E kamaʻilio kākou e pili ana i nā ʻiʻo iwi, nona ke kuleana no ka ikaika o kou kino!

Aloha! Pehea ʻoe? I kēia lā, e kamaʻilio ana mākou e pili ana i kahi ʻāpana koʻikoʻi o ko mākou kino. ʻO ia hoʻi ko mākou mau ʻiʻo iwi, a i ʻole ma ka ʻōlelo Pelekania , nā ʻiʻo iwi . E kahaha anei ʻoe inā e ʻōlelo mākou me ka ʻole o lākou, ʻaʻole hiki iā mākou ke neʻe, kamaʻilio, a minoʻaka paha? E nānā kākou i ke ʻano o kēia mau mea, pehea lākou e hana ai, a pehea e mālama ai iā lākou i ke olakino.

He aha nā ʻiʻo iwi?

I ka ʻōlelo maʻalahi, ʻo nā ʻiʻo iwi ka ʻano ʻiʻo nui loa i loko o kou kino. E noʻonoʻo e pili ana iā ia, hana lākou ma kahi o 30% a 40% o ko mākou kaumaha kino holoʻokoʻa! Hoʻopili pololei ʻia kēia mau ʻiʻo i ko mākou mau iwi e nā kaula ikaika o nā ʻiʻo i kapa ʻia he tendons . ʻO nā ʻiʻo ma kou mau poʻohiwi, nā ʻiʻo hamstring ma ke kua o kou mau ʻūhā, a me nā ʻiʻo ʻōpū i loko o kou ʻōpū he mau ʻiʻo iwi āpau.

Ua like kēia mau olonā me nā kaula ikaika. ʻO lākou nā mea e hoʻopaʻa pono ai i ka ʻiʻo i ka iwi. He ʻano kūikawā lākou o nā ʻiʻo hoʻohui . Ma muli o kēia pilina, i ka wā e ʻūlū ai ka ʻiʻo, neʻe pū ka iwi me ia. ʻO ia ka manawa e hiki ai iā kākou ke hoʻoneʻe i ko kākou mau lima a me nā wāwae, hele, holo, a hana i nā mea āpau.

He aha nā ʻano ʻiʻo i loko o ko kākou kino?

E nānā, ʻekolu ʻano nui o nā ʻiʻo i loko o ko kākou kino.

1. ʻIʻo iwi : ʻO kēia ke ʻano a mākou e kamaʻilio nei i kēia manawa, ka mea e kōkua nui ai i ka neʻe ʻana o ko mākou kino.

2. ʻIʻo puʻuwai : Loaʻa kēia mau mea i loko o ko kākou puʻuwai wale nō. Kōkua kēia ʻano ʻiʻo kūikawā i ka puʻuwai e kuʻi, ʻo ia hoʻi, e pamu i ke koko. ʻAʻole kēia nā mea a kākou e kāohi ai me ka ʻike.

3. Nā ʻiʻo laumania : Loaʻa kēia mau mea i loko o nā paia o nā ʻōpū i loko o ko kākou kino, e like me nā ʻōpū, ka ʻōpū, nā kīʻaha koko, a me ka mimi ʻōpū. ʻAʻole hoʻi kēia mau mea i kāohi ʻia e ko kākou mau manaʻo, akā hana aunoa.

ʻO kēia mau mea ʻekolu, ʻo nā ʻiʻo iwi nā ʻiʻo manawaleʻa . ʻO ia hoʻi, hiki iā kākou ke hoʻomalu iā lākou me ko kākou mau manaʻo a hoʻolilo iā lākou e hana e like me ko kākou makemake. Ke hiki ʻoe i kahi puke, ke hoʻohana nei ʻoe i nā ʻiʻo iwi ma kou ʻāʻī, lima, a me ka poʻohiwi. Loaʻa i kēia mau mea nā hōʻailona mai ko kākou ʻōnaehana nerve somatic .

