Kuqhelekile ukuba sonke sizive sidiniwe kwaye sidiniwe ngamanye amaxesha. Kuqhelekile ukuba sizive sidiniwe ngokuhlwa emva kokusebenza okanye ukudlala nzima imini yonke. Kodwa ukudinwa okukhulu esithetha ngako namhlanje, okanye igama lezonyango elithi 'Ukudinwa', kwahlukile ngokupheleleyo. Olu luhlobo lokudinwa olukwenza uzive ngathi awukwazi nokuvuka ebhedini kusasa, awufuni ukuya emsebenzini, kwaye uzive ngathi udiniwe imini yonke.
Yintoni Ukudinwa? Ngaba kwahlukile ekudinweni okuqhelekileyo?
Ngamafutshane, ukudinwa okuqhelekileyo yinto ehamba nokulala kamnandi ebusuku nokuphumla. Kodwa kwimeko ebizwa ngokuba yi-'Ditigue', uhlala uziva ulele kwaye ungenabomi. Kwakhona, nokuba ulala okanye uphumle kangakanani, loo kudinwa akupheli. Nguwo lowo umahluko ophambili.
Oku kudinwa kakhulu kunokuhamba nezinye iimpawu ezininzi. Cinga ukuba ngaba uyaziqhela na ezi mpawu.
| Uphawu | Inkcazo |
|---|---|
| Izinto ezivezwa ngengqondo | Ukulahlekelwa ngumdla wokwenza nantoni na, ukungafuni nokwenza izinto obukade uzonwabela, ukungazinzi, ukucaphuka, kunye nobunzima bokugxila. |
| Izinto ezivakala ngathi ngumzimba wakho | Intlungu yemisipha kunye nobuthathaka, amehlo adiniweyo, imilenze ediniweyo, amahlombe aqinileyo, kunye nokuziva ungenabomi emzimbeni wonke. |
| Amandla kunye nenkuthazo | Ukuba namandla aphantsi kakhulu kunye nomnqweno wokwenza into ethile. |
Kutheni siziva sidiniwe kangaka?
Zininzi izizathu zoku. Ngamanye amaxesha kunokuba yinto yexeshana. Oko kukuthi, inokulungiswa ngotshintsho oluthile kwindlela esiphila ngayo. Kodwa ngamanye amaxesha, ingaba yimeko engapheliyo ehlala ixesha elingaphezu kweenyanga ezi-6. Kwimeko enjalo, kufuneka sijonge imeko yezonyango engabonakaliyo.
Makhe sijonge iindidi ezimbalwa eziphambili zezizathu.
1. Imikhwa yethu yokuphila
Eminye imikhwa ebomini bethu bemihla ngemihla inokuchaphazela ngokuthe ngqo oku kudinwa okugqithisileyo.
- Ukutya okungenampilo: Akuqhelekanga ukuziva udiniwe xa umzimba wakho ungafumani izondlo ezifanelekileyo ozifunayo.
- Ukusetyenziswa kotywala neziyobisi: Ezi zinto ziphazamisa ukusebenza komzimba ngokuqhelekileyo kwaye zibangela ukudinwa.
- Uxinzelelo kunye nokudinwa: Xa usebenza phantsi koxinzelelo oluqhubekayo, ingqondo nomzimba wakho ziyadinwa.
- Ukungazilolongi: Xa umzimba ungasebenzi, amanqanaba amandla ayancipha kwaye ukudinwa kuyanda.
2. Iingxaki zokungalali
Ukulala kakuhle kubalulekile ukuze ube sempilweni. Ukuba kukho naziphi na izifo ezinxulumene nokulala, yimbangela enkulu 'yokudinwa'.
- Ukungalali: Ukuba awulali kakuhle ebusuku, kuqhelekile ukuba uzive udiniwe ngosuku olulandelayo.
- I-Sleep Apnea: Le meko, apho ukuphefumla kuyeka ngexesha lokulala, ithintela ingqondo nomzimba ukuba ufumane ioksijini efunekayo. Ngenxa yoko, uziva udiniwe nokuba ulala kangakanani na.
- Ezinye iingxaki zokulala: Iimeko ezifana ne-'Narcolepsy' (ukulala ngequbuliso).
3. Amanye amayeza kunye nonyango
Oku kudinwa kunokubakho njengesiphumo esingesihle samayeza athile owasebenzisayo xa unesifo esithile.
