Izixazululo Ezinhle Zezinhlungu Zozwane

-Delile

• 1. Zelule
• 2. Sebenzisa ukushisa noma iqhwa
• Kuyashisa
• Kuyabanda
• 3. Up up electrolyte yakho eyanele
• 4. Shintsha izicathulo zakho
• Izimbangela ezivamile zezinhlungu zezinzwane
• Umsebenzi womzimba
• Ubudala
• Izimo zezokwelapha
• Imithi
• Ukushoda kwamaminerali
• Ukudla okudlela endlini

Ukubuka konke

Amajaqamba wemisipha ngokuvamile awanabungozi, kodwa lokho akusho ukuthi awekho buhlungu. Uma ngabe uke waba "nehhashi le-charley," uyazi ukuthi ubuhlungu obukhali, obuqinisayo bungaba buhlungu kakhulu. I-cramp yenzeka lapho imisipha ihlangana ngokuzumayo futhi ingakhululeki. Kungathinta noma imuphi umsipha nezinzwane akunjalo.

Iningi labantu lizozwa amajaqamba ambalwa ezimpilweni zabo.Sisebenzisa izinzwane zethu nsuku zonke ukuhamba, ngakho-ke bathola ukuzivocavoca - noma ngabe awuyena umgijimi. Kodwa-ke, abanye abantu bathambekele kakhulu ezinkalweni zemisipha kunabanye.

Iningi labantu liyakwazi ukwelapha ngempumelelo izinhlungu zezinzwane ngamakhambi asekhaya abhalwe ngezansi. Kodwa-ke, uma uthola ukuthi amajaqamba akho awahambi noma aya ngokuya eba mandundu, khuluma nodokotela wakho.

1. Zelule

Imvamisa, ukuzilolonga njalo nokuqinisa umzimba kuzokusiza ukuthi ugweme amajaqamba. I-American Orthopedic Foot & Ankle Society incoma lezi zivivinyo ezilandelayo zokugcina izinyawo ziguquguquke:

• Ukuphakamisa uzwane. Phakamisa isithende sakho phansi ukuze izinzwane zakho kanye nebhola lonyawo lwakho kuphela ezithinte phansi. Bamba imizuzwana emi-5, wehle, uphinde izikhathi eziyi-10.
• Uzwane uguquguquka noma ukhombe. Vula unyawo lwakho ukuze uzwane lwakho olukhulu lubukeke lukhomba ohlangothini olulodwa. Bamba imizuzwana emi-5 bese uphinda izikhathi eziyi-10.
• Uzwane nethawula curl. Gobisa zonke izinzwane zakho sengathi uzama ukuzifaka ngaphansi konyawo lwakho. Bamba imizuzwana emi-5 bese uphinda izikhathi eziyi-10. Ungabeka futhi ithawula phansi bese usebenzisa izinzwane zakho kuphela ukulibamba.
• Ukuthathwa kweMarble. Beka amamabula angama-20 phansi. Ngasikhathi, zikhethe bese uzibeka esitsheni usebenzisa izinzwane zakho kuphela.
• Ukuhamba kwesihlabathi. Uma unenhlanhla yokufika olwandle, ukuhamba ungafake zicathulo esihlabathini kungasiza ukubhucungwa nokuqinisa imisipha ezinyaweni nasezinzwaneni zakho.

2. Sebenzisa ukushisa noma iqhwa

Kuyashisa

Ukushisa kungasiza imisipha eqinile ukuze uphumule. Faka ithawula elifudumele noma iphedi yokufudumeza kuzwane oluminyene. Ungafaka futhi unyawo lwakho emanzini afudumele.

Kuyabanda

Iqhwa lingasiza ukukhululeka kobuhlungu. Hlikihla ngobumnene uzwane lwakho usebenzisa iphakethe elibandayo noma iqhwa eliboshwe ngethawula. Ungalokothi ubeke iqhwa ngqo esikhunjeni sakho.

3. Up up electrolyte yakho eyanele

Ukujuluka kwenza umzimba wakho ukhiphe usawoti namaminerali, ikakhulukazi i-calcium, i-potassium ne-magnesium. Eminye imithi, efana ne-diuretics, nayo ibangela umzimba wakho ukuthi ulahlekelwe ngamaminerali. Uma ungatholi amazinga anconyiwe nsuku zonke we-calcium (1,000 mg), i-potassium (4,700 mg), ne-magnesium (400 mg), lokhu kudla kungakunika amandla:

• iyogathi, ubisi olunamafutha amancane, noshizi konke kune-calcium eningi
• isipinashi kanye ne-broccoli yimithombo emihle ye-potassium ne-magnesium
• Ama-alimondi aphezulu ku-magnesium
• Ubhanana uphakeme nge-potassium futhi muhle ngaphambi kokuzivocavoca

4. Shintsha izicathulo zakho

Uhlobo lwesicathulo osigqokile nalo lungadala ukuba nesigaxa sezinzwane. Isibonelo, ukuchitha usuku lonke ngezithende eziphakeme kungakhuphula ubungozi bakho bokuqaqanjelwa uzwane. Izicathulo ezinezithende eziphakeme zingabamba izinzwane futhi zifake ingcindezi ebangeni lonyawo lwakho.

Abadansi, abagijimi, nabanye abagijimi bangase babhekane nezinkinga zezinzwane zokugqoka uhlobo olubi lwesicathulo esimweni sonyawo lwabo. Bheka izitayela ezinebhokisi lezinzwane elibanzi bese uphonsa izithende uma zidala ukungakhululeki.

Izimbangela ezivamile zezinhlungu zezinzwane

Umsebenzi womzimba

Ukwehla kwamanzi emzimbeni nokuzikhandla ngokweqile kuyizimbangela ezivamile zezinhlungu ngesikhathi sokuvivinya umzimba. Uma uphelelwe amanzi emzimbeni, amazinga e-electrolyte emzimbeni wakho ehla, okungaholela ezinkingeni zemisipha.

Ubudala

Njengoba abantu bekhula, balahlekelwa isisindo semisipha. Imisipha esele kufanele isebenze kanzima. Kusukela eminyakeni yakho yokuqala yama-40s, uma ungasebenzi njalo, imisipha ingacindezeleka kalula, okuholele ezinkingeni.

Izimo zezokwelapha

Amajaqamba wemisipha angavame kakhulu kubantu abanezimo zezokwelapha ezifana nesifo sikashukela noma isifo sesibindi. Abantu abanesifo sikashukela basengozini ye-peripheral neuropathy, isimo esidala ukulimala kwemizwa eminwe nasezinzwaneni zakho. Lapho lezi zinzwa zingasebenzi kahle, ungathola ubuhlungu nokucinana. Uma isibindi sakho singasebenzi kahle, asikwazi ukuhlunga ubuthi egazini. Ukwakheka kobuthi nakho kungaholela ezinkalweni zemisipha nasekuqaqanjelweni.

Imithi

Kwabanye abantu, imishanguzo ethile ineqhaza ekukhungweni kwemisipha. Lokhu kungabandakanya imishanguzo yokwehlisa isisu kanye ne-cholesterol, njengama-statins kanye ne-nicotinic acid.

Ukushoda kwamaminerali

Ukuba ne-sodium encane, i-potassium, i-calcium, noma i-magnesium emzimbeni wakho kungaba umthombo wezinsika zakho. Lawa amaminerali abalulekile ekusebenzeni kwemisipha nezinzwa kanjalo nomfutho wegazi.

Ukudla okudlela endlini

Izinzwani zakho zingaminyanisa ngenxa yezizathu ezahlukahlukene, kepha iningi kakhulu alinzima. Izixazululo ezilula ongazenza ekhaya zingahamba ibanga elide ekunciphiseni amajaqamba ezinzwane.