Isishwankathelo sokuPhumeza umthambo njengesiqhelo (Icandelo 2)

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intshayelelo

UDkt Jimenez, DC, ubonisa indlela yokuphumeza izicwangciso ezahlukeneyo kwizigulane ukuba zifake umthambo kwimpilo yazo kunye nohambo oluphilileyo kule nxalenye ye-2. Izinto ezininzi kunye neendlela zokuphila zihlala zithatha ubomi bethu bemihla ngemihla, ezikhokelela kwizigulo ezingapheliyo ezinokuchaphazela imizimba yethu kwaye zibangele iimpawu ezininzi ezingafunekiyo. Kulo mboniso, siza kujonga izicwangciso ezahlukeneyo kunye neendlela zokudibanisa kwizigulane zethu malunga nempilo kunye nokuphila kakuhle. Icandelo 1 ijonga indlela yokuphumeza umthambo kwimeko yeklinikhi. Sikhankanya izigulana zethu kubaboneleli bezonyango abaqinisekisiweyo ababonelela ngonyango olukhoyo kubantu abaphethwe ziimeko ezingapheliyo ezinxulumene nesifo seLyme. Sikhuthaza isigulane ngasinye xa kufanelekile ngokuthumela kubaboneleli bezonyango abanxulumeneyo ngokusekelwe kukuxilongwa okanye iimfuno zabo. Siyayiqonda kwaye siyayamkela into yokuba imfundo yindlela engummangaliso xa sibuza imibuzo ebalulekileyo yababoneleli bethu ngokwesicelo sesigulana kunye nokuvuma. UDkt Alex Jimenez, DC, usebenzisa olu lwazi njengenkonzo yemfundo. isikhanyeli

 

Amaqhinga Ahlukeneyo Kubaguli

Icandelo loku-1 kwinkcazo-ntetho yokugqibela likhankanye into emayenziwe xa kuvavanywa izigulane. Siye sathetha ngendlela yokuphumeza izicwangciso ezahlukeneyo zokubandakanya umthambo kwindlela yemihla ngemihla yabantu abaninzi abafuna ukuqalisa uhambo lwabo lwempilo kunye nokuba sempilweni. Ngokuza nesicwangciso, oogqirha abaninzi banokunceda izigulana zabo ukuba ziphuhlise isicwangciso esilungiselelwe umntu ngamnye; inokuvumela isigulana kunye nogqirha ukuba babone ukuba yintoni esebenzayo nengasebenziyo. Icandelo loku-1 likwacacisa indlela yokunikezela kunye nezigulane ukubanceda ukuba basebenzise umthambo njengenxalenye yendlela yabo yemihla ngemihla. Ugunyaziso luchazwa njengokudluliselwa koxanduva lokusebenza kokhathalelo lwesigulane ngelixa kugcinwa uxanduva lweziphumo. Eyona ngongoma iphambili apha kukuba unikezela ngenkqubo yemfundo enxulumene nomyalelo wokuziqhelanisa. Ungayisebenzisa kummiselo wokutya, okanye ungayisebenzisa kuyo nayiphi na into ethande ukufundisa kwaye ifomathiwe kwizigulane zakho.

 

Ngokusekelwe kubunzima bamaxwebhu, siya kuqinisekisa ukudibana ubuso ngobuso kunye nesigulane ukuhlangabezana nemfuneko esemthethweni ye-inshurensi ukuyihlawula njenge-99-213 okanye i-99-214. Ke into esiyenzayo ngabaqeqeshi bethu bezempilo kukuba sikwafuna ukuba benze ezinye iindima eziqeqeshwe ngokunqamlezileyo kwiofisi yethu kuba siziqhelisa kancinci. Ke, abaqeqeshi bethu bezempilo babandakanyeka kwizigulane zethu kwaye bayazi indlela yokuvavanya ukuba isigulane esitsha esinomdla siya kuba ngumviwa olungileyo weenkonzo zethu. Balungile ekusebenziseni itekhnoloji esiyenzayo nezinye izigulana zethu ezitsha, nokuba yiBIA okanye ukuba sichaza izibalo zentliziyo. Ke balungile ngetekhnoloji kunye nemfundo malunga nesondlo, umthambo, nantoni na onokuthi uqeqeshe umqeqeshi wakho wezempilo ukuba ayenze, emva koko ungadala indlela yokumgunyazisa ukuba ayenze, nokuba kunge-inshurensi okanye ngemali.

 

Kulungile, ngoku okokugqibela kodwa ngokuqinisekileyo kungancinci, kubaluleke kakhulu ukwazi, kwaye uyayazi le nto ukuba unabantwana okanye uyazi ukuba unelungu losapho, esaziyo ukuba uyayenza loo nto uyithethayo kwaye into oyenzayo zimbini ezahlukeneyo. izinto. Ngoko kukho izifundo ezibonisa umbutho ukuba umboneleli wenza umthambo okanye uphumeza uhambo lokuphucula umthambo kunye nokutya, kubonisa ngakumbi kwiingcebiso zabo. Kwaye xa umboneleli ethetha ngayo ngokunyanisekileyo ngexesha lodliwano-ndlebe olukhuthazayo kunye nesigulane, kucacile kwisigulane ukuba kubalulekile kumnikezeli kuba abathethi nje intetho; bahamba uhambo, olubalulekileyo kuthi sonke. Nathi sizizigulane. Ukuqwalasela ukuba enye yeendlela ezilungileyo zokuqalisa inkqubo yokumisela umthambo kunye neofisi yakho kukwenza enye ngokwakho.

 

Ukudala iNdawo yokuSebenza

Hamba ngokwakho kuyo kwaye ubone amaqhuqhuva amancinci kunye nemiba yohambo ukuze uthethe ngokunyanisekileyo kwaye uqale lo mngeni wokuzilolonga weofisi kwiofisi yakho. Kwaye siye sayenza loo nto kwiofisi yethu, kwaye saqaphela ukuba abantu bazakungena, kwaye abanye abantu baya kube besenza iipushups zedesika, kwaye babefana, "Wenza ntoni?" kwaye sasiye siphendule, “Sifumana nje iipush ups zedesika yethu. Khawume umzuzwana; ndizakuba nawe.” Okanye kufike umntu, kwaye senza i-squats kwaye sincokola ngesigulana. Kuvakala kuhlekisa, kodwa bayazi ukuba sithetha ishishini xa sisithi masenze umyalelo wokuzilolonga. Ngoko ke khumbula ukuba izigulane ukufunda izinto ziyathandeka, kodwa ayitshintshi iziphumo; ukwenza izinto kutshintsha iziphumo kwaye ukuziphatha kwakho kubalulekile.

 

Siyathemba ukuba uyifumene iluncedo le nxalenye yethu yemihla ngemihla. Kuyasivuyisa ukubona ukuba ukwazi ukuba umthambo sisixhobo esingasetyenziswa kakuhle kwizixhobo zethu zokulwa nokwenza ngcono ubomi bezigulana zethu. Ngoko ke siza kuqhubeka nokuxoxa ngezicwangciso zethu zokuphumeza umsebenzi kwiinkqubo zethu. Sifaka njani umthambo kwizigulane zethu?

 

Inokuqala ngokulula nje ngokubabuza malunga nokuhamba kwabo, ukubona into abayonwabela ukuyenza xa kuziwa ekusebenzeni, kunye nokudala into ecothayo. Ukuzibophelela nje kwimizuzu emihlanu ukuya kweli-10, uthi, “Kulungile, ukuba uyathanda ukuhamba, ungahamba imizuzu eli-10 yonke imihla? Nceda uqinisekise ukuba uyalandelela kwaye ubuye kwiiveki ezimbini ukuya kwezintathu, kwaye siza kuyiphonononga loo nto? Kwaye ke, ukusuka apho, ngamanye amaxesha, ababoneleli baya kubanika umyalelo wentliziyo. Siza kubanika uqeqesho lokuxhathisa kunye nomyalelo owolula. Kodwa into epholileyo kukuba singayiphinda ngokuthi. "Kuya kufuneka ubone omnye wabaqeqeshi bethu bezempilo kunye nomnye wabahlohli bethu kwiiveki ezimbini ukuya kwezintathu ukuze baqhubele phambili inkqubo eyolulayo, inkqubo yokuxhathisa, okanye bafumanise ukuba yeyiphi imithambo engakunceda." Siza kusebenzisa ezinye zezixhobo zethu kwaye senze uvavanyo lwe-bioimpedance ukujonga ipesenti yamanqatha, ipesenti yamanzi, kunye nezihlunu ezidibeneyo ezijonga i-angle yesigaba. I-engile yesigaba yindlela eyomeleleyo yombane ogxothwayo weseli kwaye iphezulu i-engile yesigaba sabo, ngcono babeza kwenza izifo ezingapheliyo kunye nomhlaza. Sikhuthaza ukuphucula le angle yesigaba, ukuphucula i-hydration, kwaye ubabonise umahluko phakathi kobunzima kunye namafutha. Kukho umahluko omkhulu phakathi kwezi zimbini.

