Ukugijima Nempilo Yakho: Kwenzekani Emzimbeni Wakho Uma Ugijima?

Okuthathwayo Okubalulekile

• Ukugijima kuyinketho yokuzivocavoca ethengekayo futhi eguquguqukayo.
• Ngisho nokugijima okufushane kwansuku zonke kuba nomthelela omuhle empilweni yenhliziyo nemithambo yegazi.
• Izinzuzo zezempilo zokugijima zidlulela ngalé kokufaneleka kuye empilweni yonke.
• Ukugijima njalo kungasiza ekunciphiseni ingozi yezifo ezingapheli.
• Abantu abaningi bathola ukugijima kuzuzisa ngokwengqondo nangokomzwelo.

Isingeniso Sokugijima Nokuduma Kwaso

Udumo lokugijima luyakhula, luheha abantu babo bonke ubudala namazinga okufaneleka. Ukujima okulula, okudinga kuphela izicathulo zokugijima kanye nendawo yokugijima. Abaningi babona ukugijima njengokungaphezu nje kokujima; kuyindlela yokuhlanza izingqondo zabo nokunciphisa ukucindezeleka. Lokhu kuyenza iphelele kulabo abanempilo ematasatasa.

Ukugijima kunikeza izinzuzo eziningi, kusukela empilweni engcono yenhliziyo ukuya ekugxilweni kwengqondo okucijile. Ikhanga kokubili abasubathi abanolwazi nabaqalayo. Ukuguquguquka kwayo ekungeneni ezinhlelweni nasezindaweni ezihlukene kuyanezela ekuthandeni kwayo. Yingakho ukugijima kuhlala kuyisinqumo esiphezulu kwabaningi.

Impilo Yenhliziyo Ethuthukisiwe

Ukugijima kuyisinqumo esiphezulu sokuthuthukisa impilo yenhliziyo nemithambo yegazi. Ithuthukisa kakhulu ukusebenza kwenhliziyo, inciphisa ingozi yezifo zenhliziyo. Ucwaningo lukhombisa ukuthi abagijimi banengozi ecishe ibe ngama-50% yokufa okuhlobene nenhliziyo. Lokhu kugqamisa indima ebalulekile yokugijima ohlelweni lokufaneleka.

Ukugijima kusiza futhi ukwehlisa izinga lokushaya kwenhliziyo ephumule. Ukushaya kwenhliziyo okuphansi kusho inhliziyo esebenza kahle. Lokhu kusebenza kahle kuholela ekujikelezeni kwe-oxygen okungcono, ukuqinisa amandla kanye namazinga wamandla.

Ukulawulwa Kwesisindo Ngokugijima

Ukugijima kuyithuluzi elinamandla lokulawula isisindo nokulahlekelwa amafutha. Ikhuphula kakhulu ukuqina futhi iqondise amagoli ahlobene nesisindo. Ukugijima okuvamile kukhulisa izinga lokugayeka kokudla emzimbeni, okuholela ekushisweni kwamakholori engeziwe usuku lonke.

Ukwengeza ukugijima esimisweni sakho sokufaneleka kungaholela ekwakhiweni komzimba okungcono. Ayishisi amakholori kuphela ngesikhathi sokugijima kodwa futhi yakha imisipha ethambile. Lokhu kwanda kwemisipha kukhulisa izinga lakho lokuphumula le-metabolic, kusiza ekulawulweni kwekhalori yesikhathi eside.

Nazi ezinye izinzuzo ezibalulekile zokugijima ekulawuleni isisindo:

• Ithuthukisa imetabolism jikelele, okwenza kube lula ukugcina isisindo esinempilo.
• Isiza ekushiseni amafutha ngokuphumelelayo uma kuhlanganiswa nokudla okulinganiselayo.
• Ithuthukisa ukuqina nokukhuthazela, ikhuphule amazinga okusebenza ngokomzimba.

Ukugijima kungashintsha umdlalo ekulawuleni isisindo. Ihlanganisa izinzuzo zokugijima kanye ne-metabolism ukukhuthaza indlela yokuphila esebenzayo kanye nokusekela impilo yonke.

