Ngaba nawe unengxaki yokuya kwindlu yangasese kule mihla? Masithethe ngokuqhinwa!

Ngaba ngamanye amaxesha kufuneka uchithe ixesha elininzi kwindlu yangasese? Ngaba uziva ngathi isisu sakho somile? Okanye uziva ngathi kukho into ebambekileyo esiswini sakho nasemva kokuba uye kwindlu yangasese? Le yingxaki abantu abaninzi abanayo kwaye ibangela ukungakhululeki. Kodwa akukho sizathu sokuba neentloni okanye ukoyika ukuthetha ngayo. Namhlanje, siza kuthetha ngokweenkcukacha ngale meko ibizwa ngokuba yi-constipation, okanye `(Constipation)`.

Yintoni ukuqhinwa?

Ngamafutshane, ukuba uziva ufuna ukuya kwigumbi lokuhlambela ngaphantsi kwezihlandlo ezithathu ngeveki, ngokwezonyango kuthiwa kukuqunjelwa. Nangona kunjalo, amaxesha okuya kwigumbi lokuhlambela anokwahluka kumntu nomntu. Abanye abantu baya izihlandlo ezininzi ngemini, ngelixa abanye besiya kanye okanye kabini ngeveki. Nokuba yeyiphi na indlela yakho eqhelekileyo, yahlukile kuwe, kwaye iqhelekile. Ingxaki ivela xa uphambuka kuloo ndlela iqhelekileyo. Nokuba yeyiphi na indlela yakho yokungena endlwini yangasese, into enye icacile: okukhona ulinda ixesha elide ukuya kwigumbi lokuhlambela, kokukhona kunzima ukuphuma ebhedini. Kukho iimpawu ezininzi eziphambili ezinokukunceda uchonge ukuqunjelwa:

• Indle yakho yomile kwaye iqinile njengelitye.
• Ndiva iintlungu xa ndisiya kwindlu yangasese, kwaye kunzima ukuzithuma.
• Nasemva kokuba ndiye ngasese, ndivakalelwa kukuba isisu sam asikaphumi ngokupheleleyo.

Enyanisweni, le meko ibizwa ngokuba kukuqhina kwesisu ixhaphake kakhulu. Asinguwe wedwa, zizigidi zabantu kwihlabathi liphela ezinengxaki. Ke ngoko, kubalulekile ukuyithatha njengento eqhelekileyo le nto kwaye uthathe amanyathelo afunekayo.

Kwenzeka njani oku kuqhina kwesisu?

Kulula kakhulu. Ukuqhina kwenzeka xa ithumbu lakho (okanye amathumbu amakhulu) lifunxa amanzi amaninzi kwindle yakho. Oku kubangela ukuba indle yakho yome, iqine, kwaye kube nzima ukuyidlulisa. Ukucacisa ngakumbi, njengoko ukutya esikutyayo kudlula kwinkqubo yethu yokugaya ukutya, amathumbu ethu afunxa kancinci izondlo. Iimveliso zenkunkuma ezishiyekileyo ekutyeni okutyiweyo zezona zenza indle. Le nkunkuma idlula isuka kwithumbu elincinci iye kwithumbu elikhulu. Amathumbu amakhulu afunxa amanzi kule nkunkuma aze ayenze iqine. Ukuba uqhina, ukutya kwakho kuthatha ixesha elide ukuhamba kwinkqubo yakho yokugaya ukutya kunokuba kufanele. Oku kunika amathumbu akho amakhulu ixesha elingakumbi lokufunxa amanzi. Isiphumo? Indle yakho iba yomile, iqine, kwaye kunzima ukuyidlulisa.

Zithini izizathu zokuqhinwa?

Ukuqunjelwa kunokubangela izinto ezininzi. Ezinye izinto kwindlela esiphila ngayo, amayeza esiwasebenzisayo, kunye nezinye iimeko zonyango zinokukuchaphazela.

