Njira 12 Zothandiza Panyumba Zotupa Mapazi

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Mapazi otupa ndimomwe zimachitika kwakanthawi ndipo nthawi zambiri sizoyambitsa nkhawa. Komabe, zitha kukhala zosasangalatsa komanso zosokoneza ndipo zitha kusokoneza zochitika zanu za tsiku ndi tsiku.

Kutupa mapazi kapena akakolo kumatha kuchitika chifukwa cha zinthu zosiyanasiyana, monga kuvala nsapato zosakwanira, kukhala pamapazi anu motalika kwambiri, kutenga pakati, kuvulala pang'ono, edema, mankhwala ndi zina zamankhwala monga matenda a impso, matenda amtima, matenda a chiwindi ndi lymphedema [1] [ziwiri] [3] .

Mapazi otupa amatha kuchiritsidwa ndi mankhwala ena anyumba omwe angathandize kuchepetsa kutupa mwachangu ndikupatseni chitonthozo. Komabe, ngati mapazi anu amakhalabe otupa kwa nthawi yayitali kapena akutsatiridwa ndi zizindikilo zina, zitha kukhala chizindikiro cha matenda, omwe amafunikira thandizo lachipatala mwachangu.

Tiyeni tiwone zina mwa zithandizo zapakhomo zotupa mapazi.

1. Lembani madzi osamba amchere a Epsom

Mchere wa Epsom (magnesium sulphate) ungathandize kuchepetsa kutupa ndi kutupa kwa mapazi. Zimagwira ntchito potulutsa poizoni ndikupereka kupumula, potero kumachepetsa kutupa kwamiyendo yanu [4] .

• Lembani mapazi anu m'madzi ozizira kwa mphindi 15-20.

2. Kwezani mapazi anu

Kwezani miyendo yanu pamtsamiro kuti muchepetse kutupa ndikutsitsimutsa mapazi anu. Ngati muli ndi pakati, yesetsani kukweza mapazi anu kangapo patsiku kuti muchepetse kutupa. Yesetsani kupewa kuyimirira pamapazi anu kwa nthawi yayitali kuti muchepetse kutupa.

• Yesani kukweza miyendo yanu pamwamba pamlingo wamtima wanu kwa mphindi 20.

3. Valani masokosi opanikizika

Masokosi opanikizika amapangidwa mwapadera, masokosi oyenera, otambasula omwe amafinya bwino miyendo yanu. Amavalidwa kuti atonthozedwe, azichita bwino pamasewera ndikuthandizira kupewa zovuta zamankhwala. Masokosi opanikizika amachititsa kuti magazi aziyenda bwino, kupweteka pang'ono komanso kutupa m'miyendo yanu, akakolo ndi mapazi [5] .

• Valani masokosi ochepera omwe amakhala pakati pa 2-15 mm kapena 15-20 mm ya mercury.

4. Imwani madzi ambiri

Kumwa madzi ochuluka tsiku lonse kumathandiza kuchepetsa mapazi otupa chifukwa madzi akumwa amathandizira kukodza. Zithandizira kuchepetsa kusungira madzi kumapazi anu, potero kuchepa kwa mapazi anu.

5. Gwiritsani mphesa mafuta ofunika

Mphesa yofunikira ndi njira ina yanyumba yomwe ingathandize kuchepetsa kutupa. Ili ndi ma antioxidant omwe angathandize kuchepetsa kutupa ndi kupweteka kumapazi. Mulinso zotsutsana ndi zotupa zomwe zingathandize kuchepetsa kutupa kumapazi panthawi yapakati [6] .

• Onjezerani madontho ochepa a zipatso za manyumwa mumtsuko wodzaza madzi ofunda ndikulowetsa mapazi anu.

6. Mbewu za korianderi

Mbeu za Coriander zimawerengedwa kuti ndi diuretic yabwino kwambiri yomwe ingathandize kuthana ndi madzi owonjezera omwe amapezeka m'mapazi anu [7] .

• Onjezerani 2-3 tsp ya mbewu za coriander mu kapu yamadzi ndikuwiritsa.
• Sungani yankho ndikulola kuti lizizire. Imwani madziwo kawiri patsiku.

7. Soda yophika

Soda yophika imakhala ndi zotsutsana ndi zotupa zomwe zingathandize kuchepetsa kutupa kumapazi anu. Zimathandizira kuyamwa madzi owonjezera omwe apeza m'mapazi anu ndikuwongolera kuyenda kwa magazi m'derali.

• Sakanizani 2 tsp ya soda ndi madzi pang'ono kuti mupange phala lakuda.
• Ikani pamapazi anu otupa ndikusunga kwa mphindi 10-15.
• Muzimutsuka mapazi anu ndi madzi.

8. Ikani madzi oundana

Kuyika phukusi la ayisi pamapazi otupa ndi imodzi mwazithandizo zanyumba zothandiza kwambiri. Zithandizira kuyenda kwa magazi ndikuthandizira kuchepetsa kutupa ndi kupweteka kumapazi.

• Ikani phukusi lachisanu pamalo otupa kwa mphindi 10-12.

9. Nkhaka

Nkhaka zingathandize kuthetsa madzi ochulukirapo m'thupi ndipo zitha kuthandizanso kuchepetsa kutupa. Amatsuka thupi pochotsa zinyalala ndi poizoni mthupi, zomwe zingathandize kuchepetsa mapazi otupa [8] .

• Dulani nkhakawo m'magawo oonda ndikuyiyika pamapazi anu. Phimbani ndi bandeji lotayirira.
• Chotsani bandeji pakadutsa mphindi 20-30.

10. Idyani zakudya zokhala ndi magnesium

Kuperewera kwa magnesium kumatha kubweretsa kutupa ndi miyendo. Kudya zakudya zokhala ndi magnesium ambiri kumathandiza kuchepetsa kutupa m'mapazi anu.

• Idyani zakudya zokhala ndi magnesium, monga sipinachi, chokoleti chakuda, broccoli, cashews, ma almond ndi tofu.

11. Sisitani mapazi anu

Kusisita mapazi anu mokoma kumathandizira kuchepetsa kutupa kumapazi anu komanso kumalimbikitsa kupumula. Sisitani mapazi anu pamtima panu ndikumenyetsa mwamphamvu ndikugwiritsa ntchito kupanikizika pang'ono kuti muthe kuchotsa madzi ochulukirapo ndikuchepetsa kutupa.

12. Idyani zakudya zokhala ndi potaziyamu

Potaziyamu imathandiza kuchepetsa kusungidwa kwa madzi pochepetsa kuchepa kwa sodium ndikuwonjezera mkodzo. Idyani zakudya zokhala ndi potaziyamu ambiri, monga mbatata, salimoni, nthochi ndi pistachios.

Nthawi Yoyenera Kuonana ndi Dotolo

Nthawi zina, mapazi otupa amatha kuyenda ndi zizindikilo zina. Pitani kuchipatala nthawi yomweyo ngati mukukumana ndi izi komanso mapazi otupa:

• Kutentha, kufiira kapena kutupa pamapazi
• Kupuma pang'ono
• Kutupa limodzi ndi malungo
• Kutupa kwatsopano kumapazi panthawi yapakati
• Kupweteka pachifuwa, kupanikizika kapena kukanika
• Kutupa kwa chiwalo chimodzi chokha

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Kudziwa

Nditumizireni Imelo Onetsani Patsamba