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Iqela leChiropractic leNgcali yezeMidlalo: Iimbaleki zizamela ukuphumeza eyona ntsebenzo iphezulu yemizimba yazo ngokuthatha inxaxheba kwiirejimeni zoqeqesho ezininzi ezibandakanya umthambo onzima kunye nomthambo kunye nokuqinisekisa ukuba ziyahlangabezana nazo zonke iimfuno zesondlo zemizimba yazo. Ngokomelela okufanelekileyo kunye nesondlo, abantu abaninzi banokuzilungiselela ukuba bagqwese kumdlalo wabo othile. Iinkqubo zethu zoqeqesho ziyilelwe iimbaleki ezijonge ukufumana ukhuphiswano kwimidlalo yazo.

Sinikezela ngeenkonzo ezingqale kwezemidlalo ukunceda ukwandisa ukusebenza kwembaleki ngokushukuma, ukomelela, kunye nonyamezelo. Ngamanye amaxesha, nangona kunjalo, ukuzilolonga okugqithisileyo kunokukhokelela abaninzi ukuba bonzakele okanye baphuhlise iimeko eziphantsi. Imbali kaDkt Alex Jimenez yamanqaku abagijimi babonisa ngokucacileyo iindlela ezininzi zeengxaki ezichaphazela aba basebenzi ngelixa begxininise kwizisombululo ezinokwenzeka kunye nonyango oluza kulandela ukufezekisa impilo-ntle yonke.


Yandisa iTekhnoloji yakho yokuphefumla ukuze ube sempilweni ngokugqibeleleyo

Yandisa iTekhnoloji yakho yokuphefumla ukuze ube sempilweni ngokugqibeleleyo

Ngaba ukuphuculwa kweepateni zokuphefumla kunokunceda ukomelela ngakumbi kunye nokwenza ngcono impilo jikelele yabantu abahamba beyokwenza umthambo?

Yandisa iTekhnoloji yakho yokuphefumla ukuze ube sempilweni ngokugqibeleleyo

Phucula ukuphefumla nokuhamba

Umthambo lithuba apho ukuphefumla kunokukhawuleza kwaye kusebenze ukuba akwenziwanga ngokuchanekileyo. Kukho indlela efanelekileyo yokuphefumula xa usenza umthambo, ngakumbi xa uhamba okanye uhamba ngokukhawuleza. Ukuphefumla ngokungalunganga kubangela ukudinwa ngokukhawuleza kunye nokudinwa. Ukulawula ukuphefumla kukabani kuphucula ukunyamezela kunye nempilo yentliziyo, kwaye kunokwenza kube nzima imetabolism, isimo sengqondo kunye nomgangatho wamandla. (Hsiu-Chin Teng et al., 2018) Eyaziwa ngokuba yi-diaphragmatic breathing, isetyenziselwa abo banemiphunga encitshisiweyo, njengabantu abanesifo esingapheliyo se-pulmonary / COPD. Esi senzo siphucula umthamo wemiphunga kwaye yindlela ecetyiswayo yokunceda ukuthomalalisa uxinzelelo.

Physiology

  • Ngexesha lokuzilolonga, ioksijini efakiweyo iguqula iikhalori ezisetyenzisiweyo zibe amandla afaka amandla emzimbeni. Le nkqubo ibizwa ngokuba yi-metabolism.
  • Xa unikezelo lweoksijini lungaphezulu kweemfuno zeoksijini zomzimba, umzimba uba kwi-oksijini imeko ye-aerobic. Oku kuthetha ukuba kukho ioksijini eninzi yokwenza umsebenzi womzimba / umthambo njengoko kukho iikhalori zokutshisa.
  • Ukuba ioksijini iyasilela kwiimfuno zomzimba zeoksijini, umzimba uwela kwi-oksijini imeko ye-anaerobic.
  • Ukuvinjwa ioksijini, umzimba uguqukela kumafutha agciniweyo kwimisipha, eyaziwa ngokuba yi-glycogen.
  • Oku kuzisa ukuqhuma okunamandla kwamandla, kodwa i-fuel ichithwa ngokukhawuleza kwaye ukudinwa kunye nokudinwa kulandele ngokukhawuleza.
  • Ukonyusa ukungena nokuphuma komoya emiphungeni kunokuthintela ukudinwa kwangoko kwaye kuncede umzimba utshise iikhalori ngokufanelekileyo. (Imiphunga yakho kunye nokuzilolonga. Phefumla 2016)

IiNzuzo eziPhuculweyo zokuphefumla

Okona kulungileyo ukuphefumla kuqala ebusaneni. Xa umntwana ephefumla, isisu sakhe siyaphakama kwaye siwe. Oku kunceda ukuphefumla ngokutyhala kunye nokutsala i-diaphragm - isihlunu esahlula imiphunga kunye nesisu sesisu. Xa umntwana ephefumla, isisu siyakhula, sitsalela i-diaphragm ezantsi kwaye ivumela imiphunga ukuba izaliswe ngumoya. Xa umntwana ephefumla, isisu siyatsala, sicinezela i-diaphragm phezulu kwaye ikhupha umoya. Njengoko umzimba ukhula kwaye amandla emiphunga esanda, abantu bayatshintsha ukusuka ekuphefumleni esiswini ukuya ekuphefumleni isifuba. Ukuphefumla esifubeni kubandakanya izihlunu zodonga lwesifuba ngokusetyenziswa kancinci kwe-diaphragm. Ukuphefumla esifubeni ngokuqhelekileyo kunika umoya owaneleyo wokwenza imisebenzi yemihla ngemihla kodwa akuyizalisi imiphunga.

Kungenxa yoko le nto abantu bebhenela ekuphefumleni okanye ekuphefumleni xa umoya unqongophele. Kwanabo bakwimilo endilisekileyo ngokwasemzimbeni basenokuthi bengaqondanga bajongele phantsi iinzame ngokufunxa esiswini ukuze babonakale bebhityile, bazibande ukuphefumla nokuphefumla ngokupheleleyo. Ukoyisa oku, abantu kufuneka baphinde baqeqeshe imizimba yabo ukuze isebenze izihlunu zesisu xa behamba. Ukuphefumla kwe-Belly okanye i-diaphragmatic kunokwandisa ixesha lokuzilolonga ngelixa uqinisa imisipha engundoqo. (Nelson, uNicole 2012) Ngokunyusa ukuzinza okungundoqo, abantu ngabanye banokuxhasa ngcono umqolo kunye nokugcina impilo enempilo yokumisa xa uhamba. Oku kuzinzisa ama-hips, amadolo, umva ongaphezulu, kunye namagxa, okwenza ukuba umzimba ungabi phantsi koxinzelelo, ukungazinzi, kunye nokukhathala ngenxa yokungahambi kakuhle. (UTomas K. Tong et al., 2014)

Ukuphefumla ngokuchanekileyo

Ukuphefumla kutsala isisu ngaphandle, kutsale i-diaphragm ezantsi, kwaye kuvuthe imiphunga. Ngaxeshanye, yandisa i-ribcage kwaye yandisa umqolo ongezantsi. Oku kunyanzela amagxa kunye ne-collarbone ngasemva, ukuvula ngakumbi isifuba. Ukuphefumlela ngaphandle kwenza umva.

ukuhamba

Qala ngokuphefumlela kunye nokuphefumla ngempumlo, uqinisekise ukuba ixesha lokuphefumla lihambelana nexesha lokuphefumla. Xa uthatha isantya, abantu banokubhenela ekuphefumleni ngomlomo, bagcine isingqi sokuphefumla / sokuphefumla. Nanini na kufuneka kubanjwe ukuphefumla. Ukufunda ukuphefumla ngediaphragmatic kuthatha ixesha, kodwa la manyathelo alandelayo anokuba sisiqalo:

  • Ukuphefumla ngokuphefumlela isisu ngokupheleleyo kwinani elihlanu.
  • Vumela imiphunga izalise, ubuyisela amagxa emva njengoko oku kusenzeka.
  • Khupha umoya ngokutsalela iqhosha lesisu ukuya kumqolo kwinani lesihlanu.
  • Sebenzisa i-diaphragm ukucinezela umoya uphume emiphungeni, ugcine umqolo umile.
  • Phinda.

Ukuba awukwazi ukugcina ubalo lwesihlanu, abantu ngabanye banokunciphisa ukubala okanye bacothise isantya sohambo. Abantu abakwimo entle bangakwazi ukwandisa ubalo. Ekuqaleni, ukuphefumla kwe-diaphragmatic kusenokungazizeli ngokwemvelo, kodwa kuya kuzenzekela ngokuziqhelanisa. Yima kwaye ubeke izandla phezu kwentloko ukuba uphefumla kancinci xa uhamba. Phefumla ngaphakathi nangaphandle ngokunzulu nangokulungeleleneyo de ukuphefumla kubuyele esiqhelweni.


Ukuvula Wellness


Ucaphulo

Teng, HC, Yeh, ML, & Wang, MH (2018). Ukuhamba ngokuphefumla okulawulwayo kuphucula ukunyamezela komthambo, ukuxhalaba, kunye nomgangatho wobomi kwizigulana zokungaphumeleli kwentliziyo: isilingo esilawulwa ngokungahleliwe. Ijenali yaseYurophu yobuhlengikazi bentliziyo, i-17 (8), i-717-727. doi.org/10.1177/1474515118778453

Imiphunga yakho kunye nokuzilolonga. (2016). Phefumla (Sheffield, eNgilani), 12(1), 97–100. doi.org/10.1183/20734735.ELF121

Tong, TK, Wu, S., Nie, J., Baker, JS, & Lin, H. (2014). Ukwenzeka kokudinwa kwemisipha engundoqo ngexesha lokuzilolonga okuphezulu kunye nokulinganiselwa kwayo ekusebenzeni: indima yomsebenzi wokuphefumula. Ijenali yenzululwazi yezemidlalo kunye neyeza, 13(2), 244–251.

