Ukuba ucwangciselwe ukwenza utyando lomqolo , kuyinto eqhelekileyo ukuba uzive unexhala kwaye uxhalabile. "Ngaba oku kuya kusebenza?", "Ngaba kuya kubakho naziphi na iingxaki kamva?", "Ngaba ndiza kukwazi ukubuyela kubuntu bam bakudala?" Izinto ezinjalo mhlawumbi ziye zafika engqondweni yakho izihlandlo ezilikhulu. Kodwa ubusazi na ukuba zininzi izinto onokuzenza ukuze utyando lube yimpumelelo? Enyanisweni, okukhona ulungiselela, kokukhona amathuba okuba nesiphumo esiphumelelayo.
Namhlanje, siza kuthetha ngezinto ezi-6 ezibalulekileyo ekufuneka uzazi, uzenze, kwaye ungazenzi ngaphambi kotyando lomqolo. La ngamava oogqirha bomqolo kunye nabo baye benza utyando olunjalo.
1. Musa ukuyeka ukusebenza ngokomzimba!
"Owu, gqirha, ndingazilolonga njani ngale ntlungu yomqolo?" usenokuba uzibuza. Yinyani le, ukuphila nentlungu yomqolo akulula. Kodwa, ukuthetha nogqirha wakho, ukwenza izinto ezincinci onokukwazi ukuzenza, nokuhlala usebenza ngokomzimba kangangoko kunokwenzeka kunokuba luncedo olukhulu emva kotyando.
Khawucinge nje, kukho izizathu ezibini zoku:
- Ukugcina ubunzima obusempilweni: Kulula ukulawula ubunzima bakho xa usebenza. Umntu onobunzima obusempilweni ululama ngokukhawuleza emva kotyando.
- Ukujikeleza kwegazi: Xa uzilolonga, ukujikeleza kwegazi lakho kuyaphucuka, nto leyo enciphisa kakhulu umngcipheko weengxaki ezifana nokuqhekeka kwegazi emva kotyando.
Ngoko ke, thetha nogqirha wakho uze ubuze ukuba zeziphi iindlela ezilula zokuzilolonga ezifanelekileyo kuwe.
2. Yiba nolwazi olupheleleyo ngemeko yakho.
Khumbula, akukho mntu ukhathalele impilo yakho ngaphezu kwakho.
Yiyo le nyaniso. Ngoko ke, ngaphambi kokuba ubhalisele utyando, kufuneka uqonde kakuhle imeko yakho yempilo, utyando oza kulufumana, iindlela ezikhoyo zokulusebenzisa, kunye noko kunokwenzeka emva koko.
- Buza ugqirha wakho imibuzo elungileyo. Musa ukuba namahloni ngokubuza izinto ezinje, "Kutheni ndifuna olu tyando?", "Akukho zinye iindlela zonyango ?", "Lingakanani izinga lempumelelo emva koku?"
- Funda iiwebhusayithi zonyango ezithembekileyo kunye namaphepha ophando. Umzekelo, abanye abantu banokuba neendlela ezintsha, ezifana notyando lwelaser olungena ngaphakathi, endaweni yotyando oluqhelekileyo "oluvulekileyo."
- Okukhona uqaphela ezi zinto, kokukhona uya kuba namandla engqondo xa ujongene notyando.
3. Kuphephe ukusebenzisa amayeza athile okuthomalalisa iintlungu (oku kubaluleke kakhulu!)
Le yinto ekufuneka uyilandele ngokuqinisekileyo. Ufanele uyeke ngokupheleleyo ukusebenzisa iintlobo ezithile zeentlungu ubuncinane iveki ngaphambi kotyando lwakho.
Ingakumbi amayeza awela kudidi lwe-`(NSAIDs)` - Amayeza angengowe-steroidal alwa nokuvuvukala. Imizekelo:
- I-Ibuprofen
- I-Naproxen
- I-aspirin
Kutheni kufuneka siziyeke ezi zinto?
Ngamafutshane, la mayeza anciphisa igazi lakho. Oku kunokukhokelela ekuphumeni kwegazi ngokungeyomfuneko ngexesha okanye emva kotyando. Oku kunokuba yingozi.
Ayizizo kuphela ezi pilisi zokuphelisa iintlungu, kodwa namanye amayeza esifo sentliziyo kunye nezongezo zesondlo ezifana ne-omega-3 fatty acids anokuba nefuthe eli.
Kungoko ke, kubalulekile ukwazisa ugqirha wakho malunga nayo yonke imithi, iivithamini, kunye nonyango lwe-Ayurvedic olusebenzisayo.
