Kuyini Ukuba Ndikwazi Ezandleni? Izimpawu, Izimbangela, & Ukwelashwa Kwasekhaya

Ukuba ndikwazi ezandleni yile nto engavamileyo yokuzwa ukuluma noma “izinaliti” lapho izandla zakho zizwa zingasabela kangako ekuthinteni, izinga lokushisa, noma ingcindezi. Kufana nalapho isandla sakho “silala” ngemuva kokulala ngendlela engafanele, ngaphandle kokuthi kungenzeka ngezizathu eziningi ezahlukene futhi kuhlale isikhathi eside.

Lokhu kuzwa kwenzeka lapho okuthile kuphazamisa izimpawu zemizwa ejwayelekile phakathi kwezandla zakho nobuchopho bakho. Ngenkathi kungazwakala kukhathaza, ikakhulukazi uma kwenzeka kungazelelwe, izimo eziningi zokuba ndikwazi ezandleni zinezimbangela eziphathekayo ezisabela kahle ekwelashweni.

Kuzwakala kanjani ukuba ndikwazi ezandleni?

Ukuba ndikwazi ezandleni kudala iqoqo elihlukile lezinto ezizwayo abantu abaningi abazichaza njengokuzwa behlukanisiwe ezandleni zabo. Ungase uqaphele ukuthi izandla zakho zizwa “zilala,” zizwa ukuluma, noma sengathi zigcwele amagilavu angabonakali anciphisa umuzwa wakho wokuthinta.

Umuzwa ungasukela ekulungeni okuncane kuya ekulahlekelweni okuphelele komuzwa. Abanye abantu bayakuzwa njengomuzwa ovuthayo noma okhulumayo, kanti abanye bakuchaza njengokuzwa sengathi izandla zabo zivuvukele ngisho nalapho zibukeka zivamile.

Ungase ukuthole kunzima ukuzwa ukuthungwa, izinga lokushisa, noma ngisho nobuhlungu ezindaweni ezithintekile. Imisebenzi elula efana nokubopha ihembe, ukuthatha izinto ezincane, noma ukuthayipha kungaba yinselele enkulu ngoba izandla zakho azinikezi impendulo ejwayelekile ubuchopho bakho obuyilindele.

Ukuba ndikwazi kungathinta nje izinzwani zakho, isandla sakho sonke, noma iminwe ethile ngokuya ngemizwa ethintekayo. Kungase kuze futhi kuhambe usuku lonke noma kuqhubeke amahora noma izinsuku ngasikhathi.

Yini ebangela ukuba ndikwazi ezandleni?

Ukuba ndikwazi ezandleni kwenzeka lapho imizwa ethwala umuzwa isuka ezandleni zakho iye ebuchosheni bakho icindezelwa, ilinyazwe, noma icasukile. Cabanga ngale mizwa njengezintambo zikagesi - lapho okuthile kubacindezela noma bevuvukala, izimpawu azihambi kahle.

Nazi izizathu ezivame kakhulu zokuthi kungani izandla zakho zingase zizwe zifa, siqala ngezimo esizibona njalo:

• I-Carpal tunnel syndrome - ukucindezela emthanjeni ophakathi e-wrist yakho ngenxa yokunyakaza okuphindaphindayo noma ukuvuvukala
• Isikhundla sokulala - ukulala engalweni yakho noma esandleni ngendlela ecindezela imizwa
• Ukucindezela okuphindaphindayo - okuvela ekuthayipheni, ekusebenziseni amathuluzi, noma okunye ukunyakaza kwesandla okuphindaphindayo
• Imizwa ecindezelwe entanyeni - ama-disc herniated noma ama-bone spurs acindezela imizwa
• Ukujikeleza okungahambi kahle - okuvela emazingeni okushisa abandayo, izingubo eziqinile, noma ukuhlala endaweni eyodwa
• Isifo sikashukela - ushukela ophezulu wegazi ungalimaza imizwa ngokuhamba kwesikhathi
• Ukuntuleka kwamavithamini - ikakhulukazi i-B12, ebalulekile empilweni yezinzwa
• Izifo ze-thyroid - kokubili i-thyroid esebenza ngokweqile kanye ne-underactive ingathinta imizwa

Izimbangela ezingavamile kodwa ezibalulekile zihlanganisa i-arthritis, izimo ze-autoimmune, nemithi ethile. Ngenkathi lokhu kwenzeka kaningi, kufanelekile ukucabangela uma izimbangela ezivamile zingabonakali zihambisana nesimo sakho.

