Njira Zapamwamba Zokhalira Ndi Zala Zanu

Zamkati

• 1. Tambasulani
• 2. Gwiritsani ntchito kutentha kapena ayezi
• Kutentha
• Kuzizira
• 3. Kwezani chakudya chanu cha electrolyte
• 4. Sinthani nsapato zanu
• Zomwe zimayambitsa zipsinjo zakumapazi
• Kuchita masewera olimbitsa thupi
• Zaka
• Zochitika zamankhwala
• Mankhwala
• Kuperewera kwa mchere
• Tengera kwina

Chidule

Zilonda zam'mimba nthawi zambiri zimakhala zopanda vuto, koma sizitanthauza kuti sizopweteka. Ngati munakhalapo ndi "kavalo wachitsulo," mukudziwa kuti kupweteka kwakuthwa, kolimba kumatha kukhala kosasangalatsa kwambiri. Kukhwimitsa kumachitika minofu ikangogundana mwadzidzidzi osapuma. Zitha kukhudza minofu ndi zala zilizonse.

Anthu ambiri amakumana ndi zotupa zingapo m'moyo wawo. Timagwiritsa ntchito zala zathu tsiku lililonse kuyenda, chifukwa chake amalimbitsa thupi - ngakhale simuli othamanga.Komabe, anthu ena amakonda kukangana ndi minofu kuposa ena.

Anthu ambiri amatha kuthana ndi zipsinjo zazala ndi mankhwala apanyumba omwe atchulidwa pansipa. Komabe, ngati muwona kuti kukokana kwanu sikukuchoka kapena kukuipiraipira, lankhulani ndi dokotala wanu.

1. Tambasulani

Nthawi zambiri, kuchita masewera olimbitsa thupi nthawi zonse ndikulimbitsa kumakuthandizani kupewa kukokana. American Orthopedic Foot & Ankle Society imalimbikitsa machitidwe otsatirawa kuti mapazi anu azitha kusintha:

• Chala chala. Kwezani chidendene chanu pansi kuti zala zanu zakumanja ndi mpira wa phazi lanu zizikhudza pansi. Gwiritsani masekondi 5, kutsika, ndi kubwereza maulendo 10.
• Chala chala kapena kuloza. Flex phazi lako kuti chala chako chachikulu chiwoneke ngati chikulozera mbali imodzi. Gwiritsani masekondi 5 ndikubwereza maulendo 10.
• Chala ndi chopukutira chopiringa. Pindani zala zanu zonse ngati kuti mukuyesera kuzikwanira pansi pa phazi lanu. Gwiritsani masekondi 5 ndikubwereza maulendo 10. Muthanso kuyika thaulo pansi ndikugwiritsa ntchito zala zanu zokha kuti mugwire.
• Bokosi la Marble. Ikani mabulo 20 pansi. Chimodzi ndi chimodzi, nyamulani ndikuziyika mu mbale pogwiritsa ntchito zala zanu zokha.
• Mchenga ukuyenda. Ngati muli ndi mwayi wofika pagombe, kuyenda opanda nsapato mumchenga kungakuthandizeni kutikita minofu ndikulimbitsa minofu kumapazi ndi kumapazi.

2. Gwiritsani ntchito kutentha kapena ayezi

Kutentha

Kutentha kumathandizira minofu yolimba kuti ipumule. Ikani thaulo lofunda kapena malo otenthetsera pachala chaching'ono. Muthanso kulowetsa phazi lanu m'madzi ofunda.

Kuzizira

Ice limatha kuthandizira kupumula. Pewani pang'ono chala chanu pogwiritsa ntchito phukusi lozizira kapena ayezi wokutidwa ndi thaulo. Osayika ayezi pakhungu lanu.

3. Kwezani chakudya chanu cha electrolyte

Kutuluka thukuta kumapangitsa thupi lanu kumasula mchere ndi mchere, makamaka calcium, potaziyamu, ndi magnesium. Mankhwala ena, monga okodzetsa, amapangitsanso thupi lanu kutaya mchere. Ngati simukupeza calcium (1,000 mg), potaziyamu (4,700 mg), ndi magnesium (400 mg) tsiku lililonse, izi zingakulimbikitseni:

• yogati, mkaka wopanda mafuta ambiri, ndi tchizi zonse zili ndi calcium yambiri
• Sipinachi ndi broccoli ndizochokera potaziyamu ndi magnesium
• Maamondi ali ndi magnesium yambiri
• nthochi zili ndi potaziyamu wambiri ndipo zimakhala bwino asanalowe kulimbitsa thupi

4. Sinthani nsapato zanu

Mtundu wa nsapato zomwe mumavala zingayambitsenso zala zakuphazi. Mwachitsanzo, kugwiritsa ntchito tsiku lonse nsapato zazitali kungapangitse kuti mukhale ndi ziwopsezo zakuphazi. Nsapato zazitali kwambiri zimatha kuthyola zala ndikupanikiza mpira wamiyendo yanu.

Osewera, othamanga, ndi othamanga ena atha kukhala ndi zipsinjo zakumiyendo chifukwa chovala nsapato zolakwika pamapazi awo. Fufuzani masitaelo okhala ndi chala chachikulu chakumapazi ndikuponya zidendene ngati zikuyambitsa mavuto.

Zomwe zimayambitsa zipsinjo zakumapazi

Kuchita masewera olimbitsa thupi

Kutaya madzi m'thupi komanso kutopa mopitirira muyeso ndizomwe zimayambitsa kukokana panthawi yochita masewera olimbitsa thupi. Mukasowa madzi m'thupi, milingo yama electrolyte mthupi lanu, yomwe imatha kubweretsa kukokana kwa minofu.

Zaka

Anthu akamakalamba, amataya minofu. Minofu yotsala iyenera kugwira ntchito molimbika. Kuyambira zaka zoyambirira za 40, ngati simumagwira ntchito pafupipafupi, minofu imatha kupsinjika mosavuta, kumabweretsa kukokana.

Zochitika zamankhwala

Kupweteka kwa minofu kumatha kukhala kofala kwambiri kwa anthu omwe ali ndi matenda monga matenda ashuga kapena matenda a chiwindi. Anthu omwe ali ndi matenda ashuga ali pachiwopsezo cha zotumphukira za m'mitsempha, zomwe zimawononga mitsempha yazala zanu ndi zala zanu. Mitsempha imeneyi ikapanda kugwira bwino ntchito, mutha kumva kuwawa komanso kupondaponda. Ngati chiwindi chako sichikugwira ntchito moyenera, sichikhoza kusefa poizoni m'magazi. Kuchulukanso kwa poizoni kumathandizanso kuti kukokana kwa minofu ndikutuluka.

Mankhwala

Kwa anthu ena, mankhwala ena amathandizira kukokana kwa minofu. Izi zitha kuphatikizira mankhwala okodzetsa ndi kutsitsa mafuta m'thupi mu cholesterol, monga ma statins ndi nicotinic acid.

Kuperewera kwa mchere

Kukhala ndi sodium, potaziyamu, calcium, kapena magnesium pang'ono mthupi lanu kumatha kukupangitsani kukokana. Maminowa onse ndi ofunikira minofu ndi mitsempha komanso kuthamanga kwa magazi.

Tengera kwina

Zala zanu zitha kuphwanya pazifukwa zosiyanasiyana, koma ambiri sizowopsa. Mayankho osavuta omwe mungachite kunyumba atha kuthandiza kwambiri kuti muchepetse zipsinjo zazala.