Okwenza Abanye Abesifazane Bathole Isisindo Ngokuya Esikhathini Sokuya Esikhathini

-Delile

• Umjikelezo wesifazane wokuzala
• 1. Ukunqamuka ngaphambi kwesikhathi
• 2. Isikhathi sokuqeda isikhathi
• 3. Ukunqamuka kokuya esikhathini
• 4. Ukunqamuka kokuya esikhathini
• Izinguquko kumahomoni zithinta kanjani imetabolism
• Isisindo siyashintsha ngesikhathi sokuphela kwesikhathi
• Isisindo siyashintsha ngesikhathi nangemva kokuyeka ukuya esikhathini
• Ungakuvimbela kanjani ukuzuza kwesisindo ngesikhathi sokuya esikhathini
• Okubalulekile

Ukuzuza kwesisindo ngesikhathi sokuya esikhathini kuvame kakhulu.

Kunezici eziningi lapho kudlalwa, kufaka phakathi:

• amahomoni
• ukuguga
• indlela yokuphila
• izakhi zofuzo

Kodwa-ke, inqubo yokunqamuka kokuya esikhathini inye kakhulu. Kuyahlukahluka kuye kowesifazane.

Le ndatshana ihlola ukuthi kungani abanye besifazane beba nesisindo ngesikhathi nangemva kokuya esikhathini.

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Umjikelezo wesifazane wokuzala

Kunezikhathi ezine zezinguquko zehomoni ezenzeka ngesikhathi sokuphila kowesifazane.

Lokhu kufaka phakathi:

• ukunqamuka kokuqala
• ukunqamuka kwesikhathi
• ukunqamuka kokuya esikhathini
• ukunqamuka kokuya esikhathini

1. Ukunqamuka ngaphambi kwesikhathi

Ukunqamuka kuqala ukuya esikhathini yigama lempilo yokuzala yowesifazane ngenkathi evundile. Iqala lapho uthomba, iqala ngesikhathi sokuqala ukuya esikhathini futhi igcine ngeyokugcina.

Lesi sigaba sihlala cishe iminyaka engama-30-40.

2. Isikhathi sokuqeda isikhathi

Isikhathi sokunqamuka ngokwezikhathi ngokwezwi nezwi sisho ukuthi “uzungeze ukuya esikhathini.” Ngalesi sikhathi, amazinga e-estrogen ayaguquguquka futhi amazinga e-progesterone ancipha.

Owesifazane angaqala ukuphuma kwesikhashana nganoma yisiphi isikhathi phakathi kweminyaka yakhe yobudala ephakathi kwengu-30 kuya kwengu-50, kepha lolu shintsho luvame ukwenzeka eminyakeni yakhe engama-40 futhi luhlala iminyaka engama-4-11 ().

Izimpawu zokuphela kwesikhathi zibandakanya:

• ukushisa okushisayo nokungabekezelelani kokushisa
• ukuphazamiseka kokulala
• izinguquko zomjikelezo wokuya esikhathini
• ikhanda
• ukushintsha kwemizwelo, njengokucasuka
• ukudana
• ukukhathazeka
• ukuzuza kwesisindo

3. Ukunqamuka kokuya esikhathini

Ukunqamuka kokuya esikhathini kwenzeka ngesikhathi esisodwa lapho owesifazane engakayi esikhathini izinyanga eziyi-12. Isilinganiso seminyaka yokunqamuka kokuya esikhathini sineminyaka engama-51 ().

Kuze kube yileso sikhathi, ubhekwa njenge-perimenopausal.

Abesifazane abaningi babhekana nezimpawu zabo ezimbi kakhulu ngesikhathi sokuya esikhathini, kepha abanye bathola ukuthi izimpawu zabo ziyaqina onyakeni wokuqala noma emibili ngemuva kokunqamuka kokuya esikhathini.

4. Ukunqamuka kokuya esikhathini

Ukunqamuka kokuya esikhathini kuqala ngokushesha ngemuva kokuthi owesifazane esehambe izinyanga eziyi-12 ngaphandle kwesikhathi. Amagama athi ukunqamuka kokuya esikhathini nokuyeka ukuya esikhathini avame ukusetshenziswa ngokungafani.

Kodwa-ke, kunezinguquko ezithile zehomoni nezomzimba ezingaqhubeka zivele ngemuva kokunqamuka kokuya esikhathini.

Owesifazane uhlangabezana nezinguquko ze-hormonal kukho konke ukuphila kwakhe okungaveza izimpawu, kufaka phakathi nezinguquko esisindweni somzimba.

