Abagijimi abaningi bayazi ukuthi ukuphumula ngokwanele emva kokuzivocavoca kubalulekile ekusebenzeni okusezingeni eliphezulu, kodwa abaningi basalokhu beqeqesha futhi bezwa benecala uma bephumula usuku. Ukulungiswa komzimba nokuziqinisa phakathi nesikhathi esiphakathi kokusebenza, futhi ukuqeqeshwa okuqhubekayo kunganciphisa ngempela abadlali abaqine kakhulu.
Izinsuku zokuphumula zibalulekile ekusebenzeni kwezemidlalo ngezizathu ezihlukahlukene.
Abanye bangokwenyama futhi abanye bangokwengqondo. Ukuphumula kuyadingeka ngokomzimba ukuze imisipha ikwazi ukulungisa, yokwakha, nokuqinisa. Kubathile bezokuzilibazisa, ukwakha ezinsukwini zokuphumula kungasiza ukugcina ibhalansi elingcono phakathi kwamakhono, ekhaya, nasemzimbeni.
Esimweni esinzima kunazo zonke, ukuphumula okuncane nezinsuku ezimbalwa zokuphumula kungabangela ukucindezeleka kwe-syndrome -isimo esinzima sokuphumula.
Kwenzekani Ngesikhathi Sokubuyiselwa?
Ukwakha isikhathi sokuvuselela kunoma yikuphi uhlelo lokuqeqesha kubalulekile ngoba lesi yisikhathi lapho umzimba uvumelanisa khona nokucindezeleka kokuzivocavoca futhi umphumela wokuqeqeshwa wangempela wenziwa. Ukubuyisela futhi kuvumela umzimba ukuba ugcwalise izitolo zamandla nokulungisa izicubu ezonakalisiwe. Ukuzivocavoca noma noma yimuphi omunye umsebenzi wenyama kubangelwa ukuguquka emzimbeni njengokuhlukunyezwa kwezicubu zomzimba kanye nokwehliswa kwamandla esitolo (muscle glycogen) kanye nokulahlekelwa okuketshezi.
Isikhathi sokubuyisela sivumela lezi zitolo ukuba zigcwaliswe futhi zivumela ukulungisa ukucupha okwenzekayo.
Ngaphandle kwesikhathi esanele sokulungisa futhi sigcwalise, umzimba uzoqhubeka nokuwohloka kusuka ekuzivocavoca okukhulu. Izimpawu zokunqoba ngokweqile ngokuvamile zivela ngenxa yokungabi nesikhathi sokuphumula. Izimpawu zokunakekelwa ngokweqile zihlanganisa umuzwa we-malaise ovamile, ukuqina, ukucindezeleka, ukunciphisa ukusebenza kwezemidlalo, nokwehla kwengozi yokulimala, phakathi kwabanye.
Ukubuyisela isikhathi esifushane nesikhathi eside
Khumbula ukuthi kunezigaba ezimbili zokubuyiselwa. Kukhona ukuphumula okusheshayo (okwesikhashana) kusukela esimisweni sokuqeqeshwa ngokukhethekile noma umcimbi, futhi kukhona ukubuyiswa kwesikhathi eside okudingeka kwenziwe ekwakheni isimiso sokuqeqesha unyaka wonke. Zombili zibalulekile ekusebenzeni okuhle kwezemidlalo.
Ukuphumula okwesikhashana , ngezinye izikhathi kuthiwa ukuvuselela okusebenzayo kwenzeka emahoreni ngokushesha ngemva kokuvivinya umzimba. Ukusinda okusebenzayo kubhekisela kokuzibandakanya kokuzivocavoca okuphansi emva kokusebenza phakathi kokubili kwesigaba sokupholisa ngokushesha ngemuva kokuzama kanzima noma ukuzivocavoca kanye naphakathi kwezinsuku ezilandelayo ukusebenza. Zombili izinhlobo zokutakula okusebenzayo zihlobene nezinzuzo zokusebenza.
Okunye okugxile ekutheni ululame ngokushesha emva kokuzivocavoca kuhlobene nokugcwalisa izitolo zamandla kanye nezikhukhula ezilahlekile ngesikhathi sokuzivocavoca kanye nokwenza ngcono amaprotheni synthesis (inqubo yokwandisa okuqukethwe kwamaprotheni amangqamuzana omzimba, ukuvimbela ukuhlukana kwemisipha, nokwanda kwesisindo somzimba) ngokudla ukudla okulungile ekudleni kokuzivocavoca .
Lesi yisikhathi sesisindo esithambile (imisipha, izintambo, imigqa) ukukhanda nokukhishwa kwamakhemikhali akhayo ngenxa yomsebenzi wamaseli ngesikhathi sokuzivocavoca.
