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Intlungu yonyawo kukungonwabi okanye iintlungu nakweyiphi na indawo yonyawo njengezithende, iinyawo okanye iinzwane. Inokuba nobulali okanye inzima kwaye ixeshana okanye ihlale ixesha elide. Izinto ezininzi zibangela iintlungu ezinyaweni ezinje ngokunxiba izithende eziphakamileyo, imisebenzi yomzimba eyomeleleyo kunye neemeko zonyango ezinje ngesifo samathambo, ukutyeba kakhulu, ukonakala kwemithambo-luvo, isilonda seenyawo, ii-callus, igawuthi, iintsumpa nezinye ezininzi.
Unyango lwasekhaya ikakhulu luphantsi kweemeko zentlungu yeenyawo. Banokunceda ekuthomalaliseni ukungakhululeki kunye neentlungu ezincinci ezinyaweni, ngakumbi ezingabangelwa ziimeko eziphantsi. Ukuba unobangela wentlungu yeenyawo yimeko esele ikho, ingcali yezonyango inokucebisa ukuba kusetyenziswe la mayeza asekhaya ukulawula iimpawu. Jonga unyango olukhuselekileyo nolusebenzayo lwentlungu yeenyawo.
1. Isiphithiphithi
Isifundo sixhasa ukusebenza kwe-curcumin, ikhompawundi efumaneka kwi-turmeric ngokuchasene nentlungu enxulumene ne-arthritis. Imisebenzi echasene nokuvuvukala ye-turmeric inokunceda ukunciphisa iintlungu zokudumba kwamalungu kunye namathambo kunye neempawu ezinxulumene nokuthamba, ukuqina nokudumba. [1]
Kwenziwe ntoni: Faka i-turmeric kwizidlo zakho zemihla ngemihla. Sebenzisa i-8g / ngosuku (umda ophezulu) we-curcumin. Isifo samathambo, idosi ye-2g / ngosuku iyacetyiswa. [1.1]
2.Ijinja
Kwisifundo, i-ginger compress ibonakalisile ukwanda kokuqina (ubhetyebhetye) emzimbeni womthathi-nxaxheba olandelwa kukuhamba okuphucukileyo kunye nokuma komzimba kunye namalungu oxolo onyawo. Oku kubonisa ukuba ijinja ingasetyenziswa njengendlela yokonyango enokubakho ukunyanga iintlungu ezinyaweni. [Mbini]
Kwenziwe ntoni: Okokuqala lungiselela i-ginger compress. Hlikihla iqhekeza elincinci uze ulifake kwisitya. Thela ngeenxa zonke iikomityi ezimbini zamanzi ashushu kwisitya kunye neetbsp ezimbini zesinamon powder kwaye ushiye umxube okwethutyana. Gcoba isiqwenga selaphu kwisisombululo, khama amanzi agqithisileyo kwaye ufake unyawo. Phinda inkqubo ejikeleze imizuzu eli-10-15, ubuncinci kathathu ngemini.
3. I-Apple Cider Vinegar
I-Apple cider viniga (ACV) iqulethe iipesenti ezi-5-6 ze-acetic acid. Isifundo sithetha ngomdlali webhola ekhatywayo oneminyaka eli-15 ubudala nge-plantar fasciitis (ukudumba emazantsi onyawo) ophathwe ngempumelelo nge-acetic acid iontophoresis kwisithuba seeveki ezintandathu, kungekho mqondiso weempawu ezibuyayo de kube kulandelelwa kwakhe ezimbini iinyanga. Olu phononongo lunika umbono wokuba i-ACV inokuba lolunye lolona nyango lwasekhaya lokunciphisa iinyawo ezibuhlungu. [3]
Kwenziwe ntoni: Nokuba usebenzisa i-tsp ye-ACV ngobusi ntsasa nganye okanye uzifake kwisisombululo se-ACV kunye namanzi ngelixa uhlamba ubuncinci imizuzu engama-30. Yipule ngamanzi abandayo.
4. Umkhenkce
I-Plantar fasciitis (PF) yintlungu eqhelekileyo yeenyawo ebangelwa kukuhamba ixesha elide, ukubaleka okanye ukuma. Isifundo sibonisa ukuba i-ice massage onyaweni inokunceda ukunciphisa iintlungu ezibangelwa yi-PF. [4]
Kwenziwe ntoni: Qengqa itoti enomkhenkce ngeenyawo zakho ezibuhlungu ukuya kuthi ga kwimizuzu emihlanu okanye elishumi ngemini. Qengqeleka ngoxinzelelo olulinganiselweyo. Unokuthatha iipakethe zomkhenkce kwaye uthambise unyawo lwakho.
