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Ngaba wakha weva iintlungu ngequbuliso kwimisipha yakho, ngaphandle kwesizathu sangaphandle? Unokuhamba okanye ulale, kwaye iintlungu ngequbuliso ziyanyuka zikuvuse ebuthongweni, ezibuza ukuba ibangelwe yintoni le ntlungu. Zenzeka kakhulu emathangeni, iinyawo kunye nezihlunu zethole, kwaye nangona zingabeki mngcipheko omkhulu kwimpilo yakho iyonke, inokucaphukisa kwaye ikhathaze.
Ukuxhuzula kwezihlunu kukungazibandakanyi kwaye ngesiquphe unciphiso lwemisipha yakho nangaphezulu kwaye kunokubangela iintlungu [1] . Intlungu ekhawulezileyo nebukhali, ehlala kwimizuzwana embalwa ukuya kwimizuzu eli-15, lolona phawu luxhaphakileyo lwenkampu yesihlunu [Mbini] .
Iintlanzi zemisipha zinezizathu ezininzi. Ezinye iinkampu zibangelwa kukusetyenziswa gwenxa kwezihlunu zakho (ukwenza umthambo), ngelixa ukwenzakala kunye nokuphelelwa ngamanzi emzimbeni kunokubangela necramp [3] . Amanqanaba asezantsi e-calcium, i-potassium, isodiyam kunye nemagniziyam emzimbeni nazo zinokuxhuzula kwezihlunu. Kwakhona, ukunikezelwa kwegazi elisezantsi emilenzeni nasezinyaweni kunokubangela ukuba ucinezeleke kwezo ndawo xa usenza umthambo, hamba [4] .
Kweminye, iimeko zonyango ezinje ngokunyanzeliswa kwemithambo-luvo yomnqonqo, ukusilela kwezintso, ukukhulelwa, ukunxila, njl.njl nako kunokubangela izihlunu zemithambo [5] . Izihlunu zemithambo zihlala zingenabungozi kwaye azifuni nyango, njengoko zinokunyangwa ngamayeza akhawulezileyo nelula.
Namhlanje, siza kujonga ezinye iindlela ezifanelekileyo zokunyanga ekhaya kwizikram.
Phawula Unyango lwasekhaya lunokusetyenziselwa ukuxilwa kwemisipha okubangelwa kukuzilolonga kakhulu kunye nezinye izinto ezincinci, kwaye akufuneki ukuba ithathelwe ingqalelo kwizikrufu zemisipha ezibangelwa zizimo zempilo ezinje ngokusilela kwezintso, uxinzelelo lwemithambo-luvo njl.
1. Ingcinezelo ebandayo
Olunye lolona nyango lusemagqabini ekhaya ukukhupha izihlunu, unyango olubandayo okanye ingqele ebandayo ibandakanya ukufaka umkhenkce okanye ukubanda kwindawo eyenzakeleyo ukufumana isiqabu [6] . Ihlala isetyenziselwa ukunciphisa iintlungu zemisipha ezibangelwa kukonzakala kwezemidlalo. Ukufaka isicelo sokucinezelwa okubandayo kunokunciphisa ukukrala kwemisipha kunye noxinzelelo lwezihlunu [7] .
- Songa iityhubhu zomkhenkce ezimbalwa kwitawuli kwaye uyisebenzise kwindawo echaphazelekayo kangangemizuzu eli-10 ukuya kweli-15.
- Phinda oku amaxesha ambalwa ngosuku.
2. Unyango lobushushu
Unyango lobushushu lubandakanya ukusetyenziswa kweepakethi ezishushu kwindawo echatshazelwe ziinkampu. Ukufaka ipakethe yobushushu kwindawo echaphazelekayo yemilenze kunceda ukukhulula izihlunu eziqinileyo kunye nokuthomalalisa iintlungu [8] .
- Beka iphedi yokufudumeza (engatshisi kakhulu) kwindawo yokuxinana.
- Yisebenzise ngokulinganayo imizuzu eli-15 ukuya kwengama-20.
3. Ukuphulula
Isisombululo esivumelanayo solunye uhlobo lwentlungu, ukugcoba indawo apho iicramps zikhona kunokunceda ukukhuthaza ukubuyiswa ngokukhawuleza kumonakalo wemisipha obangela intlungu yomlenze. Ikwaphucula ukujikeleza kwegazi emilenzeni [9] .
- Hlikihla ikhokhonathi eshushu okanye ioyile yemastadi kwindawo echaphazelekayo.
- Ukuphulula imizuzu eli-10 kwaye ukwenze oku kathathu ngemini.
4. I-Epsom Ityuwa Bath
Isimbiwa esivela ngokwendalo, i-Epsom ityuwa inceda ukunciphisa ukudumba kwezihlunu zemisipha kunye nokuthomalalisa iintlungu zezihlunu ezibangelwa ziinkampu, kwaye incede ekunciphiseni uxinzelelo [10] . Ikwanciphisa iintlungu zemisipha kwimeko engapheliyo njenge-fibromyalgia.
- Ukuhlamba ukongeza i-1-2 yeekomityi zetyuwa ye-Epsom kwibhafu yobungakanani obuqhelekileyo egcwele amanzi ashushu okanye ashushu.
- Phumla kuyo imizuzu eli-15 ukuya kwengama-30.
5. I-Apple Cider Vinegar
Olu lolunye lolona nyango lusebenzayo lokufumana isiqabu esikhawulezileyo kwizikrufu zemisipha [Shumi elinanye] . Iimpawu ezichasayo zokudumba kunye neentlungu zokuthomalalisa iviniga yeapile cider ayinakukunika kuphela isiqabu kwiintlungu zemisipha ezibangelwa ziinkampu kodwa ikwathintele ekuphindaphindeni [12] . Ukusetyenziswa kwewayini yeapile cider iviniga (ACV) njengeyeza lokunyanga inkampu yezihlunu ixhaswa yinto yokuba inkampu isoloko iluphawu lokuba uphantsi kwi-potassium ne-apile cider iviniga ityebile kwi-potassium.
Ukuhlamba i-ACV
- Yongeza iikomityi ezi-2 zeviniga eluhlaza ye-apple cider kwibhafu yamanzi.
- Gcoba umlenze ochaphazelekayo imizuzu engama-30.
Isiselo se-ACV
- Xuba amacephe amabini apile cider iviniga kunye ithisipuni enye yobusi kwiglasi yamanzi ashushu.
- Xuba kakuhle usele.
6. ICayenne Pepper
Inayo i-capsaicin, ethomalalisa iintlungu ezibangelwe kukukrala kunye nokukhathazeka kwezihlunu ngokubanzi [13] . ICapsaicin sisihlunu sendalo sokuphumla esicetyiswayo kubantu abane-fibromyalgia kunye irheumatoid Arthritis [14] .
- Unokwenza i-paste yakho ngokudibanisa i-1/4 ukuya kwi-1/2 itispuni yepepile ye-cayenne ngekomityi enye yomnquma okanye (eshushu) yeoyile yekhokhonathi.
- Thambisa irubhi kwindawo echaphazelekayo, kwaye uhlambe izandla zakho emva kokufaka isicelo.
Phawula : Gcina irabha kude kwamehlo akho, impumlo kunye nomlomo njengoko kuya kubangela ukucaphuka.
7. I-oyile yekholeji
Izifundo zibonisa ukuba ii-clove zizinto ezisebenzayo ezinceda ukuhamba kwegazi kuloo ndawo kwaye zinceda ukunciphisa iintlungu ezibangelwa ziimpawu zemisipha [Shumi elinantlanu] . I-Clove oil iyaziwa nangeempawu zayo ezichaseneyo nokudumba kwaye oku kunceda ukubonelela ngesiqabu kwintlungu.
- Thatha amathontsi ambalwa yeoyile ye-clove uze uyifudumeze.
- Gcoba ngobunono kwimisipha echaphazelekayo kwaye uhlikihla ummandla.
8. Ioyile yeRosemary
Enye ioyile efanelekileyo yokubonelela ngoncedo kwizikrufu zemisipha yioyile ye-rosemary. Uninzi lweoyile olufunekayo lunezinto ezichasene nokudumba kunye neempawu zokuthomalalisa iintlungu kunye nokuthanjiswa kusetyenziswa ezi kunokunceda ekuthomalaliseni iintlungu ezibangelwa ziinkampu zezihlunu [16] . Kwakhona ivumba leeoli ezifanelekileyo liyanceda ekuphumleni okunzulu okuphilisa kwendalo komzimba.
- Thatha amathontsi ambalwa we-lavender ebalulekileyo yeoyile emva koko uyifudumale.
- Yihlambe kancinci kwimisipha echaphazelekayo kwaye uhlikihla indawo echaphazelekayo yinkampu.
9. Magnesium
Amanqanaba asezantsi e-magnesium emzimbeni anokukhokelela kubuhlungu obuqhelekileyo bemisipha kunye neekram zesisipha. Thatha isongezelelo semagniziyam (qhagamshelana nogqirha kuqala). Ungaqala ngokubandakanya ukutya okuphezulu kwimagnesium ekudleni kwakho [17] .
Eminye yemithombo yokutya ephezulu yemagniziyam yimilasi, isikwashi kunye nembewu yethanga (i-pepitas), isipinatshi, iswiss chard, umgubo wecocoa, iimbotyi ezimnyama, imbewu yeflakisi, iimbewu zesesame, iimbewu kajongilanga, iiamangile kunye neecashews.
10. Ijusi yeCherry
Ijusi yetsheri egxile kunceda ekuthomalaliseni ukuxhuzula kwezihlunu njengoko ii-antioxidants ezifumaneka kwiitsheri ezibizwa ngokuba zii-anthocyanins kukholelwa ukuba zisebenza ngokunciphisa ukudumba [18] . Oku kuya kusiba yinzuzo kwiimfumba zemisipha ezibangelwa kukuzilolonga.
Zama ukusela i-tart cherry juice kwiintsuku zokuzilolonga ngenxa yeentlungu ezincinci kunye nokuvuvukala.
11. Iingubo zelinen
Amanye amayeza anezenzo ezichaseneyo nokudumba kunye nokuthomalalisa. Ngelixa i-herbal liniment (isicatshulwa esiqinileyo semifuno esetyenziswe njenge-lotion, i-gel okanye i-balm) inako ukungena esikhumbeni nakwizicubu kwaye incede ekuphiliseni [19] .
I-Chamomile, i-eucalyptus, i-rosemary njl njl bezisetyenziswa ukusukela kwiminyaka yokunyanga inkampu yezihlunu. I-Lavender kunye neRose Mary baziwa kakhulu ngefuthe labo le-aromatherapy bayathomalalisa xa lisetyenziswa eluswini kwaye bayayekelela ukuxhamla kunye necramp ekufunxweni yimisipha [Amashumi amabini] .
Kwinqaku lokugqibela…
Unako ukuthintela ukuqala kweekram xa uzihambisa ngamanzi kunye nokuphelelwa ngamanzi emzimbeni sesinye sezizathu eziphambili zokuba nezihlunu. Ukuzilolonga kancinci kwezihlunu kunokunceda ekuthomalaliseni iintlungu.
Kuya kufuneka uyazi ukuba ukutya i-mustard okanye ukusebenzisa ioyile yemastadi ekutyeni kwakho akuyi kukunceda ukubonelela ngoncedo olukhawulezileyo kwizikhukula zemisipha njengoko izakha-mzimba kumastadi zingangeni kwigazi lakho ngokukhawuleza ngokwaneleyo ukuba zitshintshe ii-electrolyte zegazi kunye nokuthomalalisa imithambo-luvo.
