UKHONA umntu okuthandayo ukugula? Unotshe, kaloku ukugula kuyasokolisa ibe kuziindleko. Kubuhlungu kwaye kusenokukwenza ungakwazi nokuya esikolweni okanye emsebenzini, ungakwazi ukwenza imali nokunyamekela intsapho yakho. Kusenokufuneka ufune umntu oza kukunyamekela, ubhatalele amayeza okanye unyango olubizayo.

Sikhe sive kusithiwa “Kungcono ukuzikhusela ekuguleni kunokuzinyanga.” Ewe kona, zikho izigulo esingenakukwazi ukuziphepha. Sekunjalo, zininzi izinto esinokuzenza ukuze sithomalalise okanye sithintele ukugula. Khawucinge ngezi zintlanu.

Ngokutsho kweKliniki kaMayo, “Enye yeendlela zokuzikhusela ekuguleni nasekusasazeni izigulo” kukuhlamba izandla. Enye yezona zinto zibangela kube lula ukuba nomkhuhlane, kukuphatha impumlo okanye ukutyikitya amehlo ngezandla ezineentsholongwane. Eyona nto inokukunceda uthintele le meko, kukuhlamba izandla rhoqo. Ukucoceka kunganceda ekuthinteleni izigulo ezifana nesifo sengqele okanye esotyatyazo, ezidla ngokubulala ngaphezu kwezigidi ezibini zabantwana abaneminyaka emihlanu nangaphantsi nyaka ngamnye. Into nje elula njengokuhlamba izandla ingathintela nkqu nokusasazeka kwesifo esigqugqisa ngamandla, iEbola.

Kukho amaxesha apho ukuhlamba izandla kubaluleke kakhulu ukuze ukhusele impilo yakho neyabanye. Umele uzihlambe:

• Emva kokuya ngasese.

• Emva kokutshintsha umntwana okanye xa uye wamncedisa esiya ngasese.

• Ngaphambi nasemva kokucoca isilonda.

• Ngaphambi nasemva kokuhlala nomntu ogulayo.

• Ngaphambi kokupheka, ukuphaka nokutya.

• Emva kokuthimla, ukukhohlela, nokufinya.

• Emva kokubamba isilwanyana okanye ilindle laso.

• Emva kokuphatha umgqomo.

Lumka ungacingi ukuba uzihlamba kakuhle izandla. Uphando lubonisa ukuba abantu abaninzi abazihlambi izandla emva kokusebenzisa indlu yangasese okanye abazihlambi kakuhle. Umele uzihlambe njani?

• Zihlambe emanzini acocekileyo avulelweyo, uze usebenzise isepha.

• Zihlikihle de zibe nogwebu, ungalibali ukuhlamba iinzipho, oobhontsi, umva wezandla naphakathi kweminwe.

• Zihlikihle kangangemizuzwana eyi-20.

• Zipule emanzini acocekileyo avulelweyo.

• Zosule ngelaphu elicocekileyo okanye ngephepha lokosula izandla.

La macebiso alula ibe anokusikhusela kwizigulo, aze asindise nobomi.

Ukuya kukha amanzi acocekileyo ngumsebenzi owenziwa rhoqo ziintsapho kwamanye amazwe. Sekunjalo, ukufumana amanzi acocekileyo kukhe kube yingxaki nakweliphi na ilizwe xa umthombo wamanzi obucocekile uye wangcoliswa zizikhukula, zizitshingitshane, ukugqabhuka kombhobho, okanye ezinye iingxaki. Xa amanzi esuka kumthombo ongacocekanga okanye egcinwe ngendlela engafanelekanga, asenokuba neentsholongwane aze abangele izifo ezifana nekholera, izifo zotyatyazo ezibulalayo, isifo secesina, ihepatitis nezinye izigulo. Kufunyaniswe ukuba abantu abamalunga ne-1.7 bhiliyoni abaye banezifo zotyatyazo bazifumene ngenxa yokusela amanzi angacocekanga.

Amaxesha amaninzi, isifo sekholera sifumaneka xa umntu eye watya ukutya okanye wasela amanzi abe nelindle lomntu onaso. Ungenza njani ukuze uzikhusele xa kuye kwangcoliseka amanzi naxa bekukho intlekele?

