Ukubuyiselwa Kwempumuzo 101

-Delile

• Kuthatha isikhathi esingakanani ukutakula impumuzo?
• Ngingakusheshisa kanjani ukululama komgogodla?
• 1. Nciphisa isikhathi sesikrini
• 2. Nciphisa ukuvezwa kwamalambu akhanyayo nemisindo ephezulu
• 3. Gwema ukunyakaza okungadingekile kwekhanda nentamo yakho
• 4. Hlala ungenawo amanzi
• 5. Ukuphumula
• 6. Yidla amaprotheni amaningi
• 7. Yidla ukudla okunothile kuma-omega-3s
• 8. Yidla ukudla okunama-antioxidants amaningi
• 9. Yiba nesineke
• 10. Landela yonke imiyalo kadokotela wakho
• Ingabe zikhona izimpawu okufanele ngiziqaphele?

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Kuyini ukushayisana?

Izimpikiswano ukulimala kobuchopho okuvela ebuchosheni ukushaya ugebhezi noma uhlobo lwezicubu ze-neural ngenxa yamandla amaningi. La mandla angaba aqondile, njengokushaya ekhanda, noma ngokungaqondile, njenge-whiplash engozini yemoto.

Izimpawu zokuxubana zisukela kokumnene ziye kokubi futhi zifaka:

• ukulahlekelwa ukwazi
• ikhanda, elingaba namandla ngokusuka kokumnene kuya kokubi
• inkumbulo embi noma ukugxila
• ukuzwela ngomsindo, ukukhanya, noma kokubili
• isiyezi noma i-vertigo
• ukungaboni kahle
• ukushintsha kwemizwelo kungazelelwe, kufaka phakathi ukucasuka, ukukhala okungaqondakali, noma ukudangala
• isicanucanu noma ukuhlanza
• ibhalansi engeyinhle
• ukozela
• ukukhathala
• ukunciphisa ukuzwa
• inkathazo yokulala

Ngenkathi ukuqubuka kungadala ukulahlekelwa ukwazi ngomthelela, lokhu akwenzeki njalo. Eqinisweni, amaphesenti angama-81 kuya kwangu-92 okushayisana awabandakanyi ukulahlekelwa ukwazi. Ngaphezu kwalokho, izimpawu zingavela noma yikuphi kusukela ngesikhathi somthelela kuya ezinsukwini ezimbalwa ngemuva kokulimala kokuqala.

Kuthatha isikhathi esingakanani ukutakula impumuzo?

Ezimweni eziningi, ukululama kwengxabano kuthatha cishe. Kodwa-ke, uma ungaphumuli ngokwanele noma ulandela izincomo zikadokotela wakho, ukululama kungathatha isikhashana. Funda kabanzi mayelana nokuthi izimpi zihlala isikhathi esingakanani.

Ngaphezu kwalokho, abanye abantu baba nesimo esibizwa nge-post-concussion syndrome. Ochwepheshe abaqiniseki ukuthi kungani lokhu kwenzeka. Uma unale nkinga, ukululama komgogodla kungathatha izinyanga ezimbalwa noma nangaphezulu. Ngalesi sikhathi, ungathola ikhanda kanye nezinye izimpawu zokuxubana njengoba kubhalwe ngenhla.

Uma usanda kuba nenkinga futhi usenezimpawu ngemuva kwezinsuku ezingu-7 kuya kwezingu-10, yenza i-aphoyintimenti nodokotela wakho ukuze ahlole izimpawu ze-post-concussion syndrome.

Ngingakusheshisa kanjani ukululama komgogodla?

Kuhlale kungumqondo omuhle ukuhlola nodokotela wakho uma ucabanga ukuthi unenkinga. Bangakwazi ukunquma ukuthi ingxabano yakho inzima kangakanani futhi bakunikeze amathiphu wokuthola ngokuthe xaxa.

Okwamanje, zama lawa macebiso ukukusiza ukuthi usheshe ululame ekuqubukeni bese ubuyela emisebenzini yakho ejwayelekile.

1. Nciphisa isikhathi sesikrini

Izibani ezikhanyayo nobuso beso obuhlobene nokuzibuka kwesinye isikhathi kungenza izimpawu zokuqubuka zibe zimbi kakhulu, ikakhulukazi ikhanda. Njengoba usululama, zama ukunciphisa isikhathi osichitha ubheka ifoni yakho, ilaptop, i-TV, noma ezinye izikrini.

Ungasiza futhi ukulwa nezinkinga zokulala ezihambisana nezingxabano ngokugwema izikrini amahora amabili ngaphambi kokulala.

Funda kabanzi mayelana nokuxhumana phakathi kwesikhathi esincane sesikrini nokulala okungcono.

2. Nciphisa ukuvezwa kwamalambu akhanyayo nemisindo ephezulu

Ngemuva kokuqubuka, ungahle uqaphele ukuthi uzwela kakhulu kwizibani ezikhanyayo nemisindo ephezulu. Ungahle uthande ukuzama ukugwema izixuku ezinkulu nokukhanya okukhanyayo kwe-fluorescent izinsuku ezimbalwa ngenkathi ululama. Lokhu kuzonikeza umzimba wakho isikhathi sokuphulukisa nokuvimbela ukukhanya noma ukuzwela komsindo ekubeni kubi kakhulu.

3. Gwema ukunyakaza okungadingekile kwekhanda nentamo yakho

Zama ukugwema noma yini edala ukuthi ikhanda noma intamo yakho ihlangane nxazonke. Lezi yizinhlobo zeminyakazo engadala ukushayisana kwasekuqaleni, futhi ukuyinciphisa kunika ubuchopho bakho ithuba lokululama. Ngenkathi ezinye zalezi ziphakamiso zingagwemeka, hlukana nama-roller coasters nokusebenza ngokweqile amasonto ambalwa.

