Izindlela zokudla nokuzivocavoca okunganciphisa ukubonakala kwamakhansela
Amanqamu ayindawo ekhudlwana yomlenze ophansi lapho inqama nethole behlangana ndawonye. Igama elithi "ibhokisini" akuyona igama lesiguli, kodwa kunalokho igama elibizwa ngokuthi i-slang term elihlanganisa amagama athi "ithole" nelithi "i-ankle." Abantu abanezikhukhula bavame ukuthi banamaqabunga amafutha noma amaqabunga aminyene.
Ingabe Amathangi Avamile?
Ngakho wazi kanjani ukuthi unamakhokheni? Ngomlenze ojwayelekile, indawo ye-ankle ilula kunene ithole.
Kodwa imilenze yabantu abanezikhukhula zihlukile. Abantu abanezinkinobho banamathole nendawo yama-ankle efana nosayizi ofanayo. Kukhona cishe ukuchazwa kwethole futhi umlenze ophansi ubheka amafutha kunejwayelekile.
Ngakho amakhokheni avamile? Ngezinye izikhathi zikhona. Ungase ube nama-cankles ngoba abazali bakho babenabo. Kodwa kunezimbangela ezihlukene zamakhansela kanti abanye bangase babonise inkinga yezokwelapha engavamile.
Ngokusho kweNational Institutes of Health (NIH), ukuvuvukala okungenabuhlungu esifundeni se-ankle kungenzeka uma ukhuluphele ngokweqile, ukhulelwe noma uhlangabezana nokushintshashintsha kwe-hormonal evamile. Ungase futhi uqaphele ukuvuvukala kwe-ankle ngemuva kokuhlala isikhathi eside emotweni noma endizeni. Imithi ethile ingabangela ukuvuvukala endaweni ye-ankle futhi kungenzeka futhi ngemuva kwezinhlobo ezithile zokuhlinzwa.
Kodwa ukuvuvukala, noma i-edema, emlenzeni ophansi kungase kubonise inkinga. I-NIH ixwayisa ukuthi ukugoba komlenze, umlenze, kanye ne-ankle ukuvuvukala kungabangelwa i-clot yegazi, ukutheleleka komlenze noma lapho imivimbo ingakwazi ukupompa igazi emuva enhliziyweni.
Imilenze yokuvuvukala ingase ibe isibonakaliso sokuhluleka kwenhliziyo, ukwehluleka kwezinso, noma ukwehluleka kwesibindi.
Uma ukhathazekile ngokuvuvukala emilenzeni yakho ephansi noma uma ubona ukwanda kokuvuvukala, khuluma nodokotela wakho. Futhi i-NIH itusa ukuthi uma ukuvuvukala kwakho kuhambisana nobuhlungu besifuba noma ukuphefumula, shayela u-911.
Ungakhipha kanjani ama-cankles
Uma ngabe unqume inkinga yezokwelapha, ungase uzibuze ukuthi kungenzeka yini ukuthi ulahle ama-cankles. Kunezinto ezimbalwa ezingasiza ekunciphiseni ukubukeka okunamafutha emilenzeni yakho ephansi.
- Ukulahlekelwa kwesisindo : Uma ukhuluphele kakhulu noma ukhuluphele, indlela engcono kakhulu yokuthola amancane amathrekhi akho ukulahlekelwa isisindo. Yiqiniso, uma unciphisa phansi, awukwazi ukukhetha ukuthi ukulahlekelwa isisindo kuzokwenzeka kuphi. Kodwa uma unamathele ekudleni okulawulwa ngekhalori kanye nohlelo lokuzivocavoca oluqhubekayo, cishe uzobona amathrekhi akho athola kancane.
- Ukudla okunempilo: Ngezinye izikhathi izikhukhula zibangelwa ukuvuvukala okuhlobene nokudla. Isibonelo, uma udla ukudla okuphezulu kwi-sodium ungagcina amanzi kuwo wonke umzimba wakho. Ungayibona ngaphezulu endaweni ye-ankle. Kunezihlahla ezithile zemvelo (njenge-parsley) ezisiza ukunciphisa isisindo samanzi, kodwa futhi ungadla ukudla okuncane okucutshungulwayo bese ususa u-salt shaker ukuze unciphise i-sodium ekudleni kwakho .
- Imithi yokwelashwa: Abanye odokotela bangakusiza ukuba ulahle ama-cankles uma indawo yanda ngenxa yamafutha esikhundleni sokuvuvukala. Ezinye izindlela zokwelapha i-liposuction zingasiza ukwengeza incazelo kule ndawo ukuze imisipha yenkomo ibonakale futhi indawo ye-ankle ibheka kancane. Kodwa lezi zokwelashwa zingabiza futhi njengazo zonke izinqubo zokwelapha, zithwala ingozi.
Amathiphu Okulahlekelwa Isisindo Angasiza
Kubantu abaningi, ukulahleka kwesisindo kuyindlela ephumelela kakhulu yokwenza imilenze yakho ibonakale imincane. Kodwa uma ungakakulungeli ukutshala isikhathi namandla ukuze ube nokudla okuphelele nokuzivocavoca , kukhona amathiphu ambalwa okulahlekelwa isisindo ongawasebenzisa ukuxosha izinsipho zakho ezinzima.
- Hamba okuningi: Thola i-tracker yomsebenzi noma i- pedometer futhi ukhulise isibalo sakho sezinyathelo . Ukuhamba kungukuzivocavoca komuntu wonke kodwa kuhle kakhulu kubantu abanezinkinobho. Ukuhamba kuthuthukisa ukujikeleza emilenzeni futhi kusiza ekwakheni imisipha yamathole. Uma amathole ekhudlwana futhi eqina, ama-ankle abukeka amancane.
