关于叶酸和排卵问题的权威解释

#备孕心路

RainyDays

把MM们最关心的段落提取出来简单翻译了一下，仅供参考：

The basic results of the Harvard studies (Chavarro et al,
2007A) indicated that the following dietary patterns helped women fall
pregnant:

哈佛研究的基本结果指出以下饮食结构帮助妇女成功怀孕：
………………

Use of multivitamin and B vitamin (especially folic acid) supplements (Chavarro et al, 2008A).
补充复合维生素和维生素B(特别是叶酸）

Chavarro and his coworkers (2008A) did mention that folic acid (one of the B vitamins) and the use of vitamin B complex appeared to make the greatest contribution to fertility.

It's therefore probably safe to say that women who are trying to fall pregnant can use vitamin B-complex supplements that contain folic acid three times a week.

Chavarro博士和他的同事们确切地指出叶酸（维生素B的一种）以及复合维生素B对提高繁殖能力有着非常大的帮助。

因此可以安全地说一周补充三次含有叶酸的复合维生素B对备孕妇女是有帮助的

想要孩子需要：
Take your vitamins. "Every woman of reproductive age—even if you're not actively trying to get pregnant—should take a multivitamin containing folic acid," says Jorge Chavarro, M. D., an instructor at Harvard Medical School and co-author of The Fertility Diet" According to Chavarro, folic acid appears to improve fertility by stimulating ovulation and giving an embryo essential proteins needed for survival. His research also found that women who took iron supplements were 40 percent less likely to have fertility problems, so look for a vitamin with at least 40 milligrams of iron and 400 micrograms of folic acid, and get in the habit of downing the pill every morning.

食用维生素。“每一个到了生育年龄女人——即便你还不打算要孩子——都需要吃含有叶酸的维生素。”Jorge Chavarro博士说。Chavarro是哈佛药学院的导师，《生育饮食》的和著者。Chavarro博士认为，叶酸是有助于提高生育能力的，因为它能促进排卵并且提供胚胎存活的关键蛋白质。他的研究同样发现了补充铁的女性有生育问题的可能性是常人的40%，所以找一种含有至少40毫克的铁和400微克的叶酸，然后每天早上养成服用一颗的习惯。

以下是原文：

The Fertility Diet

Although there
are many old wives’ tales about the effects of certain foods on
fertility, little scientific research has investigated whether specific
dietary factors really play a role.

Recently, however, a number of publications by a research
group at the Department of Nutrition of the Harvard School of Public
Health in Boston, USA, have revealed that certain dietary factors may
well influence female fertility.

Harvard studies

A team of researchers, led by Dr Jorge Chavarro, studied female
ovulatory disorders in a group of more than 17000 premenopausal women
without a history of infertility, for a period of eight years. They
found that certain dietary habits increased the chances of conceiving.

It's important to keep in mind that the women included in these
studies didn't have any defined infertility disorders (for example,
polycystic ovary syndrome), and that these studies didn't research male
infertility.

The basic results of the Harvard studies (Chavarro et al,
2007A) indicated that the following dietary patterns helped women fall
pregnant:

哈佛研究的基本结果指出以下饮食结构帮助妇女成功怀孕：

Diets rich in monounsaturated fats and low in trans-fats.
Higher intakes of plant protein, rather than animal protein (Chavarro et al, 2008B).
Higher intakes of carbohydrates with a low glycaemic index (GI) (Chavarro et al, 2007C).
Use of high-fat, rather than low-fat milk and dairy products (Chavarro et al, 2007B).
Use of multivitamin and B vitamin (especially folic acid) supplements (Chavarro et al, 2008A).
补充复合维生素和维生素B(特别是叶酸）
Higher intake of iron, particularly from plant sources and iron supplements (Chavarro et al, 2006).

Chavarro and his team have dubbed this combination of foods the ‘Fertility Diet’.

[ 本帖最后由 RainyDays 于 2009-8-31 23:22 编辑 ]

讨论区

RainyDays

What does this mean?

