Isikhathi sokuya esikhathini esilibazisekile noma ukhulelwe: Ungasihlukanisa kanjani

Ukuphuthelwa ukuya esikhathini kungadida futhi kukhathaze, ikakhulukazi uma uzama ukunquma ukuthi kungenxa yokukhulelwa noma enye into. Nakuba ukuya esikhathini sekwephuzile noma esiphuthelwe kuvame ukuhlotshaniswa nokukhulelwa, kungaba uphawu lwesimo sempilo esibi esiyisisekelo.

Uma ukubambezeleka kokuhamba esikhathini kubangelwa ukukhulelwa, ngokuvamile uzobe usuqala ukuqaphela nezinye izimpawu eziningi zokukhulelwa [1]. Ngokufanayo, uma ukuya esikhathini sekwephuzile kuyuphawu lwesimo esithile esingaphakathi, uzobona ezinye izimpawu ezikhathazayo ezikhombisa ukuthi kukhona inkinga [2].

Kulesi sihloko, sizozwisisa ukuthi nini ukuya esikhathini sekwephuzile kuwuphawu lokukhulelwa futhi nini okusikisela okuthile okukhathazayo. Ngaphezu kokukusiza uqonde ukudideka phakathi kokuthi mhlawumbe ukhulelwe noma nje uselibazisekile ukuya esikhathini, lesi sihloko sifaka namathiphu okuthuthukisa ukujwayeleka komjikelezo wokuya esikhathini kanye nempilo yokuzala ngokujwayelekile.

Yini Engabangela Ukubambezeleka Kokuhamba Esikhathini?

Ukuba nesikhathi esibambezelelekile kwabesifazane abanezikhathi zokuhamba esikhathini ezingajwayelekile kujwayelekile. Nokho, uma abesifazane abanomjikelezo ovamile wokuya esikhathini behlangabezana nesikhathi esibambezelekile, bavame ukusihlobanisa nokukhulelwa. Kodwa empeleni, ukuya esikhathini sekwephuzile akusho njalo ukuthi ukhulelwe [2].

Nazi ezinye izinto ezingaphazamisa umjikelezo wakho wokuya esikhathini futhi zibangele ukuya esikhathini sekwephuzile:

1. Ingcindezi (Stress)

Ucwaningo lukhombisa ukuthi ingcindezi yesikhathi eside ingalibazisa ukukhishwa kweqanda (ovulation) ngaleyo ndlela iphaze iphethini yomjikelezo wokuya esikhathini [3]. Ingcindezi ithinta ukujwayeleka kokuhamba esikhathini ngoba ikhuthaza ukungalingani kwamahomoni. Lapho ingcindezi ithinta amahomoni anjenge-estrogen, i-progesterone, ne-luteinizing hormone (LH), kungaholela esikhathini esibambezelelekile.

2. Ukungalingani kwamahomoni

Nakuba ingcindezi (stress) iyisici esiholela ekungalingani kwamahomoni, izifo eziningi nazo zingaphazamisa ibhalansi yamahomoni okuzala kowesifazane. Lezi zimo zifaka phakathi i-polycystic ovary syndrome (PCOS) nezifo ze-thyroid futhi zingaholela emijikelezweni yokuya esikhathini engajwayelekile noma emuva.

3. Izinguquko zesisindo

Ukulahlekelwa isisindo ngokuzumayo, ukuzuza isisindo, noma ukuzivocavoca kanzima kungathinta umjikelezo wakho wokuya esikhathini. Ucwaningo lwango-2022 lubonisa ukuthi abesifazane abakhuluphele ngokweqile banengozi ephindwe kabili yokuba nemijikelezo yokuhamba esikhathini engajwayelekile uma beqhathaniswa nabesifazane abanesisindo esijwayelekile [4].

4. Imithi

Eminye imithi, kuhlanganise nemishanguzo yokuvimbela ukukhulelwa, ingadala izinguquko emjikelezweni wakho. Iningi lamaphilisi okulawula ukuzala lithinta amahomoni alawula umjikelezo wokuya esikhathini. Isibonelo, amaphilisi okulawula ukuzala aqukethe i-progesterone angamisa ukukhishwa kweqanda (ovulation) ukuvimbela ukukhulelwa [5]. Ngakho-ke, ngokuphazamisa iphethini evamile yomjikelezo wokuya esikhathini, le mithi ingalibazisa ukuya kwakho esikhathini.

