Kuyini Ukukhathala? Izimpawu, Izimbangela, & Nokwelashwa Ekhaya

Ukukhathala yilowo muzwa omkhulu wokukhathala ongathuthuki ngokuphumula. Kungaphezu nje kokuzwa ukozela ngemva kosuku olude—kungukukhathala okuqhubekayo okungathinta ikhono lakho lokucabanga kahle, ukuhlala unentshisekelo, noma ukufeza imisebenzi yansuku zonke.

Ngokungafani nokukhathala okuvamile okuzayo nokuhamba, ukukhathala kuvame ukuhlala isikhathi eside futhi kungenza ngisho nemisebenzi elula izizwe inzima kakhulu. Ungase uzithole ukhathazeka ukugxila emsebenzini, uzizwe ukhathele kakhulu ukujabulela izinto ozithandayo, noma udinga ukulala okuningi kunokujwayelekile ngaphandle kokuzizwa uqabulekile.

Ukukhathala kuzizwa kanjani?

Ukukhathala kuzizwa sengathi umzimba wakho nengqondo yakho zisebenza ngaphandle kwamandla, ngisho nalapho ucabanga ukuthi kufanele ube namandla. Abantu abaningi bakuchaza njengokuzizwa sengathi bahamba ngamazolo aqinile noma bethwele izisindo ezingabonakali.

Okuhlangenwe nakho kungahluka kumuntu nomuntu, kodwa kunezindlela ezivamile ukukhathala okuzibonakalisa ngazo empilweni yakho yansuku zonke. Ukuqonda lezi zindlela kungakusiza ukuthi ubone lapho ubhekene nokuningi kunokukhathala okuvamile.

Nakhu ongase ukubone lapho uhlangabezana nokukhathala:

• Ukukhathala ngokomzimba okungathuthuki ngokuphumula noma ukulala
• Ubumnyama bengqondo noma ubunzima bokugxila emisebenzini
• Ukuntula ugqozi lokuqala noma ukuqeda imisebenzi
• Ukuzizwa ubuthakathaka noma ukuba nemilenze esindayo
• Ukucasuka okwandayo noma izinguquko zemizwa
• Ukudinga umzamo omkhulu kunokujwayelekile wemisebenzi ejwayelekile
• Ukuvuka uzizwa ungaqabulekile naphezu kokulala okwanele
• Ukuncipha kwamandla emisebenzini engokomzimba noma engokwengqondo

Lezi zimpawu zingangena futhi ziphume usuku lonke, ngezinye izikhathi ziba zimbi ngokwenza umsebenzi noma ukucindezeleka. Umehluko omkhulu ekukhathaleni okuvamile ukuthi ukukhathala akuphenduli kahle emithini ejwayelekile efana nokulala kahle ebusuku noma ikhefu elifushane.

Yini ebangela ukukhathala?

Ukukhathala kungavela ezintweni eziningi, kusukela ezintweni eziphathelene nendlela yokuphila kuya ezimweni zezokwelapha ezingaphansi. Umzimba wakho usebenzisa ukukhathala njengesibonakaliso sokuthi kukhona okudinga ukunakekelwa, kungaba ukuphumula, ukudla okunomsoco, noma ukunakekelwa kwezokwelapha.

Izimbangela ezivame kakhulu zivame ukuhlobana nendlela esiphila ngayo impilo yethu yansuku zonke. Lokhu kuhlanganisa imikhuba yokulala emibi, amazinga okucindezeleka aphezulu, ukungondleki kahle, noma ukungabi khona komsebenzi womzimba. Kodwa-ke, ukukhathala kungaba yindlela yomzimba wakho yokukutshela ngezinkinga zempilo ezijulile ezidinga ukubhekwana nazo.

