Imital Micronutrients ye-Male and Female
Ziziphi iivithamini ozidinga ukuzala? Ukutya ubomi . Imizimba yethu ifumana iivithamini kunye neeminerali esiyidingayo kwisidlo sethu sokutya . Ukudala ubomi obutsha-oko kanye nantoni yempilo yokuzala yonke into-nayo idinga i-micronutrients.
Asiyiqondi ngokucacileyo indlela ukutya kunye ne-micronutrients kuchaphazela njani ukuzala, kodwa abaphandi bafunda ngakumbi imihla ngemihla.
Siyazi ukuba ezinye iintsilelo zingabangela iingxaki zokuzala. Siyazi kwakhona ukuba ezinye izifo ezichaphazela amandla omzimba wokufumanisa izondlo (njengesifo esingasaphathwa yi-Celiac ) zingandisa ingozi yokungabikho kwengqondo.
Kubalulekile ukufumana izondlo ozifunayo ngokutya okunempilo, okanye ngoncedo lwezongezelelo, ukuba ngaba ugqirha wakho uncoma. Kwabo abaneziphene ezithile ze-vitamin, ukuthatha isongezelelo kunokunceda.
Kodwa kuthekani ukuba awukho nto ephosakeleyo nayiphi na isondlo? Ngaba i-vitamin supplement iya kukhulisa ukuzala kwakho? Oku akucaci.
Ezinye izifundo zithi yebo. Ngokomzekelo, isifundo esivela kwiHarvard safumanisa ukuba abafazi abathatha iivithamini zansuku zonke babengenakukwazi ukufumana unobulunga obuthathaka . Nangona kunjalo, ezinye iingcaphephe azifumananga ukuba izongezo zenza ngcono izinto zokuzala ngaphezu kwe-placebo. Kwakhona, uphando oluninzi lwe-micronutrients lincinci okanye aluklanyelwe kakuhle. Ngaloo nto kuthi, ngezantsi iivithamini kunye neemaminerali ezicingwa ukuba zibalulekile kwimpilo yokuzala.
Qaphela: Ukuba ucinga ngokuthatha isongezelelo okanye i-multivitamin, xela ugqirha wakho. Ezinye izongezo azidibanisanga kunye nemithi yonyango, kwaye kunokwenzeka ukugqithisa ngaphezulu kwamavithamini kunye neemaminerali.
B-Vithamini, ngokukodwa i-Vitamin B-6 ne-Folic Acid (B-9)
Iivithamini ze-B ziquka iB-3 (niacin), B-6 (pyridoxine), B-9 (i-folate okanye i-folic acid), kunye ne-B-12.
Zonke iivithamini ze-B zidlala indima ebalulekileyo ekubunzeni nasekusebenzeni kakuhle kweeseli ezibomvu zegazi. Ukusilela kwe-B-12 kunokudala i-anemia. Umsebenzi we-nerve ofanelekileyo kunye nombane wamaseli kuxhomekeke kumanqanaba aphilileyo ama-vitamini B.
Xa kuziwa ekuzaleni, i-B-6 ne-B-9 (eyaziwa ngokuba yi-folic acid okanye i-folate) ibaluleke kakhulu.
Izifundo ziye zafumanisa ukuba abafazi abanamaqondo aphakamileyo egazi ye-B-6 banako ukuvelisa. Ngaba oko kuthetha ukuba abafazi abangenabantwana abanokuphathwa ngenyango ye-B-6? Oku akuzange kufundwe.
Esinye isizathu esinokwenzeka sokuba uxhumano lwe-B-6 ukuzala lube ngenxa ye-homocysteine. I-Homocysteine yinto eqhelekileyo ye-amino acid etholakala kumlambo wegazi. Kwimilinganiselo ephakamileyo, inxulumene nomngcipheko wokwanda kwesifo nesifo senhliziyo. Amanqanaba aphezulu ase-homocysteine nawo anxulumene neengxaki zokuvuthwa . Amanqanaba e-homocysteine aphantsi angathucula iingxaki zokukhulelwa.
Izifundo ezimbalwa zijonge i-vitamini ze-B ezinamanqanaba e-homocysteine. Bafumene ukuba ii-vitamini ze-B, kodwa ngokukodwa i-B-6, zanceda ukunciphisa i-homocysteine. Iingqungquthela, oku kuthetha ukuba ukukhulelwa kunokuphucula ngokuthatha ii-vitamini ze-B. (Ngeli nqanaba, nangona kunjalo, kusengumxholo kwaye kungabonakali.)
Mhlawumbi enye yezona zinto zibalulekileyo kwi-vithamini ze-B kunye nokuphuhliswa kwe-fetal enempilo ngumntu oqhelekileyo, okanye uB-9.
Eyaziwa nangokuthi i-folic acid, i- folate ibalulekile kubo bobabini nabesetyhini . Abantu abaninzi abazi ukuba kukho umehluko phakathi kwe-folic acid kunye ne-folate.
I-acid ye-folic yindlela yokwenziwa kwe-B-9. Xa ukutya kuqiniswe i-B-9, phantse njalo kwifom ye-acid ye folic. Kwakhona, uninzi lwesithako se-vitamin luqukethe i-folic acid. Oku kuba i-acid ye-folic ayithengi kwaye ilula kubavelisi ukuba basebenzise.
I-Folate ifom ye-B-9 ifumaneke ngokulula. Xa uthatha i-folic acid supplements, umzimba wakho kufuneka uguqule i-acid ye-folic ibe yintsikelelo. Ngaphandle koko, iiseli zakho azikwazi ukusebenzisa izondlo.
I-folate yindlela ye-B-9 efunyenwe ngokwemvelo ekudleni, njengeententili, i-chickpeas, imifino emnyama, i-asparagus kunye ne-broccoli. Unokufumana i-vitamin supplement with folate kwaye ayikho folic acid, kodwa ayinto engavamile kwaye idla ngokubiza kakhulu.
Kubasetyhini, siyazi ukuba i-low intake ye-folate idibene nomngcipheko ophezulu we-tube neural tube defects, njenge-spina bifida. Uphando lufumanise ukuba ukunyanga okufanelekileyo kwimiba enokuchaphazela amanqanaba e-progesterone, kwaye amazinga aphantsi ase-B-9 angakhokelela ekuhambeni okungaqhelekanga .
Kuba ngamadoda, amaqondo aphantsi omntu osetyhini anxulumene nempilo engasondelanga yoluntu. Amadoda aneesondlo esincinci se-dietary are more likely to have a percentage of DNA-damaged sperm. Ukuxhaswa kwe-Folate kungakunceda nokuphucula iziphumo zokuhlalutya isisu , kwiimeko ezithile. Olunye uphando olwenziwe uphando lubonise ukuba ukunyanga amadoda nge-zinc kunye ne-folate supplement kwaphumela ekunyuseni kwama-74 ekhulwini kwi-sperm concentration.
Ngokufanelekileyo, kufuneka uthabathe indawo kwaye ungabi yi-folic acid, ukuba unqwenela ukuncedisa. (Khangela i-5-methyltetrahydrofolate okanye i-5-MTHF, kwaye ingabi "i-folic acid" kwilebula.) Amanqanaba aphezulu e-folic acid anqatshelwe ukuba adibene nomngcipheko okhulayo womhlaza.
Kwakhona, ezinye izidumbu zabantu azikwazi ukufumana i-B-9 ngokufanelekileyo kwifomu ye-acid ye-folic. Oku kuthetha ukuba banokufumana isilinganisi esilungileyo se-folic acid ngokutya okuqinisekileyo okanye ukuxhaswa, kodwa ngenxa yokuba iiseli zabo azikwazi ukusebenzisa i-vitamin, zisenakufumana oko zifuna.
Abo bane-genetic MTHFR mutation bangaba nakho oku. Abasetyhini abane-MTHFR ukuguquka kwemfuyo kunokuba babe mngcipheko ophezulu wokukhulelwa kwesisu, ukukhulelwa kwengxaki yokukhulelwa, nokuba nomntwana onesiphako se-tube neural. Oku kunxulumene ne-aclic folic acid / absorption absorption.
