Momwe mungachiritse msanga msanga

Zamkati

• 1. Pewani kuchita khama
• 2. Idyani chakudya chokhala ndi calcium ndi vitamini C wambiri
• 3. Chulukitsani milingo ya vitamini D
• 4. Kutenga kolajeni
• 5. Kuchita masewera olimbitsa thupi

Nthawi yonse yochira itha kukhala masiku 20 mpaka miyezi 6 kapena kupitilira apo, kutengera msinkhu wamunthu komanso kuthekera kwake kuchira. Nthawi zambiri, ana amachira pakasweka pasanathe miyezi iwiri komanso okalamba ndipo zimatha mpaka chaka chimodzi kuti achire kwathunthu, makamaka zikafika paphokoso la chikazi, mwachitsanzo.

Nthawiyi imasiyananso malinga ndi mtundu wa fracture chifukwa ma fracture otseguka kapena osasunthika amatenga nthawi yayitali kuti athe kuchira kwathunthu, ndipo wachichepereyo, amakhala ndi mphamvu zambiri zowonongera mafupa ndikukonzanso.Kulepheretsa anthu okalamba kwa nthawi yayitali kumakulitsa kufooka kwa mafupa, komabe, ndikofunikira kukhalabe mu pulasitala kuti fupa likhale lolumikizana.

Malangizo ena omwe angathandize munthu kuti achiritse mwachangu ndi:

1. Pewani kuchita khama

Ndikofunikira kuti munthuyo apewe kuyesetsa kwambiri pogwiritsa ntchito chiwalo chophwanyika, chifukwa njira iyi ndiyotheka kukondetsa fupa ndikuchepetsa nthawi yopumula komanso kuchira. Chifukwa chake, zitha kukhala zosangalatsa kuti munthuyo apumitse chiwalo chopanda mphamvu pamalo apamwamba, kupewa kutupa ndikufulumizitsa kuchira.

Kumbali inayi, sikulimbikitsidwanso kuti munthuyo apumule kotheratu, izi chifukwa zitha kuthandizira kuchepa kwa minofu yamalowo komanso kuuma kolumikizana, komwe kumatha kupangitsa kuti thupi likhale ndi hypotrophy ndikuchepetsa kuchepa kwa thupi, kuchitira chidwi chochitikacho wa zophulika zambiri.

Chifukwa chake, zina zomwe zitha kuchitidwa ndipo zomwe sizimafuna kuyesayesa ndikusuntha zala zanu kangapo patsiku pomwe mkono, dzanja kapena mwendo satha kuyenda, ndikuyika gawo lomwe lakhudzidwa mu beseni ndi madzi ofunda ndikuchita masewera ena akadali m'madzi.imatha kuthandizira, chifukwa madzi ofunda amachepetsa kumva kupweteka ndipo mayendedwe azichita mosavuta.

2. Idyani chakudya chokhala ndi calcium ndi vitamini C wambiri

Panthawi yochira, ndizosangalatsa kuonjezera kudya kwa zakudya zokhala ndi calcium, chifukwa mcherewu umathandizira kukulitsa kuchuluka kwa mafupa ndikupangitsa kuchira. Chifukwa chake, kungalimbikitsidwe kuonjezera kumwa mkaka ndi zopangira mkaka, avocado ndi broccoli, mwachitsanzo. Dziwani zakudya zina zokhala ndi calcium.

Kuphatikiza apo, kudya zakudya zambiri za vitamini C kumathandizanso kuti muchepetse msanga chifukwa mavitaminiwa, chifukwa cha zomwe amapezeka, amatha kulimbikitsa kukonzanso kwa matupi onse. Chifukwa chake, ndikofunikira kudya zakudya monga lalanje, mandimu, acerola ndi chinanazi, mwachitsanzo. Onani zakudya zina zomwe zili ndi vitamini C.

Ndikofunikanso kuti pakuchira, munthuyo amapewa zakumwa zoledzeretsa ndikuchepetsa shuga yemwe amadya masana, chifukwa izi zimatha kusokoneza machiritso a mafupa ndikuwonjezera nthawi yobwezeretsa.

3. Chulukitsani milingo ya vitamini D

Vitamini D imagwira gawo lofunikira mthupi ndipo imathandizanso pakatayidwe ka calcium m'matumbo ndipo imalimbikitsa kulowa kwa mchere m'mafupa. Chifukwa chake, ndikofunikira kuti milingo ya vitamini D iwonjezeke pakuchira kuti machiritso achitike mwachangu.

Chifukwa chake, kuti muwonjezere milingo ya vitamini D m'thupi, tikulimbikitsidwa kuti tisamakhale osachepera mphindi 15 patsiku lowala ndi dzuwa, kuphatikiza pakuwonjezera kudya zakudya zomwe zili ndi vitamini, monga nsomba, dzira la dzira, nsomba, mkaka ndi zotumphukira, mwachitsanzo.

Onani kanemayo kuti mumve zambiri za momwe mungakulitsire mavitamini D:

4. Kutenga kolajeni

Nthawi zina, wazakudya wathanzi kapena wamankhwala angalimbikitse kugwiritsa ntchito collagen kulimbikitsa machiritso ndikuchepetsa nthawi yochira. Chowonjezera ichi chimawonetsedwa makamaka pomwe chophwanyika chimachitika pafupi ndi cholumikizira china kapena ngati chikuphatikizira cholumikizira, chifukwa collagen imatsimikizira kupangika kwamatenda am'matumbo, kuthandizira kuchira.

5. Kuchita masewera olimbitsa thupi

Physiotherapy imawonetsedwa makamaka pambuyo poti nthawi yayamba kutha, pomwe kuthyoka kunali kovuta kwambiri ndipo kunali kulephera kwa nthawi yayitali. Chifukwa chake, physiotherapy imatha kuthandiza kupezanso mphamvu zaminyewa komanso kuyenda molumikizana, kumuthandiza kuti achire mwachangu msanga.

Mgwirizano woperewera umatha kukhala wolimba kwambiri ndikubwezeretsanso mayendedwe ake ndibwino kuti muchite zolimbikitsana zolimbitsa thupi ndikulimbitsa zolimbitsa thupi ndizofunikira kuti munthu achire bwinobwino.

Ponena za kuchira kokwanira, ndikofunikira kuzindikira kulimba kwa nthawi yophulika komanso nthawi yoperewera. Kawirikawiri munthu amene wakhala akupanga masiku opitilira 30 atha kuchita mayendedwe onse olowa nawo mu masiku osakwana 4 kapena 5. Komabe, popita nthawi mayendedwe amatha kubwerera mwakale.

Kutsatira malangizowa ndikofunikira kuti zitsimikizire bwino machiritso a mafupa ndikusintha kwa minofu yovulala. Pezani maupangiri ena kuti mafupa anu akhale olimba ndikuchira mwachangu kuchokera pamavuto powonera vidiyo iyi: