Momwe Zolimbitsa Thupi Lanu Zingakhudzire Kubereka Kwanu

Zamkati

• Momwe masewera olimbitsa thupi amakhudzira kubereka
• Kunenepa Kwabwino Kwambiri Kutenga Mimba
• Momwe Kunenepa Kumakhudzira Kubereka
• Momwe Mungakulitsire Kubereka Ndi Kuchita Zolimbitsa Thupi, Malinga ndi Akatswiri
• Ngati ndinu wolemera wamba
• Ngati muli ochepa thupi
• Ngati mukulemera kwambiri
• Ngati mukumalandira chithandizo chamankhwala obereka
• Onaninso za

Nthawi zonse sindinkadziwa kuti ndikufuna kukhala mayi. Ndimakonda kucheza ndi anzanga, kupita kukathamanga ndikuwononga galu wanga, ndipo kwazaka zambiri zinali zokwanira. Kenako ndinakumana ndi Scott, yemwe anali wokonda kwambiri kuyambitsa banja moti pomukonda, ndinayamba kuona zinthu mosiyana. Pofika nthawi yomwe adandiuza, sindinadikire kuti ndikule banja lathu lokha; zinali zophweka kulingalira kukhala ndi moyo wathunthu ndi ana.

Titangokwatirana, anandipeza ndi matenda otchedwa endometriosis, matenda amene chiberekero chake chimakulira m'mbali zina za thupi, zomwe zimachititsa kuti anthu azikhala osabereka. Nditachitidwa opaleshoni kuti ndithetse vutoli, akatswiri anandiuza kuti mwayi wanga wokhala ndi pakati pasanathe zaka ziwiri unali wabwino kwambiri.

Chifukwa chopitilira chaka chimodzi tsopano ine ndi Scott tachita zonse zomwe tingathe kuti tipeze munthu pang'ono. Ndikuyembekeza kukulitsa chonde, ndamwa zitsamba zaku China zomwe zimamveka ngati matope, ndadya matumba a antioxidants okhala ndi goji zipatso, zidatulukira Mucinex kuti ziwonjezere ntchofu ya khomo lachiberekero, ndikulandiranso kutikita m'mimba kwa Amaya kuchokera kwa mulungu wamkazi wodziyimira wokha. Njira yowonongera, yopitilira mibadwo ya azamba ndi ochiritsa, idapangidwa kuti izitsogolera ziwalo zoberekera moyenera ndikuwongolera magwiridwe antchito. Zoyipa zimangondipatsa mpweya. (Zogwirizana: Momwe Mpata Wotengera Kusintha kwa Mimba Nthawi Yanu Yonse)

Chodabwitsa kwambiri, sindinaponyedwepo ndi malingaliro aliwonse osavomerezekawa. Hei, ndine yani kuti ndifunse nzeru za ochiritsa? Ndinadabwitsidwa, komabe, pomwe katswiri wanga wamankhwala obereka chonde kenako katswiri wanga wamaphunziro obereka ana, dokotala wodziwa za mavuto obereka, adandiwonjezera kuti kuti ndiwonjezere mwayi wanga woyembekezera komanso kukulitsa kubereka, ndiyenera kupumula mwamphamvu komanso nthawi yayitali yochita masewera olimbitsa thupi. Chizolowezi changa chochita masewera olimbitsa thupi kwa mphindi 90 masiku asanu pa sabata sichimangowonjezera thanzi langa komanso kuchepetsa kulemera kwanga, komanso kumachepetsanso nkhawa zanga zopanga khanda. Ndiye ndi liti pamene kulimbitsa thupi kwabwino kunakhala lingaliro loipa?

Momwe masewera olimbitsa thupi amakhudzira kubereka

"Takhala tikudziwa kuti kulemera ndichinthu chofunikira kwambiri pakubereka, koma kuganizira ntchito yolimbitsa thupi ndichinthu chaposachedwa ku zamankhwala zakumadzulo," akufotokoza a Robert Brzyski, MD, PhD, pulofesa wa azamba ndi azimayi ku University of Texas Health Science Center ku San Antonio ndi wapampando wa komiti ya chikhalidwe cha American Society of Reproductive Medicine (ASRM). Kafukufuku woyambirira akuwonetsa kuti kulimbitsa thupi nthawi zonse kumathandiziranso ntchito yobereka komanso kukulitsa chonde: Kafukufuku mu Obstetrics & Gynecology adatsimikiza kuti azimayi omwe amachita masewera olimbitsa thupi kwa mphindi 30 kapena kupitilira tsiku lililonse amakhala ndi chiopsezo chocheperako chifukwa chokhala ndi vuto la ovulation.

Kumbali inayi, zambiri zimalumikiza zolimbitsa thupi zolimbitsa thupi kwambiri ndikuchepetsa kubereka, monga kafukufuku wa 2009 mu Kubereka Anthu ndi kafukufuku wa Harvard wa othamanga apamwamba adapeza. Zochita zolimbitsa thupi zimawathandiza kuti mayi akhale ndi pakati, komabe "maphunziro omwe angapangitse upangiri wathanzi akadali ovuta kupeza ndipo nthawi zambiri amatsutsana, chifukwa chake kwakhala kovuta kupatsa azimayi malangizo oyenera kutsatira," akutero Dr. Brzyski. (Thandizo lakuthupi lingathandizenso kukulitsa chonde, nawonso.)

Ndizochepa kwambiri zomwe zikuchitika, sizosadabwitsa kuti mabungwe azaumoyo azimayi samapatsa madotolo malamulo aliwonse okhudza kuchuluka kwa zolimbitsa thupi kapena kulimba kwa azimayi omwe akufuna kutenga pakati. Komanso, ma ob-gyns ambiri komanso akatswiri samapereka upangiri wolimbitsa thupi, makamaka kwa azimayi omwe ali ndi milozo yolimbitsa thupi (BMI) komanso mbiri yakusamba. Mzimayi akakhala akuyesera kulephera kwa chaka chimodzi-tanthauzo la kusabereka-Dr. Brzyski adzaunika zovuta zodziwika bwino monga zaka, mayendedwe ndi mawonekedwe a ovulatory, komanso momwe chiberekero ndi machubu zilili komanso umuna wa mnzake. Pambuyo pa zimenezi m’pamene angaone ngati kuchita zinthu zolimbitsa thupi kwambiri kapena kucheperachepera kungagwetse zinthu.

“Pokhapokha ngati kusamba kulibe kapena kusakhazikika, kuchita masewera olimbitsa thupi nthawi zambiri kumakhala kusintha komaliza komwe timayang’ana, chifukwa ndi kumene timamudziwa pang’ono komanso komwe zotsatira zake zimasiyana pakati pa amayi ndi amayi,” akutero. "Koma kafukufuku wayamba kusonyeza kuti ndizofunikira kwambiri kuposa momwe tikudziwira."

Kunenepa Kwabwino Kwambiri Kutenga Mimba

Manambala omwe mukukula kwanu atha kukhalanso chinsinsi pakutha kwanu kutenga pakati. Zochita zolimbitsa thupi, inde, zitha kukuthandizani kuti muchepetse kulemera kwanu, koma pokhapokha mutakhala ndi manambala. Malingana ndi 2010 University of Texas Medical Branch ku Galveston kuphunzira, pafupifupi 48 peresenti ya onenepa kwambiri, 23 peresenti ya onenepa kwambiri, ndi 16 peresenti ya azimayi azaka zoberekera azibadwa omwe samayesa molondola kulemera kwawo. Kulakwitsa kotereku kumatha kukhudza thanzi lanu, zomwe zingakhudze chonde.

