Ukuphefumla nzulu emva kotyando

Emva kotyando kubalulekile ukuthatha inxaxheba ebonakalayo ekubuyiseni kwakho. Umboneleli wakho wezempilo unokucebisa ukuba wenze imithambo yokuphefumla ngokunzulu.

Abantu abaninzi baziva bebuthathaka kwaye bebuhlungu emva kotyando kunye nokuphefumla kakhulu kunokuba kungonwabisi. Umboneleli wakho unokucebisa ukuba usebenzise isixhobo ekuthiwa sisikhuthazi somoya. Ukuba awunaso esi sixhobo, usenokuziqhelanisa nokuphefumla ngokunzulu wedwa.

Kungathathwa la manyathelo alandelayo:

• Hlala nkqo. Inokukunceda ukuhlala emaphethelweni ebhedi kunye neenyawo zakho ezijinga ecaleni. Ukuba awukwazi ukuhlala ngoluhlobo, phakamisa intloko yebhedi yakho phezulu kangangoko unako.
• Ukuba ukusika utyando (ukusikwa) kusesifubeni okanye esiswini, kungafuneka ubambe umqamelo ngokuqinileyo ngaphezulu kokuqunjelwa. Oku kunceda kwezinye zeengxaki.
• Thatha ukuphefumla okuqhelekileyo okumbalwa, emva koko uthathe kancinci, kunye nokuphefumlela ngaphakathi.
• Gcina umoya wakho malunga nemizuzwana emi-2 ukuya kwemi-5.
• Cotha kwaye kancinci uphefumle ngomlomo wakho. Yenza u "O" imilo ngemilebe yakho njengoko uphefumla, njengokucima amakhandlela omhla wokuzalwa.
• Phinda-phinda kalishumi ukuya kwali-15 amaxesha, okanye amaxesha amaninzi njengoko ugqirha okanye umongikazi ekuxelele.
• Yenza le mithambo yokuphefumla ngokunzulu njengoko kuyalelwe ngugqirha wakho okanye ngumongikazi.

Iingxaki zemiphunga - imithambo yokuphefumla ngokunzulu; Iinyumoniya - imithambo yokuphefumla ngokunzulu

Ngaba i-Nascimento Junior P, i-Modolo NS, i-Andrade S, i-Guimaraes MM, i-Braz LG, i-El Dib R. Inkuthazo ye-spirometry yokuthintela iingxaki zangemva kokusebenza kotyando kuqhaqho oluphezulu lwesisu. Isiseko sedatha yeCochrane Sys Rev. Ngo-2014; (2): CD006058. IINKCUKACHA: 24510642 www.ncbi.nlm.nih.gov/pubmed/24510642.

I-Kulaylat MN, iDayton MT. Iingxaki zotyando. Ku: Townsend CM Jr, Beauchamp RD, Evers BM, Mattox KL, ii-eds. Incwadi yeSabiston yoNyango: Isiseko sebhayiloji yoQeqesho lwangoku. Umhla we-20. IPhiladelphia, PA: Elsevier; Ngo-2017: isahluko 12.

• Emva kotyando