Izitulo zabakhubazekileyo zibalulekile kubantu abaninzi abadala ukuze bahlale bekwazi ukuhambahamba kwaye badibane noluntu. Nangona kunjalo, indlela yokuphila exhomekeke kwizitulo zabakhubazekileyo ibeka impilo emngciphekweni engenakubethwa ngoyaba. Iingxaki ezifana nezilonda zesikhumba, ukuwohloka kwemisipha, ukuwohloka kwentliziyo kunye nokuqina kwamalungu zihlala zitshabalalisa umgangatho wobomi babantu abadala. Ukuhlala kwisitulo sabakhubazekileyo ixesha elide kuye kwaba yimfazwe efihlakeleyo yempilo yabantu abadala, kwaye ukuthintela ngokwesayensi ngundoqo wokuphumelela kule mfazwe.
一.“Ababulali abangabonakaliyo” abane bokuhlala ixesha elide kwisihlalo sabakhubazekileyo
1. Izilonda zoxinzelelo (izilonda zokulala): umtshabalalisi ongathethiyo
Amanqaku omngcipheko: Uxinzelelo lwexesha elide kwiindawo ezibonakala emathanjeni ezifana neempundu, ischial tuberosity, coccyx, spine, kunye nezithende zinokubangela ukuvaleka okukhulu kwegazi lasekuhlaleni.
Isizathu: Ulusu olubhityileyo, ukungaguquguquki kakuhle, ukuncipha kokutya, ukuqonda okufipheleyo, kunye nokufuma, kunye nokufuma (ukungakwazi ukuzibamba okanye ukubila).
IziphumoUkususela kubomvu besikhumba kunye namadyungudyungu ukuya kwizilonda ezinzulu zezicubu, i-necrosis, kunye nosulelo, unyango lunzima kwaye iintlungu zinkulu kakhulu.
2. Ukuwohloka kwemisipha kunye nobuthathaka: ukuphelelwa ngamandla
Amanqaku omngcipheko: Ukungabikho kokuthwala ubunzima ixesha elide kunye nomsebenzi wemilenze kunye nemisipha engaphakathi.
Isizathu: Ukusetyenziswa rhoqo kuya kuyenza ikhule, ngelixa ukusetyenziswa rhoqo kuya kuhla kancinci kancinci.
Iziphumo: Ukudluliselwa okunzima ngakumbi, umngcipheko owandileyo wokuwa, ukuncipha kozinzo lokuhlala phantsi, ukwehla kwesantya se-metabolism.
3. Iingxaki zokujikeleza kwegazi kunye ne-venous thrombosis: iingozi ezinokubakho
Amanqaku omngcipheko: Imilenze esezantsi (ingakumbi imithambo enzulu ematholeni).
Isizathu: Ukufinyela kwemisipha yemilenze kuyehla (ukungasebenzi kakuhle kwepompo yemisipha), ukuhamba kwegazi kuyehla; abantu abadala badla ngokuhamba nokuncipha kokuqina kwemithambo yegazi.
Iziphumo: Umngcipheko ophezulu we-deep vein thrombosis, enokukhokelela kwi-pulmonary embolism (esongela ubomi) ukuba iyawa; ukudumba kunye nentlungu ezinyaweni.
4. Ukuqina kwamalungu kunye nokuqina kwawo: ukulahleka kokuguquguquka
Amanqaku omngcipheko: Amalunga edolo kunye namaqatha asesinqeni ahlala egobile ixesha elide; amalunga egxalaba kunye nengqiniba ashukumi kancinci.
Isizathu: Ithoni yemisipha engalinganiyo kunye nokungabikho kwelungu elisebenzayo lentshukumo yamalungu asebenzayo.
Iziphumo: Ukuncipha kokuhamba kwamalungu, iintlungu, ukuncipha kwentuthuzelo, kunye nokukhubazeka kwendlela yokuhlala.
二.Icebo elibanzi lokuthintela: ukwakha imigca emininzi yokuzikhusela kwimpilo
1. Isikhuselo solusu: hlala kude nezilonda zoxinzelelo
Ukunceda umntu aphumle rhoqo kuxinzelelo yeyona nto ibalulekileyo:
Izihlandlo: Yenza "ukuphakamisa izinqe" ezincinci (ukuphakamisa umzimba imizuzwana eyi-1-2 usebenzisa ii-handrails) rhoqo emva kwemizuzu eli-15-30; rhoqo emva kweyure eli-1-2, abanye kufuneka bancede ekutshintsheni ngokupheleleyo indawo yokuhlala (njengokugoba phambili okanye ecaleni ≥30°)
Umsebenzi: Ungabeka iphedi engunxantathu okanye umqamelo omncinci ngasemva ukuze ufumane ukuphambuka kwindawo yomzimba (ngokuya ngasekhohlo nasekunene).
