I-arthritis yinkinga eqhelekileyo eyona nto iya kuba yinto ethe gqolo. Abahlali nje bahlala ixesha elide, kwaye banomdla wokusebenza, kodwa uluntu luba nzima. Njengokuba ubunzima bomzimba banda, ngokunjalo umthwalo kumalunga ethu, ngokukodwa iminyango namadolo. Ukunyathela ubunzima obuninzi kunokubeka ubuninzi kwiinkalo, kwaye kunokukhokelela kwithuba elihle lokuphucula i-arthritis.
Abantu abanesisindo somzimba ophezulu banesifo esiyingozi kakhulu, kwaye bafumanisa ukuba bane-arthritis ubudala.
Umbuzo uwukuthi: uya kulahlekelwa isisindo somzimba kunye neentlungu zesifo se-arthritis, okanye ngaba sekwephuzile kakhulu ukuba sele sele ufumene ukuba une-arthritis? Idatha yenzululwazi icacile kakhulu: nokuba ukunciphisa ngokunyanisekileyo kumzimba wenyama kunokunciphisa kakhulu iimpawu zentlungu edibeneyo. Uphando luye lwabonisa ukuba ukunciphisa u-5% ukuya kwe-10% wokunciphisa umzimba kunokunciphisa kakhulu intlungu kunye kunye nokunyamezela ukunyamezela. Ziindaba ezilungileyo ukuba ukhuluphele!
Nangona kungekho mntu ucetyisayo ukuba kulula ukulahlekelwa sisisindo, oku kunika ithemba kubantu abakhulu kakhulu kwaye bane-arthritis. Ukulahlekelwa kwesisindo kunzima xa unamaqela amabi ; Nangona kunjalo, kukho iindlela zokusebenzisa loo nto ingabeki ukuxinezeleka kakhulu kumalungu omzimba wakho.
Iingcebiso zokuLawula ubukhulu beArthritis
- # 1: Gcina Iinjongo Zakho Ziqikelele
Ukuba ulahlekelwa ubunzima obuninzi, loo nto iyingozi. Xa uqala, ke kufuneka ugcine iinjongo zakho zilula. Musa ukukhathazeka malunga nobukhulu bomzimba wakho obuhle. Zama kuqala ukulahlekelwa iipounds ezili-10, uze ugcine ubunzima.
- # 2: Impembelelo ephantsi-yindlela yokuya
Ukulahlekelwa isisindo kunokufuna ukuba ufunde indlela entsha yokusebenzisa. Uninzi lwezigulane endizijongene nayo ne-arthritis zifumanisa nzima ukuhamba amabanga amade. Ngoko ke, ukuzama ukusebenzisa ngokuhamba kungenakusebenza. Thatha ukubhukuda okanye usebenzise i-aerobics njengendlela yokusebenzisa ngaphandle kwentlungu.
- # 3: Ukutya kuyinto ebalulekileyo
Ukubukela into oyidlayo kubaluleke kakhulu njengoko usebenzayo. Iinjongo zokulahlekelwa kwesisindo zingaphumelela ngokufanelekileyo ngokutya okunempilo nokuzilolonga okufanelekileyo. Ukuzama ukulahlekelwa isisindo ngokuzenzekelayo, utshintsho olukhulu kumkhwa wokuzilolonga okanye ukutya akunakwenzeka ukuba uphumelele. Endaweni yoko, funda utshintsho oluthile olungakwazi ukuzivumelanisa nokulondoloza. - # 4: Fumana Uncedo
Ukufezekisa umgomo wokulahleka kwesisindo kunokwenzeka ukuba uphumelele ukuba uncedayo kunye nenethiwekhi yokuxhasa. Ezinye iingcamango ziquka ukuthetha nodokotela wakho, ukwenza iinjongo kunye nabahlobo kunye nokusebenzisa izixhobo zentanethi ukukunceda ufezekise iinjongo zakho. Ukujoyina uluntu oluku-intanethi kunokukunceda ufumane inkxaso oyifunayo.
Ngezantsi: Yenza Umzamo
Ithemba lokuzivocavoca lingaba nzima kubantu abaninzi, kodwa inzuzo kulabo abaneentlungu ezixhamlayo zingabonakalisa. Ukuqala kokulula, ngokulindelekileyo, kwaye uzama ukulahlekelwa yiphesenti encinane yomzimba. Izibizo zikhona, ukuba amanxeba akho akhathazayo, oku kuya kwenza umehluko omkhulu. Njengoko kuthethwe, qiniseka ukuba ulungele kuyo, kwaye ufumane uncedo ngandlela-thile, kwaye uncedo lufanele lube lulungileyo kwikona! Kwinqaku edibeneyo, kufuneka ufumene iingeniso ezifanayo zokuzilolonga kunye nezinye iingxaki ezihamba kunye nokugqithisa kakhulu kubandakanywa uxinzelelo lwegazi kunye noshukela wegazi.
Umthombo:
Miller GD, et al. "Inkqubo yokulahlekelwa kwesisindo esilungileyo iphucula umsebenzi womzimba kubantu abadala asebekhulile kunye ne-knee osteoarthritis" Ubunzima buka-2006 Julayi; 14 (7): 1219-30.