Ngaba uziva ubuthathaka rhoqo okanye usokola ukuchacha kwisifo? Masithethe 'ngoButhathaka' | Nirogi Lanka

Ngaba wakha waziva udiniwe ngumkhuhlane kangangokuba awukwazi nokuvuka ebhedini? Okanye mhlawumbi uziva ngathi awusenawo amandla okuphatha imisebenzi yakho yemihla ngemihla ngendlela owawusenza ngayo ngaphambili? Oku akusiyonto nje yendalo yokwaluphala. Namhlanje, eNirogi Lanka, sifuna ukuthetha ngemeko eyaziwa ngokuba yi -'Frailty' . Yimeko yempilo ebalulekileyo abantu abaninzi abayityeshelayo, kodwa yinto ekufuneka siyiqonde sonke.

Yintoni kanye kanye 'iFrailty'?

Ngamafutshane, 'uBurhabaxa' bubhekisa kwimeko apho umzimba wakho ulahlekelwa ngamandla awo emvelo okuzivuselela aze aphile ngokwawo emva kokugula okanye ukwenzakala. Cinga ngayo 'njengokuba amandla okubuyisela' omzimba wakho ehla . Xa oku kusenzeka, nokuba nengxaki encinci yempilo inokubangela impembelelo enkulu. Ayikuko nje ukuziva ubuthathaka emzimbeni; impilo-ntle yakho yengqondo, ukusebenza kwengqondo, kunye nokuqina konke kudibene apha. UBurhabaxa abuphuhli ngobusuku obunye; yimeko eqhubekayo eyenzeka kancinci kancinci. Iindaba ezimnandi zezokuba kwezinye iimeko, inokulawulwa okanye iguqulwe, nangona oku kuyahluka kumntu nomntu.

Cinga ngempilo yakho njengeakhawunti yebhanki. Yonke into oyenzayo—ukususela ekuphefumleni nasekuqhwanyazeni ukuya ekutyeni nasekuhlambeni—ihlawulelwa kule akhawunti. Xa ugula okanye ufumana ukwenzakala, umzimba wakho kufuneka utsale imali kule akhawunti ukuze uphile. **Okukhona une "imali" engakumbi (amandla agciniweyo) kule akhawunti yezempilo, kokukhona usiya kude kakhulu "noButhathaka."** Nangona kunjalo, ukuba le akhawunti ayisebenzi—oko kuthetha ukuba umzimba wakho awunawo amandla kwanangemisebenzi yemihla ngemihla—ungena kwimeko yobuthathaka. Kufana nokungena kwi "overdraft," apho umzimba wakho uqala ukufuna inkxaso yangaphandle ukuze usebenze.

Zithini Iimpawu Zobuthathaka?

Ukuba unengxaki yokugula, unokubona enye okanye ngaphezulu kwezi mpawu zilandelayo:

• Ukudinwa nokudinwa rhoqo: Ukuziva udiniwe nasemva kwemisebenzi emincinci, okanye ukuziva ulele ngendlela engaqhelekanga imini yonke.
• Ubuthathaka bemisipha kunye nokuphelelwa ngamandla: Ukufumanisa kunzima ukuphakamisa izinto obuzisebenzisa lula, okanye ubunzima bokuma esitulweni.
• Ukucotha okanye ubunzima bokuhamba: Ukuhamba kancinci kancinci, okanye ukuziva ungaqinisekanga ngeenyawo zakho.
• Ukulahlekelwa yibhalansi: Ukuziva ungaqinisekanga, ukhubeka rhoqo, okanye uwela phantsi.
• Iingxaki zokulawula isinyi okanye amathumbu: Ukuba nokuvuza komchamo okuncinci ('ukungakwazi ukuzibamba') xa uhleka okanye wothuka, okanye unengxaki yokunyakaza kwamathumbu ngokungazikhetheliyo ('ukungakwazi ukuzibamba').
• Ukuzikhupha ebantwini: Ukuziva ungathandi ukuphuma, ukudibana nabantu, okanye ukuchitha ixesha elihle nabahlobo kunye nosapho.
• Umoya ophantsi okanye ukudakumba: Ukuziva ungonwabanga, ungenawo amandla, okanye ungenamdla kwizinto owawuzithanda ngaphambili.
• Ukulahlekelwa kukuzimela: Ukufuna uncedo ngemisebenzi yemihla ngemihla yokuzinyamekela, njengokutya, ukunxiba, okanye ukuhlamba.
• Ukunciphisa umzimba ngengozi: Ukunciphisa iikhilogram ezininzi kwiinyanga ezimbalwa ngaphandle kokuzama.