Izinguquko kumahomoni zithinta kanjani imetabolism

Ngesikhathi sokuphela kwesikhathi, amazinga e-progesterone ancipha kancane kancane, ngenkathi amazinga e-estrogen ehla enyuka kakhulu usuku nosuku futhi nangosuku olufanayo.

Engxenyeni yokuqala yesikhathi sokuya esikhathini, ama-ovari avame ukukhiqiza inani eliphakeme kakhulu le-estrogen. Lokhu kungenxa yezimpawu zokukhubazeka ezingakhubazekile phakathi kwama-ovari, i-hypothalamus, ne-pituitary gland ().

Kamuva esikhathini sokuya esikhathini, lapho imijikelezo yokuya esikhathini iba engalingani ngokwengeziwe, ama-ovari akhiqiza i-estrogen encane kakhulu. Zikhiqiza okuncane kakhulu ngesikhathi sokunqamuka kokuya esikhathini.

Ezinye izifundo ziphakamisa ukuthi amazinga aphezulu e-estrogen angakhuthaza ukuzuza kwamafutha. Lokhu kungenxa yokuthi amazinga aphezulu e-estrogen ahlotshaniswa nokuzuza kwesisindo kanye namafutha omzimba aphezulu phakathi neminyaka yokuzala (, 5).

Kusukela ekuthombaneni kuze kufike esikhathini, abesifazane bavame ukugcina amanoni ezinqulwini nasemathangeni njengamafutha angaphansi. Yize kungaba nzima ukulahlekelwa, lolu hlobo lwamafutha alukhulisi ubungozi besifo kakhulu.

Kodwa-ke, ngesikhathi sokunqamuka kokuya esikhathini, amazinga aphansi e-estrogen akhuthaza ukugcinwa kwamafutha endaweni yesisu njengamafutha e-visceral, axhumene nokumelana ne-insulin, uhlobo lwesifo sikashukela sohlobo 2, isifo senhliziyo, nezinye izinkinga zempilo ().

Izinguquko emazingeni e-hormone ngesikhathi sokuguquka kwesikhashana sokuya esikhathini kungaholela ekutholeni amafutha kanye nengozi eyengeziwe yezifo eziningana.

Isisindo siyashintsha ngesikhathi sokuphela kwesikhathi

Kulinganiselwa ukuthi abesifazane bathola cishe amaphawundi ama-2-5 (1-2 kgs) ngesikhathi sokushintshwa kwe-perimenopausal ().

Kodwa-ke, abanye bakhuluphala. Lokhu kubonakala kuyiqiniso ikakhulukazi kwabesifazane asebevele bekhuluphele ngokweqile noma benesisindo.

Ukuzuza kwesisindo nakho kungavela njengengxenye yokuguga, kungakhathalekile izinguquko zamahomoni.

Abaphenyi babheka ushintsho lwesisindo namahomoni kwabesifazane abaneminyaka engama-42-50 esikhathini seminyaka emithathu.

Kwakungekho mehluko ekuzuzeni isilinganiso kwesisindo phakathi kwalabo abaqhubeka nokuba nemijikelezo ejwayelekile nalabo abangena esikhathini ().

Ucwaningo lwe-Women’s Health Across the Nation (SWAN) luyisifundo esikhulu sokubuka esilandele abesifazane abaneminyaka ephakathi nendawo esikhathini sonke.

Ngesikhathi kwenziwa ucwaningo, abesifazane bathola amafutha esiswini futhi balahlekelwa yisisindo semisipha ().

Esinye isici esinomthelela ekutholeni isisindo esikhathini esithile kungaba ukwanda kwesifiso sokudla kanye nokudla kwekhalori okwenzeka ekuphenduleni izinguquko ze-hormonal.

Kokunye ukuhlola, amazinga “e-hormone yokulamba,” i-ghrelin, atholakale ephakeme kakhulu phakathi kwabesifazane be-perimenopausal, uma kuqhathaniswa nabesifazane be-premenopausal kanye ne-postmenopausal ().

Amazinga aphansi e-estrogen ezigabeni ezedlule zokunqamuka kokuya esikhathini angaphazamisa nokusebenza kwe-leptin ne-neuropeptide Y, ama-hormone alawula ukugcwala nokudla (,).

Ngakho-ke, abesifazane abasezingeni lokugcina lokuphela kwesikhathi abanamazinga aphansi e-estrogen bangaqhutshwa ukuba badle ama-calories amaningi.

Imiphumela yeProgesterone ngesisindo ngesikhathi sokuguquka kokuya esikhathini ayifundwanga kangako.