Kuyini ukuba ndikindiki ezandleni okuyisibonakaliso noma uphawu lwani?

Ukuba ndikindiki ezandleni kungabonisa izimo eziningana ezingaphansi, kusukela ezinkingeni zesikhashana kuya ezinkingeni zempilo ezingapheli ezidinga ukuphathwa okuqhubekayo. Indlela nesikhathi sokuba ndikindiki kwakho kuvame ukuhlinzeka ngamacebo abalulekile mayelana nokuthi yini ebangela lokhu.

Ngokuvamile, ukuba ndikindiki ezandleni kubonisa ukucindezelwa kwemizwa noma ukucasuka endaweni ethile endleleni esuka emgogodleni wakho iye ezingxenyeni zeminwe yakho. I-Carpal tunnel syndrome ihamba phambili kulolu hlu, ikakhulukazi uma uqaphela ukuthi ukuba ndikindiki kubi kakhulu ebusuku noma kuthinta isithupha sakho, inkomba, neminwe emaphakathi kakhulu.

Lapho ukuqina kwelungu lomzimba kuthinta zombili izandla noma kuza nezinye izimpawu, kungase kukhombise izimo zesistimu. Isifo sikashukela singabangela i-peripheral neuropathy, lapho ushukela wegazi ophezulu kancane kancane ulimala imizwa emzimbeni wakho wonke, ngokuvamile iqala ezandleni nasemilenzeni yakho.

Izinkinga zomgogodla wesitho somzimba, njengama-disc ahlukanisiwe noma i-arthritis entanyeni yakho, kungabangela ukuqina kwelungu lomzimba oluhamba ngengalo yakho lungene esandleni sakho. Lokhu kuvame ukuhambisana nobuhlungu bentamo noma ukuqina, futhi ukuqina kwelungu lomzimba kungase kube kubi kakhulu ngezikhundla ezithile zekhanda.

Ngokuvamile, ukuqina kwelungu lomzimba kungaba uphawu lokuqala lwezimo ze-autoimmune ezifana ne-multiple sclerosis noma i-rheumatoid arthritis. Ukuntuleka kwe-Vitamin B12, izifo ze-thyroid, kanye nemithi ethile nayo ingabangela ukuqina okuqhubekayo ezandleni zakho.

Ezimweni ezingavamile, ukuqina kwelungu lomzimba kungase kubonise izimo ezingathi sína njengokushaywa unhlangothi, ikakhulukazi uma kuza kungazelelwe nobuthakathaka, ukudideka, noma ubunzima bokukhuluma. Izinkinga zenhliziyo nazo ngezinye izikhathi zingabangela ukuqina kwelungu lomzimba, ikakhulukazi uma kuhambisana nobuhlungu besifuba noma ukuphefumula kanzima.

Ingabe ukuqina kwelungu lomzimba ezandleni kunganyamalala ngokwako?

Yebo, amacala amaningi okuqina kwelungu lomzimba ezandleni ayaxazululeka ngokwawo, ikakhulukazi uma kubangelwa izinto zesikhashana njengokulala endaweni engajwayelekile noma ukuhlala ngesimo esingesihle. Lolu hlobo lokuqina kwelungu lomzimba ngokuvamile luthuthuka ngemizuzu kuya emahoreni uma ushintsha isikhundla futhi ubuyisele ukugeleza kwegazi okuvamile.