Ikhwalithi Yokulala Ethuthukisiwe

Ukulala okunekhwalithi kubalulekile empilweni nasenhlalakahleni yethu iyonke. Ukugijima kungathuthukisa kakhulu ikhwalithi yokulala, okuholela kubusuku obunokuthula. Ucwaningo lubonisa ukuthi ukuzivocavoca kwe-aerobic, njengokugijima, kukhuthaza imijikelezo yokulala ejulile. Lokhu kubangela ukuphumula okungcono.

Abantu abaningi bathola amaphethini angcono okulala ngemva kokwengeza ukugijima okuvamile ezinkambisweni zabo. Ukuzivocavoca nokuthuthukiswa kokulala kuvame ukuhambisana. Ukugijima akuzuzisi nje kuphela impilo engokomzimba kodwa futhi kunciphisa ukucindezeleka nokukhathazeka. Lo mphumela wokuphumula ungathuthukisa ukulala kwabaningi.

Isikhathi sibalulekile. Ukugijima eduze kakhulu nesikhathi sokulala kungenza kube nzima ukulala ngenxa yokwenyuka kwe-adrenaline nokukhuthazwa. Kungcono ukugijima kusenesikhathi ukuze ulale kangcono.

Ukuthuthukisa Idolo Nempilo Yasemuva

Ukugijima kuthuthukisa kakhulu impilo ehlangene, ukugxila emadolweni nasemhlane. Ngokuphambene nezinganekwane ezivamile, ucwaningo lwembula ukuthi abagijimi asebemnkantshubomvu babhekana nezimo ezimbalwa zokuqaqamba kwamalunga kunabangagijimi. Ukugijima njalo kusekela impilo yamadolo futhi kuqinisa imisipha ezungeze amalunga, kuqinisekisa ukuzinza.

Ucwaningo lwabagijimi bemarathon lubonise imiphumela emihle ekusebenzeni okuhlangene nokunciphisa ubuhlungu. Ukusebenza ngokomzimba kokugijima kusiza ukugcina isisindo esinempilo, ukunciphisa ukucindezeleka emadolweni nasemhlane. Iphinde ithuthukise ukuguquguquka kwemisipha yangemuva namandla, ivimbele ukulimala ngokuhamba kwesikhathi.

Izinzuzo zokugijima zidlula impilo yenhliziyo nemithambo yegazi. Badlala indima ebalulekile ekuthuthukiseni impilo yamadolo neqolo, okuholela ekuphileni okusebenzayo nokwanelisayo.

Inkumbulo Ethuthukisiwe kanye Nokusebenza Kwengqondo

Ukugijima okuvamile kuthuthukisa kakhulu ukusebenza kwengqondo, kugxilisa inkumbulo nokucija kwengqondo. Ucwaningo lubonisa ukuthi ukuzivocavoca kwe-aerobic, njengokugijima, kwandisa umthamo wobuchopho. Lokhu kuphawuleka kakhulu ku-hippocampus, ukhiye wenkumbulo nokufunda. Ukuthuthukiswa okunjalo akugcini nje ukuthuthukisa ukusebenza kwengqondo kodwa futhi kusiza ukuvimbela ukwehla kwengqondo.

Ukuzivocavoca kubalulekile ukuze ugcine futhi uthuthukise amakhono okuqonda. Ukwengeza ukugijima esimisweni sakho kungathuthukisa ukucaca kwengqondo, inkumbulo, nokugxila. Ukuzivocavoca umzimba kwandisa ukugeleza kwegazi ebuchosheni, kuletha izakhi ezibalulekile kanye nomoya-mpilo. Lokhu kuthuthukisa ukuxhumana kwe-neural, kuthuthukisa izinqubo zengqondo.

• Ukwenyuka kosayizi wobuchopho oxhunywe kwinkumbulo nokufunda.
• Ipulasitiki ye-synaptic ethuthukisiwe yomsebenzi ongcono wokuqonda.
• Ukukhululwa kwe-neurotransmitter okuthuthukisiwe, okukhuthaza ukuxhumana okusebenzayo phakathi kwamaseli obuchopho.

