Isebenza kangakanani i-Maca ekwehliseni isisindo ngesikhathi sokuyeka ukuya esikhathini nasekulinganiseni amahomoni ngendlela yemvelo?

Uma kukhulunywa ngokuphatha i-menopause, abesifazane abaningi bathola uhambo lonke luhlupha kancane. I-menopause ingaletha zonke izinhlobo zezinguquko, njengokuzuza isisindo nokungalingani kwama-hormone. Abantu bafuna izindlela zemvelo manje kunangaphambili, kanti i-maca engcono kakhulu yokukhulisa ukukhiqiza inzalo isibe ngesinye salezo zikhetho zemvelo ezidumayo. Impande ye-maca isetshenziswe eminyakeni eminingi e-Peru, lapho abantu bebona isiza ngamandla nempilo. Namuhla abantu babheka ku-maca ukuze bathole ukusekelwa kwama-hormone nokulinganisela okusempilweni kwesisindo [1].

Iyini i-Maca Futhi Kungani Abantu Beyisebenzisa Ngesikhathi se-Menopause?

I-maca empeleni iyisitshalo sempande, esikhuliswa emagqumeni aphezulu e-Andes e-Peru. Sesisetshenziswe lapho njengokudla okuyisisekelo futhi ngenxa yeziNzuzo zempilo iminyaka eminingi. Njengomuthi wemvelo, i-maca kanye ne-menopause sekuhlotshaniswe kakhulu, abesifazane abaningi bejika beya ku-maca ukuze balawule izimpawu futhi bathuthukise izinga lempilo yabo. Njengoba inothile ngezakhama-zimba futhi ihlukaniswa njenge-“adaptogen,” i-maca ngesikhathi se-menopause kucatshangwa ukuthi isiza umzimba ukujwayelana nezingcindezi eziningi ezihambisana nokuguga. Ikakhulukazi, abesifazane abadlula ezigabeni ze-maca menopause noma ze-maca perimenopause bavame ukuthola ukuthi ingase isekele amandla nama-hormone ngokwemvelo [2].

Ithiphu Ebalulekile: I-maca kulula ukuyithola ngofulawa noma ngamaphilisi. Abanye bayithola kulula ukuyifaka ekudleni kwabo ngaleyo ndlela ukuze bathole izinzuzo ze-maca ngesikhathi se-menopause nsuku zonke.

Isebenza Kanjani i-Maca Ekwehliseni Isisindo Ngesikhathi se-Menopause?

Ukuzuza isisindo kujwayelekile kakhulu ngesikhathi sokuyeka ukuya esikhathini, ikakhulukazi endaweni yesisu, ngenxa yazo zonke izinguquko zama-hormone. Ukusebenzisa i-maca ukunciphisa amafutha kukhonjisiwe ukuthi kungenzeka kusize abesifazane ukuphatha lokhu kunyuka kwesisindo ngezindlela ezimbalwa ezihlukene:

Amandla Andile: I-maca ngokwemvelo yandisa amandla. Abesifazane abaningi bethi bazizwa benesifiso esikhulu sokuba basebenze ngokomzimba, okusize ekulawuleni isisindo. Umsebenzi womzimba ojwayelekile ungaba usizo olukhulu ekuphathweni kwesisindo futhi usekele impande ye-maca ekwehliseni isisindo [3].

Ukulinganisela Ushukela Egazini: Kukholelwa ukuthi i-maca isiza ukuzinzisa izinga likashukela egazini, okubalulekile ekulawuleni isisindo. Uma ushukela wegazi wehla wenyuka kakhulu, kungaholela ezifisweni zokudla nasekuphelelweni amandla, okwenza kube nzima ukulawula isisindo [4].

Ukwehlisa Amahormoni Okucindezeleka: Amahomoni afana ne-cortisol, anyuka ngesikhathi sokucindezeleka, angabangela ukukhuluphala. IMaca iyi-adaptogen, okusho ukuthi isiza ukulawula ukucindezeleka ngokwemvelo futhi ingasiza ukugcina amazinga e-cortisol elawulwa. Lokho kungagcina ukwanda kwesisindo esisendaweni yamathumbu—okuyinto evamile ngesikhathi se-maca menopause—kuse ngaphansi kolawulo [5].