Nelson, uNicole MS, LMT. (2012). Ukuphefumla kwe-diaphragmatic: Isiseko sozinzo olungundoqo. Ijenali yamandla kunye ne-Conditioning 34(5):p 34-40, Okthobha 2012. | I-DOI: 10.1519/SSC.0b013e31826ddc07

Ukubaluleka koNyango olungaqhawukiyo loNciphiso lwe-Joint Hypermobility

Ukubaluleka koNyango olungaqhawukiyo loNciphiso lwe-Joint Hypermobility

Ngaba abantu abane-hypermobility edibeneyo banokufumana isiqabu ngonyango olungazenzisiyo ekunciphiseni iintlungu kunye nokubuyisela ukuhamba komzimba?

intshayelelo

Xa umntu ehambisa umzimba wabo, izihlunu ezijikelezileyo, amalunga, kunye nemigqaliselo ifakwe kwimisebenzi eyahlukeneyo evumela ukuba banwebe kwaye baguquguquke ngaphandle kwentlungu okanye ukungahambi kakuhle. Iintshukumo ezininzi eziphindaphindwayo zenza umntu aqhubeke nenkqubo yakhe. Nangona kunjalo, xa amalunga, izihlunu, kunye nemigqa yolulelwe kude kunesiqhelo kwindawo ephezulu kunye nesezantsi ngaphandle kweentlungu, kwaziwa ngokuba yi-joint hypermobility. Olu kuphazamiseka kwezicubu ezixhumeneyo kunokunxibelelana nezinye iimpawu ezichaphazela umzimba kwaye kubangele ukuba abantu abaninzi bafune unyango lokulawula iimpawu ze-hypermobility edibeneyo. Kwinqaku lanamhlanje, siza kujonga i-hypermobility edibeneyo kunye nendlela ezahlukeneyo zonyango ezingezizo utyando ezinokunceda ukunciphisa intlungu ebangelwa yi-hypermobility kunye nokubuyisela ukuhamba komzimba. Sithetha nababoneleli bezonyango abaqinisekisiweyo abadibanisa ulwazi lwezigulane zethu ukuvavanya indlela intlungu yabo inokudibaniswa ngayo ne-hypermobility edibeneyo. Sikwazisa kwaye sikhokela izigulana malunga nendlela ukudibanisa unyango olungelulo utyando lunokunceda ukuphucula umsebenzi odibeneyo ngelixa ulawula iimpawu ezihambelanayo. Sikhuthaza izigulana zethu ukuba zibuze ababoneleli bezonyango abanxulumene nabo imibuzo enzima kunye nengqiqo malunga nokubandakanya unyango olungasebenzisiyo njengenxalenye yendlela yabo yokunciphisa intlungu kunye nokukhathazeka kwi-hypermobility joint. UDkt Jimenez, DC, uquka olu lwazi njengenkonzo yezemfundo. isikhanyeli.

 

Yintoni Joint Hypermobility?

Ngaba uhlala uziva ukuba amalungu akho evalelwe ezandleni, ezihlahleni, emadolweni, nasezingqinibeni? Ngaba ufumana iintlungu kunye nokudinwa kumalungu akho xa umzimba wakho uziva udiniwe rhoqo? Okanye xa usolula iziphetho zakho, ngaba zinwenwela kude kunesiqhelo ukuze uve isiqabu? Uninzi lwezi meko zahlukeneyo zihlala zinxulunyaniswa nabantu abafumana i-hypermobility edibeneyo. I-Joint hypermobility sisifo esizuzwa njengelifa kunye neepateni eziphambili ze-autosomal ezibonisa i-hyperlaxity edibeneyo kunye neentlungu ze-musculoskeletal ngaphakathi kweendawo zomzimba. (Carbonell-Bobadilla et al., 2020) Le meko ye-tissue edibeneyo idla ngokuhambelana nokuguquguquka kwezicubu ezidibeneyo ezifana nemigqa kunye ne-tendon emzimbeni. Umzekelo uya kuba ukuba isithupha somntu sichukumisa umphambili wabo wangaphakathi ngaphandle kokuva iintlungu okanye ukungakhululeki, bane-hypermobility edibeneyo. Ukongeza, abantu abaninzi abajongana ne-hypermobility edibeneyo bahlala benokuxilongwa nzima njengoko beya kukhula ulusu kunye nobuthathaka bezicubu ngokuhamba kwexesha, okubangela iingxaki ze-musculoskeletal. (Tofts et al., 2023)

 

 

Xa abantu bejongana ne-hypermobility edibeneyo ngokuhamba kwexesha, uninzi luhlala lunophawu lwe-hypermobility edibeneyo. Baza kubonisa iimpawu ze-musculoskelet kunye ne-systemic ezikhokelela ekuboniseni ukukhubazeka kwamathambo, izicubu kunye ne-fragility yesikhumba, kunye nokwahlukana kwesakhiwo kwinkqubo yomzimba. (UNicholson et al., 2022) Ezinye zeempawu zokuba i-joint hypermobility iboniswa kuxilongo ziquka:

  • Iintlungu zemisipha kunye nokuqina kwamalungu
  • Ukucofa amalungu
  • Ukukhathala
  • Imiba yokugaya
  • Imicimbi yokulinganisa

Ngethamsanqa, kukho unyango olwahlukeneyo olunokuthi lusetyenziswe ngabantu abaninzi ukunceda ukubuyisela izihlunu ezijikeleze amalunga kunye nokunciphisa iimpawu ezihambelanayo ezibangelwa yi-hypermobility edibeneyo. 


Intshukumo Njengonyango-Ividiyo


Nosurgical Treatments For Joint Hypermobility

Xa ujongene ne-hypermobility edibeneyo, abantu abaninzi kufuneka bafune unyango lokunciphisa iimpawu ezihambelana neentlungu ze-hypermobility kunye nokunceda ukukhulula iziphelo zomzimba ngelixa ubuyisela ukuhamba. Olunye unyango olugqwesileyo lwe-hypermobility edibeneyo lunyango olungasebenzisi utyando olungaphazamisiyo, luthambileyo kumalungu kunye nezihlunu, kwaye lungabizi kakhulu. Iindidi ezahlukeneyo zonyango ezingezizo utyando zinokwenzelwa umntu ngamnye ngokuxhomekeke ekubeni kuqatha kangakanani na ukudityaniswa kwe-hypermobility kunye ne-commorbidities kuchaphazela umzimba womntu. Unyango olungenalo utyando lunokukhulula umzimba kwi-hypermobility edibeneyo ngokunyanga izizathu zentlungu ngokunciphisa kunye nokwandisa amandla okusebenza kunye nokubuyisela umgangatho wobomi bomntu. (Etwell et al., 2021) Iindlela ezintathu zonyango ezingenalo utyando ezigqwesileyo ekunciphiseni intlungu kwi-hypermobility yamalungu kunye nokunceda ukuqinisa imisipha ejikelezayo ingezantsi.

 

Ukhathalelo lweChiropractic

Ukunyamekela kwe-Chiropractic kusebenzisa ukunyanzeliswa komgogodla kwaye kunceda ukubuyisela ukuhamba ngokubambisana emzimbeni ukuze kuncitshiswe imiphumo ye-hypermobility edibeneyo ngokuzinzisa amajoyina achaphazelekayo ukusuka kwi-hypermobile extremities. (Boudreau et al., 2020) I-Chiropractors ibandakanya ukuguqulwa komatshini kunye nemigaqo kunye neendlela ezahlukeneyo zokunceda abantu abaninzi baphucule i-posture yabo ngokunyamekela imizimba yabo kunye nokusebenza kunye nezinye iindlela zokwelapha ezininzi ukugxininisa ukunyakaza okulawulwayo. Ngolunye ukuxhatshazwa okuhambelana nokuxhatshazwa ngokubambisana, njengentlungu emva nangentamo, ukunakekelwa kwe-chiropractic kunokunciphisa ezi mpawu ze-comorbidity kunye nokuvumela umntu ukuba aphinde abuyele umgangatho wobomi.

 

Ukwenza i-Acupuncture

Olunye unyango olungelona utyando olunokuthi abantu abaninzi balubandakanye ukunciphisa ukudityaniswa kwe-hypermobility kunye ne-comorbidities yayo yi-acupuncture. I-acupuncture isebenzisa iinaliti ezincinci, ezinqabileyo, eziqinileyo ezisetyenziswa ngabagqirha be-acupuncture ukuvala ii-receptors zentlungu kunye nokubuyisela ukuhamba kwamandla omzimba. Xa abantu abaninzi bejongene ne-hypermobility edibeneyo, iziphelo zabo emilenzeni, ezandleni nasezinyaweni ziba nentlungu ekuhambeni kwexesha, nto leyo enokubangela ukuba umzimba ungazinzi. Yintoni eyenziwa yi-acupuncture kukunceda ukunciphisa intlungu ebangelwa yi-hypermobility edibeneyo ehambelana neziphelo kunye nokubuyisela ukulinganisela kunye nokusebenza komzimba (Luan et al., 2023). Oku kuthetha ukuba ukuba umntu ujongene nokuqina kunye neentlungu zemisipha ezivela kwi-joint hypermobility, i-acupuncture inokunceda ukubuyisela iintlungu ngokubeka iinaliti kwii-acupoints zomzimba ukunika isiqabu. 

 

Ulungiso lwenyama

Unyango lomzimba lunyango lokugqibela olungasebenzisi utyando abantu abaninzi abanokulubandakanya kwimisebenzi yabo yemihla ngemihla. Unyango lomzimba lunokunceda ukulawula i-hypermobility edibeneyo elungiselelwe ukunceda ukuqinisa izihlunu ezibuthathaka ezijikeleze amajoyina achaphazelekayo, ukuphucula ukuzinza komntu kunye nokunceda ukunciphisa umngcipheko wokutshatyalaliswa. Ukongeza, abantu abaninzi banokusebenzisa umthambo onempembelelo ephantsi ukuqinisekisa ulawulo olululo lwemoto xa usenza umthambo rhoqo ngaphandle kokubeka uxinzelelo olugqithisileyo kumalungu. (URussek et al., ngo-2022)

 

 

Ngokubandakanya olu nyango luthathu lungelolo lotyando njengenxalenye yonyango olulungiselelweyo lwe-hypermobility edibeneyo, abantu abaninzi baya kuqala ukuva umahluko kwibhalansi yabo. Abayi kuba neentlungu ezidibeneyo ngokukhumbula ngakumbi umzimba kunye nokubandakanya utshintsho oluncinci kwindlela yabo. Nangona ukuhlala kunye ne-hypermobility edibeneyo kunokuba ngumceli mngeni kubantu abaninzi, ngokudibanisa kunye nokusebenzisa indibaniselwano efanelekileyo yonyango olungasebenzisi utyando, abaninzi banokuqala ukuphila ubomi obusebenzayo nobanelisayo.


