Amaqiniso Amasha Okuphila: Icebo Lokuvikela Ukuzala Kwakho

-Delile

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Ucwaningo lwembula ukuthi wonke umuntu wesifazane kufanele athathe izinyathelo namuhla ukuvikela ukuzala kwakhe, noma ngabe unezingane ebuchosheni manje noma angakucabangi ukuba ngumama isikhashana (noma naphakade). Lolu hlelo lwesinyathelo ngesinyathelo ngeke lukusize nje ube nomndeni onempilo, luzokugcina uqinile futhi ufanelekile iminyaka ezayo.

Yini okufanele yenziwe yilowo nalowo wesifazane manje

Yebo, ukuzala kwehla ngokukhula, kepha indlela yakho yokuphila nemvelo yakho kunomthelela omkhulu ekukhulelweni kwakho. "Uma umatasa ngokuvikela inhliziyo yakho nengqondo yakho, uvikela nempilo yakho yokuzala. Kuyibhonasi enhle," kusho uPamela Madsen, umsunguli nomqondisi omkhulu we-American Fertility Association eNew York. "Sikubiza ngokuthi 'Izindlela Zokuphila Zabafanelekile Nabavundile.' "Ungamangala ukuthi zingaki izinyathelo kulolu hlu osuvele uzithatha ukuze uhlale unempilo.

Finyelela isisindo esinempilo

Uma uphatha amakhilogremu athe xaxa, unengozi eyengeziwe yesifo sikashukela, umfutho wegazi ophakeme, nesifo semithambo yegazi; ukuncipha kuzothuthukisa impilo yakho kanye namandla akho okukhulelwa. Inkomba yomzimba (BMI) ka-18.5 kuya ku-24.9, inkomba engcono kakhulu yesisindo esinempilo, iyathandeka kakhulu ekuzaleni. (Bala okwakho ku- shape.com/tools.) Ucwaningo lwakamuva olushicilelwe kumagazini Ukukhiqizwa Komuntu ithole ukuthi lapho owesifazane ethola isisindo esikhulu phakathi kokukhulelwa, kuthatha isikhathi eside ukuthi akhulelwe. Ukweqa ngokweqile noma ukukhuluphala ngokweqile kungaphonsa amazinga akho e-hormone ngaphandle kokungalingani-nokungalingani kwe-estrogen, i-hormone eyinhloko ye-ovulation, kuzonciphisa amathuba akho okukhulelwa. Uma usukhulelwe, isisindo esingenampilo senza futhi ukuthwala ingane kube nzima-futhi kube yingozi kakhulu. "Kunokuxhumana okucacile phakathi kobhubhane lokukhuluphala kanye nokwanda kwezinkinga zokukhulelwa kuleli zwe, njengesifo sikashukela sokukhulelwa, umfutho wegazi ophakeme, nokubeletha isikhathi eside," kusho uMary Jane Minkin, MD, uprofesa wezokwelapha wezokubeletha kanye nezifo zabesifazane eYale University School. Wezokwelapha. Ngakolunye uhlangothi, umzimba wowesifazane ongaphansi kwesisindo kungenzeka ungakulungeli ukubhekana nezidingo ezengeziwe zokudla okunempilo zokukhulelwa.

Yenza ukuzivocavoca kuqala

Namuhla, bangaphansi kwamaphesenti ayi-14 abesifazane baseMelika abathola imizuzu engama-30 yomsebenzi izinsuku eziningi zesonto, ngokusho kocwaningo lwamuva nje kumagazini Imithi & Isayensi Kwezemidlalo Nokuzivocavoca; ngemuva kokukhulelwa, lelo nani lehlela cishe kumaphesenti ayisithupha. "Isikhathi esihle sokuqala uhlelo lokuzivocavoca manje, ngaphambi kokuba ukhulelwe," kusho uMinkin. Ngaleyo ndlela, uma usukhulelwe, uzobe usuwumkhuba. I-cardio evamile ngesikhathi sokukhulelwa ingasiza ekudambiseni izimpawu zokugula ekuseni futhi inciphise ukugcina amanzi, amajaqamba emilenzeni, nokukhuluphala ngokweqile-kanye nokuthuthukisa amandla nokukhuthazela kwakho. "Nge-trimester yakho yesibili, inhliziyo yakho izobe isebenza kanzima ngamaphesenti angu-50 kunamanje," kusho uMinkin. "Isimo esingcono okuso ngaphambi kokuba ukhulelwe, kulapho uzozizwa kangcono khona emgwaqeni." Qala ngomgomo ongokoqobo, njengokuhamba izinsuku ezimbalwa ngesikhathi sedina.

