Owu, ngaba nawe uneentlungu zemisipha? (Iintlungu zemisipha) Makhe sithethe ngale nto!

Ngaba ngamanye amaxesha ukhe ngequbuliso ube ne-cramp emlenzeni wakho, okanye imisipha eqinileyo emqolo okanye engalweni yakho, uze uzive iintlungu ezinganyamezelekiyo? Okanye ngaba wakha wavuka ebuthongweni bakho ngenxa yokuba umlenze wakho ujijeke ngequbuliso? Le yinto abantu abaninzi abayifumanayo. Oku sikubiza ngokuba yi-'(Muscle Cramps )' okanye '(Muscle Spasms )'. Makhe sithethe ngale nto ngeenkcukacha ezithe vetshe namhlanje.

Zithini ii-Muscle Cramps?

Ngamafutshane, ukuxhuzula kwemisipha kuxa umsipha emzimbeni wakho uqina ngequbuliso, ufinyeze, uze uphumle ixesha elifutshane ngaphandle kokuba ukwazi ukuwulawula. Oku kuqhelekile kwaye kuqhelekile kakhulu. Ngamanye amaxesha inokuba yinxalenye encinci yomsipha, okanye inokuba yimisipha yonke. Ngamanye amaxesha inokuba zimisipha ezininzi kunye.

Ezi mvukuzane zinokuvela naphi na emzimbeni wakho, kodwa ezona ndawo zixhaphakileyo zokuzibona zezi:

• I-Spine stenosis: Abantu abaninzi bafumana i-spinal stenosis.
• Ukurhawuzelela ezandleni: Ngamanye amaxesha oku kunokwenzeka kwingalo.
• Ukuqengqeleka kweenyama zenyama emilenzeni: Le yinto abantu abaninzi abaye bayibona, ingakumbi ukuqengqeleka kweebhola zeenyawo zabo.
• Ukuqina kwentamo: Kukho amaxesha apho intamo ivakalelwa ngathi inamathele kwelinye icala.
• Ukuqengqeleka kweebhola zenyama esifubeni.
• Ukuqengqeleka kweebhola zenyama esiswini.
• Ukuqengqa iibhola zenyama zijikeleze iimbambo.

Ngubani ofumana ezi ntlobo ze-meatball ezithandwa kakhulu?

Enyanisweni, ukuqaqamba kwemisipha kunokwenzeka nakubani na, nangaliphi na ixesha. Kunokwenzeka kungekuphela nje xa uhamba, uhleli, uzilolonga, kodwa naxa ulele. Kukho abantu abasoloko benale meko, kwaye nokwenza into encinci kubangela ukuqaqamba kwemisipha.

Aba bantu basengozini enkulu yokufumana iibhola zenyama:

• Abadlali: Oku kuqhelekile kubantu abenza umthambo rhoqo, abaleke, baze batsibe.
• Iintsana ezincinci: Kuba amathambo azo asakhula.
• Oomama abakhulelweyo: Le meko inokwenzeka xa kukho utshintsho emzimbeni.
• Abantu abangaphezu kweminyaka engama-65 ubudala: Oku kunokwenzeka njengoko izihlunu zisiba buthathaka njengoko iminyaka ikhula.
• Abantu abatyebe kakhulu: Ubunzima bomzimba obugqithisileyo bubeka uxinzelelo olungakumbi kwimisipha.

Ngaba kuyinyani ukuqengqa iibhola zenyama?

Ixesha elininzi, akukho nto ixhalabisayo xa kufikwa ekugingqiniseni iibhola zenyama. Ziya kuphela zodwa emva kwexesha elithile. Nangona kunjalo, kwezinye iimeko ezingaqhelekanga,, Ukushukuma kwemisipha okungapheliyo nokuqhubekayo kunokuba luphawu lokuphazamiseka kwenkqubo yemithambo-luvo. Ezi meko zichaphazela ingqondo yakho, nto leyo enceda ekulawuleni iintshukumo zemisipha yakho. Oku kushukuma kwemisipha okungalawulekiyo okubangelwa kukuphazamiseka kwemithambo-luvo kubizwa ngokuba yi-"Dystonia."

Ngoko ke, ukuba unemisipha eqhaqhazelayo engapheliyo, kunye nezinye iimpawu ezifana nentlungu eqatha, ubuthathaka bemisipha, okanye ubunzima bokulungelelanisa iintshukumo , ngokuqinisekileyo kuya kufuneka ubone ugqirha. Emva koko banokubona ukuba unengxaki yemithambo-luvo efihlakeleyo.

