Iindlela ezi-6 zoNyango lweNdalo zokuQhotsa umzimba

Umxholo

• 1. Sela ulwelo olufudumeleyo
• 2. Tsala umoya ofumileyo
• 3. Yitya iziqhamo nemifuno
• 4. Yeka ukutshaya
• 5. Zama ukuphefumla ngomlomo
• 6. Musa ukuzilolonga kwimozulu ebandayo, eyomileyo
• Iimpawu ezilumkisayo
• Umgca wezantsi

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Yintoni ebangela ukuvutha?

Ukuvuthuza kubhekisa kwisandi sokubetha impempe esenzeka xa uphefumla okanye uphuma. Kubangelwa kukuqiniswa kweendlela zakho zomoya.

Indlela yakho yomoya iyomelela ngenxa:

• Ukungabikho komzimba
• usulelo
• amayeza athile
• umbefu
• isifo se-reflux sesisu
• isifo esinganyangekiyo semiphunga (COPD)
• Nantoni na ebangela ukudumba okanye ukudumba kwiindlela zakho zomoya

Ukuba awuqinisekanga ukuba yintoni ebangela ukuvutha kwakho, yenza idinga kunye nogqirha wakho ukulawula naziphi na iimeko ezifuna unyango kwangoko. Ukongeza kulo naluphi na unyango olugunyazisiweyo kunye nonyango olucebiswa ngugqirha wakho, kukho iindlela ezininzi zokunyanga ezinokukunceda ukuba uvuthe kancinci.

1. Sela ulwelo olufudumeleyo

Ukuba iimpawu zakho zokuvutha zibangelwa yi-mucous kwipayipi yakho yomoya, ezinye izinto ezinxilisayo ezinokukunceda. Ukusela iti yemifuno okanye amanye amanzi afudumeleyo anokunceda ekuqhekezeni nayiphi na inkungu eneenkani. Ukuhlala hydrated kubalulekile ngalo naluphi na uhlobo lokuxinana.

2. Tsala umoya ofumileyo

Ukungenisa umoya omanzi okanye umphunga usebenza ngokufanayo nokusela ulwelo olufudumeleyo. Inokukunceda ukukhulula ukuxinana kunye ne-mucus kwi-airways yakho, yenze kube lula ukuphefumla. Thatha ishawa eshushu, enomphunga ucango luvaliwe okanye usebenzise isicoci ekhaya. Unokuzama ukuchitha ixesha elithile kwigumbi elinomphunga. Qiniseka ukuba uyawuthintela umoya owomileyo, oshushu we-sauna.

Ivenkile yeendawo zokuthambisa.

3. Yitya iziqhamo nemifuno

Ezinye iimeko ezingapheliyo zokuphefumla zingakhokelela kwiimpawu ezinje ngevili. Abaphandi bafumanisa ngakumbi nangakumbi ngendima edlalwa sisondlo ekulawuleni ezi mpawu. Uphando olukhoyo lufumanise ukuba ivithamin C inokuba nefuthe lokhuselo kwinkqubo yokuphefumla. Nangona kunjalo, uphononongo luphonononge ukuba ukutya ukutya okuphezulu kwi-vitamin C kubonakala kunempumelelo kunokuthatha isongezelelo se-vitamin C.

Zama ukongeza okunye koku kutya kulandelayo ekudleni kwakho ukuze uvune izibonelelo ezinokubakho kwi-vitamin C:

• ispinatshi
• ibrokholi
• iitumato
• intsimbi ipepile
• iiorenji

Olu hlaziyo luye lwaphawula unxibelelwano olunokubakho phakathi kokuphucula impilo yokuphefumla kunye nokutya okuphezulu kwiivithamini D kunye no-E. Unokufumana ivithamin D kwi:

• iimveliso zederi
• inyama ebomvu
• iintlanzi ezinamafutha, ezinje ngefishfish okanye isalmon
• izikhupha zamaqanda

Unokufumana ivithamini E kwi:

• imbewu kajongilanga
• iiamangile
• ispinatshi
• ipeanut butter

Uphando olupapashwe ngo-2013 lukwacebisa ukuba ijinja entsha ineekhompawundi ezinokunceda ukulwa iintsholongwane ezithile kwinkqubo yokuphefumla.Zama ukwenza iti yakho entsha yejinja ukudibanisa izibonelelo zezi zinto zidibeneyo kunye nokusela iziselo ezishushu. Ezi zinto zinokuba luncedo ukuba ukuvutha kwakho kungenxa yosulelo lwentsholongwane.