 

Ukwabela & neyeza eliSebenzayo

Sikwanikezela kunye nabaqeqeshi bezempilo njengoko siphuhlisa isicwangciso sonyango esilungiselelwe izigulana, kwaye singayenza ngeendlela ezimbini ezahlukeneyo. Ke enye inketho kukuhlawula kulawulo lokhathalelo olungapheliyo. Kuthetha ukuthini oku kukuba, ukuba isigulana sinokuphazamiseka okungapheliyo okuchaphazela imisebenzi yabo yemihla ngemihla? Abaqeqeshi bethu bezempilo bangabafowunela kwiifowuni zabo kwaye baxoxe ngezicwangciso zabo. Inketho yesibini kukutyelela iofisi, ukuvumela isigulana ukuba sixoxe nomqeqeshi wezempilo kwaye sihlolisise inkqubo yabo yobuqu.

 

Ke ukubandakanya ezi zimbini iinketho kwizigulana zakho kuvumela oogqirha abaninzi ukuba baqokelele lonke ulwazi, bavavanye imeko, kwaye baxoxe ngesicwangciso kunye nezigulana ukuphucula okanye ukuqalisa uhambo lwabo lwezempilo kunye nempilo. Xa kuziwa ekuphumezeni umthambo njengenxalenye yohambo lwempilo kunye nokuphila kakuhle kwizigulane, siliqela elixhasayo ukubandakanya umthambo njengenxalenye yonyango. Ukusebenza nabaqeqeshi bezempilo, abondlayo, abaqeqeshi bomntu, kunye nabanyangi bomzimba abahambisa iindlela ezahlukeneyo zokuzilolonga kwiimfuno zesigulane yinxalenye yohambo. Oku kusebenza njani kubantu abanemiba edibeneyo kunye nokushukuma ehambelana nokuphazamiseka kwe-autoimmune njengezifo zamathambo?

 

Ke nabani na onesifo samathambo okanye isigulo esinganyangekiyo, sikhetha ukuba abe ngugqirha okhutheleyo onenkqubo epheleleyo yabantu abanesifo se-autoimmune kunye neempawu zayo ezinxibelelanayo ezineprofayile zomngcipheko. Sikwanayo nenkqubo yokuthunyelwa kwe-aerobics yamanzi kunye neenkqubo ezinempembelelo ephantsi ukunciphisa iimpawu ezinjengeentlungu. Ke ukuphakamisa abantu kwaye bashukume ngundoqo. Ukushukuma ngundoqo.

 

Esinye isicwangciso siphumeza iyeza elisebenzayo elidityaniswe nokuzivocavoca. Iyeza elisebenzayo livumela oogqirha kunye nezigulane ukuba banqume apho ingxaki ikhoyo emzimbeni. Iyeza elisebenzayo likwasebenza nababoneleli bezonyango abanxulumeneyo ukuphuhlisa isicwangciso sonyango lwesigulane kunye nokunceda ukudala ubudlelwane phakathi kukagqirha kunye nesigulana. Ke ukwenza la mahlakani amancinci amnandi ngaphandle kwizinto ongazifuniyo okanye ongakwaziyo ukuzenza sisixhobo esimangalisayo sokuzilolonga. Okanye inokuba kunye nesondlo, okanye inokuba ngolawulo loxinzelelo. Kuyafana nendlela yokuphila. Ngaba uyenza ngaphakathi okanye ngaphandle? Ukhetho luxhomekeke kuwe.

 

Kwaye ke, zeziphi ezi zinto zimileyo esihlala sicinga ukuba zimile esizenzayo yonke imihla esinokuthi siqale ukubandakanya ukolula ukuze kusebenze inkqubo yethu ye-nervous parasympathetic? Ukubandakanya non-umsebenzi umsebenzi thermogenesis ebomini bakho. Kwaye yinto yethu sonke kubomi obunoxinzelelo esinokuyisebenzisa kancinci. Kwaye xa uyidibanisa ebomini bakho, iphezulu yengqondo ukuze uhleli kunye nesigulane sakho kwaye ucinga, "Ndingabakhuthaza njani?" Ngokunxulumana nesigulana, unokubabonisa iingcebiso okanye amaqhinga okuba bawafake kwisicwangciso sabo sonyango.

