Ukunquma Ukuthi Ukusebenza Kuzokwenza Kanjani Ukugula Noma Ukugula
Uma uvuka ngekhala eligijima, ukuxubana, isifo sohudo, noma umkhuhlane, ungase uzibuze ukuthi usazokwenza yini umsebenzi wakho. Ngenkathi ungase ucabange ukuthi lokhu kuyisizathu esizwakalayo sokunciphisa ukuzivocavoca , nawe kungenzeka ukuthi uzibophezele ekuqeqesheni futhi awufuni ukubuyela emuva. Lokhu kubaluleke kakhulu uma izimpawu zakho ziqhubeka noma zithuthuka izinsuku ezimbalwa. Kungenzeka ukuthi ubhekene nosuku olulandelayo lomjaho futhi uzibuze ukuthi uzokwazi yini ukuhlanganyela.
Funda ukuthi izazi zithi ziphephile futhi zifanele ukuzivocavoca uma ugula.
Ukugula Ngezimpawu Eziphezulu-I-Neck-Kulungile Ukuzivocavoca
Uma izimpawu zakho ziphezu kwentamo, uphephile ukuhamba, ibhayisikili, ukugijima noma ukwenza umsebenzi wokuzivocavoca ngendlela elula yokulinganisela noma ukwenza umsebenzi olula. Lezi zimpawu ezingenhla-ne-entanyeni zizofaka impumu egijima, ukuxubana kwesono, ukudonsa ngemuva, noma ukukhipha.
Hamba imizuzu engu-10 ngezinga elilula. Uma ungazizwa kahle ngejubane elilula, yimisa futhi wenze nje ukujwayela nokuzivumelanisa nezimo . Lokhu kungakwenza uzizwe ungcono ngokujwayelekile.
Uma uzizwa uhle emva kwemizuzu engu-10, qhubeka. Ungathatha ijubane ekuhambeni okunethezeka noma ugijime, kodwa ugcine endaweni elinganisiwe. Akuwona usuku lwezinsuku eziphakeme kakhulu noma ama-sprints, kodwa kuhle ukuthola igazi lakho lihambe. Kungenzeka ukuthi lokhu kuzophinde kuthole i-mucus ehamba emagcekeni akho, ngakho-ke qiniseka ukuthi ulethe izicubu eziningi noma i-cloth handkerchief.
Cishe uzoba nemanzi amaningi.
Uma kungumncintiswano wosuku futhi unomkhuhlane ngezibonakaliso ezingaphezu kwe-intamo kuphela, akudingeki ube yikho-show. Kungenzeka ukuthi uhambe noma ugijime ama-5K, 10K, noma i -marathon-marathon ngekhanda elibandayo, uma nje ungekho umkhuhlane noma ukuphazamiseka kwamaphaphu. Umgomo wakho kufanele umane uqede esikhundleni sokubeka irekhodi lomuntu siqu.
Ungahlola futhi ukuze ubone ukuthi ungakwazi yini ukwehlisa ibanga eliphansi, njenge-10K uma ubhaliselwe i-marathon-marathon.
Ukugula Ngezansi-the-Neck Izimpawu-Ungazivocavoca
Uma unayo izimpawu ezingaphansi kwentamo efana nokukhwehlela, ukuhuda, isisu esidabukisayo, noma izilonda ze-lymph ezivuvukile, akufanele usebenzise. Uma amaphaphu akho ezwa ukukhululeka, udinga ukweqa ukuqeqeshwa kwakho. Izimpawu zokugula kwamathumbu, njengokusanxanxathela, ukuhlanza, nokuhuda ukutshela ukuba uhlale ekhaya. Ungathola kalula amanzi uma uhlangabezana nalezi zimpawu. Kungase kuphule i-streak yakho yokungena ngezinyathelo ezingu-10,000 ngosuku ngosuku lwe- Fitbit yakho, kodwa lezi zimpawu ziyisizathu esihle sokungazivocavoca.
Uma Unomkhuhlane-Akukho Ukuzivocavoca
Uma unomkhuhlane, izikhukhula, noma ama-aches omzimba, ungazisebenzisi. Ugula kakhulu ekusebenzeni. Ungase ube nesifo esithathelwanayo okufanele ungasithathi nawe ekuzivocavoca ukuze wabelane nabanye. Udinga ukuphumula nokuqapha izimpawu zakho ukuze ukwazi ukubonana nodokotela wakho uma kuqinisekisiwe.
Gwema Ukuzivocavoca Okuqinekayo Uma Ugula
Kuyintokwanekwane ukuthi ungathuthumela umkhuhlane noma umkhuhlane. Udinga ukuyeka ukuzivocavoca okukhulu ngisho noma unezimpawu ezibandayo kuphela, kodwa ikakhulukazi uma unesifo somkhuhlane noma esifubeni.
Amasosha omzimba wakho adinga ukugxila ekuguleni kwakho futhi kungase kube nokukhubazeka, okungenani ngokufishane, ngokuzivocavoca okunamandla. Gcina noma yikuphi ukusebenzisana ebangeni elilula ukuya esimweni esinqunyiwe noma usuke kubo.
Ungabelani Ukugula Kwakho
Yiba umdlalo omuhle-ungahlanganyeli nomkhuhlane wakho. Ngisho noma zonke izimpawu zakho zingaphezu kwetanyeni, hlala kude nokuzivocavoca lapho uzosakazeka khona amagciwane akho. Gwema amaqembu abantu. Ungamangaleli ekuhambeni kwakho noma osebenza naye.
Geza izandla zakho njalo uma ubanda, ikakhulukazi uma kufanele wabelane ngesikhala sakho nabanye. Sebenzisa amanzi afudumele nesepha. Sula izandla zakho ngobumnene ngenkathi uhlabelela ingoma ethi "ABC" -kuyisikhathi esanele sokuthungatha.
Bese ugeza. Vala iphampu nge-handel ye-tape-handles and handorkobs ngokuvamile iyingxenye engcolile yokuphumula. Uma ungenayo ukufinyelela kwensipho namanzi, sebenzisa i-sanitizer ye-hand. Kuwukuhlakanipha ukuthwala ibhodlela elincane le-sanitizer ephaketheni lakho lokuhamba.
Nini Ukubuyela Ekuhambeni Nokuzivocavoca Ngemva kokugula
Ngemuva kokushisa okubi, zinikeze izinsuku ezintathu ukuya kwezine ukuze ubuyele emuva ngesivinini esigcwele. Nciphisa ngaphakathi kulo ngokusebenza okufishane ngesivinini esisheshayo, futhi ugcine umzimba wakho wokulula nokuguquguquka. Ngemuva kokuphefumula noma ezinye izifo, zinike okungenani isonto ukuze ululame.
> Imithombo:
> Dick NA, Diehl JJ. I-Febrile Illness ku-Athlete. Ezempilo zezemidlalo . 2014; 6 (3): 225-231. i-doi: 10.1177 / 1941738113508373.
> Jaworski CA, Pyne DB. Izifo Eziphefumulayo Eziphezulu Zokuphefumula: Ukucatshangelwa Kwabantwana Abasha kanye Nabadlali Abadala. Kusesikhathini.
> Vikela ama-Colds Ngokuzivocavoca. I-American College of Sports Medicine. http://www.acsm.org/about-acsm/media-room/news-releases/2009/10/06/protect-against-colds-with-exercise.