Ndeupi Muitiro Wakanakisisa Kune Vanhu vane Crohn's?

Zvemukati

• Chii Chirwere chaCrohn?
• Kubatsirwa kweKurovedza muviri
• Wakaenzana Aerobic Exercise
• Kuramba Kudzidziswa
• Yoga uye Tai Chi
• 3 Yoga Inosimudzira Kukurudzira Kugaya
• Vaka iyo Yakachengeteka uye Inonakidza Nzira

Kurovedza muviri kwakakosha

Kana iwe uine chirwere cheCrohn, iwe ungangodaro wakanzwa kuti zviratidzo zvinogona kubatsirwa nekuwana rakakodzera kurovedza muviri.

Izvi zvinogona kukusiya uchishamisika: Yakawanda sei kurovedza muviri yakawandisa? Ndeupi mutambo wakanakisa wekubatsira kudzikisa zviratidzo? Kumwe kurovedza kunogona kuita kuti zviratidzo zviwedzere?

Kurovedza muviri chikamu chakakosha chehupenyu hwakanaka. Kuenzanisa zviitwa zveaerobic, kudzidzira kusingagadzike, uye yoga kana tai chi zvinogona kukubatsira kubata zviratidzo zvako. Vanogona zvakare kukubatsira iwe kunakirwa zvirinani hutano hwakazara, chikamu chakakosha chekugara zvakanaka nechirwere chero chipi zvacho.

Chii Chirwere chaCrohn?

Chirwere cheCrohn rudzi rwehutachiona hwehutachiona (IBD). Izvo zvinokonzeresa kuti iyo lining yeturu yako yekugaya kuti ipise. Izvi zvinogona kukonzera zvinyoro kusvika kune zvakakomba zviratidzo, izvo zvinogona kutsakatika panguva yekuregererwa.

Iko hakuna kuzivikanwa kurapa kwechirwere cheCrohn. Zvisinei, iwe unogona kutora matanho ekuderedza zviratidzo zvako. Kunze kwekutevera yakasarudzika dhayeti, edza kudzora ako kushushikana mazinga. Kushungurudzika kunogona kukanganisa nzira yako yekugaya uye kukonzeresa zviratidzo zveCrohn's kuputika.

Kurovedza muviri nguva dzose kunogona kukubatsira kubvisa kushushikana uye kunogona zvakare kukurudzira kugaya kwakanaka.

Kubatsirwa kweKurovedza muviri

Kunyange vanhu vazhinji vane Crohn's vachiziva kuti hapana mushonga wechirwere ichi, vazhinji vane shungu dzekutsvaga hunyanzvi hwekubvisa zviratidzo. Nehurombo, hazvisi nyore chaizvo. Kuti utumire zviratidzo zvako mukuregererwa, unofanirwa kudzikisa kuzvimba, kugadzirisa matambudziko ne immune system yako, kana zvese zviri zviviri.

Hapana chiitiko chekurovedza muviri chinogona kungojekesa zviratidzo zvako. Nekudaro, kurovedza muviri kunogona kubatsira ako ekugaya nzira inoshanda zvakanyanya. Inogona zvakare kukubatsira iwe kuchengetedza hutano hwakanaka hwese, izvo zvinogona kudzikisira zviratidzo zvako, kuwedzera simba rako, uye kusimbisa immune system yako.

Nyanzvi dzinotenda kuti kurovedza muviri kunoderedza zviratidzo zveCrohn kunyanya nekuderedza kunetseka kwako. Sezvo kushushikana kuchikurisa nyaya dzako dzekugaya, kugara uchirovedza muviri uye zvimwe zvinoderedza kushungurudzika zvinogona kupa zororo kugamuchirwa. Kurovedza muviri kunogona zvakare kubatsira kudzikisa zviratidzo zvekuora mwoyo, chinetso chakajairika cheCrohn's.

Kuita maekisesaizi zvakare kune imwe bhenefiti kune vanhu vane Crohn's: osteoporosis kudzivirira. Crohn's inokuisa panjodzi yekuwedzera kweosteoporosis, zvese kubva kuchirwere chaiko uye senge mhedzisiro yemishonga yakawanda yeCrohn. Kurera-kutakura kurovedza muviri kunozivikanwa kubatsira kudzivirira osteoporosis nekudzora mwero wako wekurasikirwa kwepfupa. Inogona zvakare kubatsira iwe kukudziridza zvirinani kuenzanisa uye mhasuru simba, izvo zvinogona kudzikisa njodzi yako yekudonha uye pfupa kutsemuka.

Wakaenzana Aerobic Exercise

Paunenge uine chirwere cheCrohn, kunetesa kwakanyanya-kushanda kwese kunogona kukusiya uchinzwa kuneta. Chiremba wako angangodaro akurudzire zvakaderera-zvinokanganisa zviitiko zveaerobic. Semuenzaniso, funga kutora hafu-awa kufamba kazhinji pavhiki. Dzimwe sarudzo dzakaderera dzinosanganisira kuchovha bhasikoro, kushambira, uye mvura maekisesaizi.

Chidzidzo chakaburitswa muwanikwa kuti kufamba katatu pasvondo pakumhanya zvine mwero kweinenge hafu yeawa kwakabatsira vatori vechikamu vane chirwere cheCrohn kuvandudza zviratidzo zvavo. Vatori vechikamu vakaona zvakare kuvandudzwa kwese kune kwavo hupenyu hwehupenyu. Vakafukidza avhareji yemakiromita e3,5, kana anenge mamaira maviri, pakufamba kwese.

Kuramba Kudzidziswa

Mabasa ekusimbisa mhasuru akakosha kuti ugare wakagwinya. Edza kuisa maviri kana matatu zvikamu zvemasimba-ekusimbisa kurovedza mune yako yevhiki yekudzidzira maitiro.

Sekureva kwechidzidzo chakaburitswa muChinyorwa cheCrohn's naColitis, kudzidzira kuramba ndiko "chiyero chegoridhe" kana zvasvika mukudzivirira kurasikirwa kwemabhonzo uye kuvandudza kuumbwa kwemuviri muvanhu, kusanganisira avo vane chirwere cheCrohn. Shandisa elastic workout mabhendi, michina, kana mahara ehuremu kuti upe mhasuru yako kurovedza kwakanaka. Edza kuisa maviri kana matatu maseti e10 kusvika ku12 kurovedza muchikamu chega chega. Zvakajairika kurovedza muviri zvinosanganisira mudumbu crunches, kumashure ekuwedzera, muchipfuva michina kana kusundira-kumusoro, squats, uye mapapu. Rangarira kuzorora kwemasekondi gumi nemashanu kusvika makumi matatu pakati pechiitwa chimwe nechimwe uye maviri kusvika matatu maminetsi pakati peseti. Shanda nemurairidzi kana usati wamboita simba rekudzidzira zviitwa kare. Kuita izvi kuchabatsira kuve nechokwadi kuti uri kuita kuteedzana kwakaringana kwekurovedza muviri neiyo chaiyo fomu.

Yoga uye Tai Chi

Yoga kana tai chi inogona kunge iri yakanaka yekuwedzera kune yako yekudzidzira maitiro. Maitiro ese ari maviri ekubatanidza anosanganisa kufamba kwakanyatso chengetedzwa uye maitiro ekufema. Iko kusanganisa kwekufungisisa kunogona kubatsira kubvisa kushushikana. Yoga uye tai chi inogona zvakare kukubatsira iwe kupisa macalorie nepo uchivandudza rako mhasuru simba, kuchinjika, uye kuenzanisa.

3 Yoga Inosimudzira Kukurudzira Kugaya

Vaka iyo Yakachengeteka uye Inonakidza Nzira

Izvo zvakakosha kuti utarise nachiremba wako usati watanga chirongwa chitsva chekurovedza muviri kana chiitiko. Ita shuwa kuti chiremba wako arimo mune chero shanduko huru dzaunoita kune yako yekudzidzira maitiro. Paunenge uchinge wabvumidzwa nachiremba wako, mudzidzisi ane hunyanzvi anogona kukubatsira kudzidza maitiro ekuita zviitiko zvitsva zvisina njodzi. Funga kusaina kusaina kudzidziswa kwekudzivirira, yoga, kana tai chi kirasi yakagadzirirwa vatangi.

Iwe unofanirwa kugara uchitarisisa muviri wako uye kutora mabreak paunenge uchizvida. Semuenzaniso, imbomira kana kumira kana iwe uchinzwa wakaneta. Izvo zvakare zvine hungwaru kudzikamisa kurovedza muviri panguva yekukwidza - sarudza yakadzika-chikamu maekisesaizi kana kumirira kusvikira iwe uine hutano usati watangazve yako yekudzidzira maitiro. Sarudza zviitiko uye nzvimbo dzekurovedza dzinokupa mukana wekupinda muzvimbuzi, kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge Ita shuwa kuti unonwisa zvakanaka musati, panguva, uye mushure mekuita kwako chiitiko. Kushaya mvura mumuviri kunogona kuva nyaya, kunyanya kana iwe uine chirwere chisingaperi chisingaperi.

Chero chero chirongwa chekurovedza muviri chaunosarudza, chinofanirwa kuve chinhu chaunofarira. Kana iwe uchinakidzwa, iwe uchave unowanzo kuve unonamatira nayo munguva refu. Funga kuyedza akasiyana zviitiko kusvika iwe wawana chaunoda. Kukoka shamwari kana nhengo yemhuri kuti ibatane newe kunogona kubatsira kuti kurovedza muviri kunakidze.

Kugara uchirovedza muviri chikamu chakakosha chekugara uine hutano. Kusarudza mwenje kune zvine mwero zviitiko zvemuviri zvinogona kukubatsira kunatsiridza hutano hwako hwese, pasina kuisa kushushikana kwakanyanya pane yako yekugaya system. Iwe unogona kunakidzwa nezvakawanda bhenefiti izvo kurovedza muviri zvinopa, kunyangwe nechirwere cheCrohn.