Indlela Yokuvimbela Izidumbu Zomlilo Nezifo Zokushisa
Ama-cramps atshisayo ayenamahlumela abulalayo okwenzeka ezingalweni, emilenzeni, noma esiswini ngokuvamile evame emva kwamahora amaningana okuzama ukushisa. Ngaphandle kwamagundane emisipha, ezinye izimpawu zokushisa komzimba zingase zihlanganise ukuphelelwa amandla, isizungu, ubuthakathaka nokukhukhumeza ngokweqile.
Ngokujwayelekile umgijimi ubhekene nokushisa okushisa emva kwamahora amaningana wokuzikhandla nokujuluka ngokweqile okuphumela ekudambiseni amanzi .
Yini Ebangelwa Izimvula Zomlilo?
Isizathu esiqondile sokushisa okushisa asiyazi, kepha izinkolelo ezivame ukukhonjiswa zihlanganisa:
- Ukulawula ukulawula kwe-neuromuscular
- Ukwehla kwamanzi
- Ukunciphisa i-Electrolyte
- Isimo esibi
- Ukukhathala kwemisipha
- Ukwenza umsebenzi omusha
Ama-cramp muscle avame kakhulu ngesikhathi sokuzivocavoca ekushiseni ngoba ukujuluka kuqukethe uketshezi kanye ne-electrolyte (usawoti, potassium, magnesium ne-calcium). Lapho lezi izakhi, ikakhulukazi i- sodium , ziwela emazingeni athile ngenxa yokujuluka ngokweqile, izimo zokushisa okushisa zikhuphuka.
Futhi ubone: Hyponatremia | Ukuphuza amanzi
Ngenkathi zonke lezi zifundo zicwaningwa, abacwaningi bathola ubufakazi obengeziwe bokuthi "ukulawulwa kwe-neuromuscular" i-hypothesis yindlela enkulu epathophysiological eholela ekuziphatheni komzimba (EAMC). Ukulawulwa kwe-neuromuscular eguquguqukayo kuvame ukuhlobene nokukhathala kwemisipha futhi kubangele ukuphazanyiswa kwemisipha yokuxhumana nokulawula.
Ukwelapha ama-Cramps Esifudumele
Uma nje ubona noma yiziphi izimpawu zokugula okushisa, thatha izinyathelo ezilandelayo:
- Misa umsebenzi, futhi uhlale uthule endaweni epholile.
- Phuza isiphuzo sezemidlalo nge-electrolytes (ungakwenza ube nesisombululo se-sodium esekelwe ne 1/4 teaspoon itafula usawoti exutshwe engxenyeni yamanzi).
- Gwema ngomusa futhi uhlaziye umsizi we-cramping.
- Yibamba ngokuhlanganyela endaweni edelelwe kuze kube yilapho i-cramp iyeka.
- Funa ukunakekelwa kwezokwelapha ngama-cramps wokushisa uma benganqamuli ehoreni elingu-1.
Ukuvimbela ama-Cramp Heat
Landela lawa macebiso ukuze unciphise ingozi yokuthuthukisa ama-cramps okushisa:
- Uma uzozivocavoca ngesimo sezulu esishisayo, kubalulekile ukuvumelanisa ekushiseni cishe ngesonto ngaphambi kokuqala noma yikuphi ukuzivocavoca okukhulu. Lokhu kuvumela umzimba wakho ukuba uvumelane kancane kancane nokushisa.
- Hydrate kahle ngaphambi nangesikhathi sokuzivocavoca bese ubeka esikhundleni se-electrolyte elahlekile njenge-sodium, i-potassium ne-magnesium ngokudla noma isiphuzo sezemidlalo (uphuze 16 ukuya ku-20 oz / ihora).
- Gwema ukusebenzisa umzimba ngesikhathi esishisayo sosuku; ukuqeqesha eduze nosuku noma ukushona kwelanga.
- Gqoka ukukhanya, izingubo ezingcolile, ukujuluka kungahle kuguquke. Kungcono nakakhulu, ukutshala kwezinye izingubo ezigcoba umswakama ovela esikhumbeni sakho kuya endaweni engaphandle yengubo lapho ingaba khona kalula. Amabhizinisi afana ne-CoolMax®, i-Drymax®, i-Smartwool noma i-polypropylene inayo yonke le ndawo.
- Sebenzisa isikrini selanga ukuze uvimbele ukushisa kwelanga, okungenza ukuthi isikhumba sikwazi ukuzipholisa.
- Gqoka isigqoko ngesibhamu.
- Uma uzizwa ukuthi amakhono akho aqala ukuncipha, ayeke umsebenzi futhi ufune indawo epholile, evulekile.
- Ungaphuzi utshwala noma utshwala nge-caffeine ngaphambi kokuzivocavoca ngoba ukwandisa izinga lokuphelelwa amandla kwamanzi.
- Khumbula, kulula ukuvimbela ukugula okushisa kunokuba uyiphathe uma izimpawu zikhula.
Ukuvimbela ama-Cramp Muscle
Kuze kube yilapho sifunda isizathu esiqondile sezinhlanzi zamascle, kuyoba nzima ukusho nganoma yikuphi ukuzethemba ukuthi ungawavimbela kanjani. Nokho, lawa macebiso atuswa kakhulu ochwepheshe kanye nabadlali ngokufanayo:
- Thuthukisa ukufaneleka futhi ugweme ukukhathala kwemisipha
- Hamba njalo emva kokuzivocavoca
- Ukufudumala ngaphambi kokuzivocavoca
- Sula umsila wethole: Emzileni omileyo onamabini omabili okhomba phambili, lungisa umlenze wangemuva.
- Sula imisipha: Hlala ngomlenze owodwa ungene ngaphakathi futhi omunye uqondise ngaphandle, unyawo unyawo oluzungezile nezinzwane nezinyawo zikhululekile. Hamba kancane kancane, thinta unyawo lomlenze oqondile. (Phinda ngomlenze ohlukile).
- Sula imisipha ye-quadriceps: Uma usukume, ubambe phezulu ngezinyawo ngesandla esiphikisanayo bese ubambezela kancane isithende emathangeni. (Phinda ngomlenze ohlukile).
Amagundane amaningi awasibi kakhulu. Uma imisipha yakho ye-muscle inzima kakhulu, kaningi, njalo noma okukhathazayo, bheka udokotela wakho.
> Imithombo:
> Imbangela Yokuzivocavoca Okuxhunyaniswe Ne-Muscle Cramps (EAMC) - ukuguqulwa kwe-neuromuscular, dehydration noma i-electrolyte yokunciphisa? MP MP Schwellnus. I-British Journal of Sports Medicine 2009; 43: 401-408.
> I-Muscle Cramp. I-American Orthopedic Society Yezemidlalo Yezemidlalo. http://orthoinfo.aaos.org/topic.cfm?topic=A00200.