N 'chifukwa Chiyani Ndimadwala Mutu Nditachita Zolimbitsa Thupi?

Zamkati

• 1. Mumakhala ndi mutu wolimbikira
• Momwe mungamuthandizire
• Momwe mungapewere
• 2. Mwasowa madzi m'thupi
• Momwe mungamuthandizire
• Momwe mungapewere
• 3. Mwakhala nthawi yochuluka padzuwa
• Momwe mungamuthandizire
• Momwe mungapewere
• 4. Shuga m'magazi mwanu ndi ochepa
• Momwe mungamuthandizire
• Momwe mungapewere
• 5. Fomu yanu yatha
• Momwe mungamuthandizire
• Momwe mungapewere
• Nthawi yoti muwonane ndi dokotala
• Mfundo yofunika

Chidule

Si zachilendo kukhala ndi mutu mutatha kuchita masewera olimbitsa thupi. Mutha kumva kupweteka mbali imodzi yamutu kapena kumva kupweteka pamutu panu. Zinthu zingapo zingayambitse izi kuchitika.

Nthawi zambiri, zimakhala zosavuta kukonza.

Werengani kuti mudziwe zambiri pazomwe zimayambitsa zomwe mungachite komanso momwe mungazithandizire. Tidzafotokozanso momwe tingapewere kupweteka mutu mutatha kuchita masewera olimbitsa thupi.

1. Mumakhala ndi mutu wolimbikira

Mutu wochita masewera olimbitsa thupi ndi mtundu wa mutu womwe umayambitsidwa ndi mtundu wina wa zochitika zolimbitsa thupi. Izi zitha kukhala chilichonse kuyambira kukhosomola mpaka kulimbitsa thupi. Mutha kumva kuti zimabwera nthawi yanu kapena mukamaliza masewera olimbitsa thupi.

Anthu nthawi zambiri amalongosola kupweteketsa mutu ngati kupweteka kwapakati mbali zonse ziwiri za mutu. Kupweteka kumatha kukhala kulikonse kuyambira mphindi zochepa mpaka masiku angapo.

Mutu wamtunduwu umangochitika ndikulimbitsa thupi. Anthu amakhalanso ndi mwayi wopanga masewera olimbitsa thupi akamagwira ntchito nyengo yotentha kapena malo okwera.

Kupweteka kwamphamvu kumatha kukhala koyambirira kapena kwachiwiri:

• Kupweteka koyambirira kumachitika pazifukwa zosadziwika. Koma akatswiri amaganiza kuti zitha kukhala zokhudzana ndi kuchepa kwa mitsempha yanu yomwe imachitika mukamachita masewera olimbitsa thupi.
• Mitu yachiwiri yolimbitsa thupi imayambitsanso chimodzimodzi chifukwa cha zolimbitsa thupi, koma kuyankha kumeneku kumachitika chifukwa cha vuto. Vutoli limatha kuyambira pachilonda cha sinus mpaka chotupa.

Kumbukirani kuti mutu wachiwiri wolimbitsa thupi umakhala ndi zizindikilo zina, monga:

• kusanza
• kuchulukana
• kuuma khosi
• Masomphenya

Kupweteka kwamphamvu kumathanso kulakwitsa chifukwa cha migraines yomwe imayambitsa zolimbitsa thupi.

Momwe mungamuthandizire

Ngati mumakonda kudwala mutu mutachita masewera olimbitsa thupi ndikukhala ndi zisonyezo zina zachilendo, ndibwino kuti mupange nthawi ndi dokotala kuti mupereke zovuta zilizonse zomwe zingafune chithandizo.

Kupanda kutero, masewera olimbitsa thupi nthawi zambiri amasiya kuchitika okha patapita miyezi ingapo.

Pakadali pano, kutenga anti-inflammatory, monga ibuprofen (Advil), kungathandize. Muthanso kuyesa kupaka pamoto kuti mutsegule mitsempha. Palibe malo otenthetsera? Nazi njira zopangira imodzi kunyumba.

Momwe mungapewere

Imwani zamadzimadzi musanachite masewera olimbitsa thupi komanso mukamachita masewera olimbitsa thupi. Kwa ena, kutentha pang'ono musanachite masewera olimbitsa thupi kumatha kuthandiza kupewa kupwetekedwa mutu. Nthawi zina, kuchepetsa mphamvu zolimbitsa thupi kumathandizanso kupewa.

