Cankles, qhov kev cog lus los ntawm lo lus "calf-ankles," hais txog pob qij txha pob txha nrog lub ntsiab lus tsis zoo lossis tsis muaj qhov sib txawv los ntawm qhov qis dua ntawm cov leeg hauv plab hlaub txiav thiab pob taws sib koom pib. Cankles tsis yog lub sijhawm kho mob, tab sis yog lub sijhawm tsis raug cai feem ntau tshwj tseg rau piav qhia txog poj niam lub luj taws. Ntau yam ntawm cov xwm txheej thiab cov xwm txheej ua rau tsim cov cankles xws li cov noob caj noob ces (tej zaum muaj ntau tshaj), rog rog, ntshav qab zib, ntshav siab, mob plawv thiab mob lymphedema. Kev txo qis lossis tshem tawm cov cankles yog nyob ntawm lawv qhov ua rau. Cankles tshwm sim los ntawm kev noj qab haus huv zoo li yuav kho tau ntau dua li cov uas tau hais los ntawm caj ces yam.
Cov kauj ruam
Ntu 1 ntawm 5: Txheeb Xyuas Qhov Ua Rau
Kauj Ruam 1. Teem caij ntsib koj tus kws kho mob
Yog tias koj pom koj lub pob taws kom tuab tuab txawv (tshwj xeeb yog tias muaj kev hloov pauv sai sai), tom qab ntawd teem sijhawm teem sijhawm nrog koj tsev neeg kws kho mob. Koj tus kws kho mob yuav tshuaj xyuas koj txhais taw, pob taws thiab ob txhais ceg, nug cov lus nug txog koj tsev neeg keeb kwm, kev noj zaub mov zoo thiab kev ua neej nyob, thiab tej zaum tseem ntsuas koj cov ntshav siab lossis xa koj mus kuaj ntshav (txhawm rau ntsuas qib roj cholesterol). Koj tus kws kho mob yuav txiav txim siab yog tias koj lub cankles muaj qhov ua rau muaj txiaj ntsig zoo (xws li hnyav nce lossis o tuaj los ntawm kev noj zaub mov ntsev ntau dhau) lossis yog tias lawv cuam tshuam nrog teeb meem kev noj qab haus huv (xws li kev ncig tsis zoo lossis mob plawv). Txawm li cas los xij, koj tsev neeg tus kws kho mob tsis yog tus ko taw lossis tus kws kho mob tshwj xeeb, yog li koj yuav xav tau xa mus rau lwm tus kws kho mob nrog kev qhia tshwj xeeb ntxiv.
- Genetically, qee tus poj niam muaj cov pob txha loj dua/pob qij txha pob qij txha thiab tuab cov leeg leeg, uas tsis tuaj yeem kho tau yam tsis muaj kev phais loj.
- Kev rog rog pom tseeb suav nrog cov rog rog nyob ib ncig ntawm lub cev, tab sis lub ntsej muag, plab, pob tw thiab ncej puab yog ntau qhov chaw mus rau cov rog tso ntau dua li pob taws.
Kauj Ruam 2. Mus ntsib kws tshaj lij txog koj lub pob taws
Yog tias koj tus kws kho mob hauv tsev xav tias koj lub cankles cuam tshuam nrog cov teeb meem ntshav xws li ntshav tsis txaus (cov leeg ntshav uas ua rau cov ntshav thiab lwm yam kua dej sib sau ua ke ntawm pob taws thiab ko taw) ces koj yuav raug xa mus rau kws phais plawv rau kev sab laj. Yog tias muaj teeb meem cov tshuaj hormones (xws li qib insulin qis, uas yog qhia txog ntshav qab zib), tom qab ntawv koj tuaj yeem xa mus rau tus kws endocrinologist. Yog tias muaj teeb meem plawv (xav tias yog lub plawv tsis ua haujlwm), tom qab ntawd tus kws kho plawv yuav yog tus kws kho mob uas tsim nyog tshaj plaws los ntsib thiab kho koj qhov teeb meem.
