Uma sithanda ukulala ngohlangothi lwethu, kungaba njalo njalo ebusuku noma ngezikhathi ezithile, kulula ukucabangela ukuthenga umcamelo wokulala eceleni kwethu. Le micamelo ibekwe emilenzeni futhi iwumthombo wezinzuzo ezingaziswa kakhulu. Uma sekuzanyiwe, akusekho ukubuyela emuva.
Imakethe igcwele imicamelo, kusukela ezinganeni kuya kwabadala ngisho nemicamelo ethile yezifo nezinkinga zempilo. Kodwa namuhla sizobhekana nesihloko esibonakala kancane kancane, kodwa esiqhubeka singabonakali.
Imicamelo yokulala ngohlangothi lwakho, okungaziwa okukhulu, futhi okugcwele izinzuzo kokubili esikhathini esifushane sokulala okujulile nokuphumuzayo, futhi esikhathini eside, futhi kungavimbela ngisho nemithambo ye-varicose kanye ne-sciatica.
Indawo yokulala engcono kakhulu...
Ukulala ngohlangothi, futhi ikakhulukazi ngakwesobunxele, kuthanda izinqubo ze-lymphatic system, okungukuthi, ubuchopho bethu bungaqeda amaprotheni amaningi, amavithamini namafutha kangcono futhi ngokushesha. Uma kungenjalo, ukungasebenzi kahle kwe-lymphatic futhi singase sibe nokuphazamiseka kwemizwa, kanye ne-multiple sclerosis.
Ngokulandelayo, ukulala ngohlangothi lwakho kuthuthukisa ukugaya, kuvimbela ukuvinjwa komthambo we-aorta, ithuthukisa ukugeleza kwegazi, inciphisa ingcindezi nobuhlungu emhlane (ikakhulukazi emhlane ophansi), iqeda ukuhona okucasulayo okubuye kwaziwe ngokuthi i-obstructive apnea.
Ngokufanayo, uma silala ngohlangothi futhi sivale imilomo yethu, umoya ufinyelela emaphashini ngezinga lokushisa elifanele kanye nomswakama, ugwema lowo muzwa womlomo owomile ongaholela ekuphefumuleni okubi, emphinjeni noma emgudwini wokuphefumula, nokunye okunjalo.
Kukhona ucwaningo olusekela lokhu kukhula kwabesifazane abakhulelwe ukuze kuthuthukiswe yonke i-fetus futhi kudambise isilungulela. Lesi simo sokuma sisisiza ukuba siphumule kakhudlwana futhi kangcono, okuhunyushwa ekuvukeni esimweni esihle futhi sinamandla, njengoba ukuphazamiseka kokulala kubangela ukucasuka, ubuhlungu, isimo sengqondo esibi, ukucindezeleka, ukulahlekelwa inkumbulo, ukukhathala, ubuthakathaka bokuzivikela komzimba, njll.
Kungani kubalulekile ukusebenzisa umcamelo ukuze ulale ngohlangothi lwakho?
Ukulala ngohlangothi lwakho, ngaphandle kokusekela phakathi kwemilenze yakho, kudala ukucindezeleka emhlane wakho ophansi, okhalweni, nomlenze ongaphezulu. Ngokusebenzisa lokhu kusekelwa, induduzo ibuyiselwa, ukuma komzimba kuyathuthukiswa futhi ukulala kukhululekile.
Ngokudala ukulungiswa okulungile kwe-anatomically, ukulala ohlangothini lwakho ngomcamelo phakathi kwemilenze yakho kungenye yezikhundla ezizuzisa kakhulu kulabo abahlukunyezwa yi-lumbago, abanokuqina kwemisipha, izinkinga zokujikeleza kanye ne-varicose veins, abahlushwa yi-sciatica, ubuhlungu obuhlangene, njll.
Esinye isihluthulelo ukuvimbela umzimba ukuthi unganyakazi futhi unyakaze uye phambili noma emuva, okubangela ukuphaphama kungazelelwe, ukujikeleza kwezinqulu ezingaphuka, iwa embhedeni, izinhlungu, iqhekeke, nokunye, ikakhulukazi kubantu abadala.
Siyazi ukuthi ngezinye izikhathi kungase kube ukungakhululeki ngandlela-thile ukulala nento ethile phakathi kwemilenze yakho, noma, uma sinyakaza kakhulu, lowo mcamelo uyalahleka futhi siphinde sizizwe sinengcindezi. Yingakho izinhlobo eziningi zemikhiqizo ziza nohlobo lwebhande lokulungisa umcamelo emilenzeni yethu ukuze ungaphunyuki lapho silele.
