Ukukhathala Ngemva Kwe-ovulation: Ukuqonda Nokulawula

Ukuzwa ukukhathala ngemva kokuphuma kweqanda kuyimpawu evamile kwabesifazane abaningi. Kodwa abambalwa bazi ukuthi yini ebangela lokhu kukhathele okukhulu. Ukukhathala kungavela ezifundeni ezahlukene zomjikelezo wokuya esikhathini, kanti izinsuku ezilandelayo emva kokuphuma kweqanda zivame ukukhathaza kakhulu kwabanye. Kule ndatshana, sizophendula ukuthi kungani lokhu kwenzeka nokuthi ungakuphatha kanjani.

Ukuhlukahluka Kwamahomoni

Ngesigamu sesibili somjikelezo wakho wokuya esikhathini, ngemva kokuphuma kweqanda, umzimba wakho ungena esigabeni esaziwa ngokuthi isigaba se-luteal. Lesi sigaba sibuswa yi-progesterone, ihomoni ebalulekile ekulungiseleleni umzimba wakho ukukhulelwa okungenzeka. Amazinga aphezulu e-progesterone angaba nomphumela wokukunisela, okubangela ukukhathala ngemva kokuphuma kweqanda kwabesifazane abaningi. Ungase uzizwe uhamba kancane futhi ungenamandla kakhulu njengoba umzimba wakho uzivumelanisa nalezi zinguquko zamahomoni. [1].

Izidingo Zokushintsha Kwezinga Lokushisa Komzimba

Ngemva kokuphuma kweqanda, izinga lokushisa eliyisisekelo lomzimba wakho (BMR) livamise ukwanda. Umzimba wakho usebenza kanzima ukuzilungiselela ukufakwa kombungu ongafakelwa, okungaholela ekukhathaleni okukhulu ngemva kokuphuma kweqanda. Lokhu kwanda kokusetshenziswa kwamandla kungakushiya uzizwa uphelelwe ngamandla, ngisho noma ungashintshanga lutho endleleni owenza ngayo izinto zansuku zonke. [2].

Ukucindezeleka Nokushintsha Kwemizwa

Kwabesifazane abazama ukukhulelwa, ukuphuma kweqanda kungaba isikhathi esicindezelayo, kanti amahomoni okucindezeleka afana ne-cortisol angaphazamisa ukulala namazinga wamandla. Ngaphezu kwalokho, ukushintsha kwemizwa okuhlotshaniswa nokuguquguquka kwamahomoni kungandisa umuzwa wokukhathala. Ukucindezeleka ngokomzwelo kuvame ukwenza ukukhathala ngokomzimba kuzwakale kukhulu kakhulu kulesi sigaba. [3].

Ikhwalithi Embi Yokulala

Izinguquko zamahomoni ngemva kokuphuma kweqanda zingaphinde zithinte ikhwalithi yokulala. Abesifazane abaningi bathola ukuthi banobunzima ukulala noma ukuhlala belele ngenxa yemiphumela ye-progesterone emzimbeni. Njengoba ukulala kuphazamiseka, umuzwa wokukhathala emini unganda, okwenza ukhathele okukhulu ngemva kokuphuma kweqanda kubonakale kakhulu. [4].

Indlela Yokuphatha Ukukhathala Ngemva Kokuphuma Kweqanda

Uma uzithola uzizwa ukhathele ngokungajwayelekile emva kokuphuma kweqanda (ovulation), kukhona amasu amaningi ongawasebenzisa ukusiza ukuphatha lokhu kukhathala:

• Yenza Ukuphumula Kube Kubalulekile: Qinisekisa ukuthi uyalala ngokwanele ngokulungisa isheduli yakho, uma kungenzeka. Ukulala isikhathi esifushane emini nakho kungasiza ukubuyisela amandla.
• Hlala Unamanzi: Ukunganele kwamanzi emzimbeni kungandisa umuzwa wokukhathala, ngakho qiniseka ukuthi uphuza amanzi amaningi usuku lonke. Kunconywa ukuthi uphuze okungenani amalitha amanzi angu-2, kodwa kufanele ubuze udokotela wakho ngaphambi kokulandela lesi seluleko ngoba singahluka kumuntu nomuntu.
• Gcina Ukudla Okulinganiselayo: Ukudla ukudla okunothe ngezakhi, njengemiqondo, imifino, namaprotheni angenamafutha amaningi, kungasiza ukugcina izinga lakho lamandla. Ukugwema ushukela omningi nekhofi (caffeine) kungavimbela ukuwa kwamandla kamuva emini.
• Zivocavoce Kancane: Umsebenzi womzimba onobumnene, njengokuhamba ngezinyawo noma i-yoga, ungakhuphula ukujikeleza kwegazi nezinga lamandla ngaphandle kokucindezela umzimba ngokweqile.

Nini okufanele ufune iseluleko sezokwelashwa

Ngenkathi ukukhathala ngemva kokuvuthwa kwamaqanda kuvame ukuba into evamile, ukukhathala okwedlulele okuqhubekayo noma okubi kakhulu kungase kubonise inkinga efihlekile, njengokushoda kwegazi emzimbeni (anemia), ukungasebenzi kahle kwe-thyroid, noma ukungalingani kwama-hormone njenge-polycystic ovary syndrome (PCOS), noma ubuhlungu be-endometriosis ngesikhathi sokuvuthwa kwamaqanda. Uma ukukhathala kwakho kuhambisana nezimpawu ezifana nesiyekelo, ukuphelelwa umoya, noma ukushintsha kwesisindo okungaqondakali, kubalulekile ukubonana nodokotela. Lezi zimpawu zingase zibonise isimo sezokwelapha esijulile esidinga ukwelashwa. Ukuhlolwa njalo kungasiza ukuthola izimbangela ezifihlekile futhi kuqinisekise ukuthi umzimba wakho usebenza kahle. Ukulandelela umjikelezo wakho nezimpawu nakho kungasiza umhlinzeki wakho wezempilo enze ukuxilongwa okunembile futhi ancome izinguquko zendlela yokuphila noma ukwelashwa okufanele.

Ngokufingqa, ukukhathala okwedlulele ngemva kokuvuthwa kwamaqanda kuyimpendulo engokwemvelo ezinguqukweni zama-hormone, kodwa ngokunakekelwa okufanele nokunaka ungakwazi ukuphatha lezi zimpawu futhi ugcine amandla akho kuyo yonke inyanga.

 Imithombo

1. Peltonen H, Mikkonen-Taipale R, Uimonen T, Walker S, Hackney AC, Valtonen M, Kyröläinen H, Ihalainen JK. Ukukhathala okubangelwa umthwalo wamandla kuthonywa isigaba somjikelezo wokuya esikhathini. Med Sci Sports Exerc. 2022 Jul 1;54(7):1190-1198. doi:10.1249/MSS.0000000000002904. Epub 2022 Mar 18. PMID: 35320150; PMCID: PMC9208809.
2. Parrettini S, Caroli A, Torlone E. Ukudla okunomsoco nezinguquko zokusebenza komzimba ekukhulelweni okuvamile nokuyinkimbinkimbi: Ukugxila esisindweni esikhulu (obesity) nasekushisweni koshukela ngesikhathi sokukhulelwa (gestational diabetes). Front Endocrinol (Lausanne). 2020 Nov 30;11:611929. doi:10.3389/fendo.2020.611929. PMID: 33424775; PMCID: PMC7793966.
3. Cheng CY, Pickler RH. Ingcindezi yesikhathi sokuzalwa, ukukhathala, izimpawu zokudangala, nokulungiswa kokuzivikela emzimbeni ekugcineni kokukhulelwa nenyanga eyodwa ngemuva kokubeletha. ScientificWorldJournal. 2014 Jan 22;2014:652630. doi:10.1155/2014/652630. PMID: 24587741; PMCID: PMC3920647.
4. Effati-Daryani F, Mohammad-Alizadeh-Charandabi S, Mohammadi A, Zarei S, Mirghafourvand M. Ukukhathala nekhwalithi yokulala ezigabeni ezahlukene zokukhulelwa. Sleep Sci. 2021 Jan-Mar;14(Spec 1):69-74. doi:10.5935/1984-0063.20200091. PMID: 34917276; PMCID: PMC8663733.