Isimo esinjalo njenge-crunch in joints isici sabaningi, kubandakanya izingane, intsha. Abanye bathanda ukufudumala ukuze konke kuphazamise yonke indawo, kodwa lesi simo esibukeka singenangqondo, esingabangeli ukukhathazeka, singaba yisifo sokugula okungathí sina.
Hlanganisa ngamalungu - izimbangela
Isimo sezinhlamvu zomzimba kubangelwa yizici ezilandelayo:
- Ukuqoqwa kwegesi echithwayo emzimbeni we-synovial othungela izindawo ezihlangene. Umsindo wokushaya ovela ngevolumu ivolumu ebizwa ngokuthi i-cavitation, futhi kuyinto evamile.
- Ukubuza ukuthi ukugcoba kwamalunga kuhlanganisani, ungaphendula ngokuthi kungaba yiphutha lama-biomechanics, lapho iqembu lithinta ingxenye ehamba phambili yethambo.
- Ukungaqondakali kwamajoyina. Ukwandisa ukuhamba kwabo kungabangela into enjalo.
Izifo ezithinta izifo ezifakazela izinkinga zezempilo zihlanganisa:
- Ukuvuvukala kwamalunga. I-Bursitis ithinta isikhwama se-synovial, i-tendonitis - tendonitis, kanye nesifo samathambo yi-pathology yazo zonke izinto zokusebenza.
- I-osteoarthritis. Lesi sifo sibangela ukuhlukunyezwa noma ukuguga komzimba. I-crunch emajoyini kwenzeka ngesikhathi sokunyakaza ngenxa yokwephulwa komsebenzi we-cartilage yangaphakathi.
- Ukwedlula uketshezi okuqinisa amathambo, futhi ngaleyo ndlela kubangela ukuqina nokuqina kwezinyosi kanye nemisipha.
- Ukulimala.
Ingabe i-crunching engxenyeni yingozi?
Endabeni yokwehla komzimba, lokhu akuyona ingozi yezempilo. Kodwa ukungazinaki isibonakaliso esinjalo akufanelekile, ngoba kungaba isibonakaliso sesifo, ikakhulukazi uma kuhambisane nobuhlungu. Uma amalunga ephazamisa ubuhlungu, lokhu kubonisa ukuphikisana kokuqala ekuhlanganyeleni kwamathambo. Ezokwelapha, inani elikhulayo lamacala e-osteoporosis livela kubantu abaneminyaka engaphansi kweminyaka engama-25. Esimweni sokuzalwa kwesintu senezela ukuwohloka kwemvelo, ukudla okunomsoco nokuphila okuhlala phansi, okwenza ukuba kuthuthukiswe lesi sifo.
Amalungu e-Crunch - yini okufanele uyenze?
Xhumana nochwepheshe bese uthatha inhlolovo. Uma le-pathology engabonakali, udokotela angancoma ukunciphisa amajoyina, ukwenza lula umsebenzi wabo. Ngokuvamile ukufudumala, uma isiguli siphoqeleka ukuba sihlale isikhathi eside, ithuba elihle lokubeka izinyawo zakhe entabeni, futhi uma intamo ibambekile, wabeka umcamelo. Unesithakazelo sokuthi ungasusa kanjani i-crunch emajoyini, ungancoma ukusebenzisa amadivaysi okulungisa okukhethekile nama-bandages anwebekayo. Ukubamba iqhaza kuzodlula futhi ukuvuvukala kuzodlula.
Amafutha avela kwi-joints
Ama-creams akhethekile nama-gel aklanyelwe ukunciphisa ukuvuvukala nokunciphisa isimo sesiguli. Zihlanganisa:
- fastem gel;
- ibuprofen;
- i-diclofenac;
- i-ketonal;
- piroxicam nabanye.
Uma amalunga ehla ngaphandle kobuhlungu, ukusetshenziswa kwalesi sidakamizwa akudingekile, ngoba kuqeda inqubo yokuvuvukala futhi kunemiphumela yokuhlaziya futhi kuboniswa ngezifo ezinjenge-arthritis, i-arthrosis, i-sciatica, i-gout, njll. Nakuba kungabangeli ukusabela okuphawulekayo okuvamile, babe nokuphikisana okuphathelene nobuntwana, ukukhulelwa, i-lactation, njll.
