Unonophelo lonyango - uloyiko kunye noxinzelelo

Kuqhelekile ukuba umntu ogulayo azive engonwabanga, engenakuphumla, esoyika okanye enexhala. Iingcinga ezithile, iintlungu, okanye ingxaki yokuphefumla inokubangela ezi mvakalelo. Ababoneleli ngononophelo lokunyanga banokunceda umntu ukuba ajongane nezi mpawu kunye neemvakalelo.

Ukhathalelo lokuthambisa yindlela ebanzi yokukhathalela egxile ekunyangeni iintlungu kunye neempawu kunye nokuphucula umgangatho wobomi kubantu abagula kakhulu kunye nobomi obulinganiselweyo.

Uloyiko okanye uxinzelelo kunokukhokelela ku:

• Ukuziva ngathi izinto azilunganga
• Uloyiko
• Ukukhathazeka
• Ukudideka
• Ayikwazi ukunika ingqalelo, ukugxila, okanye ukugxila
• Ukuphulukana nolawulo
• Uxinzelelo

Umzimba wakho ungabonisa indlela oziva ngayo ngezi ndlela:

• Ingxaki yokuphumla
• Ingxaki yokufumana ukonwaba
• Ufuna ukuhamba ngaphandle kwesizathu
• Ukuphefumla ngokukhawuleza
• Ukubetha kwentliziyo okukhawulezayo
• Ndingcangcazela
• Ukudumba kwemisipha
• Ukubila
• Ingxaki yokulala
• Amaphupha amabi okanye amaphupha amabi
• Ukungazinzi okugqithisileyo (okubizwa ngokuba kukuphazamiseka)

Cinga ngento ebisebenza ngaphambili. Yintoni encedayo xa uziva usoyika okanye unxunguphalo? Ngaba ikwazile ukwenza into malunga nayo? Umzekelo, ukuba uloyiko okanye unxunguphalo luqale ngentlungu, ngaba ukuthatha amayeza entlungu kuncedile?

Ukukunceda uphumle:

• Phefumla kancinci kwaye ngokunzulu okwemizuzu embalwa.
• Mamela umculo okuthobisayo.
• Bala kancinci ubuye umva usuka ku-100 ukuya ku-0.
• Ngaba iyoga, qigong, okanye tai chi.
• Yiba nomntu wokuthambisa izandla, iinyawo, iingalo, okanye umqolo.
• Peta ikati okanye inja.
• Cela umntu akufundele.

Ukuthintela ukuziva uxhalabile:

• Xa ufuna ukuphumla, xelela iindwendwe ukuba zize ngelinye ixesha.
• Thatha amayeza akho njengoko ubuyalelwe.
• Musa ukusela utywala.
• Musa ukusela kunye ne-caffeine.

Abantu abaninzi bafumanisa ukuba banokuthintela okanye balawule ezi mvakalelo ukuba banokuthetha nomntu abamthembileyo.

• Thetha nomhlobo okanye umntu omthandayo okulungeleyo ukumamela.
• Xa ubona ugqirha okanye unesi, thetha ngokoyika kwakho.
• Ukuba unexhala malunga nemali okanye eminye imiba, okanye ufuna nje ukuthetha ngeemvakalelo zakho, cela ukubona unontlalontle.

Umboneleli wakho wezempilo angakunika iyeza lokukunceda kwezi mvakalelo. Musa ukoyika ukuyisebenzisa ngendlela emiselweyo. Ukuba unemibuzo okanye unengxaki malunga neyeza, buza umboneleli wakho okanye usokhemesti.

Fowunela umboneleli wakho xa une:

• Iimvakalelo ezinokuthi zibangele uxinzelelo lwakho (njengoloyiko lokufa okanye ukukhathazeka ngemali)
• Inkxalabo malunga nokugula kwakho
• Iingxaki kusapho okanye kubahlobo
• Ukuxhalaba ngokomoya
• Iimpawu kunye neempawu zokuba nexhala lakho liyatshintsha okanye liya lisiba mandundu

Ukuphela kokhathalelo lobomi - uloyiko kunye noxinzelelo; Ukunyamekela abaguli - uloyiko kunye noxinzelelo

Chase DM, Wong SF, Wenzel LB, Monk BJ. Unonophelo lokuthamba kunye nomgangatho wobomi. Ku: I-DiSaia PJ, iCreasman WT, iMannel RS, iMcMeekin DS, iMutch DG, ii-eds. Iiklinikhi zeGynecologic Oncology. Umhla we-9. IPhiladelphia, PA: Elsevier; I-2018: isahluko 20.

ICremens MC, iRobinson EM, iBrenner KO, iMcCoy TH, uBrendel RW. Inkathalo ekupheleni kobomi. Ku: Stern TA, Freudenreich O, Smith FA, Fricchione GL, Rosenbaum JF, ii-eds. Incwadi yesibhedlele iMassachusetts General Hospital yoNyango lweSibhedlele esiBanzi. Umhla wesi-7. IPhiladelphia, PA: Elsevier; I-2018: isahluko 46.

UIserson KV, uHeine CE. Iindlela zokuphila. Ku: Iindonga RM, iHockberger RS, iGausche-Hill M, ii-eds. Unyango lukaRosen oluNgxamisekileyo: iikhonsepthi kunye nokuziqhelanisa neklinikhi. Umhla we-9. IPhiladelphia, PA: Elsevier; Ngo-2018: isahluko e10.

URakel RE, uTrinh TH. Ukhathalelo lomguli ofayo. Ku: Rakel RE, Rakel DP, ii-eds. Incwadi yesikhokelo samayeza osapho. Umhla we-9. IPhiladelphia, PA: Elsevier Saunders; 2016: isahluko 5.

• Ixhala
• Ukunyamekela