Kodi Ndi Masewera Olimbitsa Thupi Abwino Kwambiri Kwa Anthu Omwe Ali Ndi Crohn's?

Zamkati

• Kodi Matenda a Crohn Ndi Chiyani?
• Ubwino Wakuchita masewera olimbitsa thupi
• Kuchita masewera olimbitsa thupi a Aerobic
• Kukaniza Maphunziro
• Yoga ndi Tai Chi
• 3 Yoga Imalimbikitsa Kulimbikitsa Kugaya
• Pangani Njira Yabwino ndi Yosangalatsa

Kuchita Masewera Olimbitsa Thupi Ndikofunikira

Ngati muli ndi matenda a Crohn, mwina mudamvapo kuti zizindikilo zimatha kuthandizidwa pakupeza masewera olimbitsa thupi oyenera.

Izi zingakusiyeni ndikudzifunsa kuti: Kodi kuchita masewera olimbitsa thupi kuli kochuluka motani? Kodi ndi masewera olimbitsa thupi ati omwe angathandize kuchepetsa zizindikiro? Kodi zolimbitsa thupi zina zitha kukulitsa zizindikilo?

Kuchita masewera olimbitsa thupi ndi gawo lofunikira pamoyo wathanzi. Zochita zolimbitsa thupi zolimbitsa thupi, maphunziro osagwirizana, ndi yoga kapena tai chi zingakuthandizeni kuthana ndi zizindikilo zanu. Amatha kukuthandizaninso kukhala ndi thanzi labwino, gawo lofunikira kuti mukhalebe ndi matenda aliwonse.

Kodi Matenda a Crohn Ndi Chiyani?

Matenda a Crohn ndi mtundu wamatenda otupa (IBD). Zimayambitsa kuyika kwa gawo lanu lakugaya chakudya kuti kutenthe. Izi zimatha kuyambitsa zizolowezi zochepa, zomwe zimatha kutha nthawi yakukhululukidwa.

Palibe mankhwala odziwika a matenda a Crohn. Komabe, mutha kuchitapo kanthu kuti muchepetse matenda anu. Kuphatikiza pa kutsatira zakudya zapadera, yesetsani kuthana ndi nkhawa zanu. Kupsinjika kumatha kukhudza gawo lanu logaya chakudya ndikupangitsa kuti ziwonetsero za Crohn's ziwonekere.

Kuchita masewera olimbitsa thupi pafupipafupi kumakuthandizani kuti muchepetse kupsinjika komanso kumathandizanso kugaya bwino chakudya.

Ubwino Wakuchita masewera olimbitsa thupi

Ngakhale anthu ambiri omwe ali ndi Crohn amadziwa kuti palibe mankhwala ochiritsira matendawa, ambiri amafunitsitsa kupeza njira yosavuta yochotsera zizindikiro. Tsoka ilo, sizophweka kwenikweni. Kutumiza zizindikiro zanu kuti zikhululukidwe, muyenera kuchepetsa kutupa, kuthana ndi mavuto amthupi mwanu, kapena zonse ziwiri.

Palibe chizolowezi chochita masewera olimbitsa thupi chomwe chingathetseretu zomwe mukudziwa. Komabe, kuchita masewera olimbitsa thupi kumatha kuthandiza kuti gawo lanu logaya ntchito ligwire bwino ntchito. Itha kukuthandizaninso kukhala ndi thanzi labwino, lomwe lingachepetse zizindikiro zanu, kuwonjezera mphamvu zanu, komanso kulimbitsa chitetezo chamthupi.

Akatswiri amakhulupirira kuti kuchita masewera olimbitsa thupi kumachepetsa zizindikiro za Crohn makamaka pochepetsa kupsinjika kwanu. Popeza kupsinjika kumatha kukulitsa vuto lanu logaya chakudya, kuchita masewera olimbitsa thupi pafupipafupi komanso zinthu zina zochepetsa nkhawa zitha kukupatsani mpumulo wabwino. Kuchita masewera olimbitsa thupi kumathandizanso kuchepetsa zizindikilo za kukhumudwa, zovuta zomwe zimafala ndi Crohn's.

Kuchita masewera olimbitsa thupi kuli ndi phindu linanso kwa anthu omwe ali ndi Crohn: kupewa kufooka kwa mafupa. Crohn's imakuyika pachiwopsezo chowonjezeka cha kufooka kwa mafupa, kuchokera ku matenda omwewo komanso ngati zotsatira zoyipa zamankhwala ambiri a Crohn. Zochita zolemetsa zimadziwika kuti zimathandiza kupewa kufooka kwa mafupa pochepetsa kuchepa kwa mafupa. Ikhozanso kukuthandizani kuti mukhale ndi mphamvu yolimbitsa thupi komanso yamphamvu, yomwe ingachepetse chiopsezo chanu chakugwa ndi mafupa.

Kuchita masewera olimbitsa thupi a Aerobic

Mukakhala ndi matenda a Crohn, zolimbitsa thupi zolimbitsa thupi zimatha kukupangitsani kuti mukhale otopa. Dokotala wanu mwina angakulimbikitseni kuchita masewera olimbitsa thupi. Mwachitsanzo, lingalirani kuyenda theka la ola kangapo pamlungu. Zina mwazosankha zochepa zimaphatikizapo kupalasa njinga, kusambira, ndi madzi othamangitsa.

