Ngaba umntwana wakho ubonakala etyebile kancinci? Masifunde ngokutyeba kakhulu kwasebuntwaneni!

Ngaba ngamanye amaxesha uvakalelwa kukuba umntwana wakho omncinci utyebile kakhulu? Okanye ubonakala emkhulu kunangaphambili? Mhlawumbi umhlobo wakho ukhe wathetha into efana naleyo. Enyanisweni, ukutyeba kwabantwana yinto eqhelekileyo ehlabathini nakwilizwe lethu. Ke ngoko, kubaluleke kakhulu ukuqaphela oku.

Yintoni Ukutyeba Kakhulu Kwabantwana? Ngamafutshane...

Ukutyeba kakhulu ebuntwaneni kuxa umntwana wakho etyebile kakhulu okanye etyebile ngokweminyaka yakhe, ubude, kunye nesini (oko kukuthi, nokuba yinkwenkwe okanye intombazana). Yimeko engapheliyo enokuba nemiphumo yexesha elide .

Oogqirha basebenzisa indlela yokulinganisa ngokuchanekileyo oku. Ibizwa ngokuba yiBody Mass Index (BMI) . Emva kweminyaka emibini ubudala, ukuba "BMI" yomntwana ilingana okanye ingaphezulu kwe "95th Percentile" ngokweminyaka kunye nesini sakhe, oogqirha bacinga ukuba umntwana utyebile kakhulu.

Indlela yokubala i-BMI yomntwana yahlukile kancinci ekubaleni i-BMI yomntu omdala. Oku kungenxa yokuba njengoko abantwana bekhula, imo yomzimba wabo kunye nomxholo wamafutha ziyatshintsha ngokwendalo. Ngenxa yoko, oogqirha basebenzisa iitshathi ezikhethekileyo zokukhula ukubala i-BMI yomntwana.

Ixhaphake kangakanani le meko?

Enyanisweni, ukutyeba kakhulu kwabantwana sesona sifo sixhaphakileyo phakathi kwabantwana namhlanje. Umzekelo, uphando olwenziwe yintlangano enkulu yezempilo eMelika, iZiko loLawulo lweZifo kunye nokuThintela (i-CDC), lubonisa ukuba ukususela ngo-2017 ukuya ku-2020, malunga ne-14.7 yezigidi zabantwana kunye nabantu abaselula abaphakathi kweminyaka emi-2 ne-19, okanye malunga ne-19.7 ekhulwini, babenengxaki yokutyeba kakhulu.

Ukujonga amaqela eminyaka:

• I-12.7% yabantwana abaneminyaka eyi-2-5 ubudala
• Ama-20.7% abantwana abaneminyaka eyi-6-11 ubudala
• Ama-22.2% abantu abaselula abaphakathi kweminyaka eli-12-19 ubudala

Le meko imbi nangakumbi phakathi kwamanye amaqela eentlanga. Kukwafunyaniswe ukuba abantwana abahlala ebuhlwempini, abahlala kwiindawo ezingafumani ncedo lwaneleyo, abavela kwiintsapho ezifudukele kwamanye amazwe, kunye nabantwana abacalucalulwayo nababekelwe ecaleni basengozini enkulu. Kuyacaca ukuba le meko iyanda kancinci kancinci nakwilizwe lethu.

Kutheni oku kusenzeka kubantwana abancinci? Zithini izizathu?

Ukutyeba kakhulu ebuntwaneni akubangelwa yimbangela enye. Kubangelwa zizinto ezahlukeneyo .

Ngamafutshane, umzimba womntwana wakho udinga inani elithile leekhalori ukuze akhule aze aphuhle. Nangona kunjalo, ukuba inani leekhalori azityayo lidlula inani leekhalori azitshisayo ngosuku, ezo khalori zingaphezulu ziya kugcinwa njengamafutha omzimba (izicubu zamafutha).

Ubungakanani bokutya esikutyayo, uhlobo lokutya esikutyayo, kunye nendlela imizimba yethu esebenzisa ngayo loo mandla konke oku kuchaphazeleka zizinto ezininzi. Umzimba womntwana ngamnye kunye nendawo ahlala kuyo yahlukile. Abanye abantwana banamathuba amaninzi okukhula ubunzima kunabanye. Kubalulekile ukuqonda ukuba oku akubangelwa bubuvila okanye ukungabi namandla okuzimisela.

