Ukuvumelanisa umjikelo: Ukutshatisa isitayile seMpilo yakho noMjikelo wakho wokuya exesheni
Umxholo
- Yintoni ukuvumelanisa umjikelo?
- Ngubani onokuzuza kumjikelezo wokuvumelanisa?
- Yintoni isikhokelo sokuvumelanisa umjikelo?
- Mamela umzimba wakho ukuze wandise ukomelela komzimba
- Kukuphi ukuzilolonga ekufuneka ukwenzile?
- Ukuzivocavoca ngokomjikelo wakho
- Ukujikeleza indlela yakho kwisondlo esingcono
- Isigaba seLuteal asimele
- Hlaziya i-libido yakho kwaye wenze ulwabelana ngesondo kwakhona
- Ukuphinda uchume kwakhona
- Uqala njani?
Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.
Yintoni ukuvumelanisa umjikelo?
Wakha waziva ngathi ulikhoboka kwiihomoni zakho? Ayisiyongcinga yakho nje.
Ukukhala umzuzu omnye, ukonwaba ngokulandelayo, nangaphandle kweendonga ezothusayo ngamanye amaxesha - thina basetyhini ngamanye amaxesha singaba ziibhola zamandla ajikelezayo, kwaye sinokuba nomjikelo wethu wokuba sexesheni.
Ngokutsho kwiphephancwadi le-Archives of Gynecology and Obstetrics, ukunyuka kwamahomoni kumjikelo wokuya exesheni kudlala indima ebalulekileyo kwiimpendulo zomzimba wethu.
Zichaphazela imeko yethu yeemvakalelo, ukutya, iinkqubo zokucinga, nokunye okuninzi.
Abasetyhini baxele amanqanaba aphezulu okuphila kunye nokuzithemba ngexesha lomjikelo wesifundo. Ukonyuka kweemvakalelo zoxinzelelo, ubutshaba kunye noxinzelelo waxelwa ngaphambi kwexesha labo.
Kulapho umbono we "ukuvumelanisa umjikelo" ungena khona. "Ukuvumelanisa i-cycle" ligama eliqulunqwe kwaye labhalwa ngu-Alisa Vitti, Isondlo sokuSebenza, iHHC, i-AADP.
UVitti waseka iZiko leHormLiving Hormone, wenza i-app ye-MyFlo, kwaye waqala wachaza umxholo kwincwadi yakhe, iWomenCode.
UNicole Negron, ingcali kwezesondlo kunye nengcali yezempilo yabasetyhini isixelela, "Xa abantu basetyhini beluqonda olu tshintsho lwenyanga lwehomoni, banokuthintela ukuba ngamaxhoba kwiihomoni zabo kwaye baqale ukwandisa amandla abo ehomoni."
Xa kuziwa kuphando lwenzululwazi, akukho zifundo zininzi zokuxhasa ukuvumelanisa komjikelo.
Izifundo ezininzi zindala okanye zibuthathaka, kodwa abameli bale ndlela bathe batshintshe ubomi babo. Ukuba unomdla wokuzama le nkqubo, nantsi indlela yokwenza ngokufanelekileyo.
Ngubani onokuzuza kumjikelezo wokuvumelanisa?
Ngelixa wonke umntu enokuxhamla ekuvumelaniseni umjikelo, kukho amaqela athile anokuzuza kakhulu. La maqela abandakanya abasetyhini:
- une-polycystic ovarian syndrome (i-PCOS)
- batyebe kakhulu
- batyhafile kakhulu
- bafuna i-libido yabo ibuye
- ufuna ukukhulelwa
Ubungeke uphume endlwini ungakhange ujonge imozulu. Ke kutheni uhlala ngokungaboni ngaphandle kokujonga ukuhamba kwehomoni yethu?
Ukuba awuva 100 pesenti ngokwakho, ngakumbi xa ujikeleze ixesha lakho, ukuvumelanisa umjikelo kunokuba kokwakho.
Ukutshatisa ubomi bakho nomjikelo wakho kukunceda ukuba ungadinwa kwaye kukugcine ukhumbula, yonke imihla, kwiimfuno zomzimba wakho.
