Kulimbana ndi Kutopa M'thupi la Matenda a Matenda a Matenda
Pali mndandanda wosatha wa zinthu zoti uzichita zikuwoneka. Kodi muyenera kuyamba pati? Pamene mumaganizira zambiri, zonse zomwe mukufuna kuchita ndi kubwerera kukagona. Inu mulibe mphamvu yofunikira kuti muzikumba. Chifukwa chiyani inu mukukumverera mwanjira iyi? Zili ngati kuti mdani akulimbana nawe-ndipo mdani ali kutopa .
Kulimbana ndi Kutopa
Kutopa ndi chizindikiro chachikulu cha nyamakazi zambiri zotupa .
Kutopa kungakhale kolemetsa kwambiri pamene matendawa akugwira ntchito ndipo zimakhudza kwambiri moyo wa tsiku ndi tsiku.
Mavuto ambiri ogwira ntchito amakumana ndi anthu omwe ali ndi nyamakazi ndi matenda okhudzana ndi matendawa . Pamene muli ndi matenda a nyamakazi, kuyesayesa kwina kuli kofunika kuti muzigwira ntchito zoyamba zokhudzana ndi kuyenda ndi matayala anu kuposa momwe munthu wathanzi amachitira. Kusuntha kungakhale kovuta makamaka m'mawa pamene kulimbika ndi koipitsitsa.
Phunziro Limasonyeza Mavuto Imphamvu
Kafukufuku wina amene anadwala matenda a nyamakazi amasonyeza kuti:
- 79 peresenti anali ndi vuto linalake lochita ntchito zapakhomo monga kupuma
- 68 peresenti anali ndi zovuta ndi kuvala ntchito monga kumangiriza shoelaces kapena kupanga mabatani
- 64 peresenti anali ndi vuto lokwera ndege yaifupi yokwera masitepe kapena kusamba
Ntchito zomwe anthu osauka amatha kuzigwiritsa ntchito zimafuna khama lapadera, kulingalira, komanso nthawi zambiri kudalira ena kwa anthu omwe ali ndi nyamakazi.
Kutopa kumatha kuonedwa ngati mbali yamoyo wa tsiku ndi tsiku ndi matenda aakulu a nyamakazi. Kutopa ndi chenjezo ndi thupi lomwe mukusowa kupuma. Popanda kutopa ngati chizindikiro, mungathe kudzikakamiza kuti muchite zambiri ndikuvulaza thupi lanu ndi ziwalo zanu .
Kodi N'chiyani Chimayambitsa Kutopa Ndi Matenda a Matenda Aakulu?
Pali zinthu zambiri zomwe zimayambitsa kutopa:
- Ntchito Zolimbana : Kutopa kungayambitsidwe ndi matenda omwewo. Kutopa ndi chizindikiro chodziwika cha matenda a nyamakazi ndi matenda okhudzana ndi matenda ndipo kumakhala vuto lalikulu pa nthawi ya matenda. Kutopa ndiko chifukwa cha momwe thupi limayankhira pa zinthu zomwe zimatulutsidwa m'magazi mwa maselo okhudzana ndi chitetezo.
- Kupanda Thupi : Mutha kukhala ndikutopa kwambiri ngati mutakhala pansi. Kupatula nthawi muzochita zochepa m'malo mokhala kungachepetse kutopa. Mwinamwake mwakhala mukulepheretsa kayendetsedwe monga ntchito zachizoloŵezi zimakhala zovuta kwambiri ndipo zikuwoneka kuti zimatulutsa kutopa ndi ululu . Komabe, muyenera kusamala za kusagwira ntchito.
- Kugonjetsa : Kuvutika ndi kupweteka kwa nyamakazi kumapangitsa kuti anthu ambiri ogona asokonezeke . Kufufuza kwa nyamakazi kunasonyeza kuti oposa theka la ophunzira adandaula chifukwa cha matenda awo.
- Zomwe Zingatheke: Munthu akhoza kunjenjemera chifukwa cha momwe amamvera mumtima komanso mwakuthupi. Kuvutika maganizo, kukhudzidwa, nkhawa, kapena kusasangalala kungakhale magwero a mphamvu.
- Matenda a m'magazi: Nambala yochepa ya maselo ofiira ndi / kapena hemoglobin amapezeka mwa anthu omwe ali ndi nyamakazi yotupa. Kutopa kumatha kuwononga thupi. Kuwopsa kwa kutopa kuli kofanana ndi kukula kwa matenda a anemic.
