegranate

12 -

Walnuts for Fertility

Ndezvipi Zvokudya Zvokudya?

Walnuts!

Chinoita Kuti Iwedzere Kuwedzera

Mafuta anopa utano ndiwo chikamu chinokosha chehutano hwehutano asiwo hutano hutano hwekubereka.

Walnuts akafuma mu omega-3s uye omega-6s. Ichi chikamu chezvakaita kuti vanotsvakurudza vaone kana vangawedzera kukura. Mune zvidzidzo zviduku asi zvinonakidza, varume vane gumi nemakumi mana vakaiswa kune rimwe remapoka maviri. Muchikwata chekutonga, varume vakaudzwa kuti varambe vachidya chavo chekudya asi vadzivise miti yose yemiti. Muchikwata chekuedza, varume vacho vakaudzwa kuti varambe vachidya nemaitiro avo asi vachidyawo chikwata chepadnuts zuva rega rega.

Purafura imwe neimwe yaive nemagiramu 75 ehutlled walnuts. Ndiyo hafu yekapu.

Vanhu vanodya-nyama vanoziva kuvandudzwa kwehutano hwemadzinza. Kunyanya, hupenyu hwemumhu hunhu, hunyoro, uye morphology yakavandudzwa.

Nzira Yokuwana Zvakawanda Mune Zvokudya Zvako

Funga kubvisa nzvimbo yako yemasikati masikati nechishuvo chemasnuts!

Kana, ipai mapeji aya edza:

• Tuna Walnut Saladi
• 7 Yakanaka uye Yakanaka yeWaln Dishes

13 -

Mazai Okubereka

Ndezvipi Zvokudya Zvokudya?

Mazai, kunyanya iyo yolk.

Chinoita Kuti Iwedzere Kuwedzera

Mazai maitiro akanaka emuviri ma-vitamini, izvo zvinokosha pakubereka.

Omega-3 mafuta anokosha pakubereka pamwe chete, uye iwe unogona kuwana kukurudzirwa kubva kuma omega-inogadzirirwa mazai. Vanobhadhara zvishoma, asi zvakakosha chaizvo kana musingadyi hove zhinji.

Chimwe chikonzero chakanaka chekudya mazai: iyo inodhura chitubu chemaprotheni, ayo akawanikwawo akanaka pakubereka mune varume nevakadzi.

Mazai anewo choline. Choline inogona kuderedza njodzi yezvimwe zviremera zvekuberekwa. (Asi kwete zvidzidzo zvose hazvina kuwana izvi.)

Nzira Yokuwana Zvakawanda Mune Zvokudya Zvako

Nyanzvi dzakawanda dzekuchera dzinokurudzira kutura kunze kwechhizha uye kudya chete vatsvene vezai. Usadaro!

Paunenge uchiedza kusimbisa kubereka, iwe unoda mishonga iri mukati mejena.

Kana uri kuedza kuperevedza uremu, ingodonha pamakoriori mune imwe nzvimbo.

Mapepa okufunga kuedza:

• Low-Carb Yakasvibiswa Mazai
• Mazai Akanaka Florentine
• Nzira yekuita sei majeki

14 -

Chinanaini yeFercita

Ndezvipi Zvokudya Zvokudya?

Pineapple.

Chinoita Kuti Iwedzere Kuwedzera

Pane chivimbo chakajairika chokuti kudya chinamainapple mushure kwemazuva mashanu uchitevera kuvhara kana kuberekwa (panguva yeVIVF ) kunobatsira nekugadziriswa.Asi pane zvachose hapana sayenzi yekudzorera tsika iyi.

Nezvo zvakati, pane zvimwe zvikonzero zvakanaka zvekunakidzwa neineini apo iwe uri kuedza kubata pamuviri.

Kune imwe, iyo yakanaka inobva ku vitamini C. Rimwe kapu ichakupa 46% yehuwandu hwekurudziro yako zuva nezuva. Low vitamin C mazinga akabatanidzwa nePCOS . Vitamini C inogona kubatsirawo kusimbisa kubereka kwevanhu. Chimwe chidzidzo chakawana kuti kuwedzera kwevhitamin C kwakabatsira kusimbisa humi hwemunhu muhutu hunopisa . (Kunyange zvazvo iwe uri kusvuta, urongwa huri nani hwekusimudzira kubereka kwako ndeyekurega kusvuta. Dzimwe nguva kururamisira kwakananga kunofanira kutaurwa ...)

Maninapuri ane bromelain, enzyme chaiyo inogona kuva ne-anti-inflammatory effect. Asi pane ikozvino hakuna tsvakurudzo yekuratidza izvi zvinogona kuwedzera kubereka.

Nzira Yokuwana Zvakawanda Mune Zvokudya Zvako

Ananaini isiri yakakorori michero inogona kugutsa zino rako rinotapira nenzira yakanakisisa kupfuura mashizha anogona. Saka sei usingafari?

15 -

Salmoni yeHercital

Ndezvipi Zvokudya Zvokudya?

Salm-yakabatwa salmon - hongu, mhuka dzesango dzakabatwa, dzisingasimwi. Zvakakosha kushandisa mari yakawedzerwa yemhando dzakasiyana-siyana!

Chinoita Kuti Iwedzere Kuwedzera

Salmoni inenge inenge mhando dzose dzezvokudya zvepamusoro - kubereka kutarisa kana kwete. Isu tose tinoda hove dzakawanda mune zvatinodya. Salm-yakabatwa salmoni yakanaka chaizvo.

Iwe unofanirwa kuchenjerera nezvekucheneswa kwe mercure muhove apo iwe uri kuedza kubata uye iwe paunenge wava nepamuviri. Asi salmon yakabatwa-mhuka iri pamucheto wakadzika apo inosvika kune zvinodhaka.

Salmoni yakafuma mumafuta anokosha eayo uye omega-3s, iyo yakaratidzwa kuva inobatsira kubereka mune varume nevakadzi. Izvo zvakare inofanira kuva nemuviri panguva yekuzvitakura kweutano hwakanaka hwekukura. Saka iwe unogona kuwedzera pane yemenyu yako zvino, iwe uchange uchitya kwekanguva!

Mimwe michina inobereka kubereka inowanikwa muarimoni ine vitamini D uye selenium. Selenium yakaratidzirwa kuti inokosha kuti mbeu ive noutano hwakanaka, uye mazinga ari pasi eVitamin D anoita seanobatanidzwa nehurombo husina huri pakati pevarume nevakadzi.

Kutaura zvazviri, salmon imwe yezvakanakisisa zvezvokudya zvevhithamini D. Mazamu matatu chete e salum inoputa achakupai 97% yehuwandu hwekurudziro yezuva nezuva ye vitamini D.

Nzira Yokuwana Zvakawanda Mune Zvokudya Zvako

Kune nzira dzakawanda uye dzakanaka dzekugadzirira saumini. Chinangwa chokuita hove nguva dzose yezvirongwa zvako zvekudya kwevhiki nevhiki.

• Yakakoshwa Yakagadzirwa Salmon
• Ovhin Baked Salmon neHerbs
• Sarimoni Saladi

16 -

Sinamoni yeHurtility

Ndezvipi Zvokudya Zvokudya?

Saminoni, iyo spice.

Chinoita Kuti Iwedzere Kuwedzera

Insulin kudzivisa inobatanidza ne polycystic ovarian syndrome (PCOS) , chinokonzera kukanganisa kwevakadzi. Cinnamon supplementation yakaratidzwa mune dzinoverengeka dzakadzidza kuvandudza utano hwevanhu vane chirwere cheshuga.

Mune rimwe chirongwa chinorongedza chirwere chemakiriniki, sinamoni yakawanikwa kuderedza mazinga eglucose, triglycerides, LDL cholesterol (iyo ndiyo "mhando" yakaipa), uye cholesterol yakazara kune varwere vane chirwere cheshuga. Izvi zvakaita kuti vatsvakurudzi vafungisise kana sinamoni inogona kuva yakanaka pakubereka.

Mune zvidzidzo zviduku asi zvinonakidza, vakadzi makumi maviri nevashanu vane PCOS vaiudzwa kuti vatore sinamoni supplement kana placebo kwemwedzi mitanhatu. Vakadzi vakawana sinamoni vakaratidza kuvandudza kuvhara uye kumwedzi nguva dzose , asi avo vane nzvimbo iyo havana kuratidza kuchinja.

Nzira Yokuwana Zvakawanda Mune Zvokudya Zvako

Furai sinamoni mangwanani enyu oatmeal, pamusoro pe yogurt yenyu, kana muti yenyu kana kofi.