Ucaphulo

Atwell, K., Michael, W., Dubey, J., James, S., Martonffy, A., Anderson, S., Rudin, N., & Schrager, S. (2021). Ukuxilongwa kunye noLawulo lwe-Hypermobility Spectrum Disorders kwi-Primary Care. J IBhodi ye Fam Fam, 34(4), 838-848. doi.org/10.3122/jabfm.2021.04.200374

Boudreau, PA, Steiman, I., & Mior, S. (2020). Ulawulo lweklinikhi ye-benign joint hypermobility syndrome: i-case series. J Can Chiropr Assoc, 64(1), 43-54. www.ncbi.nlm.nih.gov/pubmed/32476667

www.ncbi.nlm.nih.gov/pmc/articles/PMC7250515/pdf/jcca-64-43.pdf

Carbonell-Bobadilla, N., Rodriguez-Alvarez, AA, Rojas-Garcia, G., Barragan-Garfias, JA, Orrantia-Vertiz, M., & Rodriguez-Romo, R. (2020). [I-Joint hypermobility syndrome]. Acta Ortop Mex, 34(6), 441-449. www.ncbi.nlm.nih.gov/pubmed/34020527 (Sindrome de hipermovilidad articular.)

Luan, L., Zhu, M., Adams, R., Witchalls, J., Pranata, A., & Han, J. (2023). Iziphumo ze-acupuncture okanye unyango olufanayo lwe-needling kwiintlungu, i-proprioception, ibhalansi, kunye nomsebenzi wokuzichaza ngokuzimeleyo kubantu abanokungazinzi okungapheliyo kwe-ankle: ukuphononongwa okucwangcisiweyo kunye nohlalutyo lwe-meta. Mncedi Ther Med, 77, 102983. doi.org/10.1016/j.ctim.2023.102983

Nicholson, LL, Simmonds, J., Pacey, V., De Wandele, I., Rombaut, L., Williams, CM, & Chan, C. (2022). Iimbono zamazwe ngamazwe kwi-Joint Hypermobility: I-Synthesis yeNzululwazi yangoku ukuKhokela izikhokelo zeKlinikhi kunye noPhando. J Clin Rheumatol, 28(6), 314-320. doi.org/10.1097/RHU.0000000000001864

Russek, LN, Block, NP, Byrne, E., Chalela, S., Chan, C., Comerford, M., Frost, N., Hennessey, S., McCarthy, A., Nicholson, LL, Parry, J ., Simmonds, J., Stott, PJ, Thomas, L., Treleaven, J., Wagner, W., & Hakim, A. (2022). Ukunikezelwa kunye nokulawulwa konyango lomzimba wokungazinzi komlomo wesibeleko esiphezulu kwizigulane ezine-symptomatic generalized joint hypermobility: iingcebiso zeengcali zamazwe ngamazwe. Front Med (Lausanne), 9, 1072764. doi.org/10.3389/fmed.2022.1072764

Tofts, LJ, Simmonds, J., Schwartz, SB, Richheimer, RM, O'Connor, C., Elias, E., Engelbert, R., Cleary, K., Tinkle, BT, Kline, AD, Hakim, AJ , van Rossum, MAJ, & Pacey, V. (2023). Uxinzelelo oludibeneyo lwabantwana: isakhelo sokuxilonga kunye nophononongo olubalisayo. Orphanet J Rare Dis, 18(1), 104. doi.org/10.1186/s13023-023-02717-2

isikhanyeli

Indima yoNyango lweDecompression ekuBuyiselweni kweDisc Spinal

Indima yoNyango lweDecompression ekuBuyiselweni kweDisc Spinal

Ngaba abantu abaneentlungu zomqolo ezintanyeni zabo kunye nomqolo bangasebenzisa unyango lwe-decompression ukubuyisela ubude be-spinal disc kwaye bafumane isiqabu?

intshayelelo

Abantu abaninzi abaqondi ukuba njengoko umzimba uya ukhula, kunjalo nomnqonqo. Umqolo yinxalenye yenkqubo ye-musculoskeletal enikezela ngenkxaso yesakhiwo kumzimba ngokuwugcina ulungile. Izihlunu ezijikelezileyo, iigaments, kunye nezicubu ezijikeleze umgudu zinceda ngokuzinza kunye nokuhamba, ngelixa i-disc ye-spinal kunye ne-joints inikezela ukuxutywa kokutshatyalaliswa kwisisindo esithe nkqo. Xa umntu ehamba kunye nemisebenzi yakhe yemihla ngemihla, umqolo unokuvumela umntu ukuba ahambe ngaphandle kweentlungu okanye ukungahambi kakuhle. Nangona kunjalo, njengoko ixesha lihamba, umqolo uhamba ngeenguqu eziguqukayo ezinokubangela intlungu kunye nokungahambi kakuhle emzimbeni, ngaloo ndlela ushiya umntu ukuba ajongane neeprofayili ezinobungozi ezinokuchaphazela intamo kunye nomva. Ukuza kuthi ga ngelo xesha, abantu abaninzi bafuna unyango lokunciphisa intlungu echaphazela umqolo wabo kunye nokubuyisela ukuphakama kwediski emizimbeni yabo. Inqaku lanamhlanje lijonga indlela iintlungu zomgogodla ezichaphazela ngayo intamo yomntu kunye nomva kunye nendlela unyango olufana nokuthotywa komgogodla kunokunciphisa intlungu yomgogodla kunye nokubuyisela ukuphakama kwediski. Sithetha nababoneleli bezonyango abaqinisekisiweyo abadibanisa ulwazi lwezigulane zethu ukuvavanya indlela intlungu yomgogodla inokuchaphazela kakhulu impilo yomntu kunye nomgangatho wobomi emizimbeni yabo. Siyazisa kwaye sikhokela izigulane malunga nendlela ukudibanisa ukuchithwa komgogodla kunokunceda ukunciphisa intlungu yomgogodla kunye nokubuyisela ukuphakama kwe-spinal disc. Sikhuthaza izigulana zethu ukuba zibuze ababoneleli bezonyango abanxulumene nabo imibuzo entsonkothileyo kunye nebalulekileyo malunga nokubandakanya unyango olungasebenzisi utyando kwindlela yempilo kunye nokuba sempilweni ukuze kuthomalaliswe iintlungu zomqolo kunye nokubuyisela umgangatho wobomi babo. UDkt Jimenez, DC, uquka olu lwazi njengenkonzo yezemfundo. isikhanyeli.

 

Indlela iintlungu zoMnqonqo ezichaphazela ngayo iNtamo yoMntu kunye nomqolo

Ngaba uziva iintlungu ezingapheliyo zemisipha kunye neentlungu entanyeni nasemva? Ngaba ufumene ukuqina kunye nokuhamba okulinganiselweyo xa ujija kwaye ujika? Okanye ngaba izinto ezinzima zibangela ubunzima bemisipha xa usuka kwenye indawo ukuya kwenye? Abantu abaninzi baya kuba sendleleni kwaye babekwizikhundla ezingaqhelekanga ngaphandle kokuziva iintlungu kunye nokungakhululeki xa kufikwa kumqolo. Oku kubangelwa ukuba izihlunu ezijikelezileyo kunye nezicubu zoluliwe kwaye iidiski zomgogodla zithatha uxinzelelo oluthe nkqo kumqolo. Nangona kunjalo, xa iimeko zokusingqongileyo, ukulimala okubuhlungu, okanye ukuguga kwendalo kuqala ukuchaphazela umqolo, kunokukhokelela ekuphuhlisweni kweentlungu zomgogodla. Oku kungenxa yokuba inxalenye yangaphandle ye-spinal disc ilungile, kwaye inxalenye yangaphakathi yediski iyachaphazeleka. Xa uxinzelelo olungaqhelekanga luqala ukunciphisa umthamo wamanzi ngaphakathi kwediski, lunokuvuselela ngaphakathi kwi-receptors yentlungu ngaphandle kweempawu zeengcambu ze-nerve ngaphakathi kwediski. (Zhang et al., 2009) Oku kubangela ukuba abantu abaninzi bajongane neentlungu zentamo kunye nomqolo emizimbeni yabo kwaye banciphise umgangatho wobomi babo. 

 

 

Iintlungu zomqolo zingakhokelela kwiiprofayili zomngcipheko ezidlulayo ezibangela ukuba abantu abaninzi bajongane neentlungu ezibuhlungu ezisezantsi kunye neentlungu zentamo, nto leyo ebangela ukuba izihlunu ezijikelezileyo zibe buthathaka, ziqine, kwaye zolule kakhulu. Ngelo xesha, iingcambu ze-nerve ezijikelezayo nazo zichaphazelekayo njengoko iintambo ze-nerve zijikeleze iindawo zangaphandle kunye nezangaphakathi ze-spinal disc, ezibangela iimpawu zentlungu ye-nociceptive entanyeni nasemva kwaye ikhokelela kwiintlungu ze-discogenic. (Coppes et al., 1997) Xa abantu abaninzi bejongene nentlungu ye-muscle ehambelana ne-spinal discs, ibangela umjikelezo we-pain-pain-pain onokuchaphazela imizimba yabo ngenxa yokungahambi ngokwaneleyo kunye nokubangela imisebenzi ye-muscular ebuhlungu xa uzama ukuhamba. (URoland, ngo-1986) Xa umntu enokuhamba okulinganiselweyo kubangela ukuba bafumane intlungu yomgogodla, ukuphakama kwabo kwediski yendalo kuncipha ngokukhawuleza, kubangela imiba emininzi emizimbeni yabo kunye nemithwalo yentlalontle yezoqoqosho. Ngethamsanqa, xa abantu abaninzi bejongene neentlungu zomgogodla, unyango oluninzi lunokunciphisa intlungu yomgogodla kunye nokubuyisela ubude babo bediski.

