Eyona >> Iindaba >> Amanani oxinzelelo ngo-2021

Amanani oxinzelelo ngo-2021

Iindaba

Sonke siye saziva sinexhala ngamanye amaxesha, nokuba kuphambi kovavanyo olukhulu okanye ukuthetha esidlangalaleni. Nangona kunjalo, abanye abantu banamaxhala ngakumbi kunabanye. Amanani ahlukeneyo oxinzelelo ngamanye amaxesha anokubangelwa ngumcimbi ophambili, ubukhulu becala, kukuphazamiseka koxinzelelo. Kule nqaku, siza kuthetha ngeempawu, izizathu, ukwanda, kunye unyango kwabo balawula uxinzelelo.

Yintoni ixhala?

Ukuxhalaba kukuphendula komzimba ukukhathazeka kunye noloyiko. Nangona kunjalo, uxinzelelo alukho lula njengokuba kukho uluhlu olubanzi lokuxhalaba okubachaphazela ngokunzulu abantu nokuba luphazamisa kangakanani umgangatho wobomi babo, utshilo Sanam Hafeez , Psy.D, ugqirha we-neuropsychologist kwisiXeko saseNew York kunye nelungu le-faculty kwiYunivesithi yaseColumbia.

Kukho inkitha ye ukuphazamiseka koxinzelelo ezibangela unxunguphalo, ixhala noxinzelelo ngenxa yokunxibelelana kwezentlalo, impilo yakho, umsebenzi, okanye iphobia ethile. Iindidi zokuphazamiseka koxinzelelo zibandakanya ukuphazamiseka kovalo, ukuphazamiseka koxinzelelo ngokubanzi, i-agoraphobia (uloyiko lweendawo ezinokubangela iimvakalelo zoxinzelelo), iphobia ethile, uxinzelelo lwentlalo, Uxinzelelo lwasemva koxinzelelo , ubume obungalunganga obuphambanisayo , kunye nokwahlukana koxinzelelo lwexhala.

Kubantu abaninzi abanoxinzelelo, imeko yabo ichaphazela amandla abo okusebenza kubomi bemihla ngemihla. Kulabo abanengxaki yokuxhalaba ngokubanzi, iimpawu zinokubandakanya ukuphumla, ukuziva udiniwe, ukudinwa, ubunzima bokugxila, kunye noxinzelelo lwemisipha. Uninzi lweengxaki zoxinzelelo lubangela ukuba abantu bahlaselwe kukuphakuzela, okungamaxesha oloyiko olukhulu olubangelwa yinto okanye imeko enokuthi ifikelele kwinqanaba labo ngaphakathi kwemizuzu.

Ixhala lichaphazela abantu ngeendlela ezahlukeneyo, zihlala zixhomekeka kuhlobo loxinzelelo, utsho UJill Stoddard , Ph.D, ugqirha wezengqondo ozinze eSan Diego. Uthi ukuthintela izinto ezibangela ixhala yinto eqhelekileyo kuzo zonke iingxaki zoxinzelelo.

Umzekelo, abantu abanengxaki yokuphakuzela banokuyeka ukuzilolonga okanye ukwabelana ngesondo ukunqanda ukwanda kweempawu ezimbi zomzimba; Abantu abane-agoraphobia banokuyiphepha imall, izihlwele, ukuqhuba, okanye ukuhamba ngenqwelomoya-nayiphi na imeko apho banokuba neempawu zokuphakuzela kwaye bangabinakho ukubaleka okanye ukufumana uncedo, utshilo uStoddard.

Ukuphazamiseka koxinzelelo ngokubanzi

Ukuphazamiseka koxinzelelo ngokubanzi okanye i-GAD sesona sifo sixhalabisayo. Oku kufunyaniswa emva kokuba umntu enexhala, kungekho nto ingako yokuyicaphukisa, iintsuku ezininzi kwisithuba seenyanga ezintandathu ubuncinci. Oku kuyakuqala kuchaphazela intlalontle yomntu, umsebenzi, kunye nobomi basekhaya. Ngokwe-IZiko leSizwe lezeMpilo yeNgqondo(NIMH), iimpawu ze-GAD zinokubandakanya:

Ukuziva ungonwabanga okanye usecaleni
Ndiziva ndidiniwe rhoqo
Kunzima ukugxila
Ukucaphuka
Iimvakalelo ezigqithisileyo zoxinzelelo ekunzima ukuzilawula
Ubunzima ngokulala

