IMPHILO LENHLE SIKHATSI SONKHE SEKUPHILA KWAKHO
Kuhlala ushukumisa umtimba kute uhlale unemphilo
IMPHILO YAKHO ISETANDLENI TAKHO
Incwajana 7
Singeniso
Tinyenti kabi tifo lesititfola ngekwelufuto kubatali nabokhokho betfu. Kuba kuncane nome kube ngekho lesingakwenta kutsi sivimbe leto tifo.
Noko-ke, tikhona letinye tifo lesititfola tibangelwe yindlela lesiphila ngayo.
Uma ngabe:
singadli kudla lokufanele singanakekeli imitimba yetfu kungenteka sitfole letifo.
Leti tibitwa ngekutsi tifo letibangwa yindlela yekuphila.
Lencwajana iniketa ngelwati mayelana naletinye tetintfo longatenta kute uvikele letifo.
Khumbula, kutsi ngumtimba wakho. Imphilo yakho isetandleni takho. Ngako-ke, tinakekele.
Lencwajana letsi Kuhlala ushukumisa umtimba kute ube nemphilo ingulenye yeluchule lwato letincwajana.
Letinye taletincwajana letikuloluchule ngunati:
Kunakekela imitimba yetfu
Ngikhetsa kungasebentisi ligwayi
Kugcina ematinyo nemlomo wakho unemphilo
Kunatsa tjwala ngalokunengcondvo
Kudla ngalokunemphilo
Uma ngabe siphila ngalokunemphilo sitawuhlala siphilile engcondvweni nasemtimbeni. Kute sigcine imicondvo yetfu iphilile kufanele kutsi sihlale ngekushukumisa imitimba yetfu ngalokuvamile.
Linyenti letfu sisebenta kamatima, siphila imphilo leyenta sihlale sinekucindzeteleka emoyeni sibe sincane sikhatsi sekuphumula nekukhululeka. Loluhlobo lwemphilo lusigucula sibe bantfu labakhatsele, labakhatsatekile emoyeni, kutsi imitimba yetfu icale kulimala ngesizatfu saloku.
Kulencwajana letsi Kuhlala ushukumisa umtimba kute ube nemphilo, sibuka kutsi kutivocavoca nome kwenta umtimba ushukume kungasisita kutsi sibe bantfu lababa nemphilo.
Lelo liloko liyakufanela Fezile?likwenta ubukeke uphilile!
Kepha mine angitiva kanjalo ? Bengisebenta kamatima kabi kulamalanga. Ngidzinwe kabi?Ngifisa sengatsi ngabe angiyi kulelidzili kulokuhlwa kwanamuhla.
Kepha-ke utawutsi ungefika lapha utativa sewehlukile ?kungenteka ugcine sewuhlangana nendvodza yemphilo yonkhe yakho.
Yebo Fezile, wena uyajabula kutsi awunayo inkinga yekuba nemtimba lomkhulu njengami?emsebentini wami wasehhovisi ngihlala phansi lilanga lonkhe? ngiya ngekuba mkhulu kakhulu!
Impela?
Yebo?nguleyo ndlela lengenta wonkhe umuntfu abe nemphilo kanye nekubukeka kahle. Ngemuva nje kwemaviki lambalwa ngitivocavoca ngitiva ngiphile kahle? kantsi ngiphindze nginemandla lamanyenti.
Yeyi nine nobabili wotani sihambe? asifuni kufika ngemuva kwesikhatsi edzilini tsine.
Edzilini
Kumnandzi kanjani lapha Dudu? kufana nekutsi siyativocavoca nje loku lesikwentako? sengitiva ngincono kwakhona manje nje!
Kutivocavoca kuphindze kusite bantfu bahhamule imicabango lebaletsela lusizi. Ngincume kutsi ngilawule kahle imphilo yami?Ngihamba libanga lelingemakhilomitha lasihlanu njalo ngelilanga uma kwentekile!...Ngihamba ngishakutele kakhulu kutsi ngikwente kube kutivocavoca ngemandla.
Kujayiva nako kuyindlela yekutivocavoca ngekwako kantsi ngiyeva kutsi ngiya ngekuwehlisa umtimba ngeliminitsi ngalinye Kufanele ngihlale ngikwenta loku!