Izinto ezibangela indlela yokuphila

Eminye yemikhwa yethu yemihla ngemihla inokuba yimbangela enkulu yokuqunjelwa. Jonga ukuba ezi zinto ziyasebenza na kuwe:

• Ukutya ukutya okune -fiber encinci : Ukuba ukutya esikutyayo akuna-fiber eyaneleyo, indle ayizukubumbeka kakuhle kwaye ayizukudlula lula.
• Ukuncipha kokungena kwamanzi emzimbeni (ukuphelelwa ngamanzi emzimbeni): Xa umzimba ungafumani manzi aneleyo, indle iyoma.
• Ukungazilolongi: Xa umsebenzi womzimba uncipha, ukusebenza kwamathumbu kuyancipha.
• Utshintsho kwimikhwa yemihla ngemihla: Le meko inokwenzeka xa amaxesha ohambo, ukutya, ukusela, okanye ukulala etshintsha.
• Ukutya izinto ezininzi ezifana nobisi netshizi: Abanye abantu bayaqhinwa xa besitya kakhulu ezi zinto.
• Uxinzelelo : Musa ukumangaliswa, uxinzelelo nalo luyayichaphazela le nto.
• Ukubamba umva xa kufuneka uye kwigumbi lokuhlambela: Le yimpazamo eyenziwa ngabantu abaninzi. Kubalulekile ukuyenza xa kufuneka.

Amayeza

Amanye amayeza owasebenzisayo anokubangela ukuqhina kwesisu.

• Ezinye izithomalalisi zentlungu ezinamandla, umzekelo ezo ziqulethe `(Codeine)`, `( Oxycodone - efana neOxycontin®)` kunye `( Hydromorphone - efana neDilaudid®)`.
• Amayeza angengowe-steroidal alwa nokuvuvukala (ii-NSAID) , afana ne -Ibuprofen (Advil®, Motrin®) kunye ne-Naproxen (Aleve®).
• Amayeza okudakumba , afana ne-`(Fluoxetine - efana neProzac®)` okanye `(Amitriptyline - efana ne-Elavil®)`.
• Ezinye ii-antacids, ingakumbi ezo ziqulethe i-calcium okanye i-aluminium (ezifana ne-'Tums®`), zimiselwe abantu abanesifo se-gastritis .
• Iipilisi zentsimbi.
• Amayeza e-allergy (Antihistamines) , umzekelo `(njengeDiphenhydramine - Benadryl®)`.
• Amanye amayeza oxinzelelo lwegazi oluphezulu , umzekelo `(iCalcium channel blockers)` kunye `(iBeta-blockers)`.
• Amayeza kwezinye izifo zengqondo , njenge-`(Clozapine - Clozaril®)` kunye ne-`(Olanzapine - Zyprexa®)`.
• Amayeza okuthintela ukuxhuzula , umzekelo `(Phenytoin)` kunye `(Gabapentin)`.
• Amanye amayeza okuhlanza , afana ne-Ondansetron-Zofran®.

Amayeza amaninzi anjengala anokubangela ukuqhina kwesisu. Ukuba unemibuzo malunga namayeza owasebenzisayo okanye malunga nale meko, buza ugqirha wakho okanye ikhemisti.

Ezinye iimeko zonyango

Ukuqunjelwa kungabangelwa naziimeko ezithile zempilo.

• Iimeko ze-endocrine, umzekelo, i-hypothyroidism, isifo seswekile, i-uremia (ukuqokelelwa kwenkunkuma egazini ngenxa yokungasebenzi kakuhle kwezintso), kunye ne-hypercalcemia (ukwanda kwamanqanaba e-calcium egazini).
• Umhlaza we-Coloral.
• Isifo samathumbu esirhawuzelelayo (IBS).
• I-Diverticulitis (usulelo lweengxowa ezincinci emathunjini amakhulu).
• Ubuthathaka bemisipha yomgangatho we-pelvic (ukungasebenzi kakuhle kwe-outlet yokuqhina). Ezi misipha zinceda ekukhupheni indle.
• I-Obstructed defecation syndrome (imeko ebangela ukuvaleka kwe-efecation).
• Ukuvaleka kwamathumbu (ukuyeka okwethutyana ukusebenza kwamathumbu).
• Izifo ze-neurologic , ezifana nokwenzakala komgogodla, i-multiple sclerosis, isifo sikaParkinson, kunye ne-stroke.
• I-Lazy bowel syndrome (ukubhitya okubuthathaka kwamathumbu amakhulu).
• Ukuvaleka kwamathumbu.
• Iziphene zesakhiwo senkqubo yokugaya ukutya (umz., `(Fistula)`, `(Colonic atresia)`).
• Izifo ezininzi zamalungu omzimba , umz. `(Amyloidosis)`, `(Lupus)` kunye `(Scleroderma)`.
• Ukukhulelwa.

