Nawuphi na umntu obhukudayo unomdla wokuqubha ngokukhawuleza, kodwa uchitha amandla amancinci. Kukho abo bazalwa nesi sipho, kwaye abo kufuneka basiqeqeshe ukuze iseshoni nganye ingabetheli. Ukuqubha yenye yezona midlalo zincinci ziyingozi ngenxa yempembelelo yayo ephantsi kumalungu, ngoko ke nabani na obeka iingqondo zabo kuwo unokuphucula kakhulu. Apha sikubonisa intsingiselo ye IQELA, igama elisetyenziswa kakhulu kubathandi balo mdlalo.
Yintoni iSWOLF?
Lo ngumxube wegama lesiNgesi «qubha» (qubha) kunye noonobumba abathathu bokugqibela begama elithi «igalufa». Eli gama lenziwe ngu-Ernest C. Maglischo wazalwa ngaphezu kweminyaka eyi-15 edlulileyo; kwaye oko kusetyenziselwa ukuxabisa uphinda-phindo ngalunye njengakwigalufa, apho injongo ikukunika ubuncinane bemivumbo enokwenzeka. Okukhona usezantsi amanqaku akho, kokukhona uya kuba yindadi engcono.
Ukuqubha ngokukhawuleza okukhulu, kodwa ngaphandle kokudinwa kakhulu kungenxa yokudityaniswa kwamaxabiso aphakathi kobude kunye nesantya sokubetha. Phakathi kobude obugqumayo ngesibetho ngasinye kunye nenani lemivumbo oyithathayo, kukho ubudlelwane obusondeleyo kodwa bohlobo oluguqukileyo, kuba xa uqubha ngobude obuninzi, udla ngokuhla inani lemivumbo oyithathayo kwaye ngokubhidana. Oku kunokuba yinto entle, kodwa hayi ngcono.
Xa sisenza imivimbo emininzi, sifuna amandla amaninzi aqhelekileyo avela kwi- i-anaerobic metabolism, nto leyo ebangela ukuba udinwe ngokukhawuleza, ucothe kwaye unciphise isantya sokuqubha.
Njengoko iimitha ozigubungelayo ekuphindaphindweni ngalunye zinyuka, inani lemivimbo ngomzuzu liya kuba lincinci. Kwaye ngokuphambeneyo, ngokubaxa ubude be-stroke nganye, inani lemivimbo liyancipha ngaphezu kokucetyiswa, ukulahlekelwa ngumfutho kunye nokwandisa isantya sakho sokuqubha.
Kuyabonakala ukuba imeko yakho yomzimba yinto emiselweyo yokugcina inani eliphakathi lemivimbo ngomzuzu; kodwa ubuchule bakho bokuqubha buya kuba yeyona nto iphambili ekugcineni ubude be-stroke.
Ibalwa njani iNgcuka?
Ngoku kukho iiwotshi ezininzi zemidlalo ezibonelela ngesi salathiso, kodwa siza kukufundisa ukuba usibale njani ukunqanda ukuqeqeshwa ngewotshi.
Yenza uphindaphindo oluninzi lweemitha ezingama-50 ukuya kuma-200, kuxhomekeke kwinqanaba lakho, ubala imivimbo. Yenza uphinda-phindo lokuqala kwaye ubhale phantsi ixesha kunye nemivumbo oyenzileyo kumjikelezo wokuqala. Ifomula ekufuneka uyenzile yile:
I-SWOLF = ixesha (ngemizuzwana) + inani lemivimbo
Umzekelo, ukuba uqubha iimitha ezingama-50 kwimizuzwana engama-35 usebenzisa imivumbo engama-40, uya kufumana i-SWOLF yama-75.
Emva kokuba sinalo manqaku njengesalathiso, injongo iya kuba ukunciphisa idatha ngokuphindaphindiweyo okulandelayo, mhlawumbi ngokunyusa ubude be-stroke, ukunciphisa ukuphindaphinda okanye ukuphucula zombini izinto ngexesha elinye. Iingcali zincoma ukuqala ngokunyusa ubude, kuba ngaloo ndlela uya kuphucula ubuchwepheshe. Emva koko kufuneka ugxininise ekuphuculeni ukuphindaphinda, kwaye ekugqibeleni, udibanise zombini iinkalo.