Ukugijima okuvamile kubeka isisekelo esiqinile sokuphila kahle kwengqondo. Kuholela ekubeni nengqondo ebukhali kanye namakhono angcono enkumbulo.

Amasosha omzimba Aqinisiwe

Ukugijima okuvamile kungakhuphula kakhulu amasosha omzimba, kunikeze izinzuzo eziningi zezempilo. Ucwaningo lubonisa ukuthi imisebenzi ye-aerobic emaphakathi, njengokugijima, ingehlisa izifo ezithinta ukuphefumula okuphezulu ngama-43%. Lokhu kuhle kakhulu kulabo abahlose ukuthuthukisa impilo yabo yonke kanye nokuphila kahle.

Ukugijima kukhuthaza ukukhiqizwa kwamangqamuzana omzimba omzimba, abalulekile ekugcineni impilo. Ukwanda kwala mangqamuzana kusiza ukulwa nomkhuhlane ovamile nezinye izifo. Ngokungeza ukugijima esimisweni sakho sokufaneleka, ungathuthukisa ukungatheleleki kwakho futhi ukwazi ukumelana nezifo.

Izinzuzo zokugijima zidlulela ngalé kokugwema nje ukugula. Indlela yokuphila esebenzayo ngokugijima ngokungaguquki isiza ukulawula imisebenzi yomzimba, okuholela ekuphenduleni okuqinile kokuzivikela komzimba. Ukugijima akunikezeli izinzuzo zomzimba kuphela kodwa futhi kuthuthukisa ukucaca kwengqondo nokulinganisela ngokomzwelo. Ibonisa izinzuzo zezempilo ezibanzi zokugijima.

Ukuphakama Kwemizwa Nokuphila Kwemizwelo

Abantu abaningi bathola imizwa yabo iba ngcono kakhulu ngemva kokugijima. Lo muzwa, owaziwa ngokuthi "i-runner's high", uvela kuma-endorphin namanye amakhemikhali. Lezi zinto zithuthukisa isimo sengqondo futhi zisize ukunciphisa ukukhathazeka, okuholela enhlalakahleni engcono yemizwa. Ukugijima okuvamile kuyindlela enamandla yokuthuthukisa impilo yengqondo ngokuhamba kwesikhathi.

Ukwengeza ukugijima esimisweni sakho kuletha izinzuzo ezimbalwa zezempilo ezingokomzwelo, ezihlanganisa:

• Amazinga okucindezeleka ancishisiwe
• Ukuthuthukisa ukuzethemba ngezimpumelelo zokufaneleka
• Ukwenyuka kokuqina ngokumelene nezinselele zemizwa

Ukugijima okuvamile kukhuthaza ukuxhumana okuqinile phakathi kwengqondo nomzimba. Njengoba abantu beqhubeka nalo mkhuba, bavame ukujabulela ukuzinza okuthuthukisiwe kwemizwa nokugxila kwengqondo okucacile.

Amazinga Amandla Anyusiwe

Ukugijima okuvamile kukhulisa amazinga wamandla usuku lonke. Ukuzivocavoca kwenhliziyo okusezingeni eliphezulu okuthuthukisa ukujikeleza kwegazi. Lokhu kuqinisekisa ukuthi imisipha ithola umoya-mpilo ongcono, ukwakha ukuqina nokunciphisa ukukhathala.

Abagijimi abaningi bazizwa benomfutho obonakalayo ngemuva kokujima kwabo. Lokhu kukhushulwa kwamandla kunomthelela omuhle empilweni yansuku zonke, kukhulisa ukukhiqiza kanye nogqozi. Ukugijima njalo kukhuthaza indlela yokuphila esebenzayo, esekela ukuvivinya umzimba okungcono kanye namazinga wamandla.

Ukugijimela ukukhushulwa kwamandla kuthuthukisa kokubili inhlalakahle ngokomzimba nangokwengqondo. Ikhuthaza ukucaca kwengqondo nokugxila. Lo msebenzi oshukumisayo udala umjikelezo wamandla, onika amandla izinselele zansuku zonke.

