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Wake wezwa ubuhlungu obungazelelwe emisipheni yakho, ngaphandle kwesizathu sangaphandle? Kungenzeka ukuthi uhamba noma ulele, bese kuthi izinhlungu zikucishe ngokuzumayo, zikuvuse ebuthongweni bakho, uzibuze ukuthi yini ebangele ubuhlungu. Zenzeka kakhulu emathangeni, ezinyaweni nasemisipha yethole, futhi yize kungenayo ingozi enkulu empilweni yakho yonke, kungacasula futhi kuphazamise.
Amajaqamba wemisipha ukuncipha kokuzibandakanya nokuzumayo komunye wemisipha yakho noma ngaphezulu futhi kungadala ubuhlungu obukhulu [1] . Ubuhlungu obungazelelwe nobucijile, obuhlala kusuka kumasekhondi ambalwa kuya kumizuzu eyi-15, uphawu oluvame kakhulu lwesigaxa semisipha [okubili] .
Amajaqamba anezimbangela eziningana. Amanye amakamu abangelwa ukusetshenziswa ngokweqile kwemisipha yakho (ukuzivocavoca), kuyilapho ukulimala nokoma emzimbeni nakho kungadala amajaqamba [3] . Amazinga aphansi we-calcium, i-potassium, i-sodium ne-magnesium emzimbeni nawo angaba nezicubu zomzimba. Futhi, ukunikezwa kwegazi okuphansi emilenzeni nasezinyaweni zakho kungadala ukunyinyitheka kulezo zindawo lapho uzivocavoca, hamba [4] .
Kwezinye, izimo zezokwelapha ezifana nokucindezelwa kwemizwa yomgogodla, ukwehluleka kwezinso, ukukhulelwa, ukuphuza ngokweqile njll nakho kungadala amajaqamba emisipha [5] . Amajaqamba wemisipha ngokuvamile awanabungozi futhi awadingi ukwelashwa, ngoba angalashwa ngamakhambi asheshayo nelula asekhaya.
Namuhla, sizobheka amakhambi asekhaya asebenzayo ezinhlungu zemisipha.
Qaphela Amakhambi asekhaya angasetshenziselwa amajaqamba abangelwa ukuzivocavoca ngokweqile nezinye izimbangela ezincane, futhi akufanele acatshangelwe amajaqamba abangelwa yimibandela yezempilo eyisisekelo njengokuhluleka kwezinso, ukuminyana kwemizwa njll.
1. ICold Compress
Elinye lamakhambi asekhaya amahle kakhulu okususa amajaqamba, ukwelashwa okubandayo noma ukucindezela okubandayo kufaka phakathi ukufaka iqhwa noma amakhaza esizeni esilimele ukuthola ukukhululeka [6] . Kuvame ukusetshenziselwa ukunciphisa izinhlungu zemisipha ezibangelwa ukulimala okunamandla kwezemidlalo. Ukufaka i-compress ebandayo kunganciphisa amajaqamba nemisipha [7] .
- Songa ama-ice cubes ambalwa ngethawula bese ulisebenzisa endaweni ethintekile imizuzu eyi-10 kuye kwengu-15.
- Phinda lokhu izikhathi ezimbalwa ngosuku.
2. Therapy Therapy
Ukwelashwa ngokushisa kufaka ukusetshenziswa kwamaphakethe ashisayo endaweni ethintwe yizinhlungu. Ukufaka iphakethe lokushisa endaweni ethintekile yemilenze kusiza ukukhulula imisipha eqinile futhi kudambise ubuhlungu [8] .
- Beka iphedi yokufudumeza (hhayi eshisayo kakhulu) endaweni enesinqe.
- Yisebenzise ngokulinganayo imizuzu engu-15 kuya kwengu-20.
3. Ukubhucungwa
Isixazululo ngazwilinye sohlobo oluningi lobuhlungu, ukumasaja indawo lapho kukhona khona amajaqamba kungasiza ukukhuthaza ukululama okusheshayo ekulimaleni kwemisipha okubangela ubuhlungu bomlenze. Iphinde ithuthukise ukujikeleza kwegazi emilenzeni [9] .
- Gcoba ukhukhunathi ofudumele noma uwoyela wesinaphi endaweni ethintekile.
- Massage imizuzu eyi-10 futhi ukwenze lokhu amahlandla ama-3 ngosuku.
4. I-Epsom Salt Bath
I-mineral eyenzeka ngokwemvelo, usawoti we-Epsom usiza ekwehliseni ukuvuvukala kwezicubu zemisipha futhi uqede izinhlungu zemisipha ezibangelwa amajaqamba, futhi zisize ekunciphiseni ukucindezeleka [10] . Iphinde inciphise izinhlungu zemisipha esimweni esingelapheki njenge-fibromyalgia.
- Okokugeza engeza izindebe eziyi-1-2 zikasawoti we-Epsom kubhavu wosayizi ojwayelekile ogcwele amanzi afudumele noma ashisayo.
- Phumula kuwo imizuzu engu-15-30.
5. I-Apple Cider Vinegar
Lesi ngesinye sezixazululo eziphumelela kakhulu zokuthola ukukhululeka okusheshayo kumajaqamba emisipha [ishumi nanye] . Izici ezilwa nokuvuvukala nezinhlungu zokudambisa izinhlungu ze- uviniga we-apula cider ayikwazi ukukunikeza ukukhululeka kuphela ebuhlungwini bemisipha obubangelwa amajaqamba kodwa futhi nokukuvimbela ekuphindaphindeni [12] . Ukusetshenziswa kwe-apula cider uviniga (ACV) njengekhambi lesigaxa semisipha kusekelwa iqiniso lokuthi amajaqamba ngokuvamile ayisibonakaliso sokuthi uphansi ku-potassium ne-apula cider uviniga ucebile nge-potassium.
