Ukuhlangabezana Nokuyeka Ukuya Exesheni

UKUYEKA UKUYA EXESHENI “kungamava umntu aba nawo angenakuthelekiswa nawomnye” yaye “kusisiqalo sexesha elitsha nelikhululayo ebomini bakho,” batsho njalo ababhali bencwadi ethi Natural Menopause—The Complete Guide to a Woman’s Most Misunderstood Passage. Uphando lubonisa ukuba okukhona usaneliseka ngakumbi ngesiqu sakho nangobomi bakho—ukuzihlonela kwakho nobuntu bakho—kokukhona luya kuba lula ngakumbi olu tshintsho.

Kuyavunywa ukuba kunzima ngakumbi ngeli xesha lobomi kwamanye amabhinqa kunamanye. Ukuba unobunzima, oku akuthethi kuthi uneengxaki zokuzihlonela okanye ushiywa ziingqondo, uphulukana nobunenekazi bakho, ubukrelekrele bakho, okanye umdla wakho kwisini. Kunoko, ngokuqhelekileyo le ngxaki ibangelwa yinkqubo eyenzeka ngaphakathi emzimbeni.

INewsweek inikela le ngxelo: “Kwanamabhinqa awaba nezona mpawu zimbi ebudeni bokuyeka ukuya exesheni athi emva koko aba nemvakalelo entsha enenjongo namandla.” Elinye elinama-42 eminyaka ubudala lithi: “Ndikhangele phambili kwinzolo, kumzimba wam oyekileyo ukundenzela izinto ezingaqhelekanga.”

Xa Amabhinqa Ehlangabezana Nako Bhetele

Indlela amabhinqa amadadlana ajongwa ngayo inguthunywashe obalulekileyo kwindlela ahlangabezana kakuhle ngayo nokuyeka ukuya exesheni. Kwiindawo apho ukuqola, ubulumko, namava awo axatyisiweyo, ziba mbalwa kakhulu iingxaki zomzimba nezingokweemvakalelo aba nazo xa eyeka ukuya exesheni.

Ngokomzekelo, iThe Woman’s Encyclopedia of Health and Natural Healing inikela ingxelo yokuba kwizizwe zabaNtsundu “apho ukuyeka ukuya exesheni kuthathwa njengotshintsho olwamkelekileyo ebomini, yaye amabhinqa agqithileyo kwixesha lokuyeka ukuya exesheni ehlonelwa ngenxa yamava nobulumko bawo, amabhinqa akafane akhalazele iimpawu zokuyeka ukuya exesheni.” Ngokufanayo, iThe Silent Passage—Menopause ithi: “Amabhinqa aseIndiya odidi lweRajput akakhalazi ngokudandatheka okanye ngeempawu ezisengqondweni” ebudeni bokuyeka ukuya exesheni.

NaseJapan apho amabhinqa akhulileyo ehlonelwa kakhulu, ukunyangwa kwencindi yamadlala kusiliwa nokuyeka ukuya exesheni phantse akwaziwa kangako. Ngokubhekele phaya, kuyabonakala ukuba amabhinqa aseAsia akaguliswa kangako kukuyeka ukuya exesheni kunalawo ebutho laseNtshona. Ukutya kwawo kubonakala kunguthunywashe ofak’ isandla koku.

Amabhinqa aseMaya enyanisweni akhangela phambili ekuyekeni ukuya exesheni, lutsho njalo uhlolisiso lwesinye isazinzulu ngemvelaphi nentlalo yabantu. Kuloo mabhinqa ukuyeka ukuya exesheni kuthetha isiqabu ekuzaleni abantwana ngokuqhubekayo. Alithandabuzeki elokuba kwawazisela inkululeko yokusukela ezinye izilangazelelo ebomini.

Kwangaxeshanye, uloyiko olunxulumene nokuyeka ukuya exesheni alufanele lubethwe ngoyaba. Kumabutho abantu abethelela ukuxabiseka kokuba mtsha nokubonakala umtsha, amabhinqa angekafiki kwixesha lokuyeka ukuya exesheni ngokufuthi ayakoyika. Kumabhinqa anjalo yintoni enokwenziwa ukunciphisa ubunzima bolo tshintsho?