Ukukhuthazela Emzimbeni Nangokwengqondo

Ukugijima kuwumsebenzi onamandla othuthukisa ngokuphawulekayo kokubili ukukhuthazela ngokomzimba nokukhuthazela kwengqondo. Njengoba abantu bezivocavoca njalo, bathola ukuthuthuka empilweni yenhliziyo nemithambo yegazi namandla emisipha. Lezi yizici ezibalulekile zokukhuthazela ngokomzimba.

Ngokuhambisana, ukugijima kukhulisa ukuqina kwengqondo. Imvelo ephindaphindayo yokugijima inselele ingqondo, ikhuthaza abagijimi ukuthi baphushe ngaphezu kwemikhawulo yabo. Lokhu kuqina kwengqondo kungaholela ekwandeni kokugxila kanye nogqozi. Lezi zibalulekile ekubhekaneni nezinye izinselele ezingokomzimba nezingokwengqondo.

Njengoba ukukhuthazela ngokomzimba nangokwengqondo kukhula, abaningi bathola ukuthi ukugijima kuthuthukisa ukusebenza kwezemidlalo ehlukahlukene kanye nemisebenzi yansuku zonke. Amakhono atholwe ngokusebenzisa imikhuba yokugijima engashintshi ngokuvamile ahumusha ekusebenzeni okungcono emisebenzini edinga ukuqina, ukuzimisela, nokucaca kwengqondo.

Ukubeka Imigomo Yokugijima nokuhlala Uzinikele

Ukubeka imigomo yokugijima kubalulekile ukuze uthuthukise ukuzibophezela kokufaneleka. Okuhlosiwe okuqondile nokufinyelelekayo kusiza abagijimi ukuthi bahlale begxilile futhi baziqeqeshe ngempumelelo. Ukuthi uhlose umjaho, ukuhamba phambili komuntu siqu, noma amabanga amade, ukwephula imigomo ube izinyathelo ezincane kuthuthukisa inqubekelaphambili ezinzile.

Ukudala isimiso ngalezi zenzakalo ezibalulekile kuqinisa ukuzibophezela kokufaneleka. Amasu ahlukahlukene ekusetheni umgomo wabagijimi enza uhambo lube lula. Nazi ezinye izindlela ezisebenzayo zokuhlela imigomo esebenzayo:

• Chaza imigomo yesikhathi esifushane neyesikhathi eside
• Landelela inqubekelaphambili ngohlelo lokusebenza olusebenzayo noma ijenali
• Joyina iqembu elisebenzayo ukuze uthuthukise ukuziphendulela
• Ziklomelise lapho kufezwa ingqopha-mlando

Ngokusebenzisa lezi zindlela ezisebenzayo, abantu bangajulisa ukuxhumana kwabo nokugijima. Lokhu kuqinisekisa ukuzibophezela kokufaneleka okuhlala njalo. Umgomo ngamunye, kungakhathaliseki ukuthi mncane kangakanani, unikeza imininingwane ebalulekile yempilo yesikhathi eside nokuphila kahle.

Ukugijima Njengomsebenzi Womphakathi

Ukugijima kungaphezu nje kohlobo lokuzivocavoca; kuyindlela yokuxhumana nabanye. Abaningi bathola injabulo ekugijimeni komphakathi, bezizwa benomuzwa wokuba ingxenye. Ukujoyina amakilabhu okugijima akugcini nje ngokuthuthukisa ukuqina kodwa futhi kwakha ubungane obuhlala njalo.

Imicimbi eqhutshwa umphakathi mihle kakhulu ekukhuthazeni nasekukhuthazeni. Bakhuthaza ukusebenzisana, ukusiza abagijimi basekelane. Lokhu kuhlangana kwenza uhambo lokufaneleka lube mnandi kakhulu.

