Sihlala sisiva izinto ezinje 'nge-ligament itsaliwe', 'nge-ligament ikrazukile edolweni'. Ukuba udlala umdlalo ofana ne-cricket okanye i-volleyball, umele ukuba uvile la mazwi kakuhle. Kodwa abantu abaninzi abazi kakuhle ukuba zeziphi ezi ligaments, zikuphi emzimbeni, kwaye zenzani. Enyanisweni, ezi ziindawo ezibaluleke kakhulu emzimbeni wethu ezibamba amathambo kunye kwaye zivumela amalungu ukuba asebenze ngokufanelekileyo. Ke namhlanje, masithethe ngazo ngokulula, ngendlela onokuyiqonda.
Ngamafutshane, zithini ezi ligaments?
Cinga ngeentambo eziqinileyo nezithambileyo ezidibanisa amathambo emzimbeni wakho. Yiloo nto siyibiza ngokuba zii-ligaments . Zifana neentambo eziqinileyo. Zenziwe ikakhulu ziiproteni ezibizwa ngokuba yi-collagen kunye ne-elastin . I-Collagen izinika amandla amakhulu, kwaye i-elastin izinika ukolula ezikufunayo, oko kuthetha ukuba ziyakwazi ukuguquguquka.
Ngamafutshane, umsebenzi oyintloko we-ligaments kukugcina amathambo kunye . Ngaphandle kwazo, amathambo ethu ebengenakubambana kunye.
Nazi ezinye zezona misebenzi zabo ziphambili:
- Sidibanisa amathambo omnye komnye, sibambe amathambo ethu ndawonye.
- Kwilungu, iziphelo zamathambo zidibene, nto leyo evumela intshukumo kuphela kwicala elichaziweyo kuloo lungu.
- Ukuqinisa amalungu kunye nokuthintela ukuba angajiki kwaye angatsibi ngokungeyomfuneko.
- Kwakhona kunceda ukugcina amanye amalungu esiswini sethu, njengethumbu elincinci, isibindi, isisu, kunye nesibeleko, kwindawo yawo efanelekileyo.
Ziphi emzimbeni wethu ezi ligaments?
Enyanisweni, sinee-ligaments ezingaphezu kwama-900 emizimbeni yethu! Uninzi lwazo lusezingalweni nasemilenzeni yethu, ingakumbi kufutshane namalungu. Ezi ligaments zifumaneka kuwo onke amalungu, kuquka amadolo akho, amaqatha, amagxa, kunye nezandla.
Makhe sijonge ezinye zeengxaki ezibalulekileyo esihlala sithetha ngazo. Ndiza kubeka olu lwazi kwitheyibhile efana nale ukuze kube lula ukuyiqonda.
| Indawo yeligament | Umsebenzi wayo ulula. |
|---|---|
| Iqatha | Ibamba iqatha kunye kwaye inceda ukuba lihambe kakuhle. |
| Unyawo | Ulwakhiwo lonyawo lugcinwa lomelele ukuze lukwazi ukumelana noxinzelelo olubekwa kulo xa sihamba naxa sibaleka. |
| Idolo | Idibanisa amathambo omlenze ophezulu nowasezantsi, igcina idolo lizinzile. (Ii-ligaments ezidumileyo ezifana ne-ACL kunye ne-PCL zifumaneka apha.) |
| Igxalaba | Zixhasa igxalaba kwaye zithintele ukuba lingatsibi. Ezi zinokutsalwa kwaye zikrazuke. |
| Isandla | Ezi ngamanye amaxesha zinokutsalwa okanye zikrazuke, njengokuba uwela esandleni sakho. Zinceda ekubambeni isihlakala kunye. |
| Isibeleko | Kwabasetyhini, zinceda ekubambeni amalungu esinqe, njengesibeleko, endaweni yawo (umz., imisipha engqukuva, imisipha ye-uterosacral). |
Yenziwa njani i-ligament?
Xa ucinga nge-ligament, inokwahluka ngokwemilo nobukhulu. Ezinye zifana neentambo, ezinye zifana neeribhoni. Ezinye zifana nemisonto ebhityileyo, ezinye zibanzi. Umbala ungaba pinki, mthubi, okanye umhlophe.
Kukho iinxalenye ezimbini kwi-ligament:
1. Iifayibha zeproteni: Ezi zezona zininzi kwi-ligament. Njengoko besitshilo ngaphambili, oku kwenziwa kukudibana kweefayibha zeproteni ezibizwa ngokuba yi-collagen kunye ne-elastin . I-Collagen ininzi kakhulu apho kufuneka amandla khona, kwaye i-elastin ininzi kakhulu apho kufuneka ukuguquguquka khona.
2. I-Epiligament: Ezinye ii-ligaments zinesigqubuthelo sangaphandle. Sinemithambo yegazi emininzi kunye nemithambo-luvo kunenxalenye engaphakathi. Le nxalenye ifunyenwe ibaluleke kakhulu ekufumaneni xa i-ligament yonakele nakwinkqubo yokuphiliswa.
Imisipha yonakala njani? Ngaba le yinto esiyibiza ngokuba yi-'sprain'?
Ewe, kunjalo. Ukuba i-ligament yoluliwe ngaphaya kwemida yayo, okanye ukuba ijijeke ngequbuliso kwicala elingalunganga, imicu ekuyo iya kuqala ukunwebeka okanye ukukrazuka.Yiloo nto siyibiza ngokuba yi-'sprain'.
