Enoba uhamba ngeenqwelo, imoto, isitimela, okanye isikebhe, ukuba unesizathu sokugula, uyazi ukuba kulula kangakanani ukwenza uhambo lwakho lungathandeki. Ngaphandle kwentswelo yokugabisa, ukugula kwesifo kunokubangela ukuba utyhefu, izandla, ukuhluthwa okanye ukuhlanza.
Nangona kungekho ncazelo enye yokuba kutheni abantu abathile befumana isigulo sokugula okanye isizathu sokuba bangayifumana kwezinye iimeko kodwa bengabanye, zilapha izicwangciso ezilula ezinokukunceda ukukhusela okanye ukunciphisa impawu:
Yidla ukutya okuncinci kwaye uhlale uhlambulukile
Nangona kunokuzama ukuzalisa ngaphambi kokuba uhambe ukuze ugweme ukutya ukutya okupakishwe ebhodini, amaZiko okuLawulwa kweNtsholongwane kunye noKhusela (CDC) uncoma ukutya ukutya okuncinci, okutya rhoqo kunye namanzi okusela.
Nangona ukhetho lunokukhawulelana xa uhamba, thintela ukutya okunesonka, okuvumba, okanye okugcobileyo kunye nokunciphisa ukutya kwakho kwi-cafeinated and alcohol before and during your travel.
Qaphela izimo ezenza izibonakaliso
Ngaba uhlaselwa ngumsindo xa ugibela kumqolo wesibini okanye wesithathu we-SUV? Ngaba ulungile kwi-train, kodwa udla ukugula kwiibhasi? Ukukwazi ukuba zakho izinto ezinokubangela kunokukunceda ukuba uziphephe. Kwimoto okanye ibhasi, umzekelo, ukuhlala ngasekuqaleni kunokunceda. Kuloliwe, ubuso obusondeleyo, ukuphepha izihlalo ezijongene nomva. Ukuba uyabhaqa, hlala kufuphi nephiko lendiza. Kwikhephe, zama ukuhlala phambi.
Yenza ukuba iNtloko yakho iguqule
Ukuvumelanisa umzimba wakho kunye nesincomo kunokunceda ukunciphisa ukugula kwesifo.
Ukujika kunye nokunyakaza okujikelezayo kubangela ukugula kunokunyuka kunokuba uhambo oluhambelanayo. Ukutshintshwa kwentloko yakho kungakunceda, ngokutsho kwiphando elipapashwe kwi- Ergonomics ngo-2016. Abaphandi bafumanise ukuba abagibeli bafumana ukugula okuncinci xa bephosa iintloko zabo kwindlela yokujika (kwaye kunokuba bavuke) kwaye bagcina amehlo abo evulekile.
Ziqhelise ukunyuka kwamafutha
Kwisifundo esincwadana esapapashwa kwi- Aerospace Medicine kunye nokuSebenza koMntu ngo-2015, abathathi-nxaxheba baqhuba ukuphefumula , ukuphefumula ngokuphefumula (ezintlanu ukuphefumula ngomzuzu) okanye ukuphefumula ngokuqhelekileyo ngelixa bebukeka ngento efana neyona mkhombe ekhungweni lolwandle.
Abo babeqhuba ukuphefumla kwe-diaphragm babenomlinganiselo omkhulu wokutshintsha kweentliziyo (isalathisi somsebenzi wendlela yokuzimela) kwaye bavakalisa ukugula okuncinci kunokuba baphefumle ngokuqhelekileyo.
Gwema ukufunda (okanye umsebenzi wekhompyutha) ngelixa uhamba kwi-Transit
Kungaba nzima ukufumana umsebenzi okanye ukucima kwincwadi enhle, kodwa ukufunda okanye ukusebenzisa i-computer efana nekhompyutheni okanye ithebhulethi kufuneka kugwenywe, ngokukodwa kwindlela yokuhamba. Isiko sokulinganisela ngaphakathi kwintshukumo yakho yangaphakathi kwindlebe, kodwa amagama esesikrinini okanye kwiphepha-ke-le miyalezo edibeneyo inokubangela isicupunu.
Gwema iiMovements ezinokukhawuleza
Gwema ukunyuka kwentloko ngokukhawuleza okanye ngokukhawuleza, ingakumbi ezo zibandakanya ukuguquka okanye ukujika. Ukuba unako, phula intloko yakho ngasemva kwesihlalo sakho okanye ulale phantsi amehlo akho avaliwe.
Khangela i-Horizon
Ukuhamba ngesikebhe, imoto, isitimela okanye ibhasi, ukujonge ekubhekiseleleni kunokunceda ukukhusela ukugula kwesifo. Kwiphononongo epapashwe kwi- PLoS One , umzekelo, ukhangele i-horizontal ngelixa ulwandle linciphisa umzimba (abantu abaxhomekeke kwisifo sokunyakaza badla ukuba babe nomzimba ophezulu xa behleli).
Ukuba usesikhephe, ukwandisa umgangatho wakho kunokunciphisa umzimba.