ʻO nā ʻano ʻiʻo ʻelua ʻē aʻe, ka ʻiʻo puʻuwai a me ka ʻiʻo laumania , he mau ʻiʻo makemake ʻole ʻia . ʻO ia hoʻi, hana lākou me ka ʻole o ko mākou noʻonoʻo ʻana iā lākou. No ka laʻana, kōkua nā ʻiʻo i loko o kāu ʻōnaehana mimi iā ʻoe e hoʻopau i nā ʻōpala me ka ʻole o ko mākou noʻonoʻo ʻana iā lākou. Hoʻomalu ʻia kēia mau mea e kā mākou ʻōnaehana nerve autonomic .

ʻOkoʻa ka nui o nā ʻiʻo iwi mai kēlā kanaka a kēia kanaka. ʻOi aku ka nui o nā ʻiʻo o nā kāne ma mua o nā wahine. Eia kekahi, hiki i ka poʻe kiʻekiʻe a kaumaha ke loaʻa ka nui o nā ʻiʻo. Eia naʻe, i ko kākou ʻelemakule ʻana, emi mālie ka nui o nā ʻiʻo . He hana kūlohelohe kēia.

He aha ka mea e hana ʻia i nā ʻiʻo iwi?

ʻAe, e nānā kākou i ke ʻano o nā lawelawe a ko kākou kino e loaʻa ai mai kēia mau ʻiʻo iwi. Nui loa kā lākou ukana hana! E noʻonoʻo i ka paʻakikī o ko kākou ola me ka ʻole o lākou.

• Ke nau ʻana a me ke ale ʻana: Ke ʻai kākou, kōkua kēia mau ʻiʻo iwi iā kākou e hoʻokomo i ka meaʻai i loko o ko kākou waha, nau iā ia, a laila ale iā ia. ʻO kēia nā ʻanuʻu mua ʻelua o ka ʻōnaehana hoʻoheheʻe. E noʻonoʻo wale, me ka ʻole o kēia mau ʻiʻo, ʻaʻole hiki iā kākou ke ʻai!
• Ke maʻalahi nei ka hanu ʻana: Ke hanu mākou, neʻe ko mākou umauma i mua a i hope. Kōkua kēia mau ʻiʻo i ka hoʻonui a me ka ʻūlū ʻana i ka lua o ka umauma . ʻO kēia ka manawa e hiki ai iā mākou ke hanu i loko a i waho.
• Ka mālama ʻana i ke kūlana o ke kino: Kōkua kēia mau ʻiʻo i ko mākou kino e mālama i kēlā kūlana ke kū pololei mākou a noho pololei paha. A i ʻole, e like mākou me kahi hale i hiolo.
• Ka hoʻoneʻe ʻana i nā iwi: Kōkua kēia mau ʻiʻo i ka hoʻoneʻe ʻana i nā iwi ma nā ʻāpana like ʻole o ke kino. Pono kēia mau mea no nā mea āpau mai ka hāpai ʻana i ka lima, ke kūlou ʻana i ka lima, a me ka hoʻohuli ʻana i kou poʻo.
• Ka pale ʻana a me ka hoʻopaʻa ʻana i nā hono: Kōkua kēia mau ʻiʻo i ka pale ʻana a me ka hoʻopaʻa ʻana i ko mākou mau hono, a i ʻole nā ​​hono, hiki ke maʻalahi ka ʻeha.
• Ka mālama ʻana i nā meaolaola: Kōkua pū kēia mau ʻiʻo i ka mālama ʻana i kekahi mau meaolaola, no ka laʻana glycogen (ʻo ia ka mea e hāʻawi ai i ka ikehu i ko mākou kino, e like me ka pila). Hiki ke hoʻohana ʻia kēia ikehu i mālama ʻia i ka wā e pono ai.
• Ka mālama ʻana i ka mahana o ke kino: ʻO ka hana a kēia mau ʻiʻo e kōkua pū ana i ka mālama ʻana i ko mākou mahana kino, a i ʻole ka mahana o ke kino, ma ka pae like. Ke haʻalulu mākou i ka lā anuanu, ʻūmiʻi koke nā ʻiʻo a hoʻonui, e hoʻopuka ana i ka wela.

Aia ma hea kēia mau ʻiʻo iwi?