- Vascular ultrasound yog txheej txheem tsis mob uas tso cai rau tus kws kho mob tshuaj xyuas qhov ua haujlwm ntawm cov leeg thiab cov hlab ntsha ntawm koj txhais ceg qis.
- Podiatrists yog tus kws tshaj lij ko taw uas tseem tuaj yeem pab tshawb nrhiav teeb meem pob taws.
Kauj Ruam 3. Tau txais kev kuaj mob kom raug thiab nkag siab qhov laj thawj
Nco ntsoov tias koj tau txais tus kws kho mob kom piav qhia meej txog kev kuaj mob, tshwj xeeb yog qhov ua rau (yog tias ua tau), thiab muab ntau txoj kev kho rau koj. Yog tias nws tau txiav txim siab tias koj tsis muaj teeb meem kev noj qab haus huv thiab koj cov pob qij txha loj dua li ib txwm yog los ntawm caj ces thiab lub cev hom, tom qab ntawd tsom mus rau kev lees paub lub cev thiab kev noj qab haus huv tag nrho, thaum tsis muaj kev txhawj xeeb txog qee yam tsis zoo li qhov zoo nkauj ntawm koj pob taws. Lub cev lub cev thiab qhov ntau thiab tsawg tuaj yeem hloov pauv me ntsis, tab sis tsuas yog nyob hauv qhov txwv zoo.
- Hom nqaij fiber ntau thiab cov qauv pob txha yog cov yam ntxwv tau txais, yog li poob qhov hnyav thiab ua haujlwm tawm ntawm koj cov leeg nqaij tej zaum yuav muaj kev cuam tshuam me ntsis rau koj cov cankles.
- Tshawb nrhiav ntau yam ua rau pob taws tuab hauv internet. Nws yuav muab tswv yim rau koj txog kev kho mob uas koj tuaj yeem ua tau tom tsev, tab sis ib txwm lo rau qhov chaw kho mob/chaw noj qab haus huv.
Ntu 2 ntawm 5: Tiv Thaiv Kab Mob Vascular
Kauj Ruam 1. Xyaum koj ob txhais ceg ntau dua
Taug kev, jogging thiab caij tsheb kauj vab yog txhua qhov kev tawm dag zog zoo uas ua rau koj ob txhais ceg qis qis los cog lus. Yog tias koj muaj kev ncig tsis zoo hauv koj ob txhais ceg vim ua tsis raug lossis lub qhov dej ntws tawm hauv koj cov leeg (ib qho ua rau muaj ntshav tsis txaus), tom qab ntawd qoj ib ce koj ob txhais ceg qis dua tuaj yeem ua zoo li lub plawv thib ob vim tias lawv yuav nyem cov leeg thiab pab rov qab ntshav ntshav. rov qab rau hauv kev ncig.
- Yog tias koj txiav txim siab mus dhia, tom qab ntawd khiav ntawm qhov chaw mos (xws li nyom) thiab hnav cov khau kom zoo lossis lwm yam koj ua rau muaj kev pheej hmoo ua kom puas lossis txham koj pob taws thiab pab txhawb koj cov teeb meem.
- Ncab koj lub pob taws thiab ob txhais ceg qis kuj tseem tuaj yeem txhawb cov ntshav thiab cov qog ntshav zoo.
Kauj Ruam 2. Xav txog kev noj cov tshuaj thim ntshav
Cov kua dej ntau ntxiv (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 nqa cov ntshav mus rau ob txhais ceg maj mam nqaim lossis thaiv los ntawm cov quav hniav ntau ntxiv hauv phab ntsa hlab ntshav - txheej txheem kab mob hu ua atherosclerosis. Yog tsis muaj ntshav txaus, cov nqaij ntawm ko taw thiab pob taws tsis tau txais oxygen txaus thiab lwm yam khoom noj thiab ua rau puas tsuaj. Nrog lub sijhawm, txhais taw thiab pob taws tuaj yeem ua rau mob. Kev noj cov tshuaj thinner (feem ntau yog cov tshuaj yuav tshuaj) tiv thaiv cov quav hniav hauv cov hlab ntsha thiab txhawb nqa cov ntshav kom zoo thiab ntshav siab.
- Feem ntau pom zoo kom ua kom cov ntshav thinner suav nrog tshuaj aspirin thiab warfarin (Coumadin).
- Cov quav quav quav quav muaj cov roj (cholesterol), yog li tswj cov ntshav cov qib roj cholesterol zoo tuaj yeem pab tiv thaiv kev mob atherosclerosis.
Kauj Ruam 3. Hnav cov thom khwm kom nruj
Cov thom khwm ntim tau muaj nyob online, ntawm cov khw muag khoom kho mob, lossis tej zaum koj tus kws kho mob tshwj xeeb yuav muab qee yam dawb yog tias koj kuaj pom tus kab mob vascular. Cov thom khwm thom khwm muab kev txhawb nqa rau cov leeg thiab cov hlab ntshav, uas txo cov edema / o thiab txhawb kev ncig zoo dua.
- Muab koj txhais taw tso thaum so, saib TV lossis zaum ntawm lub khoos phis tawj yuav pab nrog ntshav ntws los ntawm koj ob txhais ceg vim txo qis kev nqus ntawm lub ntiajteb txawj nqus. Kev tso tseg yog qhov zoo dua.
- So koj txhais taw thiab pob taws hauv qhov sov sov Epsom ntsev da dej tuaj yeem txo qhov mob thiab o.
Ntu 3 ntawm 5: Tiv Thaiv Kev Rog
Kauj Ruam 1. Poob qhov hnyav los ntawm kev tawm dag zog
Yog tias koj lub cankles tshwm sim los ntawm kev rog, tom qab tso qee qhov hnyav yuav tsum pab ua kom koj lub pob qij txha qis thaum kawg, ntxiv rau txhim kho koj li kev noj qab haus huv tag nrho (xws li txo qis kev pheej hmoo ntawm plawv nres thiab mob hlab ntsha tawg). Nyob ntawm koj qib kev rog, koj yuav xav pib nrog kev tawm dag zog uas tsis tso siab ntau rau koj pob taws thiab lwm yam pob qij txha, xws li ua luam dej lossis caij tsheb kauj vab. Thaum koj coj koj qhov hnyav mus rau qib nyab xeeb, ntxiv kev tawm dag zog hnyav xws li taug kev lossis thawb rau ntawm lub me me trampoline, uas tseem yuav txhawb nqa cov ntshav kom zoo dua hauv koj txhais taw thiab txhais ceg.
- Cov txheej txheem kev tawm dag zog rau cov neeg rog yuav tsum tau saib xyuas los ntawm kws kho mob.
- Kev rog feem ntau tshwm sim los ntawm lub ntsej muag thiab lub plab thaum xub thawj, yog li ua siab ntev rau cov rog kom hlawv tawm ntawm ib puag ncig koj lub pob taws.
- Txiav txim siab ua qee qhov kev qoj ib ce uas nce lub ntsiab lus ntawm koj lub plab (xws li nce ntaiv) yam tsis ua rau cov leeg loj dua. Kev txhais cov leeg ua kom zoo tuaj yeem ua rau koj pob taws kom pom zoo dua.
Kauj Ruam 2. Poob qhov hnyav los ntawm kev txo koj cov calories noj
Ntxiv rau kev tawm dag zog lub plawv, tsom mus rau txo cov calories uas koj haus txhua hnub. Cov neeg feem coob uas tsis nyob ib leeg tsuas xav tau txog 2, 000 calories hauv ib hnub los tswj hwm lawv lub cev cov txheej txheem thiab muaj lub zog txaus rau qib me me ntawm kev tawm dag zog. Txo koj cov calories kom tsawg los ntawm 500 calories txhua hnub yuav ua rau kwv yees li 4 phaus ntawm cov nqaij rog poob hauv ib hlis.
- Zaub xam lav ua nrog cov zaub ntsuab thiab cov zaub tshiab yog qhov kev xaiv zoo rau kev poob phaus vim tias lawv muaj calories tsawg, muaj cov khoom noj muaj txiaj ntsig zoo thiab muaj qhov hnyav (muaj fiber ntau), yog li lawv ua rau koj lub plab. Tsuas yog nco ntsoov mus yooj yim ntawm cov zaub xam lav.
- Kev haus dej ntau yog qhov zoo rau kev poob phaus vim tias nws tsis muaj calories thiab pab tswj koj txoj kev qab los.
Kauj Ruam 3. Xav txog liposuction
Yog tias koj muaj teeb meem poob cov rog tso nyob ib puag ncig koj pob taws, tom qab ntawd teem sijhawm sib tham nrog tus kws phais vascular lossis kho kom zoo nkauj txhawm rau tham txog kev tshem tawm cov rog ntawm liposuction. Ua kom muaj kev cuam tshuam, kev phais yuav tsum yog koj qhov kev xaiv zaum kawg los tawm tsam koj rab phom, tsis yog koj thawj qhov kev xaiv vim tias muaj peev xwm yooj yim. Ntxiv rau liposuction, tus kws phais tuaj yeem tuaj yeem txiav lossis kho cov pob txha thiab cov leeg ntawm lub plab hlaub qis 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 poob ntshav hnyav
Ntu 4 ntawm 5: Tiv Thaiv Dej Dej
Kauj Ruam 1. Txo koj cov ntsev noj kom tsawg
Cov zaub mov muaj ntsev ntau yuav ua rau cov nqaij mos puffy vim tias sodium hauv ntsev rub cov dej los ntawm cov cell mus rau qhov chaw ib puag ncig ib puag ncig, tsim ib hom o o hu ua edema. Lub ntsej muag, txhais tes thiab taw/pob taws yog thaj chaw cuam tshuam los ntawm kev noj zaub mov ntsev ntau. Cov zaub mov feem ntau ua tiav muaj sodium ntau, yog li tsom mus rau cov nqaij tshiab thiab tsim tawm.
- Cov kua txiv lws suav hauv kaus poom, salsas, crackers thiab cov zaub veg yog tshwj xeeb hauv sodium. Koj cov sodium txhua hnub yuav tsum yog ntawm 1, 500 mg thiab 2, 300 mg.
- Kev noj zaub mov muaj sodium tsawg qhia los ntawm ntau tus kws kho mob hu ua DASH noj zaub mov.
Kauj Ruam 2. Ua siab ntev yog tias koj cev xeeb tub
Kev xeeb tub tsis yog tsuas yog suav nrog qhov hnyav nce uas tuaj yeem cuam tshuam rau koj lub pob taws, tab sis kuj tseem muaj lub sijhawm tsis zoo thiab hloov pauv hauv qib hormonal, uas feem ntau txhawb nqa cov kua dej hauv ob txhais ceg. Yog li yog tias koj txhawj xeeb txog koj lub cankles thaum cev xeeb tub, tom qab ntawd koj tuaj yeem txo qis koj cov sodium kom tsawg, tab sis tsuas yog tos kom txog thaum koj yug thiab pom tias koj lub pob taws rov qab mus rau qhov qub.
- Mus rau ntawm kev taug kev nruab nrab thiab ib txwm tsa koj txhais ceg thaum koj zaum yuav pab txo qhov edema hauv koj pob taws thaum koj cev xeeb tub.
- Paub txog tias edema tuaj yeem tuaj nrog tus poj niam lub cev ntas.
