Indlela yakho yokuzilolonga inokukuchaphazela njani ukuchuma kwakho

Umxholo

• Ukuzilolonga kuchaphazela njani ukuchuma
• Ubunzima obulungele ukukhulelwa
• Ubunzima bukuchaphazela njani ukuchuma
• Ungakukhulisa njani ukuchuma ngokuzilolonga, ngokweeNgcali
• Ukuba unobunzima obuqhelekileyo
• Ukuba ungaphantsi komzimba
• Ukuba ukhuluphele
• Ukuba uphantsi konyango lokuchuma
• Uphengululo lwe

Bendingasoloko ndiqinisekile ukuba ndifuna ukuba ngumama. Ndiyakuthanda ukuchitha ixesha nabahlobo, ndiyokubaleka kwaye ndimoshe inja yam, kwaye iminyaka emininzi ibanele. Emva koko ndadibana noScott, owayekuthanda kakhulu ukuqala usapho kangangokuba ekuthandaneni naye, ndaqala ukubona izinto ngokwahlukileyo. Ngexesha lokucebisa kwakhe, andikulindelanga ukukhulisa usapho lwethu; kwakulula ukucinga ukuba unobomi obupheleleyo kunye nabantwana kwi-tow.

Kungekudala emva kokuba sitshatile, kwafunyaniswa ukuba ndine-endometriosis, ingxaki apho ulusu lwesibeleko lukhula kwezinye iindawo zomzimba, lukhulisa amathuba okuba ungachumi. Emva kokuba ndenziwe utyando ukulungisa le meko, iingcali zindixelele ukuba amathuba am okukhulelwa kwisithuba seminyaka emibini ebemhle kakhulu.

Ke ngaphezulu konyaka ngoku uScott kunye nam senze konke okusemandleni ukudala umntu omncinci. Ngethemba lokukhulisa ukuchuma, ndiye ndarhabula amayeza aseTshayina anencasa njengodaka, ndatya iingxowa zamaqunube egoji egoji, i-Mucinex yonyusa imifinya yomlomo wesibeleko, ndaze ndafumana nokuthanjiswa kwesisu seMaya kuthixokazi wokuchuma ozichaza ngokwakhe. Inkqubo yokuhlikihla, edluliselwe kwizizukulwana zabazalisikazi kunye namaxhwele, yenzelwe ukukhokela amalungu okuzala kwindawo efanelekileyo kunye nokuphucula ukusebenza kwabo. Kubi kakhulu kundinike nje igesi. (Idibeneyo: Ayintoni amathuba okufumana ukhulelwe kuTshintsho lwakho kuMjikelo wakho)

Okumangalisayo kukuba, andikaze ndiphoswe naziphi na ezi ngcebiso zingaqhelekanga. Hee, ndingubani mna ukuba ndingabuza ubulumko bamagqirha? Ndothukile, nangona kunjalo, xa iacupuncturist yam yenzala kwaye emva koko ugqirha wam endocrinologist, ugqirha oyingcali kwizifo zokuzala, wacebisa ukuba ukwandisa amathuba am okukhulelwa kunye nokunyusa ukuzala, kufuneka ndiphumle ubungqongqo kunye nexesha lokuzilolonga. Umkhwa wam wemizuzu engama-90 wokuzilolonga iintsuku ezintlanu ngeveki wawungaphuculi impilo yam kuphela kwaye ugcine ubunzima bam, kodwa wawunciphisa uxinzelelo lwam lokwenza umntwana. Ke nini ukuzilolonga okuhle kwaba ngumbono ombi?

