Izindlela ezi-6 zokugwema ukugula ngenkathi usohambweni

Ukuphila kahle

Uma uthola ukuhamba, noma kungenxa yomsebenzi noma ukuzijabulisa, zicabange njengomunye wabanenhlanhla! Ukuhamba kukunika ithuba lokuhlangana nabantu abasha, wamukele amathuba amasha, futhi ubone umhlaba. Kuvame kakhulu ngesikhathi samaholide njengoba abantu abaningi besendleleni yokuyogubha nomndeni nabangane.

Kepha ngokushintshwa kwendawo, kuza okuningi okungaziwa. Ishintsha inqubo yakho. Okusho ukuthi, izinto eziningi ozisebenzisayo ukugcina impilo enempilo zingaphandle kolawulo lwakho. Awukwazi ukupheka ukudla kwakho, wabelana ngezinto zokuhamba zomphakathi, futhi wethulwa kubantu ongakaze ubabone ngaphambili. Zonke lezi zinto zingalimaza amasosha akho omzimba. Humusha: Ugcina ngokugula.

Ungakugwema kanjani ukugula ngenkathi uhamba kulobu busika? Ochwepheshe abambalwa babelana ngamathiphu abo namasu okusiza ukukugcina uzizwa uphilile futhi uqinile isizini yonke.

1. Gcina ukuxhumana okuhlelekile kube okungenani.

Ekuhambeni kwakho, kungenzeka uhlangane nabantu abaningi — obaziyo, nabantu ongabazi noma obajwayele abasha. Uma kwenzeka ngaphandle kokubonakala ngathi udelelekile, zama ukugwema ukuxhawulana UTania Elliott , MD, ofundisa emitholampilo e-NYU School of Medicine eNew York. Ukubingelela ngokuhaga nokuqabula akufanele kunikezwe kalula.

Uma omunye umuntu egula, ukuthintana naye ngokuxhawula noma ukuqabula esihlathini kungadala ukuthi ubambe amagciwane akhe. Geza izandla zakho kaningi ngangokunokwenzeka, ikakhulukazi ngemuva kokuxhawulana futhi nangemva kokuthinta indawo yomphakathi, futhi, njengama-escalator nezigxobo ezingaphansi komhlaba, kusho uDkt Elliott. Lokhu kubaluleke kakhulu ngaphambi kokudla.

Awuqinisekile ukuthi uzokwazi njalo ukweqa uye endlini yangasese? Phatha ibhodlela elincane le- i-sanitizer yesandla ongaphendukela kuyo ngesikhashana nje. Qiniseka ukuthi usebenzisa inani elilingana ne-dime, hhayi nje ukwehla okuncane, kuchaza uDkt Elliott.

2. Yidla ukudla okugcwele, okuphelele.

Ukuhamba ngokuvamile kusho ukuthi udla kakhulu, ngakho-ke usemuseni wemenyu oyinikezwayo. Futhi ngesikhathi samaholide, kubonakala kunenqwaba yokuphathwa okungenampilo nokho okuyisidlo nokudla okonakele. Ngeshwa, lokho akuhlali njalo kungcono kakhulu kumasosha akho omzimba. I- amasosha omzimba ayachuma ekudleni okuhle, okunempilo. Ngakho-ke ukuzigcina usezingeni eliphakeme lezempilo, qiniseka ukuthi uhlala uzama ukudla okuphelele.

Qiniseka ukuthi ugcina amaprotheni akho edonsa kahle ngokuba nawo njalo ekudleni, ngoba amaprotheni ayingxenye yamasosha omzimba, akuvikela kumagciwane nakwigciwane kuyachaza ULeslie Bonci , RD, umxhumanisi wokudla okunomsoco weKansas City Chiefs, iCarnegie Mellon University athletics, nePittsburgh Ballet Theatre.

Ngakho-ke ngokwesibonelo, esidlweni sakusihlwa sokubonga, qiniseka ukuthi une-turkey hhayi nje kuphela izitsha eziseceleni ezihlwabusayo. Ungazinaki izithelo nemifino nayo, njengoba igcwele izakhi zomzimba, ezisiza ukulwa nemikhuhlane nezifo, uBonci uyanezela.

