Unonzwawo kuneta uye usina hupenyu zuva rese here? Kunyangwe ukarara zvakanaka uye usingaite basa rakawanda, kuneta uku hakuperi here? Muviri wako unorwadziwa here? Kana uine zviratidzo zvakaita seizvi kwenguva yakareba, ungave uine chirwere. Isu tinoti Chronic Fatigue Syndrome (CFS). Dzimwe nguva inonziwo Myalgic Encephalomyelitis (ME/CFS). Ichi chirwere chinonetsa uye chinotyisidzira hupenyu. Saka, pamusoro pekurapwa kweWestern nguva dzose, kune dzimwe nzira dzakawanda dzekurapa idzo vanhu vanotsvaga rubatsiro kubva madziri. Nhasi tiri kutaura nezvedzimwe nzira dzekurapa.
Asi tisati tapinda munyaya iyi, pane chinhu chimwe chaunofanira kurangarira. Tsvagiridzo yesainzi pakurapa uku kwakasiyana haina kunyanya kuenzana netsvagiridzo yemishonga yechivanhu. Izvi hazvirevi kuti hazvishande. Zvinongoreva kuti mhedzisiro yazvo, zvakanakira, uye zvakaipa hazvisati zvaratidzwa zvizere. Vamwe vanhu vanogona kuwana zororo guru kubva mazviri. Uye mazhinji acho anowanzo chengeteka. Asi, chinhu chakakosha ndechekuti usati waedza chero chinhu chakadai, taura nachiremba wako. Nenzira iyoyo, chiremba wako anoziva zvauri kuita. Iye anogona kusarudza zvakakunakira uye kuramba achitarisa migumisiro inogona kuitika.
Kuporesa Pfungwa Nemuviri
Aya ndiwo marapirwo anoshandisa kubatana kwepfungwa dzedu nemuviri kuti tiwane zororo kune zvese panguva imwe chete. Chiremba wako anogona kutokupa mazano aya.
- Kubata majekiseni: Izvi zvinosanganisira kuisa tsono diki diki munzvimbo dzakati kuti simba rienderane. Dzimwe ongororo dzakaratidza kuti nzira iyi inogona kuderedza kuneta kwepfungwa nemuviri, pamwe nekuora mwoyo, kunogona kuperekedzwa neCFS.
- Kukwiza zvinyoro nyoro: Kukwiza zvinyoro nyoro kunogona kubatsira kuderedza marwadzo nekuoma kwemuviri, uye kunogona kuunza rugare rukuru rwepfungwa. Kune nzira yekukwiza yechiChinese inonzi Tui na. Dzimwe ongororo dzakaona kuti nzira iyi inogonawo kuderedza zviratidzo zvakaita sekuneta, kurwadziwa, uye kushaya hope.
- Yoga naTai Chi: Zvese izvi zvinotora nguva refu uye zvinyoro nyoro zvinosanganisa nzira dzekutambanudza nekufema zvakadzika. Zvinobatsira pakuwedzera simba, kudzora marwadzo, uye kudzikamisa pfungwa.
- Kufungisisa uye Kufema Zvakadzika: Izvi zvinogona kubatsira zvikuru mukugadzirisa kushushikana nekuzvidya mwoyo kunokonzerwa nechirwere ichi. Kungogara uchitarisa pane chimwe chinhu uye uchifema zvakadzama kunogona kubatsira zvikuru.
Kurapa Nehurukuro
Dzimwe nguva zvatinofunga uye zvatinonzwa zvinogona kukanganisa miviri yedu zvakananga. Kurapa nekutaura kunogona kubatsira panguva dzakadai.
Kurapa kunonyanya kutaurwa nezvako ndekwekuti Cognitive Behavioral Therapy (CBT) . Zvichitaurwa zviri nyore, zvinosanganisira kushanda nemupi wezano kuti muone mafungiro nemaitiro asina kunaka amuri kuita nezvechirwere chenyu uye muachinje kuita chimwe chinhu chakanaka. Funga nezvazvo nenzira iyi: Panzvimbo pekufunga kuti, "Handizombofi ndakapora, handigoni kuita chero chinhu," edzai kufunga kuti, "Ndiri kunzwa zviri nani nhasi, ndinogona kuita chimwe chinhu."
Kunyange hazvo dzimwe ongororo dzichiratidza kuti CBT inogona kubatsira vamwe vanhu kuderedza zviratidzo uye kugadzirisa kushungurudzika, kushushikana, uye kuzvidya mwoyo kunouya nechirwere ichi, pane gakava pamusoro peizvi. Saka zvakaoma kutaura chokwadi kana ichizoshanda kune wese munhu. Asi inogona kukubatsira kuvaka simba rako repfungwa.
