I-craw yomhlathi: kutheni isenzeka kwaye yenzeni

Umxholo

• Iimpawu eziphambili
• Indlela yokuthomalalisa iintlungu
• Kutheni inkampu iyenzeka

Ukuxinana emhlathini kwenzeka xa izihlunu zommandla ophantsi kwesivumelwano sesilevu ngokungathandabuzekiyo, zibangela iintlungu kulo mmandla, ubunzima bokuvula umlomo kunye nemvakalelo yebhola enzima kuloo ndawo.

Ke, njengalo naluphi na olunye uhlobo lwenkampu, le meko ibangela iintlungu ezininzi kwaye zihlala zivela emva kokuzamla, xa kufuneka kusetyenziswe ezi zihlunu, zaziwa njenge genioglossus kunye geniohyoid, ukuphakamisa ulwimi.

Nangona kungonwabisi kwaphela, ukunyathela emhlathini kuhlala kuyimeko yethutyana esisombulula kwimizuzu embalwa, kungafuneki nyango lukhethekileyo.

Iimpawu eziphambili

Olona phawu luphambili lokuxinana emhlathini, okanye phantsi kwesilevu, kukuvela kweentlungu eziqatha kummandla. Nangona kunjalo, kuqhelekile ukuba iintlungu zihambe kunye:

• Kunzima ukuvula okanye ukuhambisa umlomo;
• Ulwazelelo lolwimi oluqinileyo;
• Ubukho bebhola enzima phantsi kwesilevu.

Ngamanye amaxesha, iintlungu zinokuchaphazela intamo neendlebe, ngakumbi xa zihlala imizuzu eliqela.

Indlela yokuthomalalisa iintlungu

Enye yezona ndlela zilula kwaye zikhawulezayo zokuthomalalisa iintlungu ezibangelwa ziinkampu kukunika umyalezo opholileyo kwimisipha, usebenzisa incam okanye amaqhina. Nangona kunjalo, ukusebenzisa ubushushu kuloo ndawo kunokunceda, ngakumbi xa inkampu icotha ukuba inyamalale.

Emva kokuba inkampu inyamalale, kuyinto eqhelekileyo ukuba iintlungu ziyekwe kodwa zihlale ithuba elithile, kuba kuyinto eqhelekileyo ukuba izihlunu zibe buhlungu, zifuna ixesha lokuphola.

Ukongeza, njengokuba iicramps ziqhelekile, zikhona iindlela zokuzama ukubathintela ukuba zingaphinde zenzeke, njengokuvula umlomo kancinci, nanini na xa ufuna ukuzamla, kunye nokuzama ukugcina ulwimi lwakho phantsi komlomo, ukunqanda ukwenza isivumelwano izihlunu kwingingqi.

Kutheni inkampu iyenzeka

Kwiimeko ezininzi, inkampu iyenzeka emva kokuzamla, xa kukho ukujiya okugqithisileyo nokukhawulezayo kwezihlunu ezinoxanduva lokuphakamisa ulwimi. Nangona kunjalo, ezinye iimeko ezinokubakho kwimvelaphi yeqampu zibandakanya:

• Thetha ixesha elide ngaphandle kokuphumla: esi sizathu sihlala siqhubeka kootitshala okanye kwiimvumi, umzekelo;
• Uhlafune kakhulu: inokwenzeka xa uneqhekeza elikhulu kakhulu lokutya okanye xa ukutya kunzima kakhulu;
• Ukusilela kweMagnesium kunye ne-potassium: Ukungabikho kwezi zimbiwa kubangela ukubonakala kwe-spasms kwiimisipha ezininzi zomzimba;
• Ukungabikho kwe-vitamin B: ukongeza kunqongophala kwezimbiwa, ukunqongophala kwalo naluphi na uhlobo lobunzima bevithamini B kunokubangela ukuba unqanqatheke rhoqo kuwo nawuphi na umsipha emzimbeni;
• Ukuphelelwa ngamanzi emzimbeni: ukunqongophala kwamanzi emzimbeni kuthintela nokusebenza kwezihlunu, ukuququzelela ukubonakala kweekram.

Ukongeza, ukudinwa kakhulu okanye uxinzelelo olugqithisileyo kunokubangela ukuqala kweenkampu, kuba zithintela ukusebenza kwesiqhelo kwenkqubo yemithambo-luvo.

Ke, ukuba inkampu iyenzeka rhoqo, kubalulekile ukudibana nogqirha ukujonga ukuba ngaba sikhona isizathu esifuna unyango oluthe kratya.