Qhov o pob qij txha txhaws (ua rau thaj tsam cov leeg ntshiv sib ntsib thiab pob qij txha sib koom ua ke) tuaj yeem tshwm sim los ntawm ntau yam xwm txheej thiab kab mob, suav nrog cov noob caj noob ces (tej zaum feem ntau tshwm sim), rog rog, mob ntshav qab zib, kub siab, mob plawv, thiab lymphedema. Kev kho kom txo qis lossis daws qhov teeb meem no feem ntau yog txiav txim los ntawm qhov ua rau. Cov pob qij txha o tshwm sim los ntawm kev mob nkeeg yuav tswj tau ntau dua li qhov tshwm sim los ntawm noob caj noob ces.
Kauj ruam
Ntu 1 ntawm 5: Txheeb Xyuas Qhov Ua rau
Kauj Ruam 1. Teem caij nrog koj tus kws kho mob
Yog tias koj pob taws xav tias tuab lossis o txawv txav (tshwj xeeb yog nws tau tshwm sim sai li sai tau), teem sijhawm nrog koj tus kws kho mob. Tus kws kho mob yuav tshuaj xyuas koj txhais taw, pob taws, thiab ob txhais ceg. Ib qho ntxiv, tus kws kho mob kuj tseem yuav nug txog koj tsev neeg keeb kwm kev noj zaub mov, noj zaub mov zoo, thiab kev ua neej nyob, thiab ntsuas koj cov ntshav siab lossis kuaj ntshav kom kuaj hauv chav kuaj ntshav (txhawm rau txheeb xyuas qib roj cholesterol). Tom qab ntawd, tus kws kho mob yuav txiav txim seb qhov ua rau ua rau koj pob qij txha me me (xws li qhov hnyav nce lossis edema vim siv ntsev ntau dhau), lossis cuam tshuam nrog teeb meem kev noj qab haus huv (xws li ntshav tsis zoo lossis mob plawv). Txawm li ntawd los, cov kws tshaj lij tsis yog cov kws paub txog kab mob ko taw lossis ntshav ntws. Yog li, tom qab qhov kev xeem no, koj yuav raug xa mus rau tus kws tshaj lij.
- Genetically, qee tus poj niam muaj pob qij txha pob qij txha loj dua/pob txha thiab cov leeg ntshiv tuab. Ob yam no tsis tuaj yeem kho yam tsis muaj kev phais.
- Txawm hais tias kev rog rog cuam tshuam nrog cov rog ntau hauv lub cev, cov rog feem ntau tsim rau ntawm lub ntsej muag, plab, pob tw, thiab ncej qab, tsis yog hauv pob taws.
Kauj Ruam 2. Mus ntsib kws tshaj lij
Yog tias koj tus kws kho mob xav tias koj lub pob qij txha o cuam tshuam nrog cov teeb meem ncig, xws li cov hlab ntshav tsis txaus (teeb meem nrog cov leeg uas ua rau ntshav thiab lwm yam kua kom sib sau hauv pob taws thiab taw ntawm koj txhais taw), koj tuaj yeem raug xa mus rau tus kws phais plawv.. Lub caij no, yog tias qhov ua rau o tuaj yeem xav tias yog kev cuam tshuam nrog cov tshuaj hormones (xws li cov tshuaj insulin qis uas qhia tias muaj ntshav qab zib), koj tuaj yeem raug xa mus rau tus kws endocrinologist. Yog tias xav tias muaj kab mob hauv lub plawv (piv txwv li lub plawv tsis ua haujlwm), koj yuav xav mus ntsib kws kho plawv.
- Vascular ultrasound yog txheej txheem kho mob tsis mob uas tso cai rau cov kws kho mob los tshuaj xyuas qhov ua haujlwm ntawm cov leeg leeg thiab cov hlab ntsha hauv qis qis.
- Tus kws kho paj hlwb kuj tseem tuaj yeem pab txheeb xyuas teeb meem pob taws.
Kauj Ruam 3. Nrhiav kev txheeb xyuas qhov tseeb thiab nkag siab qhov laj thawj
Nco ntsoov nug koj tus kws kho mob kom piav qhia txog kev kuaj tus kab mob, tshwj xeeb yog qhov ua rau (yog tias ua tau), ntxiv rau muab kev kho mob ntau yam rau koj. Yog tias koj tus kws kho mob hais tias koj tsis muaj teeb meem kev noj qab haus huv thiab koj pob luj taws loj dua li ib txwm vim yog caj ces thiab lub cev, koj yuav tsum mob siab rau lees txais koj lub cev thiab kev noj qab haus huv tag nrho, nrog rau kev sim txo kev txhawj xeeb txog koj lub pob taws yuav zoo li cas. Lub cev zoo thiab qhov loj tuaj yeem hloov pauv, tab sis tsuas yog hauv qee qhov txwv.