• Qiniseka ukuba amanzi owasebenzisayo—awokuxukuxa, awokwenza umkhenkce, awokuhlamba ukutya nezitya nawokupheka—asuka kumthombo ococekileyo, njengemibhobho kawonke wonke okanye akwiibhotile ezisuka kwinkampani enokuthenjwa.

• Ukuba kukrokreleka ukuba amanzi asetepini angcolile, wabilise okanye uwagalele amachiza okucoca amanzi ngaphambi kokuba uwasebenzise.

• Xa usebenzisa amachiza okucoca amanzi afana nechlorine okanye iipilisi zokucoca amanzi, zisebenzise ngokwemiyalelo yomenzi wazo.

• Sebenzisa izixhobo ezifanelekileyo zokuhluza amanzi, ukuba ziyafumaneka okanye ziyafikeleleka.

• Ukuba awunayo into yokucoca amanzi, yithi chatha amathontsana amabini ebleach, le uqhele ukuyisebenzisa ekhaya, kwilitha enye yamanzi, uze ungawasebenzisi de kuphele imizuzu eyi-30.

• Amanzi amele agcinwe kwizinto ezicocekileyo, ezinezivalo ukuze angangcoliseki.

• Qiniseka ukuba izinto okha ngazo amanzi, ezifana nomcephe, zicocekile.

• Izinto ezigcine amanzi zimele zibanjwe ngezandla ezicocekileyo, ibe umele ungafaki zandla okanye iminwe emanzini okusela.

Ukuze ube sempilweni umele utye ukutya okunezondlo, ezifumaneka ekutyeni okusempilweni. Umele ugade indlela otya ngayo ityuwa, amafutha neswekile, ibe umele ungatyi ngaphezu komlinganiselo. Yitya iziqhamo nemifuno, futhi utye ukutya okwahlukahlukaneyo. Xa uthenga ukutya okunjengesonka, iicereals, ipasta nerayisi, kuhle ukuba ufunde iphepha lepakethi kuqala uze ukhangele igama elithi whole-grain. Loo nto iya kubonisa ukuba oku kutya kunesondlo kunokunye okucoliweyo. Yitya inyama engatyebanga, ibe umele ube ngcathu. Zama nokutya intlanzi kaliqela ngeveki, ukuba kunokwenzeka. Kwamanye amazwe kukho imifuno eneprotini eninzi.

Ukuba uya ngamandla kwiswekile okanye amafutha, uzibeka esichengeni sokutyeba ngokugqithisileyo. Ukuze unciphise le ngozi, sela amanzi endaweni yeziselo ezineswekile. Yitya iziqhamo kunezimuncumuncu. Sukuya ngamandla kwizinto ezinamafutha njengesoseji, inyama, ibhotolo, ikeyiki, itshizi namaqebengwana. Endaweni yokusebenzisa naluphi na uhlobo lweeoli, sebenzisa ezisempilweni.

Ukutya ityuwa kakhulu kunokubangela ihigh blood pressure. Ukuba unale ngxaki, funda iphepha lepakethi ukuze ubone umlinganiselo wetyuwa (sodium) koko kutya. Kungcono unonge ngeziqholo endaweni yetyuwa.

Isixa osityayo sibaluleke ngendlela efanayo nento oyityayo. Musa ukuqhubeka usitya naxa sele uhluthi.

Ingxaki ebakhona ekutyeni, kukutyhefeka kokutya. Nakuphi na ukutya kungakugulisa xa kungalungiselelwanga kakuhle okanye kungagcinwanga ngendlela efanelekileyo. EMerika kugula umntu omnye kwabathandathu ngenxa yokutyhefeka kokutya. Abaninzi badla ngokunyangeka, kodwa abanye bayafa. Ungenza njani ukuze uzikhusele?

• Imifuno ilinywa kumhlaba ekunokwenzeka ukuba ugalelwe umgquba, ngoko ke yihlambe kakuhle ngaphambi kokuyipheka.

• Hlamba izandla, izinto zokunqunqela ukutya, izitya, itafile, nezinto ozisebenzisayo xa upheka ngamanzi ashushu anesepha qho ngaphambi kokuzisebenzisa.

• Ukuze unqande ukutyhefana kokutya, ungaze ubeke ukutya kwindawo okanye kwisitya ebesikhe sanamaqanda, inyama okanye intlanzi eluhlaza ungakhange usihlambe.

