Zizindikiro za Nkhawa - Nchiyani Chimachitika ndi Nkhawa?

Timakhala ndi malingaliro osiyanasiyana masana. Monga chimwemwe, chisangalalo, chisoni, nkhawa, nkhawa… Ngakhale kutengeka maganizo kungatipangitse kukhala opanda chiyembekezo, nkwachibadwa. Zoonadi, pamene ziri moyenerera. Zikayamba kuchulukirachulukira, zikayamba kusokoneza moyo wathu watsiku ndi tsiku, zimasintha kukhala vuto lamalingaliro. Nkhawa ndi imodzi mwa maganizo amenewa. Nkhawa, yomwe mwachipatala imadziwika kuti nkhawa, imakhala matenda achipatala pamene munthu amakhala ndi nkhawa nthawi zonse. Zizindikiro za nkhawa monga kukwiya kwambiri, mantha, nkhawa zimawonekera.

Kodi Anxiety Disorder ndi Chiyani?

Nkhawa ndi matenda a maganizo omwe amapezeka chifukwa cha zochita zambiri komanso zosalamulirika pamaganizo monga nkhawa, nkhawa ndi mantha.

Ngakhale kuti kuda nkhawa kungayambitse nkhawa, sikuti nthawi zonse kumakhala vuto lachipatala. Kuyankha ku nkhawa mu mawonekedwe a nkhawa ndi zonse zachibadwa komanso zofunikira kuti munthu apulumuke. Mwachitsanzo, kudera nkhawa kugundidwa ndi galimoto mukuwoloka msewu.

Pamene nthawi kapena kuopsa kwa nkhawa kumaposa zomwe zili bwino, kuthamanga kwa magazi kumawonjezeka ndipo zochitika za thupi monga nseru zimayamba. Zochita izi zimapitilira kumva kukhala ndi nkhawa komanso zimayambitsa matenda a nkhawa. Pamene nkhawa ifika pa siteji yachisokonezo, imayamba kusokoneza moyo watsiku ndi tsiku.

Zizindikiro za Nkhawa

Zizindikiro za nkhawa zomwe zimachitika chifukwa cha nkhawa kwambiri ndi monga:

• kuda nkhawa kwambiri

Chimodzi mwazizindikiro zomwe zimadetsa nkhawa kwambiri ndikudandaula kuposa nthawi zonse ndi zomwe zikuchitika. Kuti nkhawa ikhale chizindikiro cha nkhawa, m'pofunika kukhala ndi moyo wambiri tsiku lililonse kwa miyezi isanu ndi umodzi. Zimakhala zovuta kuzilamulira ndikusokoneza ntchito yanu ya tsiku ndi tsiku.

• kumva kukondwa

Nkhawa imayambitsa zinthu monga kugunda kwa mtima mofulumira, thukuta la manja, manja akunjenjemera ndi kuuma kwa pakamwa. Zizindikirozi zimawonetsa ku ubongo kuti thupi lili pachiwopsezo. Thupi limakhudzidwa ndi chiopsezo. Kugunda kwa mtima kumathamanga. Chotsatira chake, pamene kuda nkhawa kumamveka, pamakhalanso chisangalalo chambiri.

• Zipolowe  

Kusakhazikika sikuchitika mwa anthu onse omwe ali ndi nkhawa. Koma madokotala amayang'ana chizindikiro ichi cha nkhawa akamazindikira. Kukhala wosakhazikika kwa miyezi isanu ndi umodzi ndi chimodzi mwa zizindikiro za nkhawa.

• kutopa

Kutopa msanga ndi chimodzi mwa zizindikiro za nkhawa. Kwa ena, kutopa kumachitika pambuyo polimbana ndi nkhawa. Nthawi zina, kutopa kumakhala kosalekeza. kutopa Izi zokha sizokwanira kuzindikira nkhawa, chifukwa zitha kukhalanso chizindikiro cha matenda ena.

• vuto lolunjika

Kukhala ndi vuto lokhazikika pa zomwe munthu akuchita ndi chimodzi mwa zizindikiro za nkhawa. Kafukufuku wina akuwonetsa kuti nkhawa imatha kusokoneza kukumbukira kwakanthawi kochepa. Izi zikufotokozera zovuta pakuwunikira. Koma vuto loyang'ana kwambiri lingakhale chizindikiro cha matenda ena, monga vuto la kuchepa kwa chidwi kapena kupsinjika maganizo. Choncho, si chizindikiro chokwanira cha matenda a nkhawa.

