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Kubereka kugona kwepanyama kubata pamuviri uye kubereka mwana. Zvinoenderana nezvinhu zvakasiyana senge kudya zvinovaka muviri, hunhu hwepabonde, tsika nemagariro, endocrinology, nguva, mararamiro uye manzwiro. Kubereka kwemukadzi kunokwira mumakore avo ekutanga makumi maviri uye kazhinji kunodzikira mushure memakumi matatu [1] .
Dzidzo dzakawanda dzakaratidza kuti kubereka kwakaderera mumakore mashoma apfuura. Chidzidzo chakaburitswa mupepanhau reReproductive Biology uye Endocrinology chakataura kuti vangangoita gumi kusvika gumi neshanu muzana muzana yevakaroorwa vanobatwa nekushaya mbereko. [piri] . Sangano reWorld Health Organisation (WHO), rakati vakadzi vanosvika mamirioni makumi masere pasirese vakabatwa nekushaya mbereko kusvika pari zvino nehuwandu hwezvikamu makumi mashanu kubva muzana munyika dzichiri kusimukira [3] .
Chidzidzo chakaratidza kuti vanhurume ndivo vega vanoita makumi maviri kusvika makumi matatu muzana ezviitiko zvekushaya mbereko uye vanopa chikamu chezana muzana muzana yematambudziko [4] . IAmerican Society Yekubereka Mushonga (ASRM) inotsanangura kushaya mbereko sekutadza kubata nhumbu mushure megore kana anopfuura emakore ekuyedza kwehukama hwepanyama.
Vakaroorana vanogona kuronga kubata kwavo mimba nekutevera mamwe matipi atinawo pano emhedzisiro iri nani.
1. Teerera yako yemwedzi kutenderera
Kutevera kwemukadzi kwemazuva makumi maviri nemasere. Chengetedza runyorwa rwekuenda kwako kumwedzi uye tarisa kana nguva dzako dzakajairika kana zvisina kujairika. Maka makarenda ako sezvo achizokubatsira kufungidzira kuti ungangodaro uchive uchibuda rini, ino inguva iyo maovari achaburitsa zai rakagadzirira kusangana nembeu.
Mukadzi anokwanisa kubata pamuviri kana akaita bonde mumazuva matatu apfuura uye kusvika pazuva rekubuda. Ovulation inowanzoitika kutenderedza zuva regumi nemana remazuva makumi maviri nemasere ekuenda kumwedzi [5] .
2. Kurara pabonde kazhinji
Sekureva kwechidzidzo chakaburitswa muThe New England Journal of Medicine, kurara nemunhu mukati memazuva matanhatu anopera pazuva rekuvhurwa kunogona kuwedzera mikana yekubata [6] .
3. Regedza kusvuta
Kusvuta kunokanganisa kubereka mune vese varume nevakadzi [7] , [8] . Inogona kudzikisira urume hunhu, kudzikisa urume motility uye kuwedzera njodzi yembeu dzakaumbwa zvisina kujairika, nokudaro ichideredza kugona kwemurume kusangana nemazai.
4. Dzivisa kunwa doro
Dzivisa kunwa doro sezvo rave rakabatana nekudzikira libido uye kudzikisira huwandu hwehurume muvarume. Vakadzi vanonwa doro rakawanda vane njodzi yekuwedzera kushaya mbereko. Nekudaro, kana iwe uri kuronga kubata nhumbu, deredza kunwa kwedoro [9] .
5. Wana hope dzakanaka
Kurara zvisina kujairika uye kurara kwenguva pfupi kana kwenguva refu panguva dzehusiku kunogona kukanganisa maitiro ekubereka. Chidzidzo chakaratidza kuti varume vane dambudziko rekurara husiku uye vanorara kwenguva pfupi kana yakareba kwenguva vanoderedza mikana yekubata [10] .
6. Idya zvekudya zvinovaka muviri
Kudya chikafu chakazara mavitamini akakosha uye mamineral senge zviyo zvizere, michero, miriwo uye nzungu zvinogona kubatsira kuvandudza kubereka kwako. Idya chikafu chine hutano chakaringana kugadzirira muviri wako kuti uve nepamuviri sekudya chisingaenzaniswi kunowedzera huremu, izvo zvinokonzeresa kushandurwa kweiyo ovari basa, nokudaro nekuwedzera mikana yekushaya [gumi neimwe] .
