Iikram zokukhulelwa: Izizathu ezi-6 eziphambili kunye nokwenza

Umxholo

• 1. Ukudinwa ngokugqithiseleyo
• 2. Ukutyeba
• 3. Iingxaki zokujikeleza
• 4. Ukuphelelwa ngamanzi emzimbeni
• 5. Ukungabikho kwe-calcium okanye i-magnesium
• 6. I-thrombosis enzulu yemithambo
• Ungayithintela njani ikram ekubeni iphinde yenzeke
• Ngaba ikram xa ukhulelwe iyingozi?

Ukubonakala kweekram xa ukhulelwe kuyinto eqhelekileyo kwaye ichaphazela phantse isiqingatha sabasetyhini abakhulelweyo, ngesiqhelo inxulunyaniswa notshintsho oluqhelekileyo ekukhulelweni.

Nangona ayisosizathu senkxalabo, ukubonakala kweekram kufuneka kusoloko kuxelwa kugqirha wezokubelekisa, ngakumbi ukuba kuyenzeka rhoqo, njengoko inokuba luphawu lokwehla kokuphela kwamanzi emzimbeni okanye utshintsho kumaxabiso ezinye izimbiwa, ezinje njenge calcium kunye ne potassium, ezinokuthi zithathe indawo yokuphelisa ukungakhululeki.

Ngokubanzi, iindlela ezilungileyo zokunciphisa iicramps zibandakanya: ukolula umsipha ochaphazelekayo, ukwenza uthambiso kunye nokufaka amanzi anyibilikayo kwindawo. Ukuthintela ukuba bangaveli rhoqo, ukongeza ekubonaneni nengcali yokubelekisa, kubalulekile ukuba uzilolonge rhoqo kwaye ugcine ukutya okunezondlo, okunothile emanzini, iziqhamo, imifuno kunye nembewu.

Ezi zilandelayo zezona zizathu zixhaphakileyo zokukhulelwa kweekram kunye nokuba wenzeni kwimeko nganye:

1. Ukudinwa ngokugqithiseleyo

Esi sesona sizathu sixhaphakileyo sokubonakala kweekram xa ukhulelwe kwaye kuyenzeka kuba ukukhulelwa sisigaba seenguqu ezinkulu emzimbeni womfazi, nto leyo eyenza ukuba umfazi okhulelweyo azive ediniwe kunesiqhelo. Oku kudinwa kungagcina kubeka uxinzelelo olukhulu kwiimisipha, ngakumbi ezo zisemilenzeni, zikhokelela ekubonakaleni kweekram.

Kwenziwe ntoni: Ngokwesiqhelo iindlela ezilula njengokukolula izihlunu, ukumasaja indawo echaphazelekayo kunye nokufaka uxinzelelo olufudumeleyo zanele ukukhulula inkampu.

2. Ukutyeba

Ukunyuka kobunzima sesinye sezizathu eziphambili zokuphuhliswa kweemilenze zomlenze, ngakumbi ngenxa yokukhula kosana, okuphelisa ukufaka uxinzelelo kwimithambo-luvo kunye nemithambo yegazi edlula esiswini iye emilenzeni.

Kungenxa yesi sizathu esi sifo sezihlunu siqala ukubonakala emva kwekota yesithathu, njengoko kuxa umntwana emdala, ebeka uxinzelelo ngakumbi.

Kwenziwe ntoni: ngokufanelekileyo, abafazi kufuneka bazame ukutyeba ngokuthe ngcembe kwaye ngendlela esempilweni. Ukongeza, xa isisu sele sikhulu kakhulu kubalulekile ukuba uphumle ngakumbi emini. Nazi ezinye iingcebiso zesondlo ngexesha lokukhulelwa ukunqanda ukufumana ubunzima obungaphezulu.

3. Iingxaki zokujikeleza

Ngexesha lokukhulelwa kuyinto eqhelekileyo ukujikeleza kwegazi kuhamba kancinci ngenxa yesiphumo sokukhulelwa kwehomoni kunye nokonyuka kwevolumu yegazi emzimbeni. Ngesi sizathu, kuyinto eqhelekileyo ukuba igazi liphele liqokelelene kakhulu emilenzeni, lenze ukudumba kunye nokwenza lula ukubonakala kweekram.

Kwenziwe ntoni: indlela elungileyo yokuphepha olu hlobo lwe cramp kukuphumla rhoqo ngalo lonke usuku ngemilenze yakho iphakanyisiwe kancinci, ngaphezulu kwenqanaba lentliziyo yakho, ukuze ukujikeleza kwegazi kube lula.Jonga ezinye iindlela zokulwa ukuqokelelwa kolwelo ekukhulelweni.

4. Ukuphelelwa ngamanzi emzimbeni

Amanqanaba afanelekileyo amanzi abaluleke kakhulu ekusebenzeni komzimba wonke, kubandakanya nokukhula kosana. Ngesi sizathu, xa umfazi engaseli manzi ngokwaneleyo, kunokwenzeka ukuba umzimba uzama ukubuyekeza ngokususa amanzi kwiindawo ezingabalulekanga kangako, ukukhusela ukukhulelwa. Enye yeendawo ezinokuchaphazeleka yimicu yemisipha, engaphumeleliyo ukusebenza kakuhle kwaye ibangele necramp.

