Ngaba une-ankylosing spondylitis (AS)? Ukuba kunjalo, mhlawumbi uyazi ukuba kunzima kangakanani ukwenza nezinto ezisisiseko, ukusuka ekuvukeni ebhedini kusasa ukuya ekunxibeni, ukugoba ukuze ubambe into phantsi, nokujika intloko yakho. Ukuphila nentlungu emqolo, esinqeni, nakwamanye amalungu, kunye nokuqina kwasekuseni, kunokuba ngumceli mngeni wokwenene. Kodwa ungakhathazeki. Namhlanje, siza kuthetha ngemikhwa elula nesempilweni enokukunceda wenze ubomi bakho bemihla ngemihla bube lula, ulawule iintlungu zakho, kwaye ugcine ukuguquguquka kwamalungu.
Ukuzilolonga kubalulekile!
Xa umzimba wakho ubuhlungu kwaye amalungu akho eqinile, usenokungaziva ufuna ukuzilolonga. Yinto eqhelekileyo leyo. Kodwa ubusazi na ukuba ukuzilolonga yenye yezona ndlela zilungileyo zomntu one-Ankylosing Spondylitis (AS). Ukuzilolonga rhoqo akunciphisi nje kuphela ukuqina kwamalungu, kodwa kuphucula nendlela oma ngayo kunye nokuguquguquka kwawo.
Khawuthelekelele, xa uvuka ebhedini kusasa, umqolo wakho uziva uqinile ngokungathi ukrazukile. Kodwa xa wenza umthambo omncinci wokuzolula, loo kuqina kuyaphela kancinci kancinci. Oku kuyafana.
Luhlobo luni lomthambo olulungileyo?
- Ukuzilolonga okunobunzima: Ukuzilolonga okufana nokudada, i-yoga, kunye ne-Pilates kunokunceda ukolula umqolo wakho, uqinise amalungu akho, kwaye unciphise iintlungu. Ukudada, ngakumbi, yindlela entle yokuzilolonga ngaphandle kokubeka uxinzelelo kumqolo wakho.
- I-Cardio: Ukuzilolonga okunyusa isantya sentliziyo yakho nokunciphisa ukuphefumla okufutshane nako kubalulekile. Oku kuquka izinto ezifana nokuhamba ngokukhawuleza, ukubaleka, kunye nokukhwela ibhayisekile. Oku akuyi kunciphisa iintlungu kuphela, kuya kuphucula nokuphefumla kwakho, ukunyamezela, kunye nokuphila kakuhle kwengqondo.
Khumbula, zimisele ukuzilolonga iintsuku ezi-3 ukuya kwezi-5 ngeveki imizuzu engama-75 ukuya kwe-150. Ukuba unengxaki yokuqalisa ngoko nangoko, thetha nogqirha wakho okanye ingcali yezonyango ukuze uyile isicwangciso sokuzilolonga esifanelekileyo kuwe.
Lumkela ukuma kwakho
Eyona nto iphambili enokwenzeka nge-AS kukuba umqolo ugobe phambili ngokuhamba kwexesha. Eyona ndlela ilungileyo yokuthintela oku kukuzama ukugcina umqolo wakho uthe tye kangangoko unako ngamaxesha onke. Lumka oku xa uhleli, umile, kwaye uhamba. Oku kunciphisa uxinzelelo kumqolo nasemalungeni, kuthintela ukudinwa kwemisipha kunye nokwenzakala.
Izinto ezilula onokuzenza imini yonke
- Ukuzilolonga kwamagxa:Phakamisa amahlombe akho aye ezindlebeni zakho, uwagoqe, uze uwawise phantsi. Yenza oku izihlandlo ezi-5-10 ngemini. Oku kuya kunceda ukunciphisa ukuqina kwamahlombe akho kunye nomqolo ongasentla.
- Ukuzilolonga kwesilevu: Hlala esitulweni, beka iinyawo zakho phantsi, uze usondeze isilevu sakho esifubeni sakho kangangoko. Bamba imizuzwana embalwa uze uphumle. Yenza oku malunga nezihlandlo ezili-10 ngemini.
- Indawo yokulala: Musa ukusebenzisa imiqamelo ephezulu kakhulu xa ulele. Ukuba kunokwenzeka, sebenzisa umqamelo omncinci kakhulu, okanye ulale ungenawo umqamelo konke konke. Umqamelo ophezulu unokubangela iingxaki zentamo kwaye wenze iimpawu ze-AS zibe zimbi ngakumbi.