Yintoni isikhokelo sokuvumelanisa umjikelo?
Njengoko iihomoni zethu zihamba kwaye zihamba ngaphezulu kweeveki ezi-4, umjikelo wethu wokuya exesheni unee-eras ezintathu:
- follicular (ukukhutshwa kwangaphambili kweqanda)
- i-ovulatory (inkqubo yokukhululwa kweqanda)
- i-luteal (ukukhutshwa emva kweqanda)
Xa kuziwa kumjikelezo wokuvumelanisa, elona xesha lakho lithathwa njengenqanaba lesine.
| Isigaba | Iintsuku (malunga.) | Kwenzekani |
| Ukuya exesheni (inqanaba lesigaba somlandeli) | 1–5 | I-Estrogen kunye neprogesterone ziphantsi. Umbhobho wesibeleko, obizwa ngokuba yi-endometrium, uyaphalala, ubangele ukopha. |
| Uluhlu | 6–14 | I-Estrogen kunye neprogesterone ziyanda. |
| Uvalo | 15–17 | Iincopho ze-Estrogen. I-testosterone kunye nokunyuka kweprogesterone. |
| Luteal | 18–28 | Amanqanaba e-Estrogen kunye neprogesterone aphezulu. Ukuba iqanda alichunyiswanga, amanqanaba ehomoni ancipha kwaye umjikelo wokuya exesheni uqala kwakhona. |
Iintsuku ezidweliswe apha ngasentla lixesha eliphakathi kwinqanaba lesigaba ngasinye. Umntu ngamnye wahlukile.
"Emva kokuba abafazi bekhululekile ukulandelela umjikelo wabo kwifom yekhalenda, ndiye ndibafundise ukuba balandelele oko baziva ngeveki nganye yomjikelezo wabo ngexesha langempela," kusho uNegron.
"Senza ikhalenda kunye kunye nezigaba kwaye sicwangcise ukuba zeziphi iiprojekthi ekufuneka sizibeke phambili, yeyiphi imisebenzi, ukuzibandakanya kwezentlalo, ukuzinakekela, kunye nemisebenzi yobudlelwane ekufuneka siyenzile," uyongeza.
Mamela umzimba wakho ukuze wandise ukomelela komzimba
Njengabafazi, singafundiswa ukulwa iintlungu, sityhale ngamandla ngokwenza lo msebenzi ungaphezulu, kwaye sikuphephe ukukhalaza. Kodwa ngaba ngokwenene sizenzela naziphi na izinto ezilungileyo xa kuziwa ekulungeni?
Njengoko iihormone zakho ziguquka, nawo amandla kunye neemvakalelo zakho, ezichaphazela indlela umzimba wakho onokuthi ufikelele ngayo emzimbeni.
Kungenxa yoko le nto, ngokwendlela yokuvumelanisa umjikelo, kunokuba luncedo ukutshintshela ukusebenza kwakho ngokusekwe kumjikelo wakho wokuya exesheni kwaye ungajongi "ekutyhaleni" onke amanyathelo endlela.
Nasi isikhokelo ngokubanzi sobunzima bomthambo obunokuba luncedo ngexesha lokutshintsha kwehomoni kumjikelo wakho.
| Isigaba | Yeyiphi imithambo ekufuneka uyenzile |
| Ukuya exesheni | Ukuhamba kokukhanya kunokuba ngcono ngeli nqanaba. |
| Uluhlu | Zama i-cardio elula. Amahomoni akho asezantsi, ngakumbi i-testosterone. Oku kunokubangela amandla aphantsi. |
| Ovulation | Khetha ukujikeleza, ukuzivocavoca okuphezulu, njengoko amandla anokuba phezulu. |
| Luteal | Umzimba wakho ulungiselela elinye ixesha lomjikelo. Amanqanaba ombane angaphantsi. Ukwenza umthambo olula ukuya kumodareyitha ungangcono. |
Kukuphi ukuzilolonga ekufuneka ukwenzile?