Ithiphu Ephezulu: Engeza ufulawa we-maca we-menopause ku-smuthi noma ku-yogurt ukuze wenze isidlo sasekuseni esikugcina ugcwele futhi esingasiza nge-maca yokwehlisa isisindo.

Indlela iMaca Esiza Ngayo Ukulinganisa Amahomoni Futhi Ithobe Izimpawu zeMenopause

Ngesikhathi se-menopause, kujwayelekile ukuzwa izinhlobo zonke zezimpawu ezivela ekuguquguqukeni kwemizwa kuya ekushodayo kwamandla noma ngisho nezinkinga zokulala. IMaca ayiqukethe amahomoni kodwa inezakhi zemvelo (ezinjenge-macamides nama-macaenes) ezisekela uhlelo lwe-endocrine—“isikhungo sokulawula” samahomoni emzimbeni. Abesifazane abasebenzisa impande ye-maca ngesikhathi se-menopause baye babona ukuthuthuka kwemizwa, ukulala kangcono, kanye nomuzwa wokulinganiselwa jikelele [6].

Ukuthatha i-maca ngesikhathi se-perimenopause kungase kube usizo futhi. Kokubili ngesikhathi se-maca perimenopause nangesikhathi se-menopause egcwele, i-maca isiza umzimba ukubhekana nezinguquko zamahomoni ngendlela yemvelo ngangokunokwenzeka.

Ithiphu Ephezulu: Uma usaqala nge-maca, qala ngenani elincane bese ukhulisa uye kumthamo wakho ofanele. Lokhu kungasiza umzimba wakho uzijwayeze futhi kuqinisekise ukuthi uthola inzuzo enkulu kuyo.

Izakhi zeMaca Zisiza Isisindo Nempilo Yonke

IMaca akuyona nje impande; igcwele izakhamzimba ezibamba iqhaza empilweni nasekusekeleni impande ye-maca ne-menopause:

IKhalisiyamu neMagnesium: Lokhu kubalulekile empilweni yamathambo, okuba kubaluleke kakhulu ngesikhathi se-menopause. IMagnesium iphinde isize ukulinganisela amahomoni [7].

Insimbi: Ibalulekile emandleni, futhi ingakusiza uhlale usebenzayo, okuyisihluthulelo ekulawuleni isisindo [8].

Ama-Vithamini B: Ama-vithamini we-B-complex atholakala ku-maca asiza ngamandla nasemoyeni, okungenza umehluko endleleni ozizwa ngayo ngesikhathi usebenzisa i-maca ngesikhathi se-menopause [9].

Ithiphu Ephezulu: Indlela esheshayo yokwengeza i-maca ukuwuxuba nofulawa wayo ku-oatmeal yasekuseni noma ku-smuthi ukuze uthole ukunyuswa kokudla okunomsoco.

Ingabe iMaca Ingakusiza Ekushiseni Okungazelelwe Okuxhumene neMenopause?

Ukushisa okungazelelwe kuvamile kakhulu ngesikhathi se-menopause futhi kungakhathaza. Abesifazane abaningi baphendukela ku-maca ukuze banciphise lokhu kushisa okungazelelwe ngoba kungase kusize ukunciphisa ukuthi kwenzeka kaningi kangakanani nokuthi kuzwakala kuqine kangakanani. Abantu abaningi bayazibuza, “ingabe i-maca iyasiza ekushiseni okungazelelwe?” Nakuba i-maca ingelona ikhambi, izakhiwo zayo ze-adaptogen zingase zilinganisela amahomoni ngokuhamba kwesikhathi, zenze ukushisa okungazelelwe kungabi buhlungu kakhulu. Yingakho impande ye-maca yokushisa okungazelelwe ivame ukuba ukukhetha okuthandwayo kwabesifazane [10].

Ithiphu Ephezulu: Gcina idayari yezimpawu uma uqala ukusebenzisa impande ye-maca ngesikhathi se-menopause. Kuyindlela enhle yokulandelela ukuthi ukushisa okungazelelwe kuyancipha yini ngokuhamba kwesikhathi.

