Umhlahlandlela ophelele wokuphathwa kwemithi yabantu abadala

Imfundo Yezempilo

Njengoba kunikezwe ubungozi besifo esingelapheki esanda kithi sonke njengoba sikhula, akumangazi ukuthi ababili kwabathathu baseMelika asebekhulile baneziningi izimo ezingalapheki . Lezi zimo zivame ukubandakanya ukwelashwa okuyinkimbinkimbi, njengokugijimisa imithi embalwa ehlukene. Yingakho sihlanganisa leli khithi lamathuluzi. Lokhu ukuphathwa kwemithi Umhlahlandlela uzonika amandla abantu abadala, abanakekeli, kanye namalungu omndeni ngolwazi oluwusizo mayelana nokusetshenziswa kwemithi, ukugcinwa, ukuhleleka, nokuningi.

Kulo mhlahlandlela, uzofunda ukuthi iminyaka iyiguqula kanjani impendulo yethu emithini, nokuthi ungalandelela kanjani umuthi owuthathayo. Ungathola nokuthi ungalinciphisa kanjani iphutha lakho lemithi nezingozi zokuxhumana nezidakamizwa.

Kuwo wonke lo mhlahlandlela, uzothola amathiphu okuba yingxenye esebenzayo yokunakekelwa kwakho kwezempilo. Sikholwa ukuthi imfundo ikunika amandla. Vele, kubalulekile ukuthi uhlale uthintana nodokotela wakho noma usokhemisi ngaphambi kokuthatha noma imuphi umuthi omusha noma wenze izinguquko ohlelweni lwemithi yakho, ngakho-ke qiniseka ukuthi ubuza umhlinzeki wakho wezokunakekelwa kwezempilo ukuthi imininingwane ekule ncwajana ingasebenza kanjani empilweni yakho ngayinye.

Ukuphathwa kahle kwemithi kudinga ukusebenzisana

Uyingxenye ebalulekile yokunakekelwa kwakho kwezempilo-yingakho kufanele uzifundise futhi ube ngumthengi onikwe amandla. Ukuze uphumelele, kuzodingeka ubambisane nethimba lakho lezokunakekelwa kwezempilo ukuze uhlale unolwazi futhi usebenze ndawonye ukwenza ukulungiswa kwemithi okulungile. Esikhundleni sokunikeza umuthi kanye nokuwugcwalisa impilo yakho yonke, udokotela wakho kudingeka azi izinguquko zesimo sempilo ezingathinta noma zisuse nesidingo sakho semithi ethile ngokuphelele.

Ngingancoma futhi ukubuza ukuthi ngabe ikhona yini imishanguzo engasadingeki, kusho u-Erin Pitkethly, usokhemisi kwa Umtholampilo waseRobinsong Health Low Carb . Kujwayelekile ukuthi kungezwe izindondo, kepha akuvamile ukuthi zimiswe noma zingasadingeki.

Ukwengeza ekudidekeni okungahle kube khona, abantu abadala abaningi banenhlanganisela yemithi ehlukile, eminye yayo ingumuthi kadokotela kanti eminye akuyona. Noma kungumuthi owuphuzayo wesimo sesikhashana, kubalulekile ukuthi ufunde amalebula futhi uqonde ukuthi kungani uthatha yonke imishanguzo.

Kungakhathalekile ukuthi hlobo luni lomuthi, kufanele lube nelebula elinolwazi oluyisisekelo olungasebenza njengesiqondisi sakho kanye nesiqalo.

Ukufunda amalebula emithi

Njengoba ubukeza umuthi wakho omusha, qiniseka ukuthi ufunda ilebuli ngokucophelela ukuze uthole imininingwane ngomthamo, isikhathi, ukuxhumana, neminye imininingwane ebalulekile yokuphathwa kwemithi.

