Kuhlelo lwe-musculoskeletal, ukuhlangana kwamadolo kudlala indima enkulu ekuqinisekiseni ukuqhuma kwe-bipedal kanye nokwenza imisebenzi ye-locomotor. Ngenkathi ehamba, egijima noma egxuma, uvezwa yimithwalo enamandla futhi enhlobonhlobo ye-static enamandla. Ngakho-ke, kwenzeka izinguquko ezahlukahlukene ezihlukumezayo noma ezihlukumezayo entweni eyodwa noma ngaphezulu zalelijoyinti eliyinkimbinkimbi kakhulu.
Isibonakaliso sokuqala sokungasebenzi kahle ukuvela kobuhlungu besikhathi noma obuphikelelayo. Ngezinye izikhathi kwanele ukunciphisa umthwalo okwesikhashana futhi izimpawu ziyasuswa. Kepha uma lokhu kungasizi, isimo siba sibi kuphela, futhi idolo libuhlungu cishe njalo, kubalulekile ukubonana nodokotela ohlinzayo, we-traumatologist noma we-vertebrologist.
Isakhiwo esihlangene samadolo
Lokhu kulayishwe kakhulu futhi kuyinkimbinkimbi ekubekeni kwesakhiwo kwamathambo womuntu. Ngakho-ke, ifakwe isisetshenziswa esinamandla kunazo zonke semigqa emibili ye-intra-articular kanye ne-extra-articular ligaments, ehlinzeka ngokuhamba, ukuxhumana nokuqiniswa kwesimo sezingxenye zamadolo - i-patella, i-tibia, i-fibula ne-femur.
I-patella ixhunywe kusuka phezulu nezintambo zemisipha yethanga le-quadriceps, futhi ukusuka ngezansi kunamathiselwe yi-ligament yayo ku-tibia. Ilunga lifakwe ku-capsule ehlangene.
Ukuhamba kwamahhala okuhlobene komunye nomunye, ukugoqa kanye nokusabalalisa umthwalo kuqinisekisa:
- I-Hyaline enamathela ezindaweni ezihlikihlayo.
- Ama-cartilage amabili asekelayo (meniscus).
- Izikhwama ezintathu ze-synovial ezinoketshezi.
- Umzimba onamafutha.
I-popliteal, gastrocnemius kanye nemisipha yangemuva yabesifazane ibamba iqhaza emsebenzini wamadolo.
Izimbangela zobuhlungu bamadolo
Inani elikhulu lezakhi zesakhiwo sokuhlangana kwamadolo kanye nendlela eyinkimbinkimbi yokusebenzisana kwenza kube nzima ukusungula ukuxilongwa okunembile.
Imvamisa lokhu kudinga lonke uhla lokuhlaziywa nezinyathelo zokuxilonga.
Ukuhlukumezeka
Ukwephulwa okunjalo kokusebenza okujwayelekile kwejoyini kwenzeka ngenxa yokulimala kokuwa nokulimala, ukucindezelwa okuqhubekayo ngokweqile, ngenxa yezinguquko zofuzo noma ezitholwe ukonakala. Kunezinhlobo ezingaba amakhulu amabili ezihlukene ezihlukumezayo zamadolo. Lokhu okulandelayo kuyizimpawu zokulimala okuvame kakhulu.
Ukuphuka kwamadolo
Ngokuya ngesizathu, kunezinhlobo ezimbili zokuphuka - kusuka kumathonya angaphandle (ukushaya okunamandla noma ukuwa) nokusuka ekucindezelekeni okunamandla (ukuphuka kwengcindezi). Esimweni sokuqala, ubuhlungu obukhulu buvela ngokushesha, obungapheli ngokuhamba kwesikhathi. Ukuvuvukala noma ukuvuvukala okukhulu nokulimala kuvela ngokushesha. Umlenze ulahlekelwa ngokuphelele noma ngokwengxenye imisebenzi yawo yokusekela, ukuhamba ngokungajwayelekile kuvela ejoyintini. Uma uzama ukugoba idolo, izinzwa zobuhlungu zanda kakhulu, futhi kuzwakala umsindo wokukhala.
