Ukuthintela izilonda zoxinzelelo

Izilonda zoxinzelelo zikwabizwa ngokuba zizilonda zokulala, okanye izilonda zoxinzelelo. Banokwakha xa ulusu kunye nezicubu ezithambileyo zicinezela kwindawo enzima, ezinje ngesitulo okanye ibhedi, ixesha elide. Olu xinzelelo lunciphisa ukuhanjiswa kwegazi kuloo ndawo. Ukungabikho kwegazi kunokubangela ukuba izicwili zolusu kule ndawo zonakaliswe okanye zife. Xa oku kusenzeka, isilonda soxinzelelo singenzeka.

Unomngcipheko wokuphuhlisa isilonda soxinzelelo ukuba:

• Chitha uninzi losuku lwakho ebhedini okanye esitulweni ngokuhamba kancinci
• Batyebe kakhulu okanye batyebe kakhulu
• Awunakho ukulawula izibilini zakho okanye isinyi
• Nciphise imvakalelo kwindawo yomzimba wakho
• Chitha ixesha elininzi kwindawo enye

Uya kudinga ukuthatha amanyathelo okuthintela ezi ngxaki.

Wena, okanye umntu omkhathalelayo, kufuneka ujonge umzimba wakho yonke imihla ukusuka entloko kuye eluzwaneni. Nika ingqalelo ekhethekileyo kwiindawo apho izilonda zoxinzelelo zihlala zikhona. Ezi ndawo zezi:

• Izithende namaqatha
• Amadolo
• Isinqe
• Umqolo
• Indawo yomsila
• Ingqiniba
• Amagxa namagxa egxalaba
• Umva wentloko
• Iindlebe

Fowunela umboneleli wakho wezempilo ukuba ubona iimpawu zokuqala zezilonda zoxinzelelo. Le miqondiso yile:

• Ubomvu besikhumba
• Iindawo ezishushu
• Isiponji okanye ulusu oluqinileyo
• Ukonakala kwamanqanaba aphezulu esikhumba okanye isifo

Nyanga isikhumba sakho ngobunono ukunceda ukukhusela izilonda zoxinzelelo.

• Xa uhlamba sebenzisa isiponji okanye ilaphu elithambileyo. MUSA ukukrwela nzima.
• Sebenzisa ikhrimu yokuthambisa kunye nokukhusela ulusu kulusu lwakho yonke imihla.
• Iindawo ezicocekileyo nezomileyo ngaphantsi kwamabele akho nasemiphakathini yakho.
• MUSA ukusebenzisa umgubo we-talc okanye iisepha ezomeleleyo.
• Zama ukungahlambi okanye uhlambe yonke imihla. Ingomisa isikhumba sakho ngakumbi.

Yitya iikhalori ezaneleyo kunye neeproteni ukuze uhlale usempilweni.

Sela amanzi amaninzi yonke imihla.

Qinisekisa ukuba iimpahla zakho aziwonyusi umngcipheko wokuba nezilonda koxinzelelo:

• Ziphephe iimpahla ezinemithungo eshinyeneyo, amaqhosha okanye iiziphu ezicofa ulusu lwakho.
• MUSA ukunxiba iimpahla ezixineneyo.
• Gcina iimpahla zakho zingangqinelani okanye zishwabane kwiindawo apho kukho uxinzelelo emzimbeni wakho.

Emva kokuchama okanye ukuhamba kwamathumbu:

• Coca indawo ngoko nangoko. Yoma kakuhle.
• Buza umboneleli wakho malunga nezithambiso ukunceda ukukhusela ulusu lwakho kule ndawo.

Qiniseka ukuba isitulo esinamavili silingana nawe.

• Ngaba ugqirha wakho okanye ugqirha wezonyango ujonge ukulunga kanye okanye kabini ngonyaka.
• Ukuba ufumana ubunzima, cela ugqirha okanye ugqirha wakho ukuba akujonge ukuba usilungele njani isitulo esinamavili.
• Ukuba uziva uxinzelelo naphi na, kufuneka ugqirha okanye ugqirha wakho abukele isihlalo sakho esinamavili.

Hlala kwigwebu okanye ijeli yesihlalo elingana nesitulo sakho esinamavili. Iiphedi zezikhumba zeegusha zendalo ziyanceda ukunciphisa uxinzelelo kulusu. SUKUHLALA phezu kweetafile ezimilise okwe donut.

Wena okanye umntu omkhathalelayo kufuneka ususe ubunzima bakho kwisitulo esinamavili kwisithuba semizuzu eli-15 ukuya kwengama-20. Oku kuya kuthatha uxinzelelo kwiindawo ezithile kunye nokugcina ukuhamba kwegazi:

• Yiya phambili
• Yama kwelinye icala, uze uncike kwelinye icala

Ukuba uyazihambisa (shenxela kwisitulo esinamavili), phakamisa umzimba wakho ngengalo. Musa ukuzirhuqa. Ukuba unengxaki yokudlulisela kwisitulo sakho esinamavili, cela ugqirha wezonyango ukuba akufundise indlela efanelekileyo.

Ukuba umnakekeli wakho uyakudlulisela, qiniseka ukuba bayayazi indlela efanelekileyo yokukuhambisa.

Sebenzisa umatrasi wegwebu okanye lowo ugcwele ijeli okanye umoya. Beka iiphedi phantsi kwezantsi ukufunxa ubumanzi ukunceda ukugcina ulusu lwakho lomile.

Sebenzisa umqamelo othambileyo okanye isiqwenga sogwebu oluthambileyo phakathi kwamalungu omzimba wakho ocinezela omnye komnye okanye ngokuchasene nomatrasi wakho.

Xa ulele ngecala, beka umqamelo okanye ugwebu phakathi kwamadolo akho namaqatha.

Xa ulele ngomqolo, beka umqamelo okanye ugwebu:

• Ngaphantsi kwezithende zakho. Okanye, beka umqamelo phantsi kwamathole akho ukuphakamisa izithende zakho, enye indlela yokunciphisa uxinzelelo kwizithende zakho.
• Ngaphantsi kwendawo yakho yomsila.
• Ngaphantsi kwamagxa kunye namagxa egxalaba.
• Ngaphantsi kwengqiniba zakho.

Ezinye iingcebiso zezi:

• MUSA ukubeka imiqamelo phantsi kwamadolo akho. Ibeka uxinzelelo kwizithende zakho.
• Ungaze uzitsale ukutshintsha indawo okanye ungene okanye uphume ebhedini. Ukurhuqa kubangela ukonakala kolusu. Fumana uncedo ukuba ufuna ukuhamba ebhedini okanye ukungena okanye ukuphuma ebhedini.
• Ukuba omnye umntu uyakuhambisa, kufuneka bakuphakamise okanye basebenzise iphepha lokuzoba (iphepha elikhethekileyo elisetyenziselwe le njongo) ukukuhambisa.
• Guqula indawo yakho zonke iiyure ezi-1 ukuya kwezi-2 ukugcina uxinzelelo lukule ndawo ibenye.
• Amashiti kunye neempahla kufuneka zome kwaye zigude, kungabikho mibimbi.
• Susa naziphi na izinto ezinje ngezikhonkwane, iipensile okanye iipeni, okanye iinkozo zemali ebhedini yakho.
• SUKUYiphakamise intloko yebhedi yakho ibe ngaphezulu kwe-angle ye-30 degree. Ukuthozama kugcina umzimba wakho ungatyibiliki. Isilayidi sinokulimaza ulusu lwakho.
• Jonga ulusu lwakho rhoqo kuyo nayiphi na indawo yokonakala kolusu.

Fowunela umboneleli wakho ngoko nangoko ukuba:

• Uyaqaphela ukuba buhlungu, ukuba bomvu, okanye naluphi na utshintsho kolusu oluhlala ngaphezulu kweentsuku ezimbalwa okanye lube buhlungu, lufudumale, okanye luqale ukukhupha ubofu.
• Isitulo esinamavili asihambelani.

Thetha nomboneleli wakho ukuba unemibuzo malunga noxinzelelo lwezilonda kunye nendlela yokuzikhusela.

Uthintelo lwesilonda sedecubitus; Uthintelo lweBedsore; Uthintelo lwezilonda

• Iindawo apho isifo sokulala senzeka khona

UJames WD, u-Elston DM, nyanga i-JR, i-Rosenbach MA, i-IM ye-Neuhaus. Iidermatoses ezibangelwa zizinto ezibonakalayo. Ku: James WD, Elston DM, Phatha i-JR, iRosenbach MA, i-Neuhaus IM eds. Izifo zikaAndrews zolusu. Umhla we-13. IPhiladelphia, PA: Elsevier; 2020: isahluko 3.

UMarston WA. Unonophelo lwenxeba. Ku: Sidawy AN, Perler BA, ii-eds. Utshintsho lukaRutherford lweeVascular and Therapy ze-Endovascular Therapy. Umhla we-9. IPhiladelphia, PA: Elsevier; I-2019: isahl. 115.

Qaseem A, Humphrey LL, Forciea MA, Starkey M, Denberg TD. IKomiti yeZikhokelo zeKlinikhi yaseMelika yaseMelika yoGqirha. Unyango lwezilonda zoxinzelelo: isikhokelo sonyango esivela kwiKholeji yaseMelika yoGqirha. UAnn Intern Med. Ngo-2015; 162 (5): 370-379. IINKCUKACHA: 25732279 pubmed.ncbi.nlm.nih.gov/25732279/.

• Ukungakwazi ukuzibamba kwesisu
• Isifo sokugubhuka
• Isinyi seNeurogenic
• Ukuchacha emva kokubethwa
• Ukunyamekelwa kwesikhumba kunye nokungahambi kakuhle
• Ukumiliselwa kwesikhumba
• Intlungu yomqolo

• Ukunyamekela ukuxhamla kwemisipha okanye i-spasms
• Ukutya iikhalori ezongezelelweyo xa ugula - abantu abadala
• Multiple sclerosis - ukukhutshwa
• Izilonda zoxinzelelo-yintoni oza kuyibuza ugqirha wakho
• Stroke - ukubhobhoza

• Izilonda zoxinzelelo