Yonke into kufuneka uyazi malunga nokuHamba

Umxholo

• Oonobangela abaqhelekileyo bokonyuka
• Kwenzeka ntoni kwi-ofisi kagqirha
• Ukuchonga unobangela wokukrala
• Unyango ukhetho lokuncipha
• Ukuthintela ukungcungcutheka

Ushwankathelo

Ukudakumba, utshintsho olungaqhelekanga kwilizwi lakho, yimeko eqhelekileyo edla ngokuba namava ngokudibana nomqala owomileyo okanye okrwemayo.

Ukuba ilizwi lakho lirhabaxa, unokuba nomgangatho ombi, obuthathaka, okanye omoya kwilizwi lakho ekuthintela ekwenzeni izandi ezigudileyo.

Olu phawu luhlala luvela kumbandela ngeentambo zezwi kwaye kunokubandakanya ilarynx evuthayo (ibhokisi yelizwi). Oku kwaziwa njenge laryngitis.

Ukuba unesifo sokuzingisa esiqhubekayo esingaphezulu kweentsuku ezili-10, funa unyango kwangoko, njengoko unokuba kwimeko enzulu yonyango.

Oonobangela abaqhelekileyo bokonyuka

Ukurhaxwa kaninzi kubangelwa lusulelo lwentsholongwane kwindawo yokuphefumla ephezulu. Ezinye izinto eziqhelekileyo ezinokubangela, ukufaka isandla, okanye ukwenza mandundu imeko yakho zibandakanya:

• isisu se-asidi esiswini
• ukutshaya icuba
• ukusela i-caffeine kunye neziselo ezinxilisayo
• ukukhwaza, ukucula ixesha elide, okanye ukusebenzisa kakubi imisipha yezwi
• Ukungabikho komzimba
• Ukusezela izinto ezinobungozi
• ukukhohlela kakhulu

Oonobangela abambalwa abaqhelekileyo bokungakhathali kubandakanya:

• iipolyps (ukukhula okungaqhelekanga) kwiintambo zezwi
• umqala, umqala, okanye umhlaza wemiphunga
• umonakalo emqaleni, njengokufakwa kwetyhubhu yokuphefumla
• Ubuntombi obufikisayo (xa ilizwi liba nzulu)
• ayisebenzi kakuhle idlala lengqula
• i-thoracic aortic aneurysms (ukudumba kwenxalenye ye-aorta, owona mthambo mkhulu use entliziyweni)
• iimeko zemithambo-luvo okanye izihlunu ezenza buthathaka ukusebenza kwebhokisi yelizwi

Kwenzeka ntoni kwi-ofisi kagqirha

Ngelixa ukungxola ngesiqhelo akuyiyo imeko engxamisekileyo, inokudibaniswa neemeko ezithile zonyango ezinzulu.

Thetha nogqirha wakho ukuba ukungcungcutheka kwakho kube yinto eqhubekayo, ehlala ngaphezulu kweveki enye emntwaneni kunye neentsuku ezili-10 zabantu abadala.

Yiya kugqirha kwangoko ukuba ukudinwa kuhamba kunye nokutswina (emntwaneni) kunye nobunzima bokuginya okanye ukuphefumla.

Ukungakwazi ukuthetha ngequbuliso okanye ukudibanisa izivakalisi ezihambelanayo kunokubonisa imeko enzulu yonyango.

Ukuchonga unobangela wokukrala

Ukuba ufika kwiofisi kagqirha wakho okanye kwigumbi likaxakeka kwaye ufumana ubunzima bokuphefumla, indlela yokuqala yonyango inokuba kukubuyisela amandla akho okuphefumla.

Ugqirha wakho unokukunika unyango lokuphefumla (usebenzisa imaski) okanye ufake ityhubhu yokuphefumla kwindlela yakho yomoya ukukunceda ekuphefumleni.

Ugqirha wakho uya kufuna ukuthatha uluhlu lweempawu zakho kunye nembali yonyango oluchanekileyo ukufumanisa unobangela.

Banokubuza malunga nomgangatho kunye namandla elizwi lakho kunye nexesha kunye nexesha leempawu zakho.

Ugqirha wakho unokubuza malunga nezinto eziba mandundu imeko yeempawu zakho, ezinje ngokutshaya nokumemeza okanye ukuthetha ixesha elide. Baya kujongana naziphi na iimpawu ezongezelelweyo, ezifana nomkhuhlane okanye ukudinwa.