Zithini iimpawu zesixhobo sokusila inyama?

Imvakalelo yokukruneka ingahluka kancinci kumntu nomntu. Ngamanye amaxesha, kunokuvakala ngathi ukukruneka kukuxhuma nje okanye ukutsiba. Ngamanye amaxesha, unokubona ukukruneka ngaphakathi. Kodwa kwiimeko ezinzima , ukukruneka konke ngequbuliso kuyaqina kwaye kube buhlungu. (Abantu abaninzi bakuva oku xa imilenze yabo ikrunekile.) Ukuba intlungu inzima, kunokubakho ukuqaqamba okuncinci okanye ukukruneka kuloo ndawo usuku okanye ezimbini.

Khawucinge nje, ulele kamnandi kusasa, uze ngequbuliso uvuke ukhala iinwele ezisemlenzeni wakho zimile. Emva koko kunzima ukubuyela ebuthongweni ngenxa yaloo ntlungu, akunjalo?

Ukuba ukuxhuzula kwakho kubangelwa kukuphazamiseka kwengqondo, unokufumana ezinye iimpawu ezifana nezi:

• Intlungu engapheliyo ezimpundu.
• Ubuthathaka beebhola zenyama.
• Iimeko ezinje ngokufa amalungu omzimba.
• Ukungaziva mnandi kwamalungu omzimba.
• Ubunzima bokugcina ibhalansi yomzimba.
• Ukungalali.
• Ukukhubazeka kokubona.

Kutheni la maqhekeza enyama ejikeleza? Zithini izizathu?

Iingcali azinakutsho ngokuqinisekileyo ukuba kutheni abanye abantu benesifo sokuqunjelwa kakhulu kunabanye. Kodwa uninzi lwexesha, enye okanye ezingaphezulu kwezi zinto zilandelayo zinokubangela oku:

• Ukungazoluli ngokwaneleyo: Kubalulekile ukuzolula ngaphambi nasemva kokuzilolonga. Ukungazoluli kunokubangela ukuqina kwemisipha.
• Ukudinwa kwemisipha: Le meko inokwenzeka xa izihlunu zidiniwe emva kokusebenza, ukuma, okanye ukuzilolonga ixesha elide.
• Ukuzilolonga xa kushushu kakhulu: Xa uzilolonga ngeentsuku ezishushu kakhulu, ubila kakhulu, nto leyo ebangela ukuba umzimba wakho ulahlekelwe ngamanzi kunye nee-electrolytes. Oku kukwabizwa ngokuba yi-"Heat cramps."
• Ukuphelelwa ngamanzi emzimbeni: Ukungaseli manzi aneleyo emini yenye yezizathu eziphambili. Amanzi abalulekile ukuze imizimba yethu isebenze kakuhle.
• Ukungalingani kwe-electrolyte:Oku kuthetha ukuba iiminerali zomzimba, ezifana ne-potassium, i-magnesium, kunye ne-calcium, ziphantsi kakhulu okanye ziphezulu kakhulu. Ezi zibalulekile ekuqiniseni nasekuphumleni kwemisipha.
• Uxinzelelo: Musa ukumangaliswa, uxinzelelo lunokubangela ukuba iibhola zenyama ziqine kwaye ziqhekeke.
• Ukwenza umthambo onzima nonzima ngaxeshanye: Ukuzilolonga kakhulu ngaxeshanye nako akulunganga.

Ukuba unamahlwili emilenzeni, ingakumbi ebusuku (i-nocturnal leg cramps), ezi zinto zinokuba negalelo koku:

• Ukuhlala ixesha elide (umzekelo, abantu abasebenza eofisini).
• Umsebenzi omninzi kakhulu kwiibhola zenyama.
• Ukusebenza umi kwiindawo eziqinileyo ezifana nomgangatho wesamente.
• Ukuhlala ngendlela engafanelekanga.

Oogqirha bayixilonga njani le nto?

Xa usiya kugqirha, ukongeza ekubuzeni ngezifo zakho kunye namayeza owasebenzisayo, banokubuza imibuzo efana nale:

• "Uziva kabuhlungu kangakanani na ezi ntlungu?"
• "Zidla ngokubonakala nini ezi nyama zenyama?"
• "Kudala kangakanani ukusukela oko wafika okokugqibela?"
• "Uziva njani xa iibhola zenyama ziqengqeleka?"
• "Iqale nini le nto?"

Ngokusekelwe kwiimpendulo zakho kule mibuzo, ugqirha unokugqiba ukuba oku kuqhelekile na okanye kufuneka uvavanyo olongezelelweyo.

