Imeko, xa kungekho sizathu esicacileyo, ngexesha lokukhulelwa, kunciphisa i-gastrocnemius muscle, iyaziwa kubafazi abaninzi. Ingakumbi loo nto ichaza ukwesaba, ukuba oko akuzange kwenzeke ngaphambi kokukhulelwa. Xa ukhulelwe, ukuxhatshazwa kweengxube zethole kuqhelekile.
Sisiphi isizathu salokhu? Ubuhlungu ngexesha lenkampu libangelwa ukuba i-muscle ibukhali kakhulu kwaye iyanciphisa kakhulu, kodwa ayikwazi ukuphumla. Ukuba le nto iphindwa ngokuphindaphindiweyo, ukubonakalisa ukungabikho kwe-calcium, i-potassium kunye ne-magnesium emzimbeni.
Yintoni enokuyenza xa iyanciphisa imisipha yemilenze ngexesha lokukhulelwa?
Okokuqala, kubalulekile ukwenza intlungu kunye ne-spasm. Ukwenza oku, zama ukululaza umsila onesivumelwano. Ukuba umile ngeli xesha, bhinqa kwaye uzame ukutsala i-sock kuwe. Ukuba i-cramp ikubambe ephupheni, kufuneka ufikelele umlenze welula elalilini. Unokusihlamba umlenze wakho ophantsi, kwaye ukuba awufikeleli ngenxa yesisu sakho, cela umyeni wakho ngawo.
Into yesibini okufuneka uyenze ukuba uyayidonsa imisipha yomlenze ngexesha lokukhulelwa kwaye uxhalabele malunga neenkampu zeengxube zethole ukuxelela ugqirha malunga nalo. Kufuneka akhuphe ukukhupha imilenze ye- varicose kwimilenze yakhe . Oku kuyingozi nakakhulu kula mabhinqa abahluphekileyo kwesi sifo ngaphambi kokukhulelwa. Ngethuba lokukhulelwa, imeko iyancipha nje ngenxa yokutshatyalaliswa kwe-vascular kunye nokuphazanyiswa kwegazi eliqhelekileyo.
Ngamanye amaxesha isisombululo semisipha ngexesha lokukhulelwa singafihliwe kwiingubo ezingakhethiweyo, ezenza ukuba kubekho ukuphazamiseka kwegazi kwizitho ezingaphantsi. Xa ukhulelwe kungcono ukunqanda ibhulukhwe eqinile, izithende kunye nokuhamba kwexesha elide kuyo yonke le nto.
Kakade ke, amaninzi ugqirha ugqitha ukulungiselela amalungiselelo okukhulelwa kwe-potassium kunye ne-magnesium, kunye ne-calcium ngendlela yeivithamini kunye nemithombo yendalo-i-cottage cheese kunye nezinye iimveliso zobisi ezivuthayo. Ukuze uzalise umzimba kunye ne-magnesium, kufuneka udle ii-kroti ezininzi, i-nut, i-buckwheat, imifino. Umthombo we potassium iifatates, iibricot ezomileyo, iibhanana, izityalo.