Ukudinwa kunye noxinzelelo: Ngaba zidibene?

Umxholo

• Yintoni umahluko phakathi koxinzelelo kunye nokudinwa?
• Unxibelelwano olubi
• Ukuchonga uxinzelelo kunye nokudinwa
• Ukunyanga uxinzelelo kunye nokudinwa
• Uza kubona nini ugqirha wakho
• Ukulungiswa kokutya: Ukutya ukubetha ukudinwa

Ludibana njani uxinzelelo kunye nokudinwa?

Ukudakumba kunye nokudinwa okungapheliyo zizigulo ezibini ezinokwenza umntu azive edinwe kakhulu, kwanasemva kokuphumla kobusuku obumnandi. Kungenzeka ukuba zombini iimeko ngexesha elinye. Kwakhona kulula ukwenza iimpazamo kwiimvakalelo zokudinwa kuxinzelelo kunye nakwezinye izinto.

Uxinzelelo lwenzeka xa umntu eziva elusizi, enexhala, okanye engenathemba ixesha elide. Abantu abadandathekileyo bahlala beneengxaki zokulala. Banokulala kakhulu okanye bangalali kwaphela.

Isifo sokudinwa okungapheliyo yimeko ebangela ukuba umntu abe neemvakalelo eziqhubekayo zokudinwa ngaphandle kwesizathu. Ngamanye amaxesha isifo sokudinwa okungapheliyo sibonwa gwenxa njengoxinzelelo.

Yintoni umahluko phakathi koxinzelelo kunye nokudinwa?

Umahluko ophambili phakathi kwezi meko kukuba ukungakhathali okungapheliyo sisifo esingumzimba ngelixa uxinzelelo sisifo sengqondo. Kukho ukungqubana phakathi kwezi zimbini.

Iimpawu zoxinzelelo zinokubandakanya:

• iimvakalelo eziqhubekayo zosizi, unxunguphalo, okanye ukuphelelwa lithemba
• iimvakalelo zokuphelelwa lithemba, ukungabi nakuzinceda, okanye ukungaxabiseki
• ukungathandi kwizinto ozithandayo
• ukutya kakhulu okanye okuncinci
• ingxaki yokugxila nokwenza izigqibo

Iimpawu ezibonakalayo zinokubakho noxinzelelo. Abantu banokuhlala rhoqo:

• intloko ebuhlungu
• iicampu
• isisu esibuhlungu
• ezinye iintlungu

Banokuba nengxaki yokulala okanye yokulala ubusuku bonke, oko kunokubangela ukudinwa.

Abantu abanesifo sokudinwa okungapheliyo bahlala benempawu zomzimba ezingaqhelekanga ezinxulumene nokudakumba. Oku kubandakanya:

• intlungu edibeneyo
• i-lymph nodes
• iintlungu zemisipha
• umqala obuhkungu

Ukudakumba kunye nokudinwa okungapheliyo kubuchaphazela abantu ngokwahlukileyo xa kufikwa kwimisebenzi yabo yemihla ngemihla. Abantu abanokudakumba bahlala beziva bediniwe kwaye abanamdla wokwenza nawuphi na umsebenzi, ngaphandle komsebenzi okanye isixa esifunekayo somzamo. Okwangoku, abo banesifo sokudinwa okungapheliyo bahlala befuna ukwenza imisebenzi kodwa bazive bediniwe kakhulu ukwenza njalo.

Ukuchonga nayiphi na imeko, ugqirha wakho uya kuzama ukulawula ezinye iingxaki ezinokubangela iimpawu ezifanayo. Ukuba ugqirha wakho ucinga ukuba unoxinzelelo, banokukuthumela kwingcali yezempilo yengqondo yovavanyo.

Unxibelelwano olubi

Ngelishwa, abantu abanesifo sokudinwa okungapheliyo banokudakumba. Kwaye ngelixa ukudakumba kungabangeli ukudinwa okungapheliyo, ngokuqinisekileyo kunokubangela ukudinwa.