Uyiphatha njani i-grinder yenyama?

Akukho nyango okanye isitofu esithile esinokumisa ukuqengqeleka kweenyama zenyama ngaxeshanye. Kodwa kukho izinto ezimbalwa onokuzenza ukuze ufumane isiqabu okwangoku:

• Yolula kancinci indawo ebuhlungu: Umzekelo, ukuba umlenze wakho ukwi-bunion, gcina umlenze wakho uthe tye uze utsale iinzwane zakho zijonge kuwe ngobunono.
• Hlikihla kancinci indawo ebuhlungu ngezandla zakho okanye nge-roller yokuhlikihla.
• Sukuma uhambe ujikeleze kancinci.
• Faka ibhotile yamanzi ashushu okanye ipakethe yomkhenkce. (Abanye abantu bathanda ubushushu, abanye abantu bathanda ukubanda. Yenza nantoni na ekhululekileyo kuwe.)
• Ungathatha isithomalalisi sentlungu (umz. `(Ibuprofen)`, `(Acetaminophen)`). Kodwa akulunganga ukuzithatha rhoqo, zithathe ngokweengcebiso zonyango.

Kubalulekile: Ukuba unezihlunu eziqhaqhazelayo rhoqo nezinzima, kungcono ukubona ugqirha ukuze ufumane ukuba yintoni ebangela oko. Ngamanye amaxesha oogqirha banokukunika amayeza okuphumla kwezihlunu. Nangona kunjalo, la mayeza anokubangela iziphumo ebezingalindelekanga ezifana nokozela, isiyezi, kunye nokugabha, ngoko ke kufuneka uthethe nogqirha wakho ngaphambi kokuba uthathe isigqibo sokuba uza kuzisebenzisa na ixesha elide.

Kuza kwenzeka ntoni ukuba uqhubeka ujika iibhola zenyama?

Njengoko ukhula, usenokuba neengxaki zokudumba rhoqo nangokuphindaphindiweyo. Kodwa ungakhathazeki. Njengoko besikhe sathetha ngaphambili, kukho izinto onokuzenza ukuthintela oku. Ukuba uzenza ngokuchanekileyo, unokunciphisa umngcipheko wakho wokudumba.

Yintoni enokwenziwa ukuthintela ukuba iibhola zebhola zingaqengqeleki?

Ngenxa yokuba i-meat grinder inokwenzeka nangaliphi na ixesha, kunzima ukuyithintela ngokupheleleyo. Kukho izinto esingenakuzitshintsha, njengobudala bakho. Kodwa kukho izinto onokuzenza ukunciphisa umngcipheko wakho:

• Yenza rhoqo imithambo eyandisa ukuguquguquka komzimba.
• Zama ukugcina umzimba wakho usempilweni.
• Yolula izihlunu zakho rhoqo, ingakumbi ezo zivakala ngathi zihlala ziqengqeleka.
• Sela amanzi amaninzi imini yonke. Ubuncinane iiglasi ezisi-8 zamanzi.
• Kuphephe ukuzilolonga xa kushushu kakhulu.
• Nxiba izihlangu ezikhululekileyo ezikulingana kakuhle.
• Gcina ubunzima bakho bufanelekile ngokweenqanaba lakho lobude.
• Kukho amayeza anokubangela ukuxhuzula kwezihlunu njengesiphumo esingesihle. Thetha nogqirha wakho kwaye uzame ukuwaphepha ukuba usebenzisa naliphi na kula mayeza.
• Nqanda ukuba iibhola zenyama zingaqengqeleki emilenzeni yakho:
• Ukuba ulala ngomqolo, beka umqamelo phantsi kwemilenze yakho uze ugcine iinzwane zakho zijonge phezulu.
• Ukuba ulala ngesisu sakho, gcina imilenze yakho ijinga phezu komphetho webhedi.
• Yolula izihlunu zemilenze yakho kancinci ngaphambi kokuba ulale.
• Xa ulele, gcina amashiti akho kunye neengubo zakho zikhululekile, ungazivaleli emilenzeni yakho.

Ufanele uye nini kugqirha?

Ukuba intlungu oyifumanayo xa une-meatball ayinyamezeleki, iyenzeka rhoqo, okanye ibisoloko iqhubeka ixesha elide, ngokuqinisekileyo kuya kufuneka ubone ugqirha. Kwakhona, ukuba une-meatball enezi mpawu, bona ugqirha ngoko nangoko:

• Intlungu enzima kakhulu.
• Ukudumba kwemilenze okanye ukuba ndindisholo.
• Utshintsho lolusu (umz. ukutshintsha kombala, ukuba bomvu).
• Ukushukuma okukhulu kwemilenze okundivusa ebusuku.

