Ungayeki Ukuzivocavoca Phakathi Nesikhathi Sakho
Ukuvimbela, ukukhulelwa kwesikhashana, ukuphazamiseka kwamatamponi kanye namapayipi adingekayo-konke lokhu kungakhuphuka abesifazane bese bewayeka ukuhamba ngesikhathi sokuya esikhathini. Sekuyisikhathi sokuqala ukukholelwa lezo zikhangisi zomkhiqizo wesifazane-ungakwazi ukuhamba, ukugibela, ukuhamba ngebhayisikili nokubhukuda phakathi nezinsuku zakho zokuya esikhathini.
Kungani Kufanele Uqhubeke Uhamba Ngesikhathi Sakho
Kunzima ukuphuma emnyango noma ku-treadmill yokuhamba okuhambayo lapho uthola izigcawu, ukubhuqa, neminye imiphumela.
Kodwa emaminithi ambalwa emva kokufudumala, kungenzeka ukuthi uzomuzwa kangcono (noma okungenani akubi nakakhulu nakakhulu). Uma uzenza unamathele esimisweni sakho sokuzivocavoca, ngeke uzisole noma ulahlekelwe ukuzuza kwempilo okwenzile. Ngisho noma ukuhamba kwakho kuhamba kancane futhi kufushane kunokujwayelekile, kusengumsebenzi wokuzivocavoca futhi kuzokusiza kakhulu kunokuhlala. Nakuba abanye abacwaningi nodokotela baye batusa ukuvivinya umzimba njengenzuzo yokunciphisa ubuhlungu bokuya esikhathini (i-dysmenorrhoea), lezi zifundo aziqedi. Bona ngokwakho ukuthi kuthinta kanjani umzimba wakho.
Ukukhathazeka Komsebenzi
Izifundo zibonise ukuthi akukho mphumela oqhubekayo wokuya esikhathini ekusebenzeni kwezemidlalo kubadlali besifazane. Kubonakala sengathi ihlukahluka kowesifazane kuya kwesifazane nezinye izici njengokuthi zisebenzisa i-hormonal birth control. Ngokweqile, abesifazane baye bawina ama-marathons ngosuku abaya esikhathini. Uma uhamba uhlelekile noma ngisho nomncintiswano onjenge-10K, i-marathon yesiqingatha, noma i-marathon, yiya nje.
Ukukhetha Imikhiqizo Yezinsuku Zokuzivocavoca
Uma kuvame ukusebenzisa kuphela amathoni, ungathola ukuthi i-pad isebenza kangcono ekuhambeni, noma ungase ufune ukungeza kabili uphinde ugqoke ipedi kanye ne-tampon. Kungase kudingeke usebenzise umkhiqizo obangele ukwedlula okwenza njalo, ikakhulukazi uma uzobe uhamba isikhathi eside.
Umsebenzi wokuzivocavoca ungase ubangele ukuguqulwa, njll futhi ungase ube nobunzima bokugcina i-tampon noma i-pad endaweni bese uyamunca igazi lokuya esikhathini. Kungase kudingeke ukuthi uthathe indawo ye-tampon noma i-pad ngesikhathi sokusebenza okude, ngakho-ke kuzodingeka ukuthi ulethe esikhundleni sakho.
Uma uqeqeshwa nge-marathon, hlela okungenani usuku olulodwa lwezinsuku zakho zokuqeqesha ibanga elide uma uzobe usesikhathini ukuze ukwazi ukuthola ngaphambi kosuku lomcimbi uma unenzuzo kulokhu phakathi nemicimbi ende yesikhathi eside. Ngisho noma ikhalenda ithi usuku lomncintiswano ngeke lube usuku lokuya esikhathini, injabulo nokulungiselela umncintiswano kungase kuholele ekupheleni kwesikhathi.
Ukubhekana Nezikhathi Zokuqeda Ukuthumba Ngesikhathi Ukuzivocavoca
Umgijimi waseMarathon uKiran Gandhi wagijima eLondon Marathon ngo-2015 ngaphandle kokugqoka isitembu noma ipad. Igazi lakhe lokuya esikhathini lalibonakala. Wenza lokhu ukuze aqede ukucwasa kokuya esikhathini futhi abonise ukwesekwa kwabesifazane abangenawo imikhiqizo yokuhlanzeka kwabesifazane. Abanye abaningana abesifazane abancintisana emidlalweni baye babhekana nezinto ezifanayo ngaphandle kokuzikhethela njengoba izikhathi zabo zaqala phakathi nomncintiswano noma imikhiqizo yabo yahluleka. Enye indlela yokufihla igazi ukukhetha imibala emnyama yezinqamuleli noma amabhulukwe akho, afana nobomvu, obomvu noma omnyama.
Ukugqoka isiketi esikhishiwe kungasiza ukufihla noma yikuphi ukuvuza. Uma kwenzeka ukuvuza okungalindelekile, ungase ufune ukubopha isikhafu esiseduze nasezinkalweni zakho njengesiketi esingenasiphelo. Ungayinqoba njengendlela yokukhetha isitayela.
Ngesikhathi se-marathon, abanye abakwa-racers bakho bobabili bangase babe nezinkinga ezifanayo ezihlazisayo, kuhlanganise nesifo sohudo esivela emagqumeni omgijimi , izinkinga zokulawula isisindo futhi nje engafuni ukuma endlini zangasese eziphathekayo . Ngeke ube yedwa nge-stain ku-crotch yakho. Okungenani igazi lokuya esikhathini alimnandi. Kuwukuhlakanipha ukuletha ushintsho kwezembatho eceleni komncintiswano esikhwameni sakho sokudonsa.
Ukungalaleli kokuya esikhathini
Abagijimi besifazane bangase bathuthuke ukungahambisani nokuya esikhathini , ikakhulukazi uma benamafutha omzimba kakhulu, ukuqeqesha okunzima, ukucindezeleka nokudla okunomsoco.
Xoxa noma yikuphi ukungalungi ngokusobala nomhlinzeki wakho wokunakekelwa kwezokwelapha.
> Imithombo:
> Daley A. Indima yokuzivocavoca ekwelapheni kwezifo zokuya esikhathini: ubufakazi. I-British Journal ye-General Practice . 2009; 59 (561): 241-242. i-doi: 10.3399 / bjgp09X420301.
> Julian R, Hecksteden A, Fullagar HHK, Meyer T. Imiphumela yesigaba sokujikeleza kokuya esikhathini ekusebenzeni ngokomzimba kwabadlali bebhola lebhola. Lucía A, ed. PLoS ONE . 2017; 12 (3): e0173951. i-doi: 10.1371 / iphephandaba.pone.0173951.
> Samsudeen N, Rajagopalan A. Imiphumela Yezigaba Ezihlukahlukene Zokuhamba Kwesisodwa Kwama-Cardio-Ukuphefumula Kwamazinga Ajwayelekile, Abafundi Abakhulu Abaqashwe Ngaphansi Kokuqhathaniswa Kwesisindo. Journal of Clinical and Diagnostic Research: JCDR . 2016; 10 (12): CC01-CC04. doi: 10.7860 / JCDR / 2016 / 23080.8954.