- Hom nqaij leeg thiab cov qauv pob txha yog cov xeeb ceem. Yog li poob phaus thiab ua haujlwm koj cov leeg nqaij tej zaum yuav tsis muaj txiaj ntsig ntau rau pob luj taws.
- Tshawb nrhiav ntau yam ua rau pob taws tuab hauv internet. Txoj kev ntawd, koj tuaj yeem paub seb koj yuav xaiv txoj kev kho mob twg hauv tsev. Txawm li cas los xij, nco ntsoov tias koj ib txwm siv qhov chaw saib xyuas kev noj qab haus huv zoo/chaw kho mob raws li xa mus.
Ntu 2 ntawm 5: Tiv Thaiv Kab Mob Vascular
Kauj Ruam 1. Sim qhia koj ob txhais ceg ntau dua
Taug kev, jogging, thiab caij tsheb kauj vab yog qee qhov kev tawm dag zog kom quab yuam cov ceg qis kom cog lus. Yog tias cov ntshav ncig hauv koj ob txhais ceg tsis zoo vim muaj teeb meem cov hlab ntshav los yog cov dej ntws tawm (ib qho ua rau muaj ntshav tsis txaus), qoj ib ce ntawm cov ceg qis zoo li qhov no tuaj yeem muab cov txiaj ntsig zoo li lub plawv thib ob thaum nws nthuav cov leeg thiab pab rov ntshav ntshav rov qab los rau hauv. kev ncig
- Yog tias koj txiav txim siab mus dhia, xaiv qhov chaw uas muaj qhov chaw mos dua (xws li nyom) thiab hnav khau nrog lub ncoo zoo. Txwv tsis pub, koj tuaj yeem tso koj pob taws ntawm qhov pheej hmoo ntawm txhaws lossis ua rau nws raug mob, thiab vim li ntawd, ua rau muaj teeb meem hnyav dua.
- Ncab pob qij txha thiab qis txhais ceg kuj tseem tuaj yeem txhim kho cov ntshav thiab cov ntshav ncig.
Kauj Ruam 2. Xav txog kev noj cov tshuaj thim ntshav
Kev txhaws ntawm cov kua (edema) nyob ib puag ncig pob qij txha tuaj yeem tshwm sim los ntawm cov kab mob hauv lub cev, uas tshwm sim thaum cov hlab ntsha me me uas nqa ntshav mus rau ob txhais ceg maj mam nqaim lossis ua thaiv los ntawm cov quav hniav ntawm phab ntsa hlab ntshav (kab mob hu ua atherosclerosis). Yog tias cov ntshav tsis tuaj yeem ua haujlwm tau zoo, cov ntaub so ntswg hauv cov leeg thiab pob taws yuav tsis tau txais cov pa txaus thiab lwm yam khoom noj thiab thaum kawg tawg. Nyob rau tib lub sijhawm, cov leeg thiab pob taws yuav ua rau mob. Kev siv cov tshuaj thim ntshav (feem ntau yog cov tshuaj yuav tshuaj) tuaj yeem tiv thaiv cov quav hniav hauv cov hlab ntshav nrog rau txhim kho cov ntshav ncig thiab txhim kho ntshav siab.
- Cov tshuaj ua kom ntshav qis uas feem ntau pom zoo yog tshuaj aspirin thiab warfarin (Coumadin).
- Cov quav hniav hauv cov hlab ntsha yog tsim los ntawm cov roj (cholesterol). Yog li, cov qib roj cholesterol zoo tuaj yeem pab tiv thaiv atherosclerosis.
Kauj Ruam 3. Siv cov thom khwm compression
Cov thom khwm ntim tau tuaj yeem yuav online, ntawm cov khw muag khoom kho mob, lossis tseem tuaj yeem muab tam sim ntawd los ntawm tus kws tshwj xeeb dawb yog tias koj tau kuaj pom tias muaj kab mob vascular. Cov thom khwm thom khwm no tuaj yeem txhawb nqa cov leeg thiab cov hlab ntshav yog li txo qhov o/edema thiab txhim kho cov ntshav ncig.
- Tsa koj ob txhais ceg thaum so, saib TV, lossis ua haujlwm hauv computer kuj tseem tuaj yeem pab txhim kho cov ntshav ntws los ntawm koj ob txhais ceg los ntawm kev txo qhov cuam tshuam ntawm lub ntiajteb txawj nqus. Txoj hauj lwm zaum yuav zoo dua.
- So hauv caug thiab pob taws hauv Epsom ntsev tov tuaj yeem txo qhov mob thiab o.