I-trauma kwesinye isikhathi iba nzima ukulimala kwe-menisci, i-joint kanye ne-synovial bursae, ukuqhekeka kwemisipha nemisipha. Lokhu kuvame ukuhambisana nobuhlungu ohlangothini lwamadolo ngaphakathi.
Esimweni sesibili, ukubhujiswa kwamathambo kwenzeka kancane kancane. Okokuqala, idolo lilimaza idolo lapho liguquguquka futhi linwebeka, noma ngaphansi komthwalo. Uma ingekho imishanguzo, iqala ukuphazamisa kakhulu ngisho nasezimeni ezimile. Ngokuhamba kwesikhathi, ukwahlukana okuphelele kwento eyodwa noma eziningi zokujoyina kungenzeka.
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Kususwe amadolo
Kulokhu, kwenzeka ushintsho olungajwayelekile esimweni esihambisanayo sezingxenye zejoyinti, olwenzeka ngendlela engeyona eyemvelo. Ngomzuzu wokuqala, izinhlungu zicishe zifane nokuqhekeka. Uma kungekho ukulimala okunzima, khona-ke bangancipha kancane kancane ngemuva kosizo olunikezwe kahle noma ushintsho esimweni somlenze.
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Imisipha nemigqa ehlutshiwe noma ephukile
Ukulimala okunjalo kuvame ukuhambisana nokuhlukana nokuqedwa ngokuphelele. Kulokhu, ukubhujiswa okuyingxenye noma okuphelele kwemisipha, imisipha, noma imicu yemisipha ekuhlanganeni kwenzeka. Ukuhamba kukhawulelwe kancane noma kuvinjelwe ngokuphelele.
Ngokuya ngobukhulu, ubuhlungu obuvuthayo emadolweni buhlangana ngesikhathi sokulimala, noma imizwa ebuhlungu ivele ngemuva kwesikhashana (ngezinsipho ezincane). Kukhona ukuchofoza nokuqhekeka kwesici lapho unyakaza. Imizwa yomlenze ocwilayo nokungazinzi okuhlangene kungenzeka.
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I-Bursitis
Kusukela ekuzikhanyeni ngokweqile njalo ngesikhathi semidlalo, ukusebenza kanzima, ukuvuvukala kwesikhwama esisodwa noma eziningi ze-synovial kwenzeka. Ngenxa yalokhu, indawo ethintekile iba bomvu, kukhona ukwanda kwendawo ekushiseni nokuvuvukala.
Lesi sifo sibonakala ngokushaya, ukushaya noma izinhlungu ezibuhlungu eziqina ebusuku nangemva kokuhlala isikhathi eside emlenzeni unganyakazi.
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Izinyembezi zeMeniscus
Ukuqina nokwenziwa kwendawo yobuhlungu kuncike ebangeni nasendaweni yomonakalo (i-meniscus yangaphakathi noma yangaphandle). Kunobuthakathaka emisipheni yangaphambi kwethanga noma ukuqaqamba okukhulu kwe-patella. Ubuhlungu obucijile benzeka ngesikhathi sokulimala noma kuphela "amahlumela" lapho unyakaza. Ukwelulwa kwe-Flexion-knee kunzima. Ukuqedwa okuphelele kwejoyini kungenzeka.
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Izifo zamalunga
Ukulimala okubuhlungu akuyona ukuphela kwembangela yobuhlungu bamadolo. Lokhu kungaba ukuqala kokuthuthukiswa kwezifo ezahlukahlukene ngenxa yokwehla kokuzivikela komzimba, ukudla okungalingani, noma umthelela wezinto ezingezinhle zangaphandle.
Ngisho ne-psychosomatics ibhekwa njengesizathu sobuhlungu. Isibonelo, i-homeopath kanye nesazi sokusebenza kwengqondo uValery Sinelnikov uthi ukuvela kwezifo ezinjalo kumqondo womuntu ogxeka kakhulu kuye.
