Ubuhlungu Bokhona Kwasekuseni? Izimpawu, Izimbangela, Nokwelashwa

Ubuhlungu bokukhona kwasekuseni yisicanucanu nokuhlanza okuvela ngesikhathi sokukhulelwa, ngokuvamile ekuqaleni kwesigaba sokuqala. Naphezu kwegama lalo, lezi zimpawu ezingathandeki zingase zivele nganoma yisiphi isikhathi sosuku noma ebusuku.

Lesi simo sihlupha abesifazane abafika ku-80% abakhulelwe, okwenza kube ngesinye sezinto ezivame kakhulu ekuqaleni kokukhulelwa. Nakuba kungase kuzwakale kukhulu uma uhlupheka ngakho, ubuhlungu bokukhona kwasekuseni ngokuvamile luphawu lokuthi ama-homoni akho okukhulelwa asebenza kahle.

Ubuhlungu Bokhona Kwasekuseni Yini?

Ubuhlungu bokukhona kwasekuseni yindlela umzimba wakho ophawula ngayo ukushintsha okukhulu kwama-homoni okuvela ekuqaleni kokukhulelwa. Ngokuvamile kubonakala njengezimpawu zesisicanucanu, ngezinye izikhathi kulandela ukuhlanza.

Abesifazane abaningi bahlupheka ubuhlungu bokukhona kwasekuseni phakathi kwamasonto angu-6 nangu-12 okukhulelwa. Izindaba ezinhle ukuthi izimpawu ngokuvamile ziyathuthuka kakhulu njengoba ungena esigabeni sakho sesibili, cishe masonto angu-13 noma angu-14.

Nakuba kubizwa ngokuthi “ukuhlupheka kwasekuseni,” lezi zimpawu zingase zenzeke usuku lonke. Abanye abesifazane bazizwa behlupheka usuku lonke, kanti abanye banezikhathi ezithile noma izimo ezibangela isicanucanu.

Ziyini Izimpawu Zobuningi Bokhona Kwasekuseni?

Izimpawu zokukhona kwasekuseni zingase zihluke kumuntu nomuntu, kodwa kunezinto ezivamile abesifazane abaningi abazibonayo. Ake siqonde ukuthi yini ongayibona ukuze uqonde kangcono ukuthi kwenzekani emzimbeni wakho.

Izimpawu ezivamile zihlanganisa:

• Isicanucanu esiza futhi siye ngosuku lonke
• Ukuhlanza, ikakhulukazi ekuseni noma ngemuva kokudla
• Ukuphawula izinto ezithile, njengokupheka ukudla noma ama-perfume
• Ukungenandaba nokudla okuvamile okuthandayo
• Ukukhula kokukhiqizwa komalume
• Ukuzizwa ukhathele noma ubuthakathaka ngemuva kokuzwa isicanucanu
• Ubuhlungu obuthambile besisu noma ukubamba

Abanye abesifazane nabo bazwa izimpawu ezingavamile njengokukhathazeka, ukukhungatheka, noma ukushintsha kokuthanda okunambithekayo. Lezi zimpawu zingase zibe ukusuka ekuhluphekeni okuncane kuya ekuhluphekeni okukhulu okuphazamisa imisebenzi yansuku zonke.

Ziyini Izinhlobo Zobuningi Bokhona Kwasekuseni?

Ubuhlungu bokukhona kwasekuseni ngokuvamile buwela ezinhlotsheni ezimbili eziyinhloko ngokusekelwe ekuthini izimpawu zinzima kangakanani. Ukuqonda le mihlukano kungakusiza wazi ukuthi yini okulindeleke nokuthi nini kufanele ucele usizo olwengeziwe.

Ubuhlungu bokukhona kwasekuseni obuvamile buhlupha abesifazane abaningi abakhulelwe futhi buhlanganisa isicanucanu esilawuleka nokuhlanza okungathandeki. Ngokuvamile ungagcina ukudla nokusela, futhi nakuba kungathandeki, ngokuvamile akudingeki ukwelashwa kwemithi.

I-Hyperemesis gravidarum iyindlela engavamile kodwa eyingozi ehlupha cishe i-1-3% yabesifazane abakhulelwe. Lesi simo sihlanganisa ukuhlanza okunzima, okuqhubekayo okungabangela ukuphelelwa amanzi nokunciphisa isisindo.

