Uma welashwa umdlavuza webele noma omunye umdlavuza, ungase uzizwe ukhathele usuku lonke, ungakwazi ukwenza lutho. Eqinisweni, lokhu kuyimiphumela emibi evamile yomdlavuza kanye nokwelashwa kwawo. Kodwa ungakuthathi njengento "yokukhathala" nje. Namuhla, sizoxoxa ngendlela yokuqonda lokhu nokuthi ungabhekana kanjani nakho.
Okokuqala, ake siqonde lokhu. Ukukhathala akukhona nje ukukhathala okuvamile. Ukukhathala okuvamile kuyinto esiyizwayo sonke. Uma usebenza kanzima ngemva kosuku, kuyaphela ngosuku olulandelayo lapho ulala kahle ebusuku. Kodwa lokhu kukhathala okuhlobene nomdlavuza akufani nalokho. Kuwukukhathala okukhulu okuzwayo usuku lonke, emzimbeni wakho wonke, futhi akupheli ngisho nangemva kokulala kahle ebusuku. Ngenxa yalokhu, awukwazi ukwenza ngisho nemisebenzi yakho yansuku zonke, futhi izinga lakho lokuphila lingancipha. Ngezinye izikhathi lesi simo singahlala isikhathi esifushane njengenyanga. Kodwa kwabanye abantu, lokhu kukhathala kungaqhubeka izinyanga eziyisithupha noma ngaphezulu.
Kungani ngizizwa ngikhathele kangaka? Ziyini izizathu?
Asikho isizathu esisodwa salokhu, kodwa izizathu eziningana zingase zithonye lokhu.
Kalula nje, amangqamuzana omdlavuza afana namasela antshontsha amandla nezakhamzimba ezivela kumangqamuzana anempilo. Lokhu kubangela ukuthi umzimba ulahlekelwe amandla futhi ukhathale ngendlela engabekezeleleki.
Futhi, izindlela zokwelapha esizisebenzisela umdlavuza ziyisizathu esikhulu salokhu.
- Ukwelashwa ngamakhemikhali: Noma yimuphi umuthi wamakhemikhali ungabangela ukukhathala. Abanye abantu bakuthola izinsuku ezimbalwa kuphela, kanti abanye bakuthola phakathi nokwelashwa, ngezinye izikhathi ngisho nangemva kokuphela kokwelashwa.
- Ukwelashwa ngemisebe : Lokhu kwelashwa kungabangela ukukhathala ngokuhamba kwesikhathi. Lokhu kuvame ukuphela zingakapheli amasonto ama-3-4 ngemva kokuyeka ukwelashwa, kodwa ngezinye izikhathi kungahlala izinyanga ezifika kwezi-3.
- Ukwelashwa Ngama-hormone: Ngenxa yokuthi lokhu kwelashwa kunciphisa i-hormone ye-estrogen yomzimba, ukukhathala kungase kwenzeke phakathi nesikhathi sokwelashwa.
- Ukufakelwa Umongo Wethambo: Lokhu kuyindlela yokwelapha ehlaselayo, ngakho-ke kungabangela ukukhathala okukhulu okuhlala cishe unyaka.
- Ukwelashwa Okuqondiwe : Le mithi ingabangela ukukhathala okuhlala isikhathi eside ngisho noma ithathwa ngemithamo ephezulu.
- Ukwelashwa Okuhlanganisiwe: Ingozi yokukhathala iphakeme nakakhulu uma kusetshenziswa ukwelashwa okungaphezu kokukodwa ngesikhathi esisodwa noma okukodwa ngemva kokunye.
- Ukuhlinzwa: Isikhathi sokululama ngemva kokuhlinzwa siyahlukahluka kumuntu nomuntu. Kuvamile ukuzizwa ungakhululekile ngalesi sikhathi.
Ingabe kungaba khona ezinye izizathu?
Yebo, nakanjani. Ukwelashwa komdlavuza kungabangela i-anemia , okuwukwehla komthamo wegazi emzimbeni. Lokhu kungabangela ukukhathala ngoba amangqamuzana omzimba awawutholi umoya-mpilo awudingayo.