Amacala alula ahlobene nemisebenzi ephindaphindwayo avame ukuba ngcono ngokuphumula nokugwema umsebenzi obangela ukuba ngcono izinsuku ezimbalwa. Imizwa yakho idinga isikhathi sokululama ekucasukeni, njengoba imisipha idinga ukuphumula ngemva kokusebenza ngokweqile.

Nokho, ukuqina kwelungu lomzimba okuqhubeka izinsuku ezingaphezu kwezithile noma okuqhubeka kubuya ngokuvamile ngeke kulungiswe ngaphandle kokubhekana nembangela ekhona. Izimo ezinjenge-carpal tunnel syndrome noma ukulimala kwemizwa okuhlobene nesifo sikashukela ngokuvamile zidinga ukwelashwa okusebenzayo ukuze kuvinjelwe ukuba kubi kakhulu.

Okhiye ukunaka amaphethini. Uma ukuba ndikindiki kwakho kwenzeka ngezikhathi ezithile futhi kuhlobene ngokusobala nemisebenzi ethile noma izikhundla, kungenzeka ukuthi kuzothuthuka ngezinguquko ezilula. Kodwa ukuba ndikindiki okuqhubekayo noma okwanda kufanele kunakekelwe ngudokotela ukuvimbela izinkinga ezingase zibe khona.

Ungakwelapha kanjani ukuba ndikindiki ezandleni ekhaya?

Amakhambi amaningana asekhaya athambile angasiza ekudambiseni ukuba ndikindiki ezandleni, ikakhulukazi uma kuhlobene nokuma, ukucasuka okuncane kwemizwa, noma izinkinga zesikhashana zokujikeleza kwegazi. Lezi zindlela zisebenza kahle kakhulu ekubeni ndikindiki okuncane, okwenzeka ngezikhathi ezithile kunokuba khona kwezimpawu.

Qala ngezinguquko ezilula zokuma nokunyakaza okuthambile ukuze ubuyisele ukusebenza okujwayelekile kwemizwa nokugeleza kwegazi:

• Nyikinyisa futhi welule izandla zakho - ukugoqa okuthambile kwesihlakala nokwelula iminwe kunganciphisa ingcindezi
• Shintsha indlela yakho yokulala - gwema ukulala ezingalweni zakho noma ezandleni zakho
• Thatha amakhefu avamile - emisebenzini ephindaphindayo efana nokuthayipha noma ukusebenzisa amathuluzi
• Sebenzisa ukushisa okuthambile - ama-compress afudumele angathuthukisa ukujikeleza kwegazi
• Massage izandla zakho - ingcindezi elula kusukela emakhoneni eminwe kuya ezingalweni
• Gqoka izingubo ezixekile - imikhono eqinile noma ubucwebe kungacindezela imizwa
• Hlala unamanzi - ukushoda kwamanzi emzimbeni kungenza izinkinga zokujikeleza kwegazi zibe zimbi kakhulu

Lezi zinyathelo ezilula zivame ukunikeza impumuzo phakathi kwemizuzu eyi-15-30 ekubeni ndikindiki okuhlobene nesikhundla. Ezimpawini eziphindaphindayo, ukugcina ukuma okuhle nokuthatha amakhefu okuvamile okunyakaza usuku lonke kungavimbela izigameko zesikhathi esizayo.

Khumbula ukuthi ukwelashwa ekhaya kusebenza kahle kakhulu ekubeni ndikindiki okuncane, okwesikhashana. Uma izimpawu zakho ziqhubeka, ziba zimbi, noma ziphazamisa imisebenzi yansuku zonke, sekuyisikhathi sokufuna ukunakekelwa kwezokwelapha okuchwepheshile.

Yini ukwelashwa kwezokwelapha kokuba ndikindiki ezandleni?

Ukwelashwa kwezokwelapha kokuba ndikindiki kwesandla kuncike embangweni obangela lokhu, kodwa odokotela banezinketho eziningi eziphumelelayo zokusiza ukubuyisela umuzwa ojwayelekile nokuvimbela izinkinga. Umgomo uhlala ukubhekana nembangela eyinhloko kunokumane kufihle izimpawu.