Zithini iimpawu zokuqhinwa?

Umntu onesifo sokuqhinwa unokufumana iimpawu ezifana nezi:

• Ukuya kwindlu yangasese ngaphantsi kwezihlandlo ezithathu ngeveki.
• Indle yomile, iqinile, kwaye inamaqhuqhuva.
• Kunzima ukukhupha indle kwaye kuvakala kubuhlungu.
• Kuvakala ngathi kubuhlungu esiswini kwaye kuqhwalela.
• Ndiziva ndinesicaphucaphu, ngokungathi isisu sam sigcwele.
• Nasemva kokuba ndiye ngasese, ndivakalelwa kukuba isisu sam asikaphumi ngokupheleleyo.

Ngubani onokuba nethuba elikhulu lokufumana ukuqhinwa? (Izinto Ezinobungozi)

Nabani na oneminyaka emininzi unokuba nokuqunjelwa ngamanye amaxesha. Nangona kunjalo, abanye abantu banamathuba amaninzi okuba nale meko rhoqo ('ukuqunjelwa okungapheliyo'). Izinto ezichaphazela oku ziquka:

• Ubudala: Abantu abangaphezu kweminyaka engama-65 ubudala ngokubanzi abasebenzi kangako njengabaselula, imetabolism yabo nayo iyancipha kancinci, kwaye amandla okufinyela kwezihlunu kwinkqubo yokugaya ukutya nawo anokuncipha.
• Ukuba ngumfazi, ingakumbi ngexesha lokukhulelwa nasemva kokubeleka: Utshintsho kwiihomoni lunokubangela ukuqhina. Ngexesha lokukhulelwa, umntwana osesiswini unokutyhala amathumbu aze acothise ukuhamba kwendle.
• Ukutya ukutya okune-fiber encinci.
• Ukusetyenziswa kwamayeza athile.
• Ukubakho kwezinye izifo zemithambo-luvo (izifo zengqondo kunye nomqolo) kunye nezifo zenkqubo yokugaya ukutya.

Ngaba ukuqhinwa kungabangela ezinye iingxaki zempilo?

Ewe, ukuba isitulo asidluliswanga kakuhle kwaye ngexesha elifanelekileyo, ezinye iingxaki zinokubakho.

• Ukudumba kunye nokuvuvukala kwemithambo ekwi-rectum (ii-hemorrhoids).
• Ukuqhekeka kwempundu (ukuqhekeka kwesikhumba sempundu) xa uzama ukuphuma indle eqinileyo.
• Ukosuleleka kwendle ngaphakathi kwiingxowa ezincinci (i-diverticula) ezakheka eludongeni lwamathumbu amakhulu (i-diverticulitis).
• Ukuqokelelwa okukhulu kwendle kwi-rectum nakwi-anus (i-Fecal impaction).
• Ukuzikhama xa usiya kwigumbi lokuhlambela kungonakalisa izihlunu zomgangatho we-pelvic. Ezi zihlunu zikwanceda ekulawuleni ukusebenza kwesinyi. Ukuzikhama ixesha elide kunokubangela ukuba umchamo uphume kwisinyi (stress urinary incontinence).

Kubalulekile: Ukuqhina kwesisu akusoloko kubangela ukuba iityhefu ziqokelele emzimbeni wakho zize zikugulise. Ikholoni yakho sisimo esinokubamba inkunkuma size sande. Nangona kunjalo, ngaphandle kokuba unemeko embi yekholoni (efana ne-"Toxic Megacolon"), iityhefu azivuzi kwiindonga zayo.