Kutheni Kukho Ubuthathaka?

Ubuthathaka buyenzeka xa umzimba wakho ungasenawo amandla okubuyela umva emva kokugula okanye ukwenzakala. Apha eNirogi Lanka, sifuna uqonde ukuba oku kudla ngokuba yinkqubo eyenzeka kancinci kancinci, eqhutywa zizifo ezingapheliyo ezihlala ixesha elide, amayeza athile, ukungondleki kakuhle , okanye ukungabikho komsebenzi womzimba ngokuhamba kwexesha.

Uyakhumbula umzekelo weakhawunti yebhanki yezempilo? Izinto ozikhethayo kunye nemikhwa exhasa impilo-ntle yakho zisebenza 'njengediphozithi' kule akhawunti, zikunceda uthintele ubuthathaka:

• Imfuza yakho, imbali yezonyango zosapho, kunye nophuhliso lobomi bakho bokuqala:Nangona ungenakuzitshintsha ezi zinto, ukuziqonda kusinceda silawule impilo yakho ngcono.
• Ukuzilolonga rhoqo, okucwangcisiweyo.
• Ukutya ukutya okunesondlo esifanelekileyo nesityebileyo.
• Ulawulo olusebenzayo loxinzelelo.

Kwelinye icala, ezinye iziganeko zisebenza 'njengokutsalwa kwemali' kwiakhawunti yakho yezempilo, zichitha amandla akho agciniweyo kwaye zinegalelo ekubuthathaka:

• Izifo zexesha elifutshane, ezinje ngemikhuhlane, umkhuhlane, okanye ukutyhefeka kokutya.
• Ukulimala okuncinci emzimbeni, njengokutsalwa kwemisipha, ukukruneka, okanye ukwaphuka koxinzelelo.
• Iziganeko ezinzulu, kuquka izifo ezingapheliyo eziqhubekayo kunye nokwenzakala okukhulu okufana nokuqhekeka kwesinqe.

Iimeko Ezingapheliyo Ziyichaphazela Njani Ingxaki Yokungakwazi Ukuzikhusela?

Okukhona ulawula iimeko zempilo ezingapheliyo, kokukhona umngcipheko wakho wokuba buthathaka uphezulu. Ezi ngxaki zempilo zilandelayo zinokuba negalelo okanye zibe mandundu ngakumbi:

• Iingxaki zamathambo: Iimeko ezifana ne -osteopenia okanye i-osteoporosis ezibhityanisa kwaye zenze amathambo akho abe buthathaka, nto leyo ewenza abe buthathaka.
• Iimeko ze-neurological: Izifo ezichaphazela intshukumo, inkumbulo, kunye nokuqonda, ezifana ne -Parkinson's (iingxaki zokunyakaza) okanye i-dementia.
• Izifo zentliziyo: Umzekelo, isifo sentliziyo esingapheliyo.
• Izifo ezizikhusela ngokwazo: Iimeko ezifana neMultiple Sclerosis (MS) okanye iRheumatoid Arthritis.
• Iingxaki zamalungu: Ukuwohloka kwamathambo okanye ukuphola emva kotyando lokutshintshwa kwamalungu.
• Utshintsho lwe-metabolism kunye nokuncipha kobunzima bomzimba: Imicimbi efana nokutyeba kakhulu, ukutyeba kancinci, i-sarcopenia (ukulahlekelwa yimisipha), okanye isifo seswekile.
• Izifo zangaphakathi zomzimba, kuquka nesifo sesibindi esingapheliyo okanye isifo sezintso.
• Iimeko zokuphefumla: Iingxaki zemiphunga ezingapheliyo ezifana ne -asthma kunye ne-Chronic Obstructive Pulmonary Disease (COPD).