Ntu 3 ntawm 5: Kev kov yeej kev rog
Kauj Ruam 1. Poob qhov hnyav los ntawm kev tawm dag zog
Yog tias koj pob taws o vim yog kev xav, sim kom poob phaus tseem tuaj yeem pab ua kom koj pob taws qis thiab txhim kho koj txoj kev noj qab haus huv tag nrho (suav nrog txo koj txoj kev pheej hmoo ntawm kev mob plawv thiab mob hlab ntsha tawg). Nyob ntawm seb koj rog npaum li cas, koj yuav tsum tau pib ua haujlwm qoj ib ce uas tsis ua rau koj pob qij txha lossis lwm cov pob qij txha hauv koj txhais ceg, xws li caij tsheb kauj vab lossis ua luam dej. Thaum koj qhov hnyav tau nqis mus rau qib nyab xeeb, sim ua qhov hnyav hnyav xws li taug kev lossis dhia ntawm lub trampoline me me, uas tseem tuaj yeem txhim kho cov ntshav ncig hauv ob txhais ceg thiab taw.
- Cov phiaj xwm qoj ib ce rau cov neeg rog yuav tsum tau saib xyuas los ntawm kws kho mob.
- Feem ntau cov rog yuav pib txo los ntawm lub ntsej muag thiab plab. Yog li, ua siab ntev kom txog thaum cov rog pib poob qis hauv thaj chaw pob taws.
- Xav txog kev sim ua haujlwm uas ntxiv dag zog rau koj lub plab hlaub (xws li nce ntaiv) yam tsis ua rau cov leeg loj. Kev hais txog cov duab ntawm cov leeg leeg leeg yuav ua rau ntu no zoo dua.
Kauj Ruam 2. Poob qhov hnyav los ntawm kev txo cov calories kom tsawg
Ntxiv nrog rau kev tawm dag zog lub plawv, tseem sim txo koj cov calories txhua hnub. Cov neeg feem coob uas tsis muaj zog tsuas xav tau txog 2,000 calories rau txhua qhov txheej txheem hauv lub cev thaum muab lub zog rau kev tawm dag zog txhua hnub. Los ntawm kev txo koj cov calories kom tsawg los ntawm 500 calories hauv ib hnub, koj tuaj yeem poob txog 2 kg ntawm cov nqaij rog hauv ib hlis.
- Zaub xam lav ua los ntawm cov zaub ntsuab thiab cov zaub ntsuab yog qhov kev xaiv zoo los pab ua kom poob phaus vim tias lawv muaj calories tsawg, tab sis muaj cov khoom noj muaj txiaj ntsig zoo thiab nplua nuj hauv fiber ntau, ua rau lawv puv heev. Txawm li cas los xij, nco ntsoov txo cov kua ntses.
- Kev haus dej ntau ntau kuj tseem zoo rau kev poob phaus vim tias nws tsis muaj calories thiab tuaj yeem txo qhov qab los noj mov.
Kauj Ruam 3. Xav txog liposuction
Yog tias koj muaj teeb meem tso cov roj los ntawm koj lub pob taws, teem sijhawm nrog kws phais mob vascular lossis kws phais neeg kom zoo nkauj los tham txog liposuction, uas tuaj yeem tshem tawm cov rog. Vim nws qhov xwm txheej, kev phais yuav tsum tsuas yog siv los ua qhov kawg los kho qhov o ntawm pob taws, tab sis tsis yog thawj zaug vim nws zoo li yooj yim. Ntxiv rau liposuction, tus kws phais kuj tseem tuaj yeem tsim cov pob txha thiab cov leeg nyob hauv qab plab thiab pob taws.
Xyuas kom koj nkag siab txhua qhov kev pheej hmoo ntawm kev phais, xws li kev tsis haum tshuaj loog, kis kab mob, thiab ntshav hnyav
Ntu 4 ntawm 5: Kev kov yeej Dej Dej
Kauj Ruam 1. Txo kev noj ntsev
Kev noj zaub mov muaj ntsev ntau ua rau lub cev nqaij daim tawv o o vim tias sodium hauv ntsev yuav nqus dej los ntawm cov ntshav ntshav mus rau ib puag ncig qhov chaw ib puag ncig, ua rau o o hu ua edema. Lub ntsej muag, tes, thiab taw/pob taws yog thaj chaw uas feem ntau cuam tshuam los ntawm kev noj zaub mov ntsev ntau. Feem ntau cov khoom noj tiav yog nplua nuj nyob hauv sodium. Yog li, ua ntej rau kev noj cov nqaij thiab cov khoom noj tshiab.
- Cov kaus poom kua txiv lws suav, kua ntses salsa, crackers, thiab zaub zaub yog cov sodium ntau heev. Koj cov sodium txhua hnub yuav tsum yog 1,500-2,300 mg.
- Kev noj zaub mov muaj sodium tsawg qhia los ntawm kws kho mob yog hu ua DASH noj.
