Ingabe ingane yakho ibonakala ikhuluphele kancane? Ake sifunde ngokukhuluphala kwengane!

Ingabe ngezinye izikhathi uzizwa sengathi ingane yakho ikhuluphele kakhulu? Noma ibukeka inkulu kunangaphambili? Mhlawumbe umngane wakho usho into efana naleyo. Eqinisweni, ukukhuluphala kwengane kuyinto evamile emhlabeni nasezweni lethu. Ngakho-ke, kubaluleke kakhulu ukuqaphela lokhu.

Kuyini Ukukhuluphala Kwezingane? Kalula nje...

Ukukhuluphala kwengane kwenzeka lapho ingane yakho ikhuluphele ngokweqile noma ikhuluphele ngokweminyaka yayo, ubude bayo, kanye nobulili bayo (okungukuthi, kungaba umfana noma intombazane). Kuyisifo esingamahlalakhona esingaba nemiphumela yesikhathi eside .

Odokotela basebenzisa indlela yokulinganisa lokhu ngokunembile. Ibizwa ngokuthi i-Body Mass Index (BMI) . Ngemva kweminyaka emibili ubudala, uma "i-BMI" yengane ilingana noma ingaphezu "kwe-95th Percentile" ngokweminyaka nobulili bayo, odokotela babheka leyo ngane njengekhuluphele ngokweqile.

Indlela yokubala i-BMI yengane ihlukile kancane ekubaleni i-BMI yomuntu omdala. Lokhu kungenxa yokuthi njengoba izingane zikhula, ukuma komzimba wazo kanye nokuqukethwe kwamafutha kuyashintsha ngokwemvelo. Ngakho-ke, odokotela basebenzisa amashadi okukhula akhethekile ukuze babale i-BMI yengane.

Sivame kangakanani lesi simo?

Eqinisweni, ukukhuluphala kwezingane kuyisifo esingamahlalakhona esivame kakhulu ezinganeni namuhla. Isibonelo, inhlolovo eyenziwe yinhlangano enkulu yezempilo e-United States, i-Centers for Disease Control and Prevention (CDC), ikhombisa ukuthi kusukela ngo-2017 kuya ku-2020, cishe izingane eziyizigidi ezingu-14.7 kanye nentsha ephakathi kweminyaka engu-2 no-19, noma cishe amaphesenti angu-19.7, babehlushwa ukukhuluphala.

Ukubheka amaqembu eminyaka:

• 12.7% wezingane ezineminyaka engu-2-5 ubudala
• Ama-20.7% ezingane ezineminyaka engu-6-11
• Ama-22.2% entsha ephakathi kweminyaka eyi-12-19

Lesi simo sibi nakakhulu phakathi kwamanye amaqembu ezinhlanga. Kutholakale nokuthi izingane ezihlala ebuphofwini, ezihlala ezindaweni ezinganakekelwa kahle, ezivela emindenini yabokufika, kanye nezingane ezibandlululwayo nezincishwe amathuba zisengozini enkulu. Kusobala ukuthi lesi simo siyanda kancane kancane ezweni lethu.

Kungani lokhu kwenzeka ezinganeni ezincane? Yiziphi izizathu?

Ukukhuluphala ngokweqile kwengane akubangelwa yimbangela eyodwa. Kubangelwa yinhlanganisela yezici .

Kalula nje, umzimba wengane yakho udinga inani elithile lamakhalori ukuze ikhule futhi ithuthuke. Kodwa-ke, uma inani lamakhalori eliwadlayo lidlula inani lamakhalori eliwashisa ngosuku, lawo makhalori engeziwe azogcinwa njengamafutha omzimba (izicubu zamafutha).

Inani lokudla esikudlayo, uhlobo lokudla esikudlayo, kanye nendlela imizimba yethu esebenzisa ngayo lawo mandla konke kuthinteka yizici eziningana. Umzimba wengane ngayinye nendawo ezungezile kuhlukile. Ezinye izingane zinamathuba amaningi okukhula isisindo kunezinye. Kubalulekile ukuqonda ukuthi lokhu akubangelwa ubuvila noma ukuntuleka kwamandla okuzimisela.

