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Ukuzala kuyikhono lemvelo lokukhulelwa futhi likhiqize inzalo. Kuya ngezici ezahlukahlukene njengokudla okunomsoco, indlela yokuziphatha kwezocansi, isiko, i-endocrinology, isikhathi, indlela yokuphila nemizwelo. Inani eliphakeme lokuzala lowesifazane oseminyakeni yabo yama-20 futhi livame ukwehla ngemuva kwama-30 [1] .
Izifundo eziningi zikhombisile ukuthi ukuzala kwehlile eminyakeni embalwa edlule. Ucwaningo olushicilelwe ephephabhukwini i-Reproductive Biology and Endocrinology luthi cishe amaphesenti ayi-10 kuye kwangama-15 emibhangqwana ethinteka ukungabi nenzalo [okubili] . I-World Health Organisation (WHO), ibike ukuthi kuze kufike ezigidini ezingama-80 zabesifazane emhlabeni jikelele abake bathinteka ngokungabi nenzalo kuze kube yimanje ngesibalo esiphezulu samaphesenti angama-50 emazweni asathuthuka [3] .
Ucwaningo lukhombise ukuthi abesilisa babodwa abanesibopho samaphesenti angama-20 kuye kwangama-30 wamacala okuzala kanye nokufaka isandla kumaphesenti angama-50 wamacala [4] . I-American Society of Reproductive Medicine (ASRM) ichaza ukungabatholi abantwana njengokwehluleka ukukhulelwa ngemuva konyaka noma ngaphezulu kwemizamo yokukhulelwa ngokwemvelo.
Umbhangqwana ungahlela ukukhulelwa kwawo ngokulandela izeluleko ezithile esinazo lapha ngomphumela ongcono.
1. Landelela umjikelezo wakho wenyanga
Umjikelezo wokuya esikhathini kowesifazane izinsuku ezingama-28. Gcina ithrekhi yomjikelezo wakho wokuya esikhathini bese uhlola ukuthi izikhathi zakho zivamile yini noma azijwayelekile. Maka ikhalenda lakho ngoba lizokusiza ukuqagela ukuthi ungahle uvule nini amaqanda, okuyisikhathi lapho amaqanda azokhipha iqanda elilungele ukufakwa isidoda.
Owesifazane kungenzeka ukuthi akhulelwe uma eya ocansini ezinsukwini ezintathu ezedlule kuze kufike osukwini lokuvuthwa. I-ovulation ngokuvamile yenzeka cishe ngosuku lwe-14 lomjikelezo wezinsuku ezingama-28 wokuya esikhathini [5] .
2. Yiya ocansini njalo
Ngokuya ngocwaningo olushicilelwe kuThe New England Journal of Medicine, ukuya ocansini phakathi nezinsuku eziyisithupha okuphela ngosuku lokukhulelwa kungandisa amathuba okukhulelwa [6] .
3. Yeka ukubhema
Ukubhema kuthinta ukuzala kwabesilisa nabesifazane [7] , [8] . Inganciphisa ikhwalithi yesidoda, i-sperm motility ephansi futhi inyuse ubungozi bezidoda ezimise ngokungajwayelekile, ngaleyo ndlela inciphise ikhono lesidoda lokufaka amaqanda.
4. Gwema ukuphuza utshwala
Gwema ukuphuza utshwala njengoba kuxhunyaniswe nokwehla kwe-libido kanye nokwehlisa ukubalwa kwesidoda emadodeni. Abesifazane abaphuza utshwala obuningi basengozini enkulu yokuthola inzalo. Ngakho-ke, uma uhlela ukukhulelwa, nciphisa ukuphuza utshwala [9] .
5. Lala kahle
Ukulala ngokungalingani nobude obufushane noma obude bokulala ebusuku kungaba nomthelela omubi ekuzaleni. Ucwaningo lukhombisile ukuthi amadoda anenkinga yokulala ebusuku futhi alala isikhathi esifushane noma eside anciphisa amathuba okukhulelwa [10] .
6. Yidla ukudla okunomsoco
Ukudla ukudla okunothile ngamavithamini namaminerali abalulekile njengokusanhlamvu okuphelele, izithelo, imifino namantongomane kungasiza ekuthuthukiseni ukuzala kwakho. Yidla ukudla okunempilo okunomsoco ukulungiselela umzimba wakho ukuba ukhulelwe njengoba ukudla ukudla okungalinganiseli kukhulisa isisindo, esibhekele ukudala ukuguqulwa komsebenzi wama-ovari, ngaleyo ndlela kwandise amathuba okuba nenzalo [ishumi nanye] .
7. Gcina isisindo esinempilo
Ukuba ngaphansi kwesisindo noma ukukhuluphala ngokweqile kuzokwandisa amathuba okuthola inzalo. Ucwaningo lubike ukuthi isikhathi sokukhulelwa siba side kubantu besifazane abanenkomba yomzimba (BMI) ephakeme kuno-25 kg / m2 noma ngaphansi kuka-19 kg / m2 [ishumi nanye] .
8. Nciphisa ukudla kwe-caffeine
Uma uzama ukukhulelwa, kuzofanele unciphise ukusetshenziswa kwe-caffeine. Ukudla okuphezulu kwe-caffeine kwandisa isikhathi sokukhulelwa kanye nengozi yokukhulelwa kokukhulelwa [12] .
9. Gwema ukusebenzisa umzimba kanzima
Noma kunjalo, ukuzivocavoca umzimba kubalulekile ukugcina umzimba wakho uphilile futhi uphilile, ukuzivocavoca kakhulu noma ukuzijwayeza ukusebenza kanzima njalo kungaphazamisa ukuvuthwa kweqanda. Buza udokotela wezifo zabesifazane ukuthi hlobo luni lokuzivocavoca oluzokufanela uma uhlela ukukhulelwa.
10. Qaphela ukwehla kokuzala okuhlobene nobudala
Iminyaka yowesifazane yinto ebalulekile ekuthonyeni amathuba okukhulelwa, asevele eqala ukwehla ngeminyaka engama-25 kuya kwengama-30 ubudala. Futhi, ukungabatholi abantwana kuhlotshaniswa nama-oocyte asebekhulile. Imininingwane yase-United States ikhombisile ukuthi ubungozi bokungazali buphinda kabili kwabesifazane abaneminyaka engama-35-44 uma kuqhathaniswa nabesifazane abaneminyaka engama-30-34 ubudala [13] .
11. Nciphisa ukucindezeleka
Ukucindezeleka kwengqondo, ikakhulukazi kwabesifazane abasebenza kanzima kuye kwaxhunyaniswa nokuzala. Ukukhuphuka kwamazinga oxinzelelo kungashintsha ukuvuthwa kwe-oocyte yomzimba futhi kwehlise namathuba okukhulelwa [14] .
12. Ungathathi izidakamizwa ezingekho emthethweni
Ukusetshenziswa kwezidakamizwa ezingekho emthethweni kunomthelela omubi ekuzaleni. Abesifazane abasebenzisa insangu basengozini enkulu yokungabi nenzalo ngoba insangu iqukethe ama-cannabinoids abopha kuma-receptors atholakala esibelethweni noma e-ductus deferens. Kwabesilisa, insangu inciphisa ukuhamba kwesidoda, yehlisa amandla wesidoda, inciphisa i-testosterone ne-spermatogenesis. Zonke lezi zinto zingaba nomthelela omubi ekukhulelweni [ishumi nanhlanu] .
13. Funa usizo lwezokwelapha
Bobabili abesilisa nabesifazane kufanele bahlolwe ukuhlolwa kokuzala okubandakanya ukuhlolwa komzimba kanye nomlando wezokwelapha nowezocansi wabo bobabili abalingani. Lokhu kuhlolwa kuzohlonza imbangela futhi udokotela wezifo zabesifazane uzokusiza ukukuqondisa ukuthi ungawandisa kanjani amathuba okuzala.
Imibuzo evame ukubuzwa
1. Kungani ngingakhulelwa yize ngikhipha amaqanda?
TO. Kungahle kube nezici eziningi njengokungahleleki kwe-ovulation, ukubalwa kwesidoda okuphansi kumlingani wakho, izinkinga zesakhiwo ohlelweni lokuzala noma kunoma isiphi isimo sezempilo.
2. Yini okufanele ngiyidle ukuze ngikhulelwe?
TO . Imifino enamaqabunga aluhlaza, izithelo ezisawolintshi, amantongomane, ubhontshisi, okusanhlamvu okuphelele nokusanhlamvu okuqinisiwe.
3. Yiziphi izimpawu zokungakwazi ukuthola umntwana?
TO. Izimpawu zokungabatholi abantwana zibandakanya ubuhlungu phakathi kocansi, umjikelezo wokuya esikhathini, igazi elimnyama noma eliphaphathekile lokuya esikhathini, izikhathi ezisindayo, ezinde noma ezibuhlungu, ukukhuluphala ngokweqile nezimo zezempilo ezingaphansi.
