Ankylosing Spondylitis (AS) chirwere chisingaperi uye chinopedza simba. Kana uine chirwere ichi, unoziva kukosha kwazvakaita kutora mishonga yachiremba wako sezvawakarairwa. Asi dzimwe nguva, zvakaoma kudzora zviratidzo zvako nemishonga chete. Dzimwe nguva, kuchinja mararamiro ako zvishoma uye kuedza mishonga yechisikigo kunogona kukubatsira kuwana zororo rakawanda. Kutaura zvazviri, kuita zvinhu izvi nemazvo kunogona kukubatsira kuderedza huwandu hwemishonga inoderedza marwadzo yaunofanira kunwa.
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Kurovedza muviri kwakakosha!
Kurovedza muviri chikamu chakakosha chekurapa kwako kweAS. Kurovedza muviri kunogona kubatsira kuvandudza kufamba kwako, kuvandudza hutano hwepfungwa dzako, uye kuderedza marwadzo. Ngatitarisei mhando dzekurovedza muviri dzakakunakira. Kubatanidza izvi kuchapa mhedzisiro yakanaka.
| Rudzi rwekurovedza muviri | Zvinhu zvaunogona kuita | Mabhenefiti |
|---|---|---|
| Kurovedza muviri nemwoyo | Kutasva bhasikoro, kushambira, kurovedza muviri mumvura. Kana uchikwanisa kuita maekisesaizi anorema zvishoma, unogona zvakare kuita kurovedza muviri kwakasimba kaviri pasvondo. | Yakanakira kurwadziwa kwemusana. Hapana kumanikidzwa pamapfundo. Yakanakira mwoyo nemapapu. Inoderedza kuneta uye inowedzera simba. |
| Kudzidziswa Kwesimba | Kushandisa mabhendi ekusimbisa muviri kana mabhendi ekurovedza muviri kaviri kana kana pasvondo. Kuita maekisesaizi e "core" anosimbisa tsandanyama dzemudumbu nemusana dzinotsigira musana. | Inosimbisa tsandanyama uye inopa rutsigiro rwakanaka kumusana. |
| Kutambanudza | Ita maekisesaizi ekutambanudza muviri zuva rega rega. Unogona kuwana mazano kubva kuna chiremba wezvekurovedza muviri nezvenyaya iyi. | Inoderedza marwadzo emuviri. Inowedzera kuchinjika kwemajoini. Inobatsira kugadzirisa chimiro chemuviri. |
| Maekisesaizi ekuchengetedza kuenzana kwemuviri | Zvinhu zvakaita seyoga, Tai Chi, kana kungomira negumbo rimwe chete zvakanaka. Zviite katatu kusvika kashanu pasvondo. | Inodzivirira kubva pakudonha. Izvi zvakakosha kuderedza njodzi yekutyoka kwemapfupa nekuda kwekudonha, sezvo AS inogona kukonzera kurasikirwa nemapfupa. |
Chinhu chinonyanya kukosha ndechekuderedza nguva yaunopedza wakagara panzvimbo imwe chete uye kufamba-famba zvakanyanya sezvinobvira. Izvi zvichabatsira kudzivirira mapfupa ako emusana kuti asabatana kuita pfupa rimwe chete.
Kudya kunoderedza kuzvimba
Kunyange zvazvo pasina kudya kwakananga kweAS, kune kudya kunogona kubatsira kuderedza kuzvimba mumuviri. Tinokudana kuti "kudya kweMediterranean." Kunosanganisira zvinotevera:
- Muriwo mutsva nemichero
- Muorivhi
- Hove dzine mafuta dzakaita sesalmon
- nzungu
- Zviyo zvese
- Nyemba dzakadai senyemba nebhinzi
Kune rumwe rutivi, chikafu chakabikwa zvakanyanya chinogona kuwedzera kuzvimba. Chine shuga yakawanda, mafuta asina hutano, uye makemikari.
Dzimwe ongororo dzinoratidza kuti kudya chikafu chisina starch yakawanda kunogona kubatsira nezviratidzo zveAS. Izvi zvinoreva kurega kudya zvakaita sechingwa, mupunga, pasta, nembatatisi. Hapana tsvakurudzo yakakwana yekuona kana izvi zvichinyatsoshanda. Asi vamwe vanhu vanotenda kuti zvinobatsira. Kana uchida kuedza chimwe chinhu chakadai, zvakanaka kutanga wataura nachiremba wako.
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Check Availability →Mavhitamini uye Zvekuwedzera
Omega-3s
Omega-3s, inowanikwa munzungu nehove dzakadai sesalmon, inzvimbo yakanaka yekuderedza kuzvimba. Pave nezvidzidzo zvakati wandei zvichitarisa mabhenefiti eomega-3 supplements kuvanhu vane AS, asi mhedzisiro yacho haisati yasvika padanho repamusoro. Saka taura nachiremba wako nezvekuti omega-3 supplement ingakukodzera here.
