Ingabe uqala usuku lwakho ngokuqina nobuhlungu emhlane wakho nasezinqeni uma uvuka embhedeni ekuseni? Ngisho noma lobu buhlungu buncipha kancane njengoba usebenza usuku lonke, ingabe uzizwa sengathi umgogodla wakho uqandisiwe futhi uma uvuka ekuhlaleni? Uma uke waba nalokhu okuhlangenwe nakho, lokhu kungaba ngawe. Cishe usuvele uyazi ukuthi unesifo esibizwa ngokuthi i-Ankylosing Spondylitis (AS). Ungesabi ukuzwa leli gama. Nakuba ukuphila nalesi simo kungaba nzima, uma usiphatha kahle, ungaphila impilo enempilo nejabulisayo. Namuhla, sizoxoxa ngendlela yokwenza lokhu.
Kalula nje, iyini i-Ankylosing Spondylitis (AS)?
I-Ankylosing Spondylitis, noma i-AS ngamafuphi, akuyona nje ubuhlungu bomhlane obuvamile. Kuyisifo sokuvuvukala esingamahlalakhona esithinta ngqo amalunga emgogodleni wethu. Kuyisimo sokuzivikela komzimba esibangela ukuthi amasosha omzimba wethu ahlasele amalunga ethu.
Cabanga ukuthi kwenzekani uma unalolu hlobo lokuvuvukala okungapheli emgogodleni wakho. Okokuqala, kuba nobuhlungu nokuqina. Ngokuhamba kwesikhathi, njengoba umzimba wakho uzama ukulungisa umonakalo, kwakheka izicubu ezintsha zamathambo. Lokhu kungabangela ukuthi amathambo omgogodla wakho ahlangane, futhi umgogodla wakho ungalahlekelwa ukuguquguquka kwawo. Kodwa uma uwuphatha kahle, ungavimbela lezi zimo ezibucayi.
Esikhathini esiningi, lesi sifo siqala usemncane, phakathi kweminyaka engama-20 nengama-40. Ngezinye izikhathi kuthatha isikhathi ukuthola ukuxilongwa. Lokhu kungenxa yokuthi abantu abaningi bacabanga ukuthi kuyinkinga evamile yomhlane. Ngakho-ke iqiniso lokuthi usuvele uthole ukuxilongwa lisho ukuthi uyayinakekela impilo yakho futhi uyayimela. Lokho kungamandla amakhulu ngokwako!
Amandla engqondo atholakala ngokulawula izimpawu
Ukuphila ne-AS kungase kuzwakale njengesiqalekiso, kodwa ake sibheke olunye uhlangothi lwayo. Yonke imizamo oyenzayo yokuphatha izimpawu zakho izoba nomthelela omuhle kuzo zonke ezinye izici zokuphila kwakho.
Lowo muzwa onamandla wokulawula impilo yakho ungaba yinto engcono kakhulu eza ne-AS.
Kalula nje, i-AS ikuphoqa ukuthi uphile impilo enempilo. Izinto ongase ucabange ukuthi, "Kulungile, ake sizivocavoce kamuva" noma "Kuzokwenzekani uma ngidla lokhu kudla?", yizinto ongeke uzenze nge-AS. Ngoba lapho wenza into engalungile kakhulu, kulapho uzwa khona ubuhlungu obukhulu. Lokhu kukuphoqa ukuthi wenze izinqumo ezinempilo. Le mikhuba ikwenza ube nempilo engcono kunomuntu ongena-AS.
Ungayilawula kanjani i-AS ngokudla neziphuzo?
Ukudla okudlayo kungalawula ukuvuvukala emzimbeni wakho. Ukudla okwenza izimpawu ze-AS zibe zimbi kakhulu empeleni kufana nokudla sonke esikudingayo ukuze singadli kakhulu. Lokho kusho ukuthi uma ulawula ukudla kwakho kwe-AS, unciphisa ingozi yakho yezinye izifo eziningi, okuhlanganisa nesifo sikashukela nesifo senhliziyo.
