Ngaba nawe usoloko unentloko ebuhlungu? Masifunde yonke into malunga neentloko ezibuhlungu ngendlela elula!

Ngaba uhlala uphathwa ziintloko ezibuhlungu? Okanye ngaba kukho umntu omaziyo onengxaki? Iintloko ezibuhlungu zixhaphakile ngokwenene. Uninzi lwabantu luye lwahlangabezana nale meko ubuncinane kanye ebomini babo. Ngamanye amaxesha, imisebenzi yethu yemihla ngemihla iyaphazamiseka ngenxa yoku, akunjalo? Ngoko ke namhlanje, masithethe ngokuba yintoni intloko ebuhlungu, izizathu zayo, iintlobo zayo, kunye nento enokwenziwa ngayo.

Yintoni intloko ebuhlungu?

Ngamafutshane, intloko ebuhlungu yintlungu entlokweni okanye ebusweni bakho. Le ntlungu ingavakala ngendlela eyahlukileyo. Kwabanye, ivakala ngathi luxinzelelo ngaphakathi entlokweni , kwabanye ivakala ngathi yintlungu ebuhlungu , engapheliyo , ebukhali njengentlungu yokuhlaba , okanye intlungu ebuhlungu .

Intloko ebuhlungu yinto eqhelekileyo. Enyanisweni, yenye yezona ntlungu zixhaphakileyo abantu abazivayo. Zihlala ziyimbangela ephambili yokuba abantu bangayi esikolweni okanye emsebenzini. Zikwayenye yezona zizathu ziphambili zokuba abantu baye kugqirha.

Into ebalulekileyo kukuba nangona uninzi lweentloko ezibuhlungu zingeyongozi, ezinye iintlobo zinokuba luphawu lwengxaki enzulu efihlakeleyo. Ngoko ke kubalulekile ukuqaphela intloko ebuhlungu xa isenzeka.

Ziziphi iintlobo eziphambili zentloko ebuhlungu?

Ubusazi na, kukho iintlobo zentloko ezingaphezu kwe-150! Kodwa zonke zingahlulwahlulwa zibe ziindidi ezimbini eziphambili.

1. Iintloko ezibuhlungu eziphambili

2. Iintloko ezibuhlungu zesibini

Ngoku makhe sijonge nganye kwezi ngokwahlukeneyo.

Zithini Iintloko Eziphambili?

Olu hlobo lwentloko lubangelwa kukusebenza kakhulu okanye ukungasebenzi kakuhle kweendawo eziva iintlungu zentloko yakho. Azilophawu lwaso nasiphi na isifo esingabonakaliyo. Abanye abantu banamathuba amaninzi okufumana olu hlobo lwentloko ngenxa yezizathu zemfuza.

Nazi ezinye iintlobo zeentloko eziphambili:

• Iintloko ezibuhlungu ngohlobo loxinzelelo: Olu lolona hlobo luqhelekileyo lwentloko ebuhlungu . Uninzi lwabantu luba nale ngxaki. Kudla ngokuvakala ngathi ibhande liyaqina entloko.
• Intloko ebuhlungu ye-Migraine: Le yingxaki enabantu abaninzi abanayo. Siza kuthetha ngayo ngokweenkcukacha kamva.
• Iintloko ezibuhlungu zeqela: Ezi zinzima kakhulu, kodwa aziqhelekanga. Iintlungu zihlala zisenzeka kufutshane namehlo.
• Iintloko ezibuhlungu ezintsha ezihlala zihleli (NDPH): Le yintloko eqala ngequbuliso kwaye ikhona phantse yonke imihla.

Ezinye iintloko ezibuhlungu kakhulu zingabangelwa ziindlela zokuphila (Izinto ezibangela iingxaki):

Cinga ngayo, kukho izinto ezithile ezisibangela iintloko ezibuhlungu. Sizibiza ngokuba 'zizinto ezisibangela iintlungu'.

• Utywala, ingakumbi iwayini ebomvu.
• Ukutya okuthile, umzekelo inyama ezicutshungulwayo, kuqulethe i-nitrates (ekwaziwa ngokuba `ziintloko ezibangelwa kukutya`).
• Ukusetyenziswa kweNicotine (`intloko ebuhlungu yenicotine`).
• Utshintsho ebuthongweni, ukungabikho kokulala.
• Ukuma kakubi.
• Eminye imisebenzi yomzimba, umzekelo umthambo (`iintloko ezibuhlungu zomthambo`).
• Ukutsiba ukutya ('intloko ebuhlungu yindlala').
• Xa ukhohlela, uthimla, uphefumla impumlo yakho ngamandla, uzikhandla xa uhamba ngesisu, uhleka okanye ukhala kakhulu ('iintloko zokukhohlela').