Ukuzilolonga kuchaphazela njani ukuchuma

"Siyazi ukuba ubunzima yinto ebalulekileyo ekuchumeni, kodwa ngokujonga indima yomthambo yinto yakutshanje kwezonyango lwaseNtshona," ucacisa uRobert Brzyski, MD, PhD, unjingalwazi kwezokubelekisa nakwigynecology kwiYunivesithi yaseTexas yezeMpilo kwiZiko lezeNzululwazi. eSan Antonio kunye nosihlalo wekomiti yokuziphatha yeAmerican Society of Reproductive Medicine (ASRM). Uphando lokuqala lucebisa ukuba ukuzilolonga rhoqo kunokuphucula umsebenzi wokuzala kunye nokukhulisa ukuchuma: Uphononongo kwi I-Obstetrics & Gynecology ugqibe kwelokuba abasetyhini abasebenzisa imizuzu engama-30 okanye ngaphezulu mihla le banomngcipheko oncitshisiweyo wokungachumi ngenxa yokuphazamiseka kwe-ovulation.

Kwelinye icala, ezinye idatha zinxibelelana kakhulu nokuzilolonga okunamandla kunye nokuzala okuthobileyo, njengoko zombini isifundo sango-2009 Ukuzaliswa kwabantu kunye neHarvard yokufunda yeembaleki ezikhethekileyo zafunyanwa. Ngokucacileyo imisebenzi yokomelela komzimba idlala indima kumfazi ukuba akhulelwe, kodwa "izifundo ekunokusekwa kuzo iingcebiso zempilo yomzimba kusenzima ukuzifumana kwaye zihlala ziphikisana, ke kube nzima ukunika abasetyhini izikhokelo ezichanekileyo ukuba bazilandele, utshilo uGqirha Brzyski. (Unyango lomzimba lunokunceda ukukhulisa ukuzala, nako.)

Ngaphandle kokuqhubeka okuncinci, ayimangalisi imibutho yezempilo yabasetyhini ayiboneleli ngoogqirha ngayo nayiphi na imigaqo yokuziqhelanisa okanye yokuqina kwabasetyhini abazama ukukhulelwa. Kananjalo uninzi lwee-ob-gyns kunye neengcali aziliniki iingcebiso zokuqina komzimba, ngakumbi kubafazi abanesalathiso esifanelekileyo somzimba (BMI) kunye nembali yesiqhelo yokuya exesheni. Nje ukuba umfazi azame ukungaphumeleli unyaka-inkcazo yokungachumi-uGqr. I-Brzyski iya kuvavanya imiba eqhelekileyo efana nobudala, imijikelezo kunye nenqanaba le-ovulatory, kunye nemeko yesibeleko kunye neetyhubhu kunye nesidoda seqabane. Kuphela kusemva koko apho aya kuthi athathele ingqalelo nokuba kukhulu kakhulu okanye kukwenza umthambo omncinci kakhulu kukukhubekisa izinto.

Ngaphandle kokuba ixesha labasetyhini alikho okanye alikho mgaqweni, imithambo ihlala iyinto yokugqibela esijongayo, kuba yeyona siyaziyo kancinane kwaye nesiphumo sayo siyahluka emfazini siye emfazini, utshilo. "Kodwa uphando luqala ukubonisa ukuba kubaluleke ngakumbi kunokuba siqonda."

Ubunzima obulungele ukukhulelwa

Amanani kwisikali sakho anokubaluleka ekukhulelweni kwakho. Ukuzivocavoca, ewe, kunokunceda ukulawula ubunzima bakho, kodwa kuphela xa unokubamba ngokwenyani kumanani. Ngokwe-2010 yeYunivesithi yaseTexas yezoNyango kwiGalveston yokufunda, phantse iipesenti ezingama-48 zesisindo esiphantsi, iipesenti ezingama-23 zokutyeba kakhulu, kunye neepesenti ezili-16 zabafazi abaneminyaka yobunzima bokuzala abangavavanyi ngokuchanekileyo ubunzima babo bomzimba. Umbono onjalo unokuba nefuthe kwimikhwa yakho yempilo, enokuthi emva koko ichaphazele ukuzala kwakho.

