Njengoba uzulazula emigwaqweni ephilayo yedolobha ongalazi, amakha eziqholo eziyingqayizivele agcwalisa umoya, athuthukise umuzwa wokuzijabulisa. Kodwa-ke, kubalulekile ukubeka phambili impilo yakho ukuze usebenzise ngokugcwele uhambo lwakho.
Sizohlola iseluleko esibalulekile sokuhamba esizokuhlomisa ngolwazi lokuhlala ufanelekile ngenkathi usohambweni. Kusukela ekutholeni umshwalense ophelele wokuhamba ukuze uvikeleke ngokwezimali kuya ekusebenziseni ukugeza izandla okuphumelelayo nokugqoka imaski ukuze uvimbele ukusakazeka kwezifo, sizoxoxa ngamasu ahlukahlukene. Le mininingwane ngeke igcine nje ibandakanya intshisekelo yakho kodwa izokunikeza nezinyathelo ezibambekayo zokugcina inani eliphakeme kakhulu ukuphila kahle njengoba uhamba.
Ngakho-ke, ake siqale uhambo lwethu lokufunda ukuthi singaba kanjani nesipiliyoni sokuvakasha esikhathalela impilo futhi esizuzisayo.
Ukuze ulondoloze impilo yakho ngenkathi usohambweni, cabangela lawa masu:
- Thola umshwalense ophelele wokuhamba ukuze ugweme ubunzima bezezimali obuvela ezindlekweni zokwelashwa ezingalindelekile.
- Zijwayeze ukuhlanzeka kwezandla okuhle, njengokugeza ngensipho namanzi noma ukusebenzisa isicoci sezandla, ukuze unciphise ingozi yokubamba nokusabalalisa amagciwane.
- Gqoka imaski ezindaweni eziminyene, ikakhulukazi lapho umoya ungangeni kahle, ukuze uzivikele wena nabanye ezifweni zokuphefumula.
- Hlala uhlanzekile futhi udle ukudla okunomsoco ukuze usekele amasosha akho omzimba kanye namazinga amandla.
- Thola ukuphumula okwanele ukuze usize umzimba wakho ukuthi ululame ezidingweni zomzimba zokuhamba.
- Qhubeka nemithi yokugoma futhi uthintane nochwepheshe wezempilo kwezokuvakasha ukuze uthole iseluleko sezempilo esiqondene nendawo oya kuyo.
- Qaphela izingozi zezempilo zendawo nokuthi ungazigwema kanjani, njengokusebenzisa umuthi oxosha omiyane ezindaweni ezinengcuphe enkulu yezifo ezithwalwa omiyane.
- Hlala umatasa ngokuzivocavoca okuvamile, okungasiza ekunciphiseni ukucindezeleka futhi kuthuthukise ukulala.
Ngokulandela lawa macebiso, ungajabulela isipiliyoni sokuhamba esinempilo futhi unciphise ingozi yokugula noma yokulimala phakathi nohambo lwakho.
Ukuhamba Umshwalense
Ngaphambi kokuthi uqale uhambo lwakho, kubalulekile ukuhlela umshwalense wokuhamba. Lesi sinyathelo siqinisekisa ukuphepha kwezezimali futhi senza ingqondo yakho ibe lula ezenzakalweni ezingase zibe khona ezingalindelekile. Lapho uhlunga izinketho zomshwalense wokuhamba, kala izinzuzo kanye nezithiyo zepholisi ngayinye. Bheka izinqubomgomo ezihlinzeka ngosizo olubanzi, okungase kuhlanganise izindleko zezokwelapha, ukuphazamiseka kohambo, nokulahlekelwa kwemithwalo, kodwa hlala wazi ukuthi ezinye zingase ziqondise izidingo ezithile. Hlola ukuphrinta okuhle kwenqubomgomo, okufana namakepisi wekhava nalokho okungafakiwe, ukuze uqinisekise ukuthi kufana nohambo lwakho.
