Uqeda nini ngokusemthethweni ukuya kwakho esikhathini kwale nyanga: Ukucacisa isikhathi somjikelezo
Imijikelezo yokuhlela kokuya esikhathini iyahlukahluka kakhulu phakathi kwabantu, okushiya abaningi bengaqiniseki ukuthi bangayichaza kanjani iphethini yabo eyingqayizivele. Abaningi bayabuza, “yini ukuya esikhathini?” ukuze bacacise inqubo yokukhumuka kwesendlalelo sesibeletho okuvame ukuholela ekopha izinsuku ezimbalwa. Abanye bathola usuku olulodwa kuphela lokopha kokuyasesikhathini, kanti abanye babone ukuthi kuthatha isikhathi eside. Ukuqonda ukuthi nini ngokusemthethweni ukuya kwakho esikhathini kuphelile ngenyanga ngayinye kanye nesigaba ngasinye kunikeza ukuqonda ngokuguquguquka kwamahomoni, ubude bomjikelezo, nezinkinga zempilo ezingase zibe khona. Ngokuhlola izinto ezifana nesikhathi sokuvuthwa kweqanda (ovulation) nemikhuba yempilo yosuku nosuku, kuba lula ukudweba amaphethini aphindaphindayo. Lolu lwazi alunikezi ukuthula kwengqondo kuphela kodwa futhi lusiza abantu benze izinqumo ezinolwazi mayelana nempilo yabo yonke.
Umehluko Kubude Bomjikelezo
Enye indawo enkulu yokudideka ivela ekuhlukeni kobude bomjikelezo. Olunye ucwaningo lugxile ezibangeleni zomjikelezo wokuyasesikhathini wezinsuku ezingama-21, luveze ukuthi ukuvuthwa kweqanda okusheshayo noma ukwenyuka kwamahomoni okungajwayelekile kungaholela ezikhathini ezimfishane phakathi kokopha. Ngesikhathi esifanayo, abanye bangaba nomjikelezo wezinsuku ezingama-25 noma ngisho omude kakhulu. Lolu kuhluka kugcizelela ukubaluleka kokuzibhekelisisa kwakho mathupha kunokuthembela kuphela ezimeni ezimaphakathi. Abaningi bafuna ukwazi, “ngimubala kanjani umjikelezo wami wokuyasesikhathini?” Imfihlo ikuso ukulandelela njalo ukuhamba kwegazi, izimpawu, nemithelela yemikhuba yokuphila ukuze kwakheke isithombe esinembile.
Ukubona Ubude Bomjikelezo Bakho Obuyingqayizivele
Abantu baphinde bazibuze, “ngazi kanjani ukuthi umjikelezo wami mude kangakanani?” Bangase bezwe izinombolo ezijwayelekile, kodwa amathuba okuba ababonayo awahambisani nalezo zilinganiso. Empeleni, ukubala ubude bomjikelezo kubandakanya ukuphawula usuku lokuqala lokopha njengosuku lokuqala, bese kubalwa kuze kufike ekupheni okulandelayo. Kuphakama imibuzo mayelana nokuthi ubala kanjani umjikelezo wakho wokuyasesikhathini uma kukhona ukopha okuncane (spotting) noma uma ukuhamba kwegazi kungajwayelekile. Ngokujwayelekile, indlela evamile iwukubiza usuku lokuqala lokopha okuningi njengesiqalo, nakuba umehluko womuntu nomuntu udinga ukunakwa ukuze amarekhodi abe nembile [1].
Izindlela Zokulandelela
Esinye isihloko esihlobene ukuthi ubala kanjani umjikelezo wakho wokuyasesikhathini ngempumelelo, ikakhulukazi uma ukopha okungalindelekile maphakathi nomjikelezo kudida lapho umjikelezo uqala noma uphela khona ngempela. Abanye basebenzisa izinhlelo zokusebenza noma amakhalenda ukulandelela usuku ngalunye lokopha, kanti abanye bathembele ezimpawini zomzimba ezifana nokushintsha kwezinga lokushisa komzimba ngesikhathi sokuphumula (basal body temperature). Ukufunda ukuthi ubona kanjani umjikelezo wakho wokuyasesikhathini kwenziwa kube lula wukuloba phansi njalo. Ngokuhlanganisa izibobservations zansuku zonke nanoma yiziphi izimpawu, abantu bathola uhlaka oluthembekile kakhulu lokubikezela imijikelezo ezayo, ukuphendula ukukhathazeka masinyane, nokubona amaphethini angase abonise ukungalingani ngaphansi.
