Ukufumana isiqabu kwiimpawu zomlenze ngexesha lokukhulelwa

Umxholo

• Kutheni le nto isenzeka, phofu?
• Utshintsho lokujikeleza
• Iingcebiso zokuphucula ukujikeleza ngelixa ukhulelwe
• Ukuphelelwa ngamanzi emzimbeni
• Ukutyeba kwakho
• Ukudinwa
• Ukusilela kweCalcium okanye yemagniziyam
• I-DVT yegazi
• Ngawaphi amayeza asebenza ngokwenene?
• Ukuzolula ngaphambi kokulala
• Ukuhlala hydrated
• Ukufaka ubushushu
• Ukuphulula indawo
• Ukuzivocavoca
• Ukuphepha ukungasebenzi
• Nini ukubona ugqirha
• Andiqinisekanga ukuba ndikhulelwe. Ngaba iitramps zomlenze zingangumqondiso wokuba ndinguye?
• Ukuyekisa imilenze phambi kokuba iqale
• Ukuthintela iinyawo ezinemilenze, zama oku kulandelayo:
• Ukuthatha

Ukukhulelwa akusoloko kuhamba ngekhekhe. Ngokuqinisekileyo, siyeva ukuba intle kangakanani (kwaye kunjalo!), Kodwa iinyanga zakho zokuqala zisenokuba zizaliswe kukugula kwasekuseni kunye nokuqaqamba kwentliziyo. Kwaye kanye xa ucinga ukuba uphumile ehlathini, amaqatha emilenze ayavela.

Iikram zomlenze ziimpawu eziqhelekileyo zokukhulelwa ezihlala zivela kwikota yesibini neyesithathu. Ngapha koko, phantse isiqingatha sabo bonke abasetyhini abakhulelweyo baxela ukuphazamiseka kwemisipha ngekota yesithathu.

Unokufumana ezi cramp ikakhulu ebusuku - kanye xa ungathanda ukulala mhlawumbi unqwenela-kwaye uzive uxinekile kwithole lakho, unyawo, okanye zombini ezi ndawo. Abanye abantu basetyhini bayabafumana nabo emva kokuhlala kwindawo enye ixesha elide.

Akunakwenzeka ukuba uthintele ngokupheleleyo iicramps zomlenze. Kodwa amanyathelo okuthintela kunye nokunceda njengokuzolula, ukuhlala usebenza, nokusela amanzi amaninzi kunokunceda ukunciphisa iimpawu zakho kwaye ubuyisele ingqondo yakho kwinyani uvuyo yokukhulelwa.

Kutheni le nto isenzeka, phofu?

Masiqale ngokuthetha ngento ebangela ezi cramps, kuba ulwazi ngamandla xa kuziwa ekufumaneni isiqabu.

Utshintsho lokujikeleza

Ngexesha lokukhulelwa, ukujikeleza kuhamba kancinci-oku kuyinto eqhelekileyo kwaye ayisosizathu sokukhathazeka. Kungenxa yenxalenye yamahomoni angaphezulu kokusebenza. (Uyazi ngoku ukuba iihomoni zizipho eziqhubeka nokunikezela iiveki ezingama-40-nangaphaya.)

Ngexesha leetimesters ezilandelayo, umzimba wakho uphinde uve namaxabiso okonyuka kwegazi, nawo anegalelo ekuhambeni kancinci. Oku kunokukhokelela ekudumbeni nasekubambeni kwimilenze yakho.

Iingcebiso zokuphucula ukujikeleza ngelixa ukhulelwe

• Zama ukulala kwicala lasekhohlo.
• Yonyusa imilenze yakho ngokufuthi kangangoko kunokwenzeka-ngokoqobo, fumana ixesha lokubeka iinyawo zakho phezulu kwaye uphumle ukuba unako.
• Ebusuku, beka umqamelo phantsi okanye phakathi kwemilenze yakho.
• Ngexesha lasemini, sukuma ujikeleze iyure okanye ezimbini-ngakumbi ukuba unomsebenzi okugcina edesikeni imini yonke.

