Yɛtaa te nneɛma te sɛ ‘wɔatwe ntini bi’, ‘wɔatetew ntini bi wɔ kotodwe mu’. Sɛ wobɔ agumadi bi te sɛ kriket anaa volleyball a, ɛbɛyɛ sɛ woate nsɛm yi yiye. Nanso nnipa pii nnim nea saa ntini ahorow yi yɛ, baabi a ɛwɔ nipadua no mu, ne nea ɛyɛ ankasa. Nokwarem no, eyinom yɛ yɛn nipadua no afã horow a ɛho hia paa a ɛma nnompe no bom na ɛma nkwaa no yɛ adwuma yiye. Enti ɛnnɛ, momma yɛnka wɔn ho asɛm tiawa, wɔ ɔkwan a wubetumi ate ase so.
Sɛ yɛbɛka no tiawa a, dɛn ne saa ntini ahorow yi?
Susuw nhama a ɛyɛ den a ɛtrɛw kakra a ɛka wo nipadua mu nnompe bom no ho hwɛ. Ɛno ne nea yɛfrɛ no ligaments . Wɔte sɛ nhama a ɛyɛ den. Protein ahorow a wɔfrɛ no collagen ne elastin titiriw na ɛwom . Collagen ma wonya ahoɔden kɛse, na elastin ma wonya ntrɛwmu a wohia, a ɛkyerɛ sɛ wɔyɛ nsakrae.
Sɛ yɛbɛka no tiawa a, adwuma titiriw a ntini ahorow yɛ ne sɛ ɛbɛkura nnompe mu . Sɛ ɛnyɛ wɔn a, anka yɛn nnompe no renkura mu.
Eyinom ne wɔn nnwuma atitiriw no bi:
- Nnompe a ɛka bom, a ɛkura yɛn nnompe no mu.
- Wɔ nkwaa bi so no, wɔde nnompe no ano bom, na ɛma wotumi tu kɔ mmeae a wɔakyerɛ wɔ saa nkwaa no so nkutoo.
- Nkwaa a wɔbɛhyɛ mu den na wɔasiw ano sɛ ɛbɛkyinkyim na anhuruw a ɛho nhia.
- Ɛboa nso ma akwaa a ɛwɔ yɛn yafunu mu no bi te sɛ dwensɔtwaa ketewa, mmerɛbo, yafunu, ne awotwaa no kɔ so tra baabi a ɛfata.
Ɛhe na saa ntini ahorow yi wɔ yɛn nipadua mu?
Nokwarem no, yɛwɔ ntini bɛboro 900 wɔ yɛn nipadua nyinaa mu! Eyinom mu dodow no ara wɔ yɛn nsa ne yɛn nan mu, titiriw wɔ nkwaa no ho. Saa ntini yi wɔ nkwaa biara mu, a wo nkotodwe, wo nansoaa, wo mmati, ne wo nsateaa ka ho.
Momma yɛnhwɛ ntini a ɛho hia a yɛtaa ka ho asɛm no bi. Mede saa nsɛm yi bɛto pon te sɛ eyi mu na ama ayɛ mmerɛw sɛ wɔbɛte ase.
| Beae a ntini no wɔ | Ne dwumadi yɛ mmerɛw. |
|---|---|
| Nankɔn | Ɛkura ankle nkwaa no mu na ɛboa ma ɛkeka ne ho yiye. |
| Anamɔn | Wɔma nan no nhyehyɛe yɛ den sɛnea ɛbɛyɛ a ebetumi agyina nhyɛso a wɔde ba so bere a yɛnantew na yɛretu mmirika no ano. |
| Kotodwe | Ɛka nan no atifi ne ase nnompe bom, na ɛma kotodwe nkwaa no kɔ so yɛ den. (Nhama a agye din te sɛ ACL ne PCL no wɔ ha.) |
| Abatire | Wɔboa mmati nkwaa no na wɔmma anhuruw. Eyinom betumi atwe na wɔatetew mu. |
| Abakɔn | Ɛtɔ mmere bi a eyinom betumi atwe anaasɛ atetew, te sɛ nea worehwe ase wɔ wo nsa so. Wɔboa ma wɔde nsateaa no bom. |
| Awotwaa | Wɔ mmea mu no, ɛboa ma wɔkura akyi berɛmo mu akwaa te sɛ awotwaa no mu (e.g., ntini kurukuruwa, awotwaa mu ntini). |
Ɔkwan bɛn so na wɔhyehyɛ ntini bi?
