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Ukukhathala: Incazelo Kadokotela

MBBS
Medically Reviewed by MBBS ✓ Medically Reviewed
📅 Updated: Jul 16, 2026 • ⏱ 3 min read • Inqubomgomo yokuhlela
Ukukhathala: Incazelo Kadokotela

"Dokotela, bengilokhu ngizizwa sengathi anginamandla izinyanga ezimbalwa manje. Angikwazi ngisho nokuvuka embhedeni ekuseni, ngilala usuku lonke, futhi umzimba wami wonke ukhathele. Ingabe nginohlobo oluthile lomdlavuza, dokotela? Angikwazi ngisho nokwenza umsebenzi wami."

UMalini, umama osebenzayo oneminyaka engu-38 ubudala oze emtholampilo wami ngesonto eledlule, ukhulume ekhala izinyembezi emehlweni akhe, ebheke phansi, futhi ehlikihla intamo yakhe. Wayenamahloni kakhulu futhi esaba ukuthi unesifo esibi, njengomdlavuza.

Ngabheka uMalini ngamomotheka ngomusa, ngidambisa ukwesaba kwakhe: “Malini, okokuqala, ungakhathazeki. Awunawo umdlavuza. Izinkulungwane zabesifazane eSri Lanka zizizwa ngale ndlela ngemizimba yazo. Kubangelwa amaphutha ambalwa alula emizimbeni yethu. Ngakho-ke lesi yisimo esingelapheka nge-laser. Ake siqale senze ukuhlolwa kwegazi, bese siqala ukwelashwa.”

Ukuhlolwa kwegazi likaMalini okugcwele kwembula ukuthi wayene-anemia ejulile yokushoda kwensimbi. Wanikezwa izithasiselo zensimbi kanye neseluleko sokushintsha ukudla kwakhe, wabe esebuyela emtholampilo ngemva kwenyanga. Wayekhuthele kakhulu futhi emomotheka ngalolo suku.

Ngakho-ke namuhla, ake sixoxe ngezimbangela zangempela zezokwelapha, izimpawu, kanye nokwelashwa okufanele ngemuva kokukhathala/ukudinwa abantu abaningi ababhekana nakho futhi okuphazamisa imisebenzi yabo yansuku zonke.

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Kulungile yini ukuphuza amaphilisi ensimbi esiswini esingenalutho ?

Amaphilisi ensimbi amuncwa kangcono ngumzimba uma ephuzwa esiswini esingenalutho noma ngengilazi yejusi lewolintshi elinovithamini C. Kodwa-ke, abanye abantu bangase babe nobuhlungu besisu noma ukuhlanza uma bephuzwa esiswini esingenalutho. Kubantu abanjalo, kungcono ukuwaphuza ngemva kokudla. (Amaphilisi ensimbi akufanele aphuzwe netiye noma ubisi, njengoba lokhu kungavimba ukumuncwa kwensimbi emzimbeni).

Kungani ukukhuluphala kwenzeka uma amazinga e-hormone ye-thyroid ephansi (i-Hypothyroidism)?

Uma amazinga e-hormone ye-thyroid ephansi, i-metabolism yomzimba, noma izinga lokushiswa kwamandla, yehla kakhulu. Ngenxa yalokho, amakhalori owatholayo agcinwa njengamafutha esikhundleni sokushiswa, okuholela ekukhuleni kwesisindo ngokushesha.

Ingabe ukucindezeleka kungabangela ubuthakathaka bomzimba?

Yebo, impela. Uma unesifo sokucindezeleka, amakhemikhali obuchopho bakho, njenge-serotonin ne-dopamine, ayancipha. Lokhu kungaholela ekulahlekelweni amandla, ugqozi, kanye namandla emisipha, okuholela emizweni yokukhathala okuqhubekayo kanye nokuzola.

Kungani abantu abanesifo sikashukela bezizwa bekhathele ngaso sonke isikhathi?

Iziguli ezinesifo sikashukela azinayo i-insulin eyanele noma umzimba awusabeli ku-insulin, ngakho-ke i-glucose (ushukela) egazini ayikwazi ukungena emaseli ukuze ikhiqize amandla. Lokhu kusho ukuthi yize kunoshukela omningi egazini, amaseli awatholi amandla, ngakho azizwa ekhathele njalo.

Kulungile yini ukuphuza amaphilisi e-multivitamin ukuze ugweme ukuzizwa uvilapha?

Uma unesifo sokuntuleka kwamavithamini, kuyalulekwa ukuthi uphuze amavithamini amaningi ngaphansi kweseluleko sikadokotela. Kodwa-ke, gwema ukuthatha amaphilisi ngaphandle kweseluleko sikadokotela. Lokhu kungenxa yokuthi amaphilisi amaningi amavithamini ngeke abe wusizo uma kunezinye izizathu zokulahlekelwa amandla, njenge-anemia noma isifo sikashukela.