Amathebulethi avela kumalunga
Ngaphakathi udokotela ubeka izidakamizwa ezingekho-steroidal anti-inflammatory . Ukusebenza kahle kakhulu kunezinhlobo ze-hondoprotectors, eziqukethe i-glucosamine ne-chondroitin. Okokuqala kuvuselela ukukhiqizwa kwesiprotheni "esiphuthumayo," evuselela izicubu ezonakalisiwe. Owesibini uhlanganisa amanzi, okungukuthi, asebenza njenge-lubricant. Lezi zilungiselelo ezivela kumalunga zihloselwe ukusetshenziswa ngaphakathi, kanti namanje zisetshenziswe ngendlela ye-injection endaweni ehle kakhulu. Inkambo yokwelapha ihlala izinsuku ezingu-10 futhi, uma kudingeka, ingabuyekezwa.
Amavithamini avela kumalungu
Ukuvuselelwa kwe-cartilage ne-bone material, tocopherol, i-carotene, i- vithamini B. Phakathi kwamaminerali kungatholakala i-calcium, i-phosphorus, i-zinc. Labo abafisa ukwazi ukususa i-crunch kumalunga, unganika iseluleko ukuvula amehlo akho kulezi zithako zokudla njenge:
- "Glucosamine forte." Ukubunjwa kwalo kusetshenziselwa i-glucosamine, i-chondroitin, izimpande zotshani, ukuhlunga kukaDeveli, u-shark cartilage okukhipha, njll.
- "I-Collagen Ultra". Ukwengeza okusekelwe ku-collagen.
- "Ingoi Enti." Le mpilisi ye-crunch emajoyini iqukethe ukukhishwa kwe-bamboo, i-glucosamine, i-chondroitin, njll.
- "I-Calcemin", "i-Arthro Complex", "i-ArtriVit". Lawa ama-vitamin supplements.
Amalungu okuhlunga - amakhambi abantu
Ngesikhathi esiyinkimbinkimbi, lapho ubuhlungu nokuvuvukala kunganikeli ukunyakaza okujwayelekile futhi kwandisa kakhulu izinga lempilo, sebenzisa ukucindezela ukwelashwa kwendawo, izindlela zokupheka ezihlanganisa imithi yabantu. Nazi ezinye zazo:
- Sika iqabunga leklabishi ngamanzi abilayo, nquma bese wengeza uju oluncane. Ukumboza indawo ethintekile nge-compound, ukumboze nge-cellophane, phezulu nge-bandage bese uyigqugquzela ngento ethile efudumele. Yenza ubusuku nsuku zonke.
- Amakhambi omphakathi we-crunching emajoyini afaka nokusetshenziswa kwe-oatmeal okuphekwe emanzini alula noma ubisi ngaphandle kasawoti. Ngendlela efudumele, isetshenziselwa endaweni ethintekile, ehleliwe ne-polyethylene, bese ibhaja futhi ishiye isigamu sehora.
- Nge-crunch emajoyini nasezinhlungwini zizobhekana nesinhlanganisela se-diesel namafutha a-fir ku-1: 2. Thetha endaweni ethintekile ebusuku nsuku zonke.
Hlanganisa ukudla okuhlangene
Ngalesi sifo kubalulekile ukunamathela ezimisweni zokudla okunempilo . Lokhu kuyoba ukuvimbela isisindo esiningi, okuvame ukubangela ukuvuvukala kwamajoyina. Kubalulekile ukwenqaba ukudla okunomsoco, kanye nokubhema, okushisayo, okuthosiwe, okunamafutha. Ukudla ubuhlungu emalungeni kuhilela ukusetshenziswa kokudla okune-calcium - ubisi kanye nobisi oluvuthiwe. I-phosphorus ingatholakala ezinhlanzi, kanye ne-zinc kusuka kumantongomane, imbewu yamatsheni, izilwane zasolwandle. Isimo se-cartilage nama-tendon sithonywa kakhulu yizilimo, imifino nezithelo. Futhi kubaluleke kakhulu ukuphuza amanzi amaningi.
Hlanganisa emajoyini - ama-gymnastics
Nale nkinga kuyasiza ukwenza imisebenzi elandelayo:
- Ngesikhundla sokuma, yenza ukujikeleza kwezandla, ngenkathi ujika ikhanda ngakwesobunxele nakwesokudla ngenkathi ujika.
- Ukuzivocavoca kwe-crunching kumajoyina kufaka ukunyakaza kokujikeleza kwe-trunk, okwenziwe ku-amplitude esiphezulu.
- Esikhundleni sokuma, ulethe umlenze, uguqe ngamadolo, uye esiswini bese uyilungisa okwesikhashana. Phinda omunye umlenze.
- Emile esihlalweni futhi esebenzisa umhlane wakhe wokulungisa, yenza ukuphonseka ngezinyawo.