Ukuthi Umjikelezo Wakho Wokuzivocavoca Ungakuthinta Kanjani Ukuzala Kwakho

-Delile

• Ukuzivocavoca Kuthinta Kanjani Ukuzala
• Isisindo Esihle Sokukhulelwa
• Indlela Isisindo Esiyithinta Ngayo Inzalo
• Ungakukhulisa Kanjani Ukuzala Ngokuzivocavoca umzimba, Ngokusho Kwezazi
• Uma unesisindo esivamile
• Uma ukhuluphele
• Uma ukhuluphele ngokweqile
• Uma uthola ukwelashwa kokuzala
• Buyekeza kwe-

Ngangingenaso isiqiniseko ngaso sonke isikhathi ukuthi ngifuna ukuba ngumama. Ngiyathanda ukuchitha isikhathi nabangani, ngiyogijima ngimoshe inja yami, futhi iminyaka eminingi bekwanele. Ngabe sengihlangana noScott, owayethanda kakhulu ukuqala umndeni kangangokuba ekuthandaneni naye, ngaqala ukubona izinto ngenye indlela. Ngesikhathi esiphakamisa, angibange ngisalinda ukukhulisa owethu umndeni; kwakulula kakhulu ukucabanga impilo ephelele nezingane.

Nokho, ngemva nje kokushada, kwatholakala ukuthi ngine-endometriosis, isifo lapho ulwelwesi lwesibeletho lukhula kwezinye izingxenye zomzimba, okwandisa amathuba okuba inyumba. Ngemva kokuhlinzwa ukuze ngilungise lesi simo, ochwepheshe bangitshela ukuthi mahle kakhulu amathuba ami okuba ngikhulelwe phakathi neminyaka emibili.

Ngakho-ke isikhathi esingaphezu konyaka manje mina noScott senze konke okusemandleni ukudala umuntu omncane. Ngethemba lokukhulisa inzalo, ngiphuze amakhambi aseShayina anambitheka njengodaka, ngadla izikhwama zamajikijolo e-goji ane-antioxidant, ngakhipha i-Mucinex ukuze ngikhulise amafinyila omlomo wesibeletho, futhi ngathola nokubhucungwa kwesisu kwe-Maya okuvela kunkulunkulukazi wenzalo ozichaza yena. Inqubo yokuhlikihla, edluliswa ezizukulwaneni zababelethisi nabelaphi, ihloselwe ukuqondisa izitho zokuzala endaweni efanele nokwenza ngcono ukusebenza kwazo. Okubi ukuthi ivele yanginika uphethiloli. (Okuhlobene: Amathuba Wokuthi Uthole Ukushintsha Kokukhulelwa Kuwo Wonke Umjikelezo Wakho)

Ngokumangazayo, angikaze ngiphonswe nganoma iyiphi yalezi ziphakamiso ezingekho emthethweni. Hheyi, ngingubani mina ukuthi ngingabaza ubuhlakani babelaphi? Nokho, ngamangala lapho udokotela wami we-acupuncturist wenzalo kanye nodokotela wami we-endocrinologist wokuzala, udokotela ochwepheshe bezinkinga zokuzala, besikisela ukuthi ukuze ngandise amathuba ami okukhulelwa nokuthuthukisa inzalo, kufanele ngiphumuze umfutho nesikhathi sokuzivocavoca kwami. Umkhuba wami wokuzivocavoca wemizuzu engama-90 izinsuku ezinhlanu ngesonto wawungagcini nje ngokuthuthukisa impilo yami nokugcina isisindo sami, kepha futhi kwakunciphisa nengcindezi yami yokwenza ingane. Ngakho-ke ukuzivocavoca okuhle kwaba ngumqondo omubi nini?

