7 ukudla ukwandisa amathuba akho okukhulelwa

-Delile

• 1. Izithelo ze-Citrus
• 2. Ushizi osugugile
• 3. Ubhontshisi nodali
• 4. I-salmon ne-tuna
• 5. Izithelo ezibomvu
• 6. Amaqabunga aluhlaza
• 7. Imbewu ye-sunflower
• Yini okufanele uyigweme ukukhulelwa ngokushesha

Ukwandisa amathuba okukhulelwa, okokuqala kubalulekile ukuqinisekisa ukuthi isisindo sowesifazane okhulelwe wesikhathi esizayo sanele, ngoba ukukhuluphala noma ukukhuluphala kungaphazamisa ukukhiqizwa kwamahomoni aqinisekisa ukuzala nokukhulelwa okunempilo.

Esinye isici esibalulekile ukuqinisekisa ukutholwa kwezakhi ezidingekayo zomjikelezo wokuvuthwa kwamaqanda, njengevithamini B6 neB12, okutholakala kubhontshisi nakudali, ngokwesibonelo. Kuyanconywa futhi ukwengeza i-iron ne-folic acid, ukwandisa ukugeleza kwegazi ezithweni zezitho zobulili, ukuqinisekisa ikhwalithi yokuthuthwa komoya-mpilo emntwaneni ngesikhathi sokukhulelwa nokusiza ekukhuleni kokuqala, ukugwema ukukhubazeka nokukhipha isisu okuzenzekelayo.

Ngaphezu kwalokho, emadodeni ukudla okunempilo nokulinganiselayo, okunothe nge-selenium ekhona ku-tuna ngokwesibonelo, kuhlobene nokwakheka kwesidoda esinempilo nokukhiqizwa kwe-testosterone, okuyi-hormone eyinhloko yokuzala yabesilisa.

Ukufaka okunye kwalokhu kudla okusetshenziswa nsuku zonke kungasiza lo mbhangqwana ukuba uqedele izakhi zomzimba ezidingekayo ekugcineni ukuzala, kwandise amathuba okukhulelwa, njenge:

1. Izithelo ze-Citrus

Izithelo ze-citrus ezifana ne-orange, ulamula, i-tangerine kanye ne-ananas zinothile ku-vitamin C, calcium ne-potassium, okusiza ukuzinzisa isikhathi sokuya esikhathini, okwenza kube lula ukubona isikhathi esivundile, okuyisikhathi esikahle kakhulu sokuya ocansini. Ngaphezu kwalokho, i-orenji ine-polyamine ne-folate esiza ukukhubaza ama-radicals amahhala angalimaza isidoda namaqanda.

2. Ushizi osugugile

Ushizi osugugile njenge-parmesan ne-provolone, ugcina impilo enhle yamaqanda nesidoda ngokunotha kuma-polyamines, uvimbele ama-radicals amahhala angabangeli umonakalo kumaseli okuzala.

3. Ubhontshisi nodali

Lokhu kudla kunothe nge-fiber, i-iron, i-zinc ne-folate, okusiza ekukhiqizeni nasekulinganiseni kwamahomoni ezocansi. Ngaphezu kokuqukethe i-polyamine spermidine, okuyizilawuli zokukhula kwesidoda okunempilo, okusiza ukukhulelwa kwamaqanda.

4. I-salmon ne-tuna

I-Salmon ne-tuna kungumthombo omkhulu we-selenium, okuyisakhamzimba esihileleke ekwakhekeni okufanele komsila wesidoda, okuyiyona ebhekele ukusebenza kahle kwejubane ukufinyelela eqandeni. Ngaphezu kokuba ne-omega-3, ebalulekile ekukhuleni okufanele kwengqondo yengane emasontweni okuqala okukhulelwa.