Aia nā ʻiʻo iwi ma loko o ko kākou kino, ma waena o nā iwi, a ua pili i kā kākou ʻōnaehana iwi . Hana ʻia lākou me nā olonā ʻiʻo palupalu. He mea kupaianaha kēia mau olonā. ʻO kekahi he emi ma mua o ka hapalua ʻīniha ke anawaena, aʻo kekahi he ʻoi aku ma mua o ʻekolu ʻīniha ka lōʻihi. ʻO ka maʻamau, holo kēia mau olonā i ka lōʻihi o ka ʻiʻo holoʻokoʻa.

Hoʻopaʻa kēia mau olonā ʻiʻo, ʻo ia hoʻi, hoʻopaʻa lākou.. Ke ʻūmiʻi nā iwi, neʻe lākou. A laila hiki iā mākou ke hana i nā ʻano neʻe like ʻole. E noʻonoʻo e like me ke huki ʻana i kahi kaula laholio a laila hoʻokuʻu iā ia. Hana pū nā ʻiʻo ma ke ʻūmiʻi a me ke kīkoʻo ʻana ma ke ʻano like. Ma o kēia ʻūmiʻi a me ke kīkoʻo ʻana a mākou e hele ai, holo, hāpai i nā mea, kamaʻilio, ʻakaʻaka, a hana i kēia mau mea āpau.

He aha nā ʻāpana o nā ʻiʻo iwi?

Inā ʻoe e lawe i hoʻokahi ʻiʻo, hiki ke loaʻa nā tausani o kēia mau olonā ʻiʻo i loko. Ua like ia me ka nui o nā uea liʻiliʻi i loko o ke kaula. ʻAʻole wale kēia mau olonā ma laila, he ʻano uhi like ʻole ko lākou, e like me nā ʻūpā, e pale aku iā lākou. Ma muli o kēia mau uhi, ua nakinaki ʻia nā olonā ʻiʻo a hoʻonohonoho pono ʻia. E kamaʻilio kākou e pili ana i ʻekolu ʻano uhi nui:

• ʻEpimysium: ʻO kēia ka papa waho loa o nā ʻiʻo e hoʻopuni ana i ka ʻiʻo holoʻokoʻa. Ua like ia me kahi ʻeke nui a ikaika e uhi ana i ka ʻiʻo holoʻokoʻa. Hāʻawi ia i ka ʻiʻo i kona ʻano a hoʻokaʻawale iā ia mai nā ʻiʻo ʻē aʻe.
• Perimysium: Aia kēia ma ka papa waena. Hāʻawi ia i kahi uhi a puni nā puʻupuʻu o nā olonā ʻiʻo . Ua like ia me kahi hui o nā kaula liʻiliʻi i nakinaki ʻia. Kāhea mākou i kēia mau puʻupuʻu he fascicles.
• ʻEndomysium: ʻO kēia ka uhi o loko. Hana ia ma ke ʻano he ʻūpā a puni kahi olonā ʻiʻo pākahi . Ua like ia me ka pale ʻana a puni kahi uea liʻiliʻi. He lahilahi loa kēia ʻūpā.

Hoʻohui pū kēia mau papa a pau e hana i ke aʻalolo a mākou i kamaʻilio ai ma mua. ʻO ia ka mea e hoʻopili ai i ka ʻiʻo i ka iwi.

Pehea ke ʻano o nā ʻiʻo iwi?

Inā ʻoe e nānā i kahi ʻāpana pipi, hiki iā ʻoe ke ʻike he ʻano olonā kona. Pēlā ke ʻano o nā olonā ʻiʻo iwi . He ʻulaʻula a he keʻokeʻo lākou. Me he mea lā he striated lākou . ʻO ia ke kumu i kapa ʻia ai lākou he mau ʻiʻo striated . Hoʻokumu ʻia kēia mau striations e nā protein i loko o nā olonā ʻiʻo i hoʻonohonoho pono ʻia.

E hoʻomanaʻo, loaʻa i nā ʻiʻo puʻuwai kēia mau striations, akā ʻaʻohe o nā ʻiʻo laumania kēia mau striations. Ua hoʻonohonoho ʻokoʻa ʻia ko lākou mau protein.

He aha nā maʻi maʻamau e hoʻopilikia ai i nā ʻiʻo iwi?

