Kana tikabvunza vanhu kuti vanoda kurara sei, tingangowana mhinduro yakati siyanei kubva kumunhu wega wega. Vamwe vanofarira kurara nedivi, vakambundira piro, nepo vamwe vachifarira kugara nemasana avo husiku hwese. Uye iwe unogona kutoziva munhu kana vaviri vanoda kurara padumbu.
Isu tose tine nzvimbo yedu yatinoda, uye zvinopesana nekutenda kwakakurumbira, hapana nzira "yakakwana" yekurara. Izvo zviri kutaurwa, kune zvirinani uye zvakaipisisa zvinzvimbo zvekuzorora zvakakwana. Uye zvinosuruvarisa kune vanovata mudumbu, iyi nzvimbo inofanira kuva sarudzo yekupedzisira. Asi sei kurara nedumbu kwakashata?
Kunyangwe chinzvimbo ichi chichigona kuderedza kukohwina uye kutadza kufema kwehope, zvakare kubhadharisa musana wako nemutsipa. Izvozvo zvinogona kukonzera kurara kusina kunaka uye kusagadzikana kwezuva rose. Munyaya yevakadzi vane pamuviri, kunyatsotarisirwa kunofanira kutorwa nenzvimbo yekurara kuitira kuti isakonzera matambudziko. Pfungwa yekurara nedumbu rako inosekesa kunonoka kubata pamuviri, asi inofanirawo kudzivirirwa kubva pakutanga. Ihwo humwe huremu hwakatenderedza dumbu huchawedzera kudhonza pamuzongoza. Mukuwedzera, mwana achava nenzvimbo yakawanda kana asingamanikidzwi kupinda pakati pekoromo uye metiresi.
Ngozi dzekurara nedumbu
Kune matambudziko akawanda etsandanyama anoonekwa kune vanhu vanoda kuzorora padumbu. Vanhu vazhinji vanorara nedumbu vanonzwa mamwe marudzi emarwadzo. Zvingave zviri mumutsipa wako, kumashure, kana majoini, kurwadziwa uku kunogona kukanganisa maawa mangani aunorara. Kuwedzera kurwadziwa kunoreva kuti tinogona kumuka husiku uye kunzwa kuzorora zvishoma mangwanani.
Tevere tichawana mhedzisiro huru yeichi chimiro, uye kuti inogona kukanganisa kuzorora kwezuva nezuva.
mutsipa kunetsa
Kurara nedumbu ndiko kungangove kwakaipisisa, maererano nenyanzvi dzakawanda. Uye imhaka yekuti kazhinji inokonzeresa kushoma kana kurwadziwa kwakanyanya, kunyanya mumutsipa. Iyi pose inoisa kumanikidzwa kumusana uye musana. Izvi zvinodaro nekuti huremu huzhinji huri pakati pemuviri. Izvi zvinoita kuti zvive zvakaoma kuchengetedza nzvimbo isina kwayakarerekera yemuzongoza patinenge takarara.
Kushungurudzika pamusoro pemusana kunowedzera kushungurudzika kune dzimwe nhengo dzemuviri. Zvakare, sezvo musana uri mukoto wetsinga, iyo kushushikana kwemusana inogona kukonzera marwadzo munenge chero chikamu chemuviri. Tinogonawo kuona kurira uye kusanzwa, sekunge pane zvikamu "zvakarara".
Kazhinji, kana vanhu vakarara nedumbu. mutsipa unokwira zvakanyanya. Uyezve, ichamonyorora kune rumwe rutivi usiku hwose. Somugumisiro, vazhinji vanonzwa kurwadziwa kwemutsipa mangwanani mushure mekurara mudumbu.
Lumbar kurwadziwa
Kurwadza kwemusana nderimwe dambudziko rinowanzoitika pakati pevanorara mudumbu. Kurara mudumbu kutambanudza mutsipa wako uye musana, kuisa kushushikana kwakawedzerwa pamajoini ako emusana uye kuderera shure. Uye paunorara nedumbu rako, zvinonetsa kuchengetedza musana wako wakanyatsoenderana.
Kunyangwe izvi zvisingakonzere kurwadziwa kana kumanikidza mushure mehusiku kana huviri, kurara padumbu rako nguva dzose kunogona kukonzera kusagadzikana kwenguva refu kana kurwadziwa. Uye kusimbisa majoini anonzwa kumashure kwako kunogonawo kukanganisa kufamba, zvichiita kuti zviome kugara nechimiro chakanaka kana kuita mabasa ezuva nezuva.
inoita kuti tifambe
Vanhu vanorara nedumbu kazhinji ndivo vanonyanya kufambisa panguva yehusiku. Kurara nedumbu rako compresses mutsipa uye musana majoini. Uye zvinogonawo kuita kuti maoko ave chiveve, tichifunga kuti vanowanzogara pasi pehuremu hwemuviri.
Nekuda kwekusagadzikana kwenzvimbo iyi inogona kukonzera, vanorara mudumbu vanowanzo famba kana kukanda-kanda kakawanda husiku hwese, zvichikonzera kukanganisa kurara. Uye kushayikwa kwehutano hwekurara kwakabatana nemhando dzose dzehutano husina kunaka hunoita, kusanganisira kuwandisa uye kuva neropa repamusoro.
kuita kuti acid reflux iwedzere
Chero nzvimbo yekurara yakatsetseka inogona kuita kuti acid reflux zviratidzo zviwedzere, uye izvo zvinosanganisira kurara padumbu rako. Patinenge takamira kana kugara, simba rinokwevera zvinhu pasi rinobatsira kudzivirira acid yemudumbu kubva pahuro. Asi patinovata pamubhedha, simba rinokwevera zvinhu pasi haripo kuti ribatsire, zvichiita kuti zvive nyore kuti asidhi isimuke uye kukanganisa kurara.
Zvakare, kunyangwe isu tisina matambudziko eacid reflux, kurara nedumbu uine dumbu rakazara kunogona kukonzera matambudziko ekugaya. Nzvimbo yakanakisisa ndeyokurara kuruboshwe, mufomu ye fetal, kubvumira gomba remudumbu kuti rirege kudzvinyirirwa.
Ngozi pamuviri
Munguva yekutanga yetatu yekuzvitakura, zvinokwanisika kuramba takarara zvakanaka munzvimbo yedu yekurara. Zvisinei, sezvo dumbu richikura, kurara nedumbu rako kunogona kusagadzikana. Kusagadzikana uku kunogona kukanganisa kurara. Nokufamba kwenguva, kurara kwehurombo kunogona kukonzera kushaya hope. Uye kushayikwa kwehope panguva yekuzvitakura kunogona kuwedzera njodzi yekubata pamuviri, kubata kwenguva refu uye kunorwadza, uye kuora mwoyo kwepashure.
Panzvimbo pokurara nedumbu, vanachiremba vanokurudzira kuti vakadzi vane pamuviri varare kuruboshwe rwavo. Nzvimbo iyi inochengetedza chiropa uye tsinga inotakura ropa kubva kumakumbo kuenda kumoyo. Inovandudzawo kuyerera kweropa kune fetus, chibereko, uye itsvo. Kushandiswa kwe a piro yenhumbu kutsigira dumbu uye cushion makumbo anogona kuita kuti kurara parutivi rwako kuwedzere.
Alternative pose uye mazano
Hapana nzvimbo yekurara yakakwana. Asi kurara nedumbu ndiko kwakaipisisa. Zvinokonzera kusagadzikana kwakanyanya panguva uye mushure mekurara uye zvinogona kukonzera matambudziko ekufamba kwemajoini mune ramangwana. Kunyange zvazvo vanhu vakawanda vasingarara kutarisana husiku hwese, ndiyo yakanyanya kunaka nzvimbo yekurara. Zvinogona kunetsa kune vanhu vane ngonono episodhi, sezvo chinzvimbo ichi chinogona kuita kuti kufema kuome (vanoridza ngonono kurara zvakanyanya padivi pavo). Asi ndiyo yakanakira majoini uye kurongeka.
Zvinosuruvarisa, kuzvidzidzisa iwe kurara munzvimbo itsva hakusi nyore. Nyanzvi inogona kutibatsira kuita hurongwa hwemunhu hwekuvandudza chimiro uye nzvimbo yekurara. Asi akawanda emanomano haawanzo kubatsira zvakanyanya. Nezvakataurwa, pane mamwe matipi anogona kubatsira kuti kurara mudumbu kuwedzere kugadzikana.
- bvisa piro. Zvinokurudzirwa kurara nemutsago wakareruka kwazvo pasi pemusoro kana kusavapo zvachose. Izvi zvinounza musoro kuti udzoke mumutsara nemusana, kubvisa kumwe kumanikidzika pamutsipa uye kumashure.
- Inosimudzira pelvis. Kuisa piro diki pasi pechiuno chako ndeimwe zano rinogona kuwedzera kunyaradza. Izvi zvinogona kubatsira kururamisa yakanyanyisa arched kuzasi kumashure, kuenzanisa lumbar musana nepakati nekumusoro kumashure.
- tambanudza mangwanani. Maminitsi mashomanana ekutambanudza achabatsira kudzosa muviri mukurongeka uye zvinyoronyoro kusimbisa mhasuru dzinotsigira. Tinofanira kuve nechokwadi chekudziya nekufamba kudiki tisati tatambanudzwa, uye kuita kuti zvive nyore.
- Isai mari mune metiresi yakasimba. Metiresi yakanakisa yevanorara mudumbu ndeiya yakasimba, ine huwandu hwakakwana hwekubvisa mapoinzi makuru. Iyi inowanzova metiresi ine mwero wakasimba wepakati nepakati, zvichienderana nehuremu hwemuviri uye zvido zvemunhu. Vanhu vakareruka vanogona kusarudza metiresi pamucheto wakapfava weiyo chiyero, nepo vanhu vanorema vanowanzorara zviri nani pametiresi yakasimba.