Ukuthola Ukuthi Umjikelezo Usuphelile
Ekuzameni ukuthola ukucaca, abaningi bayabuza, “wazi kanjani ukuthi umjikelezo wakho mude kangakanani?” noma “wazi kanjani ukuthi ukuya kwakho esikhathini sekuqediwe?” Ngokuvamile, uma ukopha nokopha okuncane (spotting) sekuphelile ngokuphelele, kungabhekwa njengokuphelile. Noma kunjalo, kungase kube nokuphuma okuncane okusele isikhashana. Ekuphenduleni imibuzo enjengokuthi isikhathi sokuyasesikhathini sibude kangakanani, ochwepheshe bacebisa ukuthi iningi lokuhamba kwegazi lokuyasesikhathini lidla ngokuba phakathi kwezinsuku ezimbili kuya kweziyisikhombisa. Nokho, umehluko uvame ukuvela ngenxa yezinto ezifana nengcindezi, ukuhamba, noma izinguquko ekudleni, zonke ezithinta amazinga amahomoni [2].
Imijikelezo Emifushane Noma Emide
Abanye bafuna ukucaciseleka mayelana nokuthi ukuya esikhathini kuthatha isikhathi esingakanani uma bebona amaphethini aphindaphindayo okukopha okusheshayo noma okwelula. Kwezinye izimo, ukwazi ukuthi umjikelezo ubude kangakanani kungasiza ukwazi ukuthi amahomoni alinganiselwe yini. Umbuzo othi, “umjikelezo wami ubude kangakanani?” uvela lapho isilinganiso esivamile sezinsuku ezingama-28 singasebenzi. Ngokwesibonelo, izikhawu ezimfishane zingavusa ukukhathazeka mayelana nesikhathi sokuvuthwa kweqanda. Imijikelezo emide, ngakolunye uhlangothi, ingabonisa ukuthi ovulation yenzeka kamuva. Ngokulandelela ukuqala, ukuphela, nanoma yikuphi ukopha okuphakathi nomjikelezo, abantu bathola umbono ophelele wobude bomjikelezo namagagasi awo aphelele, kuhlanganise nokukhomba izikhathi ze-ovulation ephakeme.
Izinto Ezithinta Isikhathi
Abantu bavame ukubuza ukuthi zingaki izinsuku phakathi kokuyasesikhathini, benethemba lempendulo eqondile. Kodwa-ke, uhlelo lwe-endocrine lomuntu ngamunye lusabela ngokuhlukile ezintweni zokuphila nezomzimba. Ngokufanayo, zingaki izinsuku phakathi kokuyasesikhathini noma zingaki izinsuku phakathi kwezikhathi kungashintsha uma kuba nezinguquko ezisheshayo emikhubeni yokuzivocavoca noma ekudleni. Ngokunaka lezi zikhawu nokuzihlobanisa nengcindezi noma imikhuba yokudla, kuba lula ukubona amaphethini angavamile. Uma ukuphambuka okukhulu kuqhubeka, ukubonana nochwepheshe bezempilo kungasiza ekutholeni izimo ezifana nokungalingani kwe-thyroid noma isifo se-polycystic ovary syndrome [3].
