Zviratidzo Zvokufunganya - Chii Chinoitika Kuzvidya Mwoyo?

Tinosangana nemanzwiro akasiyana-siyana mukati mezuva. Zvakadai serufaro, manyawi, kusuwa, kushushikana, kufunganya… Hazvinei kuti manzwiro angatitungamirira sei, ndezvemuzvarirwo. Zvechokwadi, kana zviri pakati nepakati. Painotanga kuwedzeredza, kana ikatanga kukanganisa hupenyu hwedu hwezuva nezuva, zvino inoshanduka kuita kusagadzikana kwepfungwa. Kuzvidya mwoyo ndeimwe yemanzwiro aya. Kuzvidya mwoyo, kunozivikanwa nekurapa sechirwere chekuzvidya mwoyo, kunova chirwere chekurapa kana munhu achigara achinetseka zvisingaite. Kuzvidya mwoyo zviratidzo zvakadai sekunyanya kutsamwa, kutya, kuzvidya mwoyo zvinoonekwa.

Chii chinonzi Anxiety Disorder?

Kuzvidya mwoyo chirwere chepfungwa chinoitika nekuda kwekunyanyisa uye kusingadzoreki maitiro emanzwiro akadai sekuzvidya mwoyo, kuzvidya mwoyo uye kutya.

Kunyange zvazvo kunzwa kwekuzvidya mwoyo kunogona kukonzera kushungurudzika, haisi nguva dzose dambudziko rezvokurapa. Kupindura kufunganya nenzira yefunganyo zvose zviri zviviri zvomuzvarirwo uye zvinodikanwa kuti urarame. Semuenzaniso, kunetseka nezvekuroverwa nemotokari uchiyambuka mugwagwa.

Kana nguva kana kuoma kwekufunganya kuchipfuura hunhu hwakajairika, BP inowedzera uye kuita kwemuviri sekusvotwa kunokura. Aya maitiro anopfuura manzwiro ekufunganya uye anotungamira kune kusagadzikana kusagadzikana. Kana kushungurudzika kunosvika padanho rekuvhiringidzika, kunotanga kukanganisa hupenyu hwezuva nezuva.

Kufunganya Zviratidzo

Zviratidzo zvekuzvidya mwoyo zvinoitika mukupindura manzwiro ekuzvidya mwoyo zvakanyanya zvinosanganisira:

• kunetseka zvakanyanya

Chimwe chezviratidzo zvekuzvidya mwoyo zvakanyanya kunetseka kupfuura zvakajairika nezvezviitiko. Kuti kunetseka kuve chiratidzo chekushushikana, zvinodikanwa kuti urarame zvakanyanya zuva rega rega kwemwedzi mitanhatu. Zvinova zvakaoma kudzora uye zvinokanganisa basa rako rezuva nezuva.

• kunzwa kufara

Kuzvidya mwoyo kunokonzera mamiriro ezvinhu akadai sekukurumidza kurova kwemwoyo, kudikitira zvanza, maoko ari kudedera uye muromo wakaoma. Zviratidzo izvi zvinoratidza kuuropi kuti muviri uri munjodzi. Muviri unopindirana nekutyisidzira. Kurova kwemoyo kunomhanya. Somugumisiro, apo funganyo inonzwika, kunewo kufara kwakanyanya.

• Kusagadzikana  

Kusagadzikana hakuitike muvanhu vese vanonzwa kushushikana. Asi vanachiremba vanotarisa chiratidzo ichi chekuzvidya mwoyo pavanenge vachiongorora chirwere. Kusagadzikana kwemwedzi inopfuura mitanhatu chimwe chezviratidzo zvekuzvidya mwoyo.

• manyaro

Kuneta nyore nyore chimwe chezviratidzo zvekuzvidya mwoyo. Kune vamwe, kuneta kunoitika mushure mekurwisa kunetseka. Mune dzimwe, kuneta kunova kusingaperi. manyaro Izvi chete hazvina kukwana kuongorora kushushikana, sezvo zvichigona zvakare kuve chiratidzo chemamwe mamiriro ekurapa.