Ezindabeni zokucindezelwa kwemizwa njenge-carpal tunnel syndrome, udokotela wakho angase aqale ngemithi yokwelapha elondolozayo. Lokhu kufaka phakathi iziqeshana zokugqoka ebusuku, imithi elwa nokuvuvukala, noma imijovo ye-corticosteroid ukunciphisa ukuvuvukala okuzungeze imizwa ecindezelwe.

Lapho ukwelashwa okungagcini ngokwanele, izinqubo ezincane zokuhlinzwa zinganciphisa ingcindezi emizweni ecindezelwe. Ukuhlinzwa kokukhululwa kwe-carpal tunnel, ngokwesibonelo, kuyinqubo ejwayelekile yeziguli ezingaphandle ezinganikeza impumuzo ehlala njalo kubantu abaningi.

Ezimweni zesistimu ezibangela ukuba ndikindiki, ukwelashwa kugxila ekuphatheni isifo esiyisisekelo. Ukuphathwa kwesifo sikashukela ngokulawulwa kukashukela egazini, izithasiselo zikavithamini B12 zokushoda, noma ukufakwa kwama-hormone e-thyroid konke kungasiza ukuthuthukisa ukusebenza kwemizwa ngokuhamba kwesikhathi.

Ukwelashwa ngokomzimba kudlala indima ebalulekile ezinhlelweni eziningi zokwelapha. Abelaphi bangakufundisa ukuzivocavoca ukuze uthuthukise ukuhamba kwemizwa, uqinise imisipha esekelayo, futhi uguqule imisebenzi engase ibe nomthelela ezimpawini zakho.

Kwezinye izimo, odokotela bangase babhale imithi ngqo yezinhlungu zemizwa, njenge-gabapentin noma i-pregabalin. Lokhu kungasiza ukunciphisa imizwa engakhululekile ngenkathi imizwa yakho iphila noma ivumelana nezimo eziqhubekayo.

Kufanele ngibone nini udokotela ngokuba ndikindiki ezandleni?

Kufanele ubone udokotela uma ukuba ndikindiki kwesandla sakho kuqhubeka izinsuku ezingaphezu kwezithile, kuqhubeka kubuya, noma kuphazamisa imisebenzi yakho yansuku zonke. Ukuhlolwa kwezokwelapha kwasekuqaleni kungavimbela izinkinga ezincane ukuthi zingabi yizinkinga ezingathi sína.

Funani ukunakekelwa kwezokwelapha ngokushesha uma uhlangabezana nalezi zimpawu ezikhathazayo kanye nokuba ndikindiki kwesandla:

• Ukuqala okungalindelekile - ukuba ndikindiki okuvela ngokushesha ngaphandle kwembangela ebonakalayo
• Ubuthakathaka noma ubunzima bokubamba - ukuwisa izinto noma ukungakwazi ukwenza isibhakela
• Zombili izandla zithintekile - ikakhulukazi uma kwenzeka kancane kancane
• Ukuba ndikindiki kusabalala engalweni yakho - noma kuthinta ezinye izingxenye zomzimba wakho
• Ubuhlungu obukhulu - obungathuthuki ngokuphumula noma izinguquko zesikhundla
• Ushintsho emibaleni yesikhumba - izandla ezibuthuntu, eziluhlaza okwesibhakabhaka, noma ezibomvu ngokungavamile
• Ukulahlekelwa ukuxhumana - ubunzima ngemisebenzi emihle yemoto

Lezi zimpawu zingase zibonise izimo ezingathi sína ezidinga ukunakekelwa kwezempilo ngokushesha. Ungalindi uma uhlangabezana nezimpawu eziningi ezikhathazayo ndawonye.

Thola ukunakekelwa kwezempilo okuphuthumayo uma ukuba ndikindiki kwesandla kuza nobuhlungu besifuba, ubunzima bokuphefumula, ukudideka, ubuthakathaka obungalindelekile ohlangothini olulodwa lomzimba wakho, noma ubunzima bokukhuluma. Lezi zingaba yizimpawu zokuhlaselwa yinhliziyo noma unhlangothi.

