Ngati mukulimbana ndi kudzimbidwa-chimodzi mwa mavuto omwe amabwera chifukwa cha kupweteka-kudzipaka minofu kungakupatseni mpumulo. Kuchita minofu pamimba mwako kungathe kuchepetsa kudzimbitsa mwa njira zingapo, monga kupangitsa minofu yomwe ikugwira ntchito yopanga matumbo ndi kupsinjika maganizo (vuto lomwe likugwirizana kwambiri ndi zodandaula zambiri zamagazi).
Kutsekedwa kumatanthawuza kukhala ndi kayendedwe ka m'mimba mocheperapo katatu pa sabata. Kuwonjezera pa kupsinjika maganizo, nkhani zina zamoyo zingayambitse kudzimbidwa. Izi zimaphatikizapo kudyetsa zakudya zochepa, osati kuchita masewera olimbitsa thupi, komanso osamwa madzi okwanira. Ambiri amakhalanso ndi chikumbumtima pamene akuyenda.
Kafufuzidwe pa Misala ndi Kunyumba
Ngakhale kuti kupaka minofu sikuli njira yeniyeni yothandizira kudzimbidwa, kafukufuku wina wa sayansi amasonyeza kuti zingathandize pakubwezeretsa nthawi zonse.
Mwachitsanzo, lipoti lofalitsidwa mu Journal of Bodywork ndi Movement Therapies mu 2011 linakambirana mayesero angapo a zachipatala omwe akuyang'ana mimba ya m'mimba komanso ntchito yake monga chithandizo cha kudzimbidwa kosatha. Zotsatira zake zasonyeza kuti minofu ya m'mimba imapereka chithandizo chodzidzimutsa mbali imodzi mwa kulimbikitsa zovuta (mndandanda wa mitsempha ya mitsempha yomwe imathandizira kusuntha chakudya kudzera mu kapangidwe kako).
Lipoti lomwelo linapezanso kuti minofu ya m'mimba ingathandize kuchepetsa nthawi yachisawawa, yomwe ndi nthawi yomwe imatenga chakudya chodetsedwa kuti chidutse mumtunda wanu (mwachitsanzo, gawo lomalizira la kapangidwe kanu). Kuwonjezera apo, lipotili linatsimikiza kuti minofu ya m'mimba ingathandize kuchepetsa ululu wokhudzana ndi kudzimbidwa ndi kuvutika.
M'mayesero a zachipatala, anthu omwe ali ndi chidziwitso awonetsanso kusintha kwa moyo wawo atagwiritsa ntchito minofu ya m'mimba. Komabe, kafukufuku wina (kuphatikizapo kafukufuku wamakono wofalitsidwa ku International Journal of Nursing Studies mu 2009) akuwonetsa kuti kugwiritsa ntchito minofu ya m'mimba pofuna kutsekemera sikungathandize kuchepetsa kugwiritsa ntchito mankhwala osokoneza bongo (mankhwala omwe amagwiritsidwa ntchito kwambiri kudzimbidwa).
Momwe Mungagwiritsire Ntchito Misala Yothandizira Kugonjetsedwa
Njira zingapo zothandizira minofu zingakhale zothandizira kuthetsa kudzimbidwa ndikulimbikitsanso kusamuka. Izi zimachitika kawirikawiri.
Njira imodzi yotchuka imaphatikizapo kutambasula dzanja lako pamimba ndikupanga zovuta zazing'ono, zozungulira, zozungulira pafupi ndi mimba. Mukhozanso kutambasula mabwalo awa pamene mukupita kuti minofu iphimbe mimba yanu yonse.
Njira ina imayamba poika manja anu pansi pa chifuwa chanu, ndikuwombera dzanja lanu kutalika kwa mimba mwanjira imodzi yokha. Yambani mwatsatanetsatane kayendetsedwe ka dzanja lanu, ndipo pitirizani ulendowu kwa mphindi zingapo.
