⚡ Interactive Clinical Tool
BMI Calculator
Know your body mass index (BMI) and weight classification
Kodi minofu ya ntchafu ndi chiyani?
Mwachidule, gawo lapamwamba la mwendo wanu kuyambira m'chiuno mpaka bondo lanu ndi lomwe timatcha ntchafu yanu. Minofu yomwe ili m'derali imatchedwa minofu ya ntchafu. Iyi ndi ina mwa minofu yayikulu komanso yamphamvu kwambiri m'thupi lathu. Chifukwa imagwira ntchito yayikulu pothandizira kulemera kwa thupi lathu lonse ndikutisunga bwino. Tangoganizani, gulu lalikulu komanso lamphamvu kwambiri m'thupi lathu lonse, Quadriceps, lili pano. Sikuti zokhazo, Sartorius, minofu yayitali kwambiri m'thupi lathu, ilinso m'dera la ntchafu ili.Minofu imeneyi ndi yofunika kwambiri moti nthawi zina madokotala amaiyesa kuti adziwe matenda okhudzana ndi insulin . Mwachitsanzo, kufufuza mitsempha yamagazi yaying'ono (capillaries) mu minofu ya quadriceps kungathandize kuzindikira kutupa kwa mtima (myocarditis).
Kodi ntchito zazikulu za minofu iyi ndi ziti?
Mayendedwe ambiri omwe timachita, kuyambira kuyenda mpaka kukhala pampando, amalamulidwa ndi minofu ya ntchafu iyi. Amaperekanso mphamvu yayikulu yochitira masewera olimbitsa thupi monga squats omwe amachitidwa mutakhala pansi. Ntchito zawo zazikulu ndi izi:- Kusunga thupi kukhala lokhazikika komanso lokhazikika.
- Kusunga chiuno ndi miyendo pamodzi.
- Kuthandiza kuzungulira, kutambasula, ndi kusuntha mwendo kuchokera mbali imodzi kupita mbali ina.
- Kuyenda
- Kuthamanga
- Kudumpha
- Kusambira
- Kugwada
- Kutembenuza thupi lapamwamba kumbali
| Gulu la minofu | Mwachidule, chimachitika n’chiyani? |
|---|---|
| Ma Quadriceps | Iyi ndi minofu yayikulu komanso yamphamvu kwambiri m'thupi. Ili kutsogolo kwa ntchafu. Imathandiza kutambasula bondo ndikupinda chiuno. Izi ndi zomwe othamanga ndi omanga thupi amaika patsogolo kwambiri. |
| Sartorius | Minofu yayitali kwambiri m'thupi. Imathandiza kupindika ndikuzungulira ntchafu yonse. Kunena zoona, minofu iyi ndi yomwe imagwira ntchito tikakhala pansi ndi miyendo yathu yopingasa. |
| Nsalu za Hamstrings | Izi zili kumbuyo kwa ntchafu. Ndi zofunika kwambiri popinda bondo. Izi zikutanthauza kuti ndizofunikira pakuyenda kulikonse komwe kumapinda bondo, monga kupumula. Tikamayenda, minofu ya m'chiuno imeneyi ndi yomwe imatithandiza kubweza mwendo wathu pambuyo poti tapita patsogolo. |
| Owonjezera | Minofu imeneyi, yomwe ili mkati mwa ntchafu, imathandiza kuti miyendo ndi chiuno chathu zikhale bwino komanso zimathandiza kuti thupi lathu likhale lolimba. Imathandiza pa kayendedwe kamene kamagwirizanitsa miyendo. |
| Pectineus | Uwu ndi minofu yaying'ono yomwe ili pakati pa mbali zakutsogolo ndi zapakati pa ntchafu. Imathandiza kupindika ndikuzungulira mwendo pamalo olumikizira chiuno. |
Zizindikiro zomwe zingathandize kuzindikira vuto la ntchafu
Monga minofu ina iliyonse, minofu ya ntchafu imatha kuvulala, kukokedwa, kapena kukhudzidwa mwanjira ina. Ululu ndi mabala ndi zizindikiro zofala. Kuphatikiza apo, zizindikiro zotsatirazi zitha kuchitikanso:- Malo amenewo akuoneka ngati achita dzanzi .
