Yini i-Acupuncture? Inhloso, Inqubo & Imiphumela

I-Acupuncture iyindlela yokwelapha yendabuko ebandakanya ukufaka izinaliti ezincane ezindaweni ezithile emzimbeni wakho ukusiza ukubuyisela ibhalansi futhi kukhuthaze ukuphulukiswa kwemvelo. Le ndlela endala, eyaqala eChina eminyakeni engaphezu kwengu-2,500 edlule, isebenza ngokuvuselela amasistimu omzimba wakho okunciphisa ubuhlungu bemvelo futhi ikhuthaze ukuhamba kwegazi ezindaweni ezihlosiwe.

Abantu abaningi bathola ukuthi i-acupuncture iyasiza ekuphatheni ubuhlungu, ukunciphisa ukucindezeleka, nokusekela inhlalakahle yonke. Lo mkhuba uthole ukwamukelwa okubanzi emkhakheni wezempilo wanamuhla, odokotela abaningi manje bewuncoma kanye nokwelashwa okuvamile kwezimo ezihlukahlukene.

Yini i-acupuncture?

I-Acupuncture yindlela yezokwelapha esebenzisa izinaliti ezincane kakhulu, ezingenazinzwa ezifakwa ezindaweni ezithile emzimbeni wakho ezibizwa ngokuthi ama-acupoints. Lezi zindawo zitholakala emgudwini obizwa ngokuthi ama-meridians, okukholwa ukuthi imithi yendabuko yaseShayina ithwala amandla emzimbeni wakho wonke.

Ngokombono wezokwelapha wanamuhla, i-acupuncture isebenza ngokuvuselela uhlelo lwakho lwezinzwa, ikhiphe amakhemikhali okunciphisa ubuhlungu bemvelo abizwa ngokuthi ama-endorphins, futhi ithuthukise ukujikeleza kwegazi. Izinaliti zincane kakhulu kunezisetshenziselwa imijovo, ngakho abantu abaningi bazizwa bengakhululekile ngesikhathi sokwelashwa.

Abaqeqeshwe kahle be-acupuncturists bathatha ukuqeqeshwa okukhulu ukuze bafunde indawo eqondile yamakhulu ama-acupoints nokuthi bafaka kanjani izinaliti ngokuphepha. Lo mkhuba manje uhlanganiswe kabanzi ezinhlelweni eziningi zezempilo emhlabeni jikelele.

Kungani kwenziwa i-acupuncture?

I-Acupuncture isetshenziswa ikakhulukazi ukusiza ukuphatha ubuhlungu nokusekela izinqubo zokuphulukisa zemvelo zomzimba wakho. Abantu abaningi bafuna ukwelashwa nge-acupuncture lapho imithi evamile yodwa inganikezi ukukhululeka okwanele, noma lapho befuna ukuzama indlela yemvelo yokwelapha.

Ucwaningo lubonisa ukuthi i-acupuncture ingasebenza kahle kakhulu ezinhlotsheni ezithile zobuhlungu obungapheli, okuhlanganisa ubuhlungu emhlane, ubuhlungu entanyeni, kanye nekhanda. Kungase futhi kusize ngezimo ezinjengomdlavuza wamathambo, i-fibromyalgia, nobuhlungu bemizwa obungaba yinselelo ukuphathwa ngemithi kuphela.

Ngaphandle kokuphathwa kobuhlungu, abantu bavame ukusebenzisa i-acupuncture ukusiza ngengcindezi, ukukhathazeka, izinkinga zokulala, kanye nezinkinga zokugaya ukudla. Abanye bakuthola kusiza ngesikhathi sokwelashwa komdlavuza ukuphatha imiphumela emibi efana nesicanucanu nokukhathala. Abesifazane ngezinye izikhathi basebenzisa i-acupuncture ukusiza ngezinkinga zokuya esikhathini noma izinkinga zenzalo.

Yini inqubo ye-acupuncture?

Iseshini yakho yokuqala ye-acupuncture ngokuvamile iqala ngokubonisana okuningiliziwe lapho udokotela wakho ebuza ngomlando wakho wezempilo, izimpawu zamanje, kanye nemigomo yokwelashwa. Bangase futhi bahlole ulimi lwakho, bazwe ukushaya kwenhliziyo yakho, futhi bafune amaphuzu athambile emzimbeni wakho ukusiza ukuhola uhlelo lwabo lokwelashwa.

