Amathiphu asheshayo
- Qondisa cishe imizuzu engu-150 yokunyakaza okulinganiselayo ngesonto.
- Yengeza umsebenzi wamandla ngezinsuku ezimbili ezingalandelani.
- Kuhlukanise kube yizingcezu ezincane uma iseshini egcwele ingeke ilingane.
Abantu abaningi ababuza lo mbuzo balungela inombolo abangeke bayifinyelele. Bacabanga ihora ejimini, izinsuku eziyisithupha ngesonto, uhlobo lomkhuba olungolomuntu ongenamsebenzi nongenabantwana futhi onompheki wakhe siqu. Ngakho abaqali nhlobo, ngoba inguqulo abayicabangayo isivele iwukwehluleka.
Asibeke inombolo yangempela etafuleni. Ngempilo evamile, isiqondiso esivela ezinhlanganweni zezempilo zomphakathi sifika cishe endaweni efanayo: cishe imizuzu engu-150 yokunyakaza okulinganiselayo esontweni lonke, kanye nomsebenzi wamandla ngezinsuku ezimbili. Yilokho. Hhayi izinsuku eziyisithupha. Hhayi amahora amabili ngosuku. Amahora amabili nengxenye okunyakaza asatshalaliswe ezinsukwini eziyisikhombisa, okuphuma cishe imizuzu engu-30, izikhathi ezinhlanu ngesonto, noma noma yisiphi isimo esifanela impilo yakho.
Futhi nansi ingxenye esusa ingcindezi. Akudingeki ukwenze konke ngesikhathi esisodwa.
Ukuthi "imizuzu engu-150" kusho ukuthini ngempela
Izinkomba zomsebenzi womzimba zase-U.S., eziphindwa yi-CDC, ziphakamisa ukuthi abantu abadala baqondise imizuzu engu-150 yomsebenzi olinganiselayo ngesonto, noma imizuzu engu-75 yomsebenzi onamandla kakhulu, noma inhlanganisela ethile yakho kokubili. Ngaphezu kwalokho, ziphakamisa umsebenzi woqinisa imisipha okungenani izinsuku ezimbili ngesonto, ushaya amaqoqo emisipha amakhulu.
Amandla alinganiselayo athambile kunalokho azwakala ngakho. Ukuhamba ngokushesha. Kuyisivinini lapho usangakwazi ukukhuluma kodwa ungeke ukwazi ukucula kalula. Ukulima kuyabalwa. Ukuthwala ukudla ukwenyusa izitebhisi kuyabalwa. Ukugibela ibhayisikili uye esitolo kuyabalwa. Okunamandla kusho ukuthi usebenza kanzima kakhulu, ukugijima kancane, ikilasi lokugibela ibhayisikili elisheshayo, ukubhukuda amahlandla, uhlobo lomzamo lapho ukukhuluma ngemisho egcwele kuba nzima.
Ukuqeqeshwa kwamandla nakho akudingi ubulungu bejimu. Ama-squat esebenzisa isisindo somzimba, ama-push-up ecindezela ikhawunta, iqoqo lama-resistance band, ukuphakamisa noma yini esindayo ngendlela elawulekile. Iphuzu ukucela imisipha yakho ukuthi yenze okuthe xaxa kunalokho eyijwayele.
Ungakuhlukanisa kube yizingcezu
I-CDC icacile ngalokhu, futhi kufanele kuphindwe ngoba kushintsha konke: ungasabalalisa umsebenzi wakho futhi ukuhlukanise kube yizingcezu ezincane. Imizuzu eyishumi lapha, eyishumi nanhlanu lapho. Ukuhamba ngemva kwesidlo sasemini, amasethi ambalwa ama-squat ngaphambi kwesidlo sakusihlwa, ukuhamba okude ngoMgqibelo. Konke kwengeza esamba.
Lokhu kubalulekile ngoba inguqulo yakho-konke-noma-lutho yiyo ehlula abantu. Uma ukuzivocavoca kubalwa kuphela lapho kuyimizuzu engu-45 engaphazamisekile enezinsiza ezifanele, khona-ke uLwesibili olumatasa lususa yonke into. Lapho uvumela ukunyakaza kosuku kunqwabelane, uhlelo olugcwele luyeka ukuba yisizathu sokuyeka.
