Kurara Utano
Back Clinic Kurara Hutsanana Chiropractic Team. Nzvimbo yakanaka yekurara inotonhorera, yakanyarara, uye ine rima. Zvisinei, tsvakurudzo yakaratidza kuti kurara kunopfuurira kunogona kukanganiswa nekusagadzikana kwekushisa kwekamuri, chiedza, uye ruzha. Vanamazvikokota vehutsanana hwekurara vangakurudzirawo kuti usarudze matiresi, mapiro, uye zvokuvata zvakasununguka, kuwedzera pakufambisa kana kuviga wachi inooneka. Izvi zvinotadzisa munhu akarara kuisa pfungwa dzake pakufamba kwenguva achiedza kukotsira. Dr. Alex Jimenez anotsanangura hutsanana hwekurara semhando dzakasiyana-siyana dzakasiyana-siyana dzinowanzodiwa kuti uwane hutano hwakakodzera hwekurara kuti usimuke nekuchenjerera kwezuva rose.
Kurara kwakakosha kuti munhu ave neutano hwepfungwa uye hwemuviri uye kugara zvakanaka nekuti hunoita basa rakakosha mukupora kwemuviri nekugadzirisa mabasa. Nokudaro, chiyero chakakosha chekurara ndechekuchengetedza maitiro ekurara nguva dzose. Maererano naDr. Jimenez, kudya kunorema usati warara, caffeine kana doro usati warara, uye kunyange kurara kusina kunaka kunoperekedzwa nemarwadzo uye kusagadzikana kunogona kuva tsika dzisina kuchena dzenguva dzose dzinogona kukanganisa kurara kwevanhu vakawanda. Naizvozvo, zvinyorwa zvakasiyana-siyana zvekurara uye hutsanana hwekurara zvinogona kubatsira kupa nzwisiso inobatsira yekuvandudza kurara uye hutano hwese.
by Dr Alex Jimenez Zvokudya , Kurara Utano
Kunzwisisa zvishuwo zveusiku zvingabatsira here vanhu vanogara vachidya usiku kuronga zvokudya zvinogutsa uye kusarudza tudyo tunovaka muviri?
Kudya Husiku
Kusvuta mushure mekudya kwemanheru uye kudya usiku kwakajairika uye hakuna kuipa; zvisinei, kusvusvura zvine mutsindo kunogona kubatsira munhu kunakidzwa zvechokwadi uye kunakidza tudyo. Chimbofunga zvimwe zvezvikonzero nei ungave uine nzara kana kusagutsikana zvachose mushure mekudya kwemanheru. Kuvandudza kukosha kwekudya kwekudya kwemanheru kunogona kuita kuti nzara yepakati pehusiku ishande mukuzadzisa zvinovaka muviri. Zvikonzero zvakajairika zvinosanganisira:
Kwete kusangana neiyo macronutrient chiyero panguva yekudya kwemanheru.
Kusanyatsogutsikana nekudya kwemanheru.
Kupera mvura mumuviri.
Macronutrient Profile
Kuwana huwandu hwakakodzera hwemakhahydrates, mafuta, uye mapuroteni panguva yekudya kwemanheru kwakakosha pakunzwa kugutsikana. Vakuru vanoda 130g yemacarbohydrates, 56g yeprotein, uye 3.7L yemvura zuva nezuva. Huwandu hwemafuta anodiwa hunosiyana, asi monounsaturated uye polyunsaturated mafuta ndiwo ane hutano zvakanyanya kudya, achibatsira muviri kunzwa kugutsikana. Ongororo dzinoverengeka dzinoratidza kuti kudya mapuroteni panguva yekudya kunoderedza nzara uye kunoderedza zvishuwo. (Kohanmoo, A. et al., 2020 )
Kusagutsa Kudya Kwemanheru
Chimwe chikonzero chinoita kuti vanhu vadye husiku ndechekuti havagutsikane nekudya kwemanheru. Kudya zvinogutsa zvinogona kubatsira pfungwa nemuviri kunzwa kuguta manheru ese.
Kuguta ndiko kunzwa kwekugutsikana kubva mukudya.
Zvokudya zvakakwirira mufiber nemafuta ane hutano zvinozivikanwa kubatsira kuburitsa kugutsikana.
Kana muviri wazara uye uchigutsikana, unoburitsa mahormone anoratidza kuuropi hapana chikonzero chekuramba uchidya.
Edza kuronga kudya kunovaka muviri kunonakidza chaizvo kudya.
Gadzira nguva yekubika nekubika nekudya chikafu chaunogona kunakidzwa nacho.
nemvura
Dzimwe nguva, kana muviri wapera mvura, unogona kunetseka kusiyanisa nyota nenzara. Somuuyo, vamwe vangadya nokuda kwokupera kwemvura. Izvi hazvisi nguva dzose zvakaipa, sezvimwe zvekudya, kunyanya zvokudya-zvakapfuma-mvura semavise nemimwe michero, zvinogona kupa hydration. Asi dzimwe nguva, vanhu havazivi kuti vari kuverenga zvisizvo nyota yemuviri wavo yenzara, uye vanosvika chero chikafu. Ivo vachiri kupererwa nemvura, saka vanoramba vachidya. Kana nzara ikaramba iripo mushure mekudya kwemanheru, inwa girazi remvura uye mirira maminetsi makumi maviri kuti uone kana izvo zvinokanganisa nzara.
Kuwedzeresa Nutrition
Kusvira usiku hakuna kuipa, asi kuchenjera kuronga kuve nechokwadi kuti muviri unowana kuenzana kwezvinovaka muviri.
Gutisa Zvido
Vakawanda vanoshuva chimwe chinhu chinotapira mushure mekudya kwemanheru kana kuti gare gare. Kudya chikafu chine hutano chinogutsa zvishuwo zvichabatsira kutanga mahormone anoudza muviri kuti wapedza kudya. Chengeta waunofarira michero nemiriwo kukurumidza kuruma kuti uwane kutapira uye fiber. Miriwo yakafanana nebhero tsvuku tsvuku uye karoti inopa kutapira uye crunchiness uye inogona kugutsa. Imwe mhiripiri tsvuku inopa 100% yevhitamini C inokurudzirwa zuva nezuva mumakori makumi maviri. (US Department of Agriculture. Agricultural Research Service. 2018 )
Zvokudya Zvinokurudzira Kurara
Zvokudya zvakasarudzwa zvinogona kukanganisa kurara. Zvose zviyo, walnuts, cherries, uye kiwi zvinowedzera serotonin uye kuderedza kushungurudzika kwehomoni cortisol. Makabhohaidhiretsi akaomarara ane melatonin, hormone inokonzera kunzwa hope. Snack yezviyo isarudzo ine hutano usati waenda kunorara. (Nisar, M. et al., 2019) Imwe tsvagiridzo inoratidza kuti chokoreti yakasviba yakapfuma mumagnesium uye inogona kubatsira kukurudzira kurara kwakanyanya. Zvisinei, inewo caffeine, iyo inogona kudzivisa kurara. Kana chokoreti yakasviba ichidiwa, ita shuwa kuti unoidya nekukurumidza manheru.
Alternative Nighttime Routine
Vamwe vanhu vanodya nekufinhwa husiku. Kuti izvi zvisaitika, vanhu vari muchikamu ichi vanofanirwa kuchinja maitiro avo. Heano matipi mashoma ekubatsira kugadzirisa maitiro ehusiku.
