Yini okufanele uyigweme ngemva kokuqhuma kweqanda ukuze ukhulelwe?

Ukuvuthwa kweqanda yisikhathi lapho esinye sama-ovari amabili kowesifazane sikhulula iqanda elivuthiwe. Ukukhulelwa kungenzeka kuphela ngemva kokuvuthwa kweqanda, lapho isidoda sivundisa iqanda. Nokho, ukuhlela ucansi ezinsukwini ezizungeze isikhathi sokuvuthwa kweqanda akusiqinisekisi ukufakelwa noma ukukhulelwa, futhi kukhona nezinye izinto eziningi okufanele zicatshangwe [1].

Ukuqinisa impilo yokuzala yabesifazane kubalulekile ukuze kube lula ukuhlangana kwesidoda neqanda ukuze kwenzeke ukufakelwa. Izinto ezifana ne-stresi, ukudla okungenampilo, nokusetshenziswa kabi kwezidakamizwa notshwala zingaphazamisa lo msebenzi futhi zehlise amathuba akho okukhulelwa.

Kulesi sihloko sizoxoxa ngezinto okufanele uzigweme ngemva kokuvuthwa kweqanda ukuze ukhulelwe noma izinto okufanele uzigweme uma uzama ukukhulelwa. Lesi sihloko siphinde sichaze nalokho ongakwenza ngemva kokuvuthwa kweqanda ukuze wande amathuba akho okukhulelwa.

Izinto Ongamele Uzenze Ngemva Kokuvuthwa Kweqanda Uma Ufuna Ukukhulelwa

Ukunakekela umzimba wakho nokwenza izinqumo ezifanele mayelana nendlela ohlala ngayo ngemva kokuvuthwa kweqanda kungandisa amathuba akho okukhulelwa. Nansi eminye imikhuba evamile okufanele uyigweme ukuze ukwazi ukukhulelwa, ngoba ithinta kabi impilo yokuzala yabesifazane:

1. Istresi Elikhulu Kakhulu

Istresi esingapheli esinye sezimbangeli ezinkulu zokungalingani kwama-hormone. Izifundo zikhombisa ukuthi amazinga aphezulu e-stresi angaholela emijikelezweni engajwayelekile futhi aphazamise inqubo yokufakwa kweqanda elikhulelwe esibelethweni [2]. Ukulungiselela ulwelwesi lwesibeletho ukukhulelwa kuncike kuma-hormone anjenge-estrogen ne-progesterone.

Istresi singadala ukungalingani kulawa ma-hormone, okungaholela ekutheni ulwelwesi lwesibeletho lungabi lufanele ukufakwa kweqanda elikhulelwe. Ungazilolonga amasu okwehlisa istresi njengama-yoga, ukuzindla, nokuzivocavoca ukuphefumula okujulile ukuze usekekele impilo yakho yokuzala.

2. Ukuzivocavoca Okunzima

Kuhle ukuhlala usebenzisana ngokomzimba ngoba kusiza ukujikeleza kwegazi nokulinganisela ama-hormone. Nokho, ukuzivocavoca okunzima kungase kungakulungeli uma uhlela ukukhulelwa. Izifundo zikhombisa ukuthi ukujima okunomthelela omkhulu kungathinta kabi impilo yakho yokuzala futhi ngaleyo ndlela kunciphise amathuba akho okukhulelwa [3].

Ukuzivocavoca okunzima kungaguqula amazinga ama-hormone futhi kuthinte ulwelwesi lwesibeletho, okwenza kube nzima ukuthi iqanda elivundisiwe lifakwe esibelethweni. Esikhundleni salokho, ungakhetha imisebenzi yokuzivocavoca emaphakathi njengokuhamba noma ukwelula umzimba kancane.

3. Ukubhema Nokuphuza Utshwala

Izifundo zikhombisa ukuthi ukusetshenziswa kabi kwezinto ezinjengokubhema nokuphuza utshwala kungalimaza kokubili ikhwalithi yeqanda kanye nenqubo yokufakwa kweqanda elikhulelwe esibelethweni [4]. I-nicotine nezinhlayiya eziyingozi ezikagwayi zingaphazamisa ama-hormone okuzala futhi zonakalise ikhwalithi yeqanda.