Ukuzivocavoca ngokomjikelo wakho
- Ukuya exesheni. Ukuphumla kubalulekile. Zithobe ngokwakho. Gxila kwi-yin kunye ne-kundalini yoga kwaye ukhethe ukuhamba ucamngca ngendalo kunokuzityhala.
- Uluhlu. Gcina imithambo yokuhamba intaba, ukukhanya kokubaleka, okanye ngaphezulu kwe-yoga esekwe ekusebenzeni ukubila.
- Ukuvuthwa. I-testosterone yakho kunye ne-estrogen ziyanda, zandisa amandla akho. Zama ukuzivocavoca njengokusebenza okuphezulu kwexesha lokuphumla okanye iklasi yokujikeleza.
- Luteal. Ngeli xesha, iprogesterone inyuka njengoko i-testosterone kunye ne-estrogen ziphelile. Khetha uqeqesho lwamandla, ii-Pilates, kunye neenguqulelo ezinamandla zeyoga.
Kuhlala kubalulekile ukumamela umzimba wakho kwaye wenze izinto ezilungileyo. Ukuba uziva ngathi ungazityhala kancinci, okanye ufuna ukubuyela umva ngaphezulu kumanqanaba athile, oku kulungile. Mamela umzimba wakho!
Ukujikeleza indlela yakho kwisondlo esingcono
Njengesondlo esisebenzayo, uNegron uncika ekutyeni njengeyeza lokujongana neempawu zokuya exesheni.
Amaxesha amaninzi, abantu basetyhini badla ngokutya ukutya okufanayo rhoqo ukonga ixesha kunye nonxunguphalo.
“Kodwa umlinganiso owahlukileyo we-estrogen, iprogesterone, kunye ne-testosterone kuyo yonke inyanga zifuna iimfuno ezahlukeneyo zesondlo kunye ne-detoxification.
Uyacacisa: "Ukusa ukutya esikutyayo kwiveki ukuya evekini kubalulekile ukuxhasa imizimba yethu ejikelezayo."
NgokukaGqirha uMark Hyman, "Ukungalingani kwiihomoni zakho kubangelwa kukutya okungalunganga." Oku kuthetha ukususa okanye ukunciphisa ushukela, utywala, kunye ne-caffeine, ngakumbi ngexesha lokuya esikhathini.
Gxila ekutyeni ukutya okupheleleyo kumjikelo wakho ukunceda ukulinganisa iihomoni zakho. Ukutya rhoqo emva kweeyure ezi-3 okanye ezi-4 kunokukunceda ukulawula amanqanaba eswekile yegazi kwaye uphephe i-cortisol spikes okanye utshintsho lwemood.
| Isigaba | Izahlulo zokutya |
| Ukuya exesheni | Ngeli nqanaba, i-estrogen yakho inyuka. Sela iti epholileyo, njenge-chamomile, ukulwa neekram. Kuphephe okanye ukunciphisa ukutya okunamafutha, utywala, icaffeine, kunye nokutya okunetyiwa. |
| Uluhlu | Zama ukufaka ukutya okuza kucola i-estrogen. Gxila kukutya okuhlumayo kunye nokuvubela okufana nehlumelo le-broccoli, i-kimchi, kunye ne-sauerkraut. |
| Uvalo | Nge-estrogen yakho ngalo lonke ixesha, kuya kufuneka utye ukutya okuxhasa isibindi sakho. Gxila kukutya okuchasayo okuchasayo njengeziqhamo, imifuno kunye neeamangile. Bapakisha izibonelelo ezintle zempilo, kubandakanya iipropathi ezichasene nokwaluphala kunye nokukhuselwa kwityhefu yokusingqongileyo, eyaziwa ngokuba nefuthe kwiihomoni zakho. |
| Luteal | I-Estrogen kunye neprogesterone zombini ziyaqhuma kwaye ziyancipha ngeli xesha. Yitya ukutya okuza kuvelisa i-serotonin, njengemifuno eluhlaza, iquinoa, kunye ne-buckwheat. Uyakufuna kwakhona ukugxila kukutya okune-magnesium ekulweni nokudinwa kunye ne-libido ephantsi, njengetshokholethi emnyama, isipinatshi, kunye nembewu yethanga. |
Kuba isigaba se-luteal siphambi kwexesha lakho, uya kufuna ukugxila ekutyeni usempilweni kwaye uphephe nakuphi na ukutya okunokubangela ukungonwabi okanye iicramps, njengecaffeine.