5. Isikhathi sangaphambi kokuya eminyakeni yokuyeka ukuya esikhathini (Perimenopause)

Ngokwe-WHO, owesifazane ufika eminyakeni yokuyeka ukuya esikhathini — lapho umjikelezo wokuya esikhathini uphela unomphela — phakathi kweminyaka engu-45 nengu-55 [6]. Uma ususondela eminyakeni yokuyeka ukuya esikhathini (menopause), amazinga amahomoni alawula umjikelezo wokuya esikhathini aqala ukwehla, okungabangela ukuya esikhathini okungajwayelekile noma ukuphuthelwa yizikhathi.

Nini Ukubambezeleka Kokuya Esikhathini Okungasho Ukukhulelwa?

Ukubambezeleka kokuya esikhathini kungenye yezimpawu ezivame kakhulu zokukhulelwa, kodwa ingabe ukuphuthelwa kokuya esikhathini kusho ukukhulelwa kuwe? Uma usukhulelwe, ungqimba lwangaphakathi lwesibeletho aluchithi kuze kube sekuzalweni komntwana. Lokhu kusho ukuthi awuyi esikhathini ngoba umjikelezo wakho wokuya esikhathini uyama izinyanga eziyisishiyagalolunye.

Ngakho-ke, ukuphuthelwa kokuya esikhathini kuvame ukuba wuphawu lokuqala lokuthi kungenzeka ukhulelwe, kodwa akuyona inkomba eqinisekile. Kufanele ubheke ezinye izimpawu zokuqala zokukhulelwa njengoba zingakusiza ukunquma ukuthi kufanele yini wenze ukuhlolwa kokukhulelwa [1].

Izimpawu Zokuthi Ukubambezeleka Kokuya Esikhathini Kungaba Ukukhulelwa

Uma uzibuzayo, “Ingabe ukuya kwami esikhathini kubambezeleke noma ngikhulelwe?” nansi eminye imiqondo engakusiza ukunquma ukuthi ukhulelwe yini:

• Ukukhathala: Ezinsukwini zokuqala zokukhulelwa, umzimba kowesifazane uba nezinguquko eziningi ezinzima, ezandisa ukusetshenziswa kwamandla omzimba [7]. Ngenxa yalokhu, omama abakhulelwe bavame ukuzizwa bekhathala futhi beluleka njengengxenye yezimpawu zokukhulelwa lapho kade ubambezeleka kokuya esikhathini izinsuku ezimbili.
• Ukuzwela Kwamabele: Uma uzizwa kushintsha izicubu zamabele, njengokuzwela noma ukuvuvukala, ngemva kokuphuthelwa kokuya esikhathini, lokho kungaba wusizo ekuboneni ukuthi ukhulelwe. Amahomoni i-progesterone ne-estrogen ayanda ekuqaleni kokukhulelwa, okungaholela ebuhlungwini noma ekuzwelweni kwamabele ngemva kokuphuthelwa kokuya esikhathini.
• Ukushintsha Kwemizwelo: Abesifazane abafuna izimpawu zokukhulelwa bavame ukubuza, ingabe ukushintsha kwemizwelo kuwuphawu lokukhulelwa, noma ukushintsha kwemizwelo kuwuphawu lokukhulelwa ngaphambi kokuphuthelwa kokuya esikhathini? Ukuguquguquka kwamahomoni kungaholela futhi ekushintsheni kwemizwelo njengezimpawu zokukhulelwa ngaphambi kokuphuthelwa kokuya esikhathini.

Ungase uzithole usulangazelela ukudla neziphuzo ezithile kuyilapho ngesikhathi esifanayo uthuthukisa ukuzonda kakhulu okunye ukudla, okwaziwa ngokuthi ukwenqaba ukudla (food aversion).

• Isicanucanu noma Isifo Sasekuseni: Isicanucanu noma isifo sasekuseni ngemva kokuphuthelwa kokuya esikhathini kuwuphawu oluvamile lokukhulelwa. Isicanucanu nokuhlanza kuvamise ukuqala ngesikhathi uphuthelwa ukuya esikhathini bese kuqhubeka kuze kufike evikini lesi-6 lokukhulelwa [8].
• Ukuchama Kaningi: Ukugobhoza kwegazi nenani legazi kuyanda ngesikhathi sokukhulelwa ukuze kusizwe ukukhula komntwana esibelethweni. Njengoba igazi eliningi lidlula emzimbeni liye ezinso ngalesi sikhathi, ungase uchame kaningi.

Izimpawu Zokukhulelwa Nsuku Ngosuku Uma Kubambezeleka Isikhathi

Awuziboni zonke izimpawu zokuqala zokukhulelwa ngesikhathi esisodwa ngokushesha ngemva kokuphuthelwa ukuya esikhathini. Izimpawu ziqala ukuvela kancane kancane njengoba izinsuku ziqhubeka.

Isibonelo, izimpawu zokukhulelwa lapho kade ubambezeleka kokuya esikhathini izinsuku ezi-2 zingabandakanya izinhlungu ezincane zokuya esikhathini, ukopha okuncane, nokukhathala. Ngokufanayo, izimpawu zokubambezeleka kokuya esikhathini izinsuku ezi-3 noma izinsuku ezi-5 uma ukhulelwe zingabandakanya ukushintsha kwemizwelo, ukuzwela nokuluma kwamabele, nesicanucanu.

Nokho uma izikhathi zakho zokuya esikhathini ziliba futhi ungaqapheli zimpawu, isibonelo, izinsuku ezi-7 selokhu sezilibele kodwa kungekho zimpawu zokukhulelwa, kungase kube khona inkinga yezempilo eyimfihlo ebangela ukubambezeleka kwezikhathi.

Izimpawu Zokuthi Isikhathi Esilibele Siyayiza

Ezimweni ezithile, isikhathi esilibele siba nje selibazisekile, hhayi ukuthi sidlulile ngokuphelele. Lokhu kusho ukuthi isikhathi sizogcina sifikile, kodwa sekwephuze kunosuku obululindele. Kungenzeka ukuthi izikhathi zakho zize zingabikhombisi zimpawu zangaphambi kokuba nesikhathi, kodwa ezimweni eziningi uzobona izimpawu zokuthi isikhathi sakho selizolibaziseka.

Nazi ezinye izimpawu ezingabonisa ukuthi izikhathi zakho zokuya esikhathini zilibele:

• Ubuhlungu Obuncane Besisu: Njengoba amazinga e-progesterone ne-estrogen eqala ukwehla ezinsukwini ezisondelene nokuba nesikhathi, izindonga zesibeletho ziqala ukuchitheka. Ungase ube nokopha okuncane kanye nokubuhlungu kwesisu noma yize isikhathi sakho sehluleka ukufika izinsuku ezinhlanu ngesikhathi, okukhomba ukuthi isikhathi sakho siseza.
• Ukushintsha Kwemizwa: Sesikubonile phambilini ukuthi ukushintsha kwemizwa kuyingxenye yezimpawu zokukhulelwa, kodwa nawe ungase ube nokushintsha kwemizwa ezinsukwini ezandulela izikhathi zakho zokuya esikhathini.
• Ukuzwela Kwamabele: Ukuguquguquka kwamahormone ezinsukwini ezisondelene nokuba nesikhathi kungandisa ukuzwela kwezicubu zamabele. Ungase uqaphele ubuhlungu obuncane nokuvuvukala okungelula ngalesi sikhathi.

Ngesikhathi Sokwenza Itesthi Yokukhulelwa

Uma izikhathi zakho zokuya esikhathini ziliba futhi uqala ukubona izimpawu zokuqala ezijwayelekile zokukhulelwa, leso yisikhathi esihle sokwenza itesthi yokukhulelwa. Nokho, uma ulinda kuze kube izikhathi zakho sezilibele okungenani isonto, ungathola imiphumela enembile kakhulu.

Njengoba iningi labesifazane likhetha amakhithi etesthi yokukhulelwa asekhaya, kubalulekile ukufunda imiyalelo ukuze ugweme noma yiziphi amaphutha emiphumeleni yokugcina. Isibonelo, kunconywa ukuthi wenze itesthi yokukhulelwa usebenzisa isampula yomchamo wasekuseni. Lokhu kungenxa yokuthi umchamo wasekuseni ube nenani eliphezulu le-hCG — i-hormone ekhombisa ukukhulelwa.

