Indlela izimpawu zosuku lomjikelezo 21 no-22 ezihlobene ngayo nosuku 23 lomjikelezo

Uma kuziwa ekuqondeni umjikelezo wakho wokuya esikhathini, usuku ngalunye lunendaba yalo ongayixoxa. Izinsuku ezifana nosuku lomjikelezo lwama-21, usuku lomjikelezo lwama-22, nosuku lwama-23 lomjikelezo zibucayi ikakhulukazi kulabo abalalela umzimba wabo ngokuseduze, ikakhulukazi uma bezama ukukhulelwa. Lezi zinsuku ziwele ku-luteal phase yomjikelezo wokuya esikhathini—yisigaba esibalulekile lapho izinguquko zama-hormone ezilungiselela umzila wokukhulelwa noma zilungiselela umzimba ukuba uqale iminyaka [1].

I-luteal phase iyamangalisa. Kukhona okuningi okwenzekayo ngaphansi kobuso, futhi kungazwakala sengathi umzimba wakho ukhuluma ngezimpawu—ukuvuvukala, ukukhathala, ukuguquguquka kwemizwa, noma izimpawu ezincane ezingase zithi ngokuthula, “Hee, kukhona okushintshile kulokhu.”

Indima Ebalulekile Ye-Luteal Phase

Ngakho-ke, kuyini i-luteal phase? Yigxathu lesibili lomjikelezo wokuya esikhathini, eliqala ngemuva kokukhishwa kweqanda bese liphela uma kuqala iminyaka elandelayo. Kunjengengxenye lapho umzimba ungenza sengathi welula ikhaphethi elibomvu ukuze wamukele iqanda elichumiswe noma uqale ukuhlanza ulungiselela umjikelezo olandelayo. Cishe osukwini lwama-21 lomjikelezo, umzimba wakho usekhiqiza i-progesterone ngobuningi, ihomoni egxile ekudaleni ulwelwesi lwesibeletho olufudumele nolunethezekile lokukhulelwa okungenzeka [2].

I-Estrogen nayo ihamba nayo, ikhuphuka kancane ukuze igcine ibhalansi. Lezi homoni ezimbili yizona ezenza lesi sigaba sibaluleke kangaka—futhi ziyimbangela enkulu yezimpawu ongase uzibone.

Kwenzekani Osukwini Lomjikelezo Lwama-21?

Ngesikhathi usufika osukwini lwama-21 lomjikelezo, umzimba wakho usuvele usesigabeni esiphakathi no-luteal phase. Uma uke wakhulula iqanda ngaphambilini emjikelezweni, kungenzeka ukuthi i-progesterone isephezulu kakhulu. Le homoni ayihlali nje; isebenza kanzima ukulungiselela ulwelwesi lwesibeletho ukuze lwamukele iqanda elichumiswe. Uma sekuke kwenzeka ukukhulelwa, kulolu lwelwesi yilapho "umlingo" uqala khona.

Izimpawu zosuku lomjikelezo lwama-21 zivame ukufaka izinto ezifana nobuhlungu noma ukuzwela kwamabele. Lokhu kwenzeka ngoba i-progesterone ne-estrogen zithumela imiyalezo emzimbeni wakho ukuze kwandiswe ukugeleza kwegazi ezicutshini zamabele. Abanye abesifazane baphinde bazwe amajaqamba amancane—awafani nobuhlungu obukhulu benyanga, kodwa abe wukuzizwa kubuhlungu okuthambile, okuvuthayo.

Bese kuba khona indaba yokwanda kwesifiso sokudla. Abesifazane abaningi babika izinkanuko noma ukuzizwa belambile kakhulu ngalesi sikhathi. Lena indlela umzimba wakho ocela ngayo kancane-kancane amandla engeziwe ukuze usekele yonke imisebenzi eyenzeka ngasese [3].

Siyaqhubekela osukwini lomjikelezo lwama-22

Okulandelayo yizimpawu zosuku 22 lomjikelezo. Uma isigaba se-luteal besingolunye uhambo, usuku 22 bekuyingxenye lapho umzimba wakho uqala ukuthatha uhlelo lwawo ngokungathi sína. I-progesterone isesezintambo, igcina i-lining yesibeletho iminyene futhi icebile ngezakhi. Uma i-embryo izofakwa, lesi yisimo esikahle [4].

Ungase uzizwe uvuvukele ngosuku 22 lomjikelezo, enye yezimpawu ezivamile. Kujwayelekile. I-progesterone ivame ukwenza umzimba ugcine amanzi. Ezinye izifazane ziye ziqaphele namasongo azo ezizwa eqinile noma amabhulukwe ezilingana ngendlela ehlukile kancane. Kanyekanye, ungase uzwe ikhambo elikhulu emizweni yakho yokunuka noma ukunambitha. Nakuba lokhu kungenzeka ngesikhathi se-PMS, futhi kwesinye isikhathi kuyinkomba yokuqala yokukhulelwa kwabanye.

