Iingcebiso ezi-6 zokunciphisa ukudumba kwemilenze

Umxholo

• 1. Nyusa imilenze yakho
• 2. Sela ulwelo oluninzi imini yonke
• 3. Nciphisa isixa setyuwa
• 4. Ziqhelanise nokwenza umthambo
• 5. Ukuphulula
• 6. Ukusetyenziswa kwamayeza

Ukudumba emilenzeni yimeko engathandekiyo kwaye kunokubangela ubunzima ekuhambiseni imilenze kunye nokwenza ulusu lube lula ngakumbi. Ukunciphisa ukungonwabi okubangelwa kukudumba kwemilenze, kubalulekile ukunyusa imilenze ekupheleni kosuku, ukunciphisa ukusetyenziswa kwetyuwa kunye nokwenza umthambo rhoqo, umzekelo.

Ukuba ukudumba akupheli kwiintsuku ezi-3 ukuya kwezi-5, kubalulekile ukudibana nogqirha, ujonge unobangela wokudumba, okunokubangelwa kukujikeleza kwegazi okungalunganga, utshintsho kwihomoni, isifo sezintso okanye esentliziyo, ukuthatha ipilisi yolawulo lokuzalwa. kwaye ngenxa yokuhamba okude. Ke ngoko, njengoko ukudumba kunezizathu ezininzi, kubalulekile ukwazi imvelaphi yokudumba ukwenza olona nyango lulungileyo.

Ezinye iingcebiso zokunceda ukunciphisa ukudumba emilenzeni zezi:

1. Nyusa imilenze yakho

Ukuphakamisa imilenze yonke imihla, ngakumbi ekupheleni kosuku, kuyanceda ukukhupha ukudumba emilenzeni kuba kuthanda ukujikeleza kwegazi kunye nenkqubo ye-lymphatic, ukuze igazi eliqokeleleneyo emilenzeni, lijikeleze ngesiqhelo emzimbeni.

Ke kuyacetyiswa ukuba imilenze inyuswe kangangesithuba semizuzu eli-10 ukuya kwengama-20, kwaye umntu angalala phantsi aze aphakamise imilenze, ebashiya beyame ngodonga, okanye baphakamise ngoncedo lomqamelo okanye umqamelo, umzekelo.

2. Sela ulwelo oluninzi imini yonke

Ukusela ubuncinci i-2 yeelitha zamanzi, iijusi okanye iti yokuhambisa umchamo emini kuyanceda ukunciphisa ukudumba emilenzeni, njengoko bekhetha ukupheliswa kolwelo olugqithisileyo kunye neetyhefu eziqokelelwe emzimbeni.

Ke, ukhetho olunye kukusela iglasi yamanzi afudumeleyo anejusi yelamuni kunye nejinja ngaphambi kwesidlo sakusasa, kuba ijinja ikhuthaza ukwanda kwinani lomchamo oveliswe imini yonke, ukunciphisa inani lolwelo oluqokelelwe kwinkqubo yokujikeleza kwegazi kunye nokukhulula ukudumba. Jonga ezinye iindlela zeti yokuphelisa ukudumba komlenze.

3. Nciphisa isixa setyuwa

Ukusetyenziswa kakhulu kwetyuwa emini kunokunceda ukuqokelelana kolwelo emzimbeni, olunokubangela ukudumba kwemilenze. Ke, ngokunciphisa ukusetyenziswa kwetyuwa, kunokwenzeka ukuthintela imilenze ekubeni idumbe.

Olunye ukhetho lokutshintsha ityuwa esetyenziselwa ukutya ngexesha lonyaka, yityuwa enuka kamnandi yemifuno, ethi ukongeza ekutyeni okunexesha lokutya inakho ukuzisa ezinye izibonelelo zempilo, ezinje ngokuphuculwa kokujikeleza kunye nokunciphisa ukugcinwa kwamanzi.

Jonga kule vidiyo ilandelayo ngendlela yokulungisa ityuwa yemifuno:

4. Ziqhelanise nokwenza umthambo

Ukuziqhelanisa nemisebenzi yomzimba rhoqo kunokunceda ekunciphiseni ukudumba kwemilenze, kuba ngokwenza umthambo kuyenzeka ukuba kuphuculwe ukujikeleza kwegazi kunye ne-lymphatic, ukuthintela ukuqokelelana kolwelo emzimbeni, ngakumbi emilenzeni.

Ke, kubalulekile ukuba umntu aziqhelanise nokuhamba, ukubaleka, ukudanisa kunye / okanye ukuzilolonga rhoqo kwaye ngokuhambelana nesikhokelo sobungcali kwezemvelo, kuba ngale ndlela kunokwenzeka ukunciphisa ukudumba kwemilenze ngokufanelekileyo .

5. Ukuphulula

Ukuthanjiswa kwemilenze kukwalukhetho olufanelekileyo lokuphelisa ukudumba, kwaye kuyacetyiswa ukuba ukwenze ekupheleni kosuku. I-massage kufuneka yenziwe kwicala lomzimba, oko kukuthi, umntu kufuneka acinezele iitapile zomlenze ecaleni kwenyawo kwaye, ngokugcina, ucinezele, slayida isandla ukuya edolweni. Ngale ndlela, kunokwenzeka ukuba kusebenze ukujikeleza kwegazi kunye ne-lymphatic kunye nokunceda ukunciphisa ukudumba.

6. Ukusetyenziswa kwamayeza

Xa ukudumba emilenzeni kungaphucuki ngamanyathelo asekhaya njengokunyusa imilenze, ukunciphisa inani leetyuwa elisetyenzisiweyo kunye nokwandisa ukusetyenziswa kwamanzi kunye neetayi zedisi, ugqirha unokucebisa ukuba kusetyenziswe amanye amayeza anokuphucula ukujikeleza kwegazi kunye ne-lymphatic , ke, phelisa imilenze edumbileyo.

Iyeza eliboniswe ngugqirha linokwahluka ngokwendlela yokuvuvukala emilenzeni, kwaye nokusetyenziswa kwamachiza okuhambisa umchamo okanye anticoagulant kungabonakaliswa. Zazi ezona zinto zibangela ukudumba emilenzeni kunye nokuba wenzeni.

Jonga le vidiyo ilandelayo ngezinye iingcebiso zokulwa nokudumba kwemilenze: