Muddin ya kasance matsakaici, aikin motsa jiki na yau da kullun yana da tasiri mai kyau akan yawancin hanyoyin ilimin halittu, gami da haihuwar namiji da mace. Motsa jiki yayin da ciki kuma yana yiwuwa kuma har ma an ba da shawarar, ta hanyar daidaita al'adar ku zuwa ciki.

A cikin mata

Nazarin Jami'ar Boston (1) ya bincika alaƙa tsakanin BMI, haihuwa da aikin jiki a cikin ƙungiyar mata fiye da 3500. Sakamakon ya nuna fa'idar matsakaiciyar motsa jiki a kan haihuwa, ba tare da la'akari da BMI ba. Don haka, idan aka kwatanta da matan da ke yin kasa da awa ɗaya na motsa jiki a mako, waɗanda suka yi matsakaicin motsa jiki na aƙalla awanni 5 a mako sun kasance 18% mafi kusantar samun juna biyu.

Aikin motsa jiki na yau da kullun yana taimakawa wajen kiyaye nauyi mai ƙoshin lafiya, kuma ta wannan hanyar, yana da fa'ida ga haihuwa saboda ƙima ko kiba yana ƙara haɗarin haɗarin ovulation. A zahiri kitse mai kitse yana ɓoye hormones wanda, fiye da kima, na iya rushe ɓoyayyen gonadotropins (LH da FSH), manyan abubuwan hawan jini na mahaifa.

A cikin mutane

A bangaren namiji kuma, bincike da yawa sun nuna fa'idar aikin motsa jiki akan haihuwa, kuma musamman akan tattara maniyyi.

Nazarin 2012 na Makarantar Kiwon Lafiyar Jama'a ta Harvard (2) akan maza 182 masu shekaru 18 zuwa 22 sun nuna manyan bambance -bambance a cikin yawan maniyyi gwargwadon matakin salon zama da zaman motsa jiki. Mazan da ke kallon talabijin sama da awanni 20 a mako suna da kashi 44% na ƙarancin maniyyi fiye da maza waɗanda da kyar suke kallon talabijin. Mazan da ke yin matsakaici zuwa matsanancin motsa jiki na fiye da awanni 15 a kowane mako suna da ƙwayar maniyyi 73% sama da maza da ke yin ƙasa da awanni 5 na wasanni a mako.

Nazarin Iran (3) yayi ƙoƙarin ayyana ƙarfin aikin motsa jiki wanda ya fi fa'ida ga haihuwa ta maza ta hanyar gwada ƙungiyar maza masu shekaru 25 zuwa 40 shekaru uku ka'idoji akan takalmi, tsawon makonni 24: horo mai ƙarfi na matsakaici, horo mai zurfi, horo na tazara mai ƙarfi. (HIIT). Ƙungiyar kulawa ta huɗu ba ta shiga wani aikin jiki ba. Sakamakon ya nuna cewa duk wani aikin motsa jiki da ya inganta ingancin maniyyi tare da ƙananan alamomin danniya da kumburi. Ci gaba da horo na matsakaicin matsakaici (30 min 3 ko sau 4 a mako) an sami mafi fa'ida, tare da ƙimar maniyyi ya ƙaru da 8,3%, ƙwayar maniyyi ta ƙaru da 21,8%, da ƙarin spermatozoa motile tare da ƙarancin abubuwan da ke da alaƙa.

Aikin da ya gabata daga Makarantar Kiwon Lafiyar Jama'a ta Harvard (4) da aka gabatar a 2013 American Society of Reproductive Medicine Congress ya nuna fa'idodin ayyukan waje da ɗaga nauyi a kan haihuwar namiji, tare da yuwuwar hanyoyin aiwatar da aikin samar da bitamin D da ɓoyewar. na testosterone.

Motsa jiki a lokacin ovulation ba shi da wani tasiri a kan damar hadi idan saduwa ta faru. Hakanan, motsa jiki a farkon ciki baya ƙara haɗarin ɓarna. A cikin fiye da 70% na lokuta, zubar da ciki yana da alaƙa da abubuwan rashin lafiyar chromosomal a cikin amfrayo (5).

A cikin mata

Idan matsakaicin motsa jiki yana da fa'ida ga haihuwa ta mace, wanda ake aiwatarwa da ƙarfi, a gefe guda, yana iya samun sakamako masu illa.

Sakamakon binciken na Boston ya nuna cewa mata masu kauri ko na al'ada waɗanda suka yi fiye da awanni 5 na ci gaba da motsa jiki a kowane mako sun ragu da kashi 32% na samun juna biyu. Sauran karatuttukan, kamar Nazarin Lafiya ta Arewa Trøndelag (6), sun riga sun kafa hanyar haɗin gwiwa tsakanin wasanni mai ƙarfi ko babban matakin haƙuri (marathon, triathlon, kan ƙetare ƙasa) da haɗarin rashin haihuwa.

An gane shi a duniyar wasanni, musamman jimiri da rawa rawa, cewa mata masu yin motsa jiki mai ƙarfi ko babban matakin galibi suna da lokutan rashin daidaituwa da rikicewar ovulation. A cikin yanayin matsanancin damuwa-wannan shine lamarin yayin wasa babban matakin wasanni-jiki yana shiga yanayin “tsira” kuma yana tabbatar da mahimmancin ayyukan sa a matsayin fifiko. Aikin haihuwa shine sakandare kuma hypothalamus baya sake tabbatar da ɓoyayyen hormones na sake zagayowar mahaifa. Sauran hanyoyin sun zo cikin wasa kamar ƙaramin kitse wanda zai iya, kamar wucewar sa, ya rushe ɓoyayyen hormone. Don haka an tabbatar da cewa ƙananan nauyin jiki (BMI ƙasa da 18) na iya rage samar da GnRH, tare da sakamakon rikicewar ovulation (7).

An yi sa'a, illolin da horo mai nauyi zai iya wucewa kawai.

A cikin mutane

Nazarin daban -daban (8, 9) sun nuna cewa hawan keke na iya canza ingancin maniyyi, tare da rage yawan maniyyi da motsi. Nazarin daban -daban (10) sun kuma nuna cewa motsa jiki da aka yi da ƙarfi na iya yin illa ga ingancin maniyyi ta hanyar ƙaruwa da zafin jiki, wanda zai canza maniyyi. Don yin aiki yadda yakamata, lallai ƙwaro ya kasance a zazzabi na 35 ° C (wanda shine dalilin da yasa basa cikin ciki (.

Wasan motsa jiki mai ƙarfi na iya shafar sha'awar jima'i, yana ba da shawarar nazarin 2017 (11), kuma ta haka ne rage yawan yin jima'i don haka damar yin ciki.

Abu ne mai yiyuwa, har ma yana da kyau, don ci gaba da motsa jiki na matsakaici yayin daukar ciki idan bai gabatar da wasu matsaloli ba (ciki biyu, barazanar rashin haihuwa, hauhawar jini, IUGR, cizon mahaifa, mahaifa previa, cuta. ruwa, fashewar membranes, ciwon sukari 1 wanda ba a sarrafa shi, matsanancin karancin jini, tarihin rashin haihuwa).

Yawancin karatu sun nuna fa'idodin wasanni a cikin mata masu juna biyu cikin koshin lafiya, duka na jiki (rage haɗarin ciwon sukari na ciki, haɗarin jijiyoyin jini, hauhawar nauyi, jin daɗin haihuwa na halitta) da tunani blues). Idan wannan aikin yana da matsakaici kuma likitan yana kula da shi, baya haɓaka haɗarin rashin haihuwa, ɓarna, ko raunin ci gaba (IUGR) (11).

Ayyukan motsa jiki shima yana cikin tsarin tsabta da ƙa'idodin abinci don rigakafin cututtukan ciki daban -daban: maƙarƙashiya, ƙafafu masu nauyi, ciwon baya, rashin bacci.

Koyaya, dole ne ku zaɓi ayyukanku da kyau kuma ku daidaita aikinku. Shawarwarin ƙasa da ƙasa suna kira na mintuna 30/40 na matsakaicin ƙarfin motsa jiki sau 3-4 a mako, kazalika da mintuna 30 na ginin tsoka sau ɗaya ko sau biyu a mako (1).

Wanne wasanni don fifita?

Tafiya, kekunan motsa jiki, iyo, iyo aerobics na ruwa da yoga an fi amfani dasu yayin daukar ciki.

Wasu yakamata a guji saboda haɗarin faduwa, girgiza da raɗaɗi, musamman: wasannin yaƙi (dambe, kokawa, da sauransu), kankara mai tsayi, kan kankara, hawa, hawa doki, wasannin ƙungiya, wasanni masu tsayi, ruwa mai zurfi, motsa jiki kwance a bayan baya bayan sati na 20 (saboda haɗarin matsi na vena cava).

Har zuwa lokacin da za a yi wasanni?

Ana iya ci gaba da yin irin wannan aikin har zuwa ƙarshen ciki, daidaita ƙarfin a cikin makonni.