Ake sibheke izici ezahlukene ezingaba nomthelela ekukhathaleni okuqhubekayo:

• Izifo zokulala njenge-sleep apnea noma i-insomnia
• Ukucindezeleka okungapheli noma ukukhathazeka
• Ukudla okungahambi kahle noma ukuntula umsoco
• Ukungabi khona komsebenzi womzimba ovamile
• Ukomisa
• Imithi ethile noma imiphumela yayo engemihle
• Ukungalingani kwamahomoni, ikakhulukazi izifo ze-thyroid
• I-Anemia noma ezinye izifo zegazi
• Ukucindezeleka noma ezinye izimo zempilo yengqondo
• Izimo zezokwelapha ezingapheli njengobulwelwe beswekile noma isifo senhliziyo

Ngezinye izikhathi izici eziningi zisebenza ndawonye ukudala ukukhathala. Isibonelo, ukucindezeleka kungaphazamisa ukulala kwakho, okuthi kamuva kuthinte amazinga akho wamandla futhi kwenze kube nzima ukugcina imikhuba yokudla enempilo.

Ukukhathala kuyisibonakaliso noma isibonakaliso sani?

Ukukhathala kungaba uphawu lwezimo eziningi ezahlukene, kusukela ezinkingeni eziphathwayo kalula kuya ezinkingeni zempilo eziyinkimbinkimbi. Ngokuvamile kungenye yezimpawu zokuqala umzimba wakho okunika zona zokuthi kukhona okungahambi kahle.

Ezikhathini eziningi, ukukhathala kukhombisa izimo ezivamile, eziphathwayo. Kodwa-ke, kubalulekile ukunaka ezinye izimpawu ezingahambisana nokukhathala kwakho, njengoba zingasiza ukukhomba ukuthi kwenzekani.

Nazi ezinye izimo ezivamile lapho ukukhathala kuyisibonakaliso esiyinhloko:

• Ukuntuleka kwensimbi emzimbeni
• I-Hypothyroidism (ithoyidi elingasebenzi kahle)
• Ukucindezeleka nezifo zokukhathazeka
• I-Chronic fatigue syndrome
• I-Fibromyalgia
• Izifo zokulala (i-sleep apnea, i-restless leg syndrome)
• Isifo sikashukela
• Izimo zenhliziyo
• Isifo sezinso
• Izimo ze-autoimmune ezifana ne-lupus noma i-rheumatoid arthritis

Ngokuvamile, ukukhathala kungahambisana nezimo ezingathi sína ezidinga ukunakekelwa kwezokwelapha okusheshayo. Lokhu kungabandakanya iminyango ethile yomdlavuza, izifo ezinzima, noma izifo zemizwa, nakuba lezi ngokuvamile ziza nezinye izimpawu eziphawulekayo.

Okubalulekile ukubheka isithombe esikhulu—ukuthi usukhathale isikhathi esingakanani, yiziphi ezinye izimpawu onazo, nokuthi ukukhathala kuthinta kanjani impilo yakho yansuku zonke. Lolu lwazi lusiza abahlinzeki bezempilo ukuthi banqume izimbangela ezingenzeka kakhulu kanye nezinyathelo ezifanele ezilandelayo.

Ingabe ukukhathala kunganyamalala ngokwako?

Ukukhathala okubangelwa izinto zesikhashana ezifana nokucindezeleka, ukulala okunganele, noma ukugula okuncane kuvame ukuzixazulula ngokwako uma inkinga eyinhloko ithuthuka. Uma ubulokhu ushisa ikhandlela emaceleni womabili noma ulwa nomkhuhlane, amazinga akho wamandla angase abuyele ngokwemvelo ngokuphumula nokuzinakekela.

Nokho, ukukhathala okuqhubekayo okuthatha amasonto angaphezu kwambalwa ngokuvamile kudinga uhlobo oluthile lokungenelela. Lokhu akusho ngempela ukwelashwa kwezokwelapha—ngezinye izikhathi izinguquko zokuphila zanele ukubuyisela amazinga akho wamandla.

Amathuba okuthi ukukhathala kulungiswe ancike kakhulu kulokho okubangela. Izinto ezicindezelayo zesikhashana, ukuphazamiseka kokulala kwesikhashana, noma ukungalingani okuncane kokudla okunomsoco kuvame ukuthuthuka ngezinyathelo eziyisisekelo zokuzinakekela. Izimo ezingamahlalakhona noma izinkinga eziqhubekayo zokuphila ngokuvamile zidinga izindlela eziqondiswe ngqo.

Uma ukukhathala kwakho kuqhubeka amasonto amaningana ngaphandle kokuthuthuka, kufanelekile ukuhlola izimbangela ezingaba khona kunokulinda ukuthi kulungiswe ngokwako. Ukunaka kusenesikhathi ukukhathala okuqhubekayo kungakuvimbela ukuthi kungabi inkinga enkulu.

Ungakwelashwa kanjani ukukhathala ekhaya?

Izimo eziningi zokukhathala ziphendula kahle ekulungisweni kwendlela yokuphila okuthambile ongakusebenzisa ekhaya. Umgomo uwukubhekana nezimbangela ezivamile eziyisisekelo ngenkathi usekela ukukhiqizwa kwamandla emvelo omzimba wakho.

Qala ngezinto eziyisisekelo ezinethonya eliqondile emazingeni wamandla. Ushintsho oluncane, olungaguquki luvame ukusebenza kangcono kunokulungiswa okukhulu okunzima ukukugcina isikhathi eside.

Nansi isu lasekhaya elisekelwe ebufakazini elingasiza ukubuyisela amandla akho:

• Setha isimiso sokulala esingaguquki, ulale futhi uvuke ngesikhathi esifanayo nsuku zonke
• Dala umkhuba wokulala okhululekile ukuze uthuthukise ikhwalithi yokulala
• Yidla ukudla okuvamile, okulinganiselwe ngezithelo eziningi, imifino, kanye nokusanhlamvu okuphelele
• Hlala unamanzi ngokwanele usuku lonke
• Faka umsebenzi womzimba othambile, ovamile njengokuhamba noma ukwelula
• Zijwayeze amasu okulawula ukucindezeleka njengokuphefumula okujulile noma ukuzindla
• Nciphisa i-caffeine notshwala, ikakhulukazi ntambama nasebusuku
• Thatha amakhefu amafushane ngesikhathi semisebenzi enzima
• Chitha isikhathi ekukhanyeni kwemvelo, ikakhulukazi ekuseni
• Cabangela i-multivitamin yekhwalithi ephezulu uma ukudla kwakho kunokushoda

Khumbula ukuthi ukuthuthuka kuvame ukuthatha isikhathi—ngokuvamile amasonto amaningana okuguquka okuqhubekayo ngaphambi kokuthi uqaphele ukuthuthuka kwamandla okukhulu. Yiba nesineke ngemvelo yakho futhi ugxile ekushintsheni okukodwa noma okubili ngesikhathi esisodwa kunokuzama ukulungisa yonke into ngasikhathi sinye.

Yini ukwelashwa kwezokwelapha kokukhathala?

Ukwelashwa kwezokwelapha ukukhathala kugxila ekuhlonzeni nasekuxazululeni imbangela eyisisekelo. Umhlinzeki wakho wezempilo uzosebenza nawe ukuthola ukuthi yini ebangela ukukhathala kwakho futhi athuthukise uhlelo lokwelapha oluqondiwe.

Indlela ixhomeke ngokuphelele kulokho okutholwe ngesikhathi sokuhlolwa kwakho. Ngezikhathi ezithile ukungenelela okulula njengokwelapha ukuntula kwamavithamini noma ukulungisa imithi kungenza umehluko omkhulu emazingeni amandla.