Heano mamwe mapeji okuedza:

• Nzira Yokuita Nayo Cinnamon Tea

17 -

Dzimwe Nzira Dzokusimudzira Utano

Kufanana nenyaya ino? Heano dzimwe nzira dzekuvandudza hutano hwako nekusimudzira kubereka!

• 5 Zvokudya Zvingaita Kuti Uwedzere Kubereka Kwako
• Nzira 6 Mamwe May Anogona Kuita Zvaunobereka
• 7 Zvinhu Zvaunofanira Kuziva Paunenge Uchiedza Kuziva Pashure 35
• 8 Miitiro Yakaipa Inofanira Kuputsa Kana Uri TTC
• 5 Mafungiro Anokuchengetedza Kubva Kuita Kuti Ufare, Kusarudza Zvakanaka

_Sources

_{Afeiche M1, Williams PL, Mendiola J, Gaskins AJ, Jørgensen N, Swan SH, Chavarro JE. "Zvokudya zvechikafu zvinowedzera maererano nehutano hwemadzinza uye mahomoni ekuberekorora pakati pevarume vechidiki." Hum Reprod. 2013 Aug; 28 (8): 2265-75. doi: 10.1093 / humrep / det133. Epub 2013 Mbudzi 12. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3712661/}

_{Atiya Ali M1, Poortvliet E, Strömberg R, Yngve A. "Polyamines muzvokudya: kukura kwezvinyorwa zvezvokudya." Zvokudya Nutriti. 2011 Jan 14; 55. doi: 10.3402 / fnr.v55i0.5572. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3022763/}

_{Arcaniolo D1, Favilla V, Tiscione D, Pisano F, Bozzini G, Creta M, Mamwe Marudzi G, Menchini Fabris F, Pavan N, Veneziano IA, Cai T. "Pane nzvimbo yezvokudya zvinokonzerwa nehutano muhutano hwechirwere chechirwere chisingaiti here? "Arch Ital Urol Androl. 2014 Sep 30; 86 (3): 164-70. doi: 10.4081 / aiua.2014.3.164. http://www.ncbi.nlm.nih.gov/pubmed/25308577}

_{Bauer MA1, Carmona-Gutiérrez D, Ruckenstuhl C, Reisenbichler A, Megalou EV, Eisenberg T, Magnes C, Jungwirth H, Sinner FM, Pieber TR, Fröhlich KU, Kroemer G, Tavernarakis N, Madeo F. "Spermidine inokurudzira kubatanidza nekudyisa kubudirira kwemuenzaniso miviri. "Cell Cycle. 2013 Jan 15; 12 (2): 346-52. doi: 10.4161 / cc.23199. Epub 2012 Jan 15. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3575463/}

_{Chavarro JE1, Rich-Edwards JW, Rosner B, Willett WC. "Anotarisira kudzidza nezvekudya kwehuchi kudya uye anozora kusaputsika." Hum Kurasikirwa. 2007 May; 22 (5): 1340-7. Epub 2007 Feb 28 https://academic.oup.com/humrep/article/22/5/1340/2914869/A-prospective-study-of-dairy-foods-intake-and}

_{Durairajanayagam D, Agarwal A1, Ong C, Prashast P. "Lycopene uye kusununguka kwevarume." Asia J Androl. 2014 May-Jun; 16 (3): 420-5. doi: 10.4103 / 1008-682X.126384. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4023371/}

_{Fedha MD1, Jakobsen HB2, Giversen I2, Christensen LP3, Parner ET4, Fedder J5. "Chikamu chemamba yemapomegranate uye galangal rhizome inowedzera huwandu hwemhepo yepamusoro: anotarisira, anoromized, anotungamirirwa, akadzivirirwa muedzo." PLoS One. 2014 Nha. 2; 9 (9): e108532. doi: 10.1371 / magazini.pone.0108532. eCollection 2014. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4190413/}

_{Kar A, Bose A, Das R. Nzira ye m-xylohydroquinone pane nhengo dzepabonde uye kubereka kwevarume. J. Reprod. Fertility. 1963; (5): 77-81. http://www.reproduction-online.org/content/5/1/77.full.pdf+html}

_{Kumar D, Kumar A, Prakash O. "Zvichida antifertility vamiririri kubva kumiti: kuongorora kukuru." J Ethnopharmacol. 2012 Mar 6; 140 (1): 1-32. doi: 10.1016 / j.jep.2011.12.039. Epub 2012 Jan 5. Ongororo. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2395591/?page=3}

