Kodi mumadzuka m'mawa muli ndi msana ndi chiuno cholimba, ndipo mumamva ngati mukupunduka tsiku lonse? Mwina mukudwala ankylosing spondylitis, matenda omwe amakhudza anthu ambiri koma ali ndi dzina lovuta. Koma musadandaule. Mukamvetsetsa bwino komanso kusintha pang'ono moyo wanu, mutha kukhala ndi moyo wosangalala komanso wotanganidwa ndi vutoli.
Kuchita masewera olimbitsa thupi kuli ngati mankhwala!
Kunena zoona, chinthu chomwe chasintha moyo wanga kwambiri ndi kuchita masewera olimbitsa thupi komanso kudya zakudya zopatsa thanzi. Zili ngati mankhwala. Ndikulankhula kuchokera ku zomwe ndakumana nazo monga munthu amene ali ndi vutoli. Poyamba, ndinaganiza kuti, 'Kodi masewera olimbitsa thupi awa ndi otani? Ndiyenera kungopuma pang'ono.' Koma patatha masiku angapo, ndinazindikira kuti kuuma ndi kupweteka m'thupi mwanga kumawonjezeka kwambiri ndikapanda kusuntha .
Tangoganizani, ndinapita kutchuthi cha milungu iwiri. Choncho, ndinasiya kuchita masewera olimbitsa thupi ndipo kudya ndi kumwa kunayamba kusokonekera pang'ono. Nditabwerera kunyumba, ndinali ndi zizindikiro zomwe zinali zoyipa kuposa momwe zinalili kwa zaka zambiri. Msana wanga ndi mafupa anga zinkandipweteka kwambiri moti sindinkatha kudzuka m'mawa. Thupi langa linali losasangalala.
Mtima wanga unali kunena kuti, 'Tiyeni tipumule pang'ono.' Koma ubongo wanga unali kunena kuti, 'Ayi, mungathe kuchita izi, pitani mukachite masewera olimbitsa thupi.' Choncho ndinapita ku gym monyinyirika ndipo ndinayamba kuchita masewera olimbitsa thupi. Ngakhale poyamba zinali zovuta, zinayamba kuyenda bwino tsiku ndi tsiku. Patatha sabata imodzi kapena ziwiri, ndinamva ngati mafupa ndi minofu yanga zikundiyamikira.
Ndikudziwa kuti simungakonde lingaliro lochita masewera olimbitsa thupi pamene thupi lanu likumva kupweteka komanso mafupa anu atupa. Koma ndikukutsimikizirani kuti mukadutsa gawo lovuta kwambiri, mudzakhala ndi moyo wopepuka, wosavuta kupweteka, komanso wamphamvu.
Kodi timachita bwanji masewera olimbitsa thupi moyenera?
Tiyenera kusamala pang'ono tikamachita masewera olimbitsa thupi ndi vutoli. Ndinagwiritsa ntchito chidziwitso changa ndipo ndinapanga njira yotetezeka yochitira masewera olimbitsa thupi yomwe imandiyenera. Tikamachita masewera olimbitsa thupi omwewo tsiku lililonse, thupi lathu limazolowera. Chifukwa chake nthawi zonse ndimasintha njira yanga yochitira masewera olimbitsa thupi. Komanso, ndikapitiliza kuchita masewera olimbitsa thupi omwewo, nthawi zina mafupa anga sangathe kuthana nawo, ndipo matenda ena otupa monga `(tendinitis)` amatha kuchitika.
Nazi mitundu ikuluikulu ya masewera olimbitsa thupi omwe ndimatsatira komanso mfundo zofunika zokhudza masewerawa.
| Mtundu wa masewera olimbitsa thupi | Zinthu zoti muganizire |
|---|---|
| Kukweza Zolemera | Ndimakweza zolemera masiku 5-6 pa sabata. Koma ndimangoyang'ana kwambiri mbali imodzi ya thupi nthawi imodzi. Ndimakweza ndikuchepetsa zolemera pang'onopang'ono kwambiri . Izi sizimaika mphamvu zosafunikira pa mafupa. |
| Kuchita masewera olimbitsa thupi a mtima | Kunena zoona, sindimakonda kwambiri masewera olimbitsa thupi a mtima. Koma munthu amene ali ndi vuto lotupa ngati AS ali pachiwopsezo chachikulu cha matenda a mtima. Choncho ndimakwera treadmill monyinyirika. Koma ndimatenthetsa thupi kwa mphindi 5-10 ndikuwonjezera liwiro pang'onopang'ono. |
| Kutambasula | Ichi ndi chomwe ndimakonda. Ndikumva kuuma kwa thupi langa kukutha. Mu AS, pali chiopsezo cha kusakanikirana kwa msana ndi malo olumikizirana mafupa. Chifukwa chake ndimatambasula msana ndi chifuwa bwino. Ngati malo olumikizirana mafupa pachifuwa agwirizana, zingakhudzenso ntchito ya mapapo. |
Kusintha kodabwitsa kwa zakudya!
