Ikram esihlala siyithetha ibizwa ngokuba kukuqhawuka kwezihlunu emayeza.Ukuyibeka ngokulula, kukucutheka okugqithisileyo okubangelwa yimincili egqithisileyo.
Nokuba ulele, uhleli okanye umile, unokuba neekram kunye neentlungu eziqatha.
Kutheni iicramps?
Ekubeni ininzi yeekrampe zizenzekelayo, izizathu zobuninzi be "cramps" azicaci.Okwangoku, zintlanu izizathu eziqhelekileyo zeklinikhi.
Ukunqongophala kwecalcium
Ukunqongophala kwecalcium ekhankanywe apha asikokunqongophala kwecalcium emathanjeni, kodwa kukunqongophala kwecalcium egazini.
Xa ukuxinwa kwe-calcium egazini kuphantsi kakhulu (<2.25 mmol / L), i-muscle iya kuba nemihlali kakhulu kwaye i-spasm iya kwenzeka.
Kubantu abasempilweni, ischemic calcium inqabile.Ngokuqhelekileyo kwenzeka kubantu abanezifo ezinzima zesibindi kunye nezintso kunye nokusetyenziswa kwexesha elide le-diuretics.
Umzimba uyabanda
Xa umzimba ushukunyiswa yingqele, izihlunu ziya kugoba, nto leyo ebangela ukuba kubekho iicramps.
Lo ngumgaqo wemilenze ebanda emilenzeni ebusuku kunye neentlanzi ezingena nje kwi-swimming pool kunye nokushisa kwamanzi aphantsi.
Ukuzilolonga ngokugqithisileyo
Ngethuba lokuzilolonga, umzimba wonke ukwimeko yoxinzelelo, imisipha iyancipha ngokuqhubekayo ngexesha elifutshane, kwaye i-metabolites ye-lactic acid yendawo yanda, eya kuvuselela i-cramps yethole.
Ukongeza, emva kokuzivocavoca, uya kubila kakhulu kwaye ulahlekelwe yi-electrolyte eninzi.Ukuba awuwazalisi amanzi ngexesha okanye uzalise amanzi acocekileyo kuphela emva kokubila kakhulu, kuya kukhokelela kukungalingani kwe-electrolyte emzimbeni kwaye kukhokelela kwiicramps.
Ukungahambi kakuhle kwegazi
Ukugcina i-posture ixesha elide, elifana nokuhlala kunye nokuma ixesha elide, kunye nokunyanzeliswa kwemisipha yendawo kuya kubangela ukungahambi kakuhle kwegazi lendawo, ukungonelanga kwegazi le-muscle, kunye ne-cramps.
imeko ekhethekileyo
Ukufumana ubunzima ngexesha lokukhulelwa kuya kubangela ukungahambi kakuhle kwegazi kwimilenze ephantsi, kwaye ukunyuka kwemfuno ye-calcium yimbangela ye-cramps.
Imiphumo emibi yeziyobisi nayo inokukhokelela kwiintlungu, ezifana neziyobisi ezichasene ne-antihypertensive, i-anemia, iziyobisi ze-asthma, njl.
Iingcali ziyakukhumbuza: ukuba ukhe wane cramps ngamaxesha athile, akukho mfuneko yokuba ukhathazeke kakhulu, kodwa ukuba usoloko une cramps kwaye ichaphazela ubomi bakho obuqhelekileyo, kufuneka uye esibhedlele ngokukhawuleza.
Iintshukumo ezi-3 zokukhulula ama-cramps
Ukuphelisa iintlungu zeminwe
Intende yezandla phezulu, phakamisa ingalo yakho ibe caba, cofa umnwe ocutheneyo ngesinye isandla, kwaye ungagobi ingqiniba yakho.
Nciphisa imilenze ebuhlungu
Gcina iinyawo zakho kunye, ingalo kude nodonga, beka iinzwane zakho kwicala elimxinwa eludongeni, ngqiyama phambili, kwaye uphakamise izithende zakho kwelinye icala.
Ukuphelisa ukukrala kweenzwane
Khulula imilenze yakho kwaye ucinezele isithende solunye unyawo kuzwane oluxineneyo.
Iingcebiso zeengcali: ezi ntshukumo zintathu zingentla zinokolulwa ngokuphindaphindiweyo de izihlunu ziphumle.Le setethi yezenzo ingasetyenziselwa ukuthintela iikram kubomi bemihla ngemihla.
Nangona izizathu ezininzi zokukrala zingacacanga, kusekho ezinye iindlela zokuzithintela ngokonyango olukhoyo lweklinikhi:
Uthintelo lokukrala:
1. Zigcine ushushu, ingakumbi xa ulele, musa ukuwuvumela umzimba wakho ugodole.
2. Gwema umthambo ogqithisileyo kwaye ufudumale kwangaphambili ngaphambi kokuba usebenze ukunciphisa ukuvuselela ngokukhawuleza kwemisipha.
3. Gcwalisa amanzi emva kokuzivocavoca ukunciphisa ilahleko ye-electrolyte.Unako kwakhona ukucwina iinyawo zakho emanzini ashushu ukukhuthaza ukuxutywa kwe-lactic acid kunye nokunciphisa iikram.
4. Yidla ukutya okuninzi okuqukethe i-sodium, i-potassium, i-calcium kunye ne-magnesium, kunye nokongeza iiminerali eziyimfuneko, ezifana neebhanana, ubisi, iimveliso zeembotyi, njl.
Ngamafutshane, ayizizo zonke iikram "eziyintsilelo ye-calcium".Kuphela ngokwahlula oonobangela sinokuthi sifezekise uthintelo lwezenzululwazi ~
Ixesha lokuposa: Aug-27-2021