Kauj Ruam 3. Tsis txhob haus cawv ntau, tshwj xeeb yog npias
Kev haus cawv ntev tuaj yeem ua rau raug mob rau daim siab thiab lub siab vim tias ethanol muaj tshuaj lom. Lub siab ua haujlwm tsis zoo ua cov enzymes thiab ua cov amino acids, uas ua rau edema (khaws dej) hauv lub cev. Kev haus cawv kuj tseem muaj txiaj ntsig zoo hauv qab cov calories (tshwj xeeb tshaj yog thaum ua ke nrog dej qab zib pop) yam tsis muaj lwm cov as-ham, uas txhawb nqa qhov hnyav nce. Npias tuaj yeem muaj teeb meem tshwj xeeb vim tias qee lub npe tseem muaj sodium ntau.
- Xav txog kev hloov mus rau cawv liab, uas yog kev noj qab haus huv rau koj cov hlab ntsha.
- Tsis txhob noj cov txiv laum huab xeeb thiab pretzels uas tau txais kev pabcuam ntawm qee qhov chaw, vim tias ob qho tib si muaj ntsev ntau heev.
Ntu 5 ntawm 5: Hnav Khaub Ncaws Kom Pom Me Me
Kauj Ruam 1. Hnav ris ntev, dav dav
Cov ris ntev yuav npog koj lub cankles thiab ua kom koj ob txhais ceg nyob rau tib lub sijhawm. Cov qauv dav-legged zoo tshaj plaws, vim tias cov no tsis khawm koj pob taws. Sim tsis txhob yuag yuag thiab cov khaub ncaws uas txiav tawm sab xis ntawm pob taws.
Cov tiab ntev thiab tiab tseem muaj qhov ua kom yuag yuag. Tsuas yog xyuas kom lawv txiav tawm ntawm pob taws, tsis yog saum nws
Kauj Ruam 2. Xaiv lub duav hauv siab
Lub duav duav hauv siab ntev dua koj ob txhais ceg, ua rau lub pob luj taws zoo dua qub. Sim ris lub duav lossis lub tiab ntev, lub duav siab.
Kauj Ruam 3. Xaiv pob luj taws
Chunky pob taws tuaj yeem ua rau cov pob taws loj saib zoo dua. Nyob deb ntawm stilettos, uas yog me thiab nyias, ua rau koj pob taws saib zoo dua hauv kev sib piv.
Kauj Ruam 4. Tsis txhob khau nrog hlua pob taws
Cov hlua pob taws yuav tsuas yog hu rau koj lub cankles. Hloov chaw, xaiv khau uas npog koj pob taws, zoo li khau siab, lossis khau nrog taw ntiv taw, uas pab ua kom koj ob txhais ceg ntev.
Kauj Ruam 5. Ua tib zoo saib lwm qhov nrog cov khoom siv ntxiv
Yog tias koj tsis xav tso cov ris luv lossis khau khiab nrog cov hlua pob taws, sim nkag mus. Cov khoom siv tawv tawv, zoo li lub hnab ntim khoom, looj tsom iav dub, thiab cov hniav nyiaj hniav kub, yuav kos lub qhov muag sab saud thiab deb ntawm koj rab phom.
Yees duab - Los ntawm kev siv qhov kev pabcuam no, qee cov ntaub ntawv yuav raug muab qhia rau YouTube
Lub tswv yim
- Hnov qhia thaj chaw kom poob phaus tsis ua haujlwm. Yog li, kev tawm dag zog koj lub cev tag nrho yuav poob qhov hnyav los ntawm koj lub pob taws nrawm dua li tsuas yog tsom mus rau kev txav chaw uas tsom koj ob txhais ceg qis.
- Cov tshuaj estrogen muaj nyob hauv cov tshuaj tiv thaiv menyuam yaus tuaj yeem ua rau o ntawm qee tus poj niam lub pob taws thiab txhais ceg.
- Kev qhia hnyav yog ib txwm zoo dua rau kev poob phaus ntau dua li kev tawm dag zog lub plawv.
