Ukuthuthumela - ukuzinakekela

Ukuthuthumela uhlobo lokunyakazisa emzimbeni wakho. Ukuzamazama okuningi kusezandleni nasezingalweni. Kodwa-ke, zingathinta noma yisiphi isitho somzimba, ngisho nekhanda noma izwi lakho.

Kubantu abaningi abanokuthuthumela, imbangela ayitholakali. Ezinye izinhlobo zokuthuthumela zenzeka emindenini. Ukuthuthumela kungaba yingxenye yesifo sesikhathi eside sobuchopho noma sezinzwa.

Eminye imithi ingadala ukuthuthumela. Khuluma nomhlinzeki wakho wezokunakekelwa kwempilo uma umuthi kungenzeka ubangele ukuthuthumela kwakho. Umhlinzeki wakho angehlisa umthamo noma akushintshele komunye umuthi. Ungaguquli noma umise noma imuphi umuthi ngaphambi kokukhuluma nomhlinzeki wakho.

Ungahle ungadingi ukwelashwa ukuthuthumela kwakho ngaphandle uma kuphazamisa impilo yakho yansuku zonke noma kukuhlazisa.

Ukuzamazama okuningi kuba kubi kakhulu lapho ukhathele.

• Zama ukuthi ungenzi kakhulu emini.
• Lala ngokwanele. Buza umhlinzeki wakho mayelana nokuthi ungashintsha kanjani imikhuba yakho yokulala uma unezinkinga zokulala.

Ukucindezeleka nokukhathazeka nakho kungenza ukuthuthumela kwakho kube kubi kakhulu. Lezi zinto zinganciphisa izinga lakho lokucindezeleka:

• Ukuzindla, ukuphumula okujulile, noma izivivinyo zokuphefumula
• Ukunciphisa ukudla kwakho kwe-caffeine

Ukusetshenziswa kotshwala nakho kungadala ukuthuthumela. Uma kuyimbangela yokuthuthumela kwakho, funa ukwelashwa nokusekelwa. Umhlinzeki wakho angakusiza uthole uhlelo lokwelashwa olungakusiza uyeke ukuphuza.

Ukudlidlizela kungakhula ngokuhamba kwesikhathi. Bangase baqale ukuphazamisa amandla akho okwenza imisebenzi yakho yansuku zonke. Ukusiza emisebenzini yakho yansuku zonke:

• Thenga izingubo nge-Velcro fasteners esikhundleni sezinkinobho noma izingwegwe.
• Pheka noma udle ngezitsha ezinezibambo ezinkudlwana okulula ukubamba.
• Phuza ezinkomishini ezigcwele uhhafu ukugwema ukuchitheka.
• Sebenzisa ama-straws ukuphuza ngakho akudingeki ukuthi uthathe ingilazi yakho.
• Gqoka izicathulo ezishelelayo bese usebenzisa izimpondo zezicathulo.
• Gqoka isongo noma iwashi elisindayo. Kunganciphisa ukuthuthumela kwesandla noma kwengalo.

Umhlinzeki wakho angakunikeza imithi yokuqeda izimpawu zakho zokuthuthumela. Ukuthi noma imuphi umuthi usebenza kanjani kungaxhomeka emzimbeni wakho nasembusweni wokuthuthumela kwakho.

Eminye yale mithi inemiphumela engemihle. Tshela umhlinzeki wakho uma unalezi zimpawu noma yiziphi ezinye izimpawu ezikhathazayo:

• Ukukhathala noma ukozela
• Impumu eminyene
• Ukushaya kwenhliziyo okuncane (ukushaya kwenhliziyo)
• Ukuphefumula noma inkinga yokuphefumula
• Izinkinga ukugxila
• Izinkinga zokuhamba noma zokulinganisela
• Isicanucanu

Shayela umhlinzeki wakho uma:

• Ukuthuthumela kwakho kunzima futhi kuphazamisa impilo yakho.
• Ukuthuthumela kwakho kwenzeka ngezinye izimpawu, njengokuphathwa yikhanda, ukuba buthakathaka, ukunyakaza kolimi okungavamile, ukuqina kwemisipha, noma okunye ukunyakaza ongakwazi ukukulawula.
• Unemiphumela engemihle evela emithini yakho.

Shaking - ukuzinakekela; Ukuthuthumela okubalulekile - ukuzinakekela; Ukuzamazama komndeni - ukuzinakekela

UJankovic J, uLang AE. Ukuxilongwa nokuhlolwa kwesifo i-Parkinson nezinye izinkinga zokuhamba. Ku: Daroff RB, Jankovic J, Mazziotta JC, Pomeroy SL, ama-eds. I-Neurology kaBradley ekwenziweni kwemitholampilo. Umhla wesi-7. IPhiladelphia, PA: Elsevier; 2016: isahluko 23.

Okun MS, Lang AE. Ezinye izinkinga zokuhamba. Ku: IGoldman L, iSchafer AI, ama-eds. Imithi yeGoldman-Cecil. Umhla ka-26. IPhiladelphia, PA: Elsevier; 2020: isahluko 382.

Schneider SA, Deuschl G. Ukwelashwa kokuthuthumela. Izidakamizwa ze-Neurotherapeutics. 2014: 11 (1); 128-138. I-PMID: 24142589 pubmed.ncbi.nlm.nih.gov/24142589/.

• Ukuthuthumela