Ubuhlungu bemisipha yomlenze ngemuva

1. I-Myositis: I-Myositis ingenye yezimbangela ezivelele zobuhlungu emisipha yomlenze kusukela ngemuva.
   Lokhu kuvuvukala kungase kwenzeke ngenxa yokusebenzisa ngokweqile kwemisipha noma ukungezwani okukhulu kwemisipha.
   Kunconywa ukusebenzisa iqhwa endaweni ethintekile futhi uphumule kuze kube yilapho ubuhlungu buyancipha futhi imisipha iyancipha.
2. Ukulimala kwezemidlalo: Ukuzivocavoca ngokungalungile noma ngaphandle kokufudumala okwanele nokwelula imisipha kungase kubangele ukulimala emsipha wethole ngemuva.
   Kungcono kakhulu ukugwema ukuphinda ukunyakaza okufanayo okucindezelayo esikhathini eside futhi uxhumane nomqeqeshi wezemidlalo ukuze anikeze isiqondiso esifanele ngokuzivocavoca.
3. I-Ankle sprain: Ukulimala kwe-ankle kungabangela nobuhlungu ngemuva komsipha wamathole, ngenxa yokucindezela ngokweqile emisipha ezungeze iqakala.
   Kunconywa ukusebenzisa iqhwa, ukuphumula unyawo oluthintekile, futhi ugqoke isicathulo sokuhamba esifaneleka kakhulu ukusekela iqakala.
4. I-tendonopathy: Izintambo ezingemuva kwemisipha yomlenze zingase zidabuke noma zilimale, okuholela ebuhlungu obukhulu.
   Kunconywa ukulandela uhlelo lokwelapha ngokomzimba okuhloswe ngalo ukuqinisa imisipha nokukhulula ubuhlungu.
5. Ezinye izifo: Ezinye izifo ezingapheli zingabuye zibe yimbangela yobuhlungu bemisipha yomlenze ngemuva, njenge-arthritis noma i-varicose veins.
   Kufanele ubone udokotela ukuze ahlole futhi alaphe lezi zimo.

Ithebula: Izivivinyo zokwelapha ubuhlungu emsipha wenkonyane kusukela emhlane

Yini ebangela ubuhlungu bemisipha yomlenze wangemuva?

Imisipha yomlenze wangemuva ibhekwa njengenye yemisipha ebaluleke kakhulu emzimbeni, njengoba ifaka isandla ekuqedeni ukunyakaza okuningi kwansuku zonke nemisebenzi.
Kodwa-ke, abanye abantu bangase bazwe ubuhlungu kulo msipha, okuthinta ikhono labo lokuhamba nokwenza imisebenzi yansuku zonke evamile.

Uma uhlushwa ubuhlungu bemisipha yomlenze wangemuva, kungase kube nezimbangela eziningana.
Kulesi sihloko, sizobheka ezinye zalezi zimbangela ezingase zibe khona kanye nendlela yokwelapha.

1. Ukuqina kwemisipha:

• Ukucindezeleka kwemisipha kwenzeka lapho imisipha yomlenze ingaphansi kokucindezeleka ngokweqile ngesikhathi sokuzivocavoca noma imisebenzi eqinile.
• Imisipha yemisipha ingase idabuke ngenxa yalokhu kucindezeleka, okuholela ebuhlungu obukhulu nokuvuvukala emisipha yomlenze wangemuva.

Izindlela zokwelapha ukuqina kwemisipha:

• Phumula futhi uyeke imisebenzi ebuhlungu.
• Faka iqhwa endaweni ethintekile ukuze unciphise ubuhlungu nokuvuvukala.
• Gcoba kahle imisipha ethintekile ukuze uthuthukise ukujikeleza kwegazi futhi ukhulule i-spasm.
• Yenza izivivinyo ezivamile zokwelula nokuqinisa imisipha ukuze uqinise imisipha yethole futhi ugweme ukulimala esikhathini esizayo.

2. I-Achilles tendonitis:

• Ukuvuvukala kwethenda ye-Achilles emlenzeni wangemuva kungabangelwa ukunyakaza okuphindaphindiwe noma ukukhathala kwemisipha.
• I-Tendinitis ibangela ubuhlungu obuqhubekayo emisipha ethintekile, futhi ingase ihambisane nokuvuvukala nomkhuhlane wendawo.