Bengiyohlolwa ngudokotela kutsi ngiphila njani, wase utsi kuhlala njalo ushukumisa umtimba kuyasita ekuvikeleni tifo letimatima
Kuya ngani kutsi singayi kanyekanye kuyotivocavoca? Singakhetsa tinhlobo letehlukile tekutivocavoca ngeliviki ngalinye?lokufana nekuhamba ngetinyawo, kubhukusha, kugijima nekujayiva.
Uma ngabe siya kuyotivocavoca kanyekanye sitawuhlala sikhutsatana.
Umtimba neMphefumulo
Ngitawucala ngekutsi ngichaze kutsi kwentekani emtimbeni wakho uma ngabe utivocavoca nekutsi kutivocavoca kungawusita njani umtimba wakho. Uma ngabe uhlala ngekutivocavoca utawucala kubona umehluko emtimbeni wakho esikhatsini lesingemaviki lambalwa nje.
KUCONDZISISA UMTIMBA
Umtimba wemuntfu uyintfo lengacondzakali mbamba. Wakhiwe ngematsambo, imisipha, buchopho kanye neluhlelo lwemiva, luhlelo lwekugaya kudla kanye nalokunye lokunyenti. Kute imitimba yetfu isebente kahle kufanele kutsi siyinakekele.
Kutivocavoca ngulenye yetindlela yekunakekela umtimba wakho. Uma ngabe sitivocavoca lokukanye sikhatsi lesingemaminitsi langemashumi lamatsatfu (30min) njalo ngemuva kwelilanga lesibili, angeke sigule ngaso sonkhe sikhatsi kantsi sitawucala kubukeka sibahle kanjalo sitive siphilile. Asesitfole kutsi kwenteka njani loku.
Ingati itfwala i-oksijini nemandla kuye kumisipha yemtimba wakho.
Imisipha idzinga i-oksijini nemandla kute isebente kahle.
Kwenteka tintfo letinyenti emtimbeni uma ngabe sitivocavoca. Ingati intjuza ngekushesha kutsi i-oksijini nemandla kusheshe kufika emisipheni yemtimba. Inhlitiyo nemaphaphu nako kusebenta ngemandla kucale kuniketa nge-oksijini ngekushesha. Umtimba wakho udzinga i-oksijini kute asebente kahle.
Kutivocavoca kuphindze kucinise imisipha yetfu kwente kube melula kutsi lemisipha iphindzaphindze umnyakato kalula. Imisipha lecinile isebentisa i-oksijini ngemphumelelo lenkhulu.
Ngesikhatsi sitivocavoca, umcondvo ukhulula emahomoni (hormones) lalwa nebuhlungu nalaphindze atfobe umtimba labitwa ngekutsi ngema-endofini (endorphins). Lawa mahomoni asebenta njengesihhamuli sekucindzeteleka kwemcondvo semvelo. Akwenta utive ujabulile kanjalo uphilile! Umtimba lonemphilo wakha ingcondvo lenemphilo!
Tivocavoce wente ncono simo semphilo yakho!
Kutivocavoca nome kushukumisa umtimba ngalokuvamile kutawenta lizinga lemphilo yemtimba wakho libe ncono. Kutivocavoca kungasita uma unetinkinga letifana nalena:
kungatetsembi kubukeka kwakho kukhuphuka kwekushaya kwemitsambo -ihayihayi/ sifo sashukela-idayabhethisi/sifo semaphaphu kuba nemtimba lomkhulu(kukhuluphala)
letihambelana nekuya esikhatsini kubesifazane letihambelana nekukhula letihambelana nekuphazamiseka kwekusebenta kwengcondvo nome kuphatseka kwakho emoyeni
Ngitiva ngiphilile ngobe ngihlala ngekushukumisa umtimba wami iphilo yami yonkhe.
LAMANYE EMACINISO
Kukhula
Bantfu labakhulile bavama kutsi babe nebulukhuni bekuhamba ngetinyawo indzawo lendze nome bekuphakamisa tintfo letincane nje. Loku kubangelwa kutsi imitimba yabo seyikhonkhile ayisakwati kugobana ngekushesha (sekulukhuni kugobeka). Kutivocavoca ngalokuvamile kwenta imphilo yalabakhulile ibe ncono kabi. Labo lebebakhutsalele kushukumisa imitimba uma basebancane baba setfubeni lekuba nemphilo lencono nasebakhulile. Loko kusho kutsi bakhona kwenta lokunyenti bona. Kulabo labangazange bakhutsalele kutivocavoca ngalokuvamile basebancane akusho kutsi sebandlulelwe sikhatsi, nabo basengakucala kuhamba ngetinyawo, bacance titebhisi njll.
Sifo sekutsamba kwematsambo (osteoporosis) (?sifo sekutsamba kwematsambo?) kungesikhatsi ematsambo emtimba wakho aba melula, ephuke kalula atsatse sikhatsi lesidze kuphola. Kulukhuni kabi kuhambahamba uma kwenteke loko.
Kutivocavoca ngalokuvamile uphindze udle idayethi lenemphilo tindlela letimbili letinhle tekwehlisa ingoti yekuphatfwa ngulesifo sekutsamba kwematsambo.
Ngitawukhona kufundza kancono uma ngabe sengike ngativocavoca.
Ihayihayi (BP) nome ihayiphathenshini sifo lesivame kabi eNingizimu Afrika. Uma ngabe uphilile inhlitiyo yakho ipompa ingati kumitsambo yakho ngesivinini lesikahle. Uma ngabe imitsanjana yengati yakho iba lukhuni iphindze ivimbeka kuba lukhuni kupompa ingati kutsi ihambe kuyo. Loku kubitwa ngekutsi yihayihayi nome yihayiphathenshini.
Uma ngabe ungayelaphisi ihayihayi uma ikuphetse ungafa ngesifo senhlitiyo nome ngesitilokhi.
Ngekutivocavoca , udle kudla lokunemphilo, uhlale unakekele kutsi umtimba wakho ungakhuluphali udle nemitsi njengekulayelwa ngudokotela wakho ungakhona kuwulawula umfutfo wekuhamba kwengati emtimbeni wakho.
Imphilo Yengcondvo
Uke wayiva yini lenkhulumo letsi ?Umtimba lonemphilo, ingcondvo lenemphilo?? Kufanele udle kahle , ukhutsalele kushukumisa umtimba, kuphilisana nalabanye uphindze uphumule ngalokwenele uma ngabe ufuna kuba nemcondvo lophilile!
Bambalwa kakhulu bantfu labakhuluma ngekukhululeka simo semcondvo wabo ngobe kulukhuni kusicondza kahle. Kute umuntfu lofuna kubitwa ngekutsi ?uyahlanya? ?usangene? ?usilima? nome ?uyahhema?.
NATI LETINYE TINKINGA LETIVAMILE
Kungenteka kutsi sewuke weva kanyenti kukhulunywa ngesithresi. Kungenteka nekutsi sewuke wasiva wena emtimbeni wakho. Uba nesithresi uma ngabe kuba nekucindzeteleka emphilweni.
Loko kungenteka emsebentini nome ekhaya. Kungenteka ube nebulukhuni ekwenteni umsebenti wakho kahle nome kube kutsi awunayo imali yekondla bantfwana. Loko kuletsa sithresi emphilweni yakho.
Sithresi siphazamisa umtimba, ingcondvo kanye nemoya wakho. Kungenteka uhlale njalo ubulawa yinhloko, uhlale ngekudzinwa sonkhe sikhatsi, ube nebuhlungu bemgogodla uphindze ucansulwe lite. Kwehlisa kanye nekuvikela sithresi udzinga kutsi udle ngalokunemphilo, uvamise kutivocavoca, uphilisane nalabo labasondzelene nawe uphindze uphumule ngaso sonkhe sikhatsi longakhona kuphumula ngaso.
Kudzinwa kanye nekudzangala emoyeni (depression)
Bantfu labanyenti bahlala badziniwe sonkhe sikhatsi ngobe basebenta kamatima. Kungenteka kutsi ngelilanga ngalinye baya emsebentini baphindze banakekele bantfwana nasekushone lilanga.
Kepha, uma ngabe kudzinwa kungasapheli kusuke sekusho kutsi kunenkinga. Kungenteka kutsi udzinwa ngobe kunalokunyenti lokungimicabango lengamihle kanjalo utive kutsi awukhoni nome uyehluleka.
Kudzinwa kungenteka kube luphawu kwekutsi sewudzangele emoyeni nasengcondvweni. Uma udzangele, uvama kutsi uphelelwe litsemba emphilweni wenganywe lusizi emoyeni. Umsebenti wakho kanye nemphilo yakho kuyaphazamiseka. Bantfu labadzangele emoyeni bavama kuba nesifiso sekutibulala.