Ukuphazamiseka kovalo

Ukuphazamiseka kwengqondo kubonakaliswa kukuphazamiseka okungalindelekanga nokuphindaphindwayo. Abantu abanesifo sokuphakuzela banokuzama ukunqanda iimeko okanye bahlale bexhalabile malunga nokuba uhlaselo lunkwantso olulandelayo lunokwenzeka nini. Iimpawu zokuhlaselwa kukothuka zibandakanya:

Ukubetha kwentliziyo okanye ukonyuka kwentliziyo
Ukubila okanye ukubanda
Ndingcangcazela, ndingcangcazela
Ukuqhawukelwa ngumphefumlo
Uloyiko
Ndiva ilahleko kulawulo

Ukuphazamiseka okunxulumene nePhobia

Ukuphazamiseka okunxulumene nePhobia loloyiko okanye uloyiko malunga nezinto ezithile okanye iimeko ezithile. Ngelixa ezinye zezi zinto okanye iimeko zinokuba nesizathu sokubangela uloyiko, uloyiko oluviwa ngumntu alulingani nengozi yokwenyani ebekiweyo. Kukho iintlobo zeengxaki ezinxulumene nephobia. Ezinye zezinto eziqhelekileyo zibandakanya:

I-phobias ekhethekileyo ibangela ukuba umntu abenoloyiko olungafanelekanga okanye olungenangqondo lwento ethile okanye imeko. Ezinye zeephobias eziqhelekileyo zibandakanya ukubhabha, ukuphakama, okanye izigcawu. Iimpawu zokuphazamiseka kwesi sifo zihlala ziqala ebuntwaneni.
Ukuphazamiseka koxinzelelo kwezentlalo, ngaphambili kwakusaziwa njenge-phobia yentlalo, luxinzelelo olukhulu malunga nokugwetywa okanye ukwaliwa kwiimeko zentlalo. Amaxesha amaninzi, abantu abanengxaki yokuxhalaba ekuhlaleni baqonda ukuba uxinzelelo lwabo alunangqondo, kodwa basaziva bengenamandla kwiimeko zentlalo.
I-Agoraphobia, umntu one-agoraphobia kufuneka abeneempawu ezimbini okanye ezingaphezulu kwezi zilandelayo zokufumanisa isifo: uloyiko lokuhamba kwezithuthi zikawonke-wonke, ukoyika iindawo ezivulekileyo okanye iindawo ezivaliweyo, emi kwisihlwele, okanye ukuba ngaphandle kwekhaya yedwa. Kwiimeko ezinzima ze-agoraphobia, umntu unokubuyela ekhaya.

Zimbini ezinye iingxaki eziqhelekileyo ezinokuxhalaba njengenye yeempawu eziphambili kodwa azisahlelwa njengeziphazamiso kwiDSM-5. Ziquka:

Ubume obungalunganga obuphambanisayo

Ukuphazamiseka okunyanzelekileyo okanye i-OCD Kukuphazamiseka apho abantu bephindaphindeka, iingcinga ezingafunekiyo, izimvo, okanye iimvakalelo (ukuthanda izinto) okanye umnqweno wokwenza into ephindayo (ukunyanzelwa). Abanye abantu banoburharha kunye nokunyanzelwa. Imizekelo yokuziphatha kwe-OCD ibandakanya:

Ukujonga izinto eziphindaphindeneyo ukunciphisa uloyiko lokuzenzakalisa. Ezi zinto zinokubandakanya izinto ezinjengezitshixo, ii-oveni, izibane.
Ukuphindaphinda igama, ibinzana, okanye indlela yokuziphatha kuba umntu esoyika into embi iya kwenzeka ukuba ayigqitywanga.
Ukunyanzeliswa kokucoca kungenzeka ngenxa yokuba kukho uloyiko lokungcola kwizinto ezinjengokungcola kunye neentsholongwane.
Uku-odola nokulungelelanisa izinto ngendlela yolungelelwaniso okanye iodolo ethile yokunciphisa ukungonwabi.
Iingcinga ezingenayo okanye iimpembelelo zinokuthi ziphinde zenzeke ziphinde zibangele iimvakalelo zoxinzelelo.

Uxinzelelo lwasemva koxinzelelo

Ukuphazamiseka emva koxinzelelo okanye iPTSD Kwenzeka xa umntu enobunzima bokuchacha emva kwesiganeko esibuhlungu. Iimpawu zinokwenzeka iinyanga okanye nangaphezulu emva komsitho. Kukho iintlobo ezahlukeneyo zeempawu ze-PTSD, ezinye zazo zibandakanya:

Iinkumbulo ezingafunekiyo nezihlala ziphindeka okanye ukubuyela umva komsitho
Amaphupha amabi malunga nomsitho
Ukuthintela izinto ezinxulumene nomsitho: abantu, iindawo, okanye iimeko
Ukuphelelwa lithemba ngekamva

Ixhala ngokuchasene nokudakumba

Kubalulekile ukuba uqaphele ukuba kukho umahluko phakathi koxinzelelo kunye noxinzelelo. Ngengqondo esisiseko, ixhala kukuziva ukhathazekile, apho ukudakumba kukuziva unganathemba kwaye ungazithembanga. Kuyenzeka ukuba umntu abe noxinzelelo kunye noxinzelelo ngexesha elinye.

Kuxhaphake kangakanani ukuxhalaba?

Kuvavanyo luka-2020, i-62% yabaphenduli baxela ukuba bafumana inqanaba loxinzelelo. (Umntu ongatshatanga, 2020)
Kuqikelelwa ukuba ama-31% abo bonke abantu abadala baya kuba neengxaki zokuxhalaba ngaxa lithile ebomini babo. (Ixhala kunye noxinzelelo loMbutho waseMelika, 2020)
Kuqikelelwa ukuba i-19.1% yabantu abadala eMelika babenengxaki yokuphazamiseka ngo-2001-2003. (Isikolo seHarvard Medical, 2007)
Iingxaki zokuxhalaba zixhaphake kakhulu kwabasetyhini kunakwamadoda eUnited States nakwihlabathi liphela. (NIMH, 2017) (Ilizwe lethu kwiDatha, 2018)
I-phobias ezithile zezona zinto zixhaphake kakhulu kuxinzelelo, ezichaphazela ngaphezulu kwesigidi se-19 sabantu abadala e-US (ADAA, 2020)

Amanani oxinzelelo kwihlabathi liphela

Kuqikelelwa ukuba ngabantu abadala abazizigidi ezingama-264 kwihlabathi jikelele abanoxinzelelo. (Umbutho wezeMpilo weHlabathi, 2017)
Kula bantu badala, i-179 yezigidi yayingabafazi (i-63%) kunye ne-105 yezigidi yayingamadoda (37%). (Ilizwe lethu kwiDatha , 2018)
Ukuxhaphaka kwazo zonke iingxaki zengqondo kunyuke nge-50% kwihlabathi liphela ukusuka kwi-416 yezigidi ukuya kwi-615 yezigidi phakathi kwe-1990 kunye ne-2013. (I-World Health Organization, 2016)

Amanani oxinzelelo eMelika

Ezi nkcukacha-manani zilandelayo zichaziwe kubantu abadala base-US.

Ixhala sesona sifo sixhaphakileyo sengqondo eMelika, sichaphazela abantu abadala abazizigidi ezingama-40. (ADAA, 2020)
Ukuxhaphaka kukarhulumente sisifo sengqondo kususela kwelona liphantsi eFlorida (16.03%) ukuya kwelona liphezulu (22.66%) e-Oregon. (Impilo Yengqondo eMelika, 2017)
Uninzi lwabantu abadala abanexhala banokungahambi kakuhle (43.5%), i-33.7% banokukhubazeka okuphakathi, kwaye i-22.8% inokukhubazeka okukhulu. (NIMH, 2017)
Phantse isiqingatha (iipesenti ezingama-47) zabaphenduli bophando bafumana uxinzelelo rhoqo. (Umntu ongatshatanga, 2020)
Abantu abadala abazizigidi ezili-19 bafumana ama-phobias athile, okwenza ukuba ibe yingxaki exhaphakileyo eMelika. (ADAA , 2020 )
Izigidi ezili-15 zabantu abadala banexhala ekuhlaleni. ( ADAA ,2020)
Abantu abadala abazizigidi eziyi-7.7 banePTSD. (ADAA , 2020)
Abantu abadala abazizigidi ezi-6.8 benze uxinzelelo ngokubanzi. (ADAA , 2020 )
Abantu abadala abazizigidi ezi-6 baneengxaki zokuphakuzela. (ADAA , 2020 )

Amanani oxinzelelo ngokwesini

Ezi nkcukacha-manani zilandelayo zichazwe ngokuthe ngqo kubantu baseMelika.

