Ubuhlungu lwamathambo: Izimpawu, Izimbangela, Nokwelashwa

Ubuhlungu lwamathambo yisimo lapho amathambo akho eba manqamuzana, ebuthakathaka, futhi enokuthi aphuleke kalula uma uwa noma uthinta into. Cabanga ngamathambo akho elahlekelwe amandla awo angaphakathi nokuqinile ngokuhamba kwesikhathi, okwenza abe buthakathaka kunokuba kufanele kube.

Lesi simo sithinta izigidi zabantu emhlabeni jikelele, ikakhulukazi abesifazane ngemva kokuphela kwesikhathi sabo sokubeletha nabantu abadala. Izindaba ezinhle ukuthi ngokunakekelwa okufanele nokwelashwa, unganciphisa ukulahleka kwamathambo futhi unciphise ingozi yokuphamba.

Ubuhlungu lwamathambo yini?

Ngokwemishwana yezokwelapha, ubuhlungu lwamathambo kusho "amathambo anemihumela." Amathambo akho yizicubu eziphilayo ezihlale ziphulwa futhi zakhiwe kabusha phakathi nokuphila kwakho.

Uma unebuhlungu lwamathambo, umzimba wakho uphula amathambo amadala ngokushesha kunokuba wakhe amathambo amasha. Lokhu kungalingani kushiya amathambo akho enama-calcium amancane namanye amaminerali, okwenza abe manqamuzana futhi abe buthakathaka ngaphakathi.

Ingxenye enzima mayelana nobuhlungu lwamathambo ukuthi bukhula ngokuthula iminyaka eminingi. Awunakuqaphela noma iyiphi impumuzo kuze kube yilapho uhlangabezana nokuphuka kwakho kokuqala okuvela kweyona nto encane.

Ziyini izimpawu zokulimala kwamathambo?

Ubuhlungu lwamathambo obuqala ngokuvamile alunazo izimpawu, yingakho odokotela ngezinye izikhathi bebubiza ngokuthi "ugula oluthule." Ungase uzizwe uphilile ngenkathi amathambo akho ebuthakathaka kancane kancane.

Njengoba isimo siqhubeka, ungase uqale uqaphele ushintsho oluthile emzimbeni wakho. Nazi izimpawu ezingase zibonise ukuthi amathambo akho ebuthakathaka:

• Ubuhlungu obukhulu emhlane obungabonakali ukuthi bubangelwa yini.
• Uba mfushane ngokuhamba kwesikhathi noma ube nomzimba oqondile.
• Amathambo aphuka kalula kunalokho okulindelekile ekuweni okuncane.
• Ukuphuka kwamathumbu emhlane wakho okubangela ubuhlungu obukhulu emhlane.
• Ukulahleka kokuphakama, ngezinye izikhathi kubonakala uma izingubo zifanelana ngokuhlukile.
• Umhlane ophezulu oqondile, ngezinye izikhathi kubizwa ngokuthi "i-dowager's hump."

Kwezinye izikhathi, abanye abantu bahlushwa ubuhlungu obuhlala isikhathi eside okuvela ekuphukeni okuncane emhlane wabo okwenzeka ngaphandle kokulimaza okuqondile. Lokhu kubizwa ngokuthi ukuphuka kokucindezela, futhi kungenzeka ezenzweni ezilula njengokukhokha noma ukugoba.

Impumuzo ephambili ukuphamba kwamathumbu ezenzweni ezingafanele zibangele ukuphuka, njengokuhamba endleleni noma ukuthinta ifenisha. Uma lokhu kukuzuzela, kubalulekile ukukhuluma nodokotela wakho ngempilo yamathambo.

Yini ebangela ubuhlungu lwamathambo?

Ubuhlungu lwamathambo bukhula lapho ukulingana kwemvelo kokuphamba kwamathumbu nokukhiqizwa kwamathumbu kuphazamiseka. Izici eziningi zinganciphisa lokhu ukulingana ngendlela engafanele.

Umkhathi wakho udinga ama-hormone athile, izondlo, kanye nomsebenzi womzimba ukuze ugcine amathambo aqinile. Uma noma yikuphi kula ma-eleni kushoda noma kuncishiswa, amathambo akho angaqala ukulahlekelwa ubukhulu bawo ngokushesha kunokuba akhe kabusha.

