Cishe uke wawabona amavidiyo anjalo ezinkundleni zokuxhumana , kungaba yi-Facebook, i-TikTok, noma i-Instagram, akunjalo? Umuntu owakhiwe kahle ubheka ikhamera bese ngokuzumayo egxumela ethangini lamanzi abandayo. Abanye abantu babonakala bekwenza ngentshiseko enkulu, kanti abanye babonakala bekwenza njengento yangempela. Uma ubona lokhu, ungase uzibuze, "Ingabe kuhle ngempela ukuthi umzimba wakho ugxumele emanzini abandayo kanje, noma emanzini ashisayo kakhulu?"
Eqinisweni, amanzi ayisidakamizwa sokwelapha imizimba yethu ngezindlela eziningi. Ucwaningo luye lwathola nokuthi ukucwiliswa emanzini kunganciphisa ubuhlungu bemisipha, kuphumuze ingqondo, futhi kuthuthukise ukujikeleza kwegazi. Ngakho-ke namuhla, ake sixoxe ngalezi zindlela zokwelapha ngamanzi ashisayo namanzi abandayo ngokuningiliziwe.
Kungani ukugeza kula manzi kuphulukisa kangaka?
Lokhu kungenxa yokuthi uma sicwiliswa emanzini, kuthinta izinhlelo eziningana emzimbeni wethu. Kalula nje, kuthinta uhlelo lwethu lwenhliziyo nemithambo yegazi, uhlelo lokuphefumula, kanye nohlelo lwe-endocrine. Ukuhlanganiswa kwakho konke lokhu kusinika lezi zinzuzo zezempilo.
Kulungile, ake sibheke imininingwane yalezi zindlela ezidumile.
Ukucwila Okubandayo
Nakuba ucwaningo ngalokhu lusesezigabeni zalo zokuqala, izifundo zokuqala zikhombisile ukuthi ukucwiliswa emanzini abandayo kungaba nemiphumela emihle ezimweni ezifana nomfutho wegazi , isimo sengqondo kanye nokucindezeleka.
Kungase kube nezizathu eziningana zalokhu.
- Ukunciphisa ukuvuvukala: Lokhu kusiza ekunciphiseni ukuvuvukala okungabonakali emzimbeni.
- Ukukhuthazwa kwe-vagus nerve: Lena inzwa ebaluleke kakhulu emzimbeni wethu. Uma ivuselelwa, yehlisa izinga lokushaya kwenhliziyo yethu futhi izolise imizimba yethu. Lokhu kusisiza ukulawula ingqondo yethu ekhathazekile futhi sihlale kulesi sikhathi samanje.
- Ukuncipha kwamafutha emzimbeni kanye nokuzwela kwe-insulin okuthuthukisiwe: Ezinye izifundo ezincane zithole lezi zinzuzo, kodwa azikho iziphetho eziqinile ezifinyelelwe okwamanje.
Qaphela nezingozi.
Kodwa lokho akusho ukuthi lokhu akunangozi. Uma singena emanzini eqhwa ngokuzumayo, imizimba yethu ingasabela ngokushaqeka . Phakathi nemizuzwana engama-30 yokuqala, umfutho wegazi, izinga lokuphefumula, kanye nezinga lokushaya kwenhliziyo kuyanda ngokuzumayo. Lokhu kubeka abantu abanesifo senhliziyo noma izinkinga zemithambo yegazi, njenge-arrhythmias, engozini enkulu.
Ngakho-ke uma unesifo senhliziyo noma ezinye izinkinga zempilo, qiniseka ukuthi ukhuluma nodokotela wakho ngaphambi kokuzama into efana nale.
Uma wenza kanjalo, esikhundleni sokugxumela emanzini ngesikhathi esisodwa, kancane kancane nangokucophelela jwayela umzimba wakho amanzi . Ngaleyo ndlela, unganciphisa lokho kusabela kokushaqeka.
Indawo enhle yokuqala yabaqalayo ngokuvamile ukucwilisa emanzini imizuzu emi-5 phakathi kwama-degree Celsius angu-10-15 (50-59 Fahrenheit). Khumbula, noma yini ebanda kakhulu nende ayilungile.
Ubhavu oshisayo
Le ndlela, ekhululekile kakhulu kunamanzi eqhwa, ibuye izuzise impilo yenhliziyo yethu. Ukuba semanzini ashisayo, inqubo ebizwa ngokuthi "ukushisa okungenamsebenzi," kungaba nemiphumela efanayo emzimbeni njengokuzivocavoca umzimba .
Cabanga nje, uma singena emanzini ashisayo, ukugeleza kwegazi esikhumbeni sethu kuyanda. Lokho kusho ukuthi inani elikhulu legazi liya ezingalweni nasemilenzeni yethu. Lokhu kubeka ingcindezi ethile ezinhliziyweni zethu nasemithanjeni yegazi. Njengokuzivocavoca umzimba. Lokhu kuqinisa uhlelo lwethu lwenhliziyo nemithambo yegazi. Kunganciphisa nama-hormone okucindezeleka futhi kunciphise ukukhathazeka.
Ukuze uzuze ngokugcwele lezi zinzuzo zenhliziyo nemithambo yegazi, udinga ukucwilisa emanzini afudumele cishe kuma-degree Celsius angu-39 (102 Fahrenheit) cishe imizuzu engama-30 . Kodwa uma ufuna nje ukuzizwa ungcono futhi wehlise umfutho wegazi kancane, imizuzu eyi-15 yanele.
| Indlela yokwelapha | Izinzuzo eziyinhloko | Izinto okufanele uziqaphele |
|---|---|---|
| Ukucwila Okubandayo | Kuhle enhlalakahleni yengqondo, kunciphisa ukuvuvukala, kanye nomfutho wegazi. | Kuyingozi kubantu abagulayo benhliziyo. Kufanele kulungiswe kancane, hhayi ngokuzumayo. |
| Ubhavu oshisayo | Kuhle empilweni yenhliziyo, kunciphisa ukucindezeleka, futhi kuphumuza imisipha. | Ukushisa ngokweqile kanye nokuvezwa isikhathi eside akukhuthazwa. |
| Ukucwilisa ubuso emanzini eqhwa | Kunciphisa ngokushesha ukukhathazeka nokwesaba, kuthulise ingqondo. | Akufanele uzizwe ungakhululekile noma uphefumula kanzima. |
| Ukugeza izinyawo ngamanzi ashisayo | Kwenza kube lula ukulala, kunciphisa ubuhlungu. | Akukho bungozi obuthile, kodwa lawula izinga lokushisa lamanzi. |
Ukucwila Ubuso Emanzini Abandayo
Lokhu kuthandwa kakhulu ezindaweni ezifana neTikTok njengendlela yokunciphisa ukukhathazeka ngokushesha. Kukhona isayensi ngemuva kwakho. Uma sizizwa sesaba noma sikhathazekile, imizimba yethu ingena kwimodi " yokulwa noma ukubaleka ". Bese izinga lokushisa lomzimba wethu, ukushaya kwenhliziyo, kanye nama-hormone okucindezeleka konke kuba ngokweqile .
Kodwa uma sifaka ubuso bethu emanzini abandayo, isimiso sezinzwa somzimba wethu esibangela ukucindezeleka, esihlotshaniswa nokuphumula nokuzola, siyasebenza. Sithumela umlayezo ebuchosheni wokuthi "sizole."
Kungani sicindezela ubuso bethu? Njengoba ubuso bethu bunezinzwa eziningi futhi buseduze nobuchopho, lo myalezo ungathunyelwa ebuchosheni ngokushesha okukhulu. Kodwa akufanele uzizwe ungakhululekile lapho wenza lokhu uze ucime. Ukufafaza amanzi abandayo ebusweni bakho, ukubamba iphakethe leqhwa entanyeni yakho, noma ukubamba i-ice cube endaweni ethile ebusweni bakho nakho kungaletha imiphumela efanayo.