• kunetseka kuisa pfungwa

Kuva nedambudziko rekuisa pfungwa pane zvaari kuita chimwe chezviratidzo zvekufunganya. Zvimwe zvidzidzo zvinoratidza kuti kuzvidya mwoyo kunogona kukanganisa kuyeuka kwenguva pfupi. Izvi zvinotsanangura kuoma kwekutarisa. Asi kuomerwa kutarisisa kunogona kuve chiratidzo chemamwe mamiriro ezvehutano, akadai sekutarisisa deficit disorder kana depression. Nokudaro, haisi chiratidzo chakakwana chekuongororwa kwehutano hwekuzvidya mwoyo.

• Kushatirwa

Vanhu vazhinji vane dambudziko rekuzvidya mwoyo vanogumbuka zvakanyanya. Kushatirwa kunowedzera mushure mekurwisa kunetseka.

• kushushikana kwemhasuru

Chimwe chiratidzo chekuzvidya mwoyo kushushikana kwetsandanyama. Kurapa kushushikana kwetsandanyama kunoderedza manzwiro ekushushikana muvanhu vane kusagadzikana kwekufunganya.

• Kusarara kana kunetseka kuramba wakarara

Matambudziko ekurara ndeimwe yemamiriro ezvinhu anoitika mukushushikana kwepfungwa. Kumuka pakati pehusiku uye kunetseka kurara ndiwo matambudziko maviri anowanzo kutaurwa. Kusarara kunowanzovandudza kana chirwere chekuzvidya mwoyo chikarapwa.

• Panic attack

Kuvhunduka kunotsanangurwa sekutya kukuru. Kunoperekedzwa nokurova kwemwoyo nokukurumidza, kudikitira, kudedera, kutadza kufema zvakanaka, kuoma kwechipfuva, kusvotwa, kana kutya kufa. Kana kutya kunoitika kakawanda uye zvisingatarisirwi, zvinova chimwe chezviratidzo zvekuzvidya mwoyo.

• kudzivisa magariro evanhu

Zviratidzo zvekushushikana kwevanhu, iyo mamiriro ezvinhu anofanira kuongororwa ari oga, ndeaya anotevera;

• Kunzwa kushushikana kana kutya pamusoro pezvichauya zvemagariro mamiriro
• Kunetseka pamusoro pekutongwa kana kuongororwa nevamwe.
• Kutya kunyadziswa kana kunyadziswa pamberi pevamwe
• Kunzvenga zviitiko zvekushamwaridzana nekuda kwekutya uku.

Social Anxiety Disorder ndiyo yakajairika mhando yekushushikana. Kunokura pakutanga kwehupenyu. Avo vane kushushikana munharaunda vanoita sevanonyara uye vakanyarara kana vari mumapoka kana pavanosangana nevanhu vatsva. Kunyange zvazvo kunze vangave vasingaratidzi kushushikana, vanonzwa kutya kwakanyanya uye kunetseka mukati.

• kutya kusina musoro

Kutya zvakanyanya zvimwe zvinhu zvakaita semadandemutande, nzvimbo dzakavharirwa kana kureba kunotsanangurwa sephobia. A phobia inokonzera kushungurudzika kwakanyanya kana kutya pamusoro pechimwe chinhu kana mamiriro ezvinhu. Kunzwa uku kwakakomba zvekukanganisa kugona kushanda zvakanaka. Zvimwe zvinowanzoitika phobias ndezvi:

Animal phobias: Kutya dzimwe mhuka kana zvipembenene

Natural environment phobias: Kutya zviitiko zvakasikwa zvakadai semadutu kana mafashamu

Ropa-jekiseni-kukuvadza phobias: Kutya ropa, majekiseni, tsono, kana kukuvara

Mamiriro ezvinhu phobias: Kutya mamwe mamiriro ezvinhu, akadai sendege kana kukwira lift 

Phobias inokanganisa hupenyu hwevanhu pane imwe nguva. Inokura muhuduku kana makore ekuyaruka uye inowanzoitika kuvakadzi kupfuura varume. 

Mhando dzeKuzvidya Mwoyo

• generalized kusagadzikana kusagadzikana

Icho chirwere chisingaperi chinoitika nekuda kwekunetseka pamusoro pezviitiko zvehupenyu, zvinhu, uye mamiriro ezvinhu anosanganisira kunyanya kunetseka uye kwenguva refu. Ichi ndicho chirwere chekuzvidya mwoyo chinowanzozivikanwa. Vanhu vane chirwere vanogona kunge vasingazivi chikonzero chekuzvidya mwoyo kwavo.

• panic disorder

Kurwiswa kwenguva pfupi kana kamwe kamwe kunoreva kutya kusagadzikana. Kurwiswa uku kunokonzera kudedera, kuvhiringika, dzungu, kusvotwa, uye kunetseka kufema. Panic disorder inowanzoitika mushure mezviitiko zvinotyisa kana kushungurudzika kwenguva refu. Inogonawo kuitika pasina chinokonzeresa.

• chaiyo phobia

Uku kudzivisa chimwe chinhu kana mamiriro ezvinhu mukutya kusina musoro uye kwakanyanyisa. Phobias, nokuti dzine hukama nechikonzero chaicho, dzakasiyana nedzimwe zvirwere zvekuzvidya mwoyo. Hazvina kufanana. Munhu ane phobia haana musoro kana kuti anotya zvakanyanya uye haakwanisi kudzora kufunganya kwavo. Mamiriro ezvinhu anokonzera izvi; Inobva kumhuka kusvika kuzvinhu zvemazuva ose. 

• Agoraphobia

Ndiko kutya kunzvenga nzvimbo, zviitiko, kana mamiriro ezvinhu angaomera munhu kutiza, kana kuti rubatsiro rusingagoni kutsvakwa. Munhu ane agoraphobia anogona kutya kubva pamba kana kushandisa ma elevator uye zvifambiso zvevoruzhinji.

• Selective mutism

Iyi imhando yefunganyo apo vamwe vana vane unyanzvi hwekutaura hwekutaura nevanhu vakajairana asi vasingakwanisi kutaura mune dzimwe nzvimbo, dzakadai sechikoro. Icho chimiro chakanyanyisa chesocial phobia.

• Social phobia disorder kana social phobia

Uku ndiko kutya kutongwa zvisina kunaka mumagariro evanhu. kushushikana kwemagariro evanhu; Inosanganisira manzwiro akasiyana-siyana akadai sekunyadziswa uye kuramba kufunganya. Chirwere ichi chinoita kuti vanhu vadzivise nzvimbo dzeveruzhinji.

• kuparadzana kunetseka kusagadzikana

Kushushikana kwakanyanya mushure mekusiya munhu kana nzvimbo inonzwa yakachengetedzeka kunoreva kupatsanurwa kusagadzikana kusagadzikana. Rudzi urwu rwechirwere dzimwe nguva runogona kukonzera zviratidzo zvekuvhunduka.

Chii Chinokonzera Kuzvidya Mwoyo?

Chaizvoizvo, mhinduro kumubvunzo uyu yakati nzwisisike. Mhando dzakawanda dzinoonekwa panguva imwe chete. Mamwe marudzi ekuzvidya mwoyo anogona kutungamirira kune mamwe marudzi. Zvikonzero zvekushushikana zvinosanganisira:

• Kushungurudzika kwezvakatipoteredza, zvakadai sekuoma kubasa, matambudziko ehukama, kana matambudziko emhuri
• Vanhu vane nhengo dzemhuri dzine genetic, kushungurudzika chirwere vanowanzosangana nazvo.
• Zvinhu zvekurapa zvakadai sezviratidzo zvechirwere chakasiyana, zvinokonzerwa nemushonga, kana kuvhiyiwa kwakaoma kana kupora kwenguva refu
• Brain chemistry, psychologists inotsanangura matambudziko akawanda ekuzvidya mwoyo sezviratidzo zvenhema zvehomoni uye zviratidzo zvemagetsi muuropi.
• Kurega chinhu chisingabvumirwi kunogona kuwedzera migumisiro yezvimwe zvikonzero zvinobvira.

Kuzvidya Mwoyo

Kuzvidya mwoyo kusagadzikana kurapwa kunosanganisira musanganiswa we psychotherapy, maitiro ekurapa, uye mishonga.

kuzvirapa

Mune zvimwe zviitiko, chirwere chekuzvidya mwoyo chinogona kurapwa kumba pasina kudiwa kwekurapwa. Nekudaro, iyi nzira haizoshande mukunetseka kwakanyanya kana kwenguva refu yekushushikana. Mild kusagadzikana chirwere chinogona kurapwa wega ne:

• kudzidza kudzora kushushikana
• Mazano ekuzorora mupfungwa uye mumuviri
• maekisesaizi ekufema
• Kushandura pfungwa dzisina kunaka kuva dzakanaka
• Wana rutsigiro kubva kumhuri kana shamwari.
• Kuita maekisesaizi

Psychological counseling

Nzira yakajairika yekurapa kuzvidya mwoyo iri kuburikidza nekuraira. Izvi zvinogona kusanganisira cognitive behavioral therapy (CBT), psychotherapy, kana musanganiswa wemishonga.

CBT

Iyi mhando ye psychotherapy ine chinangwa chekuziva nekushandura maitiro anokuvadza ekufunga anokonzeresa manzwiro ekushushikana uye kushushikana. Semuenzaniso, chiremba wepfungwa anopa CBT yekuvhunduka kusagadzikana achaedza kusimbisa chokwadi chekuti kuvhunduka hakusi kurova kwemoyo chaiko.

Kuratidzira kune kutya uye zvinokonzeresa chikamu cheCBT. Izvi zvinokurudzira vanhu kuti vatarise zvavanotya uye zvinoderedza kubatwa nezvinokonzeresa kufunganya.

Mishonga

Kuzvidya mwoyo kurapwa kunogona kuwedzerwa nemishonga yakasiyana-siyana. Mishonga inogona kudzora zvimwe zviratidzo zvemuviri nepfungwa zvinosanganisira antidepressants, benzodiazepines, tricyclics, uye beta blockers. Izvi zvinofanira kurongerwa nachiremba.

Chii Chakanakira Kuzvidya Mwoyo?

Mishonga chikamu chakakosha chekurapa kunetseka. Pamusoro pemushonga, mamwe maitiro akadai sekurovedza muviri uye kufema kwakadzika maekisesaizi kuti uderedze kusagadzikana zviratidzo zvinozokanganisa maitiro echirwere. 

Kunewo zvokudya zvinokosha, mavhitamini uye mishonga yemishonga inogona kutsigira kurapwa kwechirwere. Ngatinyorei nzira dzechisikigo dzakanakira kusagadzikana kwekusagadzikana.

Zvokudya Zvakanakira Kuzvidya Mwoyo

• Salmoni

Salmoni, Inobatsira pakubvisa kufunganya. Iine zvinovaka muviri zvinokurudzira hutano hwehuropi, zvakadai sevhitamini D uye omega 3 fatty acids. Omega 3 oiri inodzora dopamine uye serotonin neurotransmitters, ine inodzikamisa uye inozorodza zvinhu. Inodzivirira kukuvara kwesero rehuropi izvo zvinotungamira kune kusagadzikana kwepfungwa sekufunganya. 

• Daisy

DaisyNdicho chimwe chezvinhu zvakanaka kune kusagadzikana kusagadzikana. Iine huwandu hwakawanda hwe antioxidants hwakaratidzwa kuderedza kuzvimba, izvo zvinodzivirira kukuvara kwesero rehuropi kubva mukukonzera kusagadzikana. Inopawo kuderera kukuru kwezviratidzo zvekuzvidya mwoyo.

• Turmeric

TurmericIcho chinonhuwira chine curcumin. Curcumin ikomisheni ine basa mukusimudzira hutano hwehuropi uye kudzivirira kusagadzikana kwekushushikana. Curcumin inewo ane simba antioxidant uye anti-kuzvimba zvivakwa zvinobatsira hutano hwehuropi. Kushandisa musanganiswa uyu kunowedzera ropa antioxidant mazinga, ayo akadzikira muvanhu vane kufunganya. 

• Chokoreti yakasviba

Chokoreti yakasviba kushandiswa kunobatsira kuderedza zviratidzo zvekuzvidya mwoyo. Nekuti ine maflavonols, ayo ari antioxidants, ayo anobatsira mukushanda kwehuropi. Inovandudza kuyerera kweropa rehuropi uye inowedzera kukwanisa kwayo kuenderana nekuchinja kwezvakatipoteredza. Mhedzisiro iyi inobatsira kugadzirisa zvirinani kune zvinoshungurudza mamiriro anogona kukonzera kusagadzikana.

Kudya chokoreti yakasviba kunowedzera serotonin mazinga, izvo zvinogona kubatsira kuderedza kushushikana kunotungamirira kukuzvidya mwoyo. Semuenzaniso, mune chidzidzo chevanhu vari pasi pekunetseka kwakanyanya, mazinga ekushushikana akaderedzwa zvakanyanya mushure mekunge vatori vechikamu vadya magiramu makumi mana echokoreti yakasviba zuva rega rega kwemavhiki maviri. 

• Yogati 

Kune matambudziko epfungwa akadai sekufunganya, yoghurtNdicho chikafu chakanakisisa. Probiotics, kana mabhakitiriya ane hutano, anowanikwa mune mamwe marudzi eyoghurt anopa zvakawanda zvehutano hwepfungwa. Zvidzidzo zvakaratidza kuti zvikafu zveprobiotic zvakaita seyogati zvinovandudza mashandiro ehuropi nekuvharisa ma radicals emahara uye neurotoxins izvo zvinogona kukuvadza tsinga muuropi uye kukonzera kusagadzikana.

• Green tea 

Green tea, Iine amino acid L-theanine, ine mhedzisiro yakanaka pahutano hwehuropi uye kuderedza kusagadzikana. L-theanine ine mukana wekudzivirira tsinga kubva pakuva hypersensitive. Mukuwedzera, L-theanine inogona kuwedzera neurotransmitters yakadai seGABA, dopamine uye serotonin, ine anti-anxiety effects. Mukuwedzera, green tea ine epigallocatechin gallate (EGCG), antioxidant inobatsira kune hutano hwehuropi.

• yekotapeya

yekotapeya ine huwandu hwakawanda hwe magnesium. Izvi zvinobatsira kuchengetedza kuzvidya mwoyo.

• Turkey, bhanana uye oats

Zvikafu izvi zvitubu zvakanaka zve tryptophan, amino acid inoshandurwa kuita serotonin mumuviri.

• Mazai, nyama uye zvigadzirwa zvemukaka

Zvokudya izvi zvinopa mapuroteni emhando yepamusoro, akadai seamino acids akakosha anoburitsa dopamine uye serotonin, izvo zvine mukana wekuvandudza hutano hwepfungwa.

• chia mbeu

chia mbeu, Iine brain-boosting omega 3 fatty acids inozivikanwa kubvisa zviratidzo zvekushushikana.

• Citrus uye pepper

Zvokudya izvi zvinoderedza kuzvimba. Yakapfuma muvhitamini C, ine antioxidant zvinhu zvinobatsira kudzivirira kushushikana-kukonzeresa kukuvara kwesero.

• Almond

Almondine huwandu hwakawanda hwevhitamini E, iyo yakadzidzwa nezvebasa rayo mukudzivirira kufunganya.

• Blueberries

BlueberriesIyo yakakwirira mu vitamin C uye mamwe antioxidants akadai se flavonoids.

Anti-Kuzvidya Mwoyo

• vhitamini A

Iyo yakakosha antioxidant kune avo vane kushushikana Vitamin A kushomeka zvinooneka. Vitamin A supplementation inobatsira kuderedza kushungurudzika zviratidzo. 

• B yakaoma mavitamini

B mavhitaminzi akaoma ane ese mavhitaminzi B anodiwa nemuviri. Zvakawanda zvakakosha kuhutano hwakanaka hwetsinga. Inobatsira kuderedza zviratidzo zvekuora mwoyo uye kuzvidya mwoyo.

• vitamini C

vitamini C Antioxidants senge antioxidants inodzivirira oxidative kukuvara mutsinga system. Oxidative kukuvara kunogona kuwedzera kushushikana.

• Vitamin D

Iyi vhitamini chinhu chakakosha chekudya chinobatsira muviri kutora mamwe mavhitamini. Vitamin D kushomeka Inogona kuwedzera kuzvidya mwoyo uye kunyange kuipa.

• Vitamin E

Vitamin E Ndiyo imwezve antioxidant. Miviri yedu inoshandisa chikafu ichi nekukurumidza munguva yekushushikana uye kunetseka. Supplemental vitamin E inobatsira kudzoreredza chiyero ichi.

• Mafuta ehove

Mafuta ehove, Iyo yakakwirira mu antioxidant omega 3 fatty acids. Zvinonzi omega 3 yekuwedzera yakadai seEPA neDHA inobatsira kubvisa kufunganya.

• GABA

Gamma-aminobutyric acid (GAMMA) is amino acid uye neurotransmitter muuropi. Kana pasina GABA yakakwana, kushushikana kunowedzera. GABA yekuwedzera inobatsira kutsiva yakarasika GABA.

• L-theanine

L-theanine is amino acid. Iyo inokonzeresa iyo inozorodza pfuma inowanikwa mugreen tea. Nokudaro, kuishandisa sehwendefa kunogona kuderedza zviratidzo zvekuzvidya mwoyo.

• magnesium

magnesium Ndiyo mineral yakakosha kune hutano hwevanhu. Kushaikwa kwemaminerari iyi kunogona kukonzera zviratidzo zvekushushikana.

• 5-HTP

5-hydroxytryptophan (5-HTP) inonzi neurotransmitter. Iyo inotangira serotonin. Uyu ndiwo "mufaro neurotransmitter" muuropi hwemunhu. Chidzidzo che2012 chakawana kuti 5-HTP yekuwedzera inogona kubatsira kubata kushushikana.

• Mishonga yataurwa pamusoro inozoshanda chete kana ichishandiswa mune mamwe marapirwo uye nekurudziro yachiremba.

Mishonga Yekuwedzera Kuzvidya Mwoyo

Zvimwe zvinomera nemishonga yemishonga inobva mumiti iyi ine phytochemicals inogona kubatsira kubvisa zviratidzo zvine chokuita nekuzvidya mwoyo.

• Ashwagandha

Ashwagandha (Withania somnifera) iadatogen. Imwe tsvakurudzo inotaura kuti inogona kushanda semamwe mishonga pakuderedza kushushikana.

• Bacopa

Bacopa (Bacopa monnieri) zvinyorwa zvakadzidzwa kune neuroprotective chiitiko kana kuchengetedza neuroni. Yakawanikwa kuderedza cortisol. Cortisol inozivikanwawo sehomoni yekushushikana. Inowedzera zviratidzo zvekuzvidya mwoyo.

• cava cava

cava cava (Piper methysticum) chirimwa chinokura kuPacific Islands. Mushonga uyu unoshandiswa pachivanhu pakunyaradza. Chidzidzo che 2016 chakawana kuti chinonangana neGABA receptors, iyo inodzora zviratidzo zvekushushikana. Naizvozvo, zvinobatsira muviri kurwisa kufunganya.

• Lavender

Lavender (Lavandula officinalis) Yagara ichishandiswa sedative stress reliever. Iyo ine mild sedative effect pane yepakati tsinga system, iyo inogona zvakare kubatsira nekufunganya uye kushushikana.

• Melissa

Imwe hama yepedyo yelavender, lemon balm (Melissa officinalis) muriwo une zvinhu zvinozorodza.

• Rhodiola

Rhodiola (Rhodiola rosea) Icho chirimwa chinowanikwa munzvimbo dzeAlpine. Iyo ine kudzikamisa uye kudzikamisa maitiro pane tsinga system.

• Valerian

Kunyange valerian mudzi (Valeriana officinalis) Kunyange zvazvo ichizivikanwa sepiritsi rakanaka rekukotsira, inobatsirawo kubata funganyo.

Mazano akareruka ekukunda kufunganya

Kune dzimwe nzira dzekudzikisa njodzi yekushushikana kwepfungwa. Yeuka kuti manzwiro ekuzvidya mwoyo chinhu chechisikigo chehupenyu hwezuva nezuva uye kwete kunetseka kwese kwaunosangana nako idambudziko rehutano. Kuti utsungirire kushushikana, teerera kune zvinotevera;

• zvine caffeineDeredza manwiro aunoita tii necola.
• Idya zvine hutano.
• Ipa maitiro ekurara.
• Ramba kure nedoro, zvinodhaka uye fodya.

Kupfupikisa;

Kuzvidya mwoyo, kunoitika semugumisiro wekunzwa kwakanyanya kwekuzvidya mwoyo uye kusadzorwa, kunozviratidza nezviratidzo zvakasiyana-siyana. Chimwe chezviratidzo zvinowanzoitika zvekuzvidya mwoyo kunyanya kunetseka, izvo zvinokanganisa kushanda kwezuva nezuva. Mukuwedzera, kusagadzikana, kuneta, kuoma kuisa pfungwa, kutsamwa, kushungurudzika kwemisungo uye zvinetso zvekurara zvinoonekwawo.

Kune marapirwo emakwenzi akanakira kufunganya. Mimwe mishonga yemishonga inobatsirawo kune chirwere chekuzvidya mwoyo. Zvisinei, dzinofanira kushandiswa pasi pekutariswa nachiremba. Nemhaka yokuti inogona kuva nemigumisiro, inogona kuwirirana nemimwe mishonga.

Kwakabva: 1, 2, 3