 


Amayeza okunyakaza-Ividiyo


Njani ukudodobala koMnqongo kunciphisa iintlungu zoMnqonqo

Xa abantu befuna unyango lweentlungu zabo zomqolo, abaninzi baya kufuna unyango lotyando ukunciphisa iintlungu zabo, kodwa kuya kuba yixabiso elincinci. Nangona kunjalo, abantu abaninzi baya kukhetha unyango olungasebenzisi utyando ngenxa yokufikeleleka kwabo. Unyango olungasebenzisi utyando luyonga kwaye luyakwazi ukwenzeka kwiintlungu zomntu kunye nokungonwabi. Ukusuka kukhathalelo lwe-chiropractic ukuya kwi-acupuncture, kuxhomekeke kubukhulu bentlungu yomntu, abaninzi baya kufumana isiqabu abasifunayo. Olunye lolona nyango lusandul’ ukusekwa lokunciphisa iintlungu zomqolo kukuthotywa komqolo. Ukunyanzeliswa komgogodla kuvumela umntu ukuba afakwe kwitafile yokutsala. Oku kungenxa yokuba itsala ngobunono kumqolo ukuze ilungelelanise i-spinal disc ngokunciphisa uxinzelelo kumnqonqo ukubiza inkqubo yokuphilisa yendalo yomzimba ukuthomalalisa iintlungu. (URamos noMartin, ngo-1994) Ukongezelela, xa abantu abaninzi besebenzisa ukunyanzeliswa komgogodla, ukunyanzeliswa kobumnene kunika ukuphazamiseka kwemoto kumqolo onokuthi ubangele utshintsho lomzimba kwi-spinal disc kwaye uncede ukubuyisela uluhlu lomntu ohambahambayo, ukuguquguquka, kunye nokuhamba. (U-Amjad et al., ngo-2022)

 

Ukuthotywa koMnqongo Ukubuyisela Ukuphakama kweDiskhi ye-Spinal

 

Xa umntu ebotshelelwa kumatshini wokunciphisa umgogodla, ukutsalwa okuthambileyo kunceda i-spinal disc ibuyele kumqolo, ivumela ulwelo kunye nezondlo ukuba zibuyisele umqolo, ukwandisa ukuphakama kwediski yomgogodla. Oku kungenxa yokuba i-spinal decompression idala uxinzelelo olubi kumqolo, okuvumela ukuba i-spinal disc ibuyele ekuphakameni kwayo kwasekuqaleni kwaye inike uncedo. Ngaphezu koko, into emangalisayo eyenziwa yi-spinal decompression kukuba inokudibaniswa kunye nonyango lomzimba ukunceda ukunweba kunye nokuqinisa imisipha ejikelezayo kufuphi nomgudu wokubonelela ukuzinza kunye nokuguquguquka. (Vanti et al., 2023) Oku kuvumela umntu ukuba acinge ngakumbi ngemizimba yakhe kwaye aqale ukubandakanya utshintsho oluncinci lomkhwa ukunciphisa intlungu ekubuyeni. Xa abantu abaninzi beqala ukucinga ngempilo yabo kunye nokuphila kakuhle ngokuya kunyango, baya kuphinda bafumane umgangatho wobomi kwaye babuyele kwimisebenzi yabo yemihla ngemihla ngaphandle kwemiba echaphazela umqolo wabo. 


Ucaphulo

Amjad, F., Mohseni-Bandpei, MA, Gilani, SA, Ahmad, A., & Hanif, A. (2022). Imiphumo yonyango lwe-decompression non-surgeon ukongeza kunyango oluqhelekileyo lomzimba kwiintlungu, uluhlu lokunyakaza, ukunyamezela, ukukhubazeka okusebenzayo kunye nomgangatho wobomi ngokubhekiselele kunyango oluqhelekileyo lomzimba yedwa kwizigulane ezine-radiculopathy lumbar; ulingo olulawulwa ngokungakhethiyo. I-BMC Musculoskelet Disord, 23(1), 255. doi.org/10.1186/s12891-022-05196-x

Coppes, MH, Marani, E., Thomeer, RT, & Groen, GJ (1997). Innervation yeediski "ezibuhlungu" ze-lumbar. Isihlwele (Phila Pa 1976), 22(20), 2342-2349; ingxoxo 2349-2350. doi.org/10.1097/00007632-199710150-00005

Ramos, G., & Martin, W. (1994). Iziphumo ze-vertebral axial decompression kuxinzelelo lwe-intradiscal. J Neurosurg, 81(3), 350-353. doi.org/10.3171/jns.1994.81.3.0350

Roland, MO (1986). Ukuphononongwa okubalulekileyo kobungqina bomjikelezo we-pain-pain-pain in disorder disorders. UClin Biomech (eBristol, eAvon), 1(2), 102-109. doi.org/10.1016/0268-0033(86)90085-9

Vanti, C., Saccardo, K., Panizzolo, A., Turone, L., Guccione, AA, & Pillastrini, P. (2023). Imiphumo yokongezwa kwe-mechanical traction kunyango lomzimba kwiintlungu ezisezantsi? Uphononongo olucwangcisiweyo kunye nohlalutyo lwemeta. Acta Orthop Traumatol Turc, 57(1), 3-16. doi.org/10.5152/j.aott.2023.21323

Zhang, YG, Guo, TM, Guo, X., & Wu, SX (2009). Ukuxilongwa kweklinikhi kwiintlungu ezisezantsi ze-discogenic. Int J Biol Sci, 5(7), 647-658. doi.org/10.7150/ijbs.5.647

isikhanyeli

Amandla eMidlalo kuQeqesho: Yongeza iMpilo yakho kunye nokuba sempilweni

Amandla eMidlalo kuQeqesho: Yongeza iMpilo yakho kunye nokuba sempilweni

Ngaba ukuthatha inxaxheba kumdlalo owuthandayo iintsuku eziliqela ngeveki kunokunceda abantu abazama ukomelela okanye ukugcina umgangatho othile wempilo?

Amandla eMidlalo kuQeqesho: Yongeza iMpilo yakho kunye nokuba sempilweni

Ezemidlalo For Fitness

Ukuchitha iiyure kwindawo yokuzivocavoca ngamanye amaxesha kunokuziva ngathi ngumsebenzi onzima, ngakumbi kubantu abakhetha imidlalo ekhuphisanayo okanye yolonwabo kunoqeqesho oluqhelekileyo lwentliziyo kunye nokuxhathisa. Imidlalo eyahlukahlukeneyo ifuna kuphela ixesha, amandla, isinxibo esaneleyo, nokukulungela ukudlala. Nantsi imidlalo embalwa yokufaneleka enokunceda ukuphucula impilo yonke kunye nokuphila kakuhle.

Ukukhwela ibhayisekile kunye nokukhwela ibhayisekile eNtabeni

Ukukhwela ibhayisekile ngowona mdlalo ubalaseleyo wokomelela. Nokuba kusezindleleni okanye ezindleleni, ngokukhawuleza okanye kancinci, kukuzilolonga okumangalisayo kwe-aerobic kwaye kuluncedo kwimisipha yomlenze, ngakumbi i-quads, i-glutes, kunye ne-hamstrings. Uphando lubonise ukuba, ngakumbi kwabo banesifo seswekile, ukukhwela ibhayisekile kunokwehlisa umngcipheko wokufa ngaphambi kwexesha. (UMathias Ried-Larsen et al., 2021)

  • Kukho iibhayisikili ezifanelekileyo kuyo yonke iminyaka kunye nezigaba.
  • Abaqalayo baqala ngeendledlana ezigangathiweyo.
  • Amanqanaba aphakathi ukuya kwinqanaba eliphezulu angazibandakanya kwindlela yokukhwela ibhayisekile kunye nokukhwela ibhayisekile entabeni.
  • Imidyarho yebhayisekile yendlela okanye yeentaba zabantu abafuna ukukhuphisana.

Imidlalo yeRacket

Abadlali beRacket bezemidlalo basukela kuyo yonke iminyaka kunye namanqanaba okuqina, inqanaba lokungena ukuya kukhuphiswano oluphezulu, kwaye zonke zibonelela ngokuzilolonga ngamandla.

  • Imidlalo yeRacket ijolise kwizihlunu ezingasemva, amagxa, iingalo, isifuba, i-quads, i-glutes, i-hamstrings kunye nombindi.
  • Imidlalo yeRacquet nayo ibonakaliswe ukunciphisa umngcipheko wokufa kwesifo senhliziyo. (Pekka Oja et al., 2017)
  • Dibanisa oko kunye nonyamezelo, isantya, ibhalansi, kunye nobuchule obufunekayo ukukhuphisana, kwaye abantu baya kukhawuleza babone ukuba le midlalo mibini inokunika njani umthambo omangalisayo ngelixa ikwatshisa itoni yeekhalori.

Golf

Ukuze igalufa ibe ngumdlalo wokuzilolonga, abantu kufuneka bahambe yonke imingxunya ngelixa bephethe okanye betyhala iiklabhu.

  • Into efunekayo yinkxaso yezihlangu.
  • Ukuhamba kwikhosi kunokuba neenzuzo ezininzi zempilo, kubandakanya intliziyo kunye nempilo yokuphefumla. (AD Murray et al., 2017)
  • Igalufa ngumdlalo umntu anokuthi athathe inxaxheba kuwo nakweliphi na inqanaba lobomi.

Sports Water

Ukukhwela inqanawa, ukubheqa, ukukhwela inqanawa, kunye nokuhamba ngephenyane kunokubonelela ngesisombululo sokuqina kwabantu abonwabela ngaphandle. Le midlalo yonyusa izinga lokubetha kwentliziyo, iphucula ukunyamezela kwezihlunu kunye namandla, kwaye itshise iikhalori ezinzulu. (UThomas Ian Gee et al., ngo-2016)

Swimming

Imisebenzi efuna izihlunu zomzimba eziphezulu kunye nezisezantsi zisebenze kunye zikumgangatho ophezulu kwimidlalo ukuze ube sempilweni. Ukuqubha kolona qeqesho lugqibeleleyo lomzimba kuye nabani na okhangela indawo ebukhali kunye nokhuphiswano efuna amandla kunye nonyamezelo.