- Kumva phokoso la "pop" mukatambasula bondo lanu kapena chiuno.
- Kutupa kwambiri.
- Kumva kufooka ukalemera pa chinthu china kapena ukachikakamiza.
Ngati zizindikirozi zikupitirira kwa masiku angapo, kapena ngati simungathe kugwiritsa ntchito mwendo wanu mwachizolowezi, muyenera kuwona dokotala nthawi yomweyo kuti akupatseni upangiri.
Ndi matenda ati omwe amakhudza minofu imeneyi nthawi zambiri?
Minofu imeneyi nthawi zambiri imavulala ikatambasulidwa mopitirira malire ake. Izi zimachitika kawirikawiri pamasewera. Zingayambitsidwenso ndi kugwedezeka mwadzidzidzi kapena kusintha kwadzidzidzi kwa njira. Pali mitundu iwiri yodziwika bwino ya kuvulala:1. Kutopa / Kukoka Minofu
Umu ndi momwe timatcha "minofu yokokedwa." Izi zimachitika pamene minofu kapena tendon yogwirizana nayo imakokedwa mopitirira malire ake. Izi zingayambitse kupweteka kwambiri, kupweteka kwa minofu, kufooka, ndi kupunduka. Tangoganizirani mukusewera cricket ndipo mwadzidzidzi mukumva ngati mukuthamanga mwachangu ndipo mwendo wanu wakokedwa. Umu ndi momwe vutoli lilili. Izi zitha kuchitika kamodzi kokha, kapena zitha kuchitika chifukwa cha mayendedwe obwerezabwereza.2. Kung'ambika kwa minofu
Vutoli ndi lalikulu kwambiri. Nthawi zina limatha kupangitsa kuti munthu achite opaleshoni. Chomwe chimachitika apa ndi chakuti minofu, tendon, kapena ligament zimang'ambika. Izi zimayambitsa kupweteka kwambiri, kutupa kwambiri, ndi mabala .Kodi tingasunge bwanji minofu imeneyi kukhala yathanzi?
Ndipotu, zili ngati minofu ina iliyonse m'thupi. Chofunika kwambiri ndikumvetsera thupi lanu ndikupewa zinthu zomwe zingakhale zoopsa. Makamaka ngati mukuchita masewera olimbitsa thupi, muyenera kusamala kwambiri kuti mupewe kuvulala. Ngati mukumva kupweteka mukamasewera masewera otere, musapitirize kusewera ngakhale ululuwo utatha. Kuchita izi kumangowonjezera kuvulalako ndikuwonjezera nthawi yochira. Nazi zina zomwe mungachite kuti ntchafu zanu zikhale zathanzi:- Idyani zakudya zopatsa thanzi zokhala ndi mapuloteni ambiri komanso zosiyanasiyana .
- Imwani madzi ambiri ndipo pitirizani kulemera bwino.
- Kuchita masewera olimbitsa thupi nthawi zonse kuti mukhale ndi mphamvu .
- Musanayambe kuchita masewera olimbitsa thupi kapena masewera olimbitsa thupi, ndikofunikira kutenthetsa thupi . Izi zingathandize kuchepetsa kuwonongeka kwa minofu.
Uthenga Wopita Nawo Kunyumba
- Minofu ya m'ntchafu zanu ndi yofunika kwambiri pa zochita za tsiku ndi tsiku monga kuyenda, kuthamanga, komanso kusunga thupi lanu bwino.
- Musanyalanyaze ululu, kutupa, dzanzi , kapena kufooka m'dera la ntchafu. Ngati mukukumana ndi zizindikiro izi, pitani kwa dokotala nthawi yomweyo.
- Kutenthetsa thupi bwino musanachite masewera olimbitsa thupi kapena masewera enaake kungalepheretse kuvulala kwambiri, monga kupsinjika kwa minofu.
- Kudya zakudya zoyenera, kuchita masewera olimbitsa thupi nthawi zonse, komanso kukhala ndi thupi labwino kungathandize kuti minofu yanu ikhale yolimba komanso yathanzi.
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