Ngesikhathi sokwelashwa kwangempela, uzolala ngokunethezeka etafuleni lokwelashwa ngenkathi i-acupuncturist yakho ifaka izinaliti ezincane ngokucophelela emaphuzwini athile emzimbeni wakho. Inani lezinaliti liyahlukahluka ngokuya ngesimo sakho, kodwa ngokuvamile phakathi kwezinaliti ezi-5 nezingu-20 ngeseshini.

Nakhu ongakulindela ngesikhathi seseshini ejwayelekile ye-acupuncture:

1. Udokotela wakho uzohlanza isikhumba endaweni ngayinye yokufaka inaliti
2. Bazofaka ngobumnene izinaliti ezingenazinzwa ezingeni elingaba ngu-1/4 kuya ku-1 intshi
3. Ungase uzwe ukucindezela okufushane noma ukuzwa ukuluma njengoba inaliti ngayinye ingena
4. Izinaliti zihlala endaweni imizuzu eyi-15 kuya kwengama-30 ngenkathi uphumula buthule
5. Udokotela wakho angase anyakaze ngobumnene noma ajikeleze ezinye izinaliti ukuze athuthukise umphumela
6. Ekugcineni, zonke izinaliti zisuswa ngokucophelela futhi zilahlekelwa ngokuphepha

Abantu abaningi bathola ukuthi lokhu kuyabakhulula kakhulu, kanti abanye bayaze balale ngesikhathi sokwelashwa. Ukuqokwa konke kuvame ukuthatha imizuzu engama-60 kuya kwengama-90, isikhathi sokufaka izinaliti singeyona ingxenye enkulu yalokho.

Ungalungiselela kanjani ukwelashwa kwakho nge-acupuncture?

Ukulungiselela i-acupuncture kulula, futhi udokotela wakho uzokuqondisa ngalokho ongakulindela. Into ebaluleke kakhulu ukufika ukhululekile futhi unamanzi kahle, ngoba lokhu kusiza umzimba wakho ukuthi usabele kangcono ekwelashweni.

Yidla ukudla okulula amahora angu-1-2 ngaphambi kokuqokwa kwakho, kodwa gwema ukuza ngesisu esingenalutho noma ngemva kokudla okukhulu. Lokhu kusiza ukuvimbela isiyezi futhi kuqinisekisa ukuthi uzizwa ukhululekile ngesikhathi sokwelashwa.

Nawa amathiphu alusizo okulungiselela ukwenza iseshini yakho iphumelele kakhulu:

• Gqoka izingubo ezikhululekile, ezinethezekile ezivumela ukufinyelela kalula ezingalweni nasemilenzeni yakho
• Gwema utshwala ne-caffeine okungenani amahora angu-2 ngaphambi kokwelashwa
• Woza nohlu lwazo zonke izidakamizwa nezithasiselo ozithathayo
• Letha uhlu lwemibuzo noma izinkathazo ofuna ukuxoxa ngazo
• Hlela ukuba nesikhathi esithile sokuthula ngemva kweseshini yakho ukuze uphumule uma kungenzeka
• Yazisa udokotela wakho uma unesaba izinaliti noma yiziphi izifo zokuphuma igazi

Ungakhathazeki uma ukhathazekile ngeseshini yakho yokuqala. Lokhu kuvamile ngokuphelele, futhi i-acupuncturist yakho inolwazi lokusiza iziguli zokuqala ukuthi zizizwe zikhululekile futhi ziphephile.

Ungawafunda kanjani imiphumela yakho ye-acupuncture?

Ngokungafani nokuhlolwa kwegazi noma ama-X-ray, imiphumela ye-acupuncture ilinganiswa ngokuthi uzizwa kanjani kunamanani embikweni. Inqubekela phambili yakho ivame ukuhlolwa ngokusekelwe ekuthuthukisweni kwezimpawu zakho, amazinga obuhlungu, izinga lokulala, kanye nomuzwa wakho wokuba ngcono.

Ungase uqaphele ezinye izinguquko ngokushesha ngemva kweseshini yakho yokuqala, kodwa kuvamile ukubona ukuthuthuka kancane kancane ngaphezu kokwelashwa okuningana. Abanye abantu bazizwa bekhululeke kakhulu ngemva nje kokubhucungwa ngamakhambi, kanti abanye baqaphela ukuthi ubuhlungu babo buyancipha noma ukulala kwabo kuthuthuka ezinsukwini ezilandelayo.

