Iyini I-Chronic Fatigue Syndrome? Izimpawu Nokwelashwa

ukukhathala okungamahlalakhona syndromeKuyisimo esichazwa njengokukhathala, ubuthakathaka obudlulele obungapheli lapho uphumule, futhi ayikho imbangela yezokwelapha ecashile. ukukhathala okungamahlalakhona syndrome Ingase futhi ibizwe nge-myalgic encephalomyelitis (ME).

Izimbangela ze-chronic fatigue syndrome akwaziwa ngokugcwele. Eminye imibono ithi ihlanganisa inhlanganisela yezinto ezifana nokutheleleka ngegciwane, ukucindezeleka kwengqondo.

Njengoba imbangela eyodwa ingabonakali futhi ibangela izimpawu ezifanayo nezinye izifo eziningi, ukukhathala okungamahlalakhona syndromekunzima ukuxilonga.

Kungathinta abantu bayo yonke iminyaka, nakuba kuvame kakhulu kwabesifazane abaneminyaka engu-40 no-50. Akukho ukwelashwa okusebenzayo okutholakalayo, kwenziwa imizamo yokudambisa izimpawu.

Iyini I-Chronic Fatigue Syndrome?

ukukhathala okungamahlalakhona syndrome Ngenxa yokuthi asixilongwa kangako, izigidi zabantu abanalesi sifo azisazi isimo sazo.

Ukukhathala okungapheli kunomthelela omkhulu ezimpilweni zeziguli, ngakho ukubona izimpawu kuyisinyathelo sokuqala esiya ekwelashweni.

ukukhathala okungamahlalakhona syndromeAsikho isizathu esicacile salokho.

Kukholakala ukuthi kudalwa inhlanganisela yezinto ezifana nebhayoloji, ezengqondo, zofuzo, ezithathelwanayo kanye nezofuzo.

Ngenxa yokuthi ukuthola imbangela yalesi sifo kungase kube nzima, odokotela bavame ukugxila kuphela ekwelapheni izimpawu.

Ukukhathala okungapheli, okwaziwa nangokuthi yi-post-viral fatigue syndrome noma i-myalgic encephalomyelitis, ngokuvamile kutholakala lapho isiguli sinezimpawu isikhathi esingaphezu kwezinyanga eziyisithupha.

Ngokungafani nezinye izifo ezihlobene nokukhathala ezithuthuka ngokuhamba kwesikhathi, ukukhathala okungamahlalakhona syndrome ngokuvamile ayishintshi ngaphandle kokwelashwa.

Kunemithi eminingi yokwelapha kanye nemithi kadokotela yezimpawu zokukhathala okungamahlalakhona, kodwa akuvamile kunezinye izifo.

Labo abahlushwa ukukhathala okungapheli bahlale becindezelekile njengoba behlale belwa nemizwa yentukuthelo, ukukhathazeka, nomuzwa wecala ngenxa yalesi simo. Abaningi baqala ukuzizwa bephelelwe ithemba ngokuhamba kwesikhathi lapho lesi sifo sishiywa singelashiwe.

Ngakho-ke, ukuqonda lesi sifo kubalulekile.

Yini Ebangela I-Chronic Fatigue Syndrome?

Imbangela ayaziwa ngokugcwele. Abacwaningi bacabanga ukuthi amagciwane, i-hypotension (umfutho wegazi ophansi ngokungavamile), isimiso somzimba sokuzivikela ezifweni esibuthakathaka, nokungalingani kwama-hormone konke kungase kube nomthelela. Abanye abantu bangase futhi babe nalesi simo ngokofuzo.

ukukhathala okungamahlalakhona syndromeNakuba u-u ngezinye izikhathi ukhula ngemva kokutheleleka ngegciwane, alukho uhlobo olulodwa lokutheleleka olutholakale lubangela lesi simo.

ukukhathala okungamahlalakhona syndrome Amanye amagciwane ahlolisisiwe ngokuphathelene nalesi sifo ahlanganisa igciwane le-Epstein-Barr (EBV), i-human herpes virus 6, i-Ross River virus (RRV), i-rubella, i-Coxiella burnetti, ne-mycoplasma. Abacwaningi bathole ukuthi umuntu ungenwa okungenani amagciwane amathathu ukukhathala okungamahlalakhona syndromeBathole ukuthi maningi amathuba okuthi ithuthuke.

ukukhathala okungamahlalakhona syndromeAbantu abathola igciwane ngezinye izikhathi baba namasosha omzimba abuthakathaka. Kodwa odokotela abazi kahle ukuthi lokhu kungasidala yini lesi sifo. 

futhi abantu abane-chronic fatigue syndrome, ngezinye izikhathi kuba namazinga ama-hormone angavamile, kodwa akukanqunywa ngokugcwele ukuthi ahlobene yini nalolu daba.