Ngokufanayo, ukusebenzisa kakhulu utshwala kungaholela ekungalingani kwamahomoni okuzala njenge-estrogen ne-progesterone. Kungcono ukuyeka ukubhema futhi ugweme ngokuphelele utshwala ukuze wande amathuba empumelelo uma uzama ukukhulelwa.

4. Ukudla Okungaphilile

Uma uhlele ukukhulelwa, kubalulekile ukuqonda ukuthi yiziphi izinhlobo zokudla ezingakuvimbela ekukhulelweni. Ucwaningo lwango-2023 lukhombisa ukuthi ukudla okunothile kokudla okucubungiwe, ushukela, namafutha anganempilo kungalimaza impilo yokuzala [5].

Gwema ukudla okungcolile (junk food) futhi ugxile ekudleni okulinganiselayo okunothile ngokusanhlamvu okuphelele, amaprotheni anesibindi esiphansi, amafutha anempilo, kanye nezinhlobonhlobo zezithelo nemifino. Ukudla okunempilo okunjalo kuzohlinzeka ngezinto ezibalulekile zokuzala, njengama-folate, i-vitamin D, insimbi, nekhalisiyamu.

5. I-Caffeine Eningi Kakhulu

Ukusebenzisa i-caffeine ngokweqile, ikakhulukazi ekhishini yekhofi noma eziphuzweni zamandla, kungaphazamisa ikhono lakho lokukhulelwa. Ucwaningo lwango-2022 lukhombisa ukuthi ukusetshenziswa kwe-caffeine kukhuphula ingozi yokulahleka kokukhulelwa [6]. Uma usafuna ukusebenzisa i-caffeine, njengasekhofini, yilinganisele kungabi ngaphezu kuka-200 mg ngosuku, okulingana necuphu elilodwa lekhofi.

6. Imithi Engathathwa Ngaphandle Kweresiphi Kadokotela

Eminye imithi ethengwa esitolo ngaphandle kweresiphi kadokotela kanye nemithi kadokotela ingalimaza impilo yokuzala kowesifazane namathuba akhe okukhulelwa. Imithi engaphansi kweqembu le-nonsteroidal anti-inflammatory drugs (NSAIDs), ama-antidepressant, nemithi yamahomoni ingaphazamisa ukuvuthwa kweqanda noma ukunamathela kweqanda esibelethweni, okungenza kunciphe amathuba okukhulelwa kwabesifazane. Gwema ukuthatha noma yimuphi umuthi ngaphandle kokubonisana nodokotela wakho ukuze uqinisekise ukuthi uphephile uma uzama ukukhulelwa.

7. Ukuntuleka Kokuphumula Nokulala

Ikhwalithi embi yokulala noma ukungaphumuli okwanele kungaholela ekucindezelekeni futhi kuphazamise ibhalansi yamahomoni emzimbeni wakho. Umgomo wakho kufanele ube wukuthola amahora angu-7 kuya kwayi-8 okulala ebusuku ukuze usekele impilo yokuzala esebenza kahle kanye nempilo yonke jikelele.

Yini Ongayenza Ngemva Kokuvuthwa Kweqanda?

Ngemva kokuvuthwa kweqanda, kufanele ugxile ekugcineni ukudla okunempilo, okulinganiselayo kanye nendlela yokuphila enempilo. Ungaqala ukuthatha amavithamini okubeletha kusenesikhathi ukuze uvimbele ukushoda kokudla okunomsoco futhi ulungiselele izinguquko ezihambisana nokukhulelwa. Izakhi eziku-pre\-natal supplements, njenge-folic acid, insimbi, ne-vitamin D, zibalulekile ekukhulelweni okunempilo. 