Nangona ezi ntloko ziphambili zingasoloko zibeka ubomi esichengeni, zibuhlungu kakhulu kwaye zinokuphazamisa yonke imisebenzi yethu yemihla ngemihla.

Zithini iintloko zesibini?

Olu hlobo lwentloko ebuhlungu lubangelwa yenye imeko yezonyango engabonakaliyo . Oko kukuthi, le ntloko ebuhlungu luphawu lwaloo meko yezonyango.

Kukwakho neentlobo zezinye zeentloko ezibuhlungu ezihlala zingeyongozi kwaye ziyanyamalala xa unobangela unyangiwe:

• Intloko ebuhlungu yokuphelelwa ngamanzi emzimbeni: Oku kunokwenzeka xa umzimba ungafumani manzi aneleyo.
• Intloko ebuhlungu ye-sinus: Oku kuqhelekile kubantu abaneengxaki ze-sinus.
• Iintloko ezibuhlungu ezisebenzisa amayeza ngokugqithisileyo: Le meko inokwenzeka xa usela amayeza athile amaninzi, anjengee-painkillers, rhoqo.

Nangona kunjalo, kukho ezinye iintloko ezibuhlungu ezinokuba luphawu lwesifo esinzulu, esinokubeka ubomi esichengeni. Sifanele silumke kakhulu ngezi zinto:

• Iintloko ezibuhlungu zomqolo: Ezi zihlala zenzeka emva kokumpompa umqolo, xa ulwelo lomqolo luphuma kwi-membrane egqume umqolo. Oku kunokuba buhlungu kakhulu. Ngokuqhelekileyo, ziyaphela ngonyango lwasekhaya, kodwa ukuba azinyangwa, iingxaki ezinkulu zinokwenzeka. Umzekelo, igazi elijiyileyo engqondweni (i-subdural hematoma) okanye ukuxhuzula kunokwenzeka.
• Intloko ebuhlungu ebangelwa ziindudumo: Le yintlungu ebuhlungu ngequbuliso, evakala ngathi yingxolo yombane! Intlungu ifikelela kwinqanaba eliphezulu kumzuzu omnye, ihlale ubuncinane imizuzu emihlanu. Nangona ngamanye amaxesha ingenabungozi, kufuneka ufune uncedo lwezonyango ngokukhawuleza ukuba ufumana olu hlobo lwentloko ebuhlungu. Isenokuba luphawu lwemeko enzima, efana nale:
• Ukwenzakala entloko.
• Ukopha kwegazi engqondweni.
• I-Reversible cerebral vasoconstriction syndrome - Le yingxaki ngakumbi, kodwa ngokufutshane, yimeko apho imithambo yegazi engqondweni ivaleka ngequbuliso.
• Ukunyuka okugqithisileyo ngequbuliso koxinzelelo lwegazi.

Yintoni umahluko phakathi kwentloko ebuhlungu kunye ne-migraine?

Abantu abaninzi bayabhidanisa ezi zinto zimbini.I-Migraine ikwaluhlobo lwentloko eyintloko eyintloko.

I-Migraine yimeko eqhelekileyo ye-neurological. Inokubangela iimpawu ezahlukeneyo. Uphawu oluphambili yintlungu ebuhlungu kwelinye icala lentloko. Ngexesha le-migraine, intlungu inokwenziwa mandundu kukuzama ngamandla, ukukhanya, ingxolo, kunye nevumba. Ihlala ithatha ubuncinane iiyure ezine, kodwa ngamanye amaxesha inokuhlala iintsuku.

Ngubani ophethwe yile ntloko ibuhlungu?

Enyanisweni, nabani na unokuba nesifo sentloko. Akunamsebenzi nokuba ungumntwana, ulutsha, okanye umntu omdala. Malunga nama-96% abantu behlabathi baye baphathwa sisifo sentloko ubuncinane kube kanye ebomini babo!

Ehlabathini lonke, malunga nama-40% abantu baneentloko ezibuhlungu ezifana noxinzelelo, kwaye malunga ne-10% baneentloko ezibuhlungu.

Yintoni eyona nto ibangela intloko ebuhlungu?