5.Igalikhi
Kuhlolisiso, izigulane ezingama-78 ezinezifo ezithintekayo (i-PAOD) zanikwa i-powder powder (400 mg) ngomlomo kabini imihla ngemihla. I-PAOD yimeko apho imithambo yegazi imxinwa khona kwaye ibangele ukunciphisa ukunikezelwa kwegazi kumalungu abangela iintlungu ezinyaweni.
Isiphumo sibonisa ukuphuculwa kweentlungu zonyawo lwabo ngelixa behamba emva kolawulo lwegalikhi kangangeeveki ezilishumi elinambini. Oku kubonisa ukuba igalikhi inokuba yenye yezona zilungiso zilungileyo zasekhaya zokuphelisa iintlungu ezinyaweni ezinxulunyaniswa nePAOD [5] Uphononongo luye lwakhankanya ukuba ixesha lokunyanga iintlungu ezinyaweni ngegalikhi linokufumana ngaphezulu kweeveki ezili-12.
Kwenziwe ntoni: Sityumza ii-clove ezimbalwa zegalikhi uze uzixube ne-mustard / i-olive oil. Hlikihla indawo ngomxube. Unokongeza inani elincinci legalikhi elityumkileyo emanzini afudumeleyo kwaye ungene ngonyawo oluchaphazelekayo malunga nemizuzu engama-30.
6. lwemostade
Uphononongo lubonisa ukuba isardard inokusetyenziselwa ukubonelela ngoncedo kukuphazamiseka okuninzi. Inceda ukunciphisa iintlungu kumalungu amalungu abangelwa kukuphazamiseka kwamathambo. I-Mustard ikwasetyenziswa njenge-analgesic ukunyanga iintlungu kunye nokudumba kwiimeko ezininzi. [6] Ke ngoko, inokusetyenziswa njengeyeza elisebenzayo.
Kwenziwe ntoni: Thatha ibhafu yemilade eshushu ngokudibanisa iunun enye yembewu yemostade kwindawo yokuhlambela. Yongeza imbewu imizuzu emihlanu ngaphambi kokuhlamba. Cwina iinyawo ezichaphazelekayo malunga nemizuzu engama-30 kwaye uphumle.
7. I-Epsom ityuwa
Elinye igama le-Epsom ityuwa yi-magnesium sulfate. Yenziwe ngemagniziyam, ioksijini kunye nesulphate. Isifundo sibonisa ukuba ityuwa ye-Epsom ibonelela ngesiqabu ngokuchasene nentlungu kunye nokudumba. Impembelelo yayo ye-analgesic ikwanceda ukunyanga isilonda seenyawo kunye nentlungu yeenyawo kubantu abaneswekile. [7]
Isilumkiso, ityuwa ye-Epsom yahlukile ekuphekeni ityuwa kwaye inokubangela iziphumo ezingathandekiyo (esiqhelekileyo isifo sohudo) ukuba zithathwe ngokungalunganga ngomlomo.
Kwenziwe ntoni: Ukongeza iityuwa ze-Epsom emanzini kukhupha i-magnesium efunxwa ngumzimba kwaye inike isiqabu kwintlungu. Yongeza ityuwa emanzini afudumeleyo kwaye ungene ngonyawo malunga nemizuzu engama-20 ukuya kwengama-30.
8. Ioyile yeentlanzi
I-Omega-3 fatty acids kwioyile yentlanzi ineempawu zokuthomalalisa iintlungu kunye nokuchasana. Inceda ukunciphisa ukudumba kunye nentlungu ebangelwe kukulimala kwentliziyo. Ioyile yeentlanzi inokunceda ekunyangeni iintlungu ezinyaweni ezibangelwa ngenxa yeengxaki ezinje ngeheripheral neuropathy, imeko ebonakaliswa bubundindisholo, iintlungu kunye nokuba buthathaka ezinyaweni nasezandleni. [8]
Kwenziwe ntoni: Sebenzisa ukutya okutyebileyo kwi-omega-3 fatty acids ezinje nge salmon kunye neembatyisi. Unokuthatha izongezo zeoyile yeentlanzi emva kokudibana nogqirha.
9. I-Vitamin D.
Ukusilela kweVitamin D kunxulumene nokuphazamiseka okuninzi okufana ne-PF, iintlungu zedolo kunye nentlungu yomqolo. Iingxaki ezinyaweni zixeliwe nakwizifo seswekile ezinamanqanaba asezantsi e-vithamini D. Ukutya ukutya okunovithamin D kunokunceda ukunciphisa iintlungu ezinyaweni ezinxulumene nesifo seswekile. [9]
Kwenziwe ntoni: Ukukhanya kwelanga ngowona mthombo weevithamini D. Sebenzisa ukutya okunje ngeentlanzi ezinamafutha, itshizi, izikhupha zamaqanda, amakhowa kunye novithamini D oziinkozo zomeleleyo.
