Ingaba yintlungu efana nomsipha ojijekileyo esiswini sakho? (Uxinzelelo lweMisipha yesisu) Masifumanise ukuba yintoni kanye kanye le!

Ngaba wakha waphakamisa into enzima waza waziva uneqhuma esiswini sakho? Okanye wakha waphosa ibhola ekhawulezayo ngelixa udlala ikhilikithi, okanye wakha waziva intlungu ebukhali esiswini sakho ngokungathi iqhuma lenyama lijijekile? Mhlawumbi ubukhohlela iintsuku ezininzi kwaye isisu sakho sibuhlungu? Usenokuba uqhelene nale meko. Sidla ngokubiza le ntlungu ngokuthi "isisu esitsaliweyo". Ngokwezonyango, siyibiza ngokuba 'yi-Abdominal Muscle Strain'. Ngoko ke namhlanje, masithethe ngale nto ngokulula nangokucacileyo, ngokungathi sithetha nomhlobo.

Kalula nje, yintoni le ntlungu yemisipha yesisu?

Cinga ngebhanti yerabha. Xa siyitsala ngokuqhelekileyo, akukho ngxaki. Kodwa kwenzeka ntoni ukuba siyitsala kakhulu, kakhulu, okanye kakhulu? Iphuka okanye imicu yayo yonakele. Kunjalo nangenyama esesiswini sethu.

Ukuxinana kwemisipha yesisu kuxa izihlunu zesisu zethu zolulwe kakhulu ngequbuliso okanye imicu emincinci kuzo ikrazukile. Oku kukwabizwa ngokuba "yimisipha yesisu etsaliweyo." Oku kwenzeka xa izihlunu ziphantsi koxinzelelo okanye uxinzelelo ezingakwaziyo ukuluphatha.

Zithini ezi ziqwenga zenyama esiswini sethu? Zibaluleke ngantoni ezi ziqwenga?

Uninzi lwethu sicinga ngezihlunu zesisu njenge-'six-pack' nje. Kodwa eneneni, indawo yethu yesisu inamaqela aliqela ezihlunu ezibalulekileyo ekulinganiseni umzimba wethu, ekushukumeni nasekukhuselekeni. Ezi zihlunu, kunye nezihlunu ezikumqolo wethu, zenza umsebenzi omhle wokugcina umbindi wethu uqinile. Ezi zihlunu zisinceda sime, sihambe, sihlale, kwaye sizilolonge.

Kukho iindidi ezintathu eziphambili zeebhola zenyama:

1. Isisu seRectus: Ezi zihlunu "ezineepakethi ezintandathu" esizaziyo sonke. Ezi zihlunu zimbini ezibaleka ukusuka phezulu ukuya ezantsi. Xa sigoba phambili, umzekelo, xa sivuka ebhedini, ezi zihlunu zisebenza kakhulu.

2. Izihlunu ze-Oblique: Ezi zifumaneka emacaleni esisu sethu. Ezi zihlunu ziyasinceda xa sijikajika. Njengaxa sidlala ikhilikithi, i-bowling, okanye i-tennis. Ezi zihlunu zineendawo ezimbini, i-oblique yangaphandle neyangaphakathi.

3. I-Transversus Abdominus: Le msipha ikwindawo enzulu yesisu sethu. Ifana 'nebhanti' ebotshelelwe ngokuqinileyo emzimbeni wethu. Umsebenzi wayo ophambili kukugcina umqolo wethu uzinzile nokukhusela amalungu anjengesibindi kunye nepancreas ngaphakathi kwesisu sethu.

Naliphi na kula malungu omzimba lingonakala. Oku kuthetha ukuba ungaziva iintlungu kwicala lasekhohlo lesisu sakho, icala lasekunene, isisu esingaphezulu, okanye isisu esisezantsi.

Ingaba le yi-hernia? Uyibona njani umahluko?

Xa abantu beva iintlungu zesisu, enye yezona zinto zibangela uloyiko olukhulu kukuba ingaba yi-hernia na. Nangona zombini ezi meko zibangela iintlungu, zahlukile ngokupheleleyo. Kubalulekile ukuqonda umahluko.

Ngamafutshane, i-hernia kukukrazuka kwemisipha ngokwayo. I-hernia kukuphuma kwesitho sangaphakathi (esidla ngokuba yinxalenye yamathumbu) ngesihlunu esibuthathaka esiswini. Yiyo loo nto i-hernia idla ngokuvakala ngathi yiqhuma okanye ukudumba okunokuviwa okanye kubonwe ngamehlo enyama.

Masijonge ezi nguqu ngokucacileyo.