I-Genetics kunye ne-Epigenetics

Ezinye izinto ezibangela ufuzo zinokunyusa umngcipheko womntwana wokuba mkhulu. Ukuba abazali bomntwana okanye abantakwabo bakhuluphele, loo mntwana usenokuba mkhulu amathuba okuba mkhulu. Izifundo zibonise ukuba ii-gene ezahlukeneyo zinegalelo ekutyebeni. Nangona kunjalo, ayingabo bonke abantwana abanembali yokutyeba kusapho lwabo abaya kuba mkhulu.

I-Epigenetics luphando lokuba indlela oziphethe ngayo kunye nendawo ohlala kuyo ichaphazela njani indlela esebenza ngayo i-genes yakho. Abantwana abafumana amava amabi njengocalucalulo ngokobuhlanga kunye nogonyamelo banokuba notshintsho kwi-genes zabo. Olu tshintsho lunokuchaphazela inkqubo yabo yomzimba yokuzikhusela kunye ne-metabolism , lutshintshe indlela umzimba osebenzisa ngayo amandla kwaye lonyuse umngcipheko wokutyeba kakhulu.

Nazi ezinye izinto ezibangela i-`(Epigenetic)`:

• Omnye okanye bobabini abazali batyebe kakhulu ngaphambi kokuba umntwana azalwe.
• Isifo Seswekile Sokukhulelwa.
• Ukunyuka kakhulu kobunzima ngexesha lokukhulelwa.

Impembelelo yokusingqongileyo kosapho nasekhaya

Izinto ezenziwa ziintsapho kunye nezinto ezithile ekhaya zinokuchaphazela ukutyeba kwabantwana.

• Iintlobo zokutya abazali abakunika abantwana babo kunye nokuba batya kangaphi.
• Ukusela rhoqo iziselo ezineswekile.
• Ukunyusa inani lokutya okuphakelwa kwisidlo esinye.
• Ukutya rhoqo ukutya okucutshungulweyo okunezithako ezininzi ezenziwe ngokwenziwa.
• Endaweni yokupheka ekhaya, ndidla ngokutya ngaphandle.
• Ixesha elandisiweyo lesikrini (iTV, ifowuni, ithebhulethi).
• Ukungenzi izinto ezinika umzimba umthambo (Ukuziphatha Okungaphumliyo).
• Ukungalali ngokwaneleyo.
• Ukuphefumla umsi xa omnye umntu etshaya kuthiwa yi-"Secondhand Smoke Exposure".
• Amava Amabi Obuntwana (ACEs). Cinga ngayo, ukuba kukho iimfazwe eziqhubekayo ekhaya, ukuba umntwana uyoyika, ezo zinto nazo zinokuba nefuthe.

Izinto ezibangela impilo yoluntu (`ii-SDoH`)

Iimeko ezikwindawo esizalelwa kuyo, esihlala kuyo, esifunda kuyo, esisebenza kuyo, nesidlala kuyo ziyayichaphazela impilo yethu. Oku kubizwa ngokuba ziZinto eziMiselweyo kwiMpilo (iiSDoH) .

Indawo apho usapho lwakho luhlala khona inokuchaphazela ngokuthe ngqo umngcipheko womntwana wakho wokutyeba kakhulu. Ukutya neziselo ezinikwa umntwana wakho esikolweni nakwindawo yokugcina abantwana zinokuchaphazela indlela atya ngayo. Zinokuba negalelo nakwindlela umntwana wakho awenza ngayo umthambo yonke imihla.

Ezinye izinto ezinefuthe kwezentlalo-qoqosho:

• Ukufikeleleka lula kunye nokulula kokufumana ukutya okulungileyo nokunesondlo.
• Ukuba neevenkile zokutya okukhawulezayo kufutshane namakhaya.
• Izixhobo zothutho.
• Abantu abakhoyo ukukunceda, unxibelelwano nabantu.
• Ukungabikho kwezixhobo (ezifana neendawo zokudlala neepaki) zokudlala imidlalo nokwenza umthambo, okanye ukungabikho kokhuseleko ekufikeleleni kuzo.

Iimpembelelo zenkcubeko

Iintengiso zokutya neziselo ezingondlekanga kwiindawo zokutya okukhawulezayo zinegalelo ekutyebeni kakhulu kwabantwana. Abantwana bazibona ezi ntengiso kwiTV, kwi-Intanethi, nakwiivenkile.