Izakhi zofuzo kanye ne-Epigenetics

Ezinye izici zofuzo zingandisa ingozi yengane yokuba nokukhuluphala ngokweqile. Uma abazali bengane noma izingane zakubo bekhuluphele ngokweqile, lowo mntwana angase abe namathuba amaningi okukhuluphala ngokweqile. Ucwaningo luye lwabonisa ukuthi izakhi zofuzo ezahlukene zinegalelo ekukhuleni kwesisindo. Kodwa-ke, akuzona zonke izingane ezinomlando wokukhuluphala emndenini ezizoba nokukhuluphala ngokweqile.

I-Epigenetics isifundo sokuthi ukuziphatha kwakho nendawo okuzungezile kuthinta kanjani indlela izakhi zakho zofuzo ezisebenza ngayo. Izingane ezibhekana nokuhlangenwe nakho okubi njengobandlululo nobudlova zingase zibe nezinguquko ezakhini zazo zofuzo. Lezi zinguquko zingathinta amasosha omzimba wazo kanye ne-metabolism , zishintshe indlela umzimba osebenzisa ngayo amandla futhi zandise ingozi yokukhuluphala.

Nazi ezinye izici ze-`(Epigenetic)`:

• Omunye noma bobabili abazali abakhuluphele ngaphambi kokuba ingane izalwe.
• Isifo Sikashukela Sokukhulelwa.
• Ukwanda kwesisindo ngesikhathi sokukhulelwa.

Ithonya lemvelo yomndeni neyasekhaya

Izinto imindeni ezenzayo ndawonye kanye nezinto ezithile ekhaya zingathinta ukukhuluphala kwengane.

• Izinhlobo zokudla abazali abakunikeza izingane zabo nokuthi kangaki.
• Ukusetshenziswa njalo kweziphuzo ezinoshukela.
• Ukwandisa inani lokudla okuphakelwa ngesikhathi sokudla okukodwa.
• Ukudla njalo ukudla okucutshungulwe ngezithako eziningi zokwenziwa.
• Esikhundleni sokupheka ekhaya, ngivame ukudla ngaphandle.
• Isikhathi esengeziwe sokubuka isikrini (i-TV, ifoni, ithebhulethi).
• Ukungenzi izinto ezinikeza umzimba ukuzivocavoca (Ukuziphatha Kokuhlala Phansi).
• Ukungalali ngokwanele.
• Ukuphefumula intuthu lapho omunye umuntu ebhema kubizwa ngokuthi "Ukuchayeka Kokubhema Kwabantu Ababhemayo Ngesandla Esithile".
• Okuhlangenwe Nakho Okubi Kwasebuntwaneni (ACEs). Cabanga ngakho, uma kukhona ukulwa okuqhubekayo ekhaya, uma ingane iyesaba, lezo zinto zingaba nomthelela.

Izinto Ezinquma Impilo Yezenhlalo (`SDoHs`)

Izimo endaweni lapho sizalelwa khona, siphila khona, sifunda khona, sisebenza khona futhi sidlala khona zithinta impilo yethu. Lokhu kubizwa ngokuthi yi-Social Determinants of Health (SDoHs) .

Indawo lapho umndeni wakho uhlala khona ingathinta ngqo ingozi yengane yakho yokukhuluphala. Ukudla neziphuzo ezinikezwa ingane yakho esikoleni kanye nasenkulisa kungathinta imikhuba yayo yokudla. Kungaphinde kube nomthelela ekutheni ingane yakho ithola ukuzivocavoca okungakanani usuku ngalunye.

Ezinye izici ezithonya inhlalo-mnotho:

• Ukuthengeka kalula kanye nokulula kokuthola ukudla okuhle nokunomsoco.
• Ukuba nezitolo zokudla okusheshayo eduze kwamakhaya.
• Izakhiwo zokuhamba.
• Abantu abakhona ukukusiza, ukuxhumana nabantu.
• Ukuntuleka kwezindawo zokudlala (njengezindawo zokudlala namapaki) zokudlala ezemidlalo nokuzivivinya umzimba, noma ukuntuleka kokuphepha ekufinyeleleni kuzo.

Amathonya amasiko

Izikhangiso zokudla neziphuzo ezingenampilo ezindaweni zokudla okusheshayo zinegalelo ekukhuluphaleni kwezingane. Izingane zibona lezi zikhangiso ku-TV, ku-inthanethi nasezitolo.

