Kulimbana ndi Nyengo Yoleka Kusamba

NYENGO YOLEKA KUSAMBA ili “chochitika chapadera cha munthu payekha” ndi “chiyambi cha chigawo chatsopano ndi cha kumasuka m’moyo wanu,” akutero alembi a buku lotchedwa Natural Menopause—The Complete Guide to a Woman’s Most Misunderstood Passage. Zofufuza zimasonyeza kuti ngati muli ndi malingaliro abwino poneza za inu mwini ndi moyo wanu—lingaliro la kudzidalira ndi kudziŵerengera—kusinthako kumakhala kofeŵerapo.

Zoona, kumakhala kovutirapo panthaŵi ya moyo imeneyi kwa akazi ena kuposa mmene kumakhalira kwa ena. Ngati mukupeza zovuta, sizikutanthauza kuti muli ndi vuto la kusadzidalira kapena sikuti mukupenga, kutaya ukazi wanu, nzeru zanu, kapena chifuno chanu cha kugonana. M’malo mwake, vutolo kwenikweni ndi la thupi.

“Ngakhale akazi amene anakhala ndi zizindikiro zovuta mkati mwa nyengo yoleka kusamba amanena kuti anatulukira kutsidya linalo ali ndi lingaliro latsopano la chifuno ndi nyonga,” ikusimba motero Newsweek. Mkazi wina wa zaka 42 anati: “Ndikuyang’ana kutsogolo ku nthaŵi yokhazikika, pamene thupi langa lidzaleka kuchita maere pa ine.”

Pamene Akazi Alimbana Nayo Bwino

Mmene akazi achikulire amaonedwera kuli chinthu chofunika kwambiri chowathandiza kulimbana bwino ndi nyengo yoleka kusamba. Kumalo kumene anthu amalemekeza uchikulire wawo, nzeru yawo, ndi chidziŵitso chawo, nthaŵi yoleka kusamba imakhala ndi zovuta za kuthupi ndi za maganizo zocheperapo.

Mwachitsanzo, The Woman’s Encyclopedia of Health and Natural Healing ikusimba kuti m’mitundu ya mu Afirika “kumene nyengo yoleka kusamba imaonedwa kukhala kusintha kwabwino m’moyo, ndipo akazi amene anapyola nyengo yoleka kusamba amalemekezedwa chifukwa cha chidziŵitso chawo ndi nzeru, ndi kwa kamodzikamodzi pamene akazi amadandaula ndi zizindikiro za nyengo yoleka kusamba.” Mofananamo, buku lakuti The Silent Passage—Menopause limati: “Akazi Achiindiya a kagulu ka Chirajput samadandaula za kuchita tondovi kapena ndi zizindikiro za kuvutika maganizo” mkati mwa nyengo yoleka kusamba.

Ndiponso ku Japan kumene akazi achikulire amalemekezedwa kwambiri, kuchiritsa kwa mahomoni m’nyengo yoleka kusamba nkosadziŵika nkomwe. Ndiponso, akazi a ku Asia mwachionekere ali ndi zizindikiro zoŵerengeka chabe ndipo zosawopsa kwambiri za nyengo yoleka kusamba kuposa a kumaiko a Kumadzulo. Kadyedwe kawo kakuoneka kukhala kochititsa zimenezi.

Akazi Achimaya analakalakadi kufika kwa nyengo yoleka kusamba, malinga ndi zopeza za kufufuza kwa katswiri wina wa moyo wa anthu. Kwa akazi amenewo nyengo yoleka kusamba inatanthauza chimasuko pa kubala ana kosalekeza. Mosakayikira, inawapatsanso ufulu wa kuchita zinthu zina m’moyo.

Panthaŵi imodzimodziyo, mantha akuwopa nyengo yoleka kusamba sayenera kunyalanyazidwa. Kumalo kumene anthu amagogomezera ubwino wa utsikana ndi maonekedwe achitsikana, akazi amene sanafikirebe nyengo yoleka kusamba kaŵirikaŵiri amaiwopa. Kodi nchiyani chimene chingachitidwe kwa anthu oterowo kuchepetsa zovuta za kusinthako?

Zimene Akazi Amafunikira

Janine O’Leary Cobb, mlembi ndi wochirikiza maphunziro a nyengo yoleka kusamba, akufotokoza kuti: “Chimene akazi ambiri amafunikira ndicho kutsimikiziridwa za mmene iwo akumverera—kuti si ndiwo okha.”

