Mwazi shuga 5, 5 - kodi izi ndiye zikhalidwe kapena kupatuka?

Nthawi ndi nthawi, munthu aliyense wathanzi amafunika kuyezetsa matenda a glycemia. Matenda a shuga ndi matenda opatsirana, amayambika mosazindikira, ndipo zizindikiro zake zimawoneka ngati matendawa ali kale kale.

Kusanthula kuyenera kutengedwa pamimba yopanda kanthu. Musanafufuze, simuyenera kungokhala osadya chakudya kwa maola 8-12, komanso kupewa masewera olimbitsa thupi, kulimbitsa thupi, kupanikizika, komanso osamwa mowa. Mankhwala ena atha kukhudza zotsatira zake - muyenera kuchenjeza zamankhwala a dokotala pasadakhale. Mwa munthu wathanzi pamimba yopanda kanthu, shuga wamagazi ndi 3.3-5,5 mmol / L. chizindikiro choterocho chimawerengedwa kuti ndiabwino kwambiri.

5.0 - chizolowezi cha shuga wamagazi ndimayeso olondola. Koma ndikuyenera kuyang'anira kuti chiwerengerochi chili pafupi kwambiri ndi chapamwamba kwambiri cha 5.5, ndipo kuchuluka kwake kumawonetsa kuti munthuyo ali ndi prediabetes. Ngati kukhala bwino sikumavutitsa, ndiye kuti palibe chifukwa chokhalira osangalala. Koma pali zizindikiro zingapo zomwe muyenera kulabadira:

• ludzu, kamwa yowuma,
• Kuuma kwambiri pakhungu, kuyabwa,
• maso osalala
• pafupipafupi kuposa kukodzeka kwachizolowezi
• kugona ndi ulesi,
• nseru komanso nthawi zina kusanza.

Ngati chimodzi mwazizindikirozi chilipo, ndikofunika kupenda kuwunikanso kwachiwiri - ndi "katundu". Kupatula apo, shuga m'magazi 5.0-5.5 kale ndi gawo langozi.

Kuyesedwa kwa glucose kumatha kugwiritsidwa ntchito osati kungoyambitsa matenda a shuga, komanso kudziwa zovuta za kagayidwe kazakudya m'thupi. Choyamba, magazi amaperekedwa pamimba yopanda kanthu. Kenako wodwalayo amapatsidwa madzi ndi shuga wosungunuka (75 g). Pambuyo maora 1-2, kuyezetsa magazi kumachitidwanso. Zotsatira zake ziyenera kukhala mkati mwa 7.8 mmol / L. Ngati manambala akukwera pang'ono, matenda opatsirana a glucose amadziwika, ndipo izi zitha kuwonetsa kuti munthu ali ndi matenda ashuga.

Hyperglycemia yaying'ono imatha kuchitika kwambiri pakudya, makamaka pakudya maswiti ambiri. Pankhaniyi, muyenera kupewa shuga ndi zakudya zazakudya zambiri kwa tsiku kapena awiri kenako ndikuyezetsa magazi.

Komanso, hyperglycemia yaying'ono imatha kupezeka mwa azimayi panthawi yoyembekezera. Izi ndichifukwa cha mkhalidwe wapadera wamthupi. Nthawi zambiri, mwana akabadwa, vuto limatha. Komabe, atabereka, shuga amayenera kuyang'aniridwa kwakanthawi - chizindikiro cha 5.0 - 5.5 chikhala zotsatira zabwino, koma kuchepa kocheperako kuyenera kukhala chifukwa chopita kwa dokotala. Vuto lina ndilothekanso ngati, asanatenge mayeso, munthu amatafuna chingamu, amamwa mowa dzulo lake, akakhala ndi nkhawa pazifukwa zina, kapena amalimbikitsidwa. Zinthu zonsezi zimayambitsa kuwonjezeka kwa glycemia - shuga m'magazi 5 pamenepa iyenera kukhala yowopsa. Ichi ndi chizindikiro cha hypoglycemia kapena kukana insulini m'thupi.

Hypoglycemia imatha kuchitika chifukwa cha:

• matenda osiyanasiyana a chiwindi
• kudziletsa kwakudya,
• kumwa kwambiri shuga ndi zakudya zina zamafuta ambiri,
• kutupa kwa kapamba,
• matenda a impso ndi adrenal glands.

