Kodi munayamba mwaganizapo kangati patsiku timagwiritsa ntchito mapewa athu? Tikadzuka m'mawa ndikutambasula manja athu, tikafika pa kapu ya khofi, tikamapatsana moni kwa mnzathu, tikamangirira basi, tikamanyamula mwana wamng'ono... Cholumikizira chodabwitsa ichi paphewa pathu chimatithandiza ndi zinthu zonsezi. Koma mpaka cholumikizira ichi chipweteke, kapena china chake chikachitika, sitiganizira kwambiri za kufunika kwake, sichoncho? Kotero lero tikambirana za cholumikizira chofunikira kwambiri komanso chodabwitsa m'thupi lathu, cholumikizira cha phewa.
Mwachidule, kodi cholumikizira cha phewa ichi ndi chiyani?
Cholumikizira cha phewa lanu, kapena chomwe madokotala amachitcha kuti glenohumeral joint , ndi komwe fupa lanu lakumtunda (humerus), fupa la phewa, ndi fupa la kolala (clavicle) zimalumikizana. Cholumikizira ndi komwe mafupa athu awiri kapena kuposerapo amakumana.
Phewa lathu ndi lapadera kwambiri. Ndi cholumikizira cha mpira ndi soketi . Taganizirani ngati mpira waung'ono womwe umalowa mu soketi yonga chikho. Umu ndi momwe zilili. Mapeto ofanana ndi mpira a fupa lanu lapamwamba la mkono amalowa mu soketi yokhota mu tsamba la phewa lanu. Kapangidwe ka mpira ndi soketi aka ndi komwe kamalola phewa lanu kuzungulira ndikuyenda mbali iliyonse. Ndipotu, cholumikizira cha phewa chili ndi mayendedwe apamwamba kwambiri kuposa cholumikizira china chilichonse m'thupi lathu. Ndicho chomwe chimalola kuti chizungulire mbali zonse, osati kungoyang'ana mbali imodzi ngati bondo.
Kodi timapeza phindu lotani kuchokera ku phewa?
Tangoganizirani kuchuluka kwa ntchito zathu za tsiku ndi tsiku zomwe zingasokonezeke popanda chiwalo ichi. Chiwalo chodabwitsa ichi ndi chomwe chimatithandiza kuchita zinthu izi:
- Kufikira: Pa zinthu monga kugwirana chanza ndi munthu wina kapena kutenga madzi patebulo.
- Sungani dzanja lanu kumbuyo kwa msana wanu: Pa zinthu monga kuvala jekete, sari, kapena mukakanda msana wanu.
- Kwezani ndi kutsitsa dzanja lanu: Pa zinthu monga kugwedeza dzanja lanu kwa mnzanu patali, kufikira chinthu china pa shelufu pamwamba, kapena kutambasula manja anu mmwamba kuti mutsegule manja anu.
- Tembenuzani dzanja lanu: Pa zinthu monga kuyatsa pompo, kutseka loko ya chitseko, kapena kuponya mpira wa cricket.
Kusuntha konseku kumachitika chifukwa cha phewa. Kodi n'kofunika bwanji pa miyoyo yathu?
Cholumikizira cha phewa sichigwira ntchito chokha! Chili ndi anzake omwe amachithandiza.
Cholumikizira cha phewa sichingathe kuchita zonsezi chokha. Pali ziwalo zina zambiri kuzungulira phewa lathu zomwe zimathandizira ndikuteteza. Tiyeni tiwone zomwe zili. Kuti izi zikhale zosavuta kumvetsetsa, ndapanga tebulo ngati ili.
| Gawo | Ntchito yake, mwachidule |
|---|---|
| Cholumikizira cha Acromioclavicular (AC) | Ichi ndi cholumikizira china chaching'ono. Ndi komwe tsamba la phewa lanu ndi khosi lanu zimakumana. Sizisuntha momasuka ngati cholumikizira chachikulu cha phewa. Koma zimasuntha minofu ya phewa lanu ikasuntha. |
| Kachere | Zili ngati matiresi. Ndi minofu yolimba, koma yosinthasintha. Imaphimba mkati mwa 'soketi' imeneyo. Imapezekanso kumapeto kwa mafupa omwe amalumikizana ndi malo olumikizirana mafupa. Imathandiza mafupa kuyenda bwino, popanda kukandana. |
| Chikwama chozungulira | Ichi ndi choteteza phewa. Ndi dongosolo la minofu ndi minyewa yomwe imagwira phewa pamodzi ndikulisunga lolimba. Ndi gulu la minofu iyi yomwe imakuthandizani kuzungulira ndikutembenuza mkono wanu. |
| Bursa (Bursae) | Izi zili ngati matumba ang'onoang'ono odzaza madzi. Amagwiritsidwa ntchito kuti achepetse kukangana pakati pa magawo osuntha a phewa ndikugwira ntchito ngati pilo, ngati 'choyatsira shock' m'galimoto. |
| Nembanemba ya synovial | Nembanemba iyi imapanga madzi apadera (synovial fluid). Madzi awa amapezeka mozungulira cholumikizira. Monga mafuta mumakina, madzi awa amathandiza cholumikizira kuyenda mosavuta popanda kukodwa. |
Kodi kuvulala kwa phewa komwe kumachitika kawirikawiri ndi kotani?
Popeza phewa lili ndi ntchito yambiri yoti lichite, limakhalanso losavuta kuvulala. Kuwonongeka kulikonse kwa mafupa, minofu, ndi minyewa yozungulira phewa kungayambitse kupweteka kwa phewa. Tiyeni tiwone zina mwa matenda omwe amapezeka kwambiri.
| Dzina la Chikhalidwe | Mwachidule, kodi chimachitika ndi chiyani ndi izi? |
|---|---|
| Phewa losweka | Anthu ambiri amvapo izi. Zimatchedwa mapeto a fupa "ooneka ngati mpira" omwe amatuluka mu "soketi." Izi zitha kuchitika panthawi yamasewera kapena mukagwa. |
| Matenda a nyamakazi | Izi zimatchedwanso 'kuwonongeka kwa mafupa ndi mafupa.' Mukagwiritsa ntchito chiwalo kwa nthawi yayitali, gawo longa cushion lotchedwa cartilage limawonongeka. Kenako mafupa amayamba kukandana. Izi zingayambitse ululu waukulu. |
| Bursitis ya phewa | Tinakambirana za matumba ang'onoang'ono odzaza ndi madzi (bursae). Ngati awa atupa, kutanthauza kuti, atupa, pazifukwa zina, vutoli limachitika. Zizindikiro monga kupweteka kwa phewa, kutupa, ndi kufiira zimatha kuchitika. |
| Kusweka kwa phewa | Fupa lililonse lolumikizana ndi cholumikizira lingasweke. Lingathe kuswa fupa la mkono, fupa la phewa, kapena fupa la kolala. Izi zikachitika, mungamve kupweteka kwambiri ndi kufooka kotero kuti simungathe kusuntha phewa lanu. |
| Kupweteka kwa phewa | Izi zimachitika pamene mitsempha yothandizira phewa yakokedwa. Zizindikiro zake ndi monga kupweteka, kutupa, ndi mabala. |
| Kung'ambika kwa rotator cuff | Mukachita mayendedwe omwewo mobwerezabwereza (monga wojambula, wosewera mpira wa volleyball), phewa likhoza kupsinjika ndipo minofu ya rotator cuff imatha kutupa kapena kung'ambika. Izi zingayambitse ululu ndi kufooka kwa phewa ndi mkono. |
Kodi mungazindikire bwanji vuto la phewa? Samalani zizindikiro izi
Ngakhale kuti pali matenda ambiri omwe angakhudze phewa, pali zizindikiro zina zomwe zimawoneka pafupifupi mwa onse. Ngati mukukumana ndi vuto ngati ili, muyenera kuda nkhawa nalo.
- Kupweteka kwa phewa: Ululu uwu ukhoza kukhala wochepa mpaka wovuta kwambiri. Nthawi zina ululu ungabwere mwadzidzidzi. Nthawi zina, ululuwo ukhoza kuwonjezeka pang'onopang'ono.
- Kutupa: Ngati malo a phewa akuoneka otupa.
- Kuuma kapena kufooka: Kuvuta kusuntha phewa kapena mkono. Kumamveka ngati kwatsekeka. Simungathe kukweza mkono wanu kapena kuuyika kumbuyo kwa msana wanu.
- Kutupa kapena kusintha mtundu wa khungu: Malo omwe kuvulalako kunachitikira amasanduka abuluu kapena ofiirira.
Chofunika kwambiri: Ngati muli ndi zizindikiro izi, makamaka ngati ululu sunathe patatha masiku ochepa, musayese kudzichiritsa nokha ndikuonana ndi dokotala. Iye adzatha kuzindikira chomwe chimayambitsa matendawa ndikukupatsani chithandizo choyenera.
Kodi tingatani kuti mapewa athu akhale athanzi komanso olimba?
Mapewa athu amakumana ndi mavuto ambiri tsiku lililonse. Choncho tiyenera kugwira ntchito mwakhama kuti akhale olimba. Nazi zinthu zosavuta zomwe tingachite:
1. Idyani zakudya zabwino
Pali mwambi wakuti "ndife chimene timadya." Izi zimagwiranso ntchito pa mafupa. Ndikofunikira kwambiri kudya zakudya zomwe zimachepetsa kutupa m'thupi. Kutupa kumeneku ndiye chifukwa chachikulu cha matenda ambiri a mafupa, monga osteoarthritis.
- Mitundu ya nsomba: Nsomba zomwe zili ndi mafuta a omega-3, monga sardine ndi mackerel.
- Ndiwo zamasamba: Ndiwo zamasamba zobiriwira monga kabichi, broccoli, ndi sipinachi.
2. Khalani otanganidwa
Anthu ena amaganiza kuti kuchita masewera olimbitsa thupi sikwabwino pa mafupa, koma si zoona. Kuchita masewera olimbitsa thupi moyenera kumalimbitsa minofu yozungulira mafupa. Ndikwabwinonso pa thanzi la cartilage.
- Kuchita masewera olimbitsa thupi monga kuyenda ndi kusambira .
- Kuphunzitsa mphamvu: Koma izi ziyenera kuchitika motsogozedwa ndi munthu amene akudziwa.
- Maseŵero olimbitsa thupi osinthasintha: Maseŵero osavuta otambasula thupi amathandiza kuti paphewa pakhale kuyenda bwino.
3. Samalirani mafupa anu
Zizolowezi zina zimawononga mwachindunji mafupa athu.
- Siyani kusuta: Kusuta kumachepetsa kuyenda kwa magazi kupita ku mafupa ndi mafupa, zomwe zingafooketse mafupawo.
- Chepetsani zakumwa zokhala ndi shuga: Imwani madzi m'malo mwa soda ndi zakumwa zopatsa mphamvu. Shuga wochuluka umawonjezera kutupa m'thupi.
- Sungani kulemera kwabwino kwa thupi: Pamene mukulemera, kupanikizika kwa mafupa anu kumawonjezeka, zomwe zingayambitse kuwonongeka ndi kung'ambika kwa mafupa anu mwachangu.
Cholumikizira cha phewa ichi chogwira ntchito molimbika chimatithandiza nthawi zina zosangalatsa kwambiri m'miyoyo yathu, monga kukumbatirana, kufikira chinachake, kapena kuponya mpira. Chifukwa chake ndi udindo wathu kuchisamalira bwino mwa kudya bwino komanso kuchita masewera olimbitsa thupi. Monga cholumikizira china chilichonse, chingawonongeke pakapita nthawi. Chifukwa chake ngati muli ndi ululu wa phewa kapena kuuma kosalekeza, musachinyalanyaze ndipo lankhulani ndi dokotala.
Uthenga Wopita Nawo Kunyumba
- Popeza kuti phewa lanu ndi lolumikizana ndi 'mpira ndi soketi', limayenda bwino kwambiri kuposa ziwalo zina m'thupi.
- Musanyalanyaze zizindikiro monga kupweteka kwa phewa, kutupa, ndi kuvutika kuyenda. Izi zitha kukhala zizindikiro zoyambirira za matenda.
- Zakudya zabwino, kuchita masewera olimbitsa thupi nthawi zonse, komanso kukhala ndi moyo wathanzi kungathandize kuti mafupa anu a m'mapewa akhale athanzi kwa nthawi yayitali.
- Ngati kupweteka kwa phewa kapena kusapeza bwino kwina kukupitirira, musadzichiritse nokha ndipo funsani upangiri kwa dokotala wodziwa bwino ntchito nthawi yomweyo.
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