Ukwelashwa okuvamile kwezokwelapha kungabandakanya:

• Ukuhlolwa kwegazi ukuhlola i-anemia, izinkinga ze-thyroid, noma ukuntula kwamavithamini
• Izithasiselo zensimbi ze-iron deficiency anemia
• Ukushintshwa kwe-hormone ye-thyroid ye-hypothyroidism
• Ukwelashwa kwezifo zokulala njenge-sleep apnea
• Ukulungiswa kwemithi uma imithi yamanje inegalelo ekukhathaleni
• Ama-antidepressants noma imithi yokukhathazeka uma impilo yengqondo iyisici
• Ukwelashwa okukhethekile kwezimo ezingapheli njengesifo sikashukela noma isifo senhliziyo
• Ukudluliselwa kochwepheshe bokulala noma ezinye izazi njengoba kudingeka

Kwabanye abantu, ukukhathala akunayo imbangela eyodwa ebonakalayo. Kulezi zimo, ukwelashwa kugxila ekuphatheni izimpawu nasekuthuthukiseni ukusebenza okuphelele ngokuhlanganisa izinguquko zokuphila, ukuphathwa kwengcindezi, futhi ngezinye izikhathi imithi esiza ngamandla noma ukulala.

Udokotela wakho angase futhi ancome ukusebenza nabanye abahlinzeki bezempilo abanjengochwepheshe bezokudla, abelaphi bomzimba, noma abeluleki bezempilo yengqondo ukubhekana nezici ezihlukene zokukhathala kwakho.

Kufanele ngibone nini udokotela ngokukhathala?

Kufanele ucabangele ukubona udokotela uma ukukhathala kwakho kuqhubeke amasonto angaphezu kwamabili kuya kwamathathu naphezu kokuthola ukuphumula okwanele nokuzinakekela. Lokhu kubaluleke kakhulu uma ukukhathala kuphazamisa umsebenzi wakho, ubudlelwano, noma imisebenzi yansuku zonke.

Ezinye izimo zidinga ukunakekelwa kwezempilo ngokushesha. Thembela emizweni yakho—uma kukhona okuzizwa kuhluke kakhulu noma kukhathaza ngokuqina kwakho, kungcono ukuxhumana nomhlinzeki wezempilo ngokushesha kunokuba kamuva.

Nawa amasignali athile abonisa ukuthi sekuyisikhathi sokufuna ukuhlolwa kwezempilo:

• Ukuqina okuhlala ngaphezu kwamasonto amathathu ngaphandle kokuthuthuka
• Ukuqala okungazelelwe kokuqina okukhulu okungajwayelekile kuwe
• Ukuqina okuhambisana nokulahlekelwa isisindo okungachazeki noma ukuzuza
• Umkhuhlane oqhubekayo, ukujuluka ebusuku, noma ama-lymph nodes avuvukele
• Ukuphefumula kanzima noma ubuhlungu besifuba ngokuzikhandla okuncane
• Ushintsho olukhulu lwemizwa noma imicabango yokuzilimaza
• Ubunzima bokuhlala uphapheme ngesikhathi semisebenzi ejwayelekile yasebusuku
• Ukuqina okuba kubi kakhulu esikhundleni sokuba ngcono ngokuphumula
• Izimpawu ezintsha njengezinhlungu zekhanda ezinzima, ubuhlungu bamalunga, noma ama-rash
• Ukukhathazeka mayelana nemiphumela emibi yemithi

Noma ngabe ukuqina kwakho akubandakanyi lezi zimpawu zokuxwayisa, kulungile ngokuphelele ukuxoxa ngokukhathala okuqhubekayo nomhlinzeki wakho wezempilo. Bangasiza ekunqumeni ukuthi ngabe ukuhlolwa okwengeziwe kuyadingeka yini futhi baphakamise izinyathelo ezilandelayo ezifanele.

Yiziphi izici eziyingozi zokuthuthukisa ukuqina?

Ezinye izici zingakhuphula amathuba akho okuba nokukhathala okuqhubekayo. Ukuqonda lezi zici eziyingozi kungakusiza ukuthi uthathe izinyathelo zokuvimbela futhi uqaphele ukuthi ungasengozini nini yokuthuthukisa ukukhathala okungapheli.