Iingxaki zokuxhalaba zixhaphake kakhulu kubantu basetyhini kunakwindoda. Ixhala lichaphazela ama-23% abantu abadala ababhinqileyo kunye ne-14% yabantu abadala abangamadoda. (NIMH, 2017)
Uxinzelelo luxhaphake ngakumbi kulutsha lwabasetyhini kulutsha olufikisayo (kubudala be-13 ukuya kwi-18). Ukususela ngo-2001-2004,I-38% yabasetyhini abafikisayo babenengxaki yokuphazamiseka xa kuthelekiswa nama-26.1% yabasetyhini abafikisayo. ( Oovimba abagcina ubuchwephesha bengqondo, 2005)
Abasetyhini banamathuba aphindwe kabini okuba noxinzelelo ngokubanzi kunamadoda. (ADAA , 2020 )
Ukuxhaphaka kwe-OCD kwabasetyhini nakumadoda kuyalingana, kuchaphazela abantu abadala abayi-2.2 yezigidi. (ADAA , 2020)

Amanani oxinzelelo ngokweminyaka

Ezi nkcukacha-manani zilandelayo zichazwe ngokuthe ngqo kubantu baseMelika.

Phantse isinye kwisithathu (i-31.9%) yabakwishumi elivisayo (abaneminyaka eyi-13-18) babenengxaki yokuphazamiseka phakathi ko-2001 no-2004. Kolu lutsha, iqela elineminyaka eli-17 ukuya kweli-18 ubudala lalichaphazeleka kakhulu. ( Oovimba abagcina ubuchwephesha bengqondo (2005)
Ukuxhalaba ngokubanzi kwafunyanwa kuchaphazela kabini abantu abadala abaneminyaka engama-26 ukuya kuma-49 xa kuthelekiswa neqela lama-50 okanye elidala. (SAMHSA uvavanyo lokuhambelana kwegama kunye negama, 2014)
I-30- ukuya kwi-44 yeminyaka ubudala ichaphazeleke kakhulu kukuphazamiseka koxinzelelo ngo-2017 kwalandela i-22.3% ye-18- ukuya kwi-29 yeminyaka ubudala kunye ne-20.6% ye-45- ukuya kwi-59 yeminyaka ubudala. (NIMH, 2017)
Ama-60 aneminyaka yobudala nangaphezulu lelona qela lincinci lichaphazelekayo ngo-2017. (NIMH, 2017)

Amanani oxinzelelo ngokwamanqanaba emfundo

Abantu baseMelika abanemfundo ephakamileyo abanakufane babe nengxaki yoxinzelelo. Ixhala lichaphazela abantu abadala abazizigidi ezi-3.9 abanemfundo engaphantsi kwesikolo esiphakamileyo, abazizigidi ezi-3.3 abaphumelele kwisikolo samabanga aphakamileyo, abazizigidi ezi-2.8 kwikholeji ethile, nezigidi ezi-3 abanemfundo yekholeji okanye nangaphezulu. (SAMHSA uvavanyo lokuhambelana kwegama kunye negama, 2016)
Olunye uphononongo lwaseCanada lufumanise ukuba kwinqanaba ngalinye elongezelelweyo lemfundo, abantu babenethuba le-15% lokuba babone ugqirha wezifo zengqondo. ( Umgaqo-nkqubo wezeMpilo (2007)
Ixhala lelona xhala liphezulu kwiinkonzo zokucebisa kwikholeji. Kubafundi beekholeji abafumana iinkonzo zokucebisa, i-41.6% ibonwa ngoxinzelelo. (Umbutho waBalawuli beZiko lokuCebisa iYunivesithi kunye neKholeji(2012)

Izizathu zonyango zoxinzelelo

Kukho imiba eyahlukeneyo yezonyango enokubangela uxinzelelo. Ezinye zazo zibandakanya:

Iingxaki ze-thyroid njenge-hyperthyroidism okanye hypothyroidism
Isifo sentliziyo
Seswekile
Iziphumo ebezingalindelekanga ezivela kunyango
Ukunqongophala kweoksijini okanye ukuphazamiseka kokuphefumla kubandakanya isifo esinganyangekiyo semiphunga (COPD), emphysema, okanye isifuba
Ukusetyenziswa gwenxa kweziyobisi okanye ukurhoxa kwiziyobisi / kotywala
Isifo sengqondo sesifo esibuhlungu (IBS)

Ezinxulumene: Ngaba uxinzelelo lubangela IBS?

