Unyango lwaseKhaya lweenyawo ezidumbileyo

Umxholo

• 1. Sela iiglasi eziyi-8 ukuya kwezi-10 zamanzi ngosuku
• 2. Thenga iisokisi zoxinzelelo
• 3. Ngenisa kwindawo yokuhlamba ityuwa epholileyo ye-Epsom malunga nemizuzu eli-15 ukuya kwengama-20
• 4. Nyusa iinyawo zakho, ngokukhethekileyo ngaphezu kwentliziyo yakho
• 5. Yiba nokuhamba!
• 6. Izongezo zeMagnesium zinokuba luncedo kwabanye abantu
• 7. Yenza utshintsho kwindlela otya ngayo
• 8.Ukunciphisa umzimba ukuba utyebe kakhulu
• 9. Massage iinyawo zakho
• 10. Yandisa ukutya kwakho ukutya okunepotassium
• Uza kubona nini ugqirha wakho

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

Ukudumba okungenantlungu kweenyawo okanye kwamaqatha kuqhelekile kwaye kunokwenzeka ngezizathu ezahlukeneyo. Izizathu zeenyawo zokudumba zinokubandakanya:

• ukuhlala ngeenyawo zakho ixesha elide
• izihlangu ezingakulungelanga
• ukukhulelwa
• izinto zokuphila
• iimeko ezithile zonyango

Xa ulwelo luqokelela kwizicwili, lubizwa ngokuba yi-edema. Ngelixa i-edema ihlala isombulula yodwa, kukho amayeza asekhaya anokunciphisa ukudumba ngokukhawuleza kwaye andise ukonwaba kwakho. Nazi ezili-10 zokuzama.

1. Sela iiglasi eziyi-8 ukuya kwezi-10 zamanzi ngosuku

Nangona kunokubonakala ngathi kuyaphikisana, ukufumana ulwelo olwaneleyo kunceda ukunciphisa ukudumba. Xa umzimba wakho ungafumani manzi ngokwaneleyo, ubambelela kulwelo unalo. Oku kunegalelo ekudumbeni.

2. Thenga iisokisi zoxinzelelo

Iikawusi zoxinzelelo zinokufumaneka kwichiza okanye kwivenkile yokuthenga okanye zithengwe kwi-Intanethi. Qala ngeesokisi zokucinezela eziphakathi kwe-12 ukuya kwi-15 mm okanye i-15 ukuya kwi-20 mm ye-mercury.

Ziza ngeendlela ezahlukeneyo zobunzima kunye nokucinezelwa, kungangcono ke ukuqala ngeekawusi ezinobunzima bokukhanya emva koko ufumane uhlobo olunikezela ngesiqabu.

3. Ngenisa kwindawo yokuhlamba ityuwa epholileyo ye-Epsom malunga nemizuzu eli-15 ukuya kwengama-20

Ityuwa ye-Epsom (i-magnesium sulphate) ayinakunceda kuphela ngentlungu yezihlunu. Inokunciphisa ukudumba kunye nokudumba. Ithiyori kukuba ityuwa ye-Epsom ikhupha ityhefu kwaye yonyusa ukuphumla.

Qiniseka nje ukuba ufumana iityuwa ze-Epsom eziphawulwe ngegama le-USP. Oku kuthetha ukuba iyahlangabezana nemigangatho ebekwe yi-U.S.Ukutya kunye noLawulo lweeDrug kwaye ikhuselekile ukuyisebenzisa.

4. Nyusa iinyawo zakho, ngokukhethekileyo ngaphezu kwentliziyo yakho

Cebisa iinyawo zakho kwii-moshi, iipilo, okanye nakwizinto ezifana neencwadi zefowuni, xa ulele. Ukuba ujonge ukunciphisa ukudumba kweenyawo ngelixa ukhulelwe, zama ukuphakamisa iinyawo zakho amatyeli aliqela ngosuku ngokunjalo. Cwangcisa malunga nemizuzu engama-20 ngexesha, nkqu kwi-ottoman okanye kwisitulo.

Zama ukunqanda ukuma ixesha elide kwaye ungahlali ezinyaweni zakho xa unako.

5. Yiba nokuhamba!

Ukuba uhlala okanye ume endaweni enye ixesha elide (njengasemsebenzini), oku kungakhokelela kwiinyawo ezidumbileyo. Zama ukuhamba kancinci iyure nganye, nokuba kukuhamba kwigumbi lokuphumla, kukujikeleza ibhloko ngexesha lesidlo sasemini, ukuguqula amadolo namaqatha, okanye ilaphu elijikeleze iofisi.

6. Izongezo zeMagnesium zinokuba luncedo kwabanye abantu

Ukuba ugcina amanzi, unokuba nokusilela kwe-magnesium. Ukutya ukutya okuphezulu kwi-magnesium kunokunceda. Ukutya okutyebileyo kweMagnesium okongeza kwisidlo sakho kubandakanya:

• iiamangile
• tofu
• cashews
• ispinatshi
• itshokholethi emnyama
• ibrokholi
• iavokhado

Ukuthatha i-milligrams ezingama-200 ukuya kweziyi-400 zemagniziyam yonke imihla kunokunceda ngokudumba. Kodwa ngaphambi kokuba uthathe naluphi na uhlobo lokongezwa, buza ugqirha wakho. Izongezo zeMagnesium azilungelanga wonke umntu, ngakumbi ukuba unesifo sezintso okanye sentliziyo.

7. Yenza utshintsho kwindlela otya ngayo

Ukunciphisa i-sodium intake yakho kunokunceda ukunciphisa ukudumba emzimbeni wakho, kubandakanya neenyawo zakho. Khetha iinguqu ezinesodium ephantsi yokutya okuthandayo, kwaye uzame ukunqanda ukongeza ityuwa ekutyeni.

8.Ukunciphisa umzimba ukuba utyebe kakhulu

Ukutyeba kakhulu kunokubangela ukunciphisa ukujikeleza kwegazi, okukhokelela kukudumba kweziphelo ezisezantsi. Inokukhokelela kuxinzelelo olongezelelweyo kwiinyawo, zibangele iintlungu xa uhamba. Oku kunokubangela ukuba uhlale phantsi ngakumbi-kunokubangela ukuba ulwakhiwo lwamanzi lube sezinyaweni.

Ukuphulukana nobunzima kunokunceda ukunciphisa uxinzelelo kwiinyawo zakho kwaye kunciphise nokudumba kweenyawo ngokunjalo. Thetha nogqirha wakho malunga nokuba ufuna ukunciphisa umzimba kunye neendlela ezisempilweni zokwenza njalo.

9. Massage iinyawo zakho

Ukuphulula kunokuba kuhle kwiinyawo ezidumbileyo kwaye kunokukhuthaza ukuphumla. Ukuhlikihla (okanye ube nomntu wokuthambisa!) Iinyawo zakho ziye entliziyweni yakho ngokubetha okuqinileyo kunye noxinzelelo oluthile. Oku kunokunceda ukuhambisa ulwelo ngaphandle kwendawo kunye nokunciphisa ukudumba.

10. Yandisa ukutya kwakho ukutya okunepotassium

Ukusilela kwe potassium kunokuba negalelo kuxinzelelo lwegazi kunye nokugcinwa kwamanzi. Ukuba awunazithintelo kukutya, cinga ukutya ukutya okune-potassium. Ukutya okune-potassium eninzi kubandakanya:

• ibhatata
• iimbotyi ezimhlophe
• iibhanana
• islamoni
• iipistachios
• inkukhu

Zama ukusela ijusi yeorenji okanye ubisi olunamafutha asezantsi endaweni yesoda, nawe. Ukuba unayo nayiphi na imeko yezonyango, ngakumbi imicimbi yezintso, thetha nogqirha wakho ngaphambi kokuba ungeze i-potassium eninzi ekutyeni kwakho.

Uza kubona nini ugqirha wakho

Umntu ngamnye wahlukile. Kuxhomekeke kwinto ebangela ukudumba, amanye ala mayeza anokungasebenzi lonke ixesha kuwo wonke umntu. Ukuba umntu akasebenzi, unganqikazi ukuzama enye okanye usebenzise enye ngokudibeneyo nomnye.

Ukuba akukho nalinye kula mayeza asekhaya adambisa iinyawo zakho ezidumbileyo okanye uqaphela ezinye iimpawu ezihamba neenyawo zakho ezidumbileyo, tsalela ugqirha wakho. Ezi mpawu zinokubonisa imeko esempilweni efuna ukunyangwa.Ugqirha wakho unokumisela i-diuretics ukuba bacinga ukuba amanyathelo ezonyango ayimfuneko ukunciphisa ukugcinwa kwamanzi.

Ukuba ukhulelwe, buza ugqirha wakho ngaphambi kokuba uthathe naziphi na izongezo okanye ngaphambi kokunyusa inqanaba lomsebenzi wakho. Ukuba unayo nayiphi na imeko yonyango okanye uthathe nawaphi na amayeza, jonga ugqirha wakho ngaphambi kokongeza isongezelelo. Nokuba izongezo zendalo kunye neevithamini zinokuphazamisa amayeza, ke kuhlala kulungile ukuchukumisa isiseko kuqala.