Cinezela kule Nkcazo yokucinezela
Ngokweziko zengxowa zesiTshayina , ucinezela kwi- pointup acupressure ebizwa ngokuba yi "pericardium 6", "P6", okanye "i-Nei-guan" inganciphisa isicaphulelo. Iphuzu lifumaneka kwicala elingaphakathi le-forearm, malunga neeyintshi ezimbini (okanye ububanzi bomunwe obuthathu) ngaphezu kwe-crystal phakathi kweetoni ezimbini.
Kukho uphando oluncinane malunga nokusebenza kwe-acupressure yokugula kwesibhambathiso kodwa uphando lwangaphambili, oluthe lwagxininisa kwi-postoperative ye-nasusea kunye nokuhlanza, lubonisa ukuba i-acupressure inganciphisa i-nicea.
Ungacinezela kwinqanaba usebenzisa isalathisi sesandla sakho. Ngaphandle koko, i-bracelets, edla ukuthengiswa ngokuthi "amaqela olwandle", kuthiwa ivuselele le ngongoma. Izibophelelo zigqithwe kwi-forearm kwaye zihlala zineqhosha leplastiki okanye ibhondi ebeka ingcinezelo kwinqanaba le-P6. Umntu ogqoke ibhendi unokunyakraza ibhondi ngokuvuselela okongeziweyo. Amacandelo okucoca amaxabiso ahlawula ngaphantsi kweedola ezili-10 ngeebini kwaye anokufumaneka kwi-intanethi okanye kwezinye izitolo zokutya.
Cinga umsila weGinger
Isisombululo esisetyenziswe ngokubanzi malunga nesicefe , isithingi se-ginger isoloko sithathwa ngendlela ye-lozenges, itiye, iifomsile, iipilisi, iipilisi, ingcambu, okanye i-ginger ale.
Nangona uphando lubonisa ukuba i-ginger ingaba nefuthe elichasene ne-nusia elibhekiselele kwisicupho-sokunciphisa intshukumo, uphando alukazanga ukuba luyakwazi ukuthintela ukugula kwesifo. Ininzi yezifundo zikhulile, nangona kunjalo, izifundo ezimbini ezincinci (enye exhaswa yi-NASA) yafumanisa ukuba i-ginger yayingasebenzi ngakumbi kune-placebo ekunciphiseni ukugula kwesimo esifanelekileyo. Izifundo eziphambili, ezicwangciswe kakuhle zifunekayo.
I-Ginger akufanele isetyenziswe kwiiveki ezimbini zokuhlinzwa okanye ngabantu abathatha "amayeza okugcoba igazi" okanye i-supplementary, ezifana ne-warfarin, kuba inokuphazamisa i-blood clotting kunye nexesha lokuphuma kwegazi. Ukuba ukhulelwe okanye uncelisayo, ungasebenzisi iginki ngaphandle kokubonisana nodokotela wakho.
Ngaphantsi
Ukuba ufumana isifo sokunyuswa, izilungiso zifanelekile ukuba ucinge, ingakumbi ukuba awukwazi ukuthatha amayeza. Gcina ukhumbule ukuba inkxaso yenzululwazi iyancipha kwaye ukuba yisoloko ilungile ukuthetha nodokotela wakho ukuba uqikelele inzuzo kunye nobutyebi ngaphambi kokuzama nayiphi na isilungiso.
> Imithombo:
> Hofmann D, Murray C, Beck J, Homann R. Ukunyangwa kwamanzi kwi-Management of Postoperative Nausea kunye neVomiting kwi-High-Risk Ambulatory Patients Surgery. J Perianesth Nurs. 2017 Aug; 32 (4): 271-278.
> Stoffregen TA, Chen FC, Varlet M, Alcantara C, Bardy BG. Ukufumana Imilenze Yakho YoLwandle. Balasubramaniam R, ed. PLoS ONE. 2013; 8 (6): e66949.
> Stromberg SE, Russell ME, uCarlson CR. Ukuphefumula ngokunyamezela nokusebenza kwayo ekulawuleni ukugula kokunyakaza. I-Aerosp Med Hum Yenza. Ngo-2015 uMeyi; 86 (5): 452-7.
> Wada T, Yoshida K. Impembelelo yentloko ehambayo yabathengi kunye nokuvulwa / ukuvalwa kwamehlo ekuguleni kwesifo ekuhambiseni ukunyanzeliswa kwemoto. Ergonomics. 2016 Aug; 59 (8): 1050-9.
> Ukuziphendulela: Ulwazi oluqulethwe kule ndawo lujoliswe kwiinjongo zemfundo kuphela kwaye alithathi indawo yeengcebiso, ukuxilongwa okanye unyango ngumgqirha onikwe ilayisenisi. Akunakuthetha ukukhusela zonke iindlela zokulondoloza, ukusebenzisana kwezidakamizwa, iimeko kunye nemiphumo emibi. Kufuneka uncede unyango lwangonyango ngokukhawuleza kuyo nayiphi na imiba yempilo uze ubonane nodokotela wakho ngaphambi kokusebenzisa elinye iyeza okanye wenze utshintsho kwi-regimen yakho.