Izindlela zokwelapha i-Achilles tendonitis:

• Phumula futhi ugweme imikhuba esebenzayo eyandisa ubuhlungu.
• Gcoba ngobumnene futhi welule i-tendon evuthayo ukuze ukhulule ubuhlungu futhi uthuthukise izakhiwo ze-tendon.
• Ukusetshenziswa kwesikhashana kwezidakamizwa ezilwa nokuvuvukala ukuze kwehliswe ukuvuvukala nobuhlungu.
• Bona i-physiotherapist ukuze uthole izikhathi ezingokwezifiso ze-physiotherapy ukuze usheshise inqubo yokuphulukisa.

3. Izinkinga ze-venous:

• Izinkinga zemithambo yegazi, njengokunqwabelana koketshezi emithanjeni yomlenze, kungaba esinye isizathu sobuhlungu bemisipha yomlenze wangemuva.
• Lesi sifo sihambisana nokuvuvukala nokubomvu endaweni yemisipha, futhi ubuhlungu bungakhula lapho umi isikhathi eside noma ngemva kokuzama ukuhamba.

Izindlela zokwelapha izinkinga ze-vascular:

• Odokotela batusa ukugqoka amasokisi noma ukucindezela ukuze kuthuthukiswe ukugeleza kwegazi nokukhulula ubuhlungu.
• Kwezinye izimo, odokotela bangase basikisele ukuhlinzwa ukuze kulungiswe imithambo noma kukhishwe imigodi.

Ngingabuqeda kanjani ubuhlungu bemisipha yomlenze?

Ngingabuqeda kanjani ubuhlungu bemisipha emlenzeni?

Ubuhlungu bemisipha emlenzeni bungacasula futhi bube buhlungu, kodwa ezinye izinyathelo zingathathwa ukuze kudambise ubuhlungu futhi kusheshiswe inqubo yokuphulukisa.
Kulesi sihloko, sizokunikeza amathiphu nezeluleko zokuthi ungaqeda kanjani ubuhlungu bemisipha emlenzeni.

1. Sebenzisa iqhwa

• Faka amaphakethe eqhwa emlenzeni obuhlungu imizuzu engu-15 kuya kwengu-20 izikhathi eziningana ngosuku.
  Lokhu kungasiza ukunciphisa ukuvuvukala nokucasuka emisipha.
• Qinisekisa ukuthi ugoqa iqhwa ngethawula noma indwangu ngaphambi kokuligcoba ngqo esikhumbeni ukuze ugweme ukubanda kwesikhumba.

2. Ukuphrinta kwemisipha

• Bamba ikama noma enye into enemiphetho ebukhali.
• Sebenzisa into ecijile ukuze ucindezele ngobumnene umsipha obuhlungu bese uwunyakazisa ngepeni lokubhala ngezindlela eziphambene imizuzwana engama-30.
• Lo msebenzi ungadambisa i-muscle spasm futhi uthuthukise ukugeleza kwegazi endaweni ethintekile.

3. Ukubhucungwa kwemisipha

• Sebenzisa uwoyela wokubhucunga noma ukhilimu opholile ukuze ugcobe imisipha ebuhlungu.
• Hambisa iminwe yakho ngobumnene ukuze usebenzise ukucindezela okuncane emsipha ngokunyakazisa okuyindilinga.
• Ukubhucunga kungasiza ukuthuthukisa ukujikeleza kwegazi endaweni futhi kudambise ukungezwani nobuhlungu.

4. Sebenzisa usawoti we-Epsom

• Xuba isipuni esingu-XNUMX ngasinye sikasawoti we-Epsom nesoda yokubhaka emanzini afudumele.
• Gcoba imilenze yakho kule ngxube imizuzu engu-15.
• Usawoti we-Epsom ususa ubuthi emzimbeni futhi upholise imisipha ebuhlungu.

5. Ukushintsha umsebenzi womzimba

• Uma uhlushwa ubuhlungu bomlenze obuphindaphindiwe, kungase kube ngcono ukushintsha imisebenzi yakho yomzimba.
• Yehlisa umthwalo emilenzeni futhi ugweme imidlalo eqinile isikhathi eside.
• Futhi qiniseka ukuthi wenza izivivinyo zokuzelula nokuqinisa imisipha ngaphambi nangemva kokuzivocavoca ukuze ugweme ukulimala kwemisipha.

6. Bonana nodokotela wakho

• Uma ubuhlungu bomlenze buqhubeka noma buba nzima, ungase ube nesinye isimo sezempilo esidinga ukubonisana nodokotela.
• Udokotela wakho angakunikeza ukuxilongwa okunembile futhi akunikeze ukwelashwa okufanele kwesimo sakho.