Nazi izizathu eziyinhloko zokuthi kungani ubuhlungu lwamathambo bukhula:

• Ukuhluka kwama-hormone, ikakhulukazi ukwehla kwamazinga e-estrogen ngesikhathi sokuphela kwesikhathi sokubeletha.
• Ubudala, njengoba ukwakhiwa kabusha kwamathumbu kunciphisa ngokuzenzakalelayo ngemva kweminyaka engama-30.
• Ukungatholi i-calcium ne-vitamin D eyanele ekudleni kwakho.
• Ukwehluleka kokuzivocavoca okusekelwe ekuthwaleni okukhuthaza ukukhula kwamathumbu.
• Ukusetshenziswa isikhathi eside kwama-corticosteroid.
• Izimo zezokwelapha ezithinta amazinga e-hormone noma ukufunwa kwezondlo.
• Ukubhema nokusebenzisa utshwala ngokweqile.
• Ukuba nomzimba omncane, onqamuzana.

Ezinye izimbangela ezingavamile zihlanganisa izifo zezakhiwo ezithinta ukwakhiwa kwamathumbu, izimo ezithile zokuzimela komzimba, nokuphumula isikhathi eside embhedeni noma ukungakwazi ukuhamba. Ukudla okungapheli okubangela ukungondliwa okukhulu kungase futhi kuhlanganyele ekunciphisekeni kwamathumbu ngokuhamba kwesikhathi.

Ukuqonda lezi zimbangela kusiza ekuchazeni ukuthi kungani ubuhlungu lwamathambo buvamile kumaqembu athile abantu, ikakhulukazi abesifazane abaphelelwe yisikhathi sabo sokubeletha nabantu abadala bobulili bobabili.

Nini okufanele ubona udokotela ngenxa yobuhlungu lwamathambo?

Kufanele ucabange ukukhuluma nodokotela wakho ngempilo yamathambo uma ungowesifazane oneminyaka engaphezu kuka-65 noma indoda eneminyaka engaphezu kuka-70, ngisho noma uzizwa uphilile. Lezi yizinyanga lapho ukuhlolwa okuvamile kokuthwala kwamathumbu kuvame ukuqala khona.

Ukuhlolwa okusheshayo kungase kunconywe uma unezingozi ezwenza ubuhlungu lwamathambo lube olukhulu. Udokotela wakho angakusiza ekutholeni isikhathi esifanele kuwe ngokususelwa esimweni sakho.

Funani ukunakekelwa kwezokwelapha uma uhlangabezana nanoma yiziphi izimpawu ezilandelayo ezikhathazayo:

• Ukuphuka kwamathumbu ekuweni okuncane noma ukuthinta into.
• Ubuhlungu obukhulu emhlane obuphazamisekile.
• Ukulahleka okubonakalayo kokuphakama ngokuhamba kwesikhathi.
• Ukuba nomhlane oqondile noma oqondile.
• Ubuhlungu obuhlala isikhathi eside emhlane ngaphandle kwesizathu esicacile.

Ungalindi uma uthatha imithi eyaziwa ngokuthi ithinta impilo yamathambo, njenge-corticosteroids yesikhathi eside. Udokotela wakho angase afune ukulandelela ubukhulu bamathumbu akho eduze kulesi simo.

Ziyini izingozi zokulimala kwamathambo?

Izici ezithile zenza abanye abantu babe nethuba elikhulu lokuthola ubuhlungu lwamathambo kunabanye. Ukuqonda izingozi zakho siqu kungakusiza ekuthatheni izinyathelo zokuvikela kusenesikhathi.

Ezinye izingozi ongenakuzishintsha, njengobudala bakho noma umlando womndeni. Abanye, njengokudla kwakho nemikhuba yokuzivocavoca, kulawulwa kwakho ukushintsha.

Nazi izingozi eziyinhloko zokuthola ubuhlungu lwamathambo:

• Ukuba owesifazane, ikakhulukazi ngemva kokuphela kwesikhathi sokubeletha.
• Ubudala obukhulu, ikakhulukazi ngaphezu kweminyaka engama-65 kwabesifazane neminyaka engama-70 kwabesilisa.
• Umlando womndeni wobuhlungu lwamathambo noma ukuphuka kwama-hip.
• Umkhathi omncane noma ukuba ukhulu.
• Ubuzwe baseCaucasian noma baseAsia.
• Ukudla okuncane kwe-calcium ne-vitamin D.
• Isitayela sokuphila esingasebenzi ngokwanele kokuzivocavoca okusekelwe ekuthwaleni.
• Ukubhema noma ukusebenzisa utshwala ngokweqile.
• Ukusetshenziswa isikhathi eside kwama-corticosteroid.
• Izimo ezithile zezokwelapha njengokuvuvukala kwama-rheumatoid noma isifo se-celiac.