Intloko ebuhlungu ibangelwa kukungavisisani kakuhle phakathi kwengqondo yakho, imithambo yegazi, kunye nemithambo-luvo eyijikelezileyo. Xa uphathwa yintloko ebuhlungu, iindlela ezahlukeneyo zivuselela imithambo-luvo ethile echaphazela izihlunu zakho kunye nemithambo yegazi. Le mithambo-luvo ithumela imiqondiso yentlungu engqondweni, apho siziva yintloko ebuhlungu.

Ngaba iintloko ezibuhlungu zibangelwa lilifa?

Ewe, iintloko ezibuhlungu, ingakumbi iintloko ezibuhlungu, zinokuvela kwiintsapho. Abantwana abaneentloko ezibuhlungu banamathuba amaninzi okuba nomzali omnye ubuncinane onentloko ebuhlungu. Enyanisweni, abantwana abaneentloko ezibuhlungu banamathuba aphindwe kane okuba nazo.

Akupheleli apho, xa amalungu osapho ehlala endlwini enye, izinto ezithile kuloo ndawo zinokuchaphazela neentloko ezibuhlungu. Umzekelo:

• Ukutya okuthile neziselo: izinto ezifana ne-caffeine, utywala, ukutya okubilisiweyo, itshokolethi, kunye netshizi.
• Ii-allergens.
• Ukuphefumla umsi xa omnye umntu etshaya (umsi otshaywe ngumntu wesibini).
• Ivumba elibi elivela kwiikhemikhali zasekhaya okanye kwiziqholo.

Zithini iimpawu zentloko ebuhlungu ezifuna unyango olungxamisekileyo?

Ukuba wena okanye umntwana wakho unezinye zezi mpawu, nceda ufune ingcebiso kagqirha ngokukhawuleza. Musa ukuzithatha lula ezi zinto!

• Intloko ebuhlungu ngequbuliso, entsha, enganyamezelekiyo.
• Ukuba unentloko ebuhlungu kunye nomkhuhlane, ubunzima bokuphefumla, intamo eqinileyo, okanye irhashalala lolusu.
• Intloko ebuhlungu eyenzeka emva kokwenzakala entloko.
• Uhlobo olutsha nolwahlukileyo lwentloko ebuhlungu oluqale emva kweminyaka engama-55 ubudala.

Kwakhona, ukuba intloko yakho iphelekwa ziimpawu zemithambo-luvo ezifana nezi, ezikwayingozi kakhulu, bona ugqirha ngokukhawuleza:

• Ubuthathaka.
• Isiyezi.
• Ukulahlekelwa yibhalansi ngequbuliso okanye ukuwa.
• Ukungaziva okanye ukurhawuzelela kwamalungu omzimba.
• Imeko efana nokukhubazeka.
• Ubunzima bokuthetha.
• Ukudideka kwengqondo, imeko yokungazi nto ngokupheleleyo.
• Ukuxhuzula.
• Utshintsho olukhulu ngequbuliso kwindlela yokuziphatha okanye ubuntu/ukuziphatha okungafanelekanga.
• Utshintsho embonweni (umz. umbono ofipheleyo, umbono ophindwe kabini okanye amabala angaboniyo).

Ungayifumana njani ngokuchanekileyo kwaye ufumanise ukuba unentloko ebuhlungu? (Uvavanyo kunye nokuxilongwa)

Ukuba uneentloko ezibuhlungu rhoqo, okanye ukuba iintloko zakho zibuhlungu kakhulu, ngokuqinisekileyo kuya kufuneka ubone ugqirha. Kuphela xa usazi kakuhle ukuba loluphi uhlobo lwentloko onayo apho ungaqala khona unyango olufanelekileyo oluya kukuzisela isiqabu ngokukhawuleza.

Ugqirha uza kuqala enze uvavanyo lomzimba, athathe imbali yezonyango, aze emva koko athethe nawe ngeempawu zakho zentloko ebuhlungu. Le ngxoxo ibaluleke kakhulu ekuxilongeni intloko ebuhlungu.

Imibuzo yokubuza ugqirha

Ngeli xesha, ugqirha unokukubuza izinto ezifana nezi:

• "Intloko yakho ivakala njani? (Ingaba ivakala igcwele, ibetha, okanye ibetha?)"
• "Uba neentloko ezibuhlungu kangaphi?"
• "Unexesha elingakanani xa ufikile?"
• "Ingakanani intlungu? Uyakwazi ukuyinyamezela okanye awuyinyamezela?"
• "Ziziphi ukutya, iziselo, okanye iziganeko ocinga ukuba zibangela iintloko ezibuhlungu?"
• "Usela iti nekofu engakanani (i-caffeine) ngemini?"
• "Injani inqanaba lakho loxinzelelo?"
• "Injani indlela olala ngayo? Ngaba ulala ngokwaneleyo?"