Ngokuvamile, ilebula kadokotela inezingxenye eziyisishiyagalombili nezinhlobo zolwazi. Hlala wazi ukuthi amalebula akho kadokotela angahle abukeke ahlukile, kepha ngokujwayelekile azoba nokuqukethwe okufanayo okusohlwini ongakusebenzisa. Funda ukubona lezi zingxenye emithini yakho:

1. Imininingwane yekhemisi: Igama nekheli, inombolo yocingo, neminye imininingwane ebalulekile mayelana nekhemisi eligcwalise incwadi yakho kadokotela.
2. Imininingwane yakho: Igama nekheli lomuntu onikezwe umuthi.
3. Ukunikeza imininingwane kadokotela: Igama lodokotela noma lomhlinzeki wezokunakekelwa kwezempilo nemininingwane yokuxhumana nayo ifakiwe.
4. Igama lezidakamizwa namandla: Uhlobo lomuthi, ikhemikhali, noma igama elejwayelekile kanye namandla eyunithi eyodwa kadokotela esilinganisweni esifana nama-milligram (mg).
5. Imiyalo: Imiyalelo ingahle ifundwe Thatha ithebhulethi eyodwa kabili ngosuku, ekuseni nasebusuku, ngomlomo bese uchaza ukuthi ungayiphuza kanjani futhi nini imithi. Njalo funda ngokucophelela isigaba semiyalo nganoma imuphi umuthi omusha, bese ubuza udokotela noma usokhemisi wakho uma unemibuzo.
6. Imininingwane kadokotela: Idethi owanikezwa ngayo umuthi, usuku lapho umuthi wakho wagcwaliswa ngusokhemisi, inani lamaphilisi noma amanani owanikelwayo, ukuthi umuthi wakho ungagcwaliswa kangaki, lapho umuthi wakho uphela, nenombolo ekhemisi lakho oyinikezwe incwadi kadokotela.
7. Imininingwane yomkhiqizi wemithi: Igama lenkampani ekhiqize umuthi wakho kanye nencazelo yomzimba yomuthi. Uma kunguhlobo olujwayelekile lomuthi wegama lomkhiqizo, igama lozakwethu elinophawu lomkhiqizo nalo lingahle lifakwe ohlwini lapha.
8. Isitatimende sesixwayiso sikahulumeni: Izexwayiso zemibhalo kadokotela ezinjenge-Caution: Umthetho we-Federal uyakwenqabela ukudluliselwa kwalesi sidakamizwa kunoma yimuphi omunye umuntu ngaphandle kwesiguli esimiselwe sona. Khumbula, akufanele neze uphuze imithi yomunye umuntu noma ngabe wake wayiphuza ngaphambilini. Kuyingozi ukuthatha umuthi ongabekelwe wona futhi ukwenza njalo kungabeka impilo yakho engcupheni enkulu.

An imishanguzo yamakhasimende ungathenga ngaphandle kadokotela unelebula elehlukile, elibizwa ngokuthi ilebula lamaqiniso omuthi. Nakhu okuvame ukuhlanganisa ngokwemithetho ye-U.S. Food and Drug Administration (FDA).

• Izithako ezisebenzayo: Izithako zokwelapha ngaphakathi kwemithi yakho nenani kumthamo ngamunye.
• Ukusetshenziswa: Noma yiziphi izimpawu noma isimo umuthi wenzelwe ukwelapha noma ukuvimbela.
• Izexwayiso: Lesi sigaba sikutshela lapho kungafanele usebenzise lo muthi, sibala imiphumela engemihle nokuhlangana kwezidakamizwa, sibala noma yiziphi izimo ezingadinga iseluleko sikadokotela ngaphambi kokuthatha umuthi, sikutshele ukuthi kufanele uyeke nini ukuphuza umuthi bese uya kudokotela, futhi inikeza eminye imininingwane ebaluleke kakhulu mayelana nokuthatha umuthi. Funda lesi sigaba ngokucophelela. Uma ukhathazekile nganoma yini oyibonayo, khuluma nesazi sezempilo.
• Izithako ezingasebenzi: Ezinye izinto ezingeziwe ezingenawo umphumela wokwelapha, njengemibala noma ukunambitheka.
• Inhloso: Isigaba somuthi noma isenzo sifakiwe (ngokwesibonelo, i-antacid noma i-reliever pain).
• Imikhombandlela: Imininingwane yesilinganiso inganikela ngemithamo ehlukene yeminyaka ehlukene noma izimpawu. Kungakuqondisa nokuthi ubuze udokotela.
• Olunye ulwazi: Noma yini enye umenzi afuna uyazi ngomuthi. Kungafaka imininingwane yokuthi ungawugcina kanjani umuthi. Kungase futhi kubhale ukuthi ingakanani isithako (njenge-calcium) umuthi oqukethe.