Ukuphelelwa ngamanzi emzimbeni

Jonga ngokukhawuleza: Ngaba usela amanzi aneleyo?

Ngexesha lokukhulelwa, usela i-8 ukuya kwi-12 yeekomityi zamanzi ngosuku ngalunye. Jonga iimpawu zokuphelelwa ngamanzi emzimbeni, njengombala omnyama otyheli (kufanele ukuba icace okanye iphantse icace).

Ukuphelelwa ngamanzi emzimbeni kunokubangela kunye nokwenza mandundu imilenze. Ukuba uhlangabezana nazo, zama ukunyusa ukungenisa kwakho amanzi mihla le.

Ukutyeba kwakho

Uxinzelelo oluvela kusana lwakho olukhulayo lunokuthatha uxinzelelo kwimithambo yakho yegazi kunye nemithambo yegazi, kubandakanya nezo ziya emilenzeni yakho. Kungenxa yoko le nto kunokwenzeka ukuba ufumane amaqampu emilenzeni njengoko ukukhulelwa kwakho kuqhubeka, ngakumbi kwikota yesithathu.

Ukufumana ubunzima obunempilo kunye nokuhlala usebenza xa ukhulelwe kunokunceda ukukhusela imilenze yomlenze. Thetha nomboneleli wakho wezempilo ukuba unomdla.

Ukudinwa

Yinto eqhelekileyo ukuba uzive udiniwe ngexesha lokukhulelwa - ukhula ungumntu omncinci! - kwaye oku kuyinyani ngakumbi njengoko ufumana ubunzima obuninzi kwikota yesibini neyesithathu. Njengoko izihlunu zakho zikhathala ngenxa yoxinzelelo olongeziweyo, nazo zinokukhokelela kwiimpawu zenyawo zomlenze.

Zama ukusela amanzi amaninzi, uhambe uhambo emini, kwaye uzolule ngaphambi kokulala ukuthintela imilenze ngenxa yokudinwa kwezihlunu.

Ukusilela kweCalcium okanye yemagniziyam

Ukuba ne-calcium encinci okanye i-magnesium ekudleni kwakho kunokuba negalelo kwiimpawu zomlenze.

Kodwa ukuba sele uthabathe ivithamini yokubeleka, ngekhe ufune ukuthatha isongezelelo esongezelelweyo. Uphengululo luka-2015 lwezifundo zabasetyhini abakhulelweyo abangama-390 bafumanisa ukuba ukuthatha i-magnesium okanye i-calcium supplements ayenzi mahluko kwaphela xa kufikwa kumava emilenze.

Ukuba unomdla awufumani ngokwaneleyo kwezi zondlo, thetha nogqirha wakho. Ngokuqinisekileyo wenza ukuba iilebhu zenziwe ngamanye amaxesha kunjalo, ke ayonzakalisi ukuba la manqanaba ahlolwe.

I-DVT yegazi

I-vein thrombosis enzulu (i-DVT) yegazi inokuvela kwimilenze, ethangeni, okanye kwi-pelvis. Abafazi abakhulelweyo banamathuba okuphuhlisa i-DVT kunabasetyhini abangakhulelwanga. Nangona kungekho mfuneko yokwesaba ukuba uza kufumana enye - kuyinto eqhelekileyo ingaqhelekanga ukuqala-asikwazi ukuthetha ngokwaneleyo ukuba ulwazi lunamandla.

Okukwintsusa: Qhubeka uhamba. Asithethi marathons apha, kodwa eyona ndlela yokuthintela i-DVT ngexesha lokukhulelwa kukuthintela iiyure ngexesha lokungasebenzi.

Ukuba umsebenzi wakho ufuna ukuhlala okuninzi, unokuseta i-alam ethuleyo kwifowuni yakho ukuba ucime iyure nganye ukukhumbuza ukuba uvuke uhambe-mhlawumbi kupholile wamanzi ukongeza kulwamkelo lwakho lwamanzi lolo suku! Iintaka ezimbini, ilitye elinye.

