Malebela a 6 a bonolo ho kokobetsa bohloko ba manonyeletso

Litaba

• 1. Etsa metsi a chesang kapa a batang
• 2. Etsa ho otlolla
• 3. Ja lijo tse thibelang ho ruruha
• 4. Fumana sililoa
• 5. Kalafo ea tlhaho
• 6. Fokotsa khatello ea maikutlo

Mekhoa e meng e bonolo joaloka ho otlolla, ho sebelisa khatello ea metsi a chesang kapa ho ja lijo tse khahlanong le ho ruruha ho ka thusa ho thibela kapa ho fokotsa bohloko ba manonyeletso.

Mahlaba ana a ka bakoa ke livaerase, tendonitis, gout, ramatiki kapa osteoarthritis, ka mohlala, ka hona, haeba bohloko bo sa ntlafale khoeling e le 'ngoe ka mehato e bonolo kapa bohloko bo ntse bo phehella kapa bo ntse bo mpefala, ho bohlokoa ho buisana le ngaka ea masapo bakeng sa ho hlalosa sesosa se ikhethileng le ho bontša kalafo e nepahetseng ka ho fetisisa. Fumana hore na lisosa tsa bohloko ba manonyello ke life.

Mehato e meng e bonolo e ka thusa ho thibela kapa ho ntlafatsa bohloko ba manonyeletso mme e kenyelletsa:

1. Etsa metsi a chesang kapa a batang

Ho sebelisa likhoele tsa metsi a chesang manonyellong ho thusa ho ntlafatsa phallo ea mali setšeng, ho phomotsa mesifa le ho lokolla manonyeletso a thata 'me ho ka etsoa metsotso e 20 ho isa ho e 30, makhetlo a 3 ka letsatsi, maemong a gout, ramatiki kapa ramatiki, mohlala . Mokhoa o mong oa ho phomotsa mesifa le ho kokobetsa bohloko ba manonyeletso ke ho nka shaoara e telele e chesang.

Tabeng ea tendonitis, matetetso kapa ho honyela manonyellong, compress e batang e lokela ho sebelisoa ho thusa ho fokotsa bohloko, ho ruruha le ho ruruha manonyellong. Ho etsa compress e batang, o ka thatela pakete ea leqhoa ea gel kapa mokotla oa meroho e hoammeng ka thaole e hloekileng, e omeletseng ebe o kenya manonyeletso a bohloko metsotso e 15 bakeng sa phomolo ea bohloko kapele.

Shebella video ena le physiotherapist Marcelle Pinheiro mabapi le hore na u ka e sebelisa joang le neng.

2. Etsa ho otlolla

Bonolo bo otlolohileng bo ka thusa ho boloka motsamao le ho sisinyeha ho fapaneng le ho kokobetsa bohloko ba manonyeletso. Ho phaella moo, ho se sisinyehe ho ka mpefatsa bohloko.

Morero ke ho otlolla maoto ka tataiso ea bongaka le tlasa taolo ea physiotherapist ea tlamehang ho bonts'a marang-rang a kopaneng.

3. Ja lijo tse thibelang ho ruruha

Lijo tse ling tse kang turmeric, meroho e kang broccoli kapa spinach le lijo tse nang le omega-3 tse kang tuna, sardine, salmon, flaxseed kapa chia, li ka thusa ho fokotsa ho ruruha ha manonyeletso mme ka hona ho thusa ho kokobetsa bohloko ba manonyeletso.

Lijo tsena li lokela ho jeoa letsatsi le letsatsi kapa, ha e le litlhapi, bonyane makhetlo a 3 ho isa ho a 5 ka beke. Sheba lenane le felletseng la lijo tse khahlanong le ho ruruha.

4. Fumana sililoa

Ho silila ho ka thusa ho laola bohloko le ho se utloise bohloko manonyellong, hape ho baka maikutlo a boiketlo le ho fokotsa khatello ea maikutlo.

Ho silila ho ka etsoa ka ho sebelisa tranelate e nosetsang kapa oli ea almonde kapa ea coconut letlalong, ho etsa motsamao o bobebe le o chitja. Khetho e 'ngoe ke ho sebelisa mafura a capsaicin a nang le phello ea analgesic a fokotsang bohloko ba manonyeletso.

Maemong a mang, ngaka e ka khothaletsa tšebeliso ea mafura a khahlanong le ho ruruha bakeng sa bohloko ba manonyeletso ka bonngoe.

5. Kalafo ea tlhaho

Li-tea tse ling tse kang tee ea ginger kapa tee ea satane e ka thusa ho kokobetsa bohloko ba manonyeletso ka ho ba le li-analgesic le anti-inflammatory properties, ho fokotsa tlhahiso ea lintho tse ruruhang joalo ka prostaglandin, ho kokobetsa bohloko ba manonyeletso.

Ho etsa tee ea ginger, o tlameha ho kenya 1 cm ea motso oa ginger khaola likotoana kapa o grated litara e le 1 ea metsi a belang ebe o noa linoelo tse 3 ho isa ho tse 4 tsa tee ka letsatsi. Tee ena e lokela ho qojoa ke batho ba sebelisang li-anticoagulants tse kang warfarin kapa aspirin kaha e ka eketsa menyetla ea ho tsoa mali kapa ho tsoa mali. Ntle le moo, bakhachane, ba haufi le ho pepa kapa ba nang le nalane ea ho senyeheloa ke mpa, mathata a ho koala kapa ba kotsing ea ho tsoa mali ba lokela ho qoba ho sebelisa tee ea ginger.

Ho hlophisoa ha tee ea satane ea claw e lokela ho etsoa ka khaba e le 1 ea metso ea diabolose ea claw ka kopi e le 'ngoe ea metsi ebe o pheha ka mocheso o tlase metsotso e 15. Sefa le ho noa linoelo tse peli ho isa ho tse tharo tsa tee ka letsatsi. Tee ena e lokela ho sebelisoa ke batho ba baholo feela 'me ha ea lokela ho nooa ke bakhachane kaha e ka baka mathata ka popelong kapa basali ba anyesang le ke batho ba sebelisang li-anticoagulants tse kang warfarin kaha e ka eketsa kotsi ea ho tsoa mali.

6. Fokotsa khatello ea maikutlo

Ho leka ho laola khatello ea maikutlo le matšoenyeho ho bohlokoa ho fokotsa tlhahiso ea cortisol, e leng hormone ea khatello ea maikutlo e ka lebisang ho bohloko ho 'mele le mahlaba a kopaneng.

Ho thusa ho fokotsa khatello ea maikutlo, motho o lokela ho robala lihora tse 8 ho isa ho tse 9 bosiu bo bong le bo bong, a ikoetlise ka lintho tse thusang ho phomotsa 'mele, joalo ka ho thuisa kapa yoga, ho etsa mohlala, kapa ho ikoetlisa ha bobebe, ha feela li etsoa ka likeletso tsa bongaka. Sheba mehato e 7 ea ho loantša khatello ea maikutlo.