Ngamanye amaxesha isihlathi sakho siyabuhlungu, akunjalo? Ingakumbi kwicala apho kukho umnwe wakho omncinci. Mhlawumbi ubusebenza kwikhibhodi ixesha elide, uphakamisa iintsimbi, udlala umdlalo ofana nekhilikithi, okanye uvuka nje kusasa. Kunokuba yinto ecaphukisayo kakhulu. Namhlanje, masithethe ngale ntlungu yesihlathi ecaleni komnwe wakho omncinci, okanye oko oogqirha bakubiza ngokuba yintlungu yesihlathi 'esinqeni'.
Yintoni le ntlungu yesandla esinqeni?
Ngamafutshane, oku kubhekisa kwintlungu engaphandle kwesandla sakho, apho kukho khona umnwe wakho omncinci. I-ulna yenye yamathambo amabini engalweni yakho. I-ulna yindawo apho ithambo linamathela khona esihlahleni sakho. Nokuba ujika njani isandla sakho, xa ugqirha esithi, "I-ulna ibuhlungu," kulula ukukhomba indawo echanekileyo.
Cinga nje, isihlathi sethu asilolungu nje kuphela. Sisakhiwo esintsonkothileyo nesibaluleke kakhulu esinezinto ezininzi ngaphakathi kuso, ezinje ngamathambo, izihlunu, imisipha, imisipha, imithambo yegazi kunye nemithambo yegazi . Ngoko ke, ukuba kukho umonakalo omncinci okanye ukwenzakala kwenye yezi ndawo, olu hlobo lwentlungu lunokwenzeka.
Uninzi lwexesha, le ntlungu ingancitshiswa kwiintsuku ezimbalwa ngokwenza izinto ezilula. Nangona kunjalo, ukuba intlungu inzima kwaye iya isiba mandundu, ngokuqinisekileyo kuya kufuneka ubone ugqirha.
Kutheni isihlathi sam sibuhlungu ngolu hlobo? Makhe sijonge izizathu.
Izizathu zale ntlungu zinokwahlulwa zibe ziindidi ezimbini eziphambili. Enye ziingozi zequbuliso kunye nokwenzakala. Enye ikhula kancinci kancinci iimeko zempilo.
| Uhlobo lwesizathu | Imizekelo kunye nenkcazo elula |
|---|---|
| Ukwenzakala |
|
| Ezinye Iimeko Zempilo |
|
Yintoni enokwenziwa ukunyanga le ntlungu?
Unyango olufunayo luya kuxhomekeka kwisizathu sentlungu yakho. Ugqirha wakho uya kufumanisa ukuba yintoni kanye ebangela loo ntlungu. Nangona kunjalo, kukho iindlela ezahlukeneyo zonyango ezisetyenziswa rhoqo.
- Ukuphumla: Le yeyona nto ibalulekileyo. Ukuba unesi sigulo ngelixa usenza into ethile, thatha ikhefu elihle kuloo msebenzi kangangeentsuku ezimbalwa. Kusenokuba kukudlala imidlalo, ukwenza umsebenzi wasekhaya, okanye ukwenza umsebenzi eofisini. Ukuphumla ngesandla sakho kunika amalungu onakeleyo ixesha lokuphola.
- Icing: Songa iityhubhu zomkhenkce okanye ipakethe yomkhenkce ngelaphu elicocekileyo uze uyifake kwindawo ebuhlungu nedumbileyo imizuzu eli-10-15 izihlandlo ezininzi ngemini. Ungaze ufake umkhenkce ngqo eluswini.
- Amayeza: Ungathatha i-paracetamol okanye i-NSAID (iyeza elichasene nokuvuvukala elingekho kwi-steroidal) njenge-Ibuprofen okanye i-Diclofenac ngenxa yentlungu nokudumba. Nangona kunjalo, kungcono ukubonisana nogqirha wakho ngaphambi kokusebenzisa naliphi na iyeza. Kwezinye iimeko ezinzima, ugqirha wakho unokucebisa amayeza anamandla afana ne -corticosteroids okanye i-injections.
- Uhlengahlengiso lwe-Ergonomic: Ukuba usebenza kwikhompyutha eofisini, zama ukulungisa isitulo sakho, idesika, kunye nekhibhodi kancinci. Zilungise ukuze ukwazi ukusebenza iingalo zakho zithe tye.
- Ulungiso lwenyama:Ukuba ugqirha wakho uyayicebisa, ungenza umthambo oqinisa isandla sakho kwaye wonyuse ukuguquguquka phantsi kolwalathiso logqirha wezonyango.
