Maitiro Ako Kurovedza muviri Maitiro Aungaita Sei Kubereka Kwako

Zvemukati

• Maekisesaizi Anoita Sei Kubereka
• Huremu Hwakanaka Kubata
• Huremu Hunoita Sei Kubereka
• Maitiro Ekuwedzera Kubereka Nekurovedza muviri, Maererano neNyanzvi
• Kana uri normal weight
• Kana uri underweight
• Kana uri kufuta
• Kana uri kurapwa kwembereko
• Ongororo ye

Ini ndaisave nechokwadi nguva dzose ndaida kuve amai. Ndinoda kupedza nguva neshamwari, kuenda kunomhanya uye kukanganisa imbwa yangu, uye kwemakore akawanda zvakanga zvakakwana. Ipapo ndakasangana naScott, uyo aifarira kwazvo kutanga mhuri zvekuti mukudanana naye, ndakatanga kuona zvinhu neimwe nzira. Panguva yaakandipfimba, ndakanga ndisingachagoni kumirira kukura mhuri yedu pachedu; zvaive nyore kufungidzira kuva nehupenyu hwakazara nevana vari muchikwata.

Zvisinei, tichangoroorana, ndakabatwa nechirwere chinonzi endometriosis, chirwere chinokura mune dzimwe nzvimbo dzomuviri, zvichiita kuti pave nemikana yokushaya mbereko. Mushure mekuvhiyiwa kugadzirisa chirwere ichi, nyanzvi dzakandiudza kuti mikana yangu yekubata pamuviri mukati memakore maviri yaive yakanaka.

Saka kweinopfuura gore ikozvino Scott neni takaita zvese zvatinogona kuti tigadzire munhu mudiki. Ndichitarisira kuwedzera kubereka, ndakasveta miriwo yeChinese inonaka sedhaka, ndakadya masaga egoji berries ane antioxidant-packed, popped Mucinex kuwedzera cervical mucus, uye ndakatogamuchira Maya abdominal massage kubva kune anozvitsanangura mwarikadzi wekubereka. Nzira yerubdown, yakapfuura kuburikidza nezvizvarwa zvevananyamukuta nevarapi, inotarisirwa kutungamira nhengo dzekubereka munzvimbo dzakakodzera uye kugadzirisa basa radzo. Zvakaipa kuti zvangondipa peturu. (Yakabatana: Maitiro Ekuti Mikana Yekutora Pamuviri Shanduko Munguva Yako Yese Yekutenderera)

Zvinoshamisa kuti zvakakwana, ini handina kumbobvira ndakandwa nechero yeaya mazano asina kujairika. Hei, ini ndiri ani kuti ndibvunze huchenjeri hwevarapi? Ndakakatyamadzwa, zvakadaro, apo wangu wekubereka acupuncturist uyezve wangu wekubereka endocrinologist, chiremba anoongorora nezvekubereka kusagadzikana, akataura kuti kuti ndiwedzere mukana wangu wekubata uye kusimudzira kubereka, ndinofanira kuzorodza kusimba uye nguva yeangu maitiro ekurovedza muviri. Yangu 90-maminetsi ejimu tsika mazuva mashanu pavhiki yakanga isiri kungovandudza hutano hwangu uye kuchengeta huremu hwangu mukutarisa, asi zvaive zvakare kudzikisira kushushikana kwangu kwekuita mwana. Saka riinhi kurovedza muviri kwakanaka kwakave zano rakaipa?

Maekisesaizi Anoita Sei Kubereka

"Isu tanga tichiziva kuti huremu chinhu chakakosha pakubereka, asi tichifunga nezve basa remaekisesaizi chiitiko chazvino mumushonga weWestern," anotsanangura Robert Brzyski, MD, PhD, purofesa wezvekubereka uye gynecology paUniversity yeTexas Health Science Center kuSan Antonio uye sachigaro wekomiti yezvetsika yeAmerican Society of Reproductive Medicine (ASRM). Ongororo yekutanga inoratidza kuti kugara uchirovedza muviri kunogona kunyatsoita basa rekubereka nekusimudzira kubereka: Chidzidzo mu Obstetrics & Gynecology akagumisa kuti vakadzi vaishandisa maminitsi makumi matatu kana kudarika zuva nezuva vaive nenjodzi yakadzikira yekushaya mbereko nekuda kwekukanganisa kweovulation.

