Kubata chibharo: 6 zvikonzero zvikuru uye zvekuita

Zvemukati

• 1. Kuneta zvakanyanya
• 2. Kuwedzera huremu
• 3. Matambudziko ekutenderera
• 4. Kushaya mvura mumuviri
• 5. Kushaya calcium kana magnesium
• 6. Deep venous thrombosis
• Maitiro ekudzivirira iyo cramp kubva kuitikazve
• Chirwere mukubata chine njodzi here?

Kuonekwa kwechirwere pakubata chinhu chakajairika uye icho chinokanganisa inenge hafu yevakadzi vane nhumbu, ichiwanzobatanidzwa neshanduko dzakajairika pakubata.

Kunyangwe isiri iyo chikonzero chekushushikana, kutaridzika kwechirwere kunofanirwa kugara kuchitaurirwa kunamachiremba, kunyanya kana kuchidzokororwa, sezvo ichi chingavewo chiratidzo chekudzikira kupera mvura mumuviri kana shanduko muhunhu hwemamwe zvicherwa, zvakadai se calcium uye potasium, iyo inogona kutsiviwa kugadzirisa kusagadzikana.

Muzhinji, nzira dzakanaka dzekudzora marambi dzinosanganisira: kutambanudza tsandanyama yakakanganiswa, kuita masaji uye kuisa macompress emvura anodziya kunzvimbo iyi. Kuzvidzivirira kuti zvisaoneke kazhinji, pamusoro pekubvunza chiremba anozvara, zvakakosha kuti urovedze muviri nguva dzose uye uchengetedze kudya kwakaringana, kwakapfuma mumvura, michero, miriwo nembeu.

Izvi zvinotevera zvikonzero zvakajairika zvekudzivirira kwepamuviri uye zvekuita mune imwe neimwe nyaya:

1. Kuneta zvakanyanya

Ichi ndicho chikonzero chakajairika pakuonekwa kwechirwere mumimba uye zvinoitika nekuti nhumbu chikamu chekuchinja kukuru mumuviri wemukadzi, izvo zvinoita kuti mukadzi ane nhumbu anzwe kuneta kupfuura zvakajairwa. Kuneta uku kunogona kupedzisira kwaisa kumanikidza kwakawanda pamhasuru, kunyanya idzo dziri mumakumbo, zvichitungamira mukuonekwa kwechinyoro.

Zvekuita: kazhinji maitiro akareruka sekutambanudza mhasuru, kukwiza nzvimbo yakakanganiswa nekupfeka zvinodziya zvinokwana kudzikamisa cramp.

2. Kuwedzera huremu

Iko kuwedzera kwehuremu ndicho chimwe chezvikonzero zvikuru zvekusimudzira makumbo emakumbo, kunyanya nekuda kwekukura kwemwana, izvo zvinopedzisira zvave kumanikidza tsinga nemidziyo yeropa inopfuura kubva padumbu ichienda kumakumbo.

Icho chiri chikonzero ichi kuti kazhinji mhasuru kramwa dzinongotanga kuoneka mushure mechitatu chetatu, sezvazviri kana mwana achinge akura, achiisa kumanikidza kwakawanda.

Zvekuita: zvirokwazvo, vakadzi vanofanira kuedza kuwedzera uremu zvishoma nezvishoma uye nenzira ine hutano. Mukuwedzera, kana dumbu ratove rakakura kwazvo zvakakoshawo kuti uzorodze zvakanyanya mukati mezuva. Heano mamwe matipi ezvehutano panguva yekuzvitakura kuti urege kuwana huremu hwakawandisa.

3. Matambudziko ekutenderera

Munguva yepamuviri zvakajairika kuti kutenderera kweropa kunonoke nekuda kwemhedzisiro yemimba yekuzvitakura uye nekuwedzera kwehuwandu hweropa mumuviri. Neichi chikonzero, zvakajairika kuti ropa ripedzisire raunganidzwa muhuwandu hwakawanda mumakumbo, kugadzira kuzvimba uye kufambisa kutaridzika kwechirwere.

Zvekuita: nzira yakanaka yekudzivirira iyi mhando yecramp ndeyekuzorora nguva dzose mukati mezuva makumbo ako akasimudzwa zvishoma, pamusoro peyero yemoyo wako, kuitira kuti kufamba kweropa kuve nyore.Tarisa uone dzimwe nzira dzekurwisa kuunganidzwa kwemvura pakubata.

4. Kushaya mvura mumuviri

Mazinga emvura anokwana akakosha mukushanda kweiyo muviri wese, kusanganisira kukura kwemwana. Nechikonzero ichi, kana mukadzi asiri kunwa mvura yakakwana, zvinokwanisika kuti muviri unoedza kuripa nekubvisa mvura kubva munzvimbo dzisinganyanyokosha, kuchengetedza nhumbu. Imwe yenzvimbo dzinogona kukanganiswa ndeye mhasuru fibers, iyo inotadza kushanda nemazvo uye inokonzeresa kurwadza.

