Madzimai ekudzidzira mazamu angakubatsira Iwe kudzokera shure mushure mushure mekuvhiya
Vanhu vane chirwere chinoputika chirwere (IBD) havawanzozivikanwe kuvhiyiwa mumimba. Vanhu vane chirwere cheCrohn vane 50% mukana wekudiwa vanoda kuvhiyiwa kuti vararame chirwere chacho. Mu ulcerative colitis varwere, chete 30% chete inoda chirongwa chekuvhiya (kazhinji colectomy ).
Mushure mokunge vadzikinura kubva pakuvhiyiwa uye kucheneswa nechiremba chiremba kuti aite chimwe chinhu mumabasa anogara achiita, pfungwa dzinogona kutendeuka kusimbisa mimba yemimba.
Kuita zvekudzidzira kunoenda kukurudzira hutano huri nani huri nani, uye kudzokera zvakare mukudengenyeka kwekurovedza muviri mushure mekuvhiyiwa inzira imwe yekuderedza dambudziko remangwana rehutano huchauya.
Kutanga Nechiratidzo Chekuita Zvepabonde
Mazano mashomanana okuyeuka musati mava kutanga purogiramu yekuita basa:
- Kuwana mvumo kune chiremba, gastroenterologist, uye / kana kuti mukuru wevashandi vasati vatanga chiitiko chekuita chiitiko chinokosha chinokosha
- Sip mvura (kana zvinwiwa zvemitambo) nguva isati yasvika, panguva, uye mushure mekuita basa rokudzidzira kuti usapinda mvura yakaoma (izvi zvinonyanya kukosha kuvanhu vane ostomy kana j-pouch )
- Tanga chiito chekurovedza muviri sechikamu cherongwa hwehutano hwakazara hunosanganisira kudya kudya kwakanyatsonaka
- Usanzwa uine mhosva pamusana pokudarika kubasa, asi sarudza kuchengeta nguva yako inotevera yedzidzo
- Iva nehanya nemitemo ipi zvayo, somuenzaniso, mitambo yekutambira ingasave pfungwa yakanaka nguva pfupi mushure mekuvhiyiwa
Muenzaniso Ab Kubata
| Kutanga | Pakati pepakati | Akafambiswa |
| Pelvic Tilts Oblique Twists | Full Vertical Crunch Ab Rolls uye Plank paBhora | Chere Ab Rolls Pushup / Twist Ab Rolls uye Plank paBhora |
Kukodzera Kudzidzira Muzuva Rako
Chinhu chekutanga chekutarisisa ndechekuti iwe unokodzera sei chiito chekuita zvemaitiro muchirongwa chezuva nezuva. Vanhu vazhinji vanoda zuva rokuzorora mukati mega yega yega yekuita basa, saka katatu pavhiki chinangwa chakanaka chekutanga maitiro. Kugadzirisa kushanda panguva imwechete yezuva nokuti ichabatsira kukudziridza tsika.
Targeting Mimba Yemakumbo
Kudzoka uye nguva dzose zvinogadziriswa zvinogona kushandiswa kutarisa mimba dzemaviri (ona Flatten Your Abs kuti uwane mamwe mashoko). Kuti udzivirire kudzvinyirira mushure mushure, rangarira kuchengeta mushure wakatarisana pasi. Hazvisiko kuti uve nemhando ipi zvayo yekushandisa maitiro ekugadzirisa. Zvisinei, bhora rekushandisa rinobatsira kutarisa mimba yemimba.
Kusiyana nezvinofungwa nevanhu vazhinji, kuita zvakawanda zvepunche zvese kamwe chete hazvingakubatsiri. Kufungisisa pakuchengetedza fomu yakakodzera paunenge uchidzidzira uye uchiita zvakasiyana-siyana zvekudzidzira ndiyo nzira yekuita kuti avo vasave vakakwana.
Gadzira A Fitness Routine
Pamwe pamwe nekusimbisa maitiro ezvinyorwa, iri pfungwa yakanaka yekuisa maitiro e-cardio uye kuwedzera kwekudzidzira muitiro wekuita basa. Kufamba, kumhanya, kushambira, uye bhasikoro kunobatsira kuvaka urongwa hwehutano hwakakwana uye zvose izvi zvinogona kuva mabasa akanaka kuvanhu vane IBD. Kurema kurairirwa kunogona kubatsira kusimbisa masimba asina simba mushure mekusaita kana kana mushure mekushandisa steroid (izvo zvinogona kukonzera kusagadzikana kwekuwedzera kuwedzera). Ab maitiro anobatsira kusimbisa musimba wehutu asi haaiti zvakawanda pakuderedza mafuta emuviri anovhara abs. Mune mamwe mazwi: kune avo vane humwe huwandu hunorema mudumbu, chirongwa chepfungwa yehutano uye chirwere chinonzwisisika kuti urege kurasikirwa nechiremera ichocho, pamwe nekurovedza muviri, ndicho chirongwa chakanakisisa.
Kuramba Uchishanda Zvakanaka
Kuti urege kubva uchinetseka kana kuti uchinetseka, chengetedza zvakasiyana-siyana muhupenyu hwako uye ugove nemhando dzakasiyana-siyana dzekudzidzira kuti uwedzere kupindura kwemuviri. Vhidhiyo yekuvhima inotarisa kumasimba, yoga, kana Pilates inogonawo kubatsira.
Kunyora rubatsiro rwevaya vakakupoteredza kuti urambe uine hutano hutsva. Tsvaga bhizimisi, uende kumitambo yekurovedza muviri nekudzidzira, kana kukumbira chiremba kuti akurudzire chirongwa chekuita basa. Nekutsunga uye kusuruvara, iwe unogona kunge uri munzira yako kuti utarise uye unzwe hukuru pasinei nekuvhiyiwa kwepamuviri.
Shoko Rinobva
Chinokosha chekusimbisa nekunyengedza ndiko kuita chiito chiito.
Vanhu vazhinji vanoona kuti simba ravo rinowedzera nokukurumidza mushure mekutanga purogiramu yakakwana yehutano. Kurasikirwa kweuviri uye zvimwe zvinowanikwa zvinotora nguva yakawanda - chero ipi zvayo kubva pamasvondo matanhatu kusvika ku18.