Intlungu yomhlathi wasekuseni ayiyontlekisa. Abantu abaninzi bavuka benomlomo obuhlungu, bethwele okanye benoxinzelelo lwemisipha. Fumana ukuba kutheni sinokuvuka sibuhlungu emihlathini kunye nento esinokuyenza ukulawula okanye ukunciphisa ukungonwabi.
Nangona sinokufumana iintlungu zemihlathi ngamaxesha athile ngenxa yokulala kwindawo engafanelekanga, intlungu engapheliyo yomhlathi ekuseni inokuba ngumqondiso wento ebaluleke ngakumbi.
Izizathu
Ukufumana indlela yokunciphisa intlungu yomhlathi xa uvuka, kukulungele ukwazi imvelaphi kunye nengxaki evelisayo.
Ukutshixiza amazinyo
Ukusila okanye ukuququda amazinyo ethu ebusuku sesinye sezizathu eziqhelekileyo ukuba umhlathi wethu ube buhlungu xa sivuka. I ukutyibilikaNgokuqhelekileyo eyaziwa njengokusila kwamazinyo okanye ukuhlanganisa, ingenzeka ebusuku okanye emini, kodwa kubantu abaninzi, yingxaki yasebusuku.
Ingxaki kukuba lo mkhwa awukho zingqondweni kwaphela, oko kuthetha ukuba awunalo nofifi lokuba uyacinezela (ude uve iintlungu). Kukho abantu abacwangciselwe ukuba batshixize amazinyo, nto leyo ethetha ukuba batshixiza ebuthongweni, kanye njengokuba bebeya kwenza xa begila yaye bejika.
Nangona kunjalo, oyena nobangela uqhelekileyo wokusila kwamazinyo a ingxaki yokuluma. Ingqondo ifuna ukuba amazinyo, imihlathi, kunye nezihlunu zonke ezijikeleze intloko nentamo zibe kwindawo etofotofo, kwaye ukuba iva into ephazamisayo, iya kushukumisa umhlathi ukuzama ukunqanda ukuphazamiseka.
ukulala kwindawo embi
Uninzi lwethu luqhelene nengcamango yokuba ukungahambi kakuhle kunokubangela intlungu (njengentlungu ebuhlungu ukusuka ehleli kwidesika yonke imini). Kodwa kuyafana nokuma ngexesha lomqamelo.
Ukungalali kakuhle kubangela ukungalingani kwimisipha exhasa intloko nentamo. Kwaye ezi zihlunu zidlala indima ebalulekileyo ekumiseni nasekusebenzeni komhlathi. Ngoko xa befumana uxinzelelo (ukusuka kwindawo embi), umphumo udla ngokuba yintlungu.
inkqubo yoqeqesho
Sonke sikhe saba nezihlunu ezibuhlungu emva kweseshoni yokubila kakhulu, kodwa umthambo wemihla ngemihla unokuba sisizathu sokuba sivuke sineentlungu zomhlathi. Ukuphakamisa ubunzima kunye nokuzilolonga okunempembelelo ephezulu njengokubaleka kunokubeka uxinzelelo emhlathini. Ngexesha lokuzilolonga ngamandla, abanye abantu baye baziwa ngokubamba amazinyo, nto leyo njengoko sisazi ukuba inokubeka uxinzelelo kwizihlunu zemihlathi.
Kwakhona, ukuzilolonga ngokugqithisileyo kunokukhokelela kwisihlunu esibuhlungu okanye ezibini, yaye ngamanye amaxesha olu buhlungu lubangela ukuba sihlawulele ukuma kwethu ukuze sikhusele izihlunu ezibuhlungu.
