. If you are overweight or underweight, your natural hormone levels could be thrown off, and this could lead to irregular or suppressed ovulation. Focus on maintaining a weight that is considered healthy for your height and body type.  If you have health issues like a thyroid problem, talk to your doctor about your treatment options. Try to avoid unnecessary weight gain to prevent irregular ovulation. If you are overweight, losing just 5% of your body weight -- around 10 pounds if you weigh 200 pounds -- can help increase blood flow to your reproductive organs and boost your fertility. Folic acid is an essential nutrient for pregnant women and it can help to improve your chances of conceiving if you have irregular ovulation. However, only take the prescribed dosage of folic acid and maintain a healthy weight as well to keep your ovulation regular and consistent.  One major study of the effects of folic acid on women found that taking folic acid supplements can lead to a higher conception level and a higher likelihood of having twins. Men can also benefit from folic acid supplements, as these can help to improve the quality of sperm. The insulin levels in your body can affect your sex-hormone binding globulin. This can then affect the amount of free androgen in your body, if you are a woman. Having too much free androgen can suppress your ovulation. Based on this logic, a heart-healthy diet can help to reduce your insulin levels and possibly lead to improved fertility. Low insulin levels can also benefit fertility in men as it can affect the quality of the sperm in men. A heart-healthy diet consists of:  Little to no red meat. The women who participated in the Nurses’ Health Study who had the highest intake of animal protein such as red meat had 39% more ovulatory infertility than women who ate lower amounts of animal protein. Some nutritionists also claim an excessive intake of animal protein could affect the sperm quality in a man. A higher quantity of beans, nuts, legumes, and tempeh. Plant-based proteins...

How would you rephrase that briefly using Vietnamese?
Duy trì cân nặng tốt cho sức khỏe Dùng thực phẩm bổ sung axit folic nếu bạn gặp phải tình trạng rụng trứng thất thường. Duy trì lượng insulin thấp bằng cách dùng nhiều thực phẩm tốt cho tim mạch. Tránh xa chất béo không bão hòa. Tiêu thụ nhiều carbohydrate phức hợp.