Ukuzivocavoca Ukuphefumula Ukukhulisa Amandla Emaphaphu

-Delile

• 1. Ukuphefumula okwe-diaphragmatic
• 2. Izindebe eziqalekisiwe ziphefumula
• Amathiphu okugcina amaphaphu akho enempilo

Ukubuka konke

Umthamo wamaphaphu akho ungumoya ophelele ongabanjwa amaphaphu akho. Ngokuhamba kwesikhathi, amandla ethu wamaphaphu nokusebenza kwamaphaphu ngokwejwayelekile kwehla kancane njengoba sikhula ngemuva kweminyaka yethu yama-20.

Ezinye izimo ezifana nesifo esingapheliyo se-pulmonary disease (COPD) zingasheshisa ngokuphawulekayo lokhu kuncipha komthamo wamaphaphu nokusebenza. Lokhu kuholela ekubeni nobunzima ekuphefumuleni nasekuphefumuleni okuncane.

Ngenhlanhla, kukhona izivivinyo ezingasiza ukugcina nokwandisa amandla wamaphaphu, okwenza kube lula ukugcina amaphaphu akho enempilo futhi athole umzimba wakho umoya-mpilo owudingayo.

1. Ukuphefumula okwe-diaphragmatic

Ukuphefumula nge-diaphragmatic, noma "ukuphefumula kwesisu," kuhlanganisa idayiframu, okufanele ukuthi yenze ukuphakamisa okunzima kakhulu uma kukhulunywa ngokuphefumula.

Le ndlela isiza ngokukhethekile kubantu abane-COPD, ngoba i-diaphragm ayisebenzi kangako kulaba bantu futhi ingaqiniswa. Indlela esetshenziswe kahle lapho uzizwa uphumule.

Uma une-COPD, cela udokotela wakho noma owelapha ngokuphefumula ukuthi akubonise ukuthi uwusebenzisa kanjani lo msebenzi ukuze uthole imiphumela emihle.

Ngokuya ngeCOPD Foundation, kufanele wenze lokhu okulandelayo ukuze uphefumule ngokuphefumula:

1. Khulula amahlombe akho uhlale phansi noma ulale phansi.
2. Beka isandla esisodwa esiswini sakho nesinye esifubeni sakho.
3. Faka umoya ngamakhala akho imizuzwana emibili, uzwe umoya ungena esiswini sakho futhi uzwe isisu sakho siphuma. Isisu sakho kufanele sihambe ngaphezu kwesifuba sakho.
4. Phefumulela ngaphandle imizuzwana emibili ngokusebenzisa izindebe ezilandelwe ngenkathi ucindezela isisu sakho.
5. Phinda.

2. Izindebe eziqalekisiwe ziphefumula

Ukuphefumula kwezindebe eziqalekisiwe kunganciphisa ukuphefumula kwakho, kunciphise umsebenzi wokuphefumula ngokugcina izindlela zakho zomoya zivule isikhathi eside. Lokhu kwenza kube lula ukuthi amaphaphu asebenze futhi kuthuthukise ukushintshaniswa komoya-mpilo nomoya ongcolile.

Lo msebenzi wokuphefumula uvame ukuba lula kwabaqalayo kunokuphefumula nge-diaphragmatic, futhi ungakwenza ekhaya noma ngabe akekho okubonisile ukuthi ukwenze kanjani. Kungenziwa nganoma yisiphi isikhathi.

Ukuzijwayeza inqubo yokuphefumula yezindebe ezilandelwayo:

1. Adonse umoya kancane ngamakhala akho.
2. Sula izindebe zakho, njengokungathi uphoxeka noma uzoshaya okuthile.
3. Phefumulela ngaphandle kancane ngangokunokwenzeka ngezindebe ezixoshiwe. Lokhu kufanele okungenani kuthathe isikhathi esiphindwe kabili kunalokho ebikwenze ukuphefumulela ngaphakathi.
4. Phinda.

Amathiphu okugcina amaphaphu akho enempilo

Ukuvimbela kungumuthi ongcono kakhulu, futhi ukusebenzela ukugcina amaphaphu akho enempilo kusebenza kakhulu kunokuzama ukuwalungisa ngemuva kokuthi okuthile kungahambi kahle. Ukugcina amaphaphu akho enempilo, yenza okulandelayo:

• Yeka ukubhema, gwema intuthu kagwayi noma izinto ezingakuthukuthelisa endaweni.
• Yidla ukudla okunothe ngama-antioxidants.
• Thola imigomo efana nomuthi wokugomela umkhuhlane kanye nomuthi wokugomela inyumoniya. Lokhu kungasiza ukuvimbela ukutheleleka kwamaphaphu futhi kuthuthukise impilo yamaphaphu.
• Vocavoca umzimba kaningi, okungasiza amaphaphu akho ukuthi asebenze kahle.
• Thuthukisa ikhwalithi yomoya yasendlini. Sebenzisa amathuluzi afana nezihlungi zomoya zasendlini futhi unciphise ukungcola njengamakha okufakelwa, isikhunta nothuli.