Lithini igama lomsipha womlenze wangemuva?

Umsipha wethole ungomunye wemisipha ebaluleke kakhulu emzimbeni, njengoba udlala indima enkulu ekusekeleni ukuhamba nokunyakaza.
Lo msipha uqukethe iqembu lemisipha esebenza ndawonye ukuhambisa umlenze nokuthuthukisa amandla.
Ngezansi sizobuyekeza amanye amagama emisipha yomlenze wangemuva:

1. I-Triceps gastrocnemius (i-gastrocnemius ne-soleus): Lo msipha mkhulu futhi obonakala kakhulu eqenjini lemisipha yomlenze wangemuva.
   Iqukethe amakhanda amathathu: amathole (i-tibia ne-soleus), esuka phezulu ethangeni futhi egcina emathanjeni eqakala.
   Lo msipha usebenza ukunyakaza nokuzinza ngenkathi uhamba futhi ugijima.
2. I-Plantar muscle: Lo msipha ubhekwa njengenye yemisipha ebalulekile emlenzeni wangemuva.
   Iqala kusukela eqakaleni futhi idlulele esithendeni, futhi isiza ekuguqukeni nasekukhuliseni unyawo neqakala.
3. Imisipha ye-Popliteal: Lo msipha ungomunye wemisipha ende futhi emincane emlenzeni wangemuva.
   Atholakala ezinhlangothini zamathole futhi anomthelela ekuguqukeni nasekukhuliseni unyawo.
4. I-Flexor digitorum longus: Lo msipha utholakala ngaphansi komlenze futhi ugoba izinzwane.
5. I-Flexor hallucis longus: Lo msipha utholakala ngaphansi komlenze futhi unomthelela ekunyakazeni kwe-hallucis longus.

Yikuphi ukuntula kwamavithamini okubangela i-muscle spasm?

I-muscle cramping inkinga evamile abantu abaningi ababhekana nayo, futhi kungase kube nezici eziningana ezinomthelela kulawa majaqamba abuhlungu.
Esinye salezo zici ukuntuleka kwamavithamini adingekayo ohlelweni lwemisipha olunempilo.
Kulesi sihloko, sifunde ngokuntuleka kwamavithamini okungase kubangele amajaqamba emisipha.

1. I-Vitamin B6:
   I-Vitamin B6, eyaziwa nangokuthi i-pyridoxine, ingenye yezinto ezibalulekile ekuvimbeleni ukugoqa kwemisipha.
   Ngaphezu kwendima yayo ekwakhekeni kwamangqamuzana egazi abomvu, ukuntuleka kwevithamini B6 kungase kubangele ubuhlungu bemisipha ngenxa yamajaqamba.
   Phakathi kwezimpawu zokuntula kungase kube imfiva noma izilonda emlonyeni.
   Ngakho-ke, kuyadingeka ukudla ukudla okucebile ngalevithamini, njengamazambane, beet, inkukhu, nenhlanzi.
2. I-Vitamin B12:
   Ukushoda kwe-Vitamin B12 kungase kuholele ku-anemia kanye nokuntuleka kwamangqamuzana abomvu egazi, okuthinta ukuhlinzekwa komoyampilo ezingxenyeni ezithile zomzimba.
   Ngaphezu kwalokho, i-vitamin B12 ibalulekile empilweni yezinzwa, njengoba inomthelela ekukhiqizweni kwento ebizwa ngokuthi i-myelin, edlala indima ebalulekile enqubweni ye-nerve conduction.
   Imithombo kavithamini B12 ihlanganisa inyama, inhlanzi, amaqanda nobisi.
3. I-Vitamin D:
   Ukushoda kwe-Vitamin D kungase kube imbangela ye-muscle spasms nobuhlungu obuqhubekayo.
   Kuyaziwa ukuthi le vithamini idlala indima ebalulekile ekuqiniseni amathambo nemisipha.
   Ukuntuleka okukhulu kwevithamini D kungaholela ekwehleni kwemisipha kanye nokwanda kobuthakathaka.
   Imithombo emihle kavithamini D ihlanganisa izinhlanzi ezinamafutha njengesaumoni nosardine, nobisi oluqiniswe ngamavithamini.
4. I-Vitamin E:
   I-Vitamin E idlala indima ebalulekile ekuvikeleni amangqamuzana omzimba emonakalweni we-oxidative.
   Ukuntuleka kwale vithamini kungase kubonise ukuthi kungenzeka amajaqamba emisipha.
   Imithombo ecebile kavithamini E ihlanganisa ukwatapheya, imbewu namantongomane.

