UMary Allen
Ukukhuluphala ngokweqile, isifo sikashukela, ukwehluleka kwezinso, noma isifo senhliziyo kudinga ukudla okudlayo. Kodwa izidingo ezijwayelekile nazo ziyashintsha ngokuya ngeminyaka.
Ukuba nempilo kuze kube sekugugeni - akukhona nje lokho esikufunayo thina bantu, sikufunela nezilwane zethu. Amakati abhekwa amadala ngemva kweminyaka eyishumi nambili. Amakati aneminyaka ephakathi noma amadala aqokwa kusukela eminyakeni eyisikhombisa, lapho ubudala bokuphila bungahambisani njalo nobudala bokulandelana kwezikhathi. Ikati elinempilo elineminyaka engu-12 ubudala lingase libe lincane ngokwengqondo kunekati elingaphansi kweminyaka engu-8 elinesifo sezinso.
Inqubo yokuguga
Ukuguga kuyinqubo ehamba kancane futhi amakati amadala adinga ukunakwa okwengeziwe kubanikazi bezilwane ezifuywayo. Ngisho nasemakati anempilo, ukuguga kuletha izinguquko zomzimba. Ezingeni lamaselula, ikhono lokuvikela nokulungisa liyashintshwa, okuholela ekuqoqweni kokulimala kwamaselula (ngenxa yama-radicals mahhala) kanye nokuqoqwa kwemikhiqizo yemfucuza enobuthi (i-lipofuscin granules). Lokhu kunciphisa ukusebenza. Ezicubu, kukhona izinguquko kusilinganiso kanye nezakhiwo zezingxenye ezihlukahlukene ze-mucopolysaccharide. Lokhu kunciphisa ukunwebeka kanye namandla okubopha amanzi kanye nokungena kwe-membrane kuncipha. Ngenxa yalokhu, kunezinguquko kumetabolism, ukunciphisa ukumuncwa kanye nekhono lokuphuma komzimba, ukwehlisa inani nosayizi wamaseli futhi ngaleyo ndlela kube nokuncipha kokusebenza kwezitho. Ukuncipha komthamo wokugcina imisoco kanye nekhono elincishisiwe lokuvuselela kungabonwa. Ezinye izilwane ezindala zibonisa ukuwohloka kwejazi okuvamile, izinzwa eziwohlokayo (ukubona nokuhogela), noma ukuziphatha okushintshile. Izinguquko ezibonakala ngokomtholampilo kule nqubo ziwukuphelelwa amanzi emzimbeni, ukuncipha kokunwebeka, ukuncipha kwemisipha namathambo, nokwanda kwamafutha. Ukuncipha komthamo wokugcina imisoco kanye nekhono elincishisiwe lokuvuselela kungabonwa. Ezinye izilwane ezindala zibonisa ukuwohloka kwejazi okuvamile, izinzwa eziwohlokayo (ukubona nokuhogela), noma ukuziphatha okushintshile. Izinguquko ezibonakala ngokomtholampilo kule nqubo ziwukuphelelwa amanzi emzimbeni, ukuncipha kokunwebeka, ukuncipha kwemisipha namathambo, nokwanda kwamafutha. Ukuncipha komthamo wokugcina imisoco kanye nekhono elincishisiwe lokuvuselela kungabonwa. Ezinye izilwane ezindala zibonisa ukuwohloka kwejazi okuvamile, izinzwa eziwohlokayo (ukubona nokuhogela), noma ukuziphatha okushintshile. Izinguquko ezibonakala ngokomtholampilo kule nqubo ziwukuphelelwa amanzi emzimbeni, ukuncipha kokunwebeka, ukuncipha kwemisipha namathambo, nokwanda kwamafutha.