Uma uthola umuthi omusha, bheka ilebula bese ubhala phansi noma imiphi imibuzo onayo kumhlinzeki wakho wezokunakekelwa kwempilo. Uma usebenzisa izikhumbuzo zemithi , engeza lo muthi ukuze konke kulungele usuku lokuqala lokwelashwa. Uma uhlangabezana nanoma yini engajwayelekile noma edidayo kwilebula lakho, hlola usokhemisi wakho.

Hlala ukhumbula ukuthi incwadi kadokotela yakho ihambelana nempilo yakho. Noma umngani noma ilungu lomndeni liphuza umuthi ofanayo, umuthi wakho ungakusebenzela ngokuhlukile. Lesi ngesinye sezizathu esenza kubaluleke kakhulu ukubhekisa ethimbeni lakho lezokunakekelwa kwezempilo ukuthola izeluleko zokwelashwa kanye neminye imithombo (njenge-intanethi) eyenzelwe izethameli ezibanzi. Umhlinzeki wakho wezokunakekelwa kwempilo kuphela ongakunika ukuholwa okufanele ngokuthi ungayiphuza kanjani imithi ngokuphepha.

Ukuguga kushintsha izimpendulo zethu emithini

Njengoba sikhula, imizimba yethu iyashintsha ukuthi ihlangana kanjani nemithi. Ngisho nabantu abaphilile kakhulu bangaphendula ngokuhlukile emithini yokwelashwa kunangaphambili. Ukuthola okuningi emithini yakho kungenzeka ngokubambisana eduze nethimba lakho lokunakekelwa kwezempilo.

Ukuguga kukuguqula kanjani ukusabela komzimba emithini yokwelapha? Nazi izinguquko ezimbalwa ezingenzeka.

1. Umzimba: Umzimba wakho ucubungula umuthi ngamunye ngezinga elihlukile. Ngokuhamba kwesikhathi, imetabolism yakho yomuthi othile ingasheshisa noma yehlise ijubane. Lokhu kungakhuphula ubungozi bemiphumela emibi noma kunciphise ukusebenza komuthi.
2. Ubuchopho nesistimu yezinzwa: Izidakamizwa eziningi zithinta ngqo uhlelo lwezinzwa oluphakathi (i-CNS) ngqo futhi ukuguga kungayiguqula le nqubo. Isibonelo, abantu abadala bangathinteka kakhulu emiphumeleni ye-CNS yezidakamizwa ezinjenge-benzodiazepines kanye ne-anti-depressants. Le miphumela ingafaka isiyezi noma ukozela kwabanye abantu.
3. Umsebenzi wezinso nesibindi: Njengoba lezi zitho zibhekele ukuhlunga nokuhlanza, noma yiziphi izinguquko ezihlobene nobudala ekusebenzeni kwezinso nesibindi zingalungisa ukuthi umzimba wakho ukwazi kanjani ukususa imithi kanye nobuthi.
4. Izinguquko zesisindo: Abantu abaningi bathola noma banciphise isisindo njengoba bethola izinguquko zokudla. Eminye imishanguzo icutshungulwa futhi isatshalaliswe ngokuhlukile emzimbeni wonke kuye ngesisindo somzimba wakho.

Abadala ababekezeleli kangako imithi kunabantu abadala abasebasha, kusho u-Elizabeth Landsverk, MD, udokotela oqinisekisiwe webhodi futhi owasungula Imithi Ye-ElderConsult Geriatric . UDkt Landsverk uphawula ukuthi lezi zinguquko ekusebenzeni kwemizimba yethu ngemithi zingaholela emiphumeleni emibi eyahlukene. Isikhathi semiphumela emibi emisha singanikeza izinkomba kumsuka oyimbangela, noma kunjalo. Uma uphawu luqala ngemuva kwemithi emisha, kungenzeka kube nomphumela ohlangothini oluvela emithini emisha, usho kanjalo. Funa iseluleko sikadokotela noma usokhemisi, cishe bazoguqula incwadi kadokotela. Ungashintshi imithamo noma uzame umuthi ohlukile ngokususelwa kokuthile okufunde ku-inthanethi.

Ukuguga kungashintsha nomthamo owudingayo ngaphambi kokuba imithi yakho isebenze. Ngakho-ke abahlinzeki bakho bezokunakekelwa kwempilo kufanele babuyekeze njalo imishanguzo oyithathayo ukubona ukuthi kunemiyalo emisha edingekayo yini. NgokukaDkt. Landsverk, abantu abadala abaningi kancane kancane balahlekelwa isifiso sokudla bese bezwa ukwehla kwesisindo okuba nomthelela kumthamo wemithi.

