Izihlalo zabakhubazekile ziwumlingani obalulekile kubantu abaningi asebekhulile ukuze balondoloze ukuhamba nokuzibandakanya emphakathini. Kodwa-ke, indlela yokuphila ehambisana nezihlalo zabakhubazekile ibeka izinsongo zempilo ezingenakuzinakwa. Izinkinga ezifana nezilonda zesikhumba, ukuwohloka kwemisipha, ukwehla kwenhliziyo nokuqina kwamalunga ngokuvamile kunciphisa ikhwalithi yokuphila kwabantu asebekhulile buthule. Ukuhlala esihlalweni sabakhubazekile isikhathi eside sekuyinto efihliwe yempilo yabantu asebekhulile, futhi ukuvimbela kwesayensi kuyisihluthulelo sokunqoba le mpi.
一.“Ababulali abangabonakali” abane bokuhlala esihlalweni sabakhubazekile isikhathi eside
1. Izilonda zokucindezeleka (izilonda zokulala): umbhubhisi othule
Amaphuzu obungozi: Ukucindezeleka kwesikhathi eside ezinhlakeni zamathambo ezifana nezinqe, i-ischial tuberosity, i-coccyx, umgogodla, kanye nezithende kungabangela ukuvinjelwa okukhulu kokunikezwa kwegazi endaweni.
Isizathu: Isikhumba esincane, ukungaguquguquki kahle, ukuncipha kokudla okunomsoco, ukuqonda okufiphele, kanye nomswakama, kanye nomswakama (ukungakwazi ukuzibamba noma ukujuluka).
ImiphumelaKusukela ebubomvu besikhumba kanye nama-blisters kuya ezilonda ezijulile zezicubu, i-necrosis, kanye nokutheleleka, ukwelashwa kunzima futhi ubuhlungu bukhulu kakhulu.
2. Ukuwohloka kwemisipha kanye nobuthakathaka: ukulahlekelwa amandla
Amaphuzu obungozi: Ukuntuleka kwesikhathi eside kokuthwala isisindo kanye nomsebenzi wemilenze kanye nemisipha engaphakathi.
Isizathu: Ukusetshenziswa njalo kuzokwenza ikhule, kanti ukusetshenziswa njalo kuzowohloka kancane kancane.
Imiphumela: Ukudluliselwa okunzima kakhulu, ingozi eyengeziwe yokuwa, ukwehla kokuqina kokuhlala, ukwehla kwesilinganiso sokugaya ukudla.
3. Izinkinga zokujikeleza kwegazi kanye ne-venous thrombosis: izingozi ezingaba khona
Amaphuzu obungozi: Izitho zangaphansi (ikakhulukazi imithambo ejulile ematholeni).
Isizathu: Ukufinyela kwemisipha yemilenze kuyehla (ukwehluleka kwephampu yemisipha), ukugeleza kwegazi kuyehla; asebekhulile bavame ukuhambisana nokuncipha kokunwebeka kwemithambo yegazi.
Imiphumela: Ingozi ephezulu ye-deep vein thrombosis, okungaholela ku-pulmonary embolism (okusongela impilo) uma iwa; ukuvuvukala nobuhlungu ezinyaweni.
4. Ukugoba kwamalunga nokuqina: ukulahlekelwa ukuguquguquka
Amaphuzu obungozi: Amalunga edolo neqakala asesimeni sokugoba isikhathi eside; amalunga ehlombe nendololwane anokunyakaza okulinganiselwe.
Isizathu: Ithoni yemisipha engalingani kanye nokuntuleka kwelunga elisebenzayo lokunyakaza kwamalunga asebenzayo.
Imiphumela: Ukuncipha kokunyakaza kwamalunga, ubuhlungu, ukuncipha kwenduduzo, kanye nokukhubazeka kokuma kokuhlala.
二.Isu eliphelele lokuvimbela: ukwakha imigqa eminingi yokuzivikela kwezempilo
1. Isivikelo sesikhumba: gwema izilonda ezibangelwa ukucindezeleka
Ukukhululeka njalo ekucindezelekeni kuyisihluthulelo:
Imvamisa: Yenza "ukuphakamisa izinqe" ezincane (ukuphakamisa umzimba imizuzwana eyi-1-2 usebenzisa izibambo) njalo ngemizuzu eyi-15-30; njalo emahoreni ayi-1-2, abanye bayadingeka ukusiza ekudluliseni noma ekushintsheni ngokuphelele indawo yokuhlala (njengokugoba phambili noma eceleni ≥30°)
Ukusebenza: Ungafaka iphedi elingunxantathu noma umcamelo omncane ngemuva ukuze ufinyelele ukuphambuka kwesimo somzimba (kwesobunxele nakwesokudla).
Sebenzisa umcamelo wokusiza ukucindezeleka ochwepheshe:
Izinhlobo ezinconyiwe: Ama-cushion omoya ashintshaniswayo, ama-cushion asikwe nge-foam aqinile (ahlelwe ngokwesimo somzimba), ama-cushion ejeli/oketshezi. Xhumana nochwepheshe wokuvuselela ukuze ukhethe imodeli efanele.
Gwema: Amakhushini avamile esihlalo (njengemikhushini yomoya efana nedonathi) azocindezela izicubu zendawo futhi abangele izilonda.
Ukuhlolwa kwesikhumba nsuku zonke nokunakekelwa:
Ukuhlola okubonakalayo+ukuthintaHlola ukugqama kwamathambo (ikakhulukazi i-coccyx kanye nezinqe) ekuseni nakusihlwa ukuze ubone ukuthi kukhona yini izindawo ezibomvu njalo.
Ukugcinwa kwenhlanzeko: Ngemva kokuhlanza, yomisa isikhumba kahle, unake kakhulu imibimbi. Sebenzisa i-moisturizer emnene ukuvimbela ukoma.
Ukukhetha izingubo: Izingubo zangaphansi kufanele zenziwe ngemithungo ehlanzekile kakotini kuya kwe-aviod ehlikihla ezindaweni ezisengozini.
2. Umnakekeli we-Vitality: ukulwa nokuwohloka kwemisipha
Uhlelo lokuzivocavoca lwabasebenzisi bezihlalo zabakhubazekile:
Izindilinga zamahlombe: Kancane kancane phambili nangemuva ngezindilinga ezinkulu ukuze kuthuthukiswe ukuguquguquka komhlane ongenhla.
Ukuphakamisa amadolo: Hlala uqonde bese uphakamisa amadolo akho ngokushintshana (ulingisa ukuhamba endaweni) ukuze uqinise imisipha yakho yemilenze engezansi.
Ukuqeqeshwa kwebhendi enwebekayo: Bamba ibhande le-elastic ngezandla zombili ukuze wenze i-resistance training efana nokusunduza phambili nokudonsa emuva emalungeni angaphezulu (kathathu ngesonto).
Ukuzilolonga kokulinganisela isihlalo: Ngaphansi kokuqashwa okuphephile, zama ukugcina ibhalansi yokuhlala isikhathi esifushane (kusukela kumasekhondi angu-5).
Phuma esihlalweni sakho sabakhubazekile njalo:
Yima/hamba amabanga amafushane nsuku zonke usebenzisa i-walker noma i-brace kuye ngesimo somzimba (uma kungenzeka).
Yenza izivivinyo zokunyakaza kwamalunga ezingashukumi eceleni kombhede (umnakekeli usiza ekugobeni kwedolo neqakala). Phinda ukunyakaza okubalulekile izikhathi eziyi-10-15 ngosuku.
Usizo lohlaka olumile:
Ngemva kokuhlolwa kwezokwelapha, idivayisi yokuguqula isihlalo sabakhubazekile ibe yisihlalo sokuhamba ngezinyawo ingazanywa (izikhathi ezingu-1-2 ngosuku, imizuzu eyi-10-20 isikhathi ngasinye) ukuze kukhuthazwe ukuqina kwamathambo kanye nokujikeleza kwegazi.
3. Isisheshisi sokujikeleza kwegazi: ukuvimbela ukuqhekeka kwegazi
Ukunyakaza kwezitho zangaphansi okusebenzayo/okungasebenzi:
Isenzo "sokusheshisa" sonyawo: Ukugoba izinzwane zakho (i-dorsiflexion) bese ucindezela phansi (i-plantar flexion) ukuze uvuselele imisipha yethole ukuthi ifinyele.
Ukuphakama komlenze: Phakamisa imilenze yakho ngezikhathi ezithile (ngaphezu kwezinga lenhliziyo) lapho uphumule emlenzeni ukuze unciphise ukuvuvukala.
Usizo lomndeni: Ukuhlikihla okungashukumi kwamalungu omabili angezansi (hlikihla kancane kusukela phansi kuya phezulu kuya emathangeni).
Ukugqoka amasokisi enziwe nge-elastic yezokwelapha:
Izinzuzo ezibalulekile: Umfutho we-gradient (ophakeme kakhulu eqakaleni) uthuthukisa ukubuya kwemithambo yegazi.
Isetshenziswa kanjani: Yigqoke ngaphambi kokuvuka ekuseni bese uyikhumula ngaphambi kokulala ebusuku (kudingeka yenziwe ngokwezifiso ngokuya ngosayizi wangempela).
Phinda uphuze amanzi emzimbeni + qaphela izimpawu:
Qiniseka ukuthi uphuza amanzi anele nsuku zonke (ngaphezu kuka-1500ml) ukuze ugweme ukuphelelwa amanzi emzimbeni okungaholela ekuqineni kwegazi.
Qaphela izimpawu ezifana nobuhlungu bethole, ukubomvu, ukuvuvukala kanye nomkhuhlane, bese uhlola kusenesikhathi ukuze uqede ingozi ye-venous thrombosis.
4. Impi yokuguquguquka: ukugcina ukusebenza kwamalunga
Ukulungiswa kwendlela yokuma kwesihlalo sabakhubazekile:
Ukuphakama kwesihlalo sokuhlala ngezinyawo kufanelekile (amathanga angabekwa aqonde ngaphandle kokulenga emoyeni).
Umcamelo wangemuva ugcina umgogodla usesimweni esingathathi hlangothi futhi ugwema ukugoba lapho uhleli.
Izindololwane zingagotshwa ngokwemvelo ngama-90° bese zifakwa ezindaweni zokubeka izingalo.
Ukuzivocavoca umzimba wonke ngokunyakaza kwamalunga:
Kwenze kabili ngosuku ekuseni nakusihlwa, umboze intamo, amahlombe, izindololwane, izihlakala, iminwe, izinqe, amadolo kanye namalunga eqakala (ngokusebenzayo/ngokusiza).
Kufanele kuqashelwe kakhulu ukuqinisa ukujikisa iqakala (ukuvimbela ukuwa kwezinyawo) kanye nokuqeqeshwa kokuphakamisa amahlombe (ukugwema ihlombe eliqandisiwe).
Ukuzivocavoca kokwelula:
Yelula kancane imisipha evame ukufinyela (njengengemuva lethanga kanye nengemuva lethole) imizuzwana eyi-15-30 (ngaphansi kokuqondiswa uchwepheshe).
三.Izinsika ezine ezakha isisekelo sempilo ephelele
1. Ukubambisana kwethimba lochwepheshe:
Misa imodeli yokubambisana yodokotela bokuvuselela/abelaphi bomzimba/abahlengikazi+abanakekeli.
Ukuhlolwa kokusebenza okuhlelekile (amandla emisipha, ububanzi bokunyakaza, ukunyakaza) njalo ezinyangeni eziyisithupha.
2. Uhlelo lokunakekelwa oluqondene nawe:
Uhlelo kufanele lulungiswe ngokuguquguqukayo ngokusekelwe ekuhambeni kwabantu asebekhulile, izifo eziyisisekelo, kanye nesimo sokudla (isib., iziguli ezinesifo sikashukela kudingeka ziqinise ukuvimbela izilonda ezicindezelayo).
Abanakekeli badinga ukuqeqeshwa okujwayelekile (ukunyakaza okufanele kweziguli, ukusetshenziswa kwamadivayisi okusiza).
3. Uhlelo lokusekela okunomsoco:
Iphrotheni iyona eyinhloko: Qinisekisa ukuthi imikhiqizo yobisi, inhlanzi, inyama, ubhontshisi namaqanda adliwa ngokwanele (kubalwa ngamagremu angu-1.2-1.5 ngekhilogramu yesisindo somzimba).
Inhlanganisela yamavithamini ebalulekile: I-Vitamin C (isheshisa ukuphulukiswa kwamanxeba), i-vitamin D+calcium (ivikela amathambo), i-zinc (ithuthukisa ukumelana nesikhumba).
Ukuphathwa kwamanzi: Nquma inani lamanzi ophuzayo ngokwemiyalelo kadokotela wakho (ikakhulukazi labo abanesifo senhliziyo esibi kanye nokusebenza kabi komzimba okudingeka banciphise ukuphuza kwabo amanzi).
4. Intsha yokusekela ngokwengqondo:
Kukhuthazwa ukuhlanganyela ngenkuthalo emisebenzini yomphakathi/yezenhlalo ephakathi nendawo (isib., ukulima ingadi).
Dala imidlalo/izinhlelo zokuzijabulisa ezisebenzisanayo ezifinyeleleka kalula kubasebenzisi bezitulo ezinamasondo ukuze wehlise izinga lokuncipha kwengqondo.
Qaphela ukucindezeleka (njengokuzizwa uphansi, ukungakwazi ukulala, kanye ne-anorexia ehlala amasonto amabili) futhi unikeze ukungenelela kwengqondo ngesikhathi esifanele.
Isikhathi sokuthunyelwe: Julayi-22-2025