Amacebiso 11 Wokugwema Ukuqashwa Lapho Uhamba

Iningi labantu likhokha kakhulu amaqhinga okuvimbela ukuhanjiswa kwabahambi , ngoba akekho ofuna ukugula kakhulu ngenkathi ehamba ekhaya. Okuvame ukunganakiwe yinto evamile, futhi engakhululekile, isimo sokuthola amandla lapho uhamba. Lapha sizobheka ukuthi yiziphi izinyathelo ongazithatha ukuze ugxilise amabilini akho ngenkathi uvale ubona izingxenye ezintsha zomhlaba.

Ukuqokwa kubhekwa ngokujwayelekile njengokungena kwezintathu zokuhamba kwamathumbu ngesonto. Kodwa ukuqotshwa kungabuye kuchazwe ngokuthi kunezihlalo ezincane, ezinzima, futhi ezinzima ukudlula, kanye nesidingo sokucindezeleka ngesikhathi sokunyakaza kwamathumba. Uma ungabheki nokuqothulwa njalo, ungathola ukuthi uma uhamba uhlangabezana nobunzima bokuhlukumeza ukudlula izitoko ezinzima, kanye nokuzwa okungahambi kahle kokuthuthwa okungaphelele .

Kungani Ukuhamba Kungabangela Ukuqokwa

Kunezici ezihlukahlukene ezingashintsha ijubane lokusebenza kwesistimu yakho yokugaya ukudla , okubangela ukuba uqinisekiswe. Lokhu kufaka:

• Shintsha kusuka esimisweni sakho esivamile
• Shintsha kusuka esimisweni sakho esivamile
• Izinguquko ngosayizi kanye nesikhathi sokudla kwakho
• Izinguquko kwiwashi lomzimba langaphakathi
• Ukuntuleka kwe-hydration
• Izinguquko ekudleni odlayo
• Isikhathi esengeziwe esichitha ukuhlala
• Isimiso sakho sokugaya sisithintekile ukucindezeleka okuhlobene nokuhamba
• Ukuhluleka ukuphendula izikhalo zokunyakaza kwamathumba ngenxa yokuntuleka kokungena endlini yokugeza
• I-Jet lag- umuntu ushintsho oluhlobene nokuhlangenwe nakho kokushintsha izingxenye zesikhathi

Manje ake sibheke ezinye izinto ongayenza ukuze ugcine izinto zihamba kahle ngaphakathi kwegciwane lakho lokugaya njengoba uhamba ngezinyawo zakho.

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Phuza okuningi kwamanzi

Enye yezinsiza ezinkulu zokuqothulwa yisimo sokungcola amanzi . Uma singaniki izidumbu zethu ngokwanele, izidumbu zethu zixhaswa ngokudweba amanzi kusuka enkingeni yezinyosi ezisemathunjini ethu. Lokhu kungafaka isandla kanzima, kunzima ukudlula izihlalo. Futhi ngenxa yesizathu esingaqondakali, ukutholakala kwezihlalo ezinzima kubonakala sengathi kwenza amathumba ethu athambekele kancane ukuba athole ukunyakaza kwesisu. Ngakho kubaluleke kakhulu ukuthi wenze umzamo omkhulu wokuphuza uketshezi oluningi ngenkathi uhamba.

Zama ukugwema iziphuzo eziqukethe utshwala kanye nalawo aqukethe i-caffeine, njengekhofi, itiye, ne-cola, ngoba konke lokhu kungase kuphele amandla. Ubisi bubuye nobudume bokuqhaqhazela. Izinqumo zakho ezihle kakhulu ngamanzi alula, ama-juice ezithelo, nesobho. Uma uphuma ezweni kufanele uphuze amanzi okuphuza amanzi njalo ukuze ugweme isifo sohudo.

Uma ubhayela kubalulekile ukukhumbula ukuthi imithetho ye-TSA ayikuvumeli ukuba ulethe uketshezi ngokusebenzisa ukuphepha kwezindiza. Kodwa-ke, uma usuvikelekile, ungathenga ibhodlela elikhulu lamanzi elingakugcina u-hydrated kuyo yonke indiza yakho.

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Lalela Umzimba Wakho

Uma umzimba wakho ukunikeza noma yikuphi ukubonisa ukuthi ukulungele ukunyakaza kwamathumba, yenza konke okusemandleni akho ukuba ufike endlini yokugezela ngokushesha. Ukungayinaki isifiso kungakusiza ekuthuthukiseni ukuqothulwa njengoba impahla yokugcina impahla izothola kanzima njengoba ihlala ku-rectum yakho. Kakhulu kunesihlalo, kunzima kakhulu ukudlula.