Ngaphezu koko, ubunzima bakho obufanelekileyo bokubetha i-5K PRs okanye ukunkqonkqoza ngaphandle kokhuphiswano kumsitho wakho we-CrossFit isenokungabi yeyona nto ifanelekileyo ukuba ukhulelwe."Akunyanzelekanga ukuba ube nobungakanani be-6 ukuze ube nomntwana," utshilo umphandi okhokelayo kunye no-ob-gyn Abbey Berenson, MD. "Oku akubhekiseli kwinto ekhangeleka ilungile kwindlela yokubaleka. Imalunga nokwenza umzimba wakho ube sempilweni ngokwaneleyo ukuba ungathwala umntwana." Indawo emnandi yabasetyhini abaninzi iguqulela kuluhlu oluqhelekileyo lwe-BMI (18.5 ukuya kuma-24.9), enxulunyaniswa nomsebenzi ofanelekileyo wokuzala. Uphando lubonisa ukuba iipesenti ezili-12 zeemeko zokungachumi zinokubangelwa kukuba ngaphantsi kolu luhlu kunye neepesenti ezingama-25 ekubeni ngaphezulu kwayo. Ezi zimbini zihlawulisa umzimba ngeendlela eziphazamisa ukuveliswa kwehomoni kunye ne-ovulation, uDkt Brzyski uthi. (Ngaphezulu apha: Imijikelezo yakho yokuya exesheni, ichaziwe)

Nangona kunjalo, i-BMI ayisoloko iyindlela efanelekileyo yokuvavanya ukuba ubunzima bunokuchaphazela njani umsebenzi wokuzala. Umlinganiso usekwe kubude kunye nobunzima kwaye awuhlukanisi phakathi kwamafutha kunye nezihlunu- kwaye abafazi abafanelekileyo banemizimba emininzi engxungupheleyo. UWilliam Schoolcraft, MD, umsunguli kunye nomphathi wezonyango kwiZiko laseColorado lonyango lokuzala eDenver kunye nombhali Ukuba ekuqaleni awukhulelwa, uhlala ethumela abaguli bakhe kwi-physiologist yokusebenzisa umzimba ukulinganisa ipesenti yomzimba wabo (ngokusebenzisa isikhumba-i-caliper okanye ukuvavanya ukunyusa) endaweni yoko. I-ovulation iphazamiseka ukuba amafutha omzimba angaphantsi kweepesenti ze-12 okanye ngaphezulu kwama-30 ukuya kuma-35 ekhulwini, uyaphawula.

"Abasetyhini bathatha ixesha labo njengophawu lokuba bakwi-BMI esempilweni kwaye banokuchuma okuqhelekileyo," utshilo uGqirha Schoolcraft. "Nangona kunjalo, unokuba namaxesha aqhelekileyo okanye amaxesha athile kwaye ungatyisi, nangona ingaqhelekanga." Ukuba uye exesheni rhoqo kwiintsuku ezingama-26 ukuya kuma-34, mhlawumbi uya kuvota, kodwa ukuze uqiniseke, thatha ithemometha yomzimba esezantsi kwikhemesti. Ekuvukeni, sebenzisa isixhobo ngexesha elinye kusasa nganye ukulinganisa ubushushu bakho, kwaye ulandelele kwitshathi yobushushu bomzimba obusisiseko ukuze ubone ukuba u-ovulating.

Ubunzima bukuchaphazela njani ukuchuma

Nangona imijikelo ephazamisekileyo kunye namaxesha aphosiweyo aqhele ukunxulunyaniswa neembaleki ezibalaseleyo, uJamie Grifo, M.D., Ph.D., umlawuli weZiko lokuchuma le-NYU kwisiXeko saseNew York, naye ubona isabelo sakhe samagorha eempelaveki awenza ngokugqithisileyo. "Ndixelela ukuba bahlise umva," utshilo. "Ufuna ukuba umzimba wakho ube yindawo ekhuthaza ukuchuma."

Ngaphezulu kweyure yokuzivocavoca ngamandla ngosuku kunokukhokelela ekwehleni kwimveliso yehomoni evuselela ukusebenza kwe-ovary, ebangela ukuba ii-ovari zingasebenzi kwaye ziyeke ukuvelisa amaqanda kunye ne-estrogen, kwabanye abantu basetyhini. Umngcipheko uyanda ngexesha lokuzilolonga kunye nokuqina. Ngapha koko, utshilo uGqr. Schoolcraft, iiseshini zokuzilolonga kakhulu zibangela ukuba umzimba wophule iiproteni ezikwizihlunu, zivelise i-ammonia, ikhemikhali ethintela ukukhulelwa. (Inxulumene: Yintoni i-Ob-Gyns enqwenela ukuba abantu basetyhini bazi malunga nokuchuma kwabo)

Kubonakala ngathi yinto ephikisanayo yokuba into ekwenza uzive ulungile kwaye ibonakaliswe ukukhusela umzimba wakho kwizifo ezininzi kunye neengxaki zempilo zinokuba mbi ekuchumeni kwakho. Nantsi into eyenzekayo: "Umthambo onamandla wehlisa iprogesterone kwaye uphosa amanqanaba ehomoni yakho," utshilo uSami David, MD, ugqirha we-endocrinologist kwiSixeko saseNew York kunye nombhali we Ukwenza abantwana: Inkqubo eQinisekisiweyo yeenyanga ezi-3 yokuChuma okuphezulu. "I-Endorphins inokucinezela i-FSH yakho kunye ne-LH, i-hormone kwi-pituitary gland yakho ejongene nokuvelisa amaqanda, kunye ne-ovarian hormones estradiol kunye ne-progesterone, okwenza kube nzima ukuba ukhulelwe okanye kunokwenzeka ukuba uchithe ngaphandle kokwazi."

Undoqo: “Ukuzilolonga ngokugqithiseleyo—ukuba kakhulu okanye kuncinane kakhulu—akukho nto ilungileyo,” utsho uGqr. Grifo. "Kufuneka ufumane ibhalansi phakathi kwezi zimbini; kulapho umzimba wakho usebenza ngokufanelekileyo."

UMichelle Jarc, oneminyaka engama-36, utitshala waseCleveland, wafumana umyalezo ofanayo kugqirha wakhe emva kokuba ephunyelwe sisisu waza wazama ukukhulelwa kangangeenyanga ezilithoba kwakhona. “Ndiyimbaleki, kwaye ngelo xesha ndandibaleka kwi-5K malunga neempelaveki zonke,” utshilo uMichelle. Nangona ubunzima bakhe bumbeka kuluhlu oluqhelekileyo lwe-BMI, wayenemijikelo yokuya exesheni engaqhelekanga. Ugqirha wakhe, owayekrokrela ukuba uMichelle akavelisi ngokwaneleyo i-estrogen, wambeka kwi-Clomid (iyeza likagqirha elinciphisa i-ovulation) kwaye wamcebisa ukuba anciphise ukusebenza kwakhe kwaye, ukuze afumane umlinganiso olungileyo, azuze iiponti ezimbalwa ukukhulisa ukuzala. "Kwakunzima ekuqaleni ukumamela ingcebiso yakhe. Ndandikhathazekile ngokuba ndifanelekile kwaye ndigcina ubume bam. Kodwa ukuba nomntwana kwaba yeyona nto iphambili," utshilo uMichelle. Ke usike imithambo yakhe yokuziqhelanisa nokuzilolonga kabini ngosuku ukuya kwimithambo engama-30 ukuya kwengama-45 ngemini kwaye wayeka ukuzikhathaza ngento ayityileyo. Emva koko, ukukhulelwa kwakuyi-cinch. Namhlanje uMichelle unabantwana abane-intombi eneminyaka emi-5, unyana oneminyaka emi-3, kunye namakhwenkwe angamawele aneenyanga ezili-14- kwaye ubuyile kubunzima bakhe bangaphambi kokukhulelwa kwaye ukhuphisana kwii-5Ks kwakhona.