Hutano Mushure meKudya Kwemanheru
Enda kukurumidza kufamba mushure mekudya kwemanheru. Maminitsi gumi kusvika makumi maviri anogona kubatsira, sezvo kuita kwemuviri kunoratidza kusimuka kubva pakudya kwemanheru kuenda kune mamwe mabasa emanheru.
Inopawo muviri mukana wekunzwa kunzwa kuzara.
Zvekuzvivaraidza uye mamwe mabasa akareruka ekufungisisa anogona kubatsira kubvisa pfungwa pakudya.
Tarisa TV Nepfungwa
Vanhu vazhinji vanodya zvakanyanya husiku nekuti snacking inogona kuenderera mberi nekuenderera mberi kweterevhizheni.
Shandisa nzira dzakangwara uye dzine hutano hwekudyisa senge chikamu chekudzora.
Rangarira kunwa mvura pakati pekudya.
Gara uchishanda - mabasa akareruka kana zviitwa paunenge uchiona TV zvinogona kubatsira kudzivirira kudyisa.
Zorora Urare
Kusarara zvakakwana kwakabatanidzwa nekuwedzera kuda kudya. (Hibi, M. et al., 2017 )
Ita mabasa ekukurudzira kuzorora.
Kufungisisa kunogona kubatsira kudzikamisa pfungwa nemuviri.
Funga zvekuenda kunorara kare.
Achishandisa nzira yakabatanidzwa, Dr. Jimenez's Functional Medicine Team inotarisira kudzorera hutano uye kushanda kumuviri kuburikidza neNutrition uye Wellness, Functional Medicine, Acupuncture, Electro-Acupuncture, uye Sports Medicine protocol. Isu tinotarisa pane izvo zvinoshanda kumunhu kuburikidza nenzira dzakatsvagirwa uye zvirongwa zvehutano hwakakwana.
Kudya Zvakanaka Kuti Unzwe Zvirinani
VIDEO
References
Kohanmoo, A., Faghih, S., & Akhlaghi, M. (2020). Mhedzisiro yenguva pfupi-uye yakareba-yenguva yakareba mapuroteni kushandiswa pakuda kudya uye kudya-kutonga mahormone emudumbu, kuongorora kwakarongeka uye meta-kuongororwa kwemiedzo yakarongeka. Physiology & maitiro, 226, 113123. doi.org/10.1016/j.physbeh.2020.113123
US Department of Agriculture. Agricultural Research Service. FoodData Central. (2018). Mhiripiri, inotapira, tsvuku, mbishi. Zvakatorwa kubva fdc.nal.usda.gov/fdc-app.html#/food-details/170108/nutrients
Nisar, M., Mohammad, RM, Arshad, A., Hashmi, I., Yousuf, SM, & Baig, S. (2019). Pesvedzero yeKudya Kwekudya paMatanho ekurara eVadzidzi vezvokurapa. Cureus, 11(2), e4106. doi.org/10.7759/cureus.4106
Hibi, M., Kubota, C., Mizuno, T., Aritake, S., Mitsui, Y., Katashima, M., & Uchida, S. (2017). Mhedzisiro yekupfupika kwekurara pakushandisa simba, core tembiricha yemuviri, uye havi yekudya: a human randomized crossover trial. Scientific mishumo, 7, 39640. doi.org/10.1038/srep39640
by Dr Alex Jimenez Kurara Utano
Kune vanhu vane kurwadziwa kwemusana, kurara nepiro pakati kana pasi pemabvi avo kunogona kubatsira kuunza zororo panguva yekurara here?
Rara Uine Pillow Pakati Pemakumbo
Vatariri vehutano vanogona kukurudzira kuti vanhu vane kurwadziwa kwemusana nekuda kwekuzvitakura kana mamiriro akaita se herniated disc uye sciatica kurara nepiro pakati pemakumbo avo. Kurara nepiro pakati pemakumbo kunogona kubatsira kubvisa kurwadziwa shure uye muhudyu, sezvo nzvimbo yacho inobatsira kuchengetedza pelvis uye kurongeka kwemusana. Kurongeka kwakakodzera kwemusana kunogona kubatsira kubvisa kushushikana kwemusana uye kurwadziwa.
Kubatsirwa
Zvimwe zvinobatsira zvekurara nepiro pakati pemabvi.
Deredza Kurwadza Kwemusana uye Hudyu
Paunenge wakarara padivi, musana, mapendekete, uye mahudyu zvinogona kumonyoroka kuchengetedza nzvimbo yacho nekuti pakati pesimba rinokwevera zvinhu pasi pakakwirira, zvichikonzera kusagadzikana. (Gustavo Desouzart et al., 2015 ) Kuisa piro pakati pemabvi kunogona kubatsira kuchengetedza kugadzikana uye kuderedza marwadzo kumashure uye chiuno. (Gustavo Desouzart et al., 2015 ) Pillow inoderedza nzvimbo yepelvis nekusimudza zvishoma gumbo pamusoro. Izvi zvinoderedza kudzvanywa kuzasi kumashure uye majoini ehudyu, izvo zvinogona kubatsira kuderedza marwadzo uye kubvumira kurara kwakanaka.
Deredza Sciatica Zviratidzo
Sciatica nerve pain inofamba kubva kuzasi kumashure ichidzika negumbo rimwe nekuda kwekumanikidzwa kwemusana tsinga midzi muzasi kumashure. (American Academy yeOrthopedic Surgeons, 2021 ) Kurara nepiro pakati pemabvi kunogona kubatsira kuderedza zviratidzo uye manzwiro. Pillow pakati pemakumbo inogona kubatsira kudzivirira kumonyorora musana, kutenderedza musana, kana kurereka chiuno pakurara.
Deredza Herniated Disc Zviratidzo
A herniated disc inogona kumanikidza tsinga dzemusana, zvichitungamirira kumarwadzo uye kupera. (Penn Mushonga. 2024 ) Kurara padivi kunogona kuwedzera herniated disc kurwadziwa; zvisinei, kuisa piro pakati pemabvi kunochengetedza pelvis mukurongeka uye kunodzivirira kutenderera kwepelinha. Kurara pamusana nemutsamiro pasi pemabvi kunogonawo kubatsira kuderedza kudzvinyirira pa disc. (Yunivhesiti yeCentral Florida. ND )
Kuvandudza Mamiriro
Kuchengetedza hutano hwakanaka paunenge wakagara kana kumira kwakakosha kune neuromusculoskeletal hutano nekudzivirira kukuvara. Kurongeka kwakakodzera panguva yekurara kunogona kubatsira kuvandudza chimiro (Doug Cary et al., 2021 ) Maererano neimwe ongororo, vanhu vanopedza inopfuura hafu yenguva yavo vakarara vakarara nedivi. (Eivind Schjelderup Skarpsno et al., 2017 ) Kurara nedivi negumbo repamusoro rinowanzowira kumberi, zvichiita kuti pelvis iite kurerekera kumberi uko kunoisa pressure pahudyu uye musana unobatanidza tishu. Nzvimbo iyi inovhiringa kurongeka kwemuviri. (Doug Cary et al., 2021 ) Kuisa piro pakati pemabvi kunovandudza kurara nekusimudza gumbo repamusoro uye kudzivirira mberi kushanduka. (Yunivhesiti yeRochester Medical Center. 2024 )
Kuberekwa
Kurwadziwa kwepamuviri kumusana uye pelvic bhanhire kunokonzerwa ne: (Danielle Casagrande et al., 2015 )
Kuwedzera uremu kunotungamirira kuwedzera kudzvinyirira pamajoini.
Shanduko yakakosha pakati pesimba rinokwevera zvinhu pasi.