Abanye abantu banenkinga ngombono wokusebenzisa indlu yokugezela yomphakathi ukuze kuhambisane nomzimba . Kodwa-ke, uma uhamba, ungase ungabi nalutho lokulinda kuze kube yilapho usendlini yokugezela yangasese. Ukuze uzikhandle ngokwengeziwe usebenzisa isikhungo somphakathi, ungase ufune ukulalela umculo nge-earphone noma ufunde umagazini ukukusiza ukuba uphumule.

Zama ukungaboni. Uma uthola ukuthi ukuhlala endlini yangasese akukhiqizi ukunyakaza kwamathumbu phakathi kwemizuzu emihlanu kuya kweyishumi, kungcono ukuvuka futhi ulinde kuze kube yisikhathi esikhathini esizayo lapho ithemba lakho linikeza izibonakaliso ezinamandla zokulungela ukuphuma.

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Zama ukuhlala ohlelweni

Nakuba kungekho bufakazi obuqinile bokuthi umzimba wakho unama-biorhythms ahlukene, kubonakala sengathi sinamawashi angaphakathi angathonya izinto ezinjengalezi uma silambile, silele futhi sidinga ukuhambisa amathumbu ethu. Ukugcina umzimba wakho kusondelene nesimiso njengoba ukhona lapho uhlala ekhaya kungasiza amathumba akho ukuba athuthe phambili.

Ngokusemandleni akho, zama ukugcina esimisweni sakho sokudla njalo nokulala ngesikhathi zombili lezi zinto zizosiza isimiso sakho sokugaya ukuhlala esimisweni.

Uma ubona iphethini evamile ekunyanyeni kwakho kwezinyosi lapho usendaweni, yenza konke okusemandleni akho ukuhlonipha leso simiso ngenkathi uhamba. Uma kunokwenzeka, zama ukuqiniseka ukuthi kunesikhathi sokuba ujabulele ukuvakashelwa ukugezela endlini yangasese ngesikhathi esifanele.

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Thatha isikhathi sokudla

Enye yezinto eziningi iningi lethu ezenza ngokuhlukile uma sihamba ukudla ukudla ekusebenzeni. Inkinga ngalokhu ukuthi izinhlelo zethu zokugaya zingase zingabhalisi lezi zokudla okulula njengokudla. Ukudla okukhulu kungakhuthaza ukuphazamiseka kwamagciwane, ngaleyo ndlela kuholele ukuhamba komzimba ngesikhathi esifanele. Ngakho noma nini kungenzeka, hlala phansi, wehla kancane futhi ujabulele ukudla okugcwele.

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Yidla ikusasa ekuseni

Kubantu abaningi, ukunyakaza kwamathumbu kungenzeka ukuthi kwenzeke ekuseni. Ungathuthukisa ukukhushulwa kwemvelo ngokudla isidlo sasekuseni esikhulu, futhi mhlawumbe ukudla okudliwayo okuqukethe amafutha enempilo. Ukudla okukhulu nokudla okunamafutha kungadala ukukhululwa kwamahomoni athile emzimbeni wakho okungaholela ekutheni uhambisane nomzimba. Okuhlangenwe nakho kokwaneliseka kokuhamba kwamathumbu ekuqaleni kosuku kungakuthuthukisa ukujabula kwakho kohambo lwakho.

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Phuza Into Efudumele

Enye indlela yokukhuthaza amathumbu akho ukuba angenalutho ekuqaleni kosuku lwakho ukuphuza uketshezi olufudumele ekuseni. Lesi siphuzo esifudumele singaba ikhofi, itiye noma isobho.

Uma ungumuntu ophuza ikhofi, yiba nesiphuzo sejoe. Kunamakhemikhali ekhofi, kokubili i-caffeinated ne-decaffeinated, engakwazi ukukhuthaza ukunyakaza kwamathumbu. Kodwa-ke, ungase ufune ukugwema ukuphuza ikhofi i-caffeinated lonke usuku, njengoba i-caffeine ingase ikwazi ukuphuma emanzini, okungaholela ekutheni amanzi angaphezu kwamandla akho atholakale esitokisini sakho futhi ngaleyo ndlela akwenze ube nesibindi.

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Thola I-Fiber Yakho Ku

I-fiber ye-dietary ibaluleke kakhulu ekugcineni izimpawu zakho zihamba ngokuzenzekelayo. Ukudla ukudla okuphezulu-fiber lapho uhamba kungaba inselele encane, kodwa ngomzamo nokunaka ungathola okudingayo. Imithombo emihle ye-fiber ihlanganisa izithelo, imifino kanye okusanhlamvu okugcwele okusanhlamvu nezinkwa.

