Ichokwadi Nezve Kubereka uye Kukwegura

Zvemukati

• Ongororo ye

Isu tinowanzo funga kuti kutarisisa kwehupenyu hwese pakudya kwakaringana ndiko kubheja kwedu kwakanakisa. Asi maererano nechidzidzo chitsva chakaburitswa mu Nyaya dzeNational Academy yeScience, kushandisa huwandu hwema macronutrients atinodya muhupenyu hwedu hwese kunogona kubatsira kusimudzira kubereka uye nehupenyu.

Muchidzidzo ichi, vaongorori vakaisa mbeva 858 pane imwe yemakumi maviri neshanu ezvikafu zvakasiyana nezvikamu zvakasiyana zveprotein, carb, mafuta uye macalorie. Mwedzi gumi neshanu muchidzidzo, vakayera mbeva dzechirume neechikadzi nekubudirira kwavo pakubereka. Muvose vari vaviri vanhurume, hupenyu hwehupenyu hwakaita kunge hwakareba pane yakakwira-carb, yakaderera-protein chirongwa, nepo kubereka basa kwakasimudzwa pane yakakwira-protein, yakaderera-carb chikafu.

Tsvagiridzo iyi ichiri nyowani, asi masayendisiti anobatanidzwa anofunga kuti inogona kunge iri nzira iri nani yekubudirira kubereka pane marapirwo aripo. "Sezvo vakadzi vachiwedzera kunonoka kubereka, kudiwa kweruzivo rwekubatsira kubereka kunowedzera," anodaro munyori wekuongorora Dr. Samantha Solon-Biet weCharles Perkins Center paYunivhesiti yeSydney."Nezvimwezve zvidzidzo, zvinokwanisika kuti pachinzvimbo chevakadzi vane kushomeka kwekubereka vachishandisa nzira dzeIVF dzinokanganisa, imwe nzira inogona kuvandudzwa kuti ichinje huwandu hwemacronutrients ezvokudya kuvandudza kubereka kwevanhukadzi. Izvi zvinodzivirira kudiwa kwekupindira kwechiremba, kunze kweku nyaya dzakaipisisa. "

Kutibatsira kuisa zvinovaka muviri, kuchembera, uye kubereka mune maonero, takabvunza nyanzvi shomanana.

Nei mapuroteni epamuviri?

Zvinonzwisisika kuti mapuroteni anowedzera kubereka, sekutaura kwenyanzvi yezvekudya, Jessica Marcus, R.D. "Mapuroteni anofanirwa kunge ari pamusoro wepfungwa panguva yekuzvarwa, nekuti zvakakosha pakuvaka maseru uye zvinyama uye zvakakosha mukukura kwemwana," anotsanangura. "Naizvozvo, amai vari kudya macalorie akakwana asi maprotein akakwana vanogona kuwana huremu hwakawanda asi vanopedzisira vaine mwana ane huremu hwakaderera. Kusadya kwakakwana kunogona kubatsira kuzvimba. Kwakanaka bhinzi, nyemba, nzungu nembeu, huku, kuonda nyama, mukaka nehove. "

Kunyange mapuroteni achida anogona kunge achinyanya kutaurwa paunenge uchiedza kubata pamuviri, kuchine zvakawanda zvatisingazive. "Ndinoyambira vakadzi kuti vasatange kudya 20 oz steaks katatu pazuva," anodaro Liz Weinandy, MPH, RD, LD, chiremba wezvekudya kunze kweOhio State University Wexner Medical Center uyo akavharawo OB / GYN vanhu. "Kana mukadzi akada kuenda zvishoma pakudya muprotein, izvo zvingave zvakanaka-asi tarisa pakudya zvisine mafuta zvisina kunyatsogadziriswa. Mune mamwe mazwi, dzora nyama dzemasikati, imbwa dzinopisa, uye salami uye wedzera dzakaonda masosi, senge mazai ehuku, kashoma pasvondo." (Uye dzivisa izvi zvikafu zvitanhatu izvo zvisingabvumirwe panguva yepamuviri.)

Pane chero chimwe chikafu kana mapoka ezvikafu anowedzera kubereka?

Sekureva kwaMarcus naWeinandy, kutarisa pachiyero kunonyanya kushanda. Zvinoita sezviri nyore, asi vakadzi vazhinji havapo. "Dyara zvekudya semuriwo mutsva, michero, uye tsanga dzakazara dzinofanirwa kuve hwaro hwechikafu," anodaro Marcus. "Vanopa nyeredzi dzose dzepamuviri mavhitamini, zvicherwa, uye phytonutrients senge folate yekudzivirira neural tube defects, iron kuti ichengetedze kuwedzera kweropa, calcium yekugadzira mapfupa uye kugadzirisa kwemvura, uye vhitamini C yezino uye bone kukura."

Kutarisa pane mafuta akakosha kunogona zvakare kushanda. “Zvigadzirwa zvemukaka zvakazara semukaka neyoghuti zvinogona kuwedzera kubereka zvakare,” anodaro Weinandy. "Izvi zvinopesana neuchenjeri hwemazuva ano uye mitemo yemazuva ano iyo munhu wose, kusanganisira vakadzi vanoedza kubata pamuviri, vanofanira kudya zvigadzirwa zvemukaka zvakaderera kana kuti zvisina mafuta. Dzimwe nyanzvi dzinofunga kuti kune makemikari anowanikwa mumafuta akazara emukaka anobatsira pakubata pamuviri."

