Kuchita masewera olimbitsa thupi komanso kuteteza thupi

Kulimbana ndi chifuwa china kapena kuzizira? Mukumva otopa nthawi zonse? Mutha kumva bwino mukamayenda tsiku lililonse kapena kutsatira zochitika zolimbitsa thupi kangapo pamlungu.

Kuchita masewera olimbitsa thupi kumathandiza kuchepetsa mwayi wanu wodwala matenda a mtima. Zimathandizanso kuti mafupa anu akhale athanzi komanso olimba.

Sitikudziwa ngati kuchita masewera olimbitsa thupi kumawonjezera chitetezo chanu kumatenda ena. Pali malingaliro angapo. Komabe, palibe imodzi mwazifukwazi zomwe zatsimikiziridwa. Zina mwa ziphunzitsozi ndi izi:

• Kuchita masewera olimbitsa thupi kumatha kuthandiza kutulutsa mabakiteriya m'mapapu ndi mpweya. Izi zitha kuchepetsa mwayi wanu wodwala chimfine, chimfine, kapena matenda ena.
• Kuchita masewera olimbitsa thupi kumayambitsa kusintha kwa ma antibodies ndi maselo oyera amwazi (WBC). Ma WBC ndiwo maselo amthupi omwe amalimbana ndi matenda. Ma antibodies kapena ma WBCs amayenda mofulumira kwambiri, kotero amatha kuzindikira matenda msanga kuposa kale. Komabe, palibe amene akudziwa ngati kusintha kumeneku kumathandiza kupewa matenda.
• Kukula kwakanthawi kakutentha kwa thupi nthawi yayitali komanso atangotha ​​zolimbitsa thupi kumalepheretsa mabakiteriya kukula. Kutentha uku kumatha kuthandizira thupi kuthana ndi matenda bwino. (Izi ndizofanana ndi zomwe zimachitika mukakhala ndi malungo.)
• Kuchita masewera olimbitsa thupi kumachedwetsa kutulutsa mahomoni opsinjika. Zovuta zina zimawonjezera mwayi wakudwala. Mahomoni ochepetsa nkhawa amateteza kumatenda.

Kuchita masewera olimbitsa thupi ndikwabwino kwa inu, koma, simuyenera kupitilirapo. Anthu omwe amachita masewera olimbitsa thupi sayenera kuchita masewera olimbitsa thupi kuti awonjezere chitetezo chokwanira. Kuchita masewera olimbitsa thupi kwakanthawi, (kuthamanga ngati mpikisano wothamanga komanso masewera olimbitsa thupi) kumatha kuvulaza.

Kafukufuku akuwonetsa kuti anthu omwe amatsata moyo wofatsa, amapindula kwambiri poyambira (ndikutsatira) pulogalamu yochita masewera olimbitsa thupi. Pulogalamu yoyeserera ikhoza kukhala ndi:

• Kupalasa njinga ndi ana anu kangapo pa sabata
• Kuyenda tsiku lililonse kwa mphindi 20 mpaka 30
• Kupita kumalo ochitira masewera olimbitsa thupi tsiku lililonse
• Kusewera gofu pafupipafupi

Kuchita masewera olimbitsa thupi kumakupangitsani kuti mukhale athanzi komanso olimba. Ikhoza kukuthandizani kuti muzimva bwino za inu nokha. Chifukwa chake pitirizani, tengani kalasi ya othamangitsa kapena pitani kukayenda kumeneko. Mukhala ndi thanzi labwino.

Palibe umboni wamphamvu wotsimikizira kuti kumwa mankhwala owonjezera chitetezo mthupi komanso kuchita masewera olimbitsa thupi kumachepetsa mwayi wamatenda kapena matenda.

• Yoga
• Phindu lochita masewera olimbitsa thupi
• Muzichita masewera olimbitsa thupi kwa mphindi 30 patsiku
• Kuchita masewera olimbitsa thupi

TM yabwino kwambiri, Asplund CA. Chitani masewera olimbitsa thupi. Mu: Miller MD, Thompson SR. okonza. DeLee, Drez, & Miller's Orthopedic Sports Medicine. 5th ed. Philadelphia, PA: Elsevier; 2020: mutu 6.

Jiang NM, Abalos KC, Petri WA. Matenda opatsirana mwa othamanga. Mu: Miller MD, Thompson SR. okonza. DeLee, Drez, & Miller's Orthopedic Sports Medicine. 5th ed. Philadelphia, PA: Elsevier; 2020: chap 17.

Lanfranco F, Ghigo E, Strasburger CJ. Mahomoni ndi masewera othamanga. Mu: Melmed S, Auchus RJ, Goldfine AB, Koenig RJ, Rosen CJ, olemba. Buku la Williams la Endocrinology. Wolemba 14th. Philadelphia, PA: Elsevier; 2020: chap 27.