Kuzindikira, limodzinso ndi kaonedwe ka zinthu kabwino, nzofunika. Mayi wina wa zaka 51 amene anali mkati mwa nyengo yoleka kusamba anati: “Ndimakhulupiriradi kuti kali kaonedwe kanu ka moyo kamene kadzatsogolera mmene mungapyolere m’nyengo yoleka kusamba. . . . Ndikudziŵa kuti kukalamba kulipo. Tifune, tisafune, kudzachitika. . . . Ndinaona kuti [nyengo yoleka kusamba] imeneyi si nthenda ayi. Ndi chibadwa changa.”

Motero, pamene chigawo chatsopano m’moyo wanu chimenechi chifika, pezani nthaŵi yosinkhasinkha pa zinthu zatsopano, zopereka chitokoso. Simuyenera kunyalanyazanso mmene nyengo yoleka kusamba imayambukirira thupi. Madokotala ndi akatswiri ena akupereka malangizo otsatirawa a thanzi labwino pokonzekera kusinthako—chakudya choyenera, kupumula kokwanira, ndi maseŵero olimbitsa thupi oyenera.

Kadyedwe ndi Maseŵero Olimbitsa Thupi

Kufunika kwa zomanga thupi (maproteni, makabohaidreti, mafuta, mavitameni, maminero) sikumachepa pamene mkazi akukalamba, koma kufuna kwa zakudya za ma calorie kumachepa. Chotero, kuli kofunika kudya zakudya zokhala ndi zomanga thupi zochuluka ndi kupeŵa zakudya zochulukamo shuga, zakudya za mafuta “za ma calorie okhaokha.”

Maseŵero olimbitsa thupi a nthaŵi zonse amakulitsa mphamvu yolimbanirana ndi kupsinjika maganizo ndi tondovi. Amawonjezera nyonga ndi kuchepetsa kunenepetsa. Kutentha chakudya kwa thupi kotulutsa nyonga kumachepa pamene munthu akukalamba, ndipo ngati sikuchirikizidwa mwa kuchita maseŵero olimbitsa thupi, kunenepetsa kumabwereranso pang’onopang’ono.

Kuli kofunika kwambiri kwa akazi kudziŵa kuti maseŵero olimbitsa thupi limodzi ndi kuwonjezera calcium kungachedwetse kukula kwa vuto lotchedwa osteoporosis, vuto la kusalimba kwa mafupa. Buku lakuti Women Coming of Age limanena kuti “maseŵero olimbitsa thupi ochitira panyumba, kuyenda kowongola miyendo, kuthamanga, kutchova njinga ndi maseŵero ena olimbitsa thupi, limodzinso ndi kunyamula zolemera,” amalingaliridwa kukhala othandiza kwambiri. Chosangalatsa nchakuti, vuto la kusalimba kwa mafupa silimapezeka m’madera ena akumidzi kumene anthu amakhalabe okangalika m’ntchito kufikira paukalamba. M’malo oterowo akazi amakhalabe ndi moyo bwino lomwe kufikira m’zaka za ma 80 ndi ma 90. Komabe, musanayambe maseŵero alionse olimbitsa thupi, ndi bwino kuti mukafunsire kwa dokotala wanu.

Kulimbana ndi Kutentha Thupi Kwadzidzidzi Kwakanthaŵi

Kwa akazi ambiri, kutentha thupi kwadzidzidzi kwakanthaŵi nkovutitsa. Komabe kwa ena, kumakhala vuto lenileni chifukwa chakuti kumakhala kwa kaŵirikaŵiri kapena kolepheretsa kugona tulo. Kodi nchiyani chingachitidwe?

Choyamba, musapanikizike. Kuwonjezera nkhaŵa pamkhalidwewo kudzangouipitsiratu. Kuchita maseŵero olimbitsa thupi mwamphamvu nthaŵi zonse kuli kwaphindu chifukwa kumaphunzitsa thupi kulimbana ndi kutentha kwakukulu ndi kuzizira mofulumira. Ndiponso yesani njira yosavuta ya kumwa tambula ya madzi ozizira kapena kunyika manja anu m’madzi ozizira.