Kune rimwe divi, imwe dhata inosanganisa yakawandisa masimba ekurovedza muviri pamwe nekuderedza kubereka, sezvo zvese zviri zviviri kudzidza muna 2009 mu Kuberekwa Kwevanhu uye kudzidza kweHarvard kwevatambi vepamusoro vakawana. Sezviri pachena basa rokusimbisa muviri rine rutivi mumikana yomukadzi yokubata pamuviri, asi “fundo dzokuvakira padziri zano rokusimbisa muviri dzichiri dzakaoma kuwana uye kazhinji kazhinji dzinopokanidzana, naizvozvo kwave kwakaoma kupa vakadzi nhungamiro dzakajeka dzokutevera,” anodaro Dr. Brzyski. (Kurapa kwepanyama kunogona kubatsira kuwedzera kubereka, zvakare.)

Nezvishoma zvishoma zvekuenderera mberi, hazvishamise kuti masangano evakadzi-ehutano haapi vanachiremba chero mimwe mitemo yakanangana nekuwanda kwekurovedza muviri kana kusimba kwevakadzi vanoedza kubata pamuviri. Nekudaro, maob-gyns mazhinji uye nyanzvi haape mazano ekugwinya, kunyanya kuvakadzi vane hutano hwemuviri misa index (BMI) uye nhoroondo yakajairika yekuenda kumwedzi. Kamwe mukadzi paanenge achiedza zvisina kubudirira kwegore - tsananguro yekushaya mbereko - Dr. Brzyski ichaongorora zvakajairika nyaya senge zera, macircule uye ovulatory chinzvimbo, uye mamiriro echibereko uye machubhu uye murume wemurume. Chete mushure meizvozvo ndipo paanozotarisa kana kuwanda kana kushoma chiitiko chemuviri kuri kukanganisa zvinhu.

"Kunze kwekunge nguva dzemukadzi dzisipo kana kusajairika, kurovedza muviri kazhinji ndiko kushanduka kwekupedzisira kwatinotarisa, nekuti ndiyo yatinoziva zvishoma nezvayo uye maitiro ayo anosiyana kubva kumukadzi kuenda kumukadzi," anodaro. "Asi tsvagiridzo yave kutanga kuratidza kuti yakakosha kupfuura zvatinoziva."

Huremu Hwakanaka Kubata

Iwo manhamba pachiyero chako anogona zvakare kuve kiyi kune yako kugona kubata pamuviri. Kuekisesaiza, hongu, kunogona kubatsira kudzora uremu hwako, asi chete kana uine kubata chaiko panhamba. Sekureva kwegore ra2010 University yeTexas Medical Branch kuGalveston kudzidza, ingangoita 48 muzana yehuremu, 23 muzana yehuremu, uye gumi muzana muzana yevakajairika-huremu hwevakadzi-vezera-vakadzi havanyatso kuongorora avo chaiwo masimbi emuviri. Kufungidzira kwakashata kwakadai kunogona kukanganisa maitiro ako ehutano, ayo anogona kukanganisa kubereka kwako.

Uyezve, huremu hwako hwakakodzera hwekurova 5K PRs kana kugogodza mukwikwidzi pachiitiko chako cheCrossFit hunogona kunge husiri huremu hunonyanya kuita kubata pamuviri."Haufanire kunge uri saizi 6 kuti uve nemwana," anodaro mutungamiri wekudzidza muongorori uye ob-gyn Abbey Berenson, MD. "Izvi hazvisi zvekutarisika zvakanaka pamugwagwa. Zviri zvekuita kuti muviri wako uve noutano hwakaringana kutakura mwana." Iyo inotapira nzvimbo yevakadzi vazhinji inoshandura kune yakajairwa BMI renji (18.5 kusvika 24.9), inoenderana neakanakisa ekubereka basa. Tsvagiridzo inoratidza kuti gumi nezviviri muzana yezviitiko zvekushaya mbereko zvinogona kukonzerwa nekuve pasi pezera uye makumi maviri neshanu muzana kubva pakuve pamusoro pazvo. Izvo zviviri zvakanyanyisa mutero muviri nenzira dzinokanganisa kugadzirwa kwehomoni uye ovulation, Dr. Brzyski anoti. (Zvimwe pano: Kuenda kwako kumwedzi, Kutsanangurwa)

Kunyange zvakadaro, BMI haisi nguva dzose nzira yakanakisisa yekuongorora kuti uremu huchakanganisa sei basa rekubereka. Kuyerwa kwacho kunobva pakureba nekurema uye hakusiyanisi pakati pemafuta nemhasuru — uye vakadzi vanokodzera vane tsandanyama dzakaonda dzakawanda. William Schoolcraft, MD, muvambi uye director wezvekurapa weColorado Center yeReproductive Medicine muDenver uye munyori we Kana Pakutanga Iwe Usina Kubata. Ovulation haina simba kana mafuta emuviri ari pasi pe12 muzana kana kupfuura 30 kusvika 35 muzana, anodaro.