• Kukwiya

Anthu ambiri omwe ali ndi vuto la nkhawa amakhala okwiya kwambiri. Kukhumudwa kumawonjezeka pambuyo pa kugwidwa ndi nkhawa.

• kukangana kwa minofu

Chizindikiro china cha nkhawa ndi kukanika kwa minofu. Kuchiza kupsinjika kwa minofu kumachepetsa nkhawa mwa anthu omwe ali ndi vuto la nkhawa.

• Kusagona tulo kapena vuto kugona

Mavuto a tulo ndi chimodzi mwazinthu zomwe zimachitika mukakhala ndi nkhawa. Kudzuka pakati pausiku ndikuvutika kugona ndi mavuto awiri omwe amanenedwa kawirikawiri. Kusowa tulo nthawi zambiri kumakhala bwino ngati matendawa athandizidwa.

• Panic attack

Mantha amantha amati ndi mantha oopsa. Kumayendera limodzi ndi kugunda kwa mtima mofulumira, kutuluka thukuta, kunjenjemera, kupuma movutikira, kukhala pachifuwa, nseru, kapena kuopa imfa. Pamene mantha amachitika kawirikawiri komanso mosayembekezereka, amakhala chimodzi mwa zizindikiro za nkhawa.

• kupewa mikhalidwe ya anthu

Zizindikiro za nkhawa za anthu, zomwe ndizochitika zomwe ziyenera kuyesedwa paokha, ndi izi;

• Kukhala ndi nkhawa kapena mantha pazochitika zomwe zikubwera
• Kuda nkhawa ndi kuweruzidwa kapena kufufuzidwa ndi ena.
• Kuopa kuchita manyazi kapena kunyozeka pamaso pa ena
• Kupewa zochitika zosangalatsa chifukwa cha mantha amenewa.

Matenda a chikhalidwe cha anthu ndi mtundu wamba wa nkhawa. Imakula msanga m'moyo. Omwe ali ndi nkhawa zamagulu amawoneka amanyazi komanso opanda phokoso akakhala m'magulu kapena akakumana ndi anthu atsopano. Ngakhale kuti kunja kwake sangawoneke opsinjika maganizo, amakhala ndi mantha aakulu ndi nkhawa mkati.

• mantha opanda pake

Kukhala ndi mantha owopsa a zinthu zina monga akangaude, malo otsekeka kapena kutalika kumatanthauzidwa ngati phobia. Phobia imayambitsa nkhawa kwambiri kapena mantha pa chinthu kapena vuto linalake. Kumverera kumeneku ndi koopsa kwambiri moti kumakhudza mphamvu yogwira ntchito bwino. Zina zodziwika bwino za phobias ndi:

Zowopsa za Zinyama: Kuopa nyama kapena tizilombo

Natural Environment phobias: Kuopa zochitika zachilengedwe monga mphepo yamkuntho kapena kusefukira kwa madzi

Ma phobias obaya magazi: Kuopa magazi, jakisoni, singano, kapena kuvulala

Situation phobias: Kuopa zochitika zina, monga kukwera ndege kapena kukwera chikepe 

Phobias imakhudza miyoyo ya anthu nthawi ina. Imakula muubwana kapena unyamata ndipo imapezeka kwambiri mwa amayi kuposa amuna. 

Mitundu ya Nkhawa

• generalized nkhawa matenda

Ndi matenda osatha omwe amapezeka chifukwa chodera nkhawa zochitika za moyo, zinthu, ndi zochitika zomwe zimaphatikizapo nkhawa yochulukirapo komanso yayitali. Ili ndilo vuto lalikulu la nkhawa. Anthu omwe ali ndi vutoli sangadziwe chifukwa chake amada nkhawa.

• mantha mantha

Kuukira kwakanthawi kochepa kapena kwadzidzidzi kumatanthawuza vuto la mantha. Kuukira kumeneku kumayambitsa kunjenjemera, chisokonezo, chizungulire, nseru, komanso kupuma movutikira. Matenda a mantha nthawi zambiri amapezeka pambuyo pa zochitika zowopsya kapena kupsinjika kwa nthawi yaitali. Zitha kuchitikanso popanda choyambitsa.