Ndiponso, khalani ndi chizoloŵezi cha kuvala zovala zotaya thupi zosanjika, zimene zingachotsedwe kapena kuwonjezeredwa mosavuta. Zovala za nsalu ya thonje ndi ya bafuta zimalola thukuta kukamuka msanga kuposa nsalu za nailoni. Usiku, yesani njira yosanjika zofunda, muli ndi mabulangete angapo amene mungawonjezepo kapena kuchotsapo imodzi ndi imodzi malinga ndi kufunika kwake. Khalani ndi zovala zogona nazo zosintha usiku zili pafupi.

Yesani kudziŵa chimene chikuoneka kukhala chochititsa kutentha thupi kwanu kwadzidzidzi kwakanthaŵi. Moŵa, caffeine, zakudya zashuga, ndi zothentha kapena zokoleretsedwa zingakuyambitse, monganso kusuta. Kulemba dayale ya pamene ndi kumene kutentha thupi kwadzidzidzi kumachitikira kungakuthandizeni kudziŵa zakudyazo ndi zochita zimene zimakuyambitsa. Ndiyeno peŵani zinthu zimenezi.

Madokotala odziŵa kwambiri za mankhwala a zakadyedwe amapereka njira zosiyanasiyana zochepetsera kutentha thupi kwadzidzidzi kwakanthaŵi, monga vitameni E, mafuta a evening primrose, ndi mankhwala a ginseng, dong quai, ndi black cohosh. Malinga ndi kunena kwa madokotala ena, kulembera mankhwala a Bellergal ndi clonidine kumathandiza, koma mibulu kapena ziphathi za estrogen zimanenedwa kukhala zothandiza koposa.a

Kuuma kwa mpheto yachikazi kungathetsedwe mwa kuikamo mafuta opangidwa kuchokera ku masamba kapena zipatso, mafuta a vitameni E, ndi mafuta ena opaka. Ngati zimenezi zikuoneka kukhala zosathandiza, mafuta opaka a estrogen adzathandiza khungu lamkati mwa mpheto yachikazi kukhala lochindikala ndi loterera. Musanayambe kugwiritsira ntchito njira imeneyi, kuli kwanzeru choyamba kukafunsira kwa dokotala.

Bwanji za Kupsinjika Maganizo?

Panthaŵi imodzimodziyo imene mkazi ayenera kulimbana ndi masinthidwe a mahomoni ndi akuthupi amene amadza ndi nyengo yoleka kusamba, kaŵirikaŵiri amayang’anizananso ndi zochita zina zopsinja maganizo, zingapo za izo zatchulidwa kale m’nkhani yapitayo. Kumbali ina, zinthu zabwino zonga kubadwa kwa mdzukulu kapena kuyamba kuchita zinthu zatsopano pambuyo pakuti ana achoka panyumba kukadzikhalira okha kungachepetse kupsinjika maganizo.

M’buku lawo lakuti Natural Menopause, Susan Perry ndi Dr. Katherine A. O’Hanlan amapereka njira zothandiza zochitira ndi kupsinjika maganizo. Iwo amatchula za kufunika kwa kudziŵa zochititsa kupsinjika maganizo ndiyeno kutengako tchuthi nthaŵi ndi nthaŵi. Zimenezi zingatanthauze kupeza munthu wothandiza kusamalira chiŵalo cha banja chodwala matenda osatha. Iwo amasonkhezera kuti: “Dzipatseni mpata. Yesani kupeŵa kulinganiza zochuluka . . . Mvetserani thupi lanu.” Akuwonjezera kuti: “Kutumikira ena . . . kungachepetse kwambiri kupsinjika maganizo. . . . Chitani maseŵero olimbitsa thupi nthaŵi zonse. . . . Funani chithandizo cha akatswiri ngati kuti kupsinjika maganizo m’moyo wanu kukufika poipa.”

Ziŵalo za Banja Zingathandize

Mkazi amene ali m’nyengo yoleka kusamba amafunikira kumdziŵa za m’maganizo ndi kumchirikiza m’zochita. Pofotokoza zimene ankachita pamene anakanthidwa ndi nkhaŵa, mkazi wina anati: “Ndinali kumakambitsirana zimenezo ndi mwamuna wanga, ndipo atandimvetsera mwachifundo, ndinali kuona kuti mavutowo sanali aakulu monga momwe anaonekera m’nkhaŵa yanga.”

Mwamuna watcheru amadziŵanso kuti mkazi wake sadzakhala wokhoza kuchita zinthu mofanana nthaŵi zonse pamene akupyola nyengo yoleka kusamba. Motero adzakhala watcheru kumamthandiza ntchito zapanyumba mosapemphedwa, mwinamwake kuchapa, kukagula zakudya, ndi zina zotero. Mwachifundo, adzaika zofunika za mkazi wake patsogolo pa zake. (Afilipi 2:4) Mwina mwamunayo angafunsire zopita kukadyera chakudya ku malo okacheza panthaŵi zina kapena kupumulako pa zochita za masiku onse ndi kuchitako kanthu kena kosangalatsa. Adzayesayesa mmene angakhozere kupeŵa kukangana ndi kuchirikiza zoyesayesa za mkaziyo kutsatira njira za kadyedwe kabwino.

Chofunika koposa, mwamuna adzakwaniritsa chosoŵa cha mkazi wake cha kumtsimikiziritsa za chikondi chake chosatha. Ayenera kuzindikira ndi kudziŵa kuti imeneyi si nthaŵi ya kuseka mkazi wake ponena za zinthu zaumwini. Mwamuna amene achitira mkazi wake mwachikondi amatsatira chilangizo cha Malemba cha ‘kukhala naye monga mwa chidziŵitso, ndi kuchitira ulemu mkazi.’—1 Petro 3:7.

Ana nawonso ayenera kuyesayesa kuzindikira chifukwa chake amayi awo akukhala osinthasintha mtima. Afunikira kudziŵa kuti amayiwo amafunikira nthaŵi yamseri. Kusonyeza kukhala atcheru pa kusinthasintha mtima kwa amayi awo kudzapereka uthenga wowatsimikizira kuti akuwasamaladi. Kumbali ina, kuseka za mkhalidwe wawo wosinthasintha kudzangoipitsiratu zinthu. Funsani mafunso oyenerera kuti muzindikire bwinopo zimene zikuchitika, ndipo thandizani ntchito za panyumba popanda kupemphedwa. Izi ndi zoŵerengeka chabe za njira zimene mungachirikizire amayi mkati mwa nyengo imeneyi m’moyo wawo.

Moyo wa Pambuyo pa Nyengo Yoleka Kusamba

Pamene chigawo cha moyo wa mkazi chimenechi chipyola, kaŵirikaŵiri amakhala ndi zaka zambiri patsogolo pake. Nzeru ndi chidziŵitso zimene iye wapeza nzamtengo wapatali. Kufufuza kwa mlembi Gail Sheehy pa “Amereka achikulire okwanira zikwi zisanu ndi chimodzi kunatsimikizira kuti akazi amene ali m’zaka za makumi asanu, malinga ndi kuona kwa iwo eni, anali ndi lingaliro labwinopo la kupeza bwino kuposa pamsinkhu uliwonse wakumbuyo m’miyoyo yawo.”

Inde, akazi ambiri amene apyola m’zaka zakusintha zimenezi amakhala ndi mzimu wabwino. Luntha lawo la kuchita zinthu limakhalanso lamphamvu. Amapitiriza ndi umoyo wokangalika, akumadziloŵetsa m’ntchito zopindulitsa. “Ndimakhala ndi maganizo okangalika. Ndimasinkhasinkha pa zinthu zatsopano ndi kuphunzira,” anatero mkazi wina amene anapyola m’nyengo yoleka kusamba. Iye anawonjezera kuti: “Ndingakhale wochita zinthu mochedwerapo, koma sindimaona kuti aŵa ndiwo mapeto a moyo wanga. Ndikuyang’anabe kutsogolo ku zaka zina zambiri.”

Chofunika kwambiri nchakuti, pamene Sheehy anali kufunsa akazi, anapeza kuti awo “amene amasangalala ndi kusintha kwabwino m’moyo wawo wa pambuyo pa nyengo yoleka kusamba ndi kudzidalira ali awo amene amaona kufunika kwa kuchita ntchito zofuna nyonga ya nzeru, kuweruza, luntha lopanga zinthu, kapena ya zinthu zauzimu.” Pali gulu lalikulu la akazi oterowo amene ali odzipereka mokondwera pa kukulitsa chidziŵitso ndi luntha lawo la Baibulo ndi kuphunzitsa ena mapindu ake othandiza.—Salmo 68:11.

Kuwonjezera pa kukhala ndi kaonedwe kabwino ka moyo ndi kuchita ntchito zopindulitsa, kungakhale kwanzeru kwa akazi a misinkhu yonse kukumbukira kuti Mlengi wathu wachikondi amadziŵa malingaliro athu ndipo amatisamaladi. (1 Petro 5:7) Ndithudi, Yehova Mulungu wapanga makonzedwe kaamba ka onse omtumikira kuti potsirizira pake akasangalale ndi moyo m’dziko latsopano lolungama mmene simudzakhalanso matenda, kuvutika, kapena ngakhale imfa.—2 Petro 3:13; Chivumbulutso 21:3, 4.

Chifukwa chake, inu amene muli mkati mwa nyengo yoleka kusamba, kumbukirani kuti ili nthaŵi yake m’moyo. Idzapyola, ikumakusiyirani zaka za moyo zimene zidzakhala zopindulitsa kwambiri ngati muzigwiritsira ntchito kutumikira Mlengi wathu wachikondi.

[Mawu a M’munsi]

[Bokosi patsamba 16]

Bwanji Ponena za Kuchiritsa Kobwezeretsa Estrogen?

Estrogen ingapereke chitetezo pa nthenda ya mtima ndi kusalimba kwa mafupa, zimene zili zochititsa matenda zazikulu ziŵiri kwa akazi opyola kale nyengo yoleka kusamba. Pamene milingo ya estrogen ikuchepa, matendawo amayamba kukula ndi kudzaonekera patapita zaka zisanu mpaka khumi. Kuchiritsa kobwezeretsa estrogen kapena kuchiritsa kobwezeretsa mahomoni (estrogen ndi progesterone) kwathokozedwa kukhala kotetezera matenda ameneŵa.

Kubwezeretsa estrogen kungachepetse mlingo wa kufooka kwa mafupa ndi kuletsa nthenda ya mtima. Kuwonjezera progesterone pa kuchiritsa kobwezeretsa mahomoni kumachepetsa nthenda ya kansa ya kumaŵere ndi ya m’chibaliro koma kumawononga mphamvu ya estrogen pa nthenda ya mtima.

Chosankha cha kugwiritsira ntchito kuchiritsa kobwezeretsa mahomoni kapena kusatero chiyenera kudalira pa kupenda mikhalidwe ya mkazi aliyense, thanzi lake, ndi mbiri ya umoyo wa banja.b

[Mawu a M’munsi]

[Bokosi patsamba 17]

Kodi Ndi Kadyedwe Kotani Kamene Kali Kabwino Koposa?

Malingaliro otsatirawa atengedwa m’buku lakuti Natural Menopause—The Complete Guide to a Woman’s Most Misunderstood Passage, lolembedwa ndi Susan Perry ndi Dr. Katherine A. O’Hanlan.

Maproteni

• Chepetsani kudya maproteni mosapitirira pa 15 peresenti ya zakudya zanu zonse za ma calorie.

• Pezani maproteni ochuluka m’zakudya zochokera ku masamba kuposa m’zakudya zochokera ku nyama.

Makabohaidreti

• Idyani kwambiri zakudya zolima za makabohaidreti, zonga chimanga ndi mbewu zina, mkate ndi za pasta, nyemba, mtedza, mpunga, masamba, ndi zipatso.

• Musamadye shuga kwambiri ndi zakudya za shuga wambiri.

• Idyani kwambiri zakudya za masamba.”

Mafuta

• Chepetsani zakudya zanu zamafuta mosapitirira pa 25 mpaka 30 peresenti ya zakudya zanu za ma calorie.

• Pamene mukuchepetsa zakudya zanu za mafuta, wonjezerani mlingo wa zakudya za ‘mafuta abwino’ (zosachuluka mafuta) ndi kuchepetsa wa za ‘mafuta oipa’ (zochulukamo mafuta).

Madzi

• Imwani matambula amadzi asanu ndi imodzi mpaka asanu ndi atatu a 8 ounce limodzi patsiku.

Mavitameni ndi ma Maminero

• Idyani masamba ndi zipatso zosiyanasiyana tsiku lililonse.

• Mkaka, zakudya zopangidwa ndi mkaka, broccoli, ndi masamba aaŵisi ndizo zopatsa calcium zabwino.

[Zithunzi patsamba 18]

Zimene ziŵalo za banja zingachite kuti zithandize: Sonyezani chikondi, thandizani ntchito za panyumba, khalani womvetsera wotchera khutu, mwa kamodzikamodzi chitani chinthu chosiyanako