Umhlinzeki wakho wokubhucungwa ngamakhambi cishe uzokucela ukuthi ulandelele izimpawu zakho phakathi kwamaseshini ukuze asize ukuqapha inqubekela phambili yakho. Lokhu kungabandakanya ukukala ubuhlungu bakho esikalini esingu-1-10, ukuqaphela izinguquko emaphethini okulala, noma ukulandelela ukuthi uvame kangakanani ukuzwa izimpawu ezithile.

Kubalulekile ukukhumbula ukuthi wonke umuntu usabela ngendlela ehlukile ekubhucungweni ngamakhambi. Abanye abantu baqaphela ukuthuthuka okukhulu ngaphakathi kwamaseshini angu-2-3, kanti abanye bangase badinge ukwelashwa okungu-6-8 ukuze babone izinguquko ezinentshisekelo. Umhlinzeki wakho uzosebenza nawe ukulungisa uhlelo lokwelapha ngokusekelwe ekuphenduleni kwakho komuntu ngamunye.

Ungawathuthukisa kanjani imiphumela yakho yokubhucungwa ngamakhambi?

Ukwenza okuningi ekwelashweni kwakho kokubhucungwa ngamakhambi kuhilela ukuba ngumhlanganyeli oqotho enqubweni yakho yokuphulukisa. Ukuqina kubalulekile, ngakho zama ukunamathela esimisweni sakho sokwelashwa esinconyiwe kunokuthi uhlukanise amaseshini kakhulu.

Naka ukuthi uzizwa kanjani ngemva kweseshini ngayinye futhi uxhumane ngokukhululekile nomhlinzeki wakho mayelana nanoma yiziphi izinguquko oziqaphelayo. Lokhu kuziphinda kuyabasiza ukuthi balungise uhlelo lwakho lokwelapha ukuze luhlangabezane kangcono nezidingo zakho.

Nazi ezinye izindlela zokusekela ukwelashwa kwakho kokubhucungwa ngamakhambi nokuthuthukisa ukusebenza kwalo:

• Hlala unamanzi kahle ngaphambi nangemva kweseshini ngayinye
• Thola ukuphumula okwanele, ikakhulukazi ezinsukwini zokwelashwa
• Qhubeka nanoma yiziphi izivivinyo noma ukwelula ezinconyiwe ngumhlinzeki wakho
• Gwema imisebenzi eqinile amahora ambalwa ngemva kokwelashwa
• Zijwayeze amasu okunciphisa ukucindezeleka njengokuphefumula okumnene noma ukuzindla
• Gcina ukudla okunempilo ukuze usekele izinqubo zokuphulukisa zomzimba wakho

Khumbula ukuthi i-acupuncture isebenza kahle kakhulu njengengxenye yendlela ebanzi yezempilo. Udokotela wakho angase ancome izinguquko zendlela yokuphila noma ezinye izindlela zokwelapha ezingase zisebenze kanye ne-acupuncture ukuze zithuthukise imiphumela yakho.

Obani abangabazuzi abakhulu be-acupuncture?

I-Acupuncture ingaba usizo kubantu abaningi, kodwa ivame ukusebenza kahle ikakhulukazi kulabo ababhekene nezimo zobuhlungu ezingamahlala-khona, izinkinga ezihlobene nokucindezeleka, noma izinhlobo ezithile zezinkinga zempilo eziphindaphindayo. Abantu abavulelekile ukuzama izindlela ezihlanganisiwe futhi abazimisele ukuzibophezela ochungechungeni lwezokwelapha bavame ukubona imiphumela emihle kakhulu.

Ungase ube ngumuntu ofanelekayo we-acupuncture uma unobuhlungu obungamahlala-khona obungaphendulanga kahle ekwelashweni okuvamile, noma uma ufuna izindlela zokulawula ukucindezeleka nokuthuthukisa inhlalakahle yakho yonke. Abantu abaningi futhi bakuthola kuwusizo uma befuna ukunciphisa ukuncika kwabo emithini yokwelapha ubuhlungu.

