Indlela Ukuvundelana Okuphakeme Ehlukile Ngayo Ekuvundelaleni Okufinyelela Engxenyeni Ephakeme Nokuthi Kungani Kubalulekile

Ukuzama ukukhulelwa kungaba olunye lohambo olujabulisa kakhulu kodwa oludidayo empilweni. Uma usumiselile ukuqala, kungenzeka usuvele wezwa amagama afana nokuzala okuphezulu nesikhathi sokuzala esiphezulu kushiwo njalo, kodwa la magama asho ukuthini ngempela? Okubaluleke nakakhulu, athinta kanjani amathuba akho okukhulelwa? La magama avame ukungaqondwa kahle, kodwa abaluleke kakhulu ukuthi uwazi uma usuzama ingane ngenkuthalo. Amelela izigaba ezahlukene zefasitela lakho lokuzala, ngalinye lidlala indima yalo enqubweni yokukhulelwa.

Kulesi sihloko, sizohlukanisa umehluko phakathi kwalokhu kokubili nokuthi zingakusiza kanjani ukubekisa izinto ngesikhathi esifanele ukuze ube namathuba amahle okuqala (noma ukukhulisa) umndeni wakho.

Kusho Ukuthini Ukuzala Okuphezulu?

Manje-ke, kusho ukuthini ukuzala okuphezulu? Ngamazwi alula, yileyo ngxenye yomjikelezo wakho lapho umzimba wakho uzilungiselela ukuvuthwa kweqanda. Kufana nesigaba sokufudumala ngaphambi komcimbi oyinhloko. Ngalesi sikhathi, amathuba akho okukhulelwa aphezulu kunokuvamile ngoba umzimba wakho ulungiselela ukukhulula iqanda.

Nansi indlela okwenzeka ngayo: uma ususondela ekutheni iqanda livuthwe, umzimba wakho uqala ukukhiqiza i-estrogen eningi. Le hormone idlala indima enkulu ekujiyiseni ungqimba lwesibeletho, okungukuthi ukwenza umbhede omnandi onethezekile ukuze iqanda elichumile linamathele. Kodwa i-estrogen ayigcini lapho—iphinde ibangele nezinguquko kumafinyila esibeletho sakho.

Ngalesi sikhathi, ungase uqaphele ukuthi amafinyila esibeletho akho aba acwebile, ayelula, futhi anyazima kancane—afana namaqanda angakaphekwa. Lawa mafinyila asiza isidoda siphile isikhathi eside futhi siqhubekele eqandeni kalula. Ukuzala okuphezulu akukhulumi nje kuphela ngokwenzekayo ngaphakathi komzimba wakho; kumayelana nokudala indawo ephelele yokuthi isidoda sihlale isikhathi eside. Futhi uyazi? Isidoda singahlala emzimbeni wakho kuze kube yizinsuku ezinhlanu kulesi sigaba. Lokho kusho ukuthi noma nenza ucansi ezinsukwini ezimbalwa ngaphambi kokuvuthwa kweqanda, usenamathuba okukhulelwa.

Lesi sigaba sivame ukuqhubeka izinsuku ezimbalwa ngaphambi kokuvuthwa kweqanda. Nakuba singesona “isikhathi segolide” njengesikhathi sokuzala esiphezulu, siseyisikhathi esihle kakhulu sokuzama. Ukubekisa isikhathi sokuqomisana kulolu windi kubaluleke kakhulu ngoba kuqinisekisa ukuthi isidoda sesivele sikule ndawo futhi silungele ngesikhathi iqanda lakho likhishwa [1].

Indlela Yokubona Izimpawu Zokuzala Okuphezulu Kowesifazane

Ukazi izimpawu zokuvundeleka okuphezulu kowesifazane kungasiza ngempela uma uzama ukukhulelwa. Amathuluzi wesimanje okukhiqiza kanye nezindlela zokuqaphela ukuvundeleka kungenza kube lula ukuqonda lezi zimpawu. Umzimba wakho ukhipha izimpawu ezicacile kakhulu lapho ungena kulesi sigaba. Ingxenye enzima ukufunda ukuziqaphela.

Okokuqala, qapha isikhwehlela somlomo wesibeletho. Lena enye yezindlela ezilula kakhulu zokwazi ukuthi kwenzekani. Uma usesigabeni sakho sokuvundeleka okuphezulu, lesi sikhwehlela siba mncane, sicace, futhi sinwebeka kalula—cishe njengokungathi sitshela isidoda sithi, “He, ngenani la!”

Esinye isibonakaliso esikhulu ukwanda kwesifiso sakho socansi. Yebo, umzimba wakho ngokwemvelo ukhuphula isifiso sakho socansi ngalesi sikhathi. Lena indlela yomzimba eqinisekisa ukuthi ukhuthazekile ukuzama ukuba nomntwana. Ezinye izifazane ziphinde ziqaphele ubuhlungu obuncane noma ukuvuvukala njengoba ama-ovary azo elungiselela ukukhulula iqanda. Lokhu kujwayelekile ngokuphelele futhi kungaba wuphawu olusizayo lokuthi usesigabeni sokuvundeleka.

Ekugcineni, ezinye izifazane zilandelela izinga lokushisa lomzimba wazo eliyisisekelo (BBT) ukuze zithole ukuthi zikuphi emjikelezweni wazo. Nakuba izinga lokushisa lingavami ukukhuphuka kuze kube ngemva kwe-ovulation, ezinye izifazane ziqaphela ukwehla okuncane ngaphambi kokuba yenzeke. Kuncane kakhulu, kodwa uma unaka, kungaba uphawu olusizayo [2].

Kusho ukuthini ukuvundeleka kwephikhi?

Manje ake sikhulume ngokuvundeleka kwephikhi, okuyilona sikhathi lapho kungenzeka kakhulu ukuthi ukhulelwe. Uma ukuvundeleka okuphezulu kuwukufudumala, ukuvundeleka kwephikhi kuwumcimbi omkhulu. Kwenzeka eduze kakhulu ne-ovulation, lapho umzimba wakho ukhipha iqanda emgodleni wesibeletho, selilungele ukuchanyuselwa.

Manje, kusho ukuthini ngempela ukuvundeleka kwephikhi? Leli yiphuzu emjikelezweni wakho lapho amathuba okukhulelwa ephakeme kakhulu. Lesi sigaba sivuswa wukwanda kwehomoni ebizwa nge-luteinizing hormone (LH). Uma leli gagu selenzeka, i-ovulation imvamisa yenzeka phakathi kwamahora angu-24 kuya kwangu-36.

Manje inkinga imi kanje: iqanda lihlala cishe amahora angu-12 kuya kwangu-24 kuphela ngemuva kokukhishwa. Ngakho isikhathi sincane kakhulu. Uma isidoda singekho silindile, iqanda lizodlula nje esibelethweni, bese ithuba lokukhulelwa kulo mjikelezo liphelile.

Nansi ukuthi kungani ukulandelela iphikhi yokuvundeleka kubalulekile kangaka. Yithuba lakho elingcono kakhulu lokukhulelwa phakathi kwanoma iyiphi imijikelezo. Ukuhlelela isikhathi socansi sisondelane ngangokunokwenzeka ne-ovulation kungakhuphula kakhulu amathuba akho okukhulelwa [3].

Zingaki izinsuku zokuvundeleka okuphezulu ngaphambi kwephikhi?

Kungenzeka uyazibuza ukuthi, zilinganiselwa zingaki izinsuku zokuchuma eziphezulu ngaphambi kwesikhathi esiphakeme kakhulu? Ngokwesilinganiso, izingxenye eziningi zabesifazane ziba nezinsuku zokuchuma eziphezulu ezilinganiselwa ezintathu kuya kwezinhlanu ngaphambi kokufinyelela esikhathini sabo esiphakeme kakhulu. Lokhu kungenxa yokuthi isidoda singasinda emgudwini wokuzala ezinsukwini ezimbalwa, ngakho ukwabelana ngokocansi ngesikhathi sokuchuma esiphezulu kuqinisekisa ukuthi isidoda sesikhona kakade ngesikhathi ukuvuthwa kweqanda okwenzeka ngaso.

Inani lezinsuku zokuchuma eziphezulu lingahluka kowesifazane kuya kowesifazane. Izinto ezifana nobude bomjikelezo, ibhalansi yamahomoni, nempilo yonke iyonke zidlala indima. Abanye besifazane abanomjikelezo omude bangaba nezingxenye eziningi zezinsuku zokuchuma eziphezulu, kanti abanye abanomjikelezo omfushane bangaba nezingxenye ezimbalwa.

Uma ulandela umjikelezo wakho bese ubona izinguquko emchameni wesibeletho noma ekulangazeleleni ucansi (libido) ezinsukwini ezimbalwa ngaphambi kokuvuthwa kweqanda, lezi izinkomba ezinhle zokuthi usesigabeni sokuchuma esiphezulu. Ngesikhathi usufinyelela ezinsukwini zakho zokuchuma eziphezulu kakhulu, amathuba akho okukhulelwa asezingeni eliphezulu kakhulu [4].

Ukuchuma Okuphezulu vs. Ukuchuma Okuphezulu Kakhulu: Iyini Ihlukano?

Kulula ukudideka phakathi kwesikhathi sokuchuma esiphezulu nesokuchuma esiphezulu kakhulu ngoba womabili ayingxenye yefasitela elifanayo lokuchuma. Kodwa akufani, futhi ukuqonda umehluko kungaba nomthelela omkhulu emizameni yakho yokukhulelwa.

Isikhathi sokuchuma esiphezulu sibhekisela ezinsukwini ezandulela ukuvuthwa kweqanda. Ngalesi sikhathi, umzimba wakho ulungisa yonke into—njengokukhiqiza umchamo wesibeletho onobungane esidodeni nokunyusa amazinga e-estrogen. Ngempela ubeka isisekelo sokuvundiswa kweqanda.

Isikhathi sokuchuma esiphezulu kakhulu, ngakolunye uhlangothi, yizinsuku ezingu-1–2 ezandulela futhi esenzeka kuzo ukuvuthwa kweqanda. Yilapho iqanda likhishwa khona, futhi amathuba akho okukhulelwa abe phezulu kakhulu kakhulu. Uma ucabanga isikhathi sokuchuma esiphezulu njengengxenyana yokulungiselela, isikhathi sokuchuma esiphezulu kakhulu yisigaba sokwenza uqobo.

Zonke lezi zigaba zombili zibalulekile ekukhulelweni, kodwa isikhathi sokuchuma esiphezulu kakhulu yiso esinethuba elikhulu. Kodwa-ke, ungakulindi ukuba ufike kuleso sikhathi esiphakeme kakhulu sokuchuma ngaphambi kokuqala ukuzama. Ukwabelana ngokocansi ngesikhathi sokuchuma esiphezulu kuqinisekisa ukuthi isidoda sesikhona kakade lapho ukuvuthwa kweqanda kwenzeka [5].

Ukuvuthwa Kweqanda Kuphakeme Nini?

Uma uzama ukuthola ukuthi kuvuthwa kuphezulu nini, isikhathi singahluka kuye ngomjikelezo wakho. Kwabesifazane abaningi, ukuvuthwa kweqanda kwenzeka cishe izinsuku ezingu-12 kuya kwezi-16 ngaphambi kokuqala kokuya esikhathini okulandelayo. Uma unomjikelezo ojwayelekile wezinsuku ezingu-28, ukuvuthwa kweqanda kuvame ukwenzeka ngosuku lwe-14.

Kodwa nansi inkinga—akuwona wonke umuntu onomjikelezo "wencwadi yesifundo". Abanye besifazane bavuthwa amaqanda kusenesikhathi, kanti abanye bavuthwa sekuhambe isikhathi. Yingakho kubalulekile ukulandelela izimpawu zomzimba wakho, njengezinguquko kumchamo wesibeletho noma ukusebenzisa i-ovulation predictor kit (OPK) ukuze uthole ukwanda kwe-LH.

Uma usubeke kahle ukuthi ukuvuthwa kweqanda kwenzeka nini emjikelezweni wakho, ungakwazi ukuhlela kangcono ukwabelana ngokocansi ngezinsuku zakho eziphezulu zokuchuma, ukuze ube nethuba elingcono lokukhulelwa [6].

Indlela Yokulandelela Ukuzala

Kukhona izindlela eziningi zokulandelela ukuzala kwakho nokuthola kokubili isigaba sokuzala esinezinga eliphezulu nesigaba esiphezulu kakhulu sokuzala. Enye yezindlela ezilula kakhulu indlela yekhalenda, lapho ulandela usuku lokuqala lokuya esikhathini nobude bomjikelezo wakho ezinyangeni eziningana. Lokhu kukusiza ukubikezela isikhathi sokuthi ukuvuthwa kwamaqanda kuzokwenzeka nini.

Enye indlela ethandwayo wukulandelela izinga lokushisa lomzimba wakho uma uphumule (basal body temperature). Ngokulinganisa izinga lokushisa nsuku zonke ekuseni ngaphambi kokuba uvuke embhedeni, ungakwazi ukubona ukwenyuka okuncane okwenzeka ngemva kokuvuthwa kwamaqanda.

Ukuhlola uketshezi lwesibeletho nakho kuyasebenza kakhulu. Ngokubheka izinguquko ekuthinteni nasekubukekeni kwalo, ungakwazi ukubona ukuthi usungenile esigabeni sokuzala esinezinga eliphezulu futhi usondela esigabeni esiphezulu kakhulu sokuzala.

Ukuze uthole ukunemba okukhulu, abesifazane abaningi basebenzisa amakhithi okuqagula ukuvuthwa kwamaqanda (OPKs). La makhithi alinganisa ukwenyuka kwe-LH emchameni wakho, okukusize ukhombe ngokunembile ukuthi ukuvuthwa kwamaqanda (ovulation) sekuzokwenzeka [7].

Izinto Ezithinta Ukuzala

Kubalulekile ukwazi ukuthi ukuzala akukhona nje kuphela ngokuhlela isikhathi. Ezinye izici zingaba nendima enkulu, nazo. Iminyaka ingesinye sezici ezibaluleke kakhulu, ngoba amandla okuzala ehla ngokwemvelo ngemva kweminyaka engu-35.

Izindlela zokuphila ezifana nokubhema, ukudla utshwala, nokudla okungesihle nazo zingathinta ukuzala. I-stress nayo ingesinye isici esikhulu esivame ukunganakwa. Amazinga aphezulu e-stress angaphazamisa ibhalansi yamahomoni akho futhi kwenze kube nzima ukukhulelwa.

Izimo zezempilo ezingaphansi njengokuthi i-PCOS noma i-endometriosis zingaphinde zithinte amathuba akho okukhulelwa. Uma usola ukuthi kukhona okungenzeka kuphazamisa ukuzala kwakho, kuwufanele ukukhuluma nochwepheshe bezempilo [8].

Izakhamzimba Ezisekela Ukuzala

Ezinye izakhamzimba zaziwa ngokuphokophela impilo yokuzala nokwandisa amathuba akho okukhulelwa. I-folic acid, isibonelo, ibalulekile empilweni yamaqanda futhi isiza ukunciphisa ingozi yokuzalwa nengculazi yezinsana. I-myo-inositol ne-D-chiro-inositol zingathuthukisa ukuvuthwa kwamaqanda (ovulation) nekhwalithi yamaqanda, ikakhulukazi kwabesifazane abane-PCOS.

I-CoQ10 ingenye i-antioxidant enamandla evikela amaqanda nesidoda ekulimaleni. I-Vitamin D isekela ibhalansi yamahomoni, kanti i-zinc isiza ngekhwalithi yesidoda nokulawulwa kwamahomoni [9].

Okubalulekile

Ukuqonda umehluko phakathi kwezigaba zokuzala ezinezinga eliphezulu lokuzala kanye nesigaba esiphezulu kakhulu sokuzala kuwuguquko olukhulu kunoma ubani ozama ukukhulelwa. Isigaba sokuzala esinezinga eliphezulu sikunika amathuba amahle, kodwa isigaba esiphezulu kakhulu sokuzala yithuba lakho elingcono kakhulu. Ukwazi ukuthi la magabaenzeka nini nokuthi uwalandela kanjani kungaletha umehluko omkhulu.

Thatha ukulawula uhambo lwakho lokuzala, hlala unesineke, futhi ungabesabi ukucela usizo uma uludinga. Uyakwazi ukukwenza lokhu!

Imibuzo evame ukubuzwa

Uyini umehluko phakathi kokuzala okuphezulu nokuzala okuphakeme kakhulu?

Ukuzala okuphezulu kuyisigaba esandulela isikhathi sokuya esikhathini sokuzala, kanti isikhathi esiphakeme kakhulu sokuzala singesikhathi esandulela kanye nangesikhathi sokuya esikhathini sokuzala, lapho amathuba okukhulelwa ephakeme khona kakhulu.