Mukamadzipangira okha, yambani mwa kugwiritsa ntchito kuwala, phokoso labwino, kenako pang'onopang'ono muwonjezere kupanikizika pamene mukuyenda.
Ngati mukukumva ululu kapena chifundo, komabe ndikofunika kuti mukhale wovuta ndikubwerera kumtendere wokhazikika.
Kuti mupeze phindu lonse la minofu ya m'mimba, yesetsani kupaka minofu kawiri pa tsiku, kuti mukhale ndi gawo la mphindi 20 nthawi iliyonse. Kuphatikiza kupuma mokwanira mu gawo lirilonse kungathandizenso pamene mukugwiritsa ntchito kudzipaka kupuma kwa kudzipuma.
Musanapereke misala kapena mankhwala ena aliwonse a panyumba, yesetsani kukambirana ndi dokotala wanu kuti muwone ngati n'koyenera m'malo moyesera kudzipangira. Mwachitsanzo, amayi oyembekezera ayenera kupewa minofu iliyonse pamimba.
Tiyeneranso kukumbukira kuti kudzimbidwa nthawi zina kungasonyeze kuti pali thanzi labwino lomwe limafuna chithandizo chamankhwala, monga chithokomiro chosagwira ntchito. Zizindikiro zina monga ululu wamkati zingakhalepo, koma nthawi zina kudzimbidwa kungakhale chizindikiro chokha.
Njira Zina Zothandizira Kutsekedwa
Kumbukirani kuti kudzipaka modzipatokha nokha sikungathe kutsekemera, ndipo cholinga chake chiyenera kukhala kusintha kwa chimbudzi chonse kuti zinthu zikuyendere bwino. Kuti mukhale nthawi zonse, nkofunika kumwa madzi osachepera asanu ndi atatu tsiku ndi tsiku, kudya zakudya zambiri zamtundu, ndi kuchita masewera olimbitsa thupi nthawi zonse.
Njira zina zochizira zina zingathandize kuthana ndi kudzimbidwa. Mankhwalawa akuphatikizapo mankhwala monga acupressure ndi biofeedback, komanso mankhwala achilengedwe monga ma probiotics . Pali zina zowonongeka zowonongeka , koma musanayese chilichonse, funsani wodwala mankhwala kuti akuthandizeni.
Zotsatira:
Ernst E. Abdominal mankhwala odzoza misala osakanizidwa: Kuwongolera mwatsatanetsatane wa mayesero ochiritsira kuchipatala. Forsch Komplementarmed . 1999; 6 (3): 149-51.
Lämås K, Lindholm L, Stenlund H, Engström B, Jacobsson C. Zotsatira za minofu ya m'mimba poyang'anira kudzimbidwa-kuyesedwa kosasinthika. Int J Nursing Stud . 2009; 46 (6): 759-67.
McClurg D, Lowe-Strong A. Kodi kupaka mimba kumachepetsa kudzimbidwa? Nurs Times . 2011; 107 (12): 20-2.
Sinclair M. Kugwiritsiridwa ntchito kwa minofu pamimba kuti athetse kudzimbidwa kosatha. J Body Mov Ther . 2011; 15 (4): 436-45.
Turan N, Atabek Aşt T. Zotsatira za Misala ya m'mimba pa Chikumbumtima ndi Makhalidwe Abwino. Gastroenterol Nurs . 2016; 39 (1): 48-59.
Chodziwikiratu: Zomwe zili pa tsambali zimapangidwa pazinthu zophunzitsira zokha ndipo sizilowetsamo malangizo, matenda kapena chithandizo ndi dokotala wololedwa. Sichikutanthauza kubisa zonse zomwe zingatheke, kuyanjana kwa mankhwala, zochitika kapena zotsatirapo zoipa. Muyenera kupeza chithandizo chamankhwala mwamsanga pa nkhani iliyonse yathanzi ndikufunsani dokotala musanagwiritse ntchito mankhwala osakaniza kapena kusintha kwa regimen yanu.