by Dr Alex Jimenez Physical Rehabilitation , Mishonga
Kune vanhu vari kunetseka kufamba-famba nekuda kwekurwadziwa, kurasikirwa kwekufamba-famba, uye / kana kuderera kwesimba, kubatanidza kushanda nechiremba wepanyama kunobatsira kubvisa marwadzo nekudzorera basa here?
Mukadzi ane orthosis achishanda nephysical therapist
Physical Therapy Benefits
Vazhinji vanoshamisika kana ivo vari kukwikwidza kurapwa kwemuviri kana kana kurapwa kwemuviri kunogona kubatsira kukuvara kwavo, hurwere, kana mamiriro. Mhinduro ndeyekuti hongu; vanhu vazhinji vanogona kubatsirwa nekurapa kwemuviri, ingave mamiriro avo ari nyore ankle sprain kana yakaoma neurological disorder. Varapi venyama vanogona kubatsira kugadzira nzira dzekurapa marwadzo uye kudzivirira kukuvara. Kurapa kwepanyama kunogona kubatsira vanhu kunyange kana vasina kukuvara; senyanzvi dzekufamba, varapi vemuviri vanogona kudzidzisa vanhu kuti vabatsire kudzivirira kukuvara uye kuchengetedza kuchinjika.
Mishini Mechanics
Varapi vepanyama vanoshanda munzvimbo dzakasiyana siyana, kusanganisira zvipatara, dzimba dzevakoti, mitambo, uye chiropractic makiriniki. Kana zvichidikanwa, vanogona kuuya kumba kwako mushure mekukuvara. Vanoshanda nevanhu vanobva kumativi ese ehupenyu senzira inochengetedza yekurapa kubata, kuporesa, nekudzivirira kukuvara nekuremara. Physical therapy inoshandisa maturusi asingapindire kubatsira kuvandudza kushanda kwemuviri wese. Physical therapy inotarisa pane:
Kubvisa marwadzo
Kukurudzira kuporeswa
Kudzorera basa
Kudzorera kufamba
Kufambisa uye kugadzirisa kune chaiyo kukuvara.
Therapy zvakare inotarisa pakurovedza muviri mechanic, kusimba, uye kugwinya. (Hon, S. et al., 2021 )
Pasinei nezera, vanhu vane matambudziko ekushanduka uye kufamba vanogona kubatsirwa nekushanda nemurapi wepanyama kuti avabatsire kudzokera kuhutano hwakanaka.
Mamiriro ePhysical Therapy Inogona Kubatsira Kurapa
Tsandanyama sprains uye matambudziko.
Kukuvara kunokonzerwa nebasa.
Kudzokorora kukuvara kwekufamba.
Kukuvara kwakabatana nemitambo.
Neck kurwadziwa.
Kurwadza kwepasi.
Neuro-rehabilitation - post-stroke uye musana kana kukuvara kwemusoro.
Arthritis - mune imwe kana akawanda majoini.
Matambudziko ekufamba.
Balance nyaya.
Mabvi, zvitsitsinho, uye matambudziko etsoka. Kukuvara kwepafudzi, ruoko, ruoko, uye wrestling nematambudziko.
Kutsemuka.
Tsaona dzekutsvedza nekudonha nezvimwe zvinoshungurudza.
Orthopedic mamiriro.
Kuneta kusingaperi.
Utera husingaperi.
Pre uye mushure mekuvhiya kugadzirisa uye kusimbisa.
Kuchengetedza ronda senge maronda eshuga uye asingapore anoshungurudza kana mushure mekuvhiyiwa.
Pre - panguva yekuzvitakura uye post-partum zvirongwa.
Kugwinya uye kugwinya dzidzo.
Kusagadzikana kwemoyo.
Kugadziriswa kwemoyo.
Matambudziko ekufema.
Ura kana bladder incontinence.
Kupora kenza.
Vanhu vasina chokwadi chekuti vanoda here kana kuti vangabatsirike kubva mukurapwa kwemuviri vanofanirwa kukurukura zvavanosarudza nachiremba wekutanga, mutapi wehutano, kana nyanzvi kuti avatungamirire munzira kwayo. Injury Medical Chiropractic uye Functional Medicine Clinic inotarisa pane izvo zvinokushandira iwe uye inovavarira kuvandudza muviri kuburikidza nenzira dzakatsvagirwa uye zvirongwa zvehutano hwakakwana. Tichishandisa nzira yakabatanidzwa, tinobata kukuvadzwa kwevarwere uye kusingaperi kurwadziwa kwechirwere kuburikidza nezvirongwa zvemunhu zvekuchengetedza izvo zvinovandudza kugona kuburikidza nekuchinjika, kufamba, uye agility zvirongwa zvemunhu kumunhu kuti abvise marwadzo. Kana imwe nzira yekurapa ichidiwa, Dr. Jimenez akabatana nevarapi vepamusoro, nyanzvi dzemakiriniki, vatsvakurudzi vezvokurapa, uye vatapi vekutanga vekugadzirisa kuti vape mishonga inobatsira zvikuru.
Kuzarura Vitality
VIDEO
References
Hon, S., Ritter, R., & Allen, DD (2021). Mutengo-Kubudirira uye Migumisiro yeKuwana Kwakananga Kurapa Kwepanyama KweMusculoskeletal Disorders Kuenzaniswa neChiremba-Kuwana Kwekutanga muUnited States: Kuongorora Kwakarongeka uye Meta-Analysis. Physical therapy, 101(1), pzaa201. doi.org/10.1093/ptj/pzaa201
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 Chiropractic , Chiropractic Examination , chisingaperi Pain , Kukanganiswa kwakakomba , Healthcare Providers , Mishonga , Viscerosomatic Reflex
Ko vashandi vehutano mukiriniki yechiropractic vanopa sei nzira yekiriniki yekuziva kukanganisa kune vanhu vari kurwadziwa?
ziviso
Chero chinyorwa chaunoverenga pamusoro pekushandisa zvinodhaka pakati pevanamukoti chinenge chichidzokorora zvakataurwa neAmerican Nurses Association, iyo inotaura kuti, maererano neruzhinji, 10% yevanamukoti, kana mumwe mugumi kana zviuru mazana matatu eVanamukoti Vakanyoresa muUnited States. States, vanotsamira pamishonga yerumwe rudzi. Kukanganisika kwemhando ipi neipi kubasa, kunyanya kana kuchibva mukushandisa zvinodhaka kana kushandiswa, kunogona kuve nemhedzisiro yakakomba kumukoti uye basa rehukoti nekuda kwezvikonzero zvakati wandei. Kunyatsoita, kurongeka, kugona kufunga kwakadzama, uye kuona kwakakosha mubasa rehukoti. Nekuti kukanganisa kana tsaona dzinogona kuitika, chero kusakwanisa kuendesa hunyanzvi uhu kunoisa varwere, vaunoshanda navo, uye mukoti panjodzi. Uyezve, vanhu vanoona vanamukoti sevakavimbika, vakavimbika, uye vakatendeseka. Kukanganisa kunogona kukanganisa maonero iwayo, kunyanya kana akaunzwa nedoro kana zvinodhaka. Muzvikamu zvinotevera, tichaongorora kukanganiswa, zvikonzero zvacho, uye zvaunosungirwa kuita nemutemo kana uchitenda kuti waunoshanda naye haakodzeri. Chinyorwa chanhasi chinotarisa nzira yekiriniki yekuziva kukanganisa munzvimbo yekiriniki. Isu tinokurukurirana nevazivisi vane hukama nevanorapa vanobatanidza ruzivo rwevarwere vedu kuti vaongorore marwadzo-sematambudziko avari kusangana nawo. Isu tinozivisawo uye kutungamira varwere pakurapa kwakasiyana uye kubvunza mibvunzo yakaoma kune avo vanobatana navo vatapi vezvokurapa kuti vabatanidze chirongwa chekurapa chakasarudzika. Dr. Jimenez, DC, anosanganisira ruzivo urwu sebasa rezvidzidzo. Disclaimer .
Tsanangudzo Yekukanganisa
Tsanangudzo yakakosha yehurema ndeye "Mamiriro ekudzikiswa, kupera simba kana kukuvadzwa, kunyanya mupfungwa kana mumuviri" ( "Kukanganisa," nd" ) Uchaona kuti iyi ingori tsananguro yemamiriro ezvinhu uye kuti hapana chikonzero chinopiwa. Izvi zvinokonzerwa nekuwanda kwezvikonzero zvinogona kuitika. Nepo zvimwe zvikonzero zvingava nyore kuratidza, zvimwe zvingasadaro. Nekuda kweizvozvo, zvakakosha kuziva uye kufunga mamiriro uye chikonzero, kana zvichizivikanwa, tichitaura nezve kukanganiswa. Ruzhinji rwakaremara rwakatikomberedza sevanamukoti ndeichi: Varwere vedu. Ivo vari mukuderedzwa, kushaya simba, kana kukuvadzwa mamiriro, kunyangwe ivo vangave vakakanganiswa nechirwere kana kukuvara. Saizvozvo, iwe unokanganiswa nehurwere kana wakashanda shifiti ine dzihwa rakashata. Zviratidzo zvekunzwa kunonoka, kutadza kufunga, uye kuongorora basa rako kakawanda mienzaniso yekukanganiswa munzvimbo yekiriniki.
