Kutheni ndifumana intloko emva kokubaleka?

Umxholo

• Ushwankathelo
• 1. Unentloko ebandayo
• Ungayiphatha njani
• Ungayikhusela njani
• 2. Uphelelwe ngamanzi emzimbeni
• Ungayiphatha njani
• Ungayikhusela njani
• 3. Uchithe ixesha elininzi elangeni
• Ungayiphatha njani
• Ungayikhusela njani
• 4. Iswekile esegazini lakho iphantsi
• Ungayiphatha njani
• Ungayikhusela njani
• 5. Ifom yakho icinyiwe
• Ungayiphatha njani
• Ungayikhusela njani
• Nini ukubona ugqirha
• Umgca wezantsi

Ushwankathelo

Akuqhelekanga ukuba neentloko emva kokuhamba. Unokuziva iintlungu kwelinye icala lentloko yakho okanye amava obuhlungu entlungu yakho yonke. Zininzi izinto ezinokubangela ukuba oku kwenzeke. Kwiimeko ezininzi, yinto elula ekulula ukuyilungisa.

Funda ukuze ufunde ngakumbi ngoonobangela abaqhelekileyo kunye nendlela yokubaphatha. Siza kuphinda sichaze indlela yokuphepha intloko emva kokusebenza kwakho okulandelayo.

1. Unentloko ebandayo

Intloko ebukhali yinto ebangelwa luhlobo oluthile lomsebenzi womzimba. Oku kunokuba yiyo nantoni na ukusuka ekukhohliseni kufanelekile ukuya kuqeqesho olunzima. Unokuziva ukuba iza ngexesha okanye emva kokuba ubalekile.

Abantu bahlala bechaza iintloko zentloko njengentlungu ebalekayo kumacala omabini entloko. Intlungu inokuhlala naphi na ukusukela kwimizuzu embalwa ukuya kwiintsuku ezimbalwa.

Olu hlobo lwentloko lwenzeka kuphela ngokwenza umthambo. Abantu banamathuba amaninzi okuphucula intloko xa besebenza kwimozulu eshushu okanye kwiindawo eziphakamileyo.

Intloko ebaluleke kakhulu inokuba yeyokuqala okanye yesibini:

• Intloko yentloko yokuziqhelanisa yenzeka ngenxa yezizathu ezingaziwayo. Kodwa iingcali zicinga ukuba zinokunxulunyaniswa nokuncipha kwemithambo yegazi yakho eyenzekayo xa usenza umthambo.
• Intloko yesibini yokuziqhelanisa nayo ikwabangelwa yimisebenzi yomzimba, kodwa le mpendulo ibangelwa yimeko engaphantsi, enokuthi ishiye usulelo lwesono olulula ukuya kwithumba.

Gcina ukhumbula ukuba iintloko zesibini ezenziwa ngumzimba zihlala ziza nezinye iimpawu, ezinje:

• ukugabha
• ukuxinana
• ukuqina kwentamo
• imiba yombono

Intloko ebukhali inokuphazanyiswa kukuzilolonga okwenziwa yimigraines.

Ungayiphatha njani

Ukuba uhlala uqaqanjelwa yintloko emva kokubaleka kwaye unazo naziphi na iimpawu ezingaqhelekanga, kungcono wenze idinga lokubonana nogqirha ukukhupha naziphi na iimeko ezingaphantsi ezinokuthi zifune unyango.

Ngaphandle koko, iintloko zokuqala zokuzilolonga zihlala ziyeka ukwenzeka ngokwazo emva kweenyanga ezimbalwa.

Okwangoku, ukuthatha i-anti-inflammatory, efana ne-ibuprofen (Advil), inokukunceda. Unokuzama ukufaka iphedi yokufudumeza entlokweni yakho ukuvula imithambo yegazi. Akukho pad yokufudumeza? Nantsi ngoku ukwenza enye ekhaya.

Ungayikhusela njani

Kweminye, ukufudumeza kancinci ngaphambi kokubaleka kunokunceda ekuthinteleni intloko ebukekayo. Ngamanye amaxesha ukunciphisa isantya kunye nexesha lokubaleka kwakho kunokunceda.

Kodwa ukuba ezi azincedi, okanye ukunciphisa ubungqongqo ayisiyiyo inketho, thatha i-indomethacin okanye amandla-amayeza naproxen. Uya kuyidinga ifomu kagqirha kagqirha kwezi. Zombini ezi zinto zinokubangela ukucaphuka kwesisu kwabanye abantu. Ukuba awukwazi ukuzithatha, ugqirha wakho unokucebisa ukuba uzame i-beta-blockers.

2. Uphelelwe ngamanzi emzimbeni

Ukuphelelwa ngamanzi emzimbeni kwenzeka xa umzimba wakho uphulukana nolwelo olungaphezulu kunokuba luthatha. Amathuba kukuba, ubile xa ubaleka. Oku kubalwa njengokulahleka kolwelo.Ukuba awuseli manzi ngokwaneleyo ngaphambi kokubaleka, kulula ukuba uphelelwe ngamanzi emzimbeni.

Intloko ebuhlungu idla ngokuba luphawu lokuqala lokoma. Ezinye iimpawu zokuphelelwa ngamanzi emzimbeni ziquka:

• ukuphakama kwengqondo
• Ndiziva ndinentloko elula okanye ndinesiyezi
• ukudinwa
• kunciphise ukuphuma komchamo
• ukuvelisa iinyembezi ezimbalwa
• ulusu olomileyo nomlomo
• ukuqhina

Ukunyanzeliswa okukhulu kunokubangela:

• ukunxanwa ngokugqithiseleyo
• ukubila kuncitshisiwe
• uxinzelelo lwegazi oluphantsi
• ukuphefumla kwentliziyo okukhawulezayo
• umchamo omnyama-mnyama
• ukuphefumla ngokukhawuleza
• Amehlo atshonile
• Isikhumba esishwabeneyo
• ifiva
• ukuxhuzula
• ukufa

Ukuphelelwa ngamanzi emzimbeni yingxakeko yezonyango. Ukuba uqala ukufumana ezi mpawu, khangela unyango kwangoko.

Ungayiphatha njani

Uninzi lwamatyala e-hydration amnene aphendula kakuhle ekugcwaliseni ulwelo olulahlekileyo kunye nee-electrolyte. Ungakwenza oku ngokusela amanzi amaninzi.

Isiselo sezemidlalo sinokunceda ukubuyisela ii-electrolyte zakho, kodwa ezi zihlala zineswekile eninzi eyongeziweyo enokwenza ukuba intloko ibe mandundu. Endaweni yoko, zama ukufikelela kumanzi ecoconut angenashukela. Unokuzama iresiphi yethu yesiselo se-electrolyte ongasenza ekhaya.

Ungayikhusela njani

Zama ukusela i-1 ukuya kwi-3 yeekomityi zamanzi ngaphezulu kweyure okanye ezimbini ngaphambi kokubaleka. Unokuyiphatha ibhotile yamanzi ngexesha lokubaleka kwakho ukuze ugcwalise umzimba njengoko ubila. Qinisekisa ukuba ulandelela ngeglasi okanye ezimbini emva kokuzivocavoca kwakho.

3. Uchithe ixesha elininzi elangeni

Ukuvezwa lilanga kunokuba yinto ebangela iintloko kubantu abaninzi, nangona bengazilolongi. Oku kuyinyani ngakumbi ukuba kushushu.

Ungayiphatha njani

Ukuba ububaleka phandle elangeni kwaye uphuhlisa intloko, yiya ngaphakathi ukuba unakho. Zama ukuchitha ixesha kwigumbi elimnyama okanye elikhanyayo.

Ukuba imozulu ifudumele, yiza neglasi yamanzi kunye nelaphu lokuhlamba elipholileyo nelifumileyo. Beka ngaphezulu kwamehlo akho kunye nebunzi kwimizuzu embalwa.

Ukuhlamba isitya esidikidiki nako kunokunceda.

Ukuba awunalo ixesha lokuphola, ungathatha i-nonsteroidal anti-inflammatory, efana ne-ibuprofen (Advil).

Ungayikhusela njani

Ngaphambi kokuba uphume phandle ubaleke, bamba iiglasi zelanga okanye umnqwazi obanzi ukukhusela ubuso bakho namehlo. Ukuba kushushu ngaphandle, ungazama nokusonga ibhanana efumileyo entanyeni yakho.

Ukuphatha ibhotile encinci yokutshiza enamanzi abandayo nako kunganceda. Yisebenzise ukutshiza ubuso bakho rhoqo.

