Yintoni Ebangela Iinyawo Zam Ukutyumka Ebusuku, kwaye Ndingalufumana Njani Uncedo?

Umxholo

• Unobangela weenyawo zenyawo zasebusuku
• Ukungasebenzi
• Ukugqithisa kakhulu izihlunu
• Izihlangu ezingalunganga okanye imiphezulu
• Ukuphelelwa ngamanzi emzimbeni
• Ukusilela kwesondlo
• Ukusetyenziswa gwenxa kotywala
• Ukukhulelwa
• Imiba yezempilo kunye namayeza
• Unyango lweenyawo zeenyawo zasebusuku
• Hambisa umzimba wakho
• Yolula kwaye uthomalalise izihlunu zakho
• Vavanya izihlangu zakho
• Sela amanye amanzi
• Yitya kakuhle kwaye ungeze
• Nciphisa utywala
• Ngexesha lokukhulelwa
• Ukuthatha

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Ushwankathelo

I-cramp yonyawo inokubetha ungabikho, ikuvuse kubuthongo obuhle. Unokuziva ngesiquphe izihlunu ziqinisa okanye iqhina phezulu naphina ukusuka kwimizuzwana embalwa ukuya kwimizuzu embalwa ngexesha.

Iikram zenyawo zasebusuku zihambelana ngokusondeleyo nemilenze yasebusuku yemilenze, ngenxa yoko unokuziva ezi mvakalelo kumathole okanye emathangeni akho.

Nokuba imeko iyintoni na, iicramps ezinyaweni ebusuku zixhaphake kakhulu kubantu abangaphezulu kweminyaka engama-50 nakwabasetyhini abakhulelweyo.

Iindaba ezimnandi zezokuba ezi cramps aziqhelekanga njengesizathu sokukhathazeka. Ngelixa zinokunxulunyaniswa neemeko ezithile zonyango, ezinje ngeswekile okanye i-hypothyroidism, ukolula kunye notshintsho kwindlela yokuphila kunokubanceda ukuba bakhawuleze ngokukhawuleza okanye babancede bahambe ngokupheleleyo.

Unobangela weenyawo zenyawo zasebusuku

Ukuya kuthi ga kwiipesenti ezingama-60 zabantu abadala kunye neepesenti ezisi-7 zabantwana baxele ukufumana iinyawo zasebusuku okanye iinyawo ezinemilenze, kuphononongo luka-2012.

Kukho oonobangela abahlukeneyo bokubambeka. I-Spasms inokwenzeka kube kanye ebusuku okanye ikhokelele ekuphindaphindweni kweziqendu ezikhokelela ekulaleni kunye nentlungu engapheliyo.

Ukungasebenzi

Ukuhlala ixesha elide okanye kungenjalo kungasebenzi kunokwenza ukuba izihlunu ezinyaweni zakho zikulungele ngakumbi ukutyiwa.

Ukuhlala ngokuma kakubi kunokuthintela ukuhamba kwegazi ukuya ezinyaweni zakho okanye kukhokelele kuxinzelelo lwe-nerve - izinto ezimbini zomngcipheko wokuphuhlisa iicramps.

Nokuba indawo yakho yokulala inokuba yinto ebalulekileyo ekujikelezeni nakwimithambo-luvo. Ke, unokufuna ukuvavanya indlela olala ngayo ukuze ubone ukuba inokuba negalelo na kubunzima bokucinezela ebusuku.

Ukugqithisa kakhulu izihlunu

Kwelinye icala lesiphelo, ukusebenza kwezihlunu ezinyaweni zakho kakhulu kunokubenza babe sesichengeni sokucinezelwa.

Imisonto yemisipha ezinyaweni zakho iyaqhubeka nokungena kwaye iyanda ukuvumela intshukumo. Ukuba wenza umsebenzi omninzi ngokukhawuleza okanye usebenze ngamandla kakhulu, unokufumana ukudinwa kwezihlunu zakho.

Ukudinwa kuyawutshabalalisa umzimba wakho weoksijini kwaye kuvumele iimveliso zenkunkuma ukuba zakheke imini yonke kwaye zivelise ukungqunga kunye ne-spasms ebusuku.

Izihlangu ezingalunganga okanye imiphezulu

Ukunxiba izihlangu okanye izihlangu ezingalungiswanga kakuhle ngaphandle kwenkxaso eyoneleyo imini yonke kunokuhlawula imisipha yeenyawo. Ayisiyiyo loo nto kuphela, kodwa ukuma okanye ukusebenza kumgangatho wekhonkrithi okanye ezinye iindawo ezilukhuni kunokuba nefuthe elifanayo.

Imisipha yeenyawo isebenza nzima ngakumbi ukuxhasa ubunzima bomzimba wakho. Izihlangu ezingalunganga zinokuphazamisa ukuhamba kweenyawo, ukunqumla igazi kunye neoksijini kunye nokuvelisa iintlungu ezibuhlungu nokuba ungekho ezinyaweni.

Ukuphelelwa ngamanzi emzimbeni

Mhlawumbi awuseli manzi ngokwaneleyo okanye unesifo sorhudo okanye esinye isigulo esikutyhafisayo. Nokuba ukuzilolonga kwimozulu eshushu kunokukuyekisa amanzi emzimbeni ngokukhawuleza, ukhuphe umzimba wakho kwiincindi ezixabisekileyo, iityuwa, kunye neeminerali, njenge potassium, nemagniziyam, kunye calcium.

Xa umzimba wakho usihla kumanzi kunye nakwi-electrolyte, izihlunu zakho ziye zibe sesichengeni sokuhlaselwa sisifo kunye neekram. Uyaqhubeka nokubila kwaye uphulukana namanzi xa ulele. Kungenxa yoko le nto iinyikima zakho zonyawo zingavela kwiiyure zobusuku.

Ukusilela kwesondlo

Ukusilela kwiivithamini B-12, thiamin, folate, kunye nezinye iivithamini B kunokukhokelela ekonakaleni kwentliziyo.

Ukusilela kwe-Magnesium kunye ne-potassium kunokukhokelela kwimilenze kunye neenyawo kwiinyawo.

Ukuba ukrokrela ukuba unokunqongophala kwesondlo, nxibelelana nogqirha wakho. Uvavanyo lwegazi olulula lunokutyhila amanqanaba akho kwaye lubonise ugqirha wakho ukuba kukho naluphi na ukongezwa okanye olunye unyango lweemeko eziyimfuneko.

Qaphela ukuba ukuthatha izongezo ezininzi kunokubangela ingozi kunokulunga.

Ukusetyenziswa gwenxa kotywala

Ukusela kakhulu utywala kunokubangela ukonakala kwemithambo-luvo kunye nemeko eyaziwa ngokuba yi-alcohol alcohol. Iimpawu zibandakanya nantoni na ukusuka ekubambeni kwezihlunu kunye nobuthathaka ukuya kubundindisholo kunye nokubetha ezingalweni okanye emilenzeni.

Ayisiyiyo loo nto kuphela, kodwa ukusetyenziswa kotywala obuninzi kunokuba negalelo ekupheliseni amanzi emzimbeni kunye nokusilela kwesondlo kwiivithamini ze-B ezibalulekileyo.

Njengokuba kunjalo nakwezinye iingxaki zesondlo, ukungabikho kwezi vithamini kunokuphazamisa ukusebenza kwentliziyo, okwenza iimpawu ezinjenge-muscle spasms zibi nakakhulu.

Ukukhulelwa

Abasetyhini abakhulelweyo banokuchaphazeleka kakhulu emlenzeni nasezinyaweni ebusuku, ngakumbi kwisibini nakwisithathu sesithathu.

Ngelishwa, abaphandi abazi ukuba kutheni le nto kunjalo. Izizathu ezinokubakho zinokubandakanya:

• ubunzima obongezelelweyo ezinyaweni njengoko umntwana ekhula
• ukuphelelwa ngamanzi emzimbeni
• ukusilela kwesondlo, ngakumbi kwimagniziyam

Imiba yezempilo kunye namayeza

Iimeko zonyango ezinxulunyaniswa nobunzima beenyawo zasebusuku zibandakanya:

• Imiba yolwakhiwo, njenge-spinal stenosis kunye nesifo se-arterial isifo
• Imiba ye-metabolic, njengesifo sezintso, i-anemia, i-hypothyroidism, i-hyperthyroidism, okanye uhlobo lwe-1 okanye udidi lweswekile lwesibini
• ezinye iimeko, njengomonakalo wemithambo-luvo, isifo samathambo, kunye nesifo sikaParkinson

Amanye amayeza anokukwenza ukuba ubekhona lula ekuthambekeni. Oku kubandakanya:

• uxinzelelo lwegazi amayeza
• imigaqo
• womchamo
• iipilisi zokulawula inzala

Ukuba ukwi-dialysis, oku kunokukwenza ukuba uthambekele ekukrwitshweni, nako.

Unyango lweenyawo zeenyawo zasebusuku

Akukho zonyango ezizodwa oogqirha bancomela ukuba ziphathe i-cramping yasebusuku. Endaweni yoko, kungcono ukunyanga oyena nobangela wayo.

Hambisa umzimba wakho

Ukuba wenza umthambo rhoqo, qhubeka njalo! Ukuhamba rhoqo kunokunceda ukuthintela imilenze kunye neenyawo kwiinyawo nasemini nasebusuku.

Intsha yokwenza umthambo? Thetha nogqirha wakho ngezindululo kwisicwangciso esinokusebenzela wena. Zama ukuhamba ngokukhawuleza ujikeleze ubumelwane bakho (unxibe izihlangu ezixhasayo) okanye ezinye izinto ezinefuthe eliphantsi ukuqala.

Abanye abantu baye baxela imizuzu embalwa kwibhayisikile yokuzilolonga okanye kwitreadmill ngaphambi kokulala kunceda ngomlenze wobusuku kunye neenyawo ezinyaweni.