Kuchinja kweHormonal kunoita kuti ma-connective tissues ave kurembesa.
Vakadzi vane pamuviri vane hudyu kana musana vanowanzokurudzirwa kurara nepiro pakati pemabvi avo kuti vabvise marwadzo uye kusagadzikana. Vanachiremba vanobvumirana kuti kurara kuruboshwe ndiyo nzvimbo yakanakisisa yekurara panguva yechipiri neyechitatu trimesters. Nzvimbo iyi inovimbisa kuyerera kweropa kwaamai nemwana uye inobatsira kushanda kweitsvo. (Standford Medicine, 2024 ) Kuisa mutsamiro pakati pemabvi kunogona kubatsira kuderedza kudzvinyirirwa pamajoini uye kubatsirawo kuchengetedza kuruboshwe-kureva nhema nzvimbo. (O'Brien LM, Warland J. 2015 ) (Standford Medicine, 2024 ) Maternity pillows akakura anotsigira dumbu nekuzasi anogona kupa nyaradzo.
Bvunza mushandi wezvehutano nezve akarara nemutsago pakati pemabvi kuti uone kana zvakakunakira.
Chii Chinokonzera Disc Herniation?
VIDEO
References
Desouzart, G., Matos, R., Melo, F., & Filgueiras, E. (2015). Mhedzisiro yenzvimbo yekurara pamarwadzo ekudzokera shure muvakuru vanoita zvemuviri: Chidzidzo chemutyairi anodzorwa. Basa (Kuverenga, Misa), 53(2), 235–240. doi.org/10.3233/WOR-152243
American Academy yeOrthopedic Surgeons. (2021). Sciatica. OrthoInfo. orthoinfo.aaos.org/en/diseases-conditions/sciatica
Penn Mushonga. (2024). Herniated disc kusagadzikana. Penn Mushonga. www.pennmedicine.org/for-patients-and-visitors/patient-information/conditions-treated-a-to-z/herniated-disc-disorders
Yunivhesiti yeCentral Florida. (ND). Nzvimbo yakanakisa yekurara yekurwadziwa kwepazasi (uye yakaipisisa). UFC Health Services. ucfhealth.com/our-services/lifestyle-medicine/best-sleeping-position-for-lower-back-pain/
Cary, D., Jacques, A., & Briffa, K. (2021). Kuongorora hukama pakati pekurara, kumutsa zviratidzo zvemusana uye kunaka kwekurara: Chidzidzo chemuchinjika. PloS imwe, 16(11), e0260582. doi.org/10.1371/journal.pone.0260582
Skarpsno, ES, Mork, PJ, Nilsen, TIL, & Holtermann, A. (2017). Nzvimbo dzekurara uye kufamba kweusiku kwemuviri kunoenderana nemahara-yekurarama accelerometer rekodha: kushamwaridzana nehuwandu hwevanhu, mararamiro, uye zviratidzo zvekushaya hope. Zvisikwa uye sainzi yekurara, 9, 267-275. doi.org/10.2147/NSS.S145777
Yunivhesiti yeRochester Medical Center. (2024). Kurara kwakanaka kunobatsira musana wako. Health Encyclopedia. www.urmc.rochester.edu/encyclopedia/content.aspx?ContentTypeID=1&ContentID=4460
Casagrande, D., Gugala, Z., Clark, SM, & Lindsey, RW (2015). Kurwadziwa Kwepazasi uye Pelvic Girdle Marwadzo muNhumbu. The Journal of the American Academy of Orthopedic Surgeons, 23 (9), 539-549. doi.org/10.5435/JAAOS-D-14-00248
Standford Medicine. (2024). Nzvimbo dzekurara panguva yekuzvitakura. Standford Medicine Hutano hwevana. www.stanfordchildrens.org/en/topic/default?id=sleeping-positions-during-pregnancy-85-P01238
O'Brien, LM, Warland, J. (2015). Maternal sleep position: chii chatinoziva kwatinoenda? BMC Kuberekwa Kwepamuviri, 15, Chinyorwa A4 (2015). doi.org/doi:10.1186/1471-2393-15-S1-A4
by Dr Alex Jimenez Kugadzirira Therap , Kurara Utano
Kurapa acupuncture kunogona kubatsira vanhu vari kubata kana kusarara uye nyaya dzekurara uye/kana kusagadzikana?
Acupuncture yeInsomnia
Acupuncture imhando yemushonga wakakwana unosanganisira kupinza tsono dzisina utachiona, dzinoraswa, dzakatetepa panzvimbo dzinozivikanwa semaacupoints pamuviri. Tsono imwe neimwe inopinzwa munzvimbo yakasiyana kuti ikurudzire kurerutswa kwezviratidzo zvemamiriro akasiyana siyana, sekurwadziwa kusingaperi uye kusvotwa. (Johns Hopkins Mushonga. 2024 ) Ongororo ichangobva kuitwa yakaongorora acupuncture yekushaya hope ndokuona kuti ingava imwe nzira inoshanda. (Mingming Zhang et al., 2019 )
kutadza kurara
Kusarara kunoita kuti vanhu vatadze kudonha kana kurara. Vanhu vane kushaya hope vanowanzomuka kare pane zvavanofunga uye vanoona zvakaoma kuti vakwanise kudzoka kuzorara kana vamuka. Chirwere chekurara chakajairika, uye chikamu che10% chevanhu vanochisangana nacho pane imwe nguva. (Andrew D. Kristal et al., 2019 )
Kune zvikamu zvitatu, zvese zvinoratidzwa nekufamba kwenguva kwechirwere. Zvinosanganisira: (Andrew D. Kristal et al., 2019 )
Acute/Nguva pfupi
Inogara isingasviki mwedzi mitatu.
Episodic
Zvinoitika kamwe panguva isingasviki mwedzi mitatu.
Chronic
Inogara inopfuura mwedzi mitatu.
Health Issues
Kusarara kunogona kukonzera hutano hwakasiyana-siyana, uye vanhu vanogona kukudziridza shanduko yemafungiro, kushatirwa, kuneta, uye matambudziko nendangariro, kudzora manzwiro, uye kuisa pfungwa. (Andrew D. Kristal et al., 2019 )
Insomnia yakaratidzawo kuwedzera njodzi yekutadza kwemoyo, kurwisa kwemoyo, uye mamwe mamiriro ehutano asingaperi. (Mingming Zhang et al., 2019 )
Benefits
Zvidzidzo pamusoro pekushandiswa kweacupuncture yekushaya hope zvakawana kuti inogona kugadzirisa kurara nekuda kwesimba rayo pane mamwe ma neurotransmitters. Imwe wongororo yakacherekedza kuti chaiwo ma neurotransmitters anobatanidzwa mukurara-kumuka kutenderera anokanganiswa neacupuncture. (Kaicun Zhao 2013 ) Maneurotransmitters anosanganisira:
Norepinephrine
Inobatsira pakumuka uye kugara wakangwarira.
Melatonin
Homoni inobatsira muviri kudzikama uye kugadzirira kurara.
Gamma-aminobutyric asidhi - GABA
Inobatsira muviri kurara uye kuramba wakarara.
Nekudaro, kutsvagisa kwakawanda kunodiwa kusimbisa mabhenefiti eacupuncture yekusarara zvakare.
Conditions
Mamwe mamiriro ezvinhu anogona kukonzera kushaya hope, kusanganisira:
Matambudziko epfungwa
Kurwara kwenguva refu
Zvimwe zvirwere zvekurara
Acupuncture inogona kubatsira kuderedza mhedzisiro yeizvi kusagadzikana.
Pain
Nekuda kwemabatiro anoita acupuncture mamwe makemikari, iko kurapa kwakatsigirwa kwemarwadzo.
Iyo tsono inosimudzira makemikari senge endorphins, dynorphins, uye encephalins.
Acupuncture inoburitsawo corticosteroids, ari mahormone ekushushikana.
Chimwe nechimwe chemakemikari aya ane basa muzviratidzo zvinorwadza.
Kugadzirisa mazinga avo kunobatsira kuderedza marwadzo. (Shilpadevi Patil et al., 2016 )
kufunganya
Zvidzidzo zvakawana kuti vanhu vane kushushikana vanogona zvakare kubatsirwa neacupuncture kubatsira kuderedza zviratidzo. (Meixuan Li et al., 2019 )
Kurara Apnea
Kumbotadza kufema kana munhu akarara kunokonzera kuti munhu ambomira kufema usiku.
Tsandanyama dzemumhuno, mumhino, pamuromo, kana pahuro dzinobva dzanyanya kurerukirwa.
Acupuncture inogona kubatsira kukurudzira tsandanyama uye kudzivirira kunyanya kuzorora, kudzivirira apneas.
Data inoratidza kuti acupuncture inogona kukanganisa apnea-hypopnea index, nhamba yenguva munhu anomira otanga kufema panguva yekurara. (Liaoyao Wang et al., 2020 )
chiitiko
Vanhu havafanirwe kunzwa kurwadziwa uye kungoita diki diki rekumanikidza munzvimbo yekupinza tsono.
Kana kurwadziwa kuripo, zvinogona kunge zviri nekuti tsono hadzisi kuiswa panzvimbo chaipo.
Izvo zvakakosha kuudza acupuncturist kuti vagone kuseta zvakare nekuiisa zvakare nemazvo. (Malcolm WC Chan et al., 2017 )
Migumisiro Yechiri
Migumisiro isingawanzoitiki asi inogona kuitika. Izvi zvinosanganisira: (G. Ernst, H. Strzyz, H. Hagmeister 2003 )
Chizutu
Kubuda ropa kana mavanga pakapinzwa tsono.
Nausea
Kupera
Pini uye tsono kunzwa
Kunzwa kurwadziwa kwakanyanya
Asati awana acupuncture , vanhu vanokurudzirwa kutaura kune avo vanovapa hutano. Vanogona kupa mazano pamusoro pekuti inogona kubatsira sei uye chero mhedzisiro inogona kuitika nekuda kwehutano hwemunhu, mamiriro ezvinhu, uye nhoroondo yekurapa. Kana yacheneswa, vanogona kukurudzira ane rezinesi acupuncturist.
Kupopotedzana musoro
References
Johns Hopkins Mushonga. (2024). Acupuncture (Utano, Nyaya. www.hopkinsmedicine.org/health/wellness-and-prevention/acupuncture
Zhang, M., Zhao, J., Li, X., Chen, X., Xie, J., Meng, L., & Gao, X. (2019). Kubudirira uye kuchengetedzeka kweacupuncture yekusarara: Protocol yekuongorora kwakarongeka. Mushonga, 98(45), e17842. doi.org/10.1097/MD.0000000000017842
Krystal, AD, Prather, AA, & Ashbrook, LH (2019). Kuongorora uye manejimendi ekushaya hope: update. World psychiatry: yepamutemo magazini yeWorld Psychiatric Association (WPA), 18 (3), 337-352. doi.org/10.1002/wps.20674
Zhao K. (2013). Acupuncture yekurapa kushaya hope. Kuongorora kwenyika dzakawanda neurobiology, 111, 217-234. doi.org/10.1016/B978-0-12-411545-3.00011-0
Patil, S., Sen, S., Bral, M., Reddy, S., Bradley, KK, Cornett, EM, Fox, CJ, & Kaye, AD (2016). Basa reAcupuncture muPain Management. Ikozvino kurwadziwa uye misoro mishumo, 20 (4), 22. doi.org/10.1007/s11916-016-0552-1
Li, M., Xing, X., Yao, L., Li, X., Iye, W., Wang, M., Li, H., Wang, X., Xun, Y., Yan, P., Lu, Z., Zhou, B., Yang, X., & Yang, K. (2019). Acupuncture yekurapa kwekushushikana, mhedziso yeongororo yakarongeka. Kuwedzera kurapwa mukurapa, 43, 247-252. doi.org/10.1016/j.ctim.2019.02.013
Wang, L., Xu, J., Zhan, Y., & Pei, J. (2020). Acupuncture yeObstructive Sleep Apnea (OSA) muVakuru: Ongororo Yakarongeka uye Meta-Analysis. BioMed tsvagiridzo yenyika, 2020, 6972327. doi.org/10.1155/2020/6972327
Chan, MWC, Wu, XY, Wu, JCY, Wong, SYS, & Chung, VCH (2017). Kuchengetedzwa kweAcupuncture: Kupfupisa kweSystem Ongororo. Mishumo yeSainzi, 7(1), 3369. doi.org/10.1038/s41598-017-03272-0
Ernst, G., Strzyz, H., & Hagmeister, H. (2003). Chiitiko cheyakaipa mhedzisiro panguva yeacupuncture therapy-a multicentre ongororo. Kuwedzera kurapwa mukurapa, 11 (2), 93-97. doi.org/10.1016/s0965-2299(03)00004-9
by Dr Alex Jimenez Kufamba & Kuchinja , Kurara Utano
Vanhu vari mumashure ekuvhiyiwa kupora kana kubata nechirwere kana kukuvadzwa vanogona kuwana mhasuru dzisina simba uye kutsungirira izvo zvinogona kukonzera kurasikirwa kwekanguva kwekurara uye kusakwanisa kufamba-famba zvakajairika nekuda kwekushaya simba, kuderera kwekufamba, kana kurwadziwa. Vanogona here kubatsirwa nekurapa kwemuviri kubatsira kudzokera kune yakajairika kushanda kwekufamba?
Kurara Mobility
Kune vanhu vari muchipatara kana kumusha kubva mukukuvara, kurwara, kana kupora kuvhiyiwa, murapi wepanyama anoongorora nzvimbo dzakasiyana dzekufamba kwekushanda. Izvi zvinosanganisira kutamiswa - kubva pakugara kuenda kunzvimbo dzakamira, kufamba, uye kufamba kwekurara. Kurara kufamba ndiko kugona kuita mafambiro chaiwo paunenge uri pamubhedha. Murapi anogona kuongorora kurara kana kufamba kwemubhedha uye kurumbidza mazano uye maekisesaizi ekuvandudza mafambiro. (O'Sullivan, SB, Schmitz, TJ 2016 ) Murapi anogona kuita kuti munhu wacho ashandise michina chaiyo, senge trapeze yemubhedha kana bhodhi rekutsvedza, kubatsira kufamba-famba.
Mubhedha uye Kurara Kufamba
Kana murapi wepanyama achitarisa kufamba, vanoongorora mafambiro akasiyana anosanganisira: (O'Sullivan, SB, Schmitz, TJ 2016 )
Kufamba kubva pakugara kusvika pakuzvambarara.
Kubva pakuzvambarara kusvika pakugara.
Kukunguruka.
Kukwenya kana kutsvedza kumusoro kana pasi.
Kupuruzira kana kutsvedza nedivi.
Kumonyorora.
Kusvika.
Kusimudza chiuno.