Chirwere kana kukuvara kunogona kuve nemhedzisiro dzakasiyana uye kukanganisa mabatiro aunoita basa rako kune akasiyana madhigirii, asi sezvo dhigirii rehurema rinowedzera, ndizvo zvinoitawo mukana wekuti iwe ukanganisa. Kuchengetedzeka kwevese iwe nevaya vakakukomberedza, kusanganisira varwere vako uye vaunoshanda navo, kwakabatana zvakanyanya nedhigirii rehurema hwako. Iwe, varwere vako, uye vaunoshanda navo havana kuchengeteka zvakanyanya kana kuita kwako kuchikanganiswa. Kunyangwe vanamukoti vachiziva kuti varwere vari panjodzi nekuti vanokanganiswa neimwe nzira. Isu tinoziva zvakare kuti kukanganisa kunogona kuita kuti iwe uwedzere kukanganisa. Iwe uri munhu ane mutoro uye haungamboshanda kana kukanganisa kwako kwakakura zvekuisa varwere vako munjodzi. Zvisinei, zvakadini kana waunoshanda naye akaremara? Zvakatoipisisa, ko kana uchifunga kuti kwakatozvikuvadza? Unofamba sei? Unotaura navo here? Unoudza mumwe munhu nezvazvo here? Iwe unotarisira kuti hapana chakaipa chinoitika uye wochifuratira?
Kuchengetedza kuchengetedzwa kwevarwere chinhu chinonyanya kukosha kune vanamukoti mumutsara wavo webasa. Ibasa rako kuziva zvekuita uye kuti ungazviita sei kana waunoshanda naye achiita seari kukanganiswa. Asi kuti uite izvozvo, unofanirwa kukwanisa kuona kukanganisa kunogona kuitika mauri iwe nevamwe vanhu. Zvekutonga uye zvinodiwa zvekushuma zvinofanirwa kuzivikanwa kwauri. Iwe unofanirwawo kuziva nezvezvingangoitika kwauri iwe pachako kana iwe usingaite chinhu.
Zvikonzero Zvokukanganisa
Unogona kufunga kuti tiri kukurukura nezvekushandiswa kwezvinodhaka panguva yaunonzwa kana kuverenga mutsara wekushomeka pabasa. Zvisinei, pane zvimwe zvikonzero zvingangokonzera kunze kwekushandisa zvisina kunaka doro kana kushandisa zvinodhaka, uye kuwana mhedziso isiri iyo kazhinji kunogona kuva nemigumisiro isingatarisirwi. Haufanirwe kutarisa kana kuona kuti chii chiri kukonzera kuremara kwemumwe wako. Ndiro basa revamwe. Iwe unofanirwa kuona zviratidzo zvekukanganisa uye kutora danho rakakodzera. Chimwe chezvinhu zvaunofanira kufunga usati waudza waunoshanda naye nezvekupindwa muropa nezvinodhaka ndechekuti uri kuona kukanganiswa chaiko here kana kuti kwete. Munhu wose anombonzwa achirwara, anogumbuka, kana kuti anonetsekana. Kunyangwe isu tingasashanda semazuva ese, hapana nezve maitiro edu anoisa chero munhu panjodzi, uye hazviitike kazhinji. "Kukanganisa muhutano hwehutano hunotsanangurwa sekusakwanisa kana kuswedera kutadza kuita, iyo yakakamurwa kuva mapoka maviri anogona kukanganisa vose nyanzvi uye murwere" ( Baldisseri, 2007 ) Chirevo ichi chinodzinga chiitiko chekare chaunogona kufamba zvishoma nezvishoma pane zvakajairika nekuda kwekutonhora kwakanyanya.
Inoshanda Mushonga Kufurira Beyond Majoini- Vhidhiyo
VIDEO
Musiyano Pakati Pekukanganisa & Zuva Rakaipa
"Kukanganisa kunoratidzwa nekusakwanisa kuita mabasa ehunyanzvi uye mabasa anoenderana nemaitiro ehukoti." Kuva nezuva rakashata kunogona kukanganisa mafungiro emunhu uye mafambiro ebasa. Dzimwe nguva, fungidziro isina kusimba yekuti mumwe munhu haasi ivo pachavo inotungamira kune iyi kuwanikwa. Vashandi vanogona kunzwa kusagadzikana kana kunzwa kutya. Vatariri vanogona kuona kukwira kwenhamba yezvichemo zvakakwidzwa mushandi kana nevashandi biyavo pamusoro pemunhu iyeye. Maitiro ekuzvibata anoratidza kuti nyaya dziriko uye dzinogona kutungamira mukukonzeresa zvikanganiso zvekurapa. Zvikanganiso zvekurapa mumasangano ezvehutano zvinogona kuunza dambudziko rakakura rehutano iro rinogona kutyisidzira kuchengetedzwa kwemurwere. ( Rodziewicz et al., 2024 ) Tisati taongorora maitiro aya, ngatitarisei zvimwe zvikonzero zvingangove kunze kwekushandisa zvinodhaka kana zvinodhaka izvo zvingave zvichikonzera kudzikira kwemaitiro ane njodzi mumabasa ehukoti.
Dzidzo & Dzidzo Deficits
Zviitiko zvine ngozi zvewaunoshanda naye zvinogona kubva mukusadzidziswa kwakakwana, ruzivo, kana kujairana nebasa razvino. Izvi zvinonyanya kushanda kune vanamukoti vane rezinesi munguva pfupi yapfuura uye vanamukoti vanochinja kubva kune imwe nzvimbo yekudzidzira kuenda kune imwe. Vanamukoti vari mukudzidziswa kwekuvandudza vangangoda kuva nechivimbo chakanyanya mumaitirwo ezvinhu echinyakare kana kuti vanoda kudzidziswa gadziridzo dzakakurudzirwa kumitemo kana maitiro. Dzidzo yekuvandudza inogonawo kusangana nekupikiswa kana shanduko uye inoda kubudirira. Kana mukoti asingadi kubvuma kuti ruzivo rwavo kana kugona kwavo hakuna kuenzana, kushomeka kwedzidzo uku kunogona kuita sekukanganisa. Vanogona kutora nguva yakareba kupfuura mamwe vanamukoti kuita mabasa, pakati pezvimwe zviratidzo. Fungidziro dzisiridzo pamusoro pekuti ndeipi nzira inonyatso nzwisisika kana nzira yekupedzisa basa inogona kutungamira mukukanganisa padivi pemukoti. Neimwe nzira, vanogona kunge vakanyanya kukoshesa kutsoropodzwa uye kuyedza kuchengetedza kudzikama kwavo nekusimbirira kuti vanokwanisa.
Chirwere Chomuviri
Takambokurukura nyaya yekuedza kushanda kana wabatwa nechando. Kune vazhinji vedu, chiitiko chekuva nechirwere chidiki kana kutapukirwa kwakatibata kumashure pamwe inozivikanwa. Asi, kuwedzera kwekusagadzikana kwemamiriro ezvinhu kunogona kukonzera kukanganisa kwemazuva ekuita. Kufanana nezvimwe zvirwere zvakawanda, chirwere cheshuga, uye arthritis zvinogona kuita kuti mumwe munhu anzwe ari pasi pe100% yavo pachavo pane mamwe mazuva. Zvakakosha kuyeuka kuti iwe unogona kunge usingazivi kuti waunoshanda naye ane zvirwere izvi. Nekuda kwezita riri nani kana rakakodzera rekuisa izvi pasi, iva nechokwadi kuti munhu wauri kuda kupomera mhosva yekushandisa zvinodhaka haana pamuviri asati aenda kumberi. Nomuzvarirwo, urwu runyoro rushoma rwezvese zvinogoneka tsananguro dzemuviri. Chingori chiyeuchidzo chehushamwari chekufunga nezve mukana wekuti mukoti asingagone angave asina kusimba mumuviri.
Kukuvara Munyama
Kufanana nemamiriro okurapa, kukuvara kunogonawo kukanganisa kukwanisa kwomunhu kuita basa. Kunyange zvazvo zvingangoitika kuti pangava nezviratidzo zviri pachena zvekukuvara—zvakadai sokukamhina kana kumwe kufamba kusiri kwechisikigo, nzvimbo dzakasungwa mabhandeji, kana kushandiswa kwetsvimbo yekufambisa kana imwe rubatsiro rwemuchina—izvi handizvo zvinogara zvakadaro. Munhu ane musana kana mamwe marudzi akasiyana emutsinga anogona kuedza kuvanza kusagadzikana kwavo uye miganhu yavo.
Stress & Kuneta
Sezvo zvakajairika kuti zvikonzero izvi zviitike pamwe chete kana kuti chimwe chiratidzike sechiratidzo chechimwe, zvinogona kuonekwa sechikonzero chakaungana. Zvinogonawo kuva mhedzisiro yezviitiko kunze kwenzvimbo yebasa, mukati mebasa, kana zvese zviri zviviri. Mumwe munhu achangobva mukurambana kana mumwe munhu ari mutarisiri mukuru wehama iri kurwara zvakanyanya pamba mienzaniso miviri. Mamiriro ese ari maviri haafadzi, asi ko kana zvinhu izvi zvaive zvechipiri kumatambudziko emari? Vese kunetseka pamusoro peizvi uye kuyedza kushanda mamwe mashifiti nekuda kwematambudziko avo ehupfumi zvinogona kukanganisa kugona kwavo kurara. Mumwe munhu ari mumamiriro ezvinhu aya anogona kukurumidza kuneta mupfungwa uye mumuviri nekukurumidza. Zvichienderana nehunhu hwavo, zvaisazonzwikawo kuti vamwe vavo vange vasingazive nezvematambudziko aya. Neimwe nzira, chikonzero chinogona kunge chakananga sekushushikana pabasa, zvichikonzera kupera simba uye kuderera kwekukurudzira. Kuneta uye kusagutsikana nebasa, chokwadi, "zvinozivikanwa mukati mebasa roukoti" ( Van Bogaert et al., 2017 )
Mental Kurwara
Kunyangwe vanamukoti vachida kuzvifunga sevakasimba uye vasingabatwe nemamiriro ezvinhu ayo vamwe vaizoona sekushaya simba, chokwadi ndechekuti isu tiri panjodzi yehutano hwepfungwa sekufunganya nekuora mwoyo, pamwe nekusagadzikana kwekushandisa zvinodhaka, nekuda kwezvikonzero zvakawanda zvakafanana. . Mune mamwe mabasa ehukoti, tinoshanda nevarwere vari kufa nguva dzose-pamwe kunyange kufa kwevacheche-kana tinoona migumisiro inotyisa kubva muzviitiko zvechisimba kana zvetsaona. Mamiriro akaita seaya anogona kushanda seanotangira kuzvirwere zvakaita sePost Traumatic Stress Disorder (PTSD). Vanamukoti havasi vakadzi vepamusoro kana varume vakuru-zvakare, iyi inongova mienzaniso mishoma. Vashandi vehutano vanogona kukanganisa kana zvikakanganisa ruzhinji rwevanhu.
