Ama-Cramps emilenzeni - yini okufanele uyenze?

Uma kunezinkinga emilenzeni, kubalulekile ukwazi ukuthi yini okufanele ukwenze ukuze uqede ukuhlaselwa, kodwa nokuthi ungayenza kanjani ukwelashwa esikhathini esizayo. Kuzosiza ukukhohlwa ngale nkathazo kuze kube phakade.

Usizo lokuqala ngezigqoko

Ukuzizwa kubizwa ngokuthi ukuhlukunyezwa okungazibandakanyi kwemisipha, ebonakala emva kokungqubuzana kwabo okunamandla. Zihlale zibuhlungu, futhi lezo ezibonakala ebusuku zingabangela ubuhlungu obunzima kangangokuba abantu baze bavele bekhala. Bathi lapho imilenze iqhuma, ukwenza massage noma ezinye izenzo akudingeki ukusiza ukususa pin muscle contractions prick. Kodwa akunakwenzeka ukuthi le ndlela izosebenza kuwo wonke umuntu. Emva kwakho konke, akuwona wonke umuntu ongakwazi ukuzibamba, hhayi njalo iphini ingasondela.

Ngakho-ke, ukuze umise ukuphazamiseka kwemilenze ngokushesha ngangokunokwenzeka, kubalulekile ukwenza izenzo ezilandelayo:

1. Uma ulala phansi, hlala phansi bese uqonda isithupha unyawo lwakho bese udonsa phansi unyawo lwakho lonke. Ngokuvamile ngokushesha ngemva kokunyakaza okunjalo, ukuhlasela akubi kakhulu ubuhlungu.
2. Hlukanisa imisipha ekhwehlela, izandla. Ukuze wenze lokhu, enye yezingalo ikhishwa kusuka phezulu kuya phansi, kanti enye ingenqatshelwe futhi iminywe izicubu zomzimba. Ngezinye izikhathi ubuhlungu bunzima kangangokuthi kunzima ukuziphoqa ukwenza isenzo esinjalo, ngakho-ke uma kukhona omunye oseduze nawe, ubacele ukuthi akusize.
3. Sukuma ungagqoki izicathulo phansi, lapho kungekho khona ikhabethe, bese uzama ukuhamba. I-colder phansi, ikhululekile kakhulu imisipha yezinyawo. Ngomphumela omuhle, ungafaka ithawula elimanzi ngaphansi kwezinyawo zakho.

Uma kunezinsika zeminwe, yazi ukuthi ukwenza zonke izenzo ezingenhla akusizi ngalutho. Zama ukuchofoza umunwe wakho. Mhlawumbe lokhu ngeke kusebenze okokuqala, ngoba ngesikhathi sensizwa engavumelaniyo iminyango iyoba njengetshe, kodwa uzobe nomuzwa wokuthi i-cramp iyayeka.

Ukwelashwa kwamagundane omlenze

Uma unemilenze yamagundane, udinga ukwelashwa, ngoba ngaphandle kwalo, izimpande ze-muscle ezinjalo "zibuye". Izithako zokugcoba umzimba zincoma bonke abanjwe izikhwama, kanye ngosuku, mhlawumbe ngaphambi kokulala, ukubopha isikhumba ngaphezu kwendlebe engenhla bese beyikhipha kancane kancane ngesithupha nesithupha. Lokhu kusiza, ngoba izindebe ezisebenzayo zikhona ezindlini ezingenhla, ingcindezi eshukumisa ukuphumula kwemisipha.

Uma unquma ukwelapha izimpande zomsila womlenze, qiniseka ukuthi uqala ukwenza ukwelashwa kokuzivocavoca. Kulokhu kubalulekile ukwenza izivivinyo ezinjalo:

1. Ema phansi, ubeke unyawo lwakho ngaphambane futhi uncike emaphethelweni angaphandle. Bamba kule ndawo ngamasekhondi angu-10.
2. Ukugoqa ngokuzenzekelayo izinzwane zakho ngemizuzwana eyishumi, bese ubaqondisa imizuzwana engu-10. Phinda usebenzise izikhathi ezintathu.
3. Uhlezi esihlalweni, uphakamise imilenze yombili futhi wenze izinyathelo eziningana eziyindilinga ngezinyawo zakho.

Ukwelapha ukuxubana ngamakhambi abantu

Ukuze ususe ama-cramps emilenzeni, ungabamba inkambo yokwelapha ngosizo lwamalungiselelo aqukethe i-calcium, i-vithamini D ne-magnesium, ngenxa yokuthi ukuntuleka kwabo emzimbeni kubangela ukubonakala kwezinto ezinjalo zomzimba. Kodwa ngaphezu kwalokho, ukwelashwa ngempumelelo kwamagundane omlenze ngamakhambi abantu. Ukuze wenze lokhu, ungasebenzisa lezi zokupheka:

1. I-20 g ye- birch efihlekile (eyomile) yenza i-200 ml yamanzi abilayo bese ishiya ukunikeza imizuzu engu-10, ukucindezeleka bese uthatha ama-70 ml kathathu ngosuku ngaphambi kokudla.
2. Pheka amazambane ngunifomu, wenze amazambane ahlambulukile futhi, ubeke izingcezu ezimbili ze-polyethylene, ubeke ubusuku ubusuku namaqanda, ngokuyibopha uboshi olufudumele. Landela inqubo yesonto.