10. Isoda yokubhaka
Uphononongo lubonisa ukuba ukubhaka isoda kunye nezinye iioyile ezifanelekileyo kunokunceda ekunyangeni usulelo olubuhlungu lonyawo ngokuthintela ukukhula kweentsholongwane. Ke ngoko, isoda yokubhaka ingaluncedo kunyango lwasekhaya ekunyangeni iintlungu ezinyaweni ezinxulunyaniswa nosulelo lweenyawo ezinjengembaleki. [10]
Kwenziwe ntoni: Phalaza malunga nesiqingatha sendebe emanzini okubhaka emanzini kwaye thambisa unyawo imizuzu engama-30.
11. I-oyile yeSesame
Ioyile yeSesame (iTil ka tel) inezibonelelo ezininzi zonyango kunye nomsebenzi wayo wokuchasana nokuqaqamba yenye yazo. Le ndawo yeoyile inokunceda ukunciphisa iintlungu zonyawo kunye nentlungu ebangelwe ngamanxeba. [Shumi elinanye]
Kwenziwe ntoni: Massage unyawo ngeoyile yesesame qho ebusuku ngaphambi kokuba ulale.
12. Ioyile yeOlive
I-Osteoarthritis ixhaphakile kubantu abalupheleyo ebonakaliswa ziintlungu kunye nokudumba kwamalungu. Uphononongo lubonisa ukuba ioyile yomnquma ithintela ukudumba ngenxa yobukho beepolphenol. Oku kunika umbono wokuba ioyile yomnquma inokunceda ekufumaneni isiqabu kwiintlungu zonyawo. [12]
Kwenziwe ntoni: Lungiselela ukutya ngeoyile ye-olive. Le yeyona ndlela ilungileyo yokufumana izibonelelo zeoyile.
13. Iichili pepper
Iichili pepper ziqulathe ikhompawundi esebenzayo ebizwa ngokuba yi-capsaicin esebenza kakhulu kulawulo lweentlungu. Uphononongo lubonisa ukuba ukulawulwa kwe-capsaicin kwizigulana ezinentlungu ye-neuropathic kunceda ekufumaneni isiqabu ixesha elide. Oku kubonisa ukuba i-chili pepper ingasetyenziswa njenge ndlela yokunyanga iintlungu ezinyaweni ezinxulumene ne-nerves. [13]
Kwenziwe ntoni: Sebenzisa iipepile kwizidlo zakho. Ungazongeza kwii-curry zakho, isaladi okanye iisendwitshi.
14. I-oyile yesilumko
I-Clove oyile ine-antimicrobial kunye ne-anti-inflammatory esebenzayo ngokuchasene neentlobo ezininzi zeentsholongwane. Ezi microbes zinokubangela iintlobo ezininzi zosulelo lolusu ezinje ngeenyawo zembaleki okanye amanxeba, zibangele iintlungu ezinyaweni.
Ukuphiliswa kosulelo kunye namanxeba kunokulawulwa ngokulula ngeoyile ye-clove kunye nokuphucula iintlungu kunye nokudumba. Oku kunika umbono wokuba ioyile ye-clove ingasetyenziselwa ukunyanga iintlungu zonyawo ezinxulunyaniswa nosulelo okanye ukudumba. [14]
Kwenziwe ntoni: Hlanganisa amathontsi ambalwa eoyile ye-clove kunye neoyile ephetheyo (ikhokhonathi. Iavokhado / ialmond / ioyile yeapilkosi okanye nayiphi na into yokuthambisa) kwaye ufake isicelo kummandla ochaphazelekayo.
15. I-oyile yeLavender
I-oyile ye-lavender ebalulekileyo isetyenziswa ngokubanzi kwi-aromatherapy okanye kwi-massage yokulawula iintlungu. Ziyasebenza ngokuchasene neentlobo ezininzi zentlungu engapheliyo, nokuba yintlungu yonyawo, umqolo obuhlungu okanye iintlungu zomzimba. Ke ngoko, ioyile ye-lavender inokusetyenziselwa ukunciphisa iintlungu ezinyaweni ekhaya. [Shumi elinantlanu]
Kwenziwe ntoni: Hlanganisa amathontsi ambalwa eoyile ye-lavender kunye neoyile ephetheyo kwaye ufake unyawo oluchaphazelekayo.
