1 -
Yeka ukuhlala ixesha elide kwaye uqale ukubeka phambili ukulalaUmkhuba omubi wokuPhula
Ukuhlala ngokukhawuleza kwaye kungabi nokulala ngokwaneleyo.
Kutheni Kubi NgezeMpilo Yakho Yokunakekelwa
Ezinye izifundo zophando ziye zafumanisa uxhulumaniso phakathi kwemikhwa yokulala engafanelekanga kunye nexesha elingavumelekanga , kwaye ixesha elingavumelekanga lingabonakalisa uphawu lokungabikho .
Kwakhona, uphando oluncinci lufumene ukwanda kwezinga lokukhulelwa komntwana phakathi kwabahlengikazi abasebenza ebusuku.
Iimpawu ezimbi zokulala zingakhokelela kwiingxaki zongxaki, kokubili amadoda nabasetyhini. Ukuba uhamba kancane kwinqanaba lakho lesisindo esilungileyo kunokukhokelela kwiingxaki zokuvuthwa kwabasetyhini, kwaye ukukhuluphala kuye kwaxhunyelelwa kwindoda enempilo engaphantsi kwamadoda .
Yintoni Oyenzayo Ngayo
Abantu bahlala ngokukhawuleza kuzo zonke iintlobo zezizathu. Ukuba unokuqonda ukuba kutheni utshayela ioli yobusuku, kuya kukunceda ukuba uphule umkhwa.
Ingaba kungenxa yemiboniso eyithandayo yithelevishini? Cinga ukurekhoda kwaye uyibuke ngexesha lokugqibela.
Ngaba kungenxa yokuba unqwenela ixesha elizileyo lodwa? Ukuvuka kusesekuseni kusenokuba lukhethi oluphilileyo.
Ukuzama ukwenza imisebenzi emininzi kwimini yakho? Mhlawumbi lixesha lokunciphisa nokubeka impilo yakho kuqala.
Ewe, ukuhlala ngokukhawuleza kungekhona ngenxa yokuba ngumkhwa, kodwa ngenxa yokuba awukwazi ukulala, uhlukile. Ukungazinzanga kungabonakalisa uphawu lokudakumba .
Ingqondo yomzimba yokunciphisa uxinzelelo, ukucebisa , kunye nokudala ixesha lokulala eliduduzayo konke kunokukunceda ulale ngokubhetele.
2 -
Cima emva kwiCaffeine engaphezuluUmkhuba omubi wokuPhula
Ukusela kakhulu ezininzi iziphuzo ze-caffeinated, nokuba ziinkomishi ezininzi zekhofi, itiye, okanye iziphuzo ezithambileyo.
Kutheni Kubi NgezeMpilo Yakho Yokunakekelwa
Nangona enye ikomityi yekhofi okanye itiye mhlawumbi ayiyi kukulimaza ukuzala kwakho, ezininzi iinkompo ngosuku.
Ezinye iziphumo ziye zafumanisa ukuba ukuchitha ngaphezu kwama-300 mg we-caffeine ngosuku kunokunciphisa ubuncwane bakho kwaye kunokunyusa umngcipheko wokukhulelwa kwesisu.
Ngaphezu kwama-300 mg lilingana neekomityi ezimbini zekhofi okanye i-coffee-percolated (ikhofu yokucoca ibe ne-caffeine ephindwe kabini njenge-percolated) okanye iikomityi ezithandathu ze-tea eqinile okanye i-cola caffeinated.
Yintoni Oyenzayo Ngayo
Ukuba usela i-caffeine ukuba wenze imilinganiselo yokulala ebuthakathaka, ukukhaba umkhwa wokulala obunzima kuqala kunokukunceda ukubetha umlutha we-caffeine.
Nangona ulala ngokwaneleyo, uziva udele ngemini.
Ukutya isidlo sasemini (i-carbs ezimbalwa, iiprotheyini ezininzi kunye nemigodi) kunokunceda ukukhusela ukulala kwemini. I-nap-20 okanye ngomzuzu we-20 wamandla omnxeba unokukhuthaza amandla akho.
Ukuba kuyisithethe kunye nokufudumala ofuna ukuyenza, cinga ukutshintshela kwiiyobisi ezingenayo i-caffeinated okanye ikhofi ye-decaffeinated.