4. Iswekile esegazini lakho iphantsi

Iswekile esezantsi yegazi, ekwabizwa ngokuba yi-hypoglycemia, nayo inokubangela intloko emva kokusebenza. Iswekile yegazi ibhekisa kwiswekile, eyenye yemithombo yamandla yomzimba wakho. Ukuba awutyi ngokwaneleyo phambi kokubaleka, umzimba wakho unokutsha ngeglucose, ekhokelela kwihypoglycemia.

Intloko yenye yeempawu eziphambili zehypoglycemia. Ezinye iimpawu zibandakanya:

• ndingcangcazela
• Ndiziva ndilambile kakhulu
• isiyezi
• ukubila
• ukungaboni kakuhle
• utshintsho kubuntu
• ubunzima bokugxila
• ukudideka

Ungayiphatha njani

Ukuba uneempawu zeswekile esezantsi yegazi, zama ukutya okanye ukusela into ene-15 yeecarbohydrate ngoko nangoko, njengeglasi yesiselo seziqhamo okanye isiqwenga esincinci sesiqhamo. Esi sisilungiso esikhawulezayo ekufuneka sikubambe kwimizuzu embalwa.

Qiniseka ukuba ulandela ezinye iikhabhohayidrethi ezinzima, ezinje ngesiqwenga senqolowa, ukuthintela enye ingozi.

Ungayikhusela njani

Zama ukutya ukutya okunezakha mzimba, okunezakha mzimba okanye okukukutya ngaphakathi kwiiyure ezimbini zomthambo. Ceba into eneprotein, iikhabhohayidrethi ezinzima, kunye nefayibha ukunceda ukugcina iswekile esegazini ilunge Gwema iswekile okanye icutshungulwe, icarbohydrate ecoliweyo.

Andiqinisekanga ngento yokutya? Nantsi yonke into ofuna ukuyifumana malunga nokutya ngaphambi kokubaleka.

5. Ifom yakho icinyiwe

Ukubaleka ngefom engalunganga kunokukhokelela kuxinzelelo lwesisipha entanyeni nasemagxeni, anokujika ngokukhawuleza abe yintloko.

Ungayiphatha njani

Ukuba intamo yakho kunye nezihlunu zamagxa ziziva ziqinile emva kokubaleka, zama ukwenza ezinye izinto zolule. Nazi iindlela ezili-12 zamahlombe ukuze uqalise. Ukuba ukukhulula ukungavisisani ayenzi ngobuqhetseba, ungathatha ibuprofen ukufumana isiqabu.

Ungayikhusela njani

Bekela bucala ixesha lokubaleka endaweni ephambi kwesipili. Unokuseta kwakhona ifowuni yakho ukuze urekhode wena. Bukela ukuphinda udlale ukuze ubone ukuba uyayibona na imiba kwifom yakho. Ngaba ubotshelelwe ngaphambili? Okanye unyuke uye ezindlebeni zakho?

Ukuba awuqinisekanga malunga nefom yakho, cinga ukwenza iseshoni okanye ezimbini kunye nomqeqeshi wakho kwindawo yokuzivocavoca usebenzisa i-treadmill. Banokunceda ekwenzeni naluphi na uhlengahlengiso kwindlela obaleka ngayo. Buza indawo yokuzivocavoca yokucebisa ngomqeqeshi. Unokuzama oku kolula ukuphucula ubuchule bakho bokusebenza.

Nini ukubona ugqirha

Ngelixa ukufumana intloko emva kokubaleka ngesiqhelo ayisiyiyo into yokukhathazeka, cinga ukwenza idinga nogqirha ukuba kubonakala ngathi kuyaqala ukwenzeka ngaphandle kohlaza.

Umzekelo, ukuba ubusebenza iinyanga ngaphandle kwengxaki, kodwa ngequbuliso qalisa ukufumana iintloko, jonga ugqirha. Inokubakho enye into eqhubekayo.

Kungcono kakhulu ukubona ugqirha ukuba iintloko zakho aziphenduli kulo naluphi na unyango, kubandakanya amayeza e-counter.

Umgca wezantsi

Uninzi lweentloko ezinxulumene nokubaleka zinokuphathwa ngokulula ekhaya, kodwa ngamanye amaxesha, zinokuba luphawu lweemeko ezingaphantsi. Uthintelo olulula kunye neendlela zonyango lwasekhaya kufuneka zincede ekunciphiseni iintloko. Kodwa ukuba abenzi iqhinga, kunokuba lixesha lokuthetha nogqirha.