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Ukuzala kukukwazi ukukhulelwa kwaye uvelise inzala. Kuxhomekeka kwizinto ezahlukeneyo ezinje ngesondlo, indlela yokuziphatha ngokwesondo, inkcubeko, i-endocrinology, ixesha, indlela yobomi kunye neemvakalelo. Incopho yenzala yowesifazane kwiminyaka yabo yama-20 kwaye ihlala incipha emva kwama-30 [1] .
Izifundo ezininzi zibonise ukuba ukuchuma kuye kwehla kule minyaka imbalwa idlulileyo. Uphononongo olupapashwe kwiphephancwadi i-Reproductive Biology kunye ne-Endocrinology luchaze ukuba malunga neepesenti ezili-10 ukuya kwezili-15 zezibini ezichaphazelekayo kukungachumi. [Mbini] . Umbutho wezeMpilo weHlabathi (i-WHO), uxele ukuba bayokufika kuma-80 ezigidi abasetyhini kwihlabathi liphela abachaphazeleke kukungachumi kude kube ngoku ngokuxhaphaka okungaphezulu kwama-50 ekhulwini kumazwe asaphuhlayo [3] .
Isifundo sibonise ukuba abesilisa bodwa abanoxanduva lwama-20 ukuya kuma-30 epesenti yamatyala okungachumi kwaye banegalelo kwipesenti ezingama-50 zamatyala [4] . Umbutho waseMelika woNyango lokuZala (ASRM) uchaza ukungachumi njengokungaphumeleli ukukhulelwa emva konyaka omnye okanye nangaphezulu kwemizamo yokuchumisa kwendalo.
Isibini sinokucwangcisa ukukhulelwa ngokulandela ezinye iingcebiso esinazo apha ngesiphumo esingcono.
1. Landa umkhondo womjikelo wakho wenyanga
Umjikelo wokuya esikhathini kowasetyhini weentsuku ezingama-28. Gcina umkhondo wokuya kwakho esikhathini kwaye ujonge ukuba amaxesha akho aqhelekileyo okanye aqhelekanga. Phawula ikhalenda yakho njengoko izokukunceda ekuqikeleleni ukuba ungaba ovulation, leliphi ixesha ii-ovari ezakukhupha iqanda lilungele ukuchumiswa sisidoda.
Umfazi kunokwenzeka ukuba akhulelwe ukuba uye wabelana ngesondo kwiintsuku ezintathu ezidlulileyo ukuya kuthi ga kumhla wokukhutshwa kwe-ovulation. I-Ovulation iyenzeka jikelele ngomhla we-14 kumjikelo wokuya esikhathini weentsuku ezingama-28 [5] .
2. Ukwabelana ngesondo rhoqo
Ngokophando olupapashwe kwiThe New England Journal of Medicine, ukuba neentlobano zesini ngexesha leentsuku ezintandathu eliphela ngomhla wokukhutshwa kwamaqanda kunokunyusa amathuba okuba ukhulelwe [6] .
3. Yeka ukutshaya
Ukutshaya kuchaphazela ukuzala kokubini kwabesilisa nabasetyhini [7] , [8] . Inokunciphisa ubulunga besidoda, ukuthoba kwesidoda esisezantsi kwaye inyuse umngcipheko wesidoda esimile ngokungaqhelekanga, ngaloo ndlela sinciphise amandla esidoda ekuchumiseni amaqanda.
4. Kuphephe ukusela utywala
Kulumkele ukusela utywala njengoko kunxulunyaniswe nokunciphisa i-libido kunye nokunciphisa ukubala kwesidoda emadodeni. Abasetyhini abasela utywala obuninzi banengozi yokufumana ukungachumi. Ke, ukuba ucwangcisa ukukhulelwa, nciphisa ukuselwa kotywala [9] .
5. Lala ngokwaneleyo
Ukulala gwenxa kunye nokulala ixesha elifutshane okanye ixesha elide ebusuku kunokuba nefuthe elibi ekuchumeni. Isifundo sibonisile ukuba amadoda anengxaki yokulala ebusuku kwaye alala ixesha elifutshane okanye ixesha elide anciphisa amathuba okuba akhulelwe [10] .
6. Yitya ukutya okunezondlo
Ukutya ukutya okunotye iivithamini kunye neeminerali ezifanelekileyo ezinjengeenkozo, iziqhamo, imifuno kunye namandongomane kunokunceda ukuphucula ukuzala kwakho. Yitya ukutya okusempilweni okulungeleleneyo ukulungiselela umzimba wakho ukuba ukhulelwe njengokutya ukutya okungalinganiyo kwandisa ubunzima, inoxanduva lokudala utshintsho ekusebenzeni kwe-ovari, ngokwenjenje kwandisa amathuba okuba ungachumi [Shumi elinanye] .
