Ngaba wakha wavuka kusasa waza waziva uqinile kwaye ubuhlungu kangangokuba wawungakwazi nokushukumisa intamo yakho? Okanye wakha waziva iintlungu usuku okanye ezimbini emva kokuzilolonga kakuhle? Oku sikubiza ngokwezonyango ngokuba kukuqina kwemisipha. Enyanisweni kuqhelekile kakhulu. Sonke siye sakubona oku ngaxa lithile ebomini bethu. Ngoko masithethe ngako ngokweenkcukacha namhlanje.
Yintoni le iqinisa izihlunu?
Ngamafutshane, uxinzelelo lwemisipha luba xa izihlunu zethu zivakala ziqinile kwaye ziqinile. Ngamanye amaxesha lunokuhamba nentlungu. Kuvakala ngathi izihlunu zitsalwa ngaphakathi. Le meko inokubangelwa zizinto ezifana nokulala kwindawo engafanelekanga, ukuhlala phambi kwekhompyutha ixesha elide, okanye ukuzilolonga kakhulu. Kodwa iindaba ezimnandi zezokuba kwiimeko ezininzi, zinokunyangwa ngonyango olulula.
Ingaba oku kuqina kuyinto yokoyika?
Uninzi lwexesha, hayi. Ukuqina kwemisipha okuhlala kwenzeka kuya kuphela emva kweentsuku ezimbalwa. Ukuzolula nokugcina ukuma okufanelekileyo kunokunceda ukulawula oku kakhulu.
Nangona kunjalo, kunqabile kakhulu , ukuqina kwemisipha kunokuba luphawu lwesifo esinzulu esifihlakeleyo. Ngokukodwa, ukuba uqina kwemisipha kunye neempawu ezilandelayo, kufuneka ukhathazeke kancinci.
| Iimpawu ekufuneka uziqaphele | Kutheni ufanele ukhathalele? |
|---|---|
| Ifiva | Kusenokuba luphawu lokuba kukho usulelo emzimbeni. |
| Ubuthathaka bemisipha | Isenokuba sisifo esichaphazela inkqubo yemithambo-luvo okanye izihlunu. |
| Ukuqina kwentamo okuqatha (ukungakwazi ukuhamba) | Isenokuba luphawu lwesifo esosulelayo esinzulu njenge-meningitis. |
| Ukudumba kwendawo echaphazelekayo | Isenokuba ngenxa yokwenzakala, usulelo, okanye enye imeko yezempilo. |
Zithini izizathu zokuqina kwemisipha?
Izizathu eziqhelekileyo
Ukuqina kwemisipha kudla ngokubangelwa zizizathu ezilula ezifana nezi:
- Ukuzilolonga: Khawuthelekelele ukuba ubudlala ikhilikithi iintsuku ezimbalwa. Kutheni uziva ubuhlungu emva koko? Siyibiza ngokuba yi-"Delayed-onset muscle soreness (DOMS)``. Yintlungu yexeshana kunye nokudumba kwemisipha yakho okubangelwa kukuzilolonga.
- Ukuphelelwa ngamanzi emzimbeni: Ukungaseli manzi aneleyo kunye nokulahlekelwa zii-electrolytes.
- Ukuhlala kwindawo enye: ukusebenza esitulweni iiyure ezininzi ngexesha, ukulala gwenxa.
- Ukuxinwa okanye ukukrwitshwa kwemisipha: Ukuxinwa okanye ukukrwitshwa kubangelwa yingozi yequbuliso.
- Ukulunywa zizinambuzane.
- Amanye amayeza okanye ii-anesthetics ezisetyenziselwa utyando.
Izizathu ezinzulu zokuxhalaba
Amaxesha amaninzi, ukuqina kwemisipha kunokuba luphawu lwesifo esithile. Kwimeko ezinjalo, ezinye iimpawu zinokubakho ukongeza kukuqina kwemisipha.
- Iintsholongwane: Umzekelo, izifo ezifana `(Meningitis)`, `(Tetanus - lockjaw)`, `(Polio)`, `(HIV/AIDS)`, `(Infectious mononucleosis)`.
- Iimeko ezingapheliyo: Iimeko zexesha elide ezifana `(Fibromyalgia)`, `(Lupus)`, `(Polymyalgia rheumatica)`, `(Stiff person syndrome)`.
Khumbula, ukuba unolu hlobo lokugula, ukongeza ekuqineni kwemisipha, ngokuqinisekileyo uya kuba nezinye iimpawu ezifana nentloko ebuhlungu, umkhuhlane, ukudinwa kakhulu, kunye nomphimbo obuhlungu.
Ndingasifumana njani isiqabu kule ngxaki ekhaya?
Kukho izinto ezimbalwa onokuzenza ekhaya xa unengxaki yemisipha eqhelekileyo:
- Unyango olushushu nolubandayo: Faka ibhotile yamanzi ashushu okanye ilaphu malunga nemizuzu engama-20. Emva koko sebenzisa ipakethe yomkhenkce malunga nemizuzu engama-20. Yenza oku ngokutshintshatshintshana amaxesha amaninzi ngemini. Ubushushu buyandisa ukujikeleza kwegazi kwaye buyaphumza izihlunu. Ukubanda kunciphisa ukudumba kunye nentlungu.
- Ukuphulula ngobunono: Hluba ngobunono indawo ebuhlungu.
- Phumla: Phumla izihlunu ezichaphazelekileyo de kube buthathaka.
- Ukuhlamba ngamanzi ashushu: Ukuntywila ebhafini enamanzi ashushu okwethutyana kuphucula ukujikeleza kwegazi kwaye kunika isiqabu esikhulu emzimbeni.
- Ukuzolula: Zolula umzimba kakuhle imini yonke, ingakumbi ngaphambi nasemva kokuzilolonga.
- Iipilisi zokunciphisa iintlungu: Ungasebenzisa ipilisi zokunciphisa iintlungu ezivela kwiqela le-"NSAIDs" (umz., i-ibuprofen) ixesha elifutshane, njengoko kuyalelwe ngugqirha wakho. Nangona kunjalo, soloko uqhagamshelana nogqirha wakho ngaphambi kokuba uthathe naluphi na unyango.
Singayithintela njani le meko ukuba ingaphindi yenzeke?
- Sela amanzi rhoqo: Sela ubuncinane iilitha ezi-2-3 zamanzi ngosuku. Ukuphelelwa ngamanzi emzimbeni yeyona nto ibangela ukuqaqamba kwemisipha.
- Ukutya okunesondlo: Yitya ukutya okutyebileyo kwi-calcium kunye ne-magnesium. Imifuno eluhlaza njengeebhanana, ii-avokhado, ispinatshi, iimveliso zobisi, kunye namandongomane zilungile koku.
- Zilolonge rhoqo: Kodwa khumbula ukuzifudumeza ngaphambi kokuba uqale ukuzilolonga uze uzipholise emva kokugqiba.
- Indlela echanekileyo yokuma: Musa ukuhlala ixesha elide. Sukuma uhambehamba ubuncinane kanye ngeyure, wolule umzimba wakho. Lungisa idesika yakho nesitulo ukuze ihambelane nobude bakho.
- Gcina ubunzima obusempilweni: Ukutyeba kakhulu kubeka uxinzelelo olungeyomfuneko kwizihlunu namalungu omzimba.
Masibone utshintsho olubalulekileyo
Ukuqina kwemisipha, ukuqaqamba, kunye nokuqina kwamalungu ziimeko ezintathu ezahlukeneyo.
| Imeko | Inkcazo |
|---|---|
| Ukuqina Kwemisipha | Izihlunu zivakala ziqinile kwaye zibuhlungu. Intshukumo inokuba nzima, kodwa idla ngokuba yeyokwexeshana. |
| Ukuqaqamba kwemisipha | Sifumana ukushwabana kwemisipha ngequbuliso, okungalawulekiyo. Oku kunxulunyaniswa nezifo zenkqubo yemithambo-luvo ezifana ne-`(Multiple Sclerosis)` kunye ne-`(Cerebral Palsy)`. |
| Ukuqina Kwamalungu | Oku kukuqina okwenzeka kwilungu, kungekhona kwimisipha. Kunzima ukugoba okanye ukwandisa ilungu ngokupheleleyo. Kuqhelekile kwizifo ezifana ne-arthritis. |
Ufanele uye nini kugqirha?
Ukuba ukuqina kwemisipha akuphucuki emva kweentsuku ezimbalwa zonyango lwasekhaya, okanye ukuba kuya kuba mandundu, qiniseka ukuba ubona ugqirha wakho.
Kwakhona, ukuba unezinye zezi mpawu zilandelayo kunye nokuqina kwemisipha, funa ingcebiso kagqirha ngokukhawuleza. Kwezinye iimeko, kusenokufuneka uye kwiYunithi yoNyango oluNgxamisekileyo (ETU) yesibhedlele.
- Umkhuhlane ophezulu kunye nokuqina kwentamo okwenza kube nzima ukushukuma.
- Ukuba uziva ngathi izihlunu zakho ziyaphelelwa ngamandla kwaye ziyabuthathaka.
- Ukuba indawo eqinisiweyo ibomvu, idumbile, kwaye inentlungu eqatha.
- Ukuba le meko iyenzeka xa kunzima ukuphefumla okanye iintlungu esifubeni.
Ngamaxesha anje, ugqirha uza kukuxilonga, aze ukuba kuyimfuneko, akwenze uvavanyo lwegazi, ukuze afumanise ukuba yintoni kanye kanye imbangela.
Umyalezo Wokuya Ekhaya
- Ukuqaqamba kwemisipha yimeko eqhelekileyo. Musa ukuyoyika ngokungeyomfuneko le nto.
- Oku kunganyangwa ngamayeza alula asekhaya afana nokuphumla, unyango olushushu/olubandayo, kunye nokuzolula.
- Qaphela iimpawu ezilumkisayo ezinje ngomkhuhlane, ubuthathaka bemisipha, ukuqina kwentamo kakhulu, kunye nokudumba.
- Ukuba ukuqina kwemisipha akupheli kwiintsuku ezimbalwa okanye ukuba unezinye zeempawu ezilumkiso ezikhankanyiweyo apha ngasentla, qiniseka ukuba ubona ugqirha.
- Ukusela amanzi rhoqo, ukutya ukutya okunesondlo, kunye nokugcina indlela efanelekileyo yokuhlala kunokunceda kakhulu ekuthinteleni le meko ukuba ingenzeki.
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