Nangona kunjalo kubafazi abahleliyo, utshintsho olufihlakeleyo lomzimba oluvela ekwandiseni umthambo lunokuxhamla amathuba abo okukhulelwa kunye nokunyusa ukuzala. Umthambo uphucula imetabolism kunye nokujikeleza, zombini ezi negalelo ekuveliseni iqanda elingcono. Ukusebenza rhoqo kukwenza ngcono inkqubo yakho yokuzala ngokukhuthaza amadlala endocrine, akhupha iihomoni ezinceda ukukhula kwamaqanda. Ngaphezu koko, ukufumana ukubila kwakho yinto eyaziwayo yokunciphisa uxinzelelo-into entle, kuba uxinzelelo lwehlise kakhulu amathuba okukhawula kwisifundo esinye.

Zonke izibonelelo zokonyusa ukuzala zinokukunceda ukucacisa ukuba kutheni abanye abantu basetyhini befumana i-bun kwi-oveni kungekudala emva kokunyusa umgangatho wabo wokuzilolonga.

Ugqirha ekuqaleni wabeka izinto ezingathandekiyo kuJennifer Marshall, 30, umphathi wentengiso eCincinnati oneengxaki zokuzala, ukuba akhulelwe ngepesenti eyi-0.5 kuphela. Ukukhawuleza ukuya kwiminyaka esixhenxe yovavanyo, utyando, kunye neenzame ezininzi zokufaka amadlozi: "Bendicinga ukuba ngekhe ndikhulelwe," uyavuma uJennifer. Nangona kunjalo iiveki ezisibhozo kwi-P90X-inkqubo yasekhaya esekwe kwiDVD kunye nenkqubo yesondlo ayiqalileyo kuba ebekruqukile kukuhamba kancinci kunye nokuhamba ngeebhayisekile-wazifumana ejonge uphawu lokudibanisa uvavanyo. Nokuba ukwenza umthambo yeyona nto ibalulekileyo, amaxwebhu kaJennifer akanakuthetha. Bothukile nje ukuba ndikhulelwe, utshilo. Kodwa indlela entsha, eyamncedayo ukwehlisa ubunzima bakhe bayi-170 (kwii-5 ezinyaweni eziyi-8 i-intshi, ngaphambili wayeguquguquka phakathi kwe-175 kunye ne-210), kuko konke okutshintshile kutshanje. Uzele umntwana oyintombazana ophilileyo kule nyanga iphelileyo kaMatshi.

Ungakukhulisa njani ukuchuma ngokuzilolonga, ngokweeNgcali

Ukuma okungagqibekanga-kakhulu ngenxa yokuba bekungekho zifundo ezilawulwayo zokuzilolonga kwabasetyhini abazama ukukhulelwa ngokwemvelo-ukuba abafazi abanobunzima obuqhelekileyo kufuneka basebenze "kwimpilo yoluntu" ye-150 imizuzu ngeveki, utsho uSheila Dugan, MD. , usihlalo weKholeji yaseMelika yezeMidlalo yeNyanga yeSicwangciso seMpilo kwiNyathelo yabasetyhini, iMidlalo, kunye noMsebenzi woMzimba. Oko kuguqulela kwimizuzu engama-30 yomsebenzi wokumodareyitha (wophula ukubila kwaye uphefumlelwe kodwa usenokuthetha ngamagama amafutshane) iintsuku ezintlanu ngeveki. Abafazi abangaphantsi okanye abatyebe kakhulu kufuneka bafune uvavanyo kuvavanyo lwempilo eqinisekisiweyo, njengethambo lokunyanga umzimba okanye umqeqeshi, ukulungiselela inkqubo ngokusekwe kwigalelo lamandla kunye nakwimveliso, utshilo uGqirha Dugan. (I-BTW, uphononongo lubonisa ukuba nawuphi na umthambo ungcono kunokungazilolongi.)

Ezinye iingcali ziya ngaphaya kogunyaziso oluqhelekileyo. Nantsi into amaxwebhu aphezulu acebisayo kwizigulana zabo kunye nabafundi ukuba bonyuse ukuchuma.