| Hlala kude nalezi zinto (ezandisa ukuvuvukala) | Faka lezi zinto ekudleni kwakho (nciphisa ukuvuvukala) |
|---|---|
| Ushukela Ocwengekile: Iziphuzo ezinoshukela, amakhekhe, amabhisikidi, i-toffee, njll. | Ukudla okucebile ku-Omega-3: Izinhlanzi ezinamafutha njenge-salmon, i-tuna, ne-herring, imbewu ye-flax, nama-walnuts. |
| Inyama Ecutshunguliwe: Amasoseji, ama-meatball, ubhekeni. | Imifino nezithelo ezintsha: Izinto ezinombala ogqamile njengesipinashi, i-kale, i-broccoli, amajikijolo, i-avokhado. |
| Amafutha e-Trans: I-Margarine, ukudla okufushane, ukudla okuthosiwe (ukudla okusheshayo), ukudla okulula okupakishwe emaphaketheni. | Okusanhlamvu Okuphelele: Ilayisi elinsundu, i-oats, i-millet. |
| Ukudla okuthosiwe kakhulu nokunamafutha. | Amafutha anempilo: amafutha omnqumo, amafutha kakhukhunathi (ngokulinganisela). |
Lokhu kudla kungase kube nzima ukukujwayela ekuqaleni, kodwa ngemva kwesikhathi esithile, uzoqala ukuzizwa ushukumiseleke kakhulu njengoba ubuhlungu nokuqina komzimba wakho kuncipha. Khumbula njalo, khuluma nodokotela wakho ngaphambi kokwenza noma yiziphi izinguquko ezinkulu ekudleni kwakho.
Ukuzivocavoca umzimba kuyimithi ebalulekile ku-AS!
Kumuntu one-AS, ukuzivocavoca akuyona inketho, kuyisidingo. Ukuhlala uthule ngaphandle kokuzivocavoca kungabangela amalunga akho ukuba aqine futhi abe buhlungu kakhulu. Ngakho-ke, kubalulekile ukufaka ukuzivocavoca ohlelweni lwakho lwansuku zonke.
1. Ukunweba
Lena yinto ebaluleke kakhulu. Ukwenza izivivinyo zokulula kancane ekuseni nasosukwini lonke kungasiza ekunciphiseni ukuqina kwamalunga akho nokugcina ukuguquguquka. Izinto ezifana ne -yoga zilungele lokhu. Kodwa khumbula, ungazicindezeli kuze kube seqophelweni lobuhlungu. Lalela umzimba wakho.
2. Ukuzivocavoca okuqinisa inhliziyo (i-Aerobic/Cardio)
Ukuzivocavoca okufana nokuhamba ngokushesha nokubhukuda kungasiza empilweni yakho iyonke, ukusebenza kwenhliziyo, kanye nokulawula isisindo. Ukubhukuda kuhle kakhulu ngoba kunciphisa ukucindezeleka emalungeni akho.
3. Ukuqeqeshwa Kwamandla
Ukuqinisa imisipha ezungeze umgogodla kunikeza ukwesekwa okuhle komgogodla. Lokhu kunganciphisa ubuhlungu. Kungcono ukubonana nodokotela we-physiotherapist bese usungula uhlelo lokuzivocavoca olufanele wena.
Zonke lezi zivivinyo zibaluleke kakhulu empilweni yakho yomzimba kanye nempilo yakho yengqondo. Ama-hormone akhiqizwa ngesikhathi sokuzivocavoca athuthukisa isimo sakho sengqondo futhi anciphise ukucindezeleka.
Ngaphambi kwanoma yini enye, iseluleko sikadokotela!
Konke okukulesi sihloko kumane kuyisiqondiso. Uma une-AS, udokotela wakho kufanele abe ngumngane wakho omkhulu.
- Phuza imithi yakho oyinikezwe udokotela njengoba nje uyalelwe, futhi ngesikhathi. Ungayeki ukuthatha imithi yakho ngaphandle kokubuza udokotela wakho ukuthi ubuhlungu sebuphelile yini.
- Ngaphambi kokuqala uhlelo olusha lokuzivocavoca, ikakhulukazi ukuqeqesha amandla, khuluma nodokotela wakho. Angakudlulisela kudokotela wezokwelapha ngokomzimba.
- Uma kukhona ushintsho ezimpawini zakho, isibonelo, uma ubuhlungu buqala ukuba bubi kakhulu ngokuzumayo, qiniseka ukuthi ufuna iseluleko sezokwelapha.
Bheka inselele ye-AS njengethuba lokwenza izinguquko ezinhle kakhulu empilweni yakho. Zithwalele umthwalo wemfanelo ngempilo yakho. Amandla ekunikeza wona azokumangaza.
Umlayezo Wokuya Nawe Ekhaya
- I-Ankylosing Spondylitis (AS) yisimo esilawulekayo. Ungesabi.
- Amandla okulawula izimpawu zakho asezandleni zakho. Azokunika amandla engqondo.
- Engeza ukudla okwengeziwe okunciphisa ukuvuvukala (i-omega-3, imifino, izithelo) ekudleni kwakho. Gwema ushukela nokudla okucutshungulwe ngangokunokwenzeka.
- Ukuzilula nsuku zonke kuyinto edingekayo. Futhi, engeza izivivinyo zokuzivocavoca nge-aerobic kanye nokuqeqeshwa kwamandla ohlelweni lwakho.
- Njalo thintana nodokotela wakho ngaphambi kokwenza noma yiziphi izinguquko endleleni yokuphila kanye nokwelashwa.
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