OKUSHIWO: Ungakugwema kanjani isilungulela seholide

3. Gwema ukudla kweminwe ngazo zonke izindlela.

Ngenkathi izinhlelo zokusebenza ezidlulisiwe zingabukeka zikhanga uma ulambile futhi udinga nje okuncane ngaphambi kokudla okukhulu, kungcono ukugwema ukudla kweminwe ngazo zonke izindlela, kuxwayisa uDkt. Elliott. Kungenzeka ukuthi ungcolise ukudla kwakho ngaleyo ndlela, usho kanjalo. Uma udinga ukudla okulula, uphakamisa ukudla okufana neyogathi noma isobho, okudinga izitsha zokugcina izinto zihlanzeke ngangokunokwenzeka.

4. Letha ibhodlela lamanzi.

I-Hydration ayilokothi ithathe iholide, futhi indlela engcono yokuqinisekisa ukuthi uhlala unamanzi ukuhlala unebhodlela lamanzi elisebenzisekayo onalo. Noma kubanda, usadinga ukuphuza amanzi, yize kungaba nzima kakhulu, kuchaza uBonci. Uketshezi lusiza ekulondolozeni amasistimu omzimba wakho futhi agcina izinto zisebenza kahle.

Vele uqiniseke ukuthi uhlanza ibhodlela lamanzi ngensipho elwa namagciwane njengoba uhamba, kuchaza uDkt. Elliott, njengoba inamandla okuhlangana namagciwane amaningi njengoba uhamba. Ungase futhi ufune ukuhlola ukuphepha kokuphakelwa kwamanzi endaweni lapho uhambela khona, futhi, kusho uDkt Elliott. Uma amanzi engaphephile ukuwaphuza, lokho kusho ukuthi akuphephile nokuxubha amazinyo akho.

5. Sula indawo yakho ngezinto zokuhamba zomphakathi.

Noma ngabe uhamba ngendiza, ibhasi, isitimela, noma imoto eqashisayo, maningi amathuba okuthi abantu abaningi bake bahamba esihlalweni sakho esifanayo phambilini, kanti abanye kungenzeka ukuthi bake bagula. Yidlale iphephile ngokuletha iphakethe lezinto zokusula ukuhlanza indawo yakho, okungabandakanya indawo yokubamba izingalo, amatafula wetreyi, nanoma iyiphi i-TV yesikrini esithintwayo ezindizeni, ezitimeleni nasemabhasini. Emotweni eqashisayo, sula isiteringi, induku eshintshayo nephaneli yokulawula. Vele uqiniseke ukuthi ama-wipe abhalwe ukuthi amagciwane ngakho asebenzela ukubulala amagciwane, uDkt Elliott uyanezela.

6. Cabanga ngesiphuzo sakho uma kukhulunywa ngotshwala.

Akukhathalekile ukuthi ngabe uya emsebenzini noma ubumnandi — futhi ikakhulukazi ngezikhathi zamaholide - utshwala bubukeka buzithola sebungena emixubeni. Ngenkathi ungadingi ukukugwema ngokuphelele, vele wazi ukuthi udla malini. Ingangeza ngokushesha, futhi ikushiye ungazizwa umuhle kakhulu ngosuku olulandelayo.

Yazi usayizi wokuphaka: Isiphuzo ingilazi ye-ounce emihlanu yewayini, ikani elingu-12-ounce noma ibhodlela likabhiya, noma i-1.5-ounce ekhonza utshwala noma ugologo, kuchaza uBonci. Ingilazi encane noma ukuba ne-cocktail ene-splash esikhundleni sokuthela utshwala kuzokusiza ukuthi ukhawule inani oliphuzayo. Futhi ungakhohlwa ukudla uma nawe uphuza. Ukudla okunotshwala, noma ungalahlekelwa, umthetho ngokusho kukaBonci.

7. Thola umkhuhlane

Kuyindlela engcono yokuvimbela ukuthola leli gciwane lonyaka-futhi uma ubamba umkhuhlane , ukugoma kusho ukuthi isikhathi sifushane futhi izimpawu azibi nkulu. I- umkhuhlane wadutshulwa akugcini nje ngokukuvikela. Kuvikela abanye abantu abaseduze kwakho ongabathelela uma ugula. Cabanga ngakho njengesipho sokuqala seholide kulabo obathandayo!