Kurapa Kwemuviri
Ungave uchishamisika kuti, "Ndingaite sei maekisesaizi ini ndaneta kudaro?" Asi izvi zvinoitwa zvakarongeka uye nokungwarira. Izvi zvinonzi Graded Exercise Therapy (GET) .
Izvi zvinosanganisira kutanga nekurovedza muviri kwenguva pfupi kwaunogona kuita pasina kuneta (semuenzaniso, kufamba kwemaminitsi maviri) womira usati wanzwa kuneta. Zvadaro, zvishoma nezvishoma, zuva nezuva, vhiki nevhiki, unowedzera nguva yacho. Chinangwa ndechekuwedzera simba remuviri wako zvishoma nezvishoma uye kutsungirira.
Asi hechino chimwe chinhu chekungwarira zvikuru. Kune vamwe vanhu vane CFS/ME, mushure mekurovedza muviri, kuneta, kurwadziwa kwemuviri, nezvimwe zviratidzo zvinogona kuwedzera zvakanyanya zuva rinotevera kana kwemazuva mashoma. Izvi zvinonzi Post-Exertional Malaise (PEM) .
Saka, kurapa uku kwekurovedza muviri hakuna kukodzera munhu wese. Kana uchikwanisa kuita izvi, kuti ungatanga sei, uye kuti ungarega riini chinhu chaunofanira kukurukura nachiremba wako uye kuita uchitungamirirwa nachiremba wemuviri . Usambofa wakatanga chinhu chakadai wega.
| Nzira yekurapa neimwe nzira | Rubatsiro/chinangwa chingangovapo |
|---|---|
| Kuboorwa neAcupuncture | Kuderedza kuneta kwemuviri nepfungwa, kuora mwoyo. |
| Masaji, yoga, kufungisisa | Deredza marwadzo, dzikamisa pfungwa, vandudza kurara, wedzera simba. |
| Kurapa Kwepfungwa Nemaitiro (CBT) | Kusimbisa pfungwa kuti utarise chirwere, kudzora kushushikana nekuzvidya mwoyo. |
| Kurapa Kwekurovedza Muviri Kwakarongwa (GET) | Wedzera zvishoma nezvishoma kushivirira kwemuviri (kutarisana nachiremba kwakakosha). |
| Zvekudya zvinovaka muviri | Inobatsira kuwedzera simba nekudzorera kushomeka kwezvekudya mumuviri (kuburikidza nekurairwa nachiremba chete). |
Mishonga uye Zvinovaka Muviri
Dzimwe nguva, kushomeka kwekudya mumuviri kunogona kukonzera kuneta. Nokudaro, vamwe vanhu vanotsvaga zvekudya zvinovaka muviri. Dzimwe ongororo dzakawana kuti izvi zvinogona kupa mimwe mhedzisiro:
- NADH: Mushonga unobatsira muviri kugadzira simba.
- Magnesium: Chicherwa chakakosha pakushanda kwemhasuru uye simba remuviri.
- Omega-3 fatty acids: Izvi zvinowanikwa mumafuta ehove uye zvinobatsira kuderedza kuzvimba mumuviri.
Chero zvazvingava, chinhu chakakosha kurangarira ndechekuti haufanirwe kutanga kutora mavhitamini kana zvekudya zvinovaka muviri nekuti mumwe munhu akuudza kuti uzvitore. Mamwe mavhitamini anogona kukuvadza muviri wako kana ukaatora akawandisa. Mamwe acho anogona kukanganisana nemimwe mishonga yauri kutotora. Saka, usati watanga chero chimwe chinhu chinowedzerwa, bvunza chiremba wako uye chishandise chete kana akakurudzira.
Mharidzo Yekuenda Nayo Kumba
- Chirwere Chekuneta Chisingaperi (ME/CFS) hachisi kungonzwa kuneta chete, asi chirwere chaicho chinokanganisa hupenyu hwako.
- Kune nzira dzakawanda dzekurapa nadzo, asi hadzisi dzese dzine humbowo hwakasimba hwesainzi. Zvisinei, vamwe vanhu vanogona kuona kuti dzinobatsira.
- Chinonyanya kukosha: Gara uchitaura nachiremba wako usati watanga chero imwe nzira yekurapa, yekuwedzera kudya, kana chirongwa chekurovedza muviri.
- Zvinoshanda kune mumwe munhu zvingasashanda kune mumwe. Saka usaedza kutevedzera zviri kuitwa nevamwe.
- Kunyanya paunenge uchirovedza muviri, teerera muviri wako. Kana uchinzwa kuneta, rega nekukurumidza wotsvaga mazano kuna chiremba. Ngwarira zvikuru chirwere chinonzi Post-Exertional Malaise (PEM).
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