Kungenzeka ukuthi uke wakubona ezinkundleni zokuxhumana, abadlali, abadlali, kanye nabantu abavamile becwila ebhavini elinamanzi eqhwa. Lokhu yilokho esikubiza ngokuthi "i-Cold Plunge". Uma ubona lokhu, ungase ucabange nokuthi, "Kungani emhlabeni sihlupheka kanje? Ingabe lokhu kuhle ngempela? Noma ingabe lokhu kuyingozi?" Ngakho-ke namuhla, ake sixoxe ngale Cold Plunge, izinzuzo zayo, ukungalungi kwayo, nezinto okufanele siziqaphele uma senza lokhu.
Kuyini lokhu ku-Cold Plunge?
Kalula nje, ukucwila okubandayo kuyinqubo yokucwilisa umzimba wakho emanzini abandayo imizuzu embalwa. Abadlali bebelokhu besebenzisa le ndlela ukusiza imisipha yabo ukuthi ilulame, kodwa manje abantu abaningi baphendukela kuyo ngenxa yezinzuzo zayo zempilo yengqondo neyomzimba.
Ungakwenza lokhu ekhaya ngokubeka ama-ice cubes kubhavu. Noma ungasebenzisa ibhavu ekhethekile ongayithenga esitolo. Abanye abantu bakwenza lokhu ngokugxumela emanzini abandayo emfuleni, emfuleni, noma olwandle. Kodwa uma ukwenza lokhu ngaphandle, kufanele ulandele izinyathelo zokuphepha eziphephile kakhulu.
Ukwenza kanjani lokhu ngokuphephile?
Into ebaluleke kakhulu neyimpoqo okufanele uyenze ngaphambi kokwenza lokhu ukukhuluma nodokotela wakho ubuze ukuthi lokhu kulungile yini kuwe. Ikakhulukazi uma unesifo senhliziyo, umfutho wegazi ophakeme, noma uphuza noma yimiphi imithi, lokhu kungase kungakulungeli nhlobo.
Khumbula, ngaphambi kokwenza izinto ozibona zisenziwa abanye, kubaluleke kakhulu ukubuza udokotela ukuze ubone ukuthi zilungele yini umzimba wakho.
Kulungile, uma udokotela ethi lokhu akuyona inkinga kuwe, landela lezi zinyathelo.
1. Ukulungiselela: Gcina ithawula elikhulu eduze ukuze lome ngemva kokuphuma emanzini kanye nezingubo ezomile ozogqoka. Lungela ngokwengqondo. Ngoba lokhu kuyinto enzima futhi engakhululekile.
2. Ekhaya: Gcwalisa ibhavu cishe phakathi nendawo ngamanzi abandayo bese ufaka cishe amaphakethe amathathu amakhulu eqhwa. Zama ukugcina izinga lokushisa lamanzi liphakathi kuka-10-15 degrees Celsius (50-60 degrees Fahrenheit). Uma umusha kulokhu, ungaqala ngamanzi afudumele kancane bese wehlisa izinga lokushisa kancane kancane.
3. Uma ukwenza ngaphandle (njengomfula, ulwandle): Lokhu kuyinto okudingeka yenziwe ngokucophelela okukhulu.
- Qiniseka ukuthi amanzi lapho uya khona ahlanzekile futhi aphephile ukubhukuda kuwo. Uma usemfuleni, hlola ngokucophelela ukuthi awunawo yini umfudlana ogelezayo .
- Ungalokothi wenze lokhu wedwa. Okungenani, hamba nomngane. Kungcono ukuhamba nomuntu onolwazi.
- Amakholi amaningi ayangena emanzini.Uma ugxuma ngokuzumayo, umzimba wakho ungase ushaqeke. Lokhu sikubiza ngokuthi 'i-Cold Shock'. Ngalesi sikhathi, ukuphefumula kwakho kanye nokushaya kwenhliziyo yakho kuyashesha ngokuzumayo, futhi ungase ungakwazi ukukulawula.