Yolula kwaye uthomalalise izihlunu zakho

Qiniseka ukuba wolula usuku ngalunye ukuze ugcine izihlunu zenyawo zikhululekile, ngakumbi ngaphambi nasemva kokuba ungene kwiseshini yokubila.

Ungathini xa unekram ebusuku? Yolula unyawo lwakho ngenkani ukuze ukhulule inkampu ngokuguqula unyawo lwakho kwaye ucofe iinzwane zakho ezinkulu.

Ukuhamba ujikeleza kwaye ujikisa umlenze wakho kunokunceda kuzo zombini iinyawo kunye neenyawo zemilenze. Ukuhlamba ngamanzi ashushu okanye ishawa okanye ukunciphisa umkhenkce. Ukuthanjiswa kweethishu ezinzulu kunokunceda ekuhambeni kwexesha.

Vavanya izihlangu zakho

Nxiba izihlangu ezixhasayo ezikulungeleyo, ngakumbi ukuba uhlala uhamba kakhulu kwiindawo ezinzima.

Khangela isihlangu esinesithende esiqinileyo. Le yinxalenye yesihlangu esinceda ukuba indlwane yakho isithende endaweni.

Ukuba unengxaki okanye awufumani naziphi na izihlangu ezikhululekileyo, ugqirha wakho unokukuthumela kugqirha wamayeza ukuze afake isiko.

Sela amanye amanzi

Iingcali zicebisa ukuba amadoda asele iikomityi ezili-15.5 kwaye abasetyhini basele iikomityi ezili-11.5 zolwelo njengamanzi suku ngalunye. Ukugcina izihlunu zakho zinamanzi kunokunceda ukuthintela ukutyhoboza.

Umgaqo olungileyo wesithupha kukuba umchamo wakho kufuneka ube mthubi okhanyayo ukuze ucace. Ukuba kumnyama kunoko, cinga ukusela enye iglasi yamanzi.

Abafazi abakhulelweyo okanye abancancisayo banokufuna ubuninzi beekomityi ezili-13 zamanzi ngosuku ukuhlangabezana neemfuno zabo zokuhambisa amanzi.

Yitya kakuhle kwaye ungeze

Yitya ukutya okunezakha-mzimba okubandakanya inala yecalcium, ipotassium, nemagniziyam. Ukuba ngaba unengxaki yokungafumani siphumo, yisingathe ngokujonga ugqirha wakho.

I-Mayo Clinic ithi kukho uphando oluthile lokuxhasa ukuxhaswa kwe-magnesium njengendlela yokunceda kwi-cramping. Buza ugqirha wakho malunga nomthamo kunye neengcebiso zebrendi. Izincedisi ziyafumaneka kwivenkile yokutya yasekuhlaleni, kwivenkile yokutya esempilweni, okanye kwi-Intanethi.

Ukutya okunotye kwi-magnesium kubandakanya:

• amazimba
• iimbotyi
• amandongomane
• iimbewu
• iziqhamo ezomileyo ezingenaswekile

Iibhanana kunye nemifuno enamagqabi inokunceda ukulinganisa ii-electrolyte.

Nciphisa utywala

Nciphisa iziselo ezinxilisayo, ezifana nebhiya, iwayini, kunye neziselo ezixubeneyo, kuba ezi zinokukudambisa amanzi emzimbeni.

Kwimeko yomonakalo wemithambo-luvo onxulumene notywala, funa uncedo ukuba unengxaki yokuyeka ukusela. Cinga ngokufikelela kugqirha wakho, umhlobo, okanye inkqubo yenkxaso yendawo.

Iimeko ezinje nge-neuropathy yotywala zinokukhokelela ekonakaleni okusisigxina kunye okuqhubekayo. Unyango lwakwangoko lubalulekile ekuthinteleni oku.

Ngexesha lokukhulelwa

Yazisa ugqirha wakho ukuba ujongana neenyawo zasebusuku ngexesha lokukhulelwa. Ngelixa uninzi lwamanyathelo okuzikhathalela afanayo anokukunceda, ugqirha wakho unokubonelela ngesikhokelo esongezelelweyo.

Yolula unyawo lwakho xa isitampu sibetha kwaye uphakamisa imilenze yakho ukuze ungagcini inkampu. Ukuhlala usebenza, ukufumana umyalezo, kunye nokuhlamba (kungashushu) okanye ishawa kunokunceda.

Unokufumanisa ukuba iicampu zihamba zodwa emva kokuba uhambise umntwana wakho.

Ukuthatha

Iinyikima zeenyawo zihlala zihamba zodwa ngonyango lwasekhaya, njengokuzolula, okanye utshintsho kwindlela yokuphila, njengokuselwa kwamanzi amaninzi.

Biza ugqirha wakho ukuba iicramps zakho zibangela ukungonwabi okukhulu okanye ukuba ubona naluphi na ukudumba, ubomvu, okanye olunye utshintsho kunyawo okanye kwizakhiwo ezingqongileyo.

Unokufuna nokwenza idinga ukuba iicramps zenzeka rhoqo kwaye aziphuculanga notshintsho kwindlela yesiqhelo.