Cala ulawule imphilo yemtimba wakho. Tivocavoce ngalokuvamile kanjalo uphumule! Nome ngabe loko kusho kutsi utsatse bantfwana nihambe ngetinyawo njalo entsambama nome udlale nabo uyekele kuwasha timphahla, ukwente ngalesinye sikhatsi. Ungatikhandza sewucala utiva ncono! Ungatikhandza sewutiva ungulokhona kulawula imphilo yakho! Khuluma nalabanye ngetinkinga takho kute incenye yalomtfwalo losemahlombe akho itewuhhamuka.
Kuba melula imphilo yonkhe
Kutivocavoca nome kushukumisa umtimba kuyintfo lenhle kutsi ube nemtimba lonemphilo kanye nengcondvo lephilile! Kepha kutijabulisa ube utivocavoca nako kubaluleke ngempela! Kunetintfo letinyenti lotitfokotelako letiyindlela lekahle yekutivocavoca! Asengikwetfulele letinye tato.
Kungenisa kutivocavoca
Kutivocavoca akudzingi kutsi kuze kukubite lokutsite! Awudzingi kutsi uze uye ejimini ngisho nekutsi uze utsenge timphahla letitsite. Lodzinga kutsi ukwati kutsi letinhlobo letehlukene tekutivocavoca lotikhetsako titawusita njani umtimba wakho. Sewukulungele kutsi ungacala!
Kutivocavoca ngekwenta ema-erobhiki
Loluhlobo lwekutivocavoca lusita ekuciniseni inhlitiyo nemaphaphu. Kuhamba ngetinyawo, kugijima, kubhukusha, kugaluja incatfu, kudansa ? konkhe loku kutibonelo tekutivocavoca lokugijimisa ingati emtimbeni (aerobic exercise). Uma uhamba ngetinyawo ushakutela, ugijima, ubhukusha nome udansa uphefumula ngekushesha kantsi ingati yakho ipompa isheshise. Uma kwenteka loku umtimba wonkhe usebenta kancono.
Udzinga kwenta loluhlobo lwekutivocavoca ngalokuvamile uma ufuna kuba nemphilo lekahle. Ufanele kutsi lokukanye utivocavoce njalo ngemuva kwelilanga linye sikhatsi lesingemaminitsi langemashumi lamatsatfu - . Cala kancane wente loku.
Kuvamisa kuhamba ngetinyawo nje kuphela kuyindlela lenhle yekutivocavoca.
Kutivocavoca ngalokusindzako
Kuphakamisa lokusindzako kwakha imisipha emtimbeni wakho. Ungasebentisa nome yini lesindzako ekhaya ? lokungaba ligabha lapendi nome sitini. Etindzaweni tekutivocavoca kuba khona tinsimbi tekuphakanyiswa letinetisindvo letehlukene kanjalo takhiwe nangekwehlukana.
Bantfu labanyenti baphakamisa tisindvo bente nema-erobhiki kutsi bente imphilo yabo ibe ngulencono jikelele. Kufanele ucaphele kakhulu uma uphakamisa tinsimbi kutsi ungalimati umgogodla wakho. Loko kungagcina sekukulimata kunekutsi kukusite.
Uma ngabe uneminyaka lengephansi kwalelishumi nesitfupha budzala akufanele kutsi wente loluhlobo lwekutivocavoca lwekuphakamisa tinsimbi. Loko kungesizatfu sekutsi umtimba wakho usakhula. Kuphakamisa tinsimbi kuyakuphazamisa kukhula. Dlala imidlalo lefana nekudlala ibhola, kuzuba, utijabulise. Konkhe loku tindlela letinhle tekutivocavoca!
LONGAKWENTA NALONGETE WAKWENTA UMA UTIVOCAVOCA
Longete wakwenta utivocavoca:
ngemuva kwekucedza kudla umtimba usuke ugaya kudla kantsi usebentisa emandla kwenta loko.
Uma ngabe ugula ? umtimba wakho ulwa ngemandla kuncoba lokugula. Loko kwenta inhlitiyo kanye nemaphaphu kucindzeteleke kakhulu.
