An yi amfani da motsa jiki a cikin mutane tare da cystic fibrosis (CF) saboda an tsammanin cewa mai tsanani zai kara matsalolin numfashi. Yanzu mun san cewa akasin haka gaskiya ne. Nazarin ya nuna cewa aikin jiki na yau da kullum yana ba da dama ga mutane da cystic fibrosis.
Bari muyi magana game da abin da waɗannan amfãni suke amfani da su, wane aiki ne mafi kyau, yawan lokuta da kuma sau nawa ya kamata ka yi aiki, kuma mafi mahimmanci, yadda yake da muhimmanci muyi aiki tare da likitanka don tsara tsarin aikin da ya dace maka.
Me ya sa ake motsa jiki?
Amfanin kiwon lafiya na rayuwa mai kyau an san shi ne ga dukan mutane. Duk da haka, motsa jiki yana da mahimmanci ga mutane da cystic fibrosis saboda zai iya:
- Ƙara ƙarfin huhu
- Ƙara ƙarfi da ƙarfin hali
- Ƙara makamashi
- Ƙara yawan rai
- Inganta kulawar iska, wanda zai taimaka wajen hana cututtuka na numfashi
- Ƙara ƙarfin kashi kuma hana hasara na kasuwa
- Yi tasiri mai kyau a kan zaman lafiya
- Yi hanya mafi inganci don magance ƙwayar tsoka ta jiki
- Yi amfani da ku cikin hanyoyi fiye da yaduwar cuta
Yi aiki tare da likitan ku
Za mu tattauna wasu tambayoyi na yau da kullum game da motsa jiki ga mutanen da ke da cystic fibrosis a kasa, amma yana da muhimmanci a lura cewa kowa ya bambanta. Nazarin ya nuna mana abin da zai iya aiki a kididdiga, amma mutane ba kididdigar ba ne. Akwai wani dalili cewa wani abu mai kyau ga yawancin mutane ba zai zama mai kyau a gare ku ba, kuma a madadin haka.
A gaskiya ma, dalilin da ya fi dacewa don tattauna motsa jiki ga mutanen dake da cystic fibrosis shine tabbatar da duk wanda ke fama da cutar yana daukar lokacin yin tattaunawa sosai tare da likita. A maganin da muke da shi don samar da karin makamashi a cikin tattaunawa game da magunguna da hanyoyin-abubuwan da muke yi a matsayin likitoci, maimakon abubuwa kamar motsa jiki wanda zaka iya yin kanka.
Duk da haka, rashin lokacin da aka tattauna game da aikin jiki ba yana nufin yana da mahimmanci fiye da magungunan da kake dauka da kuma hanyoyin da kake yi don kasancewa lafiya da cutarka.
Wancan ya ce, makarantun kiwon lafiya da kuma tsarin zama na zama da yafi dacewa a kan magani wanda zai iya taimakawa tare da cystic fibrosis. Har sai likita ya kama tare da amfanin da aka samo daga motsa jiki, wannan yana iya zama tattaunawa da ake buƙatar farawa da kanka a matsayin mai bada haƙuri.
Nau'i na motsa jiki don yin
Duk da yake mafi yawan mutanen da ke da cystic fibrosis za su iya jure wa wasu nau'i na aikin jiki, adadin da kuma irin aikin da za ka iya jurewa zai bambanta bisa ga rashin lafiyar ka. Ga wadanda za su iya jurewa, aikin motsa jiki na nuna ya samar da mafi yawan amfana. Ayyukan motsa jiki sun hada da ayyuka kamar yin iyo, motsa jiki, gudu, ko wani aiki mai karfi wanda ke tasowa zuciyarka kuma yana sa ka numfashi. Yana da muhimmanci a lura cewa tafiya yana iya zama kyakkyawan motsa jiki. Idan sautunan da ke gudana daga cikin tambaya, kada ku ji tsoro. Shirin tafiya mai kyau zai iya samar da cikakken amfani.
Abin da ake sau da yawa ba tare da la'akari da lokacin tattaunawar ba, shi ne cewa kana buƙatar samun nau'i na motsa jiki da kake jin dadi.