Hiki i ko kākou mau ʻiʻo iwi ke loaʻa i nā ʻano maʻi like ʻole. He mau ʻeha liʻiliʻi kekahi, aʻo kekahi he ʻoi aku ka koʻikoʻi a me ka hoʻoweliweli i ke ola, i kapa ʻia ʻo myopathies (nā maʻi e hoʻopilikia i nā ʻiʻo). E nānā kākou i kekahi o nā kūlana maʻamau:

• Nā dystrophies muscular: He hui kēia o nā maʻi genetic. ʻO kēia ke kumu o ka nāwaliwali mālie ʻana o nā ʻiʻo a me ka atrophy. Aia nā ʻano dystrophies muscular like ʻole, kēlā me kēia mea e hoʻopilikia ai i nā ʻiʻo ma ke ʻano ʻokoʻa.
• ʻO ka maʻi ʻaʻai nui (Myasthenia gravis) (MG):He maʻi autoimmune kēia. ʻO ke ʻano kēia, ke hoʻopilikia nei ka ʻōnaehana pale ponoʻī o ke kino i ke kamaʻilio ʻana ma waena o nā aʻalolo a me nā ʻiʻo. ʻO kēia ke kumu e nāwaliwali ai nā ʻiʻo a luhi maʻalahi, ʻoiai i ka hala ʻana o ka lā.
• Rhabdomyolysis: He kūlana koʻikoʻi kahi i hōʻino nui ʻia ai nā ʻiʻo a me nā ʻāpana (e like me myoglobin) e kahe ana i loko o ke koko. Hiki ke hana ʻia kēia e ka hoʻoikaika kino nui, ka ʻeha, a i ʻole ka hoʻohana ʻana i kekahi mau lāʻau lapaʻau. Hiki nō hoʻi ke hōʻino ʻia nā puʻupaʻa.
• ʻO Sarcopenia: ʻO kēia ka nalowale ʻana o ka nui o nā ʻiʻo a me ka ikaika i ko kākou ʻelemakule ʻana. ʻOiai he ʻāpana kūlohelohe kēia o ka ʻelemakule ʻana, hiki ke mālama ʻia me ka ʻai kaulike a me ka hoʻoikaika kino.
• Nā ʻūmiʻi ʻiʻo: Ke huki koke mākou i kahi ʻiʻo me ka ikaika loa, a i ʻole ke hāpai nui mākou i ke kaumaha, ua hōʻino ʻia nā olonā ʻiʻo. Ua kapa ʻia hoʻi kēia he "ʻūmiʻi ʻiʻo." Aia kekahi mau pae o kēia, mai kahi huki iki a hiki i ka haehae ʻana o ka ʻiʻo.
• Tendonitis: ʻO kēia ka mumū o kahi tendon, ke kāʻei e hoʻopili ai i ka ʻiʻo i ka iwi. Hiki ke hana ʻia kēia e ka hoʻohana nui ʻana, a i ʻole ka neʻe hou ʻana . No ka laʻana, ʻo ka tennis elbow kahi maʻi e like me kēia.

Inā kū mai ia mau kūlana, he mea nui loa ia e ʻimi i ke kōkua lapaʻau .

Pehea mākou e mālama ai i ke olakino o ko mākou mau ʻiʻo iwi?

No laila, pehea ke koʻikoʻi o ka mālama ʻana i ko kākou mau ʻiʻo iwi, ka mea e hana ana i kahi hana koʻikoʻi, olakino a ikaika? E nānā kākou i kekahi mau mea maʻalahi hiki iā ʻoe ke hana e hana ai i kēlā. Ma ka hahai ʻana i kēia mau mea, e ʻike ʻoe i kahi ʻokoʻa nui.

