






uninzi lwababhinqileyo ludla ngokuphathwa ngamahlaba maxa wambi yimiqolo, nto ezo ezichaza ukuba sele beza kuya exesheni kungenjalo sebeqalisile.
lsiluma sithonyalaliswa kukuphumla ebhedini nehot water bottle emveni kokutya iipilisi zeentlungu. Nangona kusonqeneka, ukwenza imithambo kunokukunceda. Nokugxanya kuyawanqumamisa amahlaba.
Eyona ndlela isebenzayo yokunqumamisa iintlungu kukusebenzisa ipilisi yokucwangcisa. Ukuba ngaba uqalisa ukuqaqanjelwa emva kweminyaka usiya exesheni ungeva zintlungu, kufuneka uye kwagqirha.


KUTHENI USIYA KAKHULU EXESHENI NGAMANYE AMAXESHA?
Kuchitheka igazi elincinci kunokuba ucinga xa usiya exesheni ngokuqhelekileyo -amacephe angaphantsi kwesine ubuncinane egazi lixubene noxakaxa neeseli ezifileyo.
Bahlukene oonobangela bokopha ngamandla. Kufuneka bahlolwe ngugqirha. Amanye amabhinqa anokuqabaza kwiintsuku angayi ngazo exesheni. Oku kwenzeka xa kuvuthwa iqanda. Oku kuqabaza kunokubangelwa nayipilisi yokucwangcisa. lcebo kukutshintshela kwenye ipilisi.
KUFANELE KUPHANDWE NA OKU KUQABAZA?
Makuthatyathelwe ingqalelo ingakumbi xa kubonakala emveni kwendibano ngesondo nanjengoko kunokwenzeka ukuba kukho undonakele kumqala wesibeleko. Kufuneka wenziwe iPap Smear.

KWENZEKA NTONI XA UZIBONA UNGAYI EXESHENI?
lnto yokuqala omawuyicinge kukukhulelwa. Esinye isizathu kusenokuba kukuwutha komzimba. Ukwenza imithambo ngokugqithisileyo nako kungakwenza ungayi exesheni. Maxa wambi kuthetha ukuba amaqanda akavuthwa. Kwakhona kukho nokufikelela kwixabiso lokuba ungasenako ukuzala (menopause). Nokugula kungakwenza unqumame ekuyeni exesheni.
Lilonke xa uyeka ukuya exesheni ungakhulelwanga, ungawuthanga emzimbeni, ungenzi umthambo ngokugqithisileyo okanye ungekafiki kwimenopause, yiya kwagqirha.
Abadlezana abancancisayo banokungaphindeli exesheni ngokukhawuleza njengabancancisa ngebhotile. Kodwa ke oku akusosithinteli kumitha sithembekileyo.

ZIZIPHI EZINYE HNGXAKI ZOKUYA
EXESHENI?
Ngaphambi kokuya exesheni, uninzi
lwamabhinqa luva iinguqu kwizinyi nasemathunjini. Amanye aba neengcwangu, aqunjelwe, abe phaku-phaku yaye angonwabi kwaphela. Oku kubizwa ngokuba yipre-menstrual syndrome (PMS).
Ukuba ngaba akwenzeki ngamandla oku akukho ngxaki - kubonakalisa kuphela ukuba umanxayiphi. Kwamanye abonwabeleki ubomi.
Ungayinyanga ngeendlela ezahlukeneyo iPMS. Ukutya okulungileyo yindlela elungileyo yokulawula iPMS. Oogqirha banokukunika amayeza okunqumamisa iPMS namanzi ezimbeni.

UYEKA NINI UKUYA EXESHENI?
Xa ukwixabiso lokuba ungasenako ukufumana abantwana (imenopause) neliqala phakathi kobudala bama-40 nama-55.

UKUZIKHUSELA XA USEXESHENI
Xa isexesheni intombazana kufuneka ibe nento eza kufunxa igazi eliphumayo. Kule mihla kukho izikhuseli eziliqela onokukhetha kuzo. Kukho iitampon ezincinci ezilungele amantombazanana okanye abo bangayi ngamandla, kunye nemiqoshelo emincinci nethembakele kakhulu. Nantoni na oyikhethayo ilungile xa ingeyotoilet paper, nanjengoko amachiza akwitoilet paper anokuba yingozi. J







Amanyathelo
Okuzikhusela Kwizikrelemnqa







Njengoko sixhomlle isantya solwaphulo-mthetho eMzantsi-Aftika, akukho mntu ukhuseleklleyo nandawo Iungekhoyo kuyo. Kunjalonje alukhethi mntu mdala, bala lamntu, sini kwaye alukhethi nokuba ungubani na. Vingxaki ukuzama ukugcina umzi,, usapho nemoto yakho zikhuselekile. Nanga amacebiso aya kukunceda kubaphangi nabaqhekezi.
kubhale uPRIMROSE WILLIAMS kwafota UDAVE ELLINGER
Soloko uqinisekisisa ukuba iingcango zitshixiwe
neefestile zivalwe ngci






1.	Ungayibhali idilesi yakho kwidayari okanye kwisipaji sakho. Xa zinokubiwa nebhegi yakho, isela Iiya kwazi ukuba izitshixo ezilapho zezawuphi umzi.
2.	Xa usandul' ukungena emzini omtsha, tshintsha zonke izitshixo ngokukhawuleza. Kaloku awumazi umntu osenokuba unazo izitshixo zaloo mzi. Kwakhona zitshintshe izitshixo zakwakho xa kulahleke izitshixo.
3.	Kunokuba luncedo ukuthenga ialam elumkisa xa kuqhekezwa.
4.	lifestile zezona bangena ngazo abaqhekezi. Zifake iintsimbi zokubathintela.
5.	Abaqhekezi bayakuthanda ukusebenzisa amathuba. Ungalihendi isela ngokushiya nokuba yifestile encinane ivuliwe. Ziqhelise ukujonga ukuba zonke iifestile zivaliwe rhoqo xa uhamba.
6.	Ungashiyi ividiyo, umabonakude, unomathotholo, njalo-njalo, kwindawo ebonakalayo xa ukroba ngefestile.
7.	Amanye amasela azenza abantu abazolungisa okonakeleyo okanve
amapolisa, okanye athi athunyelwe lisebe lombane okanye elomnxeba. Xa kungekho bantu ububalindele, bacele balinde ngaphandle uze utsalele umnxeba kwelo sebe ubuze ukuba kukho bantu bathunyelwe kwakho na.
8.	Xelela abantwana bakho ukuba bangangenisi mntu kwakho xa ungekho.
9.	Ungashiyi umntu ongamaziyo emi emnyango kwakho xa kukho into oyoyithatha okanye oyoyijonga - nkqu nokuba yikomityi le yamanzi. Usenokuba unomntu ahamba naye oya kuchwechwa angene endlwini wakusuka uhambe.
1 O. Makubekho isibane osishiya sikhanya xa uphumile ebusuku.
11.	Onke amagumbi makatshixwe ukuze xa umqhekezi engenile angakwazi ukuwagqogqa onke.
12.	Xa ufuna umntu olungisa imibhobho yamanzi okanye ococa iifestite, fumana umntu omaziyo ongummelwane.
13.	Xa ufuna ukuqesha umgcini womntwana okanve umncedisi. funa
iinkcukacha zeendawo akhe wasebenza kuzo, ukuze ubuzise ngaye.
14.	lzinja ngoolindi-khaya abangabo, Nkqu nokukhonkotha kwengqeqe kuyamgxotha umqhekezi.
15.	Mazisoloko zitshixiwe iingcango zemoto yakho, uqinisekise nokuba zivaliwe zonke iifestile zayo.
1 6. Thenga intsimbi yokutshixa isteringi - ifakeka luta yaye iluncedo. Kwakhona yifake ialam imoto yakho.
17.	Ungashiyi izinto ezinjengebrifkheyisi, ikhamera, iisun glasses okanye iikhasethi kwindawo ezibonakalayo kuyo - zitshixele ebhuthini okanye kwiglove compartment
1 8. Xa unomthwalo okanye impahla oyithengileyo, yitshixele ebhuthini xa uyishiya emotweni.
1 9. Xa uthenge into engangeniyo ebhuthini, yigqume ngengubo endala ukuze ingabi nomtsalane emaseleni.
20.	faka imoto kwindawo esoloko inabantu yaye ungahambi ngemoto kwiindawo ezimnyama ebusuku.
21.	Xa uhamba wedwa, ungayipaki