Kunezinsuku ezingaki zokuzala eziphezulu ngaphambi kwesikhathi sokuzala esiphakeme kakhulu?

Imvamisa cishe izinsuku ezingu-3–5 ngaphambi kokuba kuqale isikhathi esiphezulu sokuzala.

Ngingakhulelwa yini ngaphandle kwezinsuku zokuzala eziphezulu noma eziphakeme kakhulu?

Kungenzeka kodwa amathuba mancane kakhulu.

Yiziphi izakhi zokudla ezisekela ukuzala?

I-folic acid, i-CoQ10, i-myo-inositol, i-vitamin D, ne-zinc konke kuhle kakhulu ekwandiseni amathuba okuzala.

Ngingakulandelela kanjani ukutholakala okuphezulu kakhulu kokuzala?

Sebenzisa amakitikhithi okuhlola isikhathi sokuya esikhathini sokuzala, ulande izinguquko ku-mucus wesibeletho, noma ulinganise izinga lokushisa lomzimba ekuphumeni embhedeni.

Izikhombo

1. Wilcox, A. J., Weinberg, C. R., & Baird, D. D. (1995). Isikhathi sokuba nobulili maqondana nesikhathi sokuya esikhathini sokuzala. Imiphumela emandleni okukhulelwa, ukusinda kokukhulelwa, nobulili bengane. The New England journal of medicine. Available at: https://pubmed.ncbi.nlm.nih.gov/7477165/
2. Freundl, G., & Frank-Herrmann, P. (1995). Ukuhlela umndeni kwemvelo. Lancet (London, England). Available at: https://pubmed.ncbi.nlm.nih.gov/7658891/
3. Fehring, R. J., Schneider, M., & Raviele, K. (2006). Umehluko ezigabeni zomjikelezo wokuya esikhathini. Journal of obstetric, gynecologic, and neonatal nursing: JOGNN. Available at: https://pubmed.ncbi.nlm.nih.gov/16700687/
4. Kambic R. T. (1991). Ukusebenza kahle nokulandelwa kwezindlela zemvelo zokuhlela umndeni. American journal of obstetrics and gynecology. Available at: https://pubmed.ncbi.nlm.nih.gov/1755467/
5. Duane, M., Stanford, J. B., Porucznik, C. A., & Vigil, P. (2022). Izindlela zokwazi ukuzala zempilo yabesifazane nokuhlela umndeni. Frontiers in medicine. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC9171018/
6. Guida, M., Tommaselli, G. A., Palomba, S., Pellicano, M., Moccia, G., Di Carlo, C., & Nappi, C. (1999). Ukusebenza kahle kwezindlela zokunquma isikhathi sokuya esikhathini sokuzala ohlelweni lokuhlela umndeni lwemvelo. Fertility and sterility. Available at: https://pubmed.ncbi.nlm.nih.gov/10560997/
7. Behre, H. M., Kuhlage, J., Gassner, C., Sonntag, B., Schem, C., Schneider, H. P., & Nieschlag, E. (2000). Ukubikezela isikhathi sokuya esikhathini sokuzala ngokulinganisa amahomoni emchamweni kusetshenziswa i-ClearPlan Fertility Monitor yasekhaya: kuqhathaniswa ne-ultrasound yangaphakathi kwesitho sangasese sowesifazane kanye nokulinganisa amahomoni egazini. Human reproduction (Oxford, England). Available at: https://pubmed.ncbi.nlm.nih.gov/11098014/
8. Santoro, N., & Randolph, J. F., Jr (2011). Amahomoni okuzala kanye nokudlula esigabeni se-menopause. Obstetrics and gynecology clinics of North America. Available at: https://pubmed.ncbi.nlm.nih.gov/21961713/
9. Türk, S., Mändar, R., Mahlapuu, R., Viitak, A., Punab, M., & Kullisaar, T. (2014). Ukungazali kwabobaba: amazinga anciphele kakhulu e-selenium, i-zinc kanye nama-antioxidant. Journal of trace elements in medicine and biology : organ of the Society for Minerals and Trace Elements (GMS). Available at: https://pubmed.ncbi.nlm.nih.gov/24462254/