Quarantine: kuyini, kuthatha isikhathi esingakanani nokuthi ungayigcina kanjani impilo

-Delile

• Kuhlukaniswa isikhathi esingakanani?
• Kwenziwa kanjani ukuhlukaniswa
• Ungayigcina kanjani impilo yengqondo ngesikhathi sokuhlukaniswa
• Kuphephile yini ukuphuma ngaphandle ngesikhathi sokuhlukaniswa?
• Ungawunakekela kanjani umzimba ngesikhathi sokuhlukaniswa
• Ukudla kufanele kube kanjani
• Kungenzeka yini ukumisa ukudla kokuhlukaniswa?
• Ungakuhlanza kanjani ukudla ngaphambi kokudla?
• Umehluko phakathi kokuhlukaniswa nokuhlukaniswa

Ukuhlukaniswa ngesifo kungenye yezindlela zezempilo zomphakathi ezingasetshenziswa ngesikhathi somqedazwe noma ubhadane, futhi lokho kuhlose ukuvimbela ukusabalala kwezifo ezithathelwanayo, ikakhulukazi uma zibangelwa igciwane, ngoba ukudluliswa kwalolu hlobo lwezinto ezincane kwenzeka kakhulu Ngokushesha.

Ezimweni ezihlukanisiwe, kunconywa ukuthi abantu bahlale emakhaya ngangokunokwenzeka, bagweme ukuxhumana nabanye abantu futhi bagweme izindawo ezihlala njalo zasendlini ezinokusakazwa komoya okuncane, njengezitolo ezinkulu, izitolo, izivivinyo noma izithuthi zomphakathi, isibonelo. Ngakho-ke, kungenzeka ukulawula ukutheleleka futhi kunciphise ukuhanjiswa kwe-ejenti elithathelwanayo, kusiza ekulweni nalesi sifo.

Kuhlukaniswa isikhathi esingakanani?

Isikhathi sokuhlukaniswa siyahlukahluka kuye ngesifo ozama ukulwa naso, kunqunywa isikhathi sokufukamela se-ejenti esithathelwanayo esibhekene nalesi sifo. Lokhu kusho ukuthi ukuhlukaniswa kumele kugcinwe isikhathi eside njengoba kungathatha ukuthi izimpawu zokuqala zivele ngemuva kokuthi i-microorganism ingene emzimbeni. Isibonelo, uma isifo sinesikhathi sokufukamela sezinsuku ezinhlanu kuya kweziyi-14, isikhathi sokuhlukaniswa sibekwa ezinsukwini eziyi-14, ngoba yisikhathi esiphezulu esidingekayo ukuze izimpawu zokuqala ziqashelwe.

Isikhathi sokuhlukaniswa siqala kusukela ngosuku umuntu axhumane ngalo kokugcina necala okusolwayo noma eliqinisekisiwe, noma kusukela ngosuku umuntu ahamba ngalo lapho kutholakala khona amacala amaningi esifo. Uma kwenzeka ngesikhathi sokuhlukaniswa ukuthuthukiswa kwezimpawu nezimpawu ezihlobene nesifo esithathelwanayo okukhulunywa ngaso, kubalulekile ukuxhumana nohlelo lwezempilo ukulandela izincomo ezidingekayo, kufaka phakathi ukuholwa ngesidingo sokuya esibhedlela ukuyokwenza ukuxilongwa .

Kwenziwa kanjani ukuhlukaniswa

Ukuhlukaniswa kufanele kwenziwe ekhaya, futhi kunconywa ukuthi ugweme ukuxhumana nabanye abantu ngangokunokwenzeka, okubandakanya ukungayi kwezinye izindawo ezivaliwe, ezinjengezinxanxathela zezitolo kanye nezithuthi zomphakathi, ngokwesibonelo, ukunciphisa ubungozi bokudluliswa nokusakazeka phakathi kwabantu. abantu.

