Ukuzahlula: yintoni, ihlala ixesha elingakanani kwaye uyigcina kanjani impilo

Umxholo

• Uzivavanya ixesha elingakanani?
• Kwenziwa njani ukuvalelwa yedwa
• Uyigcina njani impilo yengqondo ngexesha lokuvalelwa
• Ngaba kukhuselekile ukuphuma ngaphandle ngexesha lokuvalelwa wedwa?
• Uwunyamekela njani umzimba xa uzivalela
• Ukutya kufanele ukuba njani
• Ngaba kunokwenzeka ukuba ubambe ukutya kokuvalelwa yedwa?
• Ungakucoca njani ukutya ngaphambi kokutya?
• Umahluko phakathi kokuvalelwa wedwa kunye nokuba yedwa

Ukuvalelwa yedwa yenye yamanyathelo ezempilo eluntwini anokwamkelwa ngexesha lobhubhane okanye ubhubhane, kwaye ejolise ekuthinteleni ukusasazeka kwezifo ezosulelayo, ngakumbi xa zibangelwa yintsholongwane, kuba ukusasazeka kolu hlobo lweentsholongwane kwenzeka kakhulu Ngesantya.

Kwiimeko ezibekelwe bucala, kuyacetyiswa ukuba abantu bahlale emakhaya kangangoko kunokwenzeka, kuthintelwe ukunxibelelana nabanye abantu kwaye kuthintelwe ukuhlala ngaphakathi endlini okuhamba kancinci emoyeni, okunje ngeevenkile, iivenkile, iindawo zokuzilolonga okanye izithuthi zikawonkewonke, umzekelo. Ke, kunokwenzeka ukulawula usulelo kunye nokunciphisa ukuhanjiswa kwe-arhente echaphazelayo, ukuququzelela umlo wokulwa nesi sifo.

Uzivavanya ixesha elingakanani?

Ixesha lokuvalelwa lodwa liyahluka ngokwesi sifo ozama ukusilwisa, simiselwa lixesha lokufukama kwearhente esosulelayo ejongene nesifo. Oku kuthetha ukuba ukuvalelwa yedwa kufuneka kugcinwe ixesha elide njengoko kunokuthatha ukuba iimpawu zokuqala zivele emva kokuba intsholongwane ingene emzimbeni. Umzekelo, ukuba isifo sinexesha lokufukama iintsuku ezi-5 ukuya kwezi-14, ixesha lokuvalelwa libekwa ngeentsuku ezili-14, kuba lelona xesha liphezulu elifunekayo lokuba iimpawu zokuqala ziqwalaselwe.

Ixesha lokuvalelwa lodwa liqala kumhla wokudibana komntu wokugqibela nomntu okrokrelweyo okanye oqinisekisiweyo, okanye ukusukela kumhla wokumka kwakhe kwindawo apho zichazwe khona iimeko ezininzi zesifo. Ukuba ngexesha lokuvalelwa kuphuhliso lweempawu kunye neempawu ezinxulumene nesifo esosulelayo kuthethwa ngaso, kubalulekile ukuba unxibelelane nenkqubo yezempilo ukuze ulandele iingcebiso eziyimfuneko, kubandakanya isikhokelo kwimfuno yokuya esibhedlele ukuyokufumanisa isifo .

Kwenziwa njani ukuvalelwa yedwa

Ukuvalelwa wedwa kufuneka kwenziwe ekhaya, kwaye kuyacetyiswa ukuthintela ukunxibelelana nabanye abantu kangangoko kunokwenzeka, okubandakanya ukungayi kwezinye iindawo ezivaliweyo, ezinjengeevenkile ezinkulu kunye nezithuthi zikawonke-wonke, umzekelo, ukunciphisa umngcipheko wosulelo kunye nosulelo phakathi kwabantu. abantu.

Le nyathelo lokuthintela kufuneka lamkelwe ngabantu abasempilweni abangazibonakalisi iimpawu zesi sifo, kodwa abakwindawo apho izigulo sesi sifo sele zichongiwe kunye / okanye abo bathe banxibelelana namatyala akrokrelwayo okanye aqinisekisiweyo usulelo. Ke, kuya kuba lula ukulawula isifo.

Njengoko kucetyiswa ukuba abantu bahlale emakhaya kangangexesha elithile, kuyacetyiswa ukuba "baneseti yokusinda", oko kukuthi, isixa esaneleyo sonikezelo kwithuba lokuvalelwa bodwa. Ke ngoko kuyacetyiswa ukuba abantu okungenani banebhotile enye yamanzi ukusela nokwenza ucoceko, ukutya, iimaski, iiglavu kunye nekhithi yoncedo lokuqala, umzekelo.

Uyigcina njani impilo yengqondo ngexesha lokuvalelwa

Ngexesha lokuvalelwa yedwa kuqhelekile ukuba umntu ovalelwe ekhaya azive iimvakalelo ezininzi ngaxeshanye, ngakumbi ezingalunganga, ezinjengokungazithembi, ukuziva ulilolo, unxunguphalo, unxunguphalo okanye uloyiko, olunokuphelisa impilo yengqondo. .

Ke, kubaluleke kakhulu ukuthatha amanyathelo athile anceda ukugcina impilo yengqondo ihlaziyiwe, enje:

• Gcina inkqubo yesiqhelo efana naleyo ibisenziwa ngaphambili: umzekelo, faka iwotshi ukuze uvuke kusasa kwaye unxibe ngokungathi uya emsebenzini;
• Thatha ikhefu rhoqo ngalo lonke usuku: banokuba zizikhefu zokutya, kodwa nokuhambahamba endlini kwaye babeke igazi ukuba lijikeleze;
• Qhubeka unxibelelana nosapho okanye nabahlobo: Olu nxibelelwano lunokwenziwa ngokulula kwiifowuni zeselfowuni okanye ngokusebenzisa ilaptop ukwenza iifowuni zevidiyo, umzekelo;
• Zama imisebenzi emitsha noyilayo: Ezinye izimvo zibandakanya ukwenza iiresiphi ezintsha, ukutshintsha ubume bamagumbi ekhaya, okanye ukuziqhelanisa entsha umdlalo, indlela yokuzoba, ukubhala imibongo, ukwenza igadi okanye ukufunda ulwimi olutsha;
• Yenza into enye yokuphumla ngosuku: Olunye ukhetho lubandakanya ukucamngca, ukubukela imovie, ukwenza isiko lobuhle okanye ukugqiba iphazili.

Kukwabalulekile ukuba uzame ukugcina isimo sengqondo esifanelekileyo kwaye wazi ukuba akukho zimvo zilungileyo okanye ziphosakeleyo, ke ukuthetha ngeemvakalelo nabanye kulinyathelo elilinganayo.

Ukuba uvalelwe wedwa nabantwana, kubaluleke kakhulu ukubabandakanya kula manyathelo kwaye uthathe inxaxheba kwizinto ezithandwa ngoyena mncinci. Ezinye zezimvo zibandakanya ukupeyinta, ukwenza imidlalo yebhodi, ukudlala ukufihla nokukhangela okanye nokubukela iimovie zabantwana, umzekelo. Jonga eminye imikhwa enokunceda ukugcina impilo yengqondo kukuvalelwa yedwa.

Ngaba kukhuselekile ukuphuma ngaphandle ngexesha lokuvalelwa wedwa?

Ngexesha lokuvalelwa wedwa, ukuba ngaphandle ngumsebenzi onokuthi ube negalelo elininzi kwimpilo yengqondo kwaye, ngenxa yoko, yinto enokuthi iqhubeke ukwenziwa, kuba uninzi lwezifo alusasazeki ngokulula emoyeni. Ke, kubaluleke kakhulu ukuba sazi indlela esosulela ngayo isifo ngasinye.

