Kubanda Kangakanani Ukuba Ungabaleka Ngaphandle?

Umxholo

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Ukuba iimbaleki zilinde imozulu egqibeleleyo ukuba ingene, ngekhe siphinde sibaleke. Imozulu yinto nje abantu abazilolongela ngaphandle abafunda ukujongana nayo. (Ukubaleka engqeleni kunokuba kuhle kuwe.) Kodwa kukho imozulu embi kuze kubekho embi imozulu, ingakumbi ebusika. Kwaye ukwazi umahluko kunokusindisa ubomi bakho.

Ke utsho njani xa kubanda kakhulu ukubalekela phandle? Ukuphola komoya sesona salathisi sibalaseleyo, utshilo uBrian Schulz, MD, ugqirha wamathambo kunye nengcali yamayeza kwezemidlalo eKliniki yeKerlan-Jobe ye-Orthopedic eLos Angeles. "Ingqele yomoya" okanye "imvakalelo yokwenyani" lelo nani lincinci lidla ngokudweliswa ecaleni kobushushu bokwenyani kuqikelelo. Ithathela ingqalelo iimeko ezinje ngesantya somoya kunye nokufuma ukubala umngcipheko weqabaka kulusu lwakho. Kwaye kubalulekile kuba umoya ususa umoya ofudumeleyo kude nomzimba wakho kwaye ukufuma kuya kuqhubeka kupholisa ulusu lwakho, kukwenze ubande ngokukhawuleza okukhulu kunokuba ubushushu bomoya bucebise, utshilo uSchulz. Yithi ithemometha ifundeka ngama-36 degrees Fahrenheit; ukuba umoya opholileyo uthi iidigri ezingama-20, ulusu lwakho oluveziweyo luya kufriza ngokungathi ngama-20 degrees-umahluko obalulekileyo kuye nabani na ophumela ngaphandle ngaphezulu kwemizuzu embalwa.

"Ngokwenyani akukho miqondiso yesilumkiso seqhwa-ngelixesha uyibonayo, sele usengxakini," utshilo, esongeza ukuba izandla zakho, impumlo, iinzwane kunye neendlebe zichaphazeleka ikakhulu ngenxa yokuba kude kangakanani zivela kumbindi womzimba wakho (kwaye uninzi lobushushu bomzimba wakho). Kungenxa yoko le nto ecebisa ukuba uhlale ezindlwini ukuba umoya obandayo uhla ngaphantsi kwengqele. (Sineendlela ezi-8 zokuHlala ushushu ngexesha lokuSebenzela uBusika.)

Kodwa iqabaka ayisiyiyo kuphela inkxalabo yakho. Umoya obandayo, owomileyo wasebusika uchaphazela umzimba wakho ngeendlela ezininzi. Umzekelo, kunokuziva kunzima ukuphefumla kuba imiphunga yakho kufuneka isebenze nzima ukufudumeza umoya xa uphefumla. Kwaye kufuneka intliziyo yakho isebenze nzima kakhulu njengoko uchitha amandla amaninzi ukuze uhlale ushushu kwaye yenza umthambo wakho.

"Yazi ukuba ukuzilolonga kwakho akuzukuziva ngokufanayo [njengoko bekuya kuba kwimozulu eshushu]," utshilo uSchulz. "Kuyakuthatha ixesha elide ukwenza kwa indlela enye kwaye ungaziva unzima kwaye kufuneka uyicwangcisele loo nto," uyongeza.

I-Hypothermia kunye nokuphelelwa ngamanzi emzimbeni kuyingozi kubathandi bangaphandle ngalo naliphi na ixesha lonyaka (ewe, nkqu nehlobo!), Kodwa zezona zisongelo zinkulu ebusika, utshilo uJeff Alt, ingcali kunye nombhali ongaphandle. (Apha, i-4 Tips to Dodge Dehydration Lo Winter.) Indlela efanelekileyo yokuphepha zonke ezo zingozi kukugqoka ngokufanelekileyo kwimozulu, uAlt uthi. Ngenxa yokuba uziva ungenakoyiswa kwiishoti zakho ozithandayo akuthethi ukuba luluvo olulungileyo ukuzinxiba xa ubaleka ikhephu, nokuba awuziva ubanda kakhulu. Endaweni yoko ucebisa ukuba unxibe umaleko osisiseko oya kususa ukubila emzimbeni wakho, umaleko ophakathi wobushushu, kunye nophahla oluphezulu olunganyangekiyo ngamanzi. Kwaye ungalibali umnqwazi kunye neiglavu.

Imicimbi efanelekileyo yezihlangu, utshilo uAl. Izihlangu ezilungiselelwe ubusika ziya kukugcina uzinzile kwikhephu nakumkhenkce. I-Yak Ttrax ($39.99; yaktrax.com) yeyona ndlela ibalaseleyo yokuguqula okwethutyana naziphi na iiteki zibe zizihlangu zekhephu.

Kuya kufuneka ulungiselele iimeko zemozulu eziguquka ngokukhawuleza, wongeza uAlt. Izinto ezincinci zinokukhawuleza zibe ziingxaki ezinkulu ngaphandle, utshilo. Ke jonga uqikelelo kunye neendlela zokucwangcisa ezikugcina usondele kwikhaya lakho okanye kwimoto ukuze ubuyele kwindawo yokuhlala ngokukhawuleza xa kufuneka njalo. Kwaye qiniseka ukuba ushiya inqaku elichaza apho uya khona kwaye xa uceba ukubuya ukuze abantu obathandayo bakujonge ukuba awukabuyi ngexesha.

Icebiso lokugqibela-kwaye mhlawumbi libaluleke kakhulu, ngokutsho kweengcali zombini-kukusebenzisa ingqiqo yakho. "Ukuba kubuhlungu kwaye awonwabanga, sika umsebenzi wakho kwaye ubuyele ngaphakathi, nokuba uthini na ubushushu," utshilo uSchulz. (Uyaphuma? Landela ezi Tips zokubaleka kwiMozulu ebandayo ezivela kwi-Elite Marathoners.)

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