Ukongeza kwiikram, ezinye iimpawu ezinokunceda ekuchongeni ukoma komzimba kubandakanya ukuziva unxano oluqhubekayo, ukwehla kwenani lomchamo kunye nomchamo omnyama otyheli.

Kwenziwe ntoni: Ngexesha lokukhulelwa kuyacetyiswa ukuba usele phakathi kweiglasi ezi-6 ukuya kwezi-8 zamanzi ngosuku ukunqanda ukomisa. Jonga kule vidiyo ubuchwephesha be4 ukusela amanzi ngakumbi emini:

5. Ukungabikho kwe-calcium okanye i-magnesium

I-calcium kunye ne-magnesium zizimbiwa ezimbini ezibalulekileyo ekusebenzeni kweentsinga zemisipha kwaye, ke ngoko, xa ezinye zingaphantsi kwamaxabiso afanelekileyo, iingxaki ezinje ngeekram zinokuvela.

Kwenziwe ntoni: Kuya kufuneka ubonane nengcali yakho yokubelekisa kuvavanyo lwegazi kwaye uqinisekise amanqanaba e-calcium kunye nemagnesium emzimbeni. Ukuba zitshintshiwe, ugqirha unokuyalela ukuba kusetyenziswe isongezelelo ukubuyisela amanqanaba ezi zimbiwa.

6. I-thrombosis enzulu yemithambo

Esi sesona sizathu sibi kakhulu kodwa sesona sinqabileyo seempawu zeekram xa ukhulelwe. Nangona kunjalo, abasetyhini abakhulelweyo basemngciphekweni owandayo wokwenza amahlwili anokugqiba ukuvala enye yeenqanawa emlenzeni kwaye zikhokelele kwi-vein thrombosis enzulu.

Nangona kunjalo, ukongeza kwi-cramps, i-thrombosis ikwahamba neminye imiqondiso elula yokuchonga njengentlungu ekhawulezileyo neyomeleleyo, ukudumba komlenze, ukuba bomvu kunye nokudumba kwemithambo.

Kwenziwe ntoni: Nanini na xa kukho urhano malunga ne-vein thrombosis enzulu kubalulekile ukuba uye esibhedlele ukuze uqinisekise isifo kwaye uqale isifo. Kwezinye iimeko, i-thrombosis inokuzisombulula ngokwayo kwimizuzu embalwa, ukukhulula iimpawu, kodwa kuyo nayiphi na imeko kuhlala kubalulekile ukuba umfazi okhulelweyo abonwe ngugqirha. Jonga iingcebiso ezi-5 zokuphepha i-vein thrombosis enzulu.

Ungayithintela njani ikram ekubeni iphinde yenzeke

Ezinye iingcebiso ekufuneka zilandelwe ukuthintela iziqendu ezitsha zeekram xa ukhulelwe zezi:

• Yenza imihla ngemihla, njengoko inceda ukubonelela ngokuguqukayo kunye nokulungisa utshintsho kwimeko;
• Ziqhelanise nomsebenzi wokukhanya ukuya kumodareyitha omzimba, njengokuhamba, malunga nemizuzu engama-30 ngosuku, kangangeentsuku ezi-3 ukuya kwezi-5 ngeveki, njengoko bephucula ukomelela, ukutyeba nokujikeleza kwezihlunu
• Kuphephe ukuzilolonga kakhulu, kuba imisebenzi enzima kunye neyoyikisayo inokubangela nokudinwa kunye nokuphambana ngesiquphe kwezihlunu;
• Sela malunga ne-1.5 ukuya kwi-2 yeelitha ngosuku, ukugcina umzimba unamanzi;
• Ukutya ukutya okune-calcium eninzi, i-potassium kunye ne-magnesium, ekhoyo ekutyeni okunjengeavokhado, ijusi yeorenji, iibhanana, ubisi, ibroccoli, imbewu yamathanga, iiamangile, iihazelnuts okanye amandongomane eBrazil, umzekelo.

Nangona oku kutya kutyebile kwiiminerali ezinceda ukunqanda inkampu, kunganyanzeleka ukuba uthathe izongezo ezizityebi kwezi minerali, ekufuneka zithathwe kuphela ngumfazi okhulelweyo xa kubonisiwe ngugqirha.

Jonga ezinye iingcebiso kule vidiyo ilandelayo:

Ngaba ikram xa ukhulelwe iyingozi?

Nangona kungonwabisi kakhulu, ixesha elininzi, ukuba necramps akuyongozi, kuyacetyiswa ukuba silandele iingcebiso esithethe ngazo ukukhulula nokukhusela ezi ziqendu.

Nangona kunjalo, ukuba zivela rhoqo, kuyacetyiswa ukuba uxele kwingcali yokubeleka ngexesha lokukhulelwa, ukuze akwazi ukuphanda izizathu ezinokubakho, ngeedosi zeelectrolyte kunye neevithamini egazini, kwaye, ukuba kukho imfuneko, amisele amayeza athile okulungisa, ezifana nemagniziyam.kodwa iivithamini