• Kupheke ngobushushu obufanelekileyo, uze ukufake efrijini ngokukhawuleza ukutya okunokonakala xa kungazi kutyiwa kwangoko.

• Kulahle ukutya okonakala msinya xa uye wakushiya ngaphezu kweyure ezimbini, ibe kulahle emva kweyure enye ukuba amaqondo obushushu angaphezu kuka-32°C.

Kungakhathaliseki ukuba uneminyaka emingaphi, umele ujime ukuze ube sempilweni. Abantu abaninzi namhlanje abajimi ngokwaneleyo. Kutheni kubalulekile nje ukujima? Kungokuba kungakunceda:

• Ulale kakuhle.

• Uhlale usemandleni.

• Uhlale unamathambo nezihlunu ezomeleleyo.

• Ube nobunzima obusempilweni.

• Wehlise amathuba okuba nesifo sodandatheko.

• Wehlise amathuba okufa ngaphambi kwexesha.

Ukuba awujimi, usesichengeni:

• Sokuba nesifo sentliziyo.

• Sokuba nesifo seswekile.

• Sokuba nehigh blood pressure.

• Sokuba namafutha amaninzi egazini.

• Sokuhlaselwa sistroke.

Uhlobo lokujima olukufaneleyo luxhomekeke kwiminyaka nempilo yakho, ngoko ke kububulumko ukubuza ugqirha ngaphambi kokulukhetha. Ngokutsho kwamacebiso amaninzi, abantwana nolutsha bamele bajime imizuzu eyi-60 ubuncinane yonke imihla. Abantu abadala bamele bajime imizuzu yi-150 okanye ibe yi-75 xa bezinikele ngamandla, veki nganye.

Jima ngendlela ekonwabisayo. Usenokukhetha ukudlala ibhola, ukukhawuleza, ukuqhuba ibhayisekile, ukusebenza egadini, ukucanda, ukuqubha, ukubaleka okanye ezinye iindlela. Wazi njani xa usiya ngamandla xa ujima? Xa ungayi ngamandla uyabila nje, kodwa xa usiya ngamandla uye ungakwazi nokuncokola.

Ubuthongo obaneleyo buxhomekeka kumntu ngamnye. Uninzi lweemveku ludinga ukulala iiyure eziyi-16 ukuya kweziyi-18 ngosuku, iintsana zidinga malunga neziyi-14, ibe abantwana abahamba kwisikolo sabantwana badinga malunga ne-11 ukuya kweziyi-12 iiyure. Ngokuqhelekileyo abantwana abahamba isikolo badinga malunga neeyure eziyi-10, abafikisayo malunga neziyi-9 ukuya kweziyi-10, bona abantu abadala badinga eziyi-7 ukusa kweziyi-8.

Asimele sicinge ukuba asinyanzelekanga silale ngokwaneleyo. Ngokutsho kweengcali, ukulala ngokwaneleyo kubalulekile kuba kunceda:

• Iintsana nabafikisayo bakhule.

• Ekufundeni nasekukhumbuleni izinto esizifundayo.

• Ekuncedeni indlela yokusebenza komzimba elawula ukutyeba.

• Ekugcineni intliziyo isempilweni.

• Ekusikhuseleni kwizigulo.

Izinto ezifana nokutyeba ngokugqithisileyo, isigulo sodandatheko, isifo sentliziyo, eseswekile nokwenza iingozi ezimbi zinxulunyaniswa nokungalali ngokwaneleyo. Ngokuqinisekileyo ukwazi ngezi zinto kusikhuthaza ukuba silale ngokwaneleyo.

Ngoko ke, ungancedakala njani ukuba uyazibona ukuba unengxaki yokungalali ngokwaneleyo?

• Zama ukungena ezingubeni ngexesha elinye yonke imihla.

• Apho ulala khona kumele kuthuleke, kube mnyama, kungabi shushu okanye kubande kakhulu.

• Musa ukubukela iTV okanye ucofe izinto ze-elektroniki xa sele usezingubeni.

• Zama kangangoko ukwenza umandlalo wakho ubetofotofo.

• Zama ukungatyi kutya okuqinileyo, usele izinto ezinecaffeine okanye utywala ngaphambi kokuba ulale.

• Ukuba usenengxaki yobuthongo okanye yokulala njengokozela kakhulu emini okanye ukuphefumla kakubi xa ulele emva kokuba uzame la macebiso, kusenokuba ngcono uye kwagqirha.