Ukubala Umjikelezo Ngokunembile
Umbuzo ovame kakhulu mayelana nokubala izikhawu zanyanga zonke uvame ukubandakanya indlela yokubala umjikelezo wokuyasesikhathini ngokunembile. Imihlahlandlela elula iphakamisa ukuqala ngosuku lokuqala lokopha okuningi, kodwa uma kukhona ukopha okuncane okuke kwandulele, umuntu kumele anqume ukuthi uzokubala kanjani lokho ukuze ukulandelela kokuyasesikhathini kuhlale kuhambisana ngendlela efanayo. Ngesikhathi esifanayo, ezinye izinto—ezinjengokuthi ukuhamba kwegazi kukhanyile kakhulu noma kunzima kakhulu—zidlala indima ekunqumeni imingcele. Ukuphendula imibuzo ethi “ukubala kanjani umjikelezo wokuyasesikhathini” noma “ukubala kanjani isikhathi sokuyasesikhathini” ngokuvamile kubandakanya ukumaka usuku lokuqala lapho ukuhamba kwegazi kuqala khona ngokuphelele, bese kuqhubeka kuze kuqale ukopha okulandelayo. Ukusebenzisa ikhalenda lomjikelezo wokuyasesikhathini kungasiza ukulandelela la maphathini ngendlela ephumelelayo.
Ukuvumela Izimo Ezikhethekile
Okunye ubunzima buvela lapho kuxoxwa ngokuthi ngiwubala kanjani umjikelezo wami wokuyasesikhathini noma ngiwubala kanjani umjikelezo wokuyasesikhathini kulabo abasebenzisa izindlela zokuvikela ukukhulelwa ezinomthelela kumahomoni noma abalulama ekukhulelweni. Umehluko ekuphumeni kwegazi, ebunzimeni nasebude udinga ukubhekelwa eduze. Eminye imihlahlandlela incoma ukulinda imijikelezo embalwa ngemva kwezinguquko kumishanguzo yokuvikela ukukhulelwa ukuze kubonakale ukuthi umjikelezo omusha ojwayelekile uyavela yini. Ngokufanayo, umzimba wase-postpartum udinga isikhathi ngaphambi kokubuyela esimweni somjikelezo ongabikezelwa kalula. Ngokubhala phansi ngokuhleleka noma yikuphi ukopha, ukuqunjelwa, kanye nesimo sengqondo esijwayelekile sokuba sempilweni, amaphethini ayaqondakala futhi kube lula ukuwabelana ngawo ngesikhathi sokubonana nodokotela.
Ukubhekana Nokopha Okungajwayelekile (Spotting)
Abantu baphinde bafune ukwazi ukuthi bawubala kanjani umjikelezo wabo wokuyasesikhathini noma bawubala kanjani umjikelezo wokuyasesikhathini uma bebhekene nokopha okungajwayelekile (irregular spotting). Abanye bakhetha ukukala kusukela osukwini lokuqala lokopha okubomvu okuqhubekayo kunokubala ukopha okuphazamisekile okungafiki njalo. Amathuluzi afana namathometha wokulinganisa izinga lokushisa lomzimba ngesikhathi sokuphumula noma amakhithi okuqagula i-ovulation angawenza umjikelezo ube sobala kakhulu uma uhlelo kuwukuhlelela ukukhulelwa noma ukuvimbela ukukhulelwa. Ngaphezu kwalokho, ukufunda indlela yokubala isikhathi sakho sokuyasesikhathini kunika ukuqonda okujulile ngokuguquguquka komjikelezo. Lokhu ukuqonda okukhulayo kuvame ukuholela ekuzethembeni okukhulu ekutolikeni izinguquko zanyanga zonke [4].
Ukugcina Ukungaguquki
Lapho kunqunywa ukuthi ubala kanjani umjikelezo wakho wokuyasesikhathini ngokunembile, ikakhulukazi uma ukuhamba kwegazi kungathembekile, into ebalulekile ukungaguquki endleleni oyisebenzisayo. Amasu afana nokubhala amaphuzu (bullet journaling) noma ukusebenzisa abalandi bedijithali angasiza abantu bahlale beqaphela izinguquko zansuku zonke esimweni sengqondo, ekuphunyukeni koketshezi, nasezimpawini zomzimba. Ukubuka lezi zinto izinyanga eziningana kwenza kube lula ukuphendula umbuzo wokuthi kuthiwa yini ukubona ubunzima bomjikelezo wokuyasesikhathini. Amaphethini ahamba kancane angase aziveze, njengokufika njalo kwezimpawu zangaphambi kokuyasesikhathini noma izinguquko ekuzwelaneni kwamabele. Lolu lwazi ngawe uqobo lunika abantu amandla okwenza izinqumo zokunakekela impilo ngokuzimisela.
