Yisiphi isibanga sobudala esingcono kowesifazane sokukhulelwa, futhi ngenxa yini?

Uma kukhulunywa ngokwenza umndeni, abantu abaningi bayabuza ukuthi yimaphi iminyaka engcono kakhulu yokukhulelwa. Impendulo ayilula. Yebo, indlela umzimba owakhiwe ngayo ibalulekile, kodwa kuneminye neminye imbangela—ezimali, impilo, nokulungele ukuthatha leso sinyathelo esikhulu. Iminyaka inethonya elikhulu ekuzaleni, futhi ukuqonda ukuthi kwenzeka kanjani kungasiza uma unquma iminyaka engcono kakhulu kowesifazane yokukhulelwa. Nansi into okufanele uyazi mayelana nokuthi iminyaka nokuzala kusebenza kanjani ndawonye, kanye nendlela ukudla okunempilo okungakusiza ngayo esigabeni ngasinye.

Ukuzala eminyakeni yama-20: Iminyaka ephakeme, izingozi ezimbalwa

Iminyaka yama-20 ivamise ukubhekwa njengeyona minyaka lapho umuntu enokuzala okuphezulu kakhulu. Abesifazane bale mibangankathi banenani elikhulu lamaqanda asekhethiwe kahle, kanti nezinkinga zokukhulelwa zivame ukuba sezingeni eliphansi. Esikhathini ngasinye sokuya esikhathini, kunamathuba cishe angu-25-30% okukhulelwa [1].

Kulesi sigaba, uma ucabanga ngokukhulelwa, kungaba kuhle ukuthi uqale ukuthatha i-Folic Acid, ebalulekile empilweni yokuqala yombungu futhi enciphisa ingozi yokukhubazeka komgogodla nengqondo (neural tube defects) [2]. I-Vitamin C ne-Vitamin E nazo zinhle; zivikelwa amaqanda futhi zisekela impilo yamaselula, okubalulekile ekuzaleni. Noma usaqala ukuhlela, lawa ma-vitamin asiza ukwakha isisekelo esiqinile sokukhulelwa.

Ithiphu ebalulekile: Qala ukuthatha i-prenatal vitamin enhle equkethe i-folic acid, noma ngabe usacabanga nje ukuba nengane maduze. Iyasiza kakhulu kunalokho ongase ucabange.

Ekuqaleni kwama-30: Ukulinganisa impilo nokuzinza

Ekuqaleni kweminyaka yama-30, amandla okuzala asahlezi ephezulu, kodwa aqala ukuhla kancane kusukela cishe eminyakeni engu-32 [3]. Imvamisa lena yimina lapho abantu bezizwa sebelungele—ngokwezimali nangokwengqondo—ukuqala umndeni. Kodwa njengoba uhlelela, kujwayelekile ukuzibuza ukuthi yimaphi iminyaka engcono kakhulu yokukhulelwa ukuze uhambo lube lula.

Kule nkathi, i-CoQ10 (Coenzyme Q10) ingasiza kakhulu. I-antioxidant enamandla evikela amaqanda ekulimaleni futhi yandise amandla emaselula, okusiza ukusekela impilo yamaqanda. Ama-Vitamin B afana no-B6 no-B12 nawo abalulekile ekulinganiseni amahomoni, kanti i-Calcium ne-Magnesium zisekela impilo yokuzala ngokujwayelekile [4].

Ithiphu ebalulekile: Gxila kuma-antioxidant, njenge-CoQ10 nama-vitamin B, ukuze ugcine ikhwalithi yamaqanda iphezulu njengoba uqala ukuhlela umndeni eminyakeni yakho yama-30.

Iminyaka yokugcina yama-30 kuya ekuqaleni kwama-40: Indlela ephuthumele kakhudlwana

Ngemva kweminyaka engu-35, amandla okuzala ehla kakhulu. Lapho usuya eminyakeni engu-37, kokubili ikhwalithi nenani lamaqanda kwehla kakhulu, okwenza kube nzima ukukhulelwa futhi kukhuphule nezingcuphe ngesikhathi sokukhulelwa [5]. Kujwayelekile kule minyaka ukuzibuza ukuthi yimaphi iminyaka engcono kakhulu yokukhulelwa ukuze ukhulise impilo nokuzala isikhathi usenalo.

