Ungