Gaskiya Game da Haihuwa da Tsufa

Wadatacce

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Gabaɗaya muna tunanin mayar da hankali na rayuwa akan daidaitaccen abinci shine mafi kyawun fare. Amma bisa ga sabon binciken da aka buga a cikin Aikace -aikacen Cibiyar Kimiyya ta Ƙasa, Yin amfani da ma'auni na macronutrients da muke ci a tsawon rayuwarmu na iya taimakawa wajen bunkasa haihuwa da rayuwa.

A cikin binciken, masu binciken sun sanya beraye 858 akan daya daga cikin nau'ikan abinci daban-daban guda 25 tare da nau'ikan furotin, carb, mai da adadin kuzari. Watanni goma sha biyar cikin binciken, sun auna beraye maza da mata don nasarar haihuwarsu. A cikin jinsi biyu, tsawon rayuwa kamar an tsawaita akan babban carb, shirin ƙarancin furotin, yayin da aka haɓaka aikin haihuwa akan babban furotin, ƙarancin abincin carb.

Wannan bincike har yanzu sabo ne, amma masana kimiyyar da abin ya shafa suna tunanin zai iya zama mafi kyawun dabarun samun nasarar haihuwa fiye da jiyya na yanzu. "Yayin da mata ke ƙara jinkirta haihuwa, buƙatar taimakon fasahar haihuwa ta ƙaru," in ji marubucin binciken Dr. Samantha Solon-Biet daga Cibiyar Charles Perkins a Jami'ar Sydney."Tare da ƙarin karatu, yana yiwuwa maimakon mata masu ƙarancin haihuwa su koma hanzarin zuwa dabarun IVF masu ɓarna, ana iya ƙirƙirar wata dabarar da za ta iya canza rabo na kayan abinci masu gina jiki don haɓaka haɓakar mace. Wannan zai guje wa buƙatar taimakon likita, sai dai a cikin mafi munin lamura. "

Don taimaka mana mu sanya abinci mai gina jiki, tsufa, da haihuwa cikin hangen nesa, mun tuntubi wasu ƙwararrun masana.

Me yasa furotin don ciki?

Yana da ma'ana cewa furotin zai haɓaka haɓakar haihuwa, a cewar masanin abinci Jessica Marcus, RD "Protein yakamata ya kasance mai hankali yayin lokacin haihuwa, saboda yana da mahimmanci don gina sel da kyallen takarda da mahimmanci ga ci gaban tayi," in ji ta. "A gaskiya, mahaifiyar da ke cin isasshen adadin kuzari amma rashin isasshen furotin na iya samun nauyi mai yawa da kanta amma ta ƙare tare da ƙaramin jariri. Rashin isasshen abinci kuma na iya ba da gudummawa ga kumburi. Abubuwa masu kyau sune wake, legumes, kwayoyi da tsaba, kaji, jingina. nama, kiwo da kifi. "

Yayin da ake buƙatar karin furotin yayin da kuke ƙoƙarin yin ciki, har yanzu akwai abubuwa da yawa da ba mu sani ba. "Zan faɗakar da mata da kada su fara cin naman nama 20 oz sau uku a rana," in ji Liz Weinandy, MPH, RD, LD, wata likitar abinci a Cibiyar Kiwon Lafiya ta Jami'ar Jihar Ohio ta Wexner wadda ita ma ta rufe yawan OB/GYN. "Idan mace tana son ta ɗan ci gaba da cin abinci mai gina jiki, hakan zai yi kyau-amma a mai da hankali kan cin madafan hanyoyin da ba a sarrafa su sosai. A takaice dai, rage naman abincin rana, karnuka masu zafi, da salami da ƙara tushen tushe, kamar kwai na kaji, 'yan lokuta a mako. " (Kuma ka nisanci wadannan Abinci guda 6 wadanda ba su da iyaka a lokacin daukar ciki).

Shin wasu abinci ko ƙungiyoyin abinci suna haɓaka haihuwa?

A cewar Marcus da Weinandy, mayar da hankali kan daidaituwa yana da tasiri musamman. Yana da sauƙi, amma yawancin mata ba sa nan. "Abincin shuka kamar sabbin kayan marmari, 'ya'yan itatuwa, da hatsi duka yakamata su zama tushen abincin," in ji Marcus. "Suna samar da bitamin, ma'adanai, da phytonutrients duk taurari kamar folate don hana lahani na bututu, baƙin ƙarfe don ci gaba da ƙara yawan jini, calcium don samuwar kashi da tsarin ruwa, da kuma bitamin C don ci gaban hakori da kashi."

Mayar da hankali kan mahimman kitse na iya zama mai tasiri. "Kayayyakin kiwo masu kitse kamar madara da yoghurt na iya ƙara yawan haihuwa kuma," in ji Weinandy. "Wannan ya sabawa hikimar al'ada da jagororin yau da kullun wanda kowa da kowa, gami da mata masu ƙoƙarin yin ciki, yakamata su cinye samfuran madara mai kitse ko mai. Wasu masana sun yi imanin akwai mahaɗan da aka samo a cikin madarar madarar madara waɗanda ke da fa'ida don ɗaukar ciki."

Yayin da bincike kan kitse har yanzu da wuri kuma hasashe ne, waɗanda ke neman yin ciki na iya son yin la’akari da shi. Weinandy ya ce, "Idan mata suna bin tsarin abinci mai ƙoshin lafiya, abinci biyu zuwa uku na samfuran madara mai kitse a rana yana da ƙima." . "Bugu da kari, karin mai mai lafiya na iya tallafawa daukar ciki. Musamman, omega-3s da aka samu a cikin avocados, kifin mai, man zaitun, da kwayoyi da iri duk fara ne mai kyau. " (Samu ingantacciyar fahimta game da waɗannan Tatsuniyoyin Haihuwa: Rarraba Gaskiya daga Almara.)

Shin abinci ne Kara mahimmanci ga haihuwa yayin da muke tsufa?

Yana da mahimmanci a tuna cewa haihuwar mutum ɗaya ce, kuma tana kan gaba a wurare na musamman ga mu duka. "Bayan haka, yin ciki yana ƙara zama da wahala," in ji Marcus. "Da yawan abin da za mu iya yi don kula da lafiyar jiki, mafi kyawun damarmu. Duk da yake ba za mu iya sarrafa tsarin tsufa ba, za mu iya sarrafa abin da muke ci kuma mu ba jiki madaidaicin tubalin gini don ƙirƙirar sel masu lafiya da kyallen takarda, kafa tushe mai ƙarfi don samun nasarar ciki. "

Tun da haihuwa gabaɗaya yana raguwa yayin da muke tsufa, yin mafi kyawun zaɓi na yau da kullun yana da mahimmanci yayin da mata ke neman ɗaukar yara daga baya a rayuwa. Weinandy ya ce "Wataƙila duk abin da ke kusa da lafiya yana da mahimmanci ga haihuwa yayin da muke tsufa," in ji Weinandy. "Tabbatar samun isasshen bacci, aiki na yau da kullun da rage matakan damuwa baya ga cin daidaitaccen abinci mai ƙoshin lafiya duk suna da mahimmanci ga lafiyar mu gaba ɗaya, don haka me yasa ba za su kasance don ɗaukar ciki ma ba?"

A cewar Weinandy, dabarun da suka fi dacewa don haɓaka haihuwa a cikin tsofaffin shekarun haihuwa shine bin tsarin abinci mai kyau. tsari. "Ina tsammanin koyaushe muna neman takamaiman abinci ko abinci mai gina jiki don ƙarawa ko fitar da abincin mu, amma wannan ya ɓace jirgin ruwan," in ji ta. "Ina son mata na kowane zamani, musamman waɗanda ke ƙoƙarin ɗaukar ciki, su kalli babban hoto su tabbatar suna samun 'ya'yan itatuwa da kayan marmari da yawa, galibi hatsi cikakke, fat mai lafiya, da sauransu. Wani lokacin muna samun haka ya mai da hankali kan furotin mai kama da mai gina jiki, a cikin wannan yanayin-da muke juya ƙafafun mu ba tare da abin da za mu nuna ba. ”

Me zaku iya yi yanzu?

A cewar Marcus da Weinandy, waɗannan matakai ne waɗanda matan da suka rigaya suka yi ciki za su iya ɗauka:

• Mayar da hankali kan tsarin cin abinci mai ƙoshin lafiya tare da isasshen furotin, yalwar 'ya'yan itatuwa da kayan marmari, galibi hatsi, legumes da fat mai lafiya kamar waɗanda ake samu a cikin kifi, goro, avocados da man zaitun.

• Tabbatar cewa abincin ku ya bambanta don guje wa duk wani rashi na bitamin da ma'adanai, kuma ba ku cin abinci iri ɗaya kowace rana.

• Zaɓi abinci na yau da kullun da abubuwan ciye -ciye dangane da furotin, fiber, da fats masu lafiya, waɗanda zasu iya taimakawa kiyaye matakan sukari na jini. Wannan yana taimakawa matakan insulin su daidaita, kuma yana fitar da tarin matakan hormone lafiya a cikin jiki.

• Bitamin kafin haihuwa zai iya taimakawa wajen cike kowane gibin abinci. Gwada bitamin na tushen abinci tun da sun kasance sun fi dacewa da su.

• Zaɓin mafi yawa duka, abincin da aka sarrafa kaɗan yana da kyau.

• Sanya lokacin da ake buƙata don cin abinci da kyau, tunda yana shafar ba haihuwa kawai ba har da ci gaban jariri a cikin mahaifa da bayan haihuwa.

• Kada ku doke kanku game da abincinku. Ƙananan abinci na “takarce” ba makawa kuma yana da kyau.

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