Yiziphi izici eziyingozi zokuthuthukisa ukuba ndikindiki ezandleni?

Izici eziningana zingakhuphula amathuba akho okuhlangabezana nokuba ndikindiki kwesandla, ezinye zazo zilawulwa nguwe kanti ezinye zihlobene nezakhi zofuzo zakho noma umlando wezokwelapha. Ukuqonda lezi zici eziyingozi kungakusiza ukuthi uthathe izinyathelo zokuvimbela lapho kungenzeka.

Ubudala buyisici esisodwa esiyingozi esibaluleke kakhulu, njengoba imizwa yethu nezakhiwo ezizungezile zishintsha ngokuhamba kwesikhathi. Abantu abaneminyaka engaphezu kwengama-50 maningi amathuba okuthi bathuthukise izimo ezinjenge-carpal tunnel syndrome, i-arthritis, nezinkinga zemizwa ezihlobene nesifo sikashukela.

Umsebenzi wakho nemisebenzi yansuku zonke kudlala indima enkulu ezingeni lakho lengozi. Imisebenzi noma izinto ozithandayo ezihilela ukunyakaza kwesandla okuphindaphindiwe, amathuluzi athuthumayo, noma ukubamba isikhathi eside kubeka ingcindezi eyengeziwe emizweni esezandleni nasezihlakeni zakho.

Nazi izici eziyingozi ezingakhuphula amathuba akho okuthuthukisa ukuba ndikindiki kwesandla:

• Imisebenzi yesandla ephindaphindwayo - ukuthayipha, umsebenzi wokuhlanganisa, ukudlala izinsimbi zomculo
• Isifo sikashukela - ushukela ophezulu egazini ulimala imizwa ngokuhamba kwesikhathi
• Ukukhulelwa - izinguquko zamahomoni nokuvuvukala kungacindezela imizwa
• Izinkinga ze-thyroid - kokubili i-thyroid esebenza ngokweqile nengasebenzi kahle ithinta ukusebenza kwemizwa
• I-Arthritis - ukuvuvukala kwamalunga kungabeka ingcindezi emizweni eseduze
• Ukukhuluphala ngokweqile - isisindo esengeziwe singakhuphula ingcindezi emizweni
• Isifo sezinso - singabangela ukugcinwa kwamanzi nokucindezelwa kwemizwa
• Umlando womndeni - ukuthambekela kofuzo ezimweni ezithile

Ngenkathi ungeke ukwazi ukushintsha izinto ezinjengobudala noma izakhi zofuzo, ungashintsha izingozi eziningi ezihlobene nendlela yokuphila. Ukuphumula njalo emisebenzini ephindaphindwayo, ukugcina ukuma okuhle, nokuphatha izimo ezingapheli njengesifo sikashukela kunganciphisa kakhulu ingozi yakho.

Ziyini izinkinga ezingaba khona zokuba ndikindiki ezandleni?

Ukunqandeka kwezandla okungelashwa kungaholela ezinkingeni eziningana ezithinta impilo yakho yansuku zonke nokusebenza kwesandla esiphelele. Izindaba ezinhle ukuthi izinkinga eziningi zingavinjelwa ngokuxilongwa nokwelashwa okufanele.

Inkinga evame kakhulu ukulahleka okuqhubekayo komsebenzi wesandla nokukwazi ukwenza izinto ngobuciko. Uma ungazizwa kahle izandla zakho, maningi amathuba okuthi uphonsa izinto, ube nenkinga ngemisebenzi emihle yezimoto, noma uzilimaze ngengozi ngaphandle kokukuqaphela.

Umonakalo wemizwa unomphela uyisithiyo esikhulu uma izimo ezingaphansi zingelashwa isikhathi eside kakhulu. Imizwa ecindezelwe ingahlupheka ngomonakalo ongenakulungiseka, okuholela ekunqandeni okungapheli, ubuthakathaka, noma ubuhlungu obungathuthuki ngisho nangokwelashwa.