Ngikuphatha kanjani ukungezwani kwemisipha ekhaya?

Ukuqina kwemisipha kungaba buhlungu futhi kucasule, futhi kungase kuthinte ukunyakaza kwakho kwansuku zonke.
Kodwa asikho isidingo sokukhathazeka, ezimweni eziningi ukungezwani kwemisipha kungelashwa ekhaya.
Kulesi sihloko, sizobuyekeza amathiphu awusizo okwelapha ukungezwani kwemisipha ngezindlela zemvelo neziphephile.
Qhubeka ufunde ukuze uthole okwengeziwe!

1. Faka ama-compress afudumele noma abandayo:
   Enye indlela ephumelelayo yokudambisa imisipha yemisipha ukusebenzisa ukushisa noma ukubanda.
   Ukucindezela okufudumele kungasetshenziswa endaweni eshubile ukuze kuthobe imisipha futhi ibasize bakhululeke.
   Ngaphezu kwalokho, ukucindezela okubandayo kungasetshenziswa ukunciphisa ukuvuvukala nokukhulula ubuhlungu.
   Sebenzisa indlela othola ukuthi inempumuzo ephumelela kakhulu futhi ikhulula ubuhlungu esimweni sakho esithile.
2. Ukuzilolonga okuxekethile okubuthakathaka:
   Uma uhlushwa ukucindezeleka kwemisipha, ukwelula imisipha ethintekile kungadingeka ukuze unciphise ukungezwani futhi ukwandise ukuguquguquka kwemisipha.
   Thola izivivinyo ezinwebekayo ezifanele indawo yokungezwani kwemisipha futhi ukusebenzise ngokucophelela.
   Lezi zivivinyo zingakusiza uthuthukise ukuguquguquka kwakho futhi unciphise ingozi yokuphindaphinda imisipha edonsayo esikhathini esizayo.
3. Sebenzisa amakhambi emvelo:
   Kuneminye imikhiqizo yemvelo engasiza ukukhulula ukungezwani kwemisipha futhi isheshise inqubo yokuphulukisa.
   Isibonelo, amafutha e-lavender angasetshenziswa ukubhucunga indawo ethintekile futhi akhulule ukungezwani kwemisipha.
   Amafutha e-ginger nawo anezindawo zokulwa nokuvuvukala futhi angase aphumelele ekwehliseni ubuhlungu nokuvuvukala.
   Ukuzama amanye alawa makhambi emvelo kungase kube yinzuzo esimweni sakho esithile.
4. Ukudla kwamaprotheni:
   Ukudla okunomsoco kubalulekile enqubweni yokutakula kusuka ekucindezelekeni kwemisipha.
   Qinisekisa ukuthi udla amaprotheni anele ngemva kokuzivocavoca, njengoba amaprotheni asiza ukukhulula imisipha futhi anciphise ukuvuvukala nokucinana okubangelwa ukuvivinya umzimba.
   Ungathola amaprotheni emithonjeni yokudla efana nenkukhu, inhlanzi, okusanhlamvu, nobhontshisi.
5. Ukuphumula nokuphumula:
   Ngezinye izikhathi, indlela engcono kakhulu yokwelapha ubunzima bemisipha iwukuba unikeze umzimba wakho ukuphumula okudingekayo nokuphumula.
   Gwema imisebenzi ekhandlayo yomzimba futhi unikeze imisipha yakho isikhathi esanele sokululama.
   Sebenzisa izinsiza zokunethezeka njengemicamelo efudumele namabhavu afudumele ukuze ukhulule ama-spasms kanye nemisipha ecindezelekile.

Uyini umehluko phakathi kwe-muscle spasm kanye nokuqina kwemisipha?

Uma uhlushwa ubuhlungu bemisipha, kungenzeka ukuthi uzwile amagama athi "i-muscle cramp" kanye "nobunzima bemisipha."
Nakuba la magama amabili ebhekisela esimweni esenzeka emisipha, ngalinye linencazelo ehlukile.
Kulesi sihloko, sizobheka umehluko phakathi kwe-muscle spasm kanye nokucindezeleka kwemisipha.