Ayyukanku na jiki ya zama wani abu wanda kuke la'akari da fun . Dukanmu mun san abin da ya faru ga mafi yawan mutane idan sun yi shawarwari na kowane nau'i. Wasu mutane suna iya turawa ta hanyar girmamawa da kyau, amma ga mafi yawancinmu, waɗannan manufofin ba za su zama gaskiya ba sai dai idan muna son abin da muke yi.
Yaya Yawan Ya kamata Ka Yi Aiki?
Tsarin doka na babba shi ne cewa don karɓar mafi yawan amfana, lokuttan motsa jiki ya kamata ya hada da minti 20 zuwa 30 na ayyukan aerobic sau uku a kowane mako a kalla. Duk da haka, kowane nau'i na motsa jiki yafi kwarewa komai kuma aikin motsa jiki ya kamata a gyara bisa ga daidaitakar kowane mutum.
Gaba ɗaya, mita yana da mahimmanci cewa tsawon. Alal misali, idan ka zaɓi tafiya 10 zuwa 15 mintuna a kowace rana kowace rana za ka lura da karin cigaba a lafiyar ka fiye da idan ka yi ƙoƙarin aiki na tsawon minti 45 sau biyu a mako.
Harkokin Tsaro na Ƙarshe
Domin samun mafi kyawun ayyukanku kuma ya hana yiwuwar damuwa, mutanen da ke dauke da cystic fibrosis ya dauki wasu karin kari yayin shiga cikin aikin.
Ka guji Dehydration: Rashin haushi da gishiri a lokacin motsa jiki na iya haifar da wani wanda ya ragu , musamman a yanayin zafi. Mutanen da ke da cystic fibrosis sun rasa gishiri fiye da mutane fiye da mutane ba tare da cystic fibrosis ba, wanda zai iya sa ku cikin hadarin rikitarwa daga rashin ruwa. Ana iya kaucewa jinƙai ta maye gurbin ruwaye da gishiri da aka rasa tawurin shan shan wasan wasanni ko ruwa da cin abinci marar yisti.
Ka guji Lalacewar Nauyin: Harkokin motsa jiki yana ƙarfafa buƙatar karfin jiki, wanda ya riga ya kasance mai girma ga mutanen da ke da cystic fibrosis. Don hana asarar nauyi, yana da muhimmanci a ci adadin kuzari don maye gurbin calories ƙonawa a cikin motsa jiki. Zai iya taimakawa sosai wajen tantauna shirinku na motsa jiki tare da likitan kwaminis na fizrosis wanda zai iya bayar da shawarar adadin abubuwan da ake ci. Ƙara koyo game da rashin abinci mai gina jiki tare da cystic fibrosis .
Airway Clearance: Mutane da yawa tare da cystic fibrosis sun gano cewa yin guje-gujewar iska ta iska kafin aiki ta jiki yana taimakawa wajen kara haɓaka motsa jiki. A matsayin kariyar da aka haɓaka, aikin da kansa zai iya sassauta wasu ɓoyewa don haka yana iya zama wajibi ne don yin wani aikin kulawa na iska a bayan motsa jiki.
Matsalolin Gudanar da Kwafi na Fibrosis
Tabbas, cystic fibrosis na iya sanya wasu ƙuntatawa a kan motsa jiki, amma menene ainihin waɗannan? Wani binciken da yake kallon wannan tambaya daidai ya gano cewa mafi yawan damuwa da suka shafi:
- Kwayar cutar Cardiac - Adadin jinin zuciyarka da farashin zuciyarka
- Tsarin iyakokin ventilatory - Karfin ƙaruwa na numfashi ko numfashin waɗanda suke numfashi
- Cushewar jiki - Idan ba a yi amfani da ita ba, zai iya ɗaukar lokaci don samun siffar
Kwararka zai iya yin aiki tare da waɗannan daga cikin waɗannan ƙuntatawa don taimaka maka ka zaɓi irin aikin motsa jiki zai iya tasiri, da kuma taimaka maka ka san yadda zaku iya ƙara aikin ku.
