Gcina ukuzala kwakho futhi lula ukufika kokukhulelwa kungenzeka. Nakuba ingekho indlela yomlingo, ukuthatha izinyathelo ezifanele ezingokomzimba nezingokomzwelo kungenza umehluko. Ngokusho kongoti, ukhulelwe Kungathatha unyaka ngisho nakubashadikazi abangenazo izinkinga zempilo. Ngakho-ke, kubalulekile ukuthatha le nqubo kancane kancane. Okulandelayo, sethula kuwe Amasu asebenzayo namathiphu awusizo lokho kuzokusiza kule ndlela.
Nethezeka futhi ubhekane nengcindezi
Enye ye izitha ezinkulu wokuzala wukucindezeleka. Lapho umzimba wethu ubhekene namazinga aphezulu okukhathazeka, i-prolactin yandisa ukukhiqizwa kwayo, okungabambezela ukuvuthwa. Ngenxa yalesi sizathu, kubalulekile ukuhlanganisa amasu okuphumula njengokucabanga noma ukuzindla. Ngisho nemisebenzi elula njengokuhamba ngaphandle noma ukulalela umculo ophumuzayo ingaba usizo olukhulu.
Ukucindezeleka kungase kuthinte imibhangqwana ngokuvamile. Ngakho-ke, zijwayeze imisebenzi ehlangene ezikhiqiza inhlalakahle engokomzwelo zingazuzisa kakhulu. Eminye imibhangqwana ithola i-yoga yama-massage amabili noma aphumule indlela yokuxhuma nokunciphisa ukungezwani.
Ukubonisana ngokusetshenziswa kwemithi
Kubalulekile ukunakekelwa okukhethekile ngemithi ngalesi sikhathi. Uma ungaphansi kokwelashwa kwe-pharmacological, kufanele uthintane nodokotela wakho ukuze hlola Uma le mithi ingathinta inzalo yakho noma imele ingozi ngesikhathi sokukhulelwa okungenzeka.
Isibonelo, ezinye izindlela zokwelapha ezingelapheki noma imithi, njengamaphilisi okucindezeleka noma ama-anticonvulsants, zinganciphisa amathuba okukhulelwa noma ziphazamise phakathi nezinyanga zokuqala zokukhulelwa. Yena iseluleko sezokwelapha esiqondene nawe Kuyisihluthulelo sokwenza izinguquko, uma kunesidingo.
Lawula isisindo sakho futhi udle ngendlela efanele
Isisindo ngu-a isici sokunquma ekuzaleni. Kokubili ukukhuluphala ngokweqile kanye nesisindo esiphansi kungaphazamisa ikhono lakho lokukhulelwa. Abesifazane abanokukhuluphala ngokweqile bavame ukuzwa ukungalingani kwe-hormonal okwenza kube nzima ukuvuthwa kwamaqanda. Ngokuphambene nalokho, abesifazane abanesisindo esincane bangase babe nezinkinga ngokufakwa kwe-embryo.
Yamukela indlela yokudla olinganiselayo ocebile ezithelo, imifino, amaprotheni mafutha kanye namafutha anempilo. Kubandakanya ukudla okunothe nge-folic acid kubalulekile ukulungiselela umzimba wakho ukukhulelwa. Ungathola ulwazi olwengeziwe mayelana izinketho ezinempilo kumhlahlandlela wethu othize:
Ungalibali ukuba ngumama isikhathi eside
Njengoba sikhula, i-ovarian reserve iyancipha ngobuningi kanye nekhwalithi. Le nqubo ishesha ikakhulukazi ngemva kweminyaka engu-35. Abesifazane abadala kunale minyaka bangathola a ukwehla konyaka emathubeni okukhulelwa afinyelela ku-5%.
Nakuba ukuba ngumama sekwephuzile kuvame kakhulu ngenxa yentuthuko yezokwelapha, kufanele ucabangele ukuyohlolwa kusenesikhathi hlola amazinga akho e-hormonal kanye ne-ovarian reserve yakho. Lokhu kuhlolwa kungakusiza ukuthi uhlele ngokunembe kakhulu uma udinga usizo lwezokwelapha ngokuzayo.
Ukusetshenziswa kwe-caffeine okusesilinganisweni
Ikhofi, nakuba liyisiphuzo esimnandi, lingathinta amaningana izinqubo ezibalulekile ze-metabolic kwabesifazane abafuna ukukhulelwa. Ucwaningo luye lwabonisa ukuthi ukusetshenziswa kwe-caffeine ephezulu kunganciphisa amathuba okukhulelwa ngokuvimbela ukumuncwa kwe-calcium nezinye izakhi ezibalulekile.
Okuhle kakhulu ukusetshenziswa komkhawulo kuze kube ngaphansi kuka-200 mg we-caffeine ngosuku, cishe okulingana nenkomishi encane yekhofi. Uma udinga ezinye izindlela, ungakhetha ukusebenzisa amanzi angenayo i-caffeine noma amanzi ezithelo zemvelo.
Susa ugwayi empilweni yakho
Ugwayi awuthinti nje kuphela inzalo ngokuqondile, kodwa futhi unomthelela eqophelweni lamaqanda kanye namazinga okufakwa kwe-embryo. Ababhemayo besifazane banokuningi ubunzima ukukhulelwa futhi basengozini enkulu yezinkinga ngesikhathi sokukhulelwa.
Ngakolunye uhlangothi, emadodeni, ukubhema kuncipha ikhwalithi yesidoda, ethinta ukuhamba nokwakheka kwayo. Lesi ngesinye sezinyathelo ezibaluleke kakhulu bobabili ozakwethu abangazithatha thuthukisa amathuba akho okukhulelwa.
Hamba: ukubaluleka kokuzivocavoca
Ukuvivinya umzimba njalo kuwumngane omkhulu wokulondoloza uhlelo lokuzala olunempilo. Nokho, kubalulekile ukuthola ibhalansi. Ukuzivocavoca okufana nokuhamba, ukubhukuda noma ukuzijwayeza i-yoga kusiza ukunciphisa ukucindezeleka futhi kuthuthukise ukujikeleza kwegazi endaweni ye-pelvic.
Gwema ukusebenza okunamandla noma okunomthelela omkhulu, njengoba kungashintsha umjikelezo wokuya esikhathini noma ukuvimbela i-ovulation.
Ukuzilungisa kwabesilisa nakho kubalulekile
Akubona abesifazane kuphela okufanele bathathe izinyathelo zokwandisa amathuba okukhulelwa. Impilo yesidoda ithonywa yizici eziningi ezifana nengcindezi, ukungadli kahle nokudla ngokweqile ikhalori (isibonelo, ukugqoka njalo izingubo ezimpintshayo noma ukuchayeka njalo ekushiseni okuvela kumakhompyutha aphathekayo).
Amadoda nawo kufanele lawula isisindo sakho, yeka ukubhema futhi unciphise ukuphuza utshwala. Ukwengeza, kufaka phakathi ukudla okucebile ku-zinc nama-antioxidants ekudleni kwakho kungaba ngcono kakhulu ikhwalithi yesidoda.
Kuthiwani uma ukukhulelwa kungafiki?
Kubalulekile ukwazi ukuthi nabashadile abaphile kahle kungathatha unyaka ukuthi bakhulelwe. Kodwa-ke, uma ngemuva kwalesi sikhathi ungazange ube nempumelelo, kuhle ukuthi uye kuchwepheshe wezenzalo.
Uchwepheshe angenza izivivinyo ukuze ahlole kokubili impilo yokuzala yabesifazane neyabesilisa. Njengamanje, kunezindlela eziningi zokuthi wasiza ukuzala abanganikeza izixazululo ezivumelana nezidingo zomuntu ngamunye wombhangqwana ngamunye.
Ukuzala kuyindaba eyinkimbinkimbi engahlanganisi isimo somzimba kuphela, kodwa futhi inhlalakahle engokomzwelo nangokwengqondo. Ukwamukela indlela yokuphila enempilo, ukuhlala unolwazi nokusebenza njengombhangqwana kungaba indlela yephupho lokuqala umndeni.
