Ngaba uhlala uhlangabezana nokuqaqamba kwemilenze ebusuku? Le meko ayibonisi ukuba une-calcium engaphantsi; isenokuba yimbangela yokuba umthambo wegazi uvalekile. Ngaba wakha wahlangabezana nokuqaqamba kwemilenze ngequbuliso ngexesha lokulala okucocekileyo? Yingcamango eqhelekileyo ukuba le meko ibonisa ukunqongophala kwe-calcium; nangona kunjalo, kusenokwenzeka ukuba unobangela usenokuba kukuvaleka kwemithambo yegazi emilenzeni.
Kutheni amathole am exhuzula xa ndilala?
Ukusebenza kakuhle kwemisipha yemilenze kuxhomekeke ekufumaneni igazi elaneleyo. Igazi linoxanduva lokuhambisa amandla kunye neoksijini kwimisipha, ngelixa linceda ekususeni inkunkuma eveliswa yimetabolism yemisipha, efana ne-lactic acid kunye ne-carbon dioxide. Le nkqubo ibalulekile ekugcineni inqanaba le-pH elifanelekileyo kwimisipha, ngaloo ndlela iqinisekisa ukucutheka okusebenzayo kunye nokukhululeka kwemisipha.
Ngexesha lokulala nzulu, kuqhelekile ukuba umntu ahlale elele ixesha elide, nto leyo enokubangela ukuba imithambo yemilenze icinezeleke ixesha elide. Oku kunokubangela ukuba igazi lingasebenzi kakuhle, kunye nokuqokelelana kwe-lactic acid kwizicubu zemisipha zasekuhlaleni. Oku, kunokukhuthaza iziphelo zemithambo-luvo, okubangela ukuba imisipha ivuseleleke ngendlela engaqhelekanga, kwaye oku kunokubangela ukuxinana kwemisipha. Kwiimeko ezinzima, oku kunokukhokelela kwi-deep vein thrombosis esongela ubomi kwimilenze esezantsi. Ukongeza, xa umzimba ubekwe kwindawo ebandayo, ingqondo ikwalawula imithambo yegazi kumphezulu womzimba ngenkqubo yemithambo-luvo ukuba inciphe, nto leyo ebangela ukuba igazi lingasebenzi kakuhle emilenzeni.
Unokufumana njani uncedo ngokukhawuleza xa une-cramp yethole?
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Ukuzilolonga Kokunweba Izihlunu Zethole
Xa kukho ukukrala kwethole, kuyacetyiswa ukuba wenze i-massage okanye ubeke uxinzelelo kwindawo yokukrala ngezandla zombini, ngelixa usolula unyawo kwicala lomzimba. Kwangaxeshanye, idolo kufuneka lilungiswe, uqaphele ukwenza oko kancinci kancinci. Le nkqubo inokuphindwa amaxesha amaninzi.
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Lungisa indawo yakho yokulala
Tshintsha indawo olala kuyo okanye ubeke umqamelo phantsi kweenyawo zakho ukuze uncede ukubuyisela igazi entliziyweni yakho.
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I-compress eshushu
Ithawula elishushu okanye ingxowa yamanzi ashushu ingafakwa kwindawo yethole elixineneyo imizuzu eli-15-20 ukunyusa ubushushu bemisipha yethole nokukhuthaza ukujikeleza kwegazi.
Ukuchatshazelwa kukukhanya okubomvu imihla ngemihla ukuphucula ukujikeleza kwegazi nokuthintela ukuqaqamba
Kubalulekile ukuphumeza amanyathelo anciphisa ngokukhawuleza ukuvela kwentlungu emilenzeni kwaye enze kube lula ukujikeleza kwegazi imihla ngemihla. Uphando oluninzi luye lwabonisa ukuba ukukhanya okubomvu kunokubangela ukusasazeka kwemithambo yegazi ngokukhupha izinto ezibangela imithambo yegazi ezivela kwiiseli ze-endothelial. Le nkqubo ibonakalisiwe ukuba iphucula umsebenzi we-catalase kwi-mitochondria, ngaloo ndlela inceda ukususwa kwe-oxygen radicals kwi-mitochondria. Ngenxa yoko, oku kuphumela ekuphuculweni kokujikeleza kwemithambo yegazi kunye nokulinganisela kwe-oxidation-antioxidant okulawulwayo.
Ingcamango yokuba ikhabhini yezempilo yaseMERICAN inokudlala indima eyahlukeneyo yebhayoloji, isebenze imisebenzi eyahlukeneyo ye-enzyme kwi-mitochondria, ikhawulezise kwaye yonyuse ukwenziwa kwe-ATP, inike amandla angakumbi emzimbeni, yonyuse ukugcwala kweoksijini egazini, ngaloo ndlela ikhuthaza ukujikeleza kwegazi kwimilenze esezantsi, inciphise ukuveliswa kwe-lactic acid, inciphise ukuqaqamba kwemisipha kunye nokudinwa, isekelwe kunyango lokukhanya okubomvu.
Okokugqibela, nangona "ukuqaqamba kwemilenze ezinzulwini zobusuku" kuyinto eqhelekileyo, kunokuthathwa njengesilumkiso esivela emzimbeni, nto leyo esishukumisela ukuba sinikele ingqalelo kwimeko yethu yakutshanje yempilo. Kwiimeko apho ukuqaqamba kuphindaphindeka kwaye kungayeki, kuyacetyiswa ukuba ufune uncedo lonyango.