Kurasikirwa uremu kune zvakawanda zvinobatsira, unogona kudzivirira chirwere chemoyo, chirwere cheshuga, sitiroko uye zvimwe zvirwere zvinopera simba. Chii chimwe, kukubatsira kubvisa marwadzo ekumusana.
Nyanzvi dzinobvumirana kuti kubudirira kuderedza uremu kunogona kuguma chikamu kana zvachose kusunungurwa kwemarwadzo ekudzokera shure. Nyanzvi dzakawanda dzomuzongoza dzinobvumirana kuti pane hukama pakati pemarwadzo ekudzokera shure uye uremu hwemuviri.
Chikonzero cheizvi ndechekuti, kana uchiyera kupfuura uremu hwako hwakakodzera, tsandanyama dzako dzichada kushanda nesimba kuti ikubatsire kuita mabasa ezuva nezuva. Uyu mutoro wekuwedzera unoshandiswa kumusana unogona kukanganisa vertebrae, izvo zvinogona kukonzera kushushikana kwemajoini, chimwe chinokonzera kurwadziwa.
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Madhisiki anoita sevhiri
Madhisiki akaita sezvidimbu zvidiki zvekunzwa zvakaiswa pakati pemahwendefa maviri emhando yepamusoro. Kupfuuridza nguva, madhisiki pachawo anosakara. Pavanotanga kupera, pueden “resbalarse” (herniated disc). Izvi zvinoreva kuti madhisiki anogona kudzvanya tsinga mumusana uye kukonzera marwadzo..
Kunyanya kuwandisa kunoisa kuwedzera kudzvinyirira pane intervertebral discs, chii, sechisarudzo chekupedzisira, inogona kusimbisa musana wako uye kuwedzera njodzi yekukuvara.
Fungidzira motokari yakazara. Iye zvino fungidzira kuti matai emotokari anotanga kukanganisa uye kupera simba kubva kune uremu hwakanyanya. Izvi ndizvo zvinogona kuitika kumadhisiki ako kana wakafuta.
Muzongoza unodzikamiswa nemhasuru dzinokwira nekudzika kumashure kwemusana. Mamhasuru aya anoita kuti musana wakamira apo mamwe masimba, sehuremu hwemuviri nekusimudza, ita kuti musana uenderere mberi.
Huremu hwakadii hwekurasikirwa kuti uwane zororo?
Nyanzvi dzakawanda dzinokurudzira kuderedza uremu uye kugara mukati me 5 makirogiramu ehuremu hwako hwakakodzera kuchengetedza musana wako uine hutano uye marwadzo asina. Unogona here kuziva yako yakakodzera uremu siyana, uchishandisa virtual weight calculators inowanikwa paInternet.
Kana wangoziva yako calorie chinangwa, tanga kudya kunovaka muviri kunoderedza macalorie uye kurovedza muviri nguva dzose. Iyi nhanho yekupedzisira yakakosha pakurasikirwa uremu uye kugadzirisa marwadzo ekumusana..
Idya kudya kunovaka muviri
Kudya zvisina kunaka high-calorie foods, zvinogona kukonzera uremu. Kunyange kudyisa zvokudya zvine utano kunogona kukonzera uremu!! Makirogiramu haangounganidzi pachikero, asiwo kumusana, izvo zvinoisa kumanikidza kusingakoshi pamuzongoza.
Kudya kwakakwana kuzere nemichero, muriwo, zviyo zvose, mapuroteni akaonda nemafuta anovaka muviri anogona kukubatsira kuderedza uremu uye chengetedza kuyerwa kwemuviri kune hutano.
Kunyanya kudya kwezvirimwa zvinosanganisira flax nemhodzi dzechia, ndiyo yakanakisa sarudzo yekudzivisa kuzvimba kumashure, kunyanya kana ichidyiwa yakasanganiswa neomega-3 hove dzemvura inotonhora dzakapfuma senge salmon, mackerel, sardines, herring, black cod, tuna uye trout.
Kana uri kutsvaga zvokudya zvinoderedza marwadzo ekudzokera shure uye zvinotakurwa nemishonga, edza makarotsi, beets, mbatatisi, cherries, bheri, mazambiringa newaini tsvuku, pomegraneti uye manwiwa.
Herbs uye zvinonhuwira, kusanganisira basil, sinamoni, Tsangamidzi, romero, it, curcumin, hanyanisi, oregano uye turmeric inowanzove yakapfuma zvakanyanya mu anti-inflammatory agents, saka unogona kuringa zvakawanda. Chii chimwe, kunwa mishonga yemiti ine utano nema tea chaiwo (verde, oolong uye chena).
Zvimwe Zvokudya Zvakanaka Zvokudya zve "Pain Relief" Diet: avocados, walnuts, mapuroteni akaonda, Ndinodya huku uye turkey; nyemba uye cocoa.
Dzidzira kudzora marwadzo ekudzokera shure
Kuita maekisesaizi kunogona kukubatsira kudzora marwadzo ekudzokera shure uye, Naizvozvo, kuderedza uremu. Tsvaga shamwari yekurovedza muviri kuti ugare uchikurudzirwa kana kuronga maekisesaizi ako sezvaungaita zviitiko zvako zvebasa. Chinonyanya kukosha ndechekuti urambe wakazvipira.
Isu tinopa zano kutevera a Purogiramu yekurovedza muviri general, izvo zvinosanganisira kudzidziswa simba, kutambanudza uye kuita aerobic. Nyanzvi Dzinoti Kukudziridza Kugadzikana, inogona kubatsira kuvandudza kufamba kwekushanda. Nekuda kwake, aerobic chiitiko chinogona kuwedzera kuyerera kweropa uye zvinovaka muviri kune zvinyoro zvinyoro zvemuviri. Izvi, panguva imwe, inogona kubatsira kuderedza kuoma kwemusana.
Kana kurwadziwa kwako kumashure kunowedzera kana kune zviratidzo zvitsva, rega maekisesaizi uye taura nachiremba wako nekukurumidza.
Simbisa abs yako
Kusimbisa mhasuru dzemudumbu inobatsira kutsigira kuedza kwemusana wemusana. Ita crunches uye side push-ups kusimbisa musimboti wako, izvi zvakakosha uye zvinogona kuitwa kumba.
Zvakadaro, kana uine chirwere chekurapa chinoita kuti zviitwa izvi zviome, bvunza chiremba wako. Nzvimbo dzakawanda dzemarwadzo ekudzokera shure dzinogona kusunungurwa pasina kuvhiyiwa kukuru, kuburikidza nekuchinja kwakadai sekuonda, kurovedza muviri uye kurapa muviri.