Akwai ƙananan ƙananan da ke taimakawa da haihuwa?

by Rachel Gurevich; Binciken by Anita Sadaty, MD

1 -

Abin da Bincike ke Magana game da haihuwa da cin abinci

Kyakkyawan abinci na iya rage ƙananan ku na fuskantar rashin haihuwa, amma ba magani bane. Patrizia Savarese / Getty Images

Bari mu bayyana a kan tsammanin abincin da ake bukata da abinci: babu wani binciken da ya tabbatar da cewa wani abincin zai haifar da kara yawan haihuwa. Babu wani abincin da aka samo don yada rashin haihuwa, kuma babu wani abincin abinci ko saitin abinci da aka nuna "warkewa" infertility.

A nan ne abin da muka sani: ƙwayar haihuwa zai iya inganta yawan asarar nauyi ko karfin samun wadata a cikin mata da ke ƙarƙashin ko karba .

Mun kuma sani, daga binciken, cewa maza da mata da wasu nau'o'in halaye masu cin abinci suna da yawa (ko žasa) suna iya fuskanci rashin haihuwa.

Idan binciken bai bayyana ba, me ya sa za mu canza dabi'un abincin da muke da ita?

Musamman saboda shi ne mafi kyaun da muka samu. Yawancin binciken da ake samu game da haihuwa da abinci sun tabbatar da abin da muka sani game da cin abinci lafiya.

Tunda cin abinci mafi kyau ba shi da wani tasiri mai cutarwa kuma yana iya inganta lafiyar lafiya tare da haihuwa (watakila), don me yasa ba za a gwada shi ba?

Ta yaya aka gudanar da bincike?

Kamar yadda kuke tsammani, gudanar da bincike game da cin abinci yana da kyau. Ba za ku iya ɗaukar babban rukuni na mutane ba kuma ku sarrafa duk abincinsu da ayyukanku ba tare da kai su gaba ɗaya ba daga cikin al'umma. Har ila yau, zai zama maras tabbas don ba da wasu mutane damar ba su cin abinci ba tare da ba da wata kungiya ba sosai.

Yawancin karatu a kan abinci da kuma haihuwa suna kallon rukuni na mutane (wanda zai iya zama marasa lafiya) da kuma halaye masu cin abinci, sannan kuma suka raba mutane a cikin rukuni na biyu wadanda suka fi kyau ko kuma rashin haihuwa (kamar yadda aka kwatanta a cikin ƙungiya).

Masu bincike suna nazarin halaye masu cin abinci ta hanyar tambayar mahalarta tambayoyi game da halaye na abincin su (wanda ya dogara ne akan tunawa da gaskiya). Wani lokaci, suna iya tambayi mahalarta su ci gaba da yin abincin abinci na tsawon lokaci.

Bayan haka, suna nazarin halayyar su ta hanyar kallon shekarun ciki (da wuya), bayyanar cututtuka ko ganewar asali (mafi yawan), sassan haɗari ko samfurin bincike , ko rahotanni na daukan tsawon shekaru fiye da shekara . Suna iya kallon ɗaya daga cikin waɗannan fannonin haihuwa ko dama daga cikinsu.

Tare da duk abin da ya ce, a nan akwai abincin da zai iya taimakawa da haihuwa bisa ga binciken.

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Rashin Ƙari na Ƙasar Ruwa na Yamma zai iya zama mafi alheri ga haihuwa

Man zaitun, ganye, da kayan lambu sune mahimman abubuwa ne ga cin abinci na Rumunin. © Eleonora galli / Getty Images

Wasu bincike sun gano cewa wadanda suke cin abinci na Rum na iya zama ƙasa da rashin matsala wajen yin ciki. Sauran binciken sun gano cewa mutanen da suke cin abincin Ruman na iya zama marasa lafiya da yawa daga cutar cututtukan zuciya ko ciwon daji, kuma zai iya zama mai ƙananan ƙwayar cutar Parkinson ko Alzheimer.