"Vakadzi vanotora kuenda kumwedzi sechiratidzo chekuti vane hutano hweBMI uye vane mbereko," Dr. Schoolcraft anodaro. "Zvisinei, unogona kuva nenguva kana kuti dzimwe nguva uye kwete ovulation, kunyange zvisina kujairika." Kana iwe ukaenda kumwedzi mazuva ese makumi maviri nematanhatu kusvika makumi matatu nemana, unogona kunge uchizadza mazai, asi kuti uve nechokwadi, tora bhaimeta remuviri wepasirese pane chemishonga. Pakumuka, shandisa mudziyo panguva imwe chete mangwanani ega ega kuyera tembiricha yako, uye woiongorora pane basal tembiricha yemuviri kuti uone kana uri ovulating.

Huremu Hunoita Sei Kubereka

Kunyangwe yakavhiringidzwa matunhu uye nguva dzakarasika dzinowanzo sanganisirwa nevatambi vepamusoro, Jamie Grifo, MD, Ph.D., director weNYU Fertility Center muNew York City, anoonawo mugove wake wevarwi vevhiki vanozvikunda. "Ndinovaudza kuti vadzikire," anodaro. "Unoda kuti muviri wako uve nharaunda inosimudzira kubereka."

Inopfuura awa yekurovedza muviri zvine simba pazuva kunogona kukonzeresa kudzikira mukugadzirwa kwemahormone ayo anokurudzira kushanda kweovary, zvichikonzera kuti maovari asashande uye arege kuburitsa mazai uye estrogen, mune vamwe vakadzi. Ngozi inowedzera nekufamba kwenguva uye kusimba. Uyezve, Dr. Schoolcraft anoti, kurovedza muviri kwakanyanya kunoita kuti muviri uparadze mapuroteni ari mutsandanyama, achigadzira ammonia, kemikari inodzivisa pamuviri. (Zvakafanana: Izvo Ob-Gyns Vanoshuvira Vakadzi Kuziva Nezve Kubereka Kwavo)

Zvinoita kunge zvisingaite kuti chimwe chinhu chinoita kuti unzwe zvakanaka uye chakaratidzirwa kuchengetedza muviri wako kuzvirwere zvakawandisa nematambudziko ehutano zvinogona kuve zvakashata pakubereka kwako. Hezvino izvo zvinoitika: "Kurovedzera muviri kwakanyanya kunodzikisa progesterone uye kukanda mazinga ehomoni yako," anodaro Sami David, MD, chiremba wezvekubereka muNew York City uye munyori we Kugadzira Vacheche: Chiratidzo 3-Mwedzi Chirongwa cheMaximum Fertility. "Endorphins inogona kudzvinyirira yako FSH neLH, mahormone ari mune yako pituitary gland inoitisa kuburitsa mazai, uye maovarian mahormone estradiol uye progesterone, zvikuomesere iwe kuti ubate nhumbu kana kuti ungangoita kubara mimba usingazvizive."

Chinonyanya kukosha: "Kunyanyisa kwekurovedza muviri-kunyanya kana kushoma-hakuna kumbobvira kwakanaka," Dr. Grifo anodaro. "Unofanirwa kuwana bharanzi pakati pezviviri; ndipo muviri wako paunoshanda zvakanaka."