Kwenzeka ntoni xa uthetha nogqirha ngale nto?

Ukuthetha nogqirha okanye nabani na malunga nemikhwa yakho yokuzihlambulula (okanye ukungabikho kwayo!) kunokuba ngumsebenzi onzima. Kodwa khumbula, ugqirha wakho ukhona ukukunceda. Bangoochwephesha abaqeqeshiweyo kwezonyango, kwaye bathethe nezigulana ngayo yonke imiba yezempilo onokuyicinga. Ugqirha uza kuqala akubuze imibuzo malunga nembali yakho yezonyango, imikhwa yakho yokuzihlambulula, indlela ophila ngayo, kunye nemisebenzi yemihla ngemihla .

Imibuzo malunga nembali yezonyango:

• Zeziphi izifo onazo ngoku kunye nezo wakha wanazo ngaphambili?
• Ngaba ukhe wehla okanye watyeba kutshanje?
• Ngaba wakha watyandwa inkqubo yokwetyisa ngaphambili?
• Ngawaphi amayeza kunye nezongezo ozisebenzisayo ukunciphisa ukuqhina okanye ezinye izifo?
• Ngaba kukho umntu kusapho lwakho onembali yokuqhinwa, izifo zenkqubo yokugaya ukutya, okanye umhlaza wamathumbu amakhulu?
• Ngaba ukhe wayenza i-``(Colonoscopy)''?

Imibuzo malunga nemikhwa yendlu yangasese:

• Uya kangaphi kwindlu yangasese?
• Injani indle yakho? (umbala, ukuqina)
• Ngaba ukhe wayibona imicu yegazi okanye ebomvu esitulweni sakho?
• Ngaba wakha walibona igazi kwisitulo sendlu yangasese okanye kwiphepha lendlu yangasese emva kokusula?

Imibuzo malunga nendlela yokuphila kunye nemikhwa:

• Utya ntoni ngemini eqhelekileyo?
• Zingaphi iziqhamo nemifuno ozityayo?
• Usela amanzi angakanani?
• Injani imikhwa yakho yokuzilolonga?

Ukongeza, ugqirha uza kwenza uvavanyo lomzimba. Oku kuya kuquka ukuthatha ubushushu bakho, ukubetha kwentliziyo, kunye noxinzelelo lwegazi. Uza kumamela izandi zesisu sakho nge-stethoscope. Uza kuphinda achukumise isisu sakho ukujonga nayiphi na intlungu, ukudumba, okanye amaqhuma.

Khumbula, ugqirha wakho angenza uvavanyo lwe-rectal. Olu luvavanyo olukhawulezileyo olunokuviwa ngomnwe ukujonga naziphi na iziqwenga okanye ezinye iingxaki.

Zeziphi iimvavanyo ezenziwayo ukuze kufunyaniswe unobangela wokuqunjelwa?

Ugqirha wakho usenokungenzi naluphi na uvavanyo, okanye angayalela uvavanyo kunye neenkqubo ezahlukeneyo. Oku kuya kuxhomekeka kwiimpawu zakho, imbali yezonyango, impilo iyonke, kunye nokuba ugqirha ucinga ukuba yintoni imbangela. Kwiimeko ezininzi, akukho mfuneko yovavanyo olongezelelweyo ukuze kwenziwe uxilongo. Nangona kunjalo, ugqirha wakho unokugqiba ekubeni enze uvavanyo olongezelelweyo ngokuxhomekeke kwiimpawu zakho.

