Iingcebiso ezili-10 zokuNyanga iinyawo ezidumbileyo kwisifo seswekile

Umxholo

• Iswekile kunye nokudumba
• 1. Sebenzisa iikawusi zoxinzelelo
• 2. Nyusa iinyawo zakho
• 3. Zilolonge rhoqo
• 4. Ukunciphisa umzimba
• 5. Hlala hydrated
• 6. Nciphisa ityuwa
• 7. Vuka uhambe rhoqo ngeyure
• 8. Zama izongezo zemagniziyam
• 9. Linga ngeeoyile ezifanelekileyo
• 10. Thambisa iinyawo zakho kwi-Epsom ityuwa
• Uza kubona nini ugqirha?
• Umgca wezantsi

Ukudumba okugqithisileyo kweenyawo kunye namaqatha okubangelwa kukufumba kolwelo kwizicwili kuthiwa yi-edema. Inokubekwa kwindawo yalo naliphi na ilungu lomzimba wakho okanye ngokubanzi.

Ukudumba kuqhelekile emva kokutya ukutya okunetyiwa kunye nokuhlala kwindawo enye ixesha elide. Abanye abantu banokufumana ukudumba ngenxa yotshintsho lwehomoni. Nangona kunjalo, ayizizo kuphela izizathu ezibangela ukudumba.

Isifo seswekile sinokubangela ukudumba okanye ukudumba ezinyaweni nasemaqatheni. Ukudumba kwabantu abanesifo seswekile kuhlala kubangelwa zizinto ezinxulumene nesifo seswekile, ezinje:

• ukutyeba kakhulu
• Ukuhamba kakubi
• ukungoneli kwemithambo
• iingxaki zentliziyo
• iingxaki zezintso,
• iziphumo ebezingalindelekanga zonyango

Kwiimeko ezinqabileyo, i-edema inokubangelwa kukwanda konyamezelo lokuba nee-capillaries ezivuzayo okanye ngamanye amaxesha ekuthatheni isixa esikhulu se-insulin.

Iswekile kunye nokudumba

Isifo seswekile yimeko apho umzimba ungavelisi nayiphi na okanye i-insulin eyaneleyo.I-insulin yihomoni efihliweyo yipancreas. Inceda iiseli zakho zifunxe iswekile.

Ukuba umzimba wakho awusebenzisi i-insulin ngokufanelekileyo, amanqanaba aphezulu eswekile (iswekile) anokuqokelela egazini lakho. Ukuba ishiywe inganyangwa, amanqanaba aphezulu eswekile angonakalisa ulungelelwaniso lwemithambo yegazi encinci. Lo monakalo unokubangela ukujikeleza kwegazi okungalunganga.

Xa igazi lakho lingajikelezi kakuhle, ulwelo lubanjiswa kwiindawo ezithile zomzimba wakho, ezinjengemilenze, amaqatha neenyawo.

Ukuba unesifo seswekile, ngenxa yotyekelo lokunyanga kancinci, ukudumba kunokubakho emva konyawo okanye iqatha.

Ixesha elingaphezulu, iswekile ephezulu yegazi inokonakalisa imithambo-luvo kwiziphelo zakho ezisezantsi nakwezinye iindawo zomzimba wakho. Oku kunokukhokelela ekungabikho, okwenza kube nzima ukufumanisa ukulimala njengama-sprains, fractures, kunye nokusika.

Ukungafunyanwa okungafunekiyo kunye nokwaphuka kunokubangela ukudumba. Ukongeza, ukusikwa okunganyangekiyo kungosuleleka kwaye kudumbe.

Thetha nogqirha wakho kuqala malunga naluphi na ukudumba ojamelana nako, njengoko ngamanye amaxesha i-edema inokuba sisalathiso kubukho bengxaki engunobangela onjengentliziyo, izintso, okanye isifo sesibindi.

Ukuba unesifo seswekile, kubalulekile ukuba ujonge iinyawo zakho rhoqo ukusika, ukukrala, kunye nokunye ukonzakala. Jonga ingcali yeenyawo ngamaxesha athile ukujonga iingxaki zokuhamba okanye ukonakala kwemithambo-luvo kwiziphelo zakho ezisezantsi.

Ukuba ufumana ukudumba kwisifo seswekile, nazi iingcebiso ezili-10 zokunceda ukulawula ulwelo ezinyaweni zakho.

1. Sebenzisa iikawusi zoxinzelelo

Iisokisi zokucinezela zinceda ukugcina inani elifanelekileyo loxinzelelo kwiinyawo zakho nasemilenzeni. Oku kunokuphucula ukujikeleza kwegazi ezinyaweni zakho kunye nokunciphisa ukudumba.

Ungathenga iikawusi zoxinzelelo kwivenkile yokutya, ikhemesti, okanye ivenkile yokuthenga. Ezi kawusi ziyafumaneka kumanqanaba ahlukeneyo, kubandakanya ukukhanya, okuphakathi kunye nobunzima. Thetha nogqirha wakho ukuba awuyazi inqanaba lokuthenga.

Kubalulekile ukuba iikawusi zoxinzelelo azixineki kakhulu, ke qala ngokukhanya kokukhanya kwaye wandise uxinzelelo xa kukho imfuneko. Isokisi yokucinezelwa exinene kakhulu inokuthintela ukujikeleza. Kwakhona kubalulekile ukuba iikawusi azibekwa phezu kwamanxeba avulekileyo okanye izilonda.

Iisokisi zokucinezela zigubungela ithole lakho ukuya emadolweni. Banxibe njengeekawusi eziqhelekileyo emini, kwaye ususe ngaphambi kokulala. Thetha nogqirha wakho ukuze ubone ukuba ufuna ukuzigqoka ngomlenze omnye okanye zombini.

Unokufaka iikawusi zoxinzelelo ngelixa ubhabha ukuba uqhele ukudumba. Ukujonga ukuba kulungile kuwe, thetha nogqirha wakho.

2. Nyusa iinyawo zakho

Ukuphakamisa unyawo lwakho ngaphezulu kwenqanaba lentliziyo kunokunceda ekunciphiseni ukugcinwa kolwelo kwinxalenye esezantsi yomzimba wakho. Endaweni yokuqokelela ulwelo elunyaweni lwakho, ulwelo lubuyela emzimbeni wakho.

Unako ukuphakamisa unyawo lwakho ngelixa uhleli esofeni okanye ulele ebhedini. Sebenzisa imiqamelo ukugcina umlenze wakho uqhubekile, umqamelo wokuphakamisa unyawo, okanye ingqokelela yeencwadi zeefowuni.

Ukuba uhleli edesikeni kwaye awukwazi ukugcina imilenze yakho ingaphezulu kwenqanaba lentliziyo, ukusebenzisa i-ottoman kunokubonelela ngesiqabu ekudumbeni. Imilenze ePhakamileyo kwi-yoga pose inokunceda. Nantsi indlela yokwenza:

1. Lala ngomqolo kwaye ubeke iimpundu zakho kufutshane nodonga ngokusemandleni.
2. Ngelixa ulele phantsi, phakamisa imilenze yakho kwaye uyiphumze eludongeni.
3. Bamba esi sikhundla malunga nemizuzu emi-5 ukuya kweli-10.

3. Zilolonge rhoqo

Ukungasebenzi kunokunyusa ukudumba ezinyaweni zakho. Yenza umzamo odibeneyo wokuhamba kangangoko kunokwenzeka imini yonke. Ukuzivocavoca akuncedi kuphela ekulawuleni ubunzima kunye nokuphucula iswekile yegazi, kunokukhuthaza ukujikeleza kwegazi kunye nokunciphisa ukuvuvukala.

Khetha imithambo engenasisindo njengokuqubha, ukuhamba ngebhayisikile nokuhamba. Cwangcisa imizuzu engama-30 yokuzivocavoca iintsuku ezininzi zeveki.

4. Ukunciphisa umzimba

Ukuphulukana nobunzima kunceda ukunciphisa ukudumba kwiziphelo zakho ezisezantsi. Izibonelelo zokugcina ubunzima obunempilo zibandakanya iintlungu ezingaphantsi, umngcipheko ophantsi wesifo sentliziyo, kwaye kuya kuba lula ukugcina inqanaba leswekile yegazi eliqhelekileyo.

Xa iswekile yegazi lakho ikuluhlu ekujoliswe kulo, akunakufane kwenzeke ukuba ube nomonakalo kwimithambo yegazi yakho, enokuthi ikhokelele ekujikelezeni okungafanelekanga kunye nokudumba.

5. Hlala hydrated

Ukuba umzimba wakho ugcina ulwelo, ukusela amanzi amaninzi kunokubonakala ngathi akunampembelelo. Kodwa kokukhona uthatha ulwelo, kokukhona ulwelo uya kulukhupha ngokuchama.

Kwaye umzimba ubambelela emanzini ongezelelweyo xa uphelelwe ngamanzi emzimbeni. Cinga ukusela iiglasi zamanzi ezisi-8 ukuya kwezi-10 ngosuku ukuphucula ukudumba.

Ngaphambi kokunyusa ukungenisa kwakho amanzi, jonga ugqirha wakho kuqala ukuba unelungelo lokuba ulungele. Ngamanye amaxesha, ukuba i-edema ingenxa yeengxaki zentliziyo okanye iingxaki zesibindi, ugqirha unokukucebisa ukuba uthintele ukutya kwakho okungamanzi.

6. Nciphisa ityuwa

Ukutya ukutya okunetyiwa kakhulu kunokubangela ukudumba kubenzima. Endaweni yetyuwa, pheka ngamayeza afana nala:

• umgubo wegalikhi
• oregano
• rosemary
• thyme
• paprika

Ngokwe-Mayo Clinic, umndilili waseMelika usebenzisa malunga ne-3,400 milligrams (mg) yesodium ngosuku, kodwa izikhokelo zicebisa ukuba kungabikho ngaphezulu kwe-2,300 mg ngosuku.

Ukuba unesifo seswekile, unokufuna ukutya ityuwa encinci. Thetha nogqirha wakho ukuze ubone ukuba ingakanani ityuwa onokuyitya ngokukhuselekileyo ngemini. Ukunciphisa, yitya ngakumbi iziqhamo kunye nemifuno, musa ukuthenga ukutya okucutshungulwayo, kwaye ujonge izinto ezisezantsi ezinesodium.

7. Vuka uhambe rhoqo ngeyure

Ukuhlala ixesha elide kunokunyusa ukudumba. Yenza inqaku lokuvuka ubuncinci kube kanye ngeyure kwaye uthathe uhambo olufutshane lwemizuzu emithathu ukuya kwemihlanu ukukhuthaza ukujikeleza kwegazi. Kunokuba luncedo ukunxiba esweni umsebenzi esikukhumbuza ukuba uhambe iyure nganye.

8. Zama izongezo zemagniziyam

I-Magnesium sisondlo esinceda ukulawula ukusebenza kwentliziyo kunye namanqanaba eswekile yegazi. Ukugcina ulwelo okanye ukudumba kunokuba luphawu lokusilela kwemagniziyam.

Ukunceda ukulungisa ukusilela, thatha i-200 ukuya kwi-400 mg ye-magnesium ngosuku. Thatha izongezo zemagniziyam njengoko kuyalelwe. Thetha nogqirha wakho kuqala ukuba uthatha amanye amayeza okanye uneengxaki zempilo.

Ukuthatha isixa esiphakamileyo sesongezo sokutya semagniziyam kunokukhokelela kurhudo, ukuxinana kwesisu, kunye nesicaphucaphu. Iingxaki ezinzima zokuncedisa zibandakanya ukubetha kwentliziyo okungaqhelekanga kunye nokubanjwa kwentliziyo.

Ukuba unesifo esinganyangekiyo sezintso, ukongezwa kunokubangela i-magnesium eyakhiweyo egazini lakho, enokuthi ikhokelele ekubeni buthathaka kwezihlunu.

9. Linga ngeeoyile ezifanelekileyo

Ukusetyenziswa kwezihloko zeoyile ezithile kubalulekile kunokuphucula ukujikeleza kwegazi. Umzekelo, i-lavender oyile ixeliwe ukuba iyanceda ukuphucula ukujikeleza kwegazi kunye nokunciphisa i-edema.

Ezinye iioyile eziyimfuneko ezinokuthi zinciphise ukudumba zibandakanya i-peppermint, i-chamomile, kunye ne-eucalyptus, nangona kungekho phando lwaneleyo ukubonisa ubungqina bokusebenza kwala machiza.

10. Thambisa iinyawo zakho kwi-Epsom ityuwa

Ityuwa ye-Epsom sisixhobo se-magnesium sulfate esinceda ukunciphisa iintlungu kunye nokunciphisa ukudumba. Gcwalisa ibhafu yeenyawo okanye ibhafu ngamanzi kwaye uthule ityuwa encinci ye-Epsom emanzini. Gcoba iinyawo zakho kangangemizuzu eli-15 ukuya kwengama-20.

Ukuba unesifo seswekile, qiniseka ukuba uvavanya ubushushu bamanzi ngezandla zakho kuqala ukunqanda ukwenzakala elunyaweni lwakho.

Uza kubona nini ugqirha?

Ukuba ukuvuvukala kwakho kukutsha, kuya kusiba mandundu, okanye kubanzi, jonga ugqirha wakho. Banokuyiqonda imeko yakho kwaye baqonde ukuba loluphi unyango olunokukulungela.

Ukudumba komntu onesifo seswekile kunokubangelwa yimeko enxulumene nesifo seswekile, ezinje:

• ukungoneli kwemithambo
• ukutyeba kakhulu
• ukumelwa yintliziyo
• iingxaki zesibindi okanye zezintso
• lymphedema
• iziphumo ebezingalindelekanga zamayeza,
• amanqanaba aphantsi eprotheni

Jonga ugqirha wakho ngenyawo, umlenze, okanye ukudumba kwamaqatha okungaphuculiyo ngamayeza asekhaya.

Kuya kufuneka uphinde ubone ugqirha ngokudumba okwenzeka kuphela kwicala elinye lomzimba wakho. Oku kunokuba ngumqondiso we-vein thrombosis enzulu, eyigazi elenza igazi elinye okanye nangaphezulu kwimithambo enzulu emlenzeni wakho. Le meko inokubangela iintlungu, ukudumba, okanye ukungabi nazimpawu kwaphela.

Kwakhona, yenza inqaku lokujonga iinyawo zakho rhoqo amanxeba ukuthintela usulelo. Ukuba unezilonda, izilonda, okanye izilonda ezingapholiyo, bona ugqirha.

Umgca wezantsi

Ukudumba ezinyaweni kunokwenzeka okanye ngaphandle kweswekile, nangona isifo seswekile sihlala sinxulunyaniswa nokudumba komlenze ngenxa yezizathu ezininzi.

Unyango lwasekhaya njengokuphakamisa iinyawo zakho, ukwenza umthambo, kunye nokuhlala unamanzi ngamanye amaxesha kunokulwa nokudumba. Nangona kunjalo, kubalulekile ukuba uthethe nogqirha wakho malunga naluphi na ukudumba okutsha okanye okungapheliyo.