- Ungangeni ujule ngaphezu kwesinqe noma isifuba, ngoba uma uthola 'ukushaqeka okubandayo', ngisho nobhukudi onekhono angalahlekelwa ukuzithiba.
- Gcina ikhanda lakho lingaphezulu kwamanzi.
Uma uqala, linda isikhashana esifushane, njengemizuzwana engama-30 noma umzuzu . Kamuva, njengoba usujwayele, ungandisa isikhathi sibe yimizuzu emi-5-10.
Lalela umzimba wakho uma usemanzini. Ukuphefumula kwakho kungase kungaguquguquki ekuqaleni, kodwa kufanele kubuyele esimweni esijwayelekile ngemva kwesikhashana. Uma kungenjalo, noma uma uzizwa unesiyezi, unesihlungu esifubeni, noma iminwe yakho ishintsha umbala, phuma emanzini ngokushesha .
Yiziphi izinzuzo zangempela zalokhu?
Ucwaningo luthole izinzuzo eziningana ezihlobene nalokhu. Kodwa-ke, kudingeka ucwaningo olwengeziwe ngalokhu. Ake sibheke izinzuzo eziyinhloko ezitholakale kuze kube manje.
| Inzuzo | Incazelo Elula |
|---|---|
| Ubuhlungu bemisipha obunciphile | Kuyasiza ekunciphiseni ubuhlungu bemisipha ngemva kokuzivocavoca. Umkhuhlane uvimba imithambo yegazi, unciphise ukulimala kwemisipha nokuvuvukala. |
| Ukubekezelela ukucindezeleka | Ucwaningo oluthile lusikisela ukuthi lokhu kunganciphisa amazinga ethu e-cortisol, i-hormone yokucindezeleka. |
| Ukuqinisa amasosha omzimba | Kukhona umbono wokuthi ukuchayeka emakhazeni kulungiselela umzimba ukulwa nezifo, kodwa lokhu akukafakazelwa ngokuphelele. |
| Ukulawulwa koshukela egazini | Ukwenza lokhu njalo kungathuthukisa ukuzwela kwe-insulin futhi kusize ekunciphiseni ingozi yokuthola isifo sikashukela sohlobo 2. |
| Impilo yenhliziyo | Ucwaningo oluthile lubonisa ukuthi kuhle empilweni yenhliziyo ngokuhamba kwesikhathi. Kodwa-ke, ingozi iphakeme ngoba ukucwiliswa emanzini abandayo kungazelelwe kubeka ukucindezeleka okukhulu enhliziyweni. |
| Ukuthuthukisa Isimo Sengqondo | Abantu abaningi bazizwa bejabule kakhulu ngemva kwalokhu. Lokhu kungase kube ngenxa yokukhishwa kwama-endorphin, ama-hormone enjabulo emzimbeni. |
Yiziphi imiphumela emibi kanye nezingozi?
Kanye nezinzuzo, kunemiphumela emibi eminingana kanye nezingozi. Kubaluleke kakhulu ukuzazi lezi.
| Umphumela Ongemuhle | Yini Engenzeka? |
|---|---|
| Ukushaqeka Okubandayo | Ukucwiliswa emanzini abandayo kungazelelwe kungabangela ukuphefumula okusheshayo, ukushaya kwenhliziyo okukhuphukile, umfutho wegazi okhuphukile, kanye nokulahlekelwa ukwazi. Ingozi yokuminza iphezulu ngalesi sikhathi. |
| Ukuba ndikindiki ezithweni zomzimba | Ukuze kuvikelwe izitho ezibalulekile zomzimba, ukugeleza kwegazi ezandleni nasezinyaweni kuyancishiswa. Lokhu kungabangela ukungabi namizwa kanye nobunzima ekulawuleni izandla nezinyawo. |
| I-Hypothermia | Uma uhlala emanzini abandayo isikhathi eside kakhulu, izinga lokushisa lomzimba wakho lingehla liye ezingeni eliyingozi. Lesi yisimo esiphuthumayo sezokwelapha esidinga ukunakekelwa kwezokwelapha okusheshayo . Izimpawu zifaka phakathi ukuthuthumela ngokweqile, ukukhuluma okungacacile, kanye nokozela.izimpawu. |
| Ingozi yokuminza | Noma yisiphi sezimo ezingenhla sandisa ingozi yokuminza, ikakhulukazi ngaphandle. |
Ngubani okungafanele akwenze lokhu?
