Kodi muli ndi ankylosing spondylitis (AS)? Ngati ndi choncho, mwina mukudziwa momwe zimakhalira zovuta kuchita zinthu zosavuta, kuyambira kudzuka pabedi m'mawa mpaka kuvala, kuwerama kuti munyamule chinthu pansi, ndikutembenuza mutu wanu. Kukhala ndi ululu kumbuyo kwanu, m'chiuno, ndi m'malo ena olumikizirana mafupa, komanso kuuma kwa m'mawa, kungakhale kovuta kwambiri. Koma musadandaule. Lero, tikambirana za zizolowezi zosavuta komanso zabwino zomwe zingakuthandizeni kukhala ndi moyo wabwino tsiku ndi tsiku, kuthana ndi ululu wanu, komanso kusunga kusinthasintha kwa mafupa.
Kuchita masewera olimbitsa thupi n'kofunika kwambiri!
Thupi lanu likamapweteka ndipo mafupa anu akuuma, simungafune kuchita masewera olimbitsa thupi. Zimenezo n’zachibadwa. Koma kodi mumadziwa kuti kuchita masewera olimbitsa thupi ndi mankhwala abwino kwambiri kwa munthu amene ali ndi Ankylosing Spondylitis (AS). Kuchita masewera olimbitsa thupi nthawi zonse sikungochepetsa kuuma kwa mafupa, komanso kumawonjezera kaimidwe kanu komanso kusinthasintha kwa thupi.
Tangoganizirani, mukadzuka pabedi m'mawa, msana wanu umamva ngati wadulidwa. Koma mukachita masewera olimbitsa thupi pang'ono, kuuma kumeneko kumatha pang'onopang'ono. Izi ndi zomwezo.
Ndi masewera olimbitsa thupi otani omwe ndi abwino?
- Maseŵero olimbitsa thupi olemera: Maseŵero olimbitsa thupi monga kusambira, yoga, ndi Pilates angathandize kutambasula msana wanu, kulimbitsa mafupa anu, komanso kuchepetsa ululu. Kusambira, makamaka, ndi njira yabwino yochitira masewera olimbitsa thupi popanda kukakamiza msana wanu.
- Kuchita masewera olimbitsa thupi a Cardio: Kuchita masewera olimbitsa thupi komwe kumawonjezera kugunda kwa mtima wanu komanso kuchepetsa kupuma movutikira n'kofunika kwambiri. Izi zikuphatikizapo zinthu monga kuyenda mwachangu, kuthamanga, ndi kukwera njinga. Sikuti izi zidzangochepetsa ululu, komanso zidzakulimbikitsani kupuma, kupirira, komanso thanzi lanu la maganizo.
Kumbukirani, yesetsani kuchita masewera olimbitsa thupi masiku atatu mpaka asanu pa sabata kwa mphindi 75 mpaka 150. Ngati mukuvutika kuyamba nthawi yomweyo, lankhulani ndi dokotala wanu kapena katswiri wa masewera olimbitsa thupi kuti akupangireni dongosolo lochita masewera olimbitsa thupi lomwe lingakuthandizeni.
Samalani Kaimidwe Kanu
Chinthu chachikulu chomwe chingachitike ndi AS ndikuti msana umapindika patsogolo pakapita nthawi. Njira yabwino yopewera izi ndikuyesetsa kusunga msana wanu wowongoka momwe mungathere nthawi zonse. Samalani izi mukakhala pansi, mukuyimirira, komanso mukuyenda. Izi zimachepetsa kupsinjika kwa msana ndi mafupa, kupewa kutopa kwa minofu ndi kuvulala.
Zinthu zosavuta zomwe mungachite tsiku lonse
- Kuchita masewera olimbitsa thupi pa phewa:Kwezani mapewa anu mmwamba mpaka m'makutu anu, muwatembenuze kumbuyo, kenako muwagwetse pansi. Chitani izi ka 5-10 patsiku. Izi zithandiza kuchepetsa kuuma kwa mapewa anu ndi kumbuyo kwapamwamba.
- Kuchita masewera olimbitsa chibwano: Khalani pampando, ikani mapazi anu pansi, ndipo bweretsani chibwano chanu pafupi ndi chifuwa chanu momwe mungathere. Gwirani kwa masekondi angapo ndikupumula. Chitani izi pafupifupi ka 10 patsiku.
- Malo ogona: Musagwiritse ntchito mapilo okwera kwambiri mukagona. Ngati n'kotheka, gwiritsani ntchito pilo woonda kwambiri, kapena gonani opanda pilo konse. Pilo yayitali ingayambitse mavuto a khosi ndikuwonjezera zizindikiro za AS.
