Chero bedzi zvichiramba zviri pakati nepakati, kuita kurovedza muviri nguva dzose kune mhedzisiro yakanaka pamaitiro mazhinji emuviri, kusanganisira kubereka kwemurume nemukadzi. Kuita maekisesaizi uchiri nepamuviri zvinogoneka zvakare uye zvinotokurudzirwa, nekugadzirisa maitiro ako kuti ave nepamuviri.

Mune vakadzi

Chidzidzo cheBoston University (1) chakaongorora hukama pakati peBMI, kubereka uye kuita zvemuviri muboka revakadzi vanopfuura mazana matatu nemakumi mashanu. Mhedzisiro yacho yakaratidza mabhenefiti ekuita muviri zvine mwero pakubereka, zvisinei neBMI. Saka, kana zvichienzaniswa nevakadzi vaiita isingasviki awa yekurovedza muviri pavhiki, avo vakaita zvine mwero kurovedza muviri kweanosvika maawa mashanu pasvondo vaive 3500% mukana wekutora pamuviri.

Kugara uchirovedza muviri kunobatsira kuchengetedza huremu hune hutano, uye nenzira iyi, inobatsira pakubereka nekuti kuwandisa kana kufutisa kunowedzera njodzi dzekukanganiswa kweiyo ovulation. Iyo ine mafuta tishu inovanza mahormone ayo, akawandisa, anogona kukanganisa secretion yegonadotropins (LH neFSH), iwo mahomoni makuru eiyo ovarian cycle.

Muvanhu

Kudivi rechirume zvakare, zvidzidzo zvakawanda zvakaratidza mabhenefiti ekuita zvemuviri pambereko, uye zvakanyanya pakubata kwembeu.

Ongororo yakaitwa muna 2012 neHarvard Public School of Health (2) pavarume 182 vane makore 18 kusvika 22 yakaratidza mutsauko mukuru mukuiswa kwembeu zvichienderana nehuwandu hwemararamiro ekugara uye kuita zvemuviri. Varume vaiona terevhizheni kwemaawa anopfuura makumi maviri pasvondo vaiva ne20% yakaderera yembeu kupfuura varume vasingamboone terevhizheni. Varume vaidzidzira kurovedza muviri zvine mwero kusvika kwakasimba kweanopfuura maawa gumi nemashanu pasvondo vaive nembeu yekuisa 44% yakakwirira kupfuura varume vaiita zvisingasviki maawa mashanu emutambo pasvondo.

Chidzidzo cheIranian (3) chakaedza kutsanangura kusimba kwekuita basa remuviri rinonyanya kubatsira kubereka kwemurume nekuyedza boka revarume vane makore 25 kusvika 40 makore matatu maprotocol pama treadmill, anogara mavhiki makumi maviri nemana: kudzidziswa kwakadzikama, kudzidziswa kwakanyanya, kudzidziswa kwakanyanya kwepakati. (HIIT). Boka rechina rekutonga harina kuita chero basa remuviri. Mhedzisiro yacho yakaratidza kuti chero kuita kwemuviri kwakavandudza mhando yembeu ine yakaderera mamaki eiyo oxidative kusagadzikana uye kuzvimba. Kuramba kuri pakati nepakati kusimba kudzidziswa (24 min 30 kana 3 nguva pavhiki) kwakawanikwa kuva kunobatsira zvikuru, nehomwe yeurume yakawedzera ne4%, kuiswa kweurume kwakawedzera ne8,3%, uye yakawanda motile spermatozoa ine mashoma morphological abnormalities.

Basa rakapfuura kubva kuHarvard Public School of Health (4) rakaunzwa ku2013 American Society of Reproductive Medicine Congress rakasimbisa mabhenefiti ezviitiko zvekunze uye kusimudza uremu pambereko yemurume, paine imwe nzira inogoneka yekuita kugadzirwa kwevhitamini D nekuvanzika. ye testosterone.

Kuita maekisesaizi panguva yekuzvara hakuna zvakunoita pamikana yekusangana kana kusangana pabonde. Saizvozvowo, kurovedza muviri mukutanga pamuviri hakuwedzere njodzi yekubva pamuviri. Muzviitiko zvinopfuura makumi manomwe kubva muzana, kuparara kwepamuviri kunobatanidzwa nechromosomal abnormalities mu "embryo" (70).

Mune vakadzi

Kana kurovedza muviri kwakadzikama kunobatsira kubereka kwevakadzi, kunoitwa zvakanyanya, kune rumwe rutivi, kunogona kuve nemhedzisiro inopesana.

Mhedzisiro yeongororo yeBoston yakaratidza kuti vakadzi vatete kana vakajairwa-huremu vaiita anopfuura maawa mashanu ekusimbisa muviri pasvondo vaive ne5% mukana wekuita pamuviri. Zvimwe zvidzidzo, zvakadai seNorth Trøndelag Health Study (32), yakanga yatotanga kubatana pakati pemutambo wakasimba kana wepamusoro-soro wekutsungirira (marathon, triathlon, cross-country skiing) uye njodzi yekushaya mbereko.

