Nguwuphi umthambo olungele abantu abaneCrohn's?

Umxholo

• Yintoni isifo sikaCrohn?
• Izibonelelo zokuzilolonga
• Ukuzivocavoca umzimba ngokuphakathi kweAerobic
• Ukuxhathisa uQeqesho
• I-yoga kunye ne-Tai Chi
• I-3 Yoga ibangela ukuKhuthaza ukugaywa
• Yakha indlela ekhuselekileyo neyonwabisayo

Ukuzilolonga kubalulekile

Ukuba unesifo sikaCrohn, usenokuba ukhe weva ukuba iimpawu zinokuncedwa ngokufumana umthambo olungileyo wokuzilolonga.

Oku kunokukushiya uzibuza: Ungakanani umthambo kakhulu? Nguwuphi owona umthambo ulungileyo ukunceda ukunciphisa iimpawu? Ngaba ukuzilolonga okuthile kunokwenza ukuba iimpawu zibe mbi?

Ukuzilolonga yinxalenye ebalulekileyo yendlela yokuphila esempilweni. Imisebenzi ye-aerobic ephakathi, uqeqesho olunganyangekiyo, kunye neyoga okanye i-tai chi inokukunceda ulawule iimpawu zakho. Banokukunceda ukonwabele ukubangcono kwezempilo, indawo ebalulekileyo yokuhlala kakuhle nasiphi na isifo.

Yintoni isifo sikaCrohn?

Isifo sikaCrohn luhlobo lwesifo sokukrala kwamathumbu (IBD). Kubangela ukuba ulwelo lwendlela yakho yokucola ukutya ludume. Oku kunokubangela iimpawu ezinobunzima, ezinokuthi zinyamalale ngexesha lokuxolelwa.

Akukho nonyango eyaziwayo yesifo sikaCrohn. Nangona kunjalo, ungathatha amanyathelo ukunciphisa iimpawu zakho. Ukongeza ekulandeleni ukutya okhethekileyo, zama ukulawula amanqanaba oxinzelelo. Uxinzelelo lunokuchaphazela ukutya kwakho kwaye lubangele iimpawu zeCrohn's ukuba zivele.

Ukuzivocavoca rhoqo kunokukunceda ukuba unciphise uxinzelelo kwaye kunokukhuthaza ukwetyisa okuhle.

Izibonelelo zokuzilolonga

Ngelixa uninzi lwabantu abaneCrohn's lusazi ukuba alukho unyango lwesi sifo, abaninzi banomdla wokufumana iqhinga elilula lokuphelisa iimpawu. Ngelishwa, akukho lula kangako. Ukuthumela iimpawu zakho kuxolelo, kuya kufuneka unciphise ukudumba, ukulungisa iingxaki kumzimba wakho, okanye zombini.

Akukho siqhelo somthambo sinokuzicacisa iimpawu zakho. Nangona kunjalo, umthambo unokukunceda ukusebenza ngokukuko kokugaya ukutya ngokufanelekileyo. Inokukunceda ugcine impilo esempilweni iyonke, enokunciphisa iimpawu zakho, inyuse amanqanaba akho amandla, kwaye yomeleze amajoni akho omzimba.

Iingcali zikholelwa ukuba ukuzilolonga kukhulula iimpawu zeCrohn ikakhulu ngokunciphisa uxinzelelo lwakho. Kuba uxinzelelo lunokuyenza mandundu imeko yakho yokwetyisa, ukuzilolonga rhoqo kunye neminye imisebenzi yokunciphisa uxinzelelo inokunika isiqabu esamkelekileyo. Ukuzivocavoca umzimba kunokunceda ekunciphiseni iimpawu zoxinzelelo, ingxaki eqhelekileyo yeCrohn's.

Ukuzivocavoca kwakhona kunesinye isibonelelo kubantu abaneCrohn's: uthintelo lwe-osteoporosis. I-Crohn's ikubeka emngciphekweni okhulayo we-osteoporosis, kokubini ukusuka kwesi sifo ngokwaso kunye nefuthe elisecaleni lamayeza amaninzi eCrohn. Ukuzilolonga umzimba kuyaziwa ukunceda ukuthintela i-osteoporosis ngokunciphisa isantya sokulahleka kwethambo. Inokukunceda ukuba uhlakulele ukulinganisela okungcono kunye namandla omzimba, onokunciphisa umngcipheko wokuwa kunye nokuqhekeka kwethambo.

Ukuzivocavoca umzimba ngokuphakathi kweAerobic

Xa unesifo sikaCrohn, ukusebenza ngamandla okunempembelelo ephezulu kunokukushiya uziva uhlaziyekile. Ugqirha wakho uya kuphakamisa imisebenzi ephantsi ye-aerobic. Umzekelo, cinga ngokuhamba isiqingatha seyure amatyeli aliqela ngeveki. Olunye ukhetho olunefuthe eliphantsi lubandakanya ukuhamba ngebhayisikile, ukuqubha, kunye namanzi aerobics.

Uphononongo olupapashwe kufunyenwe ukuba ukuhamba kathathu ngeveki ngesantya esilinganiselweyo malunga nesiqingatha seyure kuncede abathathi-nxaxheba abanesifo sikaCrohn baphucule iimpawu zabo. Abathathi-nxaxheba bakuphawule ukuphucuka komgangatho wabo wobomi. Bagubungela umgama ophakathi kweekhilomitha ezingama-3.5, okanye malunga neekhilomitha ezimbini, kuhambo ngalunye.

Ukuxhathisa uQeqesho

Izinto ezomeleza izihlunu zibalulekile ukuze uhlale womelele ngokomzimba. Zama ukufaka iiseshoni ezimbini okanye ezintathu zokuzilolonga ezomeleza imisipha kwindlela yakho yokuzilolonga qho ngeveki.

Ngokophando olupapashwe kwiJenali yeCrohn's kunye neColitis, uqeqesho lokuchasa "ngumgangatho wegolide" xa kufikwa ekuthinteleni ukulahleka kwamaminerali amathambo kunye nokuphucula ukwakheka komzimba ebantwini, kubandakanya nabo banesifo sikaCrohn. Sebenzisa ii-band zokuzilolonga, oomatshini, okanye iintsimbi zasimahla ukunika izihlunu zakho ukuzilolonga. Zama ukubandakanya iiseti ezimbini ukuya kwezintathu zokuzilolonga zili-10 ukuya kwezi-12 kwiseshoni nganye. Ukuzivocavoca okuqhelekileyo kubandakanya crunches zesisu, izandiso zangasemva, oomatshini bokushicilela besifuba okanye ama-push-ups, squats, kunye neempumlo. Khumbula ukuphumla kangangemizuzwana engama-15 ukuya kwengama-30 phakathi komsebenzi ngamnye kunye nemizuzu emi-2 ukuya kwemi-3 phakathi kweeseti. Sebenza nomqeqeshi ukuba awuzange wenze imithambo yokuqeqesha amandla ngaphambili. Ukwenza njalo kuya kunceda ekuqinisekiseni ukuba wenza ulandelelwano olufanelekileyo lokuzilolonga kunye nefomu echanekileyo.

I-yoga kunye ne-Tai Chi

I-yoga okanye i-tai chi inokuba sisongezo esihle kwinkqubo yakho yokuziqhelanisa. Zombini ezi ndlela zokuzilolonga zidibanisa iintshukumo ezilawulwa ngononophelo kunye neendlela zokuphefumla. Olu dityaniso lokucamngca lunokunceda ekunciphiseni uxinzelelo. I-Yoga kunye ne-tai chi inokukunceda utshise iikhalori ngelixa uphucula amandla akho emisipha, ubhetyebhetye kunye nokulinganisela.

I-3 Yoga ibangela ukuKhuthaza ukugaywa

Yakha indlela ekhuselekileyo neyonwabisayo

Kubalulekile ukujonga nogqirha wakho ngaphambi kokuba uqalise inkqubo okanye umthambo omtsha. Qiniseka ukuba ugqirha wakho ukhwele kulo naluphi na utshintsho olukhulu olwenzayo kwindlela yakho yokufunda. Nje ukuba ufumane imvume kugqirha wakho, umqeqeshi oqeqeshiweyo unokukunceda ufunde ukwenza imisebenzi emitsha ngokukhuselekileyo. Cinga ukusayinela uqeqesho lokuchasa, i-yoga, okanye iklasi ye-tai chi eyilelwe abaqalayo.

Kufuneka usoloko uhoye umzimba wakho kwaye uthathe ikhefu xa uwufuna. Umzekelo, nqumama okanye ume xa uziva udiniwe. Kukwalumkile ukuba unciphise umthambo ngexesha lokuphambuka- khetha umthambo okwinqanaba elisezantsi okanye ulinde de ube sempilweni ngaphambi kokuba uphinde uqalise ukuzilolonga. Khetha imisebenzi kunye neendawo zokufundela ezikunikeza ukufikelela okulula kumagumbi okuphumla, xa kunokwenzeka ukuba urhudo okanye ezinye iimpawu ngelixa usebenza. Qinisekisa ukuba uhambisa amanzi ngokufanelekileyo ngaphambi, ngexesha, nasemva kweseshoni yakho yomthambo. Ukuphelelwa ngamanzi emzimbeni kunokuba ngumcimbi, ngakumbi ukuba unesifo sohudo esinganyangekiyo.

Nokuba yeyiphi na inkqubo oyikhethayo, kufuneka ibe yinto oyithandayo. Ukuba uyonwabile, uya kuba nakho ukunamathela kuyo kwixesha elide. Cinga ukuzama imisebenzi eyahlukeneyo de ufumane into oyithandayo. Ukumema umhlobo okanye ilungu losapho ukuba likujoyine kunokunceda ekwenzeni umthambo wonwabe ngakumbi.

Ukuzilolonga rhoqo kubalulekile ukuze uhlale usempilweni. Ukukhetha ukukhanya ukuya kwimisebenzi yokomelela komzimba kunokukunceda ukuphucula impilo yakho iyonke, ngaphandle kokubeka uxinzelelo kakhulu kwinkqubo yakho yokwetyisa. Unokonwabela izibonelelo ezininzi zomthambo, nokuba unesifo sikaCrohn.