Kuphatikiza apo, kulemera kwanu koyenera kugunda ma 5K PR kapena kugogoda mpikisano pamwambo wanu wa CrossFit mwina sikungakhale kolemetsa kwambiri pathupi."Simuyenera kukhala wamkulu 6 kuti mukhale ndi mwana," akutero kafukufuku wofufuza komanso ob-gyn Abbey Berenson, MD. "Izi sizokhudza zomwe zimawoneka ngati zabwino pamsewu wothamanga. Ndikufuna kuti thupi lanu likhale ndi thanzi lokwanira kunyamula mwana." Malo okoma kwa amayi ambiri amamasulira ku BMI yachibadwa (18.5 mpaka 24.9), yomwe imagwirizanitsidwa ndi ntchito yabwino yobereka. Kafukufuku akuwonetsa kuti 12 peresenti ya milandu yosabereka imatha chifukwa chokhala pansi pamtunduwu ndi 25 peresenti chifukwa chokhala pamwamba pake. Awiriwa amakhometsa misonkho m'thupi m'njira zomwe zimasokoneza kupanga kwa mahomoni ndi kutulutsa dzira, adatero Dr. Brzyski. (Zambiri apa: Misambo Yanu, Yafotokozedwa)

Ngakhale zili choncho, BMI si nthawi zonse njira yabwino yowonera momwe kulemera kungakhudzire ntchito yobereka. Kuyeza kwake kumatengera kutalika ndi kulemera kwake ndipo sikusiyanitsa pakati pa mafuta ndi minofu - ndipo azimayi oyenerera amakhala ndi minofu yambiri yowonda. William Schoolcraft, MD, woyambitsa komanso wamkulu wa zamankhwala ku Colorado Center for Reproductive Medicine ku Denver komanso wolemba Ngati Poyamba Simungatenge Pathupi, nthawi zambiri amatumiza odwala ake kwa akatswiri ochita masewera olimbitsa thupi kuti ayeze kuchuluka kwa mafuta m'thupi lawo (kudzera mu skinfold-caliper kapena buoyancy test) m'malo mwake. Kutsekemera kumawonongeka ngati mafuta amthupi amakhala ochepera 12% kapena kupitirira 30 mpaka 35%, akutero.

"Akazi amatenga nthawi yawo posonyeza kuti ali ndi thanzi labwino komanso kuti ali ndi mphamvu zoberekera," akutero Dr. Schoolcraft. "Komabe, mutha kukhala ndi nthawi yokhazikika kapena yanthawi zonse osatulutsa ovulation, ngakhale sizachilendo." Ngati mumasamba masiku 26 mpaka 34 aliwonse, mumatha kutulutsa mazira, koma kuti mutsimikizire, mutenge kachipangizo kakang'ono ka thupi pamankhwala. Mukadzuka, gwiritsani ntchito chipangizochi nthawi yomweyo m'mawa uliwonse kuti muyeze kutentha kwanu, ndikuwunika pa tchati cha kutentha kwa thupi kuti muwone ngati mukutulutsa dzira.

Momwe Kunenepa Kumakhudzira Kubereka

Ngakhale kusokonezeka kwakanthawi komanso kusowa nthawi zambiri kumalumikizidwa ndi akatswiri othamanga, Jamie Grifo, MD, Ph.D., director of the NYU Fertility Center ku New York City, akuwonanso gulu lake lankhondo lomwe limapambana. "Ndimawauza kuti achepetse," akutero. "Mukufuna kuti thupi lanu likhale malo olimbikitsa chonde."