Ukuqonda isikhathi sokukhulelwa kungasiza futhi; ukwazi ukuthi zingaki izinsuku ngemuva kokuvuthwa kweqanda usuke ukhulelwe kungakusiza ukunquma isikhathi esingcono sokuhlola ukukhulelwa nokuhlela ngendlela efanele.

Uma uhlela ukwenza ucansi ngosuku lokuvuthwa kwamaqanda, qinisekisa ukuthi usebenzisa ama-lubricant anobungane ekuzaleni kuphela, njengokusebenzisa Conceive Plus Fertility Lubricant, ngesikhathi socansi. Ama-lubricant anjalo asiza ukudala indawo enobungane esidodeni futhi athuthukise amathuba okucwazimula.

Okubalulekile Ekugcineni

Uma umbhangqwana uzama ukuzala, ukuhlela ukwenza ucansi ngesikhathi esifanele kungesinye sezinto ezibaluleke kakhulu ukuze kube nempumelelo. Nokho, ngaphezu kwalokho, zikhona nezinye izici eziningi ezingathinta ukucwazimula, futhi umuntu kufanele aqonde ukuthi yini okufanele ayigweme ngemva kokuvuthwa kwamaqanda ukuze akwazi ukukhulelwa.

Ukucindezeleka, ukudla okungeluhle, ukusebenzisa kabi izidakamizwa, nokuzivocavoca kanzima yizingxenye zezinto owesifazane okufanele azigweme uma ezama ukukhulelwa. Lezi zinto zingawuthinta kakhulu umzimba wokuzala kowesifazane namathuba akhe okukhulelwa ngemva kokuvuthwa kwamaqanda. Izinto owesifazane okufanele azenze ukuze andise amandla okukhulelwa wukugxila ekugcineni indlela yokuphila enempilo nokufuna iseluleko sezokwelashwa lapho kudingeka.

Imithombo esetshenzisiwe

1. Uzama ukukhulelwa? Nanka amasikhathi okufanele niyocansi ngawo. (n.d.). ACOG. https://www.acog.org/womens-health/experts-and-stories/the-latest/trying-to-get-pregnant-heres-when-to-have-sex 
2. Nagma, S., Kapoor, G., Bharti, R., Batra, A., Batra, A., Aggarwal, A., & Sablok, A. (2015). Ukuhlola umphumela wokucindezeleka okuzwayo emsebenzini womjikelezo wokuya esikhathini. JOURNAL OF CLINICAL AND DIAGNOSTIC RESEARCH. https://doi.org/10.7860/jcdr/2015/6906.5611 
3. Brinson, A. K., Da Silva, S. G., Hesketh, K. R., & Evenson, K. R. (2023). Umthelela womsebenzi womzimba nokuhlala isikhathi eside unganyakazi ekuzaleni ngokwemvelo kowesifazane nowesilisa: ukubuyekezwa ohlelwe ngohlelo. Journal of Physical Activity and Health, 20(7), 600–615. https://doi.org/10.1123/jpah.2022-0487 
4. Nardone, A., Garifalos, F., Pivonello, C., Sansone, A., Conforti, A., Dato, C. D., Sirico, F., Alviggi, C., Isidori, A., Colao, A., & Pivonello, R. (2020). Ukubhema, utshwala nokulutha izidakamizwa nokuzala kowesifazane. Reproductive Biology and Endocrinology : RB&E, 18, 21. https://doi.org/10.1186/s12958-020-0567-7 
5. Łakoma, K., Kukharuk, O., & Śliż, D. (2023). Umthelela wezinto ze-metabolic nokudla emkhulekweni wokuzala. Nutrients, 15(5), 1180. https://doi.org/10.3390/nu15051180 
6. Jafari, A., Naghshi, S., Shahinfar, H., Salehi, S. O., Kiany, F., Askari, M., Surkan, P. J., & Azadbakht, L. (2022). Ubudlelwano phakathi kokudla kukamama i-caffeine nekhofi nokulahleka kokukhulelwa. Frontiers in Nutrition, 9. https://doi.org/10.3389/fnut.2022.886224