IMaca ne-Perimenopause: Ukusekela Lolu Shintsho

I-Perimenopause, okuyisikhathi esiholela ekungabini nokuya esikhathini, iza nezimpawu zayo. Abesifazane bangabona ukuya esikhathini okungajwayelekile, ukuguquguquka kwemizwa, ngisho nezimpawu zakuqala zokushisa komzimba okungazelelwe. Ukuthatha impande ye-maca ngesikhathi sokuya esikhathini kuyindlela eyodwa yokuphatha lezi zinguquko, njengoba isiza ukulinganisa amahomoni, ikakhulukazi i-estrogen ne-progesterone, ngendlela yemvelo [11].

Ithiphu ebalulekile: Ukusebenzisa i-maca nsuku zonke ngesikhathi se-perimenopause kungakusiza uhlale ulungele ukulinganisa amahomoni futhi ulawule izinguquko ze-maca ne-perimenopause ngokunethezeka okukhulu.

Kuthatha isikhathi esingakanani ukuthi i-Maca iqale ukusebenza ngesikhathi sokungabi nokuya esikhathini nokwehlisa isisindo?

Uma kukhulunywa nge-maca root nokulahlekelwa isisindo, ukusebenzisa njalo kubalulekile. Abanye besifazane babona ukuthuthuka emasontweni ambalwa, kanti abanye bangadinga amasonto angu-4-6 ukuze babone imiphumela. Njengoba i-maca iyisengezo sokudla kwemvelo, imiphumela yomuntu ngamunye iyahluka, ngakho ukubekezela kungakhokha [12].

Isifinyezo

Ukuthatha i-maca ukuze wehlise isisindo ngesikhathi sokungabi nokuya esikhathini kuyindlela yemvelo yokusekela izinhloso zakho zesisindo, amahomoni alinganiselayo, namazinga amahle wamandla. Kwabesifazane abadlula esikhathini se-maca perimenopause noma i-maca menopause, i-maca ingaba ukwenezela okubushelelezi emkhubeni wabo wansuku zonke. Ngokuyisebenzisa njalo, i-maca ingenza uhambo lokudlula esikhathini sokungabi nokuya esikhathini nangemva kwalokho lube lula kancane, isekela ukuncipha kwamafutha ngomthelela ka-maca nendlela yokuphila elinganiselayo.

Imibuzo evame ukubuzwa

Ingabe impande ye-maca ikwenza wehle isisindo ngokuqondile?

Cha, i-maca ayibangeli ukwehla kwesisindo ngokuqondile. Nokho, isekela amandla nokulinganisa amahomoni, okungasiza ukuphathwa kwesisindo uma uyihlanganisa nokudla okulinganiselayo nokuzivocavoca.

Ingabe i-maca ilungele izimpawu zokungabi nokuya esikhathini ngaphandle kokuzuza isisindo?

Yebo, i-maca ivame ukusiza ngamandla, imizwa, nokulinganisa amahomoni, ngaleyo ndlela ithobe izimpawu eziningana zokungabi nokuya esikhathini.

Kufanele ngiyithathe kanjani impande ye-maca ukuze ngisekele isikhathi sokungabi nokuya esikhathini?

I-Maca ingathathwa ngendlela yomgubo noma amaphilisi (capsule). Qala ngenani elincane, bese ukhulisa umthamo kancane kancane.

Isebenza kanjani impande ye-maca ekulahlekelweni isisindo ngesikhathi sokungabi nokuya esikhathini (menopause)?

I-Maca isekela amahomoni alinganiselayo namandla akhulisiwe, okungakhuthaza ukuphathwa kwesisindo nomsebenzi ojwayelekile womzimba.

Ingabe i-maca nokushisa komzimba okungazelelwe kungalawulwa ndawonye?

Abesifazane abaningi bathola ukuthi umphumela ka-maca wokulinganisa amahomoni usiza ukunciphisa kokubili ukuvama nobukhulu bokushisa komzimba okungazelelwe.