Kufamba kwese uku kunoda simba mumapoka emhasuru akasiyana. Nekutarisa mafambiro ega ega mukufamba kwekurara, murapi anogona kushandira mamwe mapoka emhasuru angave asina kusimba uye anoda maekisesaizi anonangwa uye anotambanudza kuti adzorere kufamba kune zvakajairika. (O'Sullivan, S. B., Schmitz, T. J. 2016 ) Vanhu vanoshanyira murapi mukiriniki yekunze kana nzvimbo yekudzorera vanogona kunge vaine basa remunhu pakurara patafura yekurapwa. Izvo zvakafanana patafura yekurapa zvinogona kuitwa mumubhedha.
kukosha
Muviri unoreva kufamba.
Kune vanhu vasingagone kufamba zvakanaka pamubhedha wavo, muviri unogona kutadza kushandisa atrophy kana kupera simba retsandanyama, izvo zvinogona kukonzera kuoma kwakawedzera. Kusakwanisa kufamba kunogonawo kutungamirira kumaronda ekumanikidza, kunyanya kune vanhu vakanyanya deconditioned uye / kana kuramba vari munzvimbo imwe kwenguva yakareba. Utano hweganda hunogona kutanga kuparara, zvichitungamirira kumaronda anorwadza anoda kutariswa kwakadzama. Kukwanisa kufamba-famba pamubhedha kunogona kubatsira kudzivirira maronda ekumanikidza. (Surajit Bhattacharya, RK Mishra. 2015 )
Kuvandudza
Murapi wepanyama anogona kunyora maekisesaizi chaiwo ekusimbisa mapoka emhasuru uye kuvandudza kufamba kwekurara. Mimhasuru yacho inosanganisira:
Shoulder uye rotator cuff tsandanyama.
Triceps uye biceps mumaoko.
Gluteus tsandanyama dzehudyu.
hamstrings
Quadriceps
Mhuru dzemhuru
Mapendekete, maoko, chiuno, uye makumbo zvinoshanda pamwe chete pakufambisa muviri pamubhedha.
Various Exercises
Kuti uvandudze kufamba kwemubhedha, kurovedza muviri kurapa kunogona kusanganisira:
Kudzidzira kwepamusoro
Lower hunde kutenderera
Glute exercises
Mabhiriji
Gumbo rinosimuka
Short arc quads Mapombi eAnkle
Varapi vepanyama vanodzidziswa kuongorora mafambiro nemabasa aya uye nekuraira mishonga yekuvandudza kufamba kwemuviri . (O'Sullivan, SB, Schmitz, TJ 2016 ) Kuchengeta kusimba kwemuviri kwakakodzera kunogona kubatsira muviri kuti urambe uchishanda uye uchifamba. Kuita maitiro ekufambisa anorayirwa nemushonga wepanyama anogona kuchengetedza mapoka emhasuru akakodzera kushanda zvakanaka, uye kushanda nemushonga wepanyama kunogona kuve nechokwadi kuti maekisesaizi anoenderana nemamiriro ezvinhu uye anoitwa nemazvo.
Kugadzirisa Hutano Hwako
VIDEO
References
O'Sullivan, S. B., Schmitz, T. J. (2016). Kuvandudza Maitiro Anoshanda muKudzoreredza Kwemuviri . United States: FA Davis Company.
Bhattacharya, S., & Mishra, RK (2015). Pressure ulcers: Kunzwisisa kwazvino uye nzira nyowani dzekurapa. Indian magazine yekuvhiya kwepurasitiki: kuburitswa kwepamutemo kweSangano rePlastiki Surgeons yeIndia, 48 (1), 4-16. doi.org/10.4103/0970-0358.155260
by Dr Alex Jimenez Kurara Utano , Pamuviri Utano
Vanhu vanopedza chikamu chimwe muzvitatu chehupenyu hwavo vakarara kana kuzorora. Munhu wese ane nzvimbo yake yekurara yaanofarira. Zvisinei, haisi nzvimbo dzose dzekurara dzakagadzikana uye dzinotsigira muviri, kunyanya musana. Vanhu vanorara padivi kana mudumbu vanonzwa kurwadziwa shure vangada kufunga nezvekuchinja kurara nemasana avo. Kushandura nzvimbo dzekurara dzinodiwa zvinogona kuita sezvisingabviri, zvisinei, kudzidza kurara pamusana wako kunogoneka nekudzidzira zvishoma uye nguva yekugadzirisa.
Kudzidza Kurara Nemusana
Mushure mekurara kwedivi, kurara kumashure ndiyo yechipiri inonyanya kuzivikanwa nzvimbo. Vanhu vari mudumbu kana vakarara padivi vanorwara ne:
Muviri uye musana kuvava .
Marwadzo zviratidzo.
Kushungurudzika kwemusoro.
Chirungurira kana acid reflux.
Kurwadza kwemajoini nemarunda.
Kudzidzira kurara pamusana wako kunokurudzirwa nokuti hutano hwahwo hunogona kugadzirisa matambudziko ose aya nezvimwe.
Kugadzirisa nzvimbo iyi yekurara kunogona kubatsira kuchengetedza kurongeka kwakaringana kwemusana.
Kunobvisa kumuka nemusoro une tension.
Bvisa matambudziko e sinus.
Vanhu vasiri venyama vakarara kumashure vanonzwisisa kuti zvakaoma sei kuzvimanikidza kujairana nenzvimbo itsva yekurara. Kune nzira dzekugadzirisa pfungwa nemuviri kuti uwire uye ugare wakarara pamusana wako, zvichiita kuti uve nekuzorora kwakanaka. Izvi zvinosanganisira:
Pillow Pasi Pemabvi
Zvinogona kubatsira kuisa piro yekutsigira pasi pemabvi.
Mabvi anofanira kunge akakotama zvishoma uye anonzwa akasununguka.
Tarisa kuti uone kuti mutsipa uye musana unonzwa wakasununguka uye uri mukuenzanisa.
Ita gadziridzo sezvinodiwa.
Pillow Pasi Pazasi Kumashure
Pakutanga, kushandura kurara kumashure kunogona kuwedzera kusagadzikana mune yakaderera musana.
Kuisa piro pasi pezasi kumashure kunogona kubatsira.
Kushandisa piro yakakura kana gobvu kunogona kuwedzera kusagadzikana.
Edza mapiro mashoma akasiyana kuti uwane zvinoshanda zvakanyanya uye zvinonzwa zvakanaka.
Pillow Surround
Vanhu vakadaro kushingaira kurara uye vanowanzokunguruka padivi kana mudumbu mushure mekunge vabatwa nehope, vanogona kuisa mapiro akatenderedza pakati nepakati uye muhudyu.
Chipingamupinyi chidiki chemapiro chakatenderedza muviri chinogona kubatsira mukudzidzira kurara nemanhede.
Mapiro anobatsira kudzivirira muviri kuti usaumburuka.
Zvinokurudzirwa kuisa mapiro pedyo kumativi ose emuviri.
Kushandisa mapiro sechivharo kunomanikidza muviri kuti urambe usina kwawakarerekera husiku hwese.
Kurara PaPillow Yekurudyi
Vanhu vachada kuve nechokwadi chekuti vari kushandisa piro yekurara chaiyo.
Pamusoro pekutsigira kurongeka kwemusana, mutsago wemhando yepamusoro unozotsigirawo mutsipa.
Iyo piro inokurudzirwa yekurara kumashure inofanirwa kurovera musoro uye kuona kuti inogara yakakwirira.
Pillow yakanyanyoti sandarara kana kukora zvakanyanya inogona kukonzera kuti musoro usakanganise nemuviri zvichienda ku:
Kurwadza kwemutsipa nepamusoro pemuviri
Kufembera kwemhepo kwakaganhurirwa, izvo zvinogona kuita kuti ugoridza ngonono kana kutambura nehope yekurara.