Futhi, imiphumela emibi yokwelashwa njengokuhlanza, isicanucanu, izilonda emlonyeni, kanye nesifo sohudo kungabangela ukuthi udle kancane, untule ukudla okunomsoco, futhi ukhathale kakhulu. Eminye imithi esetshenziswa ezintweni ezifana nobuhlungu, isicanucanu, kanye nokucindezeleka nayo ingabangela lokhu kukhathala.
Enye into ukwehla kokusebenza kwe-thyroid gland, okuyisimo esibizwa ngokuthi i-hypothyroidism . Lokhu kungenzeka uma welashwa ngemisebe entanyeni. Ngemuva kwalokho i-metabolism yomzimba iyehla futhi ukukhiqizwa kwamandla kuyehla.
Ukucindezeleka nokucindezeleka yizinto ezimbili ezingabangela ukukhathala. Ngezinye izikhathi kunzima ukubona ukuthi yikuphi okufike kuqala. Uma uhlala uzizwa udabukile noma ungelutho, qiniseka ukuthi ukhuluma nodokotela wakho ngalokho.
Uwakha kanjani kabusha amandla akho?
Lokhu akuyona into okufanele uyenze wedwa. Wena nodokotela wakho ningasebenzisana ukuthola izixazululo.
Ngingamsiza kanjani udokotela?
Into yokuqala okufanele uyenze ukuthola ukuthi yini ebangela ukukhathala kwakho. Udokotela wakho angenza ukuhlolwa kwegazi ukuze abone ukuthi une-anemia noma i-hypothyroidism. Uma unesifo esinjalo, ukusilapha kuzosiza ekunciphiseni ukukhathala kwakho. Ngakho-ke, ungafihli lutho futhi ukhulume ngokukhululekile nodokotela wakho ngalokho okuzwayo.
Izinto ongazenza wena
Kunezinto eziningana ongazenza ukuze ulawule amandla akho.
1. Bhala phansi amazinga akho amandla:
Cishe isonto lonke, bhala phansi izikhathi zosuku lapho uzizwa ukhathele kakhulu khona kanye nezikhathi lapho unamandla kakhulu khona. Cabanga ngalokho okungase kubange lokho. Lokhu kuzokusiza ukuhlela usuku lwakho.
2. Qaphela izimpawu eziyisixwayiso zokukhathala:
Uma uqaphela lezi zimpawu, ungaphumula ngaphambi kokuba ukhathale kakhulu.
| Isibonakaliso sesixwayiso | Kusho ukuthini lokhu? |
|---|---|
| Ukucindezeleka kwamehlo | Ukuzizwa usinda, sengathi amehlo ayavaleka. |
| Imilenze ekhathele | Ukuzizwa ungenampilo kanye nokusinda emilenzeni. |
| Ukukhathala emzimbeni wonke | Ukuzizwa sengathi awufuni ukwenza lutho, uzizwa ungaphili. |
| Ubunzima bokugxila | Ukungakwazi ukugxila entweni eyodwa. |
| Ngikhathele ngisho nangemva kokulala | Ukuzizwa ukhathele ngisho nangemva kokulala amahora amaningi. |
| Ukucasuka, intukuthelo | Ukuzizwa ucasukile futhi ungahlaliseki ngezinto ezincane. |
3. Zama lezi zinto ukuze wonge amandla:
- Hlela usuku lwakho: Yenza uhlu lwezinto okufanele uzenze bese uluhlela. Uma kungenzeka, cela usizo kulungu lomndeni noma kumngane.
- Lawula ijubane lakho: Kungcono ukusebenza kancane kunokusebenza ngokushesha.
- Linganisela ukuphumula nomsebenzi: Gxila amandla akho emisebenzini ebaluleke kakhulu. Thatha ikhefu elifushane ngaphambi kokuba ukwenze ngokweqile.
- Shintsha phakathi kokuhlala nokuma: Uma uhleli esihlalweni, sebenzisa isihlalo esinokusekelwa okuhle ngemuva.
- Nciphisa ukugoba: Sebenza uqonde ngangokunokwenzeka. Uma uphakamisa izinto ezisindayo, goba amadolo akho bese uwaphakamisa ngamandla emilenze yakho.
- Nciphisa umsebenzi ongaphezulu: Hlela kabusha izinto ukuze kube lula ukuzifinyelela.
- Gqoka izingubo ezikhululekile: Gqoka izingubo ezilula neziphefumulayo.
