Sisebenza nzima kangakanani ngezandla zethu imini yonke? Khawucinge nje... Ingqiniba lilungu elibaluleke kakhulu elisinceda kuyo yonke into ukusuka ekuhlambeni amazinyo kusasa, ukuya ekubhaleni, ekutyeni, ekuphakamiseni iintsimbi, ekubambeni umntwana, nasekuqhubeni imoto. Kodwa asicingi kakhulu ngayo, akunjalo? Ngokwesiqhelo, kuphela xa sifumana intlungu okanye ukuqina kwengqiniba apho siqonda khona ixabiso layo. Ngoko ke namhlanje, masithethe ngale nxalenye imangalisayo yobunjineli emzimbeni wethu, ingqiniba.
Know your body mass index (BMI) and weight classification
Ingqiniba ayilonye, kodwa mithathu!
Ewe, uyivile kakuhle loo nto. Nangona siyibiza ngokuba yingqiniba, eneneni yindibaniselwano yamalungu amathathu amakhulu. Ukuchaneka, ingqiniba lengqiniba lenziwa apho ithambo elingalweni yethu engasentla (silibiza ngokuba yi-'Humerus') kunye namathambo amabini angalweni yethu esezantsi (i-'Ulna' kunye ne-'Radius') adibana khona.
Cinga ngayo njengomatshini omncinci. La malungu mathathu asebenzisana ukuze sikwazi ukugoba, ukolula, nokujikeleza iingalo zethu ngaphakathi nangaphandle.
1. I-Humeroulnar Joint: Oku kufana ne-hinge yocango. Ngokuyintloko inoxanduva lokusivumela ukuba sigobe kwaye solule ingalo yethu.
2. I-Humeroradial Joint: Le iyinkimbinkimbi ngakumbi. Yindibaniselwano ye-hinge joint kunye ne-rotator joint. Ikwanceda ukugoba nokwandisa ingalo, kunye nokujikeleza ingalo phezulu nasezantsi.
3. I-Proximal Radioulnar Joint: Le yi-rotator cuff joint. Yiyo esivumela ukuba sijikeleze ingalo yethu.
Zonke ezi joints zintathu zezohlobo lwe-'Synovial Joints'. Oku kuthetha ukuba kukho ulwelo olutyibilikayo ngaphakathi kwezi joints, njengegrisi oyibeka emotweni, ('Synovial Fluid'). Olu lwelo luvumela amathambo ukuba ahambe kakuhle ngaphandle kokungqubana. Kwakhona, iziphelo zamathambo zigqunywe yi-cartilage etyebileyo, efunxa ukuthuthumela okwenzekayo xa sibaleka kwaye sitsiba.
Iqela elenza ingqiniba isebenze: izihlunu, imisipha, kunye nemisipha
Ukuba namathambo namalungu nje akwanelanga, akunjalo? Udinga inkqubo eqinileyo yokuwashukumisa. Ingqiniba yindawo apho izihlunu ezininzi, imisipha, kunye nemisipha zidibana khona. Makhe sijonge amalungu aphambili kweli qela.
| Inxalenye | Igama lesiNgesi) | Umsebenzi nje |
|---|---|---|
| Izihlunu | ||
| Izihlunu zengalo engasentla | IiBiceps Brachii) | Inceda ukugoba ingqiniba kunye nokujikeleza ingalo. |
| Izihlunu zengalo engasentla | IiTriceps Brachii) | Inceda ukolula ingqiniba. |
| Imisipha yengalo | I-Brachioradialis | Inceda ekugobeni ingqiniba kwaye igcine ingalo izinzile. |
| Imisipha yengalo | Izihlunu ezibandakanyekayo kwiintshukumo zezandla neminwe | Inceda ekugobeni nasekululeni isihlathi neminwe. |
| Iiligamenti - iibhanti ezidibanisa amathambo kunye | ||
| I-Bound | Kwicala elingaphakathi (iMedial/Ulnar Collateral Ligament) | Igcina ilungu lizinzile xa kukho uxinzelelo olugqithisileyo ngaphakathi kwengqiniba. |
| I-Bound | Ngaphandle (iLateral/Radial Collateral Ligament) | Inceda ukugcina umphandle wengqiniba uzinzile. |
| Imisipha - imixokelelwane edibanisa izihlunu namathambo | ||
| I-Tendon | Imisipha yeBiceps | Imisipha ye-biceps inamathela kwithambo elisengqinibeni (ukuze igobe). |
| I-Tendon | I-Triceps Tendon | Umsipha we-triceps unamathela kwithambo lengqiniba (ukuze woluleke). |
Iingxaki eziqhelekileyo zengqiniba kunye neemeko
Ngenxa yokuba isebenza nzima kakhulu, iingxaki zengqiniba ngamanye amaxesha zinokubakho. Oku kunokubangelwa kukuwa, ingozi yezemidlalo, okanye ngokwenza uhlobo olufanayo lokunyakaza ngokuphindaphindiweyo.