Kupitilira ola limodzi lochita masewera olimbitsa thupi mwamphamvu patsiku kungayambitse kuchepa kwa kupanga kwa mahomoni omwe amalimbikitsa kugwira ntchito kwa ovary, zomwe zimapangitsa kuti dzira la ovary likhale lochepa komanso kusiya kutulutsa mazira ndi estrogen, mwa amayi ena. Chiwopsezo chimawonjezeka ndi nthawi yolimbitsa thupi komanso mwamphamvu. Kuphatikiza apo, Dr. Schoolcraft akuti, nthawi zolimbitsa thupi zolimbitsa thupi zimapangitsa thupi kuphwanya mapuloteni m'minyewa, ndikupanga ammonia, mankhwala oletsa kutenga pakati. (Zomwe Ob-Gyns Amalakalaka Akazi Adziwa Zokhudza Kubereka Kwawo)

Zikuwoneka ngati zopanda pake kuti china chake chomwe chimakupangitsani kumva bwino ndipo chatsimikiziridwa kuti chimateteza thupi lanu ku matenda ambirimbiri komanso mavuto azaumoyo chitha kukhala choipa pakubereka kwanu. Izi ndi zomwe zimachitika: "Kuchita masewera olimbitsa thupi kwambiri kumachepetsa progesterone ndikuponyera mahomoni anu," atero a Sami David, M.D., katswiri wazamaphunziro obereka ana ku New York City komanso wolemba nawo Kupanga Makanda: Ndondomeko Yotsimikizika Ya Miyezi itatu ya Kuchulukitsa Kwambiri. "Endorphins imatha kupondereza FSH yanu ndi LH, mahomoni omwe ali mthupi lanu lomwe limapanga mazira, komanso mahomoni ovarian estradiol ndi progesterone, zomwe zimakupangitsani kuti musakhale ndi pakati kapena kuti mungatayike popanda kudziwa."

Mfundo yofunika kuikumbukira: “Kuchita masewera olimbitsa thupi mopambanitsa, mopambanitsa kapena mocheperapo—sibwino konse,” anatero Dr. Grifo. "Muyenera kupeza bwino pakati pa ziwirizi; ndipamene thupi lanu limagwira ntchito bwino."

Michelle Jarc, wazaka 36, ​​mphunzitsi ku Cleveland, adalandira uthenga womwewo kuchokera kwa dokotala wake atapita padera ndikuyesera kulephera kwa miyezi isanu ndi inayi kuti akhalenso ndi pakati. "Ndine wothamanga, ndipo panthawiyo ndinali kuthamanga mu 5K pafupifupi kumapeto kwa sabata iliyonse," akutero Michelle. Ngakhale kuti kulemera kwake kunamuika m'gulu la BMI, anali kusamba mosasamba. Dokotala wake, yemwe ankakayikira kuti Michelle sakupanga estrogen yokwanira, anamuika pa Clomid (mankhwala omwe amayambitsa kutulutsa mazira) ndipo anamulangiza kuti achepetse kulimbitsa thupi kwake ndipo, kuti apindule bwino, apeze mapaundi angapo kuti athe kubereka. "Poyamba zinali zovuta kumvera upangiri wake. Ndinkangokhalira kuganiza za kukhala woyenera komanso wosamalira mawonekedwe anga. Koma kukhala ndi mwana kudakhala chinthu chofunikira kwambiri," akutero a Michelle. Chifukwa chake adachepetsa masewera olimbitsa thupi kawiri patsiku mpaka kulimbitsa thupi kwa mphindi 30 mpaka 45 patsiku ndipo adasiya kuda nkhawa kuti adya chiyani. Pambuyo pake, kutenga pakati kunali cinch. Masiku ano Michelle ali ndi ana anayi—mwana wamkazi wazaka 5, mwana wamwamuna wazaka 3, ndi anyamata amapasa a miyezi 14—ndipo wabwereranso kulemera kwake komwe anali ndi pakati ndipo akupikisananso mu 5Ks.

