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Nwetụla mgbe ị na-enwe ihe mgbu na mberede na akwara gị, na-enweghị ihe kpatara mpụga? Nwere ike na-eje ije ma ọ bụ na-ehi ụra, ihe mgbu ahụ na-arịdakwasị gị na mberede, na-akpọte gị n'ụra gị, na-eche ihe kpatara mgbu ahụ. Ha na-abụkarị na apata ụkwụ, ụkwụ na akwara nwa ehi, ọ bụ ezie na ọ nweghị nnukwu ihe egwu ọ bụla na ahụike gị, nwere ike bụrụ ihe na-akpasu iwe na nsogbu.
Ọkpụkpụ akwara bụ nkwenye na mberede na mwepu nke otu ma ọ bụ karịa nke akwara gị ma nwee ike ibute nnukwu ihe mgbu [1] . Mgbu na mberede, nke na-aga site na sekọnd ole na ole ruo minit 15, bụ mgbaàmà kachasị nke akwara akwara [abụọ] .
Ọkpụkpụ akwara nwere ọtụtụ ihe kpatara ya. Campsfọdụ ogige na-ebute site na iji ike gị eme ihe (na-eme ihe), ebe mmerụ ahụ na akpịrị ịkpọ nkụ nwekwara ike ịkpalite nrịanrịa [3] . Obere calcium, potassium, sodium na magnesium n'ime ahụ nwekwara ike ịkwa ahụ. Ọzọkwa, ọbara dị ala na ụkwụ na ụkwụ gị nwere ike ibute mkpagide na mpaghara ndị ahụ mgbe ị na-emega ahụ, na-aga ije [4] .
N'ebe ụfọdụ, ọnọdụ ahụike dịka mkpịsị akwara akwara, ọdịda akụrụ, afọ ime, ị alcoholụbiga mmanya ókè wdg nwekwara ike ịkpata ahụ mgbu [5] . Ọkpụkpụ akwara na-adịkarị njọ ma ọ chọghị nlekọta ahụike, ebe enwere ike iji ọgwụgwọ ngwa ngwa ma dị mfe n'ụlọ.
ga-ekiri ihe nkiri maka ndị nọ n'afọ iri na ụma
Taa, anyị ga-eleba anya na ụfọdụ ọgwụgwọ dị mma n'ụlọ maka akwara.
Rịba ama : Enwere ike iji ọgwụgwọ ụlọ maka akwara mgbu nke mmega ahụ gabigara ókè na obere ihe ndị ọzọ kpatara, ekwesighi ka atụle ya maka mkpịsị akwara nke kpatara ọnọdụ ahụike dị ka akụrụ akụrụ, mkpakọ akwara wdg.
1. Oyi mpikota onu
Otu n'ime ọgwụgwọ kachasị mma n'ụlọ iji belata ahụ ike ahụ, ọgwụ oyi ma ọ bụ mkpakọ oyi na-agụnye itinye ice ma ọ bụ oyi na saịtị ahụ merụrụ ahụ iji nweta enyemaka [6] . A na-ejikarị ya eme ihe iji belata ihe mgbu akwara na-akpata nnukwu mmerụ egwuregwu. Itinye mpempe akwụkwọ oyi nwere ike belata mgbu ahụ na mgbu ahụ [7] .
- Kechie mkpụrụ osisi ice ole na ole n'ime akwa nhicha ahụ ma tinye ya na mpaghara emetụtara maka minit 10 ruo 15.
- Tinyegharịa nke a ugboro ole na ole n'ụbọchị.
2. Nlekọta Ọgwụ
Usoro ọgwụgwọ na-ekpo ọkụ na-agụnye itinye ngwugwu na-ekpo ọkụ na mpaghara ahụ metụtara cramps. Itinye ngwugwu ihe na-ekpo ọkụ na mpaghara ụkwụ metụtara ụkwụ na-enyere aka ịkwaa ahụ ike ma belata ihe mgbu [8] .