_{Kort DH1, Lobo RA1. "Uchapupu hwekutanga hwekuti sinamoni inokurudzira kumwedzi kuenda kumadzimai ane polycystic ovary syndrome: chirwere chinongororwa chisingarambi." Am J Obstet Gynecol. 2014 Nov; 211 (5): 487.e1-6. doi: 10.1016 / j.ajog.2014.05.059. Epub 2014 Mbudzi 9. http://www.ajog.org/article/S0002-9378(14)00446-3/fulltext}

_{Kurdoglu Z1, Ozkol H, Tuluce Y, Koyuncu I. "Mamiriro oxidative uye ukama hwayo nehutu hwekuchengetedzwa kwemashuga muvakadzi vaduku vasina kuvhara ne polycystic ovary syndrome." J Endocrinol Invest. 2012 Mar; 35 (3): 317-21. doi: 10.3275 / 7682. Epub 2011 Apr 26. http://www.ncbi.nlm.nih.gov/pubmed/21521935}

_{Lefèvre PL, Palin MF, Murphy BD. "Polyamines pamusoro pemamiriro ekubereka." Endocr Rev. 2011 Oct; 32 (5): 694-712. doi: 10.1210 / er.2011-0012. Epub 2011 Jul 26. http://www.ncbi.nlm.nih.gov/pubmed/21791568}

_{Ottawa Hospital Hospital Research Institute. (2012, November 26). Kubereka: Putrescine mvura inogona kunge iri tsime revechidiki mazai evanhu. SayenziDaily . Yakadzorerwa musi waJanuary 22, 2015 kubva pawww.sciencedaily.com/releases/2012/11/121126131124.htm}

_{Mills JL1, Fan R1, Brody LC1, Liu A1, Ueland PM1, Wang Y1, Kirke PN1, Shane B1, Molloy AM1. "Kusarudzwa kwemaMernal panguva yekudzivirira uye choline-yakabatana nemasikirini akasiyana-siyana sehuwandu hunokonzera neural tube kukanganisa." Am J Clin Nutr. 2014 Nharo; 100 (4): 1069-74. doi: 10.3945 / ajcn.113.079319. Epub 2014 Aug 13. http://www.ncbi.nlm.nih.gov/pubmed/25240073}

_{Robbins WA, Xun L, FitzGerald LZ, Esguerra S, Henning SM, Carpenter CL. "Walnuts anovandudza hutano hwevarume muvarume vanodya kudya kwekuMadokero: maitiro ekudzivirira chirongwa chekupindira mune zvekudya." Biol Reprod. 2012 Oct 25; 87 (4): 101. doi: 10.1095 / biolreprod.112.101634. Shingaira 2012 Oct. http://www.biolreprod.org/content/87/4/101.long}

_{Sahbaz A1, Aynioglu O2, Isik H3, Ozmen U4, Cengil O5, Gun BD6, Gungorduk K7. "Bromelain: A proteolytic yemasikirwo ekudzivirira kubatana kwepamuviri." Int J Surg. 2015 Nhasi 6; 14C: 7-11. doi: 10.1016 / j.ijsu.2014.12.024. [Epub mberi kwekudhinda] http://www.ncbi.nlm.nih.gov/pubmed/25573606}

_{Türk G1, Sönmez M, Aydin M, Yüce A, Gür S, Yüksel M, Aksu EH, Aksoy H. "Migumisiro yemapomegranate juice inoshandiswa pamhando yehuta, spermatogenic cell cells, antioxidant basa uye testosterone level muvarume varume." Clin Nutr . 2008 Apr; 27 (2): 289-96. doi: 10.1016 / j.clnu.2007.12.006. Epub 2008 Jan 28. http://www.ncbi.nlm.nih.gov/pubmed/18222572}

_{Zhao YC1, Chi YJ, Yu YS, Liu JL, SJ, Ma XH, Shan CH, Yang ZM. "Polyamines inokosha pakuberekwa kwekuberekwa kwemuviri: kutaura uye kushanda kwemajeni anokonzerwa nepolyamine mumushonga wechipfuva panguva yekuisa nguva." Endocrinology. 2008 May; 149 (5): 2325-32. doi: 10.1210 / en.2007-1420. Epub 2008 Jan 17.}