Indlela Yokuthola Amandla Ngesikhathi Sokukhulelwa: Amathiphu Asheshayo

Isikhathi sokukhulelwa yisikhathi sezinguquko ezinkulu ezingokwenyama nezingokwengqondo ezingakushiya uzizwa uphelelwe yinsada namandla amancane. Umzimba wakho usebenza ngokukhethekile kanzima ukuze usekele wena nengane yakho ekhula, futhi kubalulekile ukuqonda ukuthi ungawagcina kanjani amandla akho. 

Ngakho umbuzo ovukayo lapha uthi, "ngithola kanjani amandla ngesikhathi ngikhulelwe?"

Ungagcina amandla akho ngesikhathi sokukhulelwa ngosizo lwezinguquko ekudleni nasendleleni ophila ngayo. Ngaphezu kwalokho, udokotela wakho angaphinde ancome izithasiselo ze-prenatal ukuze athuthukise ukuntuleka kokudla okudingekayo, okungase kube yimbangela yamazinga akho aphansi wamandla.

Kungani Amazinga Amandla Ehla Ngesikhathi Sokukhulelwa?

Ngesikhathi sokukhulelwa, umzimba wakho udlula ezinguqukweni ezinkulu ezingokwenyama nezingokwehomoni. Ngokuhlangene, lezi zinguquko zingenza owesifazane okhulelwe azizwe enamandla amancane. Nansi imininingwane ngezinye zezinguquko zama-hormone nezingokwenyama owesifazane okhulelwe adlula kuzo:

1. Ukuguquguquka Kwamahomoni

Omunye wemibangi emikhulu yokuncipha kwamandla ukukhuphuka kwamazinga amahomoni afana ne-progesterone ne-estrogen [1]. Le miZimba yamahomoni ibalulekile ngesikhathi sokukhulelwa ngoba isekela ungqimba lwesibeletho olunempilo lapho ingane ibambelele khona.

Nokho, ukukhuphuka kokukhiqizwa kwale miZimba yamahomoni ngesikhathi sokukhulelwa kungaholela nasekukhathaleni, ekushintshashintsheni kwemizwa, naseziphazamisekeni zokulala. Izifundo zikhombisa ukuthi i-progesterone inomphumela omnene wokukukhathaza ongakwenza uzizwe ulala futhi ukhathele [2]. Ngakolunye uhlangothi, izinguquko emazingeni e-estrogen zingathinta indlela umzimba wakho oshisa ngayo ukudla nendlela usabalalisa ngayo amandla phakathi nosuku [3].

2. Izinguquko Ezingokwenyama

Ngesikhathi sokukhulelwa, inhliziyo yakho ipompa igazi eliningi, amaphaphu akho asebenza kakhulu, kanti umzimba wakho usheshisa indlela oshisa ngayo ukudla ukuze usekele ukukhula kwengane yakho [4]. Le mfuneko eyengeziwe emzimbeni idinga amandla angeziwe, okungenza uzizwe ukhathele futhi unamandla amancane.

Futhi, ukukhula kwesibeletho nokusabalala kabusha kokugeleza kwegazi kungaholela ekuncipheni kokutholakala komoya-mpilo kwezinye izingxenye zomzimba wakho, okwenza kube negalelo ukwengeza ukukhathala.

Amacebo Okukhulisa Amandla Ngesikhathi Sokukhulelwa

Ungagcina amazinga amandla asemnandi ngesikhathi sokukhulelwa ngokwamukela indlela yokuphila elinganiselayo, ehlanganisa ukuphuza amanzi ngokwanele, ukuzivocavoca, ukulala kahle, nokukhetha ukudla ngokucabangisisa.

Nawa amacebo asebenzayo uma usesha ukuthi ngingayithola kanjani amandla ngesikhathi sokukhulelwa:

1. Ukuhlala Umzimba Unamanzi

Amanzi abalulekile emisebenzini ehlukahlukene emzimbeni wakho. Ngesikhathi sokukhulelwa, umzimba wakho udinga inani elanele lamanzi ukusekela ukusheshiswa kokushintshashintsha kokudla emzimbeni kanye nokwanda kwegazi [5].  

Uma umzimba wakho womile, ungase uzwe izimpawu ezifana nokukhathala, izinhlungu zekhanda, nokuncipha kokugxila. Ochwepheshe batusa ukuphuza izingilazi ezingu-8 kuya kweziyi-12 zamanzi ngesikhathi sokukhulelwa ukuze kusekelwe imisebenzi yomzimba [5].

Ungafaka futhi izithelo ezinoketshezi oluningi, ezifana no-watermelon nama-orangey, kanye nemifino, efana no-cucumber no-celery, ekudleni kwakho ukuze usize ukugcina amazinga okunisela umzimba aphezulu.