Yiziphi Izinto Eziyingozi Ye-Chronic Fatigue Syndrome?

ukukhathala okungamahlalakhona syndrome Kuvamile phakathi kweminyaka engu-40 no-50. Ubulili budlala indima ebalulekile kulesi sifo. Iziguli zesifazane zinamathuba aphindwe kabili kuneziguli zesilisa. I-genetic predisposition, i-allergies, ingcindezi kanye nezici zemvelo kungandisa ingozi.

Yiziphi Izimpawu Ze-Chronic Fatigue Syndrome?

Izimpawu ziyahlukahluka kumuntu nomuntu futhi zincike ebucayi besimo. Uphawu oluvame kakhulu ukukhathala kakhulu kangangokuthi kuphazamisa imisebenzi yansuku zonke.

Ukuxilongwa kwe-chronic fatigue syndromeUkuze ubekwe embhedeni, kufanele kube okungenani izinyanga eziyisithupha zokukhathala futhi akufanele kukhululwe ngokuphumula kombhede. Nokho, kufanele kube nezinye izimpawu okungenani ezine.

Ezinye izimpawu ze-chronic fatigue syndrome zihlanganisa:

- Ukulahlekelwa inkumbulo nokuntuleka kokugxilisa ingqondo

– Ungavuki ukhathele ebuthongweni ebusuku

- Ukuqwasha okungapheli noma ezinye izinkinga zokulala

– ubuhlungu bemisipha

– Ikhanda elibuhlungu njalo

– Lymph nodes entanyeni nasekhwapheni

- Ukukhathala okwedlulele ngemva kokusebenza ngokomzimba nangokwengqondo (kuthatha amahora angaphezu kwama-24 ngemva komsebenzi)

Abanye ngezinye izikhathi ngomjikelezo ukukhathala okungamahlalakhona syndromeingase ithintwe yi Lokhu kuhambisana nezikhathi zokucindezeleka ngokomzwelo futhi kuyaphulukiswa ngemva kwesikhathi esithile.

Izimpawu ngezinye izikhathi zinyamalala ngokuphelele. Kungenzeka ukuphinda kamuva. Lo mjikelezo wokululama nokuphinda wenze izimpawu zibe nzima ukuzibona.

Itholakala Kanjani I-Chronic Fatigue Syndrome?

ukukhathala okungamahlalakhona syndromeKunzima ukuxilonga. Azikho izivivinyo zaselabhorethri ezingahlola lesi simo, futhi izimpawu zaso zivamile ezifweni eziningi.

Izimpawu ze-chronic fatigue syndrome Ngenxa yokuthi akucaci, abaningi ababonwa njengoba iziguli nodokotela bengazi ukuthi bayagula.

Njengoba kuphawuliwe ngenhla, kufanele kube okungenani izinyanga eziyisithupha zokukhathala okungachazwanga okungathuthuki lapho ulala, futhi okungenani izimpawu ezine ezisohlwini kufanele zibe khona.

ukukhathala kwakho Ukuqeda ezinye izimbangela ezingenzeka kuyingxenye ebalulekile yenqubo yokuxilonga. Izimpawu ukukhathala okungamahlalakhona syndromeIzimo ezifana ne:

- I-Mononucleosis

- Isifo seLyme

- Multiple sclerosis

I-Lupus (SLE)

- I-Hypothyroidism

- I-Fibromyalgia

- i-depressive disorder enkulu

Uma ukhuluphele kakhulu, ucindezelekile noma unezinkinga zokulala izimpawu ezingapheli ze-syndrome yokukhathala okuphilekayo. Imiphumela emibi yemithi ethile, njengama-antihistamine notshwala izimpawu ezingapheli ze-syndrome yokukhathalaokungabangelwa yini.

Izimpawu ze-chronic fatigue syndrome Awukwazi ukuzixilonga ngokwakho njengoba kufana nezinye izimo. Kuyasiza ukubonana nodokotela.

Yelashwa Kanjani I-Chronic Fatigue Syndrome?

Khona manje ukukhathala okungamahlalakhona syndrome Akukho ukwelashwa okuqondile kwakho. Abantu ababa nalesi sifo umuntu ngamunye unezimpawu ezihlukene, ngakho-ke izinhlobo ezahlukene zokwelapha zingasetshenziswa ukuze kudambise izimpawu.

Izindlela Zokwelapha Ekhaya

Ukwenza izinguquko ezithile endleleni yokuphila kungasiza ekwehliseni izimpawu. Ukunciphisa noma ukuqeda ukuphuza i-caffeine kuzosiza ukunciphisa ukuqwasha.

Kuyadingeka futhi ukunciphisa ukusetshenziswa kwe-nicotine notshwala. Zama ukugwema ukulala phakathi nosuku. Yakha isimiso sokulala. Lala ngesikhathi esifanayo njalo ebusuku futhi uhlose ukuvuka ngesikhathi esifanayo njalo ekuseni.

Kubalulekile futhi ukusetha ijubane lakho phakathi nemisebenzi yakho. Ijubane elidlulele nokuhamba kungenza izimpawu zibe zimbi kakhulu futhi kubangele ukukhathala. Gwema ukucindezeleka ngokomzwelo nangokomzimba. Zinike isikhathi sokuphumula noma imisebenzi oyithandayo.

Imithi

Awukho umuthi ongelapha zonke izimpawu zakho. Futhi, izimpawu zingashintsha ngokuhamba kwesikhathi. Ezimweni eziningi, ukukhathala okungamahlalakhona syndrome Kungabangela ukucindezeleka futhi kungase kudingeke imithi yokucindezeleka ukuze kuliwe nakho.

Uma izinguquko zendlela yokuphila zingakuniki ubuthongo obumnandi ebusuku, udokotela angase atuse iphilisi lokulala. amaphilisi ezinhlungu, ukukhathala okungamahlalakhona syndromeKungasiza ukubhekana nobuhlungu nobuhlungu bamalunga obubangelwa

Ukwelashwa Kwemvelo Yesifo Sokukhathala Okungapheli

Ziningi izakhamzimba ezidingwa wumzimba ukuze usebenze kahle.

Uma sithola imisoco efanele ekudleni esikudlayo, ukusebenza kwamangqamuzana kungase kwehle futhi umzimba ungabonisa izimpawu eziningi zokukwazisa ukuthi awukutholi lokho okudingayo.

Ngaphezu kwalokho, ukwelapha umzimba ngokunaka ukuzivocavoca nokuphumula, ukukhathala okungamahlalakhona syndrome ingase idambise ezinye zezimpawu ezihambisana nayo

lapha abantu abane-chronic fatigue syndromeUkwelashwa kwemvelo okufanele kusetshenziswe ngesikhathi sokwelashwa e…

dla kahle

Ukushoda kwamavithamini amaningi kanye nezakhi zomzimba kuye kwahlotshaniswa nokukhathala okungapheli, ngakho ukuthola okwanele kwalezi zinto ezibalulekile kuyisiqalo esihle sokwelapha lesi simo.

Kuyadingeka ukunquma ukuthi kukhona ukuntuleka kwamavithamini B6, B12 kanye ne-magnesium.

I-Vitamin B6

I-Vitamin B6Ingenye yamavithamini ambalwa adingwa umzimba ukuze ukhulule futhi uvimbele ukukhathala.

I-Vitamin B6 inomthelela empilweni yamasosha omzimba; lokhu kungabaluleka uma ukukhathala okungapheli kubangelwa igciwane noma kuba kubi kakhulu.

Ukuze ukwandise uvithamini B6 ngokwemvelo, yidla inhlanzi yasendle, ubhatata, amantongomane, ugalikhi, ubhanana, isipinashi esiphekiwe, uphizi, ama-pistachios, i-turkey, nenyama yenkomo efunzwe utshani.

magnesium

magnesiumIyisakhi esibalulekile ekusebenzeni kwamangqamuzana anempilo. Wonke amangqamuzana omzimba asebenzisa i-magnesium, futhi cishe ama-enzyme angama-300 adinga i-magnesium ukuze umzimba usebenze kahle.

ukukhathala okungamahlalakhona syndromeKutholakale ukuthi abaningi balabo abanesifo sikashukela banamazinga aphansi e-magnesium kanye namangqamuzana abomvu egazi aphansi.

Ukuze kuqedwe ukuntuleka kwe-magnesium, ukuthathwa kwe-magnesium kungandiswa ngokudla okucebile nge-magnesium njengesipinashi, ukwatapheya, amakhiwane, iyogathi, ama-alimondi, ushokoledi omnyama kanye nembewu yethanga.

I-Vitamin B12

I-Vitamin B12 iswela Labo abangagxili kahle kakhulu basengozini yokwehla amazinga wamandla, izinkinga zenkumbulo, ugqozi oluphansi, ukushuba kwemisipha nokukhathala.

Izimpawu ze-chronic fatigue syndrome Iphinde ihambisane nezimpawu zokushoda kwe-B12. Ukulungisa ukuntuleka kwe-B12 kungasiza ukwelapha lesi simo. 

Ukwenyuka kwamazinga e-B12 kunganciphisa ukudangala, kwandise amazinga wamandla, futhi kuthuthukise isimo somzwelo nokusebenza kwengqondo.

Ukwengeza ukudla okufana ne-tuna, ushizi oluhlaza, imvu, amaqanda, i-salmon yasendle, nesibindi senyama yenkomo kungakhuphula amazinga e-B12. Kubantu abadla imifino kanye nemifino, izithasiselo zingadingeka ukuze kukhiqizwe amahomoni anempilo kanye nokusebenza komzimba.

Amafutha acid

ukukhathala okungamahlalakhona syndromeYize kungakacaci ukuthi igciwane liyayidala yini, abacwaningi bayazi ukuthi amagciwane anganciphisa amandla amaseli okwenza ama-acid abalulekile.

Olunye ucwaningo lwathola ukuthi ukuthatha ama-fatty acids engeziwe iziguli ezine-chronic fatigue syndromebaqinisekisile ukuthi babike ukuthuthuka okuphawulekayo ezimpawu zabo.

Ama-acids anamafutha akhona ekudleni okufana nezinhlanzi ezibanjwe zasendle njenge-herring, i-mackerel ne-salmon, kanye nokudla okufana ne-flaxseed, ama-walnuts, ama-alimondi, i-hemp, amafutha omnqumo namaqanda.

Ungathola futhi ama-fatty acids emafutheni enhlanzi noma ku-evening primrose oil supplements.

Ezinye izithasiselo

Amandla adalwe ku-mitochondria yamaseli anika amandla imisebenzi yamaselula. Labo abane-chronic fatigue syndromekungenzeka babe nokungasebenzi kahle kwe-mitochondrial.

Lapho behlola ubuchopho babantu abanokukhathala okungapheli, abacwaningi baphawula amazinga aphansi e-glutathione, i-antioxidant enamandla.

I-Glutathione Ukwandisa izinga le-alpha lipoic acid (ALA), i-CoQ10 noma i-L-arginine supplements ingathathwa.

Lokhu kungasiza ukuthuthukisa umsebenzi we-mitochondrial ngokunikeza umzimba amandla owadingayo.

Ukungezwani nokudla kanye nokungabekezelelani

ukukhathala okungamahlalakhona syndrome Kunobufakazi obukhulayo obusekela ukuxhumana phakathi kokungezwani nokudla okuthile noma ukuzwela.

Abantu abaningi bathola ukuthi bane-Irritable Bowel Syndrome (IBS) i-fibromyalgia nokukhathala okungapheli.

Ukuxhumana phakathi kwalezi zifo wukuzwela kokudla kanye nezinkinga zokugaya ukudla.

Uma ukungezwani nokudla kanye nokuzwela kubangela ukuvuvukala noma kubangele okunye ukungasebenzi kahle kwe-metabolic, kungase kube imbangela yezimpawu zezinkinga eziningi.

Ukwelashwa kwe-chronic fatigue syndromeIsinyathelo esibalulekile sokuba usokhemisi agxile ekuphatheni kabi ukudla wukuhlolelwa i-“Immunoglobulin”. Lokhu kuhlola kuzokhomba noma yikuphi ukuzwela kokudla okungenzeka ube nakho futhi kuzokwenza kube lula kuwe ukulungisa indlela odla ngayo.