Cabangela indawo oya kuyo, ubude bohambo lwakho, nanoma yiziphi izinkinga zezempilo ezikhona lapho ukhetha uhlelo. Ukuba nomshwalense ofanele wokuhamba kusho ukuthi ungakwazi ukweqa izikweletu ezingalindelekile futhi uhambe ngesiqiniseko. Isibonelo, uma uhamba ngezinyawo e-Andes futhi uhlangabezana nokugula kokuphakama kwendawo, inqubomgomo ehlanganisa ukuphuma kwezokwelapha ingaba wusizo kakhulu. Noma, uma isimo esiphuthumayo somndeni kungazelelwe sikuphoqa ukuthi ukhansele ukuvakasha kwaseYurophu, ukukhava kokukhansela uhambo kungakusiza ukuthi ufune futhi izindleko ezikhokhwa kusengaphambili.
Ukuhlanzeka Kwezandla Nokusetshenziswa Kwemaski
Ukugcina ukuhlanzeka kwezandla kanye nokugqokwa imaski okufanele kuyisihluthulelo sempilo ngesikhathi sohambo.
Kubalulekile ukugeza izandla zakho kahle usebenzisa insipho namanzi okungenani imizuzwana engu-20 ukuze ugweme izifo. Lapho izinsiza zokugeza izandla zingafinyeleleki, isicoci sezandla sisebenza njengesibambela esifanele.
Ukufaka imaskhi ezindaweni eziminyene kuwukuhlakanipha, ikakhulukazi uma ungaphathekile kahle noma phakathi nenkathi ebandayo ebandayo neyomkhuhlane, njengoba kuvimbela ukudluliswa kwezifo ezithathelwanayo. Ukubuka ukuziphatha kwabantu ezindizeni nakwezinye izinhlobo zokuhamba kwabantu abaningi kugcizelela ukubaluleka kwalezi zinyathelo zokuhlanzeka.
Ngokuphawulekayo, ukwenyuka kokulahlwa kwendle kwezandla kanye nokwamukelwa kwemaski kuyingxenye ngenxa yokuqwashisa okukhulu okuvela ekuqubukeni kwakamuva kwe-COVID-19. Ukuzibophezela kulezi zinyathelo zezempilo kubalulekile ukuze uphephe kanye nenhlalakahle yalabo abaseduze kwakho.
Amanzi okuphuza aphephile
Lapho usohambweni, ukuvikela impilo yakho kubalulekile, ikakhulukazi uma kuziwa ekusebenziseni amanzi. Ezifundeni eziningi, amanzi kampompi angase angaphephile, futhi ukuthembela kuwo kungakubeka ezifweni ezibangelwa amanzi.
Esikhundleni salokho, ukusebenzisa amanzi asemabhodleleni kuwukukhetha okuvamile kodwa okukhokhisa intela emvelweni ngenxa yemfucuza yayo yepulasitiki. Enye indlela esimeme nesebenzayo ukusebenzisa izinto zokuhlanza amanzi eziphathwayo njenge-Lifestraw noma i-SteriPen. Lawa madivaysi asusa kahle amagciwane ayingozi njengamabhaktheriya nezimuncagazi, okwenza amanzi aphephe ukuphuzwa. Alula futhi alungele ukuhamba, okusiza ukunciphisa ukusetshenziswa kwamabhodlela epulasitiki alahlwayo.
Ukuhlala uhlanzekile ngamanzi ahlanzekile kubalulekile ekuhlangenwe nakho kokuhamba okunempilo, futhi ngalawa mathuluzi, ungakwazi ukuphuza amanzi ngokuzethemba, ugweme ukugula.
Ukuhlanzeka Kokudla
Ukuze uvikele impilo yakho ngenkathi usohambweni, kubalulekile ukugxila ekuhlanzekeni kokudla, isici esibalulekile ekuvimbeleni izifo ezitholakala ekudleni. Lapho uhlola izitsha zamazwe ngamazwe, qinisekisa ukuthi ukudla kuhlanzekile futhi kuphethwe ngendlela efanele. Bheka izinkomba ezicacile zenhlanzeko njengokusebenzisa amagilavu nokugeza izandla njalo ezindaweni ezihlinzeka ngokudla. Gwema amasaladi enziwe ngamanzi angakahlanjululwa, izithelo ezingahlutshiwe noma imifino, kanye nokudla okushiywe kungafakwa esiqandisini.
Futhi, qaphela izidingo zakho siqu zokudla futhi uqaphele noma yikuphi ukungezwani komzimba noma ukungabekezelelani kokudla onakho. Ngokunamathela ezinyathelweni ezisebenzayo zokuhlanzeka kokudla kanye nokuqapha lapho uzama ukudla okusha, unganciphisa kakhulu ingozi yokugula phakathi nohambo lwakho.
Ukulinganisa Ukudla Kwendawo Nokujwayelekile
Uma uphuma uhlola umhlaba, ukutshuza endaweni yokudla kwendawo kuyinto okufanele ukwenze. Yilapho uthola khona ukuzwa inhliziyo yesiko. Kodwa khumbula, kubaluleke ngendlela efanayo ukugcina indlela odla ngayo, ikakhulukazi uma unemingcele yokudla engonakalisa ubumnandi ngesisu esibuhlungu noma okubi nakakhulu uma ungazinaki.
Okukhethekile kwasendaweni kungaba ukunambitheka kokunambitha kwakho, kodwa ukushintshela kumazinga wezinongo ezisindayo noma ukudla ongakujwayele kungaphazamisa uhlelo lwakho lokugaya. Ungase uzwe ukungakhululeki njengobuhlungu besisu noma ngisho namajaqamba kanye nesifo sohudo uma unganakile. Okubalulekile lapha ukuthola imidiya ejabulisayo - hlanganisa ukudla okwaziyo futhi okuthandayo ngokunambitha okusha olangazelela ukukuzama. Ukunaka lokho umzimba wakho ongakuphatha kuzokwenza uhambo lwakho lokuvakasha lube mnandi kakhulu.
Hlala uhambisana nalokho ongakudla ngaphandle kwezinkinga. Akudingekile ukuba uphuthelwe injabulo yezitsha zendawo; vele uwahlanganise ngobuhlakani nokudla kwakho okuvamile. Ngokwenza kanjalo, uzilungiselela uhambo oluhle lokudla olungaphazamisi impilo yakho. Isibonelo, uma uya eThailand, futhi ungajwayele ukushisa kwechili yabo, zama inguqulo ethambile yesobho lika-Tom Yum. Ngale ndlela, usathola ukunambitheka kweThailand ngaphandle kwedrama yokugaya ukudla.
Ngamafuphi, qaphela ukukhetha kwakho ukudla emgwaqweni. Yamukela ama-flavour amasha, kodwa futhi ulalele umzimba wakho. Le ndlela izokusiza ukuthi ujabulele uhambo lwakho ngokugcwele ngaphandle kokuphatheka kabi okungadingekile.
Izinzuzo Zokuzivocavoca
Ukugcina isimiso sokuzivivinya okuvamile ngenkathi usohambweni kunikeza izinzuzo ezibalulekile empilweni yakho iyonke. Kukugcina usesimweni futhi kugweme ukugula. Lapho uhlanganyela ekuzilolongeni, njengokuhamba ngezinyawo, ukubhukuda, noma ukugijima, awuthuthukisi ukuqina kwakho kuphela kodwa futhi uqinisa izivikelo zomzimba wakho.
Ngaphandle kwempilo engokomzimba, ukuzivocavoca kunomthelela omkhulu esimweni sakho sengqondo. Inamandla okunciphisa ukucindezeleka, ukuphakamisa umoya wakho, nokukhulisa amandla akho. Ngaphezu kwalokho, iyithuluzi elisebenzayo ekwehliseni imiphumela ye-jet lag, okusiza ukusetha kabusha umjikelezo wakho wokulala futhi uthuthukise ukuphaphama kwakho.
Ukuthola idolobha ngezinyawo, ukuzama ikilasi lendawo lokujima, noma ukujabulela ukuhamba okuqinile zonke izindlela ezinhle zokuhlanganisa ukujima ohambweni lwakho lohambo. Ukwenza kanjalo kubalulekile ukuze uzigcine unempilo futhi ulusebenzise ngokugcwele uhambo lwakho. Khumbula ukupakisha izingubo zakho zokuzivocavoca futhi wenze ukuvivinya umzimba kube yinto eza kuqala lapho ungekho ekhaya.
Ukuvikelwa kwelanga
Lapho usohambweni, ukunakekela isikhumba sakho elangeni kubalulekile ukuze ungazikhathazi. Nansi indlela ongazivikela ngayo ngempumelelo emisebeni ye-ultraviolet (UV):
- Gcoba isikrini selanga esine-spectrum ebanzi okungenani esine-SPF 30. Gqoka inani eliningi ngaphambi kokuba uphume futhi usigcwalise njalo ngemva kwamahora amabili, noma ngemva kokubhukuda noma ukujuluka.
- Khetha izingubo ezilula kodwa ezimboza ingxenye enkulu yomzimba wakho. Isigqoko esinomphetho obanzi sizokunikeza umthunzi ebusweni bakho, futhi izibuko zelanga ezinokuvikela kwe-UV zibalulekile ekuphepheni kwamehlo.
Ngokuvikela isikhumba sakho nge-sunscreen kanye nokumboza izingubo ezifanele, unciphisa ingozi yokushiswa yilanga nokulimala kwesikhumba isikhathi eside.
Khumbula, imisebe ye-UV ingadala izinkinga ezingathi sína zezempilo njengomdlavuza wesikhumba, ngakho-ke lezi zinyathelo azigcini nje ngokunethezeka kodwa ngezempilo.
Jabulela uhambo lwakho ngokuphepha ngaphansi kwelanga!
imigomo
Ukuze uvikele impilo yakho phakathi nohambo, ukugoma kufanele kube into ekhathaza kakhulu. Ngaphambi kokuthi uhambe, hlola ukuthi uthole zonke izithombe zakho ezijwayelekile, okuhlanganisa ne-diphtheria, i-tetanus, ne-pertussis (DTP), i-hepatitis A no-B, nesimungumungwane, umvukuzane, ne-rubella (MMR).
Kuwukuhlakanipha futhi ukukhuluma nochwepheshe bezokunakekelwa kwempilo onguchwepheshe bezokwelapha zokuhamba. Bangakunikeza iseluleko esifanelana nomlando wakho wezempilo kanye nohambo lohambo, echaza imithi yokugoma efana naleyo ye-yellow fever, lezo ezinye izindawo ezingase ziyidinge ngokusemthethweni ukuze ungene.
Ukuqinisekisa ukuthi unesikhathi esanele sokuthi umzimba wakho wakhe amasosha omzimba futhi uqedele noma yiluphi uchungechunge lwemithamo eminingi yokugoma, bhuka ukubonisana kwakho kwezempilo amasonto ayi-6 kuya kwayi-8 ngaphambi kokuthi uhambe.
Ukugonywa okufanele akuvikeli nje kuphela ezinsongweni zempilo ezaziwayo kodwa futhi kusiza ekugcineni impilo yakho kahle phakathi nohambo lwakho, okukuvumela ukuba ujabulele uhambo lwakho ngaphandle kwezingozi zezempilo ezingadingekile.
