Izindlela Zemvelo Ezi-6 Zokuphefumula

-Delile

• 1. Phuza iziphuzo ezifudumele
• 2. Donsa umoya omanzi
• 3. Yidla izithelo nemifino ngaphezulu
• 4. Yeka ukubhema
• 5. Zama ukulandela ukuphefumula komlomo
• 6. Ungazivocavoci esimweni sezulu esibandayo nesomile
• Izimpawu eziyisixwayiso
• Okubalulekile

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Yini ebangela ukuqhuma?

Ukuqhaqhazela kusho umsindo onempempe ophakeme owenzeka lapho uphefumulela ngaphakathi noma ngaphandle. Kubangelwa ukuqiniswa kwemigwaqo yakho yomoya.

Izindlela zakho zokuphefumula zingaqina ngenxa:

• komzimba
• ukutheleleka
• imithi ethile
• isifuba somoya
• isifo se-reflux se-gastroesophageal
• isifo esingapheliyo sokuvimbela kwamaphaphu (COPD)
• noma yini ebangela ukuvuvukala noma ukuvuvukala ezindleleni zakho zomoya

Uma ungaqiniseki ukuthi yini ebangela ukuqhuma kwakho, yenza i-aphoyintimenti nodokotela wakho ukukhipha noma yiziphi izimo ezidinga ukwelashwa ngokushesha. Ngaphezu kwanoma yikuphi ukwelashwa nemithi kadokotela ayincomayo, kunezindlela zokwelapha zasekhaya eziningana ezingakusiza ushaye kancane.

1. Phuza iziphuzo ezifudumele

Uma izimpawu zakho zokuvutha zibangelwa yi-mucous epayipini lakho lomoya, ezinye iziphuzo ezifudumele zingasiza. Ukuphuza itiye elenziwe ngamakhambi noma ngisho namanzi afudumele kungasiza ekuqedeni noma iyiphi i-mucus enenkani. Ukuhlala u-hydrated kubalulekile nganoma yiluphi uhlobo lokuminyana.

2. Donsa umoya omanzi

Ukuhogela umoya omanzi noma umusi kusebenza ngendlela efanayo nokuphuza iziphuzo ezifudumele. Kungasiza ukukhulula isiminyaminya namafinyila ezindleleni zakho zomoya, kwenze kube lula ukuphefumula. Thatha eshaweni esishisayo, esishisayo umnyango uvaliwe noma usebenzise umswakama ekhaya. Ungazama futhi ukuchitha isikhathi esithile egumbini lesitimu. Vele uqiniseke ukuthi ugwema umoya owomile, oshisayo we-sauna.

Thenga izinto zokuthambisa.

3. Yidla izithelo nemifino ngaphezulu

Ezinye izimo zokuphefumula ezingapheli zingaholela ezimpawu ezifana nokuvunguza. Abaphenyi bathola okuningi nangaphezulu ngendima edlalwa umsoco ekulawuleni lezi zimpawu. Ucwaningo olukhona luthole ukuthi uvithamini C angaba nomphumela wokuvikela ohlelweni lokuphefumula. Kodwa-ke, izifundo ezibuyekeziwe zibuye ziphakamise ukuthi ukudla ukudla okunovithamini C omkhulu kubonakala kusebenza kakhulu kunokuthatha isengezo sikavithamini C.

Zama ukufaka okunye kokudla okulandelayo ekudleni kwakho ukuze uvune izinzuzo ze-vitamin C:

• isipinashi
• i-broccoli
• utamatisi
• upelepele wensimbi
• amawolintshi

Lokhu kubuyekezwa futhi kuphawule ukuxhumana okukhona phakathi kwempilo yokuphefumula ethuthukisiwe kanye nokudla okunamavithamini D no-E. Ungathola uvithamini D ku:

• imikhiqizo yobisi
• inyama ebomvu
• izinhlanzi ezinamafutha, njenge-swordfish noma i-salmon
• izikhupha zamaqanda

Ungathola uvithamini E ku:

• imbewu ye-sunflower
• ama-alimondi
• isipinashi
• Ibhitela lamantongomane

Ucwaningo olushicilelwe ngo-2013 luphakamisa nokuthi i-ginger entsha iqukethe izinto ezingasiza ukulwa namagciwane athile ohlelo lokuphefumula. Zama ukwenza itiye lakho elisha le-ginger ukuhlanganisa izinzuzo zalezi zinhlanganisela nalezo zokuphuza iziphuzo ezifudumele. Lokhu kungenzeka kube wusizo uma ukuvunguza kwakho kungenxa yokutheleleka ngegciwane.

4. Yeka ukubhema

Ngaphezu kokucasula imigwaqo yakho yomoya, ukubhema kungaholela ezimeni ezibucayi ezibangela ukuvutha kwe-COPD, kufaka phakathi i-emphysema ne-bronchitis engapheli.

Ukubhema intuthu kagwayi nakho kungadala ukushaywa umoya kwabanye, ikakhulukazi izingane. Ngokusho kwabantwana, izingane ezivezwa intuthu kagwayi zisengozini enkulu yokuhlaselwa yisifuba somoya kaningi nezifo zokuphefumula kakhulu kunalezo ezingadalulwanga. Funda kabanzi ngezindlela ezahlukahlukene zokukhahlela lo mkhuba.

Ukugwema intuthu kusuka eziko, izoso zokudla, neminye imithombo engabhemi nakho kungasiza ekunciphiseni ukuvunguza.

5. Zama ukulandela ukuphefumula komlomo

Ukuphefumula ngomlomo okuqalekisiwe kuyindlela yokwehlisa izinga lokuphefumula nokwenza umoya ngamunye uphumelele ngokwengeziwe ngokugcina imigwaqo yomoya ivule isikhathi eside. Lapho ukuphefumula kwakho kusebenza kahle, ngeke usebenze kanzima ukuphefumula. Ngakho-ke noma yikuphi ukuphefumula okuncane kufanele kuthuthuke, futhi lokho kungasiza ukunciphisa ukuvunguza.

Ukuze usebenzise le nqubo, qala ngokuphumuza intamo namahlombe akho. Faka umoya kancane emakhaleni akho ngamacala amabili, bese ucindezela izindebe zakho kube sengathi uzoshaya ikhwela. Khipha kancane ukubala okune. Phinda lo msebenzi kaningana uze uzizwe ukhululekile. Ukuphefumula kwakho kungancipha noma okungenani kuthuthuke ngandlela thile ngemuva kokuphefumula komlomo.

6. Ungazivocavoci esimweni sezulu esibandayo nesomile

Kwabanye abantu, ukuzijwayeza isimo sezulu esomile nesibandayo kungadala ukuthi izindlela zabo zomoya ziqine. Njengoba ukuphefumula kwakho kukhuphuka, ungaqala ukushaya. Lokhu kwaziwa ngokuthi yi-bronchoconstriction ebangelwa ukuvivinya umzimba, futhi kungathinta abantu abane-asthma engapheli noma abangenayo.

Uma uhefuzela kuphela lapho uzivocavoca ezimweni ezibandayo noma ukuvuthwa kwakho kuba kubi kakhulu uma wenza kanjalo, zama ukuhambisa ukuzivocavoca kwakho endlini uma isimo sezulu sibanda. Thola amathiphu amaningi okuphatha i-asthma ebangelwa yisimo sezulu esibandayo.

Izimpawu eziyisixwayiso

Ngenkathi ukuzishayisa kungasongeli impilo, kungaba wuphawu lwezimo ezikhona. Uma unosana noma ingane encane ephefumulayo noma uma unezikhathi zokushaywa, buza kudokotela. Uma uhamba ngesivunguvungu kanye nenye yalezi zimpawu ezilandelayo, funa usizo lwezempilo oluphuthumayo:

• Umbala oluhlaza okwesibhakabhaka esikhunjeni
• ubuhlungu besifuba
• ukuphefumula okusheshayo ongeke ukwazi ukukulawula ngokuzivocavoca kokuphefumula
• inkinga yokuphefumula
• ikhanda
• isiyezi

Uma uqala ukushaya ngemuva kokuminyaniswa okuthile, uhlangabezana ne-allergen, noma ulunywa yinyosi, funa ukwelashwa okuphuthumayo ngokushesha okukhulu.

Okubalulekile

Ukuvunguza kwenzeka lapho umoya wakho uhamba kancane, ngokuvamile ekuphenduleni ukugula, ukucasuka, noma isimo esingaphansi. Kubalulekile ukusebenza nodokotela wakho uma ushaya isifuba, ngoba kungakhombisa inkinga yokuphefumula. Uma usuwenzile uhlelo lokwelashwa nodokotela wakho, ungazama ukusebenzisa amakhambi asekhaya ngaphezu kwanoma imuphi umuthi obekiwe ukuze unciphise ukushaya kwakho.