Oko Kufunwa Ngamabhinqa

UJanine O’Leary Cobb, umbhali nomhlahli-ndlela kwimfundo yokuyeka ukuya exesheni, uthi: “Into efunwa ngamabhinqa amaninzi ngandlel’ ithile kukuqinisekiswa ngendlela avakalelwa ngayo—ukuba asingawo odwa avakalelwa ngolu hlobo.”

Ukuqonda, kwanokuba nembono yokuchwayita, kubalulekile. Omnye umama oneminyaka engama-51 ubudala oyekileyo ukuya exesheni wathi: “Ngokunyanisekileyo ndikholelwa kwelokuba ngokuqhelekileyo yimbono yakho ngobomi elawula indlela okutyhubela ngayo ukuyeka ukuya exesheni. . . . Ndiyazi ukuba siyaluphala. Sithanda singathandi, kuza kwenzeka. . . . Ndagqiba kwelokuba oku [kuyeka ukuya exesheni] akusosifo. Kuyinxalenye yobomi bam.”

Ngoko njengokuba eli xesha litsha ebomini bakho lisondela, zinike ixesha lokucinga nzulu ngezinto ezintsha ezibangela umdla nezilucelomngeni. Ezinye izinto ezingamelwe zijongwe nje ziziphumo zokuyeka ukuya exesheni emzimbeni. Oogqirha namanye amagosa ancomela le migaqo iqhelekileyo ilandelayo yempilo entle ekulungiseleleni olu tshintsho—ukutya okunesondlo, ukuphumla ngokwaneleyo nokwenza umthambo ofanelekileyo.

Ukutya Nokwenza Umthambo

Imfuneko yokutya okunesondlo (iiprotini, ikharbhohaydreti, amafutha, iivithamini, izimbiwa) ayinciphi njengokuba ibhinqa likhula, kodwa ukufuna kwalo iikilojoules kuyancipha. Ngoko ke, kubalulekile ukuba utye ukutya okuzele zizondlo uze uphephe ukutya okuneswekile namafutha amaninzi ‘okuziikilojoules ezingenasondlo.’

Ukwenza umthambo rhoqo kwandisa amandla okuhlangabezana noxinezeleko nodandatheko. Kwandisa amandla kuze kukugcine ungatyebi. Indlela esisiseko esebenza ngayo inkqubo yokucola ukutya ngokuthe ngcembe iyehla xa ubani ekhula, yaye ukuba ayandiswa ngumthambo, into edla ngokwenzeka kukuba ubani uya etyeba.

Kubaluleke kakhulu ukuba amabhinqa azi ukuba umthambo nokongezelela icalcium unokuwenza angakhawulezi abe ne-osteoporosis, imeko apho amathambo abankumnkum aze aphuke lula. Incwadi ethi Women Coming of Age ichaza ukuba “imithambo efanelekileyo eyenzelwa endlwini, ukuhamba, ukubaleka, ukukhwela ibhayisekile neminye imidlalo yezomthambo, kwakunye nokuphakamisa iintsimbi,” kucingwa ukuba ilunge gqitha. Okubangela umdla kukuba iosteoporosis ayifumaneki kwiindawo ezithile ezisemagqagaleni apho abantu behlala besebenzisa umzimba de bafike kwiminyaka yabo yokwaluphala. Kwiindawo ezinjalo amabhinqa aphila esebenza de afike kwiminyaka yawo yama-80 nama-90. Noko ke, ngaphambi kokuba uqalise nayiphi na inkqubo yokwenza umthambo kuya kuba bubulumko ukudibana nogqirha wakho.

Ukuhlangabezana Nokuba Nesifuthufuthu

Kwinkoliso yamabhinqa, ukuba nesifuthufuthu kuyinkathazo. Noko ke, kwamanye oku kuba yingxaki yokwenene ngenxa yokuba kusenokubakho rhoqo okanye ngokuzingisileyo kuphazamise ubuthongo. Yintoni enokwenziwa?

Okokuqala, musa ukuphakuzela. Ukongezelela unxunguphalo kule meko kuya kuyenza ibe mbi ngakumbi. Ukwenza umthambo owenza usebenzise amandla ngokuthe rhoqo kuyingenelo kuba kunceda umzimba ufunde ukuhlangabezana nobushushu obugqithisileyo uze uphole ngokukhawuleza ngakumbi. Kwakhona zama le ndlela ilula ukusela iglasi yamanzi abandayo okanye ufake izandla zakho emanzini abandayo.

Ukongezelela, ziqhelise ukunxiba iimpahla ezingakubambiyo enye phezu kwenye ukuze zikhululeke lula okanye zongezwe lula. Umqhaphu nelineni zivumela ukubila kuphume bhetele kunempahla eyenziwe ngesynthetic. Ebusuku zama ukubeka iingubo eziliqela enye phezu kwenye, ezinokongezwa okanye zisuswe xa kuyimfuneko. Beka iimpahla zokulala zokutshintsha kufutshane.

Zama ukufumanisa oko kubonakala kukwenza ube nesifuthufuthu ngokukhawuleza. Ukusela utywala, isiyobisi esifumaneka etini nasekofini, iswekile nokutya okuqhwethayo okanye okunezinongo kakhulu kunokukwenza ube naso, njengokuba kusenganjalo ngokutshaya. Ukugcina ingxelo engexesha nendawo apho isifuthufuthu senzeke khona kusenokukunceda ekuqondeni ukutya nemisebenzi esikhawulezisayo. Ngoko ziphephe ezi zinto.

Oogqirha abaziingcali zamayeza anesondlo bancomela amayeza ahlukahlukeneyo okunciphisa ukuba nesifuthufuthu, njengevithamin-E, ioli ye-evening primrose, nemichiza yeginseng, idong quai neblack cohosh. Ngokutsho kwabanye oogqirha, amayeza aphuma ngemvume kagqirha iBellergal neclonidine anika isiqabu, kodwa iipilisi okanye iestrogen patches kuthiwa zezona zisebenzayo.a

Ukoma kwelungu lesini lomntu obhinqileyo kunokunyangwa ngokuthambisa iioli zemifuno okanye zeziqhamo, ioli yevithamin E neejeli zokuthambisa. Ukuba ezi zingqineka zinganelanga, ucwambu lwe-estrogen luya kunceda iindonga zelungu lesini lomntu obhinqileyo zomelele zize zithambe. Ngaphambi kokuqalisa naluphi na unyango, kububulumko ukuqala uqhagamshelane nogqirha.

Kuthekani Ngoxinezeleko?

Ngexesha elinye ibhinqa elimele lihlangabezane notshintsho kwincindi yamadlala nasemzimbeni olubangelwa kukuyeka ukuya exesheni ngalo, ngokufuthi likwamele lijamelane nezinye iziganeko ezixinezelayo, uninzi lwazo oluye lwakhankanywa kwinqaku elandulelayo. Kwelinye icala, izinto ezikhuthazayo ezinjengokuzalwa komzukulwana okanye ukwenza imisebenzi emitsha emva kokuba abantwana beshiye ikhaya kunokulunceda uxinezeleko olungakhuthaziyo.

Kwincwadi yabo ethi Natural Menopause, uSusan Perry noGqr. Katherine A. O’Hanlan banikela amacebiso asebenzisekayo angokuhlangabezana ngokulunge ngakumbi noxinezeleko. Bakhankanya imfuneko yokwazi imithombo yoxinezeleko uze uzinike ikhefu ngamaxesha athile. Oku kusenokuthetha ukunceda ekunyamekeleni ilungu lentsapho eligulel’ ukufa. Babongoza ngelithi: “Zimisele isantya esikufaneleyo. Zama ukukuphepha ukuzixakekisa kakhulu . . . Wuphulaphule umzimba wakho.” Balek’ umsundulo ngelithi: “Ukunceda abanye . . . kunokukunciphisa kakhulu ukuxinezeleka. . . . Yenza umthambo rhoqo. . . . Funa uncedo lweengcali ukuba uxinezeleko ebomini bakho alulawuleki.”

Amalungu Entsapho Anokunceda

Ibhinqa elikwixesha lokuyeka ukuya exesheni lifuna ukuqondwa ngokweemvakalelo nenkxaso esengqiqweni. Echaza oko wayedla ngokukwenza xa ekhathazwa luxinezeleko, omnye umfazi wathi: “Ndandidla ngokuthetha nomyeni wam, yaye akuba ebonakalise ukuqonda novelwano, ndandidla ngokubona ukuba iingxaki zazingenkulu njengokuba ingqondo yam exinezelekileyo yayizenza zibonakale njalo.”

Kwakhona indoda enolwazelelelo iyaqonda ukuba umfazi wayo akayi kusoloko ekwazi ukuba nesantya esifanayo ngoxa etyhubela ukuyeka ukuya exesheni. Ngoko iya kukuphaphela ukuthabatha inyathelo lokuqala ekuncedeni ngeembopheleleko zentsapho, mhlawumbi ihlambe impahla, iye kuthenga ukutya njalo njalo. Ngemfesane, iya kubeka iimfuneko zomfazi wayo kuqala kunezayo. (Filipi 2:4) Ngamathuba athile isenokucebisa ukuba bahambe baye kutyela kwivenkile yokutyela okanye ngenye indlela ilungiselele ikhefu elimyoli kwimisebenzi yemihla ngemihla. Iya kukuphepha ukungavisisani kangangoko inako ize iyixhase imigudu yakhe yokuhlala esitya ukutya okusempilweni.

Ngaphezu kwako konke, indoda iya kuyizalisekisa imfuneko yomfazi wayo yokumqinisekisa rhoqo ngokumthanda kwayo ngokuqhubekayo. Ifanele ibe yeqondayo yaye ifanele iqonde ukuba eli asiloxesha lokuqhula umfazi wayo ngezinto zobuqu. Indoda ephatha umfazi wayo ngendlela enothando ilandela isiluleko esingokweZibhalo ‘sokuhlala naye ngokokwazi, imbeka umfazi.’—1 Petros 3:7.

Ngokufanayo, abantwana bafanele benze umgudu wokwenene wokuqonda isizathu sokutshintshatshintsha kweemvakalelo zikanina. Kufuneka bakuqonde ukufuna kwakhe ixesha lokuba yedwa. Ukuqonda iimvakalelo zikanina ezitshintshatshintshayo kuya kuqinisekisa ukuba ngokwenene bamkhathalele. Kwelinye icala, ukuqhula ngobuntu bakhe obungagqibekiyo kuya kusuka nje kuyenze mbi ngakumbi imeko. Buzani imibuzo efanelekileyo ukuze nikuqonde ngakumbi oko kuqhubekayo, nize nincede ngemisebenzi yasekhaya ngaphandle kokuthunywa. Ezi zindlela nje ezimbalwa zokuxhasa umama ebudeni beli xesha kubomi bakhe.

Ubomi Emva Kokuyeka Ukuya Exesheni

Xa eli xesha kubomi bebhinqa ligqitha, ngokufuthi isemininzi iminyaka ngaphambili. Ubulumko namava eliwazuzileyo akanakuthelekiswa nanto. Uhlolisiso lombhali uGail Sheehy “kubantu abakhulu baseMerika abangamawaka angamashumi amathandathu lwafumanisa ukuba amabhinqa akwiminyaka yawo yamashumi amahlanu, ngokwengxelo evela kuwo, aziva engabantu ngaphezu kwalo naliphi na ixesha langaphambili kubomi bawo.”

Ewe, amabhinqa amaninzi aye atyhubela kule minyaka yotshintsho afumana ukuhlaziyeka. Ubuchule bawo bokuyila izinto buyavuselelwa. Ayaqhubeka nobomi, ezibandakanya kwimisebenzi enemveliso. Elinye ibhinqa esele lidlulile kwixesha lokuyeka ukuya exesheni lathi: “Ndigcina ingqondo yam ixakekile. Ndiqhubeka ndifunda izinto ezintsha yaye ndifundisisa.” Longezelela ngelithi: “Ndisenokuba ndiyacotha noko, kodwa andivakalelwa kukuba esi sisiphelo sobomi bam. Ndikhangele phambili kwiminyaka emininzi ngakumbi.”

Okuphawulekayo kukuba xa wayedlan’ iindlebe namabhinqa, uSheehy wafumanisa ukuba lawo “omelezwa liwonga nokuzixabisa okubangelwe kukudlula kwixesha lokuyeka ukuya exesheni ngalawo afeza imisebenzi apho ubukrelekrele, ukwenza izigqibo, ubuchule bokuyila izinto, okanye ukomelela ngokomoya kuxatyiswa gqitha.” Kukho amabhinqa amaninzi anjalo azinikele ngovuyo ekwandiseni ulwazi nokuqonda kwawo iBhayibhile yaye afundisa abanye imilinganiselo yayo exabisekileyo.—INdumiso 68:11.

Ngaphandle kokuba nembono eyakhayo ngobomi nangokwenza umsebenzi onentsingiselo, amabhinqa abo bonke ubudala ayakuba alumkile ukuba azikhumbuza ngelokuba uMdali wethu onothando uyazazi iimvakalelo zethu yaye usikhathalele ngokwenene. (1 Petros 5:7) Eneneni, uYehova uThixo uye wenza ilungiselelo lokuba ekugqibeleni bonke abamkhonzayo banandiphe ubomi kwihlabathi elitsha elinobulungisa apho kuya kuba kungasekho kugula, kubandezeleka okanye kwanokufa.—2 Petros 3:13; ISityhilelo 21:3, 4.

Ngoko ke, nina batyhubela kwixesha lokuyeka ukuya exesheni, khumbulani ukuba kulixesha elithile lobomi. Kuza kudlula, kushiya iminyaka yobomi eya kuvuza ngokutyebileyo ukuba isetyenziswa ngokunengenelo ekukhonzeni uMdali wethu onothando.

[Umbhalo osemazantsi]

[Ibhokisi ekwiphepha 16]

Kuthekani Ngonyango Lokongezelela IEstrogen?

Iestrogen isenokunikela ukhuseleko nxamnye nesifo sentliziyo neosteoporosis, oonobangela ababini abayintloko bokugula kumabhinqa agqithileyo kwixesha lokuyeka ukuya exesheni. Njengokuba imilinganiselo ye-estrogen isehla, oku kugula kuyaqala ukubakho kuze kubonakale kwiminyaka emihlanu ukuya kwelishumi. Unyango lokongezelela iestrogen okanye unyango lokongezelela incindi yamadlala (iestrogen neprogesterone) kuye kwanconyelwa ukuze kuthintelwe ezi zifo.

Ukongezelela iestrogen kunokunciphisa umlinganiselo wokwaphukelwa ngamathambo kuze kuthintele ukuqala kwesifo sentliziyo. Ukongezelela iprogesterone ekongezeleleni incindi yamadlala kunciphisa amathuba okuba nomhlaza wamabele nowesibeleko kodwa kuyayiphazamisa i-estrogen kwisifo sentliziyo.

Isigqibo sokuba ulwenze okanye ungalwenzi na unyango lokongezelela incindi yamadlala umele usenze ngokuxhomekeke kwiimeko, impilo nakwimbali yentsapho yebhinqa ngalinye.b

[Umbhalo osemazantsi]

[Ibhokisi ekwiphepha 17]

Kukuphi Okona Kutya Kulungileyo?

Amacebiso alandelayo acatshulwe kwincwadi ethi Natural Menopause—The Complete Guide to a Woman’s Most Misunderstood Passage, nguSusan Perry noGqr. Katherine A. O’Hanlan.

Iprotini

• Nciphisa ukutya kwakho iprotini kungabikho ngaphezu kwe-15 ekhulwini kwisimbuku seekilojoule ekufuneka uzityile.

• Fumana iiprotini zakho ezingakumbi kwimifuno yaye uzifumane kancinane enyameni.

Iikharbhohaydreti

• Yitya iikharbhohaydreti eziyintlanganisela ngakumbi, njengokutya okuziinkozo, izonka neepasta, iimbotyi, iinqoba (nuts), irayisi, imifuno neziqhamo.

• Yitye kancinane iswekile nokutya okuneswekile eninzi.

• Yitya ukutya okungakumbi okuzele yifiber.

Amafutha

• Wanciphise amafutha owatyayo kungabi ngaphezulu kwama-25 ukuya kuma-30 ekhulwini kwisimbuku seekilojoule ozifunayo.

• Njengokuba unciphisa isimbuku sokutya kwakho amafutha, yandisa umlinganiselo ‘wamafutha alungileyo’ (ipolyunsaturated) ‘kunamafutha angalunganga’ (isaturated).

Amanzi

• Sela iiglasi ezizimililitha ezingama-250 ezintandathu ukusa kwezisibhozo suku ngalunye.

Iivithamini Nezimbiwa

• Yitya imifuno neziqhamo eziziintlobo ngeentlobo suku ngalunye.

• Ubisi, neemveliso zobisi, ibroccoli, nemifuno enamagqabi aluhlaza zingumthombo ofanelekileyo wecalcium.

[Umfanekiso okwiphepha 18]

Izinto ezinokwenziwa ngamalungu entsapho ukuze ancede: Bonisani umsa, ncedisani kumsebenzi wasendlwini, yibani ngabaphulaphuli abanikela ingqalelo, ngamathuba athile yenzani into eyahlukileyo