Abesifazane abane-hyperemesis gravidarum ngokuvamile abakwazi ukugcina ukudla noma ukusela isikhathi eside. Lesi simo sidinga ukunakekelwa kwezokwelapha futhi ngezinye izikhathi ukungena esibhedlela ukuvimbela izinkinga kokubili kunina nengane.

Yini Ebangela Ubuhlungu Bokhona Kwasekuseni?

Ubuhlungu bokukhona kwasekuseni buvela ngenxa yokushintsha okukhulu kwama-homoni umzimba wakho owela kukho ekuqaleni kokukhulelwa. Amazinga akho ama-homoni ashintsha ngokushesha ukuze asekele ingane yakho ekhula, futhi umzimba wakho udinga isikhathi sokujwayela.

I-culprit ebaluleke kakhulu ye-hormonal yi-human chorionic gonadotropin (hCG), eyenziwa yi-placenta yakho ngemuva nje kokutholakala. Amazinga e-hCG abilika njalo ezinsukwini ezimbalwa ekuqaleni kokukhulelwa, afinyelela epeak cishe masonto angu-8-10.

Ukukhula kwamazinga e-estrogen futhi kudlala indima ekubangeleni isicanucanu nokuhlanza. La ma-homoni angenza isisu sakho sibe nomuzwa kakhulu futhi enze ukudla kancane, okubangela lowo muzwa wokuhleka.

Ezinye izinto ezingase zifake isandla ekuhluphekeni kwasekuseni zihlanganisa:

• Ukukhula kokuzwa izinto ngenxa yokushintsha kwama-homoni
• Amazinga e-shuga egazini aphansi, ikakhulukazi uma ungadli
• Ukuhlupheka noma ukukhathala, okungenza isicanucanu sibe sibi kakhulu
• Izinto zofuzo, njengoba ubuhlungu bokukhona kwasekuseni ngokuvamile buvela emindenini

Abanye abesifazane abaphethe abaningi (amawele noma ama-triplets) bangase bazwe izimpawu ezinzima kakhulu ngenxa yama-homoni aphezulu. Noma kunjalo, ukukhulelwa ngakunye kuhlukile, futhi amazinga ama-homoni awuhlale engabikezeli ubukhulu bezimpawu.

Nini Okufanele Ubone Udokotela Ngemuva Kokukhona Kwasekuseni?

Ubuhlungu bokukhona kwasekuseni obuningi bulawuleka ekhaya ngezindlela ezilula futhi abudingi ukwelashwa kwezokwelapha. Noma kunjalo, kunezimo ezithile lapho ukufinyelela kunikezeli wakho wezokunakekelwa kwempilo kubalulekile ukuphepha kwakho nokuthula kwakho.

Xhumana nodokotela wakho uma uhlanza izikhathi eziningi ngosuku futhi ungakwazi ukugcina ukudla noma ukusela izikhathi ezingama-24. Leli zinga lokuhlanza lingabangela ukuphelelwa amanzi ngokushesha, okungelona impilo enhle kuwe noma engane yakho.

Kufanele futhi ucele ukunakekelwa kwezokwelapha uma uhlupheka ngalokhu okulandelayo:

• Izimpawu zokuphelelwa amanzi njengokukhungatheka, umchamo omnyama, noma ukoma okukhulu
• Ukunciphisa isisindo esingaphezu kwamapounds angu-2 ngesonto
• Ubuhlungu besisu obukhulu noma ukubamba
• Igazi ekuhlanzweni kwakho
• Ukuqina okuphezulu kanye nesicanucanu nokuhlanza
• Ukukwazi ukusebenzisa amavithamini okukhulelwa ngenxa yokuhlanza okuqhubekayo

Unganqikazi ukubiza unikezeli wakho wezokunakekelwa kwempilo uma ukhathazekile ngezimpawu zakho. Bangakunikeza ukwelashwa okungakusiza uzizwe kangcono futhi baqinisekise ukuthi wena nengane yakho nihlala niphilile.

Ziyini Izinto Ezifaka Isandla Ekuhluphekeni Kwasekuseni?

Nakuba ubuhlungu bokukhona kwasekuseni bungase buhluphe noma yisiphi isilisa esikhulelwe, izinto ezithile zingakwenza ube nomkhuba wokulihlupheka. Ukuqonda lezi zinto ezingase zifake isandla kungakusiza ukulungiselela futhi wazi ukuthi yini okulindeleke.

