Ingaba ukuxinezeleka ngokwenza ukuba kube nzima ukukhulelwa ngumba wengxoxo. Ukucinga kwangoku kukuba ukuxilwa yedwa akubangele ukungabikho. I-American Society ye-Medicine Reproductive ithi inxininxu yabo yokunyamezela nokungabikho kwengqondo, "Nangona ukungabikho kwengqondo kunzima kakhulu, akukho naluphi ubungqina bokuba ukunyamezela kubangela ukungapheli."
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Ngaba Unokugxininisa Kukugcina Ukhulelwe?Ukuxinezeleka ngokugqithiseleyo kunokuchaphazela ukuzala, kodwa kunqabile ngeendlela eziza kubangela ingxaki yesikhathi eside ngokukhulelwa.
Ngokomzekelo, usenokuba nexesha elidlulileyo okanye elingavumelekanga ngexesha lokuxinezeleka ngokungaqhelekanga. Kodwa loo nto yayiyixesha elilodwa.
Ngoko ukuba uxelelwe ukuba "uphumule, kwaye kuya kwenzeka," kufuneka wazi ukuba ikhefu yodwa ayiyi kuphilisa ukungafumaneki kwakho.
Xa uxinzelelo luyakwazi ukukhokelela kwiinkathazo Ukufumana ukhulelwe
Nangona ingcinezelo yodwa ingabonakali ibangela ukungabikho kwengqondo, uxinzelelo lunokusishukumisela ukuba sibhekise ekuziphatheni okungenampilo kunye neendlela zokuphila ezingenamntwana. Ezi ziphatha kakubi zingathintela ukuzala kwethu.
Umzekelo, xa ugxininisekile, unga:
- Ukulala kakhulu okanye ukulala kakhulu
- Nika ekudleni ngokomzimba okanye ungavumeli ixesha elaneleyo lokutya ngokufanelekileyo
- Awufumani ixesha elaneleyo lokuzilolonga okanye uzitshintshe ukuba usebenze nzima
- Phuza esinye isiselo esininzi esinxilisayo
- Umsi, okanye, xa uyeka ukutshaya, qala ukutshaya kwakhona
- Phuza kakhulu ikhofi, ingakumbi ukuba ulala ulahlwe
- Ukulahlekelwa ngumdla wokulala ngesondo
Zonke ezi zinto zichaphazela ukuzala kwakho. Njani? Masithethe ngalo.
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Ukuxinezeleka, Ukulala, Nokufumana Ukukhulelwa KudibeneUkuba ishedyuli yomsebenzi wakho okanye indlela yokuphila iqhubela ekuhambeni kwexesha ngokuhlwa ngokukhawuleza ngee-call-ups, ukungahlali kokulala kungathintela umzimba wakho, kwaye ngenxa yoko, kukuchaphazela ukuzala kwakho.
Uphando luye lwabonisa ukuba abantu abafumana iiyure ezingaphantsi kweesithandathu zokulala banokuthi bafumane ubunzima obukhulu, kwaye ukukhuluphala kunokubangela iingxaki zokuzala.
Ukusebenza ekutshintsheni kwamangcwaba kunokuchaphazela ukuzala kwakho. Uphando olwenziwa ngabasebenzi basebusuku luye lwabonisa ukuba ukusebenza ubusuku obusondeleyo kwimihla yokuvuthwa kunokwandisa izinga lokukhulelwa kwesisu.
Uphando luye lwabonisa ukuba umsebenzi wokutshintsha ubusuku kungabangela ukuba angenasiphelo esesikhathini kwamanye amabhinqa. Ukuya esikhathini esingaqhelekanga kuyingozi yobunzima bokuzala.
Ukulala ngokwaneleyo ebusuku kwaye ukuphepha ukuhamba ebusuku kukunceda ukuphucula amathuba akho okukhulelwa.
Izindlela zokuphucula iindlela zakho zokulala ziquka:
- Ukudala ixesha lokulala kunye nokunamathela kuyo
- Ukuphepha umsebenzi okanye ukujonga i-imeyili ngaphambi kokuba ulale
- Ukuphepha i-caffeine emva kwemini nangomso
- Ukuba nekomityi yetiyi yemifuno ngaphambi kokulala
- Ukugcina umsebenzi wakho wokulala-kunye ne-TV
Andikwazi ukulala ngenxa yokuba uninzi izinto ezinengqondweni yakho? Zama ukubhala kwiphepha ngaphambi kokuba ulele okanye mhlawumbi ubhale oko kufuneka ukwenze kusasa.