Lesi sinyathelo sokuqapha kufanele samukelwe ngabantu abaphilile abangakhombisi izimpawu noma izimpawu zalesi sifo, kepha abasesendaweni lapho kutholakala khona amacala alesi sifo kanye / noma asebeke baxhumana namacala asolwayo noma aqinisekisiwe ukutheleleka. Ngakho-ke, kuba lula kancane ukulawula lesi sifo.

Njengoba kunconywa ukuthi abantu bahlale ekhaya isikhathi esithile, kunconywa ukuthi babe "nekhithi yokusinda", okungukuthi, inani elanele lezimpahla zesikhathi sokuhlukaniswa. Ngakho-ke, kunconywa ukuthi abantu okungenani babe nebhodlela elilodwa lamanzi umuntu ngamunye ngosuku ukuthi baphuze futhi benze inhlanzeko, ukudla, amamaski, amagilavu ​​kanye nekhithi yosizo lokuqala, isibonelo.

Ungayigcina kanjani impilo yengqondo ngesikhathi sokuhlukaniswa

Ngesikhathi sokuhlukaniswa kwesinye isikhathi kuyinto ejwayelekile ukuthi umuntu ovalelwe ekhaya azwe imizwa eminingi ngasikhathi sinye, ikakhulukazi engemihle, njengokungazethembi, ukuzizwa ukhishwa inyumbazane, ukukhathazeka, ukukhungatheka noma ukwesaba, okungagcina kulimaze impilo yengqondo .

Ngakho-ke, kubaluleke kakhulu ukuthatha izinyathelo ezithile ezisiza ukugcina impilo yengqondo isesikhathini, njenge:

• Gcina inqubo efana neyenziwa ngaphambili: ngokwesibonelo, faka iwashi ukuze uvuke ekuseni ugqoke sengathi uzosebenza;
• Thatha amakhefu avamile usuku lonke: kungaba ngamakhefu okudla, kepha futhi nokuhambahamba endlini nokubeka igazi ukuze ligijime;
• Gcina ukuxhumana nomndeni noma nabangane: lokhu kuxhumana kungenziwa kalula ngezingcingo ezikumakhalekhukhwini noma ngokusebenzisa i- ilaptop ngezingcingo zevidiyo, isibonelo;
• Zama imisebenzi emisha neyakhayo: Eminye imibono ifaka phakathi izindlela zokupheka ezintsha, ukushintsha ukwakheka kwamakamelo ekhaya, noma ukuzijwayeza okusha ukuzilibazisa, ukudweba, ukubhala izinkondlo, ukwenza ingadi noma ukufunda ulimi olusha;
• Yenza okungenani umsebenzi owodwa wokuphumula ngosuku: Ezinye izinketho zifaka ukuzindla, ukubukela i-movie, ukwenza isiko lobuhle noma ukuqedela iphazili.

Kubalulekile futhi ukuzama ukugcina isimo sengqondo esihle futhi wazi ukuthi ayikho imizwa elungile noma engalungile, ngakho-ke ukukhuluma ngemizwa nabanye kuyisinyathelo esibaluleke ngokulinganayo.

Uma uhlukaniswa wedwa nezingane, kubaluleke kakhulu futhi ukuzifaka kulezi zinyathelo futhi ubambe iqhaza emisebenzini ekhethwa ngumncane kunabo bonke. Eminye imibono ifaka ukudweba, ukwenza imidlalo yebhodi, ukudlala ukufihla noma ukufuna noma ukubuka ama-movie ezingane, ngokwesibonelo. Bheka eminye imikhuba engasiza ukugcina impilo yengqondo ngokuhlukaniswa.

Kuphephile yini ukuphuma ngaphandle ngesikhathi sokuhlukaniswa?

Ngesikhathi sokuhlukaniswa, ukuhlala ngaphandle kungumsebenzi onganikela kakhulu empilweni yengqondo futhi, ngalokho, kuyinto engaqhubeka ukwenziwa, ngoba izifo eziningi azisakazeki kalula emoyeni. Ngakho-ke, kubaluleke kakhulu ukwazi indlela isifo ngasinye esidluliswa ngayo.

