Mukawona manja anu ndi zala zikuvulala mukamayenda kapena kuthamanga, simuli nokha. Mankhusu ndi manja otukuka sakhala omasuka ndipo mukhoza kudandaula kuti ndi chizindikiro cha matenda.
Kutupa manja kumawonekera ndi oyendayenda ndi othamanga, makamaka nyengo yotentha. Kutupa kumatuluka mwamsanga mutangomaliza kuchita masewera olimbitsa thupi.
Ngati manja anu akutupa musachedwe posachedwa mutasiya kuchitapo kanthu, muyenera kuganiziranso ndi wothandizira zaumoyo wanu.
Dzanja Lamanja ndi Zala Zili Zowonongeka kwa Oyenda ndi Othamanga
Mlendo wautali wautali Melanie Jonker anadutsa oyendayenda ndi othamanga kuti akawone ngati ali ndi manja otupa ndi momwe anachitira ndi vutoli. Ambiri amanena kuti kutupa kwa dzanja kumayenda nthawi yaitali kapena kumatentha, ngakhale kuti ena ali ndi vuto m'nyengo yozizira. Ena amaganiza kuti anali ndi dzanja lotukumula kwambiri pamtunda wapamwamba. Nkhani yabwino ndi yakuti palibe mmodzi mwa omwe adafunsidwayo anati wothandizira zaumoyo wawo adapeza kuti vutoli ndi loopsa.
Chifukwa Chake Manja Anu Amakula Pamene Mukuyenda Kapena Kuthamanga
Zinthu zomwe amakhulupirira kuti zimatsogolera m'manja ndi zala zowonongeka zikuphatikizapo:
- Kuthamanga kwa magazi : Pamene mupita kuyenda mofulumira kapena kuthamanga tsiku lozizira, mwinamwake mukuwona kuti manja anu ayamba kuzizira koma amawotha ngati mukuchita masewero ndikukweza mtima wanu. Kuwonjezeka kwa mtima wanu kumatumiza magazi ambiri kumapeto anu. Pamene mutulutsa kutentha kwapakati pa masewero olimbitsa thupi, muyenera kutuluka thukuta kuti musatenthedwe. Manja ndi miyendo yanu ndi gawo la dongosolo lino, ndipo pali magazi ochulukirapo kwa ma capillaries, omwe angatanthauze kuti zala zanu ndi manja anu zifufuze. Mapazi anu amakula ngati kukula kwa nsapato pa ulendo wautali kapena kuthamanga, kotero sizosadabwitsa kuti manja anu amanjiranso.
- Kusayenerera kwa Electrolyte: Electrolytes ndi mchere m'magazi anu, omwe ayenera kusungidwa kuti asatetezeke m'matenda anu (edema). Pamene mutuluka thukuta, mumataya mchere. Mukamadya mchere wochuluka thupi lanu liyenera kugwira ntchito kuti likhale labwino pozisunga madzi ambiri. Mutha kukhala ndi kutupa mulimonsemo. Kugwiritsa ntchito moyenera chakumwa kwa masewera omwe amatulutsa electrolytes, komanso kumwa madzi okwanira (osati ochulukirapo, osati pang'ono) ndizofunikira kuti asunge electrolyte . Tsatirani malangizo othandiza anthu odwala matendawa komanso othamanga kuti mupeze madzi okwanira.
- Kuthamanga kwa nkhondo (kapena kusowa kwao): Pali kutsutsana kwina ngati mitundu ina ya mkono imathandizira madzi ambiri m'manja. Kuyenda ndi manja anu nthawi zonse pansi pa mtima wanu kumapangitsa kuti zikhale zovuta kuti dongosolo lozungulira libwezeretse magazi anu kuchokera m'manja mwanu. Minofu yanu mmanja ndi miyendo yanu imathandiza kuthandizira kubwerera kwa magazi kudzera m'mitsempha kupita kutentha. Ngati simukugwiritsa ntchito minofu yanu ya manja, mudzakhala ndi kubwerera kwa magazi pang'onopang'ono ndipo ikhoza kusambira m'manja mwanu.
Malangizo 10 Oletsera ndi Kutenga Manja Otupa ndi zala
Kutupa manja nthawi zambiri ndi chimodzi mwa zinthu zozizwitsa zomwe zimachitika kwa thupi lanu mukamayenda kwautali kapena kuthamanga. Pofuna kupewa kapena kuchepetsa vutoli, mungatenge mfundo izi zokhazikitsidwa ndi Melanie Jonker, dokotala wa zamankhwala wotchedwa Edward R. Laskowski, ndi katswiri wodziwa ntchito zapamwamba Bonnie Stein:
- Chotsani mphete zanu ndi kumasula nyanjayi iliyonse musanayambe kuyenda. Ngati muli ndi kutupa kwambiri kwala, mphete zingakhale zovuta kwambiri. Azisiyeni mwamtendere kunyumba. Tulutsani chovala chanu chawristwatch kapena bandia band.
- Valani zitsulo zamakono zowonjezera pazanja lanu. Ngati gulu lanu labwino kapena smartwatch liyenera kukhala lolimba kuti lizindikire chiwerengero cha mtima wanu, livalani ilo pamwamba pa mkono wanu kapena patsogolo pambali pa gawo lochepa kwambiri la mkono wanu.