Kushandiswa kwezvinodhaka
Kupindwa muropa nezvinodhaka ndiko kunonyanya kurwara uye kukuvadza munhu, nzvimbo yacho, uye kunyangwe basa racho, kunyangwe zvisiri izvo zvakajairika kupfuura izvo zvakambotsanangurwa zvinokonzeresa kukanganisa. Kushandisa zvinodhaka hakuitike kuti zvipere zvoga nekufamba kwenguva pasina rubatsiro kubva kune vaunoshanda navo nevakuru, kusiyana nemamiriro ekurapa kana kukuvara. Izvi hazvireve kuti kupindira kune zvimwe zvinokonzeresa kukanganisa hakuna kufanira kana kunofanirwa kudzivirirwa. Kana iwe ukasaita kana chimwe chinhu chakaita sekurwadziwa kwakaderera kumashure ndicho chikonzero chekukanganiswa, unogona kupedzisira wapindwa muropa neanopedza marwadzo pakutanga. Inosanganisirwa muunganidzwa pasi pechidzidzo ichi hurema hunounzwa nekushandisa zvisizvo kana kunyanyisa kwemishonga yavakatemerwa ivo kana vamwe. Kukanganiswa kunowanzobatanidzwa nemigumisiro yekushandiswa kwepamusoro kana kunyanya kuwandisa. Panguva imwecheteyo, inogonawo kubva pane dzimwe nguva kubva kuzviitiko zvakashata zvine chokuita nemishonga yakajairika, yakadai sekusvotwa, kurara, kana dzungu. Kushandiswa kana kusashandiswa zvisirizvo kwe "zvinodhaka zvemumugwagwa" kana zvisiri zvemishonga zvakadai semethamphetamine, ecstasy, kana cannabis. Kushandiswa zvisina kunaka kana kusingaperi kana kunyanyisa kunwa doro. Mukoti anogona kunge akadhakwa zvakanyanya kana kubatwa nechadzimira, asi zvese zviri zviviri zvingakanganisa kugona kwake. Kushandiswa kwenguva refu kunogonawo kukonzera zvirwere zvemuviri kana kukanganisa kwekuziva izvo zvinoita kuti zviome kuti mukoti aite pamwero wakakwana. Sezvo kutsanangurirwa kwese kwemukoti kunowanzova pamusoro pebasa ravo semukoti, kupinda kwekushungurudzwa kwavo kana kupindwa muropa munzvimbo yavo yebasa kazhinji chiratidzo chekuti hurwere hwavo hwakabva papi.
Nekuda kwekuti vashandi vehutano vanoona nezvebasa ravo, humbowo hwechirwere dzimwe nguva hunoratidza kunonoka kwechirwere. Nyaya dzepabasa dzinowanzova nhanho yekupedzisira yekudzika, uye kana chirwere chikaonekwa, vaunoshanda navo vanogara vachishamisika "( Washington State Department of Health, 2016, p.6 ) Apo kukanganisa kunotanga kuonekwa kubasa, vashandi pamwe nevashandi vanogona kuramba kana kuderedza nyaya yacho, vachipa zvikonzero kana kudzivisa kunetsana vachitarisira kuti nyaya yacho ichanyangarika.
Unique Risk Factors Kune Vanamukoti
Mukana wekuva nechirwere chekushandisa zvinodhaka unokonzerwa nezvinhu zvakasiyana-siyana, zvinosanganisira nhaka, kurerwa, kumanikidzwa kwevabereki nevezera, nezvimwewo. Nekudaro, kushanda semukoti kunopa mashoma akasarudzika enjodzi zvinhu zvisipo mune mamwe mabasa. Iwo mahombe enjodzi yeawa anobatwa nanamukoti munzvimbo yehutano ndeaya:
upindo Maitiro kushushikana Kushaya dzidzo ( Hakim, 2023 )
Acess & Maonero
Mishonga inotenderwa kuwanikwa nemishonga inowanzo shandiswa nanamukoti pane ruzhinji rwevanhu, kunyange zvazvo kusagadzikana kwekushandisa zvinodhaka kusingakanganisi vanamukoti kakawanda kupfuura vanhu vose. Tsananguro ndeyokuti vanamukoti vanobata mishonga iyi zuva nezuva, kunyange pasina kunyorerwa. Kune izvi, isu tinowedzera ruzivo rwedu rwekurapa kwemushonga, mashandisiro, uye dosi uye tinoshanda munzvimbo inoonekwa mabhenefiti ekushandiswa kwemishonga. Izvi zvinoratidza kuti tinozvishingisa pachedu pakukwanisa kuzviongorora nekuzvirapa uye nekugona kwedu kubata mishonga iyi.
kushushikana
Zvimwe zvezviratidzo zvekuti vanamukoti vese dzimwe nguva chikamu chezvinoshungurudza zvakakonzera kuti vatadze zvinosanganisira:
Mashifiti akawedzerwa Basa rinorema Kusavapo kwevashandi Varwere vanokurumidzira zvakanyanya pavanenge vachichengetedza kudzikama pasi pemamiriro ezvinhu anonzwisa tsitsi.
Izvi zvinonyanya kuzivikanwa kune vese vanamukoti uye dzimwe nguva zvinogona kuve zvichikonzerwa nekuita basa. Iwo ese chikamu chinodiwa chemutsara unodiwa webasa. Zvirongwa zvebasa chete zvakaratidza hukama hunobatsira nekushandisa zvinodhaka. Marwadzo kana kushaya hope mushure mekuchinja kunoda kwakajairika uye zvinowanzoshanda sechikonzero chekutanga chekutora mushonga kubatsira nekurwadziwa nekurwadziwa, kukurudzira kuzorora, kana kurara.
Kushaya Dzidzo
Pano, izwi rokuti "kushaya dzidzo" harirevi kusaziva zvinodhaka. Sezvatambotaura, hapana kushomeka kwechikoro ikoko. Kwete. Muchirevo chechinyorwa chino, kusaziva nezvematambudziko ekushandisa zvinodhaka uye zviratidzo zvinoyambiro nezviratidzo zvinorehwa. Nguva zhinji, vashandi vehutano havakwanise kuona izvi zviratidzo uye zviratidzo mukati mavo nevamwe vanhu. Kunyangwe vakazvizivisa, kushorwa kunobva mukushaikwa kweruzivo nezve kusagadzikana uku - kunyanya kana murwere ari mushandi wezvehutano pamwe naye - nekuti isu tinowanzo kubata vashandi vezvehutano - kusanganisira isu pachedu - kune yakakwira mwero kupfuura isu vashandi vasiri vehutano.
Kuziva Zviratidzo
Kana mukoti akabatwa achishandisa zvinodhaka kana doro kubasa, nzira yakakodzera yekuita mazuva ano rubatsiro uye kurapwa kwete kuregedzerwa nekukurumidza. Pfungwa iri pakuti mukoti anozokwanisa kudzokera kubasa mushure mekurapwa nekubatsirwa. Zvisinei, kupindira kwepakutanga ndicho chinhu chinokosha chegadziriro iyi. Sezvatakambotaura, kushandiswa kwezvinodhaka kungada kuenderera mberi kwechinguva zviratidzo zvekukanganisika pabasa zvisati zvabuda pachena. Naizvozvo, mukutsvaga chigumisiro chakabudirira, nguva pachayo inova tyisidziro. Zvakakodzera kuzviyeuchidza kuti kushandisa zvinodhaka kungasava iyo chete tsananguro yekukanganisa sezvatinoongorora zvimwe zviratidzo zvinogona kukonzerwa nekushandisa zvinodhaka. Nekuda kwekuchengetedzwa kwevarwere uye kwevashandi, kupindira kunodiwa zvisinei nechikonzero. Kutsvaga shanduko yehunhu kana shanduko kubva kune yekutanga kwete yezviitwa zvimwe zvinonyanya kubatsira. Mushure mezvose, isu tese tinoziva kuti mukoti asina kugona asi agara achiratidzika kuvhiringika kana kufamba zvishoma zvishoma pane vamwe kana achinge apedza mabasa. Pamwe ingori yekuda kuzvisarudzira, asi kana mukoti aimboratidzika kunge akakwenenzverwa uye achibudirira akangoerekana atanga kuita husimbe uye kusangwarira, panogona kunge paine nyaya yakadzama iripo.
