Infertility, defined by inability to conceive after 12 months of regular, unprotected sexual intercourse, affects about 10 to 15 percent of couples worldwide. It can be caused by male factors such as sperm motility and count, female factors such as ovulation problem, and unknown factors. In such cases, medical treatments like surgical procedures and assisted conception can help to increase the chance of successful pregnancy.
不孕症是指在连续12个月内有规律且无避孕措施的性生活却仍未成功怀孕的情况。全球约有10%至15%的育龄夫妇受到影响。其成因可能包括男性因素（如精子数量不足或精子活力低下）、女性因素（如排卵障碍），以及一些原因不明的情况。针对这些问题，医学手段如手术治疗或辅助生殖技术，能够有效提高受孕成功率。
Meanwhile, it is commonly known that dietary intake affects many systems in the body, including heart health, bone strength, growth, hormone production, cancer risk and more. Likewise, diet can also affect our reproductive health. While dietary intake cannot magically undo some conditions such as blocked fallopian tube or seminal vesicle, it may boost the probability of conceiving. So far, there is no guideline on fertility diet, but research on this topic is extensive.
众所周知，饮食对人体多个系统都有影响，包括心脏健康、骨骼强度、生长发育、激素分泌以及癌症风险等。同样，饮食也会影响我们的生殖健康。虽然饮食无法“逆转” 某些特定问题，比如输卵管堵塞或精囊异常等结构性疾病，但合理的营养摄入有助于提高受孕的可能性。目前，尚未有权威的 “生育饮食” 指南出台，但相关研究已相当丰富，正在不断揭示饮食与生育力之间的密切关联。
Here are some dietary changes that may aid in improving fertility according to research:
研究表明，以下几项饮食调整可能有助于提升生育力：
- Weight management
体重管理
Being underweight and overweight/obese can negatively affect reproductive outcome. This is as these conditions can alter the hormonal production, including testosterone, estrogen and progesterone in the body, leading to ovulation and sperm production problem. Therefore, to increase the chance of conceiving, one should achieve and maintain healthy weight.
保持健康的体重有助于维持正常的激素水平与排卵周期。无论体重过轻还是过重，都可能影响生育力。这是因为这些状况会干扰体内激素的分泌，包括睾酮、雌激素和孕酮，进而导致排卵异常或精子生成问题。因此，为了提高受孕几率，建议达到并维持健康的体重范围。
- Mediterranean-style diet
地中海式饮食
The Mediterranean diet has been shown to increase clinical pregnancy and live birth rates as this diet provides nutrients needed for a healthy pregnancy. Among the component of this diet is:
研究表明，地中海式饮食能够提高临床妊娠率和活产率，因为这种饮食提供了孕期所需的多种营养素。该饮食的主要组成包括：
- Wholegrain as the main source of carbohydrate. Wholegrains are not only rich in fibre but are also packed with micronutrients such as iron and B vitamins.
以全谷物作为碳水化合物的主要来源。全谷物不仅富含膳食纤维，还含有丰富的微量营养素，如铁质及维生素B群。
- Emphasizes on increasing and variety intake of vegetables and fruits, which are high in antioxidants, vitamins and minerals crucial for production of healthy egg and sperm.
增加蔬菜和水果的摄入量及种类。这些食物富含抗氧化物、维生素和矿物质，对健康卵子和精子的生成至关重要。
- Plant-based protein such as legumes, lentils, nuts and seeds – high in protein, fibre, and micronutrients such as folate, zinc and antioxidants, all of which can improve fertility outcome through better sperm quality and reducing ovulatory infertility, is the main protein source.
以植物性蛋白质为主要蛋白来源，如豆类、扁豆、坚果和种子。这些食物富含蛋白质、纤维以及叶酸、锌和抗氧化物等微量营养素，能够通过改善精子质量和减少排卵障碍，提升生育效果。
- Moderate intake of fish – high in omega 3, vitamin D and other micronutrients; and poultry – high in protein, iron, vitamin B and other micronutrients crucial for fertility and foetal development.