Asi yeuka izvi:Usatore mafuta echiropa chehove, akadai semafuta echiropa checod. Nekuti ane vhitamini A yakawanda, anogona kusangana nemamwe emishonga inoderedza marwadzo (NSAIDs) yaunotora yeAS uye anowedzera njodzi yako yekubuda ropa.
Vhitamini D
AS dzimwe nguva inogona kukonzera kuti mapfupa aonde. Calcium nevhitamini D zvakakosha pamapfupa edu. Vanhu vane AS vanogona kunge vaine vhitamini D shoma. Izvi zvinonyanya kuitika kana uri kutora ma steroids, izvo zvinogona kukanganisa kugona kwemuviri wako kupinza vhitamini D. Chiremba wako anogona kutarisa vhitamini D yako uye kukupa imwe yekuwedzera kana zvichidikanwa. Unogonawo kuwana vhitamini D kubva mukupedza nguva uri muzuva mangwanani, uchidya hove dzakadai sesadhini, mazai, nemukaka wakasimba nezviyo.
Curcumin
Ichi ndicho chinhu chikuru chinoshanda mu turmeric chatinoziva tese. Nano curcumin imhando ye curcumin inonyudzwa nyore nyore nemuviri. Zvidzidzo zvakaitwa kuvarwere veAS zvakaratidza kuti mishonga iyi ye "Nano curcumin" inoderedza kuzvimba. Bvunza chiremba wako kana izvi zvichikubatsira uye kuti ndeupi rudzi rwakanakisa.
Kurapa kwemuviri nedzimwe nzira dzekuderedza kushushikana
Kurapa Kwemuviri
Nyanzvi yezvekurovedza muviri (PT) inogona kukudzidzisa maitiro akanaka uye maitiro ekufamba kuti ikubatsire kuita mabasa ezuva nezuva zviri nyore. Vanogonawo kupa mushonga wekupisa kana kutonhora kuti unyaradze tsandanyama uye kuderedza marwadzo emapfundo. Vanogonawo kukubatsira kugadzira chirongwa chekurovedza muviri chakachengeteka chakakunakira.
Kuramba Wakagadzikana
Kugara zvakanaka kunogona kubatsira kuderedza marwadzo nekuomarara. Kana uchishanda padhesiki, chengetedza kombiyuta yako iri padanho reziso. Paunotarisa foni yako, isimudzire panzvimbo pekutarisa pane kurereka musoro wako. Paunenge uchishanda zuva rese, usazvinetse kuti ugare wakatwasuka, uye tora nguva yekuzorora.
Kukwiza muviri
Vamwe vanhu vanowana zororo kubva pakukwizwa zvinyoro nyoro. Zvisinei, kana zvisina kuitwa nemazvo, zvinogona kuwedzera marwadzo. Saka chenjerera izvi. Kana uri kukwizwa, ingopihwa chete nemunhu ane ruzivo rweAnkylosing Spondylitis.
Kurapa neAcupuncture uye TENS
Mukurapa kwe acupuncture, nyanzvi yekurapa inoisa tsono dzakapinza munzvimbo dzakati wandei pamuviri kuti ideredze marwadzo. Mukurapa kwe transcutaneous electrical nerve stimulation (TENS), muchina unotumira magetsi ane simba shoma kuburikidza neganda kuti akurudzire tsinga uye kuderedza marwadzo. Kunyange zvazvo nzira dzese dziri mbiri dzichigona kubatsira vanhu vane AS, hadzishande dzese nenzira imwe chete. Zvisinei, dzinowanzoonekwa dzakachengeteka.
Usataure zvinhu izvi!
Dzivisa kurapwa kwechiropractic: Kana uine spinal fusion kana osteoporosis, zvakanaka kuti usashandise chiropractic, sezvo ichigona kukonzera kutyoka kwemusana uye kukuvara kwetsinga. Kana uri kufunga izvi, iva nechokwadi chekutaura nachiremba wako kutanga.
Usasvuta: Kusvuta kunogona kuipa zvakanyanya. Zvinogonawo kuita kuti zviomere kufema nekuda kwechirwere ichi. Kana ukasvuta, taura nachiremba wako nezvekubatsirwa kuti urege.
Mharidzo Yekuenda Nayo Kumba
- Kurovedza muviri kwakakosha uye hakudzivisiki pakurapa Ankylosing Spondylitis.
- Dzorera kudya kwakapfuma mumiriwo mitsva, michero, hove, uye zviyo zvakakwana zvinoderedza kuzvimba mumuviri.
- Gara uchibvunza chiremba wako usati washandisa mavhitamini kana zvimwe zvinovaka muviri.
- Edza kugara wakagadzikana nguva dzese. Izvi zvinogona kubatsira kuderedza marwadzo nekuomarara.
- Usasvuta zvachose. Uyewo, kana uri kufunga nezvekurapa nechiropractic, taura nachiremba wako kutanga.
- Chiremba wako ndiye mupi wezano wako akanakisisa. Taura naye usati waita chero kurapwa kana shanduko dzemararamiro.
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