- Sungani madzi anu ndi mchere. Mutha kutaya madzi ndi mchere pamene mutuluka thukuta. Imwani zakumwa masewera pambuyo pa ola loyamba pamene mukuyenda ndi thukuta. Ngati n'kotheka, dziyeseni nokha, nthawi, komanso mutatha kuyenda kuti muwone ngati mukumwa mochuluka kapena pang'ono. Kulemera kwanu kuyenera kukhalabe chimodzimodzi. Pofuna kupirira, tsatirani ndondomeko ya marathon / half marathon . Kuti mukhale ndi thanzi, mungafunike kuyang'ana mchere kuti muwone ngati mukuposa malangizo othandizira.
- Tengani ndodo ndikuyenda manja mukamayenda. Izi zidzakuthandizani kugwiritsa ntchito minofu mmanja mwanu ndi mkono ndi zomwe zingakuthandizeni kubwezeretsa magazi m'mtima mwanu.
- Tengani chinthu chaching'ono kuti mugwiritse mopepuka nthawi ndi nthawi pamene mukuyenda, monga phala laling'ono, mphira, mapu kapena flashlight. Izi zimagwira ntchito minofu yanu ya manja ndikuthandizani kubwerera kwa magazi mumtima mwanu.
- Gwiritsani mkono kumanja maminiti pang'ono, kutsogolo ndi kumbuyo. Izi zidzathandizanso kumasula mapewa anu. Tengani izi ngati mwayi kuti muwone kuyendayenda kwanu.
- Musatseke manja anu , kuwasunga iwo momasuka ndi pang'ono. Nthawi zambiri, tambani zala zanu zonse kwa mphindi zingapo ndikupanga nkhonya. Bwerezani izi kangapo. Kapena, mtundu wa "kusewera piyano kapena accordion," ndi zala zanu zokha.
- Gwiritsani ntchito njira yolondola . Mphunzitsi wa Racewalking Bonnie Stein wa Acewalker.com amalimbikitsa kugwiritsa ntchito njira yolondola yokhoma mkono ndi dzanja lako lopindika pafupifupi 90-digrii yazing'ono ndi kusunthira kumbuyo ndi kutsogolo kuchokera pamatope, osati kutsegula ndi kutseka mkono pachikhatho.
- Sewani ndodo-em-up. Ikani manja anu pamutu panu kwa masekondi angapo kuti muwafikitse pamwamba pa mtima wanu.
- Muzichita masewera olimbitsa thupi panthawi yozizira kwambiri . Kutupa manja kumakhala kofala kwambiri nyengo ya nyengo yotentha, choncho kusankha gawo lozizira kwambiri pa tsiku kuti muyende kapena kuthamanga kapena kutembenuzira mpweya wabwino pamene muli chopondapira chingathandize kuchepetsa vuto.
Kumbukirani kuti njira zothetsera vutoli sizingathetseretu kutsekemera manja, chifukwa ndi chinthu chachilendo chomwe chimachitika mukamachita masewera olimbitsa thupi, makamaka nyengo yotentha kapena yotentha. Thupi lanu likuyesera kuti likhale lozizira, ndipo kutumiza magazi kwa zala zanu ndi njira imodzi yomwe imachitira.
Zifukwa Zina Zopuma Kwambiri
Ngati dzanja lanu likufufuma ndi kutupa kwabwino kwa anthu ambiri pamene akuyenda kapena kuthamanga, zidzatha mu maminiti angapo mutasiya kuyesera ndikutsitsimula kwathunthu. Madzi oterewa amabwezeretsanso m'maselo anu kapena amabwezeretsedwanso ndi mitsempha yotchedwa lymphatic system.
Ngati manja anu atakhala otupa kwa nthawi yayitali kapena ngati muli ndi ululu uliwonse, kufiira, kapena kufooka, izi ndi zizindikiro zomwe muyenera kuziwona ndi dokotala wanu.
Mungakhale ndi kutupa chifukwa cha cellulitis (matenda), matenda a msomali, kusungira madzi, osteoarthritis, gout, pseudogout, ngalande ya carpal, ndi njira zina. Mukhoza kukhala ndi kutupa kwadzidzidzi chifukwa cha tizilombo toyambitsa matenda ndi mbola, poizoni mababu, kuwotcha dzuwa, kupweteka kwa manja, kapena kutuluka kwadzidzidzi kwa matenda. Ngati dzanja limodzi lingathe kutupa, izi zikhoza kukhala chizindikiro kuti mukuwona dokotala wanu.
Kutupa kumakhudzanso mankhwala ena, monga omwe amathamanga kwambiri, kuteteza magazi, steroidal anti-inflammatory drugs, estrogens, ndi matenda ena a shuga.
Mawu Ochokera
Kutupa manja ndi gawo labwino la kuyenda kapena kuthamanga, kotero musalole kuti zala zikulepheretseni kuchita masewera olimbitsa thupi. Koma mungakonde kukambirana ndi dokotala wanu, makamaka ngati mukuwona kupuma kotupa mutatha kuchita masewero olimbitsa thupi kapena ngati kutupa kuli m'manja. Ngati mutakhala ndi manja otupa manja, khalani osangalala mukamachita masewera olimbitsa manja mukamayenda.
> Zotsatira:
> Edema. Chipatala cha Mayo. https://www.mayoclinic.org/diseases-conditions/edema/symptoms-causes/syc-20366493.
> Laskowski MLU. Kupweteka manja pa nthawi yochita masewera olimbitsa thupi: Kodi mukudandaula? Chipatala cha Mayo. https://www.mayoclinic.org/hand-swelling/expert-answers/faq-20058255.