Kurovedza muviri kwevarwere vane chirwere cheAddison
Chirwere cheAddison, kana kuti adrenal insufficiency yekutanga, chirwere chinokonzerwa nekuti adrenal glands hadzigadzi mahormone akakwana, kunyanya cortisol nealdosterone. Kushaikwa kwehormone uku kunogona kukanganisa simba, BP, simba remhasuru, kushivirira kurovedza muviri, uye kugona kwemuviri kugadzirisa kushushikana. Vanhu vazhinji vane chirwere cheAddison vanonzwa kuneta, dzungu pavanomira (orthostatic hypotension), kurwadziwa kwemhasuru, kudzikira kwehuremu, uye kudzikira kwekutsungirira. Apa ndipo panoshanda physiotherapy: kubatsira muviri kufamba zvinobudirira, kuwedzera kugona kushanda, kusimbisa tsandanyama, uye kuderedza njodzi yekudonha pasina kukonzera kuneta kwakanyanya.
Chinyorwa chino chinokurukura misimboti yekurovedza muviri kwakachengeteka uye kunoshanda kwevanhu vane chirwere cheAddison, kusanganisira mienzaniso yezvirongwa zvekurovedza muviri zvakagadzirwa. Zvisinei, zvakakosha kuyeuka kuti mamiriro emurwere wega wega akasiyana, saka maekisesaizi anofanirwa kugadzirwa pamwe chete nachiremba nenyanzvi yezvekurovedza muviri, kunyanya kana paine zvimwe zvirwere zvakaita sechirwere cheshuga, zvirwere zvethyroid, chirwere chemwoyo, kana matambudziko emajoini.
Sei Kurapa Kwemuviri Kuchikosha Muchirwere cheAddison?
Kushaikwa kwe cortisol kunogona kuita kuti zviomere muviri kuchengetedza simba panguva yekurovedza muviri, ukuwo kushaikwa kwe aldosterone kuchikanganisa kuenzana kwemvura ne electrolyte. Nekuda kweizvozvo, vanhu vane chirwere cheAddison vanogona kuneta, kushaya simba, uye kudzikira kweBP. Dambudziko iri rinogona kukonzera kudzikira kwekushanda, kushaya simba kwetsandanyama, kudzikira kweutano, uye zviratidzo zvinowedzera kuipa.
Maekisesaizi e physiotherapy akagadzirwa zvakanaka anogona kupa mabhenefiti anotevera:
1. Wedzera kutsungirira zvishoma nezvishoma usingapfuure simba remuviri.
2. Simbisa tsandanyama huru (makumbo, chiuno, musana, nepakati) kuti utsigire mabasa ezuva nezuva.
3. Inovandudza kuenzana uye kubatana, nokudaro ichideredza njodzi yekudonha, kunyanya kana uchigara uchinzwa dzungu paunenge wakamira.
4. Kuvandudza kuchinjika uye chimiro chemuviri kuderedza marwadzo nekushushikana kwemhasuru.
5. Dzidzisai varwere kushandisa simba (kufamba kwenguva) kuitira kuti vagone kushanda nesimba nguva dzose.
Nheyo Dzakajairika dzeKurovedza Muviri Zvakachengetedzeka
Nekuti vanhu vane dambudziko raAddison vanowanzo kuneta uye kuchinja kweBP, kurovedza muviri kunofanira kutevedzera musimboti wekuti "zvishoma nezvishoma uye zvakatsiga." Mimwe nhungamiro inowanzo sanganisira:
1. Tanga nesimba rakaderera wowedzera zvishoma nezvishoma.
Shandisa chiyero chiri nyore seRating of Perceived Exertion (RPE) kana chikero chekuti "zvinoita sekuedza". Nzvimbo yakachengeteka yekutanga inowanzova iri nyore-pakati: unogona kuramba uchitaura panguva yekurovedza muviri usingafeme.
2. Isa zvinhu panzvimbo yekutanga zvinoenderana, kwete kumanikidza nguva
Zviri nani kuita maekisesaizi mapfupi emaminitsi gumi kusvika makumi maviri asi nguva dzose, pane kuita maekisesaizi marefu asi zvichikonzera "kudonha" kwemazuva akati wandei mushure mezvo.
3. Ngwarira nezve orthostatic hypotension
Kana uchigara uchinzwa dzungu kana wakamira:
– Dziisa kwenguva yakareba.
– Dzivisa kuchinja kamwe kamwe kwenzvimbo kubva pakurara pasi kusvika pakumira.
– Zvakachengeteka kutanga nekurovedza muviri wakagara/wakarara, wobva waenderera mberi nekumira.
4. Nyatsoteerera kunwa mvura yakawanda uye munyu zvichienderana nekurapwa kwawakaitwa nachiremba wako.
Vamwe vanhu vane chirwere cheAddison vanoda kutarisirwa zvakanyanya kune mvura nesodium. Nekuti kurovedza muviri kunowedzera kurasikirwa nemvura kuburikidza nekudikitira, bvunza chiremba wako nezve zvaunoda nezvemvura ne electrolyte.
5. Mira kana zviratidzo zvengozi zvikaonekwa
Rega kurovedza muviri uye tsvaga rubatsiro rwechiremba kana:
- dzungu rakakomba, kuda kupera simba
- kuda kurutsa zvakanyanya, kurutsa, kushaya simba kwakanyanya
- kurwadziwa pachipfuva, kushaya mweya zvakanyanya
- kuvhiringidzika, kudikitira nechando, kana zviratidzo zvinoratidza dambudziko readrenal
Zvikamu zveKurovedza Muviri
Purogiramu yakanaka yekurovedza muviri inowanzo sanganisira zvinhu zvina: kurovedza muviri, kusimbisa muviri, kuchinjika, uye kurovedza muviri zvine mwero. Heino tsananguro.
A. Kurovedza muviri kweAerobic (Cardio) Zvishoma Nezvishoma
Chinangwa chekurovedza muviri kwe aerobic ndechekuvandudza kugona kwemwoyo nemapapu uye simba rezuva nezuva. Sarudzo dzinowanzo fadza vanhu vane chirwere cheAddison dzinosanganisira:
- kufamba zvishoma nezvishoma
- bhasikoro risingachinji
– shambira zvishoma nezvishoma (teerera tembiricha uye usaende wega kana uchinzwa dzungu nekukurumidza)
- treadmill ine kumhanya kwakaderera
Kurudziro yekutanga: katatu kusvika kashanu pasvondo, maminetsi gumi kusvika makumi maviri pachikamu chimwe nechimwe.
Kufambira Mberi: Wedzera nguva yacho nemaminitsi maviri kusvika mashanu pasvondo sezvo muviri wako uchikwanisa kuitsungirira, kusvika pamaminitsi makumi matatu. Chengeta simba rayo riri pakati nepakati.
B. Kurovedza Mhasuru
Kusimbisa muviri kwakakosha pakugadzirisa kusasimba uye kuchengetedza mashandiro emajoini. Tarisa tsandanyama hombe: zvidya, makumbo, musana, mapfudzi, uye pakati.
Mienzaniso yekurovedza muviri kwakachengeteka:
1. Kugara-ku-kumira (kubva pakugara kusvika pakamira) – maseti 2–3 × 6–10 kudzokorora
2. Kusundidzira madziro (kusundidzira madziro) – maseti 2–3 × kudzokorora 8–12
3. Glute bridge (kusimudza chiuno) – seti 2–3 × 8–12 kudzokorora
4. Mutsetse wakagarwa une bhendi rekudzivirira - maseti 2–3 × 8–12 kudzokorora
5. Kusimudza mhuru (kusimudza chitsitsinho) – maseti 2–3 × 10–15 kudzokorora, kunogona kubata
Nheyo huru: zorora kwenguva yakareba pakati pemaseti kana zvichidikanwa (masekondi 60-120), womira usati waneta zvachose. Kudzidziswa kunofanira kuitwa kaviri-katatu pasvondo nezuva rekupora riri pakati.
C. Kudzidzira Kuchinjika uye Kufamba
Maekisesaizi ekuchinjika anobatsira kuderedza kuomarara, kuvandudza chimiro chemuviri, uye kuita kuti kufamba-famba kuve nyore. Ita izvi mushure mekudziya muviri kana mushure mekurovedza muviri kwako kukuru.
Muenzaniso:
- kutambanudza mhuru, makumbo emhasuru, makumbo anochinjika, chipfuva, nemapendekete
- kufamba kwemusana (katsi-mombe) kana wakasununguka
- mutsipa wakareruka unotambanudza kuderedza kushushikana
Bata kutambanudza kwemasekondi 15-30, dzokorora kaviri-katatu patsandanyama imwe neimwe, mazuva matatu-mashanu pasvondo.
D. Kudzidzisa Kuenzanisa uye Kudzivirira Kudonha
Kana uchinzwa dzungu kana kuti muviri wako uchinzwa "kuzununguka," maekisesaizi ekuenzanisa anobatsira zvikuru.