Ngubani osemngciphekweni ophezulu wokufumana ubuthathaka?

Ngokutsho kophando lwezonyango, zininzi izinto ezinokunyusa umngcipheko wakho wokuba buthathaka:

• Ubudala: Malunga nomntu omnye kwabalishumi abaneminyaka engaphezu kwama-65 ubudala unokuphila nobuthathaka. Eli nani liyanda liye kuthi ga komnye kwabane kwabo baneminyaka engaphezu kwama-85 ubudala. Nangona kunjalo, ubuthathaka abuyonto ingenakuphepheka yokwaluphala; bunokuchaphazela abantu nakweliphi na inqanaba lobomi.
• Ukugula okanye ukwenzakala okukhulu: Okukhona imeko yakho yezempilo inzima, kokukhona umngcipheko wakho wokuba buthathaka uphezulu. Imizekelo ephambili ibandakanya i-sepsis (enokubangela umonakalo osisigxina wamalungu omzimba) kunye nokuqhekeka kwesinqe .
• Unyango lweemeko ezinzima: Nangona ukungenelela okuthile kwezonyango kubalulekile, kunokubeka uxinzelelo olukhulu emzimbeni wakho. Iqela lakho lezempilo liqwalasela ngononophelo ezi ngozi ngaphambi kokuba lizicebise. Imizekelo ibandakanya utyando lomhlaza, i-chemotherapy, unyango lwe-radiation , okanye utyando lokufakelwa amalungu omzimba .
• Iimeko zokuzalwa: Abanye abantwana abazalwa beneemeko ezinzima, ezifana nezifo zentliziyo zokuzalwa , banokuba nobuthathaka. Ezi ngxaki zobuntwana zinokunyusa umngcipheko wobuthathaka de babe ngabantu abadala.
• Inethiwekhi yakho yenkxaso:Xa bekuvavanya ubuthathaka bakho, oogqirha bajonga noluntu lwakho—kuquka usapho, abahlobo kunye noluntu. Ukungabi nankxaso enamandla kunokunyusa umngcipheko wakho wobuthathaka, njengoko kwenza ukulawula ukutya okunesondlo kwemihla ngemihla, ukunamathela kumayeza, umsebenzi womzimba, kunye nokusebenzisana nabantu kube nzima kakhulu.

Ziziphi Iingxaki Ezinokubangelwa Bubuthathaka?

Ukungabi namandla kunokubangela iingxaki ezininzi zempilo, eziquka:

• Ukubuthathaka kwenkqubo yakho yokuzikhusela komzimba: Oku kukwenza ube sesichengeni sosulelo olutsha kwaye kunciphise ixesha lakho lokuchacha.
• Ukwandisa umngcipheko wakho wokwenzakala: Neziganeko ezincinci zinokukhokelela ekwenzenikala okukhulu okuthabatha ixesha elide ukuphola.
• Ukuya esiba mandundu kwezinye iimeko zempilo: Oko kusenokuba sisifo esincinci kunokuya sikhula ngokukhawuleza sibe yimeko enzima nesongela ubomi.
• Ukunciphisa iindlela zakho zonyango: Ukuba uphila nobuthathaka, utyando oluthile oluhlaselayo okanye unyango oluqatha lusenokungabi lukhuselekile kuwe.
• Okukhokelela ekukhubazekeni komzimba.
• Ukuchaphazela ukuzimela kwakho: Ubuthathaka bunokwenza kube nzima okanye kungenzeki ukuba uhlale ukhuselekile wedwa ngaphandle koncedo lwemihla ngemihla.
• Ukunciphisa ixesha lokuphila: Xa iingxaki zempilo ezinzima zisanda, ubuthathaka bunokwenza ezi ngxaki zibe yingozi ebomini.