To translate these research findings into dietary guidelines, one can basically say that a woman who wants to fall pregnant should follow a diet that's rich in monounsaturated fats, plant protein, low-GI carbohydrates, and high-fat milk and dairy products, and take iron and B-complex supplements.

To help you put together your fertility diet, let’s consider which foods supply the above-mentioned nutrients:

Monounsaturated fats

Monounsaturated fats are mainly found in plant oils derived from olives and canola. Check in the supermarket for canola or olive oil and margarine made from these oils. Olives and avocados (including avocado oil) are also excellent sources of these ‘good’ fats. Eat at least 1-2 portions a day.

Trans-fats, which need to be avoided, are found in processed foods such as hard margarine, snack foods, pies, cakes, tarts and any other food that's made with processed fats. Not only will you potentially boost your chance of falling pregnant if you avoid trans-fats, but this will also help you to stay healthy and keep your weight in check.

Plant protein

The best sources of plant protein are legumes, which include dry, cooked beans, peas, lentils and soya products (soya mince or milk, and tofu). Try to include at least one serving of these foods a day.

Legumes contain plant protein, dietary fibre, vitamins and minerals (including iron – see below), and they have a low GI. In addition, they're less expensive than animal proteins and have the advantage that they're low in fat and don’t contain any cholesterol.

Carbohydrates with a low GI

These include:

* Hi-fibre bran cereals

* Maximize cereal

* Wholewheat Pronutro

* Low-GI muesli

* Provita

* Low-GI or seed bread or any other bread that contains plenty of whole barley, rye, wheat, buckwheat, seeds, nuts or dried fruit, oat bran, barley, crushed or pearled wheat, and bulgur

* All types of pasta

* Cooked and cooled maize meal

* Wild, long-grain and brown rice

* Whole corn (tinned, frozen or on the cob)

* All fresh and dried deciduous fruit (apricots, cherries, peaches, nectarines, plums, pears and apples)

* All berries

* All citrus fruits

* Fruit juices (e.g. apple or pear)

* Sweet potato

* Green peas and beans

* Most other vegetables

Low-GI carbohydrates help to control your blood-sugar and insulin levels and may prevent the onset of insulin resistance, metabolic syndrome and even type 2 diabetes, all of which can interfere with falling pregnant and/or complicate pregnancy.

Have at least three servings of low-GI starches and five servings of low-GI fruit and vegetables a day.

High-fat dairy products

The finding that the use of high-fat, instead of low-fat or fat-free, dairy products was associated with an improved chance of falling pregnant was startling to say the least (Chavarro et al, 2007B). Additional research will have to clarify why low-fat and fat-free dairy products don't have a positive effect on falling pregnant.

Foods that fall into this category are full-cream milk, yoghurt made with full-cream milk, cream cheese and all other cheeses.

Three servings of dairy products a day should provide all the necessary calcium that adult women need.

Multivitamins and B complex

The finding that women who took multivitamins or B-complex supplements three to five times a week were more likely to fall pregnant (Chavarro et al, 2008A) will also require further research in view of a recent report that the intake of vitamin supplements that contain beta-carotene, and vitamins A and E can increase mortality (death) significantly (see Are Vitamin Supplements Fatal?).

Chavarro and his coworkers (2008A) did mention that folic acid (one of the B vitamins) and the use of vitamin B complex appeared to make the greatest contribution to fertility.

It's therefore probably safe to say that women who are trying to fall pregnant can use vitamin B-complex supplements that contain folic acid three times a week.

Chavarro博士和他的同事们确切地指出叶酸（维生素B的一种）以及复合维生素B对提高繁殖能力有着非常大的帮助。

因此可以安全地说一周补充三次含有叶酸的复合维生素B对备孕妇女是有帮助的。

[ 本帖最后由 RainyDays 于 2009-8-31 22:53 编辑 ]

听我的，你可以加入我们同排卵/同病症/同城微信备孕群，在这里有很多有经验的姐妹，基本什么问题都可以解决。添加群主微信bbyouxi01拉你进群，赶快点击这里打开微信入群吧。

RainyDays

Iron from food and supplements

The subjects in the Harvard studies who took iron supplements or obtained most of their iron intake from plant sources (legumes, spinach, dried fruit, iron-fortified breakfast cereals and breads) were more likely to fall pregnant than those who didn't take supplements (Chavarro et al, 2006).

