Zing lamah hnungzang leh hip khauh tak nen i tho a, nilengin i kehchhia ang maiin i inhria em? Ankylosing spondylitis i vei mai thei a, hei hian mi tam tak a vei a, mahse a hming erawh a buaithlak hle. Mahse, lungngai suh. Hriatthiamna dik tak leh nunphung awlsam tlemte tihdanglamna hmang hian he dinhmun hi nun hlim leh thawkrim takin i hmang thei ang.
Exercise hi damdawi ang mai a ni!
Dik tak chuan ka nun tidanglamtu ber chu exercise leh ei leh in hrisel hi a ni. Damdawi ang mai a ni. Hetiang dinhmun neia nung mi ka nih angin thil tawn atanga ka sawi a ni. A tirah chuan, ‘Hei hi eng ang exercise nge ni? Hun engemaw chen chawlh ka la mai tur a ni.' Mahse ni engemaw zat hnuah chuan ka taksa a khauh leh natna chu ka che loh hian a zual zel tih ka hrechhuak ta a ni .
Ngaihtuah teh, kar hnih chhung chawlh hmangin ka kal a. Chuvangin, ka workout te chu ka skip a, ka ei leh in te chu a thunun theih loh deuh a ni. In ka lo haw chuan kum tam tak chhunga a lan dan aia na zawk symptom ka nei a. Ka hnungzang leh ruhte a na em em a, zing ka tho thei lo. Ka taksa chu a nuam lo lutuk.
Ka thinlung chuan a takah chuan, ‘Chawlh hahdam ila’ a ti a ni. Mahse ka thluak chuan, ‘Ni lo, hei hi i tuar thei a, kal la, exercise la rawh’ a ti a. Chuvang chuan duh lo chungin gym-ah ka kal a, exercise ka tan ta a. A tirah chuan harsa viau mah se, ni tin a awlsam chho zel a. Kar khat emaw kar hnih emaw hnuah chuan ka ruh leh ka taksa ruhte chuan lawmthu min hrilh ang maiin ka hria.
I taksa a na a, i ruh a hring a nih chuan exercise neih hi i duh lo mai thei tih ka hria. Mahse, ka tiam thei che a ni, vawi khat chu a harsa ber i paltlang hnuah chuan nun rit zawk, hrehawm lo zawk leh chak zawk i nei ang.
Engtin nge exercise dik tak kan neih?
Hetiang dinhmun nen hian exercise kan tih hian tlem kan fimkhur a ngai a ni. Ka hriatna hmangin ka duh ang exercise routine him tak ka siam a. Nitin exercise inang kan tih hian kan taksa hian a thiam tawh thin. Chuvangin ka exercise routine hi ka thlak fo thin. Tin, exercise ang bawka ka tih chhunzawm chuan a chang chuan ka ruhte hian a tuar thei lo va, inflammatory condition dang `(tendinitis)` ang chi te pawh a awm thei bawk.
Exercise chi hrang hrang ka zawm ber berte leh a chungchanga thil pawimawh tak takte chu hetiang hi a ni.
| Exercise chi hrang hrang | Ngaihtuah tur thilte |
|---|---|
| Weight Lifting tih a ni | Kar khatah ni 5-6 vel weight ka chawi thin. Mahse, taksa peng pakhat chauh ka ngaihtuah ber a ni. Zawi zawiin weights te chu ka lift leh lower thin . Hei hian a tul lovah pressure a siam lo. |
| Cardio exercise neih a ni | Dik tak chuan cardio hi ka ngaina vak lo. Mahse AS ang chi inflammatory condition nei mi chu thinlung natna vei theihna a sang zawk. Chuvang chuan duh lo chungin treadmill-ah chuan ka chuang ta a. Mahse minute 5-10 chhung warm-up tha tak ka ti a , zawi zawiin speed ka ti sang thin. |
| Stretching tih hi a ni | Hei hi ka duh ber chu a ni. Ka taksa a rihna chu a bo vek tih ka hria. AS-ah chuan ruh leh ruh inzawmna (spine) leh ruh (joint) inzawmkhawmna (fusion) a awm thei. Chuvangin a bik takin ruhro leh ka rilru chu ka stretch tha hle. Chest chhunga joint te fuse a nih chuan lung function pawh a nghawng thei bawk. |
Diet lama inthlak danglamna mak tak mai!
Exercise rual hian ka nun tidanglamtu lian ber dang chu ka ei leh in hi a ni. Kum 5 vel kalta khan thil thar tih ka tum a. Chu chu starch tlem tak ei leh in zawm tur a ni .
Hei hi scientific evidence tam tak awm lo mah se, theory pakhat a awm. Chu chu kan rilru chhunga awm Klebsiella pneumoniae an tih bacteria hian AS nena inzawm inflammation a thlen thei tihna a ni. He bacteria hian starchy foods a ei thin. Chuvangin, theory chu starch ei kan bansan chuan he bacteria hian inflammation a siam thei dawn lo tih hi a ni.
Hei hi ka lo tum ve ta a. A rah chhuah chu a mak tak zet!
| Main foods ei loh tur | Eng nge ei tam zawk tur |
|---|---|
| Chhang leh chhangphut chi (biscuit, cake), buhfai, alu, noodles, pasta atanga siam zawng zawng. Bean ang chi starchy foods pawh ka nei tlem hle. | Lean protein (var), sangha leh tuifinriat thil dang, artui, leh thlai chi hrang hrang tam tak. Thei tlem ka ei a, mahse ka carbohydrate mamawh tam zawk hi thlai atang hian ka hmu thin. |
He inthlak danglamna atanga damna ka dawn chu
He diet ka thlak atang hian kum 5 chuang a liam tawh. Ka hip joint (`sacroiliitis`) leh chest joint (`costochondritis`) ka na thin kha tunah chuan a bo tawh mai . Khawsik ang maia chak lohna leh hahna hriatna rang tak chu tunah chuan a bo vek tawh. Tun hnai mai khan ka ke natna (`plantar fasciitis`) rei tak ka lo neih tawh chu a bo tawh tih ka hrechhuak ta!
Heng symptoms te hi he diet hi ka bawhchhiat chauhvin a lo lang leh thin. A chang chuan starchy chaw ei pawh a pawi lo. Mahse, chawlh hmanga ka kal ang chi, ni engemaw zat a zawna chaw dik lo ka ei chuan a nghawng chu a lang chiang tak zet a ni.
He diet hi tih dik a ngai a ni. "Chutiang chiah chuan" tih theih a ni lo. Chu chu thil tawn a\angin ka hria.
Ka tana hnathawk thei he nunphung hi ka hmuh theih nan hun rei tak ka hmang a ni. A chang chuan zawm harsa tak a ni a, mahse chu thawhrimna rah chhuah chu a let sangkhatin a hlu zawk.
Take-Home Thuchah a ni
- Ankylosing spondylitis (AS) hi hun rei tak chhung natna a ni a, mahse a natna lan chhuah dan tam tak chu nunphung thlak danglam, exercise leh ei leh in te hmanga control theih a ni.
- Natna leh khauhna a awm a nih pawhin che a pawimawh hle. Tlemte atanga tan la, zawi zawiin exercise kha tipung rawh.
- Mi thenkhat chuan AS nena inzawm inflammation leh natna te chu low-starch diet an zawm avangin an tiziaawm thei a ni.
- A pawimawh ber: I ei leh in emaw, exercise tih danah emaw inthlak danglamna lian tham i neih hmain i doctor nen inbiakna nei fo la, an thurawn la hmasa phawt ang che. Mi zawng zawng tana hnathawk tur chu a inang lo thei.
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