Izvo Idzva Chokwadi cheHupenyu: Chirongwa Chekudzivirira Kuzvara Kwako

Zvemukati

• Ongororo ye

Tsvagiridzo inoratidza kuti mukadzi wese anofanira kutora matanho nhasi kuti adzivirire kubereka kwake, angave aine vacheche muuropi izvozvi kana kuti haagone kufungidzira kuve amai kwechinguva (kana kumbobvira). Iyi nhanho-nhanho chirongwa hachizongobatsira iwe kuve nemhuri ine hutano, chinokuchengetedza iwe kusimba uye kukodzera kwemakore anouya.

Izvo mukadzi wese anofanira kuita izvozvi

Hongu, mbereko inodzikira nezera, asi mararamiro ako nenharaunda yako zvine chekuita nekugona kwako kubata pamuviri. "Kana iwe uchishingaira pamusoro pekudzivirira mwoyo wako uye uropi hwako, uri kuchengetedzawo hutano hwako hwekubereka. Ibhonasi yakanaka," anodaro Pamela Madsen, muvambi uye mutungamiriri mukuru weAmerican Fertility Association muNew York. "Tinodaidza kuti" Mararamiro eVakanaka uye Vakaorera. " "Unogona kushamiswa nematanho mangani pane iyi runyorwa auri kutotora kuti ugare uine hutano.

Svikira uremu hune hutano

Kana iwe ukatakura akawedzera mapaundi, iwe une yakawedzera njodzi yechirwere cheshuga, hypertension, uye cardio vascular chirwere; kuderedza uremu kuchavandudza hutano hwako uye kugona kwako kubata pamuviri. Chidimbu chemuviri index (BMI) ye18.5 kusvika 24.9, chiratidzo chakanakisa chehuremu hune hutano, chinonyanya kufarira kubereka. (Verenga yako pa shape.com/tools.) Ongororo ichangoburwa yakabudiswa mujenari Kuberekwa Kwevanhu vakaona kuti mukadzi akawedzera kurema pakati penhumbu, zvaitora nguva yakareba kuti asununguke. Kuve wakanyanya- kana uremu hwehuremu kunogona kukanda mahormone ako kunze kwekusanzwisisika-uye kusaenzana kweestrogen, iyo yakakosha kemikari yeovulation, inoderedza mikana yako yekubata pamuviri. Paunenge uchinge wabata pamuviri, huremu husina hutano hunoitawo kuti kutakura mwana kuome-uye kuve nenjodzi. "Pane hukama hwakajeka pakati pechirwere chekufutisa uye kuwedzera kwematambudziko epamuviri munyika ino, senge gestational diabetes, BP, uye kushanda kwenguva refu," anodaro Mary Jane Minkin, MD, purofesa wekiriniki yezvekudzivirira uye gynecology paYale University School. yeMishonga. Kune rimwe divi, muviri wemukadzi ane huremu hushoma unogona kunge usina kugadzirira kubata nezvakawanda zvekudya zvinovaka muviri zvepamuviri.

Ita maekisesaizi chinhu chekutanga

Nhasi, vashoma pasi pe14 muzana yevakadzi vekuAmerica vanowana maminitsi makumi matatu ekuita mazuva mazhinji evhiki, maererano neongororo ichangobva kuitika mumagazini. Mishonga & Sayenzi muMitambo & Exercise; mushure mekubata pamuviri, nhamba iyoyo inoderera kusvika kumatanhatu muzana. "Nguva yakanaka yekutanga chirongwa chekurovedza muviri ikozvino, usati wabata pamuviri," anodaro Minkin. Nenzira iyoyo, kana wangobata pamuviri, unenge watova mutsika. Nguva dzose cardio panguva yekuzvitakura inogona kubatsira kuderedza zviratidzo zvekurwara-mangwanani uye kuderedza kuchengetwa kwemvura, makumbo emakumbo, uye kuwedzera kuwanda-pamwe chete nekuwedzera simba rako uye kutsungirira. "Nechepiri chetatu chetatu, moyo wako unenge uchinge uchinge uchishanda zvine makumi mashanu muzana zvakanyanya kupfuura zvazviri ikozvino," anodaro Minkin. "Chimiro chiri nani chauri usati wabata nhumbu, zvirinani kuti unzwe pasi penzira." Tanga nechinangwa chaicho, sekufamba mazuva mashoma panguva yekudya kwemasikati.