Kutheni sijamelene nale meko? Zithini izinto ezisichaphazelayo?

Le meko idla ngokubangelwa kukusetyenziswa kakhulu okanye isenzo esikhawulezileyo. Khawucinge nje, ukuba awuzange uzilolonge ngaphambili uze ngequbuliso wenze imithambo yesisu eli-100 ngosuku olunye. Ngoko ke izihlunu zakho azikulungelanga oko, kwaye kukho amathuba aphezulu okonakala kuzo.

Nazi ezinye zezizathu eziphambili:

• Ukuzilolonga ngokugqithisileyo okanye okungafanelekanga: ukuqala ukubaleka ngequbuliso ngaphandle kokuzifudumeza ngokufanelekileyo, ukuzama ukuphakamisa iintsimbi ongenakukwazi ukuziphakamisa, ukuzilolonga ngeendlela ezingalunganga.
• Ukuphakamisa okunzima: Xa ngequbuliso uphakamisa into enzima (isilinda segesi, ibhakethi yamanzi) phantsi ungagobanga kakuhle, kubeka uxinzelelo olukhulu kwimisipha yesisu.
• Ukukhohlela okanye ukuthimla rhoqo: Ukuba ukhwehlela okanye umkhuhlane ombi kangangeentsuku ezininzi, ukukhohlela nokuthimla rhoqo kunokubangela uxinzelelo olukhulu kwimisipha yesisu sakho. Oku kunokubangela ukuqaqamba kwemisipha.
• Iingozi: Ngenxa yokuchaphazeleka ngesiquphe esiswini, njengokuwa okanye ingozi yemoto.
• Ukujika ngequbuliso: Njengokungathi ngequbuliso ndijika ecaleni ukuze ndithathe into ethile.
• Imidlalo: Le ngozi iphezulu kakhulu kwabo badlala imidlalo efuna ukuba bajike baze baphose amalungu abo omzimba, ingakumbi ithenisi, ikhilikithi (xa bedlala ibhola ekhatywayo), ibhola ekhatywayo, kunye nevolibholi.

Ziziphi iimpawu esizivayo xa sikwi-meat grinder?

Uphawu oluphambili nolucacileyo ziintlungu. Le ntlungu idla ngokuvakala ngakumbi xa:

• Xa ukhohlela, uthimla, uhleka
• Xa ubaleka ngokukhawuleza okanye usenza umthambo onzima
• Xa uphakama ngequbuliso emva kokuhlala ixesha elide
• Xa iqhekeza lenyama elonakeleyo litsalwa ngentshukumo yokutsala

Ukongeza kwintlungu, kukho nezinye iimpawu ezininzi ezinokubonakala:

• Ukudumba: Indawo echaphazelekayo ingadumba kancinci.
• Ukugruzuka: Ngamanye amaxesha, ukopha okuncinci okuvela ngaphakathi enyameni kunokubangela ukugruzuka okuluhlaza okwesibhakabhaka okanye okumfusa kumphezulu wesikhumba.
• Ukuqina kwenyama: Xa uyichukumisa ngesandla sakho, indawo isenokuvakala iqinile.
• Ukuqaqamba kwemisipha: Ukuziva ngathi izihlunu ziyaqina kwaye ziyashukuma ngaphandle kokuba wena uqonde.
• Ubuthathaka:Kusenokubonakala kunzima ukusebenza ngeenyama ezisele kuloo ndawo.

Kulungile, ngoku yintoni enokwenziwa ukunyanga oku?

Iindaba ezimnandi zezokuba isilonda esiswini sihlala sisifo esiphilisa kakuhle ngokuhamba kwexesha xa uphumle. Akufuneki utyando olukhulu. Eyona nto ibalulekileyo kukuphumla . Kufuneka unike umzimba wakho ixesha lokuphola.

Ungalandela la manyathelo ukuze ukhawulezise inkqubo yokuphiliswa:

1. Ukuphumla: Ziphephe izinto ezibangela iintlungu, ingakumbi umthambo kunye nokuphakamisa izinto ezinzima, kangangeentsuku okanye iiveki ezimbalwa.

2. Umkhenkce: Kubaluleke kakhulu ukufaka umkhenkce kwiiyure zokuqala ezingama-48-72 (iintsuku ezi-2-3) emva kokwenzakala. Songa iityhubhu zomkhenkce ngelaphu uze uzibeke kwindawo ebuhlungu malunga nemizuzu eli-15-20. Yenza oku izihlandlo ezininzi ngemini. Oku kuya kunciphisa ukudumba kunye nentlungu. Ungaze ubeke umkhenkce ngqo eluswini , kuba unokonakalisa ulusu.

