Yintoni Ukudinwa rhoqo?
Ukudinwa rhoqo; Yimeko apho umntu azive engenamandla, ebuthathaka kwaye ediniwe nangona ephumle ngokwaneleyo.
Ngenxa yendlela yokuphila yangoku, ibe yenye yeengxaki zempilo eziphandwa rhoqo namhlanje.
KuGoogle kwiminyaka yakutshanje:
- “Yintoni ebangela ukudinwa rhoqo?”
- “Ndihlala ndiziva ndidiniwe”
- “Ukudinwa okuzingisileyo”
- “Ukuvuka ekuseni ndidiniwe”
- “Andinawo amandla”
ukhangelo lonyuke kakhulu.
Nangona kwezinye iimeko inokuba yeyokwexeshana, kwabanye abantu inokunxulunyaniswa neengxaki zempilo ezisisiseko.
Zithini iimpawu zokudinwa rhoqo?
Ebantwini abadinweyo:
- amandla aphantsi,
- ilahleko yenkuthazo,
- ingqwalasela ingxaki,
- ubuthathaka bezihlunu,
- indawo yokulala,
- ukudinwa kwengqondo
inokubonwa.
Abanye abantu:
“Nokuba ndiphumle, andibi ngcono”
wenza isikhalazo.
Yintoni ebangela ukudinwa rhoqo?
1. Iingxaki Zobuthongo
Ukungalali ngokwaneleyo okanye ukungalali kakuhle ngoyena nobangela uqhelekileyo.
Ingakumbi:
- ukulala emva kwexesha,
- ukuvuka rhoqo,
- i-apnea yokulala,
- ubuthongo obungaqhelekanga
inokonyusa ukudinwa
2. Uxinzelelo kunye nexhala
Uxinzelelo olungapheliyo lunokuphelisa amandla engqondo nawomzimba.
Ebantwini abanexhala elikhulu:
- ukudinwa kwengqondo,
- isiphazamiso,
- uziva udiniwe
inokubonwa.
Abantu abafuna inkxaso ngokwasengqondweni banokufumana inkxaso yeengcaphephe kwi- i-eHealth Psychologist Platform.
3. Ukunqongophala kweVithamini D
Ngoyena nobangela uxhaphakileyo.
Kwimeko yokusilela:
- ubuthathaka,
- ukuqaqamba kwezihlunu,
- amandla aphantsi
ingenzeka.
4. I-anemia
Amanqanaba e-iron asezantsi anokuchaphazela amandla omzimba wokuthutha ioksijini.
Ixhaphake ngakumbi kwabasetyhini.
5. Iingxaki ze-thyroid
Ukungalingani kwidlala lengqula kunokuchaphazela imetabolism.
6. Isondlo esingaqhelekanga
Ukusetyenziswa kweswekile ngokugqithisileyo kunye nokungonelanga kweprotheyini kunokuchaphazela amanqanaba amandla.
Ngenkxaso yesondlo, inkxaso yengcaphephe kwi-intanethi inokufunyanwa eHealth Dietitian Platform.
Zeziphi Izigulo ezinokuthi Ukudinwa rhoqo kube luPhawu?
Kwezinye iimeko:
- izifo zedlala lengqula,
- seswekile,
- ukunqongophala kwevithamin,
- ukudakumba,
- usulelo olungapheliyo
isenokunxulumana nokudinwa.
Kodwa asikuko konke ukudinwa kuthetha ukugula kakhulu.
Ukuphelisa njani ukudinwa rhoqo?
1. Phucula iPhatheni yokulala
Zama ukulala ngexesha elinye yonke imihla.
2. Hamba Rhoqo
Ukuhamba kunye nemithambo elula kunokuxhasa amanqanaba amandla.
3. Sela Amanzi Oneleyo
Ukuphelelwa ngamanzi emzimbeni kunokubangela ukudinwa.
4. Yitya Ukutya Okufanelekileyo
Iprotheyini, ifayibha kunye namafutha asempilweni anokuba negalelo kwibhalansi yamandla.
5. Yehlisa Uxinzelelo
Ukucamngca kunye nemithambo yokuphefumla kunokuba luncedo.
Udibana nini noGqirha?
Ukuba:
- Ukuba ukudinwa kudala kuqhubeka,
- Ukuba ichaphazela ubomi bemihla ngemihla,
- Ukuba kukho ukwehla kobunzima,
- ukuba uphelelwa ngumphefumlo,
- ukuba ikhatshwa kukubetha kwentliziyo
Uvandlakanyo lobuchwephesha lubalulekile.
Inkxaso yothethwano lweengcaphephe kwi-intanethi inokufunyanwa i-EHealth Online Health Platform.
Imibuzo Ebuzwa Rhoqo
Ukudinwa okusisigxina kwenziwa kukungabikho kwevithamin?
Vithamin D, B12 kunye nokunqongophala kwentsimbi kunokusebenza.
Ngaba kuqhelekile ukuvuka ekuseni udiniwe?
Ukuba ithe yazingisa, kufuneka ivandlakanywe.
Ingaba uxinzelelo lubangela ukudinwa?
Ewe, uxinzelelo olungapheliyo lunokuthoba amaqondo amandla.
Yintoni ebangela ukozela rhoqo?
Umgangatho wokulala, iihomoni kunye nesondlo zinokuba neempembelelo.
Isiphumo
Ukudinwa rhoqo sesinye sezona zikhalazo zixhaphakileyo kubomi banamhlanje. Iingxaki zokulala zinokunxulumana noxinzelelo, ukusilela kwevithamini kunye nezizathu zehomoni. Kubalulekile ukufumana inkxaso yeengcali kwiimeko zokudinwa okuhlala ixesha elide okanye okuchaphazela ubomi bemihla ngemihla.
Izixhobo zeNzululwazi
- Iklinikhi yaseMayo – oonobangela bokudinwa
- Cleveland Clinic – Ukudinwa
- NHS – Ukudinwa nokudinwa
- Impilo yaseHarvard – oonobangela bokudinwa