Okokugeza kwe-ACV
- Faka izinkomishi ezi-2 zeviniga eluhlaza we-apula cider kubhavu wamanzi.
- Cwilisa umlenze othintekile imizuzu engama-30.
Isiphuzo se-ACV
- Hlanganisa izipuni ezimbili ze-apula cider uviniga kanye no-1 ithisipuni uju engilazini yamanzi afudumele.
- Hlanganisa kahle uphuze.
6. UCayenne Pepper
Iqukethe i-capsaicin, eqeda ubuhlungu obubangelwa amajaqamba nobuhlungu bemisipha jikelele [13] . ICapsaicin iyi-relaxant yemisipha yemvelo enconyelwa abantu abane-fibromyalgia futhi isifo samathambo [14] .
- Ungenza okunamathiselwe kwakho ngokuxuba 1/4 kuya ku-1/2 isipuni sepelepele le-cayenne ngenkomishi eyodwa yomnqumo noma (efudumele) kawoyela kakhukhunathi.
- Faka umuthi endaweni ethintekile, bese ugeza izandla zakho ngemuva kokufaka isicelo.
Qaphela : Gcina umuthi kude namehlo akho, ikhala nomlomo ngoba kungadala ukucasuka.
7. Amafutha we-Clove
Ucwaningo luveza ukuthi ama-clove ayizithako ezisebenzayo ezisiza ukugeleza kwegazi lingene kule ndawo futhi lisize ekunciphiseni ubuhlungu obudalwa ukuqunjelwa yimisipha [ishumi nanhlanu] . Amafutha e-clove ayaziwa nangezakhi zawo zokulwa nokuvuvukala futhi lokhu kusiza ukuhlinzeka ukukhululeka ezinhlungwini.
- Thatha amaconsi ambalwa kawoyela we-clove bese uwafudumeza.
- Gcoba ngobumnene emisipheni ethintekile bese uhlikihla isifunda.
8. Amafutha eRosemary
Omunye uwoyela obalulekile osebenzayo wokunikeza ukukhululeka ezinkalweni zemisipha uwoyela we-rosemary. Amafutha amaningi abalulekile anezinto ezilwa nokuvuvukala kanye ne-analgesic futhi ukusikhipha usebenzisa lokhu kungasiza ekwehliseni ubuhlungu obubangelwa ukuqunjelwa yimisipha [16] . Futhi, iphunga lamafutha abalulekile lisiza ekuphumuleni okujulile ukuphulukiswa kwemvelo komzimba.
- Thatha amaconsi ambalwa kawoyela obalulekile we-lavender bese uwafudumeza.
- Gcoba ngobumnene emisipheni ethintekile bese ubhucunga indawo ethintwe yisigaxa.
9. Magnesium
Izinga eliphansi le-magnesium emzimbeni lingaholela ekuqaqanjelweni imisipha okujwayelekile nasezikhungweni zemisipha. Thatha isithasiselo se-magnesium (xhumana nodokotela kuqala) Ungaqala ngokufaka ukudla okune-magnesium ephezulu ekudleni kwakho [17] .
Eminye imithombo yokudla ephezulu ye-magnesium yi-molasses, squash nembewu yamathanga (i-pepitas), isipinashi, i-swiss chard, i-cocoa powder, ubhontshisi omnyama, imbewu yefilakisi, imbewu yesesame, imbewu ye-sunflower, ama-alimondi namasheya.
10. Ijusi Le-Cherry
Ijusi le-cherry eligxile kungasiza ekunciphiseni amajaqamba wemisipha njengoba ama-antioxidants atholakala kuma-cherries abizwa ngama-anthocyanins kukholakala ukuthi asebenza ngokunciphisa ukuvuvukala [18] . Lokhu kusizuzisa ngokwengeziwe kumajaqamba emisipha abangelwa ukuzivocavoca umzimba.
Zama ukuphuza ijusi le-tart cherry ngezinsuku zokuzivocavoca ukuze uthole ubuhlungu obuncane nokuvuvukala.
11. Izambatho Zemifino
Amanye amakhambi anesenzo sokulwa nokuvuvukala nesiduduzayo. Ngenkathi i-herbal liniment (ukukhishwa okuqinile okuqinile kwamakhambi asetshenziswe njenge-lotion, i-gel noma i-balm) inamandla okungena esikhunjeni nasezicutshini futhi isize ekwelapheni [19] .
I-Chamomile, i-eucalyptus, i-rosemary njll ibisetshenziswa kusukela kudala ukwelapha amajaqamba emisipha. ILavender noRose Mary baziwa kakhulu ngemiphumela yabo ye-aromatherapy bayadambisa lapho besetshenziswa esikhumbeni futhi baphumuza ama-spasms kanye ne-cramp ekutholeni emisipheni [amashumi amabili] .
Encwadini Yokugcina…
Ungakugwema futhi ukuqala kokuxubana kwemisipha ngokuzifudumeza umzimba kahle kanti nokoma emzimbeni kungenye yezimbangela ezinkulu zemisipha. Ukuzilolonga okuncane kwemisipha nakho kungasiza ekudambiseni izinhlungu.
Kufanele wazi futhi ukuthi ukudla isinaphi noma ukusebenzisa uwoyela wesinaphi ekudleni kwakho ngeke kusize ukuhlinzeka ngokukhululeka okusheshayo ezinkalweni zemisipha njengoba izakhamzimba ezikusinaphi zingangeni egazini lakho ngokushesha okwanele ukushintsha ama-electrolyte egazi futhi zikhulule isisu esihambisana nokuvivinya umzimba.