Oogqirha Bayifumanisa Njani Ingxaki Yokungakwazi Ukuzikhusela?

Ukuze afumanise ukuba unengxaki yobuthathaka, ugqirha wakho uya kwenza uvavanyo olucokisekileyo. Oku kudla ngokubandakanya uvavanyo olupheleleyo lomzimba kunye nezikali ezikhethekileyo zobuthathaka kunye neenkqubo zokufumana amanqaku . Ezi zixhobo zisinceda sihlole ukuba ubuthathaka bakho na, kwaye ukuba kunjalo, sihlole ubukhali balo.

Nangona iingcali zezempilo kwihlabathi liphela zisebenzisa iinkqubo zokufumana amanqaku ezingaphezu kweshumi ezahlukeneyo, akukho "mgangatho wegolide" omnye. Nangona kunjalo, uninzi lolu vavanyo lugxila kwizalathisi ezintlanu eziphambili zeklinikhi:

• Ukunciphisa umzimba ngokungeyomfuneko: Ukunciphisa ubunzima obuziikhilogram ezili-10 (malunga ne-4.5 kg) okanye ngaphezulu kunyaka ophelileyo ngaphandle kokuzama.
• Amandla okubamba ngesandla anciphileyo: Ukubamba ngesandla okubuthathaka xa kuthelekiswa nabanye abantu abaneminyaka yakho kunye nesini sakho semvelo.
• Ukuncipha kwamandla kunye nokuqina: Ukuziva udiniwe okanye udiniwe rhoqo.
• Isantya sokuhamba esicothayo: Ukuhamba okanye ukuhamba ngesantya esicothayo kakhulu.
• Amanqanaba aphantsi omsebenzi womzimba: Ukuthatha inxaxheba kuqheliselo okanye kwintshukumo encinci kakhulu.

Iingcali zonyango zihlala zivavanya izalathisi zamandla omzimba, ezinje ngamandla okubamba ngesandla, xa zivavanye ubuthathaka. Olu gxininiso ekusebenzeni komzimba yingakho abantu abaninzi bekholelwa ngempazamo ukuba ubuthathaka bubuthintelo bomzimba kuphela, endaweni yokuba yimeko yempilo entsonkothileyo eneenkqubo ezininzi.

Izikali ezahlukeneyo zokuxilonga zivavanya ezi zinto ngeendlela ezahlukeneyo. Ezinye iimvavanyo ezibanzi zikwavavanya umsebenzi wakho wokuqonda, ulawulo lwesinyi/amathumbu (ukungakwazi ukuzibamba), kunye nenethiwekhi yakho yenkxaso yoluntu .

Ngokuxhomekeke kwiimfuno zakho, ugqirha wakho unokucebisa uvavanyo olongezelelekileyo. Oku kungabandakanya ukulinganisa i-Body Mass Index (BMI) yakho ukujonga ukulahleka kwemisipha, okanye ukwenza uvavanyo olusemthethweni lomngcipheko wokuwa . Ugqirha wakho uza kuxoxa nawe ukuba zeziphi iimvavanyo ezifanelekileyo kuwe.

Iphathwa kwaye ilawulwa njani iFrailty?