Ezinye izici eziyingozi zingaphansi kokulawula kwakho, kanti ezinye azinjalo. Izindaba ezinhle ukuthi noma ngabe awukwazi ukushintsha izici ezithile eziyingozi, ukuqaphela kuzikusiza ukuthi uthathe izinyathelo eziqhubekayo zokugcina amazinga akho wamandla.

Nawa amafektri angakhuphula ingozi yakho yokuthuthukisa ukuqina:

• Ukucindezeleka okungapheli okuvela emsebenzini, ubudlelwano, noma izimo zempilo
• Imikhuba yokulala emibi noma izifo zokulala
• Ukuphila ngendlela yokuhlala phansi ngaphandle komsebenzi omningi womzimba
• Ukudla okungahambi kahle noma ukudla okunciphisa kakhulu
• Ukukhuluphala ngokweqile noma ukuncipha ngokweqile
• Imithi ethile, ikakhulukazi leyo yokucindezela igazi, izifo zokungezwani komzimba, noma ubuhlungu
• Ubudala (ukukhathala kuvamile njengoba sikhula)
• Ukuba nezimo ezingapheli zezokwelapha njengesifo sikashukela noma isifo senhliziyo
• Umlando wokucindezeleka noma ukukhathazeka
• Ushintsho lwama-hormone, njengangesikhathi sokuya esikhathini noma ngesikhathi sokukhulelwa
• Izimo ze-Autoimmune
• Ukusetshenziswa kwezinto, okuhlanganisa utshwala obuningi noma i-caffeine

Abesifazane bavame ukubika ukukhathala kaningi kunamadoda, mhlawumbe ngenxa yokuguquguquka kwama-hormone, ukuntuleka kwensimbi, noma izidingo zemithwalo yemfanelo yokunakekela. Kodwa-ke, ukukhathala kungathinta noma ubani ngaphandle kobudala noma ubulili.

Uma unezici eziningi eziyingozi, akusho ukuthi nakanjani uzothuthukisa ukukhathala okungapheli, kodwa kusikisela ukuthi ukunaka izici zokuphila njengokulala, ukudla okunomsoco, nokuphatha ukucindezeleka kubaluleke nakakhulu.

Ziyini izinkinga ezingaba khona zokukhathala?

Ukukhathala okuqhubekayo okungelashwa kungaholela ezinkingeni ezihlukahlukene ezithinta impilo yakho engokomzimba, inhlalakahle yengqondo, kanye nekhwalithi yempilo. Ngenkathi ukukhathala ngokwako ngokuvamile kungabi yingozi, imiphumela yayo ingakha umjikelezo okunzima ukuwuqeda.

Izinkinga ezivamile zihilela indlela ukukhathala okuthinta ngayo ukusebenza kwakho kwansuku zonke nobuhlobo. Uma ukhathele njalo, kuba nzima ukugcina imikhuba enempilo, engase iqhubeke ibhebhethekisa izimbangela eziyisisekelo zokukhathala kwakho.

Nawa amathuba okuthi izinkinga ezingase zivele ekukhathaleni okungapheli:

• Ukwehla kokusebenza emsebenzini nokukhiqiza
• Ukwanda kwengozi yezingozi ngenxa yokungagxili noma ukulala
• Ubuthakathaka besistimu yokuzivikela emzimbeni, okwenza ube sengozini enkulu yokutheleleka
• Ukucindezeleka nokukhathazeka okuvela ekukhungathekeni nasekuvinjelweni kokukhathala okungapheli
• Ukuzihlukanisa emphakathini njengoba usuka emisebenzini nasebudlelwaneni
• Ukungahambisani ngokomzimba okuvela emazingeni omsebenzi anciphisiwe
• Ukwanda kwezimo zezokwelapha ezingaphansi
• Izinkinga zokulala ezithuthukayo noma eziba zimbi ngokuhamba kwesikhathi
• Ukungezwani kobudlelwano nomndeni, abangani, noma osebenza nabo
• Ukwanda kokuncika ezintweni ezikhuthazayo njenge-caffeine noma iziphuzo zamandla