Izimpawu zezifo ezivame kakhulu neziyingozi zibalwe ngezansi.
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I-Rheumatism
Emavikini ama-2-3 ngemuva kokugula okunamandla komgudu wokuphefumula ophezulu, kuvela ubuhlungu obukhulu ejoyintini, okwenza ukunyakaza kube nzima kakhulu. Idolo liba bomvu futhi kukhona ukwanda kwendawo ekushiseni, bese kuba okujwayelekile - kuze kufike kuma-39-40 degrees. Ingozi ivezwa ukubuyela emuva kwe-rheumatism, okuholela ekulimaleni kwenhliziyo.
I-arthritis esebenzayo
Lokhu ukuvuvukala kwe-aseptic kwelungu ngenxa yempendulo enganele yesistimu yomzimba ekungeneni kwanoma yikuphi ukutheleleka emzimbeni. Esigabeni sokuqala, izimpawu zibonakaliswa ukucasuka kwamathumbu emathunjini, izifo zokuphefumula ezinzima noma ubunzima bokuchama. Kuphela ngemuva kwamasonto ama-3-4 amadolo aqala ukulimala nokuvuvukala. Amehlo ayavuvukala, futhi izinkinga emkhakheni we-genitourinary ziyaqina. Izifo ezithathelwana ngocansi zivame ukuba imbangela yalesi sifo. Ngakho-ke, abantu abaneminyaka engama-20-40 basengozini.
Isifo sikaReiter
Ukuthuthukiswa kwe-pathology kufana ne-arthritis esebenzayo futhi futhi kunemvelo yokuzimela.
Okokuqala, izimpawu zesifo sohlelo lwe-genitourinary zivela - i-cystitis, i-prostatitis noma ezinye izifo ezifanayo. Imizwa ebuhlungu ivela kwilungu elilodwa, iphenduka ibe bomvu ivuvukale. Isilonda singasakazeka kwamanye amalunga futhi siholele ekwakhiweni kwe-polyarthritis.
I-osteoarthritis
Lesi sifo sivele ngenxa yokuguga nokuqaqeka koqwanga. Ikakhulu abantu asebekhulile bayahlushwa yiyo. Lolu uhlobo oluvilaphayo lwesifo samathambo noma i-arthrosis, oluqhubeka ngendlela ebukhali futhi lukhula kancane, kepha futhi lusakazeka nethambo lezicubu. Ngakho-ke, kuvame ukuholela ekukhubazekeni.
Isigaxa sikabhaka
Isimila esigcwele uketshezi sikhula ku-popliteal fossa, kwesinye isikhathi esikhula size sifike ku-10 cm ububanzi. Ekuqaleni, kuvela ukungakhululeki nokuzwa okuncane okubuhlungu ngesikhathi sokuvivinya umzimba.
Kwesinye isikhathi i-cyst ixazululeka ngokuzenzekelayo.
Uma inqubo yokukhula iqhubeka, khona-ke ubuhlungu obuphansi kwedolo buba njalo futhi busakazeke kulo lonke ilunga. Lapho ugoba umlenze futhi uqukula, kukhula kakhulu. Ukuvuvukala okuhlangene nokuhamba kunqunyelwe. Ukwanda okwengeziwe ngosayizi we-tumor kungaholela ekucindezelweni kwemithambo futhi kuvuse ukuthuthukiswa kwemithambo ye-varicose, thrombophlebitis noma i-thrombosis.
I-Osteochondritis dissecans (isifo sikaKöning)
Le yi-aseptic necrosis ye-cartilage kanye nezicubu zethambo kuzindlela zesifazane. Isikhathi eside, i-pathology ayinazo izimpawu ezishiwoyo - ubuhlungu buvela kuphela ngesikhathi sokuzivocavoca futhi bunyamalale buthule.
Ukuqhubeka nokukhululwa kwezicubu kubangela ukuqala kwenqubo yokuvuvukala, ukuvela kokukhukhumeza nobuhlungu obukhulu. Ngemuva kwalokho uqwanga luyehla ngokuphelele, ucezu lwe-necrotic lungena ku-capsule ehlangene futhi luvimbele ukuhlangana.
Yonke le nqubo, kusukela kwizimpawu zokuqala kuya ekubonakaleni okusobala, kungathatha iminyaka eyi-10.
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Isifo i-Osgood-Schlatter
Ukuqeqeshwa okujulile nokulimala ngezikhathi ezithile ngesikhathi sokukhula kwamathambo ngokushesha (iminyaka eyi-10-18 ubudala) kungadala ukuqala kokubhujiswa kwe-aseptic kanye necrosis yezicubu zethambo endaweni yesifo sofuba se-tibia. Ukucekelwa phansi kukhula kancane kancane. Ekuqaleni, ubuhlungu obuncane buba khona lapho unyakaza futhi buqina ngokuzikhandla okukhulu.
Ukuqhubekela phambili kwalesi sifo kuholela ekuqiniseni nasekubonakaliseni ukusika okuvamile ngaphambili kwamadolo, okuvuvukala ngaphezu kwesifo sofuba. Ngesikhathi esifanayo, akukho ukuwohloka esimweni esijwayelekile, futhi cishe njalo izimpawu ziyanyamalala ngemuva kokuphela kwesikhathi sokukhula.
Isifo samathambo
Esinye isifo sokuzivikela komzimba esine-pathogenesis engatholakali. Izilonda ezihlangene ezilinganayo (idolo langakwesokudla nangakwesobunxele) ziyisici. Kulokhu, izingxenye zayo ezahlukahlukene ziyathinteka - imisipha, imisipha, izikhwama ze-synovial.
Izimpawu zokuqala zivela ngendlela yokuvinjelwa kokuhamba ngemuva kokulala ebusuku, ezonyamalala ngemuva kwamahora angu-1-2 womsebenzi. Bese kuba khona amaqhuqhuva e-rheumatoid, ukuvuvukala nokubomvu emadolweni, izinhlungu ezibuhlungu. I-pathology ivame ukuhambisana nokwanda ngezikhathi ezithile kokushaya kwenhliziyo nobuthakathaka.
Gout (isifo samathambo)
Lokhu ukuvuvukala kokujoyina ngenxa yomphumela owonakalisayo we-uric acid eqoqeka kuwo ngenxa yokuphazamiseka kokusebenza okuvamile kwezinso. Okokuqala, izithupha ziyavuvukala, isikhumba siba bomvu amadolo avuvuke. Ngokuhamba kwesikhathi, ubuhlungu buyakhula, futhi kuvela amaqhuqhuva we-gouty ngaphakathi kokujoyina, okuholela ekuguqulweni nasekulahlekelweni kokusebenza.
Ngubani osengozini
Akekho ovikelekile ekulimaleni nasekuguleni, kepha imisebenzi ethile nezindlela zokuphila zithinta amathuba okuba ubuhlungu bamadolo. Lokhu kwenziwa ngu:
- Ukuzalwa noma ukutholwa ngenxa yokulimala noma ukuguquguquka kwesifo.
- Imisebenzi yezemidlalo enengcindezi engalawuleki ngokweqile kumajoyinti amadolo.
- Imisipha engathuthukisiwe nokuntuleka kwamakhono okuxhumanisa.
- Ukuwa, imihuzuko namanye amathonya wangaphandle wemvelo ebhubhisayo.
- Ukulimala okudala nemiphumela yokuhlinzwa.
- Izinguquko ezihlobene nobudala beSenile ezakhiweni zamalunga namathambo.
- Ukhuluphele ngokweqile, ukwehluleka kwezinso, isifo sikashukela.
Izinhlobonhlobo zobuhlungu
Ngaphandle kwenani elikhulu lezifo ezahlukahlukene nokulimala kwamadolo, azikho izinketho eziningi zobuhlungu. Ngamunye wabo unesici sezinga elithile lobukhulu kanye nohlobo lomonakalo ohlangene.
Izinhlungu yilezi:
- Ebukhali futhi ebukhali - ngokucekelwa phansi kwezicubu ezizungezile, imisipha, imisipha namathambo (ukuqina okukhulu, ukuhlukaniswa, amakhefu kanye nokwaphuka).
- Ukuqaqamba nokudonsa - okujwayelekile kwezinqubo zokuvuvukala kwamaphilisi we-intra-articular and joint kanye nezinguquko eziwohlozayo ezicutshini zethambo (gonarthrosis, arthrosis).
- Ukuqhuma nokudubula - kusuka ekucindezelweni kwemisipha ephuka nokuhlukaniswa, noma kusuka ekwakhekeni kwesimila (i-Baker's cyst).
- Ukudonsa nokuthunga - ngokuwohloka kwe-menisci nokuguqulwa kwamalunga.
- Isikhathi - njengomthetho, esigabeni sokuqala se-pathologies emnene.
Ubuhlungu ezinganeni
Inani lemivimbo nokuwa okutholwe ebuntwaneni livame ukuba ngaphezulu kakhulu kunalelo lomuntu omdala empilweni (ngaphandle kokuthi wenza imidlalo eyingozi noma umsebenzi oyingozi). Noma kunjalo, ingane ivame ukuphuma ngemivimbo nokulimala. Lokhu kusizwa isisindo esincane kanye nesiqu esincane.
Vele, ukulimala noma izifo zamalunga nazo ziyenzeka. Kwesinye isikhathi kubucayi. Kulezi zimo, kubalulekile ukucacisa ngokushesha izinga lokulimala - ukulimaza nje noma kukhona ukusola kokwephula ubuqotho bezinto zamadolo. Kulokhu kokugcina, kufanele ubonane nodokotela ngokushesha.
Ubuhlungu ngesikhathi sokuzivocavoca umzimba
Ukuzivocavoca umzimba noma ukwenza umsebenzi onzima kubuhlungu. Lapho udlala imidlalo, ukuthola imiphumela akunakwenzeka ngaphandle kokunqoba izinhlungu. Ngakho-ke, kuhlale kudingekile ukulawula umthwalo, ukuhlela ukuqeqeshwa, kucatshangelwa ukuqina kanye nezici zomzimba.
Ukulawulwa komzimba, ukuxhumana okuhle kanye namasu okwenza amasu wezemidlalo ethile kuvumela ukunciphisa imiphumela emibi yezinhlungu phakathi kwemithwalo nokuvimbela ukulimala.
Ubuhlungu be-Flexion
Izifo ezinjalo zinezimbangela ezahlukahlukene: izinqubo zokuvuvukala, imiphumela yokuhlukaniswa nokuqaqanjelwa. Lokhu kuvame ukuvela ekungeneni ngokwanele kwemisipha, ubuthakathaka nokwelula kabi imisipha yethanga nomlenze ophansi. Ukuqeda izinkinga ezinjalo, uSergei Bubnovsky wadala uhlelo olusebenzayo lwama-simulators nokuzivocavoca okukhethekile okusiza ukubuyisela ukuhamba nokuqeda izinhlungu.
Ubuhlungu ebusuku
Izimo ezinjalo zingaba ngumphumela wokugcwala ngokweqile kokuhlala isikhathi eside ezinyaweni zakho, noma ukuqala kokuthuthuka kwanoma yikuphi ukugula. Kuyadingeka ukuthi uhlaziye ngokucophelela izimpawu bese uzama ukuqeda izimbangela zesenzeko.
Uma lokhu kwehluleka, kufanele ubonane nodokotela ukuthola ukuxilongwa nokwelashwa.