Uma kunokwenzeka, kungaba usizo kakhulu ukupakisha ukudla okunjalo. Izithelo, ama-high-fiber amaprotheni amabha, ama-mixes we-trail, okusanhlamvu kanye ne-granolas bonke abahamba kahle.

Uma uphuma ezweni, kudingeka uqaphele ngokudla imifino eluhlaza, izithelo nama-saladi ukuze ugweme ukutheleleka kwamagciwane okungaholela ekuhambeni komhubhe. Uphephile kakhulu ukuze udle kuphela izithelo nemifino ephekwe. Izithelo ezinezikhumba ezinzima, ozikhethile, nazo ziyindlela ephephile.

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Thatha Ukudlula Ukudla Okungenamsoco

Abantu bavame ukudla ukudla okungenamsoco okwedlula izizathu ezimbili: Okokuqala yilokho ukhetho lokudla okunempilo, ukudla okuphelele kunomkhawulo. Owesibili wukuthi singena "ekucabangeni kwezokuvakasha" lapho sifaka khona ukuthi kuhle ukuzitholela.

Inkinga yokudla okungenamsoco ukuthi ngokuvamile ijwayele ukuba ibe fiber ephansi, engabangela inkinga yokuqothulwa lapho uhamba. Zama ukugwema ukudla okusheshayo, ukudla okusetshenzisiwe, iziphuzi kanye nezinto ezibhaka. Kunalokho funa ama-saladi, izinketho zokudla okusanhlamvu njenge-oatmeal, nezinyama ezinomzimba. I-yogurt iyisinqumo esihle kakhulu ngoba iqukethe amanye ama-probiotics ngokuvamile acatshangwa ukuthi awulungele ukusebenza kwesistimu yakho yokugaya.

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Hambisa Umzimba Wakho

Ukuhamba ngokuvamile kudinga isikhathi esiningi sihlezi, kungakhathaliseki ukuthi sisemotweni, ezitimeleni, ezikhungweni zezindiza, noma ezindizeni. Ukuhambisa umzimba wakho kungasiza uhlelo lwakho lokugaya ukuqhubeka nokuhamba. Ngesikhathi ulinde indiza yakho, ungahamba umjikelezo wezindiza. Uma uhamba ngemoto, zama ukuhlela iziteshi zomgwaqo, ukuze ukwazi ukwelula umzimba wakho futhi mhlawumbe uhambe kancane. Ngenkathi uhamba, sebenzisa amachibi amahotela kanye nama-gyms ukuze uthole umsebenzi wakho.

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Hlala ukhululekile

Nakuba inhloso yokuphumula ijwayele ukuphumula nokuphumula emisebenzini evamile, ukuhamba ngokwayo kungabangela ukucindezeleka. Zama ukulandela umthetho wokuthi "uhambo luyingxenye yamaholide." Yilungele ukulibaziseka, ithrafikhi, nezinye izinkinga. Qinisekisa ukuthi ulethe izinto ezizokuzithokozisa - izinto zokufunda, izincwadi ezithathwe kwi-tape, umculo, kanye ne-smartphone game apps.

Kungasiza futhi ukusebenzisa izindlela zokuphumula ezifana nezindlela zokuphefumula ezijulile, i-yoga ebangela, ukuzindla, nokuziphumula kwemisipha ukukhokhela ukucindezeleka okuhilelekile ekuhambeni. Ukugcina umzimba wakho esimweni sokuphumula, ngokuphambene nakho nakho konke ukushintsha komzimba okuhambisana nokuphendula kokucindezeleka , kuzosiza ukugcina uhlelo lwakho lokugaya lusebenza ngendlela efanele.

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Khuluma nodokotela wakho

Uma uthola ukuthi ukuvakasha kubangele ukuba uqinisekiswe, ngxoxisana nodokotela wakho ngaphambi kokuba uhambe. Udokotela wakho angancoma ukuthi usebenzise i-laxative ngaphambi kokushiya ohambweni lwakho njengesilinganiso sokuvimbela, noma mhlawumbe bayotusa umkhiqizo ongawuthatha nawe uma kufanele uqinisekiswe. Noma ngabe yikuphi, kuzothuthukisa ukukhetha umkhiqizo ngokusekelwe kuncomo yesidakamizwa sakho, ngokuphambene nokunamathela ezinketho ezinganiselwe ngoba usendaweni engavamile noma eyikude.

_Imithombo:

_{"Ukuqokwa" Iwebhusayithi yeCleveland Clinic.}

_{"Ukuqokwa" Isikhungo Sikazwelonke Sesifo Sikashukela kanye ne-Digestive and Kidney Diseases Website.}