7. Gcina ubunzima obuphilileyo
Ukuba phantsi kobunzima okanye ukutyeba kakhulu kuya kwandisa amathuba okuba ungachumi. Uphononongo lubike ukuba ixesha lokukhulelwa liba lide kubafazi abanesalathiso sobunzima bomzimba (BMI) ngaphezulu kwe-25 kg / m2 okanye ngaphantsi kwe-19 kg / m2 [Shumi elinanye] .
8. Nciphisa ukutyiwa kwecaffeine
Ukuba uzama ukukhulelwa, kuya kufuneka unciphise ukusetyenziswa kwecaffeine. Ukutya okuphezulu kwe-caffeine kwandisa ixesha lokukhulelwa kunye nomngcipheko wokulahleka kokukhulelwa [12] .
9. Kuphephe ukusebenzisa ixesha elinzima
Nangona kunjalo, imithambo ibalulekile ukugcina umzimba wakho womelele kwaye usempilweni, ukuzilolonga kakhulu okanye ukuziqhelanisa nokuzilolonga rhoqo kunokuphazamisa i-ovulation. Buza ugqirha wakho wezifo zabasetyhini ukuba loluphi uhlobo lokuzilolonga oluza kukufanela ukuba ucwangcisa ukukhulelwa.
10. Qaphela ukwehla kokuzala okuhambelana nobudala
Ubudala bomfazi yinto ebalulekileyo ekuphembeleleni amathuba okukhulelwa, esele aqala ukwehla ngama-25 ukuya kuma-30 eminyaka ubudala. Ukungafumani bantwana kunxulunyaniswa nee-oocyte zokuguga. Idatha yaseMelika ibonakalise ukuba umngcipheko wokungachumi uyaphindaphindeka kwabasetyhini abaneminyaka engama-35-44 iminyaka xa kuthelekiswa nabasetyhini abaneminyaka engama-30-34 ubudala [13] .
11. Nciphisa uxinzelelo
Uxinzelelo lwengqondo, ngakumbi kwabasetyhini abasebenza nzima luye lwayanyaniswa nokungachumi. Ukunyusa amanqanaba oxinzelelo kunokutshintsha ukukhula kwe-oocyte yomzimba kunye nokunciphisa amathuba okukhulelwa [14] .
12. Musa ukuthatha iziyobisi ezingekho mthethweni
Ukusetyenziswa kweziyobisi ezingekho mthethweni kunefuthe elibi ekuchumeni. Abasetyhini abasebenzisa i-marijuana basemngciphekweni omkhulu wokungafumani bantwana kuba intsangu iqulethe ii-cannabinoids ezibophelela kwii-receptors ezikwisibeleko okanye kwi-ductus deferens. Emadodeni, intsangu inciphisa isidoda, inciphisa amandla amadlozi, iyanciphisa i-testosterone kunye ne-spermatogenesis. Zonke ezi zinto zinokuba nefuthe elibi ekukhulelweni [Shumi elinantlanu] .
13. Funa uncedo lwezonyango
Bobabini abesilisa nabasetyhini kufuneka benze uvavanyo lokuvavanya ukuchuma olubandakanya uvavanyo lomzimba kunye nembali yezonyango kunye neyesondo yamaqabane omabini. Olu vavanyo luya kufumanisa unobangela kwaye ugqirha wezonyango uya kukunceda ekukhokeleni ngendlela yokunyusa amathuba okuchuma.
Ii-FAQ eziqhelekileyo
1. Kutheni ndingakhulelwa nangona ndiyikhupha?
UKUYA. Zinokubakho izinto ezininzi ezinjengokungahambi kakuhle kwe-ovulation, ukubala kwesidoda okuphantsi kwiqabane lakho, iingxaki zolwakhiwo kwinkqubo yokuzala okanye nakweyiphi na imeko yonyango.
2. Ndizakutya ntoni ukuze ndikhulelwe?
UKUYA . Imifuno eluhlaza eluhlaza, iziqhamo ze-citrus, amandongomane, iimbotyi, iinkozo ezipheleleyo kunye nee-cereals eziqinileyo.
3. Zeziphi iimpawu zokungakwazi ukuba nomntwana?
UKUYA. Iimpawu zokungachumi zibandakanya iintlungu ngexesha lokwabelana ngesondo, ukuya exesheni ngokungaqhelekanga, igazi elimnyama okanye elimhlophe lokuya exesheni, amaxesha anzima, amade okanye abuhlungu, ukutyeba kakhulu kunye neemeko zonyango ezingaphantsi.