  • Ngumdlalo okanye umsebenzi othambileyo kumalungu. (UGrace H. Lo et al., 2020)
  • Ukuqubha inokuba ngumdlalo wonyaka wonke onamanqanaba ahlukeneyo okhuphiswano.

Uqeqesho lweTriathlon

Ukuqeqeshwa kwe-Triathlon kubadlali bexesha elide abafuna ukuphucula ukunyamezela kunye namandla kunye nokuzivocavoca abaqalayo abafuna injongo; ngowona mdlalo wokomelela.

  • Ukubaleka, ukukhwela ibhayisekile, kunye nokuqubha kunye kucelomngeni kuzo zonke izihlunu kwaye kwandisa kakhulu ukomelela kwe-aerobic kunye ne-anaerobic. (Naroa Etxebarria et al., 2019)
  • Kukho into kuwo onke amanqanaba okuqina, ukusuka kukhuphiswano lweembaleki ezimfutshane ukuya kwimisitho ye-Ironman epheleleyo.

Ibhola yebasketball kunye neVolleyball

Ibhola yebhola ekhatywayo kunye nebhola yevoli zibonelela ngeenzuzo zomzimba zokuzilolonga. Le midlalo ifuna i-sprinting, pivoting, kunye nokutsiba, nto leyo ebandakanya inkqubo yentliziyo kwaye yomeleza zonke izihlunu. Ukudlala ibhola yevoli esantini kwenza izihlunu zisebenze nzima.

  • Yomibini imidlalo ifanelekile kumanqanaba amaninzi okuqina.
  • Abaqalayo bayacetyiswa ukuba bafunde izakhono ezisisiseko kwaye bahambe ngee-drill ngaphambi kokufudukela kwimidlalo okanye kwimidlalo.
  • Zomibini imidlalo zifuna intshukumo rhoqo, ukwandisa umngcipheko nzakala, ngoko ke kubalulekile ukufunda izinto ezisisiseko.

Thetha nomboneleli wezempilo ngaphambi kokuba uqalise inkqubo entsha yokwenza umthambo okanye wongeze umsebenzi omtsha kwirejimeni yokuzilolonga.


Ukulimala kweMidlalo yaseLumbar


Ucaphulo

Ried-Larsen, M., Rasmussen, MG, Blond, K., Overvad, TF, Overvad, K., Steindorf, K., Katzke, V., Andersen, JLM, Petersen, KEN, Aune, D., Tsilidis, KK, Heath, AK, Papier, K., Panico, S., Masala, G., Pala, V., Weiderpass, E., Freisling, H., Bergmann, MM, Verschuren, WMM, … Grøntved, A. ( 2021). Umbutho wokuHamba ngeBhayisikile kunye ne-Cause yonke kunye ne-Cardiovascular Disease Ukubhubha phakathi kwabantu abanesifo seswekile: Uphando olulindelekileyo lwaseYurophu kwi-Cancer and Nutrition (EPIC) Study. I-JAMA iyeza zangaphakathi, i-181 (9), i-1196-1205. doi.org/10.1001/jamainternmed.2021.3836

Oja, P., Kelly, P., Pedidic, Z., Titze, S., Bauman, A., Foster, C., Hamer, M., Hillsdon, M., & Stamatakis, E. (2017). Imibutho yeentlobo ezithile zemidlalo kunye nokuzivocavoca kunye nonobangela kunye nokufa kwezifo zentliziyo: isifundo seqela labantu abadala baseBritani abangama-80 306. Ijenali yaseBrithani yonyango lwezemidlalo, 51 (10), 812-817. doi.org/10.1136/bjsports-2016-096822

Murray, AD, Daines, L., Archibald, D., Hawkes, RA, Schiphorst, C., Kelly, P., Grant, L., & Mutrie, N. (2017). Ubudlelwane phakathi kwegalufa kunye nempilo: uphononongo lwe-scoping. Ijenali yaseBrithani yonyango lwezemidlalo, i-51 (1), i-12-19. doi.org/10.1136/bjsports-2016-096625

Ian Gee, T., Caplan, N., Christian Gibbon, K., Howatson, G., & Grant Thompson, K. (2016). Ukuphonononga iimpembelelo zoQeqesho oluQhelekileyo loQeqesho lwaMandla okuRoqa kuMandla kunye noPhuhliso lwaMandla kunye ne-2,000 m yokuSebenza ngokuBhexa. Ijenali ye-kinetics yabantu, i-50, i-167-177. doi.org/10.1515/hukin-2015-0153

Lo, GH, Ikpeama, UE, Driban, JB, Kriska, AM, McAlindon, TE, Petersen, NJ, Storti, KL, Eaton, CB, Hochberg, MC, Jackson, RD, Kwoh, CK, Nevitt, MC, & Suarez -Almazor, ME (2020). Ubungqina bokuba ukuQubha kunoKhusela i-Knee Osteoarthritis: Idatha evela kwi-Osteoarthritis Initiative. PM & R : ijenali yokulimala, umsebenzi, kunye nokuvuselelwa, i-12 (6), i-529-537. doi.org/10.1002/pmrj.12267

Etxebarria, N., Mujika, I., & Pyne, DB (2019). Uqeqesho kunye nokuLungela uKhuphiswano kwi-Triathlon. Imidlalo (Basel, Switzerland), 7(5), 101. doi.org/10.3390/sports7050101

Iingenelo zokuzilolonga ngokuPhakathiyo kuMzimba nengqondo

Iingenelo zokuzilolonga ngokuPhakathiyo kuMzimba nengqondo

"Ngaba ukuqonda umthambo ophakathi kunye nendlela yokulinganisa ubungakanani bomthambo kunceda ukukhawulezisa iinjongo zempilo kunye nokuba sempilweni komntu?"

Iingenelo zokuzilolonga ngokuPhakathiyo kuMzimba nengqondo

Umthambo ophakathi

Izikhokelo ezahlukeneyo zokuzilolonga zicebisa umthambo oqhelekileyo, ophakathi ukuze ufezekise kwaye ugcine impilo kunye nokuba sempilweni. Ukufumana ubuncinci, umthambo ophakathi ngeveki unokunceda ukukhusela izifo, ukwandisa impilo yengqondo, ukuxhasa ukwehla kobunzima kunye nokugcinwa, kunye nokuphucula umgangatho wobomi.

Yintoni?

  • Nantoni na eyenza intliziyo impompe kwaye ibethe ngokukhawuleza ithathwa njengomsebenzi ophakathi. (ISebe lezeMpilo lase-US kunye neeNkonzo zoLuntu, ngo-2018)
  • Ukuzilolonga okuphakathi kwemithambo yentliziyo kubandakanya - ukuhamba ngokukhawuleza, ukusebenza eyadini, ukugubhula, ukutshayela, kunye nokudlala imidlalo eyahlukeneyo efuna intshukumo engaguqukiyo.
  • Xa besenza umthambo olinganiselweyo, abantu ngabanye bafanele baphefumle ngamandla kodwa bakwazi ukuqhubeka bencokola. (Umbutho weentliziyo zaseMelika, ngo-2024)
  • Uvavanyo lwentetho yindlela yokubeka iliso ukuba ingaba umthambo ukwinqanaba eliphakathi.

benefits

Ukuzilolonga rhoqo okuphakathi kunokunceda (Umbutho weentliziyo zaseMelika, ngo-2024)

  • Ukunciphisa umngcipheko wokuphuhlisa iimeko ezifana nesifo senhliziyo, uhlobo lwe-2 yeswekile, kunye nesifo sengqondo esiyingozi.
  • Phucula ubuthongo kwaye uncede ngokuphazamiseka kokulala.
  • Phucula imisebenzi yengqondo njengememori, ukugxila, kunye nokucubungula.
  • kunye ukuhla ukusinda kunye/okanye ugcino.
  • Ukuphucula impilo yamathambo.
  • Ukunciphisa ukudakumba, ukuxhalaba, kunye nezinye iimpawu zempilo yengqondo.

Mngakanani umthambo?

Umyalelo wokwenza umthambo ophakathi ubandakanya:

  • Imizuzu engama-30 ngosuku kangangeentsuku ezintlanu ngeveki, okanye iiyure ezimbini nemizuzu engama-30 ngeveki. (ISebe lezeMpilo lase-US kunye neeNkonzo zoLuntu, ngo-2018)
  • Umsetyenzana womzimba kufuneka uqhubeke kangangemizuzu eli-10 ukuze uthathwe njengeseshoni yomthambo.
  • Umntu ngamnye unokwahlula imizuzu engama-30 yemihla ngemihla abe ziiseshoni ezimbini ukuya kwezintathu ezimfutshane, nganye imizuzu eli-10 ubude.
  • Njengoko isakhono sokuzilolonga sisanda, jolise ekunyuseni imisetyenzana ephakathi.
  • Abantu ngabanye baya kuvuna ngakumbi izibonelelo zempilo ukuba banyusa ixesha lokuzilolonga eliphakathi ukuya kwimizuzu engama-300 okanye iiyure ezintlanu ngeveki. (ISebe lezeMpilo lase-US kunye neeNkonzo zoLuntu, ngo-2018)

Ukulinganisa umthambo

  • Inqanaba eliphakathi lomsebenzi linyusa izinga lentliziyo kunye nesantya sokuphefumla.
  • Abantu bayabila kodwa basenako ukuqhubeka nencoko.
  • Abantu ngabanye bayakwazi ukuthetha kodwa abakwazi ukucula.
  • Abantu ngabanye baya kuva umthambo kodwa abafunquli kwaye badubule.
  • Abantu ngabanye banokusebenzisa izikali ezahlukeneyo ukulinganisa ubungakanani bomthambo.

Inqanaba lentliziyo

  • Ukubetha kwentliziyo okuphakathi komlinganiselo yi-50% ukuya kwi-70% yezinga eliphezulu lentliziyo yomntu. (Amaziko oLawulo lweSifo kunye nokuThintela, i-2022)
  • Umlinganiselo wokubetha kwentliziyo yomntu ngamnye uyahluka ngokweminyaka.
  • Itshathi yokubetha kwentliziyo okanye isixhobo sokubala singamisela esona santya siphezulu sentliziyo yomntu.
  • Ukulinganisa izinga lokubetha kwentliziyo phakathi komthambo, umntu ngamnye unokuthatha ukubetha kwentliziyo yakhe okanye asebenzise isantya sentliziyo, i-app, i-tracker yokuqina, okanye i-smartwatch ukuqinisekisa ukuba bahlala kumandla aphakathi.

MET

  • I-MET imele IMetabolic Equivalent for Task kwaye ibhekisa kwisixa seoksijini esetyenziswa ngumzimba ngexesha lokuzilolonga.
  • Ukwabela ii-METs kumsebenzi kuvumela abantu ukuba bathelekise ubungakanani bomsebenzi owenziwayo.
  • Oku kusebenza kubantu abanobunzima obahlukeneyo.
  • Ngexesha lokuzilolonga ngokomzimba, ukuphefumla kunye nesantya sentliziyo kunyuka, kwaye umzimba utshisa malunga ne-3.5 ukuya kwi-7 calories ngomzuzu.
  • Elona nani litshisiweyo lixhomekeke kubunzima bakho kunye nenqanaba lokomelela.
  • Umzimba usebenzisa i-1 MET kwimisebenzi esisiseko efana nokuphefumla.
  • Amabanga omsebenzi:
  • 1 MET – Umzimba uphumle
  • 2 METs – Umsebenzi olula
  • 3-6 METs – Umsebenzi ophakathi
  • I-7 okanye ngaphezulu kwee-METs - Umsebenzi onamandla

UkuQiniswa kweSikali sokuSebenza

Abantu ngabanye banokujonga umgangatho wabo womsebenzi usebenzisa i I-Borg yokuKaliyo yeSikali esiQhelekileyo sokuSebenza/i-RPE. (Amaziko oLawulo lweSifo kunye nokuThintela, i-2022) Ukusebenzisa esi sikali kubandakanya ukubeka iliso kwindlela umntu avakalelwa ngayo malunga nokuba umzimba wakhe usebenza nzima kangakanani ngexesha lokuzilolonga. Isikali siqala kwi-6 kwaye siphele kwi-20. Ukuzikhandla okubonwayo phakathi kwe-11 kunye ne-14 kuthathwa njengomsebenzi womzimba ophakathi.

  • I-6 - Akukho mgudu - ukuhlala okanye ulele
  • I-7-8 - Ukuzikhandla okulula kakhulu
  • I-9-10 - Ukuzikhandla okulula kakhulu
  • I-11-12 - Ukuzikhandla okulula
  • I-13-14 - Ukuzibhokoxa kancinci
  • 15-16 - Ukuzibhokoxa kakhulu
  • I-17-18 - Ukuzibhokoxa kakhulu
  • I-20 - Ukuzikhandla okukhulu

imizekelo

Imisebenzi emininzi ibalwa njengomsebenzi ophakathi. Khetha ezinye ezinomtsalane kwaye ufunde ukuzongeza kwinkqubo yeveki.

  • Ukudanisa ibhola
  • Umdaniso womgca
  • Ukulima
  • Imisebenzi yasekhaya eyenza intliziyo impompe.
  • Softball
  • Baseball
  • Volleyball
  • Iphinda kabini intenetya
  • Ukuhamba ngokukhawuleza
  • Ukubaleka okulula
  • Ukuhamba okanye ukubaleka kwi-treadmill
  • Ukusebenzisa umqeqeshi we-elliptical
  • Ukuhamba ngebhayisekile ngaphantsi kweemayile ezili-10 ngeyure kumgangatho ophantsi
  • Ukuqubha ngokukhululeka
  • I-aerobics yamanzi

Imingeni yokuhamba

  • Abantu abanemiba yokushukumiseka banokufikelela kumlinganiselo ophakathi besebenzisa isitulo esinamavili esiqhutywa ngezandla okanye ibhayisekile yesandla kunye nokuqubha okanye i-aerobics yamanzi.
  • Abantu abanokusebenzisa imilenze yabo kodwa bangakwazi ukunyamezela ukuhamba okanye ukubaleka banokuzama ukukhwela ibhayisekile okanye ukuqubha.

Ukufumana uMthambo ongakumbi

Kukho iindlela ezahlukeneyo zokubandakanya kunye nokwandisa imisebenzi yomzimba ephakathi. Ezi ziquka:

Imizuzu eli-10 yokugqabhuka komsebenzi

  • Hamba ngokukhawuleza kangangemizuzu eli-10 ngexesha.
  • Hamba ngesantya esilula imizuzu embalwa.
  • Phakamisa isantya semizuzu eyi-10.
  • Zama ukuhamba ngexesha lekhefu lomsebenzi okanye isidlo sasemini kunye/okanye phambi okanye emva komsebenzi.

Ukuhamba Ukuzilolonga

  • Umntu ngamnye unokuhamba ngaphakathi, ngaphandle, okanye kwi-treadmill.
  • Ukuma okufanelekileyo kunye neendlela zokuhamba zenza kube lula ukufezekisa isantya esiphuthumayo.
  • Xa ukhululekile ukuhamba ngokukhawuleza imizuzu eyi-10, qalisa ukwandisa ixesha lokuhamba.
  • Zama iindlela ezahlukeneyo zokuzilolonga ezibonelela ngohambo olukhawulezayo, amaxesha okubaleka, kunye/okanye ukongeza iinduli okanye ukunyathela.

Imisebenzi emitsha

  • Abantu ngabanye bayacetyiswa ukuba bavavanye imithambo eyahlukeneyo ukuze bafumane oko kubasebenzelayo.
  • Cinga nge-roller skating, blading, okanye skateboarding ukonyusa izinga lokubetha kwentliziyo.

Umsebenzi womzimba ophakathi uya kufumana kwaye ugcine umzimba ukwimo. Abantu akufanele bakhathazeke ukuba banokwenza okuncinci ekuqaleni. Vumela ixesha lokwakha unyamezelo kwaye ngokuthe ngcembe uzenzele ixesha suku ngalunye lokwenza imisetyenzana eyonwabisayo.


Guqula Umzimba Wakho


Ucaphulo

ISebe lezeMpilo lase-US kunye neeNkonzo zoLuntu. (2018). Izikhokelo zoMsebenzi woMzimba waseMelika, ushicilelo lwesi-2. Ifunyenwe kwi health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf

Umbutho weentliziyo zaseMelika. (2024). Iingcebiso zeAmerican Heart Association malunga nomsebenzi womzimba kubantu abadala kunye nabantwana. (Ukuphila impilo enempilo, umba. www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults

Amaziko oLawulo noThintelo lweZifo. (2022). Izinga lentliziyo ekujoliswe kulo kunye noqikelelo lwezinga eliphezulu lentliziyo. Ifunyenwe kwi www.cdc.gov/physicalactivity/basics/measuring/heartrate.htm

Amaziko oLawulo noThintelo lweZifo. (2022). Ukuzibhokoxa okubonwayo (Umlinganiselo we-Borg weSikali esiQhelekileyo sokuSebenza). Ifunyenwe kwi www.cdc.gov/physicalactivity/basics/measuring/exertion.htm

Uziqeqeshela njani umgama omde Ukuhamba ngokuKhuselekileyo

Uziqeqeshela njani umgama omde Ukuhamba ngokuKhuselekileyo

Kubantu abaqeqeshelwa umgama omde wokuhamba imigama emide kunye/okanye iminyhadala, ngaba unokugxila ekwakhiweni kwesiseko sokuhamba, emva koko ukonyusa imayile ngokuqhubekayo kunceda imeko yomzimba ukulungela ngokupheleleyo?

Uziqeqeshela njani umgama omde Ukuhamba ngokuKhuselekileyo

Uqeqesho lokuHamba umgama omde

  • Uqeqesho lunceda abantu ukuba bakhululeke kwaye bakhuseleke xa behamba umgama omde kunye nemisitho.
  • Uqeqesho kufuneka lugxininise ekwakhiweni kwesantya sokuhamba kunye nokwandisa umgama ngokuthe chu.
  • Abantu bafuna unyamezelo, hayi isantya, kwaye bafuna ukwakha amandla engqondo okuhamba iiyure ngesantya esithe nkqi.
  • Ukunciphisa umngcipheko wokulimala koqeqesho, ukwandisa i-mileage epheleleyo ngeveki / umgama wohambo olude kakhulu ngeveki ungabi ngaphezu kwe-10% kucetyiswa.
  • Abantu kufuneka baqeqeshe ukunxiba izixhobo ezinxitywayo xa behamba umgama omde.
  • Uqeqesho lungathatha iinyanga ezimbalwa.
  • Ukuba yi-methodical kuvumela ixesha lomzimba lokulungisa kunye nokwakha izihlunu ezintsha, ukunikezelwa kwegazi kunye nokunyamezela.

Imizekelo yeziCwangciso zoQeqesho

Ukulandela isicwangciso soqeqesho lomgama omde wolwakhiwo lweemayile kunye nokumisela amanzi afanelekileyo, isondlo, kunye nezixhobo zokuhamba iintsuku ezininzi kunye nokuhamba kuyacetyiswa. Nangona kunjalo, abantu kufuneka bakhe umva-umva-umva weentsuku ezinde kwiiseshoni zabo zoqeqesho ukuvavanya nayiphi na imiba okanye iingxaki ezibangelwa kukuhamba imigama emide ngeentsuku zokubuyela umva.

Umzekelo IziCwangciso zoQeqesho lokuHamba

Ukuhamba ngeentsuku ezininzi / iShedyuli yoQeqesho lokuhamba

  • Iikhilomitha ezingama-13 ngosuku/iikhilomitha ezingama-21
  • Sebenzisa olu cwangciso lweemarathoni okanye ezinye iihambo zeentsuku ezininzi kunye neenduli kunye neendawo zendalo ezifuna i-backpack.