Nekune rimwe divi, zvakakoshawo kuona kana mukoti, anga achingogara ane usimbe uye akatsiga asi achigara ari mukati mezvimiro zvinogamuchirika, akaerekana asisagamuchirwe kana kuti anononoka zvakanyanya uye akashata. Zvisinei, kuchinja kunooneka kunogona kunge kuri kunze kwemamiriro ekupfeka kwavo. Kunyange munhu anowanzo fara anogona kuita seakaora mwoyo, kutya, kana kutya. Munhu akanyarara anogona kuita seane hupenyu, anotaurisa, uye anoshamwaridzana. Zvinogonekawo kuti munhu anonyara anozviparadzanisa nevamwe kupfuura nguva dzose, kana kuti munhu anowanzotaura uye anoshingaira anotonyanya kutaura uye anoshingaira kupfuura nguva dzose. Yeuka kuti maitiro haakoshi mune dzakawanda zviitiko pane shanduko yekunongedza dambudziko. Zvakafanana nekutarisa kutsauka kubva kune yakajairika BP kana tembiricha sechiratidzo chenyaya. Zvimwe zviratidzo zvekuchinja kwekutarisa zvinosanganisira:
Maitiro anofamba Kusvibiswa Kukurova Kuchema kana kuseka zvisina kufanira Kunyumwa kana kuve nehanya zvakanyanya nekushoropodzwa. Kusachinja-chinja kana kuomerera zvakanyanya kumaitiro kana zvisingadiwi. Kuvhiringidzika, kana ndangariro dzakaipa
Kana zvasvika pakuita basa, unogona kuona zvinotevera:
Kusimuka kwekunonoka uye kusavapo, kunyanya kana vachitevera maitiro. Tsananguro dzinoshamisa dzekusavapo Kumbomira kwenguva refu kana kudarika nguva dzose Kusavapo kweunhu kubva kubasa, Kare, mabasa akajairika aida nguva yakawanda. Zvisina kujairika kana zvinokahadzika "mashortcuts" anoshandiswa mukushanda haatsigire danho rinotarisirwa rekutarisira. Kana kunaka kana zvirimo zvechati zvikava zvisina kusimba kana kusarudzika, pane kusarongeka kukuru uye kusaita hanya. Kukwira kwezvichemo kana zvichemo zvemukoti.
Mumwe nomumwe wavo anonongedzera kunhau inobvira. Vanogona kunge vakanyatsojeka kana kushamisa zvakakwana kuti vakupe fungidziro yekuti chimwe chinhu chakadzimwa. Unogona kuona kuti vari kushandisa zvinofemesa mweya, mindi, kana kutsenga chingamu kakawanda kupfuura zvavaimboita. Vanogona kun'un'una kupfuura nguva dzese kana kuratidza kutaura kwakamira zvine hungwaru nekunyarara kwenguva refu vachifunga mhinduro yavo. "Vadzidzi vavo vakamanikidzwa (kana kuderedzwa)?" kana kuti “Doro iroro randarinzwa?” mimwe mibvunzo yekuzvibvunza iwe paunenge uchienda. Sevanamukoti, tinogona kuwana hunches kana intuition. Kugona kwedu kwekuzvarwa nakwo mhedzisiro kubva mukudzidziswa kwedu kwakakura uye hunhu uhwu hunowanzovakirwa pane zvatinoona isu tisingazive. Nokudaro, ndapota usavafuratira. Nepo usingafanire kuvafuratira, haufanire kuvagamuchira sevhangeri.
Drug Diversion
Kuwana mushonga wesarudzo unogona kuganhurirwa kune mukoti ane dambudziko rekushandisa zvinodhaka kana vasiri kushanda. Izvi zvinogona kunge zviri nekuda kwezvikonzero zvakasiyana, sekuti mhuri yavo haichanyorerwe mushonga iwoyo, chiremba wavo kana wemishonga achinyumwira, kana zvimwe zvikonzero. Vanowanzo edza kuwedzera iyo yekuwana kubva kubasa mumamiriro ezvinhu akadai. Uye mukoti anozoda kugadzira mukuvanza maitiro aya nekuda kwedziviriro iripo, kunyanya kana zvasvika pazvinhu zvakarambidzwa.
Pakati pezviratidzo zveyambiro zvekutarisira ndezvi:
Nguva nenguva kana nechido kupa kuva mukoti wemishonga. Varwere vanoramba vachinyunyuta pamusoro pekusagadzikana kunyange mushure mekugamuchira marwadzo. Zvinyorwa zvinoratidza kuti murwere akapiwa mishonga inopedza marwadzo kupfuura zvaidiwa pamamiriro avo ezvinhu. Kune mishumo yakawanda uye yakawanda yekuteuka kwezvinodhaka uye marara. Kana mukoti uyu achiita zvekutenderera kwemishonga zvine chekuita nevamwe vanamukoti, nhamba yakawandisa yemishonga inodzorwa inopihwa.
Nhamba dzezvinodhaka hadzina kururama; Kana usati waona mushonga wapihwa kana kupihwa, mukoti anogona kukukumbira kuti usayinewo mushonga wacho. Urwu ndirwo runyorwa, sezvakangoita mamwe. Sezvakaita mamwe mazita, vanamukoti vakachenjera zvikuru nekuda kwedzidzo yedu, kudzidziswa, uye zviitiko, saka dzimwe nguva ingori njere yedumbu iyo inokunyevera nezvenyaya inogona kuitika. Nekudaro, segwara rakajairwa, chero chinhu chinonzwa kuremerwa chinofanira kutariswa mberi. Zvisungo zvako kune varwere vako uye vaunoshanda navo zvinoda izvi.
Zvinyorwa
Iyo Florida Nurse Practice Act inotyorwa kana mukoti achidzidzira akadhakwa. Zvese hurwere nekushandisa zvinodhaka zvakanyorwa sezvingangokonzeresa kukanganisa uku mundima inotsanangura izvi sekutyora uye zvinogona kukonzera chirango. Zvinenge zvisiri pamutemo zvakare kutadza kuburitsa pachena kukanganiswa kwemukoti kana kuisa chengetedzo yemurwere munjodzi nekumubvumidza kushanda iye akaremara. Zvinogoneka kune wese munhu kana pasina kuedza kuvhara mukoti kana nyaya ikafuratirwa netarisiro yekuti ichapera. Semushandi, iwe unofanirwa kutaurirana zvizere nemirau uye maitiro nzvimbo imwe neimwe ingangove yakagadzirirwa zviitiko izvi chete. Izvi zvichange zvagadzirwa kuti ive nechokwadi chekutevedzwa kwese kwemutemo nezvisungo zvemutemo. Hazvina kumbofanira kuti utaure nemunhu waunoshanda naye akaremara. Gara uchikumbira mutariri kana maneja mukoti kuti akubatsire. Maneja kana mutariri angangotanga abata mukoti akaremara; zvisinei, kuva nevanhu vakawanda varipo panguva yekupindira kuchaita:
Ipa humbowo hwakapihwa kuna mukoti huremu hwakawedzerwa nekuti anogona kupokana nekukanganiswa. Huyai zvapupu zvezviitiko zvingangodiwa mukunzwa kana misangano gare gare. Ipa simba kune meseji, tsigiro yemanzwiro, uye kuchengetedza kuchengetedzwa kana mukoti achiratidza kushushikana kana hutsinye kana abatwa. Kupindira kwekutanga hakufanire kunge kuri kupomera kana kuyedza kuziva nyaya yemukoti.
Zvinofanira kunge zvichibva pachokwadi uye kupa humbowo hwakanyorwa hwezvaonekwa uye zvinonetsa kuita kuti mukoti aone kuti sei uri kuvakumbira kuti varege kushanda izvozvi. Iko kukanganisa uye chero kupindira kunotevera kunogona kutaurwa mune imwe yenzira mbiri. Iyo Florida State Board yeNursing ndiyo yekutanga yavo. Zvakanyanya, Dhipatimendi rehutano raizogamuchira mushumo, kuferefeta zvichemo, uye kutora matanho akakodzera. Chechipiri chiito chingave chekutumira chirevo kuIntervention Project for Nurses (IPN). IPN yakagadzirwa muna 1983 nekuita kwemutemo kuchengetedza hutano hweveruzhinji nekuchengetedzeka. Chan et al., 2019 ) Inoita izvi nekupa tarisiro yepedyo kune vanamukoti vanoonekwa sevasina kuchengetedzeka kudzidzira nekuda kwehurema hunounzwa nekushandisa zvinodhaka kana kudhakwa, kushandisa zvisirizvo, kana zvese, kana nekuda kwehurwere hwemuviri kana hwepfungwa hunogona kukanganisa kugona kweane rezinesi kudzidzira zvakachengetedzeka uye nehunyanzvi. .
Aya mapurogiramu ekusiyana-ku-kuranga akagadzirwa munyika yose, uye muFlorida, chikamu cheIntegrated Patient Network (IPN) nekuda kwekuziva kuti mukoti ane dambudziko rekushandisa zvinodhaka anofanira kuwana kutarisirwa uye kurapwa sezvakaita chero munhu. zvimwe. Kuburikidza nezvirongwa zvayo, vanamukoti vanogona kuwana kurapwa kusiri chirango uye kudzoreredzwa. IPN ichabatsira mukoti kubudirira kudzoka kuzodzidzira kana akabvuma kusiya basa uye kupedza chirongwa ichi achichengeta zvakavanzika — kunyangwe kubva kuBoard of Nursing. IPN inotumira faira kuDhipatimendi rehutano kana mukoti akatambira mazwi aya asi ochinja pfungwa dzake. Dzimwe nyaya dzinogona kumhan'arwa kuDhipatimendi rehutano neIPN, uko kurapwa UYE chirango chingatangwa. Kutora chikamu kwebazi rezvehutano kunogona kuita kuti rezinesi remukoti rimbomiswa kana kukanzurwa izvo zvinoita kuti zviomere kudzoka kubasa. Zvinotarisirwa kuti kuburikidza nekupa nzira dzisiri dzechirango, vanamukoti vachakurudzirwa kutsvaga rubatsiro vasati vatarisana nechirango uye vanogona kupedzisira vakwanisa kudzokera kukudzidzira.
mhedziso
Nekuda kwemamiriro ezvinhu akasiyana-siyana akapoteredza dzidzo yedu uye kudzidziswa kwedu, maonerwo atinoita, uye kuti tinozviona sevanhu vakasimba kupfuura vamwe, nyaya yekuremara kubasa kwevanamukoti yakanyanya kuoma. Kare, kana mushandi akanga akaremara pabasa, chirango chingave chakaitwa nokuda kwokukanganisika kwacho kana kuti zvikanganiso zvakaitwa. Izvi zvainyanya kushanda mumamiriro ezvinhu apo zvakaonekwa kuti mukoti akanga akadhakwa kana kuti akakanganiswa nechimwe chinhu. Wakanga wabuda pamukova uye hauna kuzodzoka shure kwaizvozvo. Unorasawo rezinesi, zvichikutadzisa kudzokera kubasa semukoti. Nechemumoyo, zvirongwa zvisiri zvechirango zvakasimudzwa nekuziva kuti isu hatina kudzivirirwa kune zvakafanana zvinonetsa sevamwe. Pfungwa iri shure kwezvirongwa izvi ndeyekuona matambudziko, kusanganisira kusagadzikana kwekushandisa zvinodhaka, kutanga kuitira kuti mhedzisiro yakanaka iwanikwe kune ese mapato.