Izifundo zibonise ukuba kwanexesha elifutshane lokubona iintengiso zokutya okungenampilo ezijoliswe ebantwaneni liyandisa inani lokutya abakutyayo, ngexesha nasemva kwelo xesha.

Ezinye izifo kunye namayeza

Nangona kunqabile, ezinye iimeko zonyango zinokubangela ukutyeba kakhulu kwabantwana.

Ukungalingani kwamahomoni, umzekelo:

• Ukungasebenzi kakuhle kwe-thyroid gland (i-Hypothyroidism).
• Ithumba elingaphantsi kwe-hypothalamic.
• Ukunqongophala kweHormone yokukhula.
• Isifo sikaCushing.

Iimeko ezingaqhelekanga zemfuza:

• Isifo sikaPrader-Willi.
• Isifo sikaBardet-Biedl.
• Isifo se-Alstrom.
• Ukunqongophala kweLeptin okanye iPCSK1.

Amanye amayeza, anjenge-antipsychotics yesizukulwana sesibini kunye ne -corticosteroids, anokunyusa umngcipheko womntwana wokufumana ubunzima kunye nokutyeba kakhulu.

Zeziphi ezinye iingxaki zempilo ezinokubangelwa kukutyeba kakhulu?

Abantwana abatyebe kakhulu banamathuba amaninzi okufumana izifo ezahlukeneyo.

Iingxaki zomzimba

Iingxaki eziqhelekileyo zezi:

• Igazi elonyukayo.
• Amanqanaba aphezulu e-cholesterol egazini (i-High Cholesterol - `Dyslipidemia`).
• Ukumelana ne-insulin, i-prediabetes, kunye nesifo seswekile sohlobo lwesibini.
• Isifo sesibindi esinamafutha esinganxilisiyo (i-NAFLD).

Ezinye iingxaki:

• Isifuba.
• I-Obstructive Sleep Apnea (Ukuphefumla okungaqhelekanga ngexesha lokulala)
• I-Polycystic Ovarian Syndrome (PCOS).
• Uxinzelelo.
• Intlungu yamalungu.
• Isifo sikaBlount (ukushukuma kwemilenze).
• Isifo sentliziyo.

Iingxaki zengqondo nezentlalo

Ukongeza, abantwana abatyebe kakhulu banamathuba amaninzi okufumana oku kulandelayo:

• Ukuxhaphazwa ngabanye abantwana.
• Ukubekwa wedwa koluntu.
• Ukuzijongela phantsi.

Okubaluleke kakhulu, abantwana abatyebe kakhulu besebancinci banamathuba amaninzi okuqhubeka nokutyeba kakhulu xa sele bekhulile.

Ugqirha wezingane womntwana wakho uza kucebisa uvavanyo lokujonga ezi ngxaki, kwaye ukuba kuyimfuneko, ucebe unyango.

Ugqirha ufumanisa njani ukuba oku kunjalo?

Iingcali zabantwana zihlala zixilonga ukutyeba kakhulu kunye nokutyeba kakhulu ngexesha lokuhlolwa rhoqo komntwana osempilweni. Basebenzisa iitshathi zokukhula ezikhethekileyo (iitshathi zokukhula ze-BMI-for-age) ukuze babone ukuba i-BMI yomntwana ifanelekile na kubudala bakhe.

I-BMI ephezulu inokuba luphawu lwamafutha amaninzi emzimbeni. I-BMI ayilinganisi ngqo amafutha omzimba. Nangona kunjalo, inganika ugqirha wakho umkhondo wokuba umntwana wakho ufuna na uvavanyo olongezelelweyo ukuze kuqinisekiswe ukuba unamafutha amaninzi emzimbeni.

Ugqirha womntwana wakho uza kwenza uvavanyo lomzimba aze akubuze imibuzo malunga nembali yempilo yomntwana wakho, indlela aziphethe ngayo, kunye nemeko yasekhaya. Banokuyalela uvavanyo lwegazi kunye neeskeni ukuze bajonge izizathu ezibangela ukutyeba kakhulu okanye bajonge ezinye iimeko zonyango ezinokuba negalelo ekutyebeni kakhulu.