Nazi izinkinga eziyinhloko ezingavela ekunqandeni kwesandla okuqhubekayo:

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• Ubuthakathaka bemisipha nokuncipha - imisipha esandleni sakho ingase ibe buthakathaka futhi inciphe ngenxa yokuntuleka kwezimpawu zemizwa ezifanele
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• Ubuhlungu obungapheli - ukucasuka kwemizwa okuqhubekayo kungase kuholele ekungakhululeki okuqhubekayo
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• Ukwanda kwengozi yokulimala - ukungakwazi ukuzwa ukusikeka, ukusha, noma okunye ukulimala
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• Ukuphazamiseka kokulala - ukuba ndikindiki nokuzwa ukugweda kungaphazamisa ukulala okuphumuzayo
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• Ubunzima ngemisebenzi yansuku zonke - izinkinga zokubhala, ukupheka, noma eminye imisebenzi ejwayelekile
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• Ukuncipha kwekhwalithi yempilo - ukukhungatheka kanye nemikhawulo emsebenzini noma ezintweni ozithandayo
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Lezi zinkinga zithuthuka kancane kancane, yingakho ukungenelela kwasekuqaleni kubaluleke kakhulu. Abantu abaningi bangakwazi ukugwema izinkinga ezinzima ngokufuna ukwelashwa lapho izimpawu ziqala ukuvela futhi balandela izincomo zikadokotela wabo.

Ezimweni ezingavamile, izinkinga ezinzima zingase zidinge ukwelashwa okujulile, okuhlanganisa ukuhlinzwa noma ukulungiswa isikhathi eside. Lesi esinye isizathu sokuthi ukubhekana nokuba ndikindiki kwesandla ngokushesha ngaso sonke isikhathi kuyindlela engcono kakhulu.

Yini ukuba ndikindiki ezandleni okungase kudidaniswe nayo?

Ukuba ndikindiki kwesandla ngezinye izikhathi kungase kudidaniswe nezinye izimo ezibangela imizwa efanayo, yingakho ukuthola ukuxilongwa okunembile kubalulekile. Izimpawu zivame ukuhambisana, kodwa ukuqonda umehluko kungakusiza wena nodokotela wakho ukuthi nibone imbangela yangempela.

Ukujikeleza okungalungile mhlawumbe yisimo esivamile esididaniswa nokuba ndikindiki okuhlobene nemizwa. Zombili zingabangela ukuthi izandla zakho zizwe

Ezinye izimo eziningi zingalingisa ukuqaqamba kwezandla futhi zidale ukudideka kokuxilonga:

• Ukuqina kwemisipha noma ukungezwani - kungadala ubuhlungu obuzwakala njengokuqaqamba
• Ukukhathazeka noma ukuhlaselwa wukwesaba - kungadala imizwa yokuluma ezandleni
• Imiphumela emibi yemithi - eminye imithi ingadala izimpawu ezifana nokuqaqamba
• Isifo sikaRaynaud - senza iminwe izizwe iqaqamba uma kubanda
• I-Migraine aura - ngezinye izikhathi ingadala ukuluma kwesandla
• I-Hyperventilation - ukuphefumula ngokushesha kungadala ukuluma kwesandla nomunwe

Umehluko omkhulu uvame ukuba sesikhathini, izimbangela, nezimpawu eziphelezelayo. Ukuqaqamba okuhlobene nemizwa kuvame ukuba ngokuqhubekayo futhi kulandela amaphethini athile ngokusekelwe emizweni ethintekile.

Yingakho ukuhlolwa okujulile kwezokwelapha kubalulekile uma uhlangabezana nokuqaqamba kwezandla okuqhubekayo. Udokotela wakho angase enze izivivinyo ezithile ukuze ahlukanise phakathi kwalezi zimbangela ezihlukahlukene futhi aqinisekise ukuthi uthola ukwelashwa okulungile.

Imibuzo evame ukubuzwa mayelana nokuqaqamba ezandleni

Umbuzo 1: Ingabe ukuqaqamba kwesandla ebusuku kujwayelekile?