Okufanele ukwenze uma idolo lakho libuhlungu ngokuzuma
Ubuhlungu obungazelelwe nobucijile cishe buhlala bubonisa ukungasebenzi kahle kokujoyina ngenxa yokwehluleka kwengxenye eyodwa noma ngaphezulu. Kulokhu, kuyadingeka ukuhlinzeka ngosizo lokuqala olufanele futhi uhambise isisulu egumbini labezimo eziphuthumayo. Ungalokothi umvumele anyathele umlenze olimele. Ngisho noma ubunzima bezinhlungu bunyamalala ngokushesha, kusadingeka ukuhlolwa ngudokotela wezinhlekelele.
Okufanele ukwenze uma idolo lakho libuhlungu ngaso sonke isikhathi
Kunoma ikuphi, ukuhlolwa okuphelele ngudokotela ofanele wezokwelapha kuyadingeka. Ngokuya ngesizathu nobukhulu bezinhlungu, kungaba udokotela ohlinzayo, i-traumatologist, i-vertebrologist noma i-rheumatologist.
Insiza yezimo eziphuthumayo
Ngobuhlungu obukhulu obukhali, ilunga liqala lingasebenzi. Ngokucindezela okubandayo nokuthatha i-analgesic, izinhlungu ziyancipha.
Uma ukuphuka kuvulekile, kungadingeka ukumisa ukuphuma kwegazi nge-tourniquet. Ngemuva kwalokho isisulu kufanele silethwe egumbini labezimo eziphuthumayo ngokushesha okukhulu.
Ukulimala okuncane, ibhandishi eliqinile linganela futhi lihambele udokotela olandelayo.
Kwezinye izimo kubalulekile ukuxhumana nodokotela
Ukuzelapha ngokwakho kwamukelekile ekulimaleni okuncane kanye nezimpawu ezincane eziphazamisayo, ezingasuswa kalula ngokunciphisa umthwalo nokusebenzisa amafutha okugcoba nokupholisa.
Ubuhlungu obungazelelwe nobunzima buzodinga ukunakekelwa kwezokwelapha.Noma ngabe ubuhlungu abubalulekile, kepha abukapheli amasonto ambalwa, kuyadingeka ukuthi uhlolwe ukuze uthole imbangela yokungakhululeki. Imiphumela emibi isongelwa ukwenzeka kobuhlungu ngasikhathi sinye emhlane ongezansi nasemadolweni. Ukuvela kwezimpawu ezingeziwe njengokuzwela okungahambelani kokujoyina (ukuqunjelwa nokungazinzi kwejoyini), i-hypothermia, ubomvu besikhumba, i-edema, ukulinyazwa kanye nokuqaqamba komzimba kudinga ukunakekelwa okuphuthumayo.
Akunakusho ukuthi kufanele lihlehliselwe isikhathi esizayo. Ngemuva kwakho konke, ngisho nobuhlungu obuhlala bukhona ngaphansi kwedolo ngemuva kungaba yimiphumela yokuthuthukiswa kwesifo sikashukela.
Yimuphi udokotela ongamthinta
Lapho kungenasiqiniseko ngesizathu sobuhlungu, kungcono ukuxhumana nomelaphi noma i-traumatologist ukuze kuhlolwe okokuqala, ozoxilonga futhi adlulisele kuchwepheshe omncane ofanele.
Imithi
Ungaqali ukusebenzisa imithi ngaphandle kwesincomo sikadokotela.
Ukwelashwa kwezifo ezihlangene zamadolo, ezisetshenziswe ngomlomo:
- Izidakamizwa ezingezona ukuvuvukala.
- Ama-analgesics nezidakamizwa ezihlanganisiwe.
- AmaChondroprotectors (amanye aphumelela kakhulu yiTeraflex neChondroitin).
- Imithi ye-Corticosteroid. Amafutha ahlukahlukene, ama-gel nama-aerosol wesenzo esifanayo asetshenziswa ngaphandle.
Kepha konke kumunwa kancane kancane noma kuthinta kabi umgudu wamathumbu. Uma kunezinkinga zokugaya noma ukusebenza kahle kwamaphilisi, umjovo we-intramuscular noma we-intraarticular unqunyiwe.
