Kuphika Ndi Fibromyalgia & Chronic Fatigue Syndrome

Zokonza ku Kitchen Survival

Pamene muli ndi matenda a fibromyalgia kapena matenda otopa , kuphika kumabweretsa mavuto ambiri-kuyima ku khitchini kungabweretse ululu ndikukufooketsani; mavuto ndi kukumbukira kwa kanthaŵi kochepa komanso zovuta zambiri zimapangitsa kuti zikhale zovuta kutsatira njira zowonjezera; ndipo ndi zophweka kukhumudwitsidwa ndikudandaula ndi ndondomeko yonseyi.

Zingakhale zokopa kuti tipewe izo zonse, koma izi sizothandiza kwa ambiri a ife. Odwala kapena ayi, tiyenera kudya. Chifukwa chakuti ambiri a ife tiri ndi mikhalidwe imeneyi timafunikira chakudya choyenera, kapena timakhala bwino tikamadya bwino , kuphika n'kofunikira.

Mwamwayi, pali zambiri zomwe mungachite kuti muzitha kuphika komanso kuchepetsa thupi lanu.

1 -

Zida Zoyenera

Sizitsulo zonse zakakhitchini zomwe zimapangidwa zofanana. Ena mwa iwo ndi ovuta kugwira kuposa ena, ndipo ena a iwo angathe kupanga ntchito zosavuta kwambiri.

Mukhoza kupeza zinthu zamtengo wapatali monga oyendetsa mapepala ndi makapu oyeza omwe ali ndi malingaliro okhwima kapena ergonomic. Zingathetse kuti manja anu asatope mofulumira ndikuchepetsa kuchuluka kwa mphamvu zomwe zimatengera kuchita ntchito zosavuta.

Kodi muli ndi nthawi yovuta yotsegula mitsuko ndi mabotolo? Kuwombera kochepa kwa mphira kungakhale chithandizo chachikulu, kukuthandizani kuti mukhale ogwira bwino pa zivindikiro. Palinso zipangizo zotsegula mitsuko zomwe ziri "V" zofanana ndi zitunda zomwe zimagwira m'mapiri. Zina zimagwiridwa ndi manja ndipo zina zimatha kukwera pansi pa makapu kotero mumangogwiritsa ntchito dzanja limodzi.

Mipeni yowononga imathandizanso kuti musunge mphamvu. Zabwino ndi zodula, komabe. Ngati simungakwanitse kupeza mipeni yabwino, yesetsani kugulitsa muzitsulo kapena zowonongeka zomwe zingathe kumangirira bwino.

Zipangizo zamakono monga izi ndi zinthu zabwino zopempha monga mphatso, makamaka kuchokera kwa anthu omwe akugwira ntchito ku khitchini ndipo mwinamwake ali ndi mitundu yonse ya zinthu zomwe zimawathandiza.

2 -

Pitirizani Kuchita

Zonse zomwe zingatheke, yesetsani kusunga zinthu zomwe mumagwiritsa ntchito kwambiri kumene mungathe kufika kwa iwo mosavuta.

Mwachitsanzo, pamene zikho ndi spatula zili mu khola, zimatengera khama kwambiri kuti mutenge chimodzi. Mitsempha ya mpeni ndi lingaliro labwino, naponso.

Ngati muli ochepa pa malo osungirako malo, mungafunike kufufuza zinthu monga mapuloteni opangidwa ndi khoma kapena maginito omwe amapanga mipeni, yomwe ingakhale pamwamba pa malo anu ogwira ntchito pamene kusunga makalata kumveka bwino.

Mudzakhalanso wokhumudwa kwambiri ngati simukuyenera kukumba mumagetsi osaka zida zanu.

3 -

Kuchepetsa kukweza

Mitsuko ya miphika ndi mapeni kapena makina osakaniza magalasi akhoza kulemera mofulumira. Kotero simukusowa kukweza onsewo kuti apite kumunsi wotsika, mungafune kuyang'ana muzowonjezera masalefu kuti mutha kusunga iwo padera kapena mufupikitsa.

Zimathandizanso kutengera mbale zolowa ndi pulasitiki zomwe zimalemera kwambiri.

Taganizirani kulemera kwa zinthu monga mbale, mbale, magalasi, ndi makapu a khofi, nawonso. Zingawathandize kuwatsitsimula ndi zoonda, zolemera.

4 -

Pamwamba ndi Lows

Mukafuna kupeza zinthu zomwe zasungidwa pamwamba kapena pansi, yesetsani kugwiritsa ntchito zipangizo zomwe zimachepetsa kuchuluka kwa momwe mukuyenera kugugulira, kutambasula, ndi kulingalira.

Zipando zamakono ndizosavuta, koma zingakhale zovuta kuti zikhalepo. Gwirizanitsani izo ndi maulendo achisokonezo ndipo zikhoza kutchula tsoka.

Choponderetsa cholimba cholemera kwambiri ndi njira yabwino yopezera zomwe simungakwanitse. Mapazi awiri kapena atatu ndi otetezeka kwambiri kuposa kukwera pa mpando. Kukula kwakukulu ndi miyeso yambiri ilipo yomwe ingathe kulowa mu malo pafupi ndi firiji kapena mkati mwawindo.

Mukhozanso kugula zitsamba pamitengo yaitali zomwe zimakuthandizani kupeza zinthu kuchokera m'mwamba kapena pansi, kapena kuchotsa pansi. Ngati mukuyenera kutsika pansi, kugwada kapena kugwada ndi bwino kusiyana ndi kugwedeza. Mvetserani zomwe mumakhulupirira komanso kuchepetsani zinthu zomwe zimapweteka.

5 -

Tulutsani Mafupa Anu

Kuima pa nthaka yolimba pamene mukuphika kungayambitse ululu wambiri ndi kutopa. Pali zifukwa zomveka zogwirira ntchito akatswiri ovala nsapato zabwino ndi kuima pamatala a mphira.

Kuyika khitchini yanu ndi matsulo kapena mateti ovala, ndi kuvala nsapato kapena masewera olimba pamene mukuphika, zimapanga kusiyana kwakukulu.

Kwa ntchito zomwe zimakusungani pamalo amodzi kwa mphindi zingapo, monga kudula masamba kapena ntchito zina zogwiritsira ntchito, yesetsani kukhala pansi patebulo kapena kanyumba kadzutsa.

6 -

Kusunga Nyimbo Yotsatira

Chifukwa cha ubongo wathu wamakono ndi mavuto ochepa a kukumbukira , nthawi zambiri tiyenera kubwereranso ku Chinsinsi (kapena bokosi) zambiri kuposa anthu ambiri. Simukufuna kudalira kapena kupotola kuti muwone, kotero zingathandize kukhala ndi mwiniwake.

Maofesi apanyumba amakhala ndi othandizira mabuku omwe angapangitse mabukuwo kukhala owongoka, otseguka ku tsamba labwino, komanso mosavuta.

Pezani makhadi kapena mapepala a mapepala, sungani chovala chogwiritsira ntchito chomwe mungachigwiritse ntchito kuti muchoke ku bokosi kapena china chilichonse chomwe chidzapitirize.

Ngati mukutsatira Chinsinsi pa foni kapena pulogalamu yamakono, fufuzani njira yotsegula. Pali zipangizo zing'onozing'ono zomwe zimapezekapo, ndipo zina zimakhala ziwiri zomwe zikuyimira, komanso.

Mungapeze mapulogalamu omwe amawerengera maphikidwe mokweza, ndipo ngati iwo akukuthandizani, ndiye kuti ndibwino! Komabe, ambiri a ife tiri ndi vuto lalikulu kutsata malangizo ovomerezeka kuposa olembedwa, kotero iwo sangakhale yankho lolondola.

7 -

Konzani Musanayambe Kuyamba

Ndi kangati mwakhalapo pakati pa chinthu china mwadzidzidzi pamene mwadzidzidzi mwatuluka muzitsulo, kapena simungapeze chinthu chomwe mukufunikira chotsatira?

Pamene ubongo wanu ukugwira kale ntchito kuti utsatire malangizo, zina zotero zingayambitse kudandaula , kusokonezeka, ndi kukhumudwa zomwe zingachititse kuti zikhale zovuta kapena zosatheka kupitiriza.

Pofuna kuti izi zisakwaniritsidwe, chotsani zosakaniza zonse musanayambe kuphika, ndipo muzikonzekeretsani nthawi yomwe mudzawafunire.

Tulutsani makapu oyezera ndi zipangizo zina zomwe mukufuna kuti mudziwe kumene ali (ndipo mumadziwa kuti sakhala pansi pamsewu wochapira, wonyansa).

8 -

Khalani Osavuta

Nthawi zambiri sitinali ochita ntchito zabwino kwambiri, choncho chinthu chomwe chingatipangitse ku khitchini mofulumira kuposa chilichonse chomwe chikuchitika mwakamodzi nthawi imodzi. Yesetsani kuti musakonze zinthu zomwe zimafuna kuwiritsa izi ndikuziphatikiza ndi kusakaniza chinthu china chachitatu kuti mukhale ndi nthawi yeniyeni-ndizosavuta kuti muyambe kusokoneza, mutengeke chinachake, ndipo mutha kuwonongeka nthawi itatha.

Kungakhale lingaliro labwino kuganizira makamaka pa gawo limodzi la chakudya ndi kupangitsa mpumulo wanu wonse kukhala wosavuta komanso wokonzekera. Mwachitsanzo, saladi yodyerako kapena masamba obiriwira ndikumveka ndi njira yabwino yomwe imakumasulani kuti muyang'ane kwambiri, ponena kuti, mapuloteni kapena mbale yaikulu.

9 -

Kumbukirani Pacing Yanu!

Musaiwale kuthamangira nokha mukuphika! Ngati n'kotheka:

• Gwiritsani ntchito kwa mphindi pang'ono ndikupumula kwa mphindi zingapo
• Yesani kusinthasintha ntchito zanu, mwachitsanzo, ngati muli ndi zochuluka zokakamiza kuti musachite, musazichite zonsezi.
• Pokonzekera holide kapena chochitika chachikulu, dzipatseni nthawi yowonjezerapo, ndipo konzekerani zomwe mungathe kutsogolo kotero simukuyesera kuchita zonse mwakamodzi.

Mawu ochokera

Matenda achilendo amachititsa ntchito zambiri za tsiku ndi tsiku. Chofunika kukumbukira ndi chakuti pokonzanso ndikupeza njira zatsopano, mukhoza kupitiriza kugwira ntchito zofunika monga kuphika. Ndipo pa masiku omwe simungathe? Dzichepetseni nokha, tumizani chinachake mu microwave, ndipo chitani mosavuta.