Ese ukunze kugira ububabare bw'umugongo, cyane cyane mu gice cyo hasi cy'umugongo? Iyo ukangutse mu gitondo, umugongo wawe uba umeze nk'ukomeye kandi ukomeye, bigatuma bigorana kunama? Hari igihe dutekereza ko ari ukuvunika cyangwa imiterere mibi. Ariko rimwe na rimwe hashobora kuba hari impamvu ikomeye inyuma y'ubu bubabare bw'umugongo buhoraho. Ni cyo Ankylosing Spondylitis, cyangwa (AS) mu magambo ahinnye, ari cyo. Uyu munsi, turaganira kuri byo n'uburyo bwo kwihanganira ubu bubabare neza.
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Mu magambo make, Ankylosing Spondylitis (AS) ni iki?
Tekereza umugongo wawe nk'uruhererekane rw'ingingo n'imitsi bifatanye. Ibi nibyo bidufasha kunama, kwagura no kuzunguruka umugongo wacu byoroshye. Ariko ku muntu ufite indwara yitwa Ankylosing Spondylitis (AS), izi ngingo n'imitsi birabyimba . Nk'uko umubiri wacu ubyimba iyo tugize imvune.
Iyo ubu bubyimbirwe bumaze igihe kirekire, ingingo zigenda zikomera buhoro buhoro. Zitakaza ubushobozi bwo kwiyoroshya. Iyi ni yo mpamvu nyamukuru ituma habaho ububabare mu gitondo no kubabara umugongo. AS ni ubwoko bwa rubagimpande. Nubwo nta muti wayo wuzuye , dushobora kwihanganira ibimenyetso byayo, cyane cyane ububabare bw'umugongo butuma wumva umerewe nabi cyane, kandi ukabaho ubuzima busanzwe.
Ubuvuzi bw'umubiri n'imyitozo ngororamubiri kugira ngo habeho ubwisanzure
Kimwe mu bintu byiza ushobora gukora muri iki gihe ni imyitozo ngororamubiri ikwiye no kuvura umubiri . Hari abantu bibwira ko gukora imyitozo ngororamubiri iyo umugongo ubabara atari byiza. Ariko kuri AS, inkuru itandukanye rwose.
- Gukomeza imitsi: Imyitozo ngororamubiri ikomeza imitsi ikikije umugongo n'ijosi. Ibi bigufasha kugumana imiterere myiza.
- Koroshya: Imyitozo ngororamubiri yo kunanura imitsi, cyane cyane, ishobora gufasha mu kugumana ubworoherane n'uburyo ingingo zawe zikora.
- Imyitozo yo guhumeka: Uko AS ikomeza gutera imbere, rimwe na rimwe ishobora kugira ingaruka ku ngingo zihuza amagufwa yo mu gituza. Kubwibyo, ni ngombwa gukora imyitozo yo guhumeka cyane no gukora imyitozo ngororamubiri.
Ariko ibuka ko utagerageza iyi myitozo wenyine. Menya neza ko ugiye kubonana n'umuganga w'imiti (physiotherapist) maze ubone gahunda yihariye yo gukora imyitozo ngororamubiri ijyanye n'uburwayi bwawe. Ubwo ni bwo buryo bwizewe kandi bufite akamaro kurusha ubundi.
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Check Availability →Ese tugomba guhindura indyo igira ingaruka ku bubabare?
Ese wari uzi ko ibiryo urya bishobora no kugira ingaruka ku bubabare bw'ingingo zawe? Yego, ni ukuri. Hari ibiryo bimwe na bimwe byongera ububabare mu mubiri. Kubera ko AS nayo ari indwara ifitanye isano no kubyimba, ni byiza kwirinda ibyo biryo.
By'umwihariko, gerageza kugabanya ibi bintu:
- Ibiribwa birimo ibinure bya trans (ibikomoka ku migati myinshi, margarine)
- Ibiryo byatunganyijwe (nk'isosiso, inyama z'inyama)
- Isukari itunganyijwe (ibinyobwa biryoshye, keke, ibisuguti)
Ahubwo, ongeramo ibiryo mu mirire yawe bigabanya ububabare kandi bigabanya ububabare. Ibi biribwa bifite imiterere myinshi ya "Antioxidant" na "Anti-inflammatory".
| Ubwoko bw'ibiribwa | Kuki ibi ari byiza? (Imitungo yihariye) |
|---|---|
| Icyayi cy'icyatsi | Ifite ubushobozi bukomeye bwo kurwanya imisemburo mibi. |
| Amafi afite amavuta (salmon, tuna, sardine) | Ikungahaye kuri aside irike ya omega-3 , izwiho kugabanya ububyimbirwe. |
| Imboga (cyane cyane iz'icyatsi kibisi) | Irimo vitamine n'imyunyu ngugu. Igabanya ububyimbirwe mu mubiri. |
| Imbuto nk'amakomamanga, imbuto, na pome | Imbuto zikungahaye kuri antioxydants zifasha kugabanya ububabare. |
| Amavuta ya elayo, amavuta ya canola | Irimo ibinure byiza. |
| Tangawizi na turmeric | Ibi bikora nk'imiti igabanya ububabare karemano kandi igabanya ububyimbirwe. |
| Imbuto n'ibinyampeke byuzuye | Ikungahaye kuri fibre n'ibinure byiza. |
Uburyo bwo kuvura ubushyuhe n'ubukonje ushobora kubikora mu rugo
Ikintu cyoroshye ushobora gukora uri mu rugo kugira ngo ugire ububabare bwihuse ni ugukoresha agakoresho gashyushye cyangwa gakonje. Nubwo byombi bigabanya ububabare, bikora mu buryo bubiri.
- Ubushyuhe: Ubushyuhe bufasha kuruhuka imitsi ifunganye no kongera ubworoherane mu ngingo.
- Ibicurane: Ibicurane bitera imitsi yo mu gace k'ububabare kudakora neza, bigabanya kumva ububabare.
Ushobora kugerageza byombi ukareba uburyo bukunogeye. Abantu benshi bakora ubuvuzi bushyushye mbere yo gukora imyitozo ngororamubiri ndetse no gukora ubuvuzi bukonje nyuma yo gukora imyitozo ngororamubiri.
Uburyo bwo kuvura ubushyuhe
Fata iminota 20 wiyuhagire mu gikoresho gishyushye cyangwa winjize mu cyuma gishyushye. Hanyuma, wambare imyenda ishyushye kugira ngo ubushyuhe bugume mu mwanya wacyo. Ushobora kandi gushyira agakoresho gashyushya ahantu hari ububabare. Niba ushaka kubikora mu rugo, shyira igitambaro gitose muri microwave. Ariko menya neza ko upimye ubushyuhe hanyuma ukabupfundikira mu gitambaro cyumutse mbere yo kugishyira ku ruhu rwawe. Bitabaye ibyo, ushobora kwitwika!
Uburyo bwo kuvura ibicurane
Shyira agapaki k'urubura, agapaki gakonje kuzuyemo gel, cyangwa agapaki gakonjesha kuzuyemo uduce twa barafu ahantu hababara mu gihe cy'iminota 20 icyarimwe. Ushobora kandi gukoresha agapaki k'amashaza akonje mu rugo.
Mbere yo kugerageza kimwe muri ibi, cyane cyane niba ububabare bwawe bukabije, banza uganire na muganga wawe. Kubona uburyo bwo gusuzuma no kuvura neza ni ingenzi cyane.
Ubutumwa bwo kujyana mu rugo
- Ankylosing Spondylitis (AS) ni indwara y'igihe kirekire aho ingingo z'umugongo zibyimba kandi zigakomera.
- Ibimenyetso by'ingenzi ni ububabare bw'umugongo wo hasi no kubabara mu gitondo.
- Nubwo iyi ndwara idashobora gukira burundu, birashoboka kugenzura ibimenyetso no kubaho neza.
- Imyitozo ngororamubiri iyobowe n'umuvuzi w'umubiri ni ingenzi cyane.
- Gufata indyo igabanya ububabare bishobora gufasha kugabanya ububabare.
- Ubuvuzi bushyushye cyangwa bukonje ni uburyo bworoshye bwo kuvura mu rugo butanga ububabare bwihuse.
- Mbere yo gukora ikintu icyo ari cyo cyose, ni ngombwa kujya kwa muganga kugira ngo agusuzume neza kandi aguhe ubuvuzi bukwiye.
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