Ibhavu Yezinyawo
Ukucwilisa izinyawo zakho ebhavini elinamanzi ashisayo akugcini nje ngokuzizwa kahle, kodwa kungakusiza nokuthi ulale kangcono futhi uphathe ubuhlungu. Esinye isizathu salokhu ukuthi kuthinta izinhlelo zomzimba zokulawula ukushisa. Ngemva kokugeza izinyawo zakho ngamanzi ashisayo, izinga lokushisa lomzimba wakho elingaphakathi liyehla kancane. Lokhu kukusiza ukuthi ulale kangcono.
Ucwaningo lwamuva nje luthole ukuthi ukugeza izinyawo ezishisayo kuthuthukisa ikhwalithi yokulala ezigulini ezihlinzwe umhlane. Ucwaningo luphinde lwabonisa ukuthi le ndlela ingasiza abesifazane abadlula esikhathini sokunqamuka kokuya esikhathini futhi inciphise ubuhlungu bokuya esikhathini.
Ukubhukuda
Lokhu kuyinto esiyaziyo sonke. Kodwa ukubhukuda akuyona nje indlela enhle yokuzilolonga. Ngenxa yokucindezela kwamanzi, noma ukucindezela kwe-hydrostatic , ukubhukuda kungakhuphula izinga lokushaya kwenhliziyo kanye nomthamo wegazi opompa yinhliziyo kangcono kunezinye izivivinyo. Lokhu kucindezela kwenza kube lula ukunyakaza koketshezi emzimbeni wonke.
Ucwaningo lwamuva lubonisa ukuthi imisebenzi efana nokubhukuda nokugijima ngaphansi kwamanzi ingakhuphula ukugeleza kwegazi ebuchosheni futhi isize ngisho nokunciphisa ukulahlekelwa yinkumbulo okwenzeka ngokuguga.
Njengezinye izindlela, ukubhukuda emanzini avulekile sekudumile. Kodwa futhi kunezingozi zako, ngakho-ke kubalulekile ukulandela izinyathelo zokuphepha, ikakhulukazi uma usaqala. Kodwa uma kwenziwa ngokuphephile, ungathola izinzuzo zezempilo ezifanayo nokucwila emanzini abandayo.
Kukhona esinye isifundo esingasifunda kukho konke lokhu. Okusho ukuthi, ukubhekana nobunzima obuthile. Ukuzivocavoca nakho kuyindlela yobunzima. Ukubhekana nobunzima obunjalo obungalawuleka kusiza imizimba nezingqondo zethu ukuba zivumelane nezinselele futhi zihlale ziphilile.
Umlayezo Wokuya Nawe Ekhaya
- Ukwelashwa ngamanzi ashisayo nabandayo empeleni kunezinzuzo zezempilo, okuhlanganisa ukunciphisa ubuhlungu bemisipha, ukuzola ingqondo, kanye nokuthuthukisa ukujikeleza kwegazi.
- Qiniseka ukuthi uthintana nodokotela wakho ngaphambi kokuzama noma yikuphi kwalokhu, ikakhulukazi uma unezinkinga zempilo ezifana nesifo senhliziyo noma umfutho wegazi ophakeme.
- Ungazifaki ngokweqile ngesikhathi esisodwa. Uma ungena emanzini abandayo, jwayela umzimba wakho kancane kancane. Ngisho nasemanzini ashisayo, ungaqali ngokushisa okukhulu.
- Ukubanda noma ukushisa kakhulu akuhlali kunikeza imiphumela engcono. Ngezinye izikhathi, ukuhlala ezingeni lokushisa eliphansi isikhathi esifushane kuveza imiphumela emihle kakhulu.
- Awudingi mishini esezingeni eliphezulu ukuze wenze lezi zindlela. Ungathola lezi zinzuzo ekhaya ngokugcwalisa ibhavu lakho ngamanzi abandayo noma ngokugeza ngamanzi abandayo.
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