Uma ubona noma yini ehlukile noma engajwayelekile ngesikhathi sokwelashwa, kubalulekile ukukuveza lokhu engxoxweni yakho elandelayo nodokotela wakho noma usokhemisi.

Amathiphu okuphepha kwemithi nolwazi lwesilinganiso

Ukwazi ukuthi ungayiphatha kanjani imishanguzo yakho kungaba ukhiye wokuzuza kakhulu ekwelashweni kwakho. Imithi inamandla okuthuthuka aguqula impilo yakho. Ngasikhathi sinye, imishanguzo yakho iyasiza kuphela uma wazi ukuthi ungayisebenzisa kanjani kahle.

Ekugcineni, udokotela wakho noma umhlinzeki wakho wezokunakekelwa kwempilo kanye nosokhemisi wakho kufanele babe ngumhlahlandlela wakho wokuthi ungayisebenzisa kanjani futhi uyilandele imithi yakho. Uma ungabaza, qiniseka ukuthi ubuza nodokotela ofanelekayo wezempilo. Umhlinzeki wakho wezokunakekelwa kwempilo noma usokhemisi kuphela owazi ukuthi iphrofayili yakho yezempilo, isimo sempilo, nomlando kuthinta kanjani izidingo zakho zemithi.

Ukuphepha kwemithi kusho nokuthi ukwazi lapho abantu abadala abaningi bengahambi kahle ngokuphathwa kwemithi nokuthi ungagwema kanjani lawo maphutha ukuze uzivikele.

Amaphutha ajwayelekile emithi nokuthi ungagwema kanjani

Izinselelo ezimbili ezibhekene nabantu abadala yi-polypharmacy (ukuthatha amaphilisi amaningi) nokukhumbula ukuwaphuza, kusho uCeppie Merry, ophethe i-Ph.D. ekhemisi. Kungaba yinkimbinkimbi ngempela ukukhumbula ukuthi uthathe ini nokuthi uzokuthatha nini. UMerry wengeza nokuthi noma yikuphi ukwehla kokuqonda noma izimo eziyinkimbinkimbi zabantu abadala abanakho kungenza kube lula nakakhulu ukwenza amaphutha lapho ulawula imishanguzo yakho.

Amaphutha emithi angaba nemiphumela emibi empilweni yakho. Abantu abaningi bathatha isilinganiso esingalungile ngephutha, balahlekelwe imithamo, noma bathathe imishanguzo yabo ngokungeyikho. Ungethuki uma usebenzisa imithi yakho ngokungeyikho, kodwa fonela udokotela wakho uma ukhathazekile. (Uma uhlangabezana nesimo esiphuthumayo esisongela ukuphila, shayela ku-911.) I-adage iphephe kangcono kunokuzisola isebenza lapha. Yingakho kufanele uhlale ugcina izinombolo zocingo ezibalulekile njengemininingwane yokuxhumana nodokotela wakho eseduze uma kwenzeka udinga ukushayela ihhovisi labo.

Ukuhlala emzileni ngokuthatha imishanguzo yakho, kuyasiza ukuba necebo lokwelashwa. Nakhu ongakwenza ukunciphisa ubungozi bephutha lemithi elibi kakhulu.

• Thatha imithi njalo: Njalo thatha imishanguzo yakho ngesikhathi esifanayo. Kuyasiza futhi ukungaguquguquki uma ungahlobanisa ukuphuza umuthi nomcimbi othize njengokudla. Isibonelo, uma uphuza iphilisi ngesidlo sasekuseni ngo-8 ekuseni ngosuku olulodwa, zama njalo ukuthatha lowo muthi cishe ngo-8 ekuseni lapho udla.

