Izindlela eziyi-10 zokuqeda izinyawo ezivuvukele ekukhulelweni

-Delile

• 1. Phuza amanzi amaningi
• 2. Yenza izivivinyo zonyawo
• 3. Gwema ukulengisa imilenze yakho
• 4. Phakamisa imilenze yakho
• 5. Gwema ukuma isikhathi eside kakhulu
• 6. Gqoka izicathulo ezintofontofo
• 7. Zijwayeze ukuzivocavoca umzimba njalo
• 8. Massage izinyawo zakho
• 9. Gqoka amasokisi aminyanisa
• 10. Ukugeza okungafani
• Ongakudla ukunciphisa ukuvuvukala
• Ijusi lomchamo
• Uzoya nini kudokotela

Ukuvuvukala kwezinyawo namaqakala kuyinto ejwayelekile futhi engathandeki kahle ekukhulelweni futhi ingaqala cishe izinyanga eziyisithupha zokukhulelwa futhi iba namandla kakhulu futhi ingakhululeki ekugcineni kokukhulelwa, lapho isisindo sengane sikhula futhi kunokugcinwa okukhulu koketshezi.

Ukunciphisa lokhu kungakhululeki, kuyalulekwa ukuthatha izinyathelo ezithile, njengokuphuza amanzi amaningi, ukukhuphula imilenze, ukunciphisa ukusetshenziswa kasawoti noma ukwenza imisebenzi elula yomzimba njengokuhamba, ngokwesibonelo, ukwenza ngcono ukujikeleza kwegazi nokwandisa ukuqedwa koketshezi.

Kodwa-ke, uma izimpawu zokuvuvukala zingathuthuki noma kukhona ukuvuvukala ebusweni, ikhanda elibuhlungu noma ubuhlungu obungezansi kwezimbambo, funa usizo lwezokwelapha ngokushesha noma igumbi lokuphuthumayo eliseduze.

Ezinye izindlela ezilula kepha eziphumelelayo zokuqeda ukuvuvukala ezinyaweni nasemaqakaleni yilezi:

1. Phuza amanzi amaningi

Ukwehlisa ukuvuvukala kwezinyawo zakho namaqakala kufanele uphuze amanzi amaningi, ngoba lapho umzimba wakho unamanzi amaningi ugcina uketshezi oluncane. Ngaphezu kwalokho, ukuphuza amanzi amaningi kuvusa ukukhiqizwa komchamo, ogcina ususe amanzi amaningi kanye nobuthi emzimbeni.

Indlela yokwenza: kufanele uphuze amalitha amabili kuya kwamathathu amanzi ngosuku, kepha inani elifanele lingahlolwa nodokotela ababelethayo.

2. Yenza izivivinyo zonyawo

Ukuzivocavoca ngezinyawo zakho namaqakala kusiza ekuthuthukiseni ukusakazeka kwegazi ne-lymphatic, kunciphise noma kuvimbele ukuvela kokuvuvukala.

Indlela yokwenza: lapho kungenzeka khona, ungenza izivivinyo zonyawo njengokugoba nokwelula izinyawo zakho phezulu naphansi okungenani ama-30, noma ujikeleze unyawo ngalunye kumbuthano amahlandla ayisishiyagalombili kolunye uhlangothi nezikhathi eziyi-8 kolunye.

3. Gwema ukulengisa imilenze yakho

Ukugwema ukulengiswa kwemilenze, ukuxhasa izinyawo zakho lapho udinga ukuhlala, kuthuthukisa ukujikeleza kwegazi emilenzeni yakho futhi kusiza ukuvimbela ukuvuvukala ezinyaweni nasemaqakaleni.

Indlela yokwenza: kufanele ubeke izinyawo zakho esitulweni noma usebenzise inqwaba yamaphephandaba, omagazini noma izincwadi, ukuze izinyawo zakho ziphakame ngokufanayo namathanga akho. Endabeni yemisebenzi edinga ukuhlala isikhathi eside, kufanele usukume uhambe kancane, njalo ngemizuzu engama-60 ukusiza ukuthuthukisa ukujikeleza kwegazi.

4. Phakamisa imilenze yakho

Ukubeka imilenze kusiza ukubuyela kwegazi enhliziyweni, kuthuthukise ukujikeleza kwegazi ngakho-ke kusiza ekunciphiseni ukuvuvukala ezinyaweni nasemaqakaleni.

Indlela yokwenza: kufanele ulale phansi ubeka imilenze yakho ebheke phezulu kunhloko noma ungasebenzisa amakhushini noma imicamelo. Lesi sincomo singenziwa njalo usuku lonke imizuzu engama-20.

5. Gwema ukuma isikhathi eside kakhulu

Ukuma isikhathi eside kwenza kube nzima ukuthi igazi libuyele enhliziyweni, kukhulise ukugcinwa koketshezi emilenzeni nokuqongelela uketshezi ezinyaweni, okungadala noma kubhebhethekise ukuvuvukala ezinyaweni nasemaqakaleni.

Indlela yokwenza: gwema ukuma isikhathi esingaphezu kwehora ngaphandle kokuphumula, ngaphezu kokuhambisa imilenze yakho, ukuguqula amadolo akho namaqakala, noma ukuma ngezinzwane zakho ukusiza inkonyane lakho likhiphe igazi lisuka emilenzeni liye enhliziyweni yakho ukugwema noma ukunciphisa ukuvuvukala ezinyaweni futhi amaqakala.

6. Gqoka izicathulo ezintofontofo

Ukugqoka izicathulo ezintofontofo ezingazincishi izinyawo zakho ngesikhathi sokukhulelwa, kugwema ukugcwalisa izinyawo zakho futhi kusiza ukwenza ngcono ukujikeleza kwegazi, ngakho-ke, kuvimbela ukugcinwa koketshezi okubangela ukuvuvukala ezinyaweni nasemaqakaleni.

Indlela yokwenza: umuntu kufanele agweme ukugqoka izithende eziphakeme noma izicathulo eziqinile futhi akhethe izicathulo ezinethezekile njengamateki, amateki noma izicathulo zamathambo, isibonelo.

7. Zijwayeze ukuzivocavoca umzimba njalo

Ukuzijwayeza ukwenza izinto ezilula zomzimba ngesikhathi sokukhulelwa njengokuhamba noma ukuvivinya umzimba ngamanzi, kusiza ukuthuthukisa ukujikeleza kwegazi nemilenze futhi, ngakho-ke, kuvimbela noma kunciphise ukuvuvukala ezinyaweni nasemaqakaleni.

Indlela yokwenza: ungahamba izintaba noma unathe i-aerobics okungenani imizuzu engama-30, amahlandla ama-3 ngesonto, ngokuholwa nguthisha ofundisa umzimba.

8. Massage izinyawo zakho

Ukubhucungwa izinyawo namaqakala kusiza ekwehliseni ukuvuvukala ngokwenza ngcono futhi kuvuse ukusakazeka kwegazi ne-lymphatic, kusiza ukuqeda uketshezi oluningi, kanye nokuziphumuza.

Indlela yokwenza: ukwenza i-massage, kufanele usebenzise ukunyakaza okumnene ezinyaweni, emaqakaleni nasemilenzeni, njalo lapho izinyawo ziqonde khona. Ngaphezu kwalokho, enye inketho enhle yokunciphisa ukuvuvukala kwezinyawo namaqakala yimisipha ye-lymphatic engenziwa ngochwepheshe noma ekhaya. Bona ukuthi ungakwenza kanjani amanzi e-lymphatic ekhaya.

9. Gqoka amasokisi aminyanisa

Izitokisi zokucindezelwa zingasetshenziswa ngaphansi kokuqondiswa ngudokotela obelethisa ukusiza ukwenza lula ukubuya kwegazi kusuka emilenzeni kuye enhliziyweni, kuthuthukise ukujikeleza kwegazi kanye ne-lymphatic, ukuvimbela ukuvuvukala kwezinyawo nezinyawo ukuthi kungaveli. Ngaphezu kwalokho, amasokisi okucindezelwa anciphisa umuzwa wokukhathala emilenzeni.

Indlela yokwenza: amasokisi okucindezela kufanele afakwe masinyane lapho uvuka, usesikhundleni sokulala futhi ususe ebusuku ngaphambi kokulala. Kubalulekile ukuthi uthintane nodokotela njalo ngaphambi kokusebenzisa amasokisi okucindezelwa ukusebenzisa afaneleka kakhulu, njengoba kunezinhlobo nobukhulu obuhlukahlukene.

10. Ukugeza okungafani

Enye indlela enhle kakhulu yokuqeda izinyawo namaqakala lapho ukhulelwe inqubo eyaziwa ngokuthi "ukugeza okuhlukile", okwenziwa kushintshaniswa ukusetshenziswa kwamanzi ashisayo namanzi abandayo, okukhuthaza ukujikeleza emilenzeni nasezinyaweni.