Zizindikiro za mkhalidwewu ndizosasangalatsa: chizungulire, thukuta, kugwedeza manja ndi miyendo, kumverera koopsa kwanjala, chikumbumtima chamaso. Kuti mukhale ndi thanzi labwino, ingomwani chakumwa chokoma, idyani maswiti kapena ayisikilimu. Koma ngati zizindikiro za matendawa zayamba chifukwa cha imodzi mwa matenda omwe alembedwa, muyenera kufunsa dokotala, kumveketsa za matendawa ndikuyambitsa chithandizo.

Kukana kwa insulini - kukana kwa ma cell ku glucose komanso shuga wambiri - nthawi zambiri ndimagawo oyamba a matenda ashuga. Kodi izi zikutanthauza chiyani ndi shuga 5 pambuyo chakudya? Zikondazo zimagwira ntchito ndi katundu wowonjezereka, chifukwa maselo amisempha ndi ziwalo zimakana kulandira glucose ndi kuchuluka kwa insulin. Tizilombo timene timatulutsa timadzi tambiri kuti maselo azitha kupeza chakudya chofunikira. Zotsatira zake, nthawi inayake, glucose amamizidwa, ndipo insulin ikupitilizabe kuchita. Zowonjezera zake zimayambitsa hypoglycemia komanso kuwonongeka kwakuthwa m'moyo wabwino.

Ndiwothandiza kwambiri kuthana ndi matendawa mothandizidwa ndi kadyedwe koyenera komwe sikumapatula zakudya zotsekemera komanso zamatumbo ambiri, komanso mowa. Ndi chiani chinanso chomwe chitha kuchitidwa ngati mutadya shuga 5? Muzichita nawo masewera aliwonse, ndipo ngati nkosatheka, khalani ndi nthawi yambiri pamsewu, yendani, kukwera masitepe popanda chikweza, ndipo musakane kuyenda mgalimoto ndi mkate. Zinthu zazing'onozi zimathandizadi kupewa matenda a shuga.

Kuyesa kwa shuga wamagazi: bwanji

Glucose ndi monosaccharide (i. Wopatsa mphamvu). Zimafunikira ndi maselo onse amthupi, ndipo chinthu ichi, ngati chili chofunikira kwa thupi la munthu, titha kufananizira ndi mafuta amoto. Popanda Galimoto yomaliza sipita, ndipo ndi thupi: popanda shuga, machitidwe onse sangagwire ntchito moyenera.

Kuchuluka kwa glucose m'magazi kumapangitsa kuti magazi a anthu athe kuyesedwa, ichi ndi chimodzi mwazofunikira kwambiri (kuphatikizapo kuthamanga kwa magazi, kugunda kwa mtima). Shuga wamba yemwe amakhala ndi chakudya, mothandizidwa ndi insulin yapadera ya m'madzi, amawonongeka ndikuthamangitsa magazi. Ndipo shuga ochulukirapo mu chakudya, amakonda kwambiri ma kapamba.

Mfundo yofunika: kuchuluka kwa insulini yomwe imapangidwa ndi yochepa, ndiye kuti shuga yowonjezera imayikidwa mu minofu, m'chiwindi, komanso m'maselo a adipose minofu. Ndipo ngati munthu amwa shuga mopyola muyeso (ndipo izi lero, mwatsoka, ndizofala kwambiri), ndiye kuti dongosolo lovuta la mahomoni, maselo, michere ya metabolic imatha kulephera.

Koma kulephera kumatha kuchitika osati kokha chifukwa chogwiritsa ntchito maswiti. Izi zimachitikanso ngati vuto lakudya, chifukwa chokana chakudya, chakudya chosakwanira kulowa mthupi. Potere, kuchuluka kwa glucose kumatsikira, ndipo ma cell aubongo samalandira zakudya zoyenera. Zimakhudza kusokonezeka kwa glucose komanso kukanika kwa pancreatic.

Kuzindikira shuga

Anthu amangoti "mayeso a shuga". Mawu awa akuwonetsa kuchuluka kwa shuga omwe amapezeka m'magazi. Ndipo iyenera kuyimitsidwa pakanthawi kena - 3.5-5,5 mmol / l. Umu ndi momwe thanzi labwino limawonekera, kutsimikizira kuti zonse zili mu dongosolo la carbohydrate metabolites pakadali pano. Ndipo kagayidwe kazakudya kokha ndi dongosolo lomwe thanzi la ziwalo zina limadalira.

Matenda a shuga ndi imodzi mw matenda ofala kwambiri. Ofufuzawo akuti: mzaka 10, kuchuluka kwa odwala matenda ashuga kudzachulukanso. Izi zikusonyeza kuti zinthu zomwe zimadzetsa matendawa ndizofala kwambiri kotero kuti thupi lilibe mwayi wokana izo.

Kuzindikira matendawa kumachulukana. Pali njira zingapo zophunzitsira zomwe zimakudziwitsani mwachangu zomwe zili muyezo wa shuga m'thupi la wodwalayo.

Njira zina ndi izi:

1. Kuphatikiza kwamwazi. Kusanthula kotereku kumawerengedwa ngati chida chodziwitsa aliyense, chomwe chimagwiritsidwa ntchito pofufuza ngati munthu ndi kafukufuku wowunika. Zimathandizira kuwongolera nthawi yomweyo mzere wonse wa magawo ofunika, kuphatikizapo shuga.
2. Kuyeserera kwa glucose ndi "katundu". Kafukufukuyu akuwonetsa kuchuluka kwa shuga m'magazi am'magazi. Munthu amapemphedwa kuti apereke magazi pamimba yopanda kanthu, ndiye kuti amamwa kapu yamadzi ndi shuga wothira madzi. Ndipo zitsanzo zamagazi zimabwerezedwa theka lililonse la maola awiri. Iyi ndi njira yolondola yodziwira matenda ashuga.
3. Kusanthula kwa glycated hemoglobin. Njirayi imawunika kuphatikiza kwa hemoglobin ndi glucose. Ngati shuga wamagazi ndiwambiri, mulingo wa glycogemoglobin udzakhala wokwera. Umu ndi momwe ma glycemia amagundira (i.e. glucose okhutira) amawerengedwa pa mwezi umodzi mpaka watatu. Mitundu yonse ya odwala matenda ashuga amayenera kuwerengedwa pafupipafupi.
4. Kuyeserera kwa glucose kwa C-peptide. Ndipo njirayi imatha kumaliza ntchito yama cell omwe amapanga insulin. Kusanthula kumatsimikizira mtundu wa shuga. Ndikofunikira kwambiri pakuzindikiritsa zamatenda a mitundu iwiri.

Kuphatikiza pa mayesedwe ofunikira awa, mayesowa amathandizira kuchuluka kwa fructosamine komanso kuwunika kwapadera kwamlingo wa lactate. Njira yoyamba ndi yofunika kwambiri pochiza matenda ashuga; imapereka mwayi kwa madotolo kuti awerenge momwe njira zawo zochiritsira zilili zabwino. Njira yachiwiri imawululira kuchuluka kwa lactic acid, imapangidwa ndi thupi kudzera mu anaerobic glucose metabolism (i.e., metabolism yopanda mpweya).

Ndipo palinso njira yofotokozera motengera zomwe zimachitika zomwe zimaphunziridwa pakuwunika kwa zasayansi. Koma patapita nthawi kafukufukuyu ndiwosavuta kwambiri, kuposa apo, amatha kuchitidwa munthawi iliyonse (kuphatikiza kunyumba). Dontho la magazi liyenera kuyikidwa pa mzere woyeserera, womwe umayikidwa mu gawo lapadera la mita, ndipo pambuyo pa mphindi zochepa zotsatira zimakhala pamaso panu.

Momwe mungapezere mayeso a shuga

Kafukufukuyu amachitika ngati magazi am'magazi kuchokera kumunwe kapena mphete, amachitidwa m'mawa pamimba yopanda kanthu. Maphunziro ena apadera safunika. Chinthu chachikulu chomwe wodwalayo ayenera kudziwa ndikuti simungathe kudya chilichonse musanawunikidwe, monga kumwa (madzi oyera okha ndikotheka), koma nthawi yomweyo kuyimitsa pakati pakupereka mawunikidwe ndi chakudya chomaliza sikuyenera kupitirira maola 14.

Ndikofunikanso kuti madzulo atawerengera, munthu sakhala wamanjenje, mahomoni amayamba kupanga zomwe zimakumana ndi mahomoni apachifungo, ndichifukwa chake kusantaku kungawone kuchuluka kwa glucose. Koma izi sizikunena za matenda ashuga. Magazi amayenera kubwezeretsedwanso.