Izingozi ezingavamile zihlanganisa ukuba nesifo sokuphamba, ukwelashwa komdlavuza, noma ukuba nezifo zama-hormone ezithinta ukusebenza kwamathumbu. Abanye abantu abanezimo zezakhiwo ezingavamile bangase babe nethuba elikhulu kusukela besebancane.

Khumbula ukuthi ukuba nezingozi akusho ukuthi uzoba nobuhlungu lwamathambo. Abantu abaningi abanezingozi eziningi bagcina bemathambo aphilile ngokudla okuhle nokusebenza komzimba okuvamile.

Ziyini izinhlanganisela ezingase zenzeke ngenxa yobuhlungu lwamathambo?

Inhlanganisela ephambili yobuhlungu lwamathambo yingozi eyenziwe yokuphuka kwamathumbu, okungathinta kakhulu ikhwalithi yokuphila kwakho. Le miphumela ivame ukwenzeka ezenzweni ezingafanele ziphule amathambo aphilile.

Ukuphuka kwama-hip kuhlanganiswe nezinhlanganisela ezinkulu kakhulu, ngokuvamile kudinga ukuhlinzwa nesikhathi eside sokuphulukisa. Ukuphuka komhlane kungabangela ubuhlungu obuhlala isikhathi eside kanye noshintsho emzimbeni wakho noma ukuphakama.

Izinhlanganisela ezivamile ezivela ebuhlungwini lwamathambo zihlanganisa:

• Ukuphuka kwamaqhude ekuzama ukuvimbela ukuwa.
• Ukuphuka kwama-hip okungase kudinge ukuhlinzwa nokubuyiselwa.
• Ukuphuka kokucindezela komhlane okubangela ubuhlungu emhlane nokulahleka kokuphakama.
• Ukunciphisa ukuhamba nokuzimela ngenxa yokwesaba ukuwa.
• Ubuhlungu obuhlala isikhathi eside okuvela ekuphukeni okuncane okuningi.
• Usizi nokuhlukaniswa komphakathi ngenxa yemisebenzi emincane.

Kwezinye izikhathi, ukuphuka okukhulu kokucindezela komhlane kungathinta ukuphefumula kwakho noma ukugaya ngokushintsha isakhiwo sesifuba sakho nesisu. Abanye abantu bangase bathuthukise ukugoba okukhulu phambili emhlane wabo ophezulu.

Ithonya lengqondo akufanele lihlale lingabonakali. Abantu abaningi abanebuhlungu lwamathambo baba nokukhathazeka ngokuwa futhi bangase banciphise imisebenzi yabo, okungenza amathambo abe buthakathaka ngokuhamba kwesikhathi.

Ubuhlungu lwamathambo bungavikeleka kanjani?

Ukuvimbela yiyona ndlela yakho engcono kakhulu yokulwa nobuhlungu lwamathambo, futhi akusikho isikhathi eside noma sekwephuzile ukuqala ukunakekela amathambo akho. Imikhuba oyakha namuhla ingasiza ekuqinisweni kwamathumbu iminyaka eminingi ezayo.

Ukukhiqiza amathambo aqinile eminyakeni yakho yobusha kudala isisekelo esingcono sempilo kamuva. Ngisho noma ukhulu, ukuthatha izinyathelo zokuvikela kunganciphisa ukulahleka kwamathumbu nokunciphise ingozi yokuphuka.

Nazi izindlela ezisebenzayo zokusiza ekuvinjeni ubuhlungu lwamathambo:

• Thola i-calcium eyanele ngemikhiqizo yobisi, imifino eluhlaza, nokudla okuqinisiwe.
• Qinisekisa i-vitamin D eyanele elangeni, ekudleni, noma ezinhlanganweni.
• Hlanganyela ekuzivocavoca okuvamile okusekelwe ekuthwaleni njengokuhamba noma ukudansa.
• Faka ukuqeqeshwa kokumelana ukuze kukhuthazwe ukwakhiwa kwamathumbu.
• Gwema ukubhema futhi ubeke umkhawulo ekuphuzweni kotshwala.
• Gcina isisindo somzimba esinempilo.
• Thatha izinyathelo zokuvikela ukuwa ekhaya.

