Tafkuna goma, ko bayanai 10 game da tafkuna

Hutu yana da mahimmanci don aikin da ya dace na jiki, amma rashin motsi, tare da wuce gona da iri na motsa jiki, ba dade ko ba dade zai haifar mana da mummunar lalacewa. Ƙarƙashin guringuntsi zai iya haifar da cikakkiyar atrophy, kuma ba tare da zamewa ba, ƙasusuwa suna shafa da haɗari a kan juna, yana haifar da ci gaba nakasawa, ciwo da cututtuka na haɗin gwiwa. Wannan labarin yana nuna yadda za a kiyaye haɗin gwiwa don shekaru masu yawa.Haɗuwa sune haɗin gwiwar da ke da alhakin motsi na ƙasusuwa 206 da ke cikin kwarangwal na manya. Kofin concave da kan maɗaukaki suna kusa da guntun articular tare da kauri na 0,2 zuwa 6 mm, dangane da nau'in haɗin gwiwa. Suna taka rawar gani sosai wanda zai iya tantance dacewarmu.

1) Hatsarin zubar da guringuntsi

Farawa daga mahaifa, ta hanyar lumbar kashin baya, hannaye, kwatangwalo, gwiwoyi, da kuma ƙarewa tare da ƙafafu, asarar guringuntsi na guringuntsi yana ɗauke da haɗarin thickening na subchondral Layer da samuwar cavities cike da mucous nama - cysts. Haɗin gwiwa ya rasa kwanciyar hankali, yana jurewa nakasawa wanda zai iya bayyana kansu, da sauransu, ta hanyar canza tsawon kafa ko siffar yatsunsu. Kamar ƙwaƙwalwar ƙwaƙwalwa mai raɗaɗi na guringuntsi, osteophytes suna bayyana, watau girma wanda ke karkatar da haɗin gwiwa da iyakance motsi. Sauran rikice-rikice masu raɗaɗi sun haɗa da haɗin gwiwa na haɗin gwiwa, ligaments, tsokoki, synovitis, lalata yatsun hannu da haɗin gwiwa, musamman bayan farkawa, wanda ke da wahala don motsawa kowace rana.

2) Abubuwan da ba su da kyau

An fi so abrasion na guringuntsi na articular da rashin isasshen tsarin haɗin gwiwa, nauyin kwayoyin halitta, rashin wadataccen jini, ciwon sukari, da raunuka. Ba mu da laifi idan ba mu kula da kiba, mu yi wa gabobin jiki nauyin jiki, ayyuka, ƙwanƙwasawa, ba mu lanƙwasa ƙafafu yayin ɗaga abubuwa masu nauyi daga ƙasa, ko motsa jiki da yawa, wanda hakan na iya zama farkon ciwon osteoarthritis. Nau'in II collagen, hyaluronic acid da chondroitin suna ba da gudummawa ga guringuntsi na haɗin gwiwa. Ƙarin yana ba ku damar ƙara waɗannan sinadaran idan akwai rashi.

3) Jima'i na gaskiya yana fuskantar barazana

Gaskiya mai ban sha'awa ita ce 75% na matsalolin haɗin gwiwa sun shafi mata, kuma maza masu gunaguni suna cikin 'yan tsiraru. Ciki, ɗaukar yaro, tsaftace gida, ɗaukar kaya yana taka muhimmiyar rawa.

4) Haɗarin yana ƙaruwa da shekaru

Ba jinsi kawai ba, har ma da shekaru yana kara haɗarin cututtukan haɗin gwiwa. An kiyasta cewa rabin mutanen sama da 50 suna fama da su, bayan shekaru goma, kamar kashi 90%.

5) Ba koyaushe mutum ya zama daidai ba

Kimanin kilo daya da aka auna da ma'auni a gida shine nauyin aunawa na kilo 5 don haɗin gwiwa, wanda ke sanya mafi yawan damuwa akan gwiwoyi, na biyu kuma akan haɗin hip.

6) Aminci mai daraja

Chlamydias wasu ƙananan ƙwayoyin cuta ne waɗanda, lokacin da abokin jima'i ya kamu da shi ba da gangan ba, zai iya rushe tsarin rigakafi gaba ɗaya kuma su kai hari kan haɗin kashi.

7) Shaye-shayen Carboned akan tacewa

Binciken da aka gudanar a Amurka akan rukuni na mutane 2 masu fama da osteoarthritis na gwiwa ya tabbatar da cewa mutanen da ke shan abubuwan sha masu zaki da kalori mai yawa suna da shimfidar haɗin gwiwa mara zurfi, suna ƙayyade osteoarthritis. A cikin marasa lafiya waɗanda ba su kai ga abubuwan sha masu haɓaka kiba ba, cutar ta sami ci gaba a hankali.

8) Ciwon gida, gummies, bitamin…

Vitamin D yana da mahimmanci don shayar da calcium, lafiyar kashi da haɗin gwiwa, kuma yana da kayan kariya na kumburi. Gabaɗaya hade da rigakafi, bitamin C yana kare haɗin gwiwa. Yana da daraja kaiwa ga jelly wani lokacin, musamman idan kuna yin wasanni. Gelatin shine tushen collagen, samuwar wanda ke damuwa da matsanancin ƙoƙarin jiki.

9) Abincin Bahar Rum Mai Amfani

Herring, tuna, sardine da salmon sune tushen albarkatu na Omega-3 fatty acids, suna da tasirin kwantar da hankali akan zafi da canje-canjen da ke hade da kumburin gidajen abinci, da kuma goro, linseed da rapeseed mai. Yana da daraja cin abinci iri-iri tare da abun cikin caloric wanda ya dace da bukatunmu, saboda yawan kilogiram yana haifar da cututtukan haɗin gwiwa.

10) Kokarin lafiya

Matsakaicin motsi na yau da kullun zai ba ku damar kula da mafi kyawun motsi na haɗin gwiwa kuma ba zai ƙyale su su yi tauri ba. Ya kamata a kiyaye ma'anar zinare, ko da lokacin da muke fashe da kuzari, bai kamata mu yi motsa jiki mai ƙarfi ba wanda ke haifar da rauni ko rauni.