Iindlela ezili-10 zokuphelisa ukudumba kweenyawo ekukhulelweni

Umxholo

• 1. Sela amanye amanzi
• 2. Yenza imithambo yeenyawo
• 3. Kuphephe ukuxhoma imilenze yakho
• 4. Phakamisa imilenze yakho
• 5. Kuphephe ukuma kakhulu
• 6. Nxiba izihlangu ezintle
• 7. Ziqhelanise nokwenza umthambo rhoqo
• 8. Massage iinyawo zakho
• 9. Nxiba izitokhwe zokucinezelwa
• 10. Umahluko webhafu
• Yintoni oza kuyitya ukunciphisa ukudumba
• Ijusi yomchamo
• Uya nini kwagqirha

Ukudumba kweenyawo kunye namaqatha yinto eqhelekileyo nengathandekiyo xa ukhulelwe kwaye ingaqala malunga neenyanga ezi-6 zokukhulelwa kwaye iba qatha kwaye ingonwabi ekupheleni kokukhulelwa, xa ubunzima bosana bonyuka kwaye kukho ukugcinwa okungaphezulu kwamanzi.

Ukuphelisa oku kungonwabi, kuyacetyiswa ukuthatha amanyathelo okhuseleko, njengokusela amanzi amaninzi, ukunyusa imilenze, ukunciphisa ukusetyenziswa kwetyuwa okanye ukwenza izinto ezibonakalayo ezinje ngokuhamba, umzekelo, ukuphucula ukujikeleza kwegazi kunye nokunyusa ukupheliswa kwamanzi.

Nangona kunjalo, ukuba iimpawu zokudumba aziphucuki okanye kukho ukudumba ebusweni, intloko ebuhlungu okanye iintlungu ezantsi kweembambo, funa uncedo lwezonyango kwangoko okanye kwigumbi likaxakeka elikufutshane.

Ezinye zeendlela ezilula kodwa ezifanelekileyo zokunciphisa ukudumba kwiinyawo zakho kunye namaqatha zezi:

1. Sela amanye amanzi

Ukunciphisa ukudumba kweenyawo zakho kunye namaqatha kuya kufuneka usele amanzi amaninzi, kuba xa umzimba wakho ufumene amanzi kakuhle ugcina ulwelo oluncinci. Ukongeza, ukusela amanzi ngakumbi kukhuthaza ukuveliswa komchamo, ogcina ususa amanzi kunye neetyhefu emzimbeni.

Indlela yokwenza: Kufuneka usele iilitha ezi-2 ukuya kwezi-3 zamanzi ngosuku, kodwa eyona mali ifanelekileyo inokuvavanywa neengcali zokubelekisa.

2. Yenza imithambo yeenyawo

Ukuzivocavoca ngeenyawo zakho kunye namaqatha kunceda ukuphucula ukujikeleza kwegazi kunye ne-lymphatic, ukunciphisa okanye ukuthintela ukubonakala kokudumba.

Indlela yokwenza: nanini na kunokwenzeka, unokwenza imithambo yeenyawo njengokugoba kunye nokolula iinyawo zakho phezulu nasezantsi ubuncinci amaxesha angama-30, okanye ujikeleze unyawo ngalunye kwisangqa amaxesha ama-8 kwelinye icala kunye namaxesha asibhozo kwelinye.

3. Kuphephe ukuxhoma imilenze yakho

Ukuphepha ukuxhoma imilenze, ukuxhasa iinyawo zakho xa ufuna ukuhlala, kuphucula ukujikeleza kwegazi emilenzeni yakho kwaye kunceda ukuthintela ukudumba ezinyaweni nasemaqatheni.

Indlela yokwenza: kufuneka uphumle iinyawo zakho esitulweni okanye usebenzise ingqokelela yamaphephandaba, iimagazini okanye iincwadi, ukuze iinyawo zakho ziphakamane ngokufanayo namathanga akho. Kwimeko yemisebenzi efuna ukuhlala ixesha elide, kuya kufuneka uphakame kwaye uhambe kancinci, yonke imizuzu engama-60 ukunceda ukuphucula ukujikeleza kwegazi.

4. Phakamisa imilenze yakho

Ukubeka imilenze kulungiselela ukubuyela kwegazi entliziyweni, ukuphucula ukujikeleza kwegazi kwaye ke kuyanceda ukunciphisa ukudumba ezinyaweni nasemaqatheni.

Indlela yokwenza: Kuya kufuneka ulale phantsi kwaye ubeke imilenze yakho phezulu kwi-headboard okanye ungasebenzisa imiqamelo okanye imiqamelo. Le ngcebiso inokwenziwa rhoqo ngalo lonke ixesha lemizuzu engama-20.