Kwakhona unakekele ngakumbi ukuvuka ngexesha leenqwelo-moya ezinde. Unokufuna ukukhangela ugqirha wakho ngaphambi kokubhabha xa ukhulelwe.

Iimpawu ze-clot yegazi zifana neenkampu zomlenze, kodwa i-DVT yegazi yegazi yinto engxamisekileyo yonyango. Funa unyango ngokukhawuleza ukuba ufumana iimpawu ezinje:

• iintlungu ezininzi kwimilenze yakho xa umi okanye ushukuma
• ukudumba kakhulu
• ukufudumeza ulusu lokuchukumisa kufutshane nendawo echaphazelekayo

Ngawaphi amayeza asebenza ngokwenene?

Ukuzolula ngaphambi kokulala

Ukwenza ukolula ithole ngaphambi kokuba ungene ebhedini ebusuku kunokunceda ukunqanda okanye ukuthomalalisa ukuqaqamba kwemilenze. Landela la manyathelo:

1. Yima ujonge eludongeni, ubude bengalo buye kude.
2. Beka izandla zakho eludongeni phambi kwakho.
3. Nyathela unyawo lwakho lwasekunene. Gcina izithende zakho phantsi lonke ixesha kwaye ugobe idolo lasekhohlo ngelixa ugcina umlenze wakho wasekunene ethe tye. Gcina idolo lakho lasekhohlo ligobile njengoko uziva usolula kwimisipha yakho yethole lasekunene.
4. Gcina imizuzwana engama-30. Shintsha imilenze, ukuba iyafuneka.

Ukuhlala hydrated

Ukusela amanzi amaninzi ngexa lokukhulelwa kubalulekile ukuthintela ukomisa-kwaye -ukuphelelwa ngamanzi emzimbeni kunokukhokelela kwezo cramp zomlenze.

Zama ukusela iikomityi ezisi-8 ukuya kwezi-12 zamanzi ngosuku ngalunye ngexesha lokukhulelwa. Kulula ukutsho kunokuba kwenziwe, ngokuqinisekileyo- kodwa kubaluleke kakhulu kwizizathu ezininzi ezilungileyo.

Ukufaka ubushushu

Zama ukufaka ubushushu kwimisipha yakho yokugungqa. Inokukunceda ukukhulula inkampu. Akukho sidingo sokuthenga iphedi yokufudumeza entle: Unokusebenzisa ibhegi yengubo ekhuselekileyo ye-microwave (okanye iikawusi) ezaliswe ngerayisi.

Ukuphulula indawo

Xa ufumana i-cramp yomlenze, ukuzilungisa ngokwakho kunokunceda ukunciphisa intlungu yakho. Sebenzisa isandla esinye ukuphulula kamnandi ithole lakho okanye naphina apho umlenze utyhaphazayo. Yenza le nto yokuzihlikihla imizuzwana engama-30 ukuya kumzuzu ukunciphisa inkampu yakho.

Unako nokufumana umyalezo wokubeleka ngaphambi kwexesha, onokuba ngamava aqinisekileyo kaThixo. Khangela ugqirha onamava kwindawo yakho ojolise ekusebenzeni nabasetyhini abakhulelweyo.

Ukuzivocavoca

Ingcinga efanelekileyo yokuhlala usebenza ngexesha lokukhulelwa kwakho, nangona ungafuni ukugqithisa.

Xa ugqirha wakho elungile, imisebenzi ekhuselekileyo yokukhulelwa efana ne-yoga yangaphambi kokubeleka, ukuhamba kunye nokudada kunokukunceda wena kunye nosana lwakho oluzayo.

Ukuhlala usebenza kunokuthintela ukufumana ubunzima obuninzi, ukukhuthaza ukujikeleza, kwaye ewe-kunceda ukukhusela imilenze yomlenze. Soloko uzolula kwaye ushushu ngaphambi nasemva kokuzilolonga ukuze izihlunu zakho zingaphambuki emva koko, nangona kunjalo.