Izifo ezivamile kanye nokuzwela kuhlanganisa i-lactose, i-gluten, i-casein, i-soy, imvubelo, i-shellfish, i-allergies yamantongomane.

ukuwaqeda, izimpawu ezingapheli ze-syndrome yokukhathalaKungase futhi kusize ukuthuthukisa izimpawu zezinye izifo ezivuthayo kanye

Candida

I-Candida albicans ikhula emathunjini, futhi ukwanda kwalesi sidalwa esifana nesikhunta kubangela ukuvuvukala, okuholela ezindabeni zokugaya ukudla nezinye izinkinga zempilo.

Lapho iziguli zishintsha ukudla kwazo ukuze zinciphise ukuba khona kwe-candida ohlelweni lwazo, ama-83% izimpawu zokukhathala okungaphelikubika ukwehla

Ukuze ulawule i-candida, gwema ukudla ukudla okukhuthaza ukukhula kwe-candida, njengotshwala, ushukela, okusanhlamvu nezithelo.

Ukudla ukudla okufana neyogathi, imbewu yefilakisi, imbewu ye-chia, nemifino eluhlaza kungasiza ukuphatha i-candida.

ama-probiotics

ama-probiotics Ukudla ukudla okunomsoco kungasiza ukugcina impilo yamathumbu wonke futhi kugcine uhlelo lokugaya lusebenza kahle.

Ama-probiotics asebenza ukulinganisa izinto eziphilayo eziyingozi emgudwini wokugaya ukudla, okuhlanganisa amagciwane e-candida kanye ne-H. pylori abangela izilonda nokuvuvukala.

Ukudla okunothe ngama-probiotic kufaka phakathi imikhiqizo evutshiwe njenge-kefir neyogathi.

Phumula ngokwanele futhi unciphise ukucindezeleka

Uma uhlushwa ukukhathala okungapheli, uyazi ukuthi ukuphumula okwengeziwe akusebenzi ngaso sonke isikhathi, kodwa ukuphumula okunekhwalithi kubalulekile.

Ukuphumula akukhona nje ukulala, kodwa ukwenza umzimba nengqondo kuphumule usuku lonke. izimpawu ezingapheli ze-syndrome yokukhathalakuyodingeka ukuphatha

ukukhathala okungamahlalakhona syndrome Abantu abaningi abanesifo sikashukela baba nezinkinga zokulala njengokuqwasha, imisipha, imilenze engaphumuli, nokuphazamiseka kokulala.

Ukunikeza ingqondo nomzimba ithuba lokuphumula ngaphambi kokulala kungasiza kwezinye zalezi zinkinga zokulala.

Ubufakazi busekela ukususa amadivaysi asebenzisanayo afana nama-smartphone, amathebulethi nama-TV okungenani ihora elilodwa ngaphambi kokulala.

Labo abadala lesi sikhathi sokuzola ngaphambi kokulala bathola ukuphazamiseka okuncane futhi balale ngokuphumula.

I-MelatoninKuyinsiza yokulala ephephile nengokwemvelo engathuthukisa ikhwalithi yokulala iyonke. I-Melatonin yehlisa isikhathi esisithathayo ukuze ulale futhi ingase ikusize uhlale ulele isikhathi eside.

Ukusetshenziswa kwamafutha abalulekile nakho kungasiza ukulala. Amafutha abalulekile afana ne-bergamot, i-lavender, i-sandalwood, inhlaka yempepho ne-tangerine ayaziwa ukuthi anemiphumela epholile futhi abangela ukulala kwabanye abantu.

ukwelapha umzimba

Labo abanokukhathala okungamahlalakhona kufanele bazivocavoce ngaphambi kokwenza izimpawu zabo zokukhathala zibe zimbi nakakhulu. Ukuqina okulawulwayo kuyadingeka ukuvimbela ukukhathala noma izimpawu ezinzima zesikhathi eside.

Abanye abantu abanokukhathala okungamahlalakhona babone ukuthuthuka kwezimpawu ngokwelashwa ngokuzivocavoca. Izikhawu ezimfushane zokuvivinya umzimba okusesilinganisweni ezithatha izinsuku ezinhlanu ngesonto zibangele ukukhululeka kwezimpawu kwezinye iziguli.