适量摄入鱼类和家禽类。鱼富含Omega-3脂肪酸、维生素D及其他微量营养素；家禽类则富含蛋白质、铁质、维生素B群以及其他对生育力和胎儿发育至关重要的营养素。
- Olive oil as primary source of fat, contains monounsaturated fatty acid which has significant effect in achieving pregnancy.
以橄榄油为主要脂肪来源。橄榄油富含单不饱和脂肪酸，对提高怀孕几率有显著作用。
- Minimise meat and processed foods, which are high in saturated and trans fats can increase risk of metabolic diseases and is linked to reduced fertility.
尽量减少红肉和加工食品的摄入。这类食物富含饱和脂肪和反式脂肪，可能增加代谢疾病风险，并与生育能力下降有关。
- Little to no sweetened food and beverages, which can lead to poor fertility by increasing insulin resistance and causing weight gain.
尽量少吃或避免含糖食品和饮料。这些食物可能通过增加胰岛素抵抗和引起体重增加，导致生育能力下降。
- Dairy
乳制品
Diets low in saturated fat are generally good for heart health. However, for women trying to conceive, full-fat dairy may help lower the risk of not ovulating, while too much low-fat dairy may increase this risk. For men, high-fat dairy can reduce sperm quality, but low-fat dairy is linked to better sperm concentration and quality. This is because the process of removing fat from milk also removes some female hormones, but male hormones is retained. Aim for one to two servings of dairy daily to help with fertility. Women should limit saturated fat from other foods like red meat and processed foods and can switch back to low-fat dairy once pregnant.
低饱和脂肪饮食通常有益于心脏健康。然而，对于备孕女性来说，全脂乳制品可能有助于降低排卵障碍的风险，而摄入过多低脂乳制品则可能增加这一风险。男性方面，高脂乳制品可能降低精子质量，但低脂乳制品则与较好的精子浓度和质量相关。这是因为脱脂过程中会去除部分女性激素，但男性激素会被保留。建议每日摄入一到两份乳制品以促进生育力。女性在备孕期间应限制来自红肉和加工食品的饱和脂肪摄入，怀孕后可以改为食用低脂乳制品。
- Other nutrients to pay attention to:
其他需关注的营养素
- Folate – Folate can improve egg count, embryo quality, and fertility. The WHO recommends women planning pregnancy take 0.4 mg folic acid starting three months before conception to help prevent congenital malformation, specifically neural tube and heart defects.
叶酸 —— 叶酸有助于提高卵子数量、胚胎质量及生育力。世界卫生组织（WHO）建议备孕女性从受孕前三个月开始每日补充0.4毫克叶酸，以预防先天性畸形，特别是神经管和心脏缺陷。
- Vitamin B12 – Vitamin B12 is essential for DNA synthesis, protein and fat metabolism. It may improve sperm quality, count and motility, and embryo quality according to research. Some research suggests that deficiency is associated with female subfertility.
维生素B12 —— 维生素B12对DNA合成、蛋白质和脂肪代谢至关重要。研究表明，它可能改善精子质量、数量和活力，以及胚胎质量。一些研究还指出，维生素B12缺乏与女性生育能力减弱有关。
- Omega 3 – Omega 3 is essential to produce steroid hormones and aids in reproductive processes such as fallopian tube motility, implantation. Research also shows that it can improve ovulation and quality of embryo.
Omega-3 —— Omega-3对类固醇激素的合成至关重要，有助于输卵管的蠕动和胚胎着床等生殖过程。研究还表明，Omega-3能够改善排卵功能和胚胎质量。
- Antioxidants – Oxidative stress can lead to changes to DNA and damaged cells. Antioxidants such as vitamin A, C, E, selenium and zinc can help in managing oxidative stress, therefore improving fertility outcome.
抗氧化物 —— 氧化应激可能导致DNA损伤和细胞损坏。维生素A、C、E，以及硒和锌等抗氧化物有助于缓解氧化应激，从而改善生育效果。
- Physical activity
适量运动
Physical activity can improve fertility through better hormone and insulin regulation, and reduction of inflammation. Optimally, moderate intensity exercise of 150 minutes per week is suggested to obtain this benefit.
适量运动能够通过促进激素和胰岛素的调节以及减少炎症，帮助提升生育力。建议每周进行150分钟中等强度的运动，以获得最佳效果。