Ukukhathala nakho kungase kungene kancane. Hhayi uhlobo lokuthi “ngihleli ebusuku ngibuka izinhlelo” kodwa ukukhathala okujulile. Lokhu kuyenzeka; umzimba wakho usebenza kanzima kunokujwayelekile. Ukuphuza amanzi amaningi nokudla ukudla okucebile nge-magnesium njengamantongomane noma ushokoledi omnyama kungasiza kulezi zimpawu.

Okulindelekile Ngosuku 23 Lomjikelezo

Manje sesisekusukwini 23 lomjikelezo—usuku olubalulekile esigabeni se-luteal. Lolu suku lungaba iphuzu lokushintsha ngoba kuvame ukuba yilo lapho izimpawu zokuqala zokukhulelwa ziqala ukuvela uma ukungcwaliswa kwenzekile.

Kwabanye, lena yisikhathi lapho kuba khona ukopha kokufakelwa. Kukhanya kancane, mhlawumbe amabala ambalwa nje, futhi akufani nokuya esikhathini. Lokhu kuphuphuma kwegazi kubangelwa iqanda elikhulelwe elingena ku-lining yesibeletho. Kanye nalokho, ungase uzwe ukuqunjelwa okuncane—hhayi ubuhlungu obukhulu, kodwa into encane ebonakalayo.

Izinguquko emabeleni nazo zingabonakala kakhulu ngosuku 23 lomjikelezo. Ezinye izifazane zichaza umuzwa wokuthuthumela noma zibone ukuthi amabele azizwa egcwele kakhulu. Lezi zinguquko zivame ukubangelwa ukushintsha kwamahomoni okuhambisana nokuqala kokukhulelwa.

Uma ukukhulelwa kungahlelwanga, usuku 23 lomjikelezo lungaletha izimpawu ezivamile zangaphambi kokuya esikhathini zisobala kakhulu. Ungase uzizwe ukacasukile noma unemizwa kakhulu kunokujwayelekile. Ezinye izifazane zibuye zibe nokuphuma kwezinduna, ikakhulukazi emhlathini noma emphinjeni. Lokhu kubangelwa indlela amahomoni athinta ngayo ukukhiqizwa kukawoyela esikhunjeni [5].

Uma unomjikelezo wokuya esikhathini wezinsuku ezingu-26 umjikelezo wokuya esikhathini wezinsuku ezingu-26 lapho uzama ukukhulelwa kungase kudinge ukulandelela kahle isikhathi sokuvuliselwa, ngoba umjikelezo omfushane usho iwindi lokukhulelwa elivundile eliqala ngaphambi kwesivamile somjikelezo wezinsuku ezingu-28.

Ukuhlanganisa Amachashazi Phakathi Kwalezi Zinsuku

Pho yini ehlanganisa ndawonye izimpawu zosuku lomjikelezo lwama-21, izimpawu zosuku lomjikelezo lwama-22, kanye nosuku lwe-23 lomjikelezo? Konke kumayelana namahomoni—ikakhulukazi i-progesterone ne-estrogen. Lawa mahomoni amabili alawula kakhulu lokho okuzwayo ngesikhathi sesigaba se-luteal [6].

I-progesterone izinzisa i-lining yesibeletho futhi inciphise ukuqubuka kwesibeletho. Kumayelana nokudala indawo ezolile, ezinzile uma iqanda elichumile linquma ukuhlala. I-estrogen, ngakolunye uhlangothi, isebenza ngemuva kwezibani, iseka imisebenzi ehlukahlukene futhi iqinisekisa ukuthi umzimba awudluli emiphumeleni ye-progesterone.

Ndawonye, la mahomoni athonya izimpawu ezifana nokugobhoza, ukushintshashintsha kwemizwa, ukukhathala, nobuhlungu bamabele. Isikhathi nobukhali balezi zimpawu kungahluka kowesifazane kuye kowesifazane, kodwa zonke ziyizimpawu zokuthi isigaba se-luteal sesiqhubeka ngokuphelele.

Indima Yokudla Ngesikhathi Sesigaba Se-Luteal

Lokho okudlayo ngalesi sikhathi kubaluleke kakhulu. Umzimba wakho umatasa, futhi udinga uphethiloli ofanele. Ukuqala, i-folic acid ibalulekile. Isekela ukukhula nokuthuthuka kwamaseli, okuyinto ebalulekile uma ukukhulelwa kwenzekile. Ukudla njengespinashi, amawolintshi, namasemishi aqiniswe ngamavithamini yimithombo emihle.