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Rodziewicz, TL, Houseman, B., & Hipskind, JE (2024). Kuderedza Kukanganisa Kwezvokurapa uye Kudzivirira. In StatPearls . www.ncbi.nlm.nih.gov/pubmed/29763131
Van Bogaert, P., Peremans, L., Van Heusden, D., Verspuy, M., Kureckova, V., Van de Cruys, Z., & Franck, E. (2017). Vanofanotaura nezvekuneta, kuita basa uye mukoti vakashuma mhedzisiro yebasa uye mhando yekutarisira: yakasanganiswa nzira yekudzidza. BMC Vanamukoti , 16 , 5. doi.org/10.1186/s12912-016-0200-4
Washington State Department of Health. (2016). Nhungamiro yekubatsira vamwe vaunoshanda navo vanoratidza kukanganisa munzvimbo yebasa. Zvakatorwa kubva www.doh.wa.gov/portals/1/Documents/Pubs/600006.pdf
Disclaimer
by Dr Alex Jimenez kugwinya , Simba & Simba
Muchina wekukwasva unogona kupa muviri uzere kurovedza muviri kune vanhu vari kutsvaga kuvandudza kusimba?
Boka revanhu vanoita maekisesaizi mujimu vachishandisa muchina wekukwasva pamwe chete. Maonero epadivi emukadzi wemitambo ari kudzidzira pamushini wekukwasva muCrossFit centre. Musikana ane tsandanyama uye murume wemitambo vari kudzidzira kudzidzira simulator kuCrossFit gym.
Ringing Machine
Nhasi, michina yekukwasva inozivikanwa zvakanyanya sezvishandiso zvinoshanda zvekusimbisa muviri. Ivo vanogona kuwanikwa munzvimbo dzekusimbisa muviri, nzvimbo dzekusimbaradza, kurapwa kwemuviri, uye makiriniki ekugadzirisa mitambo. Kukwasva kwakaderera-kukanganisa, kunobvumira kutonga kwekufamba uye kumhanya, uye inokurudzirwa kupora kupora. Dzimwe nguva inokurudzirwa sekurovedza muviri kune vanhu vane matanho ekutanga eosteoarthritis.
Benefits
Zvinobatsira zvacho zvinosanganisira:
Kukwasva ibasa remuviri rakazara rinosimbisa mapoka makuru emhasuru mumaoko, makumbo, uye musimboti uye kuwedzera kutsungirira kwemoyo.
Muviri wepamusoro nepasi unoshandiswa pakurohwa kwese.
Inosimbisa uye toni mhasuru.
Kukwasha kunopisa macalorie akakosha pasina kuisa kushushikana kwakawedzerwa pamajoini.
Inovandudza kutsungirira uye hutano hwemoyo nemapapu.
Cardiovascular Fitness
Kukwasva ibasa risingawanzoitiki rinosanganisira simba uye kutsungirira. Kurovedzera muviri kunowedzera kurova kwemoyo uye oxygen, kunatsiridza kusimba kwemoyo. (Hansen RK, nevamwe. 2023 Kuburikidza nekuenderera mberi, rhythmic kufamba, izvo zvinowedzera kushandiswa kweokisijeni, kukwasva kunosimudzira kugona kwemoyo nemapapu kupa mweya weokisijeni kumuviri uye kushanda pakutsungirira kwetsandanyama.
Full-Muviri Workout
Basa rekukwasva ibasa rakazara remuviri rinoshanda panguva imwe chete nzvimbo dzakawanda dzemuviri nemapoka emhasuru, kunyanya maoko, musana, musimboti, uye makumbo. Iko kufamba kunofambisa mapoka makuru emhasuru kuburikidza nehuwandu hwakazara hwekufamba, kusimudzira kuchinjika uye kuvandudza tsandanyama toni iyo yakanaka kune vanhu vane dambudziko nekuita maekisesaizi ekurema sekumhanya. Kukwasva kunogonawo kuvandudza mamaki emuviri, zvichienderana nekusimba kwekurovedza muviri uye nzvimbo yekurova kwemoyo inochengetwa.
Joint-Friendly
Kukwasva ibasa rakadzikama, rinoita kuti zvive nyore pamajoini uye akakodzera vanhu vane zvinonetsa pamwe chete kana avo vari kutsvaga kurovedza muviri-kune hushamwari. Iko kurovedzera kunobata mamhasuru makuru nenzira yakaderera-isina kurovera pamajoini kana kutenderera kwakanyanya.
Inopisa MaCalori
Kukwasva kunogona kuve nzira inoshanda yekupisa macalorie. Yayo yemoyo uye yekudzivirira kudzidzisa musanganiswa inoita kuti ive chishandiso chinoshanda chekutonga uremu uye kurasikirwa nehuremu. Kuchinjana pakati pepamusoro uye kuderera kwesimba kunogona kuwedzera kutsva kwekoriori panguva uye mushure mechikamu chekurovedza muviri kubva kune yakawandisa post-exercise oxygen kushandiswa (EPOC), inozivikanwawo sekuti afterburn effect. (Sindorf, MAG et al., 2021 )
Inovandudza Mamiriro
Kuchengeta chimiro chine hutano kunopa akawanda mabhenefiti, akadai sekuvandudza kugona kufema, kubatsira mukugaya, nekudzivirira kukuvara. (Kim D, 2015 ) Kukwasva kunogona kuva basa rinoshanda rinowedzera simba remashure uye kuziva uye kuderedza njodzi dzemarwadzo ekudzokera shure. Yakakodzera musana activation inodiwa kuti ibudirire kukwasva, iyo inobatsirawo kukwevera mapendekete kumashure. Iyo hip flexors inobatsira kurebesa panguva yedhiraivha chikamu apo mapendekete akavhurika. Unyanzvi hwekukwasva hunosanganisira:
Dorsiflexion yetsoka.
Kutambanudza kweAchilles tendon.
Kubatanidza tibialis.
kutanga
Kukwasva hakuna kunyanya kuoma kuti utange. Kutevera maitiro akagovaniswa nenyanzvi kuchabatsira kuvandudza ruzivo uye kuderedza njodzi ye kuipa .
Kuchengeta Mamiriro Akarurama
Musana unofanirwa kuve wakatwasuka mukati mekufamba.
Sungai mhasuru dzepakati kuti musana usatenderere uchikotama pamabvi nemuhudyu panguva yekufamba.
Izvi zvinoita kuti muviri urambe wakabatana, unodzivirira kukuvara, uye zvinoita kuti kurovedza muviri kubudirire.
Chengetedza Stroke Sequences
Kune zvikamu zvina kune zvakatevedzana:
The Catch - ndipo paunogara kumberi kwemuchina wakakotama mabvi uye maoko achitambanudza ruoko kuti abate mubato.
The fambisa -ndiyo nhanho inotevera, iyo inosanganisira kusundira mupuratifomu nezvitsitsinho zvako uye kutyaira nemumakumbo ako uchibata makumbo ako, glutes, uye musimboti. Panguva yekutyaira, unoda kuzembera kumashure zvishoma uchisaidzira nemakumbo ako uchikweva mubato kuzasi kwembabvu cage.
The pedza - zembera kumashure zvishoma uchikwevera mubato kuzasi kwechipfuva.
The kupora - tambanudza maoko ako mberi uchikotamisa chiuno kuunza torso mberi, uchishandisa makumbo ako kukwevera kumashure kunzvimbo yekutanga.
Gadzirisa Resistance Zvinoenderana
Michina yakawanda yekukwasva ine zvigadziriso zvekuramba. Vatangi vekutanga vanofanirwa kutanga neakadzika nhanho yekupikisa kuti vatarise pahunyanzvi hwakakodzera uye zvishoma nezvishoma vachiwedzera sezvavanowedzera kugadzikana kuitira kuti kuramba kunopa dambudziko pasina kukanganisa fomu. Pamuchina wekukwasva, munhu wacho anofanirwa kunzwa sekunge ari kunyungudika zvakanaka pamusoro pemvura aine shamhu dzakasimba, dzine simba dzinodzokororwa kune mareps akawanda zvichienderana nekurovedza muviri.
Kupisa
Kushanda kweAerobic kunoda kufema kwakakodzera. Zvinokurudzirwa kufemera mukati mechikamu chekudzoreredza paunenge uchitsvedza chigaro mberi uye exhale panguva yedhiraivha chikamu paunenge uchisundira nemakumbo. Kufema mukuwirirana nekufamba kwekukwasva kunoita kuti mweya weokisijeni urambe uchienda, saka muviri unochengetedza simba uye kurova kwakanaka.
Kukuvadza Chiremba Chiropractic uye Inoshanda Mushonga Kliniki
Sezvinoita chero chirongwa chekugwinya, vanhu vanofanirwa kubvunza nyanzvi yezvehutano kana nyanzvi yekugwinya, kunyanya kana mamiriro ehutano agara aripo kana kunetseka kuripo. PaInjury Medical Chiropractic uye Functional Medicine Clinic, isu tinotarisa pane izvo zvinokushandira iwe uye kuedza kuvandudza muviri kuburikidza nenzira dzakatsvagirwa uye zvirongwa zvehutano hwakakwana. Isu tinotarisa pakurapa kukuvara kwevarwere uye kusingaperi kurwadziwa syndromes kugadzira zvirongwa zvemunhu zvekuchengetedza izvo zvinovandudza kugona kuburikidza nekuchinjika, kufamba, uye agility zvirongwa zvakagadzirirwa kumunhu. Tichishandisa nzira yakabatanidzwa, chinangwa chedu ndechekubvisa marwadzo zvakasikwa nekudzorera hutano uye kushanda kumuviri kuburikidza neFunctional Medicine, Acupuncture, Electro-Acupuncture, uye Sports Medicine protocol. Kana imwe nzira yekurapa ichidiwa, Dr. Jimenez akabatana nevarapi vepamusoro, nyanzvi dzemakiriniki, vatsvakurudzi vezvokurapa, uye vatapi vekutanga vekugadzirisa kuti vape kurapa kwakanyanya kunowanikwa.
Core Exercises uye Kurwadza Kwemusana
VIDEO
References
Hansen, RK, Samani, A., Laessoe, U., Handberg, A., Mellergaard, M., Figlewski, K., Thijssen, DHJ, Gliemann, L., & Larsen, RG (2023). Kuekisesaiza kunowedzera cardiorespiratory fitness uye brachial artery dhayamita asi kwete zvechinyakare cardiometabolic njodzi zvinhu mumusana-wakakuvara vanhu. European Journal of Applied Physiology, 123 (6), 1241-1255. doi.org/10.1007/s00421-023-05146-y
Sindorf, MAG, Germano, MD, Dias, WG, Batista, DR, Braz, TV, Moreno, MA, & Lopes, CR (2021). Yakawandisa Post-Exercise Oxygen Consumption uye Substrate Oxidation Kutevera Yakakwira-Intensity Interval Kudzidziswa: Migumisiro Yekudzoreredza Manipulation. International Journal of Exercise Sayenzi, 14(2), 1151–1165.
Kim, D., Cho, M., Park, Y., & Yang, Y. (2015). Mhedzisiro yechirongwa chekurovedza muviri chekugadzirisa posture pamarwadzo emusculoskeletal. Nyaya yePhysical Therapy Sayenzi, 27 (6), 1791-1794. doi.org/10.1589/jpts.27.1791
by Dr Alex Jimenez masaja , Musoro
Kune vanhu vanogara nguva dzose nokuda kwebasa uye vari kudonha mberi, kusimba kwemhasuru dzerhomboid kunogona kubatsira kudzivirira matambudziko ekumira uye kubvisa marwadzo?
Rhomboid Muscles
Marhomboid iboka remhasuru kumusana. Rhomboid mikuru uye mhasuru diki kune rumwe rutivi rwepamusoro kumashure inoumba bhanhire repafudzi, iro, pamwe chete nemimwe misumbu, inobatsira kuchengetedza kugadzikana kwefudzi nebendekete. Iyo rhomboid tsandanyama kutonga:
Kudhiraivha
Kusimudza
Kutenderedza bendekete.
Idzi mhasuru dzinobatsirawo pakufamba kwemaoko uye kugonesa kusimudza maoko pamusoro pemusoro.
Iyo rhomboid tsandanyama inotsigira hutano kumira uye kumusoro kumashure. (Yoo WG 2017 )
Kugara kwenguva yakareba, kunyura mberi, kutambanudza ruoko pamusoro pemuviri, kurara kune rumwe rutivi, kudzokorora kukanda mafambiro, uye mitambo yakaita sevolleyball inogona kukanganisa mhasuru dzerhomboid uye kukonzera kurwadziwa.
Anatomy
Kune maviri rhomboid tsandanyama. Iyo huru inotangira pathoracic musana kubva yechipiri kusvika kune yechishanu vertebrae uye inoisa padivi pebendekete rakatarisana nemusana. Mudiki akakwirira kune makuru uye anoisa paC7 uye T1 vertebrae. Misumbu inobatana pakati pemusana uye imwe neimwe yemapendekete. Pavanobatana, vanodhonza mapendekete pamwe chete. Mimhasuru fibers inomhanya diagonally. Vanoisa scapula pamusoro pe torso, vachibvumira nheyo yakagadzikana iyo maoko anogona kufamba.
zviratidzo
Kana mhasuru dzerhomboid dzichishandiswa zvakanyanya kana kuomeswa, zviratidzo zvinogona kusanganisira zvinotevera:
Hunyoro hwakatenderedza bendekete.
Nhamba shoma yekufamba mufudzi.
Marwadzo akatenderedza bendekete.
Kurwadza kwepamusoro.
Neck kurwadziwa.
Kuneta kwemaoko kana uchiita kudzokorora mafambiro epamusoro.
Ruzha rwekupwanya kana uchifambisa bendekete.
Kushaya simba kweruoko.
Kurwadziwa pachifuva.
Mushini Kuvaka
Chiito cherhomboid ndechekuunza mapepa emapfudzi pamwe chete, kuasimudza kana kuasimudza, sepaanokwevera, uye kuatenderedza kuti atarise pasi, kure nemusoro. Kuunza mapendekete pamwe chete kana scapular retraction inovaka rhomboids kutsigira kumusoro kumashure.
Kuvandudza kana kudzivirira matambudziko ekugadzirisa kana zvinyoro, mhasuru-zvine chokuita nepamusoro-kumashure uye / kana kurwadziwa kwemutsipa, 10 kusvika ku15 kudzokorora kwe scapular retraction kunoitwa kamwe chete kusvika katatu zuva rega rega inotarisirwa maitiro anogona kukurudzirwa kubatsira kusimbisa misumbu. Nekudaro, bvunza mutarisiri wekutanga, murapi wepanyama, kana chiropractor kune zvakakomba mamiriro ekurapa anokanganisa chimiro chekugadzira chirongwa chemunhu chekurovedza muviri chakanangana nemamiriro emunhu kana kukuvara. Wese munhu akasiyana, uye hapana-saizi-inokodzera-zvese kana ichibatanidza maekisesaizi ekugadzirisa marwadzo ekumusana. Chikwata chekurapa kwemuviri chinogona kukurudzira mamwe maekisesaizi kubatsira kubata kana kudzosera chero nyaya dzemashure. (Kim, D. et al., 2015 )
Mitsara Yakatambanudzwa
Muviri wemunhu une hukama hwakasiyana uye hunonetsa negiravhiti, izvo zvinogadzira kudhonzera pasi pazvimiro zvawo, kusanganisira musana, musoro, nemapfudzi. Sezvo simba rinokwevera zvinhu pasi richikweva, mapendekete anotenderera mberi, uye chipfuva chinogona kunyura mukati.Harvard Health, 2022 ) Iyo rhomboid tsandanyama inogona kuwanda, kana pectoral tsandanyama uye zvinyoro zvinyoro zviri pamberi zvinogona kuomesa uye kumanikidza. Kusimbisa rhomboids kunogona kubatsira kusunungura pectoral tsandanyama.
Pamberi Musoro Mamiriro
Kusagadzikana kwemaitiro kunogona kutungamirira kumarwadzo asingagumi uye matambudziko kumashure. (Kripa, S. et al., 2021 ) Nokufamba kwenguva, kumira kusina kunaka kunogonawo kukonzera kumira kwemusoro mberi. (US National Library yeMishonga Clinical Miedzo, 2020 ) Musoro wepamberi wepamusoro unogona kutungamirira kune zvinyoro zvinyoro zvinyoro, kink mumutsipa, uye kuneta mumasumbu akabata musoro, izvo zvinogona kukonzera marwadzo asingagumi emutsipa. Kuchengetedza yakasimba extensor tsandanyama mulumbar uye thoracic spine inogona kubatsira kudzivirira kumashure uye matambudziko emutsipa sekukura kwemuviri.
Kukuvadza Chiremba Chiropractic uye Inoshanda Mushonga Kliniki
Isu tinotarisisa zvakanyanya pakurapa kukuvara kwevarwere uye kusingaperi kurwadziwa syndromes uye kukudziridza zvirongwa zvemunhu zvekuchengetedza izvo zvinovandudza kugona kuburikidza nekuchinjika, kufamba, uye agility zvirongwa zvinoenderana nemunhu. Kushandisa nzira yakabatanidzwa, nzvimbo dzedu dzechiropractic tsika dzinosanganisira Wellness & Nutrition, Chronic Pain, Kukuvadza Kwemunhu, Auto Accident Care, Kukuvara Kwebasa, Kukuvara Kwemusana, Kurwadziwa Kwepashure, Neck Pain, Migraine Headaches, Kukuvara Kwemitambo, Severe Sciatica, Scoliosis, Complex. Herniated Discs, Fibromyalgia, Chronic Pain, Complex Injuries, Stress Management, Functional Medicine Treatments, uye in-scope care protocols kuti ubvise marwadzo nemasikirwo nekudzorera hutano uye kushanda kumuviri kuburikidza neFuctional Medicine, Acupuncture, Electro-Acupuncture, uye Sports Medicine protocol. . Kana munhu wacho achida kumwe kurapwa, achaendeswa kukiriniki kana chiremba anonyatsovakodzera, sezvo Dr. Jimenez akabatana nevarapi vepamusoro, nyanzvi dzemakiriniki, vatsvakurudzi vezvokurapa, uye premier rehabilitation providers kuti vape kurapa kwakanyanya kwekliniki. . Isu tinotarisisa pane izvo zvinokushandira iwe uye kuyedza kuvandudza muviri kuburikidza neakatsvagirwa nzira uye yakazara hutano zvirongwa.