I-Chondroprotector Alflutop ivame ukusetshenziselwa ukuqeda ukuvuvukala nokubuyisela izicubu ze-cartilage zamadolo ngokuhlanganyela, ngendlela yokujova endaweni ethintekile. Zinciphisa ngokushesha imfiva nobuhlungu, futhi azibangeli imiphumela emibi yomjovo we-Artrosan.
Ngaphezu kwalokhu okungenhla, ukukhubazeka kokuhlangana kwamadolo kusetshenziswa nge-plaster cast, orthosis noma ngebhandeshi eliqinile.
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I-gymnastics yokwelapha nokubhucungwa
Ukuvuselelwa ngemuva kokulimala okuncane kuvunyelwe ukwenziwa ngokuzimela - ukuzivocavoca nge-physiotherapy nokuhlikihla amadolo. Kwezinye izimo, zonke izinqubo kufanele ziqale kuphela ngokuyalelwa ngudokotela.
Amandla nobukhulu bokuzivocavoca kufanele bukhuphuke kancane kancane, njengoba ubuhlungu buyancipha nemisipha iyaqina. Izinqubo zokuhlikihla ezenziwe ngokomsebenzi zisiza ukubuyisela ukuhamba ngokuhlanganyela nokunwebeka kwemisipha nemisipha ngokushesha.
Izindlela zasekhaya
Amakhambi abantu asetshenziswa kusukela ezikhathini zasendulo ukudambisa izinhlungu nokuqeda izifo ezihlangene. Ku-Intanethi ungathola inani elikhulu lazo zonke izinhlobo zokupheka ezivela kogogo "abahlakaniphile" nabelaphi "befa". Kepha kufanele baphathwe ngokuqapha ukuze bangalimazi impilo ngezindlela ezingaqinisekisiwe zabakhohlisi kanye nochwepheshe be-PR bezingosi.
Ngasikhathi sinye, kuyadingeka ukuqinisekisa inhlanganisela eyanele yezindlela zabantu nemithi yesintu futhi ungalindi ukulethwa okuyisimangaliso. Ukuthanjelwa okuzenzela, ukugcoba nokugcoba kunganciphisa ubuhlungu nokuvuvukala, kudambise ukuvuvukala, kuthuthukise ukuhamba ngokuhlanganyela, ithoni yemisipha nemithambo yegazi. Kepha akuzona zonke izinkinga ezixazululwa ngalezi zindlela, ikakhulukazi ngezifo ezithuthukile nokulimala kanzima.
Ukuvimbela izifo
Cishe akekho okwaziyo ukugwema ukulimala edolweni futhi akekho ongavikelekile ekutholakaleni kwesifo esihlangene. Ungagcina impilo, unciphise amathuba nokuqina kwemiphumela uma ulandela imithetho elula:
- Hola indlela yokuphila esebenzayo futhi uhlale uphilile ngaso sonke isikhathi.
- Sebenzisa ukudla okunomsoco kanye nohlelo lokudla okunempilo olunelisa ngokugcwele zonke izidingo zomzimba futhi olungavumeli ukugcwala ngokweqile kwama-calories nezinto ezingadingekile.
- Yenza izinqubo zokuqina - uthele amanzi abandayo, ugcobe iqhwa.
- Sebenzisa njalo izindawo zokuphulukisa zebhavu laseRussia noma i-sauna.
- Yeka imikhuba emibi - ukubhema, ukusebenzisa kabi utshwala.
- Ukuphulukiswa kokulimala kanye nokugula ngesikhathi esifanele kuze kube ukululama
Akunzima kangako ukulandela lezi zincomo (kungaba nesifiso), bese kuthi lesi sitho esibaluleke kakhulu sinikeze iminyaka eminingi yempilo ephelele, sizosebenza ngokungenaphutha emizileni yokuhamba enzima kakhulu futhi ethokozisayo.