Izinzuzo zokwelashwa ngokuzivocavoca zihlanganisa ukuthuthukiswa kokucindezeleka, ukukhathala, nokucaca kwengqondo. Kodwa-ke, ukwelapha ngokuzivocavoca akusebenzi kuzo zonke iziguli ze-chronic fatigue syndrome futhi kuwumqondo omuhle ukubonana nodokotela ngaphambi kokuqala lokhu kwelashwa.

Amakhambi Namakhambi E-Chronic Fatigue Syndrome

Astragalus

Astragalus impande inezindawo zokulwa nokuvuvukala, yandisa amandla futhi ikhuthaza ubungqabavu. Lesi sitshalo sendabuko saseShayina sesisetshenziswe amakhulu eminyaka ukwelapha izifo eziningi nokulwa nokucindezeleka.

I-Ginseng

I-GinsengIsetshenziswe amakhulu eminyaka ukukhuthaza ukuphaphama nobungqabavu. Izimpawu zokukhathala okungapheliKungasiza ekunciphiseni ukucindezeleka, okuyimbangela eyaziwayo yakho

I-Clover

i-clover ukukhathala okungamahlalakhona syndrome Ziningi izinzuzo abantu abakhubazekile abangazisebenzisa.

Ngoba i-alfalfa ithuthukisa ukugaya futhi ikhulise isifiso sokudla, labo abane- chronic fatigue syndromeuzozuza emandleni athuthukisiwe okubekezelela ukukhathala.

izimpande ze-maca

izimpande ze-maca Isetshenziswe eNingizimu Melika izinkulungwane zeminyaka.

Ecebile ngamavithamini B, impande ye-maca ingasiza ekulawuleni amahomoni futhi ikhulise ubungqabavu namandla.

Amavithamini B abalulekile ekusebenzeni ngempumelelo kohlelo lwe-endocrine ngokuthinta kahle izindlala ze-pituitary kanye ne-adrenal.

impova yezinyosi

impova yezinyosi Inezinzuzo eziningi zezempilo njengoba ibhalansi ephelele yamaprotheni, ama-enzyme, ama-amino acid nezinye izakhi.

Labo abadla njalo impova yezinyosi, ukukhathala okungamahlalakhona syndromeingalwa nezinto eziyingozi kanye nezimpawu ezihambisana nazo

Impova yezinyosi ingasekela ukukhululwa kwamandla okulinganisela kanye nempilo yonke, engaba yinzuzo kulabo ababhekene nokukhathala okungapheli.

Impande yeLicorice

Impande yeLicoriceKubangela umzimba ukuba ukhiqize i-adrenaline ne-cortisol, okuyingxenye yendlela umzimba osabela ngayo ekucindezelekeni.

Ukudla impande ye-licorice kungakhuphula amandla okulwa nokukhathala futhi kunikeze amandla abalulekile omzimba omzimba.

impande ye-valerian

impande ye-valeriankungase kukhuthaze ukulala, okusiza ekudambiseni izimpawu zokukhathala okungapheli.

I-Valerian, evame ukutholakala etiyeni le-chamomile, isebenza ngokwandisa inani le-gamma-aminobutyric acid (GABA), ethulisa amangqamuzana ezinzwa ebuchosheni.

I-GABA inesibopho sokuvimbela izimpawu zobuchopho ezibangela ukukhathazeka. I-Valerian ivame ukutholakala ngendlela yetiye noma ye-capsule.

I-Long Term Chronic Fatigue Syndrome

Naphezu kokwanda kwemizamo yocwaningo, ukukhathala okungamahlalakhona syndromeYisimo esingelapheki, esingachazwanga. Ngoba ukukhathala okungamahlalakhona syndromekunzima ukulawula.

Kuzodingeka izinguquko ezinkulu zendlela yokuphila ukuze uvumelane nokukhathala okungapheli. ukukhathala okungamahlalakhona syndromeabanye abantu abanayo ingase ibonise izimpawu ezinjengokucindezeleka, ukukhathazeka, ukugwema izindawo zomphakathi. Ngalesi sizathu, kungase kucatshangelwe ukuthi laba bantu bajoyine iqembu lokusekela.

ukukhathala okungamahlalakhona syndrome Ithuthuka ngendlela ehlukile kubantu abehlukene. Ngakho-ke, kuyadingeka ukubonana nodokotela ukuze uthole uhlelo lokwelapha.