4. Cinga ngokufumana uluvo lwesibini.
Ukuba unamathandabuzo okanye ufuna nje ukuqinisekiswa kancinci, akukho nto imbi ngokubona omnye ugqirha, ingakumbi ugqirha womqolo, ukuze ufumane uluvo lwesibini. Lilungelo lakho elo.
Ugqirha olungileyo akasayi kuze akuchase ukuba ufumane uluvo lwesibini. Bayakukhuthaza. Nangona kunjalo, ukuba ugqirha ukuxelela athi, "Hayi, hayi, ungabuzi mntu," okanye uvakalelwa kukuba uyakunyanzela athi, "Masenze oku ngokukhawuleza," loo nto yinto ekufuneka uyicinge.
Kodwa kukho into enye eyahlukileyo koku. Ukuba unemeko engxamisekileyo, efana nosulelo lomqolo, ithumba elinomhlaza, okanye umonakalo womqolo, ungadinga utyando ngoko nangoko.
5. Musa ukucinga ukuba "yonke into iza kulunga emva kotyando."
Utyando lomqolo lunokwenza umahluko omkhulu kwiintlungu zakho nakumgangatho wobomi bakho, kwaye lunokuzisa isiqabu esikhulu. Yiyo loo nto. Kodwa asiyonto 'yomlingo.' Olu tyando yinxalenye nje yohambo lokuphiliswa.
Kukho izinto ezithile ekufuneka uzenze kwicala lakho.
- Gcina ubunzima bakho busempilweni .
- Yenza umthambo oqinisa umqolo wakho kunye nemisipha yesisu , njengoko ugqirha wakho kunye nengcali ye-physiotherapist icebisa.
- Yitya ukutya okunempilo .
- Kuphephe ukutshaya nokusela utywala ngokupheleleyo.
Ukuba ezi zinto zilandelwa ngokufanelekileyo, umngcipheko wokuba iingxaki zomqolo ziphinde zenzeke emva kotyando ungancitshiswa kwaye iziphumo ezifunyenweyo zingagcinwa ixesha elide.
6. Faka usapho lwakho kwimicimbi ethile.
Le yinto abantu abaninzi abayihoyiyo, kodwa ibaluleke kakhulu. Kungathatha iiveki, kwaneenyanga, ukuba uphile ngokupheleleyo emva kotyando lomqolo. Kuza kuba nzima kuwe ukwenza izinto wedwa.
Ngoko ke, hlala phantsi nosapho lwakho (umyeni/umfazi, abantwana, abazali) nize nithethe ngale nto ngaphambi kotyando.
Bazise kwangaphambili, "Ndiza kuba nengxaki yokusebenza okwethutyana emva kotyando. Ndiza kuludinga uncedo lwakho." Ngale ndlela, banokulungela ngokwengqondo nalo. Xa bezimisele ukukunceda, uya kuziva uxinezelekile kancinci ngexesha lokuchacha kwakho. Oko kukhuthaza kakhulu ukuchacha ngokukhawuleza.
| Izinto Ekufuneka Zenziwe | Musa ukwenza |
|---|---|
| Ukuzilolonga ngokomzimba kangangoko kunokwenzeka. | Ukusela amayeza okudambisa iintlungu afana (neeNSAIDs) iveki yonke ngaphambi kotyando. |
| Ukwaziswa kakuhle ngemeko yakho kunye notyando. | Ukucinga kuphela ukuba utyando luza kusombulula zonke iingxaki. |
| Ukuba unamathandabuzo, fumana uluvo lwesibini lwezonyango. | Ukungaxeleli ugqirha wakho ngazo zonke amayeza owasebenzisayo. |
| Yazisa amalungu osapho kwaye uwalungiselele uncedo. | Ukutshaya nokusebenzisa utywala. |
Umyalezo Wokuya Ekhaya
- Utyando lomqolo asinto yokoyika, kodwa lufuna amalungiselelo afanelekileyo.
- Ngaphambi kotyando, thetha nogqirha wakho kwaye uhlale usebenza kangangoko unako.
- Yazi kakuhle imeko yakho, utyando, kunye nezinye iindlela onokukhetha kuzo. Musa ukuba namahloni okubuza ugqirha wakho imibuzo.
- Musa ukuthatha nayiphi na imithi yokuthomalalisa iintlungu, ingakumbi ii-NSAID , kangangeveki ngaphambi kotyando ngaphandle kwengcebiso kagqirha. Xelela ugqirha wakho ngayo yonke imithi oyithathayo.
- Ukuba unamathandabuzo, lilungelo lakho ukufumana uluvo lwesibini lwezonyango.
- Olu tyando luqala nje kolu hambo. Ukugcina indlela yokuphila esempilweni kubaluleke kakhulu nasemva koko.
- Bandakanya amalungu osapho kule nkqubo kwaye ubalungiselele inkxaso yabo ngexesha lokuchacha.
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