Ziziphi iindlela zonyango zomntwana otyebileyo?

Ugqirha wakho uza kugqiba ukuba ubunzima bomntwana wakho buyingozi na empilweni yakhe. Ukuba kunjalo, kusenokufuneka ucinge ngenkqubo yonyango esemthethweni.

Indima yeqela lezonyango

Inkqubo elungileyo yokunyanga ukutyeba kakhulu kufuneka iquke iingcali ezahlukeneyo zempilo. Ezona nkqubo zibalaseleyo zingabandakanya:

• Iingcali zezingane.
• Iingcali zokutya ezibhalisiweyo.
• Iingcali zePhysiology okanye iiNgcali zePhysical Therapists.
• Oogqirha bosapho.
• Iingcali zobuhlengikazi.
• Iingcali zengqondo zabantwana.
• Iingcali zengqondo.

Izinto ekufuneka ziqwalaselwe ngexesha lonyango

Unyango olupheleleyo lokutyeba ludla ngokuquka:

• Ukubonelela ngonyango oluqinileyo noluhlala ixesha elide .
• Mvavanye kwaye umjonge rhoqo umntwana ukuze abone iingxaki zempilo nezengqondo ezinokuvela ngenxa yokutyeba kakhulu.
• Chonga kwaye ujongane nezinto zentlalo ezichaphazela impilo (umz., ukufikelela ekutyeni okucocekileyo nokunempilo).
• Ukusebenzisa iindlela zonyango ezingathobi sidima kumntwana nakusapho, kuthathelwa ingqalelo iimeko zabo ezizodwa .
• Ukusebenzisa iindlela zodliwanondlebe olukhuthazayo malunga nesondlo, umsebenzi womzimba, kunye notshintsho kwindlela yokuziphatha kwimpilo.
• Ukuba neenjongo ezipheleleyo, ezinje ngokuphucula okanye ukusombulula iingxaki zempilo, ukuphucula umgangatho wobomi, kunye nokuphucula ukuzithemba.
• Ukuba kuyimfuneko, kudibanisa indlela yokuziphatha enzulu yempilo kunye nonyango lwendlela yokuphila (IHBLT) kunye namayeza okunciphisa umzimba kunye/okanye utyando lwe-metabolic kunye ne-bariatric .
• Ukulungisa unyango oluhambelana neemfuno zomntwana nosapho ezitshintshayo.

Indlela ekhethekileyo yonyango ebizwa ngokuba yi-`(IHBLT)`

Iingcali zokutyeba kakhulu ebantwaneni zicebisa kakhulu i-Intensive Health Behavioral and Lifestyle Therapy (IHBLT) . Olu nyango lubonelela iintsapho ngemfundo kunye nenkxaso yokwenza utshintsho kwisondlo kunye nomsebenzi womzimba okhuthaza impilo yexesha elide.

Unyango lwe-`(IHBLT)` lusebenza kakhulu xa lwenziwa ngale ndlela:

• Xa sidibana ubuso ngobuso.
• Xa lonke usapho lubandakanyeka.
• Kubandakanya ubuncinane iiyure ezingama-26 zezifundo malunga nokutya, umsebenzi womzimba, kunye nokutshintsha indlela yokuziphatha kwixesha leenyanga ezintathu ukuya kwezilishumi elinesibini.

Ngaba ukutyeba kakhulu kwabantwana kunokuthintelwa?

Akukho ndlela inye elula yokuthintela ukutyeba kakhulu kwabantwana. Kubalulekile ukukhumbula ukuba ukuthintela oku akuyombopheleleko yakho neyentsapho yakho kuphela. Oorhulumente, oorhulumente basekuhlaleni, izikolo, uluntu, kunye neenkampani ezinkulu nabo banoxanduva oludibeneyo. Ukongeza, izinto ezininzi zemfuza kunye neziyobisi zinegalelo ekutyebeni kakhulu. Ezi zizinto ezingaphaya kwamandla akho.

Inyathelo elinye onokulithatha kukumisela imikhwa yokutya okunempilo kunye nomsebenzi womzimba eselula. Imikhwa yokutya umntwana ayihlakulelayo eselula iya kumnceda ukuba aqhubeke nendlela yokuphila enempilo njengoko ekhula. Ukuba awuqinisekanga ukuba ungakhetha kwaye ulungiselele njani ukutya okwahlukeneyo kosapho lwakho, buza ugqirha womntwana wakho. Angakuthumela kwingcali yokutya ebhalisiweyo ukuze akunike iingcebiso ngesondlo . Angakuxelela neendawo kuluntu lwakho ezibonelela ngeendlela zokutya okunempilo.