Ukuba yingxenye yeqembu eligijimayo kukhulisa ukuziphendulela. Ukugijima nabanye kukugcina usendleleni ngokuqeqeshwa kwakho. Le ndlela yokuthuthukisa ayigcini nje ngokuthuthukisa impilo kodwa futhi iqinisa izibopho zomphakathi.

• Yakha ubungane nabantu abanomqondo ofanayo.
• Dala inethiwekhi yosekelo ekhuthaza ukuqeqeshwa okungaguquki.
• Bamba iqhaza emicimbini yomphakathi ebungaza ukugijima.

Ukuduma kokugijima komphakathi kugqamisa izinzuzo zakho kokubili umzimba nengqondo. Ukuxhumana okwakhiwa ngale misebenzi kwengeza ukubaluleka ekuphileni, okwenza imisebenzi yezempilo ibe nomvuzo.

Amathiphu Okuphepha Wokugijima

Ukuqinisekisa ukuphepha kokugijima kubalulekile kulabo abajabulela lo msebenzi wokuqina. Ukuthatha izinyathelo zokuphepha ezifanele kungavimbela ukulimala futhi kuthuthukise umuzwa wonke. Nawa amanye amathiphu abalulekile okusebenza ngokuphephile:

• Gqoka izingubo ezikhanyayo ngesikhathi sokusa noma kuhwalala ukuze ukhulise ukubonakala.
• Hlala wazi ngendawo okuzungezile, ikakhulukazi ezindaweni zasemadolobheni noma emigwaqweni ephithizelayo.
• Yazisa othile mayelana nomzila wakho owusebenzayo kanye nesikhathi esilinganiselwe sokubuya.
• Gwema izindawo ezingazodwa, ikakhulukazi lapho ugijima uwedwa.
• Faka amakhefu avamile ukuze uvimbele ukukhathala futhi unciphise ingozi yokulimala.
• Hlala uhlanzekile futhi ucabange izimo zezulu ngaphambi kokuphuma.

Ngokulandela lezi zinyathelo zokuphepha ezisebenzayo, ungathuthukisa kakhulu ukuphepha kwakho kokusebenza. Jabulela ukugijima kwakho ngenkathi ukhumbula ukuphepha.

Ukucatshangelwa Kokudla Okunempilo Kwabagijimi

Ukudla okunomsoco kuyisihluthulelo sabagijimi abahlose ukufinyelela ukusebenza kwabo okuphezulu. Ukudla okunomsoco kubalulekile, okugxile ekuxubeni okufanele kwama-carbohydrate, amaprotheni, namafutha anempilo. Ama-carbohydrate abalulekile ukuze uthole amandla ngesikhathi sokugijima, kanti amaprotheni asekela ukulungiswa nokukhula kwemisipha. Amafutha anempilo afaka isandla ekugcineni amafutha esikhathi eside kanye nempilo yonke.

I-hydration ibaluleke ngokufanayo kubasubathi. Abagijimi balahlekelwa uketshezi ngenxa yokujuluka, futhi ukuntuleka kwe-hydration okwanele kungakhinyabeza ukusebenza nokululama. Kutuswa ukuqapha uketshezi olumumathayo futhi ubuyisele uketshezi olulahlekile ngaphambi, phakathi, nangemuva kweseshini.

Ukuhlela ukudla eduze namashejuli asebenzayo kungakhuphula amazinga wamandla. Cabangela ukudla ukudla okunothe nge-carbohydrate emahoreni ambalwa ngaphambi kokugijima ukuze uqinisekise ukuthi umzimba wakho unophethiloli owanele. Ukudla kwangemva kokugijima kufanele kugxile ekululameni, okuhlanganisa ibhalansi yamaprotheni nama-carbohydrate ukuze kukhuthazwe ukulungiswa kwemisipha okuphumelelayo.

• Yidla ukudla okwenziwa ngaphambilini okubandakanya ama-carbohydrate.
• Phinda ubuyisele amanzi ngamanzi noma ngeziphuzo ze-electrolyte ngemva kokugijima.
• Hlanganisa ukudla okunhlobonhlobo ukumboza zonke izidingo zomsoco.
• Qaphela amasayizi wezingxenye ukuze ugweme ukungaphatheki kahle kwamathumbu.