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PubMed / WHO

✓ Peer-Reviewed Sources
  1. Ukukhathala akukhona nje ukukhathala kwesikhashana, kungaba uphawu lwenkinga yempilo eyisisekelo.
  2. Izimbangela eziyinhloko zalokhu i-anemia yokuntuleka kwensimbi, isifo se-thyroid, kanye nesifo sikashukela.
  3. Lesi simo singalapheka ngokuphelele ngokuhlolwa kwegazi nokuthola ukwelashwa okufanele ngaphansi kweseluleko sikadokotela.
  4. Ukuphuza amanzi amaningi nsuku zonke, ukudla ukudla okunempilo nokulinganiselayo, kanye nokulala amahora angu-7-8 kubalulekile ekugcineni amandla omzimba.
  5. I-anemia: Imbangela evame kakhulu ye-anemia kwabesifazane eSri Lanka ukwehla kwezinga le-hemoglobin egazini. Lapho igazi linciphisa ikhono lokuthwala umoya-mpilo liye ezithweni zomzimba, ukukhiqizwa kwamandla omzimba kuyaphazamiseka, okubangela ubuthakathaka obuqhubekayo, isiyezi, kanye nokukhathala.
  6. Ukuntuleka Kokudla Okunomsoco: Uma ukudla esikudlayo kuntula izakhamzimba ezibalulekile njengeVithamini D, iVithamini B12, i-Iron, noma iMagnesium, inqubo yokukhiqizwa kwamandla emangqamuzaneni omzimba iyaphazamiseka, okuholela ekukhathaleni okuqhubekayo.
  7. Amazinga aphansi ama-hormone e-thyroid (i-Hypothyroidism): I-Hypothyroidism yisimo lapho i-thyroid gland entanyeni yethu ingakhiqizi ama-hormone anele alawula i-metabolism yethu, okunciphisa ijubane le-metabolism yomzimba wethu. Lokhu kungaholela ezimpawini ezifana nokukhathala, ukukhuluphala, ukulahleka kwezinwele, kanye nokuzizwa ubanda ngaso sonke isikhathi.
  8. Isifo Sikashukela: Uma amazinga kashukela egazini engalawulwa kahle, ushukela egazini awukwazi ukungena emangqamuzaneni ukhiqize amandla. Lokhu kubangela ukuthi umzimba uhlale untula amandla futhi uzizwe ukhathele kakhulu futhi ungenampilo.
  9. Izimbangela Zengqondo (Ukucindezeleka Nokukhathazeka): Ukukhathala ngokomzimba kuwuphawu olukhulu lwezifo zengqondo ezifana nokucindezeleka, ukukhathazeka, futhi ikakhulukazi ukucindezeleka. Ngisho noma kungekho ukugula ngokomzimba, ukuphazamiseka kwengqondo kungenza umzimba wonke uzizwe sengathi ulahlekelwa impilo yawo.
  10. Ukungalali kahle kanye nokuphelelwa amanzi emzimbeni: Ukungalali kahle amahora angu-7-8 ngosuku kanye nokungaphuzi amanzi anele kungaholela ekuphelelweni amanzi emzimbeni, okungaholela ekukhathaleni nasekuphathweni yikhanda ngokushesha.
  11. Nge-anemia: Odokotela banikeza amaphilisi ensimbi kanye ne-folic acid.
  12. Uma unesifo sama-hormone: Amaphilisi e-thyroid hormone (i-Thyroxine) kufanele athathwe ngaphansi kweseluleko sikadokotela.
  13. Kusifo sikashukela: Kunikezwa imithi efanele yokulawula ushukela egazini noma i-insulin.
  14. Uma kunesidingo sokudla okunempilo: Kunikezwa izithasiselo ukuze kulungiswe ukuntuleka kwamavithamini.
  15. Yidla ukudla okunomsoco: Faka imifino ecebile nge-iron (i-moringa, isipinashi), inyama ebomvu, amaqanda, inhlanzi, kanye nokudla okusanhlamvu okuphelele ekudleni kwakho.
  16. Phuza amanzi anele: Kufanele uphuze okungenani amalitha angu-2-3 amanzi (izingilazi ezingu-8-10) ngosuku.
  17. Lala njalo: Kufanele ube nomkhuba wokulala nokuvuka ngesikhathi esifanayo nsuku zonke.
  18. Ukuzivocavoca nsuku zonke: Kufanele uhlanganyele ekuzivocavoceni okulula njengokuhamba imizuzu engama-20-30 ngosuku. Kukhulisa ama-hormone enjabulo futhi kugcina umzimba usebenza.
  19. Ukusebenzisa ucingo ngaphambi kokulala: Gwema ukubuka omakhalekhukhwini noma izikrini zekhompyutha ngaphambi kokulala (ziyaphazamisa ubuthongo).
  20. Ukuthatha amaphilisi wedwa: Ungathengi ama-multivitamin noma amanye amaphilisi anamandla emakhemisi ngaphandle kweseluleko sikadokotela.
  21. Ukudla i-caffeine ngokweqile: Ukuze ugweme ukukhathala, kufanele unciphise ukusetshenziswa kwekhofi noma itiye ngokweqile.
  22. 📚 Ukukhathala nokukhathala - Iziqondiso Zesevisi Yezempilo Kazwelonke (NHS)
  23. 📚 Ukuhlolwa komthamo owodwa we-ferric carboxymaltose kwabesifazane abakhathele, abaswele insimbi--Ucwaningo lwe-PREFER - I-PubMed Central (PMC)
  24. 📚 Ukukhathala: Izimbangela, Incazelo, kanye Nezindlela Zokuphila - I-Mayo Clinic
  25. Ukukhathala yisimo esingabangelwa yizimbangela eziningi ezingelapheka, njenge-anemia elula, izinkinga zama-hormone, noma ukucindezeleka.
  26. Ezimweni zokukhathala okuhlala isikhathi esingaphezu kwamasonto amabili, indlela engcono kakhulu yokwenza iwukuba udokotela ahlole igazi kunokuba azame ukuzelapha wena.
  27. Ukudla okunempilo, ukuphuza amanzi anele, nokulala kahle kuholela empilweni esebenzayo nenempilo.
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