3 -
Ukuzivocavoca kodwa ungapheli (okanye ngaphantsi) YenzaUmkhuba omubi wokuPhula
Ukusebenza kancinci okanye kakhulu.
Kutheni Kubi NgezeMpilo Yakho Yokunakekelwa
Kuthe malunga nomntu wonke uyazi ukuba umzimba othile ulungile kwimpilo yakho. Kukulungele intliziyo yakho, imiphunga yakho kunye nesistim somzimba sakho sokuzivikela. Ukuzivocavoca rhoqo kunokukunceda ukugcina ubunzima obunempilo, oku kuthetha ukuzala okungcono.
Kodwa kunokwenzeka ukuba unento eninzi kakhulu.
Ukusebenza kakhulu kunokulimaza ukuzala kwakho. Bobabini nabesifazana banokuthi bavelise ukunyuka kwabo kwindlela yokusebenza ngokugqithiseleyo. Yingakho abagijimi bavame ukulwa nobunzima.
Uninzi kangakanani? Ngaphezulu kweyure ngosuku, okanye ngaphezu kweeyure ezisixhenxe ngeveki yokuzivocavoca ngamandla, mhlawumbi akunakulungele impilo yakho yokuzala.
Yintoni Oyenzayo Ngayo
Makhe sibe yinyani, nangona kunjalo: abaninzi abantu basebenza kancinci, kwaye baninzi.
Ngokufanelekileyo, kufuneka usebenzise ubuncinane kathathu ngeveki, ubuncinane imizuzu engama-30 nganye.
Ukwenza ukhetho olunempilo luquka ukuhamba, i-yoga, ukubhukuda okanye i-aerobics ephantsi. Soloko uthetha nogqirha wakho ngaphambi kokuba uqalise umsebenzi wokuzilolonga.
Ungaqalisa njani? Qala ngeenjongo ezincinci.
Zixelele ukuba uza kufaka izicathulo zakho kwaye uhambe ngaphandle nomdlali wakho omculo ozithandayo imizuzu emihlanu nje. Mhlawumbi uzothuka kwaye uqhubeke. Yaye ukuba awukwazi, ubuncinane uqala!
Ukuba ungumdlali, xela ugqirha wakho ngendlela yokulinganisela ixesha lakho lokusebenza ngaphandle kokulimaza ukuzala kwakho.
Ukuzilolonga-okanye ukuzivocavoca okugqithiseleyo kwaye uzive uphoqelekile ukuba wenze-kungaphezu komkhuba ombi. Ingxaki yempilo yengqondo.
Ukuba uvakalelwa kukuba kufuneka usebenze iiyure imihla ngemihla, kwaye ukucinga ngokumisa inkqubo enamandla kukukwenza uzive uxhalabile, funa uncedo lochwepheshe.
4 -
Gwema ukutya kunye nokutya okungafunekiyoUmkhuba omubi wokuPhula
Ukutya okuninzi kunye nokutya okungeyomzimba (njengalezo zitya ezintathu ze-ayisikriki ogqityileyo ekugqibeleni uvavanyo lokukhulelwa olubi .)
Kutheni Kubi NgezeMpilo Yakho Yokunakekelwa
Ukutya ngokutya kunye nokuhamba kwi-binges ye-junk yokutya kunokukhokelela kwiingxaki ngobunzima bakho. Iingxaki ngobunzima bakho zingakhokelela kwiingxaki zokuzala.
Kwakhona, ukutya ukutya okuninzi ngokutya kwangoko kungakhokelela kwi-sugar sugar spiking. Ekubeni kukho inkolelo yokuba i-insulin kunye ne-fertility zixhunyiwe, oku mhlawumbi akunakulungele impilo yakho yokuzala.
Enye ingxaki ngokutya okutya kunye nokutya okungeyomfuneko yimizimba yilapho ihlala ilandelwa yimizamo yokuzilahla ukulahlekelwa ngumzimba. Ukutya kwe-Yo-yo akusizi, kwaye ngokuqhelekileyo, i-yo-yo dieters ayikwazi ukulondoloza ukulahleka kwesisindo.
Kukho uphando oludibanisa ukutya okungafunekiyo kwintlobo yokutya kwintsizana ekuzalweni kwabampofu kumadoda nabasetyhini.
Yintoni Oyenzayo Ngayo
Ukutya ngokugqithiseleyo kubakho umba wokutya ngokomzimba okanye ukutya ukutya.