Lokhu akuwona wonke umuntu, futhi kungaba yingozi kakhulu, ikakhulukazi kulabo abanezimo ezithile zezokwelapha.
Uma unezinkinga zezempilo, ikakhulukazi isifo senhliziyo, kufanele ukhulume nodokotela wakho ngaphambi kokuzama lokhu.
Gwema ukucwila ngokubandayo uma unezimo zezempilo ezilandelayo:
- Noma yiluphi uhlobo lwesifo senhliziyo noma umlando wesifo senhliziyo
- Isifo sikashukela
- Umfutho wegazi ophakeme
- Ukujikeleza kwegazi okubi
- Isenzakalo sikaRaynaud - isimo esithinta ukugeleza kwegazi eminweni
- I-peripheral neuropathy
- Izimo lapho igazi liqongelela khona emithanjeni (i-Venous stasis)
- Izifo ezithinta amangqamuzana egazi, njengesifo se-cold agglutinin
Khuluma nodokotela wakho ngemithi oyiphuzayo, njengoba eminye imithi ingenza lokhu kube yingozi.
Eminye imibuzo evame ukubuzwa
Kufanele uhlale isikhathi esingakanani emanzini abandayo?
Umuntu oqalayo kufanele alinde imizuzwana engama-30 kuya kumzuzu. Akukhuthazwa ukuhlala imizuzu engaphezu kweyi-10 okungenani. Uma uhlala imizuzu engaphezu kwengama-30, ingozi yokuba ne-hypothermia iphezulu kakhulu.
Yini okungafanele uyenze ngemva kokuhlaselwa yisifo sofuba?
Ungangeni ku-sauna noma kubhavu oshisayo ngokushesha nje ngemva kokuphuma emanzini. Ukushintsha kwezinga lokushisa kungazelelwe kulimaza umzimba. Futhi, ungasebenzisi utshwala noma ugwayi ngenkathi uzifudumeza.
Ingabe lokhu kufana nokugeza ngamanzi abandayo?
Ukugeza ngamanzi abandayo nakho kunikeza ezinye zalezi zinzuzo. Futhi kulula ukukwenza ekhaya. Kuyindlela enhle yokujwayela umzimba wakho emakhazeni ngaphambi kokuba uhlaselwe yi-Cold Plunge.
Yini okufanele uyenze ngemva kokuhlaselwa yi-Cold Plunge?
Sula umzimba wakho ngokushesha bese ugqoka izingubo ezomile. Ungaphuza isiphuzo esifudumele. Fudumala umzimba wakho kahle.
Umlayezo Wokuya Nawe Ekhaya
- Ukujikijela Okubandayo kungasiza ekunciphiseni ubuhlungu bemisipha kanye nokukhathala kwengqondo ngemva kokuzivocavoca.
- Kodwa-ke, kukhona nezingozi ezinkulu ezifana 'nomkhuhlane' kanye 'ne-Hypothermia'.
- Qiniseka ukuthi uthintana nodokotela wakho ngaphambi kokuzama lokhu, ikakhulukazi uma unezinkinga zempilo.
- Uma uqala, hlala emanzini isikhathi esifushane kakhulu (imizuzwana engama-30-60).
- Uma ukwenza lokhu ngaphandle (emfuleni, olwandle), ungalokothi ukwenze wedwa. Hlala uqaphele ukuphepha.
- Lalela umzimba wakho. Uma uzizwa ungakhululekile, phuma emanzini ngokushesha.
💬 Comments (0)
Awekho amazwana athunyelwe okwamanje. Faka amazwana akho lapha okokuqala ngqa.
Engeza amazwana akho