Kuphatikiza pa kuchita masewera olimbitsa thupi, chinthu china chachikulu chomwe chinasintha moyo wanga chinali zakudya zanga. Pafupifupi zaka 5 zapitazo, ndinaganiza zoyesa china chatsopano. Kudya zakudya zopanda sitachi wambiri kunali koyenera.
Ngakhale palibe umboni wochuluka wa sayansi wotsimikizira izi, pali lingaliro limodzi. Ndiko kuti, bakiteriya wotchedwa Klebsiella pneumoniae , yemwe amakhala m'matumbo mwathu, angayambitse kutupa komwe kumayenderana ndi AS. Bakiteriyayu amadya zakudya zokhala ndi sitachi. Chifukwa chake, lingaliro ndilakuti ngati tisiya kudya sitachi, bakiteriyayu sadzatha kuyambitsa kutupa.
Ndayesa izi. Zotsatira zake ndi zodabwitsa kwambiri!
| Zakudya zazikulu zomwe muyenera kupewa | Zakudya zina zoti mudye |
|---|---|
| Mkate ndi chilichonse chopangidwa kuchokera ku ufa wa mkate (mabisiketi, makeke), mpunga, mbatata, Zakudya zophikidwa ndi makeke, ndi pasitala. Ndili ndi zakudya zochepa zokhala ndi sitachi monga nyemba. | Mapuloteni opanda mafuta ambiri (nkhuku), nsomba ndi nsomba zina zam'madzi, mazira, ndi ndiwo zamasamba zambiri zamtundu uliwonse. Ndimadya zipatso zina, koma ndimapeza chakudya chambiri chomwe ndimafunikira kuchokera ku ndiwo zamasamba. |
Machiritso omwe ndinalandira kuchokera ku kusinthaku
Papita zaka zoposa 5 kuchokera pamene ndinasintha kudya zakudya zimenezi. Ululu wa m'malo olumikizirana mafupa anga a m'chiuno (`sacroiliitis`) ndi mafupa a pachifuwa (`costochondritis`) omwe ndinali nawo kale watsala pang'ono kutha tsopano. Kumva kufooka mwadzidzidzi ndi kutopa komwe kumamveka ngati chimfine tsopano kwatha. Ndangokumbukira posachedwapa kuti ululu wa m'mapazi anga (`plantar fasciitis`) womwe ndinali nawo kwa nthawi yayitali watha!
Zizindikirozi zimangobweranso ngati nditasiya kudya zakudya zimenezi. Palibe vuto kudya chakudya chokoma nthawi ndi nthawi. Koma ngati ndidya zakudya zolakwika kwa masiku angapo motsatizana, monga ndikapita kutchuthi, zotsatira zake zimaonekera kwambiri.
Zakudya izi ziyenera kuchitidwa bwino lomwe. Sizingatheke "monga choncho." Ndikudziwa zimenezo kuchokera ku zomwe ndakumana nazo.
Zinanditengera nthawi kuti ndipeze moyo umene ungandithandize. Nthawi zina zimakhala zovuta kutsatira, koma zotsatira za ntchito yovuta imeneyo zimakhala zamtengo wapatali kuposa pamenepo.
Uthenga Wopita Nawo Kunyumba
- Matenda a Ankylosing spondylitis (AS) ndi matenda omwe amayamba kwa nthawi yayitali, koma zizindikiro zambiri zimatha kuthetsedwa ndi kusintha moyo, monga kuchita masewera olimbitsa thupi ndi zakudya.
- Ngakhale patakhala kupweteka ndi kuuma, ndikofunikira kwambiri kusuntha. Yambani pang'onopang'ono ndipo pang'onopang'ono onjezerani masewera olimbitsa thupi.
- Anthu ena atha kuchepetsa kutupa ndi ululu wokhudzana ndi AS mwa kutsatira zakudya zopanda sitachi wambiri.
- Chofunika kwambiri: Nthawi zonse lankhulani ndi dokotala wanu ndipo funsani upangiri wawo musanasinthe kwambiri zakudya zanu kapena masewera olimbitsa thupi. Zomwe zingagwire ntchito kwa aliyense zingasiyane.
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