Bvisa mweya

Kusvuta midzanga mitanhatu kana gumi chete pazuva kunoderedza mikana yako yekuva nepamuviri mukati memwedzi chero ipi zvayo ne15 muzana, maererano nekuongorora mu American Nhoroondo yeEpidemiology. Iwo 4,000-pamwe makemikoro ari muutsi hwefodya akaonekwa kuti anoderedza estrogen. "Kusvuta zvakare kunoita kunge kunoderedza kunaka uye huwandu hwemazai emukadzi, zvichireva kuti zvinomhanyisa maitiro ekurasikirwa kwezai kunoitika sevanhukadzi," anodaro Daniel Potter, M.D., munyori we Zvekuita Kana Usingakwanise Kubata Pamuviri.

Siya usati wava nemimba uye uchakwanisa kutora mukana weiyo nicotine-kutsiva zvigadzirwa zviri pamusika (senge chigamba kana nicotine chingamu); vanoburitsa zvishoma nicotine muropa, ndosaka vakadzi vane pamuviri kana vanoyamwisa vasingafanirwe kuishandisa. Zvipe iwe nguva yekugadzirisa kune hupenyu usina fodya uye iwe unenge usingaite mukana wekudzokazve kana waita nhumbu. Kusvuta panguva yekuzvitakura kunosvika makumi maviri kusvika makumi matatu muzana evana vane huremu-hwekuzvarwa-uye kweanenge gumi muzana yevakafa vacheche, sekureva kweU.S. Surgeon General.

Vaya vasingasvuti vanofanirwa kutora matanho ekudzikisa kuratidzwa kwavo kwechipiri - zvinogona kutungamira mukuita zvisina kujairika kwemapapu mubeche rinenge richikura uye nehuremu hwekuzvarwa. Uye mushure mekusununguka, mwana akaoneswa hutsi hwefodya anonyanya kutapukirwa noutachiona hutachiona, kurwara, uye hutachiona hwepamusoro-hwekufema.

Tora multivitamin mazuva ese

"Kunyangwe vakadzi vanodya chikafu chine hutano havawanzowana zvinovaka muviri zvakakwana kuti vave nepamuviri pari nani," anodaro Potter. "Vitamin-mineral yekuwedzera inobatsira iwe kuvhara mabheseni ako ese." Iron, kunyanya, inoita kunge inosimbisa kubereka: Ongororo ichangoburwa yevakadzi vanopfuura zviuru gumi nezvisere yakaburitswa mumagazini Obstetrics & Gynecology yakawana kuti vakadzi vakatora zvinowedzera simbi vakatema mikana yavo yekushaya mbereko ne40 muzana. Muumbi anokurudzira kuti iwe usarudze yakawanda ine iron-kunyanya kana iwe uri munyama kana usingadye nyama tsvuku yakawanda.

Imwe yakakosha zvinovaka muviri, folic acid, haigadzirise mikana yako yekubata, asi iyo B vhitamini ichadzora zvakanyanya njodzi yeanokura yemwana wee neuraltube zvikanganiso - kazhinji zvinouraya hurema hwekuzvarwa kwehuropi uye musana wesipinha kunge anencephaly kana spina bifida. Kutora folic acid ikozvino kwakakosha nekuti masisitimu aya anokura mukati memavhiki mashoma ekutanga mushure mekubata pamuviri- vakadzi vazhinji vasati vaziva kuti vane nhumbu- uye kana uine kushomeka kunogona kukonzera kukuvara kusingagadzirike. Vanamazvikokota vanokurudzira kuti utange kutora 400 micrograms yefolic acid pazuva kweinenge mwedzi mina usati wabata pamuviri.

Dzidzira bonde rakachengeteka

Kushandisa makondomu pese paunosangana kunokubatsira kudzivirira kubata pamuviri pausingadiwe uye kuderedza zvakanyanya njodzi yako yekubatwa nezvirwere zvepabonde zvinogona kukanganisa hutano hwako hwekubereka. "Zvirwere zvakadai sechlamydia uye gonorrhea zvinogona kukuvadza fallopian tubes yako uye kuita kuti kubata pamuviri kuome. Vane zviratidzo zvishomanana uye vanowanzoenda vasingaoneki kwemakore, "anodaro Tommaso Falcone, M.D., sachigaro wedhipatimendi rekudzivirira uye gynecology paCleveland Clinic. "Vakadzi vazhinji vanongorega kurwadziwa mudumbu kana nguva dzakaomarara uye vodzidza gare gare kuti vanga vari zviratidzo zveSDD uye kuti vachatambura kubata pamuviri." Piritsi, chigamba, nemamwe marudzi emishonga yekudzivirira kubata pamuviri haakudziviriri kuzvirwere zvepabonde, asi anogona kukudzivirira kubva kuhosha yepelvic inflammatory (PID), ovarian cysts, uye kenza yechibereko neovarian, inogona kukanganisa kubata pamuviri.

Ongororo ye