Ingxaki kukuba induduzo iphela nje ngomzuzwana; ngokukhawuleza kufakwe endaweni yecala.
Endaweni yoko, khangela iindlela eziphilileyo zokuhlangabezana noxinzelelo, mhlawumbi ngeengqondo zomzimba, ukucebisa okanye ukunciphisa uxinzelelo.
Ngexesha elilandelayo uvakalelwa kukuba uthabatha ibha ye-candy, cinga ukucima ifowuni uze ubiza umhlobo esikhundleni.
Ukujonga kakuhle ukutya kwakho konke kunokunceda. Ngaba uyadla ukudla? Ukuthintela ukutya kwakho kakhulu?
Abantu abadla isidlo sakusasa, bafumana ukutya okunesithathu kunye nokuzivumela ukuba baphathe ixesha elihle ukuba bangadli ngokutya.
Zama ukucwangcisa ukutya kwakho ngeveki, wenze ukukhetha okulula kunye nokutya oyithandayo. Elula ngakumbi isicwangciso sakho, mhlawumbi uya kubambelela kuyo.
Musa ukuyibiza ngokutya, nangona kunjalo. Oko kucela ukuba ivukeli langaphakathi liqale ukuthanda iiswidi. Ukhetha ukutya okunempilo, kaninzi.
5 -
Yeka ukuhlaziya kwaye ubize ugqirha wakhoUmkhuba omubi wokuPhula
Ukucinga ngaphambi kokuba usebenze.
Kutheni Kubi NgezeMpilo Yakho Yokunakekelwa
Ukuziqhelanisa nokuqalisa intsapho kunokukhokelela ekungabikho komntwana. Ukuzala kwakho kuyaqala ukuhla kwinqanaba eli-27 (ukuba ungumfazi) kwaye uqala ukuthungulula ngokugqithiseleyo kwiminyaka engama-35 . Kubantu, ukunyuka kokuzala emva kwama-40 .
Impembelelo yobudala ekukhuliseni yimi kutheni akufanele ulibale ukufumana uncedo . Ukuba uzama ukukhulelwa okungaphezu konyaka, okanye ngaphezu kweenyanga ezintandathu kwisithuba se- 35 okanye ngaphezulu , kufuneka uthethe ugqirha wakho.
Nangona kunjalo, abanye abantu abafumani uncedo xa befanele.
Bayekezela ukwenza ukuqeshwa, kwaye emva koko bazama ukucwangcisa zonke iimvavanyo zokuzala .
Okwangoku, ixesha elixabisekileyo likhawuleza kwixesha lakho lezinto eziphilayo.
Yintoni Oyenzayo Ngayo
Cinga ukuba kutheni uyeka ukufumana uncedo.
Ingaba kuba uloyiko lokufunda ukuba into ephosakeleyo? Mhlawumbi uzikhumbuze ukuba ungayazi ukuba kukho ingxaki engenzi nto ingekho. Awuboni nje.
Mhlawumbi ufuna ukuzama ngokwakho ixesha elide okanye uzame umzimba othile okanye unyango oluthile .
Kufuneka ufune ukukhangela. Ukungabikho nto kungabonakalisa ingxaki enkulu yezempilo, kwaye ubuncinane umsebenzi othile wegazi kufuneka uyenze ngaphambi kokuba uhambe wedwa.
Kananjalo, ugqirha unokujonga ii- FSH kunye nama-AMH, ama-hormone angabonisa ukuba iindawo zokugcina ii-ovari ziya ngaphantsi .
Ukuba amazinga e-FSH aphezulu kunokuba aqhelekileyo, unganakho ixesha elide ukuqhubeka uzama. Kungcono ukwazi nokuhla kwezoshishino, kunokuchitha ixesha lokuchitha.
Abanye abantu bazama ukufuna uncedo lokungabikho kwempilo kuba abafuni ukwenza i- IVF . Kodwa IVF isetyenziswa ngaphantsi kwe-5% yexesha. Kukho iindlela ezininzi zokonyango zokuzala .
6 -
Khawukhawuleza Ukusela OkuNxilisayoUmkhuba omubi wokuPhula
Ukuphuza kakhulu iziphuzo ezinxilisayo.
Kutheni Kubi NgezeMpilo Yakho Yokunakekelwa
Nangona ukusela kwesinye isihlandlo mhlawumbi akusayi kukulimaza ukuzala kwakho, ukusela okunzulu kunakho.