- Gwema ukushisa okukhulu nokubanda okukhulu: Ungagezi isikhathi eside emanzini ashisayo.
Masithole amandla ngokudla okunempilo.
WenaLokhu kukhathala kungaba kubi kakhulu uma ungadli ngokwanele noma uma udla ukudla okunomsoco ophansi. Ukudla okunempilo kungasiza ekukhuliseni amazinga akho amandla.
- Thola amakhalori anele: Uma isisindo sakho sizinzile, udinga amakhalori angaba ngu-15 ngekhilogremu ngayinye yesisindo somzimba wakho. Uma wehlise isisindo, udinga ukwengeza amakhalori angaba ngu-500 ngosuku. Cela udokotela wakho noma isazi sokudla okunempilo ukuze uthole iseluleko esithile.
- Yidla ukudla okucebile ngamaprotheni: Amaprotheni yiwo alungisa amangqamuzana alimele. Imikhiqizo yobisi, inyama, inhlanzi, amaqanda, namantongomane kucebile ngamaprotheni.
- Phuza uketshezi oluningi: Lokhu kubaluleke kakhulu ukuze ugweme ukukhathala okubangelwa ukuphelelwa amanzi emzimbeni. Phuza izinto ezifana namanzi, ujusi wezithelo, ubisi, amasobho, ama-milkshake, njll. Nciphisa iziphuzo ezine-caffeine (itiye, ikhofi).
- Thatha amavithamini: Uma ungaqiniseki ukuthi uthola yini umsoco owudingayo, buza udokotela wakho ukuthi kufanele yini uthathe isithasiselo samavithamini.
Masilwe nokukhathala ngokuzivocavoca umzimba.
Umdlavuza kanye nokwelashwa kwawo kungakwenza uzizwe sengathi udinga ukuhlala embhedeni noma esihlalweni. Kodwa ukuhlala endaweni eyodwa kungandisa ukucindezeleka, ubuthakathaka kanye nokukhathala.
Ungamangali, ukuzivocavoca njalo nokulingene kungakhulisa amandla akho futhi kukusize uhlale umatasa.
- Qiniseka ukuthi ubuza udokotela wakho ngaphambi kokuqala ukuzivocavoca.
- Uma ekunika imvume, qala kancane. Nika umzimba wakho isikhathi sokuzivumelanisa nezimo.
- Zama ukukhuthala okungenani imizuzu eyi-150 ngesonto.
- Uma uzwa ubuhlungu obukhulu nokukhathala emzimbeni wakho ngemva kokuzivocavoca, kusho ukuthi uvivinya umzimba ngokweqile.
- Izinto ezinjengokubhukuda, ukuhamba ngokushesha, nokugibela ibhayisikili elingashukumi kungaba ukuzivocavoca okuhle.
Kufanele ngimshayele nini udokotela?
Nakuba ukukhathala okuhlobene nomdlavuza kuvamile, ngezinye izikhathi kungaba uphawu lwenye inkinga yezempilo. Ngakho-ke, tshela udokotela wakho noma umhlengikazi wakho ngokushesha uma unezinye zalezi zimpawu:
- Ubunzima bokuphefumula
- Ubuhlungu obungalawuleki
- Imiphumela emibi eyengeziwe yokwelashwa (ukuhlanza, uhudo, ukulahlekelwa yisifiso sokudla)
- Ukukhathazeka ngokweqile, ukungahlaliseki
- Izimpawu Zokucindezeleka
Umlayezo Wokuya Nawe Ekhaya
- Ukukhathala Okuhlobene Nomdlavuza akukhona nje ukukhathala, kodwa kuwumphumela wangempela wesifo kanye nokwelashwa kwaso.
- Khuluma nodokotela wakho ngemizwa yakho ngaphandle kokufihla lutho. Bangathola imbangela futhi bayelaphe.
- Linganisela ukuphumula nomsebenzi. Hlela usuku lwakho ukuze wonge amandla akho.
- Ukudla okunempilo kanye nokuzivocavoca okulinganiselwe kungandisa amazinga akho amandla.
- Ukulawula ukucindezeleka nakho kuyingxenye ebalulekile yale mpi. Ungesabi ukucela usizo uma uludinga.
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