Ukuthola izinga lokulala izinga eliyingxenye ebalulekile yokuthola isikhathi esifushane. Qiniseka ukuthi ulala kakhulu, ikakhulukazi uma wenza ukuqeqeshwa okunzima. Amasu okuvuselela isikhathi eside abhekisela kulabo abakhelwe ohlelweni lokuqeqesha. Izinhlelo eziningi zokuqeqesha ezihlelwe kahle zizobandakanya izinsuku zokuphumula kanye namasonto akhiwe ohlelweni lokuqeqesha ngonyaka. Lokhu futhi kungenxa yokuthi abagijimi nabaqeqeshi bashintsha uhlelo lwabo lokuqeqesha unyaka wonke, engeza crosstraining , ukuguqula izinhlobo zokusebenza, nokwenza izinguquko ngamandla, isikhathi, ibanga, nazo zonke ezinye izinto ezihlukahlukene zokuqeqeshwa.
Ukushintshwa kokuzivocavoca
I- Principle of Adaptation ithi lapho sibhekene nokucindezeleka kokuzivocavoca umzimba, umzimba wethu uvumelanisa futhi usebenza kahle.
Kufana nokufunda noma yiliphi ikhono elisha; Ekuqaleni, kunzima, kodwa ngokuhamba kwesikhathi kuba yinto yesibili. Uma usujwayele ukucindezeleka okunikeziwe, udinga ukucindezeleka okwengeziwe ukuze uqhubeke nokuthuthuka.
Kukhona umkhawulo wokucindezeleka okungakanani umzimba ongakubekezelela ngaphambi kokuba wehle futhi ubungozi. Ukwenza umsebenzi omkhulu kakhulu ngokushesha kuzoholela ekulimaleni kokulimala noma kwemisipha, kodwa ukwenza kancane kakhulu, kancane kancane ngeke kubangele ukuthuthukiswa. Yingakho abaqeqeshwe ngabanye bakhetha izinhlelo zokuqeqesha ezithile ezandisa isikhathi nesisindo ngesilinganiso esihleliwe futhi zivumele izinsuku zokuphumula kulo lonke hlelo.
Ukuphumula kokulala kungavimbela ukusebenza kwezemidlalo
Ngokuvamile, ubusuku obulodwa noma ababili bokulala okuncane noma okuncane ngeke kube nethonya elikhulu ekusebenzeni, kodwa ukulala ngokwanele kungabangela ukuguquka okucashile kumazinga e-hormone, ikakhulukazi lawo ahlobene nokucindezeleka, ukubuyiswa kwemisipha, nemizwelo. Ngenkathi kungekho muntu oqonda ngokugcwele ukubunzima kokulala, ucwaningo oluthile lubonisa ukuthi ukulala okungabangela ukulala kungabangela amazinga amaningi kakhulu okuthiwa i-cortisol (i-hormone yokucindezeleka), yehlisa umsebenzi we-hormone yokukhula komuntu (okusebenza ngesikhathi sokulungisa izicubu), futhi ukunciphisa ukuhamba kwe-glycogen.
Ezinye izifundo zixhumanisa ukulahlwa kokulala nokunciphisa ukukhuthazela kwe-aerobic nokwandisa izilinganiso zokuzikhandla okubonakalayo.
Ukulinganisela Ukuzivocavoca Nokuphumula Nokubuyiswa
Yile ndlela yokushintsha ukujwayela nokubuyiswa okuthatha umdlali kumgangatho ophakeme wokufaneleka. Abagijimi bezinga eliphakeme kudingeka baqaphele ukuthi ukuqeqeshwa okukhulu nomzamo omkhulu, kunesidingo sokwamukelwa okuhleliwe. Ukuqapha ukusebenza kwakho ngelogi lokuqeqeshwa, nokuqaphela ukuthi umzimba wakho uzizwa kanjani nokuthi ukugqugquzela kanjani wena kuyasiza kakhulu ekunqumeni izidingo zakho zokutakula nokushintsha uhlelo lwakho lokuqeqesha ngokufanele.
Imithombo:
I-Spiegel L, i-Leproult R, i-Van Cauter E. Impikiswano yesikweletu sokulala ngokusebenza komzimba kanye ne-endocrine. I-Lancet . 1999; 354: 1435-1439.
I-Lamberg L. Ukulala Kungaba Yibadlali Abahle kakhulu Bokusebenza. Izindaba ze-Psychiatric. 2005. Umqulu 40, Inombolo 16.
I-Mujika Mina, isisekelo sePadilla S. Scientific samasu okucubungula okuphambili. Imithi neSayensi Yezemidlalo Nokuzivocavoca. 35: 1182-11187, 2003.