Ukuzivocavoca Kuthinta Kanjani Ukuzala

"Siyazi ukuthi isisindo siyisici esibalulekile ekuzaleni, kodwa ukucabangela indima yokuzivocavoca kuyinto yakamuva kwezokwelapha zaseNtshonalanga," kuchaza uRobert Brzyski, MD, PhD, uprofesa wezifo zokubelethisa kanye nezifo zabesifazane e-University of Texas Health Science Centre. e-San Antonio kanye nosihlalo wekomidi lezimiso zokuziphatha le-American Society of Reproductive Medicine (ASRM). Ucwaningo lokuqala luveza ukuthi ukusebenzisa njalo njalo kungathuthukisa umsebenzi wokuzala futhi kuthuthukise ukuzala: Ucwaningo ku I-Obstetrics & Gynecology uphethe ngokuthi abesifazane abazivocavoca imizuzu engama-30 noma ngaphezulu nsuku zonke babe nengozi encishisiwe yokungabatholi abantwana ngenxa yokuphazamiseka kwe-ovulation.

Ngakolunye uhlangothi, eminye imininingwane ixhumanisa ukuzivocavoca umzimba okunamandla ngokwehlisa ukuzala, njengokubili kocwaningo lwango-2009 Ukukhiqizwa Komuntu kanye nocwaningo lweHarvard lwabadlali abasezingeni eliphakeme lutholakele. Ngokusobala umsebenzi wokuqina udlala indima enkulu emathubeni okukhulelwa kowesifazane, nokho “ucwaningo okungasekelwe kulo iseluleko sokufaneleka kusenzima ukuthola futhi ngokuvamile kuyaphikisana, ngakho kuye kwaba nzima ukunikeza abesifazane iziqondiso eziqondile okufanele bazilandele,” kusho uDkt. Brzyski. (Ukwelashwa ngokomzimba kungasiza ukukhulisa ukuzala, nakho.)

Njengoba kunokuncane okuqhubekayo, akumangazi ukuthi izinhlangano zezempilo zabesifazane azinikezi odokotela noma yimiphi imithetho ethile ngokuvama kokuvivinya umzimba noma ngamandla abesifazane abazama ukukhulelwa. Ngakolunye uhlangothi, iningi lama-ob-gyns nochwepheshe abazikhiphi izeluleko zokuqina, ikakhulukazi kwabesifazane abanenkomba yomzimba enempilo (BMI) kanye nomlando ojwayelekile wokuya esikhathini. Uma owesifazane esezame engaphumeleli unyaka wonke-incazelo yokungazali - uDkt. I-Brzyski izohlola izinkinga ezivamile ezifana neminyaka, imijikelezo kanye nesimo se-ovulatory, nesimo sesibeletho namashubhu kanye nesidoda somlingani. Kungemva kwalokho kuphela lapho eyobheka khona ukuthi ukuvivinya umzimba ngokweqile noma okuncane kakhulu kuphazamisa izinto.

“Ngaphandle kokuthi isikhathi somuntu wesifazane singekho noma singajwayelekile, ukuzivocavoca umzimba kuvamise ukuthi kube wukuguquguquka kokugcina esikubhekayo, ngoba yikho esingazi kancane futhi umphumela wawo uyahluka kuye kwabesifazane,” usho kanje. "Kodwa ucwaningo seluqala ukuphakamisa ukuthi kubaluleke kakhulu kunalokho esikuqaphelayo."

Isisindo Esihle Sokukhulelwa

Izinombolo esikalini sakho nazo zingaba ukhiye ekhonweni lakho lokukhulelwa. Ukuzivocavoca, kunjalo, kungasiza ukulawula isisindo sakho, kodwa kuphela uma ubambe izinombolo. Ngokocwaningo lwango-2010 lweNyuvesi yaseTexas Medical Branch eGalveston, cishe amaphesenti angu-48 abantu abakhuluphele, amaphesenti angu-23 abakhuluphele, namaphesenti angu-16 abesifazane abaneminyaka yobudala yokuzala abanesisindo esivamile abazihloli ngokunembile izisindo zabo. Ukungaqondi kahle okunjalo kungaba nomthelela emikhubeni yakho yezempilo, okungase kuthinte ukuzala kwakho.