Michelle Jarc, ane makore makumi matatu nemasere, mudzidzisi muCleveland, akawana iwo iwo meseji kubva kuna chiremba wake mushure mekunge abva pamuviri uye akaedza zvisina kubudirira kwemwedzi mipfumbamwe kuti abatezve pamuviri zvakare. "Ndiri mumhanyi, uye panguva iyoyo ndaimhanya mu5K vhiki rega rega," anodaro Michelle. Kunyangwe huremu hwake hwaimuisa mune yakajairwa BMI renji, aive aine zvisina kujairika kuenda kumwedzi. Chiremba wake, uyo aifungidzira kuti Michelle aisaburitsa yakakwana estrogen, akamuisa paClomid (mushonga wekurapa uyo unokonzeresa ovulation) uye akamukurudzira kuti adzikise pabasa rake uye, nechiyero chakanaka, awane mapaundi mashoma ekuwedzera kubereka. "Zvaive zvakaoma pakutanga kuteerera kuraira kwake. Ini ndaishushikana nekukodzera uye kuchengetedza chimiro changu. Asi kuve nemwana kwakave kwakanyanya kukosha," anodaro Michelle. Saka akacheka maitiro ake ekurovedza muviri kaviri pazuva kuti angova maekisesaizi mamwe chete emaminiti 30 kusvika ku45 pazuva uye akarega kunetseka pamusoro pezvaaidya. Pashure paizvozvo, kubata pamuviri kwakanga kusiri nyore. Nhasi Michelle ane vana vana - mwanasikana ane makore mashanu, mwanakomana ane makore matatu, uye mapatya vakomana vane mwedzi gumi nemana - uye adzoka pahuremu hwake hwepamuviri asati abata uye achikwikwidza muma5Ks zvakare.

Asi kune vakadzi vakagara pasi, shanduko yemuviri isinganzwisisike inouya kubva mukuwedzera kurovedza muviri inogona kubatsira mikana yavo yekubata nekusimudzira kubereka. Kurovedza muviri kunovandudza metabolism uye kutenderera, zvese zviri zviviri zvinobatsira mukugadzira zai zvirinani. Kugara uchiita basa zvakare kunatsiridza yako yekubereka system nekusimudzira iyo endocrine gland, iyo inoburitsa mahormone anobatsira mazai kukura. Uyezve, kuita kuti ziya rako rive chinhu chinozivikanwa chinoderedza kushungurudzika-chinhu chakanaka, nokuti kushungurudzika kwakaderedza zvakanyanya mukana wekubata pamuviri mune imwe chidzidzo.

Ese aya mabhenefiti-ekusimudzira mabhenefiti anogona kubatsira kutsanangura kuti sei vamwe vakadzi vachiwana bundu muchoto nguva pfupi mushure mekuwedzera maitiro avo ekurovedza muviri.

Chiremba pakutanga akaisa mukana wekuti Jennifer Marshall, makumi matatu, maneja wekushambadzira muCincinnati ane matambudziko ekuzvara, kuti abate pamuviri ne0,5 muzana chete. Kurumidza kufambira mberi mumakore manomwe ekuedzwa, kuvhiyiwa, uye kuedza kuisirwa urume kakawanda: “Ndaifunga kuti handifi ndakabata pamuviri,” Jennifer anobvuma kudaro. Asi mavhiki masere muP90X - chirongwa chepamba-DVD-based Workout uye chikafu chaakatanga nekuti aive akafinhwa nekufamba kwake uye kuchovha bhasikoro zvishoma - akazviwana akatarisa chiratidzo chekuwedzera padanda rekuongorora pamuviri. Kunyangwe maekisesaizi aive ekupedzisira catalyst, zvinyorwa zvaJennifer hazvigone kutaura. "Vakangovhunduka kuti ndakabata pamuviri," anodaro. Asi chiitiko chitsva, icho chakamubatsira kudzikisa huremu hwake kusvika pa170 (pamamita mashanu masendimita masendimita, iye akambenge achichinja pakati pa 175 na 210), ndizvo zvese zvakange zvachinja nguva pfupi yadarika. Akazvara mwana ane hutano musikana uyu Kurume apfuura.

Maitiro Ekuwedzera Kubereka Nekurovedza muviri, Maererano neNyanzvi

Mamiriro akasarudzika-kunyanya nekuti pakange pasina kudzorwa zvidzidzo zvekurovedza muviri muvakadzi vari kuyedza kubata pamuviri-ndeyekuti vakadzi vakajairwa uremu vanofanirwa kushanda pa "hutano hweveruzhinji" dosi yemaminetsi zana pasvondo, anodaro Sheila Dugan, MD. , sachigaro weAmerican College of Sports Medicine's Strategic Health Initiative paVakadzi, Mitambo, uye Kuita Kwemuviri. Izvi zvinoturikira kuita maminetsi makumi matatu ekuita zvine mwero (unobuda ziya uye unofefeterwa asi uchigona kutaura nemitsara mipfupi) mazuva mashanu pasvondo. Vakadzi vari pasi- kana vakafutisa vanofanirwa kutsvaga kuongororwa kubva kunovhenekerwa wehunyanzvi, seyokurovedza muviri kana mudzidzisi, kuti vagadzirise chirongwa chinoenderana nesimba ravo rekushandisa uye zvinobuda, Dr. Dugan anodaro. (BTW, zvidzidzo zvinoratidza chero maekisesaizi ari nani pane kusaita maekisesaizi.)