Sɛ wususuw ntini bi ho a, ebetumi ayɛ soronko wɔ ne nsusuwii ne ne kɛse mu. Ebi te sɛ hama, ebi nso te sɛ ribɔn. Ebi yɛ nhama a ɛyɛ tratraa, na ebi nso trɛw. Kɔla no betumi ayɛ pink, kɔkɔɔ, anaa fitaa.
Afã abien titiriw na ɛwɔ ntini bi mu:
1. Protein nhama: Eyinom na ɛdɔɔso sen biara wɔ ntini no mu. Sɛnea yɛadi kan aka no, protein nhama a wɔfrɛ no collagen ne elastin a ɛka bom na ɛba eyi so. Collagen dɔɔso wɔ baabi a ahoɔden ho hia, na elastin dɔɔso wɔ baabi a ɛho hia sɛ wɔyɛ nsakrae.
2. Epilegament: Nhama bi wɔ akyi akataso yi. Mogya ntini ne ntini pii wom sen emu fã no. Wɔahu sɛ ɔfã yi ho hia yiye wɔ bere a ntini bi asɛe ne ayaresa nhyehyɛe no mu a wobehu mu.
Ɔkwan bɛn so na ntini ahorow no sɛe? So eyi ne nea yɛfrɛ no ‘sprain’?
Yiw, ɛte saa. Sɛ wɔtrɛw ntini bi mu ma ɛboro ne anohyeto so, anaasɛ wɔkyinkyim no mpofirim kɔ ɔkwan a ɛnteɛ so a, nhama a ɛwɔ mu no befi ase atrɛw anaasɛ atetew.Ɛno ne nea yɛfrɛ no 'sprain'.
Susuw rɔba a wɔde abɔ so ho hwɛ. Wubetumi atrɛw mu sɛnea ɛsɛ. Nanso sɛ wotrɛw mu ma ɛboro ne hye so a, dɛn na ɛba? Ɛbubu. Saa ara na ɛto ntini bi nso.
Saa apirakuru yi taa fi asehwe mpofirim, twitwiw, anaasɛ obi a ɔbɔ mu. Eyinom betumi asi bere a wɔredi agoru, wɔresian antweri, anaa wɔnantew amena mu no.
Eyinom yɛ ntini a ɛtaa pira no bi.
| Opira | Nkyerɛmu |
|---|---|
| Ankle a ɛyɛ mmerɛw | Biribi to yɛn bere nyinaa. Yɛbutuw yɛn ho na yɛnya ankle ligament a abubu. |
| Nkotodwe a ɛyɛ mmerɛw | Ɛtaa ba agumadifo mu. Sɛ kotodwe no twitwiw mpofirim a, ebetumi asɛe ntini te sɛ ACL, PCL, LCL, ne MCL . |
| Akyi a ɛyɛ mmerɛw | Sɛ woma adesoa a emu yɛ duru so anaasɛ wokotow mpofirim a, wotumi twe ntini a ɛwɔ akyi no. |
| Ɛyaw a ɛba ntini a ɛyɛ kurukuruwa mu | Eyi yɛ tebea a ɛba mmea so bere a wɔyem. Bere a awotwaa no nyin no, ntini a ɛboa no no trɛw, na ɛde ɛyaw ba. |
| Nsateaa/nsateaa a abubu | Ɛtɔ mmere bi a, te sɛ bere a wɔrebɔ bɔɔl no, wotumi twe ntini a ɛbata nsateaa nkwaa ho no. |
Yɛbɛyɛ dɛn ama yɛn ntini ahorow no ayɛ yiye na ayɛ den?
