Ngaba wakha weva nge "hernia"? Mhlawumbi omnye wamalungu osapho lwakho okanye umhlobo wakhe waba nayo. Khawuthelekelele ukuba amalungu angaphakathi kwesisu sethu, njengamathumbu, abanjwe ludonga oluqinileyo olwenziwe yimisipha esiswini sethu. Ukuba ngesizathu esithile olu donga luba buthathaka, kuvela umngxuma omncinci kwaye ilungu elingaphakathi kwesisu lizama ukuphuma. Yiloo nto siyibiza ngokuba yi-hernia.
Kukho iintlobo ezahlukeneyo ze-hernias, akunjalo?
Ewe, kunjalo. Nangona ibizwa ngokuba yi "hernia," kukho iintlobo ezahlukeneyo ngokuxhomekeke apho ibakho khona. Makhe sibone ukuba zeziphi iintlobo eziqhelekileyo ezibonwayo kwilizwe lethu.
- I-Inguinal Hernia: Olu lolona hlobo luqhelekileyo lwe-hernia kumadoda. Luvela kwindawo yezinqe, okanye apho kudibana khona ithanga nesisu.
- I-Femoral Hernia: Oku kwenzeka kufutshane ne-groin, phezulu kwethanga. Kuxhaphake kancinci kubafazi.
- I-Umbilical Hernia: Njengoko igama lisitsho, oku kwenzeka kufutshane ne-umbilical cord. Nangona kuqhelekile kwiintsana ezincinci, kunokubakho nakubantu abadala.
- I-Hiatal Hernia: Oku kwahlukile kancinci. Kule meko, inxalenye ephezulu yesisu ityhala i-diaphragm, udonga olukhulu olwahlula isifuba nesisu, iye esifubeni. Oku kunokubangela iimpawu ezifana ne-heartburn kunye ne-gastritis.
Ngokubanzi, izinto ezifana nokuphakamisa izinto ezinzima, ukukhohlela ixesha elide, kunye nobunzima ngenxa yokuqunjelwa kunokunyusa uxinzelelo ngaphakathi esiswini kwaye kubangele i-hernia.
Ingaba yinyani into yokuba akufuneki uzilolonge ukuba une-hernia?
Le yingxaki enabantu abaninzi. Enyanisweni, ukuba une-hernia, ngokuqinisekileyo ayilocebo lilungileyo ukwenza nantoni na ebeka uxinzelelo olukhulu esiswini sakho, njengokuphakamisa iintsimbi. Ukuzilolonga okunjalo kunokuyenza ibe mandundu i-hernia.
Nangona kunjalo, oko akuthethi ukuba ufanele uyeke ngokupheleleyo ukuzilolonga. Kukho imithambo ethile nelula enokunceda umzimba wakho uphilise, uqinise izihlunu zakho eziphambili, kwaye uthintele ukuba i-hernia ingaphindi ivele, ingakumbi emva kotyando lwe-hernia.
Kodwa khumbula oku: Ukuba une-hernia okanye uyaphola emva kotyando, ngokuqinisekileyo kufuneka uthethe nogqirha wakho ngaphambi kokuba uqale naluphi na uhlobo lomthambo. Yena okanye ingcali ye-physiotherapist iya kukuxelela ukuba zeziphi imithambo efanelekileyo kuwe kwaye lixesha elifanelekileyo lokuyiqala nini.
Zeziphi iindlela zokuzilolonga ezikhuselekileyo ze-hernia?
Kulungile, masithethe ngezinye iindlela ezilula onokuzisebenzisa ngoko nangoko, ngemvume kagqirha wakho. Ezi aziyi kukubeka uxinzelelo olukhulu esiswini sakho, kodwa ziya kunceda ukuqinisa izihlunu ezijikeleze isisu sakho.
| Ukuzilolonga | Ungayenza njani loo nto? |
|---|---|
| Hlala phantsi ukuze ume |
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| Izandiso zeDolo eziHlalisiweyo |
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| Ukutsalwa kwamaqhosha |
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| Ukuthambekela kwePelvic |
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| Iinguqu ezingundoqo |
|
Qiniseka ukuba ucingisisa ngezi zinto xa uzilolonga!
Nangona olu qheliselo luza kukunceda, kufuneka ukhathalele umzimba wakho kakuhle. Musa ukuzama ukwenza yonke into ngaxeshanye.
- Mamela umzimba wakho: Kungathatha iiveki ezili-12 ukuze uphile ngokupheleleyo emva kotyando, ngoko ke musa ukungxama.
- Qala kancinci: Yenza umthambo omnye malunga nezihlandlo ezi-5 ekuqaleni. Yandisa kancinci kancinci inani lamaxesha njengoko uziva ukhululekile, imihla ngemihla kunye neveki ngeveki.
- Nika ingqalelo kwiintlungu: Oku kubaluleke kakhulu. Khawuthelekelele ukuba ungayilinganisa intlungu yakho kwisikali esiqala kwi-1 ukuya kwi-10 (1 = akukho ntlungu, 10 = intlungu enganyamezelekiyo). Ukuba intlungu yakho iyanda ngamanqaku angaphezu kwamabini ngexesha lomthambo, okanye ukuba intlungu ayipheli nasemva kokuyeka umthambo, yeka umthambo ngoko nangoko. Xelela ugqirha wakho ngoko nangoko.
Khumbula, ezi ziqhelo azifanele zikubangele iintlungu ezibukhali. Kulungile ukuziva ungakhululekanga okanye ukutsalwa yimisipha, kodwa ukuba iintlungu ziyanda, yeka ngoko nangoko.
Kuphephe ukuphakamisa izinto ezisindayo, ukwenza imithambo ebeka uxinzelelo esiswini njengee-crunches, i-sit-up, kunye nemithambo echaphazela kakhulu umzimba.
Umyalezo Wokuya Ekhaya
- I-hernia kukuphuma kwesitho sangaphakathi ngenxa yobuthathaka eludongeni lwesisu.
- Ukuba une-hernia okanye uyaphola emva kotyando, soloko uqhagamshelana nogqirha wakho ngaphambi kokuba uqale umthambo.
- Xa uqala umthambo, qala kancinci kakhulu, ngokuphindaphinda nje okumbalwa, uze unyuke kancinci kancinci. Kubaluleke kakhulu ukumamela umzimba wakho.
- Ukuba ufumana iintlungu ezibukhali okanye ezikhulayo ngelixa uzilolonga, yeka ngoko nangoko uze uthethe nogqirha wakho.
- Ukuzilolonga ngokufanelekileyo kunokuqinisa izihlunu zesisu sakho kwaye kunciphise umngcipheko wokuphinda kuvele i-hernia.
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