Kutheni ndincwina kakhulu kwaye kuthetha ntoni?

Umxholo

• Ukuncwina kakhulu
• Ngaba kulungile okanye akulunganga ukuncwina?
• Izizathu ezinokubangela
• Uxinzelelo
• Ixhala
• Uxinzelelo
• Iimeko zokuphefumla
• Nini ukubona ugqirha
• Umgca wezantsi

Ukuncwina luhlobo lomphefumlo omde, onzulu. Iqala ngokuphefumla okuqhelekileyo, emva koko uthathe umoya wesibini ngaphambi kokuba uphume.

Sihlala sidibanisa ukuncwina kunye neemvakalelo ezinje ngoncedo, usizi, okanye ukudinwa. Ngelixa ukuncwina kungadlala indima kunxibelelwano nakwimvakalelo, kukwabalulekile ngokwasemzimbeni ukugcina ukusebenza kakuhle kwemiphunga.

Kodwa kuthetha ntoni xa uncwina kakhulu? Ngaba ayonto imbi leyo? Qhubeka ufunda ukuze ufumane okungakumbi.

Ukuncwina kakhulu

Xa sicinga ngokuncwina, kuhlala kunxulunyaniswa nokuhambisa imood okanye imvakalelo. Ngokomzekelo, ngamanye amaxesha sisebenzisa ibinzana elithi “ukuphefumla uncwina.” Nangona kunjalo, uninzi lwethu uncwina. Oko kuthetha ukuba asilawuli xa zisenzeka.

Ngokomndilili, abantu bavelisa malunga ne-12 yokuncwina okuzenzekelayo kwiyure enye. Oko kuthetha ukuba uyancwina malunga nemizuzu emi-5. Oku kuncwina kuveliswa kwisistim yengqondo ngamaseli emithambo-luvo.

Ithetha ntoni into xa uncwina kaninzi? Ukonyuka kokuncwina kunokudityaniswa nezinto ezimbalwa, ezinje ngemeko yakho yeemvakalelo, ngakumbi ukuba uziva uxinezelekile okanye uxhalabile, okanye imeko yokuphefumla.

Ngaba kulungile okanye akulunganga ukuncwina?

Ngokubanzi, ukuncwina kulungile. Idlala indima ebalulekileyo ekusebenzeni kwemiphunga yakho. Kodwa ikwenza njani ngokuchanekileyo oku?

Xa uphefumla ngokwesiqhelo, iingxowa zomoya ezincinci emiphungeni yakho, ezibizwa ngokuba yi-alveoli, ngamanye amaxesha zinokuwa ngokukhawuleza. Oku kunokuchaphazela kakubi ukusebenza kwemiphunga kunye nokunciphisa utshintsho lwerhasi olwenzeka apho.

Ukuncwina kunceda ukuthintela ezi ziphumo. Ngenxa yokuba impefumlo enkulu kangaka, ukuncwina kungasebenza ukubuyisela kwakhona uninzi lwealveoli yakho.

Kuthekani ngokuncwina ngaphezu kwesiqhelo nangona? Ukuncwina okugqithisileyo kunokubonisa ingxaki engunobangela. Oku kunokubandakanya izinto ezinje ngemeko yokuphefumla okanye uxinzelelo olungalawulwayo okanye uxinzelelo.

Nangona kunjalo, ukuncwina kunokunika isiqabu. Kufunyenwe ukuba ukuncwina okungaphezulu kwenzekile kwiimeko zoncedo kunakwimeko zoxinzelelo. Kubonakalisiwe ukuba ukuphefumla okunzulu, njengokuncwina, kunokunciphisa uxinzelelo kubantu abanolwazelelelo ngoxinzelelo.

Izizathu ezinokubangela

Ukuba ufumanisa ukuba uncwina kakhulu, zininzi izinto ezinokubangela oko. Apha ngezantsi, siza kuvavanya ezinye zezinto ezinokubangela iinkcukacha.

Uxinzelelo

Uxinzelelo lunokufumaneka kwindalo yonke. Banokubandakanya uxinzelelo lomzimba olufana nokuba sentlungwini okanye ingozi yomzimba, kunye noxinzelelo lwengqondo onokuziva ngaphambi koviwo okanye udliwanondlebe lomsebenzi.

Xa ufumana uxinzelelo lomzimba okanye lwengqondo, utshintsho oluninzi lwenzeka emzimbeni wakho. Oku kunokubandakanya ukubetha kwentliziyo okukhawulezayo, ukubila, kunye nokuphazamiseka kokugaya ukutya.

Enye into enokwenzeka xa uziva uxinezelekile kuyakhawulezisa okanye ukuphefumla ngokukhawuleza, okanye i-hyperventilation. Oku kunokukwenza uzive uphefumla kwaye kunokuhamba kunye nokunyuka kokuncwina.

Ixhala

Ngokophando, ukuncwina okugqithisileyo kunokudlala indima kwezinye iingxaki zoxinzelelo, kubandakanya ukuphazamiseka kwengqondo, uxinzelelo lwasemva koxinzelelo (PTSD), kunye ne-phobias. Kodwa akucaci ukuba ukuncwina okugqithisileyo kunegalelo kwezi ngxaki okanye luphawu lwazo.

Kuphandwe ukuba ukuncwina okungapheliyo kunxulunyaniswa nemeko yempilo yomzimba. Nangona kungekho mbutho wachongwayo, abaphandi bafumanise ukuba iipesenti ezingama-32.5 zabathathi-nxaxheba ngaphambili behlelwe sisiganeko esibuhlungu, ngelixa iipesenti ezingama-25 zazinengxaki yoxinzelelo okanye esinye isifo sengqondo.

Uxinzelelo

Ukongeza kukuziva uxinzelelo okanye unxunguphalo, sinokuvelisa ukuncwina ukubonisa ezinye iimvakalelo ezingalunganga, kubandakanya usizi okanye ukuphelelwa lithemba. Ngenxa yoku, abantu abanexinzelelo banokuncwina rhoqo.

Isetyenzisiweyo isixhobo esincinci sokurekhoda ukuvavanya ukuncwina kwabathathi-nxaxheba be-13 abane-rheumatoid arthritis. Bafumanise ukuba ukuncwina okwandileyo kunxulunyaniswa kakhulu namanqanaba abathathi-nxaxheba woxinzelelo.

Iimeko zokuphefumla

Ukuncwina okwandayo kunokwenzeka kunye neemeko ezithile zokuphefumla. Imizekelo yezo meko ibandakanya isifuba kunye nesifo esinganyangekiyo semiphunga (COPD).

Ukongeza ekuncwineni okwandileyo, ezinye iimpawu-ezinje ngehyperventilation okanye uziva ngathi ufuna ukuthatha umoya ongaphezulu- zinokwenzeka.

Nini ukubona ugqirha

Ukonyusa ukuncwina kunokuba luphawu lweemeko ezifuna unyango. Yenza idinga nogqirha wakho ukuba ufumana ukuncwina okugqithisileyo ngayo nayiphi na kwezi zinto zilandelayo:

• ukuphefumla okufutshane okuphathelene okanye okungahambelaniyo nobudala bakho okanye inqanaba lomsebenzi
• uxinzelelo olunzima ukukhulula okanye ukulawula
• Iimpawu zoxinzelelo, kubandakanya ukuziva usoyika okanye uxinezelekile, unengxaki yokujonga, kwaye ufumana ubunzima ekulawuleni iingxaki zakho
• iimpawu zoxinzelelo, kubandakanya iimvakalelo eziqhubekayo zosizi okanye ukungabi nathemba, ukwehla kwenqanaba lamandla, kunye nelahleko yomdla kwizinto owawukonwabele ngaphambili
• iimvakalelo zoxinzelelo okanye zoxinzelelo eziqala ukuphazamisa umsebenzi wakho, isikolo, okanye ubomi bakho
• iingcinga zokufa okanye ukuzibulala

Umgca wezantsi

Ukuncwina kunomsebenzi obalulekileyo emzimbeni wakho. Isebenza ukubuyisela kwakhona i-alveoli ethe yancipha ngexesha lokuphefumla kwesiqhelo. Oku kunceda ukugcina ukusebenza kwemiphunga.

Ukuncwina kunokusetyenziselwa ukuhambisa iimvakalelo ezahlukeneyo. Ezi zinokuhluka ukusuka kwiimvakalelo ezilungileyo njengokukhululeka kunye nolwaneliseko kwiimvakalelo ezingalunganga njengosizi kunye noxinzelelo.

Ukuncwina okugqithisileyo kunokuba ngumqondiso wempilo engaphantsi. Imizekelo inokubandakanya amanqanaba oxinzelelo anyukayo, uxinzelelo olungalawulekiyo okanye uxinzelelo, okanye imeko yokuphefumla.

Ukuba uqaphele ukwanda kokuncwina okwenzeka kunye nokuphefumla kancinci okanye iimpawu zoxinzelelo okanye uxinzelelo, jonga ugqirha wakho. Banokusebenza ngokusondeleyo kunye nawe ukufumanisa nokunyanga imeko yakho.