• phobia yeniyeni

Uku ndikupewa chinthu china kapena vuto linalake mwamantha opanda nzeru komanso opambanitsa. Phobias, chifukwa zimagwirizana ndi zomwe zimayambitsa, ndizosiyana ndi matenda ena oda nkhawa. Sizili ngati. Munthu yemwe ali ndi phobia ndi wopanda nzeru kapena wamantha mopambanitsa ndipo sangathe kuletsa nkhawa zake. Zomwe zimayambitsa izi; Zimachokera ku zinyama kupita ku zinthu za tsiku ndi tsiku. 

• Agoraphobia

Ndiko kuopa kupeŵa malo, zochitika, kapena mikhalidwe imene zingakhale zovuta kuti munthuyo athaŵeko, kapena amene sangapeze thandizo. Munthu amene ali ndi agoraphobia akhoza kukhala ndi mantha ochoka panyumba kapena kugwiritsa ntchito zikepe ndi zoyendera za anthu onse.

• Kusankha kutsutsana

Umenewu ndi mtundu wa nkhaŵa imene ana ena amalephera kulankhula m’malo ena, monga kusukulu, ngakhale kuti ali ndi luso lapamwamba lolankhulana bwino ndi anthu odziŵana nawo. Ndi mtundu wowopsa wa social phobia.

• Social Anxiety Disorder kapena Social phobia

Uku ndiko kuopa kuweruzidwa molakwika pazochitika zamagulu. chikhalidwe nkhawa chisokonezo; Zimaphatikizapo malingaliro osiyanasiyana monga kunyozedwa ndi kukana nkhawa. Vutoli limapangitsa kuti anthu azipewa malo opezeka anthu ambiri.

• kulekana nkhawa matenda

Nkhawa yayikulu mukachoka kwa munthu kapena malo omwe akumva kuti ndi otetezeka amatanthauza kulekana ndi nkhawa. Matenda amtunduwu nthawi zina angayambitse zizindikiro za mantha.

N'chiyani Chimayambitsa Nkhawa?

Kwenikweni, yankho la funsoli ndi lovuta. Mitundu yambiri imawonekera nthawi imodzi. Nkhawa zina zimatha kuyambitsa zina. Zomwe zimayambitsa nkhawa ndi izi:

• Kupsinjika kwa chilengedwe, monga mavuto a kuntchito, mavuto a ubale, kapena mavuto a m'banja
• Anthu omwe ali ndi achibale awo omwe ali ndi chibadwa, matenda ovutika maganizo amatha kukhala nawo.
• Zinthu zachipatala monga zizindikiro za matenda osiyanasiyana, zotsatira za mankhwala, kapena opaleshoni yovuta kapena nthawi yayitali yochira
• Chemistry yaubongo, akatswiri amisala amalongosola zovuta zambiri za nkhawa ngati zizindikiro zabodza za mahomoni ndi zizindikiro zamagetsi muubongo.
• Kusiya mankhwala osokoneza bongo kungawonjezere zotsatira za zifukwa zina.

Chithandizo cha Nkhawa

Chithandizo cha matenda oda nkhawa chimakhala ndi kuphatikiza kwa psychotherapy, chithandizo chamakhalidwe, ndi mankhwala.

kudzichiritsa

Nthawi zina, matenda a nkhawa amatha kuchiritsidwa kunyumba popanda kufunikira kwa chithandizo chamankhwala. Komabe, njirayi singakhale yothandiza pazovuta zazikulu kapena zanthawi yayitali. Matenda a Mild Anxiety amatha kudzichiritsa okha ndi:

• kuphunzira kuthetsa kupsinjika maganizo
• Njira zopumula m'maganizo ndi thupi
• kupuma ntchito
• Kusintha maganizo oipa kukhala abwino
• Pezani chichirikizo kuchokera kwa achibale kapena anzanu.
• Kuchita masewera olimbitsa thupi

Uphungu wamaganizo

Njira yodziwika bwino yothanirana ndi nkhawa ndiyo kulangizidwa. Izi zingaphatikizepo cognitive behavioral therapy (CBT), psychotherapy, kapena mankhwala osakaniza.

Mtengo wa CBT

Mtundu uwu wa psychotherapy umafuna kuzindikira ndikusintha malingaliro oyipa omwe amayambitsa nkhawa komanso kukhumudwa. Mwachitsanzo, katswiri wa zamaganizo yemwe amapereka CBT chifukwa cha mantha a mantha adzayesa kulimbikitsa mfundo yakuti mantha si matenda a mtima kwenikweni.