• Uvavanyo lwelebhu: Uvavanyo lwegazi nomchamo lunokufumanisa iimeko ezifana ne-hypothyroidism, i-anemia, kunye nesifo seswekile. Isampulu yendle inokuvavanywa ukuze kubonwe iimpawu zosulelo, ukudumba, kunye nomhlaza.
• Uvavanyo lwemifanekiso: Ugqirha wakho unokuyalela i-CT scan, i-MRI scan, okanye uthotho lweendlela zokugaya ukutya ukuze ajonge ezinye iingxaki ezinokubangela ukuqhina kwakho. Nangona kunjalo, ezi aziqhelekanga uku-odolwa.
• I-Colonoscopy: Ugqirha angenza i-"Colonoscopy" okanye i-"Sigmoidoscopy" - oku kuquka ukufaka ityhubhu enekhamera ("scope") kwi-rectum ukuze ijonge ngaphakathi kwamathumbu amakhulu. Ngeli xesha, isampuli yethishu ("Biopsy") inokuthathwa ukuze kuhlolwe umhlaza okanye ezinye iingxaki, kwaye naziphi na ii-polyps, ukuba zikhona, zinokususwa.
• Izifundo zokudluliselwa kwe-Colorectal: Kwezi mvavanyo, uthatha idosi encinci yento ene-radioactive, nokuba yipilisi okanye kunye nokutya, kwaye emva koko ixesha kunye nendlela into ehamba ngayo emathunjini akho iyajongwa.
• Ezinye iimvavanyo zokusebenza kwamathumbu: Ugqirha wakho unokuyalela iimvavanyo ukuze abone ukuba i-anus kunye ne-rectum yakho zibamba kwaye zikhuphe njani isitulo. Ezi ziquka uvavanyo olukhethekileyo lwe-X-ray olubizwa ngokuba yi-defecography (olusetyenziselwa ukujonga ukungasebenzi kakuhle kokuphuma kwegazi kunye nokuqhinwa), kunye novavanyo olubandakanya ukufakwa kwebhaluni encinci kwi-anus yakho (uvavanyo lokukhutshelwa ngaphandle kwebhaluni kunye ne-anorectal manometry).

Unokufumana njani isiqabu kwisisu?

Uninzi lweemeko zokuqhinwa okuncinci ukuya kokuphakathi zinokulawulwa ekhaya. Ukuzinyamekela kuqala ngokuqaphela into oyityayo noyiselayo nokwenza utshintsho olufunekayo. Izinto onokuzenza ekhaya ukuze ufumane isiqabu ngoko nangoko:

• Sela iiglasi ezimbini ukuya kwezine zamanzi ngosuku. Ziphephe iziselo ezine-caffeine kunye notywala, ezinokubangela ukuba umzimba ungabi namanzi. Kwakhona, nciphisa iziselo zeziqhamo kunye neziselo ezineswekile eninzi.
• Ziphephe iinyama ezicutshungulweyo, ukutya okunamafutha, kunye neecarbohydrates ezicociweyo ezifana nesonka esimhlophe, ipasta, kunye neetapile. Yitya iinyama ezingenamafutha aneleyo ezifana nenkukhu kunye neemveliso zobisi ezinamafutha aphantsi.
• Faka iziqhamo, imifuno, iimbotyi, iinkozo ezipheleleyo, kunye nokunye ukutya okutyebileyo kwi-fiber ekutyeni kwakho kwemihla ngemihla. Nciphisa ukutya okunamafutha amaninzi njengenyama, amaqanda kunye netshizi.
• Yitya iiprunes, i-bran cereal, kunye neziqhamo ezityebileyo kwifayibha ezifana neeorenji, ipayinapile, amastrawberry, imango, iavokhado kunye nepapaya.
• Gcina idayari yokutya uze uchonge ukuba zeziphi ukutya ezibangela ukuqhinwa.
• Ukuzilolonga. Nokuba yinto elula njengokuhamba inokunceda.
• Lumka ngendlela ohlala ngayo kwindlu yangasese. Ukuphakamisa imilenze yakho kancinci, ukugoba ngasemva, okanye ukuhlala unqamleze imilenze kunokwenza kube lula ukuphuma ebhedini.
• Zama ukuthatha isongezelelo sefayibha (esifana neMetamucil®, MiraLAX®, Citrucel®, okanye iBenefiber®) kwikhemesti. Kungcono ukuqala kancinci xa uqala ezi zinto.
• Ukuba kuyimfuneko, thatha isithambisi sendle okanye isilalisi (esifana neDocusate) kwikhemesti. Ii-mineral oil enemas kunye ne-stimulant laxatives nazo zikhetho. Kukho iintlobo ezininzi ze-laxatives. Cela uncedo kugqirha wakho okanye kugqirha wakho ukukhetha eyona ifanelekileyo kuwe. Musa ukusebenzisa i-laxatives kangangeeveki ezingaphezu kwezimbini ngaphandle kokubonisana nogqirha. Ukusebenzisa i-laxatives kakhulu kunokwenza iimpawu zakho zibe zimbi ngakumbi.
• Musa ukusebenzisa izinto ezifana namaphephandaba okanye iifowuni xa uzama ukuya kwindlu yangasese.
• Musa ukuzibamba xa ufuna ukuya kwigumbi lokuhlambela. Ukwenza njalo kunokuthintela isignali esuka kumathumbu amakhulu iye engqondweni yakho (ikuxelela ukuba ukhulule).

