Kutheni le nto kufuneka usebenzise ingubo enesisindo ukuze uxhalabise

Umxholo

• Zithini izibonelelo zengubo enesisindo kuxinzelelo?
• Ingubo enzima kufuneka ibe nzima kangakanani?
• Apho ukuthenga iingubo ubunzima

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Ushwankathelo

Iingubo ezinesisindo zinzima kuneentlobo zeengubo abantu abadla ngokuzithenga. Ngokwesiqhelo zinobunzima naphi na ukusuka kwiiphawundi ezi-4 ukuya kwezingama-30, zibenza bube nzima kunomthuthuzeli ophakathi okanye umququ ophantsi. Kubantu abaninzi abaneengxaki ezinje ngexhala, ukungalali, okanye i-autism, iingubo ezinobunzima zinokubonelela ngenye indlela ekhuselekileyo kunyango okanye ezinye iintlobo zonyango. Zingasetyenziselwa ukuxhasa unyango esele lukhona. Uphando lubonakalisile ukuba iingubo ezinobunzima zinokunceda ukunciphisa iimpawu kunye nokulawula ezi meko.

Zithini izibonelelo zengubo enesisindo kuxinzelelo?

Iingubo ezinobunzima zinokunceda ukunciphisa uxinzelelo kubantwana nakubantu abadala. Ngokuqhelekileyo zikhuselekile ukusetyenziswa. Banceda abantu abaninzi ukuba baphumeze imeko ekhululekile, ebavumela ukuba balale ngokunzulu.

Iingubo ezinesisindo zinceda ukuwunyathela umzimba xa ulele ngokuwutyhalela ezantsi. Le nkqubo, eyaziwa ngokuba "ngumhlaba" okanye "umhlaba," inokuba nefuthe lokuthomalalisa. Iingubo zikwalinganisa ukubamba koxinzelelo olunzulu (DPT), uhlobo lonyango olusebenzisayo, uxinzelelo lwezandla ukunciphisa uxinzelelo olungapheliyo kunye namanqanaba aphezulu oxinzelelo.

Izifundo zibonisa ukuba ukuthoba isiseko kunokunceda ukunciphisa amanqanaba asebusuku e-cortisol, ihormone yoxinzelelo. ICortisol iveliswa xa ingqondo yakho icinga ukuba uhlaselwa, iphakamisa umlo okanye impendulo yendiza. Uxinzelelo lunokunyusa amanqanaba e-cortisol. Oku kunokuba nefuthe elibi kumajoni omzimba. Inokonyusa amanqanaba eswekile yegazi kwaye ichaphazele kakubi indlela yokugaya.

Amanqanaba e-cortisol aphakanyisiweyo, ngakumbi lawo angahlehli abuyele kumanqanaba aqhelekileyo ngokwemvelo, kunokubangela iingxaki ezininzi. Oku kubandakanya:

• ukudakumba
• ixhala
• ukuphuthelwa
• ukutyeba kwakho

Ngokubonelela ngoxinzelelo olunzulu lokuthinta, iingubo ezinobunzima zinokukhuthaza ukuphumla kunye nokunceda ukuphula lo mjikelo. Oku kunokubangela ukukhutshwa kwe-neurotransmitters dopamine kunye ne-serotonin, evakalelwa kukuba ziihomoni ezilungileyo eziveliswa kwingqondo. Ezi hormone zinceda ukulwa uxinzelelo, uxinzelelo kunye noxinzelelo.

Uphononongo oluchaziweyo ekubonakaliseni ukuba ukubeka umzimba womntu ngelixa uleleyo kuyindlela esebenzayo yokuvumelanisa ukugcinwa kwecortisol kunye nendalo yayo, iiyure ezingama-24 zesingqi sokujikeleza, ngakumbi kubafazi. Isiseko sanceda ukunciphisa imveliso yecortisol kubathathi-nxaxheba ngexesha lokulala. Oku kuphucule ukulala kwabo kunye nokunciphisa uxinzelelo, ukuphuthelwa kunye nentlungu.

Olunye uphononongo lufumanise ukuba iingubo ezinobunzima be-30-lb ziyindlela ekhuselekileyo nesebenzayo yokunciphisa uxinzelelo kubantu abadala. Kubantu abadala abangama-32 abathathe inxaxheba kolu phando, ama-63 eepesenti axele amanqanaba asezantsi oxinzelelo.

Ingubo enzima kufuneka ibe nzima kangakanani?

Ubunzima bakho buza kukunceda ufumane ubunzima bengubo. Abanye babavelisi beengubo abanobunzima bancomela ukuba abantu abadala bathenge ingubo eyi-5 ukuya kwi-10 ekhulwini lomzimba wabo. Kubantwana, bacebisa iingubo eziipesenti ezili-10 zomzimba wabo kunye ne-1 ukuya kwezi-2 iiponti. Ugqirha wakho okanye ugqirha osebenza naye unokukunceda ukuba uthathe isigqibo sokuba yeyiphi ingubo yobunzima eya kuba yeyona nto intofontofo kwaye efanelekileyo kuwe.

Ikwangumbono olungileyo ukukhetha ingubo eyenziwe kwifayibha yendalo, enje ngokuphefumla ikhulu leepesenti yomqhaphu. I-Polyester kunye nezinye iingubo zokwenziwa zihlala zishushu kakhulu.

Iingubo ezinesisindo ayinguye wonke umntu, kuba zinokongeza ubushushu kunye nobunzima. Ngaphambi kokusebenzisa ingubo enesisindo, kuya kufuneka uxoxe nogqirha wakho ukuba:

• unempilo engapheliyo
• bathatha ixesha lokuyeka ukuya exesheni
• ndinemicimbi yokujikeleza
• unemiba yokuphefumla
• unemiba yolawulo lobushushu

Apho ukuthenga iingubo ubunzima

Unokufumana iingubo ezinobunzima kwi-Intanethi. Olunye ukhetho lubandakanya:

• IAmazon
• Iingubo zeMoses ezinesisindo
• Ibhedi yokulala kunye nangaphaya
• Ewe

Ezinye iiplani ze-inshurensi zigubungela iingubo ezilinganiselweyo, ukuba unayo ipriskripshini evela kugqirha wakho. Tsalela umnikezeli wakho ukuba ufumanise ukuba olu khetho luyafumaneka kuwe. Kuba iingubo ezisindwayo ziindleko zonyango, zinokutsalwa zirhafu, ukuya kuthi ga kwinqanaba elivunyelwe ngumthetho.

Ukuba uluncedo ngenaliti, ungenza eyakho ingubo enobunzima ekhaya. Jonga indlela yokwenza ividiyo apha.