Kodi mwakhala mukuvutika ndi ululu wosatha wa msana ndi khosi, makamaka kuuma m'mawa, kwa zaka zambiri? Mwina zinali zaka zambiri dokotala wanu asanakuuzeni kuti, "Muli ndi Ankylosing Spondylitis, kapena AS mwachidule," ndipo munamva chisoni komanso kumasuka. "O, ndiye ichi ndi chomwe chakhala chikundivutitsa kwa nthawi yayitali." Ndizachilendo kumva choncho. Tsopano popeza tikudziwa dzina la vutoli, tiyeni tiwone zomwe mungachite kuti mukhale ndi moyo wabwino komanso wosangalala nalo.
Choyamba, tiyeni tipange dongosolo labwino.
Bwenzi lanu lapamtima paulendowu ndi dokotala wanu. Gwirani naye ntchito kuti mupange dongosolo la chithandizo lomwe lingakuthandizeni kwambiri. Dziwani zambiri momwe mungathere za vutoli. Werengani mabuku ndi mawebusayiti odalirika. Funsani dokotala wanu mafunso. Kupatula apo, ili ndi thupi lanu, moyo wanu .
Kodi kuchita masewera olimbitsa thupi kumathandiza bwanji? Ndi mankhwala ati omwe ndiyenera kumwa? Kodi pali zinthu zina zothandizira kusintha zomwe zingandithandize pa zochita zanga za tsiku ndi tsiku? Mukamvetsetsa bwino zonsezi, zidzakhala zosavuta kuti muthane ndi vutoli.
Kumbukirani, chidziwitso ndi mphamvu. Mukamadziwa zambiri za matendawa, mudzatha kuwalamulira.
Musasiye kuchita masewera olimbitsa thupi ngakhale mutakhala ndi ululu.
Pali masiku ena omwe simukufuna kudzuka pabedi chifukwa cha ululu ndi kuuma kwa thupi lanu. Ndikudziwa kuti n'zovuta kuganiza zochita masewera olimbitsa thupi mukakhala choncho. Koma chofunika kwambiri chomwe ndingakuuzeni ndichakuti kuchita masewera olimbitsa thupi ndi chimodzi mwa zida zabwino kwambiri zomwe mungagwiritse ntchito polimbana ndi matendawa.
Popanda kuchita masewera olimbitsa thupi, thupi limakhala lolimba ndipo ululu umawonjezeka. Ichi ndichifukwa chake ndikofunikira kukhalabe ndi mphamvu.
- Maseŵero olimbitsa thupi monga kuyenda, kusambira, ndi kukwera njinga amathandiza mtima wanu kukhala ndi thanzi labwino komanso mphamvu ya minofu.
- Maseŵero olimbitsa thupi oyenda mozungulira amachepetsa kuuma kwa mafupa ndi kusinthasintha kwa minofu. Amathandizanso kuchepetsa kutupa ndi ululu.
Ngati n'kovuta kuyamba, pitani kwa dokotala wa physiotherapist ndikupanga pulogalamu yochita masewera olimbitsa thupi yomwe ili yoyenera kwa inu. Yambani pang'onopang'ono ndipo pang'onopang'ono onjezerani nthawi yomwe mumachita masewera olimbitsa thupi.
Samalaninso tulo lanu.
Ululu ungapangitse kuti zikhale zovuta kugona bwino usiku. Anthu ambiri omwe ali ndi AS amati "sagona bwino usiku." Vuto ndilakuti, kusagona mokwanira kungapangitse kuti zizindikirozo ziwonjezeke . Ululu ndi kutopa zimatha kuwirikiza kawiri kapena katatu. Choncho, yesani kugona bwino kwa maola 7-9 usiku uliwonse.
Samalani pang'ono ndi zinthu izi:
Kodi pali aliyense m'banja mwanu amene akunena kuti mumakoka kapena mumamva kubanika usiku? Kapena nthawi zambiri mumamva tulo komanso kutopa masana, ngakhale mukuganiza kuti mumagona bwino usiku?
Izi zitha kukhala zizindikiro za matenda otchedwa sleep apnea , omwe ndi pamene kupuma kumasiya kwakanthawi panthawi yogona. Anthu omwe angopezeka ndi AS ali pachiwopsezo chachikulu chotenga matendawa. Ngati muli ndi zizindikiro izi, chonde uzani dokotala wanu.
