Ndiqinisekile ukuba akukho mfuneko yokuba ndixelele ukuba ezintathu zezona zigqibo ezinxulumene nezoNtsholongwane zonyaka omtsha ziyeke ukutshaya, ukunciphisa umzimba kunye nokufumana umthambo ophezulu. Kodwa ngaba uyazi ukuba ukulandela ezi zibophelelo kunokukunceda ukunciphisa intlungu emva?
Ucwaningo olwenziwa ngo-2008 lwaseSweden (iBjörck-van Dijken, RPT, et al) lupapashwe kwiNcwadana yeMpilo yoLungiso lweMpilo ebizwa ngokuba yi-Down Back Pain, i-Life Factor Factors kunye noMsebenzi wezoPhilo: i-Study Based Based Study "yabona ukuba phakathi kwezinye izinto, ukutshaya kunye nokuba ne-BMI ngaphezu kwe-25 kuphakamisa intlungu ephantsi.
Qaphela: i-BMI imele i-Index Mass Mass. Ingumlinganiselo wendlela amaninzi omzimba omntu anayo ngayo, kwaye ibalwa ngokusebenzisa ukuphakama nokulinganisela kwakho. Ukuba awukwazi ukuba i-BMI yakho ungayibala apha:
Uphando lwafumanisa ukuba abantu abadala-ingakumbi abasetyhini-imisebenzi yabo efuna ukuba benze umgudu omkhulu kodwa abachitha ixesha labo lokuphumla babenomngcipheko ophezulu. (Izinto ezinobungozi ezongezelelweyo ezichongiweyo zifundo ziquka imfundo ephantsi kwaye ihlala kwindawo encinci.)
Kuqhelekileyo ukwazi ukuba ukuyeka ukutshaya kunokuba nefuthe elihle kwimpilo yemiphunga yakho. Siyazi ukuba kokubili ukuzivocavoca rhoqo kunye nokugcina isisindo esifanelekileyo sokuphakama kunye nobudala bakho kunokunceda ukukhusela imiba yempilo echaphazelekayo njengomdlavuza, isifo kunye nesifo senhliziyo. Makhe sihlolisise ukuba le miba yempilo enqwenelekayo ingathintela njani ngqo kwimpilo yakho.
Ukuyeka Ukubhema
Kubantu ababhemayo abaneengxaki zangemuva, ukuyeka uvumelekile ukuvelisa izibonelelo ezininzi.
Ukubhema kunokunciphisa ukunikezelwa kwegazi kwizakhiwo zomgudu wakho. Kuphazamisa nesifo se-metabolism kwaye kwandisa ingozi yokuphuka-ikakhulukazi ukuba, ngaphezu kokubhema, awusebenzi rhoqo.
Ukuba uceba ukuba ne-spinal fusion, indlela yakho yokusebenza yokubuyisela ingaba nzima kunokuba ngumntu otshaya.
Oku kungenxa yokuba ukutshaya kwandisa umngcipheko wokungabambisani (okubizwa ngokuba yi-pseudoarthrosis.) Ngokwenene, ukuba unayo ipseudoarthrosis, unokufuna ukubuyisela ukuhlinzwa kwangaphambili.
Kwaye ukuba iinkcukacha ezingasentla malunga nokutshaya kunye nentlungu yangemuva azikwanele ukuba ukhuthazwe ukuyeka, mhlawumbi ingcamango yokuba ufumane intlungu engeyomfuneko. Ukubhema kucatshangelwa ukuba kuthintele ukuvezwa kwintlungu-ngokuyikhulisa ngeli xesha xa i-nicotine iphikisiwe.
UkuPhathwa koMzimba
Mhlawumbi ingozi ecacileyo kumqolo wakho wokuthatha ubunzima obongezelelweyo yongcinezelo olungaphezulu oku kufaka amanxeba akho, izicubu ezinotsho kunye nokuhamba. Ubhinqa obanzi ngaphambili ungathatha i-pelvis yakho ibe yintsimbi yangaphambili ye-pelvic, leyo leyo inokumisa imisipha yakho ephantsi okanye ibangele ubunzima. Uxinzelelo olongezelelweyo kwikholamu yakho yomgudu kunokukhawuleza utshintsho oluguquguqukayo kunye / okanye ukwandisa umngcipheko weemeko zangemuva ezifana ne-disney herniated, spondylolysis, spondylolisthesis, i-DISH (ukuqina kogqagqa lomgudu) kunye nokunye.
Kwaye kufana nokubhema, ukuhlinzwa ngokutsha ngelixa ukugqithisa okanye ukugqithisa kungabangela iingxaki mhlawumbi ungenakuhlangabezana nazo. Ngokukodwa, i-BMI ephakamileyo ibe yingozi yobuncipheko bokuhlinzwa.
Fumana Ukuzivocavoca rhoqo
Kuyaziwa kakuhle ukuba ukuzivocavoca kunokunceda ukuphucula isimo sakho sempilo nokukhusela izifo. Ukuzivocavoca kwadlala indima enkulu ekuthintekeni kwentlungu emva koko kunye neentlobo ezininzi zokuhlaziya umlenze. Unamandla, iimeko eziguquguqukayo-ngokukodwa ezinokwakheka, amahlombe kunye nooncedo oluphambili ukulungelelanisa umlenze wakho, ukuxhasa ngenkqu njengoko uhamba kwaye ukhusela ukulimala.
Iindaba ezilungileyo kukuba ukusetyenziswa kweentlungu zentlungu akumele kuthathe ixesha elide okanye ube ngumsebenzi oqinileyo. Enyanisweni, xa uqala kuqala. Ukusebenza ngokulinganayo kunokuvelisa iziphumo ezilungileyo. Nazi iinkqubo ezimbalwa zokuqala ukuba uqalise.
- Uchungechunge olusisiseko oluqinisayo lokubuyisela emuva
Imithombo:
U-Christina Björck-van Dijken, RPT, MSc1,2, uAnncristine Fjellman-Wiklund, RPT, PhD2 kunye noChrister Hildingsson, MD, PhD1. INKQUBO YOKUPHATHA, IZINTO EZIFUNDILEYO NOMSEBENZI WEMICIMBI: UKUFUNDWA KWEMFUNDO. J Rehabil Med 2008. http://www.ncbi.nlm.nih.gov/pubmed/19242625
Bala i Index Index Mass Mass. Nenjongo yoMzimba oPheleleyo. I-National Heart, I-Lung ne-Blood Institute ye-NIH. Kufumaneka ngoDisemba 2014. http://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.htm