Usenokuba ukhe wakubona kwi-social media, abadlali bezemidlalo, abadlali beqonga, kunye nabantu abaqhelekileyo bentywila ebhafini enamanzi abandayo. Oku sikubiza ngokuba yi "Cold Plunge". Xa ubona oku, unokucinga, "Kutheni emhlabeni sibandezeleka ngolu hlobo? Ingaba oku kulungile ngokwenene? Okanye kuyingozi?" Ngoko ke namhlanje, masithethe ngale Cold Plunge, iingenelo zayo, iingxaki zayo, kunye nezinto ekufuneka sizilumkele xa senza oku.
Yintoni le Cold Plunge?
Ngamafutshane, ukuntywila ebandayo yinkqubo yokuntywilisela umzimba wakho emanzini abandayo okwemizuzu embalwa. Abadlali bebesoloko besebenzisa le ndlela ukunceda izihlunu zabo zibuyele esiqhelweni, kodwa ngoku abantu abaninzi baphendukela kuyo ngenxa yeengenelo zayo zempilo yengqondo neyomzimba.
Ungakwenza oku ekhaya ngokubeka iityhubhu zomkhenkce ebhafini. Okanye ungasebenzisa ibhafu ekhethekileyo onokuyithenga evenkileni. Abanye abantu bakwenza oku ngokutsiba emanzini abandayo emlanjeni, emlanjeni, okanye elwandle. Kodwa xa ukwenza oku ngaphandle, kufuneka ulandele amanyathelo okhuseleko akhuselekileyo.
Uyenza njani le nto ngokukhuselekileyo?
Eyona nto ibalulekileyo neyimfuneko ekufuneka uyenze ngaphambi kokuba wenze oku kukuthetha nogqirha wakho ubuze ukuba oku kulungile na kuwe. Ingakumbi ukuba unesifo sentliziyo, uxinzelelo lwegazi oluphezulu, okanye usela naluphi na unyango, oku kusenokungakulungeli konke konke.
Khumbula, ngaphambi kokuba wenze izinto ozibona zisenziwa ngabanye abantu, kubaluleke kakhulu ukuba ubuze ugqirha ukuze ubone ukuba zilungele umzimba wakho na.
Kulungile, ukuba ugqirha uthi oku akuyongxaki kuwe, landela la manyathelo.
1. Ukulungiselela: Gcina itawuli enkulu kufutshane ukuze yome emva kokuphuma emanzini kunye neempahla ezomileyo zokunxiba. Lungela ngengqondo. Kuba eli liva elinzima, elingakhululekanga.
2. Ekhaya: Zalisa ibhafu malunga nesiqingatha samanzi abandayo uze wongeze malunga neepakethe ezintathu ezinkulu zomkhenkce. Zama ukugcina ubushushu bamanzi buphakathi kwe-10-15 degrees Celsius (50-60 degrees Fahrenheit). Ukuba usandul' ukufika koku, ungaqala ngamanzi afudumeleyo kancinci uze wehlise ubushushu kancinci kancinci.
3. Ukuba ukwenzela ngaphandle (njengomlambo, ulwandle): Le yinto ekufuneka yenziwe ngononophelo olukhulu.
- Qinisekisa ukuba amanzi apho uya khona acocekile kwaye akhuselekile ukudada kuwo. Ukuba usemlanjeni, jonga ngononophelo ukuba akukho misinga yamanzi avuzayo na .
- Ungaze uyenze wedwa le nto. Okungenani, hamba nomhlobo. Kungcono ukuhamba nomntu onamava.
- Iimonki ezininzi ziyangena emanzini.Ukuba utsiba ngequbuliso, umzimba wakho ungangothuka. Oku sikubiza ngokuba yi-'Cold Shock'. Ngeli xesha, ukuphefumla kwakho kunye nesantya sentliziyo yakho ziyakhawuleza ngequbuliso, kwaye usenokungakwazi ukuyilawula.