Koma kwa amayi omwe amangokhala, kusintha kosawoneka bwino kwa thupi komwe kumabwera chifukwa chowonjezera masewera olimbitsa thupi kumatha kupindulitsa mwayi wawo woyembekezera ndikuwonjezera chonde. Kuchita masewera olimbitsa thupi kumathandizira kagayidwe kachakudya komanso kagayidwe kachakudya, zomwe zimathandiza kupanga dzira bwino. Kuchita zolimbitsa thupi pafupipafupi kumathandiziranso kubereka kwanu polimbikitsa minyewa ya endocrine, yomwe imatulutsa mahomoni omwe amathandiza mazira kukula. Kuphatikiza apo, kutuluka thukuta lako ndi chinthu chodziletsa kupsinjika-chinthu chabwino, chifukwa kupsinjika mtima kudachepetsa kwambiri mwayi wokhala ndi pakati pa kafukufuku m'modzi.

Phindu lokulitsa chonde lingathandize kufotokoza chifukwa chake azimayi ena amapeza bun mu uvuni atangolimbitsa thupi lawo.

Poyambirira, dokotala adayika zovuta za a Jennifer Marshall, 30, woyang'anira zamalonda ku Cincinnati wokhala ndi zovuta zobereka, kuti atenge pakati pa 0,5 peresenti yokha. Kuthamangira kwa zaka zisanu ndi ziwiri za kuyesedwa, maopaleshoni, ndi njira zambiri zopangira ubwamuna: "Ndinaganiza kuti sindingakhale ndi pakati," akuvomereza Jennifer. Komabe milungu isanu ndi itatu mu P90X - pulogalamu yapa DVD yolimbitsa thupi komanso zakudya zopatsa thanzi zomwe adayambitsa chifukwa adatopa ndikuyenda pang'ono komanso kuyenda panjinga - adadzipeza akuyang'ana chizindikiro chowonjezera pa ndodo yoyezera mimba. Kaya masewera olimbitsa thupi ndi omwe amathandizira kwambiri, maofesi a Jennifer's sanganene. Iye anati: “Anangodabwa kuti ndili ndi pakati. Koma chizolowezi chatsopano, chomwe chinamuthandiza kuchepetsa kulemera kwake kufika pa 170 (pa 5 mapazi 8 mainchesi, anali atasinthasintha pakati pa 175 ndi 210), ndizo zonse zomwe zidasintha posachedwa. Adabereka mwana wamkazi wathanzi mwezi watha wa Marichi.

Momwe Mungakulitsire Kubereka Ndi Kuchita Zolimbitsa Thupi, Malinga ndi Akatswiri

Maganizo osakhazikika-makamaka chifukwa sipanakhale maphunziro owongoleredwa azimayi omwe akuyesera kuti atenge mimba mwachilengedwe-ndikuti azimayi olemera amayenera kuchita zolimbitsa thupi "zaumoyo wa anthu mphindi 150 mlungu uliwonse, atero Sheila Dugan, MD , wapampando wa American College of Sports Medicine's Strategic Health Initiative on Women, Sport, and Physical Activity. Izi zikutanthauza kuti mphindi 30 za zochita zolimbitsa thupi (mumatuluka thukuta ndipo mumakhala ndi mphepo koma mumatha kulankhulabe m'mawu achidule) masiku asanu pa sabata. Amayi ochepera thupi kapena onenepa kwambiri ayenera kufunsira kwa katswiri wazolimbitsa thupi, monga katswiri wazolimbitsa thupi kapena wophunzitsa, kuti apange pulogalamu potengera mphamvu zawo ndi kutulutsa kwawo, Dr. Dugan akuti. (BTW, kafukufuku amasonyeza kuti kuchita masewera olimbitsa thupi kuli bwino kuposa kusachita masewera olimbitsa thupi.)

Akatswiri ena akupitilira zomwe zangochitikazi. Izi ndi zomwe madotolo angapo apamwamba amalimbikitsa odwala awo ndi owerenga kuti apititse patsogolo chonde.