Ucwaningo luye lwabonisa ukuthi ngisho nezikhathi ezimfushane zokuchayeka ezikhangisweni zokudla okungenampilo eziqondiswe ezinganeni zandisa inani lokudla ezikudlayo, kokubili phakathi naleso sikhathi nangemva kwaso.

Ezinye izifo nemithi

Nakuba kungavamile, ezinye izimo zezokwelapha zingabangela ukukhuluphala kwengane.

Ukungalingani kwama-hormone, isibonelo:

• Ukungasebenzi kahle kwe-thyroid gland (i-Hypothyroidism).
• Isimila se-hypothalamic.
• Ukuntuleka kwama-hormone okukhula.
• I-Cushing's syndrome.

Izimo zofuzo ezingavamile:

• I-Prader-Willi Syndrome.
• Isifo sikaBardet-Biedl.
• I-Alstrom Syndrome.
• Ukuntuleka kwe-Congenital Leptin noma i-PCSK1.

Eminye imithi, njengemithi yokwelapha ingqondo yesizukulwane sesibili kanye ne-corticosteroids, ingandisa nengozi yengane yokukhuluphala nokukhuluphala ngokweqile.

Yiziphi ezinye izinkinga zempilo ezingabangelwa ukukhuluphala ngokweqile?

Izingane ezikhuluphele kakhulu zinamathuba amaningi okuthola izifo ezahlukahlukene.

Izinkinga zomzimba

Izinkinga ezivame kakhulu yilezi:

• Umfutho wegazi ophezulu.
• Amazinga e-cholesterol akhuphukile egazini (I-Cholesterol Ephakeme - `I-Dyslipidemia`).
• Ukumelana ne-insulin, i-Prediabetes, kanye nesifo sikashukela sohlobo 2.
• Isifo sesibindi esinamafutha angenalo utshwala (i-NAFLD).

Ezinye izinkinga:

• Isifuba somoya.
• Ukuphefumula Okungajwayelekile Ngesikhathi Sokulala (Obstructive Sleep Apnea)
• I-Polycystic Ovarian Syndrome (PCOS).
• Ukucindezeleka.
• Ubuhlungu bamalunga.
• Isifo sikaBlount (ukudikiza kwemilenze).
• Isifo senhliziyo.

Izinkinga zengqondo nezenhlalo

Ngaphezu kwalokho, izingane ezikhuluphele kakhulu zinamathuba amaningi okubhekana nalokhu:

• Ukuxhashazwa ngabanye abantwana.
• Ukuzihlukanisa emphakathini.
• Ukuzenyeza.

Okubaluleke kakhulu, izingane ezikhuluphele kakhulu ebuntwaneni zinamathuba amaningi okuqhubeka nokukhuluphala njengoba sezikhulile.

Udokotela wezingane wengane yakho uzoncoma ukuhlolwa ukuze kuhlolwe lezi zinkinga futhi, uma kudingeka, ahlele ukwelashwa.

Udokotela uthola kanjani ukuthi lokhu kunjalo?

Odokotela bezingane bavame ukuxilonga ukukhuluphala ngokweqile kanye nokukhuluphala ngokweqile ngesikhathi sokuhlolwa okuvamile kwengane ephilile. Basebenzisa amashadi okukhula akhethekile (amashadi okukhula kwe-BMI-for-age) ukuze babone ukuthi i-BMI yengane iyafanelana yini neminyaka yayo.

I-BMI ephezulu ingaba uphawu lwamafutha amaningi emzimbeni. I-BMI ayikali ngqo amafutha omzimba. Kodwa-ke, inganika udokotela wakho inkomba yokuthi ingane yakho idinga ukuhlolwa okwengeziwe ukuze kutholakale ukuthi inamafutha amaningi emzimbeni.

Udokotela wengane yakho uzokwenza ukuhlolwa ngokomzimba futhi akubuze imibuzo mayelana nomlando wempilo yengane yakho, ukuziphatha kwayo, kanye nendawo ezungezile ekhaya. Bangase futhi bacele ukuhlolwa kwegazi kanye nokuskena ukuze babheke izimbangela eziyisisekelo zokukhuluphala noma bahlole ezinye izimo zezokwelapha ezingase zibe nomthelela ekukhuluphaleni.

Yiziphi izindlela zokwelapha ingane ekhuluphele ngokweqile?

