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UKUNYAKAZA

Ukuhamba Kancane Ngemva Kokudla

Imizuzu eyishumi noma eyishumi nanhlanu usemile ngezinyawo ngemva kokudla ungomunye wemikhuba yempilo emincane nelula kunayo yonke ekhona. Ucwaningo olungemuva kwako luqinile ngendlela emangazayo, njengoba zinjalo nezizathu zokuthi kwenza uzizwe kahle.

Kubhalwe yi-Keep Calm 2 imizuzu yokufunda Updated
Isithombe esinokugxila okuncane somuntu ohamba emgwaqweni phakathi kotshani

Isithombe esithathwe ngu-Arek Adeoye ku-Unsplash

Amathiphu asheshayo

  • Hamba ngokushesha ngemva kokudla, hhayi emahoreni kamuva.
  • Imizuzu elula eyishumi kuya kweyishumi nanhlanu yanele.
  • Gcina izicathulo zakho emnyango ukuze kuzenzakalele.

Kunomkhuba olula kangangokuthi ucishe uzwakale umuhle kakhulu ukuba ube yiqiniso. Ngemva kokudla, uyasukuma bese uhamba imizuzu eyishumi noma eyishumi nanhlanu. Yilokho nje. Ayikho impahla, alikho igym, akukho ukushintsha izingubo. Uphuma ngomnyango, uzungeze indawo, noma nje uhambe uphindaphinda ephaseji uma yilokho usuku olukuvumelayo.

Kuvela ukuthi le nto encane yenza umsebenzi wangempela. Isayensi engemuva kokuhamba ngemva kokudla ihlanzeke ngendlela engavamile emkhubeni wempilo, futhi uma usuqonda ukuthi kungani kusiza, kunzima ukungafuni ukukuzama.

Kwenzani ukuhamba ngemva kokudla

Uma udla, ushukela wegazi lakho uyakhuphuka. Lokho kujwayelekile futhi kulindelekile. Kubantu abaningi uyakhuphuka, ufinyelela esicongweni cishe emizuzwini engamashumi amathathu kuya kwamashumi ayisishiyagalolunye kamuva, bese wehla futhi. Ukuhamba kahle ngesikhathi saleso sikhathi kwenza leso sicongo sishelele. Imisipha yakho esebenzayo idonsa uglukhozi egazini lakho ukuze inikeze amandla ukunyakaza, ngakho ukukhuphuka ngemva kokudla kuncane futhi kulula emzimbeni wakho.

Ucwaningo lapha luyamangaza ngempela. Ucwaningo lwango-2025 olwashicilelwa ku-Scientific Reports lwenza abantu bahambe imizuzu eyishumi nje ngokushesha ngemva kokuphuza uglukhozi. Uma kuqhathaniswa nokuhlala phansi, ukuhamba okufushane kwehlisa ushukela wabo wegazi osesicongweni usuka cishe ku-182 waya ku-164 mg/dL, noglukhozi wabo omaphakathi usuka cishe ku-136 waya ku-128. Abahambi ngokwezinyawo bavele baba nomjikelezo ozolile, ophansi.

Okwamangaza abacwaningi kwakuyisikhathi. Lokho kuhamba okufushane kwemizuzu eyishumi, okuthathwe ngokushesha, kwasebenza cishe kahle njengokuhamba okude kwemizuzu engamashumi amathathu okwenziwe kamuva. Isifundo ukuthi ukuhamba ngokushesha ngemva kokudla kubaluleke kakhulu kunokuhamba isikhathi eside.

Awudingi okuningi

Indawo enhle ibonakala imi cishe emizuzwini eyishumi kuya kweyishumi nanhlanu, futhi awudingi ukuqhubela phambili ijubane. Lokhu ukuhamba okulula, okunengxoxo, hhayi ukuzivocavoca. I-Michigan State University Extension iphawula ukuthi ungahlukanisa umsebenzi wosuku ube yizingcezu ezincane njengalezi, futhi kusabalwa njengokunyakaza umzimba wakho okudingayo.

Lokhu kubaluleke ikakhulukazi ukukwazi uma une-prediabetes noma usebenzela ukulawula isifo sikashukela sohlobo lwesibili. Ukuhamba okufushane ngemva kokudla kungakubuthuntisa ngokubalulekile lokho kukhuphuka ngemva kokudla futhi kusekele ushukela wegazi ozinzile ngokuhamba kwesikhathi. Uma lowo kunguwe, kuyinto enhle ukuyisho kudokotela wakho, ongakusiza ukuyifaka ohlelweni lwakho jikelele.

Futhi akumayelana noglukhozi kuphela. Ukuhamba ngemva kwesidlo sakusihlwa kungadambisa lowo muzwa osindayo, wobuvila, kusize ukugaywa kokudla kuzinze, futhi kunikeze ingqondo yakho ikhefu elithule. Kubantu abaningi, ukuhamba ngemva kokudla kuba yingxenye ezolile kunazo zonke zosuku. Ukudla kuqedile, umsebenzi ungalinda, futhi akukho okunye ongakwenza ngaphandle kokunyakaza nokuphefumula.

Ukukwenza kunamathele

Umkhuba ulula. Ukukhumbula ukukwenza yiyona ngxenye enzima. Izinto ezimbalwa ziyasiza.

  • Kubophele esidlweni ngokwaso. Ukuthi "Ngemva kokudla, ngiyahamba" kulula ukukugcina kunecebo elingacacile lokwenza ukuzivocavoca okwengeziwe.
  • Gcina izicathulo zokuhamba emnyango ukuze kungabikho lutho phakathi kwakho nendlela yokuhamba.
  • Kuhlanganise nobungane lapho ukwazi: umlingani, umngane, ucingo oluthatha usemile ngezinyawo.
  • Kuvumele kube kuncane. Ngisho nemizuzu emihlanu kufanele ukwenziwa. Umgomo uwuchungechunge, hhayi ibanga.
  • Uma isimo sezulu sishintsha, hamba ngaphakathi. Uzungeze indlu, wenyuke wehle izitebhisi, ubude bephaseji lehhovisi.

Izwi lokunakekela: ukuhamba kancane ngemva kokudla kuphephile futhi kumnene kubantu abaningi. Uma unesimo sempilo, inkinga yokulinganisela, noma ululama ekulimaleni noma ekuhlinzweni, xoxa nodokotela wakho ngohlobo lokunyakaza olukufanele, bese uqala kancane. Lalela umzimba wakho bese uyayeka uma kukhona okuzwisa ubuhlungu.

Iningi lemikhuba emihle yempilo licela okuningi kuwe ekuqaleni. Lo mkhuba awucaci lutho ucele. Imizuzu eyishumi, ngemva kwesidlo obuzosidla noma kunjalo. Kuyinguquko engavamile esekelwe ubufakazi bangempela futhi emnandi buthule ukuyenza. Namuhla ebusuku, ngemva kwesidlo sakusihlwa, ungavele uphume ngaphandle bese uyathola.

Imithombo

Ngaphambi kokuba uhambe: igama ngokunakekela

KEEP CALM inikeza amathuluzi amahhala, afundisayo, okuzisiza. Lokhu akuseluleko lwezokwelapha, ukuxilongwa, noma ukwelashwa, futhi akuthathi indawo yokunakekelwa uchwepheshe. Uma kukhona lapha okuzwakala kunzima kunengcindezi evamile, kuyisinyathelo esinamandla nesifanele ukuxhumana nochwepheshe.

If you are in crisis or thinking about harming yourself, you are not alone. In the US, call or text 988 (Suicide & Crisis Lifeline, 24/7), text HOME to 741741 (Crisis Text Line), or call 911 in an emergency.