Ungase ube nomkhuba wokukhona kwasekuseni uma uma wakho noma odadewenu bekuhlupheka ngaso ngesikhathi sokukhulelwa kwabo. Umlando womndeni udlala indima ebalulekile, okusikisela ukuthi kungenzeka kube nezinto zofuzo zendlela umzimba wakho ophawula ngayo ama-homoni okukhulelwa.

Izinto ezivamile ezingase zifake isandla zihlanganisa:

• Ukukhulelwa kokuqala, njengoba umzimba wakho uqala ukujwayela ama-homoni okukhulelwa okokuqala
• Ukuphethe abaningi (amawele, ama-triplets), okwandisa amazinga ama-homoni
• Umlando wesicanucanu sokuhamba noma izikhathi zokukhathazeka
• Ukukhulelwa okudlule nobuhlungu bokukhona kwasekuseni
• Ukuba ngaphansi kweminyaka engu-25 noma ngaphezulu kweminyaka engu-35
• Amazinga aphezulu okucindezeleka noma ukukhathala

Ukuba nezinto ezingase zifake isandla akusho ukuthi uzobhekana nobuhlungu bokukhona kwasekuseni, njengoba ukungabi nazo akusho ukuthi ngeke uhlupheke. Ukukhulelwa ngakunye kuhlukile, futhi okuhlangenwe nakho kwakho kungase kuhluke ngokuphelele kulokho okulindeleke.

Ziyini Izinkinga Ezingase Zivele Ngokuhlupheka Kwasekuseni?

Kubantu abaningi, ubuhlungu bokukhona kwasekuseni abubangeli izinkinga zempilo ezinzima. Noma kunjalo, kubalulekile ukuqonda ukuthi nini izimpawu zingase ziholele ezinkingeni ezidinga ukunakekelwa kwezokwelapha.

Ukukhathazeka okukhulu ngokuhlupheka kwasekuseni okunzima yikuphelelwa amanzi nokungabi nazondlo ezifanele. Uma ungakwazi ukugcina ukudla noma ukusela njalo, umzimba wakho uqala ukuphelelwa yizondlo ezibalulekile namanzi.

Izinkinga ezingase zivele zihlanganisa:

• Ukuphelelwa amanzi, okungabangela ukukhungatheka, ukukhathala, nokunciphisa ukukhiqizwa komchamo
• Ukungahlangani kahle kwama-electrolyte ngenxa yokulahlekelwa amanzi amaningi ngokuhlanza
• Ukunciphisa isisindo okuthinta impilo yakho yonke namazinga amandla
• Ukungahlangani kahle kokudla okungase kuthonye wena nokuthuthukiswa kwengane yakho
• Ukonakala kwe-enamel yamazinyo ngenxa yokuhlanza okuvamile
• Ukukhuluphala ukuxhumana nokukhulelwa kwakho ngenxa yokungakhululeki okuqhubekayo

Ezimweni ezingavamile, ubuhlungu bokukhona kwasekuseni obukhulu bungase buholele esimweni esibizwa nge-hyperemesis gravidarum, esingase sidinga ukungena esibhedlela ukuze kutholakale amanzi e-IV kanye nokusekelwa kokudla. Izindaba ezinhle ukuthi ngokunakekelwa kwezokwelapha okufanele, izinkinga eziningi zingavikeleka noma zilashwe kahle.

Ubuhlungu Bokhona Kwasekuseni Bungavikeleka Kanjani?

Nakuba ungakwazi ukuvimbela ngokuphelele ubuhlungu bokukhona kwasekuseni, kunezindlela eziningi ezingase zikusize ukunciphisa ubukhulu balo noma ukwenzeka kwalo. Lezi zindlela zigxile ekusekeleni umzimba wakho ngokushintsha kwama-homoni ekuqaleni kokukhulelwa.

Ngaphambi kokuba ukhulelwe, ukugcina impilo enhle yonke ingasiza umzimba wakho ukuba uphathe ama-homoni okukhulelwa kangcono. Ukusebenzisa amavithamini okukhulelwa ane-folic acid ngaphambi kokutholakala kungase futhi kusize ukunciphisa ubukhulu besicanucanu.