Imiba yomngcipheko woxinzelelo

Indlela yokuphila kunye nokusingqongileyo kunokunyusa umngcipheko wokuba noxinzelelo. Banokubandakanya:

Ukwanda koxinzelelo , yeyiphi inokuvela kwimithombo eyahlukeneyo. Isenokubangelwa yimeko yempilo, iingxaki zokulala, okanye iimeko zobomi ezinje ngomsebenzi, isikolo, iingxaki zemali, imiba yobudlelwane, okanye ukuswelekelwa ngumntu omthandayo. Kwi Uphando ngoxanduva lwe-SingleCare's 2020 , phantse isiqingatha (i-48%) yabathathi-nxaxheba baxela ukuba uxinzelelo ekhaya lwalungunobangela woxinzelelo lwabo. Olunye uxinzelelo lwe-30% emsebenzini lubangele uxinzelelo.
Abantwana nabantu abadala abanamava iziganeko ezibuhlungu basemngciphekweni omkhulu wokufumana ingxaki yoxinzelelo.
Ukuzijongela phantsi , ngakumbi kubantu abancinci , ingabonisa ukuxhalaba.
Imfuza dlala into, nayo. Isifundo esinye Kufunyenwe kukho umngcipheko ophakathi wofuzo kunye noxinzelelo lwe-30%.
Uxinzelelo olukhulu lokudakumba kunye nezinye iingxaki zempilo yengqondo zihlala zenzeka ngokudibeneyo noxinzelelo.
Ukuhlukunyezwa kwesiyobisi, kubandakanya ukusetyenziswa kweziyobisi okanye utywala, kunokunyusa okanye kuxhalabise uxinzelelo.

Ukunyanga uxinzelelo

Ukuphazamiseka koxinzelelo kuyanyangeka kakhulu, kodwa ngama-36.9% kuphela abo bafumana unyango, utshilo uGqirha Hafeez. Zintathu iindlela eziphambili zokunyanga unxunguphalo.

Unyango

Unyango, ngamanye amaxesha lwaziwa njenge-psychotherapy okanye iingcebiso, lunokuza ngeendlela ezahlukeneyo. Inokuba yeyomntu okanye esekwe kwiqela kwaye inokunikwa kwi-Intanethi, kwifowuni, okanye ngobuqu.

Enye yeendlela zokunyanga ezilungileyo zoxinzelelo kukuziphatha kwengqondo (CBT). Oku kunceda abaguli baqonde iingcinga kunye neemvakalelo ezichaphazela indlela yokuziphatha, ucacisa uGqirha Hafeez.

I-CBT ithatha umndilili weeveki ezili-12 ukuya kwezi-16. Isigulana siya kufunda izakhono ezinokuba luncedo ekulawuleni uxinzelelo ukuba zihlala zisetyenziswa.

Amayeza

Amayeza yenye indlela yokunceda ukukhulula iimpawu zoxinzelelo. Amaxesha amaninzi isigulana siza kusebenzisa amayeza kunye nonyango kunye kunyango. Zine iindidi eziphambili zamachiza anokubonelelwa ngumboneleli wezempilo ukuba anyange uxinzelelo.

Ukukhetha i-serotonin reuptake inhibitors (i-SSRIs) : La mayeza, anje Zoloft , Yandisa amanqanaba e-serotonin kwingqondo, enokunceda ukuphucula imood.
I-Serotonin-norepinephrine reuptake inhibitors (SNRIs) : La mayeza, anje venlafaxine , Yandisa amanqanaba e-serotonin kunye ne-norepinephrine kwingqondo.
IiBenzodiazepines : La mayeza, anje mzantsiweb , nyanga iimpawu zomzimba woxinzelelo ngokunciphisa uxinzelelo kunye nokukhuthaza ukuphumla. Ngokwesiqhelo isetyenziswa kuphela kulawulo lwexesha elifutshane loxinzelelo.
I-Tricyclic yoxinzelelo:La mayeza, kubandakanya mzantsiweb , Uncedo lokunyanga imood kunye neempawu zomzimba. Nangona kunjalo, baneziphumo ebezingalindelekanga ezimandundu.