- Amanye amayeza anikwa izifo zengqondo: iiBenzodiazepines, iiAntipsychotics.
- Amanye amayeza oxinzelelo lwegazi oluphezulu aquka: `(Beta-blockers)`.
- Amayeza okubangela i-aleji (i-Antihistamines)
- Unyango lomhlaza: Ungaziva udiniwe kakhulu emva konyango olufana ne-chemotherapy.
Eyona nto ibalulekileyo kukuba, nokuba ucinga ukuba udiniwe ngenxa yamayeza owaselayo, ungaze uyeke ukuwasela ngaphandle kokubuza ugqirha wakho.
4. Iimeko Zezonyango Ezisisiseko
Ixesha elininzi, ukudinwa okungapheliyo kubangelwa yimeko ethile yempilo engabonakaliyo. Yile nto ekufuneka siyixhalabele kakhulu.
| Udidi lweSifo | Imizekelo |
|---|---|
| Iintsholongwane | Izifo ezifana nomkhuhlane, i-COVID-19, i-dengue, i-pneumonia, kunye ne-HIV. |
| Izifo zentliziyo nemiphunga | Isifo sentliziyo, ukusilela kwentliziyo okubangelwa kukunganyamezelani, i-COPD. |
| Iimeko zempilo yengqondo | Uxinzelelo, Ixhala, Ingxaki Yoxinzelelo Emva Kwengozi (PTSD). |
| Izifo zenkqubo yomzimba yokuzikhusela (i-Autoimmune) | Uhlobo 1 lwesifo seswekile, iLupus, iRheumatoid Arthritis. |
| Ukungalingani kwamahomoni | I-Hypothyroidism yimbangela eqhelekileyo yokudinwa. |
| Ezinye izifo ezingapheliyo | Umhlaza, Isifo Sokudinwa Okungapheliyo, I-Fibromyalgia, Isifo Sezintso, Isifo Seswekile Sohlobo Lwesibini. |
| Ukunqongophala kwesondlo | I-anemia ebangelwa kukungabikho kwe-iron, ukungabikho kwe-vitamin D okanye i-vitamin B12, ukuphelelwa ngamanzi emzimbeni. |
Ugqirha angakunceda njani?
Ukuba uqhubeka uziva udiniwe kangaka, eyona nto ilungileyo onokuyenza kukubona ugqirha. Ugqirha uza kukubuza ngendlela ophila ngayo, amayeza owasebenzisayo, kunye nendlela obuziva ngayo ukusukela oko iimpawu zaqala. Emva koko, baya kwenza uvavanyo lomzimba.
Rhoqo, kufuneka uvavanyo lwegazi ukuze kufunyanwe unobangela.Basenokukucela ukuba wenze izinto ezinje. Umzekelo, ukubala igazi ngokupheleleyo, amanqanaba ehomoni ye-thyroid, amanqanaba eevithamini, kunye novavanyo lokujonga isifo seswekile. Ezi mvavanyo zinokukunceda ufumane unobangela oyintloko.
Xa sele ifunyenwe imbangela, ugqirha uza kukunceda uyinyange.
Yintoni onokuyenza ekhaya ukunciphisa oku kudinwa?
Ngaphandle kokuba unesifo esinzulu esingabonakaliyo, ukwenza utshintsho oluncinci kwindlela ophila ngayo kunokunciphisa kakhulu oku kudinwa.
- Lala kakuhle ebusuku: Zama ukulala ubuncinane iiyure ezisi-7-9 yonke imihla . Kuphephe ukusela ikofu, iti, nokusebenzisa ifowuni yakho ngaphambi kokuba ulale. Ziqhelise ukuya kulala nokuvuka ngexesha elinye.
- Ziphephe iziyobisi notywala: Ezi zinto ziya kukuhlutha amandla.
- Yitya ukutya okunesondlo: Yitya ukutya okunempilo okuquka iziqhamo, imifuno kunye neeproteni ezingenamafutha. Sela amanzi amaninzi imini yonke.
- Lawula uxinzelelo: Khulula ingqondo yakho ngezinto ezifana neyoga, ukucamngca, kunye nokuzilolonga ngokuphefumla.
