I-Study Shows Half Yabesifazane Awazi Amaqiniso Ayisisekelo Ngokwenza Izingane

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Ngisho noma ungahle uhlele ukukhulelwa nganoma yisiphi isikhathi maduzane, ungahle uthande ukucabanga ngokufunda okwengeziwe ngesayensi yokwenza ingane. Ucwaningo olusha lukhombisa ukuthi inani elithusayo labesifazane abaneminyaka yokuzala lisadinga ukungeniswa mayelana nezisekelo zempilo yokuzala. Ucwaningo olushicilelwe kumagazini wangoJanuwari 27 we Ukuzala Nokuzala ithole ukuthi cishe amaphesenti angama-50 abesifazane abaneminyaka yokuzala bebengakaze baxoxe ngempilo yabo yokuzala nomhlinzeki wezokwelapha futhi cishe amaphesenti angama-30 avakashele umhlinzeki wabo wezempilo wokuzala ngaphansi kwesikhathi esisodwa ngonyaka noma angakaze.

Ucwaningo lwenziwe abacwaningi base-Yale School of Medicine futhi lusekelwe ocwaningweni olungaziwa lwe-inthanethi olwenziwe ngo-March 2013 kwabesifazane abangu-1,000 abaphakathi kweminyaka engu-18 no-40 abamele zonke izifunda zobuhlanga kanye nezindawo zase-US Ucwaningo luhlanganisa okulandelayo okutholakele okuyinhloko mayelana ukuqonda kwabesifazane ngokuzala nokukhulelwa:

Amaphesenti angamashumi amane abesifazane besifazane abaneminyaka ekhiqizwayo okuxoxwe nabo bazwakalise ukukhathazeka ngamandla abo okukhulelwa.

-Isiqingatha besingazi ukuthi ama-multivitamin ane-folic acid anconywa kwabesifazane abaneminyaka yokuzala ukuvimbela ukukhubazeka kokuzalwa.

-Amaphesenti angaphezu kuka-25 ayengazi ngemiphumela emibi yezifo ezithathelwana ngocansi, ukukhuluphala, ukubhema, noma ukuya esikhathini okungavamile ekuzaleni.

-Omunye kwabahlanu bebengazi ngemiphumela emibi yokuguga empumelelweni yokuzala, kufaka phakathi ukukhuphuka kwezinga lokuphuphuma kwesisu, ukungahleleki kwe-chromosomal, nokwanda kwesikhathi sokufeza ukukhulelwa.

-Ihhafu yabaphenduli bakholelwa ukuthi ukuya ocansini izikhathi ezingaphezu kwesisodwa ngosuku kuzokhulisa amathuba okukhulelwa.

- Abesifazane abangaphezu kwengxenye eyodwa kwezintathu bakholelwa ukuthi izikhundla ezithile zocansi nokuphakamisa ukhalo kungandisa amathuba okukhulelwa.

-Abesifazane abangu-10% kuphela ababazi ukuthi ukuya ocansini kufanele kwenzeke ngaphambi kwe-ovulation, hhayi ngemva kwalokho, ukuthuthukisa amathuba okukhulelwa.

Njengoba abesifazane abaningi bebambezela ukukhulelwa kuze kube kamuva empilweni, kubalulekile ukuthola amaqiniso kusenesikhathi ukuze umzimba wakho ulungele ingane lapho ekugcineni yenza nquma ukuthi ufuna eyodwa. "Ukuzilungiselela manje kukusiza ukuba ukhulelwe ngokushesha, ube nokukhulelwa okunempilo futhi ubelethe kalula, futhi kukwenze ube ngumuntu onempilo ephelele," kusho uSheryl Ross, M.D., ob-gyn eSaint John's Health Centre. "Into ebaluleke kakhulu ongayenza wena kanye nanoma yiziphi izingane ezizayo ukuthi ube nempilo yakho manje"Ngakho-ke uma ucabanga ukuthi ufuna ukuba nengane ngesikhathi esithile - noma ngabe ezinyangeni eziyisishiyagalolunye noma eminyakeni eyi-10-ochwepheshe bethu banezeluleko ezithile ezibalulekile zokukusiza ukuthi uqalise umzimba wakho wengane.

Uma Ufuna Ingane...Okwamanje

Hlela ukuqokwa kwe-pre-baby gyno. Lapho ukhulelwe, ngeke nje ukhule wonke umuntu ngaphakathi kuwe, kepha uzophinda uliphindaphinde ivolumu yegazi lakho, uhlume isitho esengeziwe, futhi ama-hormone akho anyukele emazingeni aphakeme kakhulu abazoba kuwo empilweni yakho yonke . Lokho kudinga ukulungiswa okuningi, emzimbeni nasengqondweni. Khuluma nodokotela wakho ngomlando wakho wezokwelapha, uma kwenzeka udinga ukuhlolwa okuthile kofuzo noma igazi ngaphambi kokuzama ukukhulelwa. Kufanele futhi ukhulume nganoma yimiphi imithi okungenzeka uyayiphuza, njenge-anti-depressants, ngoba eminye ayiphephile ukuyiphuza ngesikhathi sokukhulelwa futhi udinga ukuyikhipha kancane.

Susa iphilisi izinyanga ezintathu kuya kwezine ngaphambi kokuzama. "Kubaluleke kakhulu ukwazi nokuqonda isikhathi sakho sokuya esikhathini," kusho uRoss. Kufanele ufunde ukuthi ungatshela kanjani uma uvuthisa ngokwe-mucous wesibeletho, izinga lokushisa lomzimba, nesikhathi; ubude bomjikelezo wakho; nokuthi umjikelezo "ojwayelekile" uzizwa kanjani kuwe. Uncoma uhlelo lokusebenza lwe-Maybe Baby ukukusiza ukuthi ulandelele zonke lezo zibalo, ikakhulukazi uma uhlela ukuya ocansini ukuze ukwandise amathuba akho okukhulelwa.

Thola abangani bakamama. "Hlakulela inethiwekhi yabanye omama ngesikhathi sokukhulelwa nangaphezulu ukuze uthole ukusekelwa, ukugcina izingane, nobungane," kusho uDanine Fruge, M.D., isazi sezempilo sabesifazane futhi ongumqondisi wezokwelapha ePritikin.

Faka umuntu wakho emkhunjini. Ucwaningo olusafufusa luveza ukuthi impilo yomuntu wesilisa ingathinta ikhwalithi yesidoda sakhe futhi impilo yengane yakhe. "Kudingeka adle ukudla okunempilo futhi ayeke ukubhema, ikakhulukazi ukhula," kusho uRoss, enezela ngokuthi insangu ithinta kokubili ukuhamba kanye nekhwalithi yesidoda sowesilisa. [Thwebula leli qiniso!]

Hlola ishukela egazini. Abesifazane abaningi baqala ukukhulelwa benokumelana ne-insulin (pre-diabetes) bese beba nesifo sikashukela sokukhulelwa ngesikhathi sokukhulelwa. Lokhu kungadala izingqinamba zokubeletha, ingozi ephezulu yokulethwa kwezimo eziphuthumayo kanye nezingxenye ze-C, ukulaliswa esibhedlela isikhathi eside, kanye nengozi ephezulu yokuthi ingane yakho ibe nesifo sikashukela ngisho nesifo senhliziyo isencane. Ngakho-ke uma ukuhlolwa kwakho kwegazi kubuya kukhombisa amazinga aphezulu eglucose yegazi, uma usuvele utholakale unesifo sikashukela noma isifo sikashukela sangaphambi kwesifo sikashukela, noma uma isifo sikashukela sokukhulelwa sigijima emndenini wakho, khuluma nodokotela wakho ngokuthi ungasilawula kanjani ngokuphepha.

Ingcindezi iyancipha. Uma uzama ukukhulelwa futhi kungenzeki ngaso leso sikhathi, kulula ukucindezelwa… okungase kuvimbele amathuba okushayiseka kwakho. Ocwaningweni luka-2011 olushicilelwe ku- Ijenali Yokuzala kanye Nenzalo, abacwaningi bathola ukuthi lapho owesifazane ecindezeleke kakhulu, amathuba akhe okukhulelwa ngaleyo nyanga "ayancipha kakhulu." Kepha lapho abesifazane behlisa ingcindezi ezimpilweni zabo, ukuzala kwabo kwabuyela emazingeni ajwayelekile alindelwe iminyaka yabo. “Ukungabi nabantwana kwangempela akuvamile, kuthinta kuphela amaphesenti ayishumi abesifazane,” kusho uRoss. "Abesifazane abaningi bathatha izinyanga ezintathu kuya kweziyisithupha ukukhulelwa." Kepha uma wehlise ingcindezi yakho futhi ubezama izinyanga ezingaphezu kweziyisithupha ungenanhlanhla, uRoss uthi hlola nodokotela wakho.

Uma Ufuna Ingane ... eminyakeni emihlanu kuya kweyishumi ezayo

Shaja ukudla kwakho. URoss utusa ukudla kwaseMedithera ezigulini zakhe ngenxa yokuthi igcizelela kakhulu okusanhlamvu, izinhlanzi, imifino, namafutha anempilo, njengezinhlobo ezitholakala kumantongomane namafutha omnqumo, kunikeza umzimba wakho zonke izakhi ezinomsoco ozidingayo ukuze ukhulise umntwana onempilo futhi ugcine. umama ngendlela ye-tip-top. Ucwaningo lukhombisile ukuthi ukudla kwaseMedithera kunciphisa ubungozi bokuhlaselwa yisifo senhliziyo, isifo sohlangothi kanye nesifo sikashukela, futhi kuhambisana nesikhathi esinde sokuphila. Ucwaningo lwango-2013 lwabonisa ukuthi abesifazane abadla kakhulu i-omega-3 fatty acids, uhlobo olutholakala ezinhlanzini, bazala izingane ezine-IQ ephakeme kanye nengozi encane yokungabi namandla.

Faka i-multivitamin. Ngenkathi ochwepheshe bethi kufanele uzame ukuthola wonke umsoco wakho ekudleni okunempilo, kufanele ucabangele izithako ezimbalwa uma uzama ukukhulelwa. "I-folic acid, etholakala okusanhlamvu nasemifinini yonke, ingenye yezakhi ezibaluleke kakhulu kubantu besifazane eminyakeni yabo yokubeletha," kusho u-Alane Park, M.D., ob-gyn eGood Samaritan Hospital eLos Angeles. Amaminerali angasiza ukuvimbela ukukhubazeka kwe-neural tube njenge-spina bifida ekukhuliseni imibungu. Thatha i-800mcg nsuku zonke noma i-400mcg uma ulandela ukudla kwaseMedithera, kusho uRoss. Uncoma futhi u-500mg wamafutha ezinhlanzi kanye ne-2,000mg ye-vitamin D3 ezigulini zakhe. Uvithamini D ubalulekile kubo bobabili omama nezinsana, ngoba ubamba iqhaza elibalulekile ekusekeleni amasosha omzimba. Futhi uma ungakakwenzi, kufanele uyeke ukubhema futhi ukhawulele utshwala kwisiphuzo esisodwa ngosuku.

Naka kakhulu i-abs yakho. "Amandla amakhulu athuthukisa impilo yokukhulelwa ngokusiza ukuxhasa isisindo sengane nokugcina amalunga akho kanye nemisipha kuhambisane, futhi nakho kungaholela ekulethweni okusheshayo nokulula," kusho uRoss. Futhi abesifazane abaqala ngemisipha eqinile yomgogodla bavame ukuphola ngokushesha kusuka ku-diastis-ukwahlukana phakathi kwesisu sakho okwenzeka cishe kumaphesenti ama-50 wabesifazane ngesikhathi sokukhulelwa-okuholela esiswini esicwebezelayo ngokushesha ngemuva kwengane. Ngoba awufanele ukusebenza imisipha yakho ye-abs ngemuva kwe-trimester yakho yokuqala, kubalulekile ukwakha lawo mandla manje. U-Ross uncoma i-Pilates noma i-yoga kanye noma kabili ngeviki. [Thwitha leli thiphu!]

Nciphisa i-cardio yakho. Ukukhulelwa kubeka ingcindezi enkulu kuzo zonke izitho zakho. Izinso zakho nesibindi kufanele kuhlunge kabili umthamo wegazi, futhi amaphaphu akho manje aphefumulela amabili naphezu kokukhathazeka ngokwengeziwe njengoba ingane ikhula futhi iphusha uthayela wakho. Kepha ingozi yangempela isenhliziyweni yakho. "Ukukhulelwa manje sekubhekwa njengokuhlolwa kokuqala kokucindezeleka kwenhliziyo kowesifazane," kusho uFruge. "Futhi uma eba nomfutho wegazi ophakeme, i-cholesterol ephezulu, noma ukukhuluphala ngesikhathi ekhulelwe, khona-ke usengozini enkulu yesifo senhliziyo esizayo futhi uzodinga ukuqapha okwengeziwe kwenhliziyo impilo yakhe yonke." URoss uphakamisa ukuzivocavoca kahlanu ngesonto imizuzu engama-45 kuya kwengama-60 ngesikhathi, wenza ukuxuba kokuqeqeshwa kwe-cardio namandla.

Gcina impilo yakho yezocansi iphilile. Nakuba ukuhlolwa njalo kwezifo zabesifazane kuyiseluleko esihle kuwo wonke umuntu, uRoss uthi kubaluleke kakhulu kwabesifazane abacabangela ukuba nezingane. Ngaphezu kokuhlolwa kwakho kwaminyaka yonke, kubalulekile ukubona i-gyno yakho ngaso sonke isikhathi uma unomlingani omusha ocansini ukuze uhlole izifo ezithathelwana ngocansi ezingase zidale inzalo yakho noma zidlulele enganeni.

Ungalindi isikhathi eside. Abesifazane abaningi bangaphansi komcabango wokuthi bazokwazi ukukhulelwa nganoma yisiphi isikhathi abafuna ngaso. Eqinisweni, ukuzala kowesifazane kufinyelela iqophelo eliphezulu lapho esanda kweva eminyakeni engu-20 futhi kuqala ukwehla lapho eseneminyaka engu-27. "Sibona abaneminyaka engu-46 bezala amawele, futhi kuyadukisa kancane," kusho uRoss. "Unefasitela lokuzala eliphela cishe eminyakeni engu-40, futhi ngemva kwalokho izinga lokuphuphuma kwesisu lingaphezu kwamaphesenti angu-50." UFuge uxwayisa ngokuthi imishanguzo yenzalo ayiyona inhlamvu yemilingo eyenziwe, kungaba: "Ikakhulukazi uma ucabanga ukuthi ungafuna ukuthola izingane ezingaphezu kweyodwa, qaphela ukuthembela ekwelashweni kokuzala ngoba ngisho nangezindlela zesimanje kakhulu umuthi akunasiqinisekiso. " Kwabesifazane abadala kunama-30, in vitro fertilization (IVF) isebenza kuphela ngamaphesenti angama-30 wesikhathi, futhi uma uneminyaka engama-40-plus, lelo nani lehla lacishe libe amaphesenti ayi-11.

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