- Tinye ebe a na-ekpo ọkụ (anaghị ekpo oke ọkụ) na mpempe akwụkwọ.
- Tinye ya n’uche ruo minit 15 ruo 20.
3. .hịa aka
Ngwọta nke otu olu maka ọtụtụ ụdị mgbu, ịhịa aka na mpaghara ebe ọnya ahụ nwere ike inye aka kwalite mgbake ngwa ngwa site na mmebi ahụ ike nke na-akpata mgbu ụkwụ. Ọ na-emekwa ka mgbasa ọbara dị na ụkwụ ka mma [9] .
- Ghichaa oyi oyi ma ọ bụ mmanụ mọstad na mpaghara ahụ emetụtara.
- Hịa aka n'ahụ maka oge 10 ma mee nke a ugboro atọ n'ụbọchị.
4. Epsom Nnu Bath
Ngwurugwu nke sitere n'okike, nnu Epsom na-enyere aka belata mbufụt nke anụ ahụ ma belata ihe mgbu akwara nke cramps kpatara, ma nyere aka belata nrụgide ahụ [10] . Ọ na-ebelata mgbu mgbu na ọnọdụ na-adịghị ala ala dị ka fibromyalgia.
ka esi edozi microwave maka achicha
- Maka ịsa ahụ gbakwunye iko 1-2 nke nnu Epsom na akwa batrị ọkọlọtọ jupụtara na mmiri ọkụ ma ọ bụ mmiri ọkụ.
- Zuo ike na ya maka minit 15-30.
5. Mmanya apụl apụl
Nke a bụ otu ọgwụgwọ kachasị dị irè iji nweta enyemaka ozugbo site na nhụjuanya ahụ ike iri na otu . Ihe mgbochi mgbochi na mgbu na-ebelata ihe apụl cider mmanya enweghị ike ọ ga - eme ka ị nwere onwe gị pụọ na mgbu anụ ahụ mgbu ahụ kpatara kamakwa ọ ga - egbochi ya ịmeghachi [12] . Ojiji nke apụl cider mmanya (ACV) dị ka ihe ngwọta maka akwara mgbochi ahụ na-akwado eziokwu ahụ na cramps na-abụkarị ihe ịrịba ama na ị dị obere na potassium na mmanya cider mmanya nwere ọgaranya na potassium.
Maka bat ACV
- Add 2 iko raw apple cider mmanya na bathtub nke mmiri.
- Sọọ ụkwụ emetụtara maka nkeji iri atọ.
Maka ihe ọ ACụ ACụ ACV
- Gwakọta tablespoons abụọ apụl cider mmanya na otu ngaji mmanụ a toụ na otu iko mmiri ọkụ.
- Mix ọma na-a drinkụ.
6. Ogbe Cayenne
O nwere capsaicin, nke na-ebelata ihe mgbu kpatara nrịanrịa na mgbu ahụ niile [13] . Capsaicin bụ ihe na-eme ka anụ ahụ na-eme ka ndị mmadụ nwee fibromyalgia na ọrịa ogbu na nkwonkwo [14] .
otu esi agwọ ọnya ọnụ kpamkpam
- Nwere ike ịmepụta pasta nke gị site na ịgwakọta 1/4 na 1/2 teaspoon nke ose cayenne na otu iko oliv ma ọ bụ (mmanụ oyi).
- Tinye rub na mpaghara ahụ emetụtara, wee sachaa aka gị mgbe itinyechara ya.
Rịba ama : Zere ịpịa anya n'anya gị, imi na ọnụ gị n'ihi na ọ ga-ebute iwe.
7. Mmanụ kporo
Nnyocha na-egosi na klọọkụ bụ ihe na-arụ ọrụ nke na-enyere ọbara aka na-agafe ebe ahụ ma nyere aka belata ihe mgbu nke akwara na-akpata iri na ise . Clove mmanụ makwaara maka mgbochi mkpali Njirimara na nke a na-enyere aka iji nweta enyemaka site na mgbu.