7. Chengetedza huremu hune hutano
Kuva pasi pehuremu kana kuwandisa muviri kunowedzera mikana yekushaya mbereko. Imwe ongororo yakaratidza kuti nguva yekuita nhumbu inova yakareba kuvakadzi vane body mass index (BMI) yakakwira kupfuura 25 kg / m2 kana pasi pe19 kg / m2 [gumi neimwe] .
8. Deredza kunwa zvine caffeine
Kana iwe uri kuyedza kubata pamuviri, uchafanirwa kudzikisa kudyiwa kwecaffeine. Kudya kwakakwirira kwecaffeine kunowedzera nguva yekubata uye njodzi yekubata pamuviri [12] .
9. Dzivisa kushanda zvakaoma
Kunyangwe, kurovedza muviri kwakakosha kuti muviri wako ugare wakagwinya uye uine hutano, kurovedza muviri zvakawandisa kana kudzidzira kugara uchinetsa kushanda kunogona kukanganisa ovulation. Bvunza wako gynecologist kuti ndeapi maexercise anoenderana newe kana uri kuronga kubata nhumbu.
10. Ziva nezvekudzikira kwekubereka zvine chekuita nezera
Zera remukadzi chinhu chakakosha kukurudzira mikana yekubata, iyo inototanga kudzikira nemakore makumi maviri nemashanu kusvika makumi matatu ekuberekwa. Zvakare, kushaya mbereko kwave kuchisanganiswa nekukwegura oocytes. Iyo United States data yakaratidza kuti njodzi yekushaya mbereko yakapetwa kaviri muvakadzi vane makore 35-44 makore zvichienzaniswa nevakadzi vane makore 30-34 makore [13] .
11. Deredza kunetseka
Kushushikana kwepfungwa, kunyanya mumadzimai anoshanda nesimba kwakabatanidzwa nekushaya mbereko. Kuwedzera kwehuwandu hwekushushikana kunogona kushandura kukura kwehutano hweoocyte uye kudzora mikana yekubata [14] .
12. Usatora zvinodhaka zvisiri pamutemo
Iko kushandiswa kwezvinodhaka zvinodhaka kune zvakashata kukanganisa kubereka. Vakadzi vanoshandisa mbanje vari panjodzi huru yekushaya mbereko nekuti mbanje ine ma cannabinoid ayo anosunga kune zvinogamuchirwa zviri muchibereko kana ductus deferens. Muvanhurume, mbanje inoderedza mbeu yemurume, inoderedza urume kugona, inoderedza testosterone uye spermatogenesis. Zvese izvi zvinhu zvinogona kukanganisa maitiro pakubata [gumi neshanu] .
13. Tsvaga rubatsiro rwechiremba
Vese varume nevakadzi vanofanirwa kuita ongororo yekuongorora kubereka iyo inosanganisira kuongorora kwepanyama uye nhoroondo dzezvekurapa uye dzepabonde dzevose vari vaviri. Bvunzo iyi ichaongorora chakakonzera uye gynecologist ichakubatsira kukutungamira kuti ungawedzera sei mikana yekubereka.
Kazhinji FAQs
1. Sei ndisiri kubata nhumbu kunyangwe ndiri kubuda mazai?
TO. Panogona kuve nezvakawanda zvakadai sekukanganisa kweovulation, huwandu hwehurume hwakaderera mune mumwe wako, matambudziko echimiro muhurongwa hwekubereka kana chero mamiriro ehutano ari pasi.
2. Chii chandinofanira kudya kuti ndiite nhumbu?
TO . Miriwo yakasvibira yemashizha, michero yemuchero, nzungu, bhinzi, zviyo zvakakwana uye zviyo zvakasimbiswa
3. Ndezvipi zviratidzo zvekutadza kuita mwana?
TO. Zviratidzo zvekushaya mbereko zvinosanganisira kurwadziwa panguva yebonde, zvisina kujairika kuenda kumwedzi, kusviba kana kuchena kweropa, nguva inorema, yakareba kana inorwadza, kufutisa uye mamiriro ehutano ari pasi.