Ukuthuthukisa Ukujwayeleka Komjikelezo Wokuya Esikhathini

Uma izikhathi zakho zokuya esikhathini zivame ukulibaziseka noma zingajwayelekile, zikhona izindlela ezisebenzayo zokusekela umjikelezo wokuya esikhathini onempilo. Lezi yilezi:

1. Lawula Ukucindezeleka

Ezimweni eziningi, ukucindezeleka okungapheli yikho okwenza abesifazane babe nokulibaziseka kokuya esikhathini nokungajwayelekile kwazo zonke izikhathi zokuya esikhathini [3]. Amasu okulawula ukucindezeleka njengokwenza i-yoga, ukuzindla, noma ukuphefumula okujulile angasiza ukulawula amahormone akho futhi avimbele izimo ezinjalo.

2. Gcina Ukudla Okunempilo

Izifundo zibonisa ukuthi izinhlobo ezahlukene zezakhamzimba, kuhlanganise namavithamini namaminerali, zingasiza ukuthuthukisa ukusebenza kohlelo lokuzalana lwabesifazane [9]. Ungazithola lezi zakhamzimba ekudleni okunempilo okulinganisekile, okuhlanganisa izithelo, imifino, amaprotheni anganamafutha amaningi, kanye nezinhlamvu eziphelele.

Kubalulekile ngokulinganayo ukugwema ukudla okungaphilile njengokudla okunoshukela omningi namafutha amaningi. Ukudla okunjalo kungaholela ekumelaneni ne-insulin nasekuzuzeni isisindo, okungaba yingozi empilweni yokuzalana yabesifazane [10].

3. Cabanga Ngama-supplement Okuzala

Ama-supplement okuzala kwabesifazane afana ne-Ukusekela Ukuvuthwa Kwamaqanda akwa-Conceive Plus angakusiza uthuthukise ukuya esikhathini okungajwayelekile futhi asekele ukuvuthwa kwamaqanda okunempilo. La ma-supplement aqukethe i-Myo-Inositol, i-D-chiro-inositol, i-CoQ10, ne-folic acid, okuboniswe ukuthi anomthelela omuhle empilweni yokuzala yabesifazane [11].

4. Landelela Umjikelezo Wakho

Ukulandelela umjikelezo wakho kungakusiza uqonde iphethini yomjikelezo wakho wokuzala futhi kwenze kube lula ukuqaphela noma yiziphi izinto ezingajwayelekile. Uma uzama ukukhulelwa, ukulandelela umjikelezo wakho kusiza ukhombe izinsuku zakho zokuzala kakhulu futhi kukhuphule amathuba okukhulelwa.

5. Bona Udokotela

Uma uhlale uthola i-period ebambezeleke, xhumana nochwepheshe wezempilo ukuze aqede ukungabaza mayelana nezifo ezifihlekile ezifana ne-PCOS noma izinkinga ze-thyroid. Uchwepheshe wezempilo uzophakamisa izindlela zokwelashwa kanye nezinguquko zendlela yokuphila ngokusekelwe esimweni sakho jikelele.

Okubalulekile

Umjikelezo wokuya esikhathini ongajwayelekile noma i-period ebambezeleke kuyinto evamile kwabesifazane abaningi abaseminyakeni yokuzala. Nokho, uma owesifazane ezama ukukhulelwa, i-period ebambezeleke ingadala ukudideka nokukhathazeka.

Lokhu kungenxa yokuthi kungase kube uphawu lokukhulelwa kodwa futhi kungaba uphawu lwesifo esithile esisengaphansi ongase ube naso. Ngakho-ke, uma udidekile ukuthi mhlawumbe uya esikhathini sekwephuzile noma ukhulelwe, kufanele ubheke nezinye izimpawu zokukhulelwa.

Uma uqaphela izimpawu zokukhulelwa, yenza ukuhlolwa kokukhulelwa ukuze uqinisekise lezo zimpawu. Kodwa-ke, uma unganazo izimpawu kodwa ukuya kwakho esikhathini kubambezela, kuhle ukuxoxa nodokotela ukuze ahlole ngokuningiliziwe impilo yakho yokuzala.