I-Acupuncture ngokuvamile iphephile kubantu abadala abaningi, okuhlanganisa nabesifazane abakhulelwe uma yenziwa ngudokotela oqeqeshiwe. Nokho, kufanele uxoxe ngomlando wakho wezokwelapha ngokucophelela nodokotela wakho we-acupuncture ukuze uqinisekise ukuthi kufanelekile esimweni sakho esithile.

Ziyini izici eziyingozi zokuhlushwa kwe-acupuncture?

I-Acupuncture ngokuvamile iphephile kakhulu uma yenziwa ngudokotela onelayisense, oqeqeshiwe esebenzisa izinaliti eziyinyumba. Nokho, njenganoma iyiphi inqubo yezokwelapha, kunezici ezithile ezingandisa ingozi yokuhlushwa noma zikwenze ukwelashwa kungafaneleki kubantu abathile.

Abantu abanezifo zokuphuma igazi noma labo abathatha imithi yokunciphisa igazi bangase babe nengozi enkulu yokulimala noma ukuphuma igazi ezindaweni zezinaliti. Uma unesimiso somzimba esivikelekile esingasebenzi kahle, kukhona ingozi encane yokutheleleka, nakuba lokhu kungavamile ngobuchwepheshe obufanele obuyinyumba.

Izimo eziningana nezimo zingase zidinge izinyathelo zokuphepha ezikhethekile noma zenze i-acupuncture ingafaneleki:

• Izifo ezinzima zokuphuma igazi noma ukuthatha imithi yokunciphisa igazi
• Izifo eziqhubekayo noma uhlelo lomzimba lokuzivikela olubuthakathaka
• Izimo zenhliziyo ezithile, ikakhulukazi uma unomshini wokushaya ngogesi
• Ukukhulelwa (nakuba i-acupuncture ingaba yingozi, amaphuzu athile kufanele agwenywe)
• Ukukhathazeka okukhulu noma ukwesaba izinaliti okubangela ukucindezeleka okukhulu
• Izimo zesikhumba noma izifo ezindaweni ezingase zifakwe izinaliti

Uchwepheshe wakho we-acupuncture uzobukeza umlando wakho wezokwelapha nemithi yamanje ukuze athole noma yiziphi izinto ezingaba yingozi. Ukwethembeka ngezimo zakho zempilo kusiza ekuqinisekiseni ukuthi uthola ukwelashwa okuphephile, okuphumelela kakhulu.

Ingabe kungcono ukuba nezikhathi ze-acupuncture ezivamile noma ezinamabanga?

Ukuvama kwezikhathi ze-acupuncture kuncike esimweni sakho esithile, ukuthi usenesikhathi esingakanani unezimpawu, nokuthi usabela kanjani ekwelashweni. Ezinkingeni eziphuthumayo njengokulimala kwakamuva, unganzuzo ezikhathini ezivamile ekuqaleni, kuyilapho izimo ezingapheli zivame ukudinga indlela ehlukile.

Ochwepheshe abaningi batusa ukuqala ngezikhathi eziyi-1-2 ngesonto emasontweni ambalwa okuqala, bese uziqhelelanisa njengoba uthuthuka. Lokhu kuvumela umzimba wakho ukuthi wakhe emiphumeleni yokwelashwa ngakunye ngenkathi kukunika isikhathi sokubona izinguquko phakathi kwezikhathi.

Ngezinhlungu ezingapheli noma izimo ezihlala isikhathi eside, ungase udinge izikhathi eziyi-6-12 ukuze ubone ukuthuthuka okukhulu. Izimo eziphuthumayo zivame ukusabela ngokushesha, ngezinye izikhathi zingakapheli ukwelashwa okuyi-2-4. Uma usufeze imigomo yakho yokwelashwa, abanye abantu baqhubeka nezikhathi zokulungisa zanyanga zonke ukusiza ekuvikeleni izimpawu ukuthi zingabuyi.

Yiziphi izinkinga ezingaba khona ze-acupuncture?

Izinkinga ezinzima ezivela ku-acupuncture azivamile kakhulu uma ukwelashwa kwenziwa nguchwepheshe oqeqeshiwe esebenzisa izindlela ezifanele zokubulala amagciwane. Abantu abaningi abahlangabezani nemiphumela emibi eminingi noma abanayo, futhi labo abenzayo bavame ukuba mnene futhi besikhashana.