Koma ngati izi sizikuthandizani, kapena kuchepetsa mphamvu sizomwe mungachite, tengani mankhwala a indomethacin kapena naproxen. Mufunika mankhwala ochokera kwa dokotala pazinthu izi. Zonsezi zimatha kukhumudwitsa m'mimba mwa anthu ena. Ngati mukulephera kuwamwa, dokotala wanu atha kupereka lingaliro loyesera beta-blockers.

2. Mwasowa madzi m'thupi

Kutaya madzi m'thupi kumachitika thupi lanu likataya madzi ambiri kuposa momwe limathandizira. Mwayi wake, mumatuluka thukuta mukamachita masewera olimbitsa thupi. Izi zimawerengedwa ngati kutayika kwamadzimadzi. Ngati simumamwa madzi okwanira musanachite masewera olimbitsa thupi, ndizosavuta kuti mukhale opanda madzi.

Mutu nthawi zambiri umakhala chizindikiro choyamba cha kuchepa kwa madzi m'thupi. Zizindikiro zina zakumwa madzi pang'ono m'thupi ndi monga:

• kukulitsa ludzu
• kumverera mopepuka kapena wamisala
• kutopa
• Kuchepetsa mkodzo kutulutsa
• kutulutsa misozi yochepa
• khungu louma ndi pakamwa
• kudzimbidwa

Kutsekemera kwakukulu kungayambitse ku:

• ludzu lokwanira
• thukuta lochepetsedwa
• kuthamanga kwa magazi
• kupuma kwamtima mwachangu
• mkodzo wamtundu wakuda
• kupuma mofulumira
• maso olowa
• khungu lopuwala
• malungo
• kulanda
• imfa

Kutaya madzi m'thupi kwambiri ndi vuto lazachipatala. Mukayamba kukumana ndi izi, pitani kuchipatala mwachangu.

Momwe mungamuthandizire

Nthawi zambiri ma hydration ochepa amayankha bwino pakubwezeretsa madzi ndi ma electrolyte. Mungathe kuchita izi mwa kumwa madzi ambiri.

Chakumwa chamasewera chingathandize kubwezeretsa ma electrolyte anu, koma nthawi zambiri amakhala ndi shuga wambiri wowonjezera womwe umatha kupweteketsa mutu. M'malo mwake, yesani kupeza madzi amadzimadzi a coconut osakoma. Muthanso kuyesa njira zathu zakumwa zamagetsi zomwe mungapangire kunyumba.

Momwe mungapewere

Yesetsani kumwa makapu 1 mpaka 3 a madzi pakadutsa ola limodzi kapena awiri musanachite masewera olimbitsa thupi. Muthanso kutenga botolo lamadzi panthawi yolimbitsa thupi kuti mudzaze thupi lanu mukamatuluka thukuta. Onetsetsani kuti mukutsatira ndi galasi kapena awiri mukamaliza masewera olimbitsa thupi.

3. Mwakhala nthawi yochuluka padzuwa

Kutuluka dzuwa kungayambitse kupweteka kwa mutu kwa anthu ambiri, ngakhale pamene sachita masewera olimbitsa thupi. Izi ndizowona makamaka ngati kwatuluka.

Momwe mungamuthandizire

Ngati mwakhala mukuchita masewera olimbitsa thupi kunja kwa dzuwa ndikukhala ndi mutu, pita mkati ngati mungathe. Yesetsani kukhala ndi nthawi m'chipinda chamdima kapena chopepuka.

Ngati nyengo imakhala yotentha, bweretsani kapu yamadzi ndi nsalu yozizira, yonyowa. Ikani pamaso ndi pamphumi panu kwa mphindi zochepa.

Kusamba madzi ofunda kungathandizenso.

Ngati mulibe nthawi yozizira, mungathenso kutenga anti-steroidal anti-inflammatory, monga ibuprofen (Advil).

Momwe mungapewere

Musanatuluke panja kuti mukachite masewera olimbitsa thupi, tengani magalasi kapena chipewa cham'mbali kuti muteteze nkhope yanu ndi maso anu. Ngati mukutentha, mutha kuyesanso kukulunga bandana yonyowa pakhosi panu.

Kunyamula botolo laling'ono lokhala ndi madzi ozizira kungathandizenso. Gwiritsani ntchito kupopera nkhope yanu nthawi ndi nthawi. Samalani mukamamva kutentha kwambiri kapena kupuma pang'ono ndipo yesetsani kuziziranso.