Sula umoya

Ukubhema osikilidi abayisithupha kuya kwayishumi ngosuku kunciphisa amathuba okukhulelwa nganoma iyiphi inyanga ngamaphesenti ayi-15, ngokusho kocwaningo Ijenali yaseMelika ye-Epidemiology. Amakhemikhali angama-4,000-plus entuthu kagwayi kufakazelwe ukuthi yehlisa i-estrogen. “Ukubhema kubonakala kwehlisa izinga nenani lokutholakala kwamaqanda owesifazane, okusho ukuthi kusheshisa inqubo engokwemvelo yokulahlekelwa kwamaqanda okwenzeka lapho abesifazane bekhula,” kusho uDaniel Potter, M.D. Okufanele Ukwenze Uma Ungakhulelwa.

Yeka ngaphambi kokukhulelwa futhi uzokwazi ukusizakala ngemikhiqizo yokufaka esikhundleni se-nicotine emakethe (njenge-patch noma i-nicotine gum); bakhipha inani elincane le-nicotine egazini, yingakho abesifazane abakhulelwe noma abahlengikazi kungafanele basebenzise lona. Zinike isikhathi sokuzijwayeza ukuphila ngaphandle kogwayi futhi azoba mancane amathuba okuthi ubuyele emuva uma usukhulelwe. Ukubhema ngesikhathi sokukhulelwa kubangela amaphesenti angama-20 kuya kwangu-30 ezingane ezinesisindo esiphansi kanye namaphesenti angaba yishumi okufa kwezinsana, ngokusho kwe-U.S. Surgeon General.

Abangabhemi kufanele futhi bathathe izinyathelo zokunciphisa ukuvezwa kwabo besekodwa - kungaholela ekusebenzeni okungavamile kwamaphaphu embungwini osakhulayo kanye nesisindo sokuzalwa esiphansi. Futhi ngemuva kokubeletha, ingane echayeke ngentuthu kagwayi iba sengozini enkulu yokutheleleka ezindlebeni, ukungezwani nezinto ezithile, kanye nezifo ezingaphezulu zokuphefumula.

Thatha i-multivitamin nsuku zonke

“Ngisho nabesifazane abadla ukudla okunempilo abahlali bethola imisoco eyanele ukuqinisekisa ukukhulelwa okunempilo,” kusho uPotter. "Isengezo se-vitamin-mineral sikusiza ukuthi uhlanganise zonke izisekelo zakho." I-Iron, ikakhulukazi, ibonakala iqinisa ukuzala: Ucwaningo lwakamuva lwabesifazane abangaphezu kuka-18,000 olushicilelwe kumagazini i-Obstetrics & Gynecology luthole ukuthi abesifazane abathatha izithasiselo zensimbi banciphisa izingqinamba zabo zokungabatholi abantwana ngamaphesenti angama-40. UPotter uncoma ukuthi ukhethe i-multi ngensimbi-ikakhulukazi uma ungumuntu odla imifino noma ungadli inyama ebomvu kakhulu.

Esinye isakhi somzimba esiyisihluthulelo, i-folic acid, ngeke sithuthukise amathuba akho okukhulelwa, kepha uvithamini B uzonciphisa kakhulu ingozi yengane ekhulayo yokukhubazeka kwe-neuraltube-imvamisa ukukhubazeka okubelethayo okubeletha kobuchopho nomgogodla njenge-anencephaly noma i-spina bifida. Ukuthatha i-folic acid manje kubalulekile ngoba lezi zinhlelo zikhula emasontweni ambalwa okuqala ngemuva kokukhulelwa- ngaphambi kokuba abesifazane abaningi babone ukuthi bakhulelwe- futhi uma unokuntula kungadala umonakalo ongalungiseka. Ochwepheshe bancoma ukuthi uqale ukuthatha ama-micrograms angu-400 e-folic acid ngosuku okungenani izinyanga ezine ngaphambi kokukhulelwa.

Zijwayeze ukuya ocansini oluphephile

Ukusebenzisa amakhondomu njalo uma uya ocansini kuzokusiza ukuthi ugweme ukukhulelwa okungafuneki futhi kwehlise kakhulu ubungozi bokuthola izifo ezithathelwana ngocansi ezingalimaza impilo yakho yokuzala. "Izifo ezifana ne-chlamydia ne-gonorrhea zingalimaza amashubhu akho futhi zenze ukukhulelwa kube nzima. Zinezimpawu ezimbalwa futhi zivame ukungatholakali iminyaka," kusho uTommaso Falcone, M.D., usihlalo womnyango wezokubelethisa nowesifazane wabesifazane eCleveland Clinic. "Abesifazane abaningi bavele babekezelele ubuhlungu besisu noma izikhathi ezinzima futhi bafunde kamuva ukuthi babeyizimpawu ze-STD nokuthi bazoba nobunzima bokukhulelwa." Iphilisi, isichibi nezinye izinhlobo zemithi yokuvimbela inzalo ye-hormonal ayikuvikeli kuma-STD, kepha ingakuvikela ezifweni ezivuvukala okhalo (PID), ama-ovarian cysts, nomdlavuza wesibeletho nowe-ovari, ongaphazamisa ukukhulelwa.

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