Kauj Ruam 2. Ua siab ntev yog tias koj cev xeeb tub
Kev xeeb tub tsis tsuas yog ua rau hnyav nce uas cuam tshuam rau pob taws, nws tseem ua rau cov ntshav tsis zoo thiab hloov pauv cov tshuaj hormones uas feem ntau ua rau cov kua dej nyob qis qis. Yog tias koj txhawj xeeb txog o ntawm koj pob taws thaum cev xeeb tub, sim txo koj cov sodium kom tsawg. Tsis tas li, sim tos kom txog thaum koj yug menyuam thiab pom tias koj lub pob taws rov qab mus rau qhov qub.
- Taug kev ntawm qhov nrawm thiab nce koj ob txhais ceg thaum zaum yuav pab txo qhov o ntawm koj pob taws thaum cev xeeb tub.
- Nco ntsoov tias edema tuaj yeem tshwm sim thiab ploj mus ntawm nws tus kheej tom qab lub cev ntas.
Kauj Ruam 3. Tsis txhob haus cawv ntau dhau, tshwj xeeb yog npias
Kev haus cawv ntev tuaj yeem ua rau lub txiav thiab lub siab vim nws muaj tshuaj lom. Kev puas tsuaj rau lub siab yuav cuam tshuam nrog nws lub luag haujlwm los tsim cov enzymes thiab txheej txheem cov amino acids, ua rau lub cev qhuav dej (khaws cia) hauv lub cev. Cawv kuj tseem muaj cov piam thaj hauv qab cov calories (tshwj xeeb tshaj yog thaum sib xyaw nrog cov dej qab zib), yam tsis muaj lwm cov as-ham uas tuaj yeem ua rau hnyav nce. Ib qho ntxiv, muaj ntau hom npias uas tseem muaj cov ntsiab lus sodium ntau.
- Hloov chaw, txiav txim siab haus cawv uas muaj txiaj ntsig zoo rau lub cev cov hlab ntshav.
- Tsis txhob yuav txiv laum huab xeeb thiab pretzels tau txais kev pab hauv qee qhov khoom noj vim tias lawv muaj ntsev ntau heev.
Ntu 5 ntawm 5: Xaiv Cov Khaub Ncaws Ua Kom Qaug Me Me
Kauj Ruam 1. Hnav ris ntev
Trousers tuaj yeem npog cov pob qij txha o thiab ua rau koj ob txhais ceg zoo li lub cev yuag. Cov ris ntev nrog txiav dav yuav zoo dua vim tias lawv tsis lo rau pob taws. Tsis txhob hnav cov ris luv lossis ris ntauv txhav uas nyob saum lub hauv caug ntev.
Ntev tiab thiab tiab tseem tuaj yeem ua rau koj saib zoo nkauj dua. Nco ntsoov xaiv daim tiab thiab tiab ntev tshaj lub pob taws
Kauj Ruam 2. Xaiv lub duav hauv siab
Lub duav duav hauv siab yuav ua rau koj ob txhais ceg tshwm sim ntev dua, ua rau koj lub pob taws zoo li yuag. Sim ntev, lub duav siab lossis daim tiab.
Kauj Ruam 3. Xaiv cov luj taws loj
Pob luj taws loj tuaj yeem ua rau koj pob taws kom pom zoo dua. Tsis txhob hnav cov khau siab siab (stilettos) vim lawv yuav ua rau koj pob taws kom pom loj dua.
Kauj Ruam 4. Tsis txhob khau nrog hlua
Cov khau uas muaj cov hlua pob taws yuav tsuas ua rau thaj chaw no pom ntau dua. Hloov chaw, xaiv khau uas npog koj lub pob taws, xws li khau siab lossis khau taw taw uas tuaj yeem ua rau koj ob txhais ceg tshwm sim ntev dua.
Kauj Ruam 5. Siv cov khoom siv los kos xim rau lwm qhov
Yog tias koj tseem xav hnav luv lossis khau khiab khiab mis, sim ntxiv cov khoom ntxiv. Cov khoom siv tawv tawv xws li hnab tes, tsom iav, thiab cov hniav nyiaj hniav kub yuav kos tib neeg lub qhov muag ntawm koj lub cev sab saud, kom deb ntawm koj pob taws.
Lub tswv yim
- Tsom ntsoov rau koj qhov kev tawm dag zog hauv ib cheeb tsam tshwj xeeb yuav tsis txaus los pab koj poob phaus. Lub caij no, kev tawm dag zog kom huv tuaj yeem pab koj poob pob taws hnyav dua li tsuas yog qhia koj txhais taw tshwj xeeb.
- Kev qhia hnyav yog feem ntau pab tau rau qhov hnyav dua li kev tawm dag zog lub plawv.
- Cov tshuaj estrogen uas muaj nyob hauv cov tshuaj tiv thaiv menyuam yaus tuaj yeem ua rau pob qij txha thiab ob txhais ceg ntawm qee tus poj niam.