Kwabesifazane abazama ukukhulelwa eminyakeni yabo yokugcina yama-30 nasekuqaleni kwama-40, i-Myo-Inositol ne-D-Chiro Inositol kuyizengezo ezinhle ohlelweni lwakho. Zisiza ukusekela ukukhishwa kweqanda (ovulation) nekhwalithi yamaqanda, ikakhulukazi uma unezinkinga zokungalingani kwamahomoni [6]. I-L-Arginine iyasiza futhi, ngoba yandisa ukugeleza kwegazi ezithweni zokuzala [7].

Ithiphu Ebalulekile: Uma uneminyaka engaphezu kwengu-35 futhi ungakakhulelwa ngemva kwezinyanga eziyisithupha, kungaba isikhathi esikahle sokubonana nochwepheshe bokuzala. Bangakunikeza ukuqondisa nokwesekwa kulesi sigaba.

Ukukwazi Ukuzala Emaphuzwini Akho Ama-40: Amathuba Aphansi, Izingcuphe Ezinkulu

Uma usufinyelele eminyakeni engu-40, amathuba okukhulelwa ngokwemvelo ehla abe cishe ku-5% ngomjikelezo ngamunye, kanti nezinkinga zokukhulelwa ziba phezulu [8]. Noma kunjalo, abesifazane abaningi basakhulelwa futhi babe nokukhulelwa okunempilo uma bethola ukwesekwa okufanele. Kodwa kwezinye izimo, kujwayelekile ukuzibuza ngo-khulelwa uneminyaka engu-39 uma kuqhathaniswa no-40 nokuthi ngabe sebephuthelwe yini iminyaka engcono kakhulu yokukhulelwa.

Izakhi zokudla ezifana ne-Selenium ne-Zinc zisiza kakhulu kulesi sigaba sobudala. Zombili lezi zisekela ukulingana kwama-hormone futhi zisize ukuvikela amaqanda ekulimaleni. I-iron ibalulekile futhi; isekela ukugeleza kwegazi nomoya-mpilo ezithweni zakho zokuzala, okubaluleke kakhulu njengoba usukhula [9].

Ithiphu Ebalulekile: Cabanga ukukhuluma nochwepheshe bokuzala uma uneminyaka engaphezu kwengu-40. Bangakusiza bakuqondise kumithombo nemibono engcono kakhulu.

Ukusekelwa Kokudla Nokuphila Kwanoma Yibuphi Ubudala

Noma ngabe uneminyaka emingaki, indlela ophila ngayo nokudla kwakho kudlala indima ebalulekile ekusekeleni ukukwazi ukuzala. I-Vitamin D ibalulekile ekulinganiseni ama-hormone, i-L-Carnitine isiza amandla amaseli, kanti ama-Omega-3 avela kuwoyela wezinhlanzi aseka impilo yonke yokuzala [10]. Imikhiqizo ye-Conceive Plus, enalezi zithako, ingaba amathuluzi awusizo ohambweni lwakho lokuzala.

Ithiphu Ebalulekile: Khetha ukudla okunomsoco olinganiselayo okuqukethe izakhi ezisekela ukukwazi ukuzala, uphumule kahle, futhi ugweme imikhuba eyingozi njengokubhema noma ukuphuza ngokweqile ukuze usekele uhambo lokukhulelwa okunempilo.

Okubalulekile Ekugcineni

Ngakho-ke, ngabe ngempela kukhona iminyaka engcono kakhulu kowesifazane yokukhulelwa? Impendulo iyahluka. Ngenkathi iminyaka yama-20 kanye nama-30 okuqala ibhekwa njengeyinhle kakhulu ngokombono womzimba, abesifazane abaningi bakhulelwa ngempumelelo eminyakeni yabo yama-30 ngisho nama-40. Ekugcineni, ukuqonda ukuthi imuphi umkhawulo weminyaka ongcono kakhulu kowesifazane yokukhulelwa kuncike ekulinganiseni impilo yomzimba nokulungela kwakho uqobo kanye kwezezimali. Ngokusebenzisa indlela efanele, ukwesekwa, nezakhi ezidingekayo emzimbeni, ungathatha izinyathelo ezinhle zokukhulelwa okunempilo kunoma yimuphi umnyaka wobudala.

Imibuzo Evame Ukubuzwa

Yimuphi ubudala obungcono kakhulu bokukhulelwa ukuze kube nokukhulelwa okunempilo?

Ngokomzimba, isikhathi esibhekwa njengesesihle kakhulu sivame ukuba iminyaka yama-20, kodwa abesifazane abaningi bakhulelwa eminyakeni yabo yama-30 nama-40 uma benempilo enhle nokwesekwa.