Imibuzo evame ukubuzwa

1. Usuke ukhulelwe amasonto angaki lapho uphuthelwa ukuya esikhathini?

Uma uthola umphumela wokuhlolwa kokukhulelwa othe olumayo ngemuva kokuthi uphuthelwe ukuya esikhathini, usuke usunesonto lesi-4 kuya kwelesi-5 ukhulelwe. Lokhu kungenxa yokuthi isikhathi sokukhulelwa sibalwa kusukela osukwini lokuqala lomjikelezo wakho wokugcina wokuya esikhathini.

2. Kusho ukuthini ukubona amabala egazi ngemva kokuphuthelwa ukuya esikhathini?

Ukungaya esikhathini ngesikhathi nokubona amabala egazi kungaba uphawu lokuthi ukuya kwakho esikhathini kubambezelekile hhayi ukuthi kuphuthelwe nhlobo. Ukubona amabala egazi lapho ukuya esikhathini kuphuthelwe nakho kungaba uphawu lokukhulelwa, ngoba ukungena kombungu esibelethweni kungabangela ukuvuza kwegazi okuncane.

Imithombo esetshenzisiwe

1. Ertmann, R. K., Nicolaisdottir, D. R., Kragstrup, J., Overbeck, G., Kriegbaum, M., & Siersma, V. (2022). Inani lokubikezela lezimpawu ezivamile ekuqaleni kokukhulelwa mayelana nezinkinga ezizovela sekudlule isikhathi sokukhulelwa nangesikhathi sokubeletha. Acta Obstetricia et Gynecologica Scandinavica, 102(1), 33. https://doi.org/10.1111/aogs.14474 
2. Ukuya esikhathini okungajwayelekile. (2024, May 1). Cleveland Clinic. https://my.clevelandclinic.org/health/diseases/14633-abnormal-menstruation-periods 
3. Vigil, P., Meléndez, J., Soto, H., Petkovic, G., Bernal, Y. A., & Molina, S. (2022). Ingcindezi engapheli nokungasebenzi kahle kokukhipha iqanda: imiphumela ngezikhathi ze-COVID-19. Frontiers in Global Women S Health, 3. https://doi.org/10.3389/fgwh.2022.866104 
4. Itriyeva, K. (2022). Imithelela yokukhuluphala ngokweqile kumjikelezo wokuya esikhathini. Current Problems in Pediatric and Adolescent Health Care, 52(8), 101241. https://doi.org/10.1016/j.cppeds.2022.101241 
5. Cooper, D. B., & Patel, P. (2024, February 29). Amaphilisi okuvimbela ukukhulelwa aphuzwayo ngomlomo. StatPearls - NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK430882/ 
6. World Health Organization. (n.d.). Ukuyeka ukuya esikhathini (menopause). Kutholwe ngo-Januwari 12, 2025, from http://ww.who.int/news-room/fact-sheets/detail/menopause 
7. Soma-Pillay, P., Catherine, P., Tolppanen, H., Mebazaa, A., Tolppanen, H., & Mebazaa, A. (2016). Izinguquko zomzimba ngesikhathi sokukhulelwa. Cardiovascular Journal of Africa, 27(2), 89. https://doi.org/10.5830/CVJA-2016-021 
8. UpToDate. (n.d.-b). UpToDate. https://www.uptodate.com/contents/nausea-and-vomiting-of-pregnancy-beyond-the-basics/print 
9. Skoracka, K., Ratajczak, A. E., Rychter, A. M., Dobrowolska, A., & Krela-Kaźmierczak, I. (2021b). Ukuzala kwabesifazane nendlela yokudla: izici ezibaluleke kakhulu. Advances in Nutrition, 12(6), 2372–2386. https://doi.org/10.1093/advances/nmab068 
10. Xia, W., Cai, Y., Zhang, S., & Wu, S. (2023). Ubudlelwano phakathi kwezinkomba ezihlukene zokumelana ne-insulin nokungabi nenzalo kwabesifazane abasebangeni leminyaka yokuzala. BMC Public Health, 23(1). https://doi.org/10.1186/s12889-023-16813-2 
11. Regidor, P., Schindler, A. E., Lesoine, B., & Druckman, R. (2018). Ukuphathwa kwabesifazane abane-PCOS kusetshenziswa i-myo-inositol ne-folic acid. Imininingwane emisha yezokwelashwa nokubuyekezwa kwezincwadi. Hormone Molecular Biology and Clinical Investigation, 34(2). https://doi.org/10.1515/hmbci-2017-0067