Mukati
Kudya zvine hutano kuti utore mimba
Chii chinonzi kudya kusati kwaita pamuviri?
Yakananga kubva kuGreat Britain neUnited States, iyi pre-conceptual nutrition inosanganisira kutora mavhitamini akawanda nemaminerari sezvinobvira. Ndivo vanoita kuti miviri yedu imhanye zvakanyanya, kunyanya panyaya yekuzvara mwana. Chokwadi, kushomeka kwekudya kunogona kuve kwakatangira dambudziko reorganic. Kuisa kusawirirana parutivi rwako, usazeza kupa chikafu ichi kune mumwe wako. Zvakakosha kuchengetedza muviri wako pamwe chete newako.
Chikafu chinokanganisa kunaka kwembeu. Imwe ongororo yakabudiswa muna 2012 mujenari "Fertility and Sterility" yakaratidza kuti kudya kwevhitamini C, E, zinc uye folic acid, kwakaita kuti zvikwanise kuvandudza kunaka kwembeu muvarume vane makore makumi mana nemana zvichikwira. Imwezve, ongororo ichangoburwa yakagumisa kuti iyo kunyanya kushandiswa kwenyama yakagadzirwa, kunyanya soseji kana bhekoni, kuderedza kubereka. Cherechedza kuti zvakanakisisa ndezve tanga kudya mwedzi mitanhatu isati yabata pamuviri, kuderedza mutoro wezvigadzirwa zvine chepfu uye kuzadzazve mamicronutrient stocks.
Antioxidants emazai uye urume
Betacarotene, vhitamini C kana polyphenols: Aya ndiwo ma antioxidants anofanirwa kufarirwa. Vanoderedza chepfu yese inoita kuti chimiro chako chekubereka chipere. Zvinowanikwa muhuwandu mumichero nemiriwo. As to selenium, inobatsira kubvisa simbi inorema, yakadai semercury kana lead. Iyi antioxidant chikamu chekuumbwa kwembeu. Vamwe vanyori vanototenda kuti yaizodzivirira mazai uye urume kubva mukukuvadzwa kwechromosomal. Inogona kudyiwa nguva dzose muhove, mazai, nyama, uye mudiki mudiki cheeses. Vitamin E inokoshawo. Inodzivirira cell membranes kubva kune oxidation. Inowanikwa mumafuta akadai semafuta, bota, uye muhuwandu hwakakosha mumafuta egorosi.
Dzivisa kushomeka kwe zinc
Mune vese vakadzi nevarume, zinc inovandudza kugadzirwa kwe testosterone, iyo libido hormone. Inonyanya kuwanikwa mu oyster uye chiropa. Pamusoro pemurume, zinc ine basa guru mukugadzirwa kwembeu, uye kushayikwa kunobatanidzwa zvakananga nekuderera kwembeu. 60% yevarume havana zinc. Kudivi remukadzi, zinc inodzivirira kubva pamuviri pakutanga kwenhumbu pamwe nekukanganisika. 75% yevakadzi havagamuchire zvikamu zviviri kubva muzvitatu zvezvinokurudzirwa zuva rega rega. Saka zvipinze nendiro yakanaka yemaoyster nguva nenguva.
B mavhitaminzi ekubvisa mimba
The vhitamini B9 uye B12 yaizodzivirirawo njodzi yekukuvadzwa kwetsinga kumwana wako. Aya mavhithamini anopedzwa muasparagus, mbiriso, sipinashi yeB9, asiwo muchiropa, hove, mazai, huku uye mukaka wemhou weB 12. Iwe uri wezvinomera here? Avo vanongodya michero nemiriwo mukudya kwavo vanofanira kugadzirisa mamiriro acho ezvinhu. Chokwadi, pasina kuwedzera, kushaya nyama kunogona kutungamirira kukushaya zinc uye vitamin B12.
Ziva kuti estrogen-progestogen inowedzera kushomeka kwevhitamini B, kunyanya kuvakadzi vanga vari pamapiritsi kwemakore mazhinji. Kana zvakadaro, ripa.