Bukela ividiyo enezeluleko zokwenza ibhavu yokuqhathanisa:

Ongakudla ukunciphisa ukuvuvukala

Ngesikhathi sokukhulelwa, ukusetshenziswa okweqile kasawoti nokudla okukhuthaza ukugcinwa koketshezi, njengemikhiqizo ekheniwe efana ne-tuna, isardadi noma uphizi, namasoseji afana ne-bologna, i-salami noma i-ham, isibonelo, kufanele kugwenywe, ngoba aqukethe isodium eningi ukwakheka kwayo, okusetshenziswa njengesilondolozi, futhi kungadala ukugcinwa koketshezi okwandayo futhi kubangele ukuvuvukala ezinyaweni nasemaqakaleni.

Enye indlela yokunciphisa ukuvuvukala ezinyaweni nasezinyaweni zakho ukwandisa ukudla kwakho kokudla okwehlisa isisu njengoba kusiza ukufaka amanzi emzimbeni wakho nokuqeda uketshezi oluningi ne-sodium emchameni wakho, kunciphisa ukugcinwa koketshezi nokuvimbela ukuvuvukala ezinyaweni nasezinqeni. Lokhu kudla kufaka:

• Izithelo: ikhabe, uphayinaphu, ikhabe, iwolintshi, izithelo zothando, isitrobheli nolamula;
• Imifino: i-watercress, isipinashi nesilimo esidliwayo esinamagatsha anamanzi;
• Imidumba: ikhukhamba, isanqante, ithanga, isithombo sebhitrudi, utamatisi nogalikhi.

Ngaphezu kwalokho, imifino eluhlaza eluhlaza efana ne-kale, i-arugula noma i-broccoli icebile ngezakhamzimba ezifana ne-potassium ne-magnesium, okubalulekile ekwehliseni ukugcinwa koketshezi nokuvuvukala ezinyaweni nasemaqakaleni.

Lokhu kudla kungadliwa ngendlela yaso yemvelo noma kusetshenziswe ngendlela yama-purees, amasobho, amajusi noma itiye, isibonelo. Kodwa-ke, ama-teas amaningi anomphumela we-diuretic ayaphikiswa ngesikhathi sokukhulelwa, njengeparsley netiye lehhashi nokunakekelwa kufanele kuthathwe ukuze kungazidli. Bheka uhla oluphelele lwetiye abesifazane abangakhulelwe abangakwazi ukulithatha.

Ngaphezu kwalokho, kubalulekile ukudla ukudla okunomsoco ngesikhathi sokukhulelwa ukuhlinzeka ngomsoco odingekayo kumama nasenganeni. Ngalesi sizathu, kufanele ulandele udokotela wokubelethisa futhi ungenza ukudla ngokulawulwa ngudokotela wezokudla.

Indlela enhle yokwehlisa ukunqwabelana koketshezi nokuvikela ukuvuvukala ezinyaweni nasemaqakaleni ngesikhathi sokukhulelwa, ukulungiselela ujusi we-diuretic.

Ijusi lomchamo

Le jusi isiza ukunciphisa uketshezi oluqoqekile ezinyaweni nasemaqakaleni futhi ingaphuzwa kusuka engilazini eyodwa kuya kwezi-2 ngosuku.

Izithako

• 1 ucezu oluphakathi lwamakhabe;
• 200 ml wamanzi kakhukhunathi;
• 1 iqabunga leklabishi;
• Ice ukunambitha.

Imodi yokulungiselela

Shaya zonke izithako ku-blender bese uphuza.

Uzoya nini kudokotela

Ezinye izimpawu zingase zihambisane nokuvuvukala kwezinyawo nasemaqakaleni futhi zingakhombisa izinkinga zokukhulelwa, ezifana nomfutho wegazi ophakeme, isifo sikashukela sokukhulelwa noma i-pre-eclampsia, ngokwesibonelo.

Ngalesi sizathu, kubalulekile ukuthi ufune usizo lwezokwelapha ngokushesha noma umnyango ophuthumayo oseduze uma uthola izimpawu ezibandakanya:

• Ukuvuvukala okukhulu emilenzeni nasezinyaweni;
• Ukuvuvukala okungazelelwe kobuso, izandla noma izinyawo;
• Ukuphathwa ikhanda ngokungazelelwe;
• Izinkinga zombono ezinjengokubona kufiphele noma kufiphele, noma kube sengathi kunezibani ezikhanyayo emehlweni;
• Ubuhlungu obukhulu ngaphansi kwezimbambo;
• Ubuhlungu bezintambo;
• Isicanucanu noma ukuhlanza;
• Ukulinganisa izinyawo noma imilenze;
• Kunzima ukuhambisa iminwe yakho.

Ngaphezu kwalokho, ukunakekelwa kokubeletha kufanele kwenziwe njalo ukugwema ukuqala kwezinkinga, ukuqinisekisa ukukhulelwa okubushelelezi nokukhula okunempilo kwengane.

Funda ukuthi ungayibona kanjani i-preeclampsia lapho ukhulelwe.