I-vitamin B6 ingasiza ekushintshashintsheni kwemizwa futhi inciphise ukugobhoza. Amabhhanana, inyama yenkukhu, no-anyanisi omkhulu (amazambane) kuyizinketho ezinhle kakhulu. I-magnesium nayo iyinkakha ngalesi sigaba. Inganciphisa imizwa yokubanjwa yizinhlungu futhi ithuthukise ukulala. Uyithola emantongomaneni e-almond, ushokoledi omnyama, kanye nemifino enamagqabi aluhlaza [7].

I-zinc ne-selenium nazo zifanelwe ukushiwo. Lama-nutrient aseka impilo yokuzala kanye nomsebenzi wokuzivikela emzimbeni. Ungawathola ekudleni okunjengamantongomane, imbewu, nezinhlanzi.

Ukuqonda Ukuzala: Ukulandelela Izimpawu

Uma uzama ukukhulelwa, ukunaka izimpawu zosuku lomjikelezo lwama-21, izimpawu zosuku lomjikelezo lwama-22, kanye nosuku lwe-23 lomjikelezo kungakunikeza imikhondo ebalulekile ngomzimba wakho. Izinto ezifana nobuhlungu bamabele, ukukhathala, nokugobhoza mhlawumbe azibonakali zikhulu, kodwa ziyingxenye yesithombe esikhulu.

Ukusebenzisa amathuluzi afana namakitshi okuqagula i-ovulation noma ukulandelela izinga lokushisa lomzimba eliyisisekelo kungangeza ukuqiniseka kakhulu ekubhekeni kwakho. Ukuhlanganisa la mathuluzi nokulandelela izimpawu kukunika umbono ocacile kakhulu ngemfereko yakho evundayo kanye nempilo yomjikelezo wakho jikelele [8].

Naphezu kokuthi isigaba se-luteal sidlala indima ebalulekile ekuzaleni, izinsuku zokuqala zomjikelezo wakho, njengosuku lwe-day 13 of cycle, zibaluleke ngokulinganayo ekulandeleleni i-ovulation nasekuqondeni amaphethini omzimba wakho.

Izeluleko Zendlela Yokuphila Yesigaba Se-Luteal Esinempilo

Ngaphezu kokudla okunomsoco, kukhona nezinye izindlela ongasekela ngazo umzimba wakho kulesi sigaba. Ukuphatha ingcindezi kukhulu kakhulu. Izinga eliphezulu lengcindezi lingaphazamisa isigaba se-luteal, silenze lifinyeleleke noma lisebenze kancane. Imikhuba efana ne-yoga, ukuzindla, noma ngisho nokuhamba nje uhambo ingenza umehluko omkhulu.

Ukwaneleka kokulala nakho kubaluleke ngokulinganayo. Umzimba wakho ulungisa futhi uvuselele imisipha namaseli ngesikhathi sokuphumula, okubaluleke kakhulu esigabeni se-luteal. Zama ukulala amahora ayisikhombisa kuya kwayisishiyagalombili ubusuku ngabunye, ukulala kube sekhwalithini.

Ukuzivocavoca nakho kungasiza, kodwa kubalulekile ukuthi ungazikhandleli kakhulu. Imisebenzi emnene efana nokuhamba ngebhange, ukubhukuda, noma i-yoga ilungele lesi sikhathi. Zisiza ukukhulisa ukugeleza kwegazi ngaphandle kokufaka ingcindezi engaphezulu emzimbeni wakho [9].

Kwenzekani Uma Kunokuthile Okungahambi Kahle?

Ngezinye izikhathi, izimpawu ngesikhathi sesigaba se-luteal zingase zibonise izinkinga ezingaphansi. Isibonelo, uma ubona ukuthi isigaba sakho se-luteal njalo singaphansi kwezinsuku eziyi-10, lokho kungase kubonise ukungasebenzi kahle kwesigaba se-luteal. Lesi simo singenza kube nzima iqanda elichumile ukuthi lifakelwe futhi lithuthuke.

Ezinye izimpawu eziyixwayiso zihlanganisa izimpawu ezinzima ze-PMS, imijikelezo engajwayelekile, noma ukukhathala okungapheli. Uma uhlangabezana nanoma yikuphi kwalokhu, kuwumbono omuhle ukubonana nochwepheshe bezempilo. Bangakwazi ukwenza izivivinyo ukuze bathole ukungalingani kwamahomoni okungenzeka noma ezinye izinkinga [10].

Okubalulekile Ekugcineni

Ukuqonda izimpawu zosuku lwama-21 lomjikelezo, izimpawu zosuku lwama-22 lomjikelezo, nosuku lwama-23 lomjikelezo kufana nokuba nefasitela elikuvulela ekusebenzeni ngaphakathi komzimba wakho. Lezi zinsuku ziyingxenye ebalulekile yesigaba se-luteal, isikhathi lapho umzimba wakho ulungiselela ukukhulelwa noma uzilungiselela umjikelezo olandelayo.

