Utyando loMnqonqo wangaphambi kokuSebenza

Uvalo, uloyiko, ixhala, kunye nokudimazeka zizinto eziqhelekileyo kunye neemvakalelo zendalo ukuba nazo ngelixa ulindele utyando. Ukulungiselela utyando lomqolo kunokubangela ukuba abantu bafumane oko kwaziwa ngokuba lixhala langaphambi kotyando. Uphononongo lubonisa ukuba ukuxhalaba kwangaphambili kuchaphazela ukusuka kwi-60 ukuya kwi-80% yabantu. Kunokubakho izinto ezininzi ezingaziwayo eziya kuqhaqho lomnqonqo. Abantu banokuba nexhala langaphambi kokuhlinzwa:

• Ngaphezulu kwenkqubo ngokwayo.
• Ngokucinga yintoni enokonakala?
• Umzimba uya kuchacha njani?
• Utshintsho lwexeshana ekusebenzeni emva kotyando.
• Intlungu emva kotyando kunye nokungakhululeki.
• Ziya kuba yintoni iziphumo?

Ukufunda indlela yokunciphisa utyando uxinzelelo iya kuphucula inkqubo kunye nokubuyisela. Kukho iindlela zokoyisa le nkxalabo ngeengcebiso ezivela kwi-psychologist yeentlungu. 

Ukufumana Imfundo Nokwaziswa

Ugqirha wengqondo yeentlungu ucebisa ukuba uchithe ixesha elininzi njengoko kufuneka ukuxoxa ngotyando kunye nogqirha wotyando/umboneleli. Buza ugqirha ukuba ngaba kunokwenzeka ukuthetha nezinye izigulane eziye zahamba ngotyando olufanayo ukuze ufunde ngakumbi malunga nenkqubo kunye noko unokulindela ngokuchacha. Ukukhangela i-intanethi kulungile, kodwa kuyacetyiswa ukuba ungabanjwa ukukhangela engekhoiiwebhusayithi ezithembekileyo njengoko kukho ulwazi oluninzi olulahlekisayo olunokukhokelela kuxinzelelo olungeyomfuneko. Buza ugqirha ukuba abelane ngezibalo zeziphumo ezilungileyo ngokubhekiselele kwiingxaki zokubonelela ngesiqinisekiso kunye nokuqinisekisa ukuba utyando luyindlela efanelekileyo ngokusekelwe kwimeko ethile.

Ukungena Ngengqondo Elungileyo

Ukuba nenqanaba eliphezulu lokuxhalaba okanye ukudakumba kunokufaka isandla kwiziphumo zotyando ezimbi. Abantu abagxile kweyona meko imbi kakhulu banokuthi babe namanqanaba aphezulu eentlungu emva kotyando. Ukuba nengqondo efanelekileyo, ukuhlala uzolile kwaye unethemba kunokunciphisa uxhalaba lwangaphambi kokusebenza kwaye kunokuphucula ukuchacha.

Ukulungiselela noCwangciso

Ukulungiswa kwengqondo kunye nokucwangcisa utyando kuya kwenza ingqondo nomzimba ukhululeke. Ithetha ukuba:

• Ukwazi ixesha elilindelekileyo lokuphilisa.
• Amanqanaba okubuyisela umzimba uya kudlula.
• Ziya kuhlala ixesha elingakanani?
• Yintoni efunekayo ukuze uchache ngokupheleleyo?
• Inkxaso ngexesha lenyathelo ngalinye.
• Ulandelelwano lwezonyango olucetyiswayo.
• Unyango lwasemva kotyando/isicwangciso sokubuyisela kwisimo sangaphambili.

Qonda izinto ezilungileyo kunye nezingalunganga

Ngaphambi kotyando, kunokuba luncedo ukuqonda okulungileyo kunye nokubi kotyando. Ukuthetha nogqirha wotyando ukufunda olu lwazi kunokudala umfanekiso ocacileyo, ocacileyo wento onokuyilindela kunye nexesha lokubuyisela.

Ukuphumla

Kubalulekile ukufunda izakhono zokuphumla ukuze uhlale unethemba kwaye uzolile ngaphambi nasemva kotyando. Imithambo yokuphumla inokusebenza kakhulu kuwo onke amanqanaba otyando lwaphambi nasemva kotyando. Funda ukwenza:

• Lawula ukucinga ngendlela eyakhayo.
• Kuphephe ukwenza intlekele.
• Ezi zinokufezekiswa ngokusebenzisa:
• ukucamngca
• Ukuhamba kancinci
• I-yoga ethambileyo nje ukuba ihlanjululwe ngugqirha.

Liqonde Ixesha

Ukwazi oko kuya kungena emva kokuhlinzwa kunye nokulindela okunyanisekileyo kuya kudala ukuzithemba.