5. Izithelo ezibomvu

Izithelo ezibomvu ezinjengotamatisi, ama-strawberry, ama-cherries namajikijolo ane-lycopene, i-antioxidant eyehlisa amazinga ama-radicals amahhala angalimaza isidoda namaqanda.

6. Amaqabunga aluhlaza

Imifino emnyama efana ne-kale, isipinashi, ulethisi waseRoma kanye ne-arugula icebile nge-iron ne-folate, okungathuthukisa inqubo ye-ovulation futhi kunciphise namathuba ezinkinga zofuzo nokukhulelwa kwesisu. Basenayo i-iron, amaminerali abalulekile ekuthuthweni komoya-mpilo emzimbeni futhi kubalulekile ekufakweni kweqanda elikhulelwe esibelethweni.

7. Imbewu ye-sunflower

Imbewu ye-sunflower eyosiwe icebile ku-vitamin E, ongasiza ukuhamba kwesidoda, okungukuthi, ukusiza ijubane. Ngaphezu kokunotha nge-zinc, i-folate, i-selenium, i-omega 3 ne-6, izakhamzimba ezibalulekile ekuzaleni kwabesifazane nabesilisa, njengoba zikhulisa ukugeleza kwegazi ezithweni zokuzala.

Yini okufanele uyigweme ukukhulelwa ngokushesha

Eminye imikhuba ingaphazamisa inqubo yokuqala nokuthatha ukukhulelwa kuze kube sekupheleni, ngakho-ke akunconywa, njenge:

• Sebenzisa ukudla okuthosiwe, imajarini nemikhiqizo esetshenzisiwe: lokhu kudla kungaqukatha amafutha we-trans, ahlotshaniswa nokungabi nenzalo ngoba abangela ukukhubazeka ekwakhiweni kwesidoda kanye nekhwalithi yeqanda;
• Ukusetshenziswa okuphezulu kwama-carbohydrate acwengekile: ukudla okufana ne-pasta, isinkwa nelayisi elimhlophe lapho kufakwa emzimbeni, kukhuphula izinga le-insulin egazini, elifana namakhemikhali afana namahomoni esibelethweni. Ngakho-ke umzimba ungakunciphisa ukukhiqizwa kwala mahomoni, ngoba uyaqonda ukuthi usuvele unawo, futhi lokhu kuholela emaqanda angavuthiwe;
• Sebenzisa i-caffeine: I-caffeine inciphisa ukumuncwa kwe-calcium nensimbi emzimbeni, okungaphazamisa ukuzala, ngaphezu kwalokho, njengoba kuyisikhuthazi esinamandla okuwela umgoqo we-placenta, ekukhulelweni, i-caffeine ingaguqula ukushaya kwenhliziyo nokugaya umzimba ingane, kwandise amathuba yesisindo sokuzalwa esiphansi nokukhulelwa kwesisu;
• Iziphuzo ezidakayo: ukuphuza utshwala kunciphisa izinga le-testosterone emadodeni, kunciphise ukukhiqizwa kwesidoda, futhi kwabesifazane kungaphazamisa ukujikeleza kokuya esikhathini, okuvimbela iqanda ukuthi litholakale ekuvundiseni;
• Sebenzisa imithi ngaphandle kweseluleko sezokwelapha: Ukuzelapha kungaphazamisa ukuzala ngokunciphisa ama-hormone adingekayo ekuvuthweni kweqanda nesidoda.

Uma lo mbhangqwana ungakapheli unyaka engakwazanga ukukhulelwa, kunconywa ukuthi kufunwe udokotela ozohlola amasampula egazi, umchamo nesidoda uma kukhona izifo zocansi noma ukuphazamiseka kwamahomoni, okwenza kube nzima ukukhulelwa.

Ngemuva kwalokhu kuhlolwa, uma kunesidingo, lo mbhangqwana uzodluliselwa kuchwepheshe wezokuzala, onga-oda i-ultrasound, ngokwesibonelo, ukubheka amaqanda kanye namasende.