16. Ioyile yeChamomile
Ioyile ye-Chamomile ilungile ekunyangeni iintlungu ezinxulumene nokudumba okanye ukuphazamiseka kwamathambo. I-flavonoids kunye ne-polyphenols kwioyile zinceda ukunciphisa iintlungu kunye nokudumba okunxulumene ne-neuralgia, amanxeba, izinto zokuvuvukala kunye nezinye ezininzi. Ioyile ye-Chamomile inokunceda ukunyanga iintlungu ezinyaweni ezibangelwe zezi zinto zichazwe ngasentla. [16]
Kwenziwe ntoni: Yongeza amathontsi ambalwa eoyile ye-chamomile emanzini afudumeleyo. Gcoba isiqwenga selaphu kwaye usebenzise ngaphezulu kweenyawo ezichaphazelekayo.
17. I-oli yeEucalyptus
Isifundo sibonisa ukuba ioyile ye-eucalyptus inokulwa nentlungu kwaye idumbe ngokufanelekileyo ngexesha elifutshane. Umsebenzi wayo wokuchasana nokudumba ubonakalisa ifuthe elihle kwiintlobo ezininzi zentlungu, ngakumbi ezo zinxulumene nesifo samathambo. Oku kubonisa ukuba i-eucalyptus inokunceda ukunciphisa iintlungu zonyawo. [17]
Kwenziwe ntoni: Yongeza ioyile ye-eucalyptus kwioyile ephetheyo kwaye ufake unyawo oluchaphazelekayo.
Ezinye iindlela zokuNyanga iintlungu ezinyaweni
● Yenza umthambo wolula ujolise elunyaweni lwakho. Oku kuyakukhuthaza ukuguquguquka nokuhamba kwegazi kunye nokunciphisa iintlungu okanye ukudumba.
● Ukuba uya ejimini, yenza imithambo eya komeleza iinyawo zakho ukuthintela iintlungu ezizayo.
● Sebenzisa inkxaso ye-arch ukubonelela ngenkxaso epheleleyo kunyawo lwakho.
● Nxiba isihlangu esifanelekileyo, ungakhululi kakhulu okanye ungqine kakhulu njengoko zombini zinokubangela iintlungu ezinyaweni.
● Kulumkele ukuthomalalisa iintlungu okanye amayeza e-OTC. Kuqala, thetha nengcali yezonyango emva koko uye kubo.
● Hlikihla unyawo lwakho ngamaxesha athile ukuba ngaba umsebenzi wakho ubandakanya ukwenza umthambo kakhulu (njengeembaleki).
● Ukungabikho kwamanzi emzimbeni kunokubangela iintlungu ezinyaweni. Zifince ngokufanelekileyo suku ngalunye.
● Gcina ubunzima bomzimba usempilweni.
● Gcina iinyawo zakho zicocekile ngokuziqhelanisa nokucoceka kweenyawo.
Ii-FAQ eziqhelekileyo
1. Ndingenza njani ukuze iinyawo zam ziyeke ukuqaqamba?
Iminyaka. Zininzi iindlela onokwenza ngazo ukuba iinyawo ziyeke ukwenzakalisa. Massage unyawo oluchaphazelekayo ngeoyile ebalulekileyo ngokuyixuba kunye neoyile yenethiwekhi. Unokuntywila unyawo lwakho kwiityuwa ze-Epsom ngokukhawuleza. Funda inqaku ukuze wazi ngakumbi.
2. Kutheni le nto iintlungu zeenyawo zam zibuhlungu nje?
Iminyaka. Ubuhlungu emazantsi eenyawo bunokubangelwa zizizathu ezininzi ezinje ngokusilela kwe-vitamin D, ukutyeba kakhulu, isifo seswekile, ukonakala kwemithambo-luvo, isifo samathambo, usulelo kunye ne-fasciitis yesityalo. Dibana nengcali yezonyango ngezizathu ezichanekileyo kunye nonyango olungcono.
3. Ngaba iVicks VapoRub ilungile kwiintlungu zonyawo?
Iminyaka. IVicks VapoRub yimveliso esekwe kwintengiso enokunceda kwiintlungu zonyawo. Funda imiyalelo kwimveliso ngaphambi kokuyisebenzisa. Kungcono ukuya kunyango lwasekhaya njengokufaka unyawo kwiityuwa ze-Epsom, ukuphulula iioyile ezifanelekileyo, ukukhuhla umkhenkce kunye nabanye abaninzi abakhankanywe kweli nqaku.
USneha KrishnanAmayeza ngokubanziMBBS Yazi ngakumbi
