Ukubhekana Nokunqamuka Kokuya Esikhathini

UKUNQAMUKA kokuya esikhathini “kungokuhlangenwe nakho okuyingqayizivele” futhi “kuyisiqalo senkathi entsha nekhululayo ekuphileni kwakho,” kusho abalobi be-Natural Menopause—The Complete Guide to a Woman’s Most Misunderstood Passage. Ukucwaninga kubonisa ukuthi lapho ujabula ngesimo sakho nokuphila kwakho—ukubaluleka kwakho siqu nobuwena—kulapho lolushintsho luyoba lula khona.

Yiqiniso, lesisikhathi sokuphila sinzima kakhulu kwabanye besifazane kunabanye. Uma unobunzima, lokhu akusho ukuthi unenkinga yokuzinyeza noma uyasangana, ulahlekelwa ukuba umuntu wesifazane, ukuhlakanipha kwakho, noma isithakazelo sakho ebulilini. Kunalokho, ngokuvamile inkinga isemzimbeni.

“Ngisho nabesifazane ababenezimpawu ezikhathazayo phakathi nokunqamuka kokuya esikhathini bathi ngemva kwakho babenenjongo entsha nobungqabavu,” kubika i-Newsweek. Njengoba kwasho othile oneminyaka engu-42 ubudala: “Ngibheke phambili ekuthuleni, esikhathini umzimba wami oyoyeka ngaso ukungiphica.”

Lapho Abesifazane Bebhekana Nalesisimo Kangcono

Indlela abesifazane abadala ababhekwa ngayo iyisici esibalulekile ekutheni babhekana kahle kangakanani nokunqamuka kokuya esikhathini. Ezindaweni lapho ukuvuthwa, ukuhlakanipha, nokuhlangenwe nakho kwabo kwaziswa khona, lenkathi ihambisana nobunzima obuncane kakhulu ngokomzimba nangokomzwelo.

Ngokwesibonelo, i-Woman’s Encyclopedia of Health and Natural Healing ibika ukuthi ezizweni zama-Afrika “lapho ukunqamuka kokuya esikhathini kubhekwa khona njengoshintsho olwamukelekayo ekuphileni, futhi abesifazane asebedlulile kukho behlonishwa ngenxa yokuhlangenwe nakho nokuhlakanipha kwabo, abesifazane abavamile ukukhononda ngezimpawu zalenkathi.” Ngokufanayo, i-Silent Passage—Menopause ithi: “Abesifazane bamaNdiya bomndeni wamaRajput abakhonondi ngokucindezeleka noma izimpawu ezingokwengqondo” phakathi nokunqamuka kokuya esikhathini.

NaseJapane lapho abesifazane abadala behlonishwa kakhulu khona, ukwelashwa ngama-hormone phakathi nalenkathi cishe akwaziwa. Ngaphezu kwalokho, abesifazane base-Asia kubonakala benezimpawu ezimbalwa ezikhathazayo zalenkathi kunabesifazane baseNtshonalanga. Ukudla kwabo kubonakala kuyisici esibangela lokhu.

Ngokokuhlola kwesinye isazi sendabuko yabantu, abesifazane baseMaya empeleni babheke phambili ekufikeni kokunqamuka kokuya esikhathini. Kulabobesifazane lenkathi yayisho ukukhululeka ekuzaleni abantwana njalo. Ngokungangabazeki, yayibalethela nenkululeko yokuphishekela ezinye izithakazelo ekuphileni.

Ngesikhathi esifanayo, ukwesaba okuhambisana nokunqamuka kokuya esikhathini akufanele kuthathwe njengokungasho lutho. Emiphakathini egcizelela ukubaluleka kobusha nokubonakala umusha, abesifazane abangakabhekani nalenkathi ngokuvamile bayayesaba. Yini engase yenzelwe abantu abanjalo ukuze kuqedwe ubunzima balolushintsho?

Lokho Abesifazane Abakudingayo

UJanine O’Leary Cobb, umlobi nengqalabutho ekufundiseni ngokunqamuka kokuya esikhathini, uyachaza: “Lokho okudingwa abesifazane abaningi isiqinisekiso esithile sokufaneleka kwendlela abazizwa ngayo—ukuthi ababodwa.”