Ukuqaqamba kwesandla ngezikhathi ezithile ebusuku kuvamile kakhulu futhi kuvame ukwenzeka uma ulala endaweni ecindezela imizwa noma inciphisa ukuhamba kwegazi ezandleni zakho. Lokhu ngokuvamile kulungiswa ngokushesha uma ushintsha indawo futhi uhambisa izandla zakho.

Nokho, ukuqaqamba ebusuku njalo, ikakhulukazi uma kukuvusa njalo, kungase kubonise i-carpal tunnel syndrome noma esinye isimo esidinga ukunakekelwa kwezokwelapha. Imizwa emaphakathi esihlakaleni sakho ingase icindezelwe kalula lapho izihlakala zakho zigobile ngesikhathi sokulala.

Umbuzo 2: Ingabe ukucindezeleka kungabangela ukuqaqamba ezandleni?

Yebo, ukucindezeleka nokukhathazeka kungabangela ukuba izandla zibe ndikindiki, nakuba ngokuvamile kungokwesikhashana futhi kuhlobene nezinguquko ekuphefumuleni kwakho noma ekucindezelekeni kwemisipha. Uma ucindezelekile, ungase uphefumule ngokushesha noma ubambe ukucindezeleka emahlombe nasentanyeni yakho, okungathinta ukusebenza kwemizwa.

Ubuthikithi obuhlobene nokucindezeleka buvame ukuhambisana nezinye izimpawu ezifana nokushaya kwenhliziyo okusheshayo, ukujuluka, noma ukuzizwa uphelelwa umoya. Ngokuvamile kuthuthuka uma uphumula futhi ubuyela emaphethini okuphefumula avamile.

Q3: Ingabe ukundindizela kwezandla kudinga ukuhlinzwa ngaso sonke isikhathi?

Cha, amacala amaningi okundindizela kwezandla angelashwa ngaphandle kokuhlinzwa. Ukwelashwa okuvamile njengokufaka iziqeshana, ukwelashwa ngokomzimba, imithi, kanye nezinguquko zokuphila zivame ukusebenza, ikakhulukazi uma kuqala ngokushesha.

Ukuhlinzwa kuvame ukugcinelwa amacala abucayi angasabeli ekwelashweni okuhlukile noma uma kukhona ingozi yokulimala kwemizwa unomphela. Udokotela wakho uzohlala ezama izindlela ezingahlaseli kuqala.

Q4: Ingabe ukuntuleka kwamavithamini kungabangela ukundindizela kwezandla?

Yebo, ukuntuleka kwamavithamini athile kungabangela ukundindizela kwezandla, ukuntuleka kwevithamini B12 kuyimbangela evame kakhulu. I-B12 ibalulekile ekusebenzeni kahle kwemizwa, futhi ukuntuleka kungabangela ukundindizela nokuluma ezandleni nasemilenzeni yakho.

Amanye amavithamini afana ne-B6, i-folate, kanye nevithamini D nawo angathinta impilo yemizwa uma entula. Ukuhlolwa kwegazi okulula kungahlola amazinga akho amavithamini, futhi izithasiselo zivame ukuxazulula ukundindizela uma ukuntuleka kuyimbangela.

Q5: Kungakanani ukundindizela kwezandla okuvame ukuhlala?

Ubude bokundindizela kwezandla buqondile ngokuya ngembangela eyisisekelo. Ukundindizela okuhlobene nesikhundla ngokuvamile kulungiswa ngemizuzu kuya emahoreni, kuyilapho ukundindizela okuvela ezimweni ezinjenge-carpal tunnel syndrome kungase kuqhubeke kuze kube yilapho isimo selashwa kahle.

Izimbangela zesikhashana njengokulala endaweni engakhululekile zixazululeka ngokushesha, kodwa izimo ezingamahlala-khona zingase zibangele ukuqaqamba okungapheli okudinga ukwelashwa. Ukwelashwa ngokushesha ngokuvamile kuholela emiphumeleni engcono nezikhathi zokululama ezimfushane.