Ukulala ngokuphefumla
Iintlungu zomhlathi wasekuseni zinokubangelwa kukungalali kakuhle, ingxaki yokungalali ebonakala kukuphefumla ngendlela engaqhelekanga xa ulele. Abantu abaninzi abane-apnea yokulala bakhalaza ngeentlungu ezingapheliyo zemihlathi. Kungenxa yokuba, ukongeza kwizinto ezifana nobunzima, indawo yemihlathi inokuba negalelo kule ngxaki enxulumene nokulala.
Kukho ubungqina obuninzi obudibanisa i-apnea yokulala, i-bruxism yasebusuku, kunye neentlungu ezingapheliyo zomhlathi. Olunye uphononongo lucebise ukuba umnqweno wengqondo wokukugcina uphefumla ngazo zonke iindleko ucacisa ukukrweca/ukugaya ebusuku okukhokelela kwiintlungu ezingapheliyo zomhlathi.
Oko kukuthi, ingqondo iya kulwela ukugcina iindlela zomoya zivulekile ngokunyanzela izihlunu zemihlathi ukuba zisile (ngokubalulekileyo ukuhambisa umhlathi kwindawo apho ukuphefumla kungathintelwa).
Ukutya isidlo okanye isiselo
Okunye ukutya kunye neziselo zinokugxininisa inkqubo yonke kwaye zibe negalelo kwiintlungu zemihlathi, ngakumbi ukuba idliwe ngaphambi kokulala.
Ngokomzekelo, ukutya okuqulethe izinto ezikhuthazayo, njengecaffeine, kunokuvusa ingqondo kuze kukhulise uxinezeleko, nto leyo enokwandisa ukucola nokugedla kwamazinyo ebusuku. Kwaye okukhona siqinisa isandla ebusuku, kokukhona sifumana ukungakhululeki kwemihlathi ngentsasa elandelayo.
Utywala nezinye izinto ezidandathekisayo zinokubangela iingxaki kwizihlunu zemihlathi. Oku kunjalo ngakumbi xa kuziwa kwintlungu yomhlathi ebangelwa yi-apnea.
Kungenxa yokuba utywala bukhulula izihlunu ezingasemva komqala, nto leyo enokuphazamisa ukuphefumla kwakho. Kwaye njengoko sisazi, ingqondo iya kunceda ekuqinisekiseni ukuba sihlala siphefumla ngokutshixiza amazinyo ethu, kubangela ukuxinezeleka kunye neentlungu kwizihlunu zemihlathi.
ukuphazamiseka kwemihlathi
Intlungu yomhlathi wasekuseni idla ngokuba luphawu olucacileyo lwengxaki yokuhlangana kwe-temporomandibular. Kuqikelelwa ukuba i-1 kwi-12 abantu bahlupheke kuhlobo oluthile lokuphazamiseka, igama elibanzi elibhekiselele kubuninzi beempawu kunye neempawu, ezidla ngokubangelwa yintlungu engapheliyo yentloko, intamo kunye nomhlathi.
Amaxesha amaninzi, le ngxaki inxulunyaniswa nokungahambi kakuhle komhlathi. Enyanisweni, izinto ezifana nokuma okungalunganga, amazinyo alahlekileyo, amazinyo alahlekileyo, okanye ukuluma ngendlela engafanelekanga zonke zinokufaka isandla kwiingxaki ezidibeneyo ze-temporomandibular. Uxinezeleko lunokuzenza zibe mandundu ngakumbi ezi zinto zinegalelo.
Ukubola kwamazinyo okanye isifo seentsini
Ukubola kwamazinyo kuqala kuqala kumaleko angaphandle ezinyo. Ukuba akunyangwa, ukubola kunokunwenwela kumaleko angaphakathi ezinyo nasengcanjini nakwithambo elijikelezileyo. Isiphumo: umhlathi obethayo.
I-Periodontitis, okanye isifo seentsini, nayo inokuba ngunobangela. I-Periodontitis ngokuqhelekileyo iqala njengokuvuvukala kwiintsini ezivela kwi-buildup of bacteria, kunye nokwakhiwa kwe-plaque kumazinyo. Ngaphandle konyango, inokufikelela emathanjeni nakwezinye izihlunu kwaye ibangele intlungu enkulu.
Unyango
Nje ukuba unobangela wentlungu usaziwa, sinokuyinqanda okanye siyinyange ngezi ngcebiso zilandelayo:
- Ukulala ngokuphefumla: Ukuba sikrokrela ukuba i-apnea yokulala ingumthombo wentlungu yomhlathi wasekuseni, siya kudibana nodokotela wokulala onokukwazi ukuvavanya ngokufanelekileyo kwaye axilonge. Kwabo banengxaki yokungalali, kukho izisombululo ezinokusinceda siphefumle ubusuku bonke. Phakathi kwazo kukho isixhobo samazinyo esinceda ukugcina umhlathi ongezantsi ubheke phambili kunye nendlela yomoya evulekileyo.
- Ukutya: Isisombululo esilula kwezi ngxaki kukuphepha oku kutya kunye neziselo ngaphambi kokulala. Oko kuthetha ukunciphisa umva kwi-caffeine kunye nee-cocktails iiyure ezininzi ngaphambi kokulala, esisiqhinga esilungileyo sokufumana ubuthongo obusemgangathweni.
- Uqeqesho: Ukuba siqinisa amazinyo ethu ngexesha lokuzilolonga, siya kuqhagamshelana nogqirha wamazinyo ukuze asenzele unogada womlomo. Kwaye nangona singakwazi ukuthenga into yokuvala umlomo kwikhemesti yasekhaya, isenokungasebenzi. Kufuneka ulumkele abo bakhuseli bomlomo 'bebilisa kwaye balume'. Ngamanye amaxesha banokubeka umhlathi kwindawo eneneni ebuhlungu ngaphezu kokunceda.
- ukulala kwindawo embi: Nangona kungekho ndawo yokulala egqibeleleyo eya kuthintela intlungu yomhlathi, ukuxhaswa kwentloko efanelekileyo kunye nentamo kubalulekile ekufumaneni ubuthongo obuhle kunye nokunciphisa ithuba lemisipha ebuhlungu. Oko kukuthi, ukutyala imali kumqamelo wokuxhasa. Umqamelo ofanelekileyo ubaluleke ngakumbi xa ulala ngecala lakho, kuba ukulala ngecala kunokugxininisa imisipha yentamo yakho ukuba intloko yakho ayixhaswanga kakuhle.
- Bruxism: Nangona phantse kungenakwenzeka ukuyeka into esiyenzayo ngaphandle kokuzikhethela, zikhona iindlela zokukhusela umlomo kwiintlungu. Ngamanye amaxesha oonogada abalula ebusuku banokusetyenziswa ukukhusela amazinyo. Nangona kunjalo, ukuba ingxaki yendawo yokuluma inzima kakhulu kwaye unentlungu enzima kakhulu okanye ehlala ixesha elide, ugqirha wakho wamazinyo unokufuna uvavanyo olongezelelweyo. Ugqirha wamazinyo unokwenza isixhobo esisinceda ukuba sibeke imihlathi kwindawo ebhetele yokuphelisa ukuxinezeleka kwamazinyo nezihlunu. Kwakhona, ukugcina inqanaba loxinzelelo lwakho phantsi kolawulo kubalulekile, njengoko uxinzelelo lunokwenza i-bruxism ibe nzima.
- ukuphazamiseka kwemihlathi: Ukuba sikholelwa ukuba intlungu yakho yemihlathi inxulumene nengxaki, jonga ingcali ukuze ufumane uhlalutyo olunzulu lokulunywa, amazinyo, kunye nezihlunu ezikungqongileyo. Unyango lunokuqala ukusuka kumgcini womlomo olula kunye / okanye ukulawula uxinzelelo ukuya kunyango olunzima kunye ne-orthoses yokubeka imihlathi okanye izisombululo zamachiza.