 

Udliwano-ndlebe olukhuthazayo

Injongo kukusebenzisa udliwano-ndlebe olukhuthazayo kunye nemiba yodliwano-ndlebe olukhuthazayo hayi ukubaqinisekisa ukuba bazilolonge kodwa baqonde ukuxhathisa kwabo ukujongana nayo. Abantu abaninzi basebenza imisebenzi emibini, ngoko ke ukubaxelela ukuba benze umthambo akuyi kubenza bayeke yonke into kwaye baqalise ukusebenza ngokunxulumana nokubuza imibuzo efanelekileyo efana, “Ke uzama ukuphuma kweliyeza loxinzelelo lwegazi, kwaye ndiyayithanda loo nto. uzinikele kuloo nto. Zeziphi ezinye izinto onokuthi uzibone, okanye ngaba kukho nayiphi na inxalenye yomthambo onokuthi uyithathele ingqalelo enokukugcina usiya kwinjongo yakho yokuphuma kweli yeza?

 

Ukunceda abantu babone ukuba banalo ixesha elilinganiselweyo. Siyayivuma inkcaso yabo kodwa ke sibanike ucalucalulo lokuthi, “Ewe, kwaye ulapha kuba ufuna ukuba sempilweni. Kwaye kufuneka ndikuxelele, umthambo yenye yezixhobo ezinkulu. Ke ukuba awenzi nto, uya kuhlala ufumana oko ufumana. Yintoni ke esinokuyenza? Ngaba ikho enye into ethi qatha engqondweni yakho njengesisombululo?” Asikwazi ukukuxelela ukuba ziphucula kangakanani izinto xa unesigulana sibe ngumntu oza nombono wento omawuyenze xa uthelekisa nokuziva umthwalo wokuba ube ngulowo uyazi ngokwengqondo ukuba esi sigulana siza kwenza ntoni. Kwaye, kuyadinisa ukuzama ukuqikelela impendulo eyiyo yesigulana.

 

Ngokuvumela izigulane ukuba ziphendule ngezenzo zabo kunye nonyango lwabo, kubalulekile ukuba unxibelelwano kunye nabo kwaye babone indlela abazigcina ngayo bekhuthazwa ngokusebenzisa inkqubo yabo yokuzivocavoca, nokuba batya umlinganiselo ofanelekileyo wokutya okunempilo, ukuya kunyango zonyango, kwaye bathatha izongezo zabo? Uya kubuyela emva naphambili kunye nokukhetha kwabo kwaye unike iingcebiso kuba ayisebenzi kwimithambo, kodwa umthambo ngulowo abantu ngamanye amaxesha baya kukholelwa ngokupheleleyo kuwo kodwa baxhathise. Badla ngokutya ngamanye amaxesha kunokuba benze umthambo. Ngoko unokusebenzisa le migaqo kuyo nayiphi na into efana nokuthatha izongezo, ukuthatha i-shake, ukuthatha ukutya, nantoni na eyenzekayo, ukuba ibe yindawo yabo yokumelana nesicwangciso sonyango olusebenzayo. Unokuzisebenzisa ezi zinto. Ngamanye amaxesha, kufuneka sicinge ukuba oko kunokunceda isigulana.

 

isiphelo

Ezi zingcebiso zakho zokuya kuzo, kodwa izigulana zikhetha ixesha kwaye zikwisihlalo solawulo endaweni yokuba ubaxelele kuba oku kuya kubonelela ukuchasana nezicwangciso zabo zonyango kwaye kubangele ukuba bangazibophelelanga kuhambo lwabo lwezempilo kunye nokuphila kakuhle. Kodwa ngokunxulumene nabo, ukunika iingcebiso, kunye nokunxibelelana rhoqo nabo kuvumela umntu ukuba azame izinto ezahlukeneyo eziya kusebenza kunye nabo kwaye banokubonisa iziphumo ezilungileyo kuhambo lwabo lwempilo kunye nempilo.

 

isikhanyeli