Ngaba kuphephile ukusebenzisa umhlaza? Lo ngumbuzo obalulekileyo. Izifundo ezingakumbi zibonisa ukuba umzimba luyingxenye ebalulekileyo yokusindisa impilo emva komhlaza. Kodwa ngaba ufanele uqalise ngokukhawuleza, ngexesha lokunyanga? Okanye ufanele ulinde de emva kokuba unyango lugqityiwe? Kufuneka ukwazi ukuba ukhuselekile ukusebenzisa umhlaza ngaphambi kokuba uqalise.
Akuphepheli kuphela ukusetyenziswa nomhlaza, iingcali zezempilo zithi kufuneka. I-National Cancer Institute (NCI) ishicilele iziphumo ezivela kwiphaneli yeengcali ezingama-13 zomhlaza, ukuqina, ukuzivocavoca kunye nokunyanya. Iphaneli yenziwe yi-American College of Medicine Medicine (ACSM).
Isiphetho seengcali? Hlala usebenza! Bathi oku kuyinyaniso kubo bonke abasindileyo bomhlaza, kubandakanywa abantu abasengomhlaza wonyango. Ukuzilolonga nomhlaza kuphephile kwaye kunokunceda abantu bajamelane nomdlavuza kunye nemiphumo echaphazelekayo yonyango. Ukongezelela, umsebenzi unokuphucula ukusinda emva kokuxilongwa.
YeRhappy Rehab
Xa umntu enesifo senhliziyo okanye enye indlela yesifo senhliziyo, uya kuqhuba inkqubo yokuvuselelwa kwenhliziyo (i-rehab). Ukuhlaziywa kweenqwelo ze-cardi kuquka iinkqubo zokuzilolonga, eziqhutywe ngabaphili bezonyango kunye nokuzivocavoca. Ezi nkqubo zenzelwe ukunceda abantu abanesifo senhliziyo babuyisele kwaye banomgangatho wobomi obuhle.
I-cardiac rehab ijolise kwakhona ukunciphisa umngcipheko womntu weengxaki zempilo ezinxulumene nezifo zengqondo. Oku kuye kwaba ngumgangatho wokunyamekela izigulane zesifo senhliziyo kwiminyaka emininzi. Abantu abachaphazeleka ngumhlaza abafanelekanga nto. Amaziko e-Cancer kufuneka aphuhlise indlela efana nomhlaza wesiqhelo somhlaza.
IiNzuzo eziMkhulu zoMzimba kunye neCarcer
Ukuzivocavoca nomhlaza kuphephile, kodwa ngaba kukho naziphi na iingenelo zokusebenza ngokwenyama nangemva kokunyanga komhlaza?
Uyabheja! Ngokutsho kweengcali, iingenelo zokuzivocavoca komdlavuza uninzi.
Ukuzivocavoca kunokunciphisa ukukhathala, esinye sezikhalazo eziqhelekileyo zezigulane ezenza unyango lomhlaza. Ukuzivocavoca kunokunceda abantu balele ngokubhetele kwaye banciphise amathuba okulala ngethuba lokunyanga. Kwaye kusebenze ukuphucula ukusebenza ngokomzimba kwintsholongwane yomhlaza ngexesha nangemva kwonyango.
Konke oku kongeza kwimiba yobomi obungcono kakhulu kubasindileyo. Ngabantu abayi-12 million abasindiswa ngumhlaza eMelika namhlanje, oku akuyona into encinci. Oku kuthetha into eninzi esebenza kakuhle, kwaye ivuyisa kakhulu, abantu.
Luhlobo luni lokuzivocavoca kwaye luninzi?