Ezinye iingcebiso zokuthintela ukutyeba kakhulu kwabantwana:

• Ncancisa umntwana wakho ibele kuphela ade abe neenyanga ezi-6 ubudala.
• Yenza umthambo omnandi yonke imihla.
• Nciphisa ixesha lokujonga isikrini lingadluli kwiyure enye ukuya kwezimbini ngosuku.
• Ziphephe iziselo ezineswekile kwaye unciphise ukuphakelwa kwejusi yeziqhamo eyi-100%.

Buza ugqirha wakho wezilwanyana ukuba akunike ulwazi oluthe kratya malunga nezinye iingcebiso zokukhuthaza impilo ezifana nezi.

Ndingamnceda njani umntwana wam otyebileyo?

Eyona nto ibalulekileyo onokuyenza ukunceda umntwana wakho kukugxila kwimpilo yakhe, hayi ubunzima bakhe. Kubalulekile ukuxhasa umntwana wakho kuhambo lwakhe oluya kwimpilo engcono. Indlela umntwana wakho aziva ngayo ngaye idla ngokuxhomekeke kwindlela oziva ngayo ngaye. Ukuba umamkela umntwana wakho nakweyiphi na ubunzima, kusenokwenzeka ukuba azive kakuhle ngaye. Kuphephe ukugxeka umntwana wakho, wena, okanye nabani na omnye.

Kubalulekile ukuthetha nomntwana wakho malunga nobunzima bakhe ngaphandle kokugweba. Ufanele umvumele umntwana wakho abelane nawe ngoko akucingayo. Ungamnceda umntwana wakho ngokutshintsha kancinci kancinci imisebenzi yomzimba yosapho lwakho kunye nemikhwa yokutya. Emva koko lonke usapho lwakho lunokuzuza kwimikhwa emitsha enempilo.

Eyona nto ibalulekileyo: impilo ngaphezu kokutyeba!

Khumbula, injongo yethu ayifanele ibe kukwenza umntwana abe mncinci, kodwa kukwenza umntwana abe ngumntwana ophilileyo nowonwabileyo.

Masisebenze njengentsapho!

Zininzi izinto onokuzenza njengosapho, kodwa ukwandisa umthambo womzimba kubaluleke kakhulu. Misela umntwana wakho usukelo lokuba afumane ubuncinci iyure yokwenza umthambo rhoqo ngosuku. Nazi ezinye iindlela zokwenza oku:

• Yiba ngumzekelo: Ukuba uzibona ukhuthele kwaye wonwabile, umntwana wakho unamathuba amaninzi okuba akhuthele kwaye ahlale ekhuthele ubomi bakhe bonke.
• Cwangcisa imisebenzi yosapho: Cwangcisa imisebenzi eyenza wonke umntu kusapho enze umthambo. Izinto ezifana nokuhambahamba, ukukhwela ibhayisekile, okanye ukudada.
• Yiba novelwano kwiimfuno zomntwana wakho: Kubalulekile ukunceda umntwana wakho afumane imisebenzi yomzimba ayithandayo nengenzima kakhulu kuye.
• Suka kwiscreen okwethutyana: Zama ukunciphisa ixesha elichithwa lusapho lwakho kwindawo enye (njengokubukela iTV, ukudlala imidlalo yevidiyo). Musa ukuvumela umntwana wakho achithe iiyure ezingaphezu kwezimbini ngosuku kwiscreen.
• Ukuseka imikhwa emihle yokulala: Ukulala ngexesha elibekiweyo kunye nokugcina izixhobo ze-elektroniki zingangeni kwigumbi lokulala lomntwana wakho kuya kumnceda alale ngcono.

Masikhathalele nokutya nokusela!

