Ndikutsimikiza kuti sindikufunseni kuti zitatu zokhudzana ndi thanzi la Chaka Chatsopano ndizosiya kusuta fodya, kuchepetsa thupi ndi kuchita masewera olimbitsa thupi. Koma kodi mumadziŵa kuti kutsatira malonjezowa kungakuthandizenso kuchepetsa ululu wammbuyo?
Phunziro la 2008 kuchokera ku Sweden (Björck-van Dijken, RPT, et. Al) lofalitsidwa mu Journal of Rehabilitation Medicine lotchedwa "Low Back Pain, Lifestyle Factors and Physical Activity: A Study Based Study" anapeza kuti mwazinthu zina, kukhala wamba kusuta fodya komanso kukhala ndi BMI oposa 25 kumabweretsa mavuto ochepa kwambiri.
Zindikirani: BMI imayimira Misala ya Thupi la Thupi. Ndiyeso ya thupi lomwe munthu ali nalo, ndipo amawerengedwa pogwiritsa ntchito kutalika kwake ndi kulemera kwake. Ngati simukudziwa zomwe BMI yanu mungathe kuziwerenga apa:
Phunzirolo linapezanso kuti akuluakulu makamaka amayi-omwe ntchito zawo zimafuna kuti azichita khama kwambiri koma omwe anathera nthawi yawo yokhala pogona amakhala pangozi yaikulu. (Zowonjezereka zifukwa zomwe zimaphatikizidwa ndi phunziro ndizo maphunziro apamwamba ndi kukhala m'dera laling'ono.)
Zimadziwika kuti kusiya kusuta kungakhudze thanzi la mapapu anu. Tikudziwa kuti kuchita masewera olimbitsa thupi nthawi zonse komanso kukhala ndi kulemera kwa msinkhu wanu ndi msinkhu kungathandize kupewa matenda osokoneza bongo monga khansa, stroke ndi / kapena matenda a mtima. Tiyeni tsopano tione momwe zizoloŵezi zabwino za thanzizi zingakhudzire kwambiri moyo wa msana wanu.
Kusiya Kusuta
Kwa osuta omwe ali ndi vuto lakumbuyo, kusiya kumapereka ubwino wambiri.
Kusuta kungachepetse magazi m'magulu anu a msana. Zimasokoneza mafupa a metabolism ndipo zimapangitsa kuti pakhale vuto lopasuka-makamaka ngati, kuphatikizapo kusuta, simukuchita masewera olimbitsa thupi nthawi zonse.
Ngati mukukonzekera kuti mukhale ndi msana wamtsempha, njira yanu yothandizira kupuma ingakhale yovuta monga kusuta.
Izi ndi chifukwa kusuta kumawonjezera chiopsezo chosagwirizana (chotchedwa pseudoarthrosis). Mwachidziwikire, ngati muli ndi pseudoarthrosis, mungafunike kubwezeretsa opaleshoni yoyamba.
Ndipo ngati izi zokhudzana ndi kusuta ndi kupweteka kwa msana sikukwanira kuti mukulimbikitseni kusiya, mwinamwake lingaliro lakumva ululu kosafunikira. Kusuta kumawoneka kuti kumakhudza malingaliro awo-mwa kukulitsa izo nthawi imeneyo pamene chikonga chimatsutsidwa.
Kuteteza Kwambiri Kwambiri
Mwina chowoneka choopsa kwambiri kuti msana wanu ukhale wolemera kwambiri ndizovuta zina zomwe zimayika pamapepala anu, minofu yofewa ndi malo. Galasi loyang'aniridwa patsogolo lingatenge pelvis yanu kukhala yowongoka m'mimba, yomwe ingayambitse minofu yanu ya msana kapena kuyambitsa mavuto. Kuwonjezera pa kupanikizika pamutu wa msana kumatha msanga kusintha kosintha ndi / kapena kuonjezera chiopsezo cha zinthu zakumbuyo monga disney herniated, spondylolysis, spondylolisthesis, DISH (kuuma kwa mitsempha ya msana) ndi zina.
Ndipo mofanana ndi kusuta, kukhala ndi opaleshoni yatsopano pamene kunenepa kwambiri kapena kuperewera kungabweretse mavuto omwe mwina simukuyenera kukumana nazo. Makamaka, kukwera kwanu kwa BMI ndikovuta kwambiri pa matenda opatsirana omwe mungakhale nawo.
Pezani Kuchita Zochita Nthawi Zonse
Zimadziwika bwino kuti kuchita masewero olimbitsa thupi kungakuthandizeni kukhala ndi thanzi labwino komanso kupewa matenda. Kuchita masewera olimbitsa thupi kumathandizanso kwambiri popewera kupweteka kwa m'mbuyo komanso mitundu yambiri ya msana. Matenda amphamvu, osasinthasintha-makamaka a m'chiuno, mapewa ndi chithandizo chamkati mukugwirizanitsa msana wanu, kuthandizani pamene mukuyenda ndi kupewa chovulaza.
Nkhani yabwino ndi yakuti kusewera kupweteka kwa msana sikuyenera kutenga nthawi yambiri kapena kukhala ndi ntchito yolimbikira. Ndipotu, mutangoyamba kumene. kugwira ntchito moyenera kungapindule kwambiri. Nawa mapulogalamu angapo oyambirira kuti akuyambe.
- Zomwe zili zovuta kumbuyo.
Zotsatira:
Christina Björck-van Dijken, RPT, MSc1,2, Anncristine Fjellman-Wiklund, RPT, PhD2 ndi Christer Hildingsson, MD, PhD1. KUDZIWA KWAMBIRI KWAMBIRI, ZINTHU ZOPHUNZITSIDWA NDI ZOCHITIKA: KUPHUNZIRA KWA ANTHU. J Rehabil Med 2008. http://www.ncbi.nlm.nih.gov/pubmed/19242625
Yerengani Thupi Lanu Misa Index. Cholinga cha Kulemera Kwambiri. NIH National Heart, Lung, ndi Blood Institute ya NIH. Idafika mu Dec 2014. http://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.htm