Udokotela wakho uzonquma ukuthi isisindo sengane yakho singaba yingozi yini empilweni. Uma kunjalo, kungadingeka ucabangele uhlelo lokwelashwa olusemthethweni.

Indima yethimba lezokwelapha

Uhlelo oluhle lokwelapha ukukhuluphala kufanele luhlanganise ochwepheshe bezempilo abahlukahlukene. Izinhlelo ezinhle kakhulu zingafaka:

• Odokotela bezingane.
• Ochwepheshe bokudla ababhalisiwe.
• Ochwepheshe Bokuzivocavoca noma Ochwepheshe Bokwelapha Umzimba.
• Odokotela bomndeni.
• Ochwepheshe bobuhlengikazi.
• Izazi zengqondo zezingane.
• Odokotela bezifo zengqondo.

Izinto okufanele uzinake ngesikhathi sokwelashwa

Ukwelashwa okuphelele kokukhuluphala ngokuvamile kuhlanganisa:

• Ukunikeza ukwelashwa okujulile nokwesikhathi eside .
• Hlola futhi uqaphe ingane njalo ukuze uthole izinkinga zezokwelapha nezengqondo ezingase zivele ngenxa yokukhuluphala ngokweqile.
• Thola futhi ubhekane nezici zomphakathi ezithinta impilo (isib., ukufinyelela ukudla okuhlanzekile nokunempilo).
• Ukusebenzisa izindlela zokwelapha ezingalulazi ingane nomndeni, kucatshangelwa izimo zabo ezihlukile .
• Ukusebenzisa izindlela zokuxoxisana ezikhuthazayo mayelana nokudla okunempilo, umsebenzi womzimba, kanye nezinguquko zokuziphatha kwezempilo.
• Ukuba nemigomo ephelele, njengokuthuthukisa noma ukuxazulula izinkinga zempilo, ukuthuthukisa ikhwalithi yokuphila, kanye nokuthuthukisa ukuzethemba.
• Uma kudingeka, ukuhlanganisa ukuziphatha okujulile kwezempilo kanye nokwelashwa kwendlela yokuphila (i-IHBLT) nemithi yokwehlisa isisindo kanye/noma ukuhlinzwa kwe-metabolic kanye ne-bariatric .
• Ukulungisa ukwelashwa ngokwezidingo ezishintshayo zengane nomndeni.

Indlela yokwelapha ekhethekile ebizwa ngokuthi `(IHBLT)`

Ochwepheshe bokukhuluphala kwezingane batusa kakhulu i-Intensive Health Behavioral and Lifestyle Therapy (IHBLT) . Lokhu kwelashwa kunikeza imindeni imfundo kanye nokusekelwa ukwenza izinguquko ekudleni nasekusebenzeni ngokomzimba okukhuthaza impilo yesikhathi eside.

Ukwelashwa kwe-`(IHBLT)` kusebenza kahle kakhulu uma kwenziwa ngale ndlela:

• Uma sihlangana ubuso nobuso.
• Uma wonke umndeni uhilelekile.
• Kufaka okungenani amahora angama-26 ezifundo ngokudla okunempilo, umsebenzi womzimba, kanye nokuguqulwa kokuziphatha esikhathini esiyizinyanga ezintathu kuya kweziyishumi nambili.

Ingabe ukukhuluphala kwezingane kungavinjelwa?

Ayikho indlela eyodwa elula yokuvimbela ukukhuluphala kwengane. Kubalulekile futhi ukukhumbula ukuthi ukuvimbela lokhu akuyona nje umthwalo wakho nomndeni wakho. Ohulumeni, iziphathimandla zendawo, izikole, imiphakathi, kanye nezinkampani ezinkulu nabo banomthwalo wemfanelo ohlanganyelwe. Ngaphezu kwalokho, izici eziningana zofuzo kanye nezidakamizwa zinegalelo ekukhuluphaleni. Lezi yizinto ezingaphezu kwamandla akho.

Isinyathelo esisodwa ongasithatha ukusungula imikhuba yokudla okunempilo kanye nokuzivocavoca umzimba esemncane. Imikhuba yokudla ekhula ebuntwaneni izomsiza ukuthi alondoloze indlela yokuphila enempilo njengoba ekhula. Uma ungaqiniseki ukuthi ungakhetha futhi ulungiselele kanjani ukudla okuhlukahlukene komndeni wakho, buza udokotela wengane yakho. Angakudlulisela kuchwepheshe wezokudla obhalisiwe ukuze akunike iseluleko sokudla okunempilo . Angakutshela nangezindawo emphakathini wakho ezinikeza izinketho zokudla okunempilo.

Ezinye izincomo zokuvimbela ukukhuluphala kwengane:

• Ncelisa ingane yakho ibele kuphela kuze kube yilapho isinezinyanga eziyisithupha ubudala.
• Yenza umsebenzi womzimba ojabulisayo nsuku zonke.
• Nciphisa isikhathi sokubuka isikrini sibe ngaphezu kwehora elilodwa kuya kwamabili ngosuku.
• Gwema iziphuzo ezinoshukela futhi unciphise ukuphakelwa kwejusi yezithelo engu-100%.

Buza udokotela wakho wezingane ukuthola ulwazi olwengeziwe mayelana nezinye izincomo zokukhuthazwa kwezempilo ezifana nalezi.

Ngingamsiza kanjani ingane yami ekhuluphele ngokweqile?

Into ebaluleke kakhulu ongayenza ukusiza ingane yakho ukugxila empilweni yayo, hhayi esisindweni sayo. Kubalulekile ukusekela ingane yakho ohambweni lwayo oluya empilweni engcono. Indlela ingane yakho ezizwa ngayo ivame ukusekelwe endleleni ozizwa ngayo ngayo. Uma wamukela ingane yakho kunoma yisiphi isisindo, cishe izozizwa kahle ngayo. Gwema ukusola ingane yakho, wena, noma omunye umuntu.

Kubalulekile futhi ukukhuluma nengane yakho ngesisindo sayo ngaphandle kokwahlulela. Kufanele uvumele ingane yakho ukuthi yabelane nawe ngalokho ekucabangayo. Ungasiza ingane yakho ngokushintsha kancane kancane umsebenzi womzimba womndeni wakho kanye nemikhuba yokudla. Khona-ke wonke umndeni wakho ungazuza emikhubeni emisha enempilo.

Into ebaluleke kakhulu: impilo ngaphezu kwesisindo!

Khumbula, umgomo wethu akufanele kube ukwenza ingane ibe mncane, kodwa ukwenza ingane ibe ingane enempilo nejabule.

Masisebenze njengomndeni!

Kunezinto eziningi eningazenza njengomndeni, kodwa ukwandisa umsebenzi womzimba kubaluleke kakhulu. Zibekele umgomo wokuthi ingane yakho ithole okungenani ihora lokuzivocavoca umzimba njalo ngosuku. Nazi ezinye izindlela zokwenza lokhu:

• Yiba yisibonelo nawe: Uma uzibona ukhuthele futhi uzijabulisa, ingane yakho inamathuba amaningi okuba matasa futhi ihlale ikhuthele impilo yayo yonke.
• Hlela imisebenzi yomndeni: Hlela imisebenzi eyenza wonke umuntu emndenini azivocavoce. Izinto ezifana nokuhamba ngezinyawo, ukugibela ibhayisikili, noma ukubhukuda.
• Yiba nozwela ezidingweni zengane yakho: Kubalulekile ukusiza ingane yakho ukuthola imisebenzi ethokozisayo futhi engenzima kakhulu kuyo.
• Suka esikrinini isikhashana: Zama ukunciphisa isikhathi umndeni wakho osichitha endaweni eyodwa (njengokubuka i-TV, ukudlala imidlalo yevidiyo). Ungavumeli ingane yakho ichithe amahora angaphezu kwamabili ngosuku esikrinini.
• Ukusungula imikhuba emihle yokulala: Ukulala ngesikhathi esibekiwe nokugcina amadivayisi kagesi engangeni ekamelweni lokulala lengane yakho kuzoyisiza ukuba ilale kangcono.

Masinakekele nokudla neziphuzo!

Ezinye izindlela ongasiza ngazo ingane yakho:

• Qondisa ukukhetha komndeni esikhundleni sokunquma ukudla: Zama ukugcina izinhlobo ezahlukene zokudla okunempilo ekhaya lakho. Lo mkhuba uzosiza ingane yakho ifunde ukuzenzela ukukhetha ukudla okunempilo yodwa.
• Bandakanya ingane yakho ekuthengeni nasekulungiseleleni ukudla: Le misebenzi ingafundisa ingane yakho ngokudla okunempilo futhi iyinike umuzwa wokufeza okuthile. Ngaphezu kwalokho, ingane yakho ingase ikwazi ukudla ukudla eyakusiza ekulungiseni noma ukuzama ukudla okusha.
• Fundisa ingane yakho ukudla njalo: Uma ingane idla njalo, izizwa ingcono ngokulamba nokwaneliseka.
• Yidlani ndawonye njengomndeni noma nini lapho kungenzeka: Zamani ukwenza izikhathi zokudla zibe yisikhathi sokuxoxa nokwabelana, hhayi isikhathi sokuphikisana noma sokulwa. Uma izikhathi zokudla zingajabulisi, ingane yakho izozama ukudla futhi iphume etafuleni ngokushesha okukhulu. Ngemuva kwalokho ingase ihlobanise ukudla nokucindezeleka.
• Zama ukudla kuphela ezindaweni ezikhethiwe endlini (njengegumbi lokudlela noma ekhishini).
• Ungamniki ingane yakho ukudla njengesipho: Uma unika ingane yakho into emnandi njengesipho, ingane yakho ingase icabange ukuthi ingcono kunokudla okunye. Isibonelo, ukuthi, "Uma udla yonke imifino, ngizokunika i-dessert" kuthumela umyalezo ongalungile ngemifino.
• Cabanga ngalokho ingane yakho ekudlayo ngaphandle kwekhaya lakho: Thola ukuthi uhlelo lokudla lwesikole lwengane yakho lunikeza ukudla okunempilo yini. Uma kungenzeka, paka ukudla okuhlukahlukene ebhokisini lesidlo sasemini sengane yakho. Uma udla ngaphandle, khetha izinketho ezinempilo futhi uqaphele ubukhulu besabelo.

Kufanele ngimbone nini udokotela?

Kubalulekile ukugcina imihlangano yengane yakho njalo yokunakekela impilo enhle futhi ube khona kuzo zonke imihlangano ehlobene nokwelashwa kokukhuluphala. Udokotela wengane yakho angakusekela wena nengane yakho ohambweni lwabo oluya esikhathini esizayo esinempilo.

Njengoba kunemibono eyiphutha kanye nokucwaswa emphakathini okuzungezile lesi simo esiyinkimbinkimbi, kulula ukuzizwa unecala noma unesibopho sokukhuluphala kwengane yakho. Kodwa khumbula, ukukhuluphala kwengane kuthonywa yizici eziningi - eziningi zazo ezingase zibe ngaphezu kwamandla akho. Izindaba ezinhle ukuthi, kunezinto wena nomndeni wakho eningazenza ukusekela impilo yengane yakho. Uma ukhathazekile ngokuthi ingane yakho ikhuluphele ngokweqile, khuluma nodokotela wabo. Bangakusiza ukuthi uqhamuke nohlelo lokunciphisa noma lokulungisa izinkinga ezingabangelwa ukukhuluphala.

Into ebaluleke kakhulu okufanele uyisho

Ukukhuluphala ngokweqile ebuntwaneni kuyinkinga enkulu, kodwa akusho ukuthi uyisehluleki noma ukuthi ingane yakho ayinalo ikusasa. Into ebalulekile ukuyixazulula kusenesikhathi bese wenza ngokweseluleko esifanele.

• Khuluma nengane yakho ngendlela enothando neqondayo. Gwema ukusola noma ukuhlekisa ngesisindo sengane.
• Yamukelani indlela yokuphila enempilo njengomndeni. Qalani ngezinguquko ezincane.
• Landela imiyalelo kadokotela wakho ngqo. Uma kudingeka, funa usizo kudokotela wezokudla noma kudokotela wengqondo.
• Ungalokothi ulahle ithemba. Imizamo yakho nothando lwakho kuyoba umthombo omkhulu wamandla enganeni yakho.

Ngiyethemba ukuthi lolu lwazi luzokusiza. Uma uneminye imibuzo, qiniseka ukuthi ukhuluma nodokotela.

Ukukhuluphala kwengane , ukukhuluphala kwengane, impilo yengane, i-BMI, ukudla okunempilo, ukuzivocavoca, isisindo sengane