Ukwazi ezi zinto kuya kwenza kube lula kugqirha wakho ukubona uhlobo lwentloko ebuhlungu:

• Intloko ebuhlungu yaqala nini?
• Ingaba ufumana uhlobo olufanayo lwentloko ebuhlungu, okanye iintlobo ezahlukeneyo zentloko ebuhlungu?
• Ingaba intlungu iyanda xa uzibhokoxa okanye uzilolonga?
• Ngaba kukho omnye umntu kusapho onentloko ebuhlungu ngolu hlobo?
• Ngaba kukho ezinye iimpawu xa ungenantloko ibuhlungu?

Nje ukuba ube nalo lonke olu lwazi, ugqirha wakho uza kwenza uvavanyo lomzimba kunye novavanyo lwemithambo-luvo ukujonga ezinye iimeko ezinokubangela iintloko ezibuhlungu, ezinje ngomkhuhlane, usulelo, uxinzelelo lwegazi oluphezulu, ubuthathaka bemisipha, okanye iingxaki zokubona.

Emva kokuhlolisisa konke oku ngononophelo, ugqirha wakho uya kukwazi ukufumanisa ukuba loluphi uhlobo lwentloko onayo, nokuba ibangelwa yimeko embi, nokuba kufuneka uvavanyo olongezelelweyo na. Ngamanye amaxesha, ungathunyelwa kwingcali yentloko.

Zeziphi iimvavanyo ezenziwayo xa kukho intloko ebuhlungu?

Ngokwesiqhelo, iimvavanyo ezifana neeskeni azincedi kakhulu ekufumaniseni intloko ebuhlungu ebangelwa yimigraine, iintloko ezibuhlungu ezibangelwa ziintloko ezixineneyo, okanye iintloko ezibuhlungu ezifana ne-tension. Nangona kunjalo, ukuba ugqirha wakho ukrokrela ukuba iintloko zakho zibangelwa yenye imeko enzulu, unokuyalela iimvavanyo ezifana nezi:

• I-CT scan okanye i-MRI scan: Olu vavanyo luthatha imifanekiso yengqondo yakho ukuze lukhangele naziphi na iingxaki, ezinje ngeethumba okanye ukopha, ngaphakathi kwengqondo. Oku kwenziwa ngokuyintloko ukuze kuthintelwe ezinye iimeko eziyingozi.

Ungayinyanga njani intloko ebuhlungu?

Unyango lwentloko ebuhlungu luyahluka ngokuxhomekeke kuhlobo lwentloko ebuhlungu.

Eyona nto ibalulekileyo xa unyanga iintloko ezibuhlungu kukufumanisa ukuba yintoni ebangela iintloko zakho ezibuhlungu, okanye yintoni ebangela ezo ntloko. Enye yezona ndlela zibalaseleyo zokufumana le 'nto ibangela' kukugcina irekhodi yentloko ebuhlungu okanye idayari. Oku kuthetha ukubhala phantsi usuku nexesha owawunentloko ebuhlungu ngalo, into oyityileyo newayiselayo ngelo xesha, into obuyenza, kunye nokuba yahlala ixesha elingakanani. Ekuhambeni kwexesha, uya kuqala ukuqonda ukuba yintoni ebangela iintloko zakho ezibuhlungu.

Wakuba ufumene into eza kukubangela ukuba uzive uxinezelekile, ugqirha wakho unokuyila isicwangciso sonyango esikulungeleyo. Umzekelo, ukuba uneentloko ezibuhlungu xa uxinezelekile okanye uxhalabile, iingcebiso kunye neendlela zokulawula uxinzelelo zinokukunceda. Ukunciphisa uxinzelelo lwakho kunokunceda ukuthintela iintloko ezibuhlungu.

