Ngakhale mutayesetsa kuyesetsa kuti muteteze , mungapeze kuti mukuchita ndi zowawa ndi zopweteka mukamaphunzira. Zowonongeka zambiri zimayankha bwino ku "RICE" chithandizo: Mpumulo, Chida, Kuponderezana, ndi Kukula. Chithandizo cha RICE chingachepetse kupweteka, kuchepetsa kutupa, ndi kuteteza chovulaza kuti chisawonongeke. Iyenera kutsatiridwa kwa maola 24 mpaka 48 potsatira kuvulazidwa koyamba.
DZIkani pa Zovulala Zanu
Nthawi zambiri mpumulo ndi mankhwala ophweka komanso othandiza kwambiri omwe amavulazidwa. Tengani masiku angapo kuti muthe kuthamanga, zikhoza kukhala zonse zomwe mukufunikira kuti muchiritse chovulala chanu.
Malinga ndi chikhalidwe ndi malo a chovulala chanu, mutha kuchita zochitika zina zosapindulitsa, monga kusambira kapena njinga, panthawi yanu yopumula. Lankhulani ndi mphunzitsi wanu, wodwalayo, kapena wothandizira zaumoyo kuti muwone ngati mungathe kuchita nawo maphunziro kapena muyenera kutaya nthawi zonse ku zochitika zonse.Sungani vuto lomwe mumakhala nalo ndi madzi oundana kapena thumba la zikopa zazing'ono kwa mphindi 20, maola 4 kapena 6 alionse. Onetsetsani kuti mukulunga paketi yachisanu mu thaulo musanayike pakhungu lanu. Musayambe kuyika kansalu kake pa khungu lanu momwe zingayambitsire ku ayezi.
Mukhozanso kugwiritsa ntchito chikho cha ayezi. Kuti mupange chikho cha ayezi, lembani kapu ya pepala ndi madzi ndikuikamo mufiriji. Mukamazizira, sungani pamwamba pa chikho ndikusambisa malo ovulala ndi kapu ya ayezi (yokutidwa ndi thaulo) kwa mphindi 10.
Yesetsani kumenyana ndi malo okhudzidwa mwamsanga mwamsanga mukangomva ululu, ndipo mutangotha kuthamanga ngati muthamanga ndi kuvulala. Kutentha kumafunika kokha kugwiritsidwa ntchito pangozi pambuyo poti kutupa kwatha, kawirikawiri pambuyo pa maola 72. Ngati kutupa kwanu kwatsika kwambiri, koma pamakhalabe kutupa, yesetsani kusinthanitsa kutentha ndi ayezi patapita masiku ochepa chabe ochizira okha.
Kupanikizika kumachepetsa kutupa ndipo kungapereke mpumulo wazing'ono. Mungathe kukulitsa dera lomwe lakhudzidwa nalo ndi bandeti la Ace, koma musati likhale lolimba kwambiri. Ngati mumamva kupweteka kapena kupanikizika kwambiri, kumasula bandage.
Musaganize kuti chifukwa gawo lanu lovulazidwa likulumikizidwa ndipo limakhala bwino, ndibwino kuyamba kuyambiranso. Onetsetsani kuti mumadzipatsa nthawi yomwe mukufunikira kuchiritsa musanabwererenso kuntchito. Kupanda kutero, mumayambitsa chiopsezo chanu ndikuwonjezeranso nthawi yanu yochira.
Lembani thupi lovulala - yesani kuti likhale lapamwamba kuposa mtima wanu, ngati n'kotheka. Nthaŵi zambiri, mukhoza kuchita izi mwa kugona pansi ndikuwombera thupi lovulala pamutu.
Kuphatikiza pa mankhwala a RICE, mungafunenso kugwiritsa ntchito mankhwala osagwiritsa ntchito mankhwala opatsirana (inflammatory anti-inflammatory drugs (NSAIDs), monga ibuprofen kapena naproxen, kuti athetse kutupa ndi kupweteka. Lankhulani ndi wothandizira zaumoyo wanu kuti muwone ngati muyenera kutenga chilichonse.
Gwero: "Mpumulo, Chilimwe, Kupanikiza, ndi Kukula (RICE) - Mutu Wachidule", WebMD.com.