Vitamin C
I-Vitamin C iyona nto ifumaneka kwizityalo kunye nemifuno, ngakumbi izithelo ze-citrus, amajikijolo kunye ne-pepper. Le vithamini inceda ukugcina izicubu ezinobungozi. Kwakhona kubalulekile ukuphulukiswa kwesilonda kunye nomzimba omzimba.
I-Vitamin C nayo i-antioxidant enamandla. Ezi zakhiwo ezichasayo zidlala indima enkulu ekuveleni. Ama-antioxidants anciphisa impembelelo engalunganga yama-radicals amahhala, ukunciphisa umonakalo weselula kumzimba. Ngokuqhelekileyo kudibene ne-vitamin E kwizifundo zophando, i-vitamin C ifunyenwe ukuphucula impilo yesilisa kunye nokunciphisa ukuhlukana kwe-DNA yesidoda. Izifundo zezilwanyana ziye zafumanisa ukuba isongezelelo se-vitamin C sinokunyusa amanqanaba e-testosterone .
Ukufundwa kwamancinci amadoda angama- 13 anamaxabiso aphantsi okwenziwa kwe-sperm afunyenwe ukuba ukuxhaswa kwe-vitamin C kuphuculise ukuxilongwa kwesidoda kunye ne-sperm motility (indlela inambuzane ehamba ngayo) emva kweenyanga ezimbini zonyango.
Kubasetyhini, i-vitamin C inokunceda ngamazinga aphantsi e-progesterone. Olunye uphando lufumene uphuculo oluphawulekayo kumanqanaba e-progesterone xa abafazi abane-PCOS baphathwe nge-vitamin C ephezulu. Olunye uphando lwabafazi abangama-259 ababandakanyeka ukuvavanya amanqanaba egazi ngamacronutrients namazinga e-hormone kuwo wonke umjikelezo wesini. Bafumanisa ukuba abafazi abanamazinga aphakamileyo e-ascorbic acid (i-vitamin C) babekho amathuba okuba namazinga aphakamileyo e-progesterone kunye namanqanaba aphantsi kwe-FSH .
ICalcium
Mhlawumbi sele uyayazi ukuba i-calcium iyiminerari esisweleyo kwimisebenzi yethambo ephilileyo, kodwa ngaba uyazi ukuba nayo idlala indima kwintliziyo yempilo, umsebenzi we-muscle, ukudluliselwa kwesibindi, kunye nokulinganisela kwe-hormonal?
Uphando lufumene ukuba abafazi abasebenzisa iimveliso ezininzi zobisi basengozini encinci yokuba ne-endometriosis kunye neengxaki zobuncwane. Iimveliso zobisi ziphezulu kwi-calcium. Oku kunokuthetha ukuba i-calcium ibalulekileyo yamaminerali okuzala. Oko kwathiwa, okwangoku, akukho uphando oluthe ngqo kwi-calcium supplementation kunye nokuzala.
Coenzyme Q10 (CoQ10)
Coenzyme Q10, ebizwa ngokuba yiCoQ10, i-antioxidant ukuba iiseli zethu zifuna ukusebenza kakuhle. IQQQ10 inceda iiseli ekudaleni amandla.
IQoQ10 inokunceda ukuphucula umsebenzi wesilisa. Amadoda anamazinga aphezulu e-CoQ10 kwimbewu yawo ayenokuba nempilo engcono. Ukongezwa kwe-CoQ10 kuye kwafunyanwa ukuphucula ukuzala komntu.
Kwisifundo samadoda angama-287 awayefunyaniswa ngaphambili njengengaphantsi, unyaka we-CoQ10 wongezelela ukuphuculwa kwengqondo yabo, i-morphology (imilo yesidoda), kunye ne-motility. Ngethuba lokufunda, iipesenti ezingama-34.1 zezibini zithathwe. (Nangona kunjalo, isifundo asizange sichaze nayiphi na imigaqo, ngoko akunakwenzeka ukuba i-rates yokukhulelwa iphuculwe ngokwenene ngonyango.) Ngokuncediswa kwe-CoQ10, ubuncinane ubuncinane iiveki ezili-12 zonyango ukuze ubone ukuphucula.