3. Ubushushu: Emva kweentsuku ezimbini okanye ezintathu zokuqala, ungayifaka ibhotile yamanzi ashushu okanye itawuli eshushu kuloo ndawo. Oku kuya kwandisa ukuhamba kwegazi kuloo ndawo, kukhulule izicubu, kwaye kukhawulezise inkqubo yokuphiliswa.

4. Iipilisi zokunciphisa iintlungu: Ungathatha amayeza okunciphisa iintlungu afana neparacetamol. Ungasebenzisa namayeza e-NSAID (umz. i-Ibuprofen, iDiclofenac) anciphisa ukudumba. Kodwa ngaphambi kokuba usebenzise naliphi na kula mayeza, qiniseka ukuba ubuza ugqirha wakho kwaye uwasebenzise kuphela njengoko kuyalelwe. Oku kubaluleke kakhulu ukuba unezifo ezifana ne-gastritis, i-asthma, okanye isifo sezintso.

5. I-Brace/Binder yesisu: Kwezinye iimeko, ugqirha unokucebisa ukunxiba i-brace yesisu. Oku kunika inkxaso kwizihlunu, kunciphisa iintlungu kwaye kwenze kube lula ukunyakaza.

6. Unyango Lomzimba: Nje ukuba intlungu iphele, kuyanceda kakhulu ukubona ingcali yonyango lomzimba. Uza kukufundisa imithambo efanelekileyo yokuqinisa izihlunu zakho, yonyuse ukuguquguquka kwakho, kwaye ithintele oku ukuba kungenzeki kwakhona.

Singayithintela njani into efana nale ukuba ingaphindi yenzeke?

Kukho intetho ethi "ukuthintela kungcono kunonyango." Ngoko ke kukho izinto ezimbalwa ekufuneka siziqwalasele ukuze sithintele le meko ukuba ingaphindi yenzeke.

• Ukuzifudumeza ngaphambi kokuzilolonga kunye nokuzola emva: Ngaphambi kokuba uqale naluphi na uhlobo lomthambo okanye umdlalo, yenza ukuzifudumeza imizuzu emi-5 ukuya kweli-10. Kwakhona, emva kokugqiba umthambo, yenza ukuzifudumeza ngokuthoba isantya kancinci kwaye ungayeki kwangoko.
• Yomeleza Izihlunu Eziphambili:Yenza umthambo oqinisa izihlunu zakho zangaphakathi (umz. iiplanga) rhoqo. Xa ezi zihlunu ziqinile, ziyandisa amandla akho okumelana neengozi.
• Lumka xa uphakamisa iintsimbi: Xa uphakamisa iintsimbi, musa ukugoba umqolo wakho, kodwa goba amadolo akho uze ugcine umqolo wakho uthe tye. Ukuba ubunzima bunzima, qiniseka ukuba ufumana uncedo komnye umntu.
• Mamela umzimba wakho: Yeka ukuzilolonga ukuba uziva udiniwe okanye uneentlungu. Musa ukuwutyhala umzimba wakho ngaphaya kwemida yawo.
• Hlala umile kakuhle: Zama ukugcina umqolo wakho uthe tye kangangoko xa uhleli naxa umi.

Sifanele siye nini kugqirha ngokuqinisekileyo?

Nangona le meko inokunyangwa rhoqo ngonyango olulula, ngamanye amaxesha kuyimfuneko ukufuna ingcebiso kagqirha. Ukuba unezinye zeempawu ezilandelayo, bonana nogqirha ngokukhawuleza.

• Ukuba intlungu inzima kakhulu: Ukuba kukho intlungu enganyamezelekiyo.
• Ukuba unengxaki yokuhamba okanye ukuma ngokuthe nkqo.
• Ukuba intlungu ikuthintele ekwenzeni imisebenzi yemihla ngemihla okanye ikuphazamisa ubuthongo bakho.
• Ukuba ubona iqhuma, ukudumba, okanye ukuvela kwesisu sakho (iimpawu ze-hernia).
• Ukuba intlungu ihamba neempawu ezinje ngomkhuhlane, isicaphucaphu, kunye nokuhlanza.
• Ukuba uvile isandi esithi "pop" xa wenzakele.

Kwimeko enjalo, ugqirha uza kukuhlola aze, ukuba kuyimfuneko, akuthumelele ezinye iimvavanyo (umz., i-ultrasound scan) ukuze kuqinisekiswe ukuba le yidiski elula ye-herniated okanye yenye imeko enzulu.