4. Hlala ungenawo amanzi

Kunobufakazi bokuqala bokuthi ukuphelelwa amanzi emzimbeni kungakhuphula ubungozi bokushayisana. Lokhu kusikisela ukuthi ukuhlala u-hydrated kungenzeka kuwumqondo omuhle ngenkathi ululama futhi. I-hydration efanele nayo ibalulekile empilweni yakho yonke, ikakhulukazi ngenkathi umzimba wakho usalulama.

Kufanele uphuze amanzi angakanani? Thola.

5. Ukuphumula

Ukuphumula kungaba yinto ebaluleke kunazo zonke ongayenza ngenkathi ululama ekuqhumeni. Ukunikeza ingqondo nomzimba ukuphumula okuningi kunciphisa amazinga okucindezeleka futhi kusiza nomzimba wakho ukuba ululame.

Gwema noma yikuphi ukuvivinya umzimba kanzima isonto elilodwa noma ngaphezulu. Uma ufuna ukuqhubeka nokuzivocavoca umzimba, zama ukukugcina kukhanya. Isibonelo, uma ungumgijimi, zama ukuhamba ngezinyawo. Kungcono futhi ukugwema noma yikuphi ukuphakamisa okunzima isonto.

6. Yidla amaprotheni amaningi

Kutholakale ukuthi ama-amino acid anama-branched chain, okuyizakhi zokwakha amaprotheni, angathuthukisa ezinye zezimpawu zokuqonda kokushayisana. Njengoba usululama, zama ukudla amaprotheni amaningi. Inyama, ubhontshisi, amantongomane nezinhlanzi konke kuyimithombo emikhulu yama-amino acid enamagatsha.

Ufuna ezinye izinketho? Nakhu ukudla okungu-20 okunamaprotheni amaningi okusiza ukuthi uphinde ululame.

7. Yidla ukudla okunothile kuma-omega-3s

Ama-fatty acids e-Omega-3 nawo kube ukuthuthukisa kokubili ukuqonda kanye nokutholwa kwama-neuron emibuthanweni exhaswa ngamagundane kusethingi lab. Zibuye zilungele impilo yonke, ngakho-ke kunenzuzo eningi yokuzifaka ekudleni kwakho.

Ukudla okunothile kuma-omega-3s kufaka izinhlanzi ezinamafutha, njenge-salmon, ama-walnuts, imbewu yefilakisi, isoya, nembewu ye-chia. Ungathatha futhi izengezo zikawoyela wezinhlanzi, ezitholakala e-Amazon, ukwandisa i-omega-3 yakho yokudla.

8. Yidla ukudla okunama-antioxidants amaningi

iphakamisa ukuthi ama-antioxidants angathuthukisa inkumbulo nokusebenza kwe-neural jikelele. Azange zixhunyaniswe ngokukhethekile nokululama ngemuva kwengxabano, noma kunjalo.

Ukuze uthole ama-antioxidants amaningi, zama ukudla lokhu kudla okungu-12.

9. Yiba nesineke

Zama ukumelana nesifiso sokugxumela emuva emuva kwimisebenzi yakho ejwayelekile yansuku zonke. Lokhu kungaba nzima kakhulu uma izimpawu zakho ziza futhi zidlule. Kodwa-ke, ukuthatha kalula isonto kuzokusiza ukuthi ubuyele empilweni yakho yansuku zonke ngokushesha.

Zama ukusebenzisa lesi sikhathi ukuthola ukulala futhi unciphise ukucindezeleka kwakho konke.

10. Landela yonke imiyalo kadokotela wakho

Udokotela wakho cishe uzokunika amanye amathiphu wokuthola kabusha. Lokhu kungabandakanya ukuvuka kwakho njalo ebusuku bokuqala noma ukuthatha ikhefu emsebenzini.

Uma ukuphathwa ikhanda kuyisici sokushayisana kwakho, udokotela wakho angakunikeza imithi yokubelapha.

Bangakutshela nangezimpawu okufanele uzibuke futhi zikuqondise lapho kungaba umqondo omuhle ukuya ku-ER.

Ingabe zikhona izimpawu okufanele ngiziqaphele?

Izimpikiswano eziningi zixazulula zodwa ngaphandle kwemiphumela ehlala njalo. Kodwa-ke, okunye ukushayisana kungahambisana nokulimala okungathi sína okudinga ukwelashwa.

Funa ukwelashwa okuphuthumayo uma ubona noma ikuphi kokulandelayo ngemuva kokuqubuka:

• ngokuzumayo, ikhanda elibuhlungu
• kunzima ukukhuluma noma ukuthola amagama afanele
• ukushoshozela noma ukuba ndikindiki
• ubunzima bokugwinya
• ukukhathala
• umqondo ongajwayelekile wokunambitha
• ukulahlekelwa ukwazi
• isithuthwane
• ubuthakathaka engalweni noma emlenzeni
• ukukhuphuka kwenhliziyo
• ukubona kabili
• ukulahlekelwa ibhalansi
• ukukhubazeka kunoma iyiphi ingxenye yomzimba, kufaka uhlangothi olulodwa kuphela lobuso

Ukuze uphephe, kungcono ukukhuluma nodokotela ngemuva kokuthola noma yiluphi uhlobo lokulimala ekhanda. Uma kungathi sína, amathuba akho okululama ngokugcwele angcono kakhulu uma ufuna ukwelashwa kusenesikhathi.