Muenzaniso:
- kumira tandem (kumira tsoka imwe pamberi peimwe) masekondi 20–30
- kumira negumbo rimwe chete uchibata zvishoma masekondi 10-20 padivi rega rega
- kushandura huremu (kufambisa huremu kurudyi-kuruboshwe) uchibata
- dzidzira kumuka kubva pakugara zvishoma nezvishoma wodzikamisa muviri usati wafamba
Zviite katatu kusvika kashanu pasvondo, nguva yacho yese imaminitsi mashanu kusvika gumi.
Muenzaniso weChirongwa Chekurovedza Muviri Chevhiki Imwe (Mutangi)
Zuva rekutanga: kufamba kwemaminitsi gumi nemashanu + kutambanudza kwemaminitsi gumi
Zuva rechipiri: Kusimbisa muviri (kugara-kumira, kusundidzira madziro, glute bridge, band row) kwemaminitsi makumi maviri kusvika makumi maviri nemashanu.
Zuva rechitatu: maminetsi gumi ekudzidzira kuenzanisa + maminetsi gumi ekufamba netsoka
Zuva rechina: Zorora zvine simba (kufamba zvishoma, kutambanudza) maminetsi gumi nemashanu
Zuva rechishanu: Kufamba netsoka kwemaminitsi makumi maviri/kutasva bhasikoro zvisina kumira + kutambanudza makumbo kwemaminitsi gumi
Zuva rechitanhatu: Kusimbisa (kuchinja kwezviitwa zvezuva rechipiri) maminetsi makumi maviri kusvika makumi maviri nemashanu + kuenzana kushoma
Zuva rechinomwe: Zorora kana kuita yoga/kutambanudza zvishoma kwemaminitsi gumi nemashanu kusvika makumi maviri
Purogiramu iyi inogona kugadziriswa: kana uchineta zviri nyore, deredza nguva yekurovedza muviri; kana wakagwinya, wedzera zvishoma nezvishoma nguva yekurovedza muviri kana kudzokorora.
Hurongwa hweKutarisira Simba (Kufambira Mberi)
Vanhu vazhinji vane chirwere cheAddison vanonzwa "vakanaka" rimwe zuva vozopedzisira varwara nerimwe zuva. Kufamba-famba kunobatsira kudzivirira maitiro aya:
- Kamura chiitiko ichi muzvikamu zvipfupi zvakati wandei.
– Isawo nguva yekuzorora yakarongwa, usamirire kusvika waneta.
– Nyora maitiro emuviri wako (simba, dzungu, kurova kwemoyo, kunaka kwekurara) kuti uone maitiro.
- Sarudza nguva yekurovedza muviri apo simba rako rinenge rakagadzikana (semuenzaniso mangwanani kana masikati zvichienderana nemaitiro ako uye purogiramu yemishonga).
Basa reVarapi veMishonga uye Kushandira Pamwe Chete muVarapi
Vanachiremba vemuviri vanogona kuongorora:
- kusimba kwemhasuru uye chimiro chemuviri
- kugona kushanda (semuenzaniso bvunzo yekugara wakamira)
- njodzi yekudonha nematambudziko ekuenzanisa
- mhinduro yeBP kana paine shanduko panzvimbo
Zvichibva pamhedzisiro iyi, chiremba wezvekurovedza muviri achagadzira chirongwa chakachengeteka uye hurongwa hwekufambira mberi kwechirwere. Kushanda pamwe chete nachiremba kwakakosha, kunyanya maererano nekuchinja mishonga, kunyorova kwemvura mumuviri, uye kudzora kushushikana kwemuviri (semuenzaniso, panguva yekurwara, fivha, kana kufamba).
Mhedziso
Kurovedza muviri kwevanhu vane chirwere cheAddison hakusi kwekurovedza muviri kwakaoma, asi kwekuvaka hutano hwemuviri zvishoma nezvishoma uye zvakachengeteka. Nekubatanidzwa kwekurovedza muviri kwakareruka kusvika kune pakati nepakati, kusimbisa tsandanyama, kuchinjika, uye kuenzana, vanhu vane chirwere cheAddison vanogona kuvandudza simba, kuderedza njodzi yekudonha, uye kuita mabasa ezuva nezuva nechivimbo chakawanda. Zvinokosha kuti ubudirire kugara wakasimba, kufambira mberi zvishoma nezvishoma, uye kuteerera zviratidzo zvemuviri wavo. Kuti uwane mhedzisiro yakanaka, ita maekisesaizi uchitungamirirwa nachiremba wezvemuviri uye ramba uchitevera mazano ekurapa maererano nemishonga uye mararamiro.
Kana muchida, ndinogona kugadzira hurongwa hwakadzama hwekudzidzisa hwemavhiki mana (hurefu hwenguva, maitirwo emitambo, kufambira mberi), hwakagadzirirwa zera renyu, mwero wehutano hwemuviri, uye zviratidzo.