Isibonelo, esimweni sakamuva kakhulu sesifo i-COVID-19, kwanconywa ukuthi abantu bagweme kuphela izikhala zasendlini kanye namaqoqo abantu, njengoba ukudluliswa kwenzeka ngokuthintana namaconsi amathe kanye nezimfihlo zokuphefumula. Ngakho-ke, kulezi zimo kungenzeka uye phesheya, uqaphele nje ukuthi ungaxhumani ngqo nabanye abantu.

Kunoma ikuphi, kuyalulekwa ngaso sonke isikhathi ukugeza izandla ngaphambi nangemva kokuphuma endlini, ngoba amathuba okuthinta noma iyiphi indawo ngaphandle aphezulu.

Bukela le vidiyo elandelayo futhi ufunde ukunakekelwa okufanele ukwenze noma nini lapho usuka ekhaya:

Ungawunakekela kanjani umzimba ngesikhathi sokuhlukaniswa

Ukunakekela umzimba kungomunye umsebenzi obalulekile kulabo abahlukanisiwe. Ngalokhu, kubalulekile ukugcina inqubo yenhlanzeko efanayo njengakuqala, noma ngabe akudingekile ukuxhumana nabanye abantu, ngoba inhlanzeko ayisizi nje ukugcina isikhumba singenakho ukungcola nephunga elibi, kepha futhi isusa okuhle ingxenye yamagciwane angadala izifo, njengamagciwane, isikhunta kanye namagciwane.

Ngaphezu kwalokho, kusabaluleke kakhulu ukugcina ukuzivocavoca umzimba njalo, ngoba lokhu kuyindlela engcono kakhulu yokugcina impilo yenhliziyo. Ngalokhu, kukhona okunye ukusebenzisa okungenziwa ekhaya:

• Ukuqeqeshwa komzimba okugcwele kwemizuzu engama-20 ukuthola isisindo semisipha;
• Izinqe, ukuqeqeshwa esiswini nasemlenzeni (GAP) kwemizuzu engama-30;
• Ukuqeqeshelwa ukuchaza isisu ekhaya;
• Ukuqeqeshwa kwe-HIIT ekhaya.

Endabeni yabantu asebekhulile, kukhona nokuzivocavoca okuthile okungenziwa ukugcina ukuhamba ngokuhlanganyela nokuvimbela ukwehla kwesisindo semisipha, njengokukwenza izigaxa noma ukunyuka nokwehla ngezitebhisi. Nazi ezinye izibonelo zokuzivocavoca okungenziwa kulesi simo.

Futhi bukela le vidiyo elandelayo futhi ufunde ukuthi ungenzani ukuze ungafaki isisindo ngesikhathi sokuhlukaniswa:

Ukudla kufanele kube kanjani

Ngesikhathi sokuhlukaniswa nabanye kubaluleke kakhulu ukuzama ukugcina ukudla okunempilo nokuhlukahlukene. Ngakho-ke, ngaphambi kokuya emakethe, kunconywa ukuthi uhlole onakho ekhaya bese wenza uhlu lwayo yonke imikhiqizo odinga ukuyithenga ngesikhathi sokuhlukaniswa. Kubaluleke kakhulu ukugwema ukuthenga imikhiqizo eminingi kakhulu, hhayi nje kuphela ukuqinisekisa ukuthi wonke umuntu uyakwazi ukuthenga ukudla, kodwa ukugwema ukumosha ukudla.