Kuwonetsedwa ku mantha ndi zoyambitsa ndi gawo la CBT. Izi zimalimbikitsa anthu kuyang'anizana ndi mantha awo ndipo amachepetsa chiwopsezo cha zomwe zimayambitsa nkhawa zanthawi zonse.

Mankhwala

Chithandizo cha nkhawa chikhoza kuwonjezeredwa ndi mankhwala osiyanasiyana. Mankhwala omwe amatha kuwongolera zina mwa zizindikiro za thupi ndi zamaganizo ndi monga antidepressants, benzodiazepines, tricyclics, ndi beta blockers. Izi ziyenera kuperekedwa ndi dokotala.

Kodi N'chiyani Chabwino Pankhani ya Nkhawa?

Mankhwala ndi mbali yofunika kwambiri ya chithandizo cha nkhawa. Kuphatikiza pa mankhwala, njira zina monga kuchita masewera olimbitsa thupi komanso kupuma mozama kuti muchepetse zizindikiro za nkhawa zidzakhudza kwambiri njira ya matendawa. 

Palinso zakudya zofunika, mavitamini ndi mankhwala azitsamba zomwe zingathandize kuchiza matendawa. Tiyeni titchule njira zachirengedwe zomwe zili zabwino kwa matenda a nkhawa.

Zakudya Zomwe Zili Zabwino Kumada nkhawa

• Salimoni

Salimoni, Zimathandiza kuthetsa nkhawa. Lili ndi zakudya zomwe zimalimbikitsa thanzi la ubongo, monga vitamini D ndi omega 3 fatty acids. Mafuta a Omega 3 amayang'anira dopamine ndi serotonin neurotransmitters, omwe ali ndi zinthu zotsitsimula komanso zosangalatsa. Zimalepheretsa kuwonongeka kwa maselo a muubongo komwe kumabweretsa zovuta zamaganizidwe monga nkhawa. 

• Daisy

DaisyIchi ndi chimodzi mwazinthu zomwe zili bwino kwa matenda a nkhawa. Lili ndi ma antioxidants ambiri omwe atsimikiziridwa kuti amachepetsa kutupa, zomwe zimalepheretsa kuwonongeka kwa ubongo kumayambitsa nkhawa. Zimaperekanso kuchepa kwakukulu kwa zizindikiro za nkhawa.

• Mphepo yamkuntho

Mphepo yamkunthoNdi zonunkhira zomwe zili ndi curcumin. Curcumin ndi mankhwala omwe ali ndi gawo lolimbikitsa thanzi laubongo komanso kupewa matenda a nkhawa. Curcumin imakhalanso ndi antioxidant komanso anti-inflammatory properties zomwe zimapindulitsa thanzi la ubongo. Kugwiritsa ntchito mankhwalawa kumawonjezera milingo ya antioxidant yamagazi, yomwe imakhala yochepa mwa anthu omwe ali ndi nkhawa. 

• Chokoleti chakuda

Chokoleti chakuda kumwa kumathandiza kuchepetsa zizindikiro za nkhawa. Chifukwa lili ndi flavonols, zomwe ndi antioxidants, zomwe zimapindulitsa pakugwira ntchito kwa ubongo. Zimapangitsa kuti magazi aziyenda bwino muubongo ndikuwonjezera kuthekera kwake kuti agwirizane ndi kusintha kwa chilengedwe. Izi zimathandiza kuti zigwirizane ndi zovuta zomwe zingayambitse nkhawa.

Kudya chokoleti chakuda kumawonjezera kuchuluka kwa serotonin, zomwe zingathandize kuchepetsa nkhawa zomwe zimabweretsa nkhawa. Mwachitsanzo, mu kafukufuku wa anthu omwe ali ndi nkhawa kwambiri, kupsinjika maganizo kunachepetsedwa kwambiri pambuyo poti ophunzira adya 40 magalamu a chokoleti chakuda tsiku lililonse kwa milungu iwiri. 

• Yogati 

Kwa matenda amisala monga nkhawa, yogurtNdi chakudya chabwino kwambiri. Ma probiotics, kapena mabakiteriya athanzi, omwe amapezeka mumitundu ina ya yogati amapereka mapindu ambiri azaumoyo. Kafukufuku wasonyeza kuti zakudya za probiotic monga yogurt zimathandizira kuti ubongo uzigwira ntchito poletsa ma radicals aulere ndi ma neurotoxin omwe amatha kuwononga minyewa muubongo ndikuyambitsa nkhawa.