Imiphumela emibi evame kakhulu imincane futhi ivamise ukunyama ngosuku olulodwa noma ezimbili. Lokhu kungabandakanya ukulimala okuncane ezindaweni zokufaka inaliti, ubuhlungu besikhashana, noma ukuzizwa ukhathele ngemva kokwelashwa njengoba umzimba wakho usebenza ngemiphumela yokwelapha.

Nawa amaphutha angase abe khona, kusukela emiphumeleni ejwayelekile emnene kuya kweminye engavamile engathi sína:

Izinkinga ezivamile, ezimnene:

• Ukulimala okuncane noma ukuphuma igazi okuncane ezindaweni zokufaka inaliti
• Ubuhlungu besikhashana noma ubuhlungu ezindaweni zokufaka inaliti
• Ukuzizwa ukhathele noma uzwela ngokomzwelo ngemva kokwelashwa
• Ukwanda okwesikhashana kwezimpawu ngaphambi kokuthi ngcono kuqale
• Ukuqina kwekhanda ngesikhathi noma ngemva nje kokwelashwa

Izinkinga ezingavamile, ezingathi sína:

• Ukutheleleka ezindaweni zokufaka inaliti (akuvamile kakhulu ngobuchwepheshe obungenazo inzalo)
• Iphaphu elibhobozwe (i-pneumothorax) ngenxa yokufaka inaliti ejulile endaweni yesifuba
• Umonakalo wemizwa ngenxa yokufakwa kwenaliti okungafanele
• Ukuquleka noma isiyezi esibi ngesikhathi sokwelashwa
• Ukungezwani komzimba nezinto ezenziwe ngazo inaliti

Lezi zinkinga ezingathi sína azivamile uma ukwelashwa kunikezwa ochwepheshe abanemvume. Umelaphi wakho we-acupuncture uqeqeshwe ukubona nokuvimbela lezi zingozi ngobuchwepheshe obufanele nokuhlola okucophelelayo kwesiguli.

Kufanele ngibone nini udokotela mayelana nokwelashwa kwe-acupuncture?

Kufanele uthinte umhlinzeki wakho wezempilo uma uhlangabezana nanoma yiziphi izimpawu ezikhathazayo ngemva kokwelashwa kwe-acupuncture, nakuba izinkinga ezingathi sína zingavamile kakhulu. Abantu abaningi bangabuyela emisebenzini yabo evamile ngemva nje kokwelashwa, kodwa kubalulekile ukwazi ukuthi kufanele ufune nini ukunakekelwa kwezokwelapha.

Uma uthuthukisa izimpawu zokutheleleka ezindaweni zokufaka inaliti, njengokubomvu okwanda, ukufudumala, ukuvuvukala, noma ubovu, thintana nodokotela wakho ngokushesha. Lezi zimpawu azivamile kodwa kufanele zihlolwe uchwepheshe wezokwelapha.

Nawa amanye amazwi lapho kufanele ufune ukunakekelwa kwezokwelapha ngemva kokwelashwa kwe-acupuncture:

• Izimpawu zokutheleleka: ukubomvu okukhulu, ukufudumala, ukuvuvukala, noma ukukhipha emakethe yenaliti
• Ubuhlungu obukhulu noma obuqhubukayo obungathuthuki phakathi kwamahora angama-24-48
• Ukuphefumula kanzima noma ubuhlungu besifuba (ikakhulukazi ngemuva kokufaka inaliti eduze kwesifuba)
• Isiyezi esiqhubekayo, isicanucanu, noma izigameko zokuquleka
• Ukuphuma kwegazi okungavamile okungami ngomfutho omnene
• Ukuqaqamba noma ukuluma okuqhubeka izinsuku ezingaphezu kwezimbili

Futhi thintana nodokotela wakho ovamile uma isimo sakho esingaphansi siqhubeka ngokuphawulekayo ngesikhathi sokwelashwa kwe-acupuncture, noma uma ungaboni noma yikuphi ukuthuthuka ngemuva kwamaseshini angu-6-8. Ithimba lakho lokunakekelwa kwezempilo lingasiza ekunqumeni ukuthi i-acupuncture ilungile yini kuwe noma uma kudingeka ukulungiswa ohlelweni lwakho lokwelashwa.

Imibuzo evame ukubuzwa mayelana ne-acupuncture

Q.1 Ingabe i-acupuncture ilungele ubuhlungu obungapheli?