Neman Motsa jiki don Gudanarwa
A matsayinka na ƙarshe, nazarin ya gaya mana cewa mutanen da ke da cystic fibrosis, musamman ma yara da matasa, sun fice daga shirye-shiryen motsa jiki da yawa da yawa. Yana iya zama da kyau a bincika hanyoyi da mutane ba tare da cystic fibrosis sun kasance tare da shirye-shirye na ayyukan su ba. Ga wasu ra'ayoyi:
- Rika kocin likita ko mai horar da jiki.
- Bincika kayan likita da kwaskwarima mafi kyau don wayarka.
- Nemi samfurin wasan kwaikwayo. Yin la'akari da wani mutum zai iya taimaka maka ka ci gaba da aikin motsa jiki ko da lokacin da kake so ka daina kanka.
- Bincika aikace-aikacen apple watch activity app.
- Dubi waɗannan shawartan motsa jiki na motsa jiki.
- Yi amfani da wasan kwaikwayo na wasan kwaikwayo (waɗannan an sami ainihin tasiri don saduwa da zane-zane na mutanen da ke da cystic fibrosis.)
- Don samun dancin kwarewa, karanta game da wasu sanannun mutane da ke da cystic fibrosis wadanda suka taka kwallon kafa, kwando, ko wasan kwallon kafa.
- Ƙara koyo game da ilimin motsa jiki na motsa jiki, da kuma abin da yake kiyaye mu.
Gaba na Ƙasa a kan Yin Kwarewa da Fibrosis
A bayyane yake cewa motsa jiki zai iya samar da amfani mai yawa ga mutanen da ke zaune tare da cystic fibrosis. Bugu da ƙari, duk da haka, motsa jiki ya kamata a ci gaba akai-akai domin ya zama tasiri.
Yi ɗan lokaci don tunani game da nau'in aikin jiki wanda ke dadin daɗi. Waɗanne nau'i na motsa jiki kuke sa ku farin ciki? Shin akwai wasu ayyuka da zasu iya kashe tsuntsaye biyu masu magana da dutse daya? Alal misali, akwai wani aiki wanda zai fitar da ku kuma ya ba ku damar yin hulɗa tare da wasu? Shin akwai wani aiki wanda zai iya cika wasu sha'awar da kake da shi, irin su aikin lambu? (Na'am, aikin lambu yana ƙidaya a matsayin aikin jiki.)
Da zarar kun yi la'akari da ayyukan da kuka fi so, ku zauna tare da likitanku kuma kuyi magana game da yadda za ku yi wannan aikin cikin aminci cikin matsalolin cutarku.
Hanya ne kawai hanya daya don inganta lafiyar ku da cystic fibrosis. Yi ɗan lokaci don bincika waɗannan shawarwari akan rayuwa mai cikakken rayuwa tare da cystic fibrosis .
> Sources:
> Carbonera, R., Vendrusculo, F., da M. Donadio. Amsawa na jiki a lokacin wasan kwaikwayo tare da Wasan bidiyo a cikin marasa lafiya tare da Cystic Fibrosis: Binciken Tsaro. Magunguna na numfashi . 2016. 119: 63-69.
> Cox, N., Alison, J., da kuma A. Holland. Ayyuka don inganta aikin jiki a cikin mutane da fibrosis. Cochrane Database of Manyan Labarai . 2013. (12): CD009448.
> Gruet, M., Troosters, T., da kuma S. Verges. Tsarin Tsarin Kwayoyin Tsarin Kwayoyin Tsari na Cystic Fibrosis: Ilimin Kimiyya, Harkokin Ciwon Gida da Amsawa ga Ayyukan Kwayoyin lafiya. Journal of Cystic Fibrosis . 2017 Mar 2. (Epub gaba da bugu).
> Urquhart, D., da F. Vendrusculo. Nazarin Clinical na gwaje-gwaje na Kwalejin Kasuwanci na Cutar Ebola a Cutar Fibrosis na Cystic da Abubuwan Dama don Tattaunawa na Kwalejin. Pediatric Respiratory Reviews . 2015 Oktoba 13. (Epub gaba na buga).