Uma usuvele ukhulelwe, lezi zindlela zingase zikusize ukunciphisa ubuhlungu bokukhona kwasekuseni:

• Ukudla ukudla okuncane, okuvamile esikhundleni sezintathu ezinkulu
• Ukugcina amakhekhe noma i-toast eyomile eceleni kwakho ebusuku ukuze udla ngaphambi kokuvuka
• Ukugcina umzimba wakho unamanzi ngokusela amanzi amancane usuku lonke
• Ukuphumula okwanele nokulawula amazinga okucindezeleka
• Ukugwema izinto ezinuka kakhulu ezibangela isicanucanu
• Ukusebenzisa amavithamini okukhulelwa ebusuku esikhundleni sokwenza ekuseni

Nakuba lezi zindlela zingase zibe usizo, khumbula ukuthi ubukhulu bobuhlungu bokukhona kwasekuseni bunqunywa kakhulu amazinga akho ama-homoni kanye ne-chemistry yomzimba. Ungazisola uma izindlela zokuvimbela zingasebenzi kahle.

Ubuhlungu Bokhona Kwasekuseni Butholakala Kanjani?

Ubuhlungu bokukhona kwasekuseni ngokuvamile butholakala ngokusekelwe ezimpawu zakho nesimo sokukhulelwa. Uninikeli wakho wezokunakekelwa kwempilo uzokubuza ngesicanucanu sakho, izindlela zokuhlanza, nokuthi lezi zimpawu zithinta kanjani impilo yakho yansuku zonke.

Ngesikhathi sokuqokwa kwakho, udokotela wakho cishe uzokubuza ukuthi izimpawu zakho zaqala nini, ukuthi uhlanza kangaki, nokuthi ungagcina ukudla nokusela yini. Bazofuna futhi ukwazi nganoma yiziphi izinto ozibonile.

Uninikeli wakho wezokunakekelwa kwempilo angase enze ukuhlolwa komzimba ukuze ahlole izimpawu zokuphelelwa amanzi, njengomlomo owomile, ukunciphisa ukuguquguquka kwesikhumba, noma izinga lokugijima lenhliziyo. Bangase futhi bahlole isisindo sakho ukuze babone ukuthi ulahlekelwe yiziphi izipounds ngenxa yokuhlanza.

Ezimweni ezithile, udokotela wakho angase ayalele ukuhlolwa kwegazi ukuze ahlole amazinga akho ama-electrolyte, umsebenzi wezinkophe, noma izimpawu zokuphelelwa amanzi. Ukuhlolwa komchamo kungasiza futhi ekuqondeni ukuthi uthola amanzi amaningi yini.

Uma izimpawu zakho zinzima, unikezeli wakho angase adinge ukukhipha ezinye izimo ezingabangela isicanucanu nokuhlanza, njengezifo zesisu noma izinkinga ze-thyroid.

Yini Ukwelashwa Kwebuningi Bokhona Kwasekuseni?

Ukuphathwa kobuningi bokukhona kwasekuseni ngokuvamile kuqala ngokushintsha indlela yokuphila kanye nezindlela zokwelapha zasekhaya, bese kuqhubeka nokungenelela kwezokwelapha uma kudingeka. Umgomo ukukusiza uzizwe kangcono ngenkathi ugcina wena nengane yakho niphephile.

Udokotela wakho cishe uzokuncoma ukuqala ngokushintsha ukudla kanye nezindlela zokwelapha zemvelo ngaphambi kokubheka imithi. Lezi zindlela zokuqala zivame ukusebenza ekuhluphekeni kwasekuseni okuncane kuya kokuphakathi.

Izindlela zokwelapha zingase zihlanganise:

• Ukushintsha ukudla njengokudla ukudla okungenambitheki nokudla okuncane, okuvamile
• I-ginger supplements noma itiye le-ginger, okungasiza ukunciphisa isicanucanu
• I-Vitamin B6 supplements, ngokuvamile imithi yokuqala odokotela abayincomayo
• Imithi yokulwa nesicanucanu uma izindlela zemvelo zinganelisi
• Amanzi e-IV ngenxa yokuphelelwa amanzi ezimweni ezinzima
• Ama-acupressure wristbands angase asize abanye abesifazane

Ngenxa yokuhlupheka kwasekuseni okunzima noma i-hyperemesis gravidarum, udokotela wakho angase ancome imithi enamandla kakhulu noma ancome ukungena esibhedlela ukuze kutholakale amanzi e-IV kanye nokusekelwa kokudla. Uhlelo lokwelapha luzolungiswa ngokusekelwe ezimpawu zakho nezidingo zakho.