Ngaphezu kwalokho, isisindo sakho esifanele sokushaya ama-5K PRs noma ukukhipha umncintiswano emcimbini wakho we-CrossFit kungenzeka kungabi isisindo esivumelana kakhulu nokukhulelwa."Akudingeki ukuthi ube usayizi 6 ukuze ube nengane," kusho umcwaningi oholayo ocwaningweni no-ob-gyn Abbey Berenson, MD. "Lokhu akukho mayelana nokuthi yini ebukeka kahle emgwaqeni wezindiza. Imayelana nokwenza umzimba wakho uphile ngokwanele ukuthwala ingane." Indawo emnandi yabesifazane abaningi ihumusha ebangeni elijwayelekile le-BMI (18.5 kuye ku-24.9), elihlotshaniswa nomsebenzi wokuzala ophelele. Ucwaningo lukhombisa ukuthi amaphesenti ayi-12 wamacala okungenakutholwa angabangelwa ukuba ngaphansi kwalolo hlu namaphesenti angama-25 ngenxa yokuba ngaphezulu kwawo. Ukweqisa okubili kukhokhisa umzimba ngezindlela eziphazamisa ukukhiqizwa kwamahomoni kanye ne-ovulation, kusho uDkt Brzyski. (Okwengeziwe lapha: Imijikelezo Yakho Yesikhathi, Iyachazwa)

Noma kunjalo, i-BMI akuyona njalo indlela engcono kakhulu yokuhlola ukuthi isisindo sizowuthinta kanjani umsebenzi wokuzala. Isilinganiso sisekelwe ekuphakameni nesisindo futhi asihlukanisi phakathi kwamafutha nemisipha—futhi abesifazane abafaneleka banenqwaba yemisipha ezondile. UWilliam Schoolcraft, MD, umsunguli nomqondisi wezokwelapha weColorado Center for Reproductive Medicine eDenver nombhali we Uma Ekuqaleni Ungakhulelwa, ngokuvamile uthumela iziguli zakhe kusazi sokusebenza komzimba ukuze zilinganise amaphesenti azo amafutha omzimba (ngokusebenzisa i-skinfold-caliper noma ukuhlolwa kwe-buoyancy) esikhundleni salokho. I-ovulation iphazamiseka uma amafutha omzimba engaphansi kwamaphesenti angu-12 noma ngaphezulu kwamaphesenti angu-30 kuya kwangu-35, uyaphawula.

"Abesifazane bathatha ukuya esikhathini njengophawu lokuthi bakwi-BMI enempilo futhi banokuzala okuvamile," kusho uDkt. Schoolcraft. "Kodwa-ke, ungaba nezikhathi ezijwayelekile noma ezijwayelekile futhi ungagcini amaqanda, noma kungavamile." Uma uya esikhathini njalo ezinsukwini ezingama-26 kuya kwezingama-34, kungenzeka ukuthi uvula amaqanda, kodwa ukuze uqiniseke, thatha i-thermometer yomzimba oyisisekelo ekhemisi. Ekuvukeni, sebenzisa le divayisi ngasikhathi sinye njalo ekuseni ukukala izinga lokushisa kwakho, bese uyilandelela eshadini lokushisa lomzimba eliyisisekelo ukuze ubone ukuthi uvuthisa amaqanda yini.

Indlela Isisindo Esiyithinta Ngayo Inzalo

Yize kuphazanyiswe imijikelezo nezikhathi ezingabanjwanga kuvame ukuhlotshaniswa nabasubathi abasezingeni eliphezulu, uJamie Grifo, MD, Ph.D., umqondisi we-NYU Fertility Center eNew York City, naye ubona isabelo sakhe samasosha empelasonto esiweqayo. "Ngibatshela ukuthi banciphise izinga," usho njalo. "Ufuna umzimba wakho ube yindawo ekhuthaza ukuzala."