Uqeqesho lokuHamba uMdyarho

  • Iikhilomitha ezingama-26.2/42 iikhilomitha
  • Oku kuya kubangela ukuba umzimba uhambe imigama emide.
  • Xa uqeqeshelwa umgama oziikhilomitha ezingama-31 ukuya kwi-100/50 ukuya kwi-161 yeekhilomitha, owona mgama mde wokuqeqesha akufuneki udlule kwiikhilomitha ezingama-20 ukuya kwezingama-25,
  • Oku kufuneka kwenziwe ubuncinane kabini kwiinyanga ezimbini phambi komdyarho okanye umnyhadala.
  • Taper phantsi inyanga ngaphambi kwesiganeko ukuya kumgama we-12.4-mile/20-kilometer.

gear

Zonke iimpahla, izihlangu, izinto zokuzikhusela elangeni, oobhaka, njl. njl., mazivavanywe ngeentsuku zoqeqesho ezinde phambi komsitho.

  • Ukunikezelwa kwemozulu kunye nomhlaba, cwangcisa oko kuya kufuneka kwaye kususwe.
  • Zama izinto, njengabantu abafuni ukumangaliswa yinto engaqhelekanga kumsitho. Ukusuka entloko ukuya ezinzwaneni, vavanya izixhobo, kubandakanya:
  • Izihlangu/iibhutsi, iikawusi, impahla yangaphantsi, ibra, ihempe, ibhulukhwe, umnqwazi, ibhatyi, kunye nezixhobo zemvula.
  • Khetha izihlangu okanye iibhutsi zokuhamba kwaye uzinxibe ngeentsuku ezinde zoqeqesho ukuze uziqhekeze kwaye uqinisekise ukuba ziyaqhuba.
  • Oobhaka kufuneka bavavanywe ngeentsuku ezinde zoqeqesho ukuqinisekisa ukuba banokuthwalwa ngokukhululekileyo kumgama omde kwaye babe nomthamo ofunekayo.
  • Khetha amalaphu e-wicking avumela ulusu ukuba luphefumle kwaye lupholile, ngakumbi phantsi kweengqimba. (Justin De Sousa et al., 2014)
  • Abantu baya kufuna ukunxiba iimpahla ezifana nabahambi bemarathon ukuba uhambo luya kuba kwipavement okanye iasphalt.
  • Abantu bangaziguqula izixhobo zabo ukuba indlela ayikho endleleni okanye ngamaxesha ahlukeneyo onyaka. Fumanisa ukuba abanye abahamba umgama omde banxibe ntoni kwindlela enye okanye isiganeko.
  1. Abantu banokunxulumana nabanye abahambahambayo ngemidiya yoluntu okanye bafumane iimpendulo kwimibuzo edla ngokubuzwa kwiwebhusayithi yomsitho okanye yendawo yokufikela.
  2. Abantu ngabanye banokuqhagamshelana nomlawuli wesiganeko ngewebhusayithi okanye imidiya yoluntu.

isondlo

Isondlo esifanelekileyo sezemidlalo siya kulungiselela umzimba wokunyamezela umsebenzi.

  • Umzekelo, abantu bayacetyiswa ukuba balandele ukutya okubandakanya i-70% yeecarbohydrates, i-20% yeeprotheyini kunye ne-10% yamafutha.
  • Gwema ukutya okuneprotheyini ephezulu, njengoko kunokubangela iingxaki ze-hydration kunye noxinzelelo lwezintso zakho phantsi kweemeko zokuhamba zokunyamezela. (UMarta Cuenca-Sánchez et al., 2015)
  • Qeqesha ngamanzi, iziselo zezemidlalo, ukutya, kunye namashwamshwam athathwe kumsitho, kwaye ungaphambuki kuwo ngexesha lomsitho.
  • Amanzi ayadingeka kwiikhilomitha ezingama-20 nangaphantsi kweziganeko, kodwa isiselo sezemidlalo esithatha indawo ye-electrolyte sinokuba ngcono xa uhamba ixesha elide.
  • Ukuhlanjululwa okanye ukushiya iswekile ethile kunokuba lula kwisisu.
  1. I-snacks ipakishwe kwangaphambili kwaye ibhalwe ngamaxesha azakutyiwa.
  2. Abantu ngabanye kufuneka batye amafutha kunye neprotheyini kwimigama ye-ultramarathon - oku kunokuvela kumxube we-trail, iisandwich zebhotolo yamandongomane, kunye neebha zetshokolethi ezinamandongomane.
  3. I-carbohydrates inokubonelelwa ngeegels zezemidlalo okanye imivalo yamandla.

Kucetyiswa ukuba ugweme iimveliso ezenziwe kumgama omfutshane kunye nemidlalo yamandla njengoko inokubangela iingxaki zokugaya ukutya xa uhamba imigama emide.

Ukucwangcisa uhambo

Ukucwangcisa kuqala ngokuzibekela usukelo. Iingqwalasela ziquka:

  • Ixesha lonyaka
  • Umgama
  • Uthutho oluya kumsitho
  • Iimfuno zesantya somsitho
  • Ukuphakama kunye neprofayili yenduli
  • Imozulu

Abantu ngabanye bayacetyiswa ukuba:

  • Lungiselela ngokuphanda iindlela kunye neendlela.
  • Funda iimephu zezifundo ukuze wazi ukuba zeziphi iinkonzo ezibonelelwayo endleleni kunye nokuba abantu kufuneka beze ngantoni.
  • Hamba umgama omde ngaphandle kwesiganeko esixhasayo.
  • Qhagamshelana nabantu abaye bahamba ekhosini.
  • Yazi umhlaba kunye neendawo zelanga lilonke, iinduli, i-pavement, iindlela zendalo kunye nomthunzi.
  • Ukuba kunokwenzeka, qhuba ikhosi ukuze uqhelane nayo.
  • Abantu ngabanye bangakwazi ukufumana usetyenziso oluyilelwe indlela yabo.

Ukuthatha Ikhefu Nokuphumla

  • Ikhefu eliqhelekileyo kufuneka libe lifutshane - ukusebenzisa igumbi lokuhlambela, ukutya i-snack, ukubuyisela amanzi emzimbeni, ukubopha izihlangu, okanye ukubopha amadyunguza.
  • Umzimba unokuqina ngokukhawuleza ngexesha lekhefu kwaye uthathe imizuzu emininzi ukubuyela kwisantya sokuhamba emva kwekhefu elide.
  • Izindululo inokuba kukuthatha ikhefu lokuhamba endaweni yoko, okuthetha ukuqhubeka nokuhamba kodwa ngesantya esicotha kakhulu.

Uncedo lwezandla

Abantu ngabanye baya kuba befumene oko kubasebenzelayo malunga nezihlangu, iibhutsi, iikawusi, njl., kwiintsuku zoqeqesho ezinde ukukhusela amadyunguza kunye nokulimala. Kucetyiswa ukuba uzame iindlela ezahlukeneyo, ezibandakanya:

  • Iteyiphu yezemidlalo
  • Iiphedi zebhloko ye-blister
  • Amachaphaza
  • Izixhobo
  • I-Wicking kunye / okanye iikawusi eziphindwe kabini
  • Moleskin
  • Yima kuphawu lokuqala lokucaphuka ecaleni kohambo kwaye ugqirha unyawo ngeteyiphu, amabhanti amadyungudyungu, okanye nayiphi na indlela esebenza kakuhle.

Umzimba wakhelwe ukuhamba. Ukucwangcisa kunye uqeqesho ngokufanelekileyo ngaphambi kokuthatha umgama omde okanye ukuhamba ngeentsuku ezininzi kuya kuqinisekisa i-marathon ekhuselekileyo neyonwabisayo.


Hamba Ngcono, Uphile Ngcono


Ucaphulo

UDe Sousa, J., Cheatham, C., & Wittbrodt, M. (2014). Iimpembelelo zehempe yelaphu elinomswakama kwi-physiological and perceptual responses ngexesha lokuzilolonga ngokukrakra ekushiseni. I-ergonomics esetyenzisiweyo, i-45 (6), i-1447-1453. doi.org/10.1016/j.apergo.2014.04.006

Cuenca-Sánchez, M., Navas-Carrillo, D., & Orenes-Piñero, E. (2015). Iingxabano ezijikeleze i-high-protein yokutya: i-satiating effect kunye nempilo yezintso kunye nethambo. Ukuqhubela phambili kwisondlo (Bethesda, Md.), 6 (3), 260-266. doi.org/10.3945/an.114.007716

I-acupuncture yokunciphisa iintlungu ezidibeneyo kwi-Lupus: Indlela yeNdalo

I-acupuncture yokunciphisa iintlungu ezidibeneyo kwi-Lupus: Indlela yeNdalo

Ngaba abantu abajongene neentlungu ezidibeneyo banokubandakanya unyango lwe-acupuncture ukulawula iimpawu ze-lupus kunye nokubuyisela ukuhamba komzimba?

intshayelelo

Amajoni omzimba abaluleke kakhulu kumzimba njengoko umsebenzi wawo ophambili kukukhusela izakhiwo ezibalulekileyo kubahlaseli bangaphandle abanokuthi babangele imiba efana neentlungu kunye nokungonwabi. I-immune system inobudlelwane obuphilileyo kunye neenkqubo ezahlukeneyo zomzimba, kubandakanywa ne-musculoskeletal system, njengoko i-cytokines evuthayo inceda ukuphilisa umonakalo wemisipha kunye nezicubu xa umzimba wenzakala. Ngokuhamba kwexesha, nangona kunjalo, xa iimeko eziqhelekileyo zokusingqongileyo kunye nemfuzo ziqala ukukhula emzimbeni, amajoni omzimba aya kuqala ukuthumela ezi cytokines kwiiseli eziphilileyo, eziqhelekileyo. Ukuza kuthi ga ngelo xesha, umzimba uqala emngciphekweni wokuphuhlisa izifo ezizimelayo. Ngoku, izifo ezizimelayo emzimbeni zinokubangela isiphithiphithi ngokuhamba kwexesha xa zingalawulwa, nto leyo ekhokelela kwiziphazamiso ezingapheliyo ezinokubangela iimpawu ezidlulayo kwinkqubo ye-musculoskeletal. Esinye sezona zifo zixhaphakileyo ze-autoimmune yi-systemic lupus erythematosus okanye i-lupus, kwaye inokubangela ukuba umntu abe neentlungu ezingaguqukiyo kunye nokungonwabi ngelixa enxibelelana nezihlunu kunye neentlungu zamalungu. Inqaku lanamhlanje lijonga izinto kunye neziphumo ze-lupus, umthwalo wentlungu edibeneyo kwi-lupus, kunye nendlela iindlela ezipheleleyo ezifana ne-acupuncture ezinokunceda ukulawula i-lupus ngelixa ubuyisela ukuhamba komzimba. Sithetha nababoneleli bezonyango abaqinisekisiweyo abadibanisa ulwazi lwezigulane zethu ukuvavanya indlela yokunciphisa iintlungu ezibangelwa yi-lupus kumalungu. Siyazisa kwaye sikhokela izigulane malunga nendlela i-acupuncture enokunceda ngayo ukulawula i-lupus kunye nokudibanisa ezinye iindlela zonyango zokunciphisa iimpawu zayo ezinjengeentlungu ezichaphazela inkqubo ye-musculoskeletal system. Sikhuthaza abaguli bethu ukuba babuze ababoneleli babo bezonyango abahambelana nemibuzo ebalulekileyo malunga nokubandakanya unyango lwe-acupuncture ukukhulula iziphumo ezivuthayo ze-lupus ngelixa befumana iindlela zendalo zokubuyisela ukuhamba. UDkt Jimenez, DC, uquka olu lwazi njengenkonzo yezemfundo. isikhanyeli.

 

Imiba kunye neziphumo zeLupus

Ngaba uye wafumana intlungu edibeneyo kwiindawo zakho eziphezulu okanye ezisezantsi, okwenza kube nzima ukusebenza imini yonke? Ngaba ubusoloko uziva iziphumo zokudinwa rhoqo? Abantu abaninzi abahlangabezana nale miba efana neentlungu banokubeka emngciphekweni wokuphuhlisa i-systemic lupus erythematosus. Kwesi sifo se-autoimmune, amajoni omzimba aqala ngempazamo ukuhlasela izicubu zawo, nto leyo ekhokelela ekudumbeni kunye noluhlu lweempawu ezinjengeentlungu. I-Lupis inobuqili bokuxilonga ngenxa ye-immune dysregulation entsonkothileyo enokukhokelela ekuveliseni kakhulu iicytokines ezinokuchaphazela umzimba. (ULazar & Kahlenberg, 2023Kwangaxeshanye, i-lupus inokuchaphazela abantu abahlukeneyo, kunye neempawu kunye nokuqina okungafaniyo kuxhomekeke kwindlela ezibuthathaka okanye ezinzima ngayo izinto ezichaphazela umzimba. I-Lupus inokuchaphazela amalungu ahlukeneyo omzimba, kubandakanya amalungu, ulusu, izintso, iiseli zegazi, kunye namanye amalungu abalulekileyo omzimba kunye namalungu, njengoko izinto zokusingqongileyo kunye nehomoni zinokuchaphazela ukukhula kwayo. (Tsang & Bultink, 2021) Ukongezelela, i-lupus inokudityaniswa ngokusondeleyo kunye nezinye izinto ezibangela ukugqithiswa kweeprofayili ezinobungozi kunye nokuvuvukala okunokuchaphazela amajoyina kwi-musculoskeletal system.

 

Umthwalo weentlungu ezidibeneyo kwiLupus

 

I-Lupus inobuqili ukuyifumanisa kuba ihlala ilinganisa ezinye izigulo; olona phawu luqhelekileyo lwentlungu oluchaphazela ilupus ngamalunga. Abantu abane-lupus bafumana intlungu edibeneyo, enokubangela iziphumo ezivuthayo kunye nomonakalo wesakhiwo kumalungu, imisipha, imisipha kunye namathambo, okubangela ukungahambi kakuhle kwe-pathological. (UDi Matteo et al., 2021) Ekubeni i-lupus ibangela iziphumo ezivuthayo kumalungu, abantu abaninzi baya kucinga ukuba bafumana i-arthritis evuthayo, kwaye inokubangela ukugqithiswa kweeprofayili zengozi njengoko ihamba kunye ne-lupus, ngaloo ndlela ibangela intlungu yendawo kumalungu kungakhathaliseki ukuba imvelaphi yayo. (Senthelal et al., 2024) Intlungu edibeneyo kubantu be-lupus inokuthintela kakhulu imisebenzi yemihla ngemihla, ukunciphisa ukuhamba kunye nomgangatho wobomi bonke njengoko bezama ukufumana isiqabu. 

 


Ukuvula iiMfihlo zoKudumba-Ividiyo


 

Indlela epheleleyo yokulawula iLupus

Nangona unyango oluqhelekileyo lwe-lupus lubandakanya amayeza kunye ne-immunosuppressants ukunciphisa ukuvuvukala okubangelwa yi-lupus, abantu abaninzi bafuna ukufuna iindlela ezipheleleyo zokulawula i-lupus kunye nokunciphisa iziphumo ezivuthayo ezichaphazela amalungu abo ngokwenza utshintsho oluncinci ebomini babo. Abantu abaninzi bafaka ukutya okuchasene nokudumba okutyebileyo kwi-antioxidants ukudambisa iziphumo ezivuthayo. Izongezelelo ezahlukeneyo, ezifana ne-vitamin D, i-calcium, i-zinc, njl., zinokunceda ukunciphisa ukuvuvukala okubangelwa yi-lupus kunye nokomeleza impilo yamathambo. Ukongezelela, unyango olungelulo utyando lunokuphucula umthamo we-cardiorespiratory kunye nokunciphisa ukukhathala ngelixa uphucula umsebenzi wengqondo, onokunceda ukuphucula umgangatho wobomi bomntu ngokulawula iimpawu ezibangelwa yi-lupus. (Fangtham et al., 2019)

 

Ingayinceda njani i-Lupus kunye nokubuyisela ukuHamba

Enye yezona ndlela zindala zeendlela ezingezizo utyando kunye nezipheleleyo zokunciphisa ukudumba kunye nokulawula i-lupus yi-acupuncture. I-acupuncture ibandakanya iinaliti eziqinileyo, ezincinci ezisetyenziswa ngabaqeqeshi abaqeqeshwe kakhulu ukuba bafakwe kumanqaku athile omzimba ukulinganisa i-qi yomzimba (amandla) ngokuvuselela inkqubo ye-nervous kunye nokukhulula iikhemikhali eziluncedo kwimisipha echaphazelekayo, intambo yomgogodla kunye nengqondo. Ukongeza, i-acupuncture, eneziphumo zayo ezincinci kunye nendlela epheleleyo, inokunceda ukulawula i-lupus. Oku kungenxa yokuba xa iinaliti ze-acupuncture zifakwe kwii-acupoints zomzimba, zinokuphazamisa iimpawu zentlungu ezibangela intlungu kwindawo echaphazelekayo kwaye zilawule i-cytokines evuthayo esuka kwi-lupus ukubonelela ngokukhululeka. (Wang et al., 2023) Oku kungenxa yefilosofi yayo yokujongana neentlungu zomzimba kuphela kodwa kunye neempawu zeemvakalelo nezengqondo zokuphila kunye nesifo esingapheliyo njenge-lupus.

 

 

Ukongezelela, i-acupuncture inokunceda ukubuyisela ukuhamba ngokubambisana ngelixa ulawula i-lupus ngokusebenzisa unyango olulandelelanayo, njengoko abantu abaninzi beqaphela ukuba ukuhamba kwabo ngokubambisana kuphuculwe kwaye intlungu yabo iyancipha. Oku kungenxa yokuba ukufakwa kunye nokuguqulwa kweenaliti kwi-acupoints yomzimba kubangela ukuguqulwa kwigalelo le-afferent sensory kwinkqubo ye-nervous central, eyandisa i-alpha motoneuron excitability kunye nokunciphisa ukuvutha. (UKim et al., 2020) Xa abantu bejongana ne-lupus kwaye bezama ukufumana ezinye iindlela ezipheleleyo zokuphelisa ukudumba kunye neentlungu ezidibeneyo ezibangelwa yi-lupus, i-acupuncture, kunye nonyango olungelulo utyando lunokunika i-ray yethemba ekulawuleni imingeni yemihla ngemihla ye-lupus. 

 


Ucaphulo

Di Matteo, A., Smerilli, G., Cipolletta, E., Salaffi, F., De Angelis, R., Di Carlo, M., Filippucci, E., & Grassi, W. (2021). Ukufanekisa ukuBandakanya kweTissue eDityanisiweyo kunye neSoft kwi-Systemic Lupus Erythematosus. Curr Rheumatol Rep, 23(9), 73. doi.org/10.1007/s11926-021-01040-8

Fangtham, M., Kasturi, S., Bannuru, RR, Nash, JL, & Wang, C. (2019). Unyango olungelulo lwe-pharmacologic lwe-systemic lupus erythematosus. Lupus, 28(6), 703-712. doi.org/10.1177/0961203319841435

UKim, D., Jang, S., & Park, J. (2020). I-Electroacupuncture kunye ne-Manual Acupuncture Yongeza i-Flexibility Joint kodwa Ukunciphisa Amandla Emisipha. Ukhathalelo lwempilo (Basel), 8(4). doi.org/10.3390/healthcare8040414

ULazar, S., & Kahlenberg, JM (2023). I-Systemic Lupus Erythematosus: IiNdlela eziNtsha zokuHlola kunye noNyango. UAnn uMfundisi Med, 74, 339-352. doi.org/10.1146/annurev-med-043021-032611

Senthelal, S., Li, J., Ardeshirzadeh, S., & Thomas, MA (2024). Isifo samathambo. Kwi StatPearls. www.ncbi.nlm.nih.gov/pubmed/30085534

Tsang, ASMWP, & Bultink, IEM (2021). Uphuhliso olutsha kwi-systemic lupus erythematosus. Rheumatology (Oxford), 60(Suppl 6), vi21-vi28. doi.org/10.1093/rheumatology/keab498

Wang, H., Wang, B., Huang, J., Yang, Z., Ingoma, Z., Zhu, Q., Xie, Z., Sun, Q., & Zhao, T. (2023). Ukusebenza kunye nokukhuseleka konyango lwe-acupuncture kunye ne-pharmacotherapy eqhelekileyo kunyango lwe-systemic lupus erythematosus: ukuphononongwa ngokuchanekileyo kunye nohlalutyo lwe-meta. Iyeza (Baltimore), 102(40), e35418. doi.org/10.1097/MD.0000000000035418

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