• Hoʻoikaika kino mau: No ke kūkulu ʻana i nā ʻiʻo ikaika, pono ʻoe e hoʻohana iā lākou. ʻO nā hoʻoikaika kino e like me ka hele wāwae, ka holo ʻana, ke kaʻa paikikala, ka ʻauʻau ʻana, a me ka hāpai kaumaha he mea maikaʻi loa ia no ke kūkulu ʻana i nā ʻiʻo. E hana i kahi hoʻoikaika kino āu e hauʻoli ai ma ka liʻiliʻi he mau lā o ka pule . Akā e hoʻomanaʻo, he mea naʻauao ke nīnau i ke kauka a mea hoʻomaʻamaʻa paha e pili ana i nā hoʻoikaika kino kūpono iā ʻoe.
• ʻAi kaulike: He mea nui ka protein no ka ulu ʻana a me ka mālama ʻana i nā ʻiʻo. Maikaʻi ka loaʻa ʻana o ka protein mai nā mea e like me ka ʻiʻo, ka iʻa, nā hua manu, nā huahana waiū, nā nati, a me nā lentil. Eia kekahi, pono ʻoe e loaʻa ka nui kūpono o nā meaola ʻē aʻe (nā kalapona, nā momona, nā wikamina, a me nā minelala). E hoʻokomo i nā mea kanu, nā huaʻai, a me nā palaoa i kāu meaʻai.
• Inu i ka wai lawa: He mea nui loa hoʻi ka wai no ka hana pono ʻana o nā ʻiʻo. Ke hoʻoikaika kino ʻoe, hou ʻoe a nalowale ka wai mai kou kino. No laila e hoʻāʻo e inu ma ka liʻiliʻi he 8 mau aniani wai i ka lā.
• Ma mua a ma hope o ka hoʻoikaika kino: E hoʻomehana ma mua o kou hoʻomaka ʻana e hoʻoikaika kino. E hoʻomaʻalili ma hope o kou pau ʻana i ka hoʻoikaika kino. Hiki i kēia ke kōkua i ka hōʻemi ʻana i ka ʻeha o nā ʻiʻo.
• E hoʻolohe i kou kino: Inā ʻoe e manaʻo i kekahi ʻeha a ʻeha paha o nā ʻiʻo, mai koi iā ʻoe iho e hoʻoikaika kino. E hoʻomaha iki.ʻAʻole holo pono ka ʻōlelo "ʻAʻohe ʻeha, ʻaʻohe loaʻa" . Inā hoʻomau ka ʻeha, e ʻike i ke kauka.
• Ka hiamoe kūpono a me ka hoʻomaha: He mea nui ka hiamoe maikaʻi a me ka hoʻomaha no ka hoʻoponopono ʻana a me ka ulu ʻana o nā ʻiʻo. Hoʻoponopono nā ʻiʻo iā lākou iho i ko kākou hiamoe ʻana. E ho'āʻo e hiamoe ma ka liʻiliʻi he 7-8 mau hola i ka lā.

ʻO ka mea hope loa, e hoʻomanaʻo i kēia.

No laila, i kēia manawa ua maopopo iā ʻoe he ʻāpana koʻikoʻi loa nā ʻiʻo iwi o ko kākou kino. ʻO lākou ke ʻano ʻiʻo nui loa i loko o ko kākou kino. He mea nui kēia mau ʻiʻo no nā mea āpau mai ka hanu ʻana a i ka ʻai ʻana a hiki i ka neʻe ʻana i ko kākou kino. I nā huaʻōlelo ʻē aʻe, kōkua lākou i aneane kēlā me kēia hana o ko kākou ola o kēlā me kēia lā.

No laila, ʻo ka mālama ʻana i kēia mau ʻiʻo i ikaika a olakino e like me ka hiki he mea nui loa ia no kou olakino holoʻokoʻa. ʻO ka loaʻa ʻana o nā ʻiʻo olakino e hiki ai iā ʻoe ke ola i kahi ola ʻoi aku ka ikaika a me ka hauʻoli.

Mai poina e kamaʻilio me kāu kauka ʻohana a i ʻole kekahi mea mālama ola kino e pili ana i nā ala e hoʻonui ai i kou ikaika ʻiʻo a mālama iā ia i ke olakino. No ka mea, he kahua maikaʻi nā ʻiʻo olakino no ke ola olakino!

ʻIʻo iwi , Nā ʻiʻo, Nā ʻiʻo manawaleʻa, Nā iwi, Ola kino, Hoʻoikaika kino, Nāwaliwali o nā ʻiʻo