4. Shuga m'magazi mwanu ndi ochepa

Shuga wamagazi wotsika, wotchedwanso hypoglycemia, amathanso kuyambitsa mutu atachita masewera olimbitsa thupi. Shuga wamagazi amatanthauza shuga, yomwe ndi imodzi mwazinthu zazikulu zamagetsi mthupi lanu. Ngati simudya mokwanira musanakonzekere, thupi lanu limatha kutentha kudzera mu glucose, zomwe zimayambitsa hypoglycemia.

Mutu ndi chimodzi mwazizindikiro zazikulu za hypoglycemia. Zizindikiro zina ndizo:

• kugwedezeka
• kumva njala kwambiri
• chizungulire
• thukuta
• kusawona bwino
• kusintha kwa umunthu
• zovuta kukhazikika
• kusokonezeka

Momwe mungamuthandizire

Ngati muli ndi zizindikiro za shuga wochepa m'magazi, yesetsani kudya kapena kumwa china chomwe chili ndi magalamu 15 a chakudya nthawi yomweyo, monga kapu ya msuzi wazipatso kapena chipatso chaching'ono. Ndikukonzekera mwachangu komwe kuyenera kukugwirani kwa mphindi zochepa.

Onetsetsani kuti mukutsata zakudya zina zovuta, monga chidutswa cha tirigu wathunthu, kuti mupewe kuwonongeka kwina.

Momwe mungapewere

Yesetsani kudya chakudya chopatsa thanzi, chopatsa thanzi kapena chotupitsa musanathe maola awiri mutangolimbitsa thupi. Konzekerani china chake chokhala ndi mapuloteni, chakudya chambiri, komanso ulusi wothandizira kuti shuga azikhala bwino. Pewani shuga kapena chakudya chamafuta.

Osatsimikiza kuti ndidye chiyani? Nazi zonse zomwe muyenera kudziwa pakudya musanachite masewera olimbitsa thupi.

5. Fomu yanu yatha

Kuchita masewera olimbitsa thupi opanda mawonekedwe abwino kumatha kubweretsa kukhumudwa kwa minofu, yomwe imatha kusintha mutu, makamaka ngati mukugwiritsa ntchito khosi ndi minofu yamapewa. Kukweza, pushups, crunches, ndi kuthamanga kumatha kubweretsa zovuta m'khosi mwanu ngati sizinachitike bwino.

Momwe mungamuthandizire

Ngati kulimbitsa thupi kwanu kumakhudza zinthu zomwe zingasokoneze khosi lanu, yesani pang'ono pang'ono pambuyo pake. Nazi 12 kuti muyambe. Ngati kumasula mavuto sikukuchita zachinyengo, mutha kutenga ibuprofen kuti mupumule.

Momwe mungapewere

Patulani nthawi yochitira zolimbitsa thupi patsogolo pagalasi. Muthanso kukhazikitsa foni yanu kuti mulembe ntchito yanu. Onerani kubwereza kuti muwone ngati mukuwona zovuta zilizonse ndi fomu yanu.

Ngati simukudziwa njira yoyenera yochitira masewera olimbitsa thupi, lingalirani kuchita gawo limodzi kapena awiri ndi wophunzitsa. Amatha kukuyendetsani momwe mungachitire masewera ena olimbitsa thupi. Zoyeserera zam'deralo zitha kukutumizirani kwa wophunzitsa wodalirika.

Nthawi yoti muwonane ndi dokotala

Ngakhale kupweteka mutu mutatha kuchita masewera olimbitsa thupi nthawi zambiri sizomwe mungadandaule nazo, lingalirani zokambirana ndi dokotala ngati zikuwoneka kuti zikuyamba kuchitika.

Mwachitsanzo, ngati mwakhala mukuchita masewera olimbitsa thupi omwewo kwa miyezi ingapo popanda vuto lililonse, koma mwadzidzidzi kuyamba kudwala mutu, kukaonana ndi dokotala. Pakhoza kukhala china chake chikuchitika.

Ndibwinonso kukawona dokotala ngati mutu wanu sukuyankha chithandizo chilichonse, kuphatikizapo mankhwala owonjezera.

Mfundo yofunika

Matenda ambiri okhudzana ndi zolimbitsa thupi amatha kuchiritsidwa mosavuta kunyumba, koma nthawi zina amatha kukhala chizindikiro cha vuto. Njira zosavuta zopewera komanso zochizira kunyumba ziyenera kuthandizira kuchepetsa mutu wanu. Koma ngati sakuchita zachinyengo, itha kukhala nthawi yolankhula ndi dokotala.