Iindlela ezi-5 zendalo zokunyanga ukurhawuzelela emzimbeni

Umxholo

• 1. Ukuzilolonga
• 2. Ukolula
• 3. Ukuphulula
• 4. Ukutya
• 5. Unyango ngotyando
• Uya nini kwagqirha

Ukunyanga ukurhawuzelela ngokwendalo, kuyacetyiswa ukuba kwamkelwe iindlela zokuphucula ukujikeleza kwegazi, ukongeza ekubeni nokutya okusempilweni, njengoko oku kunceda ukulawula ezinye izifo ezinganyangekiyo, ezinjengesifo seswekile, ezinokubangela ukurhawuzelela kunye nemvakalelo yokufunwa amalungu athile omzimba.

Ngapha koko, kubalulekile ukufumanisa unobangela wokurhawuzelela, ngakumbi xa kusenzeka rhoqo okanye kungaphucuki.Esinye sezona zinto zixhaphakileyo zokurhawuzelela kukusasazeka kwegazi kunye noxinzelelo oluchanekileyo kwimbilini engalweni okanye emlenzeni, kodwa zikhona ezinye izizathu ezinzulu njengesifo seswekile, isifo sokuqina kwemithambo okanye idiski ye-herniated. Bona ezinye izinto ezibangela ukurhawuzelela emzimbeni.

Olukhetho lwendalo oludweliswe apha ngezantsi lubalasele ngokulwa ukukhanya kunye nokutswina okwethutyana, okubangelwa kukusasazeka kwegazi okanye uxinzelelo lwe-nerve. Ba:

1. Ukuzilolonga

Ukuziqhelanisa nokwenza umthambo rhoqo, njengokuhamba, ukubaleka, ukuqeqesha ubunzima okanye ukuthambisa amanzi, kuyanceda ukulwa ukurhawuzelela kuba kuphucula ukujikeleza kwegazi. Kuyimfuneko ukuba nemizuzu engama-30 yokuziqhelanisa nomsebenzi womzimba mihla le okanye iiyure ezi-3 ngeveki ukufezekisa esi sibonelelo, uhlobo lomsebenzi alubalulekanga, kodwa umntu kufuneka enze imithambo ye-aerobic, enjengokubaleka okanye ukukhwela ibhayisikile, kunye nezihlunu ukomeleza umthambo.

2. Ukolula

Ukuzilolonga kufuneka kusoloko kwenziwa emva kokuzilolonga, kodwa kunokwenziwa yonke imihla xa uvuka, okanye ngaphambi kokuba ulale. Bonyusa ukuguquguquka komzimba, baphelise uxinzelelo kwimithambo yoluvo, kwaye banciphise uxinzelelo kunye noxinzelelo, ukuphucula umgangatho wobomi. Jonga i-8 elula yokwenza emsebenzini.

3. Ukuphulula

Ukuphulula ilungu elingenamandla okanye elirhabaxa ngekhrimu okanye ijeli efudumeza indawo yindlela elungileyo yokuphelisa ngokukhawuleza oku kungonwabisi. Amafutha aqukethe i-capsaicin okanye i-menthol ibonakalisiwe kuba kulula ukuyifumana ezikhemesti kwaye ayifuni mayeza ukuba athengwe. Ukukhuhla le ndawo ngokukhawuleza yeyona ndlela ifanelekileyo yokunciphisa i-peripheral neuropathy.

4. Ukutya

Ukutya okufanelekileyo kakhulu kukuphucula ukujikeleza kwegazi kunye nokulwa nokugcinwa kwamanzi. Imizekelo elungileyo ziziqhamo zesitrasi, ezinje ngeorenji, i-kiwi, ipayina, i-beet, ilamuni kunye neyogathi. Ukutya okuchasene ne-anti-oxidant kunye ne-anti-inflammatory kubonisiwe, njengee-chestnuts, isalmon, igalikhi kunye netswele. Xa ukurhawuzelela kubangelwa kukungabikho kweevithamini, kuyacetyiswa ukuba usebenzise iivithamini A, B kunye no-D.

Ezinye izityalo zingasetyenziselwa ukuphucula ukujikeleza kwegazi kunye nokuthintela iimpawu zeekram kunye nokutswina, njenge-gorse kunye nedandelion, enokusetyenziswa kwifomu yeti, kunye nepepile ye-cayenne, enokusetyenziswa njengesiqholo senyama, umzekelo. Ukongeza, kuyacetyiswa ukuba kuthintelwe ukusetyenziswa gwenxa kwetyuwa kunye nokusela kakhulu iziyobisi.

5. Unyango ngotyando

Ukuphinda ulungelelanise amandla kunye nokuphucula ukujikeleza kwegazi kwingingqi ephethweyo, inokuthi ibonakaliswe kwakhona ukulwa nokutswina. Njengoko olu hlobo lonyango olulolunye luyakwazi ukulwa nentlungu, xa ikhona, inokuba sisisombululo.

Uya nini kwagqirha

Uninzi lwexesha ukurhawuzelela akukho nzulu, kwaye ayimeleli nayiphi na ingxaki yempilo engxamisekileyo, ukukhululeka ngala macebo angentla. Nangona kunjalo, njenge-peripheral neuropathy, eligama lesayensi lokurhawuzelela emzimbeni, linezizathu ezininzi.Ukuba olu phawu luhlala lukhona, kuyacetyiswa ukuba uye kugqirha jikelele ayokuphanda oonobangela kunye nokuqala unyango olufanelekileyo.