Inkqubo yoNkxaso

Ukuba nenkqubo yenkxaso enempilo kuya kwandisa i-positivity kwaye kunokukhawulezisa ukuchacha. Oku kungaquka:

• Iqabane.
• Amalungu osapho.
• Ubahlobo abasenyongweni.
• Banokunceda ngaphambi nasemva kotyando ngoncedo lomzimba okanye ukuphulaphula nje.

Qhagamshelana neNgcali yeNzululwazi yeentlungu

Uncedo oluvela kwi-a ingcali yezempilo yokuziphatha okanye a iintlungu zengqondo kunokuba luncedo ekunciphiseni ukuxhalaba kunye nokukhuthaza iziphumo ezilungileyo zotyando. Banceda ukujongana nentlungu, kwangaphambili, kunye nasemva kotyando, ukubuyisela, ubomi buqhubela phambili, njl.

UkuBumbiswa kweBhunga

Iicarbohydrate ezilula kwaye ziyinkimbinkimbi

Iikhabhothi ezilula zingumthombo okhawulezayo, ohlakazekileyo wamandla, kwaye i-carbs enzima ngumthombo ophilileyo wamandla azinzileyo. I-carbs eyinkimbinkimbi ayifumaneki ngokukhawuleza kumandla angoko nangoko njengoko i-carbs elula, kodwa iyasebenza kwaye inempilo. I-Carbs eyinkimbinkimbi inika amandla azinzileyo, oku kuthetha ukuba amandla ahlala rhoqo kunye no-no i-crash njenge-carbs elula. Iicarbs ezintsonkothileyo zikhupha kancinci kwaye kufuneka zibe yeyona nto ibalulekileyo ekuthathweni kwamandla kwansuku zonke. Xa kuziwa ekuzuzeni imisipha, iicarbohydrate eziyinkimbinkimbi zinokunceda:

Thintela Ubuthathaka bemisipha

I-Glycogen igcinwa kwimisipha. Xa izihlunu zisetyenziswa ngexesha lokuzilolonga okanye ukuzilolonga, umzimba ucofa kwiivenkile ze-glycogen kweso sihlunu. Iimbaleki zithatha ithuba le-glycogen ngokutya iicarbohydrates (ukulayisha i-carbo) usuku okanye ngaphezulu ngaphambi kokuzilolonga ukwandisa i-muscle glycogen store. Oku kunceda ukulibazisa ukudinwa kunye nokuphucula ukusebenza, ukwenza umthambo ongcono kunye nezihlunu ezinamandla.

Ukuthintela ukuthotywa kwezihlunu

Enye inkxalabo malunga nokutya ukutya okuphantsi kwe-carb kukulahleka kwemisipha. A isifundo kuthelekisa ukutya okune-carb ephantsi kunye nokunye ukutya kwaye kwafumanisa ukuba ukukhawulela i-carbohydrates kubangela ukulahleka kweeprotheyini. Oku kungenxa yokuba ukukhawulelana neecarbohydrates kubangela ukwanda kwesixa senitrogen ekhutshwa ngumzimba. I-nitrojeni iyinxalenye ye-amino acids eyenza iiprotheni ze-muscle, kunye nokulahleka kwe-nitrogen ebonisa ukuba imisipha iyaphuka.

Ucaphulo

Beck, uKathryn L et al. "Indima yesondlo ekuphuculeni ukusebenza kunye nokubuyisela emva kokuzivocavoca." Vula ufikelelo kwijenali yamayeza ezemidlalo vol. 6 259-67. 11 Agasti 2015, doi:10.2147/OAJSM.S33605

Okokuqala, uFundiswe: I-Spine Journal (Julayi 2018) "Ukuxhalaba kunye nokudandatheka kwi-spine surgery-ukuhlaziywa okucwangcisiweyo okudibeneyo" www.sciencedirect.com/science/article/pii/S1529943018301281.

Hearris, uMark A, kunye nabanye. "UkuLawulwa kwe-Muscle Glycogen Metabolism ngexesha lokuSebenza: Iimpembelelo zokuSebenza kokunyamezela kunye noLungiso loQeqesho." Izondlo vol. 10,3 298. 2 Mar. 2018, doi:10.3390/nu10030298

Indlela isimo sengqondo esinokuchaphazela ngayo ukuBuyisa: Ijenali ye-Neurosurgery. (NgoNovemba 2017) "Impembelelo yentlekele, ukuxhalaba, kunye nokudandatheka ekusebenziseni i-opioid esibhedlele, intlungu, kunye nomgangatho wokubuyisela emva kokuhlinzwa komntu omdala" thejns.org/spine/view/journals/j-neurosurg-spine/28/1/article-p119.xml

Ijenali yeHlabathi yoTyando Vula. (2018) "Ukuxhaphaka kunye nezinto ezinxulumene nokuxhalaba kwangaphambili phakathi kwezigulana ezikhethiweyo zotyando kwiYunivesithi yaseGondar Hospital. Gondar, kuMntla-ntshona we-Ethiopia, ngo-2017. Isifundo esinqamlezileyo” www.sciencedirect.com/science/article/pii/S2405857217300475