Olona nyango lulungileyo kwiitampu zeenzwane

Umxholo

• 1. Zolule
• 2. Sebenzisa ubushushu okanye umkhenkce
• Kushushu
• Kuyabanda
• 3. Nyusa umthamo wakho we-electrolyte
• 4. Tshintsha izihlangu zakho
• Izizathu eziqhelekileyo zeekram zenzwane
• Umsebenzi womzimba
• Ubudala
• Iimeko zonyango
• Amayeza
• Ukusilela kwezimbiwa
• Yise kude

Ushwankathelo

Izihlunu zemisipha zihlala zingenabungozi, kodwa oko akuthethi ukuba azibuhlungu. Ukuba uke waba "nehashe le-charley," uyazi ukuba iintlungu ezibukhali, eziqinisa kunokuba nzima kakhulu. Inkampu iyenzeka xa izihlunu ngesiquphe zisebenza kwaye zingaphumli. Inokuchaphazela nasiphi na isihlunu kunye neenzwane ngaphandle.

Uninzi lwabantu luya kuba namava enkampu yemisipha ebomini babo. Sisebenzisa iinzwane zethu yonke imihla ukuhamba, ngenxa yoko bafumana ukuzilolonga- nokuba awungomdlali.Nangona kunjalo, abanye abantu bathambekele ngakumbi kwiimpawu zeemisipha kunabanye.

Uninzi lwabantu luyakwazi ukuphatha ngempumelelo iitramps zenzwane ngamayeza asekhaya adweliswe ngezantsi. Nangona kunjalo, ukuba ufumanisa ukuba iicramps zakho azihambi okanye ziya zisiba mbi, thetha nogqirha wakho.

1. Zolule

Rhoqo, ukuzolula rhoqo kunye nokwenza umthambo kuya kukunceda uphephe iicramps. Umbutho waseMelika wamathambo kunye noMbutho we-Ankle ucebisa le mithambo ilandelayo yokugcina iinyawo zakho ziguquguquka:

• Ukuphakamisa inzwane. Phakamisa isithende sakho emhlabeni ukuze iinzwane zakho kunye nebhola yonyawo lwakho kuphela zichukumise umgangatho. Bamba imizuzwana emi-5, ezantsi, kwaye uphinde amaxesha ali-10.
• Uzwane flex okanye inqaku. Flex unyawo lwakho ukuze ubhontsi wakho omkhulu ubonakale ngathi ukhomba kwicala elinye. Bamba imizuzwana emi-5 kwaye uphinde amatyeli ali-10.
• Uzwane kunye netawuli curl. Gobela zonke iinzwane zakho ngokungathi uzama ukuzifaka phantsi konyawo lwakho. Bamba imizuzwana emi-5 kwaye uphinde amatyeli ali-10. Ungabeka itawuli emhlabeni kwaye usebenzise iinzwane zakho kuphela ukuyibamba.
• Ukuthathwa kweMarble. Beka amabhastile angama-20 phantsi. Inye ngexesha, zithathe kwaye uzibeke kwisitya usebenzisa iinzwane zakho kuphela.
• Ukuhamba kwesanti. Ukuba unethamsanqa ngokwaneleyo ukuba ufike elunxwemeni, ukuhamba unganxibanga zihlangu entlabathini kunokunceda ukuthambisa nokuqinisa izihlunu ezinyaweni nasezinzwaneni.

2. Sebenzisa ubushushu okanye umkhenkce

Kushushu

Ubushushu bunokunceda izihlunu eziqinileyo ukuba ziphumle. Faka isicelo setawuli efudumeleyo okanye iphedi yokufudumeza kuzwane oluxineneyo. Unokuntywila unyawo lwakho emanzini ashushu.

Kuyabanda

Umkhenkce unganceda ekuthomalaliseni iintlungu. Thambisa ngobunono inzwane yakho usebenzisa ipakethi ebandayo okanye umkhenkce osongelwe ngetawuli. Ungaze ubeke umkhenkce ngqo kulusu lwakho.

3. Nyusa umthamo wakho we-electrolyte

Ukubila kwenza umzimba wakho ukhulule ityuwa kunye neeminerali, ngakumbi i-calcium, i-potassium kunye ne-magnesium. Amanye amayeza, anjenge-diuretics, nawo abangela ukuba umzimba wakho uphulukane neeminerali. Ukuba awufumani amanqanaba e-calcium anconywayo yemihla ngemihla (1,000 mg), potassium (4,700 mg), kunye nemagnesium (400 mg), oku kutya kunokukunika amandla:

• iyogathi, ubisi olunamafutha asezantsi, kunye netshizi zonke ziphezulu kwi-calcium
• isipinashi kunye ne-broccoli yimithombo elungileyo ye-potassium kunye nemagniziyam
• Iiamangile ziphezulu kwimagnesium
• Iibhanana ziphezulu kwi-potassium kwaye zintle ngaphambi kokuzilolonga

4. Tshintsha izihlangu zakho

Uhlobo lwezihlangu ozinxibileyo lunokubangela neenzonzobila zeenzwane. Umzekelo, ukuchitha usuku lonke kwizithende eziphakamileyo kunokunyusa umngcipheko weenzipho zeenzwane. Izicathulo ezinesithende eziphakamileyo zinokucofa iinzwane kwaye zibeke uxinzelelo kwibhola yonyawo lwakho.

Abadanisi, iimbaleki, kunye nezinye iimbaleki banokufumana iinzwane ezinqabileyo zokunxiba uhlobo olubi lwezihlangu kwimilo yonyawo lwabo. Jonga izitayile ngebhokisi yeenzwane ebanzi kwaye uziphose izithende ukuba zibangela ukungonwabi.

Izizathu eziqhelekileyo zeekram zenzwane

Umsebenzi womzimba

Ukuphelelwa ngamanzi emzimbeni kunye nokugqithisa komzimba zizinto eziqhelekileyo ezibangela ukuba umntu abe necramp ngexesha lokuzilolonga. Xa uphelelwe ngamanzi emzimbeni, amanqanaba e-electrolyte kumzimba wakho wehla, onokuthi ukhokelele kwimisipha.

Ubudala

Njengoko abantu bekhula, baphulukana nobunzima bemisipha. Imisipha eseleyo kufuneka isebenze nzima. Ukuqala kwi-40s yakho yokuqala, ukuba awusebenzi rhoqo, izihlunu zinokufumana uxinzelelo ngokulula, zikhokelela kwiitampu.

Iimeko zonyango

Iikhram zesisu zinokuba yinto eqhelekileyo kubantu abaneemeko zonyango ezinje ngesifo seswekile okanye isifo sesibindi. Abantu abanesifo seswekile basemngciphekweni we-peripheral neuropathy, imeko ebangela ukonakala kwimithambo-luvo eminweni nasezinzwaneni. Xa le mithambo ingasebenzi kakuhle, unokufumana iintlungu kunye necramping. Ukuba isibindi sakho asisebenzi ngokuchanekileyo, asinakucoca iityhefu egazini. Ukwakhiwa kweetyhefu kunokukhokelela kwiimpawu zesisipha kunye ne-spasms.

Amayeza

Kwabanye abantu, amayeza athile anegalelo kwizikram. Oku kunokubandakanya i-diuretics kunye nokwehlisa amayeza e-cholesterol, njenge-statins kunye ne-nicotinic acid.

Ukusilela kwezimbiwa

Ukuba ne-sodium encinci, i-potassium, i-calcium, okanye i-magnesium emzimbeni wakho kunokuba ngumthombo weenkampu zakho. Ezi zimbiwa zonke zibalulekile kwimisipha nakwimithambo-luvo kunye noxinzelelo lwegazi.

Yise kude

Iinzwane zakho zinokuxinana ngenxa yezizathu ezahlukeneyo, kodwa uninzi lwazo alukho nzulu. Izisombululo ezilula onokuzenza ekhaya zinokuhamba umgama omde ekuthomalaliseni iinzipho ezinzwaneni.