Ukudla okwandisa inzalo yowesilisa nowesifazane

-Delile

• Ukudla Ukukhulisa Ukuzala
• Ukudla okwandisa ukuzala komuntu
• Ongakudla ukukhulisa ukuzala kwabesifazane

Ukudla okwandisa ukuzala yilokho okusiza ukukhiqiza ama-hormone ocansi futhi kukhuthaze ukwakheka kwamaqanda nesidoda, njengokudla okunothile nge-zinc, uvithamini B6, ama-fatty acids, i-omega 3 no-6 no-vitamin E.

Ngakho-ke, ukukhulisa ukuzala kwabesilisa nabesifazane, izithelo ezomisiwe, i-oats, i-broccoli, izinhlanzi ezinamafutha nembewu ye-sunflower, ngokwesibonelo, zingadliwa. Kodwa-ke, kukhona okunye ukudla okunganciphisa ukuzala, futhi okufanele kugwenywe, njengekhofi, ukudla okunofulawa noshukela ocwengekile, njengamakhekhe namakhukhi, isibonelo, ngoba amanani amaningi amavithamini namaminerali asetshenziselwa ukucutshungulwa ukuncipha kokutholakala kwalezi zakhi zomzimba ukukhuthaza ukukhiqizwa kwamahomoni.

Ukudla Ukukhulisa Ukuzala

Ukukhulisa ukuzala ngokudla, kunconywa ukuthi kudliwe okwazi ukukhuthaza ukukhiqizwa kwamahomoni futhi, ngenxa yalokho, kuvunyelwe ukukhiqizwa nokukhululwa kwamaqanda nesidoda okusebenzayo. Ngakho-ke, ukudla okungasiza ngokuzala yile:

• Ukudla okunothe iZinc, okuyi-mineral ebalulekile empilweni yokuzala yabesilisa nabesifazane, njengama-oysters, inyama, izithelo ezomisiwe, izikhupha zamaqanda, i-rye ne-oats;
• Ukudla okune-vitamin B6, okuyinto kanye ne-zinc ethanda ukukhiqizwa kwamahomoni ezocansi, njengekholifulawa, i-watercress, ubhanana kanye ne-broccoli, ngokwesibonelo;
• Ukudla okunamafutha acid kanye no-omega 3 no-6, njengezinhlanzi ezinonile kanye nembewu;
• Ukudla okunothe ku-vitamin E, okubalulekile ukuthuthukisa impilo yamaqanda nesidoda, njengembewu ye-sunflower, ngokwesibonelo.

Lokhu kudla kufanele kudliwe nsuku zonke futhi ngokuyalelwa ngudokotela, ukuze kugwenywe ukuntuleka kokudla okunempilo.

Buka le vidiyo elandelayo bese ubheka ukudla okufaka isandla ekwandeni kokuzala:

Ukudla okwandisa ukuzala komuntu

Ukudla okwandisa ukuzala komuntu yilokho okunothile nge-chromium, njengoba le minerali ibalulekile ekwenzeni isidoda, futhi kunconywa ukuthi kudliwe isinkwa se-wholegrain noma i-rye, upelepele oluhlaza, amaqanda nenkukhu.

Ngaphezu kwalokho, kuyathakazelisa ukuthi amadoda adla ukudla okunothe ngovithamini C, njengezithelo ezisawolintshi, isibonelo, njengoba le vithamini ivikela isidoda futhi isiza ukukhulisa inani laso.

Ongakudla ukukhulisa ukuzala kwabesifazane

Ngaphezu kokudla okunothe nge-zinc, uvithamini B6, okunamafutha acid kanye no-omega 3 no-6, abesifazane kufanele badle ukudla okunama-antioxidant ukukhuthaza ukukhiqizwa kwamahomoni ezocansi nokukhula kwamaqanda, njenge:

• Uvithamini A noma i-beta-carotene, njengezinqathe, ubhatata, amabhilikosi omisiwe, ithanga ne-watercress;
• Uvithamini C, njengemifino eluhlaza, upelepele, i-kiwi, utamatisi nezithelo ezisawolintshi;
• ​Uvithamini E, njengezithelo ezomisiwe, imbewu, inhlanzi enamafutha, ukwatapheya, ubhontshisi namazambane;
• Selenium, njengamantongomane aseBrazil, imbewu yesesame, i-tuna, amaklabishi nezinhlamvu ezigcwele;
• Izinki, njengenyama, inhlanzi, ukhwathu, imbewu, amantongomane, amaqanda nemifino eluhlaza;
• Ama-phytonutrients zikhona ezithelweni nemifino yayo yonke imibala, njengama-beet abomvu, ama-blueberries aluhlaza okwesibhakabhaka, ama-apricot e-orange, upelepele ophuzi, izithelo zamagilebhisi ezibomvana nemifino eluhlaza.

Ekudleni ukukhulisa ukuzala kwabesifazane, kufanele udle okungenani izingxenye ezinhlanu zemifino nezithelo zemibala ehlukene ngosuku, ngaphezu kokudla izithelo nezinhlamvu ezomisiwe kanye ngosuku. Bona ukuthi ukwelashwa kanjani ekhaya ngokuzala kowesifazane.