Ayizizo zonke iintloko ezibuhlungu ezifuna amayeza. Kukho iindlela ezahlukeneyo zonyango. Ngokuxhomekeke kuhlobo lwentloko onayo, ukuba iyenzeka kangaphi, kwaye yintoni unobangela, ungakhetha enye yezi ndlela zonyango:

• Ukulawula uxinzelelo: Oku kufundisa indlela yokujongana neemeko ezixinzelelekileyo kunye neendlela zokuphumla. Izinto ezinje ngokuphefumla nzulu, ukuphumla kwezihlunu, kunye nokumamela umculo zinokunceda koku.
• I-Biofeedback: Le yindlela eyahlukileyo kancinci. Ikufundisa ukuqaphela xa umzimba wakho ufumana uxinzelelo oluphezulu (umz., isantya sentliziyo, uxinzelelo lwemisipha). Ufunda ukulinganisa ezi zinto ngee-sensors ezibekwe emzimbeni wakho kwaye uzilawule.
• Amayeza: Makhe sithethe ngale nto ngokweenkcukacha ezithe vetshe.
• Ukunyanga imeko/imbangela esisiseko: Le yeyona nto iphambili kwiintloko ezibuhlungu zesibini.

Amayeza entloko ebuhlungu

• Izithomalalisi zentlungu ezithengiswa ngaphandle kwemvume kagqirha (umz. i-paracetamol, i-ibuprofen) zihlala zanele kwintloko ebuhlungu ebangelwa kukuxinezeleka ngamanye amaxesha. Nangona kunjalo , ayisiyongcinga ilungileyo ukusebenzisa la mayeza rhoqo. Ukuba wenza njalo, unokufumana amayeza abuhlungu kakhulu xa usebenzisa iintloko!
• Ukuba uneentloko ezibuhlungu rhoqo, ugqirha wakho angakunika amayeza entloko abhalwe ngugqirha. Umzekelo, kukho amayeza abizwa ngokuba yi-triptans eentloko ezibuhlungu. La mayeza anokunceda ekumiseni iintlungu ngaphambi kokuba zibe mandundu ukuba uwathatha kwangoko xa intloko iqala.
• Ngamanye amaxesha, amayeza athile asetyenziselwa ukunyanga uxinzelelo lwegazi oluphezulu, ukuxhuzula, okanye ukudakumba anokunceda ekunciphiseni ukuxhaphaka kweentloko ezibuhlungu ezibangelwa yi-migraine. La mayeza abizwa ngokuba 'ngamayeza okuthintela'.

Kwintloko yesibini, unyango lugxila kwimeko engundoqo. Umzekelo, ukuba kukho ingxaki yesakhiwo ebangela intloko yesibini yokukhohlela, utyando lunokufuneka.

Ziziphi ezinye iindlela ezilula zokunciphisa intloko ebuhlungu ekhaya?

Ukongeza ekuseleni izithomalalisi zentlungu ezithengiswa ngaphandle kwekhawuntara xa uneentloko ezibuhlungu ezingephi, ungazama ezi zinto ekhaya:

• Ukufaka ubushushu (ibhotile yamanzi ashushu esongelwe ngetawuli) okanye ubushushu (iphakheji yomkhenkce) entloko.
• Ukwenza umthambo wokuzolula rhoqo kwiindawo ezifana nentamo namagxa.
• Ukuphululwa kwentloko, intamo, nomqolo.
• Ukuba kunokwenzeka, vala amehlo akho uze uphumle kwigumbi elimnyama nelithuleyo.
• Ngamanye amaxesha ukuhamba nje ngaphandle kuyanceda.

Ngaba iintloko ezibuhlungu kunye ne-migraines zinokunyangwa ngokupheleleyo?

Ezinye zeengxaki zempilo ezibangela iintloko ezibuhlungu, ezifana noxinzelelo lwegazi oluphezulu, zinokunyangwa ngokufanelekileyo, kwaye iintloko ezibuhlungu zinokuphela ngokupheleleyo. Abaphandi basebenza nzima ukufumana izinto ezintsha malunga nokuba yintoni ebangela iintloko ezibuhlungu.

Nangona kunjalo, okwangoku akukho "magic bullet" enokuyinyanga ngokupheleleyo intloko ebuhlungu yokuqala - efana ne-migraines kunye neentloko ezibuhlungu zokuxinezeleka. Unyango lwangoku lugxile ekulawuleni iimpawu, ukunciphisa iintlungu, kunye nokuzama ukuthintela iintloko ezibuhlungu ukuba zingaphindi zibuye.

Ungayithintela njani intloko ebuhlungu?

Eyona ndlela ilungileyo neyona ibalulekileyo yokuthintela iintloko ezibuhlungu kukufumanisa ukuba yintoni kanye kanye ebangela ezo ntloko, 'iintloko ezibuhlungu' esithethe ngazo ngaphambili. Ezi 'zintloko ezibuhlungu' zahlukile kakhulu kumntu nomntu. Oko kubangela iintloko ezibuhlungu kuwe kusenokungabi yingxaki komnye umntu.