Izidingo zamandla nezakhamzimba uma usukhulile
Izidingo zamandla zingashintsha phakathi nokuphila kwabantu abadala. Kuyaziwa ukuthi inani eliphelele lezindleko zamandla kubantu liyehla ngokuya ngeminyaka. Izizathu zalokhu ukwehla kwesisindo somzimba esinciphile, esisebenza ngokusebenza kwe-metabolic kanye nokwehla kokusebenza komzimba. Izinja ezindala nazo zinesidingo esiphansi samandla, njengoba izinga le-basal metabolic liyehla futhi ukuzimisela ukunyakaza kuncipha. Amakati amadala anezidingo eziphansi zamandla kunamakati afika eminyakeni engaba yisithupha ubudala. Kodwa kusukela eminyakeni eyishumi nambili, okungukuthi kumakati amadala, isidingo samandla sibonakala sikhula futhi. Imbangela kusolwa ukuthi ukuncipha ngokulinganiseka kokugayeka kokudla kwamafutha engxenyeni eyodwa kwezintathu yamakati amadala. Emakatini aneminyaka engaphezu kwengu-14, amaphesenti angama-20 nawo akhombisa ukuncishiswa kokugaya ukudla kwamaprotheni, yingakho amakati akhula engase abe nesidingo esikhulayo samaprotheni. Izidingo zamaphrotheni zamakati amadala kufanele zihlangatshezwe ukuze kugcinwe isisindo semisipha isikhathi eside ngangokunokwenzeka.
Njengoba amakati amadala angalahlekelwa amavithamini amaningi ancibilika emanzini ngomchamo nangendle, ukudla kufanele kwandiswe. Ngenxa yokuncipha kokumuncwa kwamafutha, kungase futhi kube nesidingo esiphakeme samavithamini A no-E. Ukunikezwa kwe-phosphorus kufanele kuhambisane nezidingo zamakati amadala namadala, njengoba izifo zomgudu womchamo ziyizimbangela ezivame kakhulu zokufa kwamakati. .
Ukudla kwamakati asebekhulile
Njengoba inani lamakati amadala namadala likhula, kanjalo nemboni yokudla; namuhla kukhona ukudla okuningana emakethe ngokukhethekile amakati amadala noma amadala. Kodwa-ke, okuqukethwe kwezakhi zokudla okuhlukahlukene kungahluka kakhulu. Kodwa-ke, kungacatshangwa ukuthi amaprotheni kanye ne-phosphorus okuqukethwe ekudleni kwamakati amadala kuphansi kunokudla okulungele amakati amancane. Uma kungekho sifo negazi, izibalo ziphakathi kwezigaba ezijwayelekile, lokhu kudla okuthengiswayo kwamakati amadala nabadala kungcono kunalawo amakati amadala.
Amandla walokhu kudla kwamakati amadala namadala nawo abalulekile. Nakuba amakati aneminyaka ephakathi evame ukukhuluphala ngokweqile, amakati amadala ngokuvamile anenkinga yokugcina isisindo sawo. Ngakho-ke, lapho ukhetha ukudla kwamakati amadala, ondleke kahle, ukudla okungenawo amandla aphansi noma - uma kunesidingo - futhi ukudla okondla ukukhuluphala kufanelekile, kanti amakati amadala avame ukuba nesisindo esiphansi, esihlwabusayo, esinamandla futhi esinamandla kakhulu. ukudla okugayeka kalula kufanele kusetshenziswe. Yiqiniso, ukudla okudayiswayo akudingekile ukuthi kudliwe, izabelo ezifanele zingalungiselelwa ngokwakho usebenzisa iresiphi efanelekile.
Ukondla kanye nokuphathwa kwemfuyo
Amakati ngamunye kanye namakati amadala ikakhulukazi athanda ukuphila okuvamile. Lokhu kuhlanganisa izikhathi ezimisiwe zokudla. Lapho ikati livame ukuthola ukudla okuncane, impilo yansuku zonke ehlelekile futhi ehlukahlukene. Lokhu kuyiqiniso ikakhulukazi kumakati angaphakathi. Ukudla kwekati elomile kungasetshenziswa ukuthuthukisa ubuciko namakhono engqondo ngosizo lwamathoyizi omsebenzi wekati.
Amakati amadala noma amakati aphethwe izifo ze-musculoskeletal system (arthrosis) ngokuvamile adinga izinsiza zokukhuphuka ukuze afike ezindaweni azithandayo. Indawo yokudla kanye nezindawo zamanzi nazo kufanele zifinyeleleke kalula, okufanayo kusebenza namabhokisi kadoti. Lezi kufanele futhi zifinyeleleke kalula futhi zifinyeleleke ekati.
Isimo sempilo ekugugeni
Izifo zenhliziyo nezinso, kodwa futhi izifo zesibindi kanye ne-arthrosis ngokwemvelo zenzeka kaningi ngokukhula. Ucwaningo olwenziwa nguDowgray et al. (2022) uhlole impilo yamakati ayi-176 aphakathi kweminyaka eyisikhombisa neyishumi. Amaphesenti angu-54 ayenokuphazamiseka kwamathambo, amaphesenti angu-31 ayenezinkinga zamazinyo, amaphesenti angu-11 atholakala enokukhononda kwenhliziyo, amaphesenti angu-4 atholakala ene-azotemia, amaphesenti angu-3 ane-hypertension, kanti amaphesenti angu-12 atholakala ene-hyperthyroidism. Amaphesenti angu-XNUMX kuphela amakati angatholanga bufakazi besifo.
Ngakho-ke izifo zamazinyo noma izinsini zivame ukwenzeka eminyakeni ephakathi. Amakati ngokuvamile adla ngokujwayelekile futhi lapho amazinyo esehlanziwe futhi akusekho buhlungu lapho edla.
ukhuluphele
Nakuba amakati aneminyaka ephakathi evame ukuba nesisindo esiningi ngokweqile futhi akhuluphele, inani liyehla futhi kusukela eminyakeni eyishumi nambili. Ngakho, ukukhuluphala kufanele kugwenywe kukho konke ukuphila kwekati. Ukukhuluphala ngokweqile futhi ikakhulukazi ukukhuluphala ngokweqile kwenza isikhathi sokuphila sibe mfushane futhi izifo ezihlukahlukene zenzeka kaningi.
ukulahlekelwa kwesisindo somzimba
Ukulahlekelwa kwesisindo somzimba naphezu kokudla okuhle noma okwandisiwe kungase kube uphawu lwe-hyperthyroidism, isifo sikashukela, i-IBD (isifo samathumbu esivuthayo), noma i-lymphoma yamathumbu amancane. Ukuncipha kokugayeka kokudla ukudla kufanele kubhekwe njengembangela. Izifo nobuhlungu emazinyweni noma ezinsinini kungaba nomthelela ekwehliseni izinga lokudla, futhi umuzwa oncishisiwe wephunga nokunambitha nakho kungaholela ekwehliseni ukudla okudliwayo.
Ukuncipha kwesisindo emakati amadala kufanele ngaso sonke isikhathi kuphenywe futhi imbangela ilungiswe ngokushesha ngangokunokwenzeka. U-Perez-Camargo (2004) ubonise ocwaningweni olwenziwa kabusha lwamakati angama-258 ukuthi lawo makati abulawa umdlavuza, ukwehluleka kwezinso, noma i-hyperthyroidism aqala ukwehlisa isisindo ngokwesilinganiso cishe iminyaka eyi-2.25 ngaphambi kokufa kwawo.
Ukunakekelwa kokudla kwezifo
Njengoba izifo ezihlukahlukene ziholela ezidingweni ezihlukahlukene zokudla okunomsoco, ukudla kwamakati asebekhulile kufanele ngaso sonke isikhathi kulungiswe ukuze kuhambisane nesimo sawo somsoco kanye nezidingo zesifo, uma zikhona.
izifo zenhliziyo
Njengoba ukuntuleka kwe-taurine kwaqashelwa njengembangela ye-dilated cardiomyopathy, i-hypertrophic cardiomyopathy manje isiyisifo senhliziyo esivame kakhulu (cishe amaphesenti angama-70 azo zonke izifo zenhliziyo) emakati. Ngisho nesifo senhliziyo, iziguli ezikhuluphele kufanele zehliswe kancane kancane. Ocwaningweni lukaFinn et al. (2010) ukusinda kwamakati anesifo senhliziyo kwakuhlotshaniswa kakhulu nesisindo somzimba nesimo somsoco; amakati angaphansi kakhulu futhi akhuluphele kakhulu ayesinda kokufushane kakhulu.
Ukunikezwa kwamaprotheni kufanele kuhambisane nezidingo, ukugcwala ngokweqile kufanele kugwenywe ukuze kungathwali isibindi nezinso ngokungadingekile. Ukudla kufanele kuhlukaniswe ngezidlo ezimbalwa - okungenani ezinhlanu - ukugwema i-diaphragm ephakeme kanye nokuqinisekisa ukutholakala kwamandla ezigulini ze-cachectic.
Ukuvinjelwa kwe-sodium kufanelekile kuphela uma kukhona ukugcinwa kwamanzi. Ukuqukethwe kwe-sodium ephezulu kakhulu ekuphakeleni kufanele kugwenywe. Ekudleni kwamakati amadala, okuqukethwe kwe-sodium kuvame ukuba kumaphesenti angu-1 ngesisekelo sendaba eyomile.