- Musa ukuya nzulu ngaphezu kwesinqe okanye esifubeni, kuba ukuba ufumana 'uxinzelelo olubandayo', nomntu obhukuda kakuhle unokulahlekelwa kukulawula.
- Gcina intloko yakho ingaphezulu kwamanzi.
Xa uqala, linda ixesha elifutshane, njengemizuzwana engama-30 okanye umzuzu . Kamva, njengoko uqhele, ungalinyusa ixesha liye kwimizuzu emi-5 ukuya kweli-10.
Mamela umzimba wakho xa usemanzini. Ukuphefumla kwakho kusenokungahambelani ekuqaleni, kodwa kufuneka kubuyele esiqhelweni emva kwexesha elithile. Ukuba akunjalo, okanye ukuba uziva unesiyezi, unentlungu esifubeni, okanye iminwe yakho itshintsha umbala, phuma emanzini ngoko nangoko .
Ziziphi iingenelo zokwenyani zoku?
Uphando lufumene iingenelo ezininzi ezinxulumene noku. Nangona kunjalo, uphando oluthe kratya luyadingeka ngale nto. Makhe sijonge iingenelo eziphambili ezifunyenweyo ukuza kuthi ga ngoku.
| Inzuzo | Ingcaciso Elula |
|---|---|
| Ukunciphisa iintlungu zemisipha | Inceda ekunciphiseni ubuhlungu bemisipha emva kokuzilolonga. Umkhuhlane unciphisa imithambo yegazi, unciphisa umonakalo wemisipha kunye nokudumba. |
| Ukunyamezela uxinzelelo | Olunye uphando lubonisa ukuba oku kunokunciphisa amanqanaba ethu e-cortisol, i-hormone yoxinzelelo. |
| Ukuqinisa inkqubo yomzimba yokuzikhusela | Kukho ingcamango yokuba ukuchatshazelwa ngumkhuhlane kulungiselela umzimba ukuba ulwe nezifo, kodwa oku akukaqinisekiswa ngokupheleleyo. |
| Ulawulo lweswekile egazini | Ukwenza oku rhoqo kunokuphucula uvakalelo lwe-insulin kwaye kuncede ekunciphiseni umngcipheko wokuba nesifo seswekile sohlobo lwesibini. |
| Impilo yentliziyo | Olunye uphando lubonisa ukuba ilungile kwimpilo yentliziyo ekuhambeni kwexesha. Nangona kunjalo, umngcipheko uphezulu kuba ukuntywiliselwa ngequbuliso emanzini abandayo kubeka uxinzelelo olukhulu entliziyweni. |
| Ukuphucula Imvakalelo | Abantu abaninzi baziva bephilile emva koku. Oku kusenokuba kungenxa yokukhululwa kwee-endorphins, iihomoni zenjabulo zomzimba. |
Zithini iziphumo ebezingalindelekanga kunye neengozi?
Kunye neenzuzo, kukho iziphumo ebezingalindelekanga ezininzi ezinobungozi kunye neengozi. Kubaluleke kakhulu ukuzazi ezi zinto.
| Imiphumela | Yintoni Enokwenzeka? |
|---|---|
| Umothuko obandayo | Ukuntywiliselwa emanzini abandayo ngequbuliso kunokubangela ukuphefumla ngokukhawuleza, ukunyuka kwesantya sentliziyo, ukunyuka koxinzelelo lwegazi, kunye nokulahlekelwa zingqondo. Umngcipheko wokurhaxwa uphezulu ngeli xesha. |
| Ukungabi nangqondo kwamalungu | Ukukhusela amalungu abalulekileyo omzimba, ukuhamba kwegazi ezandleni nasezinyaweni kuyancitshiswa. Oku kunokubangela ukuba izandla neenyawo zingabi nanto kwaye kube nzima ukulawula izandla neenyawo. |
| I-Hypothermia | Ukuba uhlala emanzini abandayo ixesha elide, ubushushu bomzimba wakho bunokwehla bufikelele kwinqanaba eliyingozi. Le yingxamiseko yezonyango efuna unyango olukhawulezileyo . Iimpawu ziquka ukungcangcazela kakhulu, ukuthetha okungacacanga, kunye nokozela.ziimpawu. |
| Ingozi yokutshona | Umngcipheko wokurhaxwa uphezulu kakhulu ngenxa yayo nayiphi na kwezi meko zingasentla, ingakumbi ngaphandle. |
Ngubani ongafanele akwenze oku?