1. I-spasm yemisipha:

• I-muscle spasm ukufinyela okungazelelwe, okungahlosiwe komsipha noma iqembu lemisipha.
• I-muscle spasm kwenzeka lapho umsipha ugoqa ngokuzenzakalelayo futhi ufinyela kabuhlungu.
  I-muscle spasm ngokuvamile ihambisana nomuzwa wokungakwazi ukusebenzisa umsipha othintekile.
• I-muscle spasm yisimo esivamile futhi ingabangela ubuhlungu obukhulu isikhathi esifushane.
• Ukuqina kwemisipha kungase kubangelwe ukukhathala, ukuntula uketshezi, ukuntula i-potassium noma i-magnesium, ukuchayeka emakhazeni amakhulu, noma isifo esithile esingamahlalakhona.

2. i-cramp:

• Ubunzima bemisipha yisimo esenzeka lapho umsipha welulelwa ngaphandle kokukwazi ukufinyela.
• Uma umsipha ucindezelwa, uhlala endaweni eyeluliwe futhi awukwazi ukugoqa, okubangela ubuhlungu nokucindezeleka emsipha othintekile.
• Ukucindezeleka kwemisipha ngokuvamile kwenzeka lapho umzamo womzimba ukhuphuka noma lapho imisipha ingaphansi kokucindezeleka ngokweqile.
• Ukucindezeleka kwemisipha kungahambisana nobuhlungu obukhulu nobunzima bokuhambisa imisipha ethintekile.

Ithebula elilandelayo lifingqa umehluko phakathi kwe-muscle spasm kanye nokuqina kwemisipha:

Kunini lapho ubuhlungu bemisipha bubucayi?

Lapho umuntu ezwa ubuhlungu bemisipha, angase azibuze ukuthi lezi zinhlungu zivamile yini noma zibonisa okuthile okungathi sína.
Ikakhulukazi, ubuhlungu bemisipha bujwayelekile, abubi kakhulu, futhi buhamba nokuphumula nesikhathi, kodwa kwezinye izimo, ubuhlungu bungase bube umphumela wenkinga yezempilo edinga ukunakekelwa kwezokwelapha.
Kulesi sihloko, sizobheka ezinye izimpawu zokuthi ubuhlungu bemisipha bungase bube bukhulu.

1. Ukuphikelela kobuhlungu: Ubuhlungu bemisipha ngokuvamile buhamba phakathi nesikhathi esifushane, njengezinsuku ezimbili noma ngaphansi.
   Uma ubuhlungu buqhubeka isikhathi eside ngaphandle kokuthuthukiswa, lokhu kungase kube uphawu lwenkinga yezempilo enzima kakhulu.
2. Ukushintsha kwezimpawu: Uma ubuhlungu bemisipha buqala ngokushintsha kwezinye izimpawu, njengokushisa okukhulu, ubuhlungu bamalunga, noma ukuvuvukala okungavamile, lokhu kungase kube uphawu lokuvuvukala noma ukutheleleka.
3. Ubunzima bokunyakaza: Uma ubuhlungu bukuvimbela ekwenzeni ukunyakaza okuvamile kwansuku zonke, njengokuphakamisa izinto noma ukuhamba, lokhu kungase kube ubufakazi bokulimala okunzima okudinga ukunakekelwa kwezokwelapha.
4. Ukushintsha umbala noma ukuvuvukala kwemisipha: Uma ubona noma yikuphi ukuguquguquka kwemisipha noma ukuvuvukala okungavamile, lokhu kungase kube ubufakazi bokuwohloka kwemisipha noma ukuhlakazeka kwelunga.
5. Umlando Wezempilo: Uma unomlando wezifo ezingapheli ezifana ne-rheumatoid arthritis noma i-fibromyalgia, ubuhlungu bakho bungase bube umphumela wokuwohloka kwalezi zimo futhi kungadinga ukubonisana nodokotela.

Ingabe ubuhlungu bomlenze buwuphawu lwesifo senhliziyo?

Kuyaziwa ukuthi ubuhlungu besifuba buwuphawu lwesifo senhliziyo futhi kuthathwa njengophawu oluqinile lwezinkinga zenhliziyo.
Kodwa ingabe ubuhlungu bomlenze bungaba inkomba yesifo senhliziyo? Kulesi sihloko sizobhekana nalolu daba futhi sibheke ucwaningo lwakamuva mayelana nalokhu.

Kungase kukumangaze ukuthi ubuhlungu bomlenze akulona uphawu oluvamile lokuhlaselwa yinhliziyo.
Nokho, kunezifundo ezithile ezibonisa ukuthi ubuhlungu bomlenze bungase bube inkomba yezinkinga zenhliziyo.
Ngokwalezi zifundo, cishe amaphesenti angu-5 amacala obuhlungu bomlenze ahlobene nesifo senhliziyo.