Izinkomba

1. Gonzales G. F. (2012). I-Ethnobiology ne-Ethnopharmacology ye-Lepidium meyenii (Maca), isitshalo esivela ezintabeni zase-Peru. Evidence-based complementary and alternative medicine. Kutholakala ku: https://pubmed.ncbi.nlm.nih.gov/21977053/
2. Brooks, N. A., Wilcox, G., Walker, K. Z., Ashton, J. F., Cox, M. B., & Stojanovska, L. (2008). Imiphumela Emihle Ye-Lepidium meyenii (Maca) Ezimpawini Zengqondo Nasezilinganiselweni Zokungasebenzi Kahle Kwezocansi Kwabesifazane Abese Beyekile Ukuyeka Esikhathini Ayihlobene Nokuqukethwe Kwe-Estrogen Noma I-Androgen. Menopause (New York, N.Y.). Kutholakala ku: https://pubmed.ncbi.nlm.nih.gov/18784609/
3. Lee, M. S., Shin, B. C., Yang, E. J., Lim, H. J., & Ernst, E. (2011). I-Maca (Lepidium meyenii) yokwelapha izimpawu zokuyeka ukuya esikhathini: Uhlolojikelele Oluhlelekile. Maturitas. Kutholakala ku: https://pubmed.ncbi.nlm.nih.gov/21840656/
4. Database of Abstracts of Reviews of Effects (DARE): Izibuyekezo Ehlolwe Ikhwalithi Yazo [Internet]. York (UK): Centre for Reviews and Dissemination (UK); 1995-. I-Maca (L. meyenii) yokuthuthukisa umsebenzi wezocansi: ukubuyekezwa okuhlelekile. Kutholakala ku: https://www.ncbi.nlm.nih.gov/books/NBK79756/
5. Stone, M., Ibarra, A., Roller, M., Zangara, A., & Stevenson, E. (2009). Ucwaningo Lokuqala Ngumphumela Wesithasiselo se-Maca Emsebenzini Womzimba Nomonqweno Wobulili Kubadlali Bezokudlala. Journal of ethnopharmacology. Kutholakala ku: https://pubmed.ncbi.nlm.nih.gov/19781622/
6. Zenico, T., Cicero, A. F., Valmorri, L., Mercuriali, M., & Bercovich, E. (2009). Imiphumela Ezwakalayo Ye-Lepidium meyenii (Maca) Ekuzizweni Kahle Nasemsebenzini Wocansi Kubaguli Abanokungasebenzi Kahle Kwe-Erectile Okuthambile: Ucwaningo Lwezokwelapha Olungahleliwe, Oluyimpumputhe Kabili. Andrologia. Kutholakala ku: https://pubmed.ncbi.nlm.nih.gov/19260845/
7. Fugh-Berman, A., & Kronenberg, F. (2003). Imithi Eyengeziwe Neyenye (CAM) Kwabesifazane Baphakathi Kwebanga Lobudala Lokuzala: Uhlolojikelele Lwezivivinyo Ezilawulwa Ngokwabiwa Okungahleliwe. Reproductive toxicology (Elmsford, N.Y.). Kutholakala ku: https://pubmed.ncbi.nlm.nih.gov/12642146/
8. Ogawa, T., Sawane, K., Ookoshi, K., & Kawashima, R. (2023). Ukuthatha Isithasiselo Samafutha Embewu ye-Flax Acebe nge-Alpha-Linolenic Acid Kuthuthukisa Ukukhuluma Ngokugudleza Kubantu Abadala Abanempilo. Nutrients. Kutholakala ku: https://pubmed.ncbi.nlm.nih.gov/36986229/
9. Gonzales, G. F., Córdova, A., Vega, K., Chung, A., Villena, A., Góñez, C., & Castillo, S. (2002). Umphumela we-Lepidium meyenii (MACA) kumnqweno wobulili nokungabikho kobudlelwano bawo namazinga e-testosterone egazini emadodeni amadala anempilo. Andrologia. Kutholakala ku: https://pubmed.ncbi.nlm.nih.gov/12472620/
10. Fei, W., Zhang, J., Yu, S., Yue, N., Ye, D., Zhu, Y., Tao, R., Chen, Y., Chen, Y., Li, A., & Wang, L. (2022). Imiphumela Elwa Ne-oxidative Kanye Nokuthuthukisa Ukushintshashintsha Kwamandla Kwe-Polysaccharide ye-Maca Ekubuthini Besibindi Obudalwe yi-Cyclophosphamide Emagundaneni Ngokuhlaziywa Kwe-metabolomic Nendlela ye-Keap1-Nrf2. Nutrients. Kutholakala ku: https://pmc.ncbi.nlm.nih.gov/articles/PMC9608999/
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