Yebo, i-acupuncture ingasebenza kahle kakhulu ezinhlotsheni eziningi zobuhlungu obungapheli, okuhlanganisa ubuhlungu beqolo, ubuhlungu bentamo, i-arthritis, nekhanda. Ucwaningo lubonisa ukuthi lungasiza ekunciphiseni ubuhlungu futhi luthuthukise izinga lempilo kubantu abanezimo zobuhlungu besikhathi eside. Ukwelashwa kusebenza ngokuvuselela amasistimu omzimba wakho okunciphisa ubuhlungu futhi kungakusiza ukuthi unciphise ukuncika kwakho emithini yokwelapha ubuhlungu. Kodwa-ke, imiphumela iyahlukahluka kumuntu nomuntu, futhi ngokuvamile kuthatha amaseshini amaningana ukubona ukuthuthuka okukhulu.

Q.2 Ingabe i-acupuncture ibuhlungu?

Abantu abaningi bathola ukuthi i-acupuncture ayibuhlungu kangako kunalokho ababekulindele. Izinaliti zincane kakhulu, zincane kakhulu kunezinaliti ezisetshenziselwa imijovo noma ukudonswa kwegazi. Ungase uzwe ukuchofoza okufushane noma umuzwa wokuluma lapho kufakwa inaliti, kodwa lokhu kuvame ukudlula ngokushesha. Abantu abaningi bathola ukuthi ukwelashwa kuyaphumuza futhi abanye baze balale ngesikhathi samaseshini. Uma uzwa ukungakhululeki, yazisa umqeqeshi wakho ngokushesha ukuze akwazi ukulungisa ukwelashwa.

Q.3 Ndingaphi amaseshini e-acupuncture engiwadingayo?

Inani lezikhathi liyahluka ngokuya ngesimo sakho nokuthi usunesikhathi esingakanani unezimpawu. Izinkinga ezingathi sína zingase zithuthuke ngemva kwezikhathi eziyi-2-4, kanti izimo ezingamahlalakhona zivame ukudinga ukwelashwa okuyi-6-12 ukuze kubonakale imiphumela ebalulekile. Udokotela wakho we-acupuncture ngokuvamile uzoncoma ukuqala ngezikhathi eziyi-1-2 ngesonto amasonto amaningana, bese uwahlehlisa njengoba uthuthuka. Abanye abantu baqhubeka nezikhathi zokulungisa zanyanga zonke ukusiza ekuvikeleni izimpawu ukuthi zingabuyi.

Q.4 Ingabe i-acupuncture iphephile ngesikhathi sokukhulelwa?

I-Acupuncture ingaphepha ngesikhathi sokukhulelwa uma yenziwa ngumuntu oqeqeshiwe oqeqeshwe ekunakekelweni kwangaphambi kokuzalwa. Kodwa-ke, amaphuzu athile e-acupuncture kufanele agwenywe ngesikhathi sokukhulelwa, ikakhulukazi ngesikhathi sokukhulelwa sokuqala. Abesifazane abaningi abakhulelwe bathola i-acupuncture ilusizo ekuguleni kwasekuseni, ubuhlungu emhlane, nezinye izinkinga eziphathelene nokukhulelwa. Hlala wazisa udokotela wakho we-acupuncture uma ukhulelwe noma uzama ukukhulelwa, futhi uhlole nodokotela wakho wezifo zabesifazane ngaphambi kokuqala ukwelashwa.

Q.5 Yini okufanele ngiyilindele ngemva kweseshini yami yokuqala ye-acupuncture?

Ngemva kweseshini yakho yokuqala, ungase uzizwe ukhululeke kakhulu, ukhathele kancane, noma unamandla. Abanye abantu baqaphela ukuthuthuka okusheshayo ezimpawini zabo, kanti abanye bangase badinge izikhathi eziningana ukuze babone izinguquko. Kuyinto evamile ukuzizwa unomzwelo noma ube nobuhlungu obuncane ezindaweni zokufaka izinaliti. Phuza amanzi amaningi, gwema imisebenzi eqinile amahora ambalwa, futhi unake indlela ozizwa ngayo ezinsukwini ezimbalwa ezizayo. Gcina umkhondo wazo zonke izinguquko ezimpawini zakho ukuze uxoxe nodokotela wakho ngesikhathi sokuvakasha kwakho okulandelayo.