Nepo kutsvagurudzwa pamafuta kuchiri kutanga uye kufungidzira, avo vari kutsvaga kubata pamuviri vangangoda kuzvifunga. "Kana mukadzi achitevera kudya kune hutano, maviri kusvika matatu emafuta akazara ezvakagadzirwa zvemukaka pazuva zvakakosha kuti ayedze," Weinandy anoti, anoyambira kuti izvi zvinogona kusashanda kana usiri kudya zvakasiyana-siyana kudya. . "Pamusoro pezvo, mamwe mafuta ane hutano anogona zvakare kutsigira kubata pamuviri. Kunyanya, ma omega-3s anowanikwa mumakotapeya, hove dzakakora, maorivhi, nzungu nembeu zvese kutanga kwakanaka. Kutsiva mafuta asina hutano neaya ane hutano kwakanaka. " (Tora kunzwisiswa kuri nani kweidzi Fertility Ngano: Kuparadzanisa Chokwadi neFiction.)

Chikafu zvimwe zvakakosha pakuzvara tichikura?

Izvo zvakakosha kuti urangarire kuti kubereka kune wega, uye inokwira pamatanho akasarudzika kwatiri tese. “Pashure paizvozvo, kubata pamuviri kunowedzera kuoma,” anodaro Marcus. "Zvakawanda zvatingaita kuti tirambe tiine muviri wakanaka, mikana yedu iri nani. Kunyange isu tisingakwanise kudzora kuchembera, tinogona kudzora zvatinodya nekupa muviri zvidhinha zvekuvaka kuti zvigadzire maseru ane hutano uye nyama, tichiisa hwaro hwakasimba hwenhumbu inobudirira. "

Sezvo kubereka kuchiwanzo kuderera patinokwegura, kuita sarudzo dzakangwara mazuva ese kwakakosha sezvo vakadzi vachitarisa kutakura vana mushure mehupenyu. "Zvimwe zvinhu zvese zvine hutano kuva zvakakosha zvakanyanya mukubereka sezvo isu tichikura," anodaro Weinandy. "Kuva nechokwadi chekurara zvakakwana, kuita nguva dzose uye kuderedza kushungurudzika kwepamusoro mukuwedzera pakudya kudya kwakakwana uye kune utano zvose zvakakosha kune hutano hwedu huzhinji, saka nei vasingazove vekubata pamuviri zvakare?"

Sekureva kwaWeinandy, zano rinonyanya kubatsira rekusimudzira kubereka muzera rekubereka ririkutevera chikafu chine hutano. pateni. "Ndinofunga isu tinogara tichitsvaga chakati chikafu kana chikafu chekuwedzera kana kutora kubva mukudya kwedu, asi izvo zvinoshaya igwa," anodaro. "Ndinoda kuti vakadzi vezera ripi neripi, uye kunyanya avo vari kuedza kubata pamuviri, vatarise mufananidzo mukuru uye vave nechokwadi chokuti vari kuwana michero yakawanda nemiriwo, kunyanya zviyo, mafuta ane utano, nezvimwewo. Dzimwe nguva tinowana zvakadaro. yakanangana neprotein imwe chete inovaka muviri, mune iyi nyaya-kuti tinotenderedza mavhiri edu tisina zvakawanda zvekuratidza."

Chii chaungaite ikozvino?

Sekureva kwaMarcus naWeinandy, aya ndiwo matanho anogona kutora vakadzi vakatova nepamuviri:

• Tarisa pamaitiro ekudya ane hutano hwakakwana ane mapuroteni akakwana, michero yakawanda nemiriwo, kunyanya zviyo, nyemba uye mafuta ane utano seaya anowanikwa muhove, nzungu, avocado nemafuta emuorivhi.

• Iva nechokwadi chokuti kudya kwako kwakasiyana-siyana kudzivirira kushaikwa kwevhitamini nemamineral, uye hausi kudya zvokudya zvakafanana zuva nezuva.

• Sarudza kudya nguva dzose uye svutugadzike inobva paprotein, fiber, uye mafuta ane utano, izvo zvinogona kubatsira kuchengetedza shuga yeropa. Izvi zvinobatsira insulini mwero kudzikama, uye nekumisikidza kupaza kwehutano hutano hwehomoni mumuviri wese.

• A vhitamini yepamuviri inogona kubatsira kuzadza chero kupi zvako kwekudya. Edza vhitamini-inodyiwa nezvikafu nekuti ivo vanowanzo kuve vanowedzerwa nani.

Kusarudza chikafu chizere, chakashongedzwa zvishoma chakakodzera.

• Isa nguva inotora kuti udye zvakanaka, sezvo zvisingangokanganisa kubereka kwako chete asiwo kukura kwomwana mudumbu uye pashure pokuberekwa.

• Usazvirove pachako pamusoro pezvaunodya. Zvishoma zvidiki zve "junk" chikafu hazvidzivisike uye zvakanaka.

Ongororo ye