Lezi zinkinga zingadala umjikelezo ononya lapho ukukhathala kuholela ekuziphatheni okwenza ukukhathala kube kubi nakakhulu. Isibonelo, ukugwema umsebenzi womzimba ngenxa yokukhathala kungaholela ekungahambisani ngokomzimba, okuzokwenza uzizwe ukhathele kakhulu ngesikhathi semisebenzi ejwayelekile.

Izindaba ezinhle ukuthi izinkinga eziningi ezivela ekukhathaleni ziyahlehla ngemithi efanele kanye nezinguquko zokuphila. Ukubhekana nokukhathala ekuqaleni kungavimbela lezi zinkinga zesibili ukuthi zingathuthuki noma zibe zimbi.

Yini ukukhathala okungase kudidaniswe nayo?

Ukukhathala ngezinye izikhathi kungadidaniswa nezinye izimo ezibangela izimpawu ezifanayo, noma kungase kufihle izinkinga zempilo ezingaphansi. Yingakho ukukhathala okuqhubekayo kungaba yinselelo ukukuthola nokukulapha ngempumelelo.

Ukuqondana phakathi kokukhathala nezinye izimo kwenza kubalulekile ukubheka isithombe esiphelele sezimpawu zakho. Okungase kubonakale njengokukhathala okulula kungase kube enye into edinga izindlela zokwelapha ezihlukene.

Nazi izimo ezivame ukudidaniswa noma ziqondane nokukhathala:

• Ukucindezeleka (okungabangela ukukhathala nokulahlekelwa intshisekelo emisebenzini)
• Izifo zokukhathazeka (ezingakhathaza engqondweni futhi ziphazamise ukulala)
• Ukuvuvukala noma ukuntula ugqozi (okungazizwa njengokukhathala)
• Izifo zokuntula ukunaka (ubunzima bokugxilisa ingqondo bungalingisa ukukhathala kwengqondo)
• Izimo zobuhlungu obungapheli (obungakhathaza ngokomzimba nangokwengqondo)
• Imiphumela emibi yemithi (eminye imithi ibangela ukozela noma ukungabi namandla)
• Isifo sokuzwela sezinkathi zonyaka (ukukhathala ebusika kanye nezinguquko zemizwa)
• Ukuphazamiseka kwamahomoni (kungabangela izinguquko zamandla nemizwa)

Ngezinye izikhathi ukukhathala kungafihla nezimo ezingathi sína ezigabeni zazo zokuqala. Ngokwesibonelo, ukukhathala okuhambisana ne-anemia kungase kushaywe indiva njengokucindezeleka noma ukulala okungahambi kahle kuze kube yilapho ezinye izimpawu ezifana nokuphefumula kanzima noma isikhumba esiphaphathekile ziqala ukubonakala.

Kungakho kubalulekile ukuxoxa ngokukhathala okuqhubekayo nomhlinzeki wezempilo ongamsiza ukuthi ahlukanise phakathi kwezimbangela ezingase zibe khona futhi aqinisekise ukuthi akukho okungathi sína okunganakwa.

Imibuzo evame ukubuzwa mayelana nokukhathala

Kuthatha isikhathi esingakanani ukukhathala ngokuvamile?

Ubude bokukhathala buqondene ngokuphelele nokuthi yini ekubangelayo. Ukukhathala okuvela ezintweni zesikhashana njengokucindezeleka, ukulala okungahambi kahle, noma ukugula okuncane ngokuvamile kulungiswa phakathi nezinsuku ezimbalwa kuya emavikini ambalwa uma inkinga eyinhloko ithuthuka.