Kuyabasetyhini, uphando lwezolimo lweCoQ10 alukhoyo. Uphando malunga neerati lufumene ukuba i-CoQ10 inokumelana nemiphumo yokuguga kunye nefuthe elihle kwiindawo zokugcina i-ovari . Nangona kunjalo, akukho zifundo ebantwini zifumene iingenelo zokuzala zesibini.
Vitamin D
I-Vitamin D itholakala ekutya okumbalwa kwaye ifunyenwe ngokutsha ngokukhanya kwelanga. I-Vitamin D isebenza kunye ne-calcium ukukunceda ukugcina amathambo aqinile. Kodwa kubalulekile ukukhula kweeseli, ukusebenza komzimba kunye nokulawulwa kwesibindi emzimbeni.
Amazinga aphantsi ka vithamini D anxulumene nokungabikho. Bobabini amalungu omzimba wesetyhini kunye namabhinqa aqukethe i-vitamin D receptors kunye ne-enzymes yokuxilisa i-enzymes, esinika iinclubo zokuthi i-vitamin D ingabalulekiyo ekuveleni okunempilo. Amanqanaba aphantsi ka vithamini D anxulumene neengxaki zokuvuthwa kunye neengozi yokwanda kwe-endometriosis . I-IVF impumelelo yezinga le-IVF ihlala ephakamileyo kumadoda nakwabasetyhini abanezinga eliphezulu lamavithamini D.
Konke okuthethiweyo, okwamanje asikho na ubungqina bokuthi ukuzalisa i- vitamin D kuya kuphucula ukuzala.
Vitamin E
I-Vitamin E ngenye yezona zinto zixhaphake kakhulu, kwaye ininzi yesayensi kwi-Vitamin E kunye nokuzala iphandwe kumadoda.
I-Vitamin E ibonakala ibamba indima ebalulekileyo ekuveleni kwamaseli esilisa. Amadoda anesibalo esiphezulu se-sperm anama-65 ekhulwini angaphantsi kwe-vitamin E atholakala kwi-seeden yabo, xa kuthelekiswa nabesilisa abanezinto eziqhelekileyo zobuninzi.
Ukufumana ngaphezulu i-vitamin E ngokusebenzisa imithombo yokutya okanye ukuxhaswa kubonakala kukuphucula izinto zokuzala kwabantu. Kuhlolisiso lwamadoda angama-690 abanezityalo ezinokukhubazeka, ukwandisa ukungenisa kwabo i-vitamin E ekuphuculeni ubuncinane besilisa okanye i-morphology ngama-5 ekhulwini. Kwakhona kwaphumela kwi-10.8 yepesenti yokukhulelwa.
Isifundo esincinci kodwa esibalulekileyo sasibhekisele kwizinga lokukhulelwa xa amadoda angaphantsi angaphathwa nge-Clomid kunye ne-supplementation ye-vitamin E, okanye anikwe indawo ye-placebo. Kuba amadoda athola indawo ye-placebo, izinga lokukhulelwa kwabalingani babo bebhinqa laliyi-13.3 ekhulwini. Amadoda aseComomid kunye neqela levithamini E abe ne-36.7 yepesenti yokukhulelwa. Izinga lokuphumelela kwe-IVF ziye zaphuculwa nge-vitamin E.
Kuthiwani malunga nokuzala komfazi? Kukho i-vitamin E yombono onokudlala indima ebalulekileyo ekuphuhliseni i-oocyte (amaqanda) , kodwa kukho izifundo ezimbalwa zokuxhaswa kunye nokuzala kwabasetyhini.
Intsimbi
Insimbi yimbumbano esiyidinga ukudala i-cell cell creation and function. Isinyithi esincinci sinokubangela ukuba i-anemia, kwaye i-anemia ingabangela ukungabikho.