Ukuba unobunzima obuqhelekileyo

Akukho mfuneko yokuyeka ukubaleka kwakho rhoqo okanye iiklasi zeZumba. Gcina ukusebenza kwakho kangangeyure okanye ngaphantsi ngemini. Ukuba umjikelo wakho awuqhelekanga okanye awukhulelanga emva kweenyanga ezimbalwa, nciphisa umva ngokuzilolonga. Kwakhona, eli ayiloxesha lokuba uqeqeshele umsitho wakho wokuqala wokhuphiswano okanye uqale iklasi yokuzivocavoca ngokungqongqo. "Ukuba wenza ukwanda okukhulu kwinqanaba lakho lokuzivocavoca, nokuba i-BMI okanye ipesenti yamafutha omzimba ihlala ifana, uxinzelelo lunokuba nefuthe elibi kwimveliso ye-hormone yokuzala kunye nokuzala," kusho uDkt Brzyski.

Ukuba ungaphantsi komzimba

Cwangcisa i-2,400 ukuya kwi-3,500 yeekhalori ngemini ukuze ufumane ubunzima obuza kukufumana kuluhlu oluqhelekileyo lwe-BMI, okanye amanqatha omzimba ngaphezulu kweepesenti ze-12. Ukuba usebenzisa iintsuku ezintlanu okanye nangaphezulu ngeveki, cinga ukusika umva uye kwisithathu ukonyusa ukuzala. U-Alice Domar, PhD, umlawuli olawulayo kwiZiko leDomar leMpilo yengqondo / yoMzimba eBoston IVF, uthi i-hatha yoga ibhenela kubafazi abaninzi abakolu didi: "Ibagcina besempilweni kwaye bethoniwe ngaphandle kwefuthe elibi lokuzilolonga ngamandla."

Ukuba ukhuluphele

Nciphisa iikhalori kwaye ngokuthe ngcembe unyuse umthambo wakho ukuze ufikelele kwi-BMI enobubele. Injongo yemizuzu engama-60 ye-cardio iintsuku ezintlanu ngeveki, kunye nokuqeqeshwa kwamandla imizuzu engama-30 kathathu ngeveki. Nakuba kunjalo, “usenokusebenza nzima nokuba utyebe kakhulu,” ulumkisa ngelitshoyo uGqr. "Yakha unyamezelo lwakho kancinci."

Ukuba uphantsi konyango lokuchuma

Thetha nogqirha wakho ngaphambi kokuba unyathele kuloo treadmill. Ukuzivocavoca okunzulu, okunamandla okanye okunempembelelo ephezulu kunokubangela ii-ovari eziye zandiswa kukusetyenziswa kwamachiza okuzala ukujija-aka ngxamiseko lwezonyango.

Ke indishiya phi yonke lento? Ukwahlukana neklasi yam endiyithandayo yokukhaba iimpundu kwaba krakra. Kodwa phantse iminyaka emibini kwimishini yethu yobuntwana, bendiphelelwa lukhetho, ke ndaye ndagqiba kwelokuba ndinciphise indlela yam yesiqhelo. Ngoku ndibaleka iimayile ezine iintsuku ezintathu ngeveki kwaye ndenza umkhwa wokuphakamisa ubunzima kabini ngeveki. Nditshintshela kwibhayisikile emileyo yokulungisa i-cardio yam kwisiqingatha sesibini somjikelo wam wokuya exesheni ukunqanda ukubetha okusebenzayo ngexesha nasemva kokuvuthwa. Umzimba wam uthambile kancinci, kodwa ijee zam zisakulingana kwaye ii-cramps zam ezigqityiweyo azisiqingatha kubi ngendlela endandicinga ngayo. Mna noScott asikazithengi iidiapers okwangoku, kodwa siyaqonda ukuba umzimba wam unzima ukuwuqonda. Okwangoku, kuya kufuneka ndikholelwe ukuba lonke utshintsho oluncinci lubaliwe, ukuba nje oko akuthethi ukuphinda kwesisu kuphuma kuthixokazi wokuchuma.

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