Ngati ndinu wolemera wamba

Palibe chifukwa chosiya kuthamanga kwanu kwanthawi zonse kapena makalasi a Zumba. Ingosungani zolimbitsa thupi zanu mpaka ola limodzi kapena ochepera patsiku. Ngati kuzungulira kwanu kuli kosafunikira kapena simunakhale ndi pakati pakatha miyezi ingapo, muchepetsanso masewera olimbitsa thupi. Komanso, ino si nthawi yophunzitsira mpikisano wanu woyamba kapena kuyambitsa masewera olimbitsa thupi. "Ngati mupanga kuwonjezeka kwakukulu muzochita zanu zolimbitsa thupi, ngakhale BMI kapena kuchuluka kwa mafuta a thupi kumakhalabe chimodzimodzi, kupsinjika maganizo kungakhale ndi zotsatira zoipa pa kupanga mahomoni obereka ndi kubereka," adatero Dr. Brzyski.

Ngati muli ochepa thupi

Konzekerani zopatsa mphamvu 2,400 mpaka 3,500 patsiku kuti muchepetse zomwe zingakulowetseni mu mtundu wa BMI, kapena mafuta amthupi opitilira 12%. Ngati mukuchita masewera olimbitsa thupi masiku asanu kapena kuposerapo pa sabata, ganizirani kuchepetsa katatu kuti muwonjezere chonde. Alice Domar, PhD, director director ku Domar Center for Mind / Body Health ku Boston IVF, akuti hatha yoga imalimbikitsa azimayi ambiri m'gululi: "Imawapangitsa kukhala oyenera komanso owonetsedwa popanda kuwononga mphamvu zolimbitsa thupi."

Ngati mukulemera kwambiri

Chepetsani ma calories ndikuchepetsa pang'ono zolimbitsa thupi kuti mufike ku BMI yokomera chonde. Yesetsani kuchita masewera olimbitsa thupi kwa mphindi 60 masiku asanu pa sabata, ndikuchita masewera olimbitsa thupi kwa mphindi 30 katatu pa sabata. Ngakhale zili choncho, "mutha kuchita masewera olimbitsa thupi kwambiri ngakhale mutakhala wonenepa kwambiri," Dr. David akuchenjeza. "Mangani kulolerana kwanu pang'onopang'ono."

Ngati mukumalandira chithandizo chamankhwala obereka

Lankhulani ndi dokotala musanapite pamtunda. Kuchita masewera olimbitsa thupi mwamphamvu, mwamphamvu kapena mwamphamvu kumatha kupangitsa mazira omwe akukulitsidwa ndikugwiritsa ntchito mankhwala obereka kuti apotokere-aka zachipatala mwadzidzidzi.

Ndiye zonsezi zikundisiya kuti? Kusiyanitsidwa ndi kalasi yomwe ndimakonda yomenya matako kunali kowawa. Koma patapita zaka pafupifupi ziŵiri za utumiki wathu waubwana, ndinali nditatha, motero ndinaganiza zochepetsera zochita zanga. Tsopano ndimathamanga makilomita anayi masiku atatu pa mlungu ndipo ndimachita chizoloŵezi chopepuka chokweza zitsulo kawiri pa mlungu. Ndimasinthira panjinga yomwe ndimayimilira kuti ndikonzekeretse mtima wanga mkati mwa theka lachiwiri la msambo wanga kuti ndipewe kugundana komwe kumachitika ndikatayirira. Thupi langa ndi lofewa pang'ono, koma ma jeans anga akadali okwanira ndipo zopweteka zanga zomwe zimachititsa kuti zikhale zovuta kwambiri monga momwe ndimaganizira. Ine ndi Scott sitigule matewera panobe, koma tazindikira kuti thupi langa ndi lovuta kulizindikira. Komabe, ndiyenera kukhulupirira kuti kusintha kwakung'ono kulikonse kumawerengeredwa, bola sizitanthauza kupukutira m'mimba kuchokera kwa mulungu wamkazi wobereka.

Onaninso za