Ngokunaka izimpawu nezinguquko ezenzeka ngalesi sikhathi, ungathola ulwazi olubalulekile mayelana nokuzala kwakho kanye nempilo yakho yonke. Kungaba ukulandelela umjikelezo wakho, ukwenza izinguquko ekudleni kwakho, noma nje ulalele lokho umzimba wakho okukusho, yonke into encane iyasiza.

Imibuzo Evame Ukubuzwa

Yiziphi ezinye izimpawu ezivamile ngosuku lwama-23 lomjikelezo?

Ngosuku lwama-23 lomjikelezo, ungase uqaphele izimpawu ezifana nokopha okuncane, ukuqunjelwa okungatheni, ubuhlungu bamabele, noma ukuvuvukala esiswini. Lezi zingase zibe izimpawu zokuqala zokukhulelwa noma izimpawu zangaphambi kokuya esikhathini.

Ingabe ukufakelwa kwenzeka ngosuku lwama-21 lomjikelezo, futhi iziphi izimpawu?

Yebo, ukutshalwa kombungu kuvame ukwenzeka phakathi kwezinsuku zomjikelezo 21 no-23. Ezinye izifazane ziqaphela ukopha okuncane noma izinhlungu zokuqunjelwa kulesi sikhathi, okungase kukhombise ukutshalwa kombungu.

Ngiyazi kanjani ukuthi ngikhulelwe noma ngihlangabezana ne-PMS kuphela ngosuku lwama-23 lomjikelezo?

Izimpawu zokuqala zokukhulelwa ezifana nokwanda kokuzwa iphunga, ukopha okuncane ngenxa yokutshalwa kombungu, noma izinguquko ezincane ezibeleni zingahluka kancane ku-PMS, kodwa ngokuvamile ziyefana kakhulu. Ukuhlolwa kokukhulelwa kuphela okuyindlela yokuqinisekisa.

Kufanele ngithathe nini ukuhlolwa kokukhulelwa uma ngicabanga ukuthi ngikhulelwe?

Ukuze uthole imiphumela enembile kakhulu, linda uze uphuthelwe ukuya esikhathini noma cishe izinsuku eziyi-14 emva kokuvuthwa kweqanda ngaphambi kokuthi uthathe ukuhlolwa.

Yiziphi izinguquko zendlela yokuphila ezingasekela inzalo kulesi sigaba?

Ukulandelela ukuvuthwa kweqanda, ukuphatha ukucindezeleka, ukudla ukudla okulinganiselayo, nokugcina isisindo esinempilo konke kuyasiza ekusekeleni inzalo ngesikhathi se-luteal.

Izinkomba

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2. Prior JC. I-Progesterone njengehomoni elisiza amathambo. Endocr Rev. Kutholakala ku: https://pubmed.ncbi.nlm.nih.gov/2194787/
3. Dye L, Blundell JE. Umjikelezo wokuya esikhathini nokulawulwa kwendlala: imiphumela ekulawulweni kwesisindo. Hum Reprod. Kutholakala ku: https://pubmed.ncbi.nlm.nih.gov/9221991/
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6. Schliep KC, Mumford SL, Vladutiu CJ, Ahrens KA, Perkins NJ, Sjaarda LA, Kissell KA, Prasad A, Wactawski-Wende J, Schisterman EF. Ukucindezeleka okubonwa, amahomoni okuzala, nomsebenzi wokuvuthwa kweqanda: ucwaningo lweqembu lwesikhathi esizayo. Epidemiology. Kutholakala ku: https://pubmed.ncbi.nlm.nih.gov/25643098/
7. Facchinetti F, Borella P, Sances G, Fioroni L, Nappi RE, Genazzani AR. IMagnesium ephuzwayo yephumelela ekunciphiseni izinguquko zesimo sengqondo ngaphambi kokuya esikhathini. Obstet Gynecol. Kutholakala ku: https://pubmed.ncbi.nlm.nih.gov/2067759/
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10. INational Academies of Sciences, Engineering, and Medicine; Health and Medicine Division; Board on Population Health and Public Health Practice; Committee on a Framework for the Consideration of Chronic Debilitating Conditions in Women; Batulan Z, Bhimla A, Higginbotham EJ, abahleli. Advancing Research on Chronic Conditions in Women. Washington (DC): National Academies Press (US); 2024 Sep 25. 4, Impact of Select Chronic Conditions in Women. Kutholakala ku: https://www.ncbi.nlm.nih.gov/books/NBK607720/