Mokhoa oa ho kokobetsa maqhubu leoto, mpa kapa namane

Litaba

• 1. Cramp leotong
• 2. Cramp leotong
• 3. Mahlaba a namane
• 4. Cramp ka mpeng
• 5. Cramp letsohong kapa menoaneng
• Lijo ho loants'a mahlaba

Ho fokotsa mofuta ofe kapa ofe oa cramp ho bohlokoa haholo ho otlolla mesifa e amehileng mme, kamora moo, ho bohlokoa hore o fe mesifa e metle ho fokotsa ho ruruha le ho tlisa phomolo ho se phutholoheng.

Cramp ke mokokotlo oa mesifa, ke hore, ho ithiba ho sa sebetseng ha mesifa e le 'ngoe kapa ho feta, e ka etsahalang kamora ho ikoetlisa ka matla, bosiu kapa ka nako efe kapa efe, molemong oa ho felloa ke metsi' meleng kapa khaello ea magnesium. Bona lisosa tsa mantlha tsa ponahalo ea mesifa.

Mekhoa e meng ea ho felisa masapo ke:

1. Cramp leotong

Bakeng sa leqhubu ka pela serope

Tabeng ea mahlaba a maoto, se lokelang ho etsoa ho kokobetsa bohloko ke:

• Cramp ka pel'a serope: ema 'me u khumame leoto le amehileng morao, joalo ka ha ho bonts'itsoe setšoantšong, u ts'oere leoto le ho boloka boemo bona motsotso o le mong.
• Cramp ka mor'a serope: lula fatše maoto a otlolohile 'me u kobe' mele oa hao pele, u leka ho ama menoana ea hao ka menoana ea hau 'me u lule sebakeng sena metsotso e le' ngoe.

2. Cramp leotong

Bakeng sa cramp leotong

Ha menoana ea hau e shebile tlase, o ka beha lesela fatše ebe o beha maoto a hau holim'a lesela ebe o hula bokaholimo ba lesela holimo ebe o tšoara boemo bona motsotso o le mong. Khetho e 'ngoe ke ho lula le leoto la hao le otlolohile' me u tšoare ntlha ea maoto a hao ka matsoho, u hule menoana ea hau ka lehlakoreng le fapaneng le cramp, joalo ka ha ho bonts'itsoe setšoantšong.

3. Mahlaba a namane

Bakeng sa mesifa ea namane

Ho petetsana ka 'litapole tsa leoto' ho kanna ha se ame mesifa ea maoto, haeba ho le joalo, seo u ka se etsang ke ho ema mitha e le 'ngoe ho tloha leboteng ebe u otlolla maoto fatše, ebe u ts'epa' mele oa hao lehlakoreng. , e bakang hore namane e otlolohe.

Ho lula fatše leoto la hao le otlolohile mme o kopa motho e mong ho sutumelletsa ntlha ea leoto la hau 'meleng oa hau ke khetho e' ngoe. U lokela ho lula ho tse ling tsa maemo ana motsotso o le mong.

4. Cramp ka mpeng

Bakeng sa mahlaba ka mpeng

Mokhoa o motle oa ho imolla bohloko ba mpeng ke:

• Maqhubu a mpeng: robala ka mpeng, beha matsoho mahlakoreng 'me u otlolle matsoho, u phahamise' mele oa hau, joalokaha ho bontšoa setšoantšong. Lula sebakeng seo motsotso o le mong.
• Cramp lehlakoreng la mpa: ema, otlolla matsoho holim'a hlooho, u kentse matsoho, ebe u khumamela 'mele oa hau lehlakoreng le leng la mokokotlo, u tšoere boemo bona motsotso o le mong.

5. Cramp letsohong kapa menoaneng

Bakeng sa masapo a menoana

Maqhubu a menoaneng a etsahala ha menoana e sebetsa ka boithaopo ho ea fihla seatleng sa letsoho. Maemong a joalo, seo u eletsoang hore u se etse ke ho beha letsoho la hau tafoleng, 'me u tšoare monoana o moqotetsane ebe u o phahamisa tafoleng.

Khetho e 'ngoe ke ho ts'oara ka letsoho le shebaneng le cramp, menoana eohle, joalo ka ha ho bonts'itsoe setšoantšong. Lula sebakeng seo motsotso o le mong.

Lijo ho loants'a mahlaba

Lijo li boetse li thusa ho phekola le ho thibela mahlaba, ka hona o lokela ho tsetela lijong tse nang le magnesium le vithamine B, joalo ka linate tsa Brazil. Ntle le moo, ho a hlokahala hape ho noa metsi a mangata hobane ho felloa ke metsi 'meleng hape ke se seng sa lisosa tsa ho ba le cramps. Fumana lintlha tse ling tsa video ena le setsebi sa phepo e nepahetseng Tatiana Zanin:

Ha mahlaba a hlaha hangata ho feta nako e le 'ngoe ka letsatsi kapa a nka nako e fetang metsotso e 10, ho kgothaletswa ho buisana le ngaka e akaretsang ho qala kalafo e nepahetseng, e ka kenyelletsang litlatsetso tsa potasiamo kapa magnesium, mohlala. Litlhaku li atile haholo nakong ea bokhachane, empa o lokela ho tsebisa ngaka ea pelehi ka taba ena, kaha ho ka hlokahala ho nka tlatsetso ea lijo tsa magnesium matsatsi a 'maloa, mohlala.