I-Debunking Izinganekwane Mayelana Nokugijima

Izinganekwane eziningi mayelana nokugijima zingavimbela abantu ekuzameni. Enye inkolelo esabalele ukuthi ukugijima kuhlale kuholela ekulimaleni. Ucwaningo lukhombisa ukuthi abagijimi abangafika ku-79% babhekana nokulimala unyaka ngamunye. Kodwa-ke, iqiniso liwukuthi ukuthuthukisa ukugijima kwemishini kunganciphisa kakhulu le ngozi.

Ukusebenzisa izibuko noma ividiyo ukubuka isimo somuntu, kanye nokuqeqeshwa ngamazwi noma amathuluzi afana nama-metronomes, kungathuthukisa isimo futhi kunciphise ukulimala. Le ndlela ikhombisa ukuthi ukugijima kungaba okuphephile futhi kunenzuzo kwabaningi.

Enye insumansumane ukuthi ukugijima kungokwabancane kuphela. Lokhu kuziba izinzuzo ezinikezayo kubo bonke ubudala, kuhlanganise nabadala. Ukugijima kuthuthukisa impilo yenhliziyo nemithambo yegazi, ukusebenza kwamaphaphu, futhi kusiza ekulawuleni isisindo.

Kubantu abadala asebekhulile, igcina ukuhamba, inciphisa ingozi yezifo ezingapheli, futhi ithuthukise izinga lokuphila. Ngezinhlelo zokuqeqesha eziqondene nawe, ukugijima kungafakwa ngokuphephile ezindleleni zokufaneleka zawo wonke umuntu.

Ungaluqala Kanjani Uhlelo Olusebenzayo

Ukuqalisa uhlelo olusebenzayo kudinga indlela yamasu yokuthuthukisa umsebenzi womzimba nokuzijabulisa. Kwabaqalayo, inhlanganisela yokuhamba nokugijima ngokuvamile iyiphoyinti elingcono kakhulu lokuqala. Le ndlela ivumela ukuqina kancane kancane futhi inciphise izingozi zokulimala.

Ochwepheshe batusa ukulalela umzimba wakho futhi ugweme ukuzikhandla ngokweqile. Qala ngokuhamba okusheshayo kanye namasegimenti okugijima amafushane. Lokhu kuqhubekela phambili kusiza ukwakha ukukhuthazela ngaphandle kokuzikhandla kakhulu.

Kubalulekile ukuqala ngamaseshini alawulekayo amathathu kuya kwezine ngeviki, okuhlanganisa nezinsuku zokuphumula ukuze ululame. Njengoba ukuqina kwakho kukhula, unganweba amasegimenti asebenzayo noma isamba sebanga elihlanganisiwe.

Ukufuna iseluleko sezokwelapha kubalulekile, ikakhulukazi kulabo abanezinkinga zempilo ezivele zikhona. Udokotela anganikeza isiqondiso somuntu siqu, ukubeka imigomo engokoqobo namasu okuphumelela.

Izinselelo Zokugijima Nokuzinqoba

Abantu abaningi babhekana nezinselelo ezahlukahlukene ekugijimeni, kungaba ngabasaqalayo noma abasubathi asebemnkantshubomvu. Izinkinga ezijwayelekile zifaka ukuntula ugqozi, izithiyo zesikhathi, nokungakhululeki ngokomzimba. Ukubhekana nalezi zinselele ekusebenzeni kudinga indlela esebenzayo.

Ukuze uzulazule ngempumelelo lezi zithiyo, cabanga ukusebenzisa amasu alandelayo:

• Sungula uhlelo lokugijima oluhlelekile oluhlanganisa ukwanda kancane kancane kwebanga namandla.
• Thola umlingani ogijimayo ukuze wabelane ngohambo, olungathuthukisa ukuziphendulela nokuthokoza.
• Joyina amaqembu agijima endawo noma amakilabhu anikeza umphakathi osekelayo.
• Zibekele imigomo efinyelelekayo ukuze ugcine ugxile futhi ukhuthaze ugqozi lokugijima.
• Bungaza ukunqoba okuncane endleleni ukuze wakhe ukuzethemba nomuzwa wokufeza okuthile.