2. Ukuzivocavoca okulingene

Ukwenza njalo ukuzivocavoca okulingene kungakhuphula kakhulu amazinga akho amandla. Umsebenzi womzimba usiza ukuthuthukisa ukugeleza kwegazi, ukwandisa ama-endorphin — ama-hormone akwenza uzizwe umuhle — futhi uqinise ukumelana komzimba jikelele.

Ukuhamba, i-prenatal yoga, ukubhukuda, nokwelula kancane yizibonelo ezinhle zemisebenzi emaphakathi yokuzivocavoca ngesikhathi sokukhulelwa. Njalo xhumana nodokotela wakho ngaphambi kokuqala noma yiluphi uhlobo lokuzivocavoca ukuqinisekisa ukuthi luphephile esimweni sakho esithile.

3. Ukwalala okwanele

Ukwalala kwekhwalithi ephezulu kubalulekile ekululameni nasekubuyiseleni amandla. Kujwayelekile ukuthi abesifazane abakhulelwe babe nokuphazamiseka ekulaleni ngenxa yokungakhululeki emzimbeni nezinguquko zama-hormone.

Ungathuthukisa ikhwalithi yokulala kwakho ngokusungula indlela ethulisa ingqondo ngaphambi kokulala. Kufanele ugcine isikhathi esijwayelekile sokulala ngokuyolala nokuvuka ngesikhathi esifanayo nsuku zonke. Yakha indawo yokulala ekhululekile enamathawula ekhanda akusekelayo nekamelo elipholile, elimnyama. Futhi, nciphisa isikhathi osichitha ubuka izikrini ngaphambi kokulala ukuze wehlise ukubonakaliswa ukukhanya okuluhlaza okwesibhakabhaka, okungaphazamisa umjikelezo wakho wokulala.

4. Ukudla Ongakudla

Ukudla okulinganisekile okucebe ngezinto ezibalulekile emzimbeni kungakusiza ugcine amazinga amandla ngesikhathi sokukhulelwa [6]. Gxila ekufakeni izinhlobonhlobo zokudla okucebe ngezakhimzimba ezisekela impilo yakho nokukhula komntwana wakho.

Ukudla ongakudla ngesikhathi sokukhulelwa kungafaka:

• Ama-carbohydrate ayinkimbinkimbi: Ama-carbohydrate ayinkimbinkimbi, njengezinsalela zengqolowa, irayisi elinsundu, i-quinoa, no-oats, anikeza ukukhululwa kwamandla kancane kancane usuku lonke. Asiza ukugcina izinga likashukela egazini lizinzile futhi avimbele ukwenyuka nokwehla okusheshayo kwamandla. Lokhu kudla futhi kune-fiber, esekela ukugaya ukudla futhi ikusize uzizwe ugcwele isikhathi eside.
• Amaphrotheni anamanoni amancane: Amaphrotheni anomsoco afana nenkukhu, inhlanzi, imidumba, ne-tofu abalulekile ekulungiseni izicubu nasekusekeleni ingane yakho ekhula. Asiza ukwakha nokugcina imisipha yakho futhi abalulekile ekuqiniseni amasosha omzimba. Ukudla amaphrotheni anomsoco kungakusiza futhi uzizwe unamandla ngokusebenza njengomthombo wamandla oqhubekayo.
• Izithelo Nemifino: Izithelo nemifino imithombo yamavithamini abalulekile, amaminerali, nama-antioxidant asiza ukunciphisa ukuvuvukala futhi akhulise amandla ngokujwayelekile. Lawa mavithamini namaminerali anendima ebalulekile ekusekeleni ukukhula nokuthuthuka kwengane [6].

Izithelo nemifino futhi zinikeza ushukela wemvelo okunikeza amandla asheshayo ngaphandle kwekhefu lamandla ovame ukulizwa uma udla ushukela ocwengiwe.

• Amafutha Anempilo: Amafutha anempilo, njenge-omega-3 ne-omega-6, atholakala ekudleni okunjengamantongomane, imbewu, ama-avocado, namafutha omnqumo, abalulekile ekuthuthukiseni ubuchopho bengane nasekugcineni izinga lamandla kumama. Udinga amafutha anempilo ukuze umzimba ukwazi ukumunca kahle izakhamzimba ezisemqoka ekudleni kwakho. La mafutha futhi asiza ekukhiqizeni amahormone, okuyinto ebaluleke kakhulu ekugcineni ukukhulelwa kunempilo.

Izithasiselo zabakhulelwe zingasiza kanjani?