Ugqirha wakho uya kuvavanya umqala wakho ngesipili esincinci kunye nesincinci ukuze akhangele nakuphi na ukudumba okanye ukungaqheleki.

Ngokuxhomekeka kwiimpawu zakho, banokuthatha inkcubeko yomqala, baqhube uthotho lwefilimu ye-X-ray yomqala wakho, okanye bacebise nge-CT scan (olunye uhlobo lweX-ray).

Ugqirha wakho unokuthatha isampulu yegazi lakho ukuze abale inani elipheleleyo legazi. Oku kuvavanya iiseli ezibomvu nezimhlophe zegazi, iplatelet, kunye namanqanaba e-hemoglobin.

Unyango ukhetho lokuncipha

Landela ezinye iindlela zokuzinakekela ukunceda ukunciphisa ukungcola:

• Phumla ilizwi lakho iintsuku ezimbalwa. Kuphephe ukuthetha nokukhwaza. Musa ukusebeza, njengoko oku kunene kuzikhathaza ngakumbi iintambo zakho zezwi.
• Sela amanzi amaninzi. Ulwelo lunokuzikhupha ezinye zeempawu zakho kwaye lumanzise umqala wakho.
• Gwema i-caffeine kunye notywala. Banokuwomisa umqala wakho kwaye benze mandundu ukudumba.
• Sebenzisa i-humidifier ukongeza ukufuma emoyeni. Inokukunceda uvule indlela yakho yomoya kwaye unciphise ukuphefumla.
• Thatha ishawa eshushu. Umphunga ovela kwishawari uya kunceda uvule iindlela zakho zomoya kwaye ubonelele ukufuma.
• Yeka okanye unciphise ukutshaya kwakho. Umsi uyoma uze ucaphukise umqala wakho.
• Thambisa umqala wakho ngokufunxa i-lozenges okanye itshungama. Oku kuvuselela amathe kwaye kunokunceda ukuthomalalisa umqala wakho.
• Susa izinto ezibangelwa kukungabikho komzimba kummandla wakho. Izigulo zee-aleji zihlala zisiba mandundu okanye zibangele ukuphakama.
• Sukusebenzisa ii-decongestants kukungahambi kakuhle kwakho. Banokuqhubeka nokucaphukisa kwaye bomise umqala.

Yiya kugqirha wakho ukuba la mayeza asekhaya awanciphisi ixesha lokukrala kwakho. Ugqirha wakho uya kuba nakho ukunceda ukufumanisa unobangela weempawu zakho kunye nonyango olululo.

Ukuba unesifo esinganyamezelekiyo nesinganyangekiyo, imeko yonyango engxamisekileyo inokuba ngunobangela. Ukungenelela kwangethuba kunokuhlala kuyiphucula imbonakalo yakho.

Ukuchonga nokunyanga unobangela wokungagungqi kwakho okuqhubekayo kunokuthintela imeko yakho ukuba iye isiba mandundu kunye nokunciphisa nawuphi na umonakalo kwizintambo zomlomo okanye emqaleni.

Ukuthintela ukungcungcutheka

Unokuthatha amanyathelo aliqela ukunqanda ukuphamba. Ezinye iindlela zothintelo ezinokukunceda ukhusele iintambo zakho zezwi zidweliswe apha ngezantsi.

• Yeka ukutshaya kwaye uphephe ukutshaya. Ukuphefumla umsi kunokubangela ukucaphuka kwemisipha yezwi kunye nengqula kwaye unokuwomisa umqala wakho.
• Hlamba izandla zakho rhoqo. Ukurhaxwa kaninzi kubangelwa sisifo sokuphefumla kwintsholongwane. Ukuhlamba izandla kuya kunceda ukuthintela ukusasazeka kweentsholongwane kwaye kukugcine usempilweni.
• Hlala hydrated. Phuza iiglasi zamanzi ezisibhozo ngosuku. Ulwelo lunciphisa incindi emqaleni kwaye luyigcine ifumile.
• Kulumkele ulwelo olutshabalalisa umzimba wakho. Oku kubandakanya iziselo ezine-caffeine kunye neziselo ezinxilisayo. Banokusebenza njenge-diuretics kwaye babangele ukuba ulahlekelwe ngamanzi.
• Zama ukumelana nomnqweno wokucoca umqala wakho. Oku kunokunyusa ukudumba kweentambo zakho zezwi kunye nokucaphuka okupheleleyo emqaleni wakho.