Ukuzivocavoca okunamandla okungaphezu kwehora ngosuku kungaholela ekwehleni kokukhiqizwa kwamahomoni akhuthaza ukusebenza kwe-ovary, okubangele ukuthi ama-ovari angasebenzi kahle futhi ayeke ukukhiqiza amaqanda ne-estrogen, kwabanye besifazane. Ingozi iyanda ngobude besikhathi sokuzivocavoca kanye nokuqina. Ngaphezu kwalokho, uDkt. Schoolcraft uthi, izikhathi zokuzivocavoca kakhulu zibangela umzimba ukuba uphule amaprotheni emisipha, ukhiqize i-ammonia, ikhemikhali evimbela ukukhulelwa. (Okuhlobene: Yini u-Ob-Gyns Afisa Abesifazane Babekwazi Ngokuzala Kwabo)

Kubukeka kungenakuphikiswa ukuthi into ekwenza uzizwe kahle futhi efakazelwe ukuthi ivikela umzimba wakho ezifweni eziningi nasezinkingeni zezempilo empeleni ingaba yimbi ngokuzala kwakho. Nakhu okwenzekayo: "Ukuzivocavoca okukhulu kwehlisa iprogesterone futhi kulahle amazinga akho ama-hormone," kusho uSami David, M.D., isazi sokugcina endocrinologist eNew York City futhi ongumbhali Ukwenza Izingane: Uhlelo Oluqinisekisiwe Lwezinyanga ezi-3 Lokuzala Okukhulu. "Ama-Endorphin angacindezela i-FSH ne-LH yakho, ama-hormone endlala yakho ye-pituitary abhekele ukukhiqiza amaqanda, kanye nama-ovarian hormone estradiol ne-progesterone, okwenza kube nzima ukuthi ukhulelwe noma ube sethubeni lokuphuphuma ngaphandle kokwazi."

Iphuzu eliyinhloko: “Ukuvivinya umzimba ngokweqisa—okuningi noma okuncane kakhulu—akukaze kube kuhle,” kusho uDkt. Grifo. "Udinga ukuthola ukulingana phakathi kwalokhu okubili; kulapho umzimba wakho usebenza kahle."

UMichelle Jarc, 36, uthisha waseCleveland, uthole umyalezo ofanayo kudokotela wakhe ngemuva kokukhulelwa isisu futhi wazama izinyanga eziyisi-9 engakhulelwa futhi. "Ngingumgijimi, futhi ngaleso sikhathi ngangigijima ku-5K cishe njalo ngempelasonto," kusho uMichelle. Nakuba isisindo sakhe sasimbeka ku-BMI evamile, wayenemijikelezo yokuya esikhathini engavamile. Udokotela wakhe, owayesola ukuthi uMichelle wayengakhiqizi i-estrogen eyanele, wamfaka ku-Clomid (umuthi kadokotela obangela ukuphuma kweqanda) futhi wameluleka ukuba anciphise ukuzivivinya kwakhe futhi, ngokwesilinganiso esihle, azuze amakhilogremu ambalwa ukuze akhulise inzalo. "Kwakunzima ekuqaleni ukulalela izeluleko zakhe. Ngangikhathazekile ngokulungela nokugcina isimo sami. Kodwa ukuba nengane kwaba yinto ebaluleke kakhulu," kusho uMichelle. Ngakho wanciphisa isimiso sakhe sokuzivocavoca kabili ngosuku saba nje imizuzu engu-30 kuya kwengu-45 ngosuku futhi wayeka ukukhathazeka ngokuthi udleni. Ngemuva kwalokho, ukukhulelwa kwakuyi-cinch. Namuhla uMichelle unezingane ezine — indodakazi eneminyaka emihlanu, indodana eneminyaka emithathu, namawele anezinyanga eziyi-14 ubudala - futhi ubuyele esisindweni sakhe sangaphambi kokukhulelwa futhi uyaqhudelana kuma-5Ks futhi.

