Yikuphi Ukuzivocavoca Okuhle Kakhulu Kubantu abane-Crohn's?

-Delile

• Siyini Isifo SikaCrohn?
• Izinzuzo Zokuzivocavoca
• Ukuvivinya umzimba ngokulingene kwe-Aerobic
• Ukumelana Nokuqeqeshwa
• I-Yoga ne-Tai Chi
• I-3 Yoga Isungula Ukukhuthaza Ukugaya
• Yakha indlela ephephile nejabulisayo

Ukuzivocavoca Kubalulekile

Uma unesifo sikaCrohn, kungenzeka ukuthi uzwile ukuthi izimpawu zingasizwa ngokuthola indlela efanele yokuzivocavoca umzimba.

Lokhu kungakushiya uzibuza: Ngakanani ukuzivocavoca umzimba ngokweqile? Yikuphi ukuzivocavoca okuhle kakhulu ukusiza ukunciphisa izimpawu? Ingabe ukuvivinya umzimba okuthile kungenza izimpawu zibe zimbi kakhulu?

Ukuzivocavoca umzimba kuyingxenye ebalulekile yempilo enempilo. Imisebenzi emaphakathi ye-aerobic, ukuqeqeshwa okungazweli, ne-yoga noma i-tai chi kungakusiza ukuphatha izimpawu zakho. Futhi zingakusiza ukuthi ujabulele impilo engcono jikelele, okuyingxenye ebalulekile yokuhlala kahle nanoma yisiphi isifo.

Siyini Isifo SikaCrohn?

Isifo sikaCrohn uhlobo lwesifo samathumbu esivuthayo (IBD). Kubangela ulwelwesi lwendlela yakho yokugaya ukudla ukuvuvukala. Lokhu kungadala izimpawu ezimnene nezimbi, ezinganyamalala ngezikhathi zokuxolelwa.

Alikho ikhambi elaziwayo lesifo sikaCrohn. Noma kunjalo, ungathatha izinyathelo zokunciphisa izimpawu zakho. Ngaphezu kokulandela indlela yokudla ekhethekile, zama ukuphatha amazinga akho okuxineka. Ukucindezeleka kungathinta umgudu wakho wokugaya ukudla futhi kubangele nezimpawu zeCrohn's ukuqhuma.

Ukuvivinya umzimba njalo kungakusiza uqede ukucindezeleka futhi kungakhuthaza ukugaya ukudla okuhle.

Izinzuzo Zokuzivocavoca

Yize iningi labantu abane-Crohn's lazi ukuthi alikho ikhambi lalesi sifo, abaningi balangazelela ukuthola iqhinga elilula lokuqeda izimpawu. Ngeshwa, akulula kangako. Ukuthumela izimpawu zakho ekuxolelweni, udinga ukunciphisa ukuvuvukala, ukubhekana nezinkinga ngamasosha akho omzimba, noma kokubili.

Ayikho inqubo yokuzivocavoca engakwazi ukusula izimpawu zakho. Kodwa-ke, ukuzivocavoca umzimba kungasiza ukuthi umgudu wakho wokugaya ukudla usebenze kahle. Kungakusiza futhi ugcine impilo enhle jikelele, enganciphisa izimpawu zakho, ikhulise amazinga akho wamandla, futhi iqinise amasosha akho omzimba.

Ochwepheshe bakholelwa ukuthi ukuzivocavoca kuqeda izimpawu zeCrohn ngokuyinhloko ngokunciphisa izinga lakho lokucindezeleka. Njengoba ukucindezeleka kungakhuphula izingqinamba zakho zokugaya ukudla, ukuzivocavoca njalo kanye neminye imisebenzi yokwehlisa ingcindezi kunganikeza ukukhululeka okwamukelekile. Ukuzivocavoca umzimba kungasiza futhi ekunciphiseni izimpawu zokucindezeleka, inkinga evamile yeCrohn's.

Ukuzivocavoca nakho kunenye inzuzo kubantu abane-Crohn's: ukuvimbela i-osteoporosis. ICrohn's ikubeka engcupheni yokwanda kwamathambo, kokubili okuvela kulesi sifo uqobo futhi njengomphumela oseceleni wemithi eminingi yeCrohn. Ukuzivocavoca okunesisindo kuyaziwa ukusiza ukuvimbela ukukhumuzeka kwamathambo ngokunciphisa izinga lakho lokulahleka kwethambo. Kungakusiza futhi ukuthi uthuthukise ibhalansi engcono namandla emisipha, anganciphisa ingozi yokuwa kanye nokuqhekeka kwamathambo.

Ukuvivinya umzimba ngokulingene kwe-Aerobic

Uma unesifo sikaCrohn, ukusebenzisa amandla okukhandla okuphezulu kungakushiya uzizwe ukhathele. Udokotela wakho mhlawumbe uzoncoma imisebenzi enomthelela ophansi we-aerobic. Isibonelo, cabanga ukuthatha uhambo lwehora-hambo kaningana ngesonto. Ezinye izinketho ezinomthelela ophansi zifaka ukuhamba ngebhayisikili, ukubhukuda, namanzi ama-aerobics.