5. Kuphephe ukuma kakhulu

Ukuma ixesha elide kwenza kube nzima ukuba igazi libuyele entliziyweni, lonyusa ukugcinwa kolwelo emilenzeni kunye nokufumba kolwelo ezinyaweni, kunokubangela okanye kubangele ukudumba kweenyawo kunye namaqatha.

Indlela yokwenza: thintela ukuma ngaphezulu kweyure ungaphumlanga, ukongeza ekushukumiseni imilenze yakho, ukuguqula amadolo namaqatha, okanye ukuma ngeenzwane zakho ukunceda ithole lakho ukuba lipompe igazi kwimilenze yakho liye entliziyweni yakho ukunqanda okanye ukunciphisa ukudumba ezinyaweni kwaye amaqatha.

6. Nxiba izihlangu ezintle

Ukunxiba izihlangu ezithandekayo ezingangcishi iinyawo zakho ngexesha lokukhulelwa, kuthintela ukugcwalisa iinyawo zakho kwaye kunceda ekuphuculeni ukujikeleza kwegazi kwaye, ke, kuthintela ukugcinwa kolwelo olubangela ukudumba kweenyawo zakho kunye namaqatha.

Indlela yokwenza: umntu kufuneka aphephe ukunxiba izithende eziphakamileyo okanye izihlangu eziqinileyo kwaye akhethe izihlangu ezikhululekileyo ezinje ngeziteki, iiteki okanye izihlangu zamathambo, umzekelo.

7. Ziqhelanise nokwenza umthambo rhoqo

Ukuziqhelanisa nokwenza izinto ezilula zomzimba ngexesha lokukhulelwa njengokuhamba okanye i-aerobics yamanzi, kunceda ukuphucula igazi kunye nokujikeleza kwemithambo emilenzeni kwaye, ke, kuthintela okanye kunciphise ukudumba kweenyawo kunye namaqatha.

Indlela yokwenza: ungaya kukhenketha intaba okanye amanzi i-aerobics ubuncinci imizuzu engama-30, amaxesha amathathu ngeveki, ngokukhokelwa ngutitshala.

8. Massage iinyawo zakho

Unyawo kunye neqatha lokuthanjiswa kunceda ukunciphisa ukudumba ngokuphucula kunye nokukhuthaza ukujikeleza kwegazi kunye ne-lymphatic, kunceda ekupheliseni ulwelo olugqithisileyo, kunye nokuzonwabisa.

Indlela yokwenza: ukwenza umyalezo, kufuneka uthambise iinyawo, amaqatha kunye nemilenze, uhlala usiya kwicala leenyawo usiya entliziyweni. Ukongeza, enye indlela elungileyo yokunciphisa ukudumba kweenyawo kunye namaqatha yimisele ye-lymphatic enokwenziwa yingcali okanye ekhaya. Jonga indlela yokwenza i-lymphatic drainage ekhaya.

9. Nxiba izitokhwe zokucinezelwa

Isitokhwe soxinzelelo singasetyenziswa phantsi kwesikhokelo sengcali yokubelekisa ukunceda ukubuyisa ukubuya kwegazi ukusuka emilenzeni kuye entliziyweni, ukuphucula igazi kunye nokujikeleza kwe-lymphatic, ukuthintela ukudumba kweenyawo kunye namaqatha. Ukongeza, iisokisi zokucinezela zinciphisa imvakalelo yokudinwa emilenzeni.

Indlela yokwenza: Isitokhwe sokucinezelwa kufuneka sibekwe kwakamsinya emva kokuba uvukile, usesikhundleni sokulala kwaye ususe ebusuku ngaphambi kokulala. Kubalulekile ukuba usoloko uqhagamshelana nogqirha ngaphambi kokusebenzisa isitokhwe soxinzelelo ukusebenzisa eyona ifanelekileyo, njengoko kukho iintlobo ezahlukeneyo kunye nobukhulu.

10. Umahluko webhafu

Olunye ukhetho olugqwesileyo lokunciphisa iinyawo namaqatha xa ukhulelwe yindlela eyaziwa ngokuba yi "Umahluko webhafu", eyenziwayo ukutshintshisa ukusetyenziswa kwamanzi ashushu ngamanzi abandayo, akhuthaza ukujikeleza kwemilenze neenyawo.

Bukela ividiyo eneengcebiso zokwenza ibhafu yokuthelekisa:

Yintoni oza kuyitya ukunciphisa ukudumba

Ngexesha lokukhulelwa, ukutyiwa okugqithileyo kwetyuwa kunye nokutya okukhuthaza ukugcinwa kwamanzi, njengemveliso enkonkxiweyo enje ngetuna, isardadi okanye ii-ertyisi, kunye neesoseji ezinje nge-bologna, i-salami okanye i-ham, umzekelo, kufuneka zithintelwe, njengoko zinesodium eninzi ukwakheka kwayo, okusetyenziswa njengendawo yokugcina izinto, kwaye kunokubangela ukwanda kokugcinwa kolwelo kwaye kubangele ukudumba ezinyaweni nasemaqatheni.

Enye indlela yokunciphisa ukudumba kwiinyawo zakho kunye namaqatha kukunyusa ukutya okutyayo njengoko kunceda ukuhambisa umzimba wakho nokuphelisa ulwelo oluninzi kunye nesodiyamu kumchamo wakho, ukunciphisa ukugcinwa kwamanzi kunye nokuthintela ukudumba ezinyaweni nasezinqeni. Oku kutya kubandakanya:

• Iziqhamo: ivatala, iinanapple, ivatala, iorenji, iziqhamo ezinomdla, istrawberry kunye nemon;
• Imifuno: i-watercress, isipinatshi kunye neseleri;
• Iimbotyi: ikhukhamba, iminqathe, ithanga, i-beet, i-tomato kunye negalikhi.

Ukongeza, imifuno eluhlaza emnyama efana ne-kale, i-arugula okanye i-broccoli zityebile kwizakhamzimba ezinjenge potassium kunye nemagniziyam, ezibalulekileyo ekunciphiseni ukugcinwa kolwelo kunye nokudumba ezinyaweni nasemaqatheni.

Oku kutya kunokutyiwa ngohlobo lwendalo okanye kusetyenziswa kwifom purees, iisuphu, iijusi okanye iti, umzekelo. Nangona kunjalo, uninzi lweeyi ezinesiphumo se-diuretic ziyaphikiswa ngexesha lokukhulelwa, njengeparsley kunye neti yehashe kunye nokhathalelo kufuneka luthathwe ukuze zingazityi. Jonga uluhlu olupheleleyo lweeti abangakwaziyo ukuzithathela abasetyhini abakhulelweyo.

Ukongeza, kubalulekile ukuba utye ukutya okunesondlo ngexesha lokukhulelwa ukubonelela izondlo eziyimfuneko kumama nosana. Ngesi sizathu, kuya kufuneka ulandele ugqirha oza kubelekisa kwaye ungenza ukutya phantsi kokhokelo lwengcali yesondlo.

Indlela elungileyo yokunciphisa ukuqokelelwa kweencindi kunye nokukhusela ukudumba kwiinyawo zakho kunye namaqatha ngexa lokukhulelwa, kukulungiselela incindi yomchamo.

Ijusi yomchamo

Le ncindi inceda ukunciphisa ulwelo oluqokelelweyo ezinyaweni nasemaqatheni kwaye lunokuselwa ukusuka kwiiglasi ezi-1 ukuya kwezi-2 ngosuku.

Izithako

• Isilayi esiphakathi se-melon;
• I-200 mL yamanzi ecoconut;
• 1 igqabi lekhaphetshu;
• Umkhenkce ukungcamla.

Imowudi yokulungiselela

Betha zonke izithako kwi-blender uze usele.

Uya nini kwagqirha

Ezinye iimpawu zinokuhamba nokudumba kweenyawo kunye namaqatha kwaye zingabonisa iingxaki zokukhulelwa, ezinje ngoxinzelelo oluphezulu lwegazi, isifo seswekile sokukhulelwa okanye pre-eclampsia, umzekelo.

Ngesi sizathu, kubalulekile ukuba ufune uncedo lwezonyango kwangoko okanye kwisebe likaxakeka elikufutshane ukuba ufumana iimpawu ezibandakanya:

• Ukudumba okukhulu emilenzeni nasezinyaweni;
• Ukudumba ngesiquphe kobuso, izandla okanye iinyawo;
• Ngokukhawuleza intloko;
• Iingxaki zombono ezinjengokubona kufiphele okanye kufiphele, okanye ngokungathi kukho izibane ezidanyazayo emehlweni;
• Intlungu ebuhlungu engaphantsi kweembambo;
• Intlungu;
• Isicaphucaphu okanye ukugabha;
• Ukucofa iinyawo okanye imilenze;
• Kunzima ukuhambisa iminwe yakho.

Ukongeza, ukhathalelo lwangaphambi kokubeleka kufuneka lwenziwe rhoqo ukunqanda ukuqala kweengxaki, ukuqinisekisa ukukhulelwa okugudileyo kunye nokukhula okusempilweni komntwana.

Funda indlela yokuchonga i-preeclampsia xa ukhulelwe.