Zvinozivikanwa munyika yemitambo, kunyanya kushingirira uye kutamba kweballet, kuti vakadzi vanodzidzira zvakasimba kana mutambo wepamusoro-soro vanowanzova nenguva dzisiri dzenguva uye matambudziko ekuvhura. Mumamiriro ezvinhu ekutambudzika kwakanyanya - iyi ndiyo nyaya kana uchitamba mutambo wepamusoro - muviri unopinda mu "kupona" maitiro uye unovimbisa mabasa ayo anokosha sechinhu chinonyanya kukosha. Basa rekubereka rinobva rave rechipiri uye hypothalamus haichanyatso chengetedza kuburitswa kwemahomoni eiyo ovarian cycle. Dzimwe nzira dzinouya kuita senge yakaderera mafuta mashoma ayo anogona, sekuwanda kwaro, kukanganisa mahomoni. Saka zvinoratidzwa kuti huremu hwemuviri hushoma (BMI isingasviki 18) hunogona kuderedza kugadzirwa kweGnRH, nemhedzisiro yekukanganiswa kweiyo ovulation (7).

Sezvineiwo, mhedzisiro yakaipa yekudzidziswa kunorema ingangove yenguva pfupi.

Muvanhu

Zvidzidzo zvakasiyana (8, 9) zvakaratidza kuti kuchovha bhasikoro kunogona kushandura kunaka kwembeu, nekudzikira kwembeu uye kufamba. Zvidzidzo zvakasiyana-siyana (10) zvakaratidzawo kuti kuita zvemuviri kunoitwa zvakanyanya kunogona kukanganisa kunaka kwembeu kuburikidza nekuwedzera kwekupisa kwemuviri, izvo zvingashandura spermatogenesis. Kuti ashande nemazvo, machende anofanira kunge ari patembiricha ye35 ° C (ndosaka asiri mudumbu (.

Mutambo wakadzama unogona kukanganisawo murume libido, inopa chidzidzo che 2017 (11), uye nekudaro kuderedza kuwanda kwekuita bonde uye nekudaro mikana yekubata pamuviri.

Zvinogoneka, uye zvinotokurudzirwa, kuenderera mberi nekurovedza muviri zvine mwero panguva yekuzvitakura kana pasina matambudziko (pamuviri pemapatya, kutyisidzirwa kwekubata nguva isati yakwana, hypertension, IUGR, cervical kurumwa, placenta previa, chirwere. mvura, kuputika kwemembrane, chirwere cheshuga chisingadzoreki 1, anemia yakaoma, nhoroondo yekusati yasvika).

Tsvakurudzo dzakawanda dzakaratidza kubatsira kwemitambo muvakadzi vane pamuviri vane hutano hwakanaka, zvose mumuviri (kuderedzwa kwengozi dzechirwere cheshuga, njodzi yemwoyo, kuwedzera uremu, kubereka kwepanyama kunofarirwa) uye pfungwa (kuderera kwekunetseka, kuzviremekedza zviri nani, kuderera kwemwana. blues). Kana tsika iyi iri pakati nepakati uye inotariswa nachiremba, haiwedzeri njodzi yenguva isati yasvika, kupererwa pamuviri, kana kukura kunonoka (IUGR) (11).

Kuita kwemuviri kunewo chikamu chehutsanana uye mitemo yezvokudya zvekudzivirira zvirwere zvakasiyana-siyana zvepamuviri: kuvimbiswa, makumbo anorema, kurwadziwa shure, kukanganisa kurara.

Nekudaro, iwe unofanirwa kusarudza chiitiko chako nemazvo uye kugadzirisa maitiro ako. Kurudziro dzepasirese dzinodaidza 30/40 maminetsi epakati-kusimba kwekuita muviri 3-4 kanomwe pasvondo, pamwe ne30 maminetsi ekuvaka tsandanyama kamwe kana kaviri pasvondo (1).

Ndeupi mitambo yekufarira?

Kufamba, mabhasikoro ekurovedza muviri, kushambira, aqua aerobics uye yoga zvinoshandiswa zvakanyanya panguva yekuzvitakura.

Zvimwe zvinofanirwa kudziviswa nekuda kwenjodzi yekudonha, kuvhunduka uye kuzununguka, kunyanya: mitambo yekurwa (tsiva, wrestling, nezvimwewo), skiing yealpine, skating, kukwira, kutasva bhiza, mitambo yechikwata, mitambo yekukwirira, scuba diving, kurovedza nhema. kumusana mushure mevhiki yemakumi maviri (nekuda kwengozi yekumanikidzwa kwevena cava).

Kusvika rinhi kutamba mitambo?

Mhando iyi yebasa inogona kuenderera mberi kusvika pakuguma kwepamuviri, kugadzirisa kusimba kwemavhiki.