Ucwaningo olushicilelwe okutholakele ukuthi ukuhamba kathathu ngesonto ngesilinganiso esilinganiselwe cishe isigamu sehora kusize abahlanganyeli abanesifo sikaCrohn ukuthi bathuthukise izimpawu zabo. Abahlanganyeli baphinde babona ukuthuthuka okuphelele kwikhwalithi yabo yokuphila. Babehamba ibanga elijwayelekile lamakhilomitha ama-3.5, noma amamayela angaba ngu-2, ohambweni ngalunye.

Ukumelana Nokuqeqeshwa

Imisebenzi yokuqinisa imisipha ibalulekile ukuze uhlale uphilile emzimbeni. Zama ukufaka izikhathi ezimbili noma ezintathu zokuzivocavoca eziqinisa imisipha esimisweni sakho sokuzivocavoca samasonto onke.

Ngokusho kocwaningo olushicilelwe kuJournal of Crohn's and Colitis, ukuqeqeshwa ukumelana "kuyindlela ejwayelekile yegolide" uma kukhulunywa ngokuvimbela ukulahleka kwamaminerali amathambo nokwenza ngcono ukwakheka komzimba kubantu, kubandakanya nalabo abanesifo sikaCrohn. Sebenzisa amabhande wokuzivocavoca nokunwebeka, imishini, noma izisindo zamahhala ukunikeza imisipha yakho ukuzivocavoca okuhle. Zama ukufaka amasethi amabili kuya kwamathathu okuvivinya umzimba okuyi-10 kuye kwayi-12 esimisweni ngasinye. Ukuzivocavoca okuvamile kufaka phakathi ama-crunches esiswini, izandiso zangemuva, ukucindezela kwesifuba noma ama-push-up, ama-squats, kanye nemiphunga. Khumbula ukuphumula imizuzwana engu-15 kuye kwengu-30 phakathi kokuvivinya ngakunye nemizuzu emi-2 kuya kwemi-3 phakathi kwamasethi. Sebenza nomqeqeshi uma ungakaze wenze izivivinyo zokuqeqesha amandla phambilini. Ukwenza kanjalo kuzosiza ekuqinisekiseni ukuthi wenza ukulandelana okufanele kokuzivocavoca ngefomu elifanele.

I-Yoga ne-Tai Chi

I-Yoga noma i-tai chi ingaba ukungeza okuhle esimisweni sakho sokuzivocavoca. Zombili lezi zinhlobo zokuvivinya umzimba zihlanganisa ukunyakaza okulawulwa ngokucophelela namasu okuphefumula. Le nhlanganisela yokuzindla ingasiza ekunciphiseni ukucindezeleka. I-Yoga ne-tai chi nayo ingakusiza ukuthi ushise amakhalori ngenkathi futhi uthuthukisa amandla akho emisipha, ukuguquguquka, nokulinganisela.

I-3 Yoga Isungula Ukukhuthaza Ukugaya

Yakha indlela ephephile nejabulisayo

Kubalulekile ukuhlola nodokotela wakho ngaphambi kokuqala uhlelo olusha lokuzivocavoca noma umsebenzi. Qiniseka ukuthi udokotela wakho usebhodini nganoma yiziphi izinguquko ezinkulu ozenzayo esimisweni sakho sokuzivocavoca.Lapho usuthole imvume kadokotela wakho, umqeqeshi oqeqeshiwe angakusiza ukuthi ufunde ukwenza imisebenzi emisha ngokuphepha. Cabanga ukubhalisela ukuqeqeshwa kokumelana, i-yoga, noma isigaba se-tai chi esenzelwe abaqalayo.

Kufanele njalo unake umzimba wakho futhi uthathe amakhefu lapho uwadinga. Isibonelo, ima noma ume lapho uzizwa ukhathele. Kuwukuhlakanipha futhi ukukhawulela ukuzivocavoca ngesikhathi sokuqhuma - khetha ukuzivocavoca okusezingeni eliphansi noma ulinde uze uphile saka ngaphambi kokuba uqale kabusha inqubo yakho yokuzivocavoca. Khetha imisebenzi nezikhala zokuvivinya umzimba ezikunikeza ukufinyelela okulula ezindlini zokuphumula, uma kwenzeka uhlangabezana nohudo noma ezinye izimpawu ngenkathi usebenza. Qiniseka ukuthi ungena kahle emzimbeni ngaphambi, ngesikhathi nangemva kokuzivocavoca umzimba. Ukwehla kwamanzi emzimbeni kungaba yinkinga, ikakhulukazi uma unesifo sohudo esingapheli.

Noma ngabe yiluphi uhlelo lokuvivinya olukhethayo, kumele lube yinto oyithandayo. Uma uzijabulisa, uzoba sethubeni lokunamathela kulo esikhathini eside. Cabanga ukuzama izinto ezahlukahlukene uze uthole okuthile okuthandayo. Ukumema umngani noma ilunga lomndeni ukuthi likujoyine kungasiza ekwenzeni ukuzivocavoca kujabulise kakhulu.

Ukuvivinya umzimba njalo kuyingxenye ebalulekile yokuhlala uphilile. Ukukhetha imisebenzi yokuzivocavoca ekhanyayo kuya kokulingene kungakusiza ukuthi uthuthukise impilo yakho yonke, ngaphandle kokufaka ingcindezi enkulu ohlelweni lwakho lokugaya ukudla. Ungajabulela izinzuzo eziningi ukuzivocavoca okungakunikeza, noma ngabe unesifo sikaCrohn.