Ukuba ucinga ukuba ukuqengqeleka kwakho kwenyama yenkomo kungaba luphawu lwesifo esithile, bonana nogqirha ngokukhawuleza.

Kunini apho kufuneka uye kwiSebe leeNgxamiseko (i-ETU) ukuze uchithe i-meatball?

Ngokwesiqhelo, i-meatball ibuhlungu kodwa ayihlali ixesha elide. Nangona kunjalo, kwiimeko ezinje, kufuneka uye kwigumbi likaxakeka elikufutshane ngoko nangoko:

• Intlungu ayinyamezeleki.
• Ukuba uziva ngathi umzimba wakho wonke urhubuluza ngenyama.
• Ukuba iibhola zenyama ziqale ukuqengqeleka emva kokuchukumisa into enokuba yityhefu.

Kuvakala njani xa iibhola zenyama ziqengqeleka?

Oku akufani ngokwenene nomntu wonke, kodwa mhlawumbi uyakuqonda xa ukwenza njalo.

Ezinye izivubeko ziyaqhaqhazela nje kwaye azibuhlungu. Kodwa ezinye zibuhlungu kakhulu kangangokuba awukwazi ukushukuma de ziphele. Ngamanye amaxesha uya kuziva ngathi izivubeko zakho zitshintshile, kwaye ziya kuziva ngathi ziqinile xa uzichukumisa. Oku kuhlala kuthatha imizuzwana embalwa ukuya kwimizuzu eli-15 nangaphezulu. Ngamanye amaxesha zinokuvela izihlandlo ezininzi zilandelelana.

Ziziphi iingxaki zesondlo ezibangela ukuba iibhola zenyama zibe mdaka?

Ukunqongophala kwezi vithamini kunye neeminerali kunokubangela ukuba iibhola zenyama zibe mdaka:

• I-calcium
• I-Potassium
• I-Magnesium (ekwabizwa ngokuba yi-"Hypomagnesemia")
• IVithamin D

Ukuba ucinga ukuba unokuba unesondlo esincinci, thetha nogqirha wakho kwaye ufumane iingcebiso malunga nokuthatha izongezo ukuba kuyimfuneko. Ungaze uzithathele ezi zinto wedwa ngaphandle kwengcebiso kagqirha.

Kutheni umzimba wam wonke ungcangcazela ngamandla?

Ukuba ufumana ukuqaqamba okukhulu kwemisipha emzimbeni wakho wonke, kusenokuba kubangelwa kukungalingani kwe-electrolyte. Okanye, kusenokuba luphawu lwemeko embi engaphantsi, efana ne-atherosclerosis, isifo se-thyroid, okanye i-multiple sclerosis (MS). Ukuba uhlangabezana noku, yiya kwigumbi likaxakeka elikufutshane nawe ngoko nangoko.

Izinto ezibalulekileyo ekufuneka uzikhumbule (Umyalezo Wokuya Ekhaya)

Ukuziqengqa kwiibhola zenyama yinto abantu abaninzi abayifumanayo kubomi babo bemihla ngemihla.

Musa ukucinga ukuba, "Owu, kufuneka ndinyamezele oku." Nangona ezi zinto zinokufika ngokungalindelekanga, kukho izinto onokuzenza ukuze uzinciphise, kwaye ngamanye amaxesha uzithintele.

• Sela amanzi amaninzi.
• Zolula ngaphambi nasemva kokuzilolonga.
• Yitya ukutya okunesondlo (ukutya okutyebileyo kwi-potassium, i-magnesium, i-calcium)
• Ukuba uhlala ujikeleza emqolo okanye unentlungu eqatha, qiniseka ukuba ubonana nogqirha.
• Landela imiyalelo kagqirha ngononophelo.

Ukuba unengxaki yokulala okanye ukwenza izinto ozithandayo, ezifana nemidlalo, ngenxa yokuxhuzula kwemisipha yakho, thetha nogqirha wakho ngayo loo nto. Banokufumanisa ukuba kutheni unale meko baze bakunyange ukuba kuyimfuneko. Ndiyathemba ukuba olu lwazi luza kukunceda uphile ubomi obusempilweni nobonwabisayo!

Ukuqaqamba kwemisipha , ukuqaqamba kwemisipha, iintlungu zemisipha, impilo yomzimba, umthambo