Indlela Yokwelapha Ekhaya Ngesikhathi Sokukhona Kwasekuseni?

Ukuphatha ubuhlungu bokukhona kwasekuseni ekhaya kuhlanganisa ukudala indawo yokusekela nokwenza izindlela ezisebenza ngezinto ezibangela izimpawu zakho. Ukushintsha okuncane emikhwenyoni yakho yansuku zonke kungenza umehluko omkhulu endleleni ozizwa ngayo.

Qala usuku lwakho ngokuthambile ngokugcina amakhekhe noma i-cereal eyomile eduze kwakho ebusuku. Ukudla into engambitheki ngaphambi kokuba uvuke kungasiza ukuthula isisu sakho futhi kuvimbele isicanucanu sokuqala ekuseni.

Usuku lonke, gxila kulezi zindlela eziwusizo:

• Dla izinto ezincane njalo ngemizuzu engu-2-3 esikhundleni sokulinda uze ulambile
• Khetha ukudla okungenambitheki njenge-toast, irayisi, amabhanana, noma i-applesauce
• Sehla izinto ezicacile njengamanzi, itiye lezimila, noma i-broth phakathi kokudla
• Gwema ukudla okunuka kakhulu noma okune-greasy textures
• Thola umoya opholile uma kungenzeka, njengoba ukungabi nomoya kungenza isicanucanu sibe sibi kakhulu
• Phumula uma ungakwazi, njengoba ukukhathala kuvame ukwenza izimpawu zibe zimbi kakhulu

Gcina idayari yezimpawu ukuze ubone izinto ezibangela izimpawu zakho kanye nezindlela zazo. Lolu lwazi lungakusiza ukugwema ukudla noma izimo ezingathandeki futhi wabelane ngemininingwane ewusizo kunikezeli wakho wezokunakekelwa kwempilo.

Kufanele Uzilungiselele Kanjani Ukuqokwa Kwakho Kudoctor?

Ukulungiselela ukuqokwa kwakho kudoctor kungakusiza uthole okuningi ekuhambeni kwakho futhi kuqinisekise ukuthi unikezeli wakho wezokunakekelwa kwempilo unemininingwane edingekayo ukukusiza ngokuphumelelayo. Ukusebenzisa imizuzu embalwa ukuhlela imicabango yakho kusengaphambili kwenza ingxoxo ibe yiyona ephumelelayo.

Ngaphambi kokutholakala kwakho, bhala izimpawu zakho, kufaka phakathi ukuthi zaqala nini nokuthi zenzeka kangaki. Qaphela noma yiziphi izindlela ozibonile, njengezikhathi ezithile zosuku lapho isicanucanu sibe sibi kakhulu noma ukudla okubangela ukuhlanza.

Letha lolu lwazi ekuqokweni kwakho:

• Uhlu lwemithi yonke kanye ne-supplements osebenzisa yona njengamanje
• Imininingwane ngezindlela zakho zokudla nokusela
• Noma yiziphi izindlela zokwelapha zasekhaya ozivivinye nokuthi zikusize yini
• Imibuzo mayelana nalokho okuphephile ngesikhathi sokukhulelwa
• Imininingwane ngomlando womndeni wakho wobuningi bokukhona kwasekuseni
• Isisindo sakho ngaphambi kokukhulelwa, uma uyazi

Unganqikazi ukubuza imibuzo mayelana nezindlela zokwelapha, ukuthi nini kufanele ucele usizo, noma yiziphi izimpawu okufanele zikukhathaze. Uninikeli wakho wezokunakekelwa kwempilo ufuna ukukusekela ngalesi sikhathi esinzima.

Yini Eyinhloko Mayelana Nobuhlungu Bokhona Kwasekuseni?

Ubuhlungu bokukhona kwasekuseni luyisigaba esivamile, esiphelileyo sokuqala kokukhulelwa esithinta abesifazane abaningi ngezinga elithile. Nakuba kungase kungathandeki futhi kuphazamise, ngokuvamile luphawu lokuthi ukukhulelwa kwakho kuqhubeka kahle.

