Ezinsukwini zakudala, uma owesifazane ephethe izinkinga zokuzala, odokotela babevame ukumeluleka ukuba ayeke ukuzivocavoca. Ukucabanga kwakuwukuthi ukugwema ukukhukhumeza ngokweqile kungasiza ekukhulelwe. Lezi zinsuku, odokotela bayazi ukuthi ukuzivocavoca kungaba yinto ebalulekile ekuzaleni, ikakhulukazi kwabesifazane abakhuluphele. Nakuba umphumela wokuzivocavoca uhlukile kubo bonke abesifazane, umthamo onempilo ungathuthukisa amathuba akho okukhulelwa.
Izinzuzo Zokuzivocavoca Ngokuzala
Ukuzivocavoca kunezinzuzo eziningana zezempilo kumuntu ovamile, kodwa owesifazane ozama ukukhulelwa, ukuvivinya umzimba kungasiza ekuqedeni, noma okungenani ukuphatha, ezinye zezimbangela zokungabi nalutho:
- Ukunciphisa ukucindezeleka - Ukucindezeleka akugcini kuphela ekuthinteni impilo yakho yonke, kungathinta futhi ikhono lakho lokukhulelwa. U-Rachel Gurevich, Umhlahlandlela Wokungaboni Ngomunye Wakho, uphakamisa ukuthi ngenkathi ukucindezeleka kungabangeli ngokuqondile ukungabi nabantwana, kungasishukumisela ukuba sibheke ekuziphatheni okungenampilo okufaka isandla ekunganeni okungenasidlo, ukuphuza utshwala nokubhema. Abazivocavoca bathambekele ekuphatheni ukucindezeleka kangcono futhi banokucindezeleka okuncane kunabangasebenzi. Okuningi mayelana nokusebenza kokukhululeka kokucindezeleka .
- Ukulahlekelwa isisindo - Ukukhuluphala kuhlotshaniswa nokungabi nabantwana, ngokuhlola okuningi okuphakamisa ukuthi abesifazane abakhulu kakhulu bayakwazi ukubhekana nezinkinga zokuzala futhi, uma bekhulelwa, bahlangabezana nobungozi obukhulu bokukhulelwa kwesisu nokuhlukunyezwa kwezidingo. Uhlelo oluvamile lwe- cardio nokuqeqeshwa kwamandla luyingxenye eyinhloko yimuphi uhlelo lokulahlekelwa kwesisindo, kanye nokudla okunempilo.
- Ukulala okungcono - Nakuba izinkinga zokulala aziyona imbangela eqondile yokungabi nabantwana, ukuntula ukulala kuhlobene nokukhuluphala , okungathinta ukuzala. Esinye isifundo se- American Journal of Epidemiology sasikisela ukuthi abesifazane abathola amahora angaphansi kwamahlanu ubuthongo ubusuku bonke babe namathuba amaningi okuba nesisindo. Ukuzivocavoca kungakusiza ukuba uthole ubuthongo obusuku obuhle , ikakhulukazi uma usebenza ekuseni. Abacwaningi bakholelwa ukuthi ukuzivocavoca ngaphakathi kungabeka isingeniso sakho se-circadian ukuze uhlale uphapheme emini futhi ulale ngokujulile ebusuku.
Kuningi Kangakanani?
Nakuba ezinye izifundo zibonise ukuthi ukuvivinya umzimba kungasiza ukuzala, ezinye izifundo zibonisa ukuthi ukuzivocavoca okukhulu kakhulu kunganciphisa ukuzala.
Kodwa nansi impuphu: Azikho iziqondiso zokuzivocavoca eziqondene nabesifazane abazama ukukhulelwa. Yiqiniso, sineziqondiso ezijwayelekile zokuzivocavoca , sineziqondiso zabantu abazama ukunciphisa umzimba , kubantu abadala ngisho nangesikhathi sokukhulelwa . Ngakho, ikuphi lapho okushiya uma ufuna ukukhulelwa?