- Mankhwala: Mankhwala amagwiritsidwa ntchito poyambitsa mankhwala kusintha kwa thupi ndi kutopa kungakhale zotsatira zoyipa. Monga momwe zilili ndi zotsatira zake, mlingo wa kutopa ungakhale wodalirika kapena mankhwala wodalira.
- Kunenepa kwambiri : Pamene mukupitirira kunenepa kwambiri, pamafunika mphamvu zambiri kuti musunthike ndipo mungakhale ndi mavuto ochulukirapo ndi kugona tulo komanso kusokonezeka kugona.
Kulimbana ndi Kutopa
Mayankho ofunika ku kutopa ndi awa:
- Pitirizani Kusunthira : kuchepetsa kusagwira ntchito povala pedometer kapena gulu labwino, makamaka lomwe limakuchenjezani pamene simunachitepo kanthu. Kuchita nawo masewera olimbitsa thupi nthawi zonse kungathandizenso kuchepetsa zizindikiro za kutopa kwanthawi yaitali. Kambiranani ndi dokotala kapena wodwala mazochita oyenerera.
- Maganizo: Zofufuza zasonyeza ubwino wochepetsera kupsinjika maganizo ndi nkhawa pamene mukutopa. Onetsetsani kumvetsetsa-njira zamakhalidwe ndi njira zochepetsera nkhawa. Mungathe kufufuza zoga kapena tai-chi ndikupeza ubwino wochita masewera olimbitsa thupi komanso kugwiritsira ntchito maganizo.
- Nthawi Zopuma: Mpumulo ndi njira yowonekera kwambiri yothetsera kutopa. Pamene thupi likutanthauza kuti lafika pamapeto a thupi, kupuma pang'ono kapena nthawi yogona ndi yankho lofunikira. Poyankha ndi nthawi yopuma, mumapatsa thupi mwayi wokonzanso.
- Yambani Ena : Mulole abwenzi anu, abwenzi anu, ndi ogwira nawo ntchito adziwe kuti nthawi zina mumayenera kutetezera mphamvu zanu ndipo angafune thandizo ndi zina.
- Idyani bwino : Samalirani zomwe mumadya ndi kusankha chakudya chopatsa thanzi chomwe chimapatsa zakudya zambiri zathanzi. Ngati mukulemera kwambiri, yesetsani kugwiritsira ntchito chakudya chamadyedwe kuti mupeze zakudya zabwino kuti mukhale ndi thanzi labwino.
- Kukonzekera: Kukonzekera, kukonzekera zochita, ndi kudzipangira nokha kungathandize kuchepetsa kufooka kwa kutopa. Kulepheretsa chiwerengero cha ntchito zovuta, kulola nthawi yopuma yopuma, ndi kukhalabe osasinthika kukhoza kukonda kusunga mphamvu.
- Choyamba: Kupititsa patsogolo ntchito kumathandiza kuchepetsa kutopa. Ntchito zofunikira ziyenera kuchitidwa poyamba mphamvu isanayambe kugwira ntchito ndipo ntchito zochepa zitha kuchedwa ngati zikufunikira.
- Sungani: Nthawi iliyonse yomwe ikhoza kukonzanso kupanga zinthu mosavuta. Kusunga zinthu zomwe zingatheke kapena pafupi ndizitha kukhala njira zopulumutsa magetsi.
- Malo ogona : Samalani kuti mukhale oyeretsa ndipo muzisunga TV, laputopu, ndi foni kuchokera m'chipinda chogona kuti mukhale ndi zochepa zomwe zingakulepheretseni kugona.
> Zotsatira:
> Cramp F, Hewlett S, Almeida C, et al. Osati mankhwala omwe amathandiza kuti atope mu nyamakazi. Dongosolo la Cochrane la Zosintha Zogwirizana . 2013. doi: 10.1002 / 14651858.cd008322.pub2.
> Momwe Mungamenyedwere Kutopa kwa Arthritis. Arthritis Foundation. http://www.arthritis.org/living-with-arthritis/pain-management/fatigue/beat-fatigue.php.
> Chifukwa Chokhala ndi Matenda a Arthritis Angachititse Kutopa. Arthritis Foundation. http://www.arthritis.org/living-with-arthritis/pain-management/fatigue/fatigue-and-arthritis-pain.php