3 Life Tweaks don inganta your haihuwa

Kafin zuwan asibitin haihuwa, gwada waɗannan gyaran

Lokacin da kake ƙoƙarin yin juna biyu, yana da kyau ga ma'aurata su so su yi duk abin da ke cikin ikon su yi hanzari suyi hanzari. Bayan wata daya ko haka, idan wannan bai faru ba, mutane za su nemo hanyoyin da za su bunkasa halayarsu a hanyar da take da lafiya, yanayi, da lafiya.

Yayin da wasu sun juya zuwa hanyoyin magance magunguna kamar acupuncture da kariyar haihuwa, wasu suna amfana daga wasu tweaks mai sauki. An tsara waɗannan don inganta lafiyar lafiyar ku yayin rage matsalar da za ta iya tasiri sosai ga iyawar ku. A nan ne sauye-sauyen salon rayuwa guda uku ya kamata ka yi la'akari:

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Rashin Lokaci

Yawancin bincike sun nuna cewa rasa kashi biyar zuwa 10 cikin nauyin jikinka zai iya inganta yawan ƙwayar halitta idan ya kasance kisa ko obese.

Nawa kuke tambaya? To, a cewar wani binciken daga Ƙungiyar Amincewa da Taimakawa a Jami'ar Aberdeen, saboda kowane karɓa na raguwa a cikin rubutun ka na jikinka (BMI), ƙwarewarka na haɓaka tafiya ta hanyar kashi biyar cikin dari.

A bayyane yake, kana buƙatar yin haka a hanyar lafiya, kaucewa abincin haɗari ko wasu hanyoyi na asarar nauyi. A lokaci guda kuma, kada ku maida hankalin kawai a kan yawan kuɗin da kuka rasa, amma dai salon rayuwar ku za ku iya dacewa don kiyaye nauyin nauyi. Wannan ya haɗa da motsa jiki na yau da kullum da ragewa a shan shan taba da shan giya don ku da abokin ku.

Ba wai kawai waɗannan abubuwa zasu bunkasa zarafin yin ciki ba, za su iya kiyaye ka lafiya fiye da yadda ka shirya zuwan jariri.

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Sarrafa damuwa

Bincike ya dade yana kafa dangantakar tsakanin danniya da rashin haihuwa. Abin da muka sani a yau shi ne cewa matakan da ke damuwa ya haifar da sakin hormone damuwa da ake kira cortisol. Kullum yana nunawa ga cortisol yana ƙaruwa da samar da insulin wadda, ta biyun, ya canza ma'auni na hormones na jima'i, ciki har da wadanda ake bukata don kwayar halitta.

Ɗaya daga cikin binciken daga Cibiyar Kwalejin Kimiyya ta Jihar Ohio ta tabbatar da cewa matsanancin matsala, kamar yadda aka auna ta wata ƙananan ƙwayar da ake kira alpha amylase, ta haifar da karuwa biyu a cikin rashin haihuwa.

Wasu daga cikin hanyoyi masu mahimmanci don gudanar da damuwa sun hada da tunani, motsa jiki , yoga, da kuma shawara.

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Canza Balance na Abincin ku

Akwai karin shaida cewa yawancin abincin da muke ci zasu iya tasiri ga yiwuwar yin ciki. Wannan alama ce ta gaske a cikin mata tare da ciwon ƙwayar cutar polycystic ovary (PCOS).

Tare da yawancin mata, an sani cewa rashin cin abinci mai gina jiki an danganta shi ne ga aberrations na hormonal wanda zai iya taimakawa ga duk wani abu daga lokaci maras lokaci ( oligomenorrhea ) zuwa asarar aiki ( amenorrhea ). Bugu da ƙari kuma, an tabbatar da cewa daidaitaccen makamashi yana da muhimmanci wajen haifuwa ga mata da PCOS fiye da BMI.

Nazarin binciken da aka yi a shekara ta 2009 daga Makarantar Kwalejin Kimiyya ta Jami'ar James Cook a Australia ya nuna cewa tsarin kula da kayan aiki da abinci zai iya inganta aikin hormonal na mace da kuma inganta jima'i. Daga cikin shawarwarin su:

• Fats ya kamata a ƙuntata a ƙarƙashin kashi 30 cikin 100 na adadin kuzari tare da raguwar nauyin mai.
• Ya kamata a rarraba cin abincin calories tsakanin yawancin abinci kowace rana tare da abinci mara kyau daga abincin ƙura da abin sha.
• Ya kamata a kauce wa cin abinci maras nauyi na GI carbohydrate saboda wannan yana taimakawa ga riba mai karfin gaske yayin da yake yunwa da yunwa.

Mata tare da PCOS na iya bunkasa ƙwayarsu ta cinye karin hatsi, sunadarai na kayan lambu (albasa, wake, kwayoyi , tsaba), 'ya'yan itatuwa , da kayan marmari. Yana da mahimmanci, a halin yanzu, don kauce wa abinci mai sarrafawa irin su jaka, shinkafa shinkafa, crackers, da ƙananan fiber wadanda za su iya haifar da insulin zuwa karu.

Koda a cikin matan da ba su da PCOS, sunadaran sunadaran kayan lambu yayin da rage yawan sunadaran dabba sun hade da raguwar kashi 50 cikin hadarin rashin haihuwa, bisa ga binciken 2008 daga Harvard School of Department of Health Department of Nutrition.

> Sources:

> Chavarro, J; Rich-Edwards, J. Rosner, B. et al. "Cincin ganyayyaki da kuma rashin haihuwa." Am J Obstet Gynecol. 2008; 198 (2): 210.e1-210.e7. DOI: 10.1016 / j.ajog.2007.06.057

> Farshchi, H .; Rane, A; Love, A. et al. "Cincin abinci da abinci mai gina jiki a cikin ciwo na polycystic ovary (PCOS): Ma'aikatan kula da abinci mai gina jiki." J Obst Gyn. 2009; 27 (8): 762-773; DOI: 10.1080 / 01443610701667338.

> Lynch, C .; Sundaram, R .; Maisog, J. et al. "Ƙabinin ra'ayi na yaudara ya kara haɗarin rashin haihuwa: sakamakon daga cikin binciken da aka yi a tsakanin 'yan jarida-nazarin RAYUWA." Hum Hum. 2014; 29 (5): 1067-1075. DOI: 10.1093 / humrep / deu032.

> Pandey, S .; Pandey, S .; Maheshwari, M. et al. "Matsayin da ƙananan mata ke haifar a sakamakon sakamako na haihuwa." J Hum Rerod Sci . 2010; 3 (2): 62-67. DOI: 10.4103 / 0974-1208.69332.