Zakudya zingapangitse kusiyana kwakukulu
Palibe zakudya zenizeni za AS. Komabe, zakudya zina zingathandize kuchepetsa kutupa m'thupi, komwe ndi kutupa kwamkati komwe kumayambitsa kutupa ndi kupweteka.
| Zakudya Zabwino | Zakudya Zochepa |
|---|---|
| Zipatso ndi ndiwo zamasamba (makamaka zakuda) | Zakudya ndi zakumwa zotsekemera (zakumwa zoziziritsa kukhosi, makeke) |
| Nsomba (zolemera mu omega-3s, monga salimoni, mackerel, ndi sardines) | Zakudya zokonzedwa (masoseji, mipira ya nyama) |
| Mtedza ndi mbewu (walnuts, amondi) | Nyama yofiira (ng'ombe, nkhumba) |
| Mafuta opindulitsa monga mafuta a azitona | Mowa |
Mwachidule, kutsatira zakudya za ku Mediterranean kungakuthandizeni kupeza zotsatira zabwino. Ngati simukudziwa bwino za zakudya zanu, lankhulani ndi dokotala wanu ndipo funsani katswiri wa zakudya ngati pakufunika kutero.
Makhalidwe ena ofunikira
Mavitamini ndi zakudya zowonjezera
Anthu ambiri omwe ali ndi AS akhoza kukhala ndi vitamini D yochepa. Vitamini D ndi yofunikira kuti thupi lizitha kuyamwa calcium, yomwe ndi yofunikira pa thanzi la mafupa. Ngakhale mutapeza vitamini D kuchokera ku kuwala kwa dzuwa, mazira, ndi zakudya za mkaka, sizingakhale zokwanira. Chifukwa chake, funsani dokotala wanu ngati mukufuna vitamini D ndi zowonjezera calcium.
Usiku wabwino.
Kupweteka kwa msana kungapangitse kuti zikhale zovuta kugona bwino usiku. Koma kusagona mokwanira kungakupangitseni kukhala omasuka ndi ululu. Yesani malangizo awa kuti akuthandizeni kugona bwino:
- Siyani kumwa zinthu monga khofi ndi tiyi masana.
- Siyani kuyang'ana foni yanu ndi TV osachepera ola limodzi musanagone.
- Kuchita masewera olimbitsa thupi nthawi zonse.
Ngati simungathe kugona mukatha kuchita izi, uzani dokotala wanu za izi.
Kusamalira kupsinjika maganizo
Kukhala ndi matenda osatha omwe amakhudza mayendedwe a thupi lanu kungakhale kovuta m'maganizo. Ndicho chifukwa chake ndikofunikira kusamalira thupi lanu komanso malingaliro anu. Chitani zomwe mumakonda kuti muchepetse kupsinjika. Kungakhale kukhala ndi nthawi ndi banja kapena anzanu. Kapena kungakhale kuchita zinthu zomwe mumakonda, kuwerenga buku, kapena kumvetsera nyimbo. Zinthu monga yoga ndi kusinkhasinkha zingathandizenso kukhazika mtima pansi maganizo anu.
Ngati mukusuta, siyani lero.
Ngati mumasuta fodya, chimodzi mwa zinthu zabwino kwambiri zomwe mungachite kuti muchepetse vuto lanu la AS ndikusiya kusuta. Kusiya kusuta kungathandize kuti chithandizo chanu chigwire bwino ntchito ndikuchepetsa kuwonongeka kwa mafupa anu. N'zovuta kusiya zonse nthawi imodzi, koma pali njira zambiri zothandizira. Lankhulani ndi dokotala wanu ndikupempha thandizo.
Uthenga Wopita Nawo Kunyumba
- Kuchita masewera olimbitsa thupi n'kofunika kwambiri munthu amene ali ndi matenda a Ankylosing Spondylitis (AS). Kuchita masewera olimbitsa thupi tsiku lililonse kuti muchepetse ululu ndi kuuma kwa minofu.
- Nthawi zonse muzisamala ndi kaimidwe kanu. Yesetsani kukhala wowongoka msana wanu mukakhala pansi, mutaimirira, komanso mukamagona.
- Khalani ndi zakudya zabwino zomwe zimachepetsa kutupa m'thupi. Chepetsani shuga, zakudya zokonzedwa, ndi nyama yofiira.
- Kupsinjika maganizo kungawonjezere zizindikiro. Pezani njira zosungira bata lanu.
- Ngati mukusuta fodya, kusiya kusuta kudzakuthandizani kwambiri pa chithandizo chanu komanso thanzi lanu lonse.
- Nthawi zonse lankhulani ndi dokotala wanu musanayambe chilichonse, kaya ndi mavitamini, masewera olimbitsa thupi atsopano, kapena zakudya zina.
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