Nokho, ukukhathala okuhlobene nezimo ezingapheli noma izici zokuphila eziqhubekayo kungaqhubeka izinyanga noma iminyaka ngaphandle kokwelashwa okufanele. Okubalulekile ukuhlonza nokubhekana nembangela eyinhloko kunokulinda nje ukuthi ihambe yodwa.

Ingabe ukukhathala kungaba uphawu lwento ethile engathi sína?

Ngenkathi izimo eziningi zokukhathala zihlobene nezimo ezivamile, eziphathwayo, ukukhathala okuqhubekayo ngezinye izikhathi kungaba uphawu lwezinkinga zempilo ezingathi sína. Lokhu kuyiqiniso ikakhulukazi lapho ukukhathala kuhambisana nezinye izimpawu ezikhathazayo njengokulahlekelwa isisindo okungachazeki, umkhuhlane oqhubekayo, noma ukuphefumula kanzima okukhulu.

Iningi labantu abanokukhathala linezimo eziphathwayo ngemithi efanele. Kodwa-ke, yingakho kubalulekile ukuxoxa ngokukhathala okuqhubekayo nomhlinzeki wezempilo ongahlola isimo sakho esithile.

Ingabe kujwayelekile ukuzwa ukhathele ngaso sonke isikhathi?

Ukuzwa ukhathele ngaso sonke isikhathi akujwayelekile futhi ngokuvamile kubonisa ukuthi kukhona okudinga ukunakwa. Ngenkathi wonke umuntu ezwa ukukhathala ngezikhathi ezithile, ukukhathala okuqhubekayo okuphazamisa imisebenzi yakho yansuku zonke kuphakamisa imbangela engaphansi engase ikwazi ukubhekelwa.

Umzimba wakho wenzelwe ukuba nemijikelezo yamandla emvelo, futhi ukukhathala okungapheli kuvame ukuba yisignali yokuthi okuthile—noma ngabe ukulala, ukudla okunomsoco, ukucindezeleka, noma isimo sezokwelapha—kudingeka kubhekelwe. Akudingeki ukuthi wamukele ukukhathala okuqhubekayo njengengxenye nje yempilo.

Ingabe ukuzivocavoca kungasiza ngokukhathala?

Ukuzivocavoca njalo, okulinganiselwe kungasiza ngempela ukuthuthukisa amazinga wamandla, yize kungase kubonakale kungaqondakali uma uzizwa ukhathele. Umsebenzi womzimba uthuthukisa ukujikeleza kwegazi, uqinisa inhliziyo yakho, futhi ungathuthukisa ikhwalithi yokulala—konke okufaka isandla emazingeni angcono wamandla.

Okhiye ukuqala kancane futhi kancane kancane wakhe izinga lakho lomsebenzi. Ngisho nokuhamba imizuzu eyi-10 kungenza umehluko. Kodwa-ke, uma unesimo sezokwelapha esibangela ukukhathala kwakho, kubalulekile ukusebenza nomhlinzeki wakho wezempilo ukuze unqume uhlobo olufanele nenani lokuzivocavoca lesimo sakho.

Ngingathatha yini amavithamini ngoba ngikhathele?

Amavithamini angasiza uma ukukhathala kwakho kubangelwa ukuntuleka kokudla okuthile, kodwa awawona umuthi wokwelapha ukukhathala. Ukuntuleka okuvame kakhulu okubangela ukukhathala kufaka phakathi insimbi, uvithamini B12, uvithamini D, futhi ngezinye izikhathi i-magnesium.

Kungcono ukuthi amazinga akho okudla ahlolwe ngezivivinyo zegazi ngaphambi kokuqala izithasiselo, njengoba ukuthatha amavithamini ongawadingi ngeke kuthuthukise amandla akho futhi ngezinye izikhathi kungase kubangele imiphumela emibi. Ukudla okunomsoco ngokuvamile kuyindlela engcono kakhulu yokuthola izakhamzimba umzimba wakho ozidingayo ukuze ukhiqize amandla.