Vamwe vanamazvikokota vari kuenda pamusoro peiyi mvumo yakajairwa. Hezvino izvo akati wandei epamusoro magwaro anokurudzira kune varwere vavo uye vaverengi kuti vawedzere kubereka.

Kana uri normal weight

Iko hakuna kudikanwa kwekusiya ako akajairwa ekumhanya kana Zumba makirasi. Ingo chengeta yako yekurovedza kune awa kana zvishoma pazuva. Kana kutenderera kwako kusiri kwemaitiro kana kuti usati wabata pamuviri mushure memwedzi mishoma, deredza zvakare pakuita maekisesaizi. Zvakare, ino haisi nguva yekudzidzira yako yekutanga makwikwi chiitiko kana kutanga yakaoma gym kirasi. "Kana iwe ukaita kuwedzera kunoshamisa muzinga rako rekurovedza muviri, kunyangwe BMI kana mafuta emuviri muzana achiramba akafanana, kushushikana kunogona kukanganisa maitiro ekuberekesa mahormone uye kubereka," akadaro Dr. Brzyski.

Kana uri underweight

Vavarira 2,400 kusvika 3,500 makorikori pazuva kuti uwane huremu huchakupinza muyakajairwa BMI renji, kana mafuta emuviri anopfuura gumi nemaviri muzana. Kana uri kurovedza muviri mazuva mashanu kana anopfuura pasvondo, funga kucheka uchidzokera kumatatu kuti uwedzere kubereka. Alice Domar, PhD, director director kuDomar Center yeMind / Muviri Hutano kuBoston IVF, anoti hatha yoga inokwezva kuvakadzi vazhinji vari muchikamu ichi: "Inoita kuti varambe vakakwana uye vachiridzirwa toni pasina zvinokanganisa kurovedza muviri zvine simba."

Kana uri kufuta

Chengetedza macalorie uye zvishoma nezvishoma kukwidzirisa muviri wako kuti usvike kune inobereka-inoshamwaridzika BMI. Tarisa kwemaminetsi makumi matanhatu e cardio mazuva mashanu pasvondo, uye simba-chitima kwemaminitsi makumi matatu katatu pasvondo. Kunyangwe zvakadaro, "unogona kushanda zvakaoma zvakanyanya kunyangwe iwe uri kufuta," Dr. David anonyevera. "Vaka kushivirira kwako zvishoma nezvishoma."

Kana uri kurapwa kwembereko

Taura nachiremba wako usati watsika patreadmill iyoyo. Kudzidzira kwakasimba, kwakasimba kana kwakanyanya kunogona kukonzeresa kuti mazai akawedzerwa nekushandiswa kwemishonga yekubereka kutsauka-aka chirwere chekurapa.

Saka zvese izvi zvinondisiya kupi? Kuparadzana nekwangu kwandaifarira-kukanda Spinning kirasi kwaishungurudza. Asi angangoita makore maviri muchinangwa chedu chechecheche, ini ndakanga ndisisina sarudzo, saka ndakafunga kudzikamisa maitiro angu. Iye zvino ndinomhanya mamaira mana mazuva matatu pavhiki uye kuita muitiro wakareruka wokusimudza uremu kaviri pavhiki. Ndinoshandura kune bhasikoro rakamira rekugadzirisa cardio yangu mukati mehafu yechipiri yekuenda kumwedzi kuti ndidzivise kuputika kwekumhanya panguva uye shure kwekunge ovulation. Muviri wangu wakapfava zvishoma, asi jean rangu richiri kukwana uye macramps angu endo-induced haana kushata sezvandaifunga kuti angave. Ini naScott hatisati tatenga manapukeni, asi tinoona kuti muviri wangu unonetsa kufunga. Zvakadaro, ini ndinofanira kutenda kuti shanduko diki yega yega yakakosha, chero isingarevi mamwe matumbu edumbu kubva kuna mwarikadzi wekubereka.

Ongororo ye