Unyango olongezelelweyo nolunye unyango (CAM)

I-CAM ngonyango olungathathelwa ingqalelo njengenxalenye yamayeza aqhelekileyo, nangona kunjalo, bekunjalo ifunyenwe iluncedo ekudambiseni ezinye zeempawu zoxinzelelo. Olu lonyango olunokusetyenziswa ngokudibeneyo nonyango kunye namayeza. I-CAM ibandakanya:

Unyango
Ukucamngca
Ukuzivocavoca (ngakumbi iyoga)
Iindlela zokuphumla
Ukulungisa ukutya ngokunciphisa ukutya iswekile, utywala, kunye necaffeine.

Inkxaso yoxinzelelo kunye nokuzibulala

Ukuzibulala ngoyena nobangela weshumi wokufa kwabantu e-U.S., Ngokwe- Isiseko saseMelika soThintelo lokuzibulala . Ngo-2017, abantu baseMelika abangama-47,173 basweleka ngokuzibulala, kwaye bekukho amalinge ayi-1.4 ezigidi zokuzama ukuzibulala. Ubudlelwane phakathi koxinzelelo kunye nokuzibulala kufundwe iminyaka, kodwa iziphumo zibonakala zingahambelani. Isifundo esinye icebisa ukuba iingxaki zokuxhalaba zibalulekile kodwa zibuthathaka ukuqikelela ukuzibulala kunye neenzame. Enye ifumanise ukuba ukuphazamiseka kwengqondo kunye ne-PTSD kunxulunyaniswa kakhulu nokuzama ukuzibulala. Nokuba budlelwane kangakanani, nabani na ofuna inkxaso angatsalela umnxeba umgca wokuthintela ukuzibulala ku-1-800-273-8255 okanye afumane izixhobo Iwebhusayithi ye-ADAA .

Imibuzo nexhala neempendulo

Yeyiphi ipesenti yomhlaba enexhala?

Ngo-2012, i-7.3% yabantu ehlabathini babenengxaki yokuxhalaba, ngokokuphononongwa okucwangcisiweyo okupapashwe kwiphephancwadi Unyango lwezeengqondo . Inkqubo ye- I-World Health Organization ikwaxhasa eli nani, njengoko ibanga ukuba abantu aba-1 kwabali-13 banexhala.

Luluphi uhlanga okanye ubuhlanga obunomdla wokuphazamiseka?

Ukuxhalaba kufunyenwe kuxhaphake kakhulu kwi Inkcubeko ye-Euro / ye-Anglo , kulandele inkcubeko ye-Ibero / Latin, emva koko iinkcubeko zaseMntla Afrika naseMbindi Mpuma.

Bangaphi abantu abanexhala eMelika?

Ixhala sesona sifo sixhaphakileyo sengqondo, sichaphazela abantu abadala abazizigidi ezingama-40 kubemi base-US, ngokuka ADAA .

Ngubani ochaphazeleka kakhulu lixhala?

Abafazi idla ngoku Ukuchaphazeleka luxinzelelo kunamadoda. Kwezinye iingxaki, ezinje ngoxinzelelo ngokubanzi, abafazi banjalo kabini kunokwenzeka ukuba nayo njengamadoda.

Leliphi ixesha ixhala elichaphazela kakhulu?

Iqela lobudala elinokuthi lichaphazeleke kakhulu lixhala lelo livela Uneminyaka engama-30 ukuya kwengama-44 ubudala .

Yeyiphi ipesenti yabafundi enexhala?

Kubafundi abafumana iinkonzo zokucebisa, 41.6% zibonwa ngonyango loxinzelelo.

Kutheni ixhala lixhaphake kangaka ngoku?

Akukho mpendulo kwinto yokuba uxinzelelo luxhaphake ngoku. Isenokuba ngenxa yokwehla kwe- ibala Imicimbi ejikeleze impilo yengqondo, ukulala kakubi okanye imikhwa yokutya, okanye ukwanda kweendaba zosasazo Sebenzisa ukubeka ukuphazamiseka koxinzelelo ekunyukeni.