Pamusoro pechirwere, zvimwe zviratidzo zvinogona kubatsira kuona kushaya mvura mumuviri zvinosanganisira kunzwa kwekugara uine nyota, kuderera kweuwandu weti uye yakasviba yeti weti.

Zvekuita: panguva yepamuviri zvinokurudzirwa kunwa magirazi emvura ari pakati pe6 kusvika ku8 pazuva kuti usapererwa nemvura. Tarisa uone mune ino vhidhiyo 4 matekiniki ekunwa yakawanda mvura masikati:

5. Kushaya calcium kana magnesium

Calcium uye magnesium maviri akakosha mamineral ekushanda kwemhasuru fibers uye, nekudaro, kana mamwe ari pazasi pehunhu hwakakodzera, zvinetswa, senge cramp, zvingamuka.

Zvekuita: iwe unofanirwa kubvunza chiremba wako wekubereka kuti uongororwe ropa uye usimbise huwandu hwecalcium uye magnesium mumuviri. Kana zvikashandurwa, chiremba anogona kuraira kushandiswa kwekuwedzera kudzoreredza iwo mazinga ezvicherwa izvi.

6. Deep venous thrombosis

Ichi ndicho chakakomba asi zvakare chisingawanzo chikonzero chekrampathi panguva yekuzvitakura. Nekudaro, vakadzi vane nhumbu vari panjodzi yakawedzera yekuumba machira ayo anogona kupedzisira avhara imwe yeidzi midziyo mugumbo uye zvichizoguma yakadzika mutsinga thrombosis.

Nekudaro, pamusoro pechirwere, thrombosis inosanganisirwa nezvimwe zviratidzo zviri nyore zvekuona senge kurwadziwa kamwe-kamwe uye kwakasimba, kuzvimba kwegumbo, kutsvuka uye kuwedzera mutsinga.

Zvekuita: pese panenge paine fungidziro yeakadzika mutsinga thrombosis zvakakosha kuenda kuchipatara kunosimbisa kuongororwa uye kutanga kuongororwa. Mune zvimwe zviitiko, thrombosis inogona kuzvigadzirisa mumaminetsi mashoma, kubvisa zviratidzo, asi mune chero mamiriro ezvinhu zvinogara zvichikosha kuti mukadzi ane nhumbu aonekwe nachiremba. Ona matipi mashanu ekudzivirira yakadzika vein thrombosis.

Maitiro ekudzivirira iyo cramp kubva kuitikazve

Mamwe matipi ayo anofanirwa kuteverwa kudzivirira episodes nyowani yemakrisiti mukuzvitakura ndeaya:

• Ita mazuva ese anotambanuka, sezvo zvichibatsira kupa mukana wekuchinja uye kugadzirisa shanduko mukumira;
• Dzidzira mwenje kuita zvine mwero zvemuviri, sekufamba, kwemaminitsi makumi matatu pazuva, kwemazuva matatu kusvika mashanu pavhiki, pavanenge vachivandudza simba, kusimba uye kutenderera mumhasuru
• Dzivisa kunyanya-kudzidzira, nekuti zviitwa zvakanyanya uye zvinonetesa zvinogona zvakare kukonzera kuneta uye kamwe kamwe mhasuru kupunzika;
• Inwa anenge 1.5 kusvika 2 litres pazuva, kuchengetedza muviri uine hydrated;
• Kudya chikafu chakazara mu calcium, potasium uye magnesium, iripo mune zvekudya senge avocado, jisi reorenji, mabhanana, mukaka, broccoli, mhodzi dzemanhanga, maamondi, hazelnuts kana nzungu dzeBrazil, semuenzaniso.

Kunyangwe hazvo chikafu ichi chakazara mune zvicherwa zvinobatsira kudzivirira maronda, zvinogona kudiwa kutora zvinowedzerwa zvine hupfumi mune izvi zvicherwa, izvo zvinofanirwa kungotorwa nemukadzi ane nhumbu paanoratidzwa nachiremba.

Tarisa uone mamwe matipi mune inotevera vhidhiyo:

Chirwere mukubata chine njodzi here?

Kunyangwe zvisinganzwisisike, nguva zhinji, kuva necramps hakuna njodzi, zvinokurudzirwa kutevedzera matipi atakataura nezvazvo kubvisa uye kudzivirira zviitiko izvi.

Nekudaro, kana zvikaratidzika kazhinji, zvinokurudzirwa kumhan'arira kuna chiremba wepamuviri panguva yekusununguka, kuitira kuti agone kuongorora izvo zvinogona kukonzeresa, kuburikidza nemadhayeti eelectrolyte uye mavitamini muropa, uye, kana zvichidikanwa, nyorera imwe mishonga yekururamisa, dzakadai semagnesium.kana zvinowedzera mavitamini.