Isigaba seLuteal asimele
- utywala
- iziselo ezihlwahlwazayo kunye nezinto eziswiti ezenziwe ngumntu
- inyama ebomvu
- yobisi
- yongeza ityuwa
Khumbula, iimfuno zesondlo zomntu ngamnye zahlukile. Isicwangciso esinye semenyu sinokungazifezekisi zonke iimfuno zakho.
Ingcali kufuneka ikhokele izigqibo malunga neengcebiso zakho zesondlo ngokusekwe kwiimfuno zakho.
Hlaziya i-libido yakho kwaye wenze ulwabelana ngesondo kwakhona
Ukuya exesheni kumalunga nokuthabatheka njengokwabelana ngesondo kwabasetyhini, kodwa kubalulekile.
“Ndiyakholelwa kakhulu ekubeni ukubekwa exesheni exesheni ngumba wobufazi. Ngaphandle kwayo yonke inkqubela phambili kwezentlalo nakwezobuchule, ukuthetha ngokuya exesheni kusengumnqantsa, ”utsho uNegron.
USara Gottfried, MD, uthetha ngo "mvakalelo ngokubanzi ye 'meh'" malunga nokwabelana ngesondo njengeyona nto ibangela iihomoni. IiHormone zihlala zilingana emzimbeni, ke xa umntu esonyuka, oko kuthetha ukuba ithatha indawo yenye.
Ukulawulwa kwe-Estrogen kunye ne-testosterone ephezulu (eqhelekileyo kwi-PCOS) inokukuphanga i-libido. I-Cortisol, eyona hormone iphambili yoxinzelelo (eyaziwa ngokuba yi-"fight-or-flight" hormone) inokuphanga iihormone zesondo.
| Isigaba | Iingcebiso zesondo |
| Ukuya exesheni | Ukunyathela? Ngaphezulu kwabasetyhini abangama-3 500 abathathe uphando lwethu bathi ii-orgasms ziyazikhulula iicramps. Kodwa ukhetho lolwakho kule veki yokuphumla. Mamela umzimba wakho, yitya ngokwesondlo sokuvumelanisa umjikelo, kunye nezixhobo zenyanga ezayo. |
| Uluhlu | I-sex drive yakho iphantsi ngokwendalo, oko kuthetha ukuba uya kufuna ukwandisa ukuthambisa kunye nokuchukumisa, endaweni yokungena. Ukubonisa kwangaphambili kuyilo eliphambili. |
| Uvalo | Ngeli nqanaba, i-estrogen yakho kunye ne-testosterone ziyanda, ezenza ukuba unomdla kakhulu kwisini (kunye nokuqala kokwenza umntwana). Ukuzenzekelayo kunokucoca izinto phezulu kule veki kwaye ugcine izinto zinomdla kwaye zibubucayi. |
| Luteal | Kwigumbi lokulala, uzakufuna ukukhuthazeka ngakumbi ukuya kuvuthondaba. Ke zama izinto zokudlala zokwabelana ngesondo kunye nokuzonwabisa, isikhundla esitsha. |
Ngokudibanisa nokuzilolonga kunye nokutya ngexesha elifanelekileyo kunye nomjikelo wakho, sebenza nomzimba wakho ukulwa noxinzelelo kunye nokuyila ngesondo.
Unokufuna ukufaka ukutya kwe-aphrodisiac rhoqo kwisidlo sakho, njengemaca kunye nepistachio.
Ukuphinda uchume kwakhona
Isondlo sinxibelelene ngokungenakulinganiswa nokuzala.
Isifundo esikhulu esenziwe yiYunivesithi yaseHarvard kulandele abongikazi abatshatileyo abali-17,544 abangenayo imbali yokungachumi okwenzekileyo kangangeminyaka esi-8.