Landa iSheduli Yemithi Yansuku zonke

• Sebenzisa izikhumbuzi: Uyakhohlwa ukuthatha umuthi wakho? Cabanga ukusebenzisa i- isikhumbuzi lokusebenza noma ukusetha i-alamu yedosi ngayinye.
• Vimbela ukuxhumana: Imithi eminingi ayinakuthathwa ndawonye noma nayo ukudla okuthile noma izithasiselo. Imithi eminingi ihlangana nezithelo ezisawolintshi, isibonelo. Usokhemisi wakho angakusiza ukuthi ubone noma yiziphi izinguquko ohlwini lokudla noma lwemithi okudingeka uzenze.
• Thola isibuyekezo semithi: Ngayo yonke imishanguzo kadokotela emisha, cela usokhemisi wakho ukuthi abuyekeze umuthi wakho nohlu lokunezela. Umhlinzeki wakho wezokunakekelwa kwempilo angancoma imibono yokuthi ungazihlanganisa kanjani ngokuphepha. Futhi, bona ukuthi ngabe uyakufanelekela yini uhlelo lwakho lokuphathwa kwemithi ekhemisi (MTM). Usokhemisi wakho uzohlala phansi nawe ukuze uthole ukubuyekezwa okuphelele kwemithi ngaphandle kwezindleko ezengeziwe kuwe.
• Buza udokotela wakho noma usokhemisi: Uma ujwayele ukukhohlwa imithamo noma ukuthatha iphilisi elengeziwe ngezikhathi ezithile, buza uchwepheshe wakho wezokunakekelwa kwempilo ukuthi yini okufanele uyenze uma lokhu kwenzeka. Kwesinye isikhathi, akuyona into enkulu. Eminye imishanguzo ingadala ukuxhumana okukhulu, umphumela ohlangothini, noma omunye umonakalo omkhulu empilweni yakho.
• Funda izincwadi nemiyalo: Uma umuthi wakho uza nolwazi olubhaliwe noma umhlinzeki wakho wezokunakekelwa kwezempilo efake imiyalo, qiniseka ukuthi uyifunda ngokucophelela. Uma kukhona okungacacile, unganqikazi ukwenza inothi lakho. Shayela udokotela wakho bese ucela ukucaciselwa ngaphambi kokuba uqale ukuthatha imithi yakho. Kungumkhuba omuhle ukufunda iziyalezo ngaphambi kokuthi uphume ekhemisi, ukuze ukwazi ukubuza usokhemisi.

Unenkinga yokukhumbula imithi yakho? Nayi imibono embalwa ongazama.

• Sebenzisa isikhumbuzi somthamo noma uhlelo lokusebenza lokukhumbuza iphilisi: Cabanga ukusebenzisa uhlelo lokusebenza lokukhumbuza iphilisi le-smartphone ukukukhumbuza ukuthatha imishanguzo.
• Setha i-alamu: Setha i-alamu ngezikhathi phakathi nosuku lapho uphuza khona umuthi wakho. Qiniseka ukuthi ugcina ithrekhi yalokho okufanele uthathe, futhi.
• Yenza uhlu: Bhala phansi uhlu lwemithi yakho nesikhathi oyiphuza ngayo ukuze ukwazi ukubuyela kuyo kalula kamuva.
• Cela usizo lokukhumbula: Uma ilungu lomndeni, umngane, noma umnakekeli engakusiza ukhumbule, cela usizo lwabo.
• Yengeze kukhalenda noma kumhleli wakho: Bhala phansi izikhumbuzi kukhalenda noma kumhleli wakho.
• Sebenzisa amanothi anamathelayo, zithumele ama-imeyili, noma uthumele ezinye izikhumbuzo: Cabanga ukuthi usiphatha kanjani isikhathi sakho nokuthi uzisebenzisa kanjani izikhumbuzi. Khetha indlela esebenza kangcono kuwe.
• Sebenzisa umhleli wamaphilisi ukugcina imithi: Ezitolo eziningi zezidakamizwa, ungathenga umhleli wamaphilisi ongabizi ngamakamelo ngezikhathi nezinsuku ezahlukahlukene. Lokhu kusebenza kahle kakhulu uma uthatha inani elincane lemithi nsuku zonke.

Ukugcina imithi yakho ihlelekile kungavimbela namaphutha. Nakhu ukuthi ungaqala kanjani ngokulandela umkhondo nokuhlela imithi.

Ukuhlela imithi yakho kanye nokugcinwa kwemithi

Ukuphatha imishanguzo yakho kulula uma ukwazi ukuphendula ngokuphelele konke okuthathayo. Ngosizo lochwepheshe wezokunakekelwa kwempilo (uma kudingeka), hlanganisa yonke imithi nezengezo ozithathayo njengamanje bese uqala ukuzihlela.

Cabanga ngalawa macebiso okusiza ekuphathweni kwemithi.