Abantu abaninzi abanesifo sokudinwa okungapheliyo baneengxaki zokulala, ezinje ngokuqaqanjelwa sisisu okanye ukuphefumla ubuthongo. Ezi meko zihlala zenza ukudinwa kube kubi ngakumbi kuba kuthintela abantu ekuphumleni kamnandi ebusuku. Xa abantu beziva bediniwe, abanakuba nenkuthazo okanye amandla okwenza imisebenzi yabo yemihla ngemihla. Nokuba uhamba ngebhokisi yeposi unokuziva ngathi ngumdyarho. Ukungabikho komnqweno wokwenza nantoni na kunokubabeka emngciphekweni wokukhula koxinzelelo.

Ukukhathala kunokubangela uxinzelelo. Abantu abanexinzelelo bahlala beziva bediniwe kwaye abafuni kuthatha inxaxheba kuyo nayiphi na imisebenzi.

Ukuchonga uxinzelelo kunye nokudinwa

Ukwenza uxilongo lokudakumba, ugqirha wakho uya kukubuza malunga nembali yakho yezonyango kwaye akunike iphepha lemibuzo elivavanya uxinzelelo. Banokusebenzisa ezinye iindlela, ezinje ngovavanyo lwegazi okanye iiX-reyi, ukuqinisekisa ukuba esinye isifo asibangeli zimpawu zakho.

Ngaphambi kokuba ufumanise ukuba unesifo esinganyangekiyo sokudinwa, ugqirha wakho uya kuqhuba iimvavanyo ezininzi zokulawula ezinye iimeko ezinokubangela iimpawu ezifanayo. Oku kunokubandakanya ukungazinzi komlenze isifo, isifo seswekile, okanye uxinzelelo.

Ukunyanga uxinzelelo kunye nokudinwa

Unyango okanye iingcebiso kunokunceda ekunyangeni uxinzelelo. Inokunyangwa ngamayeza athile. Oku kubandakanya i-anti-depressants, i-antipsychotic, kunye neemood stabilizers.

Ukuthatha i-anti-depressants ngamanye amaxesha kunokwenza ukuba iimpawu zesifo sokudinwa okungapheliyo zibe mandundu. Yiyo loo nto ugqirha wakho kufuneka akuvavanye uxinzelelo kunye nokudinwa okungapheliyo ngaphambi kokuyalela naliphi na iyeza.

Unyango oluninzi lunokunceda abantu abanesifo sokudinwa esinganyangekiyo, uxinzelelo, okanye zombini. Oku kubandakanya:

• umthambo wokuphefumla nzulu
• ukuphulula
• ukuzolula
• I-tai chi (uhlobo oluhamba kancinci lobugcisa bemfazwe)
• iyoga

Abantu abanesifo sokudakumba kunye nokudinwa okungapheliyo kufuneka bazame ukuhlakulela indlela elungileyo yokulala. Ukuthatha la manyathelo alandelayo kunokukunceda ulale ixesha elide nangakumbi ngokunzulu:

• hamba uyokulala ngexesha elinye busuku ngabunye
• yenza indawo ekhuthaza ukulala (njengendawo emnyama, ethe cwaka, okanye igumbi elipholileyo)
• thintela ukuthatha ixesha elide (banciphise kwimizuzu engama-20)
• thintela ukutya neziselo ezinokukuthintela ukuba ungalali kakuhle (njengecaffeine, utywala, kunye necuba)
• kuphephe ukuzilolonga ubuncinci iiyure ezi-4 ngaphambi kokulala

Uza kubona nini ugqirha wakho

Thetha nogqirha wakho ukuba unengxaki yokudinwa ixesha elide okanye ucinga ukuba unoxinzelelo. Zombini isifo sokudinwa okungapheliyo kunye noxinzelelo kubangela utshintsho olunokuthi lubuchaphazele kakubi ubomi bakho bobuqu kunye nomsebenzi. Iindaba ezimnandi zezokuba zombini iimeko zinokuphucula ngonyango olululo.

Ukulungiswa kokutya: Ukutya ukubetha ukudinwa