Ungazikhulula kanjani amajaqamba emlenzeni, esiswini noma enkonyane

-Delile

• 1. I-cramp emlenzeni
• 2. I-cramp onyaweni
• 3. Amajaqamba enkonyane
• 4. Isigaxa esiswini
• 5. I-cramp esandleni noma eminweni
• Ukudla ukulwa namajaqamba

Ukwehlisa noma yiluphi uhlobo lwe-cramp kubaluleke kakhulu ukwelula imisipha ethintekile futhi, ngemuva kwalokho, kuyalulekwa ukuthi unikeze ukusikhipha okuhle emisipheni ukunciphisa ukuvuvukala nokuletha ukukhululeka ekungaphatheni kahle.

I-cramp iyi-spasm yemisipha, okungukuthi, ukusikwa okungazibandakanyi komunye noma imisipha eminingi, engenzeka ngemuva kokuzivocavoca okukhulu, ebusuku noma nganoma yisiphi isikhathi, uma kwenzeka ukuphelelwa amanzi emzimbeni noma ukungabi khona kwe-magnesium, ngokwesibonelo. Bona izimbangela eziyinhloko zokuvela kwamajaqamba.

Amanye amasu okuqeda amajaqamba yilawa:

1. I-cramp emlenzeni

Nge-cramp phambi kwethanga

Endabeni yezinhlungu zemilenze, okufanele kwenziwe ukudambisa izinhlungu yile:

• I-cramp phambi kwethanga: yima bese ugoba umlenze othintekile ubheke emuva, njengoba kukhonjisiwe esithombeni, ubambe unyawo futhi ugcine lesi sikhundla umzuzu owodwa.
• I-cramp ngemuva kwethanga: hlala phansi imilenze iqonde bese ugoba umzimba wakho phambili, uzama ukuthinta izinzwane zakho ngeminwe yakho uhlale kule ndawo umzuzu owodwa.

2. I-cramp onyaweni

Nge-cramp onyaweni

Lapho iminwe yakho ibheke phansi, ungabeka indwangu phansi bese ubeka izinyawo zakho phezu kwendwangu bese udonsela phezulu kwendwangu phezulu bese ubamba le ndawo okomzuzu owodwa. Okunye ongakwenza ukuhlala umlenze wakho uqonde bese ubamba ichopho lezinyawo zakho ngezandla zakho, udonse iminwe yakho uqonde kolunye ukhakhayi, njengoba kukhonjisiwe esithombeni.

3. Amajaqamba enkonyane

Okwezinhlungu zenkonyane

Ukuminyanisa 'amazambane emilenze' kungahle kungathinti imisipha yezinyawo, uma kunjalo, ongakwenza kungama imitha elilodwa ukusuka odongeni bese ugcina izinyawo zakho zibheke phansi, bese uncika umzimba wakho eceleni. Ngaphambili , okudala ukuthi ithole linwebe.

Ukuhlala phansi umlenze uqonde bese ucela omunye umuntu ukuthi aphushe ichopho lonyawo lwakho emzimbeni wakho kungenye indlela. Kufanele uhlale kunoma yikuphi kwalezi zikhundla cishe umzuzu owodwa.

4. Isigaxa esiswini

Ngezikhwebu esiswini

Indlela enhle yokudambisa amajaqamba esiswini yile:

• Amajaqamba esiswini: lala ngesisu sakho, beka izandla zakho ezinhlangothini zakho bese welula izingalo zakho, uphakamise isihlunu sakho, njengoba kukhonjisiwe esithombeni. Hlala kuleso sikhundla umzuzu owodwa.
• I-cramp eceleni kwesisu: yima, welula izingalo zakho phezu kwekhanda lakho, uvule izandla zakho, bese ugoba isifuba sakho ohlangothini oluphambene ne-cramp, ubambe lesi sikhundla cishe umzuzu owodwa.

5. I-cramp esandleni noma eminweni

Okwamajaqamba eminwe

Amajaqamba eminwe ayenzeka lapho iminwe ihlangana ngokungatholakali iye entendeni yesandla. Uma kunjalo, okwelulekwa ukukwenza ukubeka isandla sakho etafuleni, bese ubamba umunwe ominyene bese uwuphakamisa etafuleni.

Enye indlela ukubamba ngesandla esiphambene ne-cramp, yonke iminwe, njengoba kukhonjisiwe esithombeni. Hlala kuleso sikhundla umzuzu owodwa.

Ukudla ukulwa namajaqamba

Ukudla kuyasiza ekwelapheni nasekuvikeleni amajaqamba, ngakho-ke kufanele utshale ekudleni okunothe nge-magnesium novithamini B, njengamantongomane aseBrazil. Ngaphezu kwalokho, kuyadingeka futhi ukuthi uphuze amanzi amaningi ngoba ukomisa amanzi emzimbeni nakho kungenye yezimbangela zokuqaqamba kwamajaqamba. Thola eminye imininingwane kule vidiyo nodokotela wezokudla uTatiana Zanin:

Lapho amajaqamba avela ngaphezu kwesikhathi esingu-1 ngosuku noma kuthatha imizuzu engaphezu kwengu-10 ukudlula, kunconywa ukuthi uthintane nodokotela ojwayelekile ukuqala ukwelashwa okufanele, okungafaka izithako ze-potassium noma i-magnesium, ngokwesibonelo. Amajaqamba avame kakhulu ekukhulelweni, kepha kufanele wazise udokotela obelethisa ngaleli qiniso, ngoba kungadingeka ukuthatha isithasiselo sokudla se-magnesium, izinsuku ezimbalwa, ngokwesibonelo.