Wakuba uzibonile izinto ezikubangela ukuba uqalise ukucaphuka, zama ukuziphepha kangangoko unako, okanye ubuncinane uzinciphise.

Umzekelo, masithi ufumanisa ukuba ivumba elinamandla (njengeziqholo kunye nesepha ezinevumba elimnandi) libangela iintloko ezibuhlungu. Ngoko ke, ukuba uyayinciphisa indlela osebenzisa ngayo ezi mveliso, ngokuqinisekileyo uya kuba neentloko ezibuhlungu ezimbalwa. Kunjalo nakwezinye izinto 'ezibangela iintloko' - izinto ezifana nokutya okungenampilo, ukungalali kakuhle, kunye nokuma kakubi.

Nangona kunjalo, kwabanye abantu, kunzima kakhulu ukuchonga ezi 'zibangela', okanye nokuba zichongiwe, kunzima ukuziphepha phantse. Kwiimeko ezinjalo, kungcono ukudibana 'nengcali yentloko' uze uphuhlise isicwangciso sonyango esilungiselelwe wena kwaye esithatha indlela ebanzi.

Ufanele uye nini kugqirha xa unentloko ebuhlungu?

Ukuba wena okanye umntwana wakho unezinye zezi mpawu okanye iimeko, nceda ubone ugqirha ukuze akunike ingcebiso. Musa ukuzityeshela nje.

• Ukuba uqaqanjelwa yintloko ngaphezu kwesihlandlo esinye ngeveki.
• Ukuba intloko iya isiba mandundu, okanye ukuba iyaqhubeka ngaphandle kokuncipha.
• Ukuba udinga ukuthatha i-painkiller yentloko yakho, njengoko uhlala usenza.
• Ukuba kufuneka usele amayeza athengiswa ngaphandle kwemvume kagqirha ngaphezu kwezihlandlo ezibini okanye ezintathu ngeveki, yehlisa iintloko zakho.
• Ukuba uphathwa yintloko xa uzibhokoxa, ukhohlela, ugoba, okanye wenza into enzima.
• Ukuba ukhe waba neentloko ezibuhlungu ngaphambili, kodwa kutshanje kubekho utshintsho olucacileyo kwindlela eziqala ngayo iintloko zakho kunye neempawu zazo.

Kubaluleke kakhulu ukuthetha nogqirha wakho ukuba iintloko zakho zichaphazela imisebenzi yakho yemihla ngemihla okanye indlela ovakalelwa ngayo. Ukuba kunokwenzeka, bhala phantsi indlela oziva ngayo xa unentloko ebuhlungu, zithini iimpawu zakho, kwaye ixesha elide unesifo sayo. Ukubhala i-dayari yentloko kuyanceda kakhulu xa uchazela ugqirha wakho imeko yakho.

Khumbula, iinkcukacha ozinika ugqirha wakho zezona zibalulekileyo ekuxilongeni ngokuchanekileyo intloko yakho kunye nokuqalisa unyango olufanelekileyo kuwe.

Okokugqibela, izinto ekufuneka uzikhumbule (Umyalezo Wokuya Ekhaya)

Ngoko ke, sithethe kakhulu ngeentloko ezibuhlungu namhlanje, akunjalo?

• Nangona iintloko ezibuhlungu zixhaphakile kakhulu, azifanele zithathwe lula.
• Nangona ezi zinto zihlala zibangelwa zizizathu ezilula, ngamanye amaxesha zinokuba luphawu lokuqala lwengxaki enkulu efihlakeleyo.
• Ukuba uneentloko ezibuhlungu rhoqo, ukuba unenguqu engaqhelekanga kwindlela oqala ngayo iintloko zakho, okanye ukuba uneempawu 'ezibalulekileyo' esizixubushileyo ngaphambili, musa ukuchitha ixesha kwaye ngokuqinisekileyo bonana nogqirha ukuze akunike ingcebiso.
• Ngokubona izinto ezibangela intloko ebuhlungu, ukwenza utshintsho olulula kwindlela ophila ngayo, kunye nokuthatha amayeza owanikwe ngugqirha wakho njengoko kufuneka, nawe ungasusa ezi ntloko zibuhlungu. Ungakhathazeki, lukho uncedo!

Ndiyathemba ukuba eli nqaku ulifumene liluncedo. Hlala usempilweni!

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