Ukuqonda, kanye nombono wokwenama, kubalulekile. Omunye umama oneminyaka engu-51 ubudala okulenkathi wathi: “Ngikholelwa ngokuqinile ekutheni umbono wakho ovamile ngokuphila yiwona oyoqondisa indlela obhekana ngayo nokunqamuka kokuya esikhathini. . . . Ngiyazi ukuthi ukuguga kukhona. Sithanda noma singathandi, kuyofika. . . . Nginqume ukuthi [ukunqamuka kokuya esikhathini] akusona isifo. Kuwukuphila kwami.”

Ngakho njengoba kusondela lenkathi entsha ekuphileni kwakho, yiba nesikhathi sokugxilisa ingqondo ezintweni ezithakazelisayo ezintsha nezibekela inselele. Okungafanele kushaywe indiva imiphumela lenkathi enayo emzimbeni. Odokotela nezinye izikhulu batusa ukulandela izimiso ezivamile zempilo enhle lapho ulungiselela lolushintsho—ukudla okunomsoco, ukuphumula ngokwanele, nokuvivinya umzimba okusesilinganisweni.

Ukudla Nokuvivinya Umzimba

Isidingo sezakhamzimba (amaprotheni, ama-carbohydrate, amafutha, amavithamini, amaminerali) asinciphi njengoba owesifazane ekhula, kodwa isilinganiso sama-kilojoule awadingayo siyancipha. Ngakho-ke, kubalulekile ukudla ukudla okugcwele izakhamzimba futhi ugweme ukudla okunoshukela namafutha ‘okungenawo ama-kilojoule’ anempilo.

Ukuvivinya umzimba njalo kukhulisa ikhono lokubhekana nokucindezeleka. Kwandisa amandla futhi kusize ekuvimbeleni ukukhuluphala. Isimiso sokusebenzisa ukudla okugayiwe sincipha kancane kancane lapho ukhula, futhi uma singasekelwa ngokuvivinya umzimba, ukuthambekela kuwukukhuluphala kancane kancane.

Kubaluleke kakhulu ukuba abesifazane bazi ukuthi ukuvivinya umzimba okuhlangene nokuthasisela i-calcium kungabambezela ukuqala kwe-osteoporosis, isifo esenza amathambo abe nezimbobo futhi abe buthaka. Incwadi ethi Women Coming of Age ithi kucatshangwa ukuthi “ukuvivinya umzimba okufanele okwenzelwa endlini, ukuhamba, ukugijima, ukugibela ibhayisekili neminye imidlalo yokuzivivinya, kanye nokuphakamisa izinsimbi” kuhle kakhulu. Ngokuthakazelisayo, i-osteoporosis ayitholakali kweminye imiphakathi eqhelile lapho abantu behlale bematasa khona ngokomzimba baze baguge. Ezindaweni ezinjalo ngokuvamile abesifazane baphila baze bangene eminyakeni yawo-80 nawo-90. Nokho, ngaphambi kokuba uqale noma isiphi isimiso sokuvivinya umzimba, kungaba ukuhlakanipha ukuthintana nodokotela.

Ukubhekana Nesifuthefuthe

Kwabesifazane abaningi, isifuthefuthe sinesidina. Nokho, kwabanye siba inkinga yangempela ngenxa yokuthi sifika njalo noma siphazamisa ubuthongo njalo. Yini engenziwa?

Okokuqala, ungaphamazeli. Ukukhathazeka ngalesisimo kuyomane kusenze sibe sibi nakakhulu. Ukuvivinya umzimba ngamandla njalo kuyinzuzo ngoba kusiza umzimba ukuba ufunde ukubhekana nokushisa okungavamile futhi uphole ngokushesha. Zama nesinyathelo esilula sokuphuza amanzi abandayo noma ukucwilisa izandla zakho emanzini abandayo.

Ngaphezu kwalokho, kwenze umkhuba ukugqoka izingubo ezingakubambi ezikhumuleka kalula ukuze ukwazi ukuzikhumula noma uzinezele kalula. Ukotini nelineni kuvumela umjuluko ukuba uhwamuke kangcono kunezindwangu ze-synthetic. Ebusuku zama ukusebenzisa izinto ongazisusa kalula, ube nezingubo zokulala ongase uzinezele ngazinye noma uzisuse uma kudingekile. Gcina eduze izingubo zokulala ozoshintsha ugqoke zona.