- Zilolonge rhoqo: Endaweni yokuhlala phantsi kuba udiniwe, qala ukwenza into efana nokuhamba okanye ukubaleka. Kunokuba nzima ekuqaleni, kodwa emva kwexesha elithile uya kuziva iingenelo. Kodwa ungagqithisi. Thetha nogqirha wakho malunga nohlobo lomthambo olulungele wena.
- Gcina ubunzima obusempilweni: Ukutyeba kunye nokuncipha kobunzima kunokubangela ukudinwa. Buza ugqirha wakho malunga nobunzima obusempilweni obuhambelana nobude bakho.
Ndifanele ndimbone nini ugqirha ngale nto?
Akukho nto yokoyika xa uziva udiniwe ngamanye amaxesha. Kodwa kukho iimeko apho kufuneka ufune ingcebiso kugqirha.
| Ixesha lokufuna ingcebiso kwezonyango | |
|---|---|
| Ukuba unale mpawu, bonana nogqirha. | |
| |
| Ukuba udiniwe zezi mpawu, yiya esibhedlele (ETU) ngoko nangoko. | |
|
Umyalezo Wokuya Ekhaya
- Ukudinwa yimeko enzima kakhulu kunokudinwa okuqhelekileyo, ehlala ihleli, kwaye ichaphazela ubomi bakho.
- Izizathu zoku zingaqala kwindlela yokuphila ukuya kwiimeko zempilo ezinzulu.
- Ukuba udinwa ngendlela engachazekiyo ohlala iintsuku ezingaphezu kwezimbalwa, musa ukulibala. Ngokuqinisekileyo bonana nogqirha ukuze ufumane unobangela.
- Utshintsho oluhle kwindlela ophila ngayo lunokubangela isiqabu, kodwa kubaluleke kakhulu ukufuna unyango ukuba kuyimfuneko.
- Hlala uqaphela iimpawu ezilumkisayo ezifana neentlungu zesifuba kunye nobunzima bokuphefumla. Ukuba ufumana nayiphi na kwezi, yiya kwiSebe lezeMpilo eziNgxamisekileyo (ETU) esibhedlele ngoko nangoko.
👩🏽⚕️ Imibuzo eyongezelelweyo (Ii-FAQ)
💬 Yintoni ukudinwa nokudinwa okungapheliyo?
Ukudinwa yimvakalelo yokudinwa eqhelekileyo eyenzeka emva kokusebenza/ukulala imini yonke ize iphele emva kokulala kancinci. Kodwa le 'Ditigue' yimeko eyingozi enokuba luphawu lwesilumkiso sesifo esinzima/esihlala ixesha elide apho uziva ngathi umzimba wakho wonke ucinezelwe bubunzima obunzima (Ukudinwa Okukhulu) nokuba ulele kakuhle iiyure ezili-10 ngosuku, ungenzi nto, kwaye uzive udiniwe bubomi!
💬 Zeziphi izizathu eziphambili zokudinwa nokungaphili nangona sele ulele ngolu hlobo?
Kukho izizathu ezininzi eziphambili zoku: 1) 'Isifo sentliziyo kunye nokusilela kwentliziyo' - xa intliziyo ingakwazi ukupompa igazi, umzimba ulahlekelwa ngamandla awo. 2) 'I-anemia' - xa umzimba ungenazo iiseli ze-iron kunye neebomvu zegazi zokuthwala ioksijini, kuyenzeka ukudinwa. 3) I-Hypothyroidism. 4) Isifo seswekile, kwaye esona siyingozi kukuba ukuba kukho 'umhlaza/i-leukemia' ekhula emzimbeni, olu hlobo lokudinwa okunganyamezelekiyo lunokwenzeka!
💬 Zithini 'iimpawu ezibomvu' ezihamba nokudinwa? Ufanele uye nini kugqirha?
Nangona inokuba yinto ecaphukisayo, ukuba 1) ufumana iintlungu esifubeni okanye ukuphefumla kancinci xa uzama, 2) ufumana ukwehla kobunzima ngequbuliso ngaphandle kwesizathu esicacileyo (ukwehla kobunzima okungachazwanga - umhlaza), 3) ufumana ukopha/ukudumba kwiindawo ezahlukeneyo kunye nomkhuhlane, 4) uzive uzibulala (uxinzelelo olukhulu), akufuneki uhlale kwindawo enye kwaye uye esibhedlele ngoko nangoko (Uvavanyo lwegazi/ECG)!
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