Izinguquko ezihlobene nokukhulelwa emzimbeni zikhuphula kakhulu izidingo zakho zokudla okunomsoco. Yingakho, ngisho nokudla okunomsoco okulinganiselayo, kuba yinselele ukuhlangabezana nazo zonke izidingo zakho zokudla ngesikhathi sokukhulelwa [6].

Esimeni esinjalo, odokotela bavame ukuncoma ukuthatha izithasiselo zabakhulelwe. Izithasiselo zabakhulelwe, ezifana ne-Prenatal with DHA ngu-Conceive Plus, ziyimikhiqizo yokudla ekhethekile emaphilisi eyenzelwe ukugcwalisa izikhala zokudla okunomsoco ekudleni kwakho. Lezi zithasiselo zinikeza amavithamini abalulekile kubakhulelwe namaminerali asiza ukusekela amazinga wamandla nempilo yonke ngesikhathi sokukhulelwa [7].

Lezi zengezo zisiza futhi ekuthuthukisweni kwezitho zomntwana wakho, ziqinise amasosha omzimba wakho, futhi zilungise umzimba wakho ukuzelusa nokululama. Ukuze usekele kakhulu amazinga akho wamandla, cabanga ukufaka amavithamini wamandla ngesikhathi sokukhulelwa, njengoba edlala indima ebalulekile ekugcineni amandla nomuzwa ojwayelekile wokuphila kahle.

Okusemqoka

Isikhathi sokukhulelwa yisikhathi lapho kudingeka ulalele umzimba wakho futhi ulungise indlela yakho yokuphila ngokuvumelana nalokho. Amazinga aphansi wamandla into evamile kakhulu okwenzeka kwabesifazane abakhulelwe abaningi, okuletha imibuzo enjengokuthi, ngingawathola kanjani amandla ngenkathi ngikhulelwe, noma ngingawathola kanjani amandla ngesikhathi sokukhulelwa?

Ungakwazi ukukhulisa amazinga akho wamandla ngesikhathi sokukhulelwa ngokwenza izinguquko ezincane kusiko lakho lansuku zonke. Qiniseka ukuthi uphuza amanzi amaningi futhi udla ukudla okunempilo okucebile ngezinto ezondlayo. Zibandakanye nokuzivocavoca okumaphakathi futhi ulale kahle, ngoba lokho kusiza ukugcina amazinga wamandla.

Imithombo esetshenzisiwe

1. Okuqukethwe - i-Health Encyclopedia - University of Rochester Medical Center. (n.d.). https://www.urmc.rochester.edu/encyclopedia/content?contenttypeid=134&contentid=4 
2. Söderpalm, A. H., Lindsey, S., Purdy, R. H., Hauger, R., & Wit, deH. (2004). Ukunikezwa kwe-progesterone kubangela imiphumela emnene efana nezidakamizwa zokuthulisa kubesilisa nabesifazane. Psychoneuroendocrinology, 29(3), 339–354. https://doi.org/10.1016/s0306-4530(03)00033-7 
3. Mahboobifard, F., Pourgholami, M. H., Jorjani, M., Dargahi, L., Amiri, M., Sadeghi, S., & Tehrani, F. R. (2022). I-estrogen njengomlawuli obalulekile wokulinganisela kwamandla nempilo yokugaya ukudla. Biomedicine & Pharmacotherapy, 156, 113808. https://doi.org/10.1016/j.biopha.2022.113808 
4. Soma-Pillay, P., Catherine, P., Tolppanen, H., Mebazaa, A., Tolppanen, H., & Mebazaa, A. (2016). Izinguquko zemvelo zomzimba ngesikhathi sokukhulelwa. Cardiovascular Journal of Africa, 27(2), 89. https://doi.org/10.5830/CVJA-2016-021 
5. Kufanele ngiphuze amanzi angakanani ngesikhathi sokukhulelwa? (n.d.). ACOG. https://www.acog.org/womens-health/experts-and-stories/ask-acog/how-much-water-should-i-drink-during-pregnancy 
6. Jouanne, M., Oddoux, S., Noël, A., & Voisin-Chiret, A. S. (2021). Izidingo zezakhi ngesikhathi sokukhulelwa nokuncelisa. Nutrients, 13(2), 692. https://doi.org/10.3390/nu13020692 
7. Adams, J. B., Kirby, J. K., Sorensen, J. C., Pollard, E. L., & Audhya, T. (2022). Izincomo ezisekelwe ebufakazini ngesengezo esingcono kakhulu sangaphambi kokubeletha sabesifazane e-US: Amavithamini nezinye izakhi ezihlobene. Maternal Health, Neonatology and Perinatology, 8, 4. https://doi.org/10.1186/s40748-022-00139-9