Ukutya kunokwenza umahluko omkhulu
Akukho kutya "komlingo" okuthe ngqo kwe-AS. Nangona kunjalo, ukutya okuthile kunokunceda ukulawula ukudumba emzimbeni, oku kukudumba kwangaphakathi okubangela ukudumba nentlungu.
| Ukutya Okulungileyo | Ukutya Okufanele Kuncitshiswe |
|---|---|
| Iziqhamo nemifuno (ingakumbi enemibala emnyama) | Ukutya neziselo ezineswekile (iziselo ezibandayo, iikeyiki) |
| Iintlanzi (ezityebileyo kwi-omega-3s, ezifana nesalmon, i-mackerel, kunye ne-sardines) | Ukutya okucutshungulweyo (isoseji, iibhola zenyama) |
| Amantongomane kunye nembewu (iWalnuts, iiAlmonds) | Inyama ebomvu (inyama yenkomo, inyama yehagu) |
| Iioyile eziluncedo ezifana neoyile yomnquma | Utywala |
Ngamafutshane, ukulandela ukutya kwaseMedithera kunokukunceda ufumane iziphumo ezilungileyo. Ukuba awuqinisekanga ngendlela otya ngayo, thetha nogqirha wakho kwaye ubone ingcali yokutya ukuba kuyimfuneko.
Eminye imikhwa ebalulekileyo
Iivithamini kunye nezongezo zesondlo
Abantu abaninzi abane-AS banokuba namanqanaba aphantsi e-vitamin D. I-Vitamin D ibalulekile emzimbeni ukuze ifunxe i-calcium, ebalulekileyo kwimpilo yamathambo. Nokuba ufumana i-vitamin D ekukhanyeni kwelanga, amaqanda, nokutya kobisi, isenokunganeli. Ngoko ke, buza ugqirha wakho ukuba ufuna i-vitamin D kunye nezongezo ze-calcium.
Busuku benzolo.
Iintlungu zomqolo zinokwenza kube nzima ukulala kakuhle ebusuku. Kodwa ukungalali kakuhle kunokukwenza ube novelwano ngakumbi kwiintlungu. Zama la macebiso okukunceda ulale ngcono:
- Yeka ukusela izinto ezifana nekofu neti de kube semini.
- Yeka ukujonga ifowuni yakho kunye neTV yakho ubuncinane iyure ngaphambi kokuba ulale.
- Zilolonge rhoqo.
Ukuba awukwazi ukulala emva kokwenza ezi zinto, xelela ugqirha wakho ngaloo nto.
Ulawulo loxinzelelo
Ukuphila nesifo esinganyangekiyo esichaphazela iintshukumo zomzimba wakho kunokuba nzima engqondweni. Yiyo loo nto kubalulekile ukunyamekela umzimba wakho kunye nengqondo yakho. Yenza into oyithandayo ukunciphisa uxinzelelo. Kusenokuba kukuchitha ixesha nosapho okanye abahlobo. Okanye kungaba kukuzibandakanya kwinto oyithandayo, ukufunda incwadi, okanye ukumamela umculo. Izinto ezifana neyoga kunye nokucamngca nazo zinokukunceda uzole ingqondo yakho.
Ukuba uyatshaya, yeka namhlanje.
Ukuba uyatshaya, enye yezona zinto zilungileyo onokuzenza ukulawula i-AS yakho kukuyeka. Ukuyeka ukutshaya kunokunceda unyango lwakho lusebenze ngcono kwaye kunciphise umonakalo kumalungu akho. Kunzima ukuyeka konke ngaxeshanye, kodwa zininzi iindlela zokunceda. Thetha nogqirha wakho ucele uncedo.
Umyalezo Wokuya Ekhaya
- Ukuzilolonga kubalulekile xa uphila ne-Ankylosing Spondylitis (AS). Ukuzilolonga yonke imihla ukuze unciphise iintlungu nokuqina.
- Hlala ukhumbula indlela ome ngayo . Zama ukugcina umqolo wakho uthe nkqo xa uhleli, umile, naxa ulele.
- Yamkela ukutya okunempilo okunciphisa ukudumba emzimbeni. Nciphisa iswekile, ukutya okucutshungulweyo, kunye nenyama ebomvu.
- Uxinzelelo lunokwenza iimpawu zibe zimbi ngakumbi. Fumana iindlela zokugcina ingqondo yakho izolile.
- Ukuba uyatshaya, ukuyeka kuya kuba nefuthe elikhulu kunyango lwakho nakwimpilo yakho iyonke.
- Soloko uthetha nogqirha wakho ngaphambi kokuba uqalise nantoni na, nokuba ziivithamini, umthambo omtsha, okanye ukutya okunesondlo.
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