Okufanelekile, ukukhetha kufanele kunikezwe ekudleni okungonakali kalula noma okune-shelf ende, njenge:

• Okheniwe: i-tuna, isardadi, ummbila, utamatisi isosi, iminqumo, ukuxuba imifino, ipentshisi, uphayinaphu noma amakhowe;
• Inhlanzi nenyama iqandisiwe noma okusemathinini;
• Ukudla okumisiwe: i-pasta, ilayisi, i-couscous, i-oats, i-quinoa nokolweni noma ufulawa wommbila;
• Imidumba: ubhontshisi, amantongomane, udali, ongakheniwa noma ohlanganisiwe;
• Izithelo ezomile: amakinati, ama-pistachio, ama-alimondi, ama-walnuts, amantongomane aseBrazil noma ama-hazelnut. Enye indlela kungaba ukuthenga ibhotela kulezi zithelo;
• Ubisi lwe-UHT, ngoba inesikhathi eside;
• Imifino nemifino iqandisiwe noma igcinwe;
• Eminye imikhiqizo: izithelo ezingenamanzi noma ezihlanganisiwe, i-marmalade, i-guava, i-cocoa powder, ikhofi, itiye, ama-condiments, amafutha omnqumo, uviniga.

Endabeni yokuba nabantu abadala, izingane noma owesifazane okhulelwe ekhaya kubalulekile futhi ukukhumbula ukuthi kungadingeka ukuthenga izithako zokudla okunomsoco noma amafomula obisi oluyimpuphu, isibonelo.

Ngaphezu kwalokho, kumele kubalwe ubuncane belitha elilodwa lamanzi umuntu ngamunye ngosuku. Uma amanzi okuphuza kunzima ukuwathola, kungenzeka ukuthi uhlanze futhi ubulale amagciwane ngamanzi usebenzisa amasu anjengokusetshenziswa kwezihlungi noma i-bleach (i-sodium hypochlorite). Bona imininingwane eminingi yokuthi ungawahlanza kanjani amanzi okuphuza ekhaya.

Kungenzeka yini ukumisa ukudla kokuhlukaniswa?

Yebo, okunye ukudla kungamiswa ukuze kwandiswe impilo yabo eshalofini. Ezinye izibonelo ngama-yogurts, inyama, isinkwa, imifino, imifino, izithelo, ushizi kanye ne-ham, isibonelo.

Ukuze uqabule kahle ukudla kubalulekile ukukubeka ezingxenyeni esikhwameni sepulasitiki se Isibandisi noma esitsheni, kufakwa igama lomkhiqizo ngaphandle, kanye nosuku lapho efriziwe khona. Nakhu ukuthi ungakumisa kanjani ukudla kahle.

Ungakuhlanza kanjani ukudla ngaphambi kokudla?

Inhlanzeko lapho upheka ngomunye umsebenzi obaluleke kakhulu ngezikhathi zokuvalelwa wedwa, ngoba iqeda ama-microorganisms angagcina efakiwe. Isinyathelo esibaluleke kunazo zonke ukugeza izandla zakho ngensipho namanzi ngaphambi kokuphatha noma yiluphi uhlobo lokudla noma umkhiqizo, noma kunjalo, kunconywa futhi ukupheka konke ukudla kahle, ikakhulukazi inyama, inhlanzi nezinhlanzi zasolwandle.

Ukudla okungadliwa kungaphekiwe futhi okungaphandle kwamaphakeji, njengezithelo nemifino, kufanele kugezwe kahle ngokuxebulwa noma ukucwiliswa imizuzu eyi-15 enhlanganisweni yelitha elilodwa lamanzi ngesipuni esingu-1 se-sodium bicarbonate noma i-bleach (i-sodium hypochlorite ), okumele igezwe futhi ngamanzi ahlanzekile ngokushesha ngemuva kwalokho.

Umehluko phakathi kokuhlukaniswa nokuhlukaniswa

Ngenkathi kuzinyathelo zokuhlukaniswa zamukelwa ngabantu abaphilile, ukuhlukaniswa kubandakanya abantu asebevele baqinisekiswa ukuthi banesifo. Ngakho-ke, ukuzihlukanisa kuhlose ukuvimbela umuntu onalesi sifo ukuthi angadluliseli kwabanye abantu lesi sifo, ngaleyo ndlela kuvimbele ukwanda kwesifo.

Ukuhlukaniswa kungenziwa esibhedlela kanye nasekhaya futhi kuqala ngokushesha lapho ukutheleleka kuqinisekiswa ngokuhlolwa okuthile.