Momwe mungasinthire kuwunika bwino

Masiku ano m'mafomu omwe amaperekedwa kwa wodwala, sikuti amangodziwonetsa yekha, komanso malire ake. Ndipo munthu mwiniyo amatha kuwona ngati mfundo zina zili zofanana muzoyeneranso.

Chitsogozo patsambalo lotsatirali:

• Mwa munthu wamkulu, chikhalidwe cha shuga ndi 3.89-5.83 mmol / L. Koma pafupipafupi mungapeze mitundu yonga 3.3-5.5 mmol / L. Mfundo zonsezi zimatha kuonedwa ngati chizolowezi.
• Mwa anthu omwe ali m'badwo wa 60+, muyezo wapamwamba udzakhala magawo 6.38.
• Mlingo wabwinobwino wa shuga mwa mayi wapakati udzakhala magawo 3,3-6.6. Kwa nthawi ya bere, kuwonjezeka pang'ono kwa shuga ndi chizolowezi.

Ngati kuwunika kunawonetsa kuchuluka kwa shuga, izi zikuwonetsa hyperglycemia. Zambiri zoterezi zimatha kunena za matenda ashuga. Koma sikuti matendawo okha omwe amatha kubisala kumbuyo kwa kuchuluka kwa shuga, imatha kukhala chizindikiro cha endocrine pathologies, matenda a chiwindi, ndi matenda a impso, komanso chizindikiritso cha pancreatitis yayikulu kapena yovuta.

Kodi shuga: amagwira ntchito mthupi

Imathandizira maselo ake kutenga insulin ya mahomoni omwe amapangidwa ndi kapamba. Ichi ndi mahasi "onyamula" omwe amanyamula glucose m'maselo. Zimathandizanso maselo a chiwindi ndi minofu kuti apange nkhokwe zotsalira za glycogen polysaccharide kuchokera ku glucose yopanda mafuta. Ngati insulin ya m'mimba imakhala yosakwanira, kuchuluka kwamphamvu kwa glucose kumawonedwa ndipo, chifukwa chake, matenda a shuga amapezeka.

• kupatsa mphamvu, "mafuta" ku ziwalo zathupi,
• kulimbitsa, kukonzanso thupi pambuyo podzilimbitsa thupi komanso kutengeka,
• kutsegula kwa chiwindi amene amachotsa poizoni,
• kukondoweza kwa maselo aubongo, kukonza magwiridwe antchito aubongo,
• kuthetsa njala
• kusintha kwamakhalidwe abwino, kukweza,
• kukhalabe ndi zochitika za mtima.

Kuchuluka kwa kuchuluka kwa chakudya, kupsinjika kwa thupi ndi m'maganizo, kupsinjika, komanso kumwa mowa kumakhudzira kuchuluka kwa shuga. Mwanjira ina, kuchuluka kwa shuga m'magazi kumatengera momwe munthu aliri wathanzi. Nthawi zambiri, kuchuluka kwa shuga woperekedwa kuyenera kuthetsedwa mwa kugwiritsa ntchito mphamvu.

Momwe shuga ya magazi imatsimikizidwira mu labotale

• glucose oxidase potsatira makutidwe a okosijeni a glucose omwe amatenga nawo gawo la enzyme shuga oxidase komanso mapangidwe a hydrogen peroxide, omwe amapangitsa kuti mankhwala asinthe. Kuchuluka kwa shuga pamenepa ndikuyerekeza ndi kuchuluka kwa zinthu zachikuda,
• njira ya ortotoluidine, yomwe imakhazikitsidwa ndi zomwe glucose amatenthetsera pakuwotcha kwake ndi ortotoluidine mu njira yacetic ndi kupanga mankhwala obiriwira obiriwira
• njira ya Hagedorn-Jensen (Ferricyanide), yomwe imagwiritsa ntchito kuthekera kwa glucose kubwezeretsa mchere wamagazi ofiira mu alkali kukhala wachikasu. Milingo ya shuga imatsimikiziridwa ndi mchere wofiira kwambiri.

Muzochitika zosiyanasiyana, zosankha zosiyanasiyana zoyeserera magazi a labotale ndizofunikira. Mtundu wodziwika kwambiri wofufuzira wa shuga ndikuwunika magazi mofulumira. Wodwalayo samadya chakudya maola 12 isanachitike, tsiku loti lisanthule limachepetsa kupsinjika kwakuthupi ndi kwamaganizidwe, komanso amayesetsa kudzitchinjiriza ku kupsinjika.

Komanso, chifukwa chodalirika cha zotsatira zake, sizikulimbikitsidwa kuti kutafuna chingamu ndikusuka mano kuti magawo a mano asakhudze kuchuluka kwa shuga. Ndipo, ndithudi, kusanthula sikulimbikitsidwa motsutsana ndi maziko a matenda. Magazi a capillary (kuyambira chala) amatengedwa kuti akawone m'mawa.

Mtundu wina wa kusanthula "ndi katundu", wogwiritsa ntchito zinthu kawiri kawiri. Choyamba, mutuwu umapereka magazi pamimba yopanda kanthu, ndipo pambuyo maola 2 akubwereza njirayi, pogwiritsa ntchito mpaka 100 magalamu a shuga osungunuka m'madzi. Ngakhale nthawi zambiri si glucose yemwe amagwiritsidwa ntchito, koma chakudya cham'mawa chokhazikika, chifukwa ichi ndi maziko achilengedwe.

Kupeza momwe alili matenda a shuga, komanso kuwunika momwe mankhwalawo amathandizira, hemoglobin yokhala ndi magazi a capillary imasanthulidwa. Kusanthula sikutanthauza kuletsa zakudya zoyambirira.

Ngati shuga ndiwopanda vuto, ndiye kuti ndimatenda a shuga?

Zachidziwikire, kusanthula kamodzi sikokwanira kupanga matenda. Ngati pali zoyipa zilizonse zapezeka (mbali iliyonse), mayeserowa amakhala obwereza, wodwalayo amaphunzitsidwa maphunziro apamwamba.

Nthawi zambiri, kusanthula koyamba kumawonetsa shuga wambiri, koma izi zimachitika chifukwa cha kuyesetsa kwakuthupi tsiku lotsatira la mayeso kapena kugwedezeka mwamphamvu kwamphamvu. Ngakhale kumwa mowa tsiku lisanafike kusanthula kungakhudze zotsatira.

Pali cholowa chomwe chimatchedwa madokotala prediabetes, ndipo gawo ili likhoza kuthandizidwa, osapatsanso mpata matendawa kuti apite patsogolo.

Kodi mayunitsi 5.5 ndiwazonse?

Inde, zizindikiro zotere zimawonetsa kuti kagayidwe kazakudya m'thupi kamadutsa popanda zolephera. Odwala ena okayikira amawona kuti chizindikiro cha 5.5 ndichofunika kwambiri pazomwe zikuchitika, ndikuyamba kuda nkhawa. Izi sizachilendo kwa hypochondriacs, anthu omwe amatha "kufunafuna" matenda mwa iwo okha, makamaka, osakhalako.

M'malo mwake, chizindikiritso chotere ndicho chizolowezi, ndipo palibe kukayika pa izi. Ndipo ngati mukukayikirabe, pitani kaye mayeso patapita nthawi (musadandaula tsiku lotsatira).

Shuga amasintha ngakhale masana, chifukwa mulingo sudzakhala womwewo pakasinthidwe omwe amaperekedwa nthawi zosiyanasiyana.

Ngati mgwirizanowo sunathebe, muyenera kuchitapo kanthu. Mwakutero, kutenga chitetezo chokwanira cha matenda ashuga ndi zina za metabolic pathologies. Izi ndizothandiza kwa aliyense, ndipo njira zoyenera zodzitetezera mosakayikira zitha kukhala zothandiza.

Maphunziro akuthupi motsutsana ndi matenda a shuga

Ndizosatheka kunyalanyaza kufunika kochita zinthu zolimbitsa thupi kuti mukhale wathanzi.Zitha kuwoneka, pali ubale wanji pakati pa maphunziro akuthupi ndi glucose yemweyo? Koma kulumikizana ndikumayandikira kwambiri: zolimbitsa thupi kumawonjezera ma cell omwe ali ndi insulin. Izi zimatsitsa kapamba - sikuyenera kugwira ntchito mopitilira muyeso wa kupanga insulini.

Chifukwa chake, othamanga komanso anthu otha kuchita masewera olimbitsa thupi zimawavuta kusungirako shuga panthawi yovomerezeka. Nthawi yomweyo, maphunziro akuthupi ndiofunikira osati kokha kwa iwo omwe ali m'gulu lowopsa la matenda ashuga. Izi ndizothandiza kwa aliyense, kupatula, ndipo ndizothandiza kwa anthu onenepa kwambiri.

Kunenepa kwambiri sikuchitika pachabe kuyerekeza ndi bomba lomwe lili ndi nthawi. Zimakhala zovulaza pamachitidwe ambiri omwe amapezeka m'thupi la munthu, ntchito yamagulu onse. Ndipo anthu onenepa kwambiri angathe kukhala odwala matenda ashuga kuposa anthu omwe amalemera bwinobwino.

Ndi mtundu wanji wamaphunziro oyenera? Matenda a kagayidwe kazakudya umapangidwa bwino ndi mphamvu, aerobic ndi maphunziro apamwamba kwambiri. Ndipo ngati maphunziro akuthupi akukhala gawo la moyo wa munthu, makalasi amakhala achizolowezi, okhala ndi katundu wambiri, mumachitidwe oyenera, ndiye kuti kupanga insulini kudzakhala kwabwinobwino.

Malangizo 6 a shuga

Osati masewera okha omwe amawonedwa ngati njira yomwe ingateteze munthu kuti asadwale matenda ashuga. Endocrinologists adapereka malingaliro angapo osavuta, kukhazikitsa omwe sikutanthauza ndalama zapadera kuchokera kwa wodwala kapena zoyesayesa zina zazikulu.

1. Madzi ndiye gwero lalikulu la madzi obwera. China chilichonse, kuphatikiza misuzi ndi zakumwa zozizilitsa kukhosi, ndizosangalatsa, koma sizingatheke kuti chakumwa chachilengedwe chokhala ndi shuga komanso zowonjezera zambiri zabwino. Madzi samathetsa ludzu lokha - limasunga glucose ndi insulin moyang'aniridwa. Kafukufuku wina wamkulu adatsimikiza kuti mwa anthu onenepa kwambiri omwe amamwa madzi ochepa okha m'malo mwa sopo panthawi ya chakudya, sikuti kokha kutsika kwa shuga, komanso kuwonjezeka kwa insulin.
2. Chitani masewera olimbitsa thupi. Inde, kufunikira kumeneku nthawi zambiri kumalumikizidwa ndi mawonekedwe a munthu, koma izi ndi zomwe zimachitika pamene kulimba kwamakhalidwe kudzawonjezera thanzi lathanzi. Kuti muchepetse thupi sikufunika kupitiliza zakudya zamafuta. Pali lingaliro losavuta lazakudya zoyenera, pomwe mndandanda wazakudya zololedwa sichingokhala mndandanda wocheperako. Koma pali malamulo ena ophikira, kuphatikiza zakudya, zopatsa mphamvu, ndi zina zotere. Mwa munthu wonenepa kwambiri, mafuta amasonkhana mozungulira m'mimba, komanso mozungulira chiwindi, chifukwa chomwe thupi limayamba kumva insulin.

Mfundo ina - musataye khofi. Zakumwa zabwino sizabwino monga momwe malingaliro ake amakhalira. Kapu ya tsiku ndi tsiku ya khofi imathandizira kuchepetsa ngozi za matenda ashuga ndi 10 mpaka 54%! Kusinthaku kumatsimikiziridwa ndi kuchuluka ndi kuchuluka kwa chakumwa chomwe mumamwa. Koma khofi yekhayo ndiyomwe imayenera kuledzera popanda shuga. Mwa njira, tiyi ali ndi zotsatira zofananira.

Matenda a shuga ndi matenda omwe amathanso kukhudza munthu nthawi iliyonse. Zachidziwikire, mwa anthu amtundu 40+ mwayi wokhala ndi matenda ndiwowonjezereka, ndipo zinthu zomwe zimayambitsa matendawa zimangowonjezera izi.

Chifukwa chake, ndi shuga pamtengo wa 5.5, ndikofunikira kutenga chitetezo cha matendawa kuti chizindikiro ichi chikhalebe pamlingo wabwino kwa zaka zambiri zikubwera.