Kunconywa ukusebenzisa ukusekela ngesikhundla sethu ngasinye, isibonelo, uma silala sibheke phansi, kufanele sibeke umcamelo omncane endaweni yesisu ukuze siqondanise umgogodla futhi singadali ukucindezela kuleyo ndawo. Uma silala ngomhlane, kufanele sibeke umcamelo endaweni yamadolo (popliteal hollow).
Izinzuzo zokulala ufake umcamelo phakathi kwemilenze yakho
Ukuthi "ukube bekungekuhle bekungeke kudayiswe" akusebenzi lapha ngoba zingaki izinto ezingezinhle, noma ezikhonjiswe ukuthi azisebenzi futhi zisadayiswa ezitolo ezinkulu. Kodwa kulokhu kuyasizuzisa, okwenzekayo ukuthi ukusetshenziswa kwayo kusengabonakali, size sikuzame.
Kuthuthukisa ukuhamba kwegazi
Ukungabi nawo wonke umcamelo phakathi kwemilenze yethu, singavuka ngokuluma, izitho ezindikindiki kanye nobuhlungu emzimbeni (ikakhulukazi ngemuva) ngenxa yokungami kahle. Ngokubeka lesi sesekeli, imilenze yethu ihlezi phezulu futhi imilenze inokuphakama okuncane phakathi kwayo, okuvumela ukujikeleza kwegazi okufanele kuwo wonke umzimba.
Iqeda ingcindezi emhlane ophansi futhi inciphisa ubuhlungu
Uma sisebenzisa lesi sesekeli, ukuphumula kwemisipha kuyanda futhi ingcindezi iqedwa emhlane ophansi nasezinqulwini, kuvumela ukuphumula okungcono futhi kuqede ubuhlungu obungase bube khona.
Ngaphandle kwalokhu kusekelwa, i-femur nama-hips angakwazi ukujikeleza, okubangela ukuthi ziwe phambili noma emuva lapho sizama ukuba sesimweni esiseceleni.
Siza abantu abanenkinga yokuphefumula
abahluphekayo ukulala kwe-apnea, ukuphazamiseka okuphumuza futhi kunciphise imigudu yomoya, kwehlise umoya-mpilo egazini futhi kubangele ubuchopho busebenze (umphumela we-reflex) ukuze usivuse futhi ungaminzi. Lapho ubuthongo buphuka, imigudu yokuphefumula iyavuleka futhi. Le nqubo ingaphindaphindwa phakathi kwezikhathi ezi-3 nezingama-40 ngehora ngobusuku obubodwa.
Imicamelo yokulala ngohlangothi lwakho, ikakhulukazi leyo emise okwe-L, isiza ukuzuza ukuma okulungile kuyilapho ugcina ukuphefumula okuketshezi ngaso sonke isikhathi.
Ikhuthaza ukuphumula
Ngokuqeda ukungezwani, ubuhlungu nokubuyisela ukujikeleza kwegazi, okunye kuyajula futhi kuhlala isikhathi eside, kufinyelela esigabeni se-REM futhi ukukwazi ukulala okungenani amahora angu-6 ngaphandle kokuphazamiseka (ngaphandle uma kukhona iziphazamiso ezingaphezu kwamandla ethu njengezinja ezikhonkothayo, iloli likadoti, izinhlabamkhosi zamaphoyisa, ukushisa, imvula noma umoya, njll.). Ukuphumula okuhle kuthuthukisa impilo enhle engokwengqondo nengokomzimba, futhi kusisiza ukuba sibhekane nosuku ngalunye ngomoya ongcono namandla angokomzimba nangokwengqondo engeziwe.
Ubekwa kanjani umcamelo phakathi kwemilenze?
Kunezinhlobo eziningi zemicamelo ongayibeka phakathi kwemilenze yakho. Kukhona ezivala kusukela enqulwini kuze kufike emaqakaleni, kube khona ezifika emadolweni kuphinde kube naleyo micamelo evala ingxenye yengquza nefemur kuphela, edume kakhulu yile emise okwe L.
Laba sigcina aqoqa kusukela ekhanda kuye ozwaneni futhi asisize silale endaweni engemuva kanye ne-fetus ngokunethezeka, ngomgogodla oqondile, uphumule emuva futhi ulinganise ama-hips ngenxa yokuthi umlenze uhlezi phezu komcamelo ngaphandle kokuphazamisa umlenze ophansi, ukuvimbela ukujikeleza okufanele.
Kunezinhlobo ezahlukene zokuqina. Lapha ukunambitheka kwethu siqu kanye nezifo ziqala ukusebenza ngemva kokunconywa kochwepheshe, kungaba i-physiotherapist noma i-traumatologist, isibonelo. Silala ngezinhlangothi zethu embhedeni bese sibeka umcamelo phakathi kwemilenze yethu, silungise ibhande bese singena ngendlela esiyithandayo.