kwindawo yokupaka iimoto enemigangatho emininzi xa sekuhlwile. Kufuneka zisoloko zisezandleni nezitshixo zakho.
22.	Ngaphambi kokuba ungene emotweni yakho ebusuku, jonga ukuba akukho mntu uzimele
kwisihlalo esingemva na.
23. Xa ukrokra ukuba kukho izikrelemnqa ezikulandelayo ebusuku, yiya kwindawo exakekileyo nekhanyayo njengesikhululo samapolisa, isibhedlele okanye iziko labacimi-mlilo, uyocela uncedo.
24.	Xa use umhlobo ekhaya ebusuku, mlinde angene endlwini akhanyise. Nawe xa uzisiwe, cela
utindwe de ungene endtwini.
25.	Jonga ioyile namanzi rhoqo, imoto yakho seviswe ukuze ungazibeki esichengeni
sokophukelwa yimoto kwanti zitshile ebusuku.
26.	Xa uhamba ngezithuthi zikawonke-wonke ebusuku, hlala kufutshane nomqhubi okanye nomnyango. Ungahlali kwiqegu likaloliwe elingenamntu. Yibasoloko uhtata nabanye abantu.
27.	Qinisekisa ukuba unotuhlu lweenombolo zamakhadi akho amatyala nawemali neenombolo zomnxeba anokutsalela kuzo xa ethe alahleka. Xa ukhawuleza kuya kuba nzima kwisela ukuba lidyakaze ngamakhadi akho.
28.	Ziphathele eyakho ialam yokugxotha abaphangi. lmpempe ekhala kakhulu iya kumothusa
umphangi uze ufumane ixesha lokubaleka.
29.	Xa uhamba bonakalisa ukuzithemba nokuzazi apho ukhoyo - nkqu nokuba ulahlekile. Ungazenzi
ixhoba ngokubonakalisa ukuba uyoyika.
30.	Xa ungayithandi ncam inkangeleko yothile okanye ukrokrela ukuba uyalandelwa, nqumla
indlela, uqinis' iinyawo.
31.	Xa ubuhambile, zama ukungabuyi ebusuku. Hamba kwiindlela ezikhanyayo. Unganqweneli ukuhamba ngeendlela ezinqumlayo okanye kwizitrato ezingenamntu. 32. lbhegi yakho yiphathe indawo evulwa kuyo ijonge ngakuwe uze usoloko ubeke isandla kuyo.
33.	Xa uphethe ibhegi exwaywayo, yixwaye ijingele ngaphambili. Oko kuya kwenza kubenzima
uhuyixhwila.
34.	Ungaphathi imali ongazukuyisebenzisa. Xa kufuneka uphathe imali eninzi, yifihle apho kunzima
ukuyifumana.
35.	Xa uvela kuthenga ungaphathi izinto ezininzi de ibhegi yakho ibe sisisulu esijinga-jinga njee.
36.	Ungayifaki kwinqwelo yokuthwala impahla evenkileni ibhegi yakho. Unokuthi usithi phuku ibe
ingasabonwa nangetshengele.
37.	Kwindlu yangasese kawonke-wonke, xhoma ibhegi yakho emva kocango, ungayibeki phantsi kuba isenokutsalwa ngumntu okwindlu yangasese esecaleni kokuyo.
38.	Kumagunjana okulinganisa impahla evenkileni, gcina ibhegi yakho ikufutshane nawe xa ulinganisa impahla uze uhambe nayo xa kufuneka uye kuzijonga esipilini.
39. Xa usiya apho kukho abantu abaninzi, emdlalweni okanye elwandte, mazibe mbalwa izinto ezikwibhegi yakho. Phatha izinto oza kuzisebenzisa kuphela.
40. Zama ukulumka ngalo lonk ixesha ungaphazanyiswa nto, unokuphangwa nakweyona
ndawo ixakekileyo.
41.	Funda ukuyikhumbula kakuhle into oyibonileyo. Qwalasela xa ubona kuphangwa okanye kuqhekezwa yaye uzifundise ukuziqaphela iimpawu zomphangi, impahla ayinxibileyo, njalonjalo. Unokuba luncecIo emapoliseni ekubambeni eso sikrelemnqa. 





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72 BONA XHOSA - December 1 996

74 BONA XHOSA - Decemier t996