Cinga ngebhanti yerabha. Ungayisolula ngokuqhelekileyo. Kodwa kwenzeka ntoni ukuba uyasolula ngaphaya komda wayo? Iyaphuka. Kwenzeka into efanayo nakwi-ligament.
Ezi zingozi zidla ngokubangelwa kukuwela ngequbuliso, ukujijeka, okanye ukungqubana. Oku kunokwenzeka xa udlala imidlalo, uhla izinyuko, okanye uhamba emingxunyeni.
Ezi zezinye zezona zinto zixhaphakileyo ezenzakala kwimisipha.
| Ukwenzakala | Inkcazo |
|---|---|
| Ukukruneka kweqakala | Kukho into eyenzekayo kuthi rhoqo. Siyagoba size sihlulwe yi-ligament yeqatha. |
| Ukuqaqanjelwa kwedolo | Kuqhelekile kubadlali. Ukujijeka kwedolo ngequbuliso kunokonakalisa imisipha efana ne -ACL, i-PCL, i-LCL, kunye ne-MCL . |
| Ukukruquka komqolo | Xa uphakamisa umthwalo onzima okanye ugoba ngequbuliso, ii-ligaments ezingasemva zinokutsalwa. |
| Intlungu ye-ligament ejikelezayo | Le yimeko eyenzeka kubafazi ngexesha lokukhulelwa. Njengoko isibeleko sikhula, imisipha esixhasayo iyanwebeka, nto leyo ebangela iintlungu. |
| Umnwe/ubhontsi otyumkileyo | Ngamanye amaxesha, njengaxa ubetha ibhola, imisipha enxulumene nelungu lomnwe inokutsalwa. |
Sizigcina njani ii-ligaments zethu ziphilile kwaye zomelele?
Njengoko sikhula, imisipha yethu iyaphela kancinci kancinci, nto leyo eyenza ukuba ibe sengozini yokwenzakala. Kodwa singayigcina iphilile kwaye yomelele ngokwenza izinto ezimbalwa ezilula.
- Ukuzilolonga rhoqo: Ukuzilolonga kuqinisa amalungu kunye nemisipha.
- Musa ukuhlala kwindawo enye ixesha elide: Kuphephe ukuhlala ixesha elide.
- Zifudumeze ngaphambi kokuba uzilolonge: Musa ukuqala ukuzilolonga okunzima kwangoko, fudumeza umzimba wakho uze wolule kancinci.
- Yeka ukuba uziva iintlungu: Ukuba uziva udiniwe okanye unesihlungu, musa ukuzilolonga ngamandla. Phumla kancinci.
Ukutya esikutyayo kukwanegalelo elikhulu kwimpilo yemisipha yethu. Kubaluleke kakhulu ukutya ukutya okuqulethe ezi zondlo.
| Icandelo lezondlo | Ukutya okuqulethe okuninzi |
|---|---|
| IManganese | Amandongomane (i-cashews, amandongomane), imbewu (imbewu yeflakisi, imbewu yethanga), iimbotyi, iimbotyi, iinkozo ezipheleleyo. |
| Ii-Omega-3s | Intlanzi (isalmon, i-mackerel, i-herring), imbewu yeflakisi, imbewu ye-chia kunye namafutha ayo. |
| Imifuno eCruciferous | I-broccoli, ikholifulawa, ikhaphetshu, imifuno eluhlaza, igalikhi, u-anyanisi. |
| Ivithamini A | Iikaroti, iitapile ezimnandi, iipesika, iiapricot, iimveliso zobisi. |
| Ivithamini C | Iiorenji, iigrapefruit, amastrawberry, iipepile ezibomvu (iipepile zetshili), iitapile. |
Imisipha inamandla, kodwa xa ikrazukile, ithatha ixesha elide ukuphola. Nokuba sele ipholile, ayisomelele ngokupheleleyo njengangaphambili. Ke ngoko, ilungu eliqhekekileyo linokuba lingazinzi kwaye liphinde liqine. Oku kubaluleke kakhulu ukuba ungumdlali wezemidlalo.
Ukuba ucinga ukuba une-ligament ekrazukileyo, qiniseka ukuba ubona ugqirha . Ugqirha wakho uza kuhlola ukwenzakala aze akunike isicwangciso sonyango esingcono kakhulu ukunceda kwinkqubo yokuphiliswa. Ezinye iinyembezi zinokufuna utyando, ngelixa ezinye zinokufuna iiveki okanye iinyanga zokuphumla. Emva koko, i-ligament ingalungiswa ngonyango lomzimba.
Umyalezo Wokuya Ekhaya
- Iiligamenti ziimbambo eziqinileyo neziguquguqukayo ezidibanisa amathambo omzimba wethu.
- Ezi zibalulekile ekugcineni amalungu ezinzile. Ukuba i-ligament yoluliwe okanye ikrazukile ngaphaya kwemida yayo, ibizwa ngokuba yi-"sprain".
- Ukuzilolonga rhoqo, ukutya okunesondlo, kunye nokuzifudumeza ngaphambi kokuzilolonga kubaluleke kakhulu kwimpilo yemisipha.
- Ukuba ukrokrela ukuba unesilonda esibuhlungu, musa ukuzinyanga kwaye ufune ingcebiso kagqirha ngoko nangoko.
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