Ezinye izindlela zokuvikela ezingavamile zingase zihlanganise ukwelashwa kwe-hormone replacement kwabesifazane abaphelelwe yisikhathi sabo sokubeletha noma imithi ethile kulabo abanesingozi enkulu. Udokotela wakho angakusiza ekutholeni ukuthi lezi zindlela zikufanele yini.

Ukuqina kubalulekile emizamweni yakho yokuvikela. Izinqumo ezincane zansuku zonke mayelana nokudla nokusebenza komzimba zengeza izinzuzo ezinkulu empilweni yamathambo akho ngokuhamba kwesikhathi.

Ubuhlungu lwamathambo buhlolwa kanjani?

Ubuhlungu lwamathambo buhlolwa ikakhulukazi ngokuhlolwa kokuthwala kwamathumbu okuthiwa yi-DEXA scan. Lokhu kuhlolwa okungenaniyo kuyilinganisa ukuthi mangaki ama-calcium namanye amaminerali akho amathambeni.

I-DEXA scan iqhathanisa ubukhulu bamathumbu akho nobomuntu ophilile oneminyaka engama-30. Udokotela wakho usebenzisa leli qhathaniso ukuze aqinisekise ukuthi unebukhulu bamathumbu obuvamile, i-osteopenia (ukulahleka kwamathumbu okuncane), noma ubuhlungu lwamathambo.

Phakathi kokuhlolwa kwakho, udokotela wakho uzohlola futhi umlando wakho wezokwelapha nezingozi. Bangase babeke imibuzo mayelana nokuphuka kwangaphambili, umlando womndeni, imithi, nezici zesitayela sokuphila ezithinta impilo yamathambo.

Ukuhlolwa okwengeziwe kungase kuhlanganise umsebenzi wegazi ukuze uhlole izimo ezingaphansi ezibangela ukulahleka kwamathumbu. Ama-X-ray angase ayalwe uma uke waba nokuphuka noma uhlushwa ubuhlungu emhlane.

Kwezinye izikhathi, udokotela wakho angase ancome ukuhlolwa okukhethekile njengokuhlolwa kwamathumbu noma i-CT scan uma becabanga izimbangela ezingavamile zokulahleka kwamathumbu noma badinga ulwazi oluqondile ngesakhiwo samathumbu.

Yikuphi ukwelashwa kobuhlungu lwamathambo?

Ukwelashwa kobuhlungu lwamathambo kugxile ekuthambiseni ukulahleka kwamathumbu, ekwandiseni ubukhulu bamathumbu uma kungenzeka, nasekuvinjeni ukuphuka. Uhlelo lwakho lokwelashwa luzokwenziwa ngokususelwa esimweni sakho esithile nezingozi.

Izinhlelo eziningi zokwelashwa zihlanganisa ushintsho lokuphila ngemithi uma kudingeka. Umgomo ukunika amathambo akho ithuba elihle kakhulu lokuqiniswa nokunciphise ingozi yokuphuka.

Izindlela ezivamile zokwelashwa zihlanganisa:

• Imithi ye-Bisphosphonate ehambisa ukuphulwa kwamathumbu.
• I-calcium ne-vitamin D supplements uma ukudla kunganelisi.
• Ukuzivocavoca okusekelwe ekuthwaleni nokumelana.
• Izindlela zokuvikela ukuwa nokushintsha kokuphepha ekhaya.
• Ukwelashwa okuhlobene nama-hormone kwabakhethi abafanele.
• Imithi emisha ekhuthaza ukwakhiwa kwamathumbu.

Kwezinye izimo ezingavamile noma ezinkulu, udokotela wakho angase ancome ukwelashwa okusha njenge-denosumab injections noma i-teriparatide, okusiza ekwakheni amathambo amasha. Lokhu ngokuvamile kugcinelwe abantu abanesingozi enkulu yokuphuka.