• Dala uhlu lwemithi (uma kudingeka, sebenzisa ithempulethi yohlu lwemithi): Bhala igama lomuthi ngamunye owuthathayo ohlwini. Ungangeza nemininingwane yokuthi uthatha umthamo ngamunye kangaki nokuthi unasiphi isimo, kodwa okubalulekile ukuqala ngohlu oluphelele lwamagama nezidakamizwa ukuze umhlinzeki wakho wezokunakekelwa kwempilo azi ukuthi abheke kuphi nokuthi imiphi imibuzo okufanele ayibuze.
• Qala ngama-supplements: Njengoba abantu abaningi bengabheki izithasiselo njengemithi yokwelapha, akuvamile ukuthi abanye abantu abadala bathathe izithasiselo ezisebenzisana nemithi ebekwe odokotela babo (noma iqukethe izithako ezingenampilo). Iphuzu eliyinhloko — udokotela wakho udinga ukwazi. Qiniseka ukuthi ithempulethi lakho lohlu lomuntu siqu lemithi lihlanganisa izengezo
• Bhala yonke imithi oyisebenzisayo ye-OTC: Abantu abadala abaningi bathatha imishanguzo yezitolo zezidakamizwa ezithengiswa ngaphandle kwe-counter ngaphandle kwemithi efana ne-acetaminophen (inguqulo ejwayelekile yeTylenol) yokuqeda ubuhlungu noma i-calcium carbonate antacids yokuphatha isilungulela.
• Gcina ukupakisha kwemithi: Bamba amabhokisi okuqala neziqukathi zemithi yakho ukuze ukwazi ukubheka ngokushesha iphakheji noma ilebula uma kudingeka. Ukufakwa kwephakeji noma amapheshana emininingwane yesiguli afakiwe kanye nemithi ngakho-ke qiniseka ukuthi uyigcina nomaphakethe wokuqala. Umgqomo wepulasitiki wesayizi we-shoebox box onesembozo noma isikhwama sepulasitiki esilingana namalitha izindlela ezinhle zokugcina ukupakisha nolwazi lemithi oyisebenzisayo njengamanje. Njalo gcina imithi yakho nokupakisha kude nalapho izilwane ezifuywayo nezingane zingafinyelela khona, noma ngabe imithi yakho inamakepisi okuqinisekisa izingane.
• Khetha ikhemisi elilodwa: Okufanelekile, kufanele usebenzise ikhemisi elilodwa kuphela ukuze usokhemisi wakho abukeze kalula eminye imiyalo yakho futhi akunikeze imininingwane efanele mayelana nokuphikisana. Uma kufanele usebenzise ikhemisi elingaphezu kwelilodwa nganoma yisiphi isizathu, qiniseka ukuthi unikezela ngemininingwane ephelele ngemithi oyiphuzayo njengamanje, futhi uqiniseke ukuthi usokhemisi uyakwazi ukufinyelela lolu lwazi.

Njengoba uhlela imithi yakho, ungakhohlwa ukuhlola izinsuku zokuphelelwa yisikhathi futhi khipha imithi awusathathi. Buza udokotela wakho ukuthi kulungile yini ukulahla imibhalo emidala yemithi.

Ukubukeza umuthi nosokhemisi noma udokotela wakho

Ngezikhathi ezithile, kufanele ube nokuqokwa kokubuyekezwa kwemithi nodokotela wakho. Ngesikhathi salokhu kubekwa, uzofuna ukwazisa udokotela wakho mayelana nokuthi ukwelashwa kwakho kuhamba kanjani. Lesi futhi yisikhathi esihle sokubuza imibuzo bese uveza ukukhathazeka kwakho. Gqamisa noma imuphi umthelela ongeke utshele udokotela wakho okwamanje, bese usho noma yikuphi ukukhathazeka noma ukukhathazeka onakho ngemithi yakho. Ungakhohlwa ukuletha uhlu lwemibuzo nawe. Njengoba ukuqokwa kwabodokotela okuningi kufushane, sisebenziseni ngokunenzuzo isikhathi senu sindawonye ngokulungiselela uhlu lwezihloko nemibuzo kusengaphambili.

Landa ifomu lempendulo yemithi

Ngokuzifundisa nokuphatha kahle imithi yakho, ungathola imiphumela engcono ekwelashweni kwakho futhi ungagwema ezinye zezingozi ezivamile zokusebenzisa imithi. Ithimba lakho lezokunakekelwa kwezempilo likhona ukukusiza. Sebenza eduze nabo futhi ube ngummeli wakho wezokunakekelwa kwezempilo.