Ukuvimbela Umiyane
Ukuze uvikele impilo yakho ngenkathi usohambweni, kubalulekile ukugwema ukulunywa omiyane. Zigcine unolwazi mayelana nezinsongo zezempilo ezingase zibe khona ngokuvakashela njalo amawebhusayithi eCenters for Disease Control and Prevention (CDC) kanye neWorld Health Organization (WHO). Le mithombo enedumela elihle inikeza ukwaziswa kwamuva mayelana nokuqubuka kwezifo.
Ukuze unciphise ingozi yokulunywa omiyane, khetha indawo yokuhlala ene-air conditioning, noma sebenzisa amanetha afakwe izibulala-zinambuzane ukuze ulale. Uma kuziwa ezimpahleni zokugqoka, khetha izingubo ezinombala okhanyayo ezenziwe ngekotini ephefumulayo, okumele ikhululeke futhi imboze isikhumba esiningi ngangokunokwenzeka. Lolu hlobo lwezingubo alukhangi kangako omiyane futhi lunikeza umgoqo ongokomzimba wokulwa nokulunywa.
Omiyane bangabathwali bezifo ezimbi kakhulu njenge-yellow fever, udenga, i-encephalitis yaseJapane, nomalaleveva. Ukwaziswa kahle ngalezi zifo kanye nezifunda ezidlange kuzo kubalulekile. Ukuze uthole ukuvikelwa okwengeziwe lapho ungaphandle, sebenzisa izinto ezixosha izinambuzane eziqukethe i-DEET esikhumbeni esisobala futhi usebenzise izinto ezilashwe i-permetrin njengamanethi nezingubo. Le mikhiqizo ifakazelwe ukuthi iyasebenza ekuxosheni omiyane futhi inconywa yiziphathimandla zezempilo.
Ama-Antimalarials
Ngaphambi kokuba uye ezindaweni lapho umalaleveva udlange khona, kuwukuhlakanipha ukuthola iseluleko esivumelana nezidingo zakho kumhlinzeki wezempilo. Ukuthatha izinyathelo zokulwa nomalaleveva kuyisihluthulelo sokuvikela lesi sifo esibi.
Lapho uhlela uhambo lwakho, cabangela ingozi kamalaleveva yalapho uya khona, isikhathi sonyaka, noma yikuphi ukuqubuka kwezifo okukhona manje, ukuthi uzohlala isikhathi esingakanani lapho, izinto ozihlelayo, nanoma yikuphi ukusabela kwangaphambilini emithini kamalaleveva.
Qaphela imiphumela engemihle ye-antimalarials, njengokucasuka kwesisu, ikhanda elikhanyayo, nokusabela kwesikhumba. Naphezu kwalokhu kusabela okungenzeka, izinzuzo zokuvikela zale mithi zibalulekile ezindaweni ezinezibalo eziphezulu zikamalaleveva.
Udokotela wakho noma umhlinzeki wezempilo uzokusiza ukhethe umuthi ofanele, ucabangela zonke lezi zici. Kuyisinyathelo esibalulekile sokuhlala unempilo futhi ujabulele isikhathi sakho ezindaweni ezihlaselwe umalaleveva.
Isiphetho
Ukusonga izinto, njengoba usuka ohambweni lwakho olulandelayo, kubalulekile ukubeka kuqala impilo yakho—yiyo kanye into enika amandla uhambo lwakho. Cabanga ngokugcina impilo yakho ilingana nokugcina imoto icushwe kahle; iqinisekisa ukuthi uhambo lwakho lumnandi futhi alunankinga.
Zihlomise ngohlelo oluqinile lomshwalense wokuhamba, khuthalela ukugeza izandla, futhi ungakhohlwa ukubaluleka kokugqoka imaski ezindaweni eziminyene. Lezi ziphakamiso zohambo ezibalulekile ziyimephu yakho yomgwaqo eya ohambweni olungaphephile kuphela kodwa futhi olugcwele izikhathi ongasoze wazikhohlwa.
Qala uhambo lwakho ngesiqinisekiso sokuthi ukunakekela impilo yakho kuyimpahla ebaluleke kakhulu ohamba nayo.