Olunye uphando olwenziwe ngolu hlobo oluthatywayo lwezilwanyana ezivela kumadoda anxilisayo lufumene ukuba kuphela i-12% eqhelekileyo, isidoda esempilweni. (Kwiingxaki zokungabinxila kunye nabangabhemi, i-37% yayinempilo yesidlo esipheleleyo.)
Kwesinye isifundo, abafazi ababeneentlanzi ezintathu okanye ngaphezulu ngeveki babekho amathuba okuthatha ixesha elide ukukhulelwa. Oku kwakuyinyani ngokukodwa ukuba loo ntokazi wayesebenenkinga yokukhulelwa.
Oko kwathiwa, ezinye izifundo azifumananga uxhulumaniso phakathi kokusela kunye nokungazinzi.
Yintoni Oyenzayo Ngayo
Ukuba usetyenziswe ekubeni nebheya okanye igrlasi yewayini ubusuku bonke ngokutya, mhlawumbi unokucinga ukunciphisa oku kanye okanye kabini ngeveki.
Umlenze wakho uya kukubulela kwakhona ekubeni utswala obudakayo lunokuba yi-calorie enzima.
Ewe, ukuba usela ngokuphindaphindiweyo kunokuba ungathanda, okanye ukuba ukusela kuyingxaki, kufuneka ufune uncedo.
Abafazi abaphuza ngexesha lokukhulelwa banomngcipheko kwimpilo yengane yabo, ngoko ke kubaluleke kakhulu ukujongana neengxaki zokusela ngaphambi kokuzama ukukhulelwa.
7 -
Yeka UkubhemaUmkhuba omubi wokuPhula
Ukutshaya, zombini kunye naye.
Kutheni Kubi NgezeMpilo Yakho Yokunakekelwa
Ukubhema kuthinta ukuveliswa kwamadoda nabasetyhini .
Kubasetyhini, ukutshaya kunokunyusa ingozi yakho ...
- iingxaki kwiibhulo zokulala, kubandakanyeka ingozi yokukhulelwa kwe-ectopic
- ukwandisa umngcipheko weenguqu zentsholongwane, kuquka nomhlaza wesibeleko
- umonakalo amaqanda akho njengoko akhula kuma-ovari
- ukwandisa umngcipheko wokukhulelwa kwesisu
Kubantu, ukutshaya kunciphisa umgangatho wesambulo kwaye kukhokelela kumanqanaba e-hormone engavumelekanga (anokuthintela ukulimala).
Ezi zinguqu akunakwenzeka ukuba zibangele ukungabikho komntwana, kodwa ukuba ukuzala kwakho kusele kumngcele, kuya kuba yinto yokugqibela ukunyusa phezu komgca ongezantsi.
Kwakhona, gcinani engqondweni ukuba umsi womnxeba unokuchaphazela ukuzala kwakho. Olunye uphando lufumene ukuba ukutshaya komsi wesithandi kunciphisa ukuzala kwabantwana.
Yintoni Oyenzayo Ngayo
Ukutshaya ngumlutha. Akunzima ukuyeka nje kuphela, kwaye akusiyo ubuthathaka bomlingani.
Kodwa kufuneka kwaye unokwenza oko, ngenkxaso oyidingayo.
Thetha kudokotela wakho, ubone indlela anokukunceda ngayo. I-hypnosis iye yanceda abanye abantu, kunye namaqela enkxaso.
Gcina ukhumbule ukuba awuyikuyeka kuphela ukuphucula ukuzala kwakho, kodwa nokuphucula impilo yakho yonke, ukwandisa ixesha lobomi bakho, kwaye ube ngumzekelo omhle kunabo bonke abantwana onayo kwikamva.
Ukuyeka umsebenzi onzima, kodwa ufanelekile.
8 -
Musa ukuzibandakanya kwiSondo esingaphephileUmkhuba omubi wokuPhula
Isondo esingaphephile. Ukuba ngakumbi, isondo ngaphandle kweikhondom ukuba awukho ubuhlobo bomtshato obude obude.
Kutheni Kubi NgezeMpilo Yakho Yokunakekelwa
Izifo ezithathelwana ngesondo zingakhokelela ekungabikho komntwana. Enyanisweni, ii-STD ziyinombolo enye ekhuselekayo yokungabikho kwengqondo.
I-Chlamydia kunye ne-gonorrhea, xa ingashiywanga ingathatyathwa, ingakhokelela kwizifo ezivuthayo ze-pelvic (PID).
I-PID ingabangela ukungabikho kwintsholongwane kubasetyhini, ngokuqhelekileyo ngokubangela ukuba izibhabhu ze-fallopian zivaliwe .
Ii-STD zingakhokelela ekungabikho komntwana kumntu, nangona kuncinci kwenzeka njalo. Oku kubangelwa ukuba amadoda abonisa iimpawu ze-STD ngokukhawuleza, kwaye banokufumana unyango.
Abesifazana, ngakolunye uhlangothi, banokubakho usuleleko olude ngaphandle kweminye impawu. Okwangoku, ukusuleleka kukuphazamisa inkqubo yabo yokuzala.
Ezinye ii-STD, eziquka i-syphilis kunye ne-herpes, zingalimaza ukukhulelwa okanye umntwana ekuzalweni. Kwiimeko ezinzima kakhulu, ezi zi-STD zingakhokelela ekuphumuleni komzimba okanye ukufa kwabantwana.
Yintoni Oyenzayo Ngayo
Sebenzisa iikhondom. Iindlela zokulawula ukuzalwa kwe-Hormon zingakhusela ukukhulelwa, kodwa azikuthinteli ukuba ufumane i-STD.
Umxholo ophantsi kweendlela ezimbi
Imikhwa emibi ayilula ukuyiphula, kwaye kulula ukuziva udidekile kwaye ushiye ngaphambi kokuba uqale. Nangona kunjalo, isinyathelo ngasinye kwiimpawu eziphilileyo senza umehluko.
Qhubeka uzama, fumana inkxaso oyifunayo, kwaye uzibophezele ekubeni uphile ubomi obuphilileyo .
Cinga ukusebenza kumkhwa omnye namhlanje. Gweba iinjongo ezinkulu zibe ngamanyathelo amancinci, amanyathelo athathakayo.
Kuyafaneleka umzamo. Unokwenza oku!
> Imithombo:
> Ukusela Utywala ngexesha lokukhulelwa. Matshi weDimes. https://www.marchofdimes.org/pregnancy/alcohol-during-pregnancy.aspx
> Hammoud AO, Wilde N, Gibson M, iipaki A, uCarrell DT, iMeikle AW. "Ukukhuluphala kwamadoda kunye nokuguqulwa kwimiqathango yamadoda." Ukhuseleko kunye nobuthathaka. NgoJanuwari 4, 2007. Epub ngaphambi kokuprinta.
> Jan Willem van der Steeg, Pieternel Steures, Marinus JC Eijkemans, J. Dik F. Habbema, uPeter GA Hompes, uJan M. Burggraaff, uG. Jur E. Oosterhuis, uPatrick MM Bossuyt, uFulco van der Veen noBen WJ Mol. "Ukunyanyisa kukuchaphazela amathuba okukhulelwa kwangaphandle kwiindawo ezincinci, abafazi abasetyhini." UkuPhuhliswa koBuntu kwi-Advanced Access. Disemba 11, 2007.
> Labyak, Susan; Lava, Susan; Turek, Fred; Zee, Phyllis. "Iimpembelelo zeShiftwork on Sleep and Funstration Function in Nurses." Ukunakekelwa kweMpilo kumaZwe ngamaZwe ngamazwe Septemba 2002; 23: 6 & 7: 703-14.
> U-Klonoff-Cohen H, uLam-Kruglick P, uGonzales C. "Iimpembelelo zokusetyenziswa kotywala kunye nootata ngokwemilinganiselo yempumelelo ye-in vitro fertilization kunye ne-gamete ukudluliselwa kwe-intrafallopian." Ukhuseleko kunye nobuthathaka. Fe bruwari 2003; 79 (2): 330-9.
> Mauri M. "Ukulala kunye nomjikelezo wokuzala: ukuhlaziywa." Ukunakekelwa kweMpilo kumaZwe ngamaZwe ngamazwe 1990; 11 (4): 409-21.
> Olek, uMichael J., Gibbons, uWilliam E. "Ukuphucula ukuzala kwemvelo kwizibini ezithatha ukukhulelwa." Isemgangathweno.
> IiSDD kunye nokungenzi. Isiko soLawulo lweZifo. http://www.cdc.gov/std/infertility/default.htm