Njira 9 Zogwirizira Zogwirizana Zanu

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Pitirizani Kusuntha kapena Kulimbitsa Thanzi Labwino

Anthu ambiri omwe ali ndi nyamakazi amapewa kuchita masewera olimbitsa thupi kapena kuchita masewera olimbitsa thupi chifukwa amawopa kuti amachulukitsa kupweteka kapena kupweteka ziwalo zawo. Thupi likuyenera kusuntha; mapulogalamu athu amalola kusuntha. Ndipotu, kusuntha kumachepetsa kuumitsa pamodzi , kumachepetsa kupweteka pamodzi, kumalimbitsa minofu yomwe imayankhulapo, komanso kumatithandiza kukhala ndi thanzi labwino. Phindu liri lenileni, kotero pitirizani kusuntha!

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Chitetezo Chogwirizana Ndi Chofunikira Kwambiri Zaumoyo Wothandizira

Ndikofunika kwa aliyense, makamaka anthu omwe ali ndi nyamakazi, kuteteza ziwalo zawo . Cholinga cha mfundo zotetezedwa pamodzi ndi kuchepetsa kupweteka komanso kuchepetsa nkhawa kapena katundu woikidwa pamagulu. Izi zikhoza kuchitika m'njira zingapo:

• Samalani zizindikiro zopweteka
• Pewani ntchito zomwe zimalimbikitsa ziwalo kapena kuwonjezera ululu
• Samalani makina oyenera a thupi
• Kuchita zinthu mosamalitsa ndi kupumula; musapitirire ntchito
• Fufuzani zipangizo zothandizira zopezeka kapena zothandizira
• Khalani ndi kulemera kwabwino

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Kusunga Zofunika Kwambiri Kulemera Ndikofunika Kwambiri pa Thanzi Labwino

Ponena za thanzi labwino, ndizofunika kuti tikhalebe ndi thupi lolemera. Kutenga kulemera kolemera kwa thupi kumawonjezera nkhawa kumalo athu, makamaka ziwalo zolemetsa. Pa pulogalamu iliyonse yomwe timatayika, pali kuchepa kwapakati pazinthu zinayi pakunyamulira pa bondo pamene sitepe ikutsatidwa, malinga ndi kafukufuku wa 2005.

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Kuchita Zochita Zochepa Kwambiri N'kopindulitsa Kwa Mipingo Yanu

Zopindulitsa zokhala ndi zochitika zolimbitsa thupi nthawi zonse ndi kuchita masewera olimbitsa thupi zimatha kupindula ndi masewera olimbitsa thupi-mtundu wochita maseŵera olimbitsa thupi omwe amachepetsanso nkhawa zomwe zimakhalapo pamagulu akamachita masewera olimbitsa thupi. Mwachitsanzo, malinga ndi Arthritis Foundation, zochitika zochepa zomwe zimakhala zosavuta kumalo anu zimaphatikizapo maseŵera akumadzi, monga kusambira; masewera a masewera, monga golf; kuyenda, ndi njinga.

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Kulimbitsa Mitundu Yambiri Yogwirizana Kumalimbitsa Thanzi Labwino

Minofu yomwe imathandizira ziwalo zathu ziyenera kusungidwa mwamphamvu momwe zingathere. Mukhoza kuyesetsa kuti musunge mphamvu kapena minofu yanu pochita masewera olimbitsa thupi. Kulemera kwa thupi kumagwiritsidwa ntchito monga gawo la kulimbitsa mphamvu. Samalani kuti muthamangitse ntchito yanu komanso musadwale. Ndi kuphunzitsidwa bwino mphamvu, muonjezeretsa bata lanu, pamene mukupweteka kwambiri.

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Zochita Zambiri Zowonjezera Zimapangitsa Kukhazikika ndi Kuyenda

Matenda a nyamakazi amagwiritsidwa ntchito mofanana ndi kuyenda kochepa . Kuti musunge kayendetsedwe kanu kamene mukuyendetsa kapena kuyendetsa bwino, muyenera kuikapo mgwirizano uliwonse pamayendedwe ake onse. Lonjezerani, kuguguda, kapena kusinthasintha malumikizowo. Kuchita masewera olimbitsa thupi kumawathandiza kusintha, kumachepetsa kuuma ndi kupweteka, ndipo kumatithandiza kuti tizigwiritsa ntchito mamembala athu ntchito.

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Zakudya Zotsutsa Zingakhale Zothandiza Pamoyo Wothandizira

Kuchepetsa kutupa ndi mbali ya kusunga zizindikiro za matenda a nyamakazi ndikusintha thanzi lathunthu. Chakudya chotsutsana ndi zotupa chimaphatikizapo kupeŵa zakudya zomwe zimapangitsa kutupa pamene zikuphatikizapo zakudya zambiri zomwe zimachepetsa kutupa. Ambiri amanena kuti chakudya cha Mediterranean ndicho chabwino chosungira kutupa.

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Vitamini D ndi Calcium Ndizofunika Kwambiri pa Thanzi Labwino

Vitamini D ndi calcium ndi zakudya ziwiri zomwe zimafunika kuti mafupa akhale abwino. Vitamini D imayeneradi kuyamwa kashiamu. Mukhoza kupeza vitamini D kudzera ku dzuwa, zakudya, kapena supplementation. Anthu ambiri amafunikira supplementation. Dokotala wanu akhoza kuitanitsa mayeso a magazi kuti adziwe ngati mulibe vitamini D. Low calcium imagwirizanitsa ndi kuchepa kwa fupa la fupa komanso kuwonjezeka kwa ngozi.

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Siyani Kusuta Kuti Mukhale ndi Thanzi Labwino

Malingana ndi bungwe la American Association of Orthopedic Society, "Anthu ambiri sadziwa kuti kusuta kumakhudza kwambiri mafupa ndi ziwalo zanu." Makamaka, kusuta kumawonjezera chiopsezo cha osteoporosis ndi kupasuka. Kusuta kumapangitsanso kuvulazidwa kwa bursitis kapena tendonitis. Anthu osuta fodya amakhalanso ndi chiopsezo chachikulu cha kupweteka kwa m'mimba komanso matenda a nyamakazi . Lekani kusuta kuti mukhale ndi thanzi labwino la pang'onopang'ono.

> Zotsatira:

> Kusuta ndi Musculoskeletal Health. OrthoInfo. May 2010. http://orthoinfo.aaos.org/topic.cfm?topic=a00192.

> Njira 15 Zogwira Ntchito Ndi Matenda a Arthritis. Arthritis Foundation. http://www.arthritis.org/living-with-arthritis/exercise/workouts/other-activities/workouts-for-arthritis.php