Umzekelo, kwimeko yakutshanje yobhubhane we-COVID-19, kwacetyiswa ukuba abantu banqande kuphela indawo zangaphakathi kunye namaqoqo abantu, njengoko ugqithiso lwenzeka ngokunxibelelana namathontsi amathe kunye nemfihlo yokuphefumla. Ke ngoko, kwezi meko kunokwenzeka ukuba uye phesheya, ulumke nje ukuba ungaqhakamshelani ngqo nabanye abantu.

Ngayiphi na imeko, kuhlala kucetyiswa ukuba uhlambe izandla zakho ngaphambi nasemva kokuphuma endlwini, kuba amathuba okuphatha nawuphina umphezulu ngaphandle aphezulu.

Bukela le vidiyo ilandelayo kwaye ufunde ngononophelo ekufuneka ulwenzile xa ushiya ikhaya:

Uwunyamekela njani umzimba xa uzivalela

Ukunyamekela umzimba ngomnye umsebenzi obalulekileyo kwabo babekelwe bodwa. Ukwenza oku, kubalulekile ukugcina imeko yococeko efanayo neyangaphambili, nokuba akunyanzelekanga ukuba unxibelelane nabanye abantu, kuba ucoceko aluncedisi kuphela ukugcina ulusu ngaphandle kokungcola kunye nevumba elibi, kodwa lukwaphelisa okuhle Inxalenye yeentsholongwane ezinokubangela usulelo, ezinje ngeentsholongwane, ukungunda kunye neebhaktiriya.

Ukongeza, kubaluleke kakhulu ukugcina ukuzivocavoca umzimba rhoqo, kuba le yeyona ndlela ilungileyo yokugcina impilo yentliziyo. Ukulungiselela le nto, kukho ezinye izinto ezinokwenziwa ekhaya:

• Uqeqesho olupheleleyo lomzimba lwemizuzu engama-20 yokufumana ubunzima bemisipha;
• Iinqe, isisu kunye noqeqesho lomlenze (GAP) lwemizuzu engama-30;
• Uqeqesho lokuchaza isisu ekhaya;
• Uqeqesho lwe-HIIT ekhaya.

Kwimeko yabantu abadala, kukho ezinye izinto ezinokwenziwa ukugcina ukuhamba ngokudibeneyo kunye nokuthintela ukuthotywa kwezihlunu, njengokukwenza isikwere okanye ukunyuka nokuhla ngamanyathelo. Nayi eminye imizekelo yemithambo enokwenziwa kule meko.

Bukela le vidiyo ilandelayo kwaye ufunde ukuba wenzeni ukuze ungabeki ubunzima ngexesha lokuvalelwa yedwa:

Ukutya kufanele ukuba njani

Ngexesha lokuvalelwa yedwa kubaluleke kakhulu ukuzama ukugcina ukutya okunempilo kunye nokwahluka. Ke ngoko, ngaphambi kokuya kwintengiso, kuyacetyiswa ukuba ujonge izinto onazo ekhaya kwaye emva koko wenze uluhlu lwazo zonke iimveliso ozifunayo ukuze uthenge ixesha lokuvalelwa yedwa. Kubaluleke kakhulu ukunqanda ukuthenga iimveliso ezininzi kakhulu, kungekuphela nje ukuqinisekisa ukuba wonke umntu uyakwazi ukuthenga ukutya, kodwa ukunqanda ukumosha ukutya.

Ngokufanelekileyo, ukukhetha kufuneka kunikezwe kukutya okungonakalisi ngokulula okanye kubude beeshelfu, ezinje:

• Iinkonkxa: ityhuna, isardadi, umbona, isosi yetumato, iminquma, umxube wemifuno, ipesika, ipayinapile okanye ikhowa;
• Intlanzi nenyama efriziwe okanye enkonkxiweyo;
• Ukutya okomileyoi-pasta, irayisi, umzala, i-oats, i-quinoa kunye nengqolowa okanye umgubo wengqolowa;
• IimbotyiIimbotyi, ii-chickpeas, iilentile, ezinokukhonkxwa okanye ukupakishwa;
• Iziqhamo ezomileyo: amandongomane, iipistachios, iiamangile, iiwalnuts, iinuts zaseBrazil okanye iihazelnut. Olunye ukhetho inokuba kukuthenga ibhotolo kwezi ziqhamo;
• Ubisi lwe-UHT, kuba inexesha elide;
• Imifuno kunye nemifuno ngumkhenkce okanye ugcinwe;
• Ezinye iimvelisoiziqhamo ezomileyo okanye ezi-confectioned, i-marmalade, i-guava, i-cocoa powder, ikofu, iti, i-condiments, i-oyile ye-olive, iviniga.

Kwimeko yokuba nabantu abadala, iintsana okanye umfazi okhulelweyo ekhaya kubalulekile ukuba ukhumbule ukuba kungayimfuneko ukuthenga izongezo zesondlo okanye iifomula zobisi olungumgubo, umzekelo.

Ukongeza, kufuneka kubalwe ubuncinci ilitha enye yamanzi ngosuku. Ukuba amanzi okusela kunzima ukuwafumana, kunokwenzeka ukuba ucoce kwaye ubulale iintsholongwane emanzini usebenzisa ubuchule obufana nokusetyenziswa kweefilitha okanye iblitshi (isodium hypochlorite). Bona ezinye iinkcukacha malunga nendlela yokuhlanjululwa kwamanzi ekhaya ukuze usele.

Ngaba kunokwenzeka ukuba ubambe ukutya kokuvalelwa yedwa?

Ewe, okunye ukutya kunokubandiswa ukuze kwandiswe ubomi beshelufu. Eminye yemizekelo ziiyogathi, inyama, isonka, imifuno, imifuno, iziqhamo, itshizi kunye neham, umzekelo.

Ukutya okukugcinele ukutya ngendlela efanelekileyo kubalulekile ukukubeka kubungakanani beplastiki ye Isikhenkcezisi okanye kwisitya, ukubeka igama lemveliso ngaphandle, kunye nomhla owawukhenkcezwe ngawo. Nantsi indlela yokubamba ukutya ngokufanelekileyo.

Ungakucoca njani ukutya ngaphambi kokutya?

Ucoceko xa upheka ngomnye umsebenzi obaluleke kakhulu ngexesha lokuvalelwa yedwa, kuba isusa ii-microorganisms ezinokuphelisa ukungeniswa. Elona nyathelo libaluleke kakhulu kukuhlamba izandla zakho ngesepha namanzi ngaphambi kokuba uphathe naluphi na uhlobo lokutya okanye imveliso, nangona kunjalo, kuyacetyiswa ukuba ukupheke konke ukutya kakuhle, ngakumbi inyama, intlanzi kunye nokutya kwaselwandle.

Ukutya okunokutyiwa kuluhlaza kwaye kungaphandle kweephakeji, ezinje ngeziqhamo kunye nemifuno, kufuneka kuhlanjwe kakuhle xa kuxotyulwe okanye kufakwe imizuzu eyi-15 kumxube welitha enye yamanzi kunye nepunipoon enye ye-sodium bicarbonate okanye i-bleach (sodium hypochlorite ), ekufuneka ihlanjwe kwakhona ngamanzi acocekileyo kwangoko emva koko.

Umahluko phakathi kokuvalelwa wedwa kunye nokuba yedwa

Ngelixa amanyathelo okuvalelwa yedwa amkelwe ngabantu abasempilweni, ukwahlukaniswa kubandakanya abantu esele baqinisekisiwe ngesi sifo. Yiyo loo nto ukwahlulwa kukwajolisa ekuthinteleni umntu onesi sifo ukuba angasosuleli abanye abantu, ngaloo ndlela kuthintelwa ukusasazeka kwesi sifo.

Ukubekwa wedwa kunokwenzeka kokubini esibhedlele nasekhaya kwaye kuqala kwangoko xa usulelo luqinisekisiwe kuvavanyo oluthile.