4. Yeka ukutshaya

Ukongeza ekucaphukiseni umoya wakho, ukutshaya kungakhokelela kwiimeko ezinzulu ezibangela ukuvutha kwi-COPD, kubandakanya i-emphysema kunye ne-bronchitis engapheliyo.

Umsi otshaywayo onokubangela ukuvutha kwabanye, ngakumbi abantwana. Ngokutsho kwabantwana, abantwana abachaphazeleka kumsi wecuba elisemngciphekweni banomngcipheko ophezulu wokuhlaselwa sisifo sombefu ngokufuthi nangakumbi kunye nosulelo lokuphefumla kunabo bangatyhilelwanga. Funda ngakumbi ngeendlela ezahlukeneyo zokukhaba umkhwa.

Ukuphepha ukutshaya kwiindawo zomlilo, i-barbecue grills, kunye neminye imithombo yokungasebenzisi icuba kunokunceda ukunciphisa ukuvutha.

5. Zama ukuphefumla ngomlomo

Ukuphefumla komlomo oqalekisiweyo yindlela yokunciphisa isantya sokuphefumla nokwenza umoya ngamnye usebenze ngakumbi ngokugcina iindlela zomoya zivulekile ixesha elide. Xa ukuphefumla kwakho kusebenza ngakumbi, ngekhe usebenze nzima ukuphefumla. Ke nakuphi na ukuphefumla kancinci kufuneka kuphuculwe, kwaye oko kunokunceda ukunciphisa ukuvutha.

Ukuziqhelanisa nobuchule, qala ngokuphumla intamo kunye namagxa. Tsala kancinci kancinci ngempumlo yakho ubala kabini, emva koko tyikitya imilebe yakho ngokungathi uza kwenza isandi. Phefumla kancinci ukubala kane. Phinda lo msebenzi kaninzi ude uzive ukhululekile. Ukuvutha kwakho kunganciphisa okanye ubuncinci kuphuculwe emva kokuphefumla komlomo.

6. Musa ukuzilolonga kwimozulu ebandayo, eyomileyo

Abanye abantu, ukuzilolonga kwimozulu eyomileyo, ebandayo kunokubangela ukuba umoya wabo uqiniswe. Njengoko ukuphefumla kwakho kwanda, ungaqala ukubhuqa. Oku kwaziwa njenge-bronchoconstriction eyenziwe kukuzilolonga, kwaye inokuchaphazela abantu abanesifuba esinganyangekiyo.

Ukuba uyarhawuzelela kuphela xa usenza imithambo kwimeko ezibandayo okanye ukuvutha kwevili lakho kusiba kubi xa usenza, zama ukuhambisa ukuzilolonga kwakho ngaphakathi xa kubanda imozulu. Fumana iingcebiso ezingaphezulu zokulawula isifuba esibangelwa yimozulu ebandayo.

Iimpawu ezilumkisayo

Ngelixa ukuziqhayisa kungasongeli ubomi, inokuba luphawu lweemeko ezikhoyo. Ukuba unosana okanye umntwana omncinci ophefumulayo okanye ukuba unamaxesha okuphefumla, qhagamshelana nogqirha. Ukuba unamavili kunye nezinye zeempawu ezilandelayo, khangela unyango lwezonyango:

• umbala oluhlaza okwesibhakabhaka
• iintlungu zesifuba
• ukuphefumla ngokukhawuleza ongenakukulawula ngemithambo yokuphefumla
• ingxaki yokuphefumla
• intloko ebuhlungu
• isiyezi

Ukuba uqala ukuvutha emva kokukrwitsha kwinto ethile, udibana ne-allergen, okanye ulunywa yinyosi, funa unyango olungxamisekileyo ngokukhawuleza.

Umgca wezantsi

Ukuvutha kwenzeka xa umoya wakho unqabile, ngokuqhelekileyo ekuphenduleni ukugula, ukucaphuka, okanye imeko ephantsi. Kubalulekile ukusebenza nogqirha wakho ukuba uphefumla, kuba oko kunokubonisa ingxaki yokuphefumla. Nje ukuba usebenze isicwangciso sonyango nogqirha wakho, unokuzama ukusebenzisa amayeza asekhaya ukongeza kuwo nawaphi na amayeza amiselweyo okunciphisa ukubila.