Icho Chinongedzo Pakati Pokurasikirwa Nehuremu uye Knee Pain

Zvemukati

• Huremu hunokanganisa sei kurwadziwa kwemabvi
• Kuderedza kurema-kutakura kumanikidza pamabvi
• Kuderedza kuzvimba mumuviri
• Batanidza ne metabolic syndrome
• Rovedza muviri
• Matipi ekudzora uremu
• Tora woenda nazvo

Vanhu vazhinji vane kufutisa kana kufutisa vanonzwa kurwadziwa kwemabvi. Muzviitiko zvakawanda, kurasikirwa uremu kunogona kubatsira kudzikamisa marwadzo uye kudzikisa njodzi ye osteoarthritis (OA).

Maererano neimwe ongororo, 3.7 muzana yevanhu vane huremu hune hutano (BMI) vane OA yemabvi, asi inokanganisa 19.5 muzana yeavo vane giredhi 2 kufutisa, kana BMI ye35-39.9.

Kuva nehumwe huremu kunoisa kumwe kumanikidza pamabvi ako. Izvi zvinogona kukonzera kurwadziwa kusingaperi uye mamwe matambudziko, kusanganisira OA. Kuzvimba kunogona kuitawo basa.

Huremu hunokanganisa sei kurwadziwa kwemabvi

Kuchengeta uremu hune hutano kune zvakawanda zvakanaka zvehutano, zvinosanganisira:

• kuderedza kumanikidza pamabvi
• kuderedza kuzvimba kwemajoini
• kuderedza njodzi yezvirwere zvakasiyana siyana

Kuderedza kurema-kutakura kumanikidza pamabvi

Kune vanhu vane kufutisa, pondo imwe neimwe yavanorasikirwa inogona kudzikisa mutoro pamabvi avo akabatanidzwa ne4 mapaundi (1.81 kg).

Izvi zvinoreva kuti kana ukarasikirwa nemakirogiramu gumi (4.54 kg), pachave nemazana mana (18.14 kg) mashoma huremu mudanho rega rega kuti mabvi ako atsigire.

Kuderera kushoma kunoreva kupfeka kusacheka uye kubvarura pamabvi uye njodzi yakaderera yeasteoarthritis (OA).

Ikozvino nhungamiro inokurudzira kuora uremu senge zano rekugadzirisa OA yemabvi.

Sekureva kweAmerican College yeRheumatology / Arthritis Foundation, kurasikirwa ne5 muzana kana kupfuura yehuremu hwemuviri wako kunogona kuva nemhedzisiro pane ese mabvi mashandiro uye mhedzisiro yekurapa.

Kuderedza kuzvimba mumuviri

OA yakagara ichionekwa sechirwere chekusakara-nekubvarura. Yakareba, kumanikidza zvakanyanya pamajoini kunokonzera kuzvimba.

Asi kutsvagurudza kwazvino kunoratidza kuti kuzvimba kunogona kuve chinhu chengozi kwete pane mhedzisiro.

Kufutisa kunogona kuwedzera kuzvimba mumuviri, izvo zvinogona kutungamira pakurwadziwa pamwe. Kurasikirwa nehuremu kunogona kudzora iyi yekumukira mhinduro.

Mumwe akatarisa dhata revanhu vakarasikirwa neavhareji angangoita maviri mapaundi (0.91 kg) pamwedzi pamusoro pemwedzi mitatu kusvika kumakore maviri. Muzvidzidzo zvakawanda, mamaki ekuzvimba mumiviri yavo akadonha zvakanyanya.

Batanidza ne metabolic syndrome

Masayendisiti akawana hukama pakati pe:

• kufutisa
• mhando 2 chirwere cheshuga
• chirwere chemwoyo
• dzimwe nyaya dzehutano

Izvi zvese zvinoumba chikamu cheunganidzwa wemamiriro anozivikanwa pamwe se metabolic syndrome. Dzese dzinoita sedzinosanganisira hukuru hwekuputika, uye dzese dzinogona kupesana.

Pane humboo huri kukura hwekuti OA inogona zvakare kuve chikamu chemetabolic syndrome.

Kutevera chikafu chinodzora njodzi, icho chinobatsira kudzora kufambira mberi kwechirwere cheshuga, zvinogona kubatsira neOA.

Izvi zvinosanganisira kudya chikafu chitsva chakakwirisa muhutano, uchitarisa pa:

• michero mitsva nemiriwo, iyo inopa antioxidants uye zvimwe zvinovaka muviri
• faibha-yakapfuma chikafu, senge chikafu chizere uye chikafu-chakavakirwa chikafu
• mafuta akagwinya, akadai semafuta emuorivhi

Zvikafu zvekudzivirira zvinosanganisira izvo izvo:

• vakawedzera shuga, mafuta, uye munyu
• yakanyatsogadziriswa
• ine mafuta akazara uye anotapira, sezvo aya anogona kukwidza cholesterol mazinga

Tsvaga zvimwe pano nezve anti-kupisa chikafu.

Rovedza muviri

Pamwe chete nesarudzo dzekudya, kurovedza muviri kunogona kukubatsira kudzikira uye kudzikisa njodzi yeOA.

Nhungamiro dzazvino dzinokurudzira zviitiko zvinotevera:

• kufamba
• kuchovha bhasikoro
• kusimbisa kurovedza muviri
• mvura-based zviitiko
• tai chi
• yoga

Zvakare pamwe nekupa kudzikisira uremu, izvi zvinogona kuvandudza simba uye kuchinjika, uye zvakare zvinogona kudzora kushushikana. Kushungurudzika kunogona kukonzera kuzvimba, uko kunogona kuwedzera kurwadziwa kwemabvi.

Matipi ekudzora uremu

Heano mamwe matanho aunotora kuti utange kuonda.

• Deredza zvidimbu zvemazana.
• Wedzera mumwe muriwo mundiro yako.
• Enda unofamba mushure mekudya.
• Tora masitepisi pane kukwira kana kukwira.
• Rongedza chikafu chako chemasikati pane kudya kunze.
• Shandisa pedometer uye zvipikise iwe kuti ufambe mberi.

Tora woenda nazvo

Pane kubatana pakati pekufutisa, kufutisa, uye OA. Kurema kwemuviri kana kuwanda kwemuviri index (BMI) kunogona kuisa kumwe kumanikidza pamabvi ako, kuwedzera mukana wekukuvara uye kurwadziwa.

Kana iwe uine kufutisa uye OA, chiremba anogona kukurudzira kumisikidza chinangwa chekudzora gumi muzana rehuremu hwako uye uchivavarira BMI ye18.5-25. Izvi zvinogona kubatsira kudzikisa marwadzo emabvi uye kudzivirira kukuvara kwemajoini kubva pakuwedzera.

Kuderedza uremu kunogona zvakare kubatsira iwe kubata mamwe mamiriro anowanzoitika sechikamu chemetabolic syndrome, senge:

• mhando 2 chirwere cheshuga
• kukwirira kweropa (hypertension)
• chirwere chemoyo

Mubatsiri wako wehutano anogona kukubatsira iwe kugadzira chirongwa chekudzora huremu.

Kutora matanho anodiwa ekugadzirisa uremu hwako kunogona kubatsira kudzivirira mabvi ako kubva pakurwadziwa pamwe chete uye kudzikisa njodzi yako yeOA.