Zama ukuthola ukuthi sibangelwa yini isifuthefuthe sakho. Ukuphuza utshwala, i-caffeine, ushukela, nokudla okubabayo noma okunezinongo kungasibangela, njengoba kunjalo nangokubhema. Ukulandelela ukuthi isifuthefuthe sikufikele nini futhi kuphi kungase kukusize ukuba uqaphele ukudla nemisebenzi esibangelayo. Khona-ke gwema lezizinto.

Odokotela abasebenza ngemithi yokondleka batusa amakhambi ahlukahlukene okunciphisa isifuthefuthe, njengovithamini E, uwoyela we-evening primrose, namakhambi enziwe nge-ginseng, i-dong quai, ne-black cohosh. Ngokwabanye odokotela, imithi etuswayo i-Bellergal ne-clonidine iyadambisa, kodwa kuthiwa amaphilisi noma amapeshi e-estrogen kuphumelela kakhulu.a

Ukoma kwembotshana engenela esizalweni kungaqedwa ngokugcoba amafutha emifino noma ezithelo, uwoyela kavithamini E, noketshezi lokuthambisa. Uma lokhu kungalungi, ukhilimu we-estrogen uyosiza ekwenzeni izicubu zembotshana engenela esizalweni ziqine futhi uzithambise. Ngaphambi kokuba uqale noma iyiphi indlela yokwelapha, kuwukuhlakanipha ukuqale uthintane nodokotela.

Kuthiwani Ngokucindezeleka?

Ngesikhathi lapho owesifazane kumelwe abhekane nezinguquko zama-hormone nezingokomzimba ezilethwa ukunqamuka kokuya esikhathini, ngokuvamile kumelwe abuye abhekane nezinye izenzakalo ezicindezelayo, okuye kwabalwa idlanzana lazo esihlokweni esandulele. Ngakolunye uhlangothi, izinto ezinhle njengokuzalwa komzukulu noma ukuphishekela imisebenzi emisha ngemva kokuba izingane sezihambile ekhaya kungadambisa ukucindezeleka okubi.

Encwadini yabo ethi Natural Menopause, uSusan Perry noDkt. Katherine A. O’Hanlan banikeza ukusikisela okuwusizo kokusingatha ukucindezeleka kangcono. Baqokomisa isidingo sokuphawula izimbangela zokucindezeleka bese uhlaba ikhefu ngezikhathi ezithile. Lokhu kungase kusho ukuthola usizo ekunakekeleni ilungu lomkhaya eligula kakhulu. Bayanxusa: “Linganisela ongakwenza. Zama ukugwema ukuhlela ukwenza izinto eziningi ngokweqile . . . Lalela umzimba wakho.” Bayanezela: “Ukusiza abanye . . . kungakunciphisa kakhulu ukucindezeleka. . . . Vivinya umzimba njalo. . . . Funa usizo lochwepheshe uma ukucindezeleka obhekene nakho kungalawuleki.”

Amalungu Omkhaya Angasiza

Owesifazane osenkathini yokunqamuka kokuya esikhathini udinga ukuqondwa ngokomzwelo nokusekelwa ngokoqobo. Ichaza eyayivame ukukwenza lapho ibhekene nezikhathi zokukhathazeka, enye inkosikazi yathi: “Ngangibonisana nomyeni wami, futhi ngemva kokungilalela ngokuqonda okunozwela, ngangiqaphela ukuthi lezizinkinga zazingenzima njengoba ingqondo yami ekhathazekile yayizenza zibonakale zinjalo.”