Uma ngabe unesifo sashukela, ihayihayi, umkhulu kakhulu, unesifo senhlitiyo nome ucala kwekucala ngca kutivocavoca ? kufanele utfole kwelulekwa ngekutsi wente tiphi tinhlobo ngudokotela/ngumeluleki/ngunesi.
Longakwenta nawutivocavoca:
Cala kancane ungatikhahlabeti uma ngabe bewungativocavoci sikhatsi lesidze ? udzinga kutsi wente umtimba wakho wetayele kutivocavoca lokujabulelako!
Dlala nebantfwana bakho, geza imoto yakho, sebenta engadzeni! Konkhe loku kuyasita!
CAPHELA: Yekela masinyane uma ngabe kuba khona buhlungu lobuva esifubeni nome utiva ushaywa siyeti
Kutelula
Kumcoka kutsi ucale ngekufutfumeta umtimba ngaphambi kwekutsi utivocavoce. Loko ukwenta ngekutsi utelule. Kutelula kucinisa kuphindze kwente umtimba ungabanjwa ngemaphelekece kuphindze kusite ungabi nebuhlungu bemgogoidla. Ufanele kutsi uphindze uphotise umtimba nawucedza kutivocavoca lokwenta ngekutsi utelule kahle nangesineke.
Labaceceshiwe kutekutivocavoca bangakweluleka baphindze bakusite kutsi ukhetse luhlelo lolukahle longalulandzela. Uma ngabe kukutsi awukhoni kubhadalela ijimu hlanganani nebangani bakho nente licembu lenu. Kutivocavoca kuba mnandzi kakhulu uma ngabe nikwenta nibanyenti ndzawonye!
Kudla nekutivocavoca
Kudla kukunika emandla lowadzinga kutsi ukhone kushukumisa umtimba nekutsi uphile. Ngako-ke, kulukhuni kabi kukhuluma ngendzaba yekutivocavoca nome yekushukumisa umtimba ungete washo lutfo mayelana nekutsi udla ini.
Kuphila lokunemphilo kusho kutsi utivocavoce ngalokuvamile uphindze udle ngalokunemphilo. Kepha kushoni kudla ngalokunemphilo?
Kudla kubalulekile ngobe kusiniketa emandla kanye nemsoco lowenta sihlale sishukumisa umtimba nekutsi siphile.
Kuphila ngalokunemphilo sidzinga kutsi sidle kudla lokunhlobonhlobo.
NAKU LOFANELE KUTSI UKUDLE MALANGA ONKHE UMA NGABE UFUNA KUBA NGUMUNTFU LOPHILILE NALOSHUKUMAKO.
Kudla lokwakha umtimba
Emacandza, emabhontjisi, emalentili, inhlanti, inyama, shizi nemantongomane
Kudla lokuniketa emandla
Lokutinhlavu, emabhontjisi, emazambane, shukela, imphuphu, sinkhwa
Kudla lokuvikela umtimba
Titselo netibhidvo
Kudla kwesintfu
Kudla kwesintfu kwetfu tsine ma-Afrika kunemphilo. Ledayethi ifaka ekhatsi kudla kwemvelo lokufana nemabele, ummbila, emabhontjisi lekomisiwe, tibhidvo, titselo tasendle, inkhukhu, lubisi, inyama lebovu, kanye neluswayi loluncane nashukela lomncane.
Kuhlala njalo udla idayethi yesi-Afrika kungaba yindlela lenhle lengakuletsela imphilo lenhle. Kepha tikhatsi setigucukile. Namuhla bantfu batsenga kudla lokuta sekuphekiwe ? lokufana nenkhukhu letfosiwe, emahamubhega nemashibusi. Lokudla loku kunemafutsa kantsi futsi akunayo imphilo.
LONGAKWENTA KUTSI UHLALE UNEMPHILO
Dlani kudla lokutidlo letimbili nome letintsatfu ngelilanga.
Dlani kudla kwasekuseni. Loku kutawukunika emandla lowadzingako kutsi ucale lusuku lwakho.
Udle tibhidvo letifana neticadze, liklabishi ematamatisi kanye netitselo. Tiniketa umsoco kakhulu uma tingakaphekwa.
Natsa emanti lonkhe lusuku.
Hlala utivocavoca njalo nje!