Digestive nyaya senge acid reflux uye heartburn.
Funga nezvepiro inogadzirwa neimwe mhando yefuro rekurangarira kubatsira nekudzidza kurara nemanhede. Ukobvu uye kunzwa kwekumbundira kunogona kubatsira kugara kumusana uye kudzivirira kubhururuka nekusaziva.
Kurara PaMatiresi Yakarurama
Chiitiko chakanaka chekurara shure chinotanga nemetiresi yakarurama. Kune mhando dzematiresi dzakawanda dzekusarudza kubva. Zvinokurudzirwa kufunga nezvezvishandiso, chiyero chekusimba, uye saizi. Kuti unyatsorara pamusana wako, kusimba kwekusimba kwakakosha.
Funga nezvekumira kwemusana wako.
Chinangwa ndechekuchengetedza musana wakatwasuka sezvinobvira, unowanikwa nekusimba kwakakodzera.
Metiresi yakanyanya kusimba inokonzeresa kumanikidza kusingadiwe uye kushushikana pamapfudzi nenzvimbo yepelvic.
Metiresi yakanyanya kupfava ichaita kuti mahudyu anyure, kukanda musana uye kukonzeresa marwadzo ekumusana.
Metiresi yepakati-yakasimba inokurudzirwa.
Memory foam isarudzo huru yekudzidza kurara nemanhede.
Memory foam inotakura curve yemuviri, uye inombundira muviri panguva yekurara, izvo zvinobatsira kudzivirira kukunguruka netsaona padivi kana mudumbu mako.
Memory foam mattresses ane gel yakasanganiswa anogona kupa kutonhorera uye kufefetera kuti muviri urambe uchizorodzwa husiku hwese.
A yepakati-yakasimba memory foam metiresi ichaita kuti muviri ugare wakatwasuka, une cushioning yakakodzera kutenderedza pelvis nemuhudyu.
Kudzidzira Kurara Nemusana
VIDEO
References
Anderson, Ngaire H et al. "Kubatanidzwa kweSupine Kuenda-ku-Kurara Position muKunonoka Kwepamuviri Nekuderedza Kuberekwa Kwehuremu: Kuongorora Kwechipiri Kwemumwe Mutori Wechikamu Data Meta-analysis." JAMA network yakavhurika vol. 2,10 e1912614. 2 Oct. 2019, doi:10.1001/jamanetworkopen.2019.12614
Desouzart, Gustavo, nevamwe. "Migumisiro yenzvimbo yekurara pamarwadzo ekudzokera shure muvakwegura vanoita muviri: Chidzidzo chekufambisa ndege." Basa (Kuverenga, Misa) vol. 53,2 (2015): 235-40. doi:10.3233/WOR-152243
Khan, Bashir Ahmad, et al. "Migumisiro yekusimudza musoro wemubhedha panguva yekurara muvarwere vane zviratidzo zvehusiku gastroesophageal reflux." Nyaya yeGastroenterology uye Hepatology vol. 27,6 (2012): 1078-82. doi:10.1111/j.1440-1746.2011.06968.x
Portale, G et al. "Zviratidzo zve reflux zvinoratidza riini?." Zvirwere zvesophagus: chinyorwa chepamutemo cheInternational Society for Diseases of the Esophagus vol. 20,1 (2007): 47-52. doi:10.1111/j.1442-2050.2007.00650.x
Skarpsno, Eivind Schjelderup, et al. "Nzvimbo yekurara uye kufamba kwemuviri kwehusiku kunoenderana nemahara-yekurarama accelerometer rekodha: kushamwaridzana nehuwandu hwevanhu, mararamiro, uye zviratidzo zvekushaya hope." Masikirwo nesainzi yekurara vol. 9 267-275. 1 Nov. 2017, doi:10.2147/NSS.S145777
Surdea-Blaga, Teodora, et al. "Chikafu uye Gastroesophageal Reflux Chirwere." Current mishonga kemikari vol. 26,19 (2019): 3497-3511. doi:10.2174/0929867324666170515123807
by Dr Alex Jimenez Simba & Simba , Kurara Utano
Vanhu vanogona kunyanyofarira kuita maekisesaizi. Zvisinei, nguva dzose kudzidzisa muviri usingatore nguva yakakwana yekuzorora uye kupora kunogona kukanganisa vatambi uye vanofarira kusimba mumuviri nepfungwa uye zvinotungamira kune overtraining syndrome.
Overtraining Syndrome
Vamhanyi nevadikani vekusimba muviri vanowanzo kurovedza muviri kwenguva yakareba uye zvakaoma kupfuura avhareji kuti vasvike pakukwirisa. Kunyangwe vanhu vachangotanga kuita maekisesaizi vanogona kusundira miganhu yavo pavanenge vachiedza kuona kuti chii chinovaitira. Izvi zvinoreva kutarisisa zvinotevera:
Rutivi rwepfungwa rwekudzidziswa.
Nzira yekuwana uye kugara uchikurudzirwa.
Nzira yekugadzira chirongwa chakachengeteka uye chinoshanda chine chiyero che cardio uye simba rekudzidzisa.
Nzira yekudzivirira sei kusvetuka maworkout kana zvinhu zvapinda munzira.
Kushandisa zvakanyanyisa kukanganisa vazhinji vanotanga, vachizviisa pangozi yekukuvara.
Overtraining syndrome ndipo apo muviri unofamba uye unonzwa :
Kuneta zvakanyanya.
Matambudziko ekuita kwemuviri.
Mood inochinja.
Kurara kuvhiringidzika.
Dzimwe nyaya nekuda kwekushanda kunze kana kudzidzira zvakanyanya uye / kana zvakanyanya pasina kupa muviri nguva yakakwana yekuzorora.
Kurovedzera muviri kwakajairika pakati pevatambi vanodzidzira kupfuura kugona kwemuviri wavo kupora, kazhinji pavanenge vachigadzirira makwikwi kana chiitiko. Mamiriro evatambi uye vanofarira zvinoda kuenzanisa pakati pebasa nekupora .
Zviratidzo nezviratidzo
Pane zviratidzo zvakawanda zvekutarisa, uye zviratidzo zvinowanzoitika ndezvekuti:
Tsandanyama dzakapfava kana kurwadza kwemajoini, kurwadza kwese, uye kurwadziwa.
Kudzikira simba rekudzidzisa, kusimba, kana kuita.
Kushaya simba, kugara wakaneta, uye/kana kupera simba.
Brain fog.
Insomnia.
Kuderera kwekuda kudya kana kuora muviri.
Kurasikirwa nechido chemutambo kana maekisesaizi.
Irregular kurova kwemoyo kana moyo rhythm.
Kuwedzera kukuvara.
Kuwedzera kutemwa nemusoro.
Kunzwa kuora mwoyo, kuzvidya mwoyo, kana kushatirwa.
Kusashanda zvakanaka pabonde kana kudzikira bonde.
Kudzikira kwekudzivirira nekuwedzera kwechando uye kurwadziwa kwehuro.
Dzivirira Kuwedzeredza
Kufanotaura kana paine njodzi yekuwedzeredza kunogona kuve kwakaoma nekuti munhu wese anopindura zvakasiyana kune akasiyana maitiro ekudzidzisa.
Vanhu vanofanirwa kusiyanisa kudzidziswa kwavo mukati mese uye kuronga nguva yakakwana yekuzorora.