Kwizilwanyana ezininzi zegulane, oogqirha bacebisa ukuhamba njengendlela efanelekileyo yokufunda. Ngaphandle kokuhamba, yintoni kwaye kufuneka uyenze kangakanani kuxhomekeke kwizinto ezininzi:
- Yintoni oyenziwa ngayo umgangatho wakho wokusebenza ngokomzimba ngaphambi kokuba ufumene unomdlavuza
- Ezinye izimo zempilo unayo
- Uhlobo lomhlaza onayo
- Uhlobo lomhlaza wonyango owenziwa ngalo
- Iimpawu kunye neempembelelo ozifumanayo
- Ingaba utyunjwe ngokutsha
- Ingaba ufumane ukulahlekelwa kwethambo ngenxa yomhlaza wakho okanye unyango lwakhe
- Ingaba unayo imbali, okanye uphathwa ngayo, iimbophu zegazi
- Ubudala bakho kunye nesini
- Ezinye izinto ezikhankanywe ngugqirha wakho okanye unesi
Ngokomzekelo, ukuba usebenze kakhulu ngaphambi kokuba uhlolwe ngumhlaza, kukho ithuba elihle lokugcina umtya wakho oqhelekileyo xa uvakalelwa kuyo. Ukuba awuzange usebenze ngokomzimba ngaphambi kokuba uhlolwe ngumhlaza, kufuneka uxoxe nodokotela wakho ngaphambi kokuba uqalise inkqubo yovavanyo. Kufuneka ufumane i-OK kwiqela lakho lezonyango ukuba isicwangciso sakho sokusebenza sifanelekile kwiqondo lakho langoku lokuqina.
Kwakhona, khumbula ukuba ezinye iimeko ozenzayo, ezifana nesifo senhliziyo okanye isifo sikashukela, sinokuchaphazela iintlobo kunye nomlinganiselo wokuzivocavoca okulungele wena.
Ngokubanzi, ukuhamba kukhuselekileyo kubantu abaninzi. Ukuba awuzange usebenze ngokomzimba, uhambo olufutshane luyindawo efanelekileyo yokuqala. Kodwa buza ugqirha wakho ngolwazi olungakumbi kunye nesikhokelo ngaphambi kokuba uqale.
Xa Ufanele Ungayisebenzisi Ngomdlavuza?
Kukho iimeko apho kungakhuselekanga ukusetyenziswa. Imizekelo yexesha apho kungakhuselekanga ukusetyenziswa nomhlaza kubandakanya:
- Utyando olutsha. Ukuba uye wahlinzwa, buza ugqirha wakho xa ungaqala ukusebenzisa. Kwakhona, cela ugqirha wakho ukuba yiziphi iintlobo zokuzilolonga zikhuselekile, unikezwe ngembali yakho yokuhlinzwa.
- Iingxaki ezinegazi lokuqhawula. Ukuba uthatha imishanguzo yokulawula i-coagulation (i-clotting blood), njenge-warfarin (i-Coumadin) okanye i-heparin, unokufuna ukuphepha iintlobo ezithile zokuzilolonga. Ukuzivocavoca okuphumela kwimpembelelo ephakamileyo emzimbeni wakho, njengokugijima, ukugijima, okanye i-basketball, akunakho ukukhuseleka.
- Ukulahleka kwethambo. Ukuba umhlaza wakho okanye unyango lwayo udala ukulahleka kwethambo, okanye ukuba unesifo emathanjeni akho, umzimba awuyi kukhuseleka kuwe.
- Utywala okanye ukukhathala okukhulu. Ukuba unesifo sesisu okanye unokukhathala kakhulu, ukuzilolonga akunakho ukukhuseleka kuwe. Buza ugqirha wakho ukuba akhokele.
Le mi zekelo xa kungakhuselekanga ukuba usebenzise umdlavuza. Kukho abanye. Ukuba ungathandabuzeki, qhosela njalo ugqirha wakho ngaphambi kokuba uqale nawuphi na umsebenzi omtsha ngexesha lotyando lomhlaza.
Umgca wokugqibela kukuba abantu abaninzi abanomhlaza, umsebenzi oqhelekileyo wokuzilolonga unokukunceda uzive ungcono kwaye uphile ngcono, zombini nangemva kwonyango.
Imithombo
American Cancer Society. Isondlo kunye nomsebenzi wePhysical After Treatment of Cancer. https://www.cancer.org/treatment/survivorship-during-and-after-treatment/staying-active/nutrition/nutrition-and-physical-activity-during-and-after-cancer-treatment.html
American Cancer Society. Umsebenzi wePhysical and patient Patient. https://www.cancer.org/treatment/survivorship-during-and-after-treatment/staying-active/physical-activity-and-thecercer-patient.html
National Cancer Institute. I-NCI Cancer Bulletin. Izikhokelo Zincenga Ukuzivocavoca Izigulane Zomhlaza, Abasindileyo. https://www.cancer.gov/about-cancer/treatment/research/exercise- ngaphambi kokuba-