Ukuphepha ukungasebenzi

Ke, mhlawumbi awunalo ixesha okanye amandla okunyuka okanye ukuqhuba. Oku kungaphezulu kokulungileyo-kuya kufuneka umamele umzimba wakho kwaye uyazi imida yakho, ngakumbi ngexa lokukhulelwa.

Kodwa ukuhlala ixesha elide kunokukhokelela kwimilenze kunye necramps. Ukuthintela oku, qiniseka ukuba uyaphakama kwaye ujikeleze iyure okanye ezimbini. Cwangcisa isibambi-xesha kwifowuni yakho okanye ubukele ukuba uhlala ulibale ukuvuka emini.

Nini ukubona ugqirha

Iimpawu zomlenze ziimpawu eziqhelekileyo zokukhulelwa. (Oko akwenzi ukuba kubelula ngakumbi, kodwa ngethemba lokuba iyalujika uxinzelelo loxinzelelo kancinci.)

Ukuba ukhathazekile ngentlungu yakho okanye zibangela ukuba ulahlekelwe liliso, yikhankanye ekuvavanyeni kwakho ngaphambi kokubeleka.

Fowunela ugqirha wakho kwaye ubazise ukuba imilenze yakho iqine kakhulu, iyaqhubeka, okanye iya isiba mandundu. Unokufuna izongezo okanye amayeza.

Funa uncedo lwezonyango kwangoko ukuba ufumana ukudumba okunzima komnye okanye kwimilenze yomibini, ukuhamba kwentlungu, okanye kwimithambo eyandisiweyo. Oku kunokuba ziimpawu zegazi.

Andiqinisekanga ukuba ndikhulelwe. Ngaba iitramps zomlenze zingangumqondiso wokuba ndinguye?

Impendulo ethe ngqo apha kukuba akukho mpendulo ichanekileyo. (Kakhulu.)

Iikram zomlenze zixhaphake kakhulu kwikota yesibini neyesithathu yokukhulelwa, hayi eyokuqala. Kodwa ukutshintsha iimpawu sisizathu esivakalayo sokuzibuza ukuba ukhulelwe.

Abanye abantu basetyhini baxela iintlungu kunye neentlungu ngexesha lekota yokuqala. Oku kunokwenzeka ngenxa yotshintsho lwakho lwehomoni kunye nokwanda kwesibeleko sakho.

Iikram zomlenze zodwa azinakukuxelela ukuba ukhulelwe. Ukuba ukrokrela ukuba ukhulelwe okanye uphulukene nexesha lakho, thatha uvavanyo lokukhulelwa ekhaya okanye ubone ugqirha wakho ukuze aqinisekise.

Ukuyekisa imilenze phambi kokuba iqale

Ukuthintela iinyawo ezinemilenze, zama oku kulandelayo:

• Sela phakathi kwe-8 ne-12 yeekomityi zamanzi ngosuku.
• Hlala usebenza xa ukhulelwe.
• Yolula izihlunu zakho zethole.
• Nxiba izihlangu ezintle - shiya izithende ekhaya!
• Yitya ukutya okunezakha-mzimba kunye nokutya okune-calcium- kunye nemagnesium efana neyogathi, imifuno enamagqabi, iinkozo ezipheleleyo, iziqhamo ezomisiweyo, amandongomane nembewu

Ukuthatha

Ukufumana amahlaba emilenzeni ngexesha lokukhulelwa akumnandi. Kodwa luphawu oluqhelekileyo, ngakumbi ebusuku. Zama iingcebiso zethu - sicinga ukuba baya kukunceda.

Kwaye njengamaxesha onke, makwazise ugqirha wakho ukuba unazo naziphi na iingxaki ezinxulumene noko. Ungaze uzive ungalunganga okanye ungazithembi malunga nokufowuna okanye ukuthumela i-imeyile iklinikhi yakho- ukukunceda ngokukhulelwa okunempilo yeyona nto iphambili koogqirha kunye nabongikazi be-OB.