Ukuzivocavoca Kwimizimba Kungakunceda Ubuyele Ngomfanekiso Emva Kwenyango
Abantu abanezifo zesibindi sokuvuvukala (IBD) bahlala bengamazi ukuhlinzwa ngokusemathunjini. Abantu abanesifo sikaCrohn banethuba elingama- 50% lokufuna i-operesheni yokulawula eso sifo. Kwizigulane ze- ulcerative colitis , i-30% kuphela iya kufuna uhlobo oluthile lokuhlinzwa (ngokuqhelekileyo i- colectomy ).
Emva kokuphulukana nokuhlinzwa kwaye ikhutshwe ngugqirha ukuba athathe inxaxheba kwimisebenzi eqhelekileyo, iingcamango zingase zenze ukuqina kweengxube zomzimba.
Ukuzivocavoca kuya kukhuthaza impilo yonke engcono, kwaye ukubuyela kwisigxina sokuzivocavoca emva kokuhlinzwa ngenye indlela yokunciphisa ingozi yeengxaki zezempilo ezizayo.
Ukuqalisa nge-Exercise Exercise
Iingcebiso ezimbalwa zokukhumbuza ngaphambi kokuba uqalise kwisicwangciso somsebenzi omtsha:
- Ukufumana imvume kumgqirha ogqirha, i-gastroenterologist, kunye / okanye ugqirha jikelele ngaphambi kokuqala inkqubo yokuzilolonga kubalulekile
- Siphu amanzi (okanye iziphuzo zezemidlalo) ngaphambi, ngexesha, nangemva kokuvuthwa ukuze ugcine ukungena emzimbeni (oku kubaluleke kakhulu kubantu abane-ostomy okanye i- j-poch )
- Qalisa inkqubo yokuzilolonga njengenxalenye yesicwangciso somzimba jikelele esibandakanya ukutya ukutya okunokulinganisela
- Ungaziva unetyala ngenxa yokusila ukuqhuba, kodwa yenza isigqibo sokugcina ixesha lakho elizayo
- Qaphela nayiphi na imingcele, umzekelo, umnxeba wezemidlalo unokungabi yinto efanelekileyo emva kokuhlinzwa
Isampuli Ab Ukusebenza
| Umqali | Phakathi | Ephakamileyo |
| Iipelvic Tilts Ukuxhamla | Ukuqhawula okupheleleyo Imiqulu kunye nePlank kwiBhola | Imiqulu yokuSebenza Pushup / Twist Imiqulu kunye nePlank kwiBhola |
Ukuzivocavoca ngokufanelekileyo kwixesha lakho
Into yokuqala yokuqwalasela yindlela yokulungelelanisa isenzo somsebenzi kwishedyuli yemihla ngemihla. Uninzi lwabantu lufuna usuku lokuphumla phakathi kweseshoni nganye yokufunda, ngoko kathathu ngeveki kukujoliswe kakuhle ekuqaleni izivivinyo. Ukucwangcisa ukusebenza ngexesha elifanayo lemihla kuba kuya kunceda ukuphuhlisa inkqubo.
Ukujoliswa kweMisilini yamathumbu
Ukutshintshela kunye nokuqhoqhoza rhoqo kungasetyenziselwa ukujolisa kwiimisipha zomzimba (khangela i-Flatten yakho ye-Abs ukuze uthole ulwazi oluninzi). Ukuthintela ukucutha imisipha emva, khumbula ukugcina umgca wecala kumgangatho. Akuyimfuneko ukuba naso nasiphi na isistim esithile esikhethekileyo sokwenza iikrunches. Nangona kunjalo, ibhola yokuzilolonga iya kunceda ekujoliseni iisifuba zomzimba.
Ngokuchasene noko abantu abaninzi bacinga, ukwenza inani elikhulu leenqunki zonke ngexesha elilodwa akuyi kukunceda. Ukugxininisa ekugcineni ifomu elifanelekileyo ngexesha lokusebenzisa nokuqhuba iindlela ezahlukeneyo yindlela yokufumana abo bangabonakali.
Yakha I-Routine yoLimo
Ngokubambisana nokuqinisa i-muscle ye-ab, yinto efanelekileyo yokubeka umzobo we-cardio kunye nokuqeqesha ubunzima kwixesha lokufunda. Ukuhamba, ukugijima, ukubhukuda, kunye nebhayisiki kuya kunceda ukudala umgangatho wobomi bonke kwaye yonke le nto ingaba yimisebenzi emihle kubantu abane-IBD. Ukunyusa uqeqesho kunokunceda ukuqinisa imisipha ebuthathaka emva kokungasebenzi okanye emva kokusetyenziswa kwe-steroids (leyo ingabangela ukufumana ubunzima obungenalutho). Ukusetyenziswa kwe-Ab kunceda ukuqinisa izihlunu zomsundu kodwa ungenzi lukhulu ekunciphiseni i-fat fat efihla i-abs. Ngamanye amagama: kulabo abanesisindo esithile kwisisu esisisigxina, isicwangciso somzimba jikelele kunye nokutya okunengqiqo ukulahlekelwa lo bunzima, kunye nokuzivocavoca kwesisu, isicwangciso esihle kakhulu.
Ukugcina Ukusebenza Ngokutsha
Ukugcina ukungaqhubeki okanye ukukhathazeka, gcina iintlobo ezahlukeneyo kwisimo sakho kwaye udibanise iintlobo ezahlukeneyo zokuzivocavoca ukuze ukwandise impendulo yomzimba. Amavidiyo okuqhuba okujoliswe kwiimisipha, i-yoga, okanye i-Pilates inokukunceda.
Cela uncedo lwabantu abajikelezile ukuba uqhubeke nomgangatho omtsha wokuzilolonga. Fumana umqeqeshi womsebenzi, intloko ukuya kwindawo yokuzivocavoca ukuze uqeqeshe umqeqeshi, okanye ucele ugqirha ukuba ancomele inkqubo yohambo. Ngomnye ukuzimisela nokukhupha, unokube usendleleni yokujonga nokuziva ukhulu nangona utyando olusiswini.
ILizwi
Isihluthulelo sokuqinisa kunye nokukhipha isenzo somkhwa.
Abantu abaninzi baya kuqaphela ukuba amandla abo akhula ngokukhawuleza emva kokuqalisa inkqubo epheleleyo yokuqina. Ukulahlekelwa kwesisindo kunye nezinye iimpembelelo ezibonakalayo ziya kuthatha ixesha elide-naphi na kwiiveki ezi-6 ukuya kwezi-18.