- Were ole na ole tụlee mmanụ kloovu ma kpoo ya ọkụ.
- Jiri nwayọ tee ya na mọzụlụ emetụtara ma ịhịa aka na mpaghara ahụ.
8. Mmanụ Rosemary
Mmanụ ọzọ dị mkpa dị irè maka inye aka site na njiri ahụ ike bụ mmanụ rosemary. Ọtụtụ mmanụ ndị dị mkpa nwere ihe ndị na-egbochi mkpali na ịnụ ọgwụ na ịhịa aka na iji ihe ndị a nwere ike inyere aka n'ịbelata ihe mgbu nke mgbu ahụ na-akpata. [16] . Ọzọkwa, isi nke mmanụ ndị dị mkpa na-enyere aka izu ike miri emi na-agwọ ahụ.
- Were ole na ole tụlee nke lavender mmanụ dị mkpa wee kpoo ya.
- Jiri nwayọ tee ya n’uru ahụ́ emetụtara ma tee aka ahụ dị na ya.
9. Magnesium
Obere ogo nke magnesium na aru nwere ike ibute akwara mgbu na aru ike. Were ihe mgbakwunye magnesium (buru ụzọ jụọ dọkịta). You nwere ike ịmalite site na itinye nri dị elu na magnesium na nri gị [17] .
Fọdụ nri nri kachasị maka magnesium bụ molasses, squash na pumpkin seed (pepitas), spinach, swiss chard, koko ntụ, agwa ojii, flax seed, mkpụrụ sesame, mkpụrụ sunflower, almọnd na cashews.
10. Udara Mmanya
A na-ekwenye na ihe ọ juiceụ juiceụ cherry nwere ike ime ka ahụ ike dịkwuo ka antioxidants dị na cherị a na-akpọ anthocyanins kwenyere ịrụ ọrụ site na mbenata mbufụt [18] . Ihe ndị a na-abawanye uru maka mkpịsị ahụ ike na-akpata site na mmega ahụ.
Gbalịa ị drinkingụ ihe ọ juiceụ juiceụ cherị na mgbatị ụbọchị maka obere ihe mgbu na mbufụt.
otu esi atụfu afọ na abụba apata
11. Ogwe osisi
Herbsfọdụ herbs nwere mgbochi mkpali na obi. Ebe ahịhịa herbal (wepụ ihe siri ike nke ahịhịa etinyere ka ude mmiri, gel ma ọ bụ balm) nwere ikike ịbanye n'ime anụ ahụ na anụ ahụ ma nyere aka n'ịgwọ ọrịa. [19] .
A na-eji Chamomile, eucalyptus, rosemary wdg kemgbe afọ ole na ole maka ịgwọ ọnya akwara. A maara Lavender na Rose Mary nke ọma maka mmetụta aromatherapy nke ha na-eme ka ahụ dị jụụ mgbe etinyere ya na akpụkpọ ahụ ma ha na-eme ka ahụ ghara ịmịkọrọ ha na mkpịsị aka ha [iri abụọ] .
Na A ikpeazụ Note…
I nwekwara ike igbochi nrịanrịa nke uru ahụ site na ịmịcha onwe gị nke ọma dị ka akpịrị ịkpọ nkụ bụ otu n'ime ihe kpatara akpata ahụ ike. Obere ịgbatị ume maka mọzụlụ nwekwara ike inye aka belata ihe mgbu.
I kwesịkwara ịma na iri mọstad ma ọ bụ iji mmanụ mọstad na nri gị agaghị enyere aka ịnye nnwere onwe ngwa ngwa site na mperi ahụ ike dị ka nri ndị dị na mọstad anaghị abanye ngwa ngwa n'ọbara gị iji gbanwee electrolytes ọbara wee belata mgbatị ahụ metụtara mgbatị ahụ.
