Yintoni enokwenziwa malunga nokuqaqamba kwemilenze ngexesha lokukhulelwa? Makhe sithethe ngale nto!

Mhlawumbi udlula kuvuyo olukhulu kunye nokungonwabi kancinci kule mihla kuba ulindele umntwana, akunjalo? Kuqhelekile ukuba neentlungu zemilenze, okanye njengoko sizibiza njalo, ukungaziva mnandi emilenzeni yakho. Ngamanye amaxesha, oku kunokuba buhlungu kangangokuba kukuvuse phakathi kobusuku. Kodwa ungakhathazeki, uninzi lwexesha akuyonto imbi. Namhlanje, siza kuthetha ngeentlungu zemilenze kunye nento onokuyenza ngazo.

Kutheni imilenze yam iqengqeleka ngexesha lokukhulelwa?

Abafazi abaninzi abakhulelweyo, ingakumbi ngexesha lesibini nelesithathu lokukhulelwa , banokufumana iintlungu ezibukhali kwinxalenye esezantsi yemilenze yabo, okanye kwindawo yemiqolo, phakathi kobusuku. Oogqirha nabo abakwazi ukubona unobangela ochanekileyo. Abanye abantu ngokuhlekisa babiza oku ngokuthi "amahashe kaCharley," okubhekiselele kwimeko ebuhlungu kakhulu kwimisipha yemiqolo. Khawuthelekelele ulele ubuthongo obukhulu kwaye ngequbuliso uvuka unentlungu enzima evakalelwa ngathi iinwele emlenzeni wakho zimi ngeenyawo... Awunakuchaza ukungakhululeki okuzivayo ngelo xesha, akunjalo? Kodwa iindaba ezimnandi zezokuba le ntlungu idla ngokuphela emva kwexesha elithile .

Kukho izizathu ezimbalwa ezincinci endicinga ukuba zinokuchaphazela oku:

• Ukwanda kobunzima bomntwana: Njengoko umntwana wakho ekhula, imilenze yakho kufuneka ithwale ubunzima obungakumbi. Kwakhona, njengoko isibeleko sakho sikhula, sinokubangela uxinzelelo kwimithambo yegazi kunye nemithambo-luvo eya emilenzeni yakho.
• Ukuphelelwa ngamanzi emzimbeni: Ukungafumani manzi aneleyo kunokuchaphazela ukusebenza kwezihlunu. Udinga amanzi angakumbi ngexesha lokukhulelwa.
• Ukunqongophala kokutya: Ngamanye amaxesha, kukho inkolelo yokuba ukulahleka kweenwele kunokubangelwa kukunqongophala kweeminerali ezifana ne-calcium okanye i-magnesium.
• Ukudinwa: Kungabangelwa kukudinwa kwemilenze yakho xa ulala ebusuku emva kokusebenza nzima imini yonke.

Yintoni onokuyenza ukuze unciphise iintlungu zemilenze?

Ukuba ukhathazwa nalu hlobo lokuqengqeleka kwemilenze, zama ukwenza izinto ezimbalwa.

Zama ezi zinto ngaphambi kokuba ulale.

• Ukolula ithole: Ngaphambi kokuba ulale ebusuku, yolula ithole lakho. Kodwa ungaze wolule iinzwane zakho zijonge phambili . Ukwenza njalo kunokubangela ukuxinana kwemisipha yethole. Okufuneka ukwenze kukugcina umlenze wakho uthe tye uze ugobe umzantsi womlenze wakho (iinzwane) uye edolweni lakho. Yenza oku izihlandlo ezininzi.

Izinto onokuzenza ngokukhawuleza ukuba iinwele zakho ziyawa

Ukuba ngequbuliso uphulukana neenwele ebusuku okanye emini, musa ukoyika uzame ezi zinto:

1. Yolula umlenze: Gcina umlenze obuhlungu uthe tye kangangoko unako.

2. Tsala unyawo lwakho phezulu: Tsala iinzwane zakho phambi kwakho, uye ngasedolweni lakho, ngokungathi kukho umntu otyhala ezantsi konyawo lwakho. Oku kuya kolula izihlunu eziqinileyo.

3.Hlikihla kancinci: Hlikihla kancinci indawo ebuhlungu ngezandla zakho. Kungcono ukuhlikihla ukusuka ezantsi ukuya phezulu, oko kukuthi, ukuya entliziyweni .

4. Hambahamba kancinci: Nje ukuba intlungu ithomalale kancinci, hambahamba kancinci ukuba kunokwenzeka.

5. Faka ubushushu: Faka ibhotile yamanzi ashushu okanye ilaphu elifakwe emanzini ashushu kwindawo echaphazelekayo. Oku kuya kunceda ukuphumza izihlunu kwaye kunciphise iintlungu. Nangona kunjalo, ungayisebenzisi ukuba ishushu kakhulu.

Khumbula: Xa usenza ezi zinto, ufuna ukuzenza ngendlela ekulungeleyo kwaye engongezi intlungu .

Lumka oku imini yonke.

• Sela amanzi amaninzi: Zama ukusela ubuncinci iiglasi ezisi-8 ukuya kwezili-10 zamanzi ngosuku. Umzimba udinga amanzi angakumbi ngexesha lokukhulelwa. Ukuba awuseli ngokwaneleyo, unokuba neenwele eziwileyo.
• Yenza umthambo njengoko ugqirha wakho eyalele: Ukuba ugqirha wakho uthi kulungile, yenza umthambo olula rhoqo . Umzekelo, ukuhamba okanye ukwenza umthambo we-yoga ofanelekileyo kubasetyhini abakhulelweyo kunokuphucula ukujikeleza kwegazi emilenzeni yakho kwaye kunciphise umngcipheko wokuqaqamba kwemilenze.
• Lumka ukutya kwakho: Faka ukutya okutyebileyo kwi-calcium (ubisi, iyogathi, itshizi, imifuno eluhlaza) kunye nokutya okutyebileyo kwi-magnesium (iinkozo, amandongomane, iibhanana) ekutyeni kwakho.

Buza ugqirha wakho malunga nezongezo.

Ngamanye amaxesha ugqirha wakho unokucebisa izongezo ze-calcium okanye ze-magnesium. Nangona kunjalo, akufuneki uzithathe ezi zinto ekhemesti wedwa . Ngexesha lokukhulelwa, thatha naliphi na iyeza okanye izongezo zesondlo kuphela xa ucetyiswa ngugqirha . Kuba ezinye izinto zinokuba yingozi kumntwana. Ugqirha wakho uza kukuhlola aze agqibe ukuba uyazifuna ngokwenene na ezi zinto.

Ndifanele ndimbone nini ugqirha?

Nangona oku kuqengqeleka kwemilenze kuyinto eqhelekileyo uninzi lwexesha, ngamanye amaxesha kunokuba luphawu lwenye imeko enzima. Ke ngoko, ukuba unezinye zeempawu ezilandelayo, ngokuqinisekileyo kuya kufuneka ubone ugqirha ngokukhawuleza :

• Ukuba intlungu yomlenze ayipheli konke konke: Ukuba uzenzile ezi zinto zikhankanyiweyo apha ngasentla kwaye intlungu iyaqhubeka kangangeeyure.
• Ukuba intlungu inzima kakhulu: ayinyamezeleki, ibuhlungu kakhulu kunokutshintsha iinwele ngendlela eqhelekileyo.
• Ukuba umlenze wakho uvuvukile, ubomvu, kwaye uziva ushushu xa uwuchukumisa: Oku kungaba luphawu lokuqhekeka kwegazi (Deep Vein Thrombosis - DVT). Nangona kunqabile ngexesha lokukhulelwa, yimeko efuna unyango olukhawulezileyo.
• Ukuba unengxaki yokuhamba: Ukuba awukwazi ukuhamba kakuhle, nokuba kungenxa yentlungu okanye ngenxa yesinye isizathu.

Ngamaxesha anje, kungcono ukubona ugqirha uze uhlolwe. Emva koko ungaqiniseka ukuba akukho nto inokubangela uxhalabe ngayo.

Izinto ezibalulekileyo ekufuneka uzikhumbule (Umyalezo Wokuya Ekhaya)

Kulungile, masiphinde sikukhumbuze ngamanqaku abalulekileyo koko sithethe ngako:

• Ukungqubana kwemilenze kuqhelekile ngexesha lokukhulelwa, kodwa kukho iindlela zokunciphisa ukungonwabi.
• Ziqhelise ukolula imilenze yakho ngaphambi kokuba ulale ebusuku (ungajongi iinzwane zakho phambili).
• Ukuba iinwele zikhule ngaphakathi, yolula umlenze, tsala unyawo phezulu , uze uphulule loo ndawo.
• Sela amanzi amaninzi imini yonke kwaye utye ukutya okunesondlo.
• Yenza umthambo olula njengoko uyalelwe ngugqirha wakho.
• Musa ukuthatha naziphi na izongezo ngaphandle kokubonisana nogqirha wakho.
• Ukuba iintlungu zomlenze zinzima, azipheli, okanye zihamba kunye neempawu ezinje ngokudumba, ukuba bomvu, okanye ubushushu , ngokuqinisekileyo kuya kufuneka ubone ugqirha.

Awuhambi wedwa kolu hambo. Nokuba ziziphi na iingxaki onazo, ungoyiki ukuthetha nogqirha wakho okanye nosapho lwakho ngazo. Yonke into iza kulunga!

Ukukhulelwa , Iintlungu Zemilenze, Iintlungu Zomqolo, Iintlungu Zemilenze, Impilo Yokukhulelwa, Iintlungu Zokubeleka, Impilo Yomama