Kodwa-ke, abanye abacwaningi bakholelwa ukuthi ukuhlanganiswa kwe-estrogen ephansi ne-progesterone kungandisa ingozi yokukhuluphala ().

Ukushintshashintsha kwe-estrogen, i-progesterone, namanye ama-hormone kungaholela ekwandeni kwesifiso sokudla nokuthola amafutha ngesikhathi sokuya esikhathini.

Isisindo siyashintsha ngesikhathi nangemva kokuyeka ukuya esikhathini

Izinguquko zeHormonal nokuzuza kwesisindo kungaqhubeka ukwenzeka njengoba abesifazane beshiya i-perimenopause bese bengena ukuya esikhathini.

Esinye isibikezelo sokuzuza isisindo kungaba yiminyaka lapho ukunqamuka kokuya esikhathini kwenzeka khona.

Ucwaningo olwenziwe kwabesifazane abangaphezu kwe-1,900 luthole ukuthi labo abangena esikhathini ngaphambi kweminyaka yobudala engama-51 banamafutha omzimba amancane ().

Ngokwengeziwe, kunezinye izinto eziningana ezingaba nomthelela ekuzuzeni isisindo ngemuva kokuya esikhathini.

Abesifazane be-Postmenopausal ngokuvamile basebenza kancane kunangesikhathi besebancane, okunciphisa ukusetshenziswa kwamandla futhi kuholele ekulahlekelweni kwesisindo semisipha (,).

Abesifazane be-Menopausal nabo kaningi banezinga eliphakeme lokuzila ukudla kwe-insulin nokumelana ne-insulin, okuqhuba ukuzuza kwesisindo nokwandisa ingozi yesifo senhliziyo (,).

Yize ukusetshenziswa kwayo kunempikiswano, ukwelashwa okubuyisela ama-hormone kubonise ukusebenza kahle ekwehliseni amafutha esiswini nasekuthuthukiseni ukuzwela kwe-insulin ngesikhathi nangemva kokuya esikhathini ().

Khumbula ukuthi izilinganiso ezitholakala ezifundweni azisebenzi kubo bonke abesifazane. Lokhu kuyehluka phakathi kwabantu.

Ukuzuza kwamafutha kuvame ukwenzeka ngesikhathi sokunqamuka kokuya esikhathini. Kodwa-ke, akucaci ukuthi ngabe lokhu kubangelwa ukusilela kwe-estrogen noma inqubo yokuguga.

Ungakuvimbela kanjani ukuzuza kwesisindo ngesikhathi sokuya esikhathini

Nazi izinto ezimbalwa ongazenza ukuvimbela ukuzuza kwesisindo ngesikhathi sokuya esikhathini:

• Nciphisa ama-carbs: Nciphisa ama-carbs ukuze unciphise ukwanda kwamafutha esiswini, aqhuba izinkinga ze-metabolic (,).
• Faka i-fiber: Yidla ukudla okune-fiber eningi okubandakanya imbewu yefilakisi, engahle ithuthukise ukuzwela kwe-insulin ().
• Zivocavoce: Zibandakanye ekuqeqesheni amandla ukuze uthuthukise ukwakheka komzimba, wandise amandla, futhi wakhe futhi ugcine imisipha emile (,).
• Phumula futhi uphumule: Zama ukuphumula ngaphambi kokulala futhi ulale ngokwanele ukugcina ama-hormone akho nesifiso siphethwe kahle ().

Uma ulandela lezi zinyathelo, kungahle kube lula ukwehlisa isisindo ngalesi sikhathi.

Nayi inkomba enemininingwane yokwehlisa isisindo ngesikhathi nangemva kokunqamuka kokuya esikhathini.

Yize ukuzuza kwesisindo kuvame kakhulu ngesikhathi sokunqamuka kokuya esikhathini, kunezinyathelo ongazithatha ukuvimbela noma ukubuyisela emuva.

Okubalulekile

Ukunqamuka kokuya esikhathini kungaba yinselele, ngokomzimba nangokomzwelo.

Kodwa-ke, ukudla ukudla okunomsoco nokuzivocavoca umzimba ngokwanele nokuphumula kungasiza ekuvimbeleni ukuzuza kwesisindo futhi kunciphise ubungozi besifo.

Yize kungathatha isikhathi ukujwayela izinqubo ezenzeka emzimbeni wakho, zama ukwenza konke okusemandleni ukwamukela lezi zinguquko ezizokwenzeka nakanjani ngokukhula.