Sebenzisa umqamelo wokunceda uxinzelelo lobuchwephesha:
Iintlobo ezicetyiswayo: Ukutshintshiselana ngee-air cushions ezifuthwayo, ii-cushions ezisikiweyo nge-foam ezinobunzima obuphezulu (ezilungiselelwe ngokwemilo yomzimba), ii-cushions zejeli/zolwelo. Nxibelelana nengcali yokulungisa ukuze ukhethe imodeli efanelekileyo.
Ziphephe: Imiqamelo eqhelekileyo yesihlalo (njengemiqamelo yomoya efana nedonati) iya kucinezela izicwili zasekuhlaleni kwaye ibangele izilonda.
Uvavanyo lwemihla ngemihla kunye nokhathalelo lolusu:
Ukuhlolwa okubonakalayo + ukuchukumisaJonga iindawo ezibonakala kuzo amathambo (ingakumbi i-coccyx kunye namaqatha) kusasa nangokuhlwa ukuze ubone ukuba kukho iindawo ezibomvu ngokungapheliyo.
Ukugcinwa kococeko: Emva kokucoca, yomisa ulusu kakuhle, unike ingqalelo ekhethekileyo kwimibimbi. Sebenzisa i-moisturizer ethambileyo ukuthintela ukoma.
Ukukhetha impahla: Iimpahla zangaphantsi mazibe zenziwe ngemithungo yekotoni ecocekileyo ukuya kwi-aviod ekhuhla kwiindawo ezibuthathaka.
2. Umlondolozi weVitality: ukulwa nokuwohloka kwemisipha
Inkqubo yokuzilolonga yabasebenzisi bezitulo ezinamavili:
Izangqa zamagxa: Kancinci kancinci phambili nangasemva kwizangqa ezinkulu ukuphucula ukuguquguquka komqolo ongasentla.
Ukuphakamisa amadolo: Hlala uthe nkqo uze uphakamise amadolo akho ngokutshintshana (ulinganise ukuhamba endaweni) ukuze uqinise izihlunu zakho zamalungu asezantsi.
Uqeqesho lwebhendi elastiki: Bamba i-elastic band ngezandla zombini ukuze wenze i-resistance traning efana nokutyhala phambili nokutsala ngasemva kwimilenze ephezulu (kathathu ngeveki).
Ukuzilolonga ukuhlala phantsi: Phantsi kweliso elikhuselekileyo, zama ukugcina uhleli ixesha elifutshane (ukususela kwimizuzwana emi-5).
Phuma rhoqo kwisitulo sakho esinamavili:
Yima/hamba imigama emifutshane yonke imihla usebenzisa i-walker okanye i-brace kuxhomekeke kwimeko yomzimba (ukuba kunokwenzeka).
Yenza umthambo wokunyakaza kwamalungu ecaleni kwebhedi (umntu onyamekela amalungu unceda ekujikeni kwamadolo namaqatha). Phinda iintshukumo ezibalulekileyo izihlandlo ezili-10-15 ngemini.
Uncedo lwefreyimu emileyo:
Emva kovavanyo lwezonyango, isixhobo sokuguqula ukusuka kwisihlalo sabakhubazekile ukuya kwisihlalo sokuma sinokuzanywa (ixesha eli-1-2 ngemini, imizuzu eli-10-20 ngexesha ngalinye) ukukhuthaza ubunzima bamathambo kunye nokujikeleza kwegazi.
3. Isikhawulezisi sokujikeleza kwegazi: ukuthintela ukuqhekeka kwegazi
Iintshukumo zemilenze esezantsi ezisebenzayo/ezingashukumiyo:
Isenzo "sokukhawulezisa" unyawo: Ukugoba iinzwane zakho (dorsiflexion) kunye nokucinezela phantsi (plantar flexion) ukuze kukhuthazwe izihlunu zethole ukuba zifinyele.
Ukuphakama kwemilenze: Phakamisa imilenze yakho rhoqo (ngaphezu kwenqanaba lentliziyo) kwindawo yokuphumla kwemilenze ukuze unciphise ukudumba.
Uncedo losapho: Ukuphulula amalungu omabini asezantsi ngononophelo (ukuphulula kancinci ukusuka ezantsi ukuya phezulu ukuya emathangeni).
Ukunxiba iikawusi ze-elastic zonyango:
Iingenelo eziphambiliUxinzelelo lwe-gradient (oluphezulu eqatheni) luphucula ukubuya kwemithambo yegazi.
Kusetyenziswa kwanjani: Yinxibe ngaphambi kokuvuka kusasa kwaye uyikhulule ngaphambi kokulala ebusuku (kufuneka yenziwe ngokwezifiso ngokobukhulu bayo bokwenyani).
Phinda uhlambe amanzi emzimbeni + lumka iimpawu:
Qiniseka ukuba usela amanzi aneleyo yonke imihla (ngaphezulu kwe-1500ml) ukuze uphephe ukuphelelwa ngamanzi emzimbeni okunokubangela ukuba igazi lijiye.
Lumka kwiimpawu ezinje ngentlungu yethole, ukubomvu, ukudumba kunye nomkhuhlane, kwaye uhlole kwangethuba ukuze uphelise umngcipheko we-venous thrombosis.
4. Idabi lokuguquguquka: ukugcina ukusebenza kwamalungu
Uhlengahlengiso lokuma kwesitulo sabakhubazekileyo:
Ukuphakama kweenyawo kufanelekile (amathanga angabekwa ngokuthe tyaba ngaphandle kokuxhonywa emoyeni).
Umqamelo ongasemva ugcina umqolo ungathathi cala kwaye awuvumeli ukugoba xa uhleli.
Iingqiniba zinokugotywa ngokwendalo ngama-90° zize zibekwe kwiindawo zokubeka iingalo.
Ukuzilolonga ukushukuma kwamalungu omzimba wonke:
Yenza kabini ngemini kusasa nangokuhlwa, ugqume intamo, amagxa, iingqiniba, izihlathi, iminwe, izinqe, amadolo kunye namalungu eqatha (ngokukhutheleyo/ngokuncedisa).
Ingqwalasela ekhethekileyo kufuneka inikwe ekuqiniseni ukujikeleza kweqatha (ukuthintela ukuwa kweenyawo) kunye noqeqesho lokuphakamisa amagxa (ukuthintela igxalaba eliqandisiweyo).
Ukuzilolonga:
Yolula kancinci izihlunu ezinokuthi ziqine (ezifana nomqolo wethanga nomqolo wethole) imizuzwana eli-15-30 (phantsi kwesikhokelo sengcali).
三.Iintsika ezine ezakha isiseko sempilo epheleleyo
1. Intsebenziswano yeqela leengcali:
Misela imodeli yokusebenzisana koogqirha bokubuyisela kwimeko yesiqhelo/iingcali zonyango lomzimba/abahlengikazi+abanakekeli.
Uvavanyo olucwangcisiweyo lokusebenza (amandla emisipha, uluhlu lwentshukumo, ukuhambahamba) rhoqo kwiinyanga ezintandathu.
2. Isicwangciso sokhathalelo olulungiselelwe wena:
Esi sicwangciso kufuneka sihlengahlengiswe ngokuxhomekeke ekuhambeni kwabantu abadala, izifo ezisisiseko, kunye nemeko yesondlo (umz., abaguli abanesifo seswekile kufuneka baqinise ukuthintela izilonda zoxinzelelo).
Abanakekeli kufuneka bafumane uqeqesho olusemgangathweni (ukuhamba ngokuchanekileyo kwezigulane, ukusetyenziswa kwezixhobo zokuncedisa).
3. Inkqubo yenkxaso yesondlo:
Iproteni yeyona nto iphambili: Qinisekisa ukuba ukutya okufanelekileyo kweemveliso zobisi, intlanzi, inyama, iimbotyi kunye namaqanda (kubalwa kwi-1.2-1.5 grams ngekhilogram yobunzima bomzimba).
Umxube weevithamini ezibalulekileyo: IVithamin C (ikhawulezisa ukuphiliswa kwamanxeba), iVithamin D+calcium (ikhusela amathambo), iZinc (iphucula ukumelana nolusu).
Ulawulo lwamanzi: Misela ubungakanani bamanzi owaselayo ngokwemiyalelo kagqirha wakho (ingakumbi abo banesifo sentliziyo esibuhlungu kunye nokungasebenzi kakuhle kwemisipha ekufuneka banciphise ukungenisa kwabo amanzi).
4. Inkxaso yezengqondo entsha:
Kukhuthazwa ukuthatha inxaxheba ngokukhutheleyo kwimisebenzi yoluntu/yentlalo ephakathi (umz., ukulima igadi).
Yila imidlalo/iinkqubo zokuzonwabisa ezisebenzisanayo ezifikelelekayo kubantu abasebenzisa izitulo ezinamavili ukuze kuncitshiswe ukuwohloka kwengqondo.
Lumka xa uxinezelekile (njengokungonwabi, ukungalali kakuhle, kunye ne-anorexia ehlala iiveki ezimbini) kwaye unike uncedo lwengqondo ngexesha elifanelekileyo.
Ixesha leposi: Julayi-22-2025