Vanhu vanotenda kuti vangave vachidzidzira zvakanyanya vanofanira kuedza nzira dzinotevera dzekudzivirira overtraining syndrome.
Cherechedza Kuchinja Kwepfungwa uye Manzwiro
Nzira dziripo dzekuyedza kuwandisa zvine chinangwa.
Imwe ndeyekucherechedza zviratidzo zvepfungwa uye zviratidzo zvine chekuita nekuchinja kwechimiro chepfungwa chemunhu chinogona kuve chiratidzo.
Kuderedza manzwiro akanaka ekurovedza muviri, mabasa emuviri, uye mitambo.
Kuwedzera manzwiro asina kunaka, sekuora mwoyo, kutsamwa, kuneta, uye kugumbuka, zvinogona kuonekwa mushure memazuva mashomanana ekudzidziswa kwakanyanya.
Kana manzwiro aya uye manzwiro atanga kuunza, inguva yekuzorora kana kuridza kusimba pasi.
Kudzidzisa Log
Chinyorwa chekudzidzisa chinonyora kuti muviri unonzwa sei zuva nezuva.
Inogona kubatsira vanhu kuti vaone kuderera kwemaitiro uye kuderera kwechido.
Izvi zvinogona kubatsira vanhu kudzidza kuteerera kuzviratidzo zvemuviri wavo uye kuzorora pazvinenge zvichidikanwa.
Monitor Heart Rate
Imwe sarudzo ndeyekutevera shanduko mukurova kwemoyo nekufamba kwenguva.
Tarisa kurova kwemoyo panguva yekuzorora uye chaiyo yekusimbisa maekisesaizi paunenge uchidzidzira, uye uirekodhe.
Kana kurova kwemoyo kukawedzera pakuzorora kana kusimba, izvi zvinogona kuve chiratidzo chenjodzi, kunyanya kana zviratidzo zvikakura.
Tarisa kuzorora kwemoyo mangwanani ega ega.
Vanhu vanogona kutora pulse pamasekonzi makumi matanhatu pakarepo mushure mekumuka.
Vanhu vanogonawo kushandisa cheki chekurova kwemoyo kana bhendi rekusimba.
Chero kuwedzera kwechiratidzo kubva pane zvakajairwa kunogona kuratidza kuti muviri hausati wanyatsopora.
mabatiro
Zorora uye Kudzoreredza
Deredza kana kumisa maekisesaizi uye bvumira pfungwa nemuviri mazuva mashoma ekuzorora.
Tsvagiridzo yekuwedzeredza kunoratidza kuti kuzorora zvakakwana ndiko kurapwa kwekutanga.
Tora Mamwe Mazuva Okuzorora
Kutanga chero chinhu chitsva kunowanzoita kuti muviri urwadze.
Gadzirira aches uye tora mamwe mazuva ekuzorora pazvinenge zvichidikanwa.
Muviri hauzove nemwero yesimba rakafanana zuva nezuva kana kunyange kubva vhiki nevhiki.
Bvunza Mudzidzisi
Handizive pekutangira kana kuti ungasvika sei pakushanda zvakanaka.
Ino inguva yekusangana nenyanzvi inogona kutarisa nhoroondo yemuviri neyekurapa, nhanho yekusimba, uye zvinangwa.
Vanogona kugadzira purogiramu yakagadziridzwa kuti isangane nezvinodiwa chaizvo.
Nutrition uye Hydration
Chengetedza hydration yakakwana yemuviri neH2O / mvura yakawanda uye zvinwiwa zvinodzoreredza, miriwo, uye michero.
Kugara zvakanaka hydrated ndicho chinhu chikuru kune zvese kupora nekudzivirira.
Kuwana mapuroteni akakwana uye macarbohydrates anotsigira kupora kwemhasuru.
Carbs yakakosha pakutsungirira, uye mapuroteni akakosha pakusimba kwetsandanyama nesimba.
Mitambo Chiropractic Massage
Tsvagiridzo inoratidza kuti mitambo yemassage inobatsira kupora kwemhasuru uye inogona kuvandudza kunonoka kutanga tsandanyama kurwadza/DOMS.
Kumassage kunoita kuti tsandanyama dzirambe dzakasununguka uye dzichichinjika uye kunowedzera kutenderera kweropa kuti ukurumidze kupora.
Relaxation Techniques
Maitiro ekuderedza kushushikana senge kufema kwakadzika uye kufambira mberi kwemhasuru kuzorora kunogona kuvandudza kuzorora uye kupora.
Kupora kwakazara kubva kune overtraining syndrome kunogona kutora mavhiki mashoma kana kupfuura, zvichienderana nemamiriro ehutano hwemunhu uye kuti yakawedzera nguva yakadii kudzidziswa kwapfuura. Chiremba anogona kuendesa vanhu kune murapi wepanyama kana mitambo chiropractor , ndiani anogona kugadzira chirongwa chemunhu kudzoreredza kuti muviri udzoke kune fomu yepamusoro.
Kudzidziswa Kwemauto uye Chiropractic
VIDEO
References
Bell, G W. "Aquatic sports massage therapy." Makiriniki mumishonga yemitambo vol. 18,2 (1999): 427-35, ix. doi:10.1016/s0278-5919(05)70156-3
Carrard, Justin, nevamwe. "Kuongorora Overtraining Syndrome: Ongororo Yekuongorora." Sports Health vol. 14,5 (2022): 665-673. doi:10.1177/19417381211044739
Davis, Holly Louisa, nevamwe. "Maitiro emitambo masaja pakuita uye kupora: ongororo yakarongeka uye meta-kuongorora." BMJ open sport & exercise mushonga vol. 6,1 e000614. 7 Chivabvu. 2020, doi:10.1136/bmjsem-2019-000614
Grandou, Clementine, et al. "Zviratidzo zveKuwedzeredza Mukuita Resistance Exercise: International Cross-Sectional Survey." International Journal yemitambo physiology uye Performance vol. 16,1 (2021): 80-89. doi:10.1123/ijspp.2019-0825
Meeusen, Romain, et al. "Brain neurotransmitters mukuneta uye kuwandisa." Applied physiology, nutrition, and metabolism = Physiologie applique, nutrition et metabolisme vol. 32,5 (2007): 857-64. doi:10.1139/H07-080
Peluso, Marco Aurélio Monteiro, uye Laura Helena Silveira Guerra de Andrade. "Kuita muviri uye hutano hwepfungwa: kushamwaridzana pakati pekurovedza muviri uye mafungiro." Makiriniki (Sao Paulo, Brazil) vol. 60,1 (2005): 61-70. doi:10.1590/s1807-59322005000100012
Weerapong, Pornratshanee, et al. "Nzira dzemassage nemhedzisiro pakuita, kupora tsandanyama, nekudzivirira kukuvara." Mushonga wemitambo (Auckland, NZ) vol. 35,3 (2005): 235-56. doi:10.2165/00007256-200535030-00004
by Dr Alex Jimenez Mamiriro Ekutongwa , Sciatica , Kurara Utano
Kurara pasi pamubhedha kana pamubhedha apo gumbo rezasi rinobata nekunzwa kwakanyanya uye kurwadziwa kusingamire, uye tsandanyama inogona kunetsa kubata. Paunenge uchiedza kufambisa gumbo, unonzwa wakaoma mitezo. Nhepfenyuro dzemakumbo dzeusiku, dzinonzi mhasuru dzemhasuru kana Charley mabhiza , zvinoitika kana tsandanyama dzegumbo rimwe chete kana kupfuura dzakaomesa zvisingaite. Vanhu vanogona kunge vakasvinura kana kuti vakarara kana gumbo rarova. Chiropractic kurapwa, kudzvinyirira , uye kukwiza kurapa kunogona kubatsira kubvisa zviratidzo, kutambanudza uye kuzorodza tsandanyama, uye kudzorera kushanda uye hutano.