Ngesicwangciso sonyango esifanelekileyo kunye nenkxaso, ubuthathaka bunokulawulwa ngempumelelo, kwaye kwiimeko ezininzi, bunokuguqulwa. Nazi iindlela eziphambili esizisebenzisayo ukukunceda ufumane amandla akho kwakhona:

• Ukulawula iimeko ezinxulumene nobuthathaka: Ukunyanga ngempumelelo ezinye iimeko zakho zempilo ezisisiseko kunokunciphisa kakhulu uxinzelelo emzimbeni wakho kwaye kukuncede ubuyisele amandla akho.
• Unyango lomzimba: Oku kunokukunceda wakhe kwakhona amandla akho omzimba, kwandise ukunyamezela kwakho, kwaye kuphucule ibhalansi yakho.
• Iinkqubo ezikhethekileyo zokulungisa imeko: Ezi nkqubo zenzelwe ukukunceda uphile emva kweziganeko ezinzima ezinokuba negalelo ekubuthathaka. Imizekelo ibandakanya ukulungiswa kwemiphunga kunye nokulungiswa kwentliziyo .
• Inkxaso yesondlo: Ukusebenza ngokusondeleyo nogqirha wezondlo kunokukunceda ujongane nokungabikho kweevithamini kunye neeminerali, kunye nokulawula naziphi na iingxaki ezinxulumene nobunzima (njengokutyeba kancinci okanye ukutyeba kakhulu) ezinokunyusa umngcipheko wokuba buthathaka.
• Iinkqubo zomsebenzi womzimba: Ezi zihlala zizinto ezenziwa ngamaqela ezikunceda uhlale usebenza ngokwasemzimbeni nangokwentlalo, nto leyo intle kakhulu kwimpilo yakho yengqondo nakwimpilo-ntle iyonke.
• Inkxaso yoluntu: Ukuba ubuthathaka bukwenza kube nzima kuwe ukuphatha imisebenzi yasekhaya, kukho iinkonzo neenkqubo ezisekelwe kuluntu ezenzelwe ukukunceda. Ezi zixhobo zinokukunceda uhlale ngokukhuselekileyo nangokuzimeleyo ekhayeni lakho ixesha elide kangangoko kunokwenzeka.
• Ukhathalelo lwexesha elide: Ukuba ubuthathaka buba nzima kwaye ukuhlala wedwa ekhaya akusakhuselekanga okanye akusasebenzi, izibonelelo zokuhlala ezincedisayo okanye izindlu zamaqela zinokuba lolona khetho lungcono kuwe. Ukuze ufumane unyango oluphucukileyo, iziko labahlengikazi abanezakhono (elidla ngokubizwa ngokuba likhaya labahlengikazi) linokubonelela ngenkxaso yezonyango oyidingayo. Ukuba unengxaki yobuthathaka obuqatha, obuphela ubomi, unyango lwabahlengikazi lunokubonelela ngentuthuzelo kunye nenkxaso yovelwano.

Ngokuxhomekeke kwiimeko zakho ezizodwa kunye neemfuno zakho zonyango, ezinye iindlela zonyango ezilungiselelwe wena zinokufumaneka. Ugqirha wakho eNirogi Lanka uya kukuvuyela ukuxoxa nawe ngezi ndlela.

Iyintoni imbono yomntu onobuthathaka?

Imbonakalo yobuthathaka ixhomekeke kakhulu ekubeni bukhulu kangakanani na kwaye ingaba izizathu ezisisiseko zinokuguqulwa na. Ukuba ubuthathaka bakho buyaguqulwa, imbonakalo iyakhuthaza kakhulu. Nokuba ayinakuguqulwa ngokupheleleyo, ukucothisa inkqubela yabo kunye nokuthintela ukuba bungabi mandundu yimpumelelo enkulu yezonyango. Ngenxa yokuba ubuthathaka buchaphazela wonke umntu ngendlela eyahlukileyo, iqela lakho lezonyango ngumthombo wakho ongcono wokuqonda imbono yakho.

Ngaba Ubuthaka Bunokuthintelwa?

Nangona kungenakwenzeka rhoqo ukuthintela ubuthathaka i-100% yexesha, kukho iindlela ezisebenzayo zokunciphisa umngcipheko wakho. Oku kubandakanya ukugcina umzimba wakho usempilweni kangangoko kunokwenzeka kunye nokulawula okanye ukuphepha iingxaki ezikhokelela kubuthathaka. Nazi ezinye iindlela eziphambili onokuzithatha ukukhusela impilo yakho:

• Hlala usenza umthambo: Imisebenzi elula yemihla ngemihla efana nokuhamba ubuncinane imizuzu engama-30 okanye ukwenza imisebenzi yasekhaya elula inokwenza umahluko omkhulu.
• Gcina ubunzima obusempilweni obufanele umzimba wakho.
• Gxila kwisondlo esifanelekileyo: Yitya ukutya okunesondlo esityebileyo kwimifuno, iziqhamo, kunye nokutya okunefayibha eninzi.
• Hlala unolwazi ngonyango lokuthintela kunye nokuhlolwa: Ukuhlolwa rhoqo kweklinikhi kubalulekile.
• Ziqhelise ucoceko lwezandla ukuze uzikhusele kwiintsholongwane nezifo.
• Beka ukhuseleko kwindawo yokuqala: Soloko unxibe ibhanti yakho xa uhamba ngemoto, kwaye usebenzise izixhobo zokuzikhusela ukuthintela ukwenzakala entloko.
• Yenza ikhaya lakho likhuseleke ngakumbi ukuthintela iingozi, ingakumbi ukuwa: Gcina iindawo zakho zokuhlala zingenazo iingozi ezinokukukhubekisa, qinisa iikhaphethi ezikhululekileyo, kwaye uqinisekise ukuba unezibane ezikhanyayo nezaneleyo ebusuku.

Ukuba sele uphila nobuthathaka, la manyathelo anokuba namandla kakhulu ekukuncedeni ulawule imeko kwaye, kwezinye iimeko, nokuba uyitshintshe. Ngokuxhomekeke kwindlela ophila ngayo, iimfuno zakho ezikhethekileyo, kunye nezinto ozithandayo, kunokubakho amanye amaqhinga akhethekileyo anokukunceda. Umboneleli wakho wezonyango eNirogi Lanka unokukukhokela ngeengcebiso ezenzelwe wena kunye nesicwangciso esenzelwe ubomi bakho.

Into Oyithathayo

Ubuthathaka bungaphezulu kakhulu kunobuthathaka bomzimba; kuthetha ukuba umzimba wakho unengxaki enzima yokubuyela emva kwizinto ezibangela uxinzelelo lwemihla ngemihla ebomini. Nangona buqheleke kakhulu kubantu abaneminyaka engaphezu kwama-65 ubudala, abuyonto ingenakuphepheka yokwaluphala. Akukaze kube kudala kakhulu ukuthatha amanyathelo okuthintela okanye ukulibazisa ukuqala kwabo. Nokuba unengxaki namhlanje, nceda wazi ukuba akufuneki ukuba uyamkele njengento ehlala ihleli. Ngenkxaso efanelekileyo, unyango, kunye nonyango, sinokuyibuyisela ubuthathaka okanye siyithintele ukuba ingabi mandundu. Kwaye xa ukubuyela umva kungenzeki, sineendlela ezintle zokuphucula intuthuzelo yakho kunye nokugcina umgangatho wobomi bakho ixesha elide kangangoko kunokwenzeka. Inyathelo elibalulekileyo onokulithatha kukuthetha ngokukhululekileyo, ngaphandle koloyiko okanye ukuthandabuza, nomboneleli wakho wezempilo.

Ubuthathaka , Isifo Sokungakwazi Ukuzikhusela, Ukwaluphala Okusempilweni, Ubuthathaka Bemisipha, Iimeko Ezingapheliyo, Impilo Nempilo-ntle, Ukhathalelo Lwabantu Abadala, eNirogi Lanka