Ukutya oku-7 ukwandisa amathuba okuba ukhulelwe

Umxholo

• 1. Iziqhamo zeCitrus
• 2. Ishizi ekhulile
• 3. Iimbotyi neelentile
• 4. Isalmon kunye netyhuna
• 5. Iziqhamo ezibomvu
• 6. Amagqabi aluhlaza
• 7. Imbewu kajongilanga
• Yintoni ukuthintela ukukhulelwa ngokukhawuleza

Ukunyusa amathuba okuba ukhulelwe, okokuqala kubalulekile ukuqinisekisa ukuba ubunzima bomfazi okhulelweyo wexesha elizayo banele, njengoko ukutyeba kakhulu okanye ukutyeba kakhulu kunokonakalisa imveliso yehomoni eqinisekisa ukuchuma kunye nokukhulelwa okunempilo.

Enye into ebalulekileyo kukuqinisekisa ukufunxwa kwezondlo eziyimfuneko kumjikelo wokuvuthwa kweqanda, njengevithamini B6 kunye neB12, efumaneka kwimbotyi neelentile, umzekelo. Kukwacetyiswa ukuba kongezwe i-iron kunye ne-folic acid, ukwandisa ukuhamba kwegazi kumalungu esini, ukuqinisekisa umgangatho wokuthuthwa kweoksijini usana ngexesha lokukhulelwa kunye nokuncedisa kuphuhliso lokuqala, ukunqanda ukungalunganga kunye nokuqhomfa okuzenzekelayo.

Ukongeza, emadodeni ukutya okusempilweni kunye nokutya okunesondlo, okutyebileyo kwi-selenium ekhoyo kwi-tuna umzekelo, inxulumene nokwenziwa kwesidoda esisempilweni kunye nokuveliswa kwe testosterone, eyona hormone iphambili yokuzala kwamadoda.

Ukubandakanya okunye koku kutya kusetyenziso lwemihla ngemihla kunokunceda esi sibini sigqibe izondlo eziyimfuneko ekugcineni ukuchuma, sandise amathuba okuba ukhulelwe, anje ngoku:

1. Iziqhamo zeCitrus

Iziqhamo zeCitrus ezifana neorenji, ilamuni, itangerine nepineapple zityebile kwi-vitamin C, calcium kunye ne-potassium, enceda ukuzinzisa umjikelo wokuya exesheni, ukuququzelela ukubonwa kwexesha elichumileyo, elilelona xesha lifanelekileyo lokulalana. Ukongeza, iorenji ine-polyamine kunye ne-folate encedisa ukucima ii-radicals zasimahla ezinokonakalisa isidoda kunye namaqanda.

2. Ishizi ekhulile

Iitshizi ezindala ezinje nge-parmesan kunye ne-provolone, gcina impilo entle yamaqanda kunye nesidoda ngokuba sisityebi kwi-polyamines, ukuthintela ii-radicals zasimahla ekubangeleni umonakalo kwiiseli zokuzala.

3. Iimbotyi neelentile

Oku kutya kutyebile kwi-fiber, i-iron, i-zinc kunye ne-folate, ethi incede kwimveliso kunye nokulingana kwamahomoni esini. Ukongeza ekuqulathe i-polyamine spermidine, elawula ukukhula kwesidoda okunempilo, ukuququzelela ukuchumisa kweqanda.

4. Isalmon kunye netyhuna

I-Salmon kunye ne-tuna ngumthombo omkhulu we-selenium esisondlo esibandakanyeka kulwakhiwo olufanelekileyo lomsila wesidoda, ojolise ikakhulu ekusebenzeni kakuhle kwesantya sokufikelela kwiqanda. Ukongeza ekubeni ne-omega-3, ebalulekileyo ekukhuleni okufanelekileyo kwengqondo yomntwana kwiiveki zokuqala zokukhulelwa.

5. Iziqhamo ezibomvu

Iziqhamo ezibomvu ezinje ngetumato, amaqunube, itsheri kunye namaqunube amnyama ane-lycopene, isibulali-zintsholongwane esinciphisa amanqanaba eeradicals zasimahla ezinokonakalisa isidoda kunye namaqanda.

6. Amagqabi aluhlaza

Imifuno emnyama efana ne-kale, isipinatshi, i-lettuce yamaRoma kunye ne-arugula zityebile nge-iron kunye ne-folate, ezinokuphucula inkqubo ye-ovulation kunye nokunciphisa amathuba eengxaki zemfuza nokuphuma kwesisu. Basenayo isinyithi, isimbiwa esibalulekileyo sokuhambisa ioksijini emzimbeni kwaye kubalulekile ekufakweni kweqanda elichumayo kwisibeleko.

7. Imbewu kajongilanga

Imbewu kajongilanga eyosiweyo ityebile ku-vitamin E, onokuthi uncede ukuhamba kwesidoda, okt ukunceda ukukhawulezisa. Ukongeza ekubeni sisityebi kwi-zinc, i-folate, i-selenium, i-omega 3 kunye ne-6, izondlo ezibalulekileyo ekuchumeni kwabasetyhini nakwindoda, njengoko zisonyusa ukuhamba kwegazi kumalungu okuzala.

Yintoni ukuthintela ukukhulelwa ngokukhawuleza

Eminye imikhwa inokuphazamisa inkqubo yokuqala nokuthatha ukukhulelwa kude kube sekupheleni, kwaye ke ayikhuthazwa into enje:

• Sebenzisa ukutya okuthosiweyo, imajarini kunye neemveliso ezigqityiweyo: oku kutya kunokuba ne-trans fats, enxulunyaniswa nokungachumi kuba zibangela iziphene kubume besidoda kunye nomgangatho weqanda;
• Ukusetyenziswa okuphezulu kwee-carbohydrate ezisulungekileyo: ukutya okufana ne-pasta, isonka kunye nerayisi emhlophe xa ifunxwe emzimbeni, yonyusa inqanaba le-insulin egazini, efana neekhemikhali ezifanayo neehomoni ze-ovari. Ke umzimba unokunciphisa imveliso yezi hormone, kuba iyaqonda ukuba sele inayo, kwaye oku kukhokelela kumaqanda angavuthiyo;
• Yidla icaffeine: I-caffeine inciphisa ukufunxeka kwe-calcium kunye nentsimbi emzimbeni, enokuphazamisa ukuchuma, ukongeza, kuba iyakhuthaza ukukwazi ukuwela isithintelo se-placenta, ekukhulelweni, icaffeine inokutshintsha ukubetha kwentliziyo kunye nokucola usana, ukwandisa amathuba yesisindo sokuzalwa esisezantsi kunye nokuphuma kwesisu;
• Iziselo ezinxilisayo: Ukusetyenziswa kotywala kunciphisa inqanaba le-testosterone emadodeni, kunciphisa ukuveliswa kwesidoda, kwaye kubafazi kungaphazamisa ukuhamba sexesheni, okuthintela iqanda ekubeni lifumaneke ekuchumeni;
• Sebenzisa amayeza ngaphandle kwengcebiso zonyango: Ukuzinyanga ngokwakho kunokuphazamisa ukuchuma ngokuphelisa iincindi zamadlala eziyimfuneko ekukhuleni kweqanda kunye nedlozi.

Ukuba esi sibini singaphelanga unyaka khange sikwazi ukukhulelwa, kuyacetyiswa ukuba kufunwe ugqirha oza kujonga ngegazi, umchamo kunye neesampulu zamadlozi ukuba kukho naziphi na ii-STIs okanye iingxaki zehomoni, ezenza ukuba kube nzima ukukhulelwa.

Emva kolu vavanyo, ukuba kukho imfuneko, esi sibini siya kuthunyelwa kwingcali yezokuzala, enokuyalela i-ultrasound, umzekelo, ukujonga ii-ovari kunye namasende.