كيفية التوقف عن الشخير: الأجهزة التي تعمل (ولا تعمل)

 

أغذية الخصوبة: حقيقة أم خيال؟

لن تؤثر بعض الأطعمة على الخصوبة حقًا ، لكن الوزن الصحي والنظام الغذائي مفيدان

عندما تكون مستعدًا لبدء أو توسيع عائلتك ، تتحول أفكارك إلى كل ما يتعلق بإنجاب الأطفال والخصوبة. أثناء تسوقك للحصول على فيتامينات ما قبل الولادة وتبحث عن أفضل تطبيق للتبويض ، قد تتساءل أيضًا عما يمكنك فعله لزيادة فرصك في الحمل. 

على عكس ما قد تكون سمعته ، فإن تناول أطعمة معينة لا يؤثر بشكل كبير على الخصوبة. لكن تناول الطعام المغذي قبل الحمل ، إلى جانب العادات الصحية الأخرى ، هو جزء مهم من تحضير جسمك للحمل . 

تناقش أخصائية صحة المرأة جينا ريهمر ، دكتوراه في الطب ، الأسباب الأكثر شيوعًا للعقم وما يمكنك القيام به لزيادة فرصك في الحمل. 

هل الأطعمة التي تتناولها تؤثر على الخصوبة؟ 

عندما يتعلق الأمر بالخصوبة ، فإن ما تأكله قد يكون له تأثير ضئيل . لكن ليس هذا هو الشيء الوحيد المهم - أو حتى أحد العوامل الرئيسية. 

يقول الدكتور ريمر: "إذا كنت تعانين من مشاكل في الخصوبة ، فربما لا يكون ذلك بسبب نقص العناصر الغذائية أو تناول أنواع خاطئة من الأطعمة". بشكل أكثر شيوعًا ، يمكن إرجاع العقم إلى العمر والوزن. 

الوزن مهم لأنه يؤثر على الهرمونات ، وأي شيء يؤثر على الهرمونات يحتمل أن يؤثر على الخصوبة. تنتج الأنسجة الدهنية هرمون الاستروجين ، ويمكن أن يؤدي الإفراط في تناول هرمون الاستروجين إلى التخلص من التوازن الهرموني وحتى منع الإباضة . إذا لم تكن في فترة الإباضة ، فلا يمكنك الحمل. 

يقول الدكتور ريمر إن متلازمة تكيس المبايض (PCOS) هي سبب شائع آخر للعقم ، خاصة للأشخاص الذين يعانون من زيادة الوزن . مع متلازمة تكيس المبايض ، قد ينتج جسمك زيادة في هرمونات الذكورة (الذكورة) ، والتي تتداخل مع الإباضة. 

أفضل الأطعمة للخصوبة 

هل هناك أطعمة "أفضل" لمحاولة الحمل؟ ليس تماما. على الأقل ، ليس بطريقة تجعل قائمة أفضل 10 صغيرة مرتبة. يقول الدكتور ريمر إن تناول الطعام بشكل جيد قبل الحمل يعني عادة تحقيق وزن صحي أكثر من تناول أطعمة معينة. 

التغذية المتوازنة: حمية البحر الأبيض المتوسط 

إذا كنت تبحثين عن طريقة صحية لتناول الطعام أثناء الاستعداد للحمل ، فإن حمية البحر الأبيض المتوسط ​​تقدم دليلاً ممتازًا للتغذية المتوازنة. إنه مفيد أيضًا إذا كنت تحاول إنقاص الوزن. 

تركز حمية البحر الأبيض المتوسط ​​على: 

• الفول والعدس . 
• مأكولات بحرية صحية. 
• اللحوم الخالية من الدهن. 
• زيت الزيتون. 
• خضروات. 
• فواكه كاملة. 
• كل الحبوب. 

اختر الأطعمة الكاملة التي تحتوي على نسبة منخفضة من السكر والغنية بالمغذيات ، بدلاً من الأطعمة السكرية أو المصنعة. إذا لم تعجبك حقًا فكرة قواعد الطعام واتجاهات النظام الغذائي ، ففكر في تناول طعام بديهي . من خلال الأكل الحدسي ، يمكنك الاستماع إلى إشارات جسمك بدلاً من اتباع قواعد محددة حول ما أو مقدار ما تأكله. 

بالإضافة إلى النظام الغذائي المغذي والمتوازن ، هناك بعض العناصر الغذائية التي يجب وضعها في الاعتبار عند محاولة الحمل. 

حمض الفوليك: مهم لرعاية ما قبل الولادة 

يساعد حمض الفوليك (فيتامين ب 9) على منع بعض العيوب الخلقية. عندما تكونين حاملاً ، قد يقلل أيضًا من الغثيان والقيء الناجمين عن التغيرات الهرمونية التي تحدث أثناء الحمل. 