Imithi ethile, efana ne-ACE inhibitors kanye nama-aldosterone antagonists, ingabangela i-hyperkalemia, kodwa ubungozi kungenzeka bube buncane kumakati. Kunconywa u-0.6-0.8 wamaphesenti e-potassium ku-DM feed.
Ucwaningo kubantu nasezinjeni lubonise ukuthi i-long-chain n-3 fatty acids (i-eicosapentaenoic acid ne-docosahexaenoic acid) inganciphisa ukwakheka kwama-cytokines abangela ukuvuvukala futhi ngaleyo ndlela anciphise ingozi ye-cachexia yenhliziyo. Lawa ma-fatty acids nawo anomphumela we-antithrombotic, ongaba yinzuzo kumakati athambekele ekuhlanganisweni kweplatelet okungase kuqalwe ngokushesha. Kungacatshangwa ukuthi ukuphathwa kwe-L-carnitine nakho kunomphumela onenzuzo kumakati anezifo zenhliziyo. Kubalulekile ukuqinisekisa ukuthi kukhona ukutholakala okwanele kwe-taurine.
Ukwehluleka kwezinso okungamahlalakhona
Ukwehluleka kwezinso okungapheli, umonakalo oqhubekayo kancane kancane ongalungiseki nokulahlekelwa ukusebenza kwezinso, ngokuvamile kuthinta izilwane ezindala kusukela eminyakeni eyisikhombisa noma eyisishiyagalombili. Lesi sifo sivame ukungabonakali isikhathi eside, ngoba cishe amaphesenti angama-30-40 kuphela amakati abonisa izimpawu ezijwayelekile ze-polyuria ne-polydipsia. Ngakho-ke, amakati anempilo lapho kutholwe khona amanani ezinso aphezulu kufanele ashintshelwe ekudleni kwezinso ngokushesha.
Amaprotheni kanye ne-phosphorus yizici ezibalulekile ekulawuleni ukudla kokuhluleka kwezinso okungapheli. Ukusebenza kwezinso okukhawulelwe kuholela ekugcinweni kwezinto zomchamo, njengoba kuboniswa ukwanda kwamazinga e-urea egazini lezilwane ezithintekile. Uma ukudla kuqukethe amaprotheni amaningi, kufanele kukhishwe i-urea eyengeziwe, futhi lapho amandla ezinso edlula, i-urea inqwabelana egazini. Ngakho-ke, ukuncipha kokuqukethwe kwamaprotheni ekudleni kubaluleke kakhulu esimweni sokukhuphuka kwamazinga e-urea egazini, futhi ngoba i-epithelia ye-tubular yonakaliswa ukumuncwa kabusha kwe-tubular kwamaprotheni emchameni wokuqala kanye nokuqhubekela phambili komonakalo kumchamo. izinso ziyakhuthazwa. Njengoba ukudla okuningi kwamakati, ikakhulukazi ukudla okumanzi,
Ngaphezu kokunciphisa okuqukethwe kwamaprotheni, ukuncipha kokuqukethwe kwe-phosphorus ekudleni noma ukunciphisa ukumuncwa kwe-phosphorus ngokusebenzisa ama-phosphate binder kubaluleke kakhulu. Ukuncipha komthamo wezinso wokuthungatha izinso kubangela ukuba i-phosphorus igcinwe emzimbeni, okuholela ku-hyperphosphatemia nokulimala okwengeziwe ezinso. Imfuneko ye-phosphorus yekati iphansi futhi ukuncipha kokuqukethwe kwe-P ekudleni, okuholela ekwehleni ngaphansi kwaleli nani elidingekayo, akunakwenzeka ngoba inyama ngayinye isivele inokuqukethwe okuphezulu kwe-P. Kodwa-ke, ucwaningo luye lwabonisa ukuthi ama-inorganic P compounds ikakhulukazi alimaza izinso ngaphezu kwe-phosphorus etholakala kuma-organic compounds enyameni. Lezi zinhlanganisela ze-P ezingaphili zisetshenziswa njengezithasiselo zobuchwepheshe ekukhiqizeni ukudla. Ngakho-ke, kumakati anesifo sezinso, ukudla okukhethekile okuvela ekuhwebeni kwezidakamizwa okunokuqukethwe kwe-P okungamaphesenti angu-0.1 ekudleni okumanzi noma amaphesenti angu-0.4 ekudleni okomile noma izabelo ezibalwe ngokufanelekile ozilungiselelayo.
isifo sikashukela mellitus
Amakati aneminyaka engaphezu kweyisikhombisa asengozini enkulu yokuba nesifo sikashukela i-mellitus (DM). Ngaphezu kweminyaka yobudala, izici eziyingozi zihlanganisa ukukhuluphala, ukungasebenzi, uhlanga, ubulili, nemithi ethile. Ngenxa yokuthi ukukhuluphala kunciphisa ukuzwela kwe-insulin futhi kwandisa ukumelana ne-insulin, amakati akhuluphele anamathuba aphindwe kane okuba ne-DM kunamakati anesisindo esikahle. Amakati aseBurma nabesilisa basengozini enkulu, futhi i-progesterone ne-glucocorticoids ingabangela ukumelana ne-insulin kanye ne-DM elandelayo.
Uhlobo 2 lwe-DM luwuhlobo oluvame kakhulu emakati. NgokukaRand noMarshall, amaphesenti angama-80-95 amakati anesifo sikashukela anesifo sikashukela sohlobo 2. Ukubekezelelwa kweglucose kuphansi emakatini kunabantu noma ezinjeni. Ngaphezu kwalokho, i-gluconeogenesis ayikwazi ukuncishiswa ngisho nalapho kukhona ama-carbohydrate amaningi.
Njengoba ukukhuluphala kuyisici esiyingozi enkulu futhi ukuncipha kwesisindo kwandisa ukuzwela kwe-insulin, ukuncipha kwesisindo kuyinto ehamba phambili kukho kokubili ukwelashwa kanye nokuvimbela. Kodwa-ke, abanikazi bezilwane ezifuywayo bavame ukuqaphela lesi sifo kuphela lapho amakati edla kabi futhi esevele elahlekelwe isisindo.
Njengoba i-hyperglycemia idala ukulimala kwamaseli e-beta, i-hyperglycemia eqhubekayo kufanele ilashwe kusenesikhathi. Ukulungisa ukudla ukuze kubhekelwe isimo sokudla okunempilo kanye nokwelashwa okufanele kungaholela ekuxolelweni, okufana nalokho okubonwa kubantu abanesifo sikashukela sohlobo 2. Kubantu, ukuncipha kwesisindo ngamaphesenti ayi-10 nje kuholela ekwandeni kokuzwela kwe-insulin.
Amakati akhuluphele kufanele ehle isisindo kancane futhi athole kuphela amaphesenti angama-70-80 wezidingo zamandla (okubalwa ngokulinganisa isisindo somzimba esifanele) ukuze athole ukuncipha kwesisindo esisondele kumaphesenti angu-1/ngeviki. Amakati asevele ehlile isisindo adinga ukubuyisela ukudla okwanele ngokushesha ukuze anciphise ukulimala kwesibindi. Ukudla okunamandla, okugayeka kakhulu, futhi okumnandi okunokuqukethwe kwamaprotheni amaningi (> 45 amaphesenti ku-dry matter (DM), ama-carbohydrate aphansi (< 15 amaphesenti), kanye ne-low crude fiber (< 1 percent) okuqukethwe) kuyanconywa (Laflamme kanye no-Gunn-Moore 2014). Amakati akhuluphele kufanele futhi anikezwe ukudla okunamaprotheni amaningi ukuze agweme ukulahlekelwa isisindo semisipha. I-fiber engahluziwe ingaba phezulu kumakati akhuluphele kakhulu kodwa kufanele ibe ngaphansi kwamaphesenti angu-8 we-DM.
Lapho welapha amakati anesifo sikashukela athembele ku-insulin, izikhathi zokudla cishe azibaluleki kangako ekuphatheni. I-Postprandial hyperglycemia emakati ihlala isikhathi eside futhi ayiphezulu njengezinja, ikakhulukazi uma inikezwa ukudla okunamaprotheni amaningi kanye ne-low-carbohydrate. Kodwa-ke, ukuphakela i-ad libitum akunakwenzeka kumakati akhuluphele kakhulu. Kulezi zimo, ngokufanelekile, ukudla okuncane kufanele kunikezwe njalo ngezikhathi ezimisiwe usuku lonke. Uma le ndlela yokudla ingenzeki, ukudla kufanele kuhambisane nokuphathwa kwe-insulin. Ezilwaneni ezinomsindo, ukudla kunikezwa ngaphambi kokuphathwa kwe-insulin ukuvimbela i-hypoglycemia uma ikati lenqaba ukudla ukudla.
Njengoba i-polydipsia ikhona ku-DM, kubalulekile ukuqinisekisa ukuthi kunikezwa amanzi anele. Amakati aphelelwe amanzi emzimbeni kanye nalawo aphethwe yi-ketoacidosis adinga uketshezi lwabazali. Inani lamanzi ikati eliwaphuzayo lihambisana kahle nezinga likashukela egazini futhi libonisa ukuthi isilwane sisendleleni efanele noma kuyadingeka yini ukuhlolwa kabusha nokulungiswa kwe-insulin.
Umbuzo Ovame Ukubuzwa
Yini engingayenza ngekati lami elidala?
Phendula ezidingweni zekati lakho elidala futhi wenze kube lula ngalo ukuthi lihlehle. Indawo ethule, ethambile yokulala ikati elingafinyelela kalula kuyo iyimfuneko. Uma ikati lakho lingasafaneleki ngokomzimba, akufanele lisagxumela ukuze lifinyelele endaweni yalo yokulala.
Wazi kanjani ukuthi ikati liyahlupheka?
Ukuma Okushintshile: Uma ikati lisezinhlungwini, lingase libonise ukuma okushubile, libe nesisu, liqhuge, noma lilengise ikhanda. Ukulahlekelwa ukudla: Ubuhlungu bungaphazamisa izisu zamakati. Ngenxa yalokho, amakati asezinhlungwini ngokuvamile adla kancane noma angadli nhlobo.
Ingabe ukudla kwabadala kuyasiza kumakati?
Amakati amadala anesidingo esikhulayo samavithamini namaminerali, njengoba umsebenzi we-enzyme wezitho zokugaya uyancipha ngokukhula. Ngakho-ke, lesi sidingo kufanele simbozwe ngokudla okufanele abantu abadala. Kuyafaneleka futhi ukuphakela ukudla okunokuqukethwe okuphansi kwe-phosphorus.
Yisiphi isikhathi esingcono kakhulu sokuphakela amakati?
Yondla ngesikhathi esifanayo noma nini lapho kungenzeka. Lungisa ukuphakela ukuze kuhambisane nekati lakho: Amakati amancane adinga ukudla okuthathu kuya kwezine ngosuku. Izilwane ezindala kufanele zidliwe kabili ngosuku: ekuseni nakusihlwa. Amakati amadala kufanele avunyelwe ukudla kathathu ngosuku.
Ingabe kufanele uphakele namakati ebusuku?
Indlela ikati elidla ngayo isho ukuthi lidla ukudla okuncane okungafika ku-20 usuku lonke – ngisho nasebusuku. Ngakho-ke kuyinzuzo uma unikeza ukudla ngaphambi nje kokulala ukuze izinyane lekati likwazi ukudla ebusuku uma kunesidingo.
Ungakwazi yini ukuhlanganisa ukudla kwekati okomile nokumanzi?
Ukumboza izidingo zamandla ekati lakho ngokudla okumanzi nokomile, sincoma ukuthi uhlukanise inani eliphelele lokudla ngo-3 bese ukuphakela ngale ndlela elandelayo: Nikeza ikati lakho u-2/3 yenani lokudla lokudla okumanzi futhi ukuhlukanise kube izabelo ezimbili (isb. ibhulakufesi nedina).
Ikuphi ukudla kwekati okunempilo?
Inyama yemisipha ethambile evela ku-veal, yenkomo, imvu, inyamazane, unogwaja, kanye nenkukhu ifanelekile. Isibonelo, inyama yenkukhu efana nenhliziyo, isisu, nesibindi (isixwayiso: izingxenye ezincane kuphela) akubizi futhi amakati amukelekile.
Kungani amakati amadala eba ncane kangaka?
Mncane noma mncane kakhulu? Amakati angakala kangakanani? Singakunikeza konke okucacile: Kuyinto evamile ukuthi amakati ehle isisindo njengoba ekhula. Ubunzima bemisipha kanye nezicubu ezixhumeneyo ziyehla, okwenza ikati lakho libonakale lilula futhi liphinde libe lincane.
Ubudala buzibonakalisa kanjani emakatini?
Izimpawu ezijwayelekile zokuguga emakatini
Ngokuvamile, ijazi liba lifiphele ngokukhula futhi lilahlekelwe ukukhanya kwalo. Ngenxa yokuguga, uboya bamakati buvame ukubukeka buhlangene, ngoba amakhala oboya athintekile awasakwazi ukwenza inhlanzeko yomuntu siqu eyanele ekugugeni.