Xa abaphandi batshintsha imiba emihlanu okanye nangaphezulu yokutya kwabasetyhini kunye nokuzilolonga, amanina angekhoyo okanye angaqhelekanga okuya exesheni anyusa izinga labo lokuchuma ngama-80 epesenti.
Abafazi abathathe inxaxheba kolu phando bacelwe ukuba batye:
- iikhabhohayidrethi ezintsonkothileyo, njengeziqhamo ezizaliswe ngumzimba
- imifuno
- iimbotyi
- amazimba
- Iimveliso zobisi ezinamafutha apheleleyo (endaweni yamafutha asezantsi okanye i-nonfat)
- Iiproteni zezityalo, ezinjengeembotyi namandongomane
| Isigaba | Kwenzekani |
| Ukuya exesheni | Ngexesha lakho, umzimba wakho awuxatyiswanga ekwenzeni umntwana. (Oku akuthethi ukuba awufanele usebenze ngesondo kunye nekhondom okanye enye indlela yokuthintela, ukuba awufuni ukuzala.) Gcina ujoliso lwakho ekuphumleni nasekondleni, ukulungiselela inyanga ezayo. |
| Uluhlu | Ngexesha leveki emva kwexesha lakho, ukunyuka kwe-estrogen kunye ne-testosterone.Oku kubangela ukukhula kwembombo yakho ye-endometrium, kulapho iqanda liya kuthi ekugqibeleni lizizinzise, ukuba lichumisiwe. |
| Uvalo | Iqanda lakho eliqolileyo likhutshwa kwi-ovary kwaye liwela kumbhobho we-fallopian. Ilinda apho isidoda. Ukuba akukho dlozi lifika kwiiyure ezingama-24-36, iqanda lakho liya kuchithwa, kwaye amanqanaba e-estrogen kunye ne testosterone ayaphela. |
| Luteal | Ukuba iqanda lakho alichunyiswanga, umzimba wakho uqala ukwenza iprogesterone engaphezulu, ukwenza ubungqongqo obunamandla besibeleko. Kufuphi nasekupheleni kwesi sigaba, onke amanqanaba ehomoni ancipha. Oku kukhokelela ekwaphuleni i-endometrium. |
Uqala njani?
Ukutshintsha indlela ophila ngayo ujikeleze umjikelo wakho bekungangeenkulungwane, ngaphambi konyango lwangoku.
Njengoko uNegron esixelela, “Ukuvula incoko malunga nokuya exesheni kusivumela ukuba siphule iintloni kunye nolwazi olungelulo.
"Ukuba abantu basetyhini abakwazi ukuthetha ngokuya exesheni, kunokuba ngumceli mngeni kwixesha elide ukuba abasetyhini babe ngabameli bempilo yabo."
Khumbula, wonke umntu umzimba wahlukile. Ngaphambi kokuba uqale wenze utshintsho kwindlela yokuphila, landela umjikelo wakho kwaye ufunde ipatheni yakho. Kukho iinkqubo ezininzi ezikhoyo kule nto, kubandakanya ukuKhanya, isiKhokelo kunye neFomara.
Kungathatha ukuya kwiinyanga ezi-3 ngaphambi kokuba uqaphele ukuba isigaba ngasinye sithatha ixesha elingakanani.
Ngokutshintsha indlela ophila ngayo ukuze ungqamane notshintsho lwehomoni, unokukwazi ukuziphelisa ezo "curveballs zehomoni" zilungile.
Zinike amandla okwazi ukuba kuqhubeka ntoni emzimbeni wakho.
Nika ingqalelo indlela ophendula ngayo umzimba wakho njengoko uqhuba ukuvumelanisa umjikelo okanye naluphi na utshintsho kwindlela yokuphila. Emva koko, umzimba wakho uya kubulela ngononophelo kunye nenkathalo oyinikayo.
UAllison Krupp ngumbhali waseMelika, umhleli kunye nombhali wenoveli. Phakathi kwendalo, iindawo ezininzi zelizwekazi, uhlala eBerlin, eJamani. Jonga iwebhusayithi yakhe apha.
Kucetyiswa
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