Esikhathini esidlule, kwakungavamile ukuba ubuhlungu bomlenze nobuhlungu besifuba kwenzeke ngesikhathi esifanayo.
Kodwa-ke, kusanda kuboniswa ukuthi kukhona ukuxhumana phakathi kobuhlungu bomlenze nempilo yenhliziyo.
I-German Foundation for Cardiology ixwayisa ngokuthi ubuhlungu bomlenze bungase bubonise ingozi yokuhlaselwa yinhliziyo.
Ngakho-ke, uma unezinhlungu emilenzeni nezinye izimpawu ezingavamile njengokuphelelwa umoya, kungase kube ngcono ukuxhumana nodokotela wakho ngokushesha.

Kunezimbangela eziningi ezingase ziholele ebuhlungu bemilenze futhi zibe yingozi empilweni yenhliziyo.
Esinye salezi zimbangela i-atherosclerosis, ukuphazamiseka kwemithambo yegazi okungaholela ekugelezeni kwegazi okwanele emisipha yenhliziyo.
Kufanele ubone udokotela ukuze ahlole isimo sakho futhi anqume ukwelashwa okufanele uma lokhu kuyimbangela yobuhlungu bomlenze wakho.

Ngaphezu kwalokho, ezinye izinkinga ze-vascular ezifana nesifo se-peripheral artery kanye ne-venous thrombosis nazo ziyizimbangela ezingenzeka zobuhlungu bomlenze.
Ngakho-ke, uma unomlando womndeni wesifo senhliziyo noma uma uzwa ubuhlungu bomlenze futhi uhlangabezana nezinye izimpawu ezingavamile, kutuswa ukuthi uthintane nodokotela ukuze ahlole isimo sakho futhi uthathe izinyathelo ezidingekayo.

Yiziphi izimbangela zokungezwani kwemisipha emlenzeni?

Abantu abaningi bangase bahlupheke ngenxa yokuqina kwemisipha yomlenze, okuwumuzwa wokushuba noma ukuqina kwemisipha yomlenze.
Lokhu kungaba buhlungu futhi kungakhululeki futhi kungase kuthinte ukunyakaza komuntu kanye nokusebenza kwansuku zonke.
Ngezansi sizobuyekeza ezinye zezimbangela zamajaqamba emisipha emlenzeni:

1. Ukushoda kwamaminerali: Ukuntuleka kwamanye amaminerali, njenge-potassium, i-magnesium, uvithamini B12, i-thiamin, ne-folic acid, kungase kube esinye sezizathu ezibangela amajaqamba emisipha emlenzeni.
   Ngakho-ke, kubalulekile ukuqinisekisa ukuthi udla wonke amaminerali adingekayo emzimbeni ngokudla noma izithasiselo zokudla okunomsoco.
2. Ukukhathala kwemisipha: Ukuqina kwemisipha emlenzeni kuvame ukwenzeka ngemva kokuzivocavoca okukhulu, ikakhulukazi uma imisipha ingalungiswanga ngokuzivocavoca okunwebekayo ngaphambi kokuqala umsebenzi.
   Ngakho-ke, kuyadingeka ukuqeqesha imisipha yemilenze yakho njalo futhi uthathe izikhathi zokuphumula ezanele ukuze ululame.
3. Ukujikeleza kwegazi okungalungile: Ukungalingani ekujikelezeni kwegazi emlenzeni kungaba esinye isizathu sokuqina kwemisipha.
   Ukungenzi izivivinyo ezinwebekayo nokuhlala isikhathi eside ngaphandle kokunyakaza kungase kuholele ekuqongeleleni koketshezi kanye nokushoda kwemisipha.
4. Izici zezempilo: Ngaphandle kokukhulelwa nokuguga, ukucinana kwemisipha emlenzeni ngesikhathi sokulala kungabonisa ukuthi kungenzeka kube nezifo ezithile, njengesifo sikashukela, isifo samathambo, nesifo esingenakuphumula.
   Ngakho-ke, kufanele ubone udokotela ukuze ahlole isimo sakho futhi anqume ukwelashwa okufanele.
5. Ezinye izimbangela: Kungase kube nezinye izici ezikhulisa amathuba okuba namajaqamba emisipha emlenzeni, njengokuchayeka ekuphelelweni amanzi emzimbeni, ukuqina kwemisipha ngokweqile, nokuhlala endaweni engakhululekile isikhathi eside.