Uhlaka Oluyisisekelo Lwezinto Zomzimba
Phakathi kwale mibuza, abaningi basaxoxa, “yini ukuya esikhathini” ezingeni eliyisisekelo, ukuze bazi ukuthi yonke le datha bayibeka kuphi. Ukukhumuka kwenyanga zonke kwesendlalelo sesibeletho kuvame ukuhlobana neqanda elingazalwanga. Uma amazinga amahomoni ehla, lesi sendlalelo siyahlukana nodonga lwesibeletho, kuholele ekopheni. Ukuqonda lezi zinqubo kuchaza ukuthi imikhuba yansuku zonke ingawuthinta kanjani umthamo wokuya esikhathini noma ukuqala kwemijikelezo elandelayo. Ukuziqonda kusiza umuntu abone ukuthi okuhlangenwe nakho kwakhe—kungaba umjikelezo wezinsuku ezingama-21 noma umjikelezo wezinsuku ezingama-25—kusebubanjini obuvamile noma kukhombisa inkinga okufanele iphenywe.
Imiphumela Eseb practical
Lapho sekutholakele ukucaciseleka okukhulu, imibuzo ethi “wazi kanjani ukuthi umjikelezo wakho mude kangakanani” ivame ukuguquka ibe yimibuzo enjengokuthi wazi kanjani ukuthi ukuya kwakho esikhathini sekuqediwe ngenxa yezizathu ezisebenzayo empilweni. Ngokwesibonelo, ukuhamba noma ukuhlela imicimbi ethile kungase kudinge isikhathi esinembile. Abanye basakhathazeka ngokuthi ukuya esikhathini kuthatha isikhathi esingakanani mayelana nokunethezeka kwabo mathupha. Ukulandelela imikhondo yokugcina yokopha noma ukopha okuncane njalo ngomjikelezo kunikeza impendulo futhi kuqinisekisa ukuthi umuntu angazilungiselela kahle ngezinto zokuzivikela noma izindlela zokuzinakekela.
Ukubhekana Nezinguquko Ezisheshayo
Ukufunda ukuthi ukuya esikhathini kuthatha isikhathi esingakanani noma zingaki izinsuku ezivamile phakathi kokuyasesikhathini kunganciphisa ukukhathazeka ngezinguquko ezishaya masisha. Abantu abehla noma abashiya imijikelezo ngezikhathi ezithile bangase babe nomthelela wezinto zokucindezeleka zesikhashana. Ngokufanayo, umbuzo othi ngiwuthola kanjani umjikelezo wami wokuyasesikhathini ungaphendwaphendwa ngezikhathi ezithile uma kunezehlakalo ezinkulu empilweni—njengokushintsha kakhulu kwesisindo. Ukuqonda le mininingwane kukhulisa indlela elinganiselayo, kuqaphelwa ukuthi imijikelezo ayihambisani njalo nezibonelo ezisezingwalweni. Ukulungisa amasu akho wokulandelela kuqinisekisa ukuthi noma yiziphi izinguquko zibonwa kusenesikhathi futhi ziphenywe uma kudingeka [5].
Ukwakha Ukuqonda Okubanzi
Ekugcineni, umqondo wokuthi “ngazi kanjani ukuthi umjikelezo wami mude kangakanani” noma “wazi kanjani ukuthi umjikelezo wakho mude kangakanani” uba ukuqonda okubanzi ngezimpawu zomzimba. Ukugcina irekhodi elihlelekile, kungaba ngesidijithali noma ebhalwe ngesandla, kusiza ukuqinisekisa ukuthi imijikelezo ihlala ifana noma ukubona ukungajwayelekile. Ngokuhlanganisa izibobservations zansuku zonke nokuhlolwa okuvamile, abantu bahlala benolwazi ngezinkinga ezingaba khona ezifana nama-fibroid noma ukuphazamiseka kwamahomoni. Ekugcineni, ukucaciseleka ngezinguquko zanyanga zonke kunika umuntu amandla, kubakhulula ekuqageleni futhi kuthuthukise impilo yabo yokuzala iyonke.