Functional Healing
VIDEO
References
Yoo WG (2017). Mhedzisiro yekudhonza kutungamira pane yepamusoro trapezius uye rhomboid tsandanyama basa. Chinyorwa chePhysical Therapy Sayenzi, 29 (6), 1043-1044. doi.org/10.1589/jpts.29.1043
Kim, D., Cho, M., Park, Y., & Yang, Y. (2015). Mhedzisiro yechirongwa chekurovedza muviri chekugadzirisa posture pamarwadzo emusculoskeletal. Nyaya yePhysical Therapy Sayenzi, 27 (6), 1791-1794. doi.org/10.1589/jpts.27.1791
Harvard Health. (2022). Kwanonoka here kuchengetedza chimiro chako? Kuekisesaiza uye Kugwinya. www.health.harvard.edu/exercise-and-fitness/is-it-too-late-to-save-your-posture
Kripa, S., Kaur, H. (2021). Kuziva hukama pakati pechimiro uye marwadzo muvarwere vanorwadziwa kumashure: ongororo yekurondedzera. Bulletin yeFaculty yePhysical Therapy, 26. doi.org/https://doi.org/10.1186/s43161-021-00052-w
US National Library yeMishonga Clinical Miedzo. (2020). Kusimbisa uye kutambanudza kurovedza muviri kuti uvandudze kumberi kwemusoro kumira uye mapendekete akatenderedzwa. Zvakatorwa kubva clinicaltrials.gov/study/NCT04216862
by Dr Alex Jimenez Chiropractic , chisingaperi Pain , Hip Pain & Dambudziko , Mishonga , Viscerosomatic Reflex
Vanhu vemitambo vanogona here kubatanidza MET (muscle energy techniques) kurapa kuderedza marwadzo-semigumisiro ye-adductor strain?
ziviso
Mitezo yepasi yemuviri ine basa rakakosha sezvo ichipa kugadzikana uye kufamba kune munhu. Vamhanyi vazhinji vanoshandisa migumo yavo yepasi nekuwedzera simba rakawanda rekushandisa simba rekuhwina mitambo kana makwikwi. Iwo mamhasuru akasiyana siyana, matishu akapfava, ligaments, uye majoini anobatsira kutsigira skeletal chimiro chemuviri uye anogona kukundwa nekukuvara kubva pakudzokorora kufamba kana zvakatipoteredza. Imwe yemhasuru inogona kukanganiswa nekugara uchidzokorora kufamba uye mamiriro ezvakatipoteredza ndeye adductor tsandanyama, izvo zvinogona kuita kuti vatambi vakawanda vagare vachirwadziwa uye kukanganisa maitiro avo panguva yemakwikwi. Sezvineiwo, pane nzira iyo marapirwo mazhinji anopa kudzikisa tsandanyama kushushikana mune adductors uye kupa zororo kune yakaderera migumo. Chinyorwa chanhasi chinotarisa mabatiro anoita adductor strain inogona kukanganisa vanhu vazhinji, kuti MET therapy inogona kubatsira sei neanductor strain, uye maitiro ayo akanaka kune vanhu vemitambo. Isu tinokurukurirana nevazivisi vezvokurapa vane ruzivo vanosimbisa ruzivo rwevarwere vedu kuti vaongorore marwadzo-semigumisiro ye-adductor strain mumakumbo ezasi. Isu tinozivisawo uye kutungamira varwere kuti sei MET therapy inogona kubatsira kutambanudza uye kusimbisa yakasimba adductor tsandanyama kuderedza kunetsa uye kupa zororo. Isu tinokurudzirawo varwere vedu kuti vabvunze avo vanobatana navo vezvokurapa mibvunzo yakawanda yakaoma uye yakakosha pamusoro pekubatanidza MET uye mamwe asiri ekuvhiya marapirwo muchirongwa chavo chemunhu chekurapa mararamiro ane hutano. Dr. Jimenez, DC, anosanganisira ruzivo urwu sebasa rezvidzidzo. Disclaimer .
Adductor Strain Inobata Sei Vanhu?
Unonzwa kuoma muzvidya zvako nemakumbo mushure mezuva refu kubasa? Iwe unosangana nekusagadzikana kana uchifamba kubva kune imwe nzvimbo uchienda kune imwe? Kana kuti unonzwa kurwadziwa here paunotambanudza zvidya zvako izvo zvinokonzera zororo renguva pfupi? Vanhu vazhinji vanonzwa kurwadziwa mumakumbo avo ezasi vanowanzofunga kuti kurwadziwa kwehudyu, asi mhasuru dzavo dzeadductor dziri kurwadziwa. Mishonga ye-adductor inosanganisira misumbu mitatu inopa torque kumucheto wezasi nekuvabvumira kuti vafambe mukati kana munhu achifamba uye anobatsira kuchengetedza hunde hutsika. Saka, apo vatambi vakawanda vanotanga kuita nguva dzose vachidzokorora pavanenge vachitamba, zvinogona kukonzera nyaya kune vanowedzera. Sekukuvadzwa kunowanzoitika kune vatambi vakawanda, kushungurudza kweadductor kunogona kuisa kushungurudzika kwakanyanya pane tendon chaiyo, zvichiita kuti biomechanical abnormalities inokanganisa musculoskeletal system. ( Kiel naKaiser, 2024a ) Uyewo, apo vatambi vanotanga kushandisa nguva dzose kudzokorora kufamba panguva yekuwedzera kwevhoriyamu kana kusimba kwebasa rekudzidzira basa, zvinogona kukonzera kushungurudzika mumakumbo ezasi. ( Kiel naKaiser, 2024b ) Izvi, zvakare, zvinogona kuita kuti vanhu vazhinji vanzwe sekunge vari kunzwa kurwadziwa kwehudyu uye groin kana chokwadi, kushungurudzika kuputsika mumasumbu e-adductor zvichikonzera kurwadziwa kwemyofascial.
Saka, kune vanhu vanoita zvemitambo vanotarisana ne-adductor strain, vanachiremba vekutanga vanofanira kusiyanisa pakati pe-adductor strain uye nguva dzose musuru kuomeswa mumigumo yezasi, sezvo zviratidzo zvinorwadza dzimwe nguva zvine mapeji enjodzi akawandisa ane acute anotanga kurwadziwa zviratidzo zvine chekuita nekukuvara kwakasiyana nzira. ( McHugh et al., 2023 ) Izvi ndezvokuti kana vatambi vakashandisa zvakanyanya misumbu yavo ye-adductor, inokonzera marwadzo, sezvo kukuvadzwa kwakawanda mukati me adductors kunobatanidzwa nehudyu uye nzvimbo yegoro. ( Koscso et al., 2022 ) Zvisinei, kune nzira dzevatambi kuti vawane zororo ravanotsvaka kuti vaderedze kushushikana kweadductor uye kudzokera kumuitiro wavo.
Movement Medicine- Vhidhiyo
VIDEO
Iyo MET Therapy Inobatsira NeAdductor Strain
Kune vatambi uye vanhu vanoita basa rekuita muviri, MET therapy inogona kuva chikamu chinokosha chekugadzirisa maitiro e-adductor strain. MET (muscle energy technique) therapy, imwe nzira ye osteopathic manipulative medicine, inoshandiswa nenyanzvi dzemarwadzo dzakadai sechiropractors, massage therapists, uye vanachiremba vemitambo kuti vaderedze zviratidzo zvinorwadza musculoskeletal system. Nekushandisa zvinyoro-nyoro, zvinodzorwa tsandanyama contraction, nyanzvi idzi dzinogona kuvandudza musculoskeletal basa nekubatanidza majoini, kutambanudza mhasuru dzakasimba uye fascia, nekuvandudza kutenderera uye lymphatic kuyerera. ( Waxenbaum et al., 2024 ) Nyanzvi dzakawanda dzemarwadzo, kusanganisira chiropractors uye massage therapists, dzinobatanidza MET therapy muzviito zvavo nekuda kwekubudirira kwayo mukugadzirisa kusaenzana kwetsandanyama uye kugadzirisa nyaya dzinokonzera marwadzo uye zvishoma kufamba mumakumbo ezasi.
Iyo Yakanaka Mhedzisiro yeMET Therapy
Imwe yemigumisiro yakanaka yeMET therapy ye-adductor strain ndeyokuti apo vatambi uye vanhu vanotanga kuishandisa sechikamu chekudzoka kwavo, marwadzo avo anoderedzwa, uye kufamba kwemasumbu kunowedzera sezvo kune kuchinja mune viscoelastic properties munyoro. ( Thomas et al., 2019 ) Kune mhasuru dzeadductor, MET therapy inobatsira ne:
Kuwedzera tsandanyama kureba & flexibility Deredza tsandanyama Kuvandudza kubuda kweropa uye kukurudzira kupora Wedzera basa rekubatana
MET therapy, kana yakabatanidzwa kuti isunungure marwadzo e-adductor strain, inogona kuisa vanhu vakawanda vakasununguka sezvo inotarisa zvakanyanya pakuzorodza kwemhasuru, kurebesa, uye kusimbisa mhasuru dzakakanganisika. Kurapa kweMET kunogona kusanganiswa nemamwe marapirwo muurongwa hwemunhu hwemunhu hwekurapa kuti uwedzere kufamba, rangarira izvo zviri kukonzera marwadzo uye kusagadzikana kumiviri yavo, uye kurarama hupenyu hune hutano.