Kodwa-ke kwabesifazane abahleli phansi, izinguquko zomzimba ezicashile ezivela ekuvivinyeni okwandayo zingasiza amathuba abo okukhulelwa nokukhulisa ukuzala. Ukuzivocavoca kuthuthukisa i-metabolism kanye nokujikeleza kwegazi, kokubili okunomthelela ekukhiqizeni amaqanda kangcono. Ukusebenza okuvamile futhi kuthuthukisa isimiso sakho sokuzala ngokuvuselela izindlala ze-endocrine, ezikhiqiza amahomoni asiza amaqanda ukuba akhule. Futhi, ukufaka izithukuthuku zakho kuyinto yokuqeda ukucindezeleka eyaziwayo — into enhle, ngoba ingcindezi yehlise kakhulu amathuba okukhulelwa ocwaningweni olulodwa.

Zonke lezo zinzuzo zokuthuthukisa inzalo zingasiza ukuchaza ukuthi kungani abanye besifazane bathola ibhanisi kuhhavini ngemva nje kokwengeza isimiso sabo sokuzivocavoca.

Udokotela ekuqaleni wabeka amathuba okuthi uJennifer Marshall, 30, umphathi wezokumaketha eCincinnati onezinkinga zokuzala, akhulelwe ngamaphesenti angu-0.5 kuphela. Phuthuma eminyakeni eyisikhombisa yokuhlolwa, ukuhlinzwa, nemizamo eminingi yokumithisa: “Ngangicabanga ukuthi ngeke ngikhulelwe,” kuvuma uJennifer. Kodwa-ke amasonto ayisishiyagalombili engenile ku-P90X — uhlelo lokuzivocavoca olususelwa kuma-DVD kanye nohlelo lokudla okunomsoco aluqale ngoba enesithukuthezi ngokuhamba kwakhe okungahambanga kakhulu nokuhamba ngebhayisikili-wazithola egqolozele uphawu oluthe xaxa kunothi lokuhlola ukukhulelwa. Ukuthi ukuzivocavoca umzimba kwakuyinto edonsa phambili yini, amadokhumenti kaJennifer awakwazi ukusho. “Bamangala nje ukuthi ngikhulelwe,” usho kanje. Kodwa indlela entsha, eyamsiza ukuba ehlise isisindo sakhe sibe ngu-170 (kumamitha angu-5 namayintshi angu-8, wayeguquguquka ngaphambilini phakathi kuka-175 no-210), yikho konke okwakushintshile kamuva nje. Ubelethe ingane yentombazane enempilo kulo Mashi odlule.

Ungakukhulisa Kanjani Ukuzala Ngokuzivocavoca umzimba, Ngokusho Kwezazi

Isimo esizenzakalelayo-ikakhulukazi ngoba azikho izifundo ezilawulwayo zokuzivocavoca kwabesifazane abazama ukukhulelwa ngokwemvelo-ukuthi abesifazane abanesisindo esivamile kufanele basebenze kumthamo "wezempilo womphakathi" wemizuzu engu-150 masonto onke, kusho uSheila Dugan, MD , usihlalo we-American College of Sports Medicine's Strategic Health Initiative on Women, Sport, and Physical Activity. Lokho kuhumusha kumaminithi angama-30 womsebenzi wokuqina okulingene (wephula umjuluko futhi upheshulwe umoya kepha usengakhuluma ngemishwana emifushane) izinsuku ezinhlanu ngesonto. Abesifazane abanesisindo esingaphansi kwesindayo noma abakhuluphele ngokweqile kufanele bafune ukuhlolwa kochwepheshe bezempilo abaqinisekisiwe, njengodokotela wokuzivocavoca umzimba noma umqeqeshi, ukuhlela uhlelo ngokuya kwamandla abo nokukhipha, uDkt Dugan uthi. (BTW, izifundo zibonisa noma yikuphi ukuvivinya umzimba kungcono kunokungazivocavoci.)

Abanye ochwepheshe badlula leli gunya elejwayelekile. Nakhu okutuswa amadokhumenti ambalwa aphezulu ezigulini zabo nabafundi ukuze bathuthukise inzalo.

Uma unesisindo esivamile

Asikho isidingo sokuyeka ukugijima kwakho okujwayelekile noma amakilasi eZumba. Vele ugcine ukusebenzisa kwakho kube ihora noma ngaphansi ngosuku. Uma umjikelezo wakho ungalingani noma ungazange ukhulelwe ngemuva kwezinyanga ezimbalwa, yehlisa okunye ekuzivocavoca umzimba. Futhi, lesi akusona isikhathi sokuziqeqeshela umcimbi wakho wokuqala wokuncintisana noma uqale isigaba sokuzivocavoca esinzima. "Uma wenza ukwanda okukhulu kwezinga lakho lokuzivocavoca, ngisho noma i-BMI noma iphesenti lamafutha omzimba lihlala lifana, ukucindezeleka kungaba nomthelela omubi ekukhiqizeni ama-hormone okuzala nokuzala," kusho uDkt Brzyski.

Uma ukhuluphele

Hlela ama-calories angu-2,400 kuya ku-3,500 ngosuku ukuze uthole isisindo esizokungenisa ebangeni elivamile le-BMI, noma amafutha omzimba angaphezu kwamaphesenti angu-12. Uma usebenzisa izinsuku ezinhlanu noma ngaphezulu ngesonto, cabanga ukusika emuva kokuthathu ukukhulisa ukuzala. U-Alice Domar, PhD, umqondisi omkhulu eDomar Centre for Mind / Body Health eBoston IVF, uthi i-hatha yoga inxenxa abesifazane abaningi abakulesi sigaba: "Ibagcina beqinile futhi bethoniwe ngaphandle komthelela omubi wokuzivocavoca ngamandla."

Uma ukhuluphele ngokweqile

Nciphisa ama-calories futhi kancane kancane ukhuphule umsebenzi wakho ukuze ufinyelele i-BMI evumelana nokuzala. Khomba imizuzu engama-60 ye-cardio izinsuku ezinhlanu ngesonto, futhi uqeqeshe amandla imizuzu engama-30 kathathu ngeviki. Noma kunjalo, "ungasebenza kanzima kakhulu noma ngabe ukhuluphele ngokweqile," kuxwayisa uDkt David. "Yakha ukubekezelelana kwakho kancane."

Uma uthola ukwelashwa kokuzala

Khuluma nodokotela wakho ngaphambi kokuba unyathele kuleyo treadmill. Ukuzivocavoca okunamandla, okunamandla noma okunomthelela omkhulu kungadala ukuthi ama-ovari akhulisiwe ngokusetshenziswa kwemithi yokuzala aphenduke-okuba yisimo esiphuthumayo sezokwelapha.

Pho konke lokhu kungishiyaphi? Ukuhlukana nesigaba sami esithandwayo sokukhahlela izipinishi kwakumnandi. Kepha cishe iminyaka emibili sisemishini yethu yezingane, ngangiphelelwa yizinketho, ngakho-ke nginqume ukunciphisa inqubo yami. Manje ngigijima amakhilomitha amane izinsuku ezintathu ngesonto futhi ngenza isimiso esilula sokuphakamisa izinsimbi kabili ngesonto. Ngishintshela ebhayisikilini elimile ukuze ngilungise i-cardio yami phakathi nengxenye yesibili yomjikelezo wami wokuya esikhathini ukuze ngigweme ukushaya ngamandla kokugijima ngesikhathi nangemva kokukhipha i-ovulation. Umzimba wami uthambile kancane, kepha amajini ami asamile futhi amajaqamba ami abangelwa i-endo awamubi kangako ngendlela engangicabanga ukuthi angaba ngayo. Mina noScott asikathengi amanabukeni okwamanje, kepha siyabona ukuthi umzimba wami uyinkohliso ukuthola. Noma kunjalo, kufanele ngikholwe ukuthi lonke ushintsho oluncane lubalulekile, inqobo nje uma lungasasho ukukhuhla kwesisu okuvela kunkulunkulukazi wenzalo.

Buyekeza kwe-