Udokotela wakho uzolandelela impendulo yakho ekwelashweni ngokuhlolwa okuqhubekayo kokuthwala kwamathumbu, ngokuvamile unyaka noma emibili. Lokhu kusiza ekuqondeni ukuthi uhlelo lwakho lokwelashwa olukhona lusebenza kahle yini.

Indlela yokwelashwa ekhaya ngesikhathi sobuhlungu lwamathambo?

Ukuphatha ubuhlungu lwamathambo ekhaya kuhilela ukudala indawo nomkhuba osekelayo impilo yamathambo akho futhi unciphise ingozi yokuphuka. Ukuhluka okuncane kwansuku zonke kungahlanganisa umehluko omkhulu emandleni akho amathambo.

Uhlelo lwakho lokukhathalela ekhaya kufanele lugxile ekudleni, ekuhambeni okuphephile, nasekuvinjeni ukuwa. Lezi zinyathelo zisebenza kanye nanoma iyiphi imithi udokotela wakho ayibhalile.

Nansi ongayenza ekhaya ukuze usekele impilo yamathambo akho:

• Thatha i-calcium ne-vitamin D supplements njengoba kunconywe udokotela wakho.
• Yenza ukuzivocavoca okusekelwe ekuthwaleni njengokuhamba imizuzu engama-30 izinsuku eziningi.
• Susa izinto ezingase zibangele ukuwa njengemikhaphe ehlala phansi futhi uthuthukise ukukhanya.
• Faka ama-grab bars ezihlanzweni nama-handrails ezitebhini.
• Gqoka izicathulo ezisekelayo ezinokubamba okuhle.
• Sebenzisa amadivayisi okusiza uma kudingeka ukuze ube nokuqina.
• Zama ukuba nomzimba oqondile ukuze uvikele umhlane wakho.

Cabanga ngezinguquko zasekhaya ezingavamile kodwa ezibalulekile njengokulungisa ukuphakama kombhede ukuze kube lula ukungena nokukhipha, noma ukusebenzisa isihlalo seshawa uma ukuqina kuyinkinga. Abanye abantu bazuza ekuzivocavoca kwe-physical therapy abangakwenza ekhaya.

Gcina irekhodi nanoma yikuphi ukuwa noma ukuwa okuqonde ngqo ukuze uxoxe nodokotela wakho. Lolu lwazi lubasiza ekuhleni uhlelo lwakho lokwelashwa nokubona izinyathelo ezengeziwe zokuphepha ongazidinga.

Kufanele ulungiselele kanjani i-aphoyintimenti yakho yodokotela?

Ukulungiselela i-aphoyintimenti yakho yobuhlungu lwamathambo kusiza ekuqinisekiseni ukuthi uzuza kakhulu ngesikhathi sakho nodokotela wakho. Ukuba nolwazi olufanele okulungile kwenza ukuvakasha lube nomphumela futhi lube olukhulu.

Udokotela wakho uzofuna ukuqonda isithombe sakho sempilo ephelele, kuhlanganise izimpawu, umlando womndeni, nemithi yamanje. Ukulungiselela kusisiza ekutheni iziphakamiso ezinhle kakhulu esimweni sakho.

Ngaphambi kwe-aphoyintimenti yakho, buthana lolu lwazi olubalulekile:

• Uhlu lwemithi yonke nezinhlanganiso ozithatha.
• Umlando womndeni wobuhlungu lwamathambo noma ukuphuka.
• Imininingwane mayelana nanoma yikuphi ukuphuka kwangaphambili noma amathambo aphukile.
• Imininingwane mayelana nokudla kwakho nemikhuba yokuzivocavoca.
• Imibuzo mayelana nezindlela zokwelashwa nemiphumela yazo ebi.
• Noma iyiphi impumuzo oye wayihlangabezana nayo.

Bhala phansi imibuzo yakho kusenesikhathi ukuze ungakhohlwa ukuyibuza. Imibuzo evamile ihlanganisa ukubuza ngemiphumela ebi yemithi, iziphakamiso zokuzivocavoca, nokuthi uzodinga ukuhlolwa okuqhubekayo kangakanani.

Letha umngani noma ilungu lomndeni omethembayo uma ufuna ukwesekwa noma usizo ekukhumbula ulwazi oluxoxwe ngalo ngesikhathi sokuvakasha kwakho.

Iyini into ebalulekile mayelana nobuhlungu lwamathambo?

Into ebaluleke kakhulu okumele uyiqonde mayelana nobuhlungu lwamathambo ukuthi yisimo esilawuleka, ikakhulukazi uma sibanjwe kusenesikhathi. Nakuba ungakwazi ukubuyisela ngokuphelele ukulahleka kwamathumbu, unganciphisa kakhulu intuthuko yalo futhi unciphise ingozi yokuphuka.

Ukuvikela nokungenelela kusenesikhathi yizixhobo zakho ezinhle kakhulu zokulwa nobuhlungu lwamathambo. Izinqumo zesitayela sokuphila oyenzayo namuhla mayelana nokudla, ukuzivocavoca, nokuphepha zingavikela amathambo akho iminyaka eminingi ezayo.

Khumbula ukuthi ukuba nobuhlungu lwamathambo akusho ukuthi kufanele uphile ngokwesaba ukuphuka kwamathumbu. Ngokwelashwa okufanele nezinye izinyathelo zokuphepha, abantu abaningi abanebuhlungu lwamathambo baqhubeka bephila impilo esebenzayo, ezele.

Hlala uxhumene neqembu lakho lokukhathalela impilo futhi ungangabazi ukubuza imibuzo mayelana nempilo yamathambo akho. Udokotela wakho ulapho ukuze akusize ekuqondeni lesi simo futhi ugcine ikhwalithi yokuphila kwakho.

Imibuzo Evamile Mayelana Nobuhlungu lwamathambo

Ingabe ubuhlungu lwamathambo bungaphiliswa ngokuphelele?

Ubuhlungu lwamathambo abukwazi ukupheliswa ngokuphelele, kodwa bungaphathwa kahle futhi buthambiseke kakhulu. Ngokwelashwa okufanele, abantu abaningi bangagcina ubukhulu bamathumbu abo bamanje futhi banciphise ingozi yokuphuka. Ukuqala ukwelashwa kusenesikhathi nokukwamukela ngokuqhubekayo kubalulekile.

Kuthatha isikhathi esingakanani imithi yobuhlungu lwamathambo ukusebenza?

Imithi eminingi yobuhlungu lwamathambo iqala ukuthambisa ukulahleka kwamathumbu ezinyangeni ezimbalwa, kodwa ngokuvamile kuthatha izinyanga eziyi-6-12 ukuze ubone ukuthuthuka okuqondile ekuhlolweni kokuthwala kwamathumbu. Abanye abantu baqaphela ubuhlungu emhlane obuthambile noma ukuphuka okuncane ngonyaka wokuqala wokwelashwa. Udokotela wakho uzolandelela intuthuko yakho ngokuhlolwa okuvamile kokuthwala kwamathumbu.

Ingabe ubuhlungu lwamathambo buhlungu nsuku zonke?

Ubuhlungu lwamathambo ngokwalo ngokuvamile abubangeli ubuhlungu nsuku zonke. Kodwa-ke, izinhlanganisela njengokuphuka kokucindezela emhlane kungabangela ubuhlungu obuhlala isikhathi eside emhlane. Abantu abaningi abanebuhlungu lwamathambo baphila ngokunethezeka ngaphandle kobuhlungu, ikakhulukazi uma belandela uhlelo lwabo lokwelashwa futhi bathatha izinyathelo zokuvikela.

Ingabe amadoda angathola ubuhlungu lwamathambo nawo?

Yebo, amadoda angathola ubuhlungu lwamathambo, nakuba kungavamile kunabesifazane. Amadoda ngokuvamile ayathola kamuva ekuphileni, ngokuvamile ngemva kweminyaka engama-70. Izingozi zamadoda zihlanganisa amazinga e-testosterone aphansi, imithi ethile, nezici ezifanayo zesitayela sokuphila ezithinta abesifazane.

Ingabe ngizophula amathambo ngokuqinisekile uma nginebuhlungu lwamathambo?

Ukuba nobuhlungu lwamathambo kukwandisa ingozi yakho yokuphuka, kodwa akusho ukuthi uzophula amathambo. Abantu abaningi abanebuhlungu lwamathambo abangahlangabezani nokuphuka, ikakhulukazi uma belandela uhlelo lwabo lokwelashwa, bezivocavoca njalo, futhi bathatha izinyathelo zokuvikela ukuwa. Ukuphathwa okufanele kunganciphisa kakhulu ingozi yakho yokuphuka.