- Ukungakwazi ukuhamba kwesandla: Kwiimeko ezinzima, i-splint, i-brace, okanye i-plaster ye-Paris (cast) ingasetyenziselwa ukuthintela ukuhamba kwesandla.
- Utyando: Ukuba olu nyango lungasentla aluncedi, okanye ukuba kukho imeko enzima efana nethambo elaphukileyo okanye i-tendon ekrazukileyo, utyando lunokufuneka.
Ngaba olu hlobo lwentlungu alunakuthintelwa?
Kakade kunokwenzeka. Ngokunyamekela izinto ezincinci, le ngozi ingancitshiswa kakhulu.
Amanyathelo okhuseleko aqhelekileyo
- Soloko unxibe ibhanti xa ukhwela imoto.
- Nxiba izixhobo zokhuseleko ezifanelekileyo (umz. izikhuselo zesandla) xa udlala imidlalo okanye usenza umsebenzi onobungozi.
- Musa ukubeka izinto ekhaya okanye emsebenzini apho zinokuwela khona. Zigcine zicocekile.
- Musa ukukhwela ezitulweni okanye etafileni ukuze ufikelele kwizinto. Sebenzisa isixhobo esifanelekileyo kuloo njongo.
Ingakumbi kwabo basebenzisa iikhompyutha
Uninzi lwethu luchitha ixesha elininzi phambi kwekhompyutha kule mihla, ngoko ke kubaluleke kakhulu ukucinga ngezi zinto.
- Lungisa ukuphakama kwekhibhodi ukuze kungabikho mfuneko yokuba ugobe iingalo zakho phezulu xa uchwetheza.
- Endaweni yokuchwetheza rhoqo, thatha ikhefu elifutshane ubuncinane rhoqo emva kwesiqingatha seyure uze uxhawule izandla zakho kancinci.
- Ukusebenzisa indawo yokuphumla esihlahleni kwikhibhodi okanye kwimawusi yakho kunokunciphisa uxinzelelo ezihlahleni zakho.
Ufanele uye nini ngokuqinisekileyo kugqirha?
Iintlungu eziqhelekileyo kufuneka ziphele kwiintsuku ezimbini ukuya kwezintathu. Nangona kunjalo, ukuba unezinye zeempawu ezingezantsi, ngokuqinisekileyo kuya kufuneka ubone ugqirha.
- Ukuba awukwazi ukuhambisa isandla sakho, isihlathi, okanye iminwe.
- Ukuba une -nausea okanye ii-pins kunye neenaliti kumnwe wakho omncinci, kumnwe weringi, esihlahleni, okanye engalweni.
- Ukuba kukho ukudumba okanye ukutshintsha kombala (oluhlaza okwesibhakabhaka, omfusa) esihlahleni okanye esandleni.
- Ukuba intlungu iyaqhubeka kangangeeveki ezingaphezu kwezimbini nangona unyango lusenziwa ekhaya.
Khumbula ngokukodwa: Ukuba unentlungu enganyamezelekiyo emva kwengozi, ukuwa, utshintsho olucacileyo kwimo yesandla sakho, okanye ukuvela kwethambo, yiya kwiSebe lezeMpilo eziNgxamisekileyo lesibhedlele (ETU) ngoko nangoko.
Ixesha elithathwayo ukuze le ntlungu iphole liyahluka ngokuxhomekeke kwisizathu. Nangona ukukruneka okulula kuya kuphola kwiiveki ezimbalwa, ukwaphuka kunokuthatha iinyanga ezininzi ukuphola ngokupheleleyo. Ke ngoko, kubaluleke kakhulu ukubona ugqirha ukuze kufunyanwe isifo kunye nonyango olufanelekileyo.
Umyalezo Wokuya Ekhaya
- Nangona iintlungu zesandla esinqeni zingabi nkulu kangako, ukuzityeshela kunokuyenza imeko ibe mandundu ngakumbi.
- Unyango olulula lwasekhaya olufana nokuphumla kunye nomkhenkce ludla ngokubonelela ngesiqabu.
- Ukuba intlungu inzima, ihlala ihleli, ihamba nokungaziva mnandi, okanye yenzeka emva kwengozi, qiniseka ukuba ubona ugqirha wakho.
- Kwabo basebenzisa iikhompyutha kwaye benza imisebenzi ephindaphindwayo ngesandla, ukunikel’ ingqalelo kwindlela abame ngayo kunokuba luncedo kakhulu ekuthinteleni le ntlungu.
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