• Tiyi wobiriwira 

Tiyi wobiriwira, Lili ndi amino acid L-theanine, yomwe imakhala ndi zotsatira zabwino pa thanzi laubongo komanso kuchepetsa nkhawa. L-theanine ali ndi kuthekera kolepheretsa minyewa kukhala hypersensitive. Kuphatikiza apo, L-theanine imatha kukulitsa ma neurotransmitters monga GABA, dopamine ndi serotonin, omwe ali ndi zotsutsana ndi nkhawa. Kuphatikiza apo, tiyi wobiriwira ali ndi epigallocatechin gallate (EGCG), antioxidant yomwe imapindulitsa thanzi laubongo.

• peyala

peyala lili ndi magnesium yambiri. Zimenezi zimathandiza kuti nkhawa zisamayende bwino.

• Turkey, oats ndi nthochi

Zakudya izi ndi magwero abwino a tryptophan, amino acid yomwe imasinthidwa kukhala serotonin m'thupi.

• Mazira, nyama ndi mkaka

Zakudya izi zimapereka mapuloteni apamwamba kwambiri, monga ma amino acid ofunikira omwe amapanga dopamine ndi serotonin, omwe amatha kusintha maganizo.

• mbewu za chia

mbewu za chia, Lili ndi omega 3 fatty acids wolimbikitsa ubongo omwe amadziwika kuti amachepetsa nkhawa.

• Citrus ndi tsabola

Zakudya izi zimachepetsa kutupa. Lili ndi vitamini C wambiri, womwe uli ndi antioxidant katundu omwe amathandizira kupewa kuwonongeka kwa ma cell.

• Amondi

Amondilili ndi mavitamini E ambiri, omwe adaphunziridwa chifukwa cha ntchito yake popewa nkhawa.

• Mabulosi abuluu

Mabulosi abuluuIli ndi vitamini C wambiri komanso ma antioxidants ena monga flavonoids.

Mavitamini Olimbana ndi Nkhawa

• vitamini A

Antioxidant yofunika kwambiri kwa iwo omwe ali ndi nkhawa Kuperewera kwa Vitamini A zowoneka. Vitamini A supplementation imathandizira kuchepetsa zizindikiro za nkhawa. 

• Mavitamini a B ovuta

Mavitamini a B complex ali ndi mavitamini B onse omwe thupi limafunikira. Zambiri ndi zofunika kuti dongosolo lamanjenje likhale labwino. Zimathandiza kuchepetsa zizindikiro za kuvutika maganizo ndi nkhawa.

• Vitamini C

Vitamini C Ma antioxidants monga antioxidants amalepheretsa kuwonongeka kwa okosijeni mu dongosolo lamanjenje. Kuwonongeka kwa okosijeni kumatha kuwonjezera nkhawa.

• Vitamini D

Vitaminiyi ndi yofunika kwambiri yomwe imathandiza kuti thupi litenge mavitamini ena. Kuperewera kwa Vitamini D Ikhoza kuwonjezera nkhawa komanso kuipitsanso.

• Vitamini E

Vitamini E ndi antioxidant wina. Thupi lathu limagwiritsa ntchito mankhwalawa mwachangu panthawi yamavuto komanso nkhawa. Vitamini E wowonjezera amathandizira kusunga izi.

• Mafuta a nsomba

Mafuta a nsomba, Ali ndi antioxidant omega 3 fatty acids. Akuti omega 3 supplements monga EPA ndi DHA amathandiza kuthetsa nkhawa.

• GABA

Gamma-aminobutyric acid (GAMMA) ndi amino acid ndi neurotransmitter mu ubongo. Ngati palibe GABA yokwanira, nkhawa imakula. GABA supplementation imathandizira m'malo mwa GABA yotayika.

• L-theanine

L-theanine ndi amino acid. Ndiwo udindo wa katundu wotonthoza omwe amapezeka mu tiyi wobiriwira. Choncho, kugwiritsa ntchito ngati piritsi kungachepetse zizindikiro za nkhawa.

• mankhwala enaake a

mankhwala enaake a Ndi mchere wofunikira pa thanzi la munthu. Kuperewera kwa mcherewu kungayambitse zizindikiro za nkhawa.

