Ukuba ungumntu ozilolonga rhoqo, xa ubanjwa ngumkhuhlane, kuvakala ngathi usuku lwakho lonke kunye nesicwangciso sakho sonke sonakele, akunjalo? Kwelinye icala, uziva ngathi udiniwe ngokupheleleyo. Kwelinye icala, uziva ulusizi kukuba umthambo obuwenza iintsuku sele uza kuphela. Ngoko ke abanye abantu bacinga, "Ukuba ndizilolonga kancinci ndize ndibile, ukugula kuya kulunga ngokukhawuleza." Abanye bayoyika, "Ngaba ukuzilolonga kuya kuyenza ibe mandundu le nto?" Ithini inyaniso kweli bali? Namhlanje, siza kuthetha ngolwalamano phakathi komkhuhlane nokuzilolonga.
Ngaba ukuzilolonga kunokuthintela umkhuhlane?
Ngamafutshane, ewe! Ukuzilolonga rhoqo nangokuphakathi yeyona ndlela ilungileyo yokuzikhusela kwizifo ezincinci ezifana nomkhuhlane oqhelekileyo. Oku akuthethi ukuba kufuneka "ubaleke i-marathon." Umsebenzi ophakathi ngundoqo.
Cinga ngale ndlela: inkqubo yethu yokuzikhusela komzimba ifana nomkhosi okhusela ilizwe. Ilwa nabahlaseli bamanye amazwe njengeentsholongwane kunye neebhaktheriya kwaye isigcina singaguli. Xa sizilolonga rhoqo , impilo yethu iyonke iyaphucuka. Oku kwenza amandla ethu okuzikhusela, inkqubo yethu yokuzikhusela komzimba, ibe namandla.
Uphando lubonise ukuba izinto ezilula ezifana nokuhamba ngokukhawuleza imizuzu engama-20-30 yonke imihla, ukuya ejimini yonke imihla, okanye ukukhwela iibhayisekile nabantwana iintsuku ezimbalwa ngeveki kunokunciphisa inani lemikhuhlane oyifumanayo ngonyaka ngesiqingatha .
Kwenzeka njani oko?
Xa sizilolonga, ukujikeleza kweeseli ezimhlophe zegazi, uhlobo lweseli yokulwa emzimbeni wethu, kuyanda. Ezi seli zezona zilwa ngokuthe ngqo nosulelo. Olunye uphando lufumanise ukuba abantu abaneminyaka engama-65 ubudala abazilolonga rhoqo babenenani elifanayo leeseli ze-T , uhlobo lweseli yokuzikhusela, njengabantu abakwiminyaka engama-30. Oku kuthetha ukuba ukuzilolonga kunceda ukugcina inkqubo yethu yokuzikhusela "iselula."
Ngaba kulungile ukwenza umthambo xa unesifo somkhuhlane?
Lo ngumbuzo omkhulu abantu abaninzi abanawo. Impendulo engcono kukuba ukuzilolonga kukhuselekile ukuba nje umamele umzimba wakho . Kodwa kukho izinto ezimbalwa ekufuneka siziqaphele.
Ngokwesiqhelo, ukuba uneempawu "ezingaphezulu kwentamo" kuphela (umz., impumlo egobhozayo, ukuthimla, umphimbo orhawuzelelwa kancinci), akukho nto imbi ngokwenza umthambo omncinci. Kodwa ukuba uneempawu "ezingaphantsi kwentamo" (umz., ukuqina kwesifuba, ukukhwehlela, iintlungu zomzimba, umkhuhlane), ngokuqinisekileyo kungcono ukuphumla.
Masicacise oku ngakumbi ngetheyibhile engezantsi.
| Uhlobo lwempawu | Ngaba kunokwenzeka ukwenza umthambo? |
|---|---|
| Iimpawu "Ngaphezulu kwentamo" - Impumlo enemifinya - Ukuxinana kweempumlo - Umphimbo obuhlungu kancinci - Ukuthimla | Ewe, kodwa kancinci. Yehlisa ubukhali kunye nobude bomthambo wakho wesiqhelo. Umzekelo, hamba kancinci endaweni yokubaleka. Ukuba uphakamisa iintsimbi, sebenzisa iintsimbi ezilula. |
| Iimpawu "Ngaphantsi kwentamo" - Ukuqina kwesifuba, ukuqina - Ukukhwehlela okukhulu - Iintlungu zomzimba, iintlungu zemisipha - Ifiva - Ukudinwa kakhulu | Hayi, phumla ngokuqinisekileyo. Ukuzilolonga ngelixa unezi mpawu kunokwenza umzimba wakho usebenze kakhulu, kulibazise inkqubo yokuphiliswa, kwaye kukhokelela nakwiimeko ezinzulu ngakumbi. |
Masiqaphele nakwiimeko eziyingozi.
