Inouya nguva muhupenyu patinofunga kuwedzera mhuri uye tinoda kuti zviitike nekukurumidza sezvinobvira. Dzimwe nguva, zvisinei, nguva ino yakareba - kubata pamuviri kunoda kushanda nesimba uye kushivirira. Vakadzi vazhinji vanotendeukira kuna chiremba wavo kuti vabatsirwe, asi kunewo masikirwo emumba mishonga yekuwedzera mikana yako. Mushonga unosimbisa hukama hwakasimba pakati pekudya uye kubereka, ndosaka zviri, pakati pevamwe, kudya kwakaringana kunofanirwa kuve chinangwa chako chikuru!
Zvose zviri zviviri kuwandisa uye kuderera kwehuremu zvinogona kukonzera matambudziko. Naizvozvo, menyu yevabereki vese venguva yemberi haifanire kungoumbwa chete nezvakakosha uye zvishoma-yakagadziriswa zvigadzirwa, asiwo zvakasiyana. Utano hwakanaka ndiyo nyaya inokosha pano - ichaita kuti tive nechokwadi chekushanda kwakakodzera kwemitezo yekubereka. Hezvino izvo zvinoshanda zvakanyanya pakuvandudza kubereka:
- Fatty dairy - zvidzidzo zvekutanga muna 1989 zvakaratidza kuti kudya kumwe kushumira kwechigadzirwa chemukaka chakazara (kusanganisira mukaka) kunoderedza dambudziko rekushaya mbereko ne22%. Mukaka wakaderera-mafuta une kuwanda kwehomoni dzechirume dzinoita kuti pave nekusagadzikana kweiyo ovulation muvakadzi. Idya kamwe chete yemukaka pazuva - semuenzaniso girazi remukaka wakakora, pakiti yeyoghurt. Usawedzeredza nehuwandu hwayo uye panguva imwechete gadzirisa zvimwe zvigadzirwa zvekoriori zvakadai semaswiti uye zvinwiwa zvinotapira.
- vhitamini E - kushomeka kwayo kune mhedzisiro inouraya pakubereka. Muvarume, inobatsira kuparara kwembeu, muvakadzi inotokonzera kufa kwemwana, kuparara kwemimba uye kukanganisa kwepamuviri. Vitamin E inonzi "vitamini yekubereka" nekuda kwechikonzero. Iwe uchaiwana mumafuta ezuva uye mamwe mafuta emiriwo, gorosi germ, mazai yolks, hazelnuts, sipinashi, lettuce uye parsley.
- Folic acid - zvakakosha zvose panguva yekuzvitakura uye padanho rekuedza kumwana. Izvo zvinodiwa pakushanda kwakakodzera kweiyo hematopoietic system, uye kushomeka kwayo kunogona kuderedza urume huwandu uye kufamba kwembeu. Kuti udzivise izvi, sanganisira mbiriso, chiropa, sipinashi, lettuce, broccoli, legumes uye michero yecitrus mukudya kwako.
- simbi - kushayikwa kwesimbi kunokonzera kupererwa neropa, muvakadzi kunokonzera kurambidzwa kwekukura kwe fetus. Izvo zvinodiwa pakushanda kwakakodzera kwe embryo uye egg cell. Yayo inonyanya kunwiwa shanduro inogona kuwanikwa munyama tsvuku, chiropa, hove uye moyo, asi iron iri mumiriwo, michero uye chikafu chekuwedzera ndiyo inodzivirira yakanakisa kubva mukusabereka.
- zen'e - zvakakosha kunyanya mukudya kwemangwana baba. Inokanganisa kushanda kwakanaka kwenhengo dzesikarudzi, inowedzera urume huwandu uye mazinga e testosterone. Inowanikwa mumazai, mhodzi dzenhanga, nyama, mukaka, zvigadzirwa zvemukaka.
Mukuwedzera kune kudya kwakakodzera, chengetedzawo mararamiro ane hutano. Kuderedza caffeine, kunwa doro (kunyanya munyaya yekusaenda kumwedzi, zvinokurudzirwa kubvisa zvachose kubva mairi), muhuwandu hukuru hunoderedza mazinga e testosterone. Uyewo dzivisa macarbohydrates ari nyore anovhiringidza kushanda kwehomoni. Kunze kwekuti:
- Dzidzira nguva dzose - vakadzi vanodzidzira mitambo gore vasati vabata pamuviri kashoma kuti vave neanovulatory cycles.
- Dzivisa mafuta ekuzora – kureva, mishonga inonyorovesa inokuvadza mbeu.
- Chengetedza huremu hwemuviri hwakanaka - ndiko kuti, kubvisa kuwandisa kana kuwandisa. Vakadzi vane huremu hwemazuva ose vane mukana we50% wepamusoro wekubata pamuviri.
- Ita rudo pamazuva akaorera - mukana mukuru wekusangana unoitika pakusangana mukati memazuva mashanu isati yasvika kana panguva yekuzvara.