Tiyeni titsatire moyo wathanzi.
Pali mwambi wakuti "ndife chimene timadya." Izi ndizofunikira kwambiri kwa munthu amene ali ndi matenda a AS. Zakudya zina zimatha kuwonjezera kutupa m'thupi. Komanso, zakudya zina zimatha kuchepetsa kutupako. Kusuta fodya ndi chinthu chachikulu chomwe chimawonjezera matendawa. Tiyeni tiwone zinthuzi momveka bwino patebulo.
| Zinthu zoti muchite (onjezerani izi muzakudya zanu) | Zinthu zoti musiye/muchepetse |
|---|---|
| Zakudya zomwe zimachepetsa kutupa: - Ndiwo zamasamba ndi zipatso zatsopano (makamaka ndiwo zamasamba zobiriwira) - Nsomba zonenepa monga salimoni, mackerel, ndi sardines - Zokometsera monga turmeric ndi ginger - Mafuta a azitona - Mtedza (Walnuts, Amondi) | Zinthu zomwe zimawonjezera kutupa: - Zakudya ndi zakumwa zotsekemera ndi shuga - Zakudya zopangidwa ndi ufa wa buledi (tirigu woyengedwa bwino) - Nyama yofiira (ng'ombe, nkhumba) - Zakudya zokonzedwa monga masoseji ndi nyama za nyama - Chakudya chokazinga kwambiri |
| Makhalidwe abwino: - Kuchita masewera olimbitsa thupi tsiku ndi tsiku - Kugona tulo tabwino usiku - Kuchepetsa kupsinjika maganizo | Chinthu chomwe muyenera kusiya kuchita: Kusuta fodya Kusuta fodya kumawonjezera kuwonongeka kwa mafupa a msana. Matendawa amakula kwambiri. Ngati amuna amasuta, pali mwayi waukulu woti mafupa atsopano (syndesmophytes) apangike pakati pa mafupa a msana, ndipo msanawo udzakhala wolimba kwambiri. Choncho siyani kusuta lero. |
Musamaope kupempha thandizo.
Mukakhala ndi matenda osatha monga AS, ndi zachilendo kumva ululu wakuthupi komanso kupsinjika maganizo. Masiku ena, mungakhale achisoni, okhumudwa, kapena okwiya. Mungadzifunse kuti, "N'chifukwa chiyani izi zandichitikira ine?"
Musamabise maganizo amenewa. Zimenezi zingangokuipirani kwambiri.
Kambiranani za momwe mukumvera ndi banja lanu, mnzanu wodalirika, kapena munthu amene mumamudalira. Zimathandizanso kudziwa kuti simuli nokha. Ngati mukufuna thandizo, ganizirani zopempha thandizo kwa katswiri wa zamaganizo. Si chinthu chochita manyazi nacho. Ndi chinthu chomwe mungadzichitire nokha.
Mwa kugwiritsa ntchito njira izi m'moyo wanu, mudzatha kukhala bwino komanso mosangalala ndi vuto la AS.
Uthenga Wopita Nawo Kunyumba
- Gwirani ntchito ndi dokotala wanu kuti mupange dongosolo la chithandizo lomwe lingagwire ntchito kwa inu. Dziwani zambiri za matendawa.
- Ngakhale ululu uli m'thupi, kuchita masewera olimbitsa thupi n'kofunika kwambiri polimbana ndi matendawa. Musawasiye.
- Gonani bwino usiku. Ngati muli ndi zizindikiro monga kukodola kapena kupuma movutikira, uzani dokotala wanu.
- Chepetsani shuga, buledi, ndi nyama yofiira, ndipo onjezerani ndiwo zamasamba, zipatso, ndi nsomba yamafuta muzakudya zanu. Siyani kusuta fodya kotheratu.
- Mukakhumudwa kwambiri, kambiranani za vutoli ndipo pemphani thandizo. Simuli nokha.
💬 Comments (0)
Palibe ndemanga zomwe zatumizidwa pano. Onjezani ndemanga yanu pano koyamba.
Onjezani ndemanga yanu