Mumazuva ekare, kana mukadzi aine dambudziko rekubereka, vanachiremba vaiwanzomuudza kuti arege kushandisa. Kufunga kwaiva kuti kudzivisa kunyanya kuwedzera kungabatsira kubata pamuviri. Mazuva ano, vanachiremba vanoziva kuti kurovedza muviri kunogona kuva chinhu chinonyanya kukosha mukubereka, kunyanya kuvakadzi avo vanorema. Kunyange zvazvo kuitika kwekurovedza muviri kwakasiyana nemukadzi wese, chirwere chakareruka chinogona kuwedzera mikana yako yekuzvitora.
Makomborero Okudzidzira Kuwedzera
Kuita muviri kunobatsira huwandu hwehutano kune munhu akawandisa, asi kumukadzi ari kuedza kubata pamuviri, kurovedza muviri kunogona kubatsira kubvisa, kana kuti kutarisira zvishoma, zvimwe zvikonzero zvinokonzerwa nekushaya mwana:
- Kuderedza kudengenyeka - Kushushikana hakusi kungochinja hutano hwako hwose, zvinogona kukanganisawo kukwanisa kwako kubata. Rachel Gurevich, NezveInfertility Guide, inoratidza kuti kana kushungurudzika kusina kukonzera kukanganisa, kunogona kutisundira kune maitiro asina kunaka anokonzera kushaya uhu husina kunaka, kunwa doro uye kusvuta. Vanodzidzira vanowanzotarisana nekushungurudzika zviri nani uye vasina kunyanya kudzvinyirira kupfuura vasiri vashandi. Zvimwe pamusoro pekushanda kwekunetseka mupfungwa .
- Kurasikirwa kwemahombeketa - Kuwedzerwa kwehupombwe kwakabatanidzwa nekushaya simba, uye zvidzidzo zvakawanda zvinoratidza kuti vakadzi vakawanda vanowanzova nematambudziko ekubereka uye, kana vakawana pamuviri, vanoona njodzi yakakura yekusununguka kwepamuviri uye kubata zvinetso. Purogiramu yenguva dzose yepoddio uye yekusimbisa simba ndiyo chinhu chinokosha chepurogiramu chero ipi zvayo yekurasikirwa, pamwe chete nezvokudya zvine utano.
- Kurara Kwakanaka - Kunyange matambudziko ekurara haisi chikonzero chaicho chekushaya vana, kusasha kwehope kunobatanidzwa nekurema , izvo zvingakanganisa kubereka. Chimwe chekudzidza muAmerican Journal of Epidemiology yakaratidza kuti vakadzi vanotora maawa masere kana mashanu ekurara usiku humwe vaigona kuwanda. Kudzidzira muviri kunogona kukubatsira kuti uwane huro hwakanaka husiku , kunyanya kana iwe uchiita mangwanani. Vatsvakurudzi vanodavira kuti kuedza mukati mangu kunogona kuisa circadian rhythms yako kuitira kuti iwe ukasvinura masikati uye kurara zvakanyanya usiku.
Zvakawanda Zvakadini?
Kunyange zvazvo zvimwe zvidzidzo zvakaratidza kuti kurovedza muviri kunogona kubatsira kubereka, zvimwe zvidzidzo zvinoratidza kuti kunyanya kushanda muviri kunogona kuderedza kubereka.
Asi hezvino zvinoshandiswa: Hapana humwe hutano huripo hwevakadzi vanoedza kuve nemimba. Ichokwadi kuti tine mazano ekushandisa masimba , tine mirayiridzo yevanhu vanoedza kurasikirwa nehutemi , nekuda kwevakuru uye kunyange panguva yekuzvitakura . Saka, izvi zvinokusiya kupi kana iwe uchida kubata?
Kana Wave Uchirovedza muviri
Zvechokwadi, iwe unofanirwa kutaura nechiremba wako kana iwe uchitorovedza uye uine nyaya dzinobereka; pane zvimwe zviratidzo zvokutsvaga izvo zvinogona kukuudza kana uri kuita zvakanyanya:
- Kusina nguva - Kuita zvakawanda kunogona kukonzera kusina nguva nguva kana nguva dzisina kukwana zvachose. Kana iwe wakagara uchinge usingagari, izvi zvingave zvisingaiti nekuda kwekurovedza muviri, asi kana ukaona kuchinja mukufamba kwako uye iwe unoshandiswa pakuita zvakasimba, iwe unogona kutaura nechiremba wako pamusoro pekucheka kubasa kwako.
- Kushandisa maawa anodarika manomwe pavhiki - Dzimwe dzidzo dzakaratidza kuti kushanda kwemaawa anopfuura manomwe pavhiki kunogona kukanganisa kubereka.
- Zviratidzo zvekudzivirira - Kutora zvinogona kuisa dambudziko rinopfuura pamuviri. Kunyange kana iwe uchiri nenguva yako, tsvaga zviratidzo zvekupedza simba zvakadai sokuneta, kusuruvara kusingazoperi, kusuruvara kana kushanda zvakanaka.
Kana Iwe Unoda Kutanga Kuongorora
Kana iwe uri chiito chekutanga, taura nachiremba wako pamusoro pehutano hwakachengeteka hwekuita muviri wehutano hwako. Kana iwe usingazivi kuti unotangira kupi, funga kubhadhara mudzidzisi wega wega purogiramu yakagadzirirwa inokubvumira kuti usunungure kuita zvekushandisa. Iwe unogonawo kushandisa zvishandiso izvi kuti udzidze zvakawanda nezvekugadzira regimen yako pachayo:
- Dzidzirai Vatsva - Zvinyorwa
- Kugadzirisa Purogiramu Yakakwana
- 30-Zuva Rinotanga Kutanga Kune Vatsva
- Kutanga Cardio
Sources
Clark AM, Thornley B, Tomlinson L, et al. Kurasikirwa kwemahombekombe muvakadzi vakawanda vasingabatsiri kunoguma nekuvandudza mukubereka kwehupenyu kune marudzi ose ekurapa kwekubereka. Hum Reprod. 1998 Jun; 13 (6): 1502-5.
Dokras A, Baredziak L, Blaine J, et al. Migumisiro yekusadzivirira Mushure mokunge In Vitro Fertilization muVasikana Vakanaka uye Vakashata. Obstet Gynecol. 2006 Jul; 108 (1): 61-9.
Gurevich, R. Optimal Fertility uye Kuita muviri. Nezve Infertility . URL: http://infertility.about.com/od/researchandstudies/a/fertility_exercise.htm Musi: Aug 11, 2011.
Kuchenbecker W, Groen H, Zijlstra T, et al. Icho Chirwere Chemuviri Chine Mucheche uye Haisi Mvura Inobata Fat Inzvimbo Yakabatana neKuputira muVakadzi neUkuwedzera uye Kusagadzikana. J Clin Endocrinol Metab. 2010 May; 95 (5): 2107-12.
Morris SN, Missmer SA, Cramer DW, et al. Migumisiro yekushanda kwehupenyu nguva dzose pamigumisiro ye in vitro fertilization. Obstet Gynecol. 2006 Oct; 108 (4): 938-45.
Patel SR, Malhotra A, White DP, et al. Kushamwaridzana pakati pezvishoma zvakaderera kurara uye kuwedzera kukura muvakadzi. Am J Epidemiol. 2006 15: 164 (10): 947-54.
Vakadzi-Edheni JW, Spiegelman D, Garland M, uye al. Chiitiko Chemuviri, Mutumbi Misa Index, uye Ovulatory Disorder Infertility. Epidemiology. 2002 Mar 13 (2): 184-90.