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Indlela yokuxinezeleka kunye nokutya ngokomzwelo kungalimaza utywalaXa abantu begxininiswe, bathambekele ekudleni ngezindlela ezincinci. Uxinzelelo olusoloko luye lwaboniswa ukuba lukhokelela ekuzuzeni ubunzima, kwaye ukuzuza ubunzima kunye nokukhuluphala kuye kwadibana neengxaki zokuzala.
Uphando luye lwabonisa ixesha elide ukuxhamla phakathi kokukhuluphala nokungazinzi kwabasetyhini. Nokuba ukugqithisa kancane kunokuchaphazela ukuzala .
Akunjalo nje ngabafazi abafuna ukubukela umlinganiselo. Ukunyanya ubukhulu kunokuba nefuthe elibi lithintela ukuzala komntu , okukhokelela ekubaleni kweentlobo zesini.
Ukujonga i-carbohydrate yakho kunye nokutya kwe-junk kukucetyiswa kwakhona. Oku kuyinyaniso kumadoda nabasetyhini. Ukutya ukutya okungaphezulu kwe-junk kuye kwadityaniswa nempilo yabantu beswele.
Ayikwazi ukunceda kodwa ifikelele kwiiDoritos xa ixesha elidlulileyo kunye nokuxinezeleka kuvela? Ungaphinda ufune ukujonga iindlela zokuyeka ukutya ngokomzwelo.
Ukuba unomhlaza kwaye ucinga ukuba akudingeki ukhathazeke malunga nento oyidlayo, cinga kwakhona.
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Yo-Yo Ukutya, Ukutya okugqithiseleyo, kunye nobutyebi bakhoNjengokuba ukutya ukutya okuninzi kakhulu okanye ukugqithisa kunokubangela iingxaki zokuzala, ubunzima obuncinane okanye ukungadli okwaneleyo kunokuchaphazela amandla akho okuzala.
Abanye abantu bajamelana noxinzelelo ngokutya okanye bafumene ukuba balahlekelwe ngumdla xa bexinzelelo oluninzi.
Ngapha koko, ingxaki yokutya i-anorexia inokuphelisa ukuhamba kwakho kwexesha. Akukho mjikelezo wesisemgangathweni kuthetha ukuba akukho-ovulation. Ngaphandle kokugqithisa, awukwazi ukukhulelwa.
Ngethuba sithetha ngokutya okugqithiseleyo, kukho "ukutya okukhulayo" kwi-intanethi eyashumayela izinto ezithile zobuqhetseba, ngokungenzi uphando oluncinci okanye olungekho phantsi kweengcebiso zabo.
Ukuba uthenge kwenye yezidlo zokuzala, qaphela indlela odla ngayo. Ukuba into ephakathi kwentliziyo yakho ihlekisayo, "Uyazi, oku kutya kukubonakala kunamantongomane," mhlawumbi kunjalo.
Ukutya okunokulinganisela , okugqibeleleyo kunye neengqolowa ezipheleleyo, ezininzi izilwanyana kunye neziqhamo, amafutha enempilo kunye neprotheni, yilokho ufanele uyenze. Gcwalisa okanye kufuphi nokupheliswa kwamaqela okutya, njengoko ezinye zezidlo zibonisa, akusiyo ingcamango efanelekileyo.
Kwinqanaba elifanayo, nje ngokuba ukutya okuninzi kunokuchaphazela kakubi ukuzala kwakho, ukuzivocavoca kakhulu kunengxaki.
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Kufuneka Usebenze Kodwa HhayiUkufumana umthamo omzimba wokutya kunokuncedisa ukunciphisa uxinzelelo kwaye kukhokelela emzimbeni onempilo. Ukuzivocavoca kunokukunceda ekulahlekeni kwesisindo, kwaye ukuba ufuna ukulahlekelwa isisindo, sisona esinye isizathu sokuba ubophe ezo zihlangu. Ngokufanelekileyo, sonke sifanele sisebenzise ubuncinane imizuzu engama-45 ngamaxesha ambalwa ngeveki. Nangona kunjalo, konke malunga nokulinganisela.
Uhlolo olumangalisa lubhekiselele kwimiphumo yokusebenzisa umphumo kwiimpembelelo ze- IVF . Uhlolisiso olubandakanya amabhinqa angaphezu kwama-2 000, lwafumanisa ukuba abafazi ababethi basebenze rhoqo babengasakwazi ukukhulelwa ngaphezu kwabasetyhini abathi abazange baphume.
Kodwa loo nto ayimangalisa. Abasetyhini abavakalisa ukuba basebenze ezine okanye ngaphezulu iiyure ngeveki kwixesha elidluleyo ukuya kwiminyaka elithoba, babengama-40 ekhulwini amathuba okuba bazalwa ngokuzalwa kwi-IVF.
Kwakhona banokuphindwa kabili ukuba bafumane ukungaphumeleli kokuhluthwa okanye ukulahleka kokukhulelwa kunye nezihlandlo ezithathu ukuba banokupheliswa komjikelo wonyango.
Kananjalo, ngokuqhelekileyo, abasetyhini abathi bathatha inxaxheba ekusebenziseni i-cardio (umzekelo, i-aerobics, egijima, okanye yokubhukuda) yayineepesenti ezingama-30 ezisezantsi ekuzalweni okuphilayo emva kwe-IVF.
Ukuba uzama ukunciphisa ubunzima, ungadinga iiyure ezine okanye ngaphezulu kweveki yokuzilolonga. Kodwa ukuba uthanda nje ukuzivocavoca, ngokusekelwe kulolu cwaningo, unokufuna ukucima i-tad, ubuncinane kwi-cardio workouts. Mhlawumbi utshintshe ezinye zeeklasi zakho ze-aerobics kwi-yoga ethile.
Ngaphezulu, ukuba unengxaki yokuzilolonga, ubeka ingozi ekunciphiseni ukuzala kwakho, ungakhankanyi umngcipheko kwimpilo yakho yonke.
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Jabulela Ikhofi Yakho, Kodwa NgemiqathangoXa siziva sidiniwe kwaye sicinezelekile emsebenzini, inkomishi yekhofi egcwele i-caffeine inokusinceda ukuba sifike emini (okanye kusasa). Leyo ndebe o 'joe inkulu kubasebenzi bethu-siza kubahlenga!
Kodwa ingabe ikhoffeine ithintela ukuzala ? Olunye uphando lubonisa ukuba ikhofi eninzi ingaba nemiphumo emibi ekuzaleni kwakho, ngakumbi ukuba sele sele ujongene nemiba yokuzala. Abaphandi bajonga izibini ezithatha unyango lwe-IVF kodwa kamva zazama ukukhulelwa ngokwemvelo.
Uphononongo lubonise ukuba ukusela izitya ezine okanye ngaphezulu kwekhofi ngosuku kuncitshiswe ithuba lokufumana umtshato ngamaphesenti angama-26 .
Ngoku, ezine iikomityi ininzi yekhofi. Uninzi lwabaphandi bathi ukuba unamathela kwi-300 mg ye-caffeine ngosuku, uya kukhuseleka. Oku malunga neyesibini ukuya kwethathu u-5 oz. iikomityi zekhofi (kuxhomekeke kwindlela enamandla ngayo i-brew).
Kwakhona kubalulekile ukuqwalasela ukuba izifundo zangaphambili zahluleka ukufumana uxhumano phakathi kwe-caffeine kunye nokuzala. Isihloko ngokuqinisekileyo siqhutyelwa kwingxoxo.
Ezinye iziphumo ziye zafumanisa unxibelelwano olukhoyo phakathi kokusweleka kwesisu kunye nokusela kotya. Njengoko kungenasifo, izifundo ezilumkisa malunga ne-caffeine zithi ngaphantsi kwama-300mg ngosuku kufuneka zilungele.
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Kutheni kufuneka Ulinganise iziTywala eziNxilisayo kwaye uyeke ukutshayaNgubani ongayaziyo umntu onempendulo yakhe kwisifo esinxilisayo? Ndiqinisekile ukuba sele uqaphela ukuba ukusela nokutshaya kukhulu akukho-akukho xa uzama ukukhulelwa.
Kodwa ingenye yeglasi yewayini emva kokusebenza ingxaki?
Uphando olwenziwe ngophando olwalujonga umphumo wokuphila kunye nokuvelisa okufumene ukuba ukusela ezintathu okanye ngaphezulu kweziphuzo zotywala ngeveki kunciphisa kakhulu ithuba lomfazi lokukhulelwa, ngokukodwa ukuba lona wesifazane sele sele eneengxaki zokukhulelwa.
Kwakhona, ngo-Matshi we-Dimes, akukho niselo yotywala eye yaboniswa ukuba i-100 ekhulwini ikhuselekile ekukhulelweni. Ukuze ube kwicala elikhuselekileyo, kufuneka uphephe ukusela xa uzama ukukhulelwa.
Isiselo ngomhla wakho wokuzalwa mhlawumbi asiyi kubuhlungu, kodwa ungenzi ukusela rhoqo umkhwa weveki.
Kuthiwani ngeqabane lakho? Ukusela kudibaniswe nemilinganiselo ephantsi yokuzala emadodeni, kunye nokwanda komngcipheko wokukhulelwa kwesisu.