Amma abin da ake nufi da cin abinci na Rum-Mediterranean?

Yanayin cin abinci na Rum na yawanci ya haɗa da haka:

Abincin su shine tushen shuka. "Tauraruwa" na abinci shine mafi yawancin abinci kamar wake, lebur, kwayoyi, tsaba, kayan lambu, 'ya'yan itace, ko hatsi cikakke.
Suna cin 'ya'yan itace masu yawa, suna samun shida ko fiye da abinci kowace rana.
Suna cin kifi ko abincin teku a kalla sau biyu a mako.
Sun fi dacewa su yi amfani da fatsari mafi kyan gani kamar man zaitun. Alal misali, a maimakon baza man shanu, zasu iya tsoma gurasa a man zaitun.
Suna yin nauyi a kan kayan ganyayyaki da kayan yaji, wanda ya ba su damar tafiya akan gishiri.
Lokacin da yazo da matakai na gina jiki, suna cin su a matsakaici (yin amfani da su fiye da tasa a cikin abincin) kuma suna da damar zaɓar sunadarai kamar kaza, qwai, cheeses, ko yogurt.
Suna cin sutura da kuma jan nama namu.

Ruwa na Rum na iya hada da motsa jiki da kuma cin abinci tare da abokai da iyali, dukansu ma an haɗa su tare da lafiya mafi kyau.

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Cibiyar Kula da Lafiya ta Lafiya ta Nurses

Yi magana da likitanka game da ɗaukar wani abu na yau da kullum, wanda aka nuna cewa zai yiwu ka rage yawan hadarin infertility. Tom Merton / Getty Images

Harkokin Kiwon Lafiya na Ƙwararrun Nurses sune mafi yawan lokuta masu tasowa masu gudana da suka fi dacewa da suka yi nazarin lafiyar mata. A shekara ta 1989, Nurses 'Health Study 2 sun karbi mata (waɗanda suka yi aiki a matsayin masu jinya) tsakanin shekarun 25 da 42.

An bi masu halartar shekaru masu yawa, tare da takardun tambayoyin lokaci da aka aika su tattara bayanai game da dabi'un abinci, salon rayuwa, da kuma lafiyar lafiyar da lafiya.

Idan ka taba jin labarin "Abincin da ake ciki," wannan abincin ya dogara ne akan bincike da aka tattara ta Nurses 'Health Study 2.

Nazarin ya dubi rukuni na ƙungiyar mata 17,544 a cikin shekaru takwas. Masu bincike sun kimanta wasu abubuwan cin abinci da abubuwan rayuwa wanda binciken da suka gabata ya gano cewa yana da tasiri kan cutar haihuwa . Sun sanya mata ɗaya daga cikin guda biyar zuwa biyar bisa la'akari da yawan 'yan uwan rayuwar' yan uwan da suka biyo baya.

Lokacin da aka gwada mata waɗanda suka bi biyar ko fiye da halaye na salon layi na mata da matan da basu bi wani daga cikinsu ba, matan da basu bi ka'idodin haihuwa ba sun kasance sau shida sau da yawa su fuskanci matsalolin haihuwa .

Hanyoyin cin abinci na haihuwa da abubuwan da suke rayuwa sun hada da:

Cin karin ƙwayoyi masu jujjuya (kamar man zaitun ko avocado) fiye da fatar fats (kamar gajarta da yawa margarines)
Samun karin furotin daga asalin shuke-shuke (kamar wake da lentils) da ƙasa da magunguna
Samun hatsarin carbohydrates da yawa (kamar tsoffin ƙwayoyin oatmeal ko gurasar hatsi) da ƙasa da sauƙin carbohydrates (kamar ƙara sugars)
Cin da kayan kiwo mai cike da ƙari kullum fiye da samfurori mai laushi
Samun karin ƙarfe da fiber a cikin abincin su
Samun multivitamin akan daidaituwa akai-akai (sakamako mafi kyau idan aka dauki akalla sau shida a kowane mako)
Samun lafiyar lafiya (ko BMI mai lafiya)
Ta shiga aikin motsa jiki na yau da kullum

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Abincin da ke kula da Sugar Blood don PCOS

Ƙara wasu 'ya'yan itace ga hatsi mai hatsi don samin karin kumallo. Kirsimeti Edvard / Getty Images

Anyi tunanin cewa ciwo mai cutar ovarian , ko PCOS, yana hade da haɓakar insulin. Mutane da yawa, amma ba duka ba, matan da ke tare da PCOS sune maganin insulin.

Harshen insulin yana da lokacin da jikin jikin ya zama ƙasa mai tsin lamba ga insulin, yana sa jiki ya samar da insulin fiye da yadda ake bukata.

Yawancin nazarin sunyi la'akari da haɗin tsakanin PCOS, abinci, da kuma insulin resistance. Abincin da ke taimakawa wajen sarrafa yaduwar jini da inganta halayyar insulin zai iya inganta hawan keke da kuma sauran cututtuka da suka danganci PCOS, har ma a cikin mata waɗanda ba a bincikar su ba a matsayin insulin resistant.

Wasu halaye masu cin abincin da zasu iya taimaka sun hada da:

Ciki har da karin abinci a cikin abincinku wanda aka la'akari da ƙananan glycemic index
Cin karin carbohydrates da yawa (kamar sauran gurasa na hatsi) da ƙasa mai sauƙin carbohydrates
Ciki har da karin adadin kuzari daga sunadarai (kamar nama, qwai, kifi, da samfurori da dai sauransu) yayin da rage yawan adadin kuzari da ake amfani dasu daga carbohydrates (kamar gurasa ko taliya)
Cin da karin karin kumallo da kuma abincin abincin dare, yayin da ba a kara yawan abincin kalolinka na yau da kullum ba
Abincin haɗi wanda ya fi girma a kan glycemic index tare da sunadarai ko mai, wanda ya rage girman tasirin glycemic (alal misali, maimakon cin abinci guda biyu kawai, cin nama ko nama tare da burodi)
Rage nauyi kuma ƙara a cikin motsa jiki na yau da kullum, wanda shine hanyar tabbatar da abincin da aka tabbatar don inganta yawan ƙwayar haihuwa

Yayin da wasu ƙananan binciken sun gano cewa abinci na iya inganta alamun bayyanar mata a PCOS, ana bukatar karin bincike don nuna ko waɗannan canje-canjen zasu iya inganta yawan ciki.

5 -

Abincin Gurasar Abinci mai gina jiki don haihuwa

Kifi shine kyakkyawan abinci mai kyau ga maza da mata. svariophoto / Getty Images

Shin al'adunmu na "Yammaci" za su iya zarga don rashin haihuwa?

Ɗaya daga cikin binciken ya dubi ƙungiyar matasa, masu shekaru 18 zuwa 22, daga Jami'ar Rochester. Yin amfani da tambayoyin, masu bincike sun dubi yawan halaye masu cin abinci na maza kuma su raba su cikin kungiyoyi biyu: wadanda suka ci abin da suka kira "Diet Diet" da kuma waɗanda suka bi "Prudent Diet".

An fassara Diet na Yamma kamar hada da:

Babban abincin da aka yi da ja da kuma sarrafa nama
Mai yawa a cikin hatsi mai tsabta (kamar farin gurasa)
Pizza da k'arak'ara
Babban makamashi yana sha
Sweets.

Mutanen da suka bi tafarkin Prudent Diet sun kasance suna ci gaba da samun karuwar yawan cibiyoyin motsa jiki - ma'anar cewa tsufa na ci gaba da ci gaba da tafiya a cikin hanya mai kyau - fiye da mutanen da ke biye da abinci na yamma.

Hanyar Dudent Diet din ta hada da:

Ƙara yawan kifi da kaza
Ƙarin 'ya'yan itatuwa da kayan marmari
Ƙarin legumes, kamar wake da lentils
Mafi yawan hatsi

6 -

Endometriosis da Abinci

Avocados masu arziki a omegas. Jupiterimages / Getty Images

Yayinda tasirin abinci akan endometriosis an kaddamar da shi na dan lokaci, yawancin bincike sun mayar da hankali ga hadarin (kamar yadda abin da ake amfani da su a mafi yawancin matan da ke haifar da endometriosis) da kuma rage halayen (kamar yadda a cikin irin halaye masu cin abincin da ke rage yawan haila . )

Akwai 'yan kaɗan ba tare da nazarin karatu ba game da sakamakon rage cin abinci a kan yawan tayi a cikin mata da endometriosis.

Har ila yau, a cikin waɗannan nazarin, yana da wuya a san abin da ya fara.

Alal misali, yana shan gubar dalma ga endometriosis? Ko kuwa gajiya ta haifar da endometriosis ya sa matan su sha mafi kofi? Ba wanda zai ce.

Wani abu da za a sani shi ne cewa yawancin nazarin akan abinci da kuma endometriosis sun sabawa juna.

Alal misali, yayin da binciken daya zai iya gano cewa cin abinci kayan lambu mai sauƙin taimakawa, wani zai iya ganin cewa babu tasiri. Ɗaya daga cikin binciken zai iya samun shan kofi yana kara haɓari, yayin da wani bai sami sakamako ba.

Da wannan ya ce, tattaunawa game da samfurori da abinci zai zama ba cikakke ba tare da komai ba a kan bincike akan endometriosis.

Tsayawa duk waɗannan koguna, ga abin da wasu binciken suka gano:

Cin abinci da yawa na nama na nama ko naman alade a kowane mako yana hade da haɗakar hadarin endometriosis
Ana cin karin kayan mai mai zurfi (kamar yadda aka yi a wasu margarines da kayan aiki)
Shan shan kofi guda biyu ko fiye da rana da aka haɗu da haɗari mai yawa (ko da yake wasu binciken basu sami dangantaka)
Ana cin abinci mafi kayan lambu tare da haɗarin hadarin endometriosis (ko da yake wasu bincike basu sami bambanci ba)
Ana ci gaba da cin 'ya'yan itace tare da haɗarin haɗari (ko da yake wasu bincike basu sami bambanci ba)
Samun karin albarkatun mai ome-mai-3 sunyi kama da rage yawan hadarin, kuma kifi mai cin nama ya kasance kamar rage rage haila na mata a wasu mata
Samun sau uku ko fiye da abincin kiwo yau da kullum yana ganin ya rage haɗarin endometriosis

Bayanan martaba akan cin abinci: Akwai shaida na anecdotal cewa shan shanya daga cikin abincin na iya inganta alamun cututtuka na endometriosis, wanda ya haifar da wannan bitar bincike don tayar da gardama. Yana iya cewa matan da kwanciyar hankali mai haɗari sunyi kyau a yayin da suke shan kwalliya a zahiri sun kasance marasa amfani.

A wasu kalmomi, ba wai an kawo karshen endometriosis ba, amma dai rashin yarda da lactose ya warware, kuma hakan ya rage jin zafi da rashin jin daɗi.

Me ya sa za a iya shayar da ingantaccen endometriosis? Ka'idar ita ce tana da alaka da matakan injinci da kuma bitamin-D.

Idan kana kula da madara, ka yi magana da likitanka game da daukar nauyin alli da kuma bitamin-D don maye gurbin rashin kiwo a cikin abincinka.

Ƙari akan kiwon lafiya da haihuwa:

_Sources:

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Ta yaya aka gudanar da bincike?

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