Ingabe ukuvuthwa kwamaqanda kukwenza ulambile futhi kubangele izifiso zokudla

Uma wake wazithola uthatha okusanhlamvu noma iziphuzo ezincane kaningi maphakathi nomjikelezo bese uzibuza, “Ingabe ukuvuthwa kweqanda kwenza ngilambe?”, awuqambi. Kuyenzeka ngempela. Ukuvuthwa kweqanda akukhona nje ukukhishwa kweqanda. Lesi sikhathi senyanga siletha uchungechunge lwezinguquko zama-hormone ezithinta yonke into kusukela emandleni akho kuze kufike esifisweni sakho sokudla. Futhi yebo, kujwayelekile ngokuphelele ukuzizwa sengathi awukwazi ukuyeka ukudla ngesikhathi sokuvuthwa kweqanda.

Ake sikhulume ngokuthi kungani uzizwa ulambile ngesikhathi sokuvuthwa kweqanda nokuthi kwenzakalani ngaphakathi emzimbeni wakho kulesi sigaba. Sizohlola isayensi, indlela ehlobene ngayo nokuzala, nokuthi ungazilawula kanjani izifiso zokudla ngenkathi ugcina ibhalansi.

Kwenzakalani Empeleni Ngesikhathi Sokuvuthwa Kweqanda

Ukuvuthwa kweqanda kwenzeka lapho i-ovary yakho ikhipha iqanda elivuthiwe. Lokhu kuvame ukwenzeka cishe ngosuku lwe-14 kumjikelezo wokuya esikhathini wezinsuku ezingu-28 ojwayelekile. Kodwa nansi into—akuwona wonke umuntu onomjikelezo ojwayelekile encwadini, ngakho ukuvuthwa kweqanda kungenzeka ngaphambi kwalokho noma ngemuva kwalokho.

Ngaphambi nje kokuvuthwa kweqanda, amazinga akho e-estrogen ayakhuphuka. Lo hormone udlala indima ebalulekile ekwenzeni ungqimba lwesibeletho lube lukhulu futhi ululungiselele ukukhulelwa okungenzeka. Lapho iqanda likhishwa, umzimba wakho uqala ukukhiqiza i-progesterone eningi. I-progesterone yiyo eqala ukusebenza ukugcina lolo ngqimba uma kwenzeka iqanda lifakelwa [1].

Manje, nansi lapho kuba khona intshisekelo. La ma-hormone awathinti uhlelo lwakho lokuzala kuphela. Aphinde aphazamise nezinga lakho lokulamba namandla. Yingakho abesifazane abaningi bethi bazizwa belambile ngesikhathi sokuvuthwa kweqanda noma beqaphela ukwanda kwezifiso zokudla. Izinguquko zama-hormone ezihlotshaniswa nezinkinga zokuzala kowesifazane zingaqinisa kakhulu le miphumela, okwenza ubudlelwano phakathi kokudla nokuzala bube nzima kakhulu.

Kungani Ukuvuthwa Kweqanda Kukwenza Ulambile

Umsolwa omkhulu wokuzizwa ulambela ngesikhathi sokuvuthwa kweqanda (ovulation) yi-progesterone. Ngemva kokuvuthwa kweqanda, amazinga e-progesterone ayakhuphuka, okwandisa isifiso sokudla ngokwemvelo. Kufana nokuthi umzimba wakho uzigcinela amandla engeziwe uma kwenzeka kunengane okumele ayisekele. Ukuhlola izindlela zemvelo zokuvuselela ukuvuthwa kweqanda kungasiza ukulinganisela lezi zinguquko zama-hormone nokusekela impilo yokuzala iyonke. Abesifazane abaningi baqaphela ukukhula okucacile kwesifiso sokudla ngesikhathi sokuvuthwa kweqanda njengoba imizimba yabo ilungiselela lezi zinguquko zama-hormone, ikakhulukazi ukukhuphuka kwe-progesterone, okwenza umzimba uthumele umyalezo wokuthi ulungiselela ukukhulelwa okungenzeka ngokwandisa ukungeniswa kwamandla [2].

Kodwa kukhona okunye futhi. Amahormoni anjenge-estrogen nawo axhumana nezimpawu zobuchopho bakho ezilawula indlala. Lapho izinga le-estrogen liphezulu (ngaphambi nje kokuvulavula), isifiso sakho sokudla singehla. Kodwa ngokushesha nje lapho i-progesterone ithatha izintambo, indlala ibuyela ngamandla.

Enye futhi imbangela yokuthi uzizwe ulambile kakhulu ngesikhathi uvulavula ukuthi amazinga e-basal metabolic rate (BMR) emzimbeni wakho akhuphuka kancane. Lokhu kusho ukuthi ushisela amakhalori amaningi ngisho nalapho uphumule, ngakho umzimba wakho udinga ukudla okuningi ukuze ulinganise [3].

Ingabe Ukuvulavula Kwenza Ukhathele Futhi Ulambile

Yebo, kungenzeka. Abesifazane abaningi babika ukuzizwa bekhathele futhi belambe kakhulu eduze nesikhathi sokuvulavula. Ngakho uma uke wazibuza ukuthi, “Ingabe ukuvulavula kwenza ukhathele futhi ulambile?”, impendulo iwukuthi nakanjani yebo.

Ukukhathala ngesikhathi sokuvulavula kungenzeka ngezizathu ezimbalwa. Okokuqala, umzimba wakho usebenza ngokweqile ukukhulula iqanda nokuzilungiselela ukufakelwa okungenzeka. Ukuguquguquka kwamahomoni kudlala indima, kanti i-progesterone yaziwa ngemiphumela yayo yokukhumulisa. Hlanganisa lokho neqiniso lokuthi umzimba wakho ungase ube ushisela amandla amaningi, akumangazi ukuthi uzizwa ukhathele kakhulu futhi ulambile kakhulu [4].

Kungani Uba Nezifiso Zokudla Ngesikhathi Sokuvulavula?

Izifiso zokudla ezizungeze isikhathi sokuvulavula azilona icala elingahleliwe. Zixhumene kakhulu nalokho okwenzekayo ebuchopho nasemzimbeni wakho. Abesifazane abaningi babhekana nezifiso zokudla ngesikhathi sokuvulavula, ikakhulukazi ukudla okumnandi noma okune-carbohydrate eningi. Lokhu kwenzeka ngoba i-serotonin, ihomoni yokuzizwa kahle, yehlisa izinga layo kulesi sigaba.

Lapho izinga le-serotonin lehla, ubuchopho bakho bufisa izixazululo ezisheshayo, njengoshukela noma ama-carbohydrate acutshunguliwe, ukuze kuthuthukiswe imizwa. Lokhu kuyindlela yokuzisiza yokusinda, kodwa kungakushiya uzizwa sengathi awunakulawula imikhuba yakho yokudla.

Izifiso zokudla amasnack anosawoti nazo zivamile, ikakhulukazi uma umzimba wakho ubamba amanzi ngenxa yezinguquko zamahomoni. Umzimba wakho ungase ube ufuna ama-electrolyte engeziwe, yingakho lawo ma-chips anosawoti ngokuzumayo ebonakala engenakwenqatshwa [5].

Kuthiwani Ngokwanda Kokuzwa Indlala Ngaphambi Kokuvulavula?

Akusikho nje ngesikhathi sokuvulavula—ungase uphawule ukwanda kokuzwa indlala nangaphambi kokuvulavula. Lokhu kungenxa yokuthi umzimba wakho uzilungiselela iwindi lokuzala. Njengoba i-estrogen ikhuphuka futhi umzimba wakho uzilungiselela ukukhulula iqanda, ungase uzizwe ulambile kunokujwayelekile [6].

Lesi sigaba sangaphambi kwe-ovulation futhi yiso lapho abesifazane abaningi bezizwa benamandla futhi besebenza kahle nabanye. Kodwa nalowo mwelo wamandla ungahambisana nesidingo sokudla okuningi, okuyicho okungase kuchaze ukuthi kungani uzithola uselokhu uthatha ukudla okulula ngisho nangaphambi kokuthi i-ovulation iqale ngokusemthethweni.

Ukukhula Kwendlala Ngesikhathi se-Ovulation Nokuzala

Ukukhula kwendlala ngesikhathi se-ovulation empeleni kuyisignali encane evela emzimbeni wakho mayelana nokuzala kwawo. Uma uvulavula, umzimba wakho usezingeni eliphezulu lokuzala. Ukukhula kwendlala kuyindlela umzimba wakho ozama ngayo ukuqoqa amanyanazelo awadingayo ukusekela umbeu nokukhulelwa kokuqala.

Kwabesifazane abazama ukukhulelwa, lesi yisikhathi esihle sokugxila ekudleni okunothe ngamanyanazelo. Izithako ezifana ne-folic acid, i-magnesium, ne-zinc zibalulekile kulesi sigaba njengoba zisekela impilo yeqanda nokulingana kwamahomoni. Ukudla ukudla okunothe ngala manyanazelo kungakhulisa amathuba akho okukhulelwa ngenkathi kusutha nendlala [7].

Indlela Yokulawula Indlala Nokulangazelela Ngesikhathi se-Ovulation

Masibe qotho—ukulwa nokulangazelela ukudla kunzima. Futhi uma uzwa indlala ngesikhathi uvulavula, kulula ukuthatha noma yini eseduze, noma ingeyona into enempilo. Kodwa ukuphatha indlala nokulangazelela akusho ukuthi kufanele uzivalele ekudleni. Kumayelana nokwenza izinqumo ezihlakaniphile.

• Yidla Izidlo Ezilinganiselayo: Gxila kwizidlo eziqukethe amaprotheni, amafutha anempilo, namakhabhohayidrethi ayinkimbinkimbi. Lokhu kuhlanganisa kukugcina usuthi isikhathi eside futhi kusize ukuzinzisa izinga likashukela egazini [8].
• Hlala Unamanzi Emzimbeni: Ngezinye izikhathi, isomiso singazwakala njengendlala. Phuza amanzi amaningi usuku lonke ukuze ugweme ukudla ngokweqile.
• Khetha Okudla Okulula Okunothe Ngamanyanazelo: Esikhundleni sokufinyelela kumashipsi noma amaswidi, zama amantongomane, imbewu, noma izithelo ezintsha. Lokho kuzosuthisa ukulangazelela kwakho futhi kunike umzimba wakho amanyanazelo awadingayo.
• Hlela Kusengaphambili: Gcina ukudla okulula okunempilo eduze ukuze ungalingeki ukudla ukudla okungenampilo.

Ukudla Ngenxa Yemizwa Ngesikhathi se-Ovulation

Ake sikhulume ngohlangothi lwemizwa lokulangazelela ukudla. Abesifazane abaningi bathola ukuthi imizwa yabo iqina ngesikhathi se-ovulation, okungaholela ekudleni ngenxa yemizwa. Izinguquko zamahomoni ezenza uzizwe ulambile ngesikhathi uvulavula zingakwenza futhi uzwe uzwela kakhulu, ucasukile, noma unengcindezi [9].

Ukuwabona la mabhuleki emizwa kuwisinyathelo sokuqala sokuwaphatha. Esikhundleni sokuphendukela ekudleni ukuze uziduduze, cabanga ezinye izindlela zokwehlisa ingcindezi njengokubhala idayari, i-yoga, noma ngisho ukuhamba okusheshayo ngaphandle.

Kungani Ukulandelela Umjikelezo Wakho Kusiza

Enye yezindlela ezingcono kakhulu zokulawula indlala nokulangazelela ngesikhathi se-ovulation wukulandelela umjikelezo wakho. Uma usazi ukuthi uvulavula nini, uyakwazi ukubikezela lezi zinguquko uhlele ngokufanele [10].

Ukulandelela umjikelezo wakho kusiza nokukhomba iwindi lakho lokuzala, okuyisikhathi esingcono kakhulu sokuzama ukukhulelwa uma ufuna ingane. Ama-app, amashadi okushisa komzimba usempumulo (basal body temperature), noma ngisho namakalenda alula angakusiza ulandele umjikelezo wakho futhi uqonde kangcono amaphethini omzimba wakho.

Ukuxhumana Phakathi Kwendlala Nokuzala

Ukuzizwa unendlala enkulu ngesikhathi se-ovulation akusilo iphutha elincane lamahomoni—kuwumzimba wakho owethula uphawu lokuthi ulungele ukuzala. Ukukhuphuka kwendlala ngesikhathi se-ovulation kuyindlela yomzimba ehleliwe yokuqinisekisa ukuthi unokudla okwanele ukubhekana nezidingo zokukhulelwa [11].

Yilokho okwenza kube kubaluleke kakhulu ukugxila ekudleni okusekela ukuzala ngesikhathi lesi sigaba. Imifino eluhlaza, amantongomane, imbewu, nezinhlamvu eziphelele kunikeza imisoco umzimba wakho oyidingayo ukusekela ibhalansi yamahomoni nekhwalithi yeqanda.

Ingabe i-Ovulation Ikubangela Ukukhuluphala?

Ezinye izifazane ziyaqaphela ukukhuluphala okuncane ngesikhathi se-ovulation, kodwa ngokuvamile kubangelwa ukugcinwa kwamanzi kunokuba kube ukwanda kwamafutha eqiniso. Izinguquko kumahomoni, ikakhulukazi ukwanda kwe-estrogen ne-progesterone, zingabangela ukuthi umzimba wakho ubambe uketshezi oluthe xaxa [12].

Lokhu kuqubuka kwesikhashana kwesisu kungakwenza uzizwe usinda, kodwa kuvame ukuphela ngemva kwe-ovulation. Ukuhlala uphuza amanzi nokudla ukudla okunokupotshiyamu okuningi, njengebhhanana ne-avocado, kungasiza ukunciphisa ukuqubuka.

Amathiphu Asebenzayo Okuphatha Izimpawu ze-Ovulation

• Nansi indlela ongawuqondisa ngayo umlomo, izifiso zokudla, nezinye izimpawu ezihamba ne-ovulation:
• Gxila ekudleni okunothe ngephrotheni njengamaqanda, inyama enamanoni amancane, nebhontshisi ukuze ugcine indlala ikude.
• Khetha amafutha anempilo avela emithonjeni enjenge-avocado, amantongomane, ne-olive oil ukuze ulungise izinga lamahomoni.
• Faka ama-carbohydrate ayinkimbinkimbi njengama-quinoa, irayisi elinsundu, no-oats ukuze ube namandla aqhubekayo.
• Faka imikhuba yokwehlisa ingcindezi njengokuphefumula ngokujulile noma ukucabanga (meditation) ukuze ulawule ukudla ngenxa yemizwa.

Okubalulekile ekugcineni

Ngakho-ke, ingabe i-ovulation ikwenza ulambile? Impela. Kodwa akukhulunywa nje ngokudla—ikhuluma ngomjikelezo wemvelo womzimba wakho namandla awo amangalisayo okulungiselela amathuba okudala impilo.

Ngokuya uqonda ukuthi kungani uzizwa ulambile ngesikhathi se-ovulation nokuthi ungazilawula kanjani lezo zifiso, ungawamukela lo msebenzi womjikelezo wakho ngaphandle kokuzizwa ulahlekelwe wukuzibamba. Noma ngabe uzama ukukhulelwa noma nje ufuna ukuziqonda kangcono, ukunaka lezi zimpawu kungenza umehluko omkhulu.

Ukuqonda umzimba wakho nokuphendula ngokuqaphela ekukhetheni ongakudlayo kungakusiza udlule kalula kule ngxenye yomjikelezo wakho.

Imibuzo ejwayelekile

Kungani ngilambile kangaka ngesikhathi se-ovulation?

Izinguquko kumahomoni, ikakhulukazi ukwanda kwe-progesterone, zandisa isifiso sakho sokudla ngesikhathi se-ovulation. Umzimba wakho ulungiselela ukukhulelwa okungenzeka, okudinga amandla engeziwe.

Ngingalawula kanjani izifiso ezinkulu zokudla ngesikhathi se-ovulation?

Gxila ekudleni ukudla okulinganiselayo okuqukethe amaprotheni, amafutha anempilo, namakabhohayidrethi ayinkimbinkimbi. Phuza noma udle okusanhlamvu okunomsoco njengamantongomane, izithelo, ne-yogurt ukuze wanelise izifiso.

Ingabe ukuvuthwa kweqanda kukwenza ukhathele futhi ulambile?

Yebo, ukukhathala nendlala kujwayelekile ngesikhathi sokuvuthwa kweqanda ngenxa yezinguquko kwamahomoni nokwanda kokusetshenziswa kwamandla emzimbeni.

Kungani ngiba nezifiso zokudla okunoswidi ngesikhathi sokuvuthwa kweqanda?

Ukwehla kwe-serotonin ngesikhathi sokuvuthwa kweqanda kungaholela ezifisweni zokudla okunoshukela, okwesikhashana okwandisa imizwa yokujabula.

Ingabe kujwayelekile ukuzizwa uvuvukele ngesikhathi sokuvuthwa kweqanda?

Yebo, ukuvuvukala kujwayelekile ngenxa yezinguquko kwamahomoni nokubanjiswa kwamanzi emzimbeni ngesikhathi sokuvuthwa kweqanda.

Izikhombo

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