Uma Usuvele Uzivocavoca
Yiqiniso, kufanele ukhulume nodokotela wakho uma usebenzise futhi unenkinga yokuzala; kukhona ezinye izimpawu zokubheka lokho okungakutshela uma wenza okuningi:
- Izikhathi ezingekho - Ukusebenzisa okuningi kungabangela izinkathi ezingavamile noma izinkathi ezingabanjwanga ngokuphelele. Uma ngabe uhlale ungavamile, lokhu kungase kungabi ngenxa yokuzivocavoca, kodwa uma uthola izinguquko emjikelezweni wakho futhi uvocavoca ngamandla, ungase ufune ukukhuluma nodokotela wakho mayelana nokunciphisa ukusebenza kwakho.
- Ukusebenzisa amahora angaba ngu-7 ngeviki - Okunye ukuhlola kubonise ukuthi ukusebenza amahora angaphezu kweyisikhombisa ngesonto kungathinta ukuzala.
- Izimpawu zokuxoshwa ngokweqile - Ukweqa ngokweqile kungabeka umzimba ukucindezeleka okunye. Ngisho noma usenesikhathi sakho, bheka izibonakaliso zokuxoshwa okunjengokukhathala, ukukhathazeka okungeke kuphele, ukuleleka noma ukusebenza kahle.
Uma Ufuna Ukuqala Ukuzivocavoca
Uma ungumqeqeshi wokuqala, khuluma nodokotela wakho ngezinga eliphephile lokuzivocavoca ngezinga lakho lokuzivocavoca. Uma ungaqiniseki ukuthi ungaqala kuphi, cabanga ngokuqasha umqeqeshi womuntu siqu ohlelweni olumisiwe olwenza ukhululeke ekuzivocavoca. Ungasebenzisa futhi lezi zinsiza ukuze ufunde kabanzi mayelana nendlela yokusetha umgomo wakho:
- Ukuzivocavoca kwabaqalayo - Okuyisisekelo
- Ukusetha Uhlelo Oluphelele
- Ukuqala okusheshayo kwezinsuku ezingu-30 zabaqalayo
- Umqali we-Cardio
Imithombo
Clark AM, Thornley B, Tomlinson L, et al. Ukulahlekelwa isisindo kwabesifazane abangenasifo esiphuthumayo kuholela ekuthuthukiseni umphumela wokuzala kuzo zonke izinhlobo zokwelashwa kokuzala. Uhlehlisiwe. 1998 Juni; 13 (6): 1502-5.
Dokras A, Baredziak L, Blaine J, et al. Izimo eziphikisayo emva kokufaka umanyolo we-Vitro en-Women's Obes and Morbidly Obese. I-Obstet Gynecol. 2006 Jul; 108 (1): 61-9.
I-Gurevich, i-R. Optimal Fertility nokuzivocavoca. Mayelana nokungenzi lutho . I-URL: http://infertility.about.com/od/researchandstudies/a/fertility_exercise.htm Usuku: Aug 11, 2011.
Kuchenbecker W, Groen H, Zijlstra T, et al. I-Fat Subalaneous Breeding Abdominal and Not The Fat Fat Room igxiliwe ne-Anovulation kwabesifazane abane-Obesity and Infertility. J Clin Endocrinol Metab. 2010 Meyi; 95 (5): 2107-12.
UMorris SN, Missmer SA, i-Cramer DW, et al. Imiphumela yokuzivocavoca impilo yonke ngomphumela we-in vitro fertilization. I-Obstet Gynecol. 2006 Oct; 108 (4): 938-45.
I-Patel SR, i-Malhotra A, i-White DP, et al. Umphakathi phakathi kokulala okunciphise nokuncipha kwesisindo kwabesifazane. Am J Epidemiol. 2006; Nov 15; 164 (10): 947-54.
JW-Richmond JW, uSpiegelman D, Garland M, et al. Umsebenzi womzimba, i-Body Mass Index, kanye ne-Ovulatory Disorder Infertility. Epidemiology. 2002 Mar; 13 (2): 184-90.