It's plausible that adult women in the childbearing years will benefit from taking iron supplements because a lack of iron has been identified as one of the most common deficiencies in this population group.

But this doesn't mean that you should start taking iron supplements at random. Rather ask your doctor to do a blood test to determine if you are iron deficient (due to blood loss via menstruation or poor dietary intake) and if you are, let the doctor prescribe a suitable supplement. Products such as Ferofolic will supply you with iron and folic acid at the same time.

Go the Mediterranean route

The one thing that springs to mind when one looks at these recommendations for the ‘Fertility Diet’ is that it's very similar to the Mediterranean Diet. The latter diet includes plenty of olive oil, olives, low-GI starches like pasta, vegetables, fruits and legumes, fish, and full-fat milk, yoghurt and cheeses, but only small servings of meat and few processed foods.

If you're trying to fall pregnant, you may well benefit by applying the principles of the ‘Fertility Diet’ or by switching over to the Mediterranean Diet, which will probably keep your partner healthy as well.

(Dr I.V. van Heerden, DietDoc, June 2008)

References:

(Chavarro JE et al (2006). Iron intake & risk of ovulatory infertility. Obstet Gynecol, 106(5):1145-52; Chavarro JE et al (2007A). Diet & lifestyle in the prevention of ovulatory disorder infertility. Obstet Gynecol, 110(5):1050-8; Chavarro JE et al (2007B). A prospective study of dairy foods & anovulatory infertility. Hum Reprod, 22(5)1340-7; Chavarro JE et al (2007C). A prospective study of dietary carbohydrate quantity & quality in relation to risk of ovulatory infertility. Eur J Clin, Nutr, Sept 19; Chavarro JE et al (2008A). Use of multivitamins, intake of B vitamins, and risks of ovulatory disorder infertility. Fertil Steril, 89(3):668-76; Chavarro JE et al (2008B). Protein intake and ovulatory infertility. Am J Obstet Gynecol, 198(2):210.21-7)

RainyDays

为了避免断章取义，整个文章都附在上面了，其中红色部分是跟叶酸有关的，还进行了简单的翻译，大家应看一看就明白了

我在食用叶酸之前看过美国官方网站，以及wikipedia等百科全书，正常人补充叶酸是有必要的，美国政府甚至为了补充叶酸，强制在早餐面包里加了复合叶酸

叶酸应该是安全的

RainyDays

这里还有一篇将如何备孕的~

Want a Baby...Someday?

Even if you're not ready to get pregnant, you need to take certain steps right now to help keep your body in peak baby-making shape.

Marisa Cohen

Considering you probably spend a good amount of energy trying to block conception, it's kind of odd to think about preparing yourself for a day when you might want to raise the gate to your reproductive system. Maybe you're not at that point now—you're happily putting in long hours at a job you love, you're still enjoying being able to jump in the car for a road trip on a moment's notice, or you just haven't yet found a guy who's worthy of mixing his DNA with yours. But you'd still like to think that if the baby jones hits you like a ton of bricks, you'll be able to get knocked up, no problem.

Yet everywhere you look, an article or book (or even your own mom!) is there to remind you that your fertility drops every year you wait. You probably know the scary stats: Women reach their reproductive peak in their twenties, and by age 35, the risk of infertility jumps to 22 percent. But before you start Googling egg freezing (by the way, that's still experimental, and only a tiny number of babies have been born from frozen eggs), keep in mind that every woman's biological clock is different. Some women can get pregnant easily at 40, while others run into problems as early as their twenties. And while you can't stop the clock on the most important fertility factor—your age—there are plenty of lifestyle changes you can make now to up your odds of getting pregnant later.

If you want to get pregnant in five years...

See your doctor. If you want to keep your body baby-ready, staying in top physical shape is essential. That means getting any fertility-sapping health issues—like diabetes, polycystic ovary syndrome (PCOS), or endometriosis—under control; diagnosing and treating STDs; and devising a healthy diet and exercise plan. If you're past 35 and wondering whether you have the option of waiting a few more years, you can also ask your doc to do a little detective work on what's known as your ovarian reserve.