Into ebaluleke kakhulu okumele uyikhumbule ukuthi ubuhlungu bokukhona kwasekuseni ngokuvamile buthuthuka kakhulu ngesigaba sesibili. Abesifazane abaningi baqala ukuzizwa kangcono cishe masonto angu-12-14, nakuba abanye bangase bazwe ukuthuthuka ngokushesha noma kamuva.

Unezinketho eziningi zokuphatha izimpawu, kusuka ekushintsheni ukudla okulula kuya ekuwelashweni kwezokwelapha uma kudingeka. Ungahlupheki ngokuthula noma uzizwe sengathi kufanele uzibambe wedwa.

Tshemba izinto ozizwa ngazo ngomzimba wakho futhi unganqikazi ukufinyelela kunikezeli wakho wezokunakekelwa kwempilo uma udinga usizo. Ngezindlela ezifanele kanye nokunakekelwa kwezokwelapha uma kudingeka, ungadlula kuleli zinga elinzima bese uqhubeka ujabulele ukukhulelwa kwakho.

Imibuzo Evamile Mayelana Nobuhlungu Bokhona Kwasekuseni

Ingabe ubuhlungu bokukhona kwasekuseni kusho ukuthi ngikhulelwe kahle?

Ubuhlungu bokukhona kwasekuseni ngokuvamile buhlotshaniswa nokukhulelwa okunempilo ngoba kubonisa ukuthi amazinga akho ama-homoni akhuphuka ngokufanele. Noma kunjalo, ukungabi nobuhlungu bokukhona kwasekuseni akusho ukuthi kukhona okungalungile ngokukhulelwa kwakho. Okuhlangenwe nakho kwabesifazane ngamunye kuhlukile, futhi zombili izimo zingaba yizinto ezivamile.

Ingabe ubuhlungu bokukhona kwasekuseni bungalimaza ingane yami?

Ubuhlungu bokukhona kwasekuseni obuthambile kuya kokuphakathi ngokuvamile abulimazi ingane yakho. Ingane yakho ekhula iyakwazi kakhulu ukuthatha lokho eyidingayo ezikhaleni zomzimba wakho. Noma kunjalo, ubuhlungu bokukhona kwasekuseni obukhulu obukuvimbela ekugcineni ukudla nokusela bungase buthinte wena nengane yakho, kungakho ukwelashwa kwezokwelapha kubalulekile kulawo maqembu.

Ingabe ubuhlungu bokukhona kwasekuseni buyoba sibi kakhulu ngakunye kokukhulelwa?

Ubukhulu bobuhlungu bokukhona kwasekuseni bungase buhluke kakhulu phakathi kokukhulelwa, ngisho nangesifazane esifanayo. Abanye abesifazane bazwa izimpawu ezifanayo ngakunye kokukhulelwa, kanti abanye bathola ukuthi izimpawu zabo zihlukile ngokuphelele. Okuhlangenwe nakho okudlule nobuhlungu bokukhona kwasekuseni akubikezeli ukuthi yini ezovela ekuhlangenwe nakho kokukhulelwa kwesikhathi esizayo.

Ingabe kuphephile ukusebenzisa imithi yokulwa nesicanucanu ngesikhathi sokukhulelwa?

Imithi eminingi yokulwa nesicanucanu ithathelwa ingqondo njengokuphephile ngesikhathi sokukhulelwa, kodwa kufanele uhlale ukhulumisana nodokotela wakho ngaphambi kokusebenzisa noma iyiphi imithi. Udokotela wakho angakuncoma izinto eziphephile neziphumelelayo kakhulu ngokusekelwe ezimpawu zakho kanye nomlando wakho wezokwelapha.

Nini okufanele ngikhathazeke ngokuthi ubuhlungu bokukhona kwasekuseni abulona oluvamile?

Xhumana nodokotela wakho uma ungakwazi ukugcina ukudla noma ukusela izikhathi ezingaphezu kwama-24, uma ulahlekelwa isisindo ngokushesha, noma uma ubonisa izimpawu zokuphelelwa amanzi njengokukhungatheka noma umchamo omnyama. Ukuhlanza okunzima, okuqhubekayo okuphazamisa impilo yakho yansuku zonke kungase kudinge ukwelashwa kwezokwelapha ukuze wena nengane yakho nihlale niphilile.