Iimeko eziqhelekileyo
- I-Arthritis: Ukudumba kwamalungu kunye nentlungu.
- I-Bursitis: Usulelo lwezingxobo ezizaliswe lulwelo (i-bursa) ezijikeleze ilungu.
- Ukukhubeka kwethambo: Ukukhubeka kwethambo eliphuma kwilungu.
- Ukuqhekeka kwamathambo: Ukonakala kwamathambo ngenxa yokuwa.
- Ukukruquka nokukruquka: Ukukruquka okanye ukukruquka kwemisipha.
Iimeko eziqhelekileyo ezichaphazela ingqiniba
I-Elbow yeTennis kunye ne-Elbow yoMdlali wegalufa
Xa usiva la magama, ucinga ukuba zizifo ezichaphazela abadlali kuphela, akunjalo? Kodwa akunjalo. Enyanisweni, nabani na angakufumana oku.
- I-Tennis Elbow: Le yimeko ebuhlungu ebangelwa kukonakala kwemisipha engaphandle kwengqiniba. Le meko inokwenzeka kubantu abasebenzisa rhoqo izandla zabo ukuphakamisa iintsimbi, ukubamba izinto ngokuqinileyo, okanye ukusebenzisa imawusi yekhompyutha ixesha elide. Umzekelo, ixhaphakile kubantu abenza umsebenzi wokuchwela, ukupeyinta, okanye ukwenza imisebenzi yasekhaya.
- I-Golfer's Elbow: Oku kuchasene ne-tennis elbow. Kubangelwa kukonakala kwemisipha engaphakathi kwe-elbow kwaye kubangela iintlungu. Kunokwenzeka nakubantu abaphakamisa iintsimbi, abadlala imidlalo yokuphosa, okanye abenza imisebenzi ephindaphindayo equka ukujija ingalo.
- Isifo seCubital Tunnel:Le meko yenzeka xa umthambo omkhulu (i-'Ulnar nerve') ohamba ngaphakathi kwengqiniba yethu ucinezelwa. Oku kunokubangela ukungakhululeki, iintlungu, okanye ubuthathaka esandleni nakwiminwe (ingakumbi umnwe omncinci nomnwe weringi). Oku kuqhelekile kubantu abagoba ingqiniba yabo ixesha elide.
Ukuba unentlungu engapheliyo, ukungaziva, ukudumba, okanye ubuthathaka engqinibeni yakho, engalweni, okanye esandleni, musa ukuyityeshela loo nto. Asingombono ulungileyo ukucinga nje, "Iza kuphela kwiintsuku ezimbalwa." Isenokuba kukukruquka nje, okanye ingaba yinto efuna ingqalelo ethile. Ngoko ke, eyona nto ilungileyo onokuyenza kukubona ugqirha wakho ngoko nangoko. Ngale ndlela, unokufumana unobangela ochanekileyo, uqale unyango olufunekayo, kwaye uthintele imeko ukuba ingabi mandundu.
Umyalezo Wokuya Ekhaya
- Ingqiniba yakho ayilolungu elinye, kodwa yindibaniselwano entsonkothileyo yamalungu amathathu akuncedayo ukugoba, ukolula, nokujikeleza ingalo yakho.
- Iimeko ezibizwa ngokuba yi-'tennis elbow' kunye ne-'golfer's elbow' zinokwenzeka kungekuphela nje kubadlali, kodwa nakubani na oqhubeka nokwenza uhlobo olufanayo lomsebenzi.
- Ukuba unentlungu engapheliyo, ukungaziva, okanye ubuthathaka engqinibeni yakho, esandleni, okanye kwiminwe yakho, musa ukuyityeshela loo nto.
- Ukuba kukho intlungu okanye ukwenzakala kwamalungu, kubaluleke kakhulu ukubonisana nogqirha wakho ngaphambi kokuba uzinyange.
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