Bere a yɛrenyin no, yɛn ntini ahorow no yɛ mmerɛw nkakrankakra, na ɛma ɛyɛ mmerɛw sɛ ebepira. Nanso yebetumi ama wɔanya apɔwmuden ne ahoɔden denam nneɛma nketenkete kakraa bi a yɛbɛyɛ so.
- Apɔw-mu-teɛteɛ daa: Apɔw-mu-teɛteɛ hyɛ nkwaa ne ntini ahorow mu den.
- Mma ntra baabi nkyɛ dodo: Kwati sɛ wobɛtra ase akyɛ.
- Ma wo ho yɛ hyew ansa na woateɛteɛ w’apɔw mu: Mfi ase nteɛteɛ w’apɔw mu denneennen ntɛm ara, ma wo nipadua nyɛ hyew na trɛw wo mu kakra.
- Sɛ wote yaw a, gyae: Sɛ wote nka sɛ woabrɛ anaasɛ wote yaw a, nteɛteɛ w’apɔw mu denneennen. Gye w’ahome kakra.
Aduan a yedi nso nya yɛn ntini ahorow no akwahosan so nkɛntɛnso kɛse. Ɛho hia titiriw sɛ wubedi nnuan a saa aduannuru yi wom.
| Nnuannuru afã | Nnuan a pii wom |
|---|---|
| Manganese a ɛyɛ fɛ | Nnuadewa (cashews, peanuts), aba (flax aba, pumpkin aba), atoko, atoko, aburow a wɔayam. |
| Omega-3s a ɛwɔ hɔ | Mpataa (salmon, mackerel, herring), flaxseeds, chia aba ne ne ngo. |
| Cruciferous nhabannuru | Broccoli, cauliflower, kabege, nhaban momono, galik, ayɛyɛde. |
| Vitamin A a ɛwɔ nipadua no mu | Karɔt, ɛmo a ɛyɛ dɛ, peaches, apricot, nufusu mu nneɛma. |
| Vitamin C a ɛwɔ nipadua no mu | Akutu, bobe aba, strawberry, akutu kɔkɔɔ (chili akutu), ɛmo. |
Nhama no mu yɛ den, nanso sɛ wɔtetew wie a, egye bere tenten ansa na ayɛ yiye. Sɛ wɔsa wie mpo a, wɔn ho nyɛ den 100% sɛnea na wɔyɛ kan no. Enti, ɛda adi sɛ nkwaa a abubu no bɛyɛ nea entumi nnyina na ɛsan twetwe bio. Eyi ho hia titiriw sɛ woyɛ ogumadifo a.
Sɛ wususuw sɛ wo ntini mu atetew a, hwɛ hu sɛ wobɛkɔ oduruyɛfo nkyɛn . Wo duruyɛfo bɛhwɛ opira no mu na wama wo ayaresa nhyehyɛe a eye sen biara a ɛbɛboa wɔ ayaresa no mu. Ebia nusu bi bɛhwehwɛ sɛ wɔyɛ oprehyɛn, bere a afoforo nso behia sɛ wɔhome adapɛn anaa asram pii. Ɛno akyi no, wobetumi asiesie ntini no denam nipadua mu ayaresa so.
Nkrasɛm a Wɔde Kɔ Fie
- Nhama a ɛyɛ den yɛ nhama a ɛyɛ den na ɛyɛ mmerɛw a ɛka yɛn nipadua nnompe bom.
- Eyinom ho hia na ama nkwaa no akɔ so ayɛ den. Sɛ wɔtrɛw ntini bi mu anaasɛ wɔtetew mu boro ne anohyeto so a, wɔfrɛ no "sprain."
- Apɔw-mu-teɛteɛ a wobɛyɛ daa, aduan a ɛkari pɛ, ne ɔhyew a wobɛma woayɛ ansa na woateɛteɛ w’apɔw mu no ho hia yiye ma ntini no akwahosan.
- Sɛ wususuw sɛ woapira wo ntini mu a, nnyɛ wo ho yare na hwehwɛ aduruyɛfo afotu ntɛm ara.
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