Ngisandza kucala kutivocavoca. Mine nebangani bami sigijima situngelete indzawo lesakhe kuyo sikhatsi lesingemaminitsi lalishumi kuya kulalishumi nesihlanu ngelilanga ngalinye. Bonkhe batsi sebacalile kutiva bancono. Kepha mine angitiva njalo. Imilente yami ihlala ibuhlungu kulamalanga. Ngichubekile ngekugijima ngobe ngikholwela ekutsini tintfo titawuntjintja uma ngetayela kugijima. Ngabe kunjalo yini?
Uma ucala kutivocavoca kuyenteka kutsi imisipha yakho ibe buhlungu. Loko kubangelwa kutsi umtimba wakho awukakwetayeli lokutivocavoca kantsi usatetayeta lengucuko. Uma ngabe imilente yakho ibuhlungu sonkhe sikhatsi kantsi besewutivocavoce emahlandla lambalwa manje, loko kungasho kutsi kukhona lokungahambi kahle. Asewuyobonana nadokotela wakho ungakachubeki nekugijima nebangani bakho.
Uma ngabe ugijima emgwacweni lonesikontiyela loko kungawuphazamisa umtimba wakho.
Umgwaco lonesikontiyela ucinile kakhulu kantsi umtimba wakho uyakhuhluteka uma ugijima. Loko kungabanga kutsi utikhandze sewunetinkinga temilente nome temgogodla kulokutako uma ngabe ungasebentisi ticatfulo letifanele.
Ungamane utfole indzawo lenetjani nome sihlabatsi lesitsambile lapho ungahamba nome ugijime khona. Kutivocavoca kwentelwa kutsi kusite umtimba hhayi kuwulimata!
Angikase ngativocavoca iminyaka leminyenti kantsi ngifuna kucala futsi nyalo. Ngincume kutsi ngitivocavoce ngobe ngifuna kunciphisa sisu sami lesikhuluphele. Kukhona yini tindlela tekushukumisa umtimba lengingatenta?
Ungehlisa bukhulu besisu sakho ngekutsi uhlale njalo wenta iminyakato ye-erobhiki uphindze udle idayethi lenemphilo. Lokushukumisa umtimba kufanele kufake ekhatsi kuhamba ngekushakutela, kubhukusha, kanye nekujayiva.
Utawutsi ungaba melula ukhone kwenta iminyakato letawucindzetela imisipha lokungiyona itawunciphisa sisu sakho. Ungayicindzetela imisipha yakho ngekutsi wente umnyakato wekuphakamisa tinsimbi.
Kutivocavoca ngalokuvamile kutawukuletsela imiphumela lemihle!
Umsebenti
Kufanele kutsi nyalo sewati kakhulu ngekutivocavoca nekutsi kungakwentela ini! Asesibone kutsi unalolunganani lwati! Phendvula imibuto bese uchatsanisa timphendvulo takho naletingito letilapha ngentasi.
Umsebenti
Imisipha idzinga i-oksijini kanye ne??.kute isebente kahle.
Uma utivocavoca umcondvo ukhulula emahomoni labulala buhlungu abuye alalisane labitwa ngekutsi?? laphindze ancandze kudzinwa kwengcondvo.
Kutivocavoca kungasita ????., ??????, ??????.
Kutivocavoca ngalokuvamile kanye nekudla idayethi lenemphilo kungehlisa ?sifo sekutsamba kwematsambo? nome ??????..
Kuhamba ngetinyawo, kugijima nome kubhukusha, konkhe kutibonelo teminyakato leyi??????
Kutivocavoca ngekutsi uphakamise lokusindzako kwakha????
Kutifutfumeta kanye nekuphotisa umtimba ngemuva kwekutivocavoca kubitwa ngekutsi ??????..
Udzinga kutsi utivocavoce lokukanye ?.. kube sikhatsi lesingemaminitsi langu?? uma ngabe ufuna kuphila imphilo lekahle uphindze ube melula.
Kudla lokugcwele ?.kukwenta utive wesutsi kantsi kukunika nemandla lowadzingela kutivocavoca.
Timphendvulo: 1- emandla; 2-endofini; 3- sithresi, ihayihayi, kukhula; 4- sifo sekutsamba kwematsambo; 5- i-erobhiki; 6- imisipha; 7-emafutsa; 8-kutelula; 9-njalo ngemuva kwelilanga; emashumi lamatsatfu; 10-sitashi.