Lumka ngamayeza kunye nezongezo.

Ukongeza kwiindlela zokuzinyamekela, ugqirha wakho uza kujonga amayeza kunye nezongezo ozithathayo (ukuba uthatha naziphi na). Ezinye zezi zinokubangela ukuqhina. Ukuba kunjalo, ugqirha wakho unokucebisa ukuba utshintshe idosi, utshintshele kwelinye iyeza, okanye uyeke isongezo. Ungaze uyeke ukuthatha amayeza okanye izongezo zakho ngaphandle kokuthetha nogqirha wakho kuqala.

Amayeza okuqunjelwa ngugqirha

Kukho iintlobo ezahlukeneyo zamayeza anikwa ngoogqirha ukunyanga ukuqhinwa:

• `(I-Lubiprostone (i-Amitiza®))`
• `(IPrucalopride (Prudac®, Motegrity®))`
• `(I-Plecanatide (Trulance®))`
• `(I-Lactulose (iCephulac®, iKristalose®))`
• `(I-Linaclotide (i-Linzess®))`

Ngokusekelwe kwiziphumo zovavanyo lwakho, ugqirha wakho uya kukhetha iyeza elifanelekileyo kuwe.

Utyando

Utyando alufuneki rhoqo ukuze kunyangwe ukuqhina. Nangona kunjalo, ukuba ukuqhina kwakho kubangelwa yingxaki yesakhiwo kwikholoni yakho, ugqirha wakho unokucebisa utyando. Umzekelo:

• Ukuvaleka kwamathumbu.
• Ukuqina kwamathumbu.
• Ukuqhekeka kwempundu.
• Ukuhla kwesisu kukuphuma kwenxalenye yesisu kwilungu lobufazi.

Ezinye iimeko ezibangela ukungasebenzi kakuhle kwe-outlet tract constipation zinokunyangwa ngotyando. Oku kunokuxoxwa kuphela emva kovavanyo. Kwakhona, ukuba i-colonoscopy ibonisa ukuba unomhlaza kwi-colon yakho, i-rectum, okanye i-anus, unokufuna utyando.

Ungakuthintela njani ukuqhinwa?

Amayeza afanayo asetyenziswa ekhaya ukunyanga ukuqhinwa angasetyenziselwa ukuthintela ukuba kube yingxaki engapheliyo:

• Yitya ukutya okunesondlo okutyebileyo kwifayibha. Iziqhamo, imifuno, iimbotyi, amandongomane, kunye nesonka esipheleleyo kunye neenkozo ziyimithombo emihle yefayibha. Ifayibha namanzi anceda ukuhambisa indle emathunjini akho. Uninzi lweziqhamo lunefayibha eluswini lwazo. Iziqhamo ezinokutyiwa kunye nembewu (ezifana neestrawberry) ziphezulu kwifayibha. I-Bran ikwangumthombo olungileyo wefayibha. Yitya i-bran cereal, okanye yongeza i-bran ekutyeni okufana neesuphu kunye neyogathi. Abantu abanesifo sokuqhinwa kufuneka batye phakathi kwe-18 kunye ne-30 grams yefayibha ngosuku. (Ukuba une-diverticulitis, ugqirha wakho unokukucebisa ukuba uziphephe iziqhamo ezinembewu.)
• Sela iiglasi zamanzi ezi-8 ze-ounce ezi-8 ngosuku. (Qaphela: Abanye abantu banokuba nokuqhinwa xa besela ubisi.) Iziselo ezine-caffeine ezifana nekofu, iti, kunye neziselo ezibandayo zinokukubangela ukuba ungabi namanzi emzimbeni. Usenokufuna ukuyeka ukuzisela ezi zinto de ubuyele esiqhelweni sakho sendlu yangasese.
• Zilolonge rhoqo. Akunyanzelekanga ukuba kube nzima, nokuhamba nje kuyanceda kakhulu.
• Isongezelelo esifana ne-magnesium singasetyenziselwa ukuqhina kwesisu. (Ayingabo bonke abantu abafanele bathathe i-magnesium. Buza ugqirha wakho ngaphambi kokuba uyithathe.)
• Xa ufuna ukuya kwigumbi lokuhlambela, kwenze oko. Musa ukulibazisa.

Ndifanele ndimbone nini ugqirha?

Kwimeko enjalo, ngokuqinisekileyo kuya kufuneka ubone ugqirha:

• Ukuba ukuqhinwa yingxaki entsha kuwe.
• Ukuba ubona igazi esitulweni sakho.
• Ukuba unciphisa umzimba ngempazamo.
• Ukuba unentlungu ebuhlungu xa usiya kwindlu yangasese.
• Ukuba ukuqhinwa kwakho kuhlala ixesha elingaphezulu kweeveki ezintathu.
• Ukuba uneempawu `zokungasebenzi kakuhle kwendlela yokuphuma kwesisu`.

Yeyiphi imibuzo omele uyibuze ugqirha?

Xa ubona ugqirha, ungabuza imibuzo efana nale:

• Kutheni ndiqunjelwe?
• Yintoni endinokuyenza/endinokuyenza ukuze ndifumane isiqabu ngoko nangoko kwingxaki yokuqhinwa?
• Zeziphi iindlela zonyango zasekhaya ozicebisayo?
• Ndifanele nditye kwaye ndisele ntoni ukuze ndithintele ukuqhinwa?
• Ndingakuthintela njani ukuqhinwa?

Khumbula, thetha ngokukhululekileyo nangokunyaniseka nogqirha wakho malunga nemikhwa yakho yokuhlamba indlu yangasese kunye nayo nayiphi na inkxalabo okanye imibuzo onokuba nayo. Ukuya kwindlu yangasese yinto sonke ekufuneka siyenze. Ukuqhina kwesisu kungaba yimeko yexeshana, ingxaki yexesha elide, okanye uphawu lwemeko enzima ngakumbi. Ngoko ke hlala ukhuselekile. Bona ugqirha, ingakumbi ukuba ubona utshintsho kwindlela yakho yokuhlamba indlu yangasese, okanye ukuba uziva ngathi amathumbu akho alawula ubomi bakho.

Khumbula eyona nto ibalulekileyo (Umyalezo Wokuya Ekhaya)

Ngoko ke, ukuqhina yimeko echaphazela abantu abaninzi, kodwa idla ngokulawulwa ekhaya. Izinto eziphambili kukusela amanzi amaninzi, ukutya ukutya okunefayibha eninzi, ukuzilolonga, nokungalibazisi ukuya kwigumbi lokuhlambela. Ngamanye amaxesha, inokubangelwa ngamayeza esiwasebenzisayo okanye ezinye iimeko zonyango. Ngoko ke, ukuba unale ngxaki iqhubekayo, okanye ukuba uneempawu eziyingozi ezifana nokopha, ngokuqinisekileyo bonana nogqirha kwaye ufumane ingcebiso. Akukho nto unokuba neentloni ngayo okanye uyoyike, kuba impilo yakho yeyona nto ibalulekileyo!

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Ukuqhinwa , ukuqhinwa, isitulo esomileyo, ubunzima bokuya kwindlu yangasese, ifayibha, ukugaya ukutya, impilo