Ingcindezi, isishayo sezikhathi zanamuhla, ingabe kuyisithiyo lapho ufuna ukukhulelwa? Nakuba ucwaningo luvame ukuqinisekisa umthelela wengcindezi ekuvundeni, izindlela ezithintekayo azikaqondwa kahle. Kodwa into eyodwa eqinisekile: ukukhulelwa ngokushesha, kungcono ukuphatha ukucindezeleka kwakho kahle.

Ucwaningo luvame ukuqinisekisa umthelela omubi wengcindezi ekuvundeni.

Ukuhlola umthelela wengcindezi ezinkingeni zokuzala, abacwaningi baseMelika balandele imibhangqwana engama-373 unyaka wonke eyayiqala ukuhlolwa kwezingane zayo. Abacwaningi bavame ukulinganisa izimpawu ezimbili zokucindezeleka ematheni, i-cortisol (emele kakhulu ukucindezeleka ngokomzimba) kanye ne-alpha-amylase (ukucindezeleka kwengqondo). Imiphumela, eshicilelwe kujenali Ukuveza Human, kubonise ukuthi uma iningi labesifazane liye lakhulelwa phakathi nalezi zinyanga ezingu-12, kwabesifazane abane-concentration ephezulu ye-alpha-amylase yamathe, amathuba okukhulelwa ancishiswa ngo-29% ngomjikelezo ngamunye uma kuqhathaniswa nabesifazane abanezinga eliphansi lalesi marker ( 1).

Olunye ucwaningo olushicilelwe ngo-2016 kujenali Ama-Annals of Epidemiology iphinde yazama ukulinganisa imiphumela yengcindezi ekuvundeni. Ngokokuhlaziywa kwezibalo, amathuba okukhulelwa ayephansi ngo-46% phakathi kwabahlanganyeli abazizwa becindezelekile ngesikhathi sokuvuthwa kwamaqanda (2).

Kubantu futhi, ukucindezeleka kuzoba nomthelela ekuzaleni. Ngokocwaningo olwanyatheliswa ngo-2014 ngo Ukuzala kanye Nenzalo, ukucindezeleka kungaholela ekwehleni kwamazinga e-testosterone, kube nomthelela enanini nasezingeni (ukuhamba, amandla, i-sperm morphology) yesidoda (3).

Akukho ukuvumelana okungokwesayensi ngezindlela zokwenza phakathi kwengcindezi nokuzala, kuphela ukucabanga.

Owokuqala yi-hormonal. Njengesikhumbuzo, ukucindezeleka kuwukusabela okungokwemvelo kwento ephilayo okuthi lapho ibhekene nengozi, imise izindlela ezihlukahlukene zokuzivikela. Ngaphansi kwengcindezi, i-hypothalamus-pituitary-adrenal axis iyashukunyiswa. Ibe isikhipha inqwaba yamahomoni abizwa ngokuthi ama-glucocorticoids, okuhlanganisa ne-hormone yokucindezeleka i-cortisol. Uhlelo oluzwelayo, ngakolunye uhlangothi, lubangela ukukhishwa kwe-adrenaline, i-hormone ezovumela umzimba ukuba uzibeke esimweni sokuqapha kanye nokusebenza okwedlulele. Lapho lesi simiso sokuzivikela esingokwemvelo esiwukucindezeleka sisetshenziswa kakhulu, ingozi iwukuphazamisa ukukhiqizwa kwama-hormone, kuhlanganise nalawo okuzala.

• kubesifazane : i-hypothalamus ikhiqiza i-gonadotropin-releasing hormone (GnRH), i-neurohormone eyobe isebenze ku-pituitary gland, indlala ekhiqiza i-follicle-stimulating hormone (FSH) ebalulekile ekuvuthweni kwama-ovarian follicles, kanye ne-luteinizing hormone (LH) kubangela i-ovulation. Ukwenziwa kusebenze ngokweqile kwe-hypothalamus-pituitary-adrenal axis ngaphansi kwengcindezi kungaholela ekuvinjweni kokukhiqizwa kwe-GnRH, kube nemiphumela yokuvuthwa kwamaqanda. Ngesikhathi sokucindezeleka, indlala ye-pituitary nayo ikhiqiza inani elikhulayo le-prolactin. Kodwa-ke, le hormone ingaba nomthelela ekukhiqizweni kwe-LH ne-FSH.
• kubantu: Ukukhiqizwa kwe-glucocorticoids kunganciphisa ukukhiqizwa kwe-testosterone, okunomthelela ku-spermatogenesis.

Ukucindezeleka kungase futhi kuthinte ngokungaqondile ukuzala:

• ngokuba nomthelela ku-libido, kungaba emsuka wokuncipha kwemvamisa yokuya ocansini, ngakho-ke amathuba okukhulelwa emjikelezweni ngamunye;
• kwabanye besifazane, ukucindezeleka kuholela ezifisweni zokudla nokukhuluphala ngokweqile, kepha amangqamuzana anamafutha aphazamisa ibhalansi yehomoni;
• abanye abantu, ngaphansi kwengcindezi, bathambekele ekwandiseni ukuphuza kwabo ikhofi, utshwala, ugwayi, noma nezidakamizwa, kepha zonke lezi zinto zibonwa njengeziyingozi ekuzaleni.

Ukulawula ukucindezeleka kuqala ngendlela yokuphila enempilo, eqala ngokuzivivinya umzimba njalo, izinzuzo zakhona eziye zabonakala zizuzisa ukuphila kahle ngokomzimba nangokwengqondo. Ukudla okulinganiselayo nakho kuyiphuzu elisemqoka. I-Omega 3 fatty acids, ukudla okunama-carbohydrate anenkomba ephansi ye-glycemic, amavithamini eqembu B, i-magnesium ibaluleke kakhulu ekulweni nokucindezeleka.

Okuhle kungaba ukukwazi ukuqeda imithombo yokucindezeleka, kodwa lokhu ngeshwa akunakwenzeka ngaso sonke isikhathi. Ngakho-ke kusasele ukufunda ukuphatha lokhu kucindezeleka futhi ubhekane nakho. Izinqubo ezehlukene eziye zabonakala zisebenza ngempumelelo ekulawuleni ukucindezeleka:

• aziphumulele
• ukuzindla futhi ikakhulukazi i-MBSR (Ukunciphisa Ukucindezeleka Okucabangayo);
• i-sophrology;
• i-yoga;
• i-hypnosis

Kukumuntu ngamunye ukuthola indlela evumelana naye.

Ukucindezeleka okuphawulekayo ngesikhathi sokukhulelwa kungaba nemiphumela yokuthuthuka okuhle kokukhulelwa kanye nempilo yengane.

Ucwaningo lwe-Inserm lubonise ukuthi lapho isenzakalo esicindezelayo (ukushonelwa, ukuhlukana, ukulahlekelwa umsebenzi) sithinta umama okhulelwe ngesikhathi sokukhulelwa kwakhe, ingane yakhe yaba nengozi eyengeziwe yokuba nesifuba somoya noma yokuthuthukisa ezinye izinto ezibizwa ngokuthi izifo. 'I-Atopic', njenge-rhinitis yokungezwani komzimba noma i-eczema (4).

Ucwaningo lwesiDashi, olushicilelwe ngo-2015 ngo I-Psychoneuroendocrinology, lapho ebonisa ukuthi ukucindezeleka okukhulu ngesikhathi sokukhulelwa kungase kuphazamise ukusebenza kahle kwamathumbu omntwana. Okubuzwayo: i-flora yamathumbu ephazamisekile, enezingane ezisanda kuzalwa zomama abacindezelekile, amagciwane amabi kakhulu. I-Proteobacteria kanye namabhaktheriya amahle ambalwa njenge-bifidia (5).

Lapha futhi, asazi kahle izindlela ezihilelekile, kodwa ithrekhi ye-hormonal inelungelo.

Kodwa uma kuhle ukuqaphela imiphumela eyingozi yokucindezeleka ngesikhathi sokukhulelwa, qaphela ukuthi ungenzi omama besikhathi esizayo bazizwe benecala, ngokuvamile bevele bebuthakathaka phakathi nalesi sikhathi sokushintsha okukhulu kwengqondo okuwukukhulelwa.