إذا كنت لا تتناولين فيتامين ما قبل الولادة ، فيمكنك الحصول على حمض الفوليك من الطعام. أو يمكنك الحصول عليه من مزيج من الأطعمة وفيتامين. اهدف إلى تناول 400 ميكروجرام من حمض الفوليك يوميًا.  

تشمل الأطعمة التي تحتوي على نسبة عالية من حمض الفوليك ما يلي: 

• حبوب الإفطار المدعمة بحمض الفوليك. 
• كبد البقر . 
• سبانخ. 
• حبوب . 
• نبات الهليون. 
• أرز. 
• خضار ورقية. 

الكربوهيدرات المعقدة 

بعض الكربوهيدرات هي خيارات أفضل من غيرها . إنها مسألة الحفاظ على الامتلاء لفترة أطول والحفاظ على نسبة السكر في الدم أقل. 

تحتوي الكربوهيدرات المعقدة على المزيد من الألياف والبروتينات ، لذا فإنك تهضمها ببطء أكثر من الكربوهيدرات السكرية. يؤدي تناول الكربوهيدرات السكرية إلى زيادة نسبة السكر في الدم ، وهذا ليس جيدًا لصحتك العامة أو القدرة على الحمل . وكميزة إضافية ، تحتوي الكربوهيدرات المعقدة على المزيد من العناصر الغذائية ، مثل المعادن المهمة. 

تشمل الكربوهيدرات المعقدة: 

• الفاصوليا والبقوليات مثل الفاصوليا السوداء والعدس والبازلاء والحمص . 
• تنبت خبز الحبوب الكاملة. 
• الحبوب الكاملة مثل الأرز البري والحنطة السوداء. 

ماذا عن المكملات التي تساعد على الخصوبة؟ 

يقول الدكتور ريمر إن المكملات الغذائية لن تحل معظم مشاكل الخصوبة. والحصول على الكثير من بعض العناصر الغذائية قد يكون ضارًا. هذا هو السبب في أن تناول فيتامين جيد قبل الولادة مع نظام غذائي صحي يعتمد على الأطعمة الكاملة غير المصنعة هو أفضل طريقة للذهاب. 

ما الذي يمكنك فعله أيضًا للخصوبة؟ 

بعض أسباب العقم - مثل عمرك أو تاريخ عائلي لبعض المشكلات الصحية - خارجة عن إرادتك. ولكن هناك بعض الخطوات التي يمكنك اتباعها إذا كنت تحاولين الحمل. يوصي الدكتور ريمر بما يلي: 

• الامتناع عن التدخين أو شرب الكحول أو تعاطي المخدرات (بما في ذلك الماريجوانا). 
• الحد من الكافيين. 
• اتباع نظام غذائي صحي. 
• ممارسة الرياضة بانتظام. 

"من الجيد دائمًا القيام بأشياء صحية لجسمك ، بما في ذلك تناول الطعام بشكل جيد وممارسة الرياضة وتقليل التوتر" ، يلاحظ الدكتور ريمر. "لكن لا تفترض أن هذه الأشياء ستحل مشاكل الخصوبة." 

تؤكد أن معظم مشكلات الخصوبة التي تراها في ممارستها تتعلق بما يلي: 

• المشاكل الهرمونية والصحية المتعلقة بزيادة الوزن. 
• عمر الأم . بالنسبة للنساء والأشخاص المعينين للإناث عند الولادة ( AFAB ) ، تبدأ الخصوبة في الانخفاض حول سن 35 وتنخفض بشكل حاد عند 39. 

تحدث مع مقدم الرعاية الصحية  

إذا كنت تواجهين مشكلة في الحمل ، فلا تحاولي استكشاف الأخطاء وإصلاحها بنفسك.  

يقول الدكتور ريمر: "بعض الناس يتركون السنوات تمر وهم يحاولون أشياء مختلفة لا تؤثر حقًا على الخصوبة". "وإذا بدأت خصوبتك الطبيعية في الانخفاض ، فإن الانتظار لبضع سنوات يمكن أن يعني الفرق بين الحمل وعدم الحمل." 

ربما سمعت أنه يجب عليك محاولة الحمل لمدة عام قبل طلب المساعدة. لكن الدكتور ريمر يقترح عليك طلب المساعدة من مقدم الرعاية في وقت مبكر إذا كان لديك فترات غير منتظمة أو كان عمرك أكثر من 35 عامًا. 

هناك العديد من علاجات العقم ، لكن من الأفضل عدم الانتظار. معًا ، يمكنك أنت ومقدم الرعاية الخاص بك الحصول على توضيح حول موقف خصوبتك واكتشاف أفضل خطة لتعزيز فرصك في الحمل. 

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