Ezinye iindlela onokunceda ngazo umntwana wakho:

• Khokela ukhetho losapho endaweni yokukhetha ukutya: Zama ukugcina iintlobo ngeentlobo zokutya okunempilo ekhayeni lakho. Lo mkhwa uza kunceda umntwana wakho afunde ukuzenzela ukhetho lokutya okunempilo eyedwa.
• Bandakanya umntwana wakho ekuthengeni nasekulungiseleleni ukutya: Le misebenzi ingamfundisa umntwana wakho ngesondlo kwaye imnike uluvo lokuba uphumelele. Ukongeza, umntwana wakho usenokuba nethuba elingcono lokutya isidlo abancedise ekusilungiseni okanye azame ukutya okutsha.
• Fundisa umntwana wakho ukutya rhoqo: Xa umntwana esitya rhoqo, uziva ebhetele xa elambile kwaye ehluthi.
• Yityani izidlo kunye njengentsapho nanini na xa kunokwenzeka: Zamani ukwenza amaxesha okutya abe lixesha lokuncokola nokwabelana, kungekhona ixesha lokuxabana okanye lokulwa. Ukuba amaxesha okutya akamnandi, umntwana wakho uya kuzama ukutya aze aphume etafileni ngokukhawuleza. Emva koko unokunxulumanisa ukutya noxinzelelo.
• Zama ukutya kuphela kwiindawo ezithile zendlu (njengegumbi lokutyela okanye ikhitshi).
• Musa ukumnika umntwana wakho ukutya njengesipho: Xa unika umntwana wakho into emnandi njengesipho, umntwana wakho usenokucinga ukuba ingcono kunezinye iintlobo zokutya. Umzekelo, ukuthi, "Ukuba utya yonke imifuno, ndiza kukunika idizethi" kuthumela umyalezo ongalunganga malunga nemifuno.
• Cinga ngento etyiwa ngumntwana wakho ngaphandle kwekhaya lakho: Fumanisa ukuba inkqubo yokutya yesikolo yomntwana wakho inika ukutya okunesondlo esifanelekileyo na. Ukuba kunokwenzeka, pakisha iintlobo ngeentlobo zokutya kwibhokisi yesidlo sasemini yomntwana wakho. Xa usiya ngaphandle, khetha iindlela ezinempilo kwaye uqaphele ubungakanani bokutya.

Ndifanele ndimbone nini ugqirha?

Kubalulekile ukugcina amadinga omntwana wakho rhoqo ukuze aphile kakuhle kwaye uye kuzo zonke iidinga ezinxulumene nonyango lokutyeba kakhulu. Ugqirha womntwana wakho angakuxhasa wena nomntwana wakho kuhambo lwabo oluya kwikamva elisempilweni.

Ngenxa yeembono ezingachanekanga kunye nokugxekwa kwentlalo okujikeleze le meko inzima, kulula ukuziva unetyala okanye uxanduva lokutyeba komntwana wakho. Kodwa khumbula, ukutyeba komntwana kuphenjelelwa zizinto ezininzi – ezininzi zazo ezinokuba ngaphaya kwamandla akho. Iindaba ezimnandi zezokuba, kukho izinto wena nosapho lwakho eninokuzenza ukuxhasa impilo yomntwana wakho. Ukuba ukhathazekile kukuba umntwana wakho utyebile, thetha nogqirha wakhe. Banokukunceda ucinge ngesicwangciso sokunciphisa okanye sokubuyisela emva iingxaki ezinokubangelwa kukutyeba.

Eyona nto ibalulekileyo ekufuneka uyithethe

Ukutyeba kakhulu ebuntwaneni yingxaki enkulu, kodwa akuthethi ukuba uyasilela okanye ukuba umntwana wakho akanakamva. Into ebalulekileyo kukulungisa oku kwangethuba kwaye wenze ngokweengcebiso ezifanelekileyo.

• Thetha nomntwana wakho ngothando nangokuqonda. Kuphephe ukumgxeka okanye ukuhlekisa ngobunzima bomntwana.
• Yamkelani indlela yokuphila enempilo njengentsapho. Qalani ngotshintsho oluncinci.
• Landela imiyalelo kagqirha wakho ngokuchanekileyo. Ukuba kuyimfuneko, funa uncedo kwingcali yokutya okanye kwingcali yezengqondo.
• Ungaze ulahle ithemba. Imizamo yakho nothando lwakho luya kuba ngumthombo omkhulu wamandla kumntwana wakho.

Ndiyathemba ukuba olu lwazi luza kukunceda. Ukuba unemibuzo engaphezulu, qiniseka ukuba uthetha nogqirha.

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