Ingabe ubudala buphinde bube nomthelela ekuzaleni kwabesilisa?

Yebo, iyawenza umehluko. Ikhono lokuzala kwabesilisa livame ukwehla ngemva kweminyaka engu-40, njengoba ikhwalithi yesidoda nenani laso kungase kwehle.

Ngingasekela kanjani amandla okuzala ngemuva kweminyaka engu-35?

Gcina indlela yokuphila enempilo, lawula ingcindezi, futhi uthathe imisoco efana ne-CoQ10 ne-folic acid ukusekela ukuzala.

Ingabe abesifazane abaneminyaka engaphezu kuka-35 bangakhulelwa ngokuphepha?

Yebo impela. Abesifazane abaningi bakhulelwa kahle ngemuva kweminyaka engu-35, kodwa kungcono ukuba nokunakekelwa kokukhulelwa okuvamile nokucabangela ukudla nendlela yokuphila esekelayo.

Yimiphi imisoco esiza ukuzala?

Imisoco efana ne-folic acid, i-CoQ10, i-Vitamin D, kanye nama-antioxidant afana ne-zinc ne-selenium ingaba nendima ebalulekile ekusekeleni impilo yokuzala.

Izikhombo

1. Dunson, D. B., Colombo, B., & Baird, D. D. (2002). Izinguquko ezihambisana nobudala ezingeni nasesikhathini sokuzala emjikelezweni wokuya esikhathini. Human reproduction (Oxford, England). Iyatholakala ku: https://pubmed.ncbi.nlm.nih.gov/11980771/
2. Czeizel A. E. (1995). I-folic acid ekuvimbeleni ukuphazamiseka koshubhu wemizwa. Journal of pediatric gastroenterology and nutrition. Iyatholakala ku: https://pubmed.ncbi.nlm.nih.gov/7884617/
3. Deatsman, S., Vasilopoulos, T., & Rhoton-Vlasak, A. (2016). Ubudala Nokuzala: Ucwaningo Ngolwazi Lwezifo Kubaguli. JBRA assisted reproduction. Iyatholakala ku: https://pmc.ncbi.nlm.nih.gov/articles/PMC5264372/
4. Tamura, T., & Picciano, M. F. (2006). I-folate nokuzalana kwabantu. I-American journal of clinical nutrition. Iyatholakala ku: https://pubmed.ncbi.nlm.nih.gov/16685040/
5. Balasch, J., & Gratacós, E. (2012). Ukubambezeleka kokuba nezingane: imithelela ekuzaleni nasekupheleni kokukhulelwa. Current opinion in obstetrics & gynecology. Iyatholakala ku: https://pubmed.ncbi.nlm.nih.gov/22450043/
6. Nestler, J. E., Jakubowicz, D. J., Reamer, P., Gunn, R. D., & Allan, G. (1999). Imiphumela yokuvula ukuvuthwa kwamaqanda nokuguquka kokugaya ukudla kwe-D-chiro-inositol esimweni se-polycystic ovary syndrome. I-New England journal of medicine. Iyatholakala ku: https://pubmed.ncbi.nlm.nih.gov/10219066/
7. Younis J. S. (2012). Ubuguga bamaqanda esibeletho kanye nemiphumela ekuzaleni nasempilweni yabesifazane. Minerva endocrinologica. Iyatholakala ku: https://pubmed.ncbi.nlm.nih.gov/22382614/
8. Warner, Lee & Jamieson, Denise & Barfield, Wanda. (2015). I-CDC Ikhipha Uhlelo Lwesenzo Lukazwelonke Lwezempilo Yomphakathi Lokutholwa, Ukuvimbela, Nokuphathwa Kokungabi Nenzalo. I-Journal of women's health. Iyatholakala ku: https://www.researchgate.net/publication/279731002_CDC_Releases_a_National_Public_Health_Action_Plan_for_the_Detection_Prevention_and_Management_of_Infertility
9. Beard, J., & Tobin, B. (2000). Izinga lensimbi emzimbeni nokuzivocavoca. I-American journal of clinical nutrition. Iyatholakala ku: https://pubmed.ncbi.nlm.nih.gov/10919965/
10. Guesnet, P., & Alessandri, J. M. (2011). I-Docosahexaenoic acid (DHA) kanye nesimiso sokuzwela esimaphakathi (CNS) esakhulayo - Imiphumela ezelulekweni zokudla. Biochimie. Iyatholakala ku: https://pubmed.ncbi.nlm.nih.gov/20478353/