1. Amayeza omkhuhlane kunye nokuzilolonga: Amanye amayeza okunciphisa ukuxinana owasebenzisayo xa umkhuhlane aya kunyusa izinga lentliziyo yakho kancinci ngokuzenzekelayo. Ukuba uqhelisa ngaxeshanye, intliziyo yakho isenokuba phantsi koxinzelelo olukhulu. Oku kunokubangela ubunzima bokuphefumla.
2. I-Asthma: Ukuba une-asthma, qiniseka ukuba uthetha nogqirha wakho ngaphambi kokuba uzilolonge xa unomkhuhlane. Ukuzilolonga ngeli xesha kunokunyusa ukukhohlela nokuphefumla, nto leyo enokwenza kube nzima nangakumbi ukuphefumla.
3. Umkhuhlane: Ukuba unomkhuhlane kunye nomkhuhlane, musa ukucinga nangokuzilolonga. Umkhuhlane luphawu lokuba umzimba wakho ulwa nosulelo. Ukuzilolonga ngeli xesha kuya kukulibazisa kuphela ukuchacha kwakho. Kungcono ulinde iintsuku ezimbini ukuya kwezintathu ukuze umkhuhlane wakho uphele ngaphambi kokuba uqale ukuzilolonga kwakhona.
Kuthekani ukuba umthambo uba "mkhulu kakhulu"?
Oku akuyongxaki kuthi uninzi lwethu. Nangona kunjalo, kukho abanye abantu abaxhomekeke kakhulu ekuzilolongeni kangangokuba abakwazi nokulibala usuku olunye. Kodwa eyona nto ibalulekileyo ekufuneka uyazi kukuba,Uqeqesho olugqithisileyo lunokuwenza buthathaka amajoni omzimba.
Izazinzulu zithi abadlali abaqhubeka beziqeqesha ngokugqithisileyo ngaphandle kokunika imizimba yabo ukuphumla abakudingayo ukuze baphile basengozini enkulu yokufumana izifo ezifana nomkhuhlane kunye nomkhuhlane.
Oku kungenxa yokuba xa sizibhokoxa kakhulu, inani leeseli ezimhlophe zegazi ezilwa nosulelo emizimbeni yethu linokuncipha okwethutyana. Kwangaxeshanye, amanqanaba e- cortisol, i-hormone enxulumene noxinzelelo, ayanda. Oku kunokuphazamisana nokusebenza kweeseli zomzimba ezikhusela umzimba. Ke ngoko, kungcono ukuzilolonga "ngokulinganisela" ukuze ube sempilweni.
Ufanele uye nini kugqirha?
Ukuba ufumana naziphi na iimpawu ezingaqhelekanga ngexesha okanye emva kokuzilolonga ngelixa unesifo somkhuhlane, musa ukuzityeshela. Kubalulekile ukuthatha amanyathelo ngokukhawuleza kwezi meko zilandelayo:
| Kwenziwe ntoni | Iimpawu ekufuneka uzijonge |
|---|---|
| Fowunela ugqirha wakho | |
| Yeka ukuzilolonga uze udibane nogqirha wosapho lwakho ukuze akunike iingcebiso. |
|
| Yiya kwiYunithi yoNyango oluNgxamisekileyo (ETU) ngoko nangoko. | |
| Yeka loo msebenzi ngoko nangoko uze uye kwigumbi likaxakeka lesibhedlele elikufutshane (ETU). Ezi zinokuba ziimpawu zemeko embi, njengokuhlaselwa yintliziyo. |
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Umyalezo Wokuya Ekhaya
- Ukuthintela: Ukuzilolonga rhoqo okuphakathi kunokunceda ukuqinisa amasosha omzimba wakho kwaye kukukhusele kwiintsholongwane ezifana nomkhuhlane oqhelekileyo.
- Mamela umzimba wakho: Ukuba unomkhuhlane, cinga ngomzimba wakho phambi kokuba uzilolonge. Ukuba iimpawu zakho zingaphezulu kwentamo (umkhuhlane, ukuthimla), umthambo omncinci ungafaneleka.
- Ukuphumla kubalulekile: Ukuba uneempawu "ezingaphantsi kwentamo" ezinje ngomkhuhlane, ukuqina kwesifuba, okanye iintlungu zomzimba, kuphephe ukuzilolonga ngokupheleleyo. Nika umzimba wakho ukuphumla okudingayo ukuze uphile.
- Iimpawu eziyingozi: Ukuba ufumana iintlungu esifubeni, ukuphefumla okufutshane, okanye ukuquleka ngelixa uzilolonga, yeka ngoko nangoko uze ufumane uncedo lwezonyango olungxamisekileyo.
- Buza ugqirha wakho: Ukuba unezinye izifo, ezifana ne-asthma, okanye ukuba uneengxaki, kungcono ukubonisana nogqirha wakho ngaphambi kokuba uzilolonge ngelixa ugula.
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