Abinci don daukar ciki

Yara furanni ne na rayuwa. Wannan shine farin cikinmu da rauninmu. Muna son su sosai kuma muna mafarkin su. Amma ba koyaushe za mu iya yin ciki ba. Mafi ban sha'awa, dalilan da ke haifar da hakan sau da yawa ba su kasance a cikin matsalolin kiwon lafiya da mata ko maza suke da su ba, amma a cikin abincinsu. Kuma a wannan yanayin, don cika mafarkin da ake so, kuna buƙatar kaɗan: cire wasu samfurori daga gare ta, maye gurbin su tare da wasu.

Abinci da daukar ciki

Anyi magana game da tasirin abinci mai gina jiki akan ikon daukar ciki a cikin lamuran kimiyya kwanan nan. Shekaru da dama da suka wuce, kwararrun Jami'o'in Harvard suka kirkiro abin da ake kira “Abincin haihuwa”Kuma ya tabbatar da ingancinsa a aikace. Sun gudanar da wani bincike wanda sama da mata dubu 17 masu shekaru daban-daban suka halarci. Sakamakon sa ya nuna cewa abincin da suka kirkira na iya rage haɗarin haɓaka rashin haihuwa saboda rikicewar ƙwai da kashi 80%, wanda galibi shine asalin sa.

Duk da haka, a cewar masana kimiyya, wannan tsarin abinci mai gina jiki yana da tasiri mai kyau ba kawai ga mata ba, har ma a kan maza. An bayyana wannan ta gaskiyar cewa duk samfuran, ko kuma abubuwan da suka ƙunshi da shiga cikin jiki, suna shafar tsarin haihuwa. Don haka, ana yin kira na hormones, alal misali, godiya ga phytonutrients. Kuma ana ba da kariya ga kwai da maniyyi daga free radicals godiya ga antioxidants.

Jill Blackway, co-marubucin littafin “3 haihuwa shirin haihuwa“. Ta yi iƙirarin cewa a cikin matakai daban-daban na sake zagayowar a jikin mace, matakai daban-daban na faruwa, haɗuwa da haɗakar wasu kwayoyin hormones. Sabili da haka, "idan mace tana son ƙara samun damar ɗaukar ciki, tana buƙatar cin waɗannan abincin da jikinsu ke buƙata a wani lokaci ko wani." Watau, yayin al'ada, tana bukatar shan karin baƙin ƙarfe, a lokacin ɓarna - ƙwayoyin cuta da bitamin E, da kuma lokacin ƙwai - zinc, omega-3 fatty acid, bitamin B da C.

Ya kamata a lura cewa ba kamar sauran ba, abincin haihuwa ya sami amincewar masana kimiyya da likitoci da yawa. Kuma duk saboda ba ya samar da duk wani ƙuntatawa na abinci, akasin haka, yana bada shawarar rarraba shi kamar yadda zai yiwu tare da samfurori masu lafiya. Bugu da ƙari, ya kamata ba kawai isa ba, amma da gaske da yawa a cikin abinci. A ƙarshe, yanayi ya “tsara” mutum ta yadda a lokacin yunwa ba zai iya haifuwa ba, kuma a cikin yanayi mai yawa yana jin daɗin zuriyarsa har ya ƙoshi.

Abubuwa masu amfani don daukar ciki

Abincin haihuwa ya ce: kuna son yin ciki? Ci komai da ƙari. Koyaya, kada mutum ya manta cewa maza da mata sun bambanta. Hanyoyi daban-daban suna faruwa a jikinsu, kuma ana haɗa nau'ikan homon daban-daban a cikin adadi daban-daban. Wannan shine dalilin da ya sa suke buƙatar bitamin daban-daban da ma'adanai don ɗaukar ciki.

Me mata ke bukata?

• Iron - Kai tsaye yana shafar yanayin haila. Rashin sa, a mafi kyau, na iya haifar da karancin jini, wanda mahaifa da ƙwai ba sa karɓar isashshen oxygen, wanda ke shafar mummunan aikin su, kuma mafi munin, zuwa rashi ƙwai. Wanda ake ganin shine asalin dalilin rashin haihuwa na mata.
• Tutiya - Yana da alhakin kiyaye matakan mafi kyau duka na estrogen da progesterone kuma yana tabbatar da ƙarancin kwan kwan.
• Folic acid - yana shiga cikin samuwar jajayen kwayoyin jini kuma yana hana ci gaba da karancin jini. Bugu da ƙari, likitoci sun ba da shawarar yin amfani da shi ba kawai kafin ciki ba, har ma a lokacinsa, don keɓance abubuwan da ke faruwa na cututtukan ƙwayar mai tayi.
• Vitamin E - yana daidaita kwayar halittar homonin jima'i da matakin insulin a cikin jini, yana shirya rufin mahaifa don dasa kwayayen da ke haduwa, yana daidaita asalin halittar homon kuma yana inganta farkon fara yin kwai.
• Vitamin C shine maganin antioxidant mai ƙarfi wanda ke kare sel daga tsattsauran ra'ayi kuma yana rage mummunan tasirin damuwa a jiki.
• Manganese yana da wuyar gaskatawa, amma yana inganta kwayar halittar gland, wanda tsarin halittar haihuwar uwa ya dogara da ita.
• Omega-3 fatty acid - aseara damar samun ciki ta hanyar ƙara yawan jinin mahaifa. A lokacin daukar ciki, ana rage kasadar haihuwa tun da wuri, kuma ana bunkasa ci gaban tayin.

Me maza ke bukata?