- Yidla imifino eningi: Ngesikhathi sokudla, uthathe inyama yakho ingxenye bese uphindwe kabili inani lezinkukhu epulatifheni yakho. Kungani? Okokuqala, uzosika ama-calorie ekudleni kwakho uma ugcwalisa ukukhishwa kwekhalori ephansi. Futhi mhlawumbe unganciphisa nosawoti wakho lapho usika inani lenyama oyidlayo. Okokugcina, i- fibre emifino izokusiza uzizwe ugcwele isikhathi eside ukuze udle kancane emahoreni emva kokudla.
- Nciphisa ukudla ngamafutha agcwele: Ukudla okunamafutha aphezulu nakho kukudla okuphezulu khalori. Amafutha anika ama-khalori angu-9 ngegramu ngayinye. Ama-carbohydrate namaprotheni kuphela anika ama-4 kilojoule ngegramu ngayinye. Ngakho uma unciphisa inani leshizi, ibhotela namafutha amaningi ekudleni kwakho, uzosika ama-calories bese uncipha. Ngaphezu kwalokho, ukudla okuningi okuphakeme kwamafutha agcwele nakho kuphezulu kwi-sodium. Ukudla okuthosiwe yisibonelo esihle. Uma unciphisa inani losawoti namafutha ekudleni kwakho, ungabona ukuthi amathole akho abukeka kangcono nje kuphela emasontweni.
Ukuzivocavoca Okubheka Ikholo Ne-Ankle
Ngisho noma ungashintshi ukudla kwakho, kunezivivinyo ezilula ongazenza nsuku zonke ukuze usize ukwandisa ukujikeleza emilenzeni yakho futhi ubumbe imisipha futhi unciphise ukubonakala kwamakhansela. Izindaba ezinhle ukuthi akudingeki ukuba uthole i-sweaty noma uya ejimini ukuze wenze eziningi zazo. Yenza ezimbalwa kulezi zivivinyo uma upheka ukudla, ukhuluma efonini noma uhlanza izingubo ukuze ubumbe imilenze ephilile.
- Inkomo iphakamisa: Esikhundleni sokuma, phakamisa izithende zakho emhlabathini ukuze ume emahlathini ezinyawo zakho. Bambelela esihlalweni noma phezulu counter for ibhalansi uma kunesidingo. Yenza ukuphindaphinda okungu-7-10. Njengoba izinga lakho lokuzivocavoca landa, zama ukwenza lo msebenzi ngaphandle kokubambelela ukwesekwa.
- Izimpukane: Ungenza ukuqeqeshwa okuphelele kwebhare ekhaya ukulungisa imilenze ye-sexier, noma ungenza amapulethi ambalwa usuku lonke. Ukwenza ukuqala kwe-plie endaweni yokuma. Beka izithende zakho ndawonye bese ujikeleza izinzwane zakho ohlangothini ngalunye. Uma ubheka phansi ezinyaweni zakho kufanele ufanane nesimo seV. Bhonqa ngamadolo kancane, bese ubuyela esimweni sokuqala. Phinda usebenzise izikhathi ezingu-10. (Ukusikisela: faka ingqikithi yakho futhi wenze lo msebenzi ngaphandle kokubambelela esihlalweni noma ekwenzeni ukusekelwa. Uzosebenza endaweni yesisu, futhi.)
- Izindwangu zesitebhisi ziphakamisa: Hlala esitebhisini bese uvumela izithende zakho ziphelile. Bambelela kumsizi wokusekela. Manje phakamisa uphinde wehla izithende. Phinda usebenzise izikhathi ezingu-7-10.
Unesikhathi esengeziwe? Uma unempilo ngokwanele yokuzivocavoca ngamandla, yenza umsebenzi omkhulu we-cardiovascular to help ukuma imilenze engezansi. Imisebenzi ehlanganisa imisipha yamathole izohlinzeka inzuzo enkulu kakhulu. Intambo yokuqhuma, ukugibela izitebhisi, nokugijima kusebenza kahle. Ukunyakaza kwe-plyometric okubandakanya ukuxuma kuzokusiza ukuthi unciphise amathrekhi. Ukuhamba kwe-Squat , ukuhamba kwe- lunge kanye nokuhamba kwebhokisi yizibonelo ezinhle.
Izindlela zokugqoka izigqoko zokuguqula ama-cankles
Uma uzivocavoca futhi udla kahle ukukhipha ama-cankles futhi ungakaneliseki ngemiphumela, ungaphelelwa ithemba. Sebenzisa ama-wardrobe tricks ukunciphisa ukubukeka kwama-ankle obukhulu. Amapompu aphezulu aphihliwe ngezinyosi ezenzeke imilenze yakho ibheke isikhathi eside futhi inhle kakhulu. Futhi ochwepheshe besitayela abaningi basikisela ukuthi ugweme izicathulo ngezintambo zezinyosi uma ungafuni ukunaka leyo ndawo. Futhi ekugcineni, gxila emahlombe akho, izingalo zakho ezibucayi noma enye ingxenye yomzimba wakho ozithandayo ukuba uzizwe unenhle futhi unembile.
Imithombo:
I-Medline Plus. Inyawo, umlenze, nokuvuvukala kwe-ankle National Library of Medicine. Kufinyelelwe: Meyi 6, 2016.
Leclère FM, Moreno-Moraga J, uMordon S, Servell P, Unglaub F, Kolb F, Rimareix F, Trelles MA. "I-lipolysis eyasetshenziswa nge-laser yokulungisa kabusha i-cankle: okuzofundwa iziguli ezingu-30." Lasers in Science Medical January 29, 2014.