Nhepfenyuro Yegumbo reusiku
Nhepfenyuro dzemakumbo dzemasikati dzinowanzokanganisa gastrocnemius / mhuru yemhuru. Nekudaro, ivo vanogona zvakare kukanganisa mamhasuru ari pamberi pehudyu / quadriceps uye kumashure kwehudyu / hamstrings.
Kazhinji, mhasuru yakasimba inozorora mukati memaminitsi asingasviki gumi.
Gumbo nenzvimbo inogona kunzwa kurwadza uye kunyorova mushure.
Kugara kwemhuru usiku kunogona kukonzera matambudziko ekurara.
Nhepfenyuro dzemakumbo dzemasikati dzinowanzoonekwa pakati pevakadzi nevakuru vakuru.
Zvinokonzera
Iko hakuna kunozivikanwa chikonzero chaicho, zvichiita kuti nyaya zhinji dzive idiopathic. Nekudaro, pane zvinozivikanwa zvinhu zvinogona kuwedzera njodzi. Izvi zvinogona kusanganisira:
Kugara Kwenguva Nenzvimbo
Kugara wakachinjika makumbo kana zvigunwe zvakanongedza kwenguva yakareba zvinopfupisa/kukweva tsandanyama dzemhuru, izvo zvinogona kukonzera kukandira.
Kumira Nekumira Kwenguva refu
Vanhu vakamira kwenguva yakareba vane mukana wekusangana nemarwadzo ehusiku kubva kumamhasuru akatsikirirwa.
Muscle Overexertion
Kurovedza muviri kwakanyanyisa kunogona kugadzira tsandanyama yakawandisa uye kunogona kuita kuti ma cramps.
Nerve Activity Abnormalities
Kushaikwa Kwekuita Kwemuviri / Kurovedza muviri
Tsandanyama dzinoda kugara dzakatambanudzwa kuti dzishande nemazvo.
Kusaita basa remuviri kwenguva refu kunopedza tsandanyama, zvichiita kuti ive nyore kukuvara.
Kupfupisa The Tendons
Marunda, anobatanidza tsandanyama nemapfupa, anopfupika zvawo nekufamba kwenguva.
Pasina kutambanudza, izvi zvinogona kukonzera cramping.
Makumbo anogona kuenderana nenzvimbo yetsoka kana akarara, tsoka nezvigunwe zvichienda kure nemuviri, inozivikanwa se plantar flexion .
Izvi zvinopfupisa tsandanyama dzemhuru, zvichiita kuti dzinyanye kubatwa nekupwanya.
Makumbo emakumbo usiku haakwanisi kuva chiratidzo chehutano hwakanyanya, asi hunobatanidzwa nemamiriro anotevera:
Musculoskeletal disorders.
Mamiriro ezvinhu - tsoka dzakadzika kana spinal stenosis.
Metabolic disorders sechirwere cheshuga.
Kuberekwa.
Mishonga - statins uye diuretics.
Neurological kusagadzikana, senge mota neuron chirwere kana peripheral neuropathy.
Neurodegenerative disorders.
Chiropa, itsvo, uye thyroid mamiriro.
Mamiriro emwoyo.
Chiropractic uye Physical Therapy
Kudzoreredzwa nechiropractic, masaja, uye kurapwa kwemuviri zvinoenderana nekuoma kwekukuvara uye mamiriro. A chiropractic chirongwa chekurapa chinogona kusanganisira zvinotevera:
Mhuru dzemhuru dzichitambanudza.
Targeted Stretch Exercises.
Progressive mhuru inotambanudza maekisesaizi - chirongwa chenguva dzose chekutambanudza uye kushanduka chichawedzera huwandu hwekufamba uye kudzivirira kukuvara kwemhuru mune ramangwana.
Foam rolling - kunyorova kuzvimesa nefuro roller kunogona kubatsira kuderedza spasms uye kunatsiridza kutenderera kweropa.
Percussive massage.
Mitsipa yekusimbisa tsandanyama inovaka simba remhasuru uye kurongeka kudzivirira kukuvara kwedambudziko remangwana.
Kurapa kumba kunogona kusanganisira:
Chengetedza Hydration
Fluids inobvumira kushanda kwemhasuru.
Vanhu vangangoda kugadzirisa kuti yakawanda sei mvura inonwiwa zvichienderana nemamiriro ekunze, zera, chiitiko chebasa, uye mishonga.
Chinja Position yekurara
Vanhu vanofanira kudzivisa kurara munzvimbo iyo tsoka dziri kunongedzera pasi.
Edza kurara nemanhede nepiro kuseri kwemabvi.
Self Massage
Kukwiza tsandanyama dzinenge dzabatwa kunobatsira kuti vazorore.
Shandisa ruoko rumwe kana maviri kana pfuti yekukwiza kukanya nekusunungura tsandanyama zvinyoro nyoro.
Stretching
Kutambanudza kwakasiyana-siyana kunochengetedza kurapwa, kubatsira kuchengetedza mhasuru uye kudzorera tsandanyama.
Stationary Cycle
Maminitsi mashomanana ekufambisa nyore nyore anogona kubatsira kusunungura mitsipa yemakumbo asati avata.
Kufamba paZvitsitsinho
Izvi zvichaita kuti mhasuru dziri kune rumwe rutivi rwemhuru dzishande, zvichiita kuti mhuru dzizorore.
Kutsigira Footwear
Shangu dzisina kunaka dzinogona kuwedzera nyaya netsinga nemamhasuru mutsoka nemakumbo. Orthotics inogona kubatsira.
Heat Application
Kupisa kunogona kunyaradza mhasuru dzakasimba uye kunowedzera kuyerera kweropa kunzvimbo.
Isa tauro rinopisa, bhodhoro remvura, pad yekudziya, kana tsandanyama topical cream kunzvimbo yakabatwa.
Bhati rinodziya kana shawa (kana iripo, shower massage setting) inogonawo kubatsira.
Sciatica Zvakavanzika Zvakazarurwa
VIDEO
References
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Garrison, Scott R et al. "Magnesium ye skeletal tsandanyama cramps." Iyo Cochrane Database yekuongorora kwakarongeka vol. 2012,9 CD009402. Sep 12, 2012, doi:10.1002/14651858.CD009402.pub2
Giuffre BA, Black AC, Jeanmod R. Anatomy, Sciatic Nerve. [Yakagadziridzwa 2023 Chivabvu 4]. Mu: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Inowanikwa kubva: www.yori.nlm.nih.gov/books/NBK482431/
Handa, Junichi, et al. "Nocturnal Leg Cramps uye Lumbar Spinal Stenosis: A Cross-Sectional Study muNharaunda." International Journal of general medicine vol. 15 7985-7993. Nov 1 2022, doi:10.2147/IJGM.S383425
Hsu D, Chang KV. Gastrocnemius Strain. [Yakagadziridzwa 2022 Aug 22]. Mu: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Inowanikwa kubva: www.yori.nlm.nih.gov/books/NBK534766/
Vashandi veMayo Clinic. (2019). Night gumbo cramps. mayoclinic.org/symptoms/night-leg-cramps/basics/causes/sym-20050813
Monderer, Renee S et al. "Nusiku dzegumbo cramps." Current Neurology uye Neuroscience report vol. 10,1 (2010): 53-9. doi:10.1007/s11910-009-0079-5