Kafukufuku wofalitsidwa mu anapeza kuti kuyenda katatu pamlungu pang'onopang'ono pakati pa theka la ora kunathandiza omwe ali ndi matenda a Crohn kukonza zizindikilo zawo. Ophunzirawo awonanso kusintha kwathunthu pamiyoyo yawo. Ankayenda mtunda wautali wamakilomita 3.5, kapena pafupifupi mamailosi awiri, paulendo uliwonse.

Kukaniza Maphunziro

Ntchito zolimbitsa minofu ndizofunikira kuti mukhale athanzi. Yesetsani kuphatikiza magawo awiri kapena atatu azolimbitsa minofu pakulimbitsa thupi kwanu sabata iliyonse.

Malinga ndi kafukufuku wofalitsidwa mu Journal of Crohn's and Colitis, maphunziro osagwirizana ndi "golide" akafika popewa kutayika kwa mafupa komanso kukonza matupi a anthu, kuphatikiza omwe ali ndi matenda a Crohn. Gwiritsani zotchinga zolimbitsa thupi, makina, kapena zolemera zaulere kuti minofu yanu izichita masewera olimbitsa thupi. Yesetsani kuphatikiza magawo awiri kapena atatu a masewera 10 mpaka 12 mgawo lililonse. Zochita zodziwika bwino zimaphatikizapo zikopa zam'mimba, zowonjezera kumbuyo, makina osindikizira pachifuwa kapena ma push, ma squats, ndi mapapu. Kumbukirani kupumula masekondi 15 mpaka 30 pakati pa masewera aliwonse ndi mphindi 2 mpaka 3 pakati pa seti. Gwiritsani ntchito wophunzitsa ngati simunachitepo zolimbitsa thupi kale. Kuchita izi kudzakuthandizani kuwonetsetsa kuti mukuchita zolimbitsa thupi moyenera ndi mawonekedwe olondola.

Yoga ndi Tai Chi

Yoga kapena tai chi ikhoza kukhala yowonjezera kuwonjezera pazochita zanu zolimbitsa thupi. Mitundu yonse iwiri ya zolimbitsa thupi imaphatikiza mayendedwe osamalidwa bwino komanso njira zopumira. Kuphatikiza kosinkhasinkha kumeneku kumatha kuthana ndi nkhawa. Yoga ndi tai chi zingakuthandizeninso kuwotcha zopatsa mphamvu komanso kukulitsa mphamvu ya minofu yanu, kusinthasintha, ndikuchita bwino.

3 Yoga Imalimbikitsa Kulimbikitsa Kugaya

Pangani Njira Yabwino ndi Yosangalatsa

Ndikofunika kuti mufunsane ndi dokotala musanayambe pulogalamu yatsopano kapena zochitika zina. Onetsetsani kuti dokotala wanu akukwera ndi kusintha kwakukulu komwe mumapanga pazochita zanu zolimbitsa thupi. Mukalandira chilolezo kwa dokotala wanu, wophunzitsa waluso amatha kukuthandizani kuti muphunzire kuchita zinthu zatsopano mosatekeseka. Ganizirani zolembera maphunziro osagwirizana, yoga, kapena tai chi omwe adapangidwira oyamba kumene.

Muyenera kumayang'anitsitsa nthawi zonse thupi lanu ndi kupuma panthawi yomwe mumawafuna. Mwachitsanzo, imani kaye kapena kuima pamene mukumva kutopa. Ndikwanzeru kuchepetsa kuchita masewera olimbitsa thupi panthawi yazophulika - sankhani zolimbitsa thupi zochepa kapena dikirani mpaka mutakhala wathanzi musanayambirenso kuchita masewera olimbitsa thupi. Sankhani zochitika ndi malo olimbitsira thupi omwe amakupatsani mwayi wofikira kuzimbudzi, mukakumana ndi matenda otsekula m'mimba kapena zizindikilo zina mukamagwira ntchito. Onetsetsani kuti mumathirira bwino musanachite masewera olimbitsa thupi, nthawi, komanso mukamaliza. Kutaya madzi m'thupi kumatha kukhala vuto, makamaka ngati muli ndi matenda otsekula m'mimba.

Mulimonse momwe mungasankhire masewera olimbitsa thupi, iyenera kukhala chinthu chomwe mumakonda. Ngati mukusangalala, mudzakhala okhoza kumamatira nthawi yayitali. Ganizirani zoyeserera zochitika zosiyanasiyana kufikira mutapeza zomwe mumakonda. Kuitanira mnzanu kapena wachibale wanu kuti adzakhale nanu kumathandizira kuti masewera olimbitsa thupi azisangalatsa.

Kuchita masewera olimbitsa thupi nthawi zonse ndikofunikira kuti mukhalebe wathanzi. Kusankha zochita zolimbitsa thupi mopepuka kungakuthandizireni kukhala ndi thanzi labwino, osapanikizika kwambiri m'mimba. Mutha kusangalala ndi maubwino ambiri omwe kuchita masewera olimbitsa thupi kumapereka, ngakhale ndi matenda a Crohn.