Isonto elihlangabezana nezinkomba lingase libukeke kanje:
- Ukuhamba ngokushesha imizuzu engu-20 ngoMsombuluko, ngoLwesithathu, nangoLwesihlanu
- Ukuhamba imizuzu engu-25 ngempelasonto, mhlawumbe nomuntu omthandayo
- Amaseshini amabili amafushane amandla, imizuzu engu-20 kuya kwengu-30 ngalinye, ngezinsuku ezingalandelani
Akukho kulokho okudinga ukuhlela kabusha impilo yakho. Kudinga ukuqaphela lapho imizuzu engu-20 esivele icashe khona.
Zingaki izinsuku zamandla, nokuthi kungani ukuphumula kubalulekile
Amaseshini amabili amandla ngesonto yiphansi lempilo evamile, futhi kubantu abaningi anele. Isizathu sokuthi mabili kuna-yisikhombisa ukuthi imisipha ayiqini ngenkathi uyiqeqesha. Iqina ekululameni ngemva kwalokho, njengoba umzimba ulungisa izingcindezi ezincane ozidalile.
Yingakho iseluleko esivamile kuwukushiya isikhathi phakathi kwamaseshini asebenzisa imisipha efanayo, ngokuvamile cishe izinsuku ezimbili. Uma uphakamisa ngoMsombuluko, ungase uphakamise futhi ngoLwesine. Ubuhlungu, ukukhathala, ukuzivocavoca okuzwakala kusinda kunokufanele, lezo ziyizimpawu zokuphumula, hhayi ukusukumela. Ukuphumula akuphambene nokuqeqeshwa. Kuyingxenye yokuqeqeshwa lapho imiphumela ivela khona ngempela.
Kungani "okuthile kungcono kunokungabikho" kuyisihloko sangempela
Uma ufunda umugqa owodwa kusiqondiso esisemthethweni, wenze lo: umsebenzi womzimba othile ungcono kunokungabikho. Ijika lenzuzo limthende kakhulu ngezansi. Ukusuka kuziro uye kokuncane kwenza okuningi ngempilo yakho, ubuthongo bakho, nesimo sakho somoya kunokusuka kokuningi uye kokuthe xaxa kancane.
Ngakho uma imizuzu engu-150 izwakala ingafinyeleleki kule nyanga, ungayilahli ngokuphelele into yokunyakaza. Imizuzu eyishumi iyabalwa. Ukuhamba okufushane ngosuku olunzima kuyabalwa. Awutholi ibanga. Uthumela umzimba wakho isignali eqinile, ephindaphindiwe yokuthi uhlose ukuwugcina.
Ngengqondo yakho, lona umvuzo othule. Ukunyakaza njalo, okungaphoqelelwe kungenye yezindlela ezithembeke kakhulu abantu abazinzisa ngazo isimo sabo somoya futhi bashise ukuduma okuphansi kwengcindezi. Kusebenza kangcono lapho kungesona isijeziso, lapho inombolo inobuntu ngokwanele kangangokuthi uzobuyela kuyo ngempela kusasa.
Amaziso ambalwa aqotho
Uma unesimo senhliziyo, isifo esingapheli, ukulimala, noma ubukude nokuzivocavoca isikhathi eside, xhumana nodokotela ngaphambi kokwandisa, ikakhulukazi ngaphambi komsebenzi onamandla. Lokho akuyona nje into eyenziwa ngokulandela imithetho. Ingxoxo emfushane ingalungisela uhlelo umzimba wakho futhi ibambe noma yini edinga ukubanjwa.
Qala ngaphansi kwalokho ocabanga ukuthi ungakumela. Yengeza kancane. Uma into ilimaza ngendlela ebukhali noma engalungile, yima uqaphele. Futhi uma uzithola uphoqeleka ukuzivocavoca ngokweqile, noma ukhathazekile futhi unecala ngezinsuku ongakwazi ngazo, lokho kufanele kukhulunywe nochwepheshe. Ukunyakaza kufanele kubuyisele amandla empilweni yakho, hhayi ukuyithatha ngokuthula.
Inani elifanele lokuzivocavoca yilelo ozobe usalenza ngenyanga ezayo. Yakha kusuka lapho.
Imithombo
- Centers for Disease Control and Prevention, Umsebenzi Wabadala: Uhlolojikelele
- Centers for Disease Control and Prevention, Ongakwenza Ukuze Uhlangabezane Nezincomo Zomsebenzi Womzimba
- Mayo Clinic, Ukuzivocavoca: Ngidinga kangakanani nsuku zonke?
- Harvard Health, Ukufinyelela izinga lomsebenzi