Kuphunzitsa Mphamvu kwa Anthu Odwala Matenda Aakulu

Madalitso Ambiri Amachokera ku Kuphunzitsa Mphamvu

Ngakhale kuchita masewera olimbitsa thupi kumakhala ndi ubwino wambiri wathanzi monga kusunga mtima ndi mapapo ndi kuwonjezera thupi labwino - sizimapangitsa kuti minofu yanu ikhale yolimba - maphunziro amphamvu amachita.

• Kulimbikitsana kumawathandiza kupitiriza kapena kuwonjezera mphamvu za minofu.

• Minofu yamphamvu imathandizira ndi kuteteza ziwalo zokhudzana ndi nyamakazi.

Ubwino Wathanzi wa Kuphunzitsa Mphamvu

Kafukufuku wasonyeza kuti machitidwe olimbikitsa onse ndi otetezeka komanso othandiza kwa amayi ndi abambo a mibadwo yonse, kuphatikizapo omwe alibe thanzi labwino.

Maphunziro olimbitsa thupi angathandize kuchepetsa zizindikiro za matenda ambiri komanso matenda aakulu, pakati pawo:

• matenda otupa mafupa
• matenda a mtima
• matenda a shuga
• nyamakazi ya nyamakazi
• osteoarthritis
• kunenepa kwambiri
• ululu wammbuyo
• kudandaula

Maphunziro olimbitsa thupi, makamaka mogwirizana ndi machitidwe olimbitsa thupi, angathandizenso kwambiri maganizo a munthu.

• Momwe Mungaphunzitsire Pamene Muli ndi Matenda a Matenda a Matenda
• Kuchita Zochita N'kofunika Kwambiri Kuchiza kwa Arthritis

Mpumulo wa Amagazi

Yunivesite ya Tufts inamaliza pulogalamu yophunzitsa mphamvu ndi abambo ndi amayi okalamba omwe ali ndi osteoarthritis. Zotsatira zaphunziro zinasonyeza kuti kuphunzitsa mphamvu:

• kuchepa kwa 43%
• mphamvu yambiri ya minofu
• kusintha kwa thupi
• zizindikiro zowonjezereka za matendawa
• kuchepa kwaumphawi

• Khwerero ndi Khwerero: Chifukwa cha Knee Pain

Mphamvu ya mphamvu yophunzitsira kuchepetsa ululu wa osteoarthritis inali yamphamvu kwambiri, ngati yayikulu, ngati mankhwala.

Zotsatira zofanana za kuphunzitsa mphamvu zakhala zikuwonedwa kwa odwala ali ndi nyamakazi.

Kuchepetsa Ziphuphu ndi Mapiko

Pamene anthu akukalamba, kusamalidwa bwino ndi kusinthasintha kumawathandiza kugwa ndi kuphwanya mafupa. Kugwidwa kwa mafupa kungabweretse vuto lalikulu ndipo nthawi zina zimakhala zovuta. Kulimbitsa thupi, pochita bwino komanso kudutsa mwatsatanetsatane, kumapangitsa munthu kusinthasintha komanso kusinthasintha, zomwe zimachepetsa mwayi ndi kugwa kwa mathithi.

Limbikitsani Mitsinje

Azimayi amathawa amatha kutaya masentimita 1-2 pa mafupa awo pachaka. Zotsatira za kafukufuku wa yunivesite ya Tufts zasonyeza kuti kuphunzitsa mphamvu kumapangitsa kuti mafupa asapitirire komanso kumachepetsa chiopsezo pakati pa akazi a zaka za pakati pa 50 ndi 70.

Kuchepetsa Kulemera

Maphunziro olimbitsa thupi ndi ofunikira kwambiri kuti anthu omwe ali ndi minofu yambiri azitha kulemera. Minofu ndi minofu yogwira ntchito imene imadya mafuta odzola pamene mafuta amasungidwa amagwiritsa ntchito mphamvu zochepa. Maphunziro amphamvu angapereke kuchulukitsa kwa 15 peresenti ya mlingo wamagetsi, zomwe zimathandiza kwambiri kulemera ndi kulemera kwa nthawi yaitali.

Kudula kwa shuga

Kafukufuku akuwonetsanso kuti kusintha kwa moyo monga kuphunzitsa mphamvu kumathandiza kwambiri akuluakulu kuthetsa matenda awo a shuga.

Maganizo Oyenera

Maphunziro olimbitsa thupi amachititsa kusintha komweko kuvutika maganizo monga mankhwala osokoneza bongo. Kulimbikitsanso mphamvu kumalimbitsa kudzidalira ndi kudzidalira, zomwe zimakhudza kwambiri khalidwe la moyo.

Sungani Kugona

Anthu omwe amachita masewera olimbitsa thupi amakhala osangalala kwambiri.

• iwo amagona mofulumira
• ugone kwambiri
• kuwukanso kawirikawiri
• kugona nthawi yaitali

Kugona mokwanira chifukwa chophunzitsidwa mphamvu kumakhala ngati kuchiza mankhwala koma popanda mavuto kapena ndalama.

Mtima Wathanzi

Maphunziro olimbitsa thupi ndi ofunikira ku thanzi la mtima chifukwa matenda a mtima amakhala ochepa thupi likadalira.

Yang'anani ndi Dokotala Wanu

Mwinamwake inu mudzatha kutenga nawo mbali pa kuphunzitsa mphamvu; Komabe, ichi ndi chisankho chomwe muyenera kupanga pakukambirana ndi dokotala wanu. Kambiranani ndi dokotala wanu zomwe mungachite komanso zolinga zanu kuti athe kupanga malangizowo. NIAMS ikusonyeza, pakhoza kukhala zochitika zambiri zomwe sizili malire kwa anthu omwe ali ndi matenda a nyamakazi kapena pamene ziwalo zimatupa ndi kutentha. Ndalama ndi machitidwe olimbitsa munthu aliyense zimasiyana malinga ndi:

• mtundu wa nyamakazi
• ziwalo zimakhudzidwa
• miyezo yotupa
• kukhazikika kwa ziwalo
• kuwongolera limodzi
• zolephera zina

Yambani Pang'onopang'ono

Ndikofunika kuyamba mwakhama ndikuyamba pang'onopang'ono. Taganizirani kugwira ntchito ndi aphunzitsi olimbitsa thupi kapena othandizira thupi, pamasewero angapo, kuti muwonetsetse kuti machitidwe anu ali oyenera.

• Samalani thupi lanu.
• Maphunziro amphamvu sayenera kupweteka.
• Kumva zabwino ndizoonetsa kuti mukuchita bwino.

_Zotsatira:

_{Kukula Kwambiri - Mphamvu Kuphunzitsa Okalamba Achikulire, CDC}

_{NIH Publication No. 01-4855}