Ngokomnye uphando, oye wavavanya umphumo wokusetyenziswa kotywala kwi- IVF yimpumelelo , kukho isiselo esongezelelweyo umntu ayenayo, umngcipheko wokukhulelwa ungakhokheli ekuzalweni kokuzalwa okwandisiwe ngamaxesha amabini ukuya kwezibhozo. Oku kwakuyinyaniso yokusela ubhiya kunye.
Kuthekani ngokubhema?
Ukuba nabani na ababhemayo, qaphela ukuba ukutshaya kunempembelelo enamandla ekuzaleni kwakho.
Xa utshaywa ngumlingani, unciphisa ukuzala kwakho, ukwandisa umngcipheko wokukhulelwa kwesisu, kwaye ubeka impilo yakho engozini emngciphekweni.
Ngaphambi kokuba uqhubeke nokuzama ukukhulelwa, nceda uzame ukuyeka ukutshaya kuqala.
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Xa uxinzelelo lufumana indlela yoTyala kunye noNzalaUbundlobongela bunokuba ngumxhasi woxinzelelo, into ekuphumayo nayo ekupheleni kosuku olude. Nangona kunjalo, iishedyuli zomsebenzi zobuqhetseba, kungabonakali ukuziva uphelelwe ngumsindo, kunokukwenza ixesha lokulala ngesondo.
Ubomi obuzaliswe ngcinezelo bunokunciphisa i-libido yakho, ngoko ungeke uhlale uvakalelwa. Kubonakala kunengqiqo ukuthetha ukuba ukuba ufuna ukukhulelwa, kufuneka ulale ngesondo. Kodwa ezinye izibini ezixinezelekileyo zikholelwa ngokugqithisileyo ukuba isondo kanye okanye kabini kwinyanga kwanele. Ayiyo.
Emva koko, kukho umphumo wokungabikho kwintsapho yobomi bakho bobulili. Ukungenzi nto kunokunciphisa i-libido yakho, kwaye kumadoda, kunokukhokelela ekungenamandla. Ukuba ulwabelana ngesondo ngexesha elifanelekileyo lidala iingxaki kwigumbi lokulala, yeka ukuzama ukuchitha ixesha lesini ngo-ovulation. Kunoko, vele ulale ngesondo kangangeveki.
Ukuba uxinzelelo okanye ishedyuli yobomi exakekile kufikelela endleleni yokwenza umntwana, ungadinga ukuba usebenze ekufumaneni ixesha lokulala ngesondo. Ngokomzekelo, ukuba wena okanye iqabane lakho uziva unxibile ebusuku, cinga ukuhambisa ixesha lakho elisondeleyo kusasa, ngaphambi komsebenzi.
Ukuba uxinzelelo lubangela iingxaki zobudlelwane, ukucebisa kunokunceda.
Umxholo ophantsi kokuxinezeleka kunye nokukhulelwa
Ukuxinezeleka ngokwabo kungabangela ukungabikho komntwana, kodwa njengoko ubona, ukunyamezela kunokukhokelela ekukhethweni kwendlela yokuphila eyenza ukuba ukhulelwe.
Kwakhona, ngaphandle kwanoma yiyiphi ingxaki osuke uyenayo, ukungazinzi ngokwayo kubangela uxinzelelo olukhulu .
Ukuba uziva ukhululekile, qwa lasela umbonisi . Ulwaphulo lungenakunceda ukuba ukhulelwe, kodwa kunokunciphisa amaxhala kunye noxinzelelo lwakho, kukuvumela ukuba ujonge ubomi bakho ngakumbi kwaye wenze ukhetho oluphilileyo lokuphila.
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Hammoud AO, Wilde N, Gibson M, iipaki A, uCarrell DT, iMeikle AW. Ukukhuluphala kwamadoda kunye nokuguqulwa kwamaparameter. Ukhuseleko kunye nobuthathaka . 2007.
U-Klonoff-Cohen H, uLam-Kruglick P, uGonzales C. Iimpembelelo zokusetyenziswa kotywala kunye nootata ngokwefuthe lempumelelo ye-vitro fertilization kunye ne-gamete ukudluliselwa kwe-intrafallopian. Ukhuseleko kunye nobuthathaka . 2003; 79 (2): 330-9.
ULabyak, uSusan; Lava, Susan; Turek, Fred; Zee, Phyllis. Iimiphumo zeShiftwork On Sleep and Funstration Function in Nurses. Ukunakekelwa kweMpilo kumaZwe ngamaZwe ngamazwe 2002; 23: 6 & 7: 703-14.
Li P, Fang Z, Pan X, Wang L, Xu X. "[Impembelelo yobusuku isebenza kufuphi nomhla wokuvuthwa kwisiphumo sokukhulelwa]." I-Chinese Journal ye-Industrial Hygiene and Occupational Diseases. 2002; 20 (5): 369-71.