• 5-HTP

5-hydroxytryptophan (5-HTP) ndi neurotransmitter. Ndi kalambulabwalo wa serotonin. Ichi ndi "chimwemwe neurotransmitter" mu ubongo wa munthu. Kafukufuku wa 2012 adapeza kuti zowonjezera za 5-HTP zingathandize kuthana ndi nkhawa.

• Zowonjezera zomwe tazitchula pamwambazi zidzakhala zogwira mtima pokhapokha zitagwiritsidwa ntchito pamankhwala ena komanso ndi malingaliro a dokotala.

Zowonjezera Zazitsamba Zothandizira Nkhawa

Zitsamba zina ndi zowonjezera zitsamba zomwe zimachokera ku zitsambazi zimakhala ndi phytochemicals zomwe zingathandize kuthetsa zizindikiro zokhudzana ndi nkhawa.

• Aswagandha

Aswagandha (Withania somnifera) ndi adaptogen. Kafukufuku wina amati amatha kukhala othandiza ngati mankhwala ena ochepetsa nkhawa.

• Bacopa

Bacopa (Bacopa monnieri) zotulutsa zinaphunziridwa chifukwa cha ntchito ya neuroprotective kapena kuteteza ma neuron. Zapezeka kuti zimachepetsa cortisol. Cortisol amadziwikanso kuti hormone ya nkhawa. Zimawonjezera zizindikiro za nkhawa.

• cava cava

cava cava (Piper methysticum) ndi chomera chomwe chimamera kuzilumba za Pacific. Chomerachi chimagwiritsidwa ntchito pofuna kukhazika mtima pansi. Kafukufuku wa 2016 adapeza kuti imayang'ana ma GABA receptors, omwe amawongolera zizindikiro za nkhawa. Choncho, zimathandiza thupi kulimbana ndi nkhawa.

• Lavenda

Lavenda (Lavandula officinalis) Lakhala likugwiritsidwa ntchito ngati sedative stress reliever. Lili ndi mphamvu yochepetsetsa yapakati pa mitsempha yapakati, yomwe ingathandizenso ndi nkhawa ndi kuvutika maganizo.

• Melissa

Wachibale wapafupi wa lavender, mandimu mafuta (Melissa officinalis) ndi zitsamba zomwe zimakhala ndi zinthu zotsitsimula.

• Rhodiola

Rhodiola (Rhodiola rosea) Ndi chomera chochokera kumadera a Alpine. Imakhala ndi kukhazika mtima pansi komanso kukhazika mtima pansi pamanjenje.

• Valerian

Ngakhale mizu ya valerian (Valeriana officinalis) Ngakhale kuti amadziwika kuti ndi mapiritsi abwino ogona, amathandizanso kuthetsa nkhawa.

Njira zosavuta zothetsera nkhawa

Pali njira zina zochepetsera chiopsezo cha matenda a nkhawa. Kumbukirani kuti kukhala ndi nkhawa ndizochitika mwachilengedwe pamoyo watsiku ndi tsiku ndipo sikuti nkhawa iliyonse yomwe mumakhala nayo ndi vuto la thanzi. Kuti muthane ndi nkhawa, tsatirani izi;

• KafeiniChepetsani kumwa tiyi ndi kola.
• Idyani bwino.
• Perekani chitsanzo cha kugona.
• Pewani kumwa mowa, mankhwala osokoneza bongo komanso kusuta.

Kufotokozera mwachidule;

Nkhawa, yomwe imachitika chifukwa cha nkhawa kwambiri komanso kusayendetsedwa, imadziwonetsera ndi zizindikiro zosiyanasiyana. Chimodzi mwa zizindikiro zofala kwambiri za nkhawa ndi nkhawa yochuluka, yomwe imasokoneza ntchito ya tsiku ndi tsiku. Kuonjezera apo, kusakhazikika, kutopa, kuvutika kuika maganizo, kukwiya, kupsinjika kwa minofu ndi mavuto ogona amawonekeranso.

Pali mankhwala azitsamba omwe ali abwino kwa nkhawa. Zina zowonjezera zitsamba zimakhalanso zabwino kwa matenda a nkhawa. Komabe, ziyenera kugwiritsidwa ntchito moyang'aniridwa ndi dokotala. Chifukwa zimatha kukhala ndi zotsatira zoyipa, zimatha kuyanjana ndi mankhwala ena.

Gwero: 1, 2, 3