Ngokomnye uphando, abafazi ababethabatha i-iron kunye ne-multivitamin isongezelelo babengama-73 ekhulwini abangaphantsi kwe-infertility. Olunye uphando lufumanise ukuba abafazi abathatha isongezelelo sesinyithi kunye nokudla amazinga aphakamileyo kwimithombo yesinyithi esekelwe kwizityalo babengenakuncipha ukuba bafumane intsholongwane. Nangona isinyithi ngokuqhelekileyo sisitshixo esifumana kwizilwanyana, unokufumana isinyithi ukusuka kubhontshisi, i-lentils, isipinashi, kunye nezitshalo eziqingqiweyo.
Selenium
I-Selenium yinto elandelekayo ebalulekileyo kwimpilo. Idlala indima ekusebenzeni kakuhle kwe-thyroid, udidi lwe-DNA, ukukhuselwa kwimeko yokuxinzelela, kunye nokuvelisa. Iinqaba zaseBrazil ziqulethe amanqanaba aphezulu ase-selenium, kodwa ngokuqhelekileyo, unokukufumana kwi-tuna, i-halibut, i-sardines, i-ham ne-shrimp.
Izifundo zezilwanyana ziye zafumanisa ukuba ukunyuswa kwe-selenium ephantsi kwandisa umngcipheko wokungabikho.
I-Selenium iyadingeka ukuze kuhlonywe isisu kwaye idlala indima ekutshintsheni i-cell cell isebenza ngaphambi kokucoca iqanda. Izinga le-Selenium kwizintlu zisezantsi kubantu abangenasifo.
Ngophando olungapheliyo lwezifundo ezingama-69 izigulane, amadoda athathwe nge-selenium atholakala ukuba aphuculwe ubuncwane besilisa emva kokunyanga. Iipesenti ezilishumi elinanye zamadoda zazikwazi ukuzala umntwana, xa kuthelekiswa nanye kwiqela lokulawula.
Olunye uhlolisiso, lo mntu wamadoda angama-468, wafumanisa ukuba ukongezwa kwe-selenium kukuphucula impilo yesisu kunye namanqanaba e-hormonal. Kuye kuncipha kwi-FSH, kwaye ukwanda kwe-testosterone kunye ne-inhibin B-konke ukuphucula okulungileyo kwamadoda.
Kubasetyhini, ukufumana ukutya okunonophelo kokutya okwenziwe nge-selenium kwandise umngcipheko wesiphene sesigaba se-luteal . Kukho akukho zifundo kwi-selenium yokuxhaswa kunye nokuzala komfazi.
Zinc
I-Zinc iyiminerali ebalulekileyo, inoxanduva lomsebenzi weselula, ukukhuseleka, ukuphulukiswa kwilonda, ukuveliswa kwe-DNA, kunye nokwahlukana kweeseli. Kwakhona kunyanzelekile ukukhula okusemgangathweni nophuhliso, ukusuka ekukhulelweni ngokukhulile.
Kukho izifundo ezininzi malunga nokuzala komntu kunye ne-zinc. I-Zinc ibalulekile kwi-hormone yesintu kunye nophuhliso oluqhelekileyo loluntu kunye nokukhula. Ukunqongophala kwe-Zinc kuhambelana nokubala kwe-sperm ephantsi kunye ne- hypogonadism . Amadoda aneengxaki zokuhlalutya umama osweleko zivame ukuba namazinga aphantsi e-zinc zombini kunye nokuhlolwa kwe-serum yegazi.
Ukuxhaswa kwe-Zinc kuye kwafunyanwa ukuphucula ukuxilongwa kwesidoda kunye ne-motility. Kuhlolisiso lwabantu abangama-108 abavuthiweyo kunye namadoda angama-103 angenasiphelo, unyango lwezinc supplements lwaluphuculwe ubuninzi bentlobo ngamaphesenti angama-74 (kubantu abangenabantwana.)
Izongezelo zeZinc ziye zathotyelwa ukuphucula amazinga okuphumelela kwe- IVF . Uphando olulinganiselayo lufumene ukuba izibini ezinikwa iincinci kunye nezinye i-antioxidants zinezinga eliphezulu lokukhulelwa kwe-38.5 ekhulwini, xa kuthelekiswa nama-16 ekhulwini kwiqela elongezelelweyo.
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