• Zinc wani abu ne mai karfafa karfin garkuwar jiki, wanda kuma yake shafar yawa da ingancin kwayoyin halittar maniyyi (gami da motsinsu), kuma yana shiga cikin tsarin samuwar su. Kari akan hakan, yana inganta kirkirar sinadaran jima'i kuma shine ke da alhakin rabewar kwayar halitta.
• Selenium - yana inganta motsin maniyyi kuma yana kara yawansu, sannan kuma yana shiga cikin aikin hada kwayoyin testosterone. A cewar likitoci, rashin wannan abin da ke jikin namiji ne zai iya haifar da zubewar ciki a cikin mace ko larurar haihuwa a cikin dan tayi.
• Vitamin B12 - yana ƙaruwa da motsawar maniyyi - gaskiyar da masu binciken Jafan suka tabbatar daga jami'ar Yamaguchi.
• Vitamin C - yana hana maniyyi mannewa ko gurbataccen abu - daya daga cikin abubuwan da ke haifar da rashin haihuwa ga maza.
• Omega-3 fatty acids - sune ke da alhakin hadakar prostagladins, rashinsu yana haifar da raguwar ingancin maniyyi.
• L-carnitine ɗayan mashahuran masu ƙona kitse ne kuma, a haɗe, hanya ce don haɓaka inganci da yawan maniyyi.

Manyan samfuran 20 don ɗaukar ciki

Qwai sune tushen bitamin B12, D da kuma furotin - wadannan da sauran abubuwan kananan da macro sune suke da alhakin samuwar sabbin kwayoyin halitta da kuma hada sinadaran halittar jima'i a cikin dukkanin jinsunan.

Kwayoyi da tsaba - sun ƙunshi omega-3 fatty acid, zinc, bitamin E da furotin, wanda ke inganta ingancin maniyyi a cikin maza da kuma daidaita homonin mata.

Alayyafo tushe ne na baƙin ƙarfe, furotin, carotene, acid acid, antioxidants, bitamin da ma'adanai waɗanda ke shafar haihuwa. Baya ga shi, sauran kayan lambu masu launin koren ganye suna da kaddarori iri ɗaya.

Beets - suna ƙunshe da baƙin ƙarfe, wanda ke shiga cikin hanyoyin hematopoiesis kuma yana inganta farkon farawa ƙwan mace a cikin mata.

Lentils - sun ƙunshi muhimman amino acid. Duk da haka, ya zama dole a yi amfani da shi riga saboda yana ɗaya daga cikin 'yan samfurori masu dacewa da muhalli waɗanda ba su da ikon tara abubuwa masu guba.

Almonds shine tushen bitamin B da E, da kuma kitse na kayan lambu, wanda ke taimakawa wajen daidaita matakan homon na mata. Bugu da kari, yana dauke da tagulla, phosphorus, iron, potassium da furotin wadanda maza ke bukata.

Man zaitun - yana ƙunshe da adadi mai yawa na abubuwan gina jiki kuma yana inganta shaƙar su. Zaka iya maye gurbinsa da zaitun.

Avocado shine tushen oleic acid, wanda ke daidaita matakan cholesterol na jini.

Broccoli-Ya ƙunshi bitamin C, zinc, selenium, phosphorus da beta-carotene, waɗanda ke ba da gudummawa ga farkon ɗaukar ciki.

Berries shine tushen bitamin B, C da A, da kuma wasu abubuwan alamomin da ke da kyakkyawan tasiri akan aikin tsarin haihuwa.

Yogurt - ya ƙunshi bitamin D, B12, tutiya da babban adadin furotin. Daga cikin wasu abubuwa, yana inganta narkar da abinci da kuma shayar da abubuwan gina jiki.

Hanta - Yana ɗauke da bitamin D, zinc, selenium, folic acid, baƙin ƙarfe da bitamin B12 - duk waɗancan abubuwan da ke shafar ikon yin ciki kai tsaye.

Oysters tushen zinc ne, wanda ke da babban tasiri akan tsarin rigakafi da haihuwa. Kuna iya maye gurbin su da kowane abincin teku.

Ruwan zuma samfuri ne wanda ya ƙunshi matsakaicin abubuwa masu amfani, kuma shima aphrodisiac ne mai ƙarfi.

Salmon shine tushen bitamin D, omega-3 fatty acid, selenium, zinc da bitamin B12, waɗanda ke haɓaka ingancin maniyyi a cikin maza da haɓakar hormone a cikin mata. Sauran nau'ikan kifaye za su yi aiki a maimakon haka.

Legumes ne na abinci masu kyau don ƙarfafa jiki da baƙin ƙarfe, furotin, da folic acid.

Buckwheat da sauran hatsi hadaddun carbohydrates ne waɗanda ke ba wa jiki kuzari da daidaita matakan sukari na jini. A ƙarshe, ta hanyar, na iya haifar da rikicewar hormonal a cikin mata.

Abarba shine tushen manganese.

Tafarnuwa - Yana ɗauke da sinadarin selenium da wasu abubuwa da ke ƙara haɗarin samun ciki kuma suna ba da gudummawa ga adana ta a nan gaba.

Turmeric shine tushen antioxidants.

Duk da cewa akwai garantin nasara dari bisa dari abincin haihuwa baya bayarwa, ya zama yana daɗa shahara a kowace shekara. Kawai saboda yana ba ku damar warkar da jiki kafin ɗaukar ciki kuma ku ba da gudummawa mai mahimmanci ga lafiyar jaririn da ba a haifa ba. Ko sauraren shawarwarin nata ko rashin sauraransu ya rage naku! Amma, a cewar masana, har yanzu yana da daraja ƙoƙarin canza rayuwar ku zuwa mafi kyau tare da taimakon ta!

Kada kaji tsoron canji! Yi imani da mafi kyau! Kuma ku yi farin ciki!