Lezi zindlela azisizi nje kuphela ukunqoba izithiyo ezisebenzayo kodwa futhi ziguqule okuhlangenwe nakho kube umzamo ozuzisayo. Ukugijima kufanele kuzwakale kukhuthaza, hhayi umthwalo. Idala indlela eya ekukhuleni komuntu siqu nasekugcwalisekeni.

Isiphetho

Izinzuzo zezempilo zokugijima zibanzi, zithinta impilo engokomzimba, yengqondo, nengokomzwelo. Ukugijima njalo kuthuthukisa impilo yenhliziyo nemithambo yegazi, kuthuthukisa isimo sengqondo, kuthuthukisa ukusebenza kwengqondo, futhi kuqinisekisa ukulala okungcono. Kufakazela ukuthi ukugijima kuyinketho yokufaneleka eguquguqukayo yalabo abahlose ukuthuthukisa impilo yabo.

Ukwamukela indlela yokuphila yokugijima kungenza ukuphila kusebenze futhi kuzuzise. Kwakha ukuqina futhi kukhuthaze ukuxhumana nabantu. Ukugijima kusiza ukuphatha isisindo, kuqinisa amasosha omzimba, futhi kukhuthaze ukulingana ngokomzwelo. Lezi ziyisihluthulelo sokugcina impilo yesikhathi eside.

Ukuqala uhambo oluya endleleni yokuphila enempilo kungaholela ekuthuthukisweni okuphawulekayo kwempilo. Njengoba uqala ukugijima, isinyathelo ngasinye siyisinyathelo esiya empilweni engcono nekusasa eliqhakazile. Kuwutshalomali enhlalakahleni yakho.

Umusho Wokuzihlangula

Leli khasi liqukethe ulwazi lwendlela eyodwa noma eziningi zokujima. Amazwe amaningi anezincomo ezisemthethweni zokujima okufanele kuze kuqala kunanoma yini oyifunda lapha. Akufanele neze udebe iseluleko sochwepheshe ngenxa yento oyifunde kule webhusayithi.

Ngaphezu kwalokho, ulwazi olwethulwe kuleli khasi olwezinjongo zolwazi kuphela. Yize umbhali enze umzamo ophusile wokuqinisekisa ubuqiniso bolwazi kanye nokucwaninga izihloko okukhulunywa ngazo lapha, kungenzeka ukuthi akayena uchwepheshe oqeqeshiwe onemfundo esemthethweni ngale ndaba. Ukuzivocavoca umzimba kungase kufike nezingozi zempilo uma kunezimo zezempilo ezaziwayo noma ezingaziwa. Kufanele ngaso sonke isikhathi uthintane nodokotela wakho noma omunye umhlinzeki wezempilo oqeqeshiwe noma umqeqeshi oqeqeshiwe ngaphambi kokwenza izinguquko ezibalulekile ohlelweni lwakho lokuzivocavoca, noma uma unokukhathazeka okuhlobene.

Umshwana Wokuzikhipha Emthwalweni Wezempilo

Konke okuqukethwe kule webhusayithi okwezinjongo zokwaziswa kuphela futhi akuhloselwe ukuba esikhundleni seseluleko sochwepheshe, ukuhlolelwa izifo, noma ukwelashwa. Alukho ulwazi olulapha okufanele luthathwe njengeseluleko sezokwelapha. Unesibopho sokunakekelwa kwakho kwezokwelapha, ukwelashwa, kanye nezinqumo. Ngaso sonke isikhathi funa iseluleko sikadokotela wakho noma omunye umhlinzeki wezempilo oqeqeshiwe nganoma yimiphi imibuzo ongase ube nayo mayelana nesimo sezempilo noma okukukhathazayo ngaso. Ungalokothi udebe iseluleko sezokwelapha esichwepheshile noma ubambezele ukusifuna ngenxa yento oyifunde kule webhusayithi.