References
Kiel, J., & Kaiser, K. (2024a). Adductor Strain. In StatPearls . www.ncbi.nlm.nih.gov/pubmed/29630218
Kiel, J., & Kaiser, K. (2024b). Stress Reaction uye Kutsemuka. In StatPearls . www.ncbi.nlm.nih.gov/pubmed/29939612
Koscso, JM, McElheny, K., Carr, JB, 2nd, & Hippensteel, KJ (2022). Lower Extremity Muscle Kukuvara muMutambi Wepamusoro. Curr Rev Musculoskelet Med , 15 (6), 500-512. doi.org/10.1007/s12178-022-09786-z
McHugh, MP, Nicholas, SJ, & Tyler, TF (2023). Adductor Matambudziko muVatambi. Int J Mitambo yeInt Ther , 18 (2), 288-292. doi.org/10.26603/001c.72626
Thomas, E., Cavallaro, AR, Mani, D., Bianco, A., & Palma, A. (2019). Kubudirira kwemaitiro emagetsi emhasuru mune zviratidzo uye asymptomatic zvidzidzo: kuongororwa kwakarongeka. Chiropr Man Therap , 27 , 35. doi.org/10.1186/s12998-019-0258-7
Waxenbaum, JA, Woo, MJ, & Lu, M. (2024). Physiology, Muscle Energy. In StatPearls . www.ncbi.nlm.nih.gov/pubmed/32644455
Disclaimer
by Dr Alex Jimenez udyo
Kune vanhu vane chirwere cheshuga kana vari kutarisa kudya kwavo shuga, candy isina shuga isarudzo ine hutano here?
Zvihwitsi Zvisina Shuga
Maswiti asina shuga anogona kuve sarudzo kune vanhu vane chirwere cheshuga uye avo vanotarisa kudya kwavo shuga. Mhando dzakasiyana dzezvinotapira dzinoshandiswa mumaswiti asina shuga, ane zvakanakira nezvaanokanganisa uye zvinogona kuitika.
Ingredients
Masiwiti asina shuga anoshandisa zvinotapira zvekugadzira kana zvinotsiva shuga kugadzira kuravira kutapira. Zvizhinji zvezvinotapira izvi zvine macalorie mashoma uye macarbohydrates pane shuga, asi haasi ese ari macalorie kana asina carb. Zvimwe zvinotsiva shuga pane zvinyorwa zvinosanganisira:
Aspartame
Saccharin
Sucralose
Aspartame, saccharin, stevia, uye sucralose haina macalorie uye isina carb.
Stevia isiri doro, isiri-yakagadzirwa shuga inotsiva yakagadzirwa nemashizha emiti.
Shuga doro - erythritol, xylitol, maltitol, lactitol, uye sorbitol ine mamwe makabhohaidhiretsi.
zvayakanakira
Pros pamusoro zvihwitsi zvinotapira neshuga.
Inogutsa Zvido
Zvihwitsi zvisina shuga zvinogona kugutsa zvishuvo zvinotapira zvine simba shoma pashuga yeropa kupfuura avo vane shuga yakazara.
Mushoma Shuga
Ropa Shuwa mazinga
Vanhu vane chirwere cheshuga vanogona kuchengetedza mazinga akagadzikana ehuga.
Mazino Ane Utano
Zvihwitsi nemagumu zvinoisa njodzi shoma kumeno.
Makabhohaidhiretsi Kubva Shuga Doro
Zvinwiwa zveshuga zvinogayiwa zvakasiyana pane shuga yenguva dzose uye zvine simba shoma pamazinga eshuga yeropa.
Kana uchiverenga macarbohydrates, bvisa hafu yemagiramu ehuga doro kubva ku yakazara macarbohydrates pakanyorwa.
Semuenzaniso, kana macarbohydrates ari makumi maviri nemashanu uye madoro eshuga ari makumi maviri, verenga chikafu se 25 carbs pakushumira. (Yunivhesiti yeCalifornia, San Francisco, Diabetes Teaching Center, 2024 )
nezvayakaipira
Izvo zvinogona kusanganisira:
Digestive Side Effects
Kune vamwe vanhu, kunyanya vane irritable bowel syndrome/IBS, madoro eshuga anogona kukonzera kusagadzikana kwemudumbu mhedzisiro sekuputika uye manyoka. (Mäkinen KK 2016 )
Zvinokurudzirwa kudzivirira huwandu hukuru, kunyanya kune vanhu vane dumbu rinonzwa. (Evert, AB et al., 2019 )
manakiro
Panogona kunge paine kuravira kusina kujairika kana kusajairika kunoda kujaira.
Edza mamwe marudzi nemhando.
Carbohydrate
Nguva dzose verenga chikwangwani.
Iyo sweetener inogona kunge iine zvimwe kana isina.
Zvimwe zvinongedzo zvinogona kunge zvakawedzera macarbohydrates.
Semuenzaniso, makokoreti asina shuga anogona kunge akakwira mumafuta akazara kubva muzvigadzirwa zvakaita secocoa butter.
Appetite stimulants
Zero-calorie sweeteners inogona kukurudzira kudya, zvichiita kuti udye zvakawanda, izvo zvinogona kupesana nezvinangwa zvekudya. (Azad, MB et al., 2017 )
Options
Kusarudza kuti ndedzipi mhando dzakanyanya kunoenderana nekuravira kwako uye zvinangwa zvehutano.
Nekuda kwemafuta anonhuhwirira, chokoreti dzisina shuga dzinogona kusakurudzirwa kana matambudziko emoyo aripo kana kudyiwa kwemafuta kunofanirwa kuganhurwa.
Maswiti akaoma anogona kunge ari sarudzo iri nani.
Zvinwiwa zveshuga zvinogona kukanganisa mazinga eshuga yeropa, izvo zvinogona kuita kuti zvihwitsi zvisanyanya kunaka kune avo vane chirwere cheshuga. Digestive side effects zvinogona kuita kuti isanyanya kunakidza zvakare.
Zvimwe zvinotapira zvekugadzira zvinogona kukonzera kusagadzikana. Kudzidza mhinduro yemuviri kuchabatsira pakusarudza.
Kana zvasvika pakuravira, cherechedza izvo candy inosarudzwa inotapira, pamwe chete nezvimwe zvinoshandiswa, kutungamira kutenga mune ramangwana.
Sarudza chikafu chinobatanidza chimwe chinhu chinotapira nezvimwe zvinhu zvine hutano, senge fiber kana mapuroteni, zviyo, nzungu, kana muchero wakaomeswa. Somuenzaniso, strawberries pamwe chocolate tsvuku kana zvimedu zveapuro nenzungu ruomba.
Dr. Jimenez Functional Medicine Team. Kudya zvine utano hakufaniri kuva kwakaoma. Tichishandisa nzira yakabatanidzwa, tine chinangwa chekudzorera hutano nekushanda kumuviri kuburikidza neNutrition uye Wellness, Functional Medicine, Acupuncture, Electro-Acupuncture, uye Sports Medicine protocol. Kana murwere achida kumwe kurapwa, achaendeswa kukiriniki kana chiremba anonyatsokodzera kwavari, sezvo Dr. Jimenez akabatana nevanovhiya vepamusoro, nyanzvi dzemakiriniki, vatsvakurudzi vezvokurapa, vadzidzisi vezvokudya, uye vadzidzisi vehutano kuti vape kliniki inobatsira zvikuru. marapirwo. Isu tinotarisisa pane izvo zvinokushandira iwe uye kuyedza kuvandudza muviri kuburikidza neakatsvagirwa nzira uye yakazara hutano zvirongwa.
Sei Chiropractic Inogona Kubatsira Diabetic Back Pain
VIDEO
References
Dhipatimendi reUS rekurima uye Dhipatimendi reUS rehutano neHuman Services. (2020). Dietary Guidelines kune vekuAmerica, 2020-2025. 9th Edition. Inowanikwa paDietaryGuidelines.gov. Zvakatorwa kubva www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf
American Heart Association. (2020). Federal dietary guidelines inosimbisa kudya kune hutano asi inotadza pane yakawedzerwa shuga. newsroom.heart.org/news/federal-dietary-guidelines-emphasize-healthy-eating-habits-but-fall-short-on-added-sugars
Yunivhesiti yeCalifornia, San Francisco, Diabetes Teaching Center: Diabetes Dzidzo Online. (2024). Kuverenga sugar alcohols. dtc.ucsf.edu/living-with-diabetes/diet-and-nutrition/kunzwisisa-carbohydrates/kuverenga-carbohydrates/kudzidza-kuverenga-mavara/kuverenga-shuga-doro/
Mäkinen KK (2016). Kuvhiringidza kweGastrointestinal kunobatanidza neKushandiswa kweShuga Doro neKutariswa Kwakakosha kweXylitol: Scientific Ongororo uye Mirayiridzo yeVanachiremba Vemazino uye Vamwe Vatano-Kuchengetedza Vashandi. International Journal of Dentistry, 2016, 5967907. doi.org/10.1155/2016/5967907
Evert, AB, Dennison, M., Gardner, CD, Garvey, WT, Lau, KHK, MacLeod, J., Mitri, J., Pereira, RF, Rawlings, K., Robinson, S., Saslow, L., Uelmen, S., Urbanski, PB, & Yancy, WS, Jr (2019). Nutrition Therapy yeVakuru Vane Chirwere cheshuga kana Prediabetes: Chirevo cheKubvumirana. Chirwere cheshuga, 42 (5), 731-754. doi.org/10.2337/dci19-0014
Azad, MB, Abou-Setta, AM, Chauhan, BF, Rabbani, R., Lys, J., Copstein, L., Mann, A., Jeyaraman, MM, Reid, AE, Fiander, M., MacKay, DS , McGavock, J., Wicklow, B., & Zarychanski, R. (2017). Nonnutritive sweeteners uye cardiometabolic hutano: ongororo yakarongeka uye meta-kuongorora yezviyedzo zvakadzorwa zvakadzorwa uye vanotarisira zvidzidzo zvecohort. CMAJ : Canadian Medical Association magazini = magazini de l'Association medicale canadienne, 189(28), E929–E939. doi.org/10.1503/cmaj.161390