Okokugcina
Nini lapho ukuya kwakho esikhathini kuphela ngokusemthethweni ngenyanga? Ngokuvamile, kuphetha uma konke ukopha nokopha okuncane sekuphelile, okukhombisa ukuthi isibeletho siqede ngokuphelele inqubo yokukhumuka kwaso. Noma kunjalo, isikhathi sangempela singahluka, njengoba abanye abantu bebona uketshezi oluncane olusele izikhashana kanti abanye bebhekana nokopha okukhanyayo okuqhubekayo kancane. Ukulandelela lezi zinguquko ezincane—njengombala, ukwakheka, nobude bezigaba zokugcina—kunikeza ukucaciseleka ngokuthi ngabe ukuya esikhathini sekuphelile yini. Lokhu ukunaka imininingwane kusiza abantu ukuhlela imisebenzi yabo yansuku zonke, ukuphatha izinto abazidingayo, nokuhlela imisebenzi ezayo bengakhathazeki ngokuhamba kwegazi okungalindelekile.
Ukuze kutholwe ukungajwayelekile okungenzeka noma izinguquko emaphethini, kuwusizo ukuqhathanisa lezi zibobservations nezinto ezibaliwe ezifana nezinga lengcindezi, izinguquko ekudleni, noma izinguquko emikhubeni yokuzivocavoca. Uma kuvela ukungajwayelekile okuqhubekayo—okufana nokopha okuqhubeka isikhathi eside noma ukuhamba kwegazi okunzima ngokweqile—ukubonana nochwepheshe bezempilo kungaholela ezixazululweni ngesikhathi. Ukugcina amarekhodi ahlelekile osuku lokuya esikhathini nolasiphetho somjikelezo ngamunye kukhuthaza indlela esebenzayo maqondana nempilo yokuzala. Ezinsukwini nasezinyangeni, abantu bangase babone amaphethini aphindayo kubude bomjikelezo, ebunzimeni, noma ezimpawini ezihambisana nawo, konke lokhu okungaqondisa izingxoxo nodokotela. Ekugcineni, ukulandelela okuqhubekayo kunikeza ukuzethemba nokulawula, kuvumela abantu ukuthi babhekane nokukhathazeka kusenesikhathi futhi bagcine impilo enhle jikelele.
Izinkomba
- Grieger JA, Norman RJ. Menstrual Cycle Length and Patterns in a Global Cohort of Women Using a Mobile Phone App: Retrospective Cohort Study. J Med Internet Res. 2020 Jun 24;22(6):e17109. doi: 10.2196/17109. PMID: 32442161; PMCID: PMC7381001.
- Bull, J.R., Rowland, S.P., Scherwitzl, E.B. nabanye. Izici zangempela zomjikelezo wokuyasesikhathini ezingaphezu kuka-600,000 wemijikelezo yokuyasesikhathini. npj Digit. Med. 2, 83 (2019). https://doi.org/10.1038/s41746-019-0152-7
- Thiyagarajan DK, Basit H, Jeanmonod R. Physiology, Menstrual Cycle. [Kubuyekezwe 2024 Sep 27]. Ku: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Kutholakala ku- https://www.ncbi.nlm.nih.gov/books/NBK500020/
- Schmalenberger KM, Tauseef HA, Barone JC, Owens SA, Lieberman L, Jarczok MN, Girdler SS, Kiesner J, Ditzen B, Eisenlohr-Moul TA. Indlela yokufunda umjikelezo wokuyasesikhathini: Amathuluzi asetshenziswayo nezincomo. Psychoneuroendocrinology. 2021 Jan;123:104895. https://doi:10.1016/j.psyneuen.2020.104895. Epub 2020 Oct 13. PMID: 33113391; PMCID: PMC8363181.
- Allen, A. M., McRae-Clark, A. L., Carlson, S., Saladin, M. E., Gray, K. M., Wetherington, C. L., McKee, S. A., & Allen, S. S. (2016). Ukunquma isigaba somjikelezo wokuyasesikhathini ocwaningweni lwezempilo yomuntu nokuziphatha: Ukuhlaziywa nezincomo. Experimental and Clinical Psychopharmacology, 24(1), 1–11. https://doi.org/10.1037/pha0000057