Oku akufanelanga wonke umntu, kwaye kunokuba yingozi kakhulu, ingakumbi kwabo baneengxaki ezithile zempilo.
Ukuba uneengxaki zempilo, ingakumbi isifo sentliziyo, ngokuqinisekileyo kufuneka uthethe nogqirha wakho ngaphambi kokuba uzame oku.
Kuphephe ukuntywila ngokubandayo ukuba unezi meko zilandelayo zempilo:
- Naluphi na uhlobo lwesifo sentliziyo okanye imbali yesifo sentliziyo
- Isifo seswekile
- Igazi elonyukayo
- Ukujikeleza kwegazi okubi
- Isiganeko sikaRaynaud - imeko echaphazela ukuhamba kwegazi ukuya kwiminwe
- I-peripheral neuropathy
- Iimeko apho igazi liqokelelana khona kwimithambo yegazi (i-Venous stasis)
- Izifo ezichaphazela iiseli zegazi, ezifana nesifo se-cold agglutinin
Thetha nogqirha wakho malunga namayeza owasebenzisayo, kuba amanye amayeza angenza oku kube yingozi.
Eminye imibuzo ebuzwa rhoqo
Ufanele uhlale ixesha elingakanani emanzini abandayo?
Umntu oqalayo kufuneka alinde imizuzwana engama-30 ukuya kumzuzu. Akukhuthazwa ukuba ahlale imizuzu engaphezu kwe-10 ubuncinci. Ukuba uhlala imizuzu engaphezu kwama-30, umngcipheko wokuba ne-hypothermia uphezulu kakhulu.
Yintoni ongafanele uyenze emva kokuba unesifo sentliziyo?
Musa ukungena kwi-sauna okanye kwi-hot tub emva nje kokuba uphumile emanzini. Utshintsho olukhawulezileyo kubushushu lunzima emzimbeni. Kwakhona, musa ukusebenzisa utywala okanye icuba xa uzifudumeza.
Ingaba oku kufana nokuthatha ishawa ebandayo?
Ukuhlamba ngamanzi abandayo kukwabonelela ngezinye zezi zibonelelo. Kwaye kulula ukukwenza ekhaya. Yindlela entle yokuqhelanisa umzimba wakho nomkhuhlane ngaphambi kokuba uhlaselwe yingqele.
Yintoni omele uyenze emva kokuba unesifo seCold Plunge?
Yomisa umzimba wakho ngoko nangoko uze unxibe iimpahla ezomileyo. Ungasela isiselo esifudumeleyo. Fudumeza umzimba wakho kakuhle.
Umyalezo Wokuya Ekhaya
- I-Cold Plunge inokunceda ekunciphiseni ubuhlungu bemisipha kunye nokudinwa kwengqondo emva kokuzilolonga.
- Nangona kunjalo, kukwakho neengozi ezinkulu ezifana 'neCold Shock' kunye 'neHypothermia'.
- Qiniseka ukuba uqhagamshelana nogqirha wakho ngaphambi kokuba uzame oku, ingakumbi ukuba uneengxaki zempilo.
- Xa uqala, hlala emanzini ixesha elifutshane kakhulu (imizuzwana engama-30-60).
- Ukuba ukwenza oku ngaphandle (emlanjeni, elwandle), ungaze ukwenze wedwa. Hlala ulumkele ukhuseleko.
- Mamela umzimba wakho. Ukuba uziva ungakhululekanga, phuma emanzini ngoko nangoko.
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