Indoda enozwela iyaqaphela futhi ukuthi umkayo ngeke ngaso sonke isikhathi akwazi ukwenza izinto ngendlela efanayo lapho esenkathini yokunqamuka kokuya esikhathini. Ngakho iyophaphamela ukuthatha isinyathelo kuqala ekusizeni ngemithwalo yemfanelo yasekhaya, mhlawumbe ukuwasha, ukuthenga ukudla, nokunye. Ngozwela, iyobeka izidingo zomkayo ngaphambi kwezayo. (Filipi 2:4) Ingase isikisele ukuba bayodla ngaphandle ngezikhathi ezithile noma ngandlela-thile ihlele ikhefu elijabulisayo esimisweni esivamile sansuku zonke. Iyogwema izimpikiswano ngangokunokwenzeka futhi isekele imizamo yomkayo yokulondoloza imikhuba yokudla enempilo.

Ngaphezu kwakho konke, indoda iyogcwalisa isidingo somkayo sokuqinisekiswa njalo ukuthi iyaqhubeka imthanda. Kufanele ibe nokuqonda futhi iqaphele ukuthi lesi akusona isikhathi sokugcona umkayo ngezici ezikuye. Indoda ephatha umkayo ngendlela enothando ilandela isiyalo esingokomBhalo sokuba ‘ihlale naye ngokokwazi, imnikeze udumo njengowesifazane.’—1 Petru 3:7.

Ngokufanayo, izingane kufanele zenze umzamo oqotho wokuqonda isizathu semizwelo kanina eshintsha ngokuphazima kweso. Kudingeka ziqaphele ukuthi udinga isikhathi sokuba yedwa. Ukuqaphela imizwa kanina kuyodlulisela isigijimi esiqinisekisayo sokuthi zimkhathalela ngempela. Ngakolunye uhlangothi, ukuntela ngobuntu bakhe obushintshashintshayo kuyomane kwenze isimo sibe sibi nakakhulu. Buzani imibuzo efanelekayo ukuze nikuqonde kangcono okwenzekayo, futhi nisize ngemisebenzi yasekhaya ngaphandle kokucelwa. Lezi izindlela ezimbalwa nje zokusekela umama phakathi nalelibanga lokuphila kwakhe.

Ukuphila Ngemva Kokunqamuka Kokuya Esikhathini

Lapho lenkathi ekuphileni kowesifazane iphela, ngokuvamile kuneminyaka eminingi ngaphambili. Ukuhlakanipha nokuhlangenwe nakho aye wakuzuza kuyigugu. Ukuhlola komlobi uGail Sheehy “abantu abadala baseMelika abayizinkulungwane ezingamashumi ayisithupha kwathola ukuthi abesifazane abaseminyakeni yabo yamashumi amahlanu, ngokuphawula kwabo, babenomuzwa wenhlalakahle kakhudlwana kunanoma yisiphi isikhathi ngaphambili ekuphileni kwabo.”

Yebo, abesifazane abaningi abaye badlula kuleminyaka yoshintsho baba nombono omusha wokuphila. Ikhono labo lokusungula izinto liyavuselelwa. Bayaqhubeka nokuphila, behileleka emsebenzini ozuzisayo. “Ngigcina ingqondo yami imatasa. Ngihlala ngifunda izinto ezintsha futhi ngitadisha,” kusho owesifazane othile osedlulile ekunqamukeni kokuya esikhathini. Wanezela: “Kungenzeka angisasheshi njengakuqala, kodwa anginawo umuzwa wokuthi lokhu ukuphela kokuphila kwami. Ngibheke phambili kweminye iminyaka eminingi.”

Ngokuphawulekayo, lapho exoxa nabesifazane, uSheehy wathola ukuthi labo “abajabulela ukuchuma ngemva kokunqamuka kokuya esikhathini nokuzethemba yilabo abafeza izindima okwaziswa kakhulu kuzo ukuhlakanipha, ukuhluzeka, ikhono lokusungula izinto, noma amandla angokomoya.” Kunesixuku esikhulu sabesifazane abanjalo abazinikele ngenjabulo ekwandiseni ulwazi nokuqonda kwabo iBhayibheli futhi abafundisa abanye izindinganiso zalo eziyigugu.—IHubo 68:11.

Ngaphandle kokulondoloza umbono oqondile ngokuphila nokwenza umsebenzi onenjongo, abesifazane babo bonke ubudala bayobe bahlakaniphile uma bekhumbula ukuthi uMdali wethu onothando uyayazi imizwa yethu futhi usikhathalela ngempela. (1 Petru 5:7) Ngempela, uJehova uNkulunkulu uye wenza ilungiselelo lokuba bonke abamkhonzayo ekugcineni bajabulele ukuphila ezweni elisha lokulunga lapho kungeke kube khona ukugula, ukuhlupheka, noma ngisho nokufa.—2 Petru 3:13; IsAmbulo 21:3, 4.

Ngakho-ke, nina enisenkathini yokunqamuka kokuya esikhathini, khumbulani ukuthi iyibanga lokuphila. Izodlula, ishiye iminyaka yokuphila enemivuzo emikhulu uma isetshenziswa ngokunenzuzo ekukhonzeni uMdali wethu onothando.

[Umbhalo waphansi]

[Ibhokisi ekhasini 8]

Kuthiwani Ngokwelapha Kokubuyisela I-estrogen?

I-estrogen ingase ivikele esifweni senhliziyo ne-osteoporosis, okuyizimbangela ezimbili eziyinhloko zokugula kwabesifazane asebedlulile ekunqamukeni kokuya esikhathini. Njengoba amazinga e-estrogen encipha, lezizifo ziqala ukuvela futhi ziba sobala ngemva kweminyaka emihlanu noma eyishumi. Kuye kwatuswa ukwelapha kokubuyisela i-estrogen noma ukwelapha kokubuyisela ama-hormone (i-estrogen ne-progesterone) ukuze kuvinjelwe lezizifo.

Ukubuyiselwa kwe-estrogen kunganciphisa izinga lokonakala kwamathambo futhi kunqande ukuqala kwesifo senhliziyo. Ukunezela i-progesterone ekwelapheni kokubuyisela ama-hormone kunciphisa ukwakheka komdlavuza wamabele nesibeletho kodwa kuthiya umphumela ozuzisayo we-estrogen esifweni senhliziyo.

Isinqumo sokuthi ukwelapha kokubuyisela ama-hormone kuzosetshenziswa noma cha kumelwe sisekelwe ekuhlaziyweni kwezimo zowesifazane ngamunye, impilo, nomlando womkhaya wakubo.b

[Imibhalo yaphansi]

[Ibhokisi ekhasini 9]

Yikuphi Ukudla Okungcono?

Ukusikisela okulandelayo kuthathwe encwadini ethi Natural Menopause—The Complete Guide to a Woman’s Most Misunderstood Passage kaSusan Perry noDkt. Katherine A. O’Hanlan.

Amaprotheni

• Nciphisa amaprotheni owadlayo abe ngaphansi kwamaphesenti angu-15 engqikithi yama-kilojoule owadlayo.

• Thola iningi lamaprotheni owadlayo emifinweni kunasezilwaneni.

Ama-carbohydrate

• Yidla ama-carbohydrate ayinkimbinkimbi ngokwengeziwe, njengokusanhlamvu, isinkwa nokwenziwe ngenhlama, ubhontshisi, amantongomane, ilayisi, imifino, nezithelo.

• Nciphisa ushukela nokudla okumbalwa okunoshukela omningi.

• Yidla kakhulu ukudla okune-fiber eningi.

Amafutha

• Nciphisa amafutha owadlayo angabi ngaphezu kwamaphesenti angu-25 kuya kwangu-30 engqikithi yama-kilojoule owadlayo.

• Njengoba unciphisa amafutha owadlayo, yandisa isilinganiso ‘samafutha anempilo’ (ancibilikayo) ‘kunamafutha angenampilo’ (angancibiliki).

Amanzi

• Phuza izingilazi ezingu-6 kuya kwezingu-8 ezingamamililitha angu-250 zamanzi usuku ngalunye.

Amavithamini Namaminerali

• Yidla imifino nezithelo ezihlukahlukene usuku ngalunye.

• Ubisi, imikhiqizo yalo, i-broccoli, nemifino eluhlaza kuyizinto ezine-calcium eningi.

[Izithombe ekhasini 10]

Lokho okungenziwa amalungu omkhaya ukuze asize: Bonisa uthando lomzwelo, siza ngemisebenzi yasekhaya, yiba isilaleli esihle, yenza okuthile okuhlukile ngezikhathi ezithile