"All women are born with a certain number of eggs, and you lose them over your reproductive life span," explains Michael Soules, M. D., medical director of Seattle Reproductive Medicine. "At some point— about 10 years before the onset of menopause— the number drops to a level where your fertility is compromised." But there are tests that can gauge how many eggs are still sitting on the bench waiting for their turn at bat. The best ones are an ultrasound to count the number of follicles in your ovaries and a blood test to check your hormone levels at certain points in your cycle. These tests, which Soules says are usually covered by insurance—check with your plan to make sure—can't guarantee that you're fertile (too many other factors come into play). But they can tell you how loudly your clock is ticking and whether you need to consider speeding up your schedule.

RainyDays

>Brush and floss. Could something as simple as flossing your teeth help keep you fertile? Perhaps. "Several studies have indicated that a woman's oral health may be related to her reproductive success," says Susan Karabin, D. D. S., a spokesperson for the American Academy of Periodontology. In one study, women who needed fertility treatments had higher levels of gum bleeding and inflammation than those who conceived naturally, the Journal of Periodontology reports. "Brush and floss every day and get a professional cleaning and exam every six months," advises Karabin, who adds that not smoking and avoiding sugary foods and drinks are also key to keeping your teeth and gums healthy.

>;Practice safe sex. You wouldn't think condoms would come up in a conversation about getting pregnant, but safe sex can be a crucial factor in your future ability to get knocked up. If you contract an STD such as gonorrhea or chlamydia (which could be in your system without causing symptoms) and it goes untreated, it can lead to a serious condition called pelvic inflammatory disease, which can scar the fallopian tubes, causing infertility. So get tested regularly—and make sure your partners do, too.

>Stamp out cigarettes. If higher rates of lung cancer and breast cancer haven't made you swear off smoking, consider this: The American Society for Reproductive Medicine (ASRM) estimates that lighting up is linked to 13 percent of infertility cases. Tobacco messes with your fertility in all kinds of ways: It makes your eggs deteriorate faster than they naturally would with age, increases your risk of early miscarriage and ectopic pregnancy (a dangerous condition in which the egg implants in your fallopian tubes or ovaries instead of your uterus), and can bring on early menopause (up to four years earlier, compared with nonsmokers). Plus, if you wind up needing in vitro fertilization (IVF), smoking will reduce your chances of success by 34 percent. The encouraging news, though, is that once you do quit smoking, your fertility level will return to normal in about a year (considering that it takes the average puffer two to four tries before quitting for good, you should start trying to kick the habit well before that). While you're at it, recruit your partner, parents, and friends to quit with you: A recent study in Tobacco Control found that women who were exposed to secondhand smoke six or more hours a day as adults were 36 percent more likely to have trouble getting pregnant.

>Take your vitamins. "Every woman of reproductive age—even if you're not actively trying to get pregnant—should take a multivitamin containing folic acid," says Jorge Chavarro, M. D., an instructor at Harvard Medical School and co-author of The Fertility Diet" According to Chavarro, folic acid appears to improve fertility by stimulating ovulation and giving an embryo essential proteins needed for survival. His research also found that women who took iron supplements were 40 percent less likely to have fertility problems, so look for a vitamin with at least 40 milligrams of iron and 400 micrograms of folic acid, and get in the habit of downing the pill every morning.

食用维生素。“每一个到了生育年龄女人——即便你还不打算要孩子——都需要吃含有叶酸的维生素。”Jorge Chavarro博士说。Chavarro是哈佛药学院的导师，《生育饮食》的和著者。Chavarro博士认为，叶酸是有助于提高生育能力的，因为它能促进排卵并且提供胚胎存活的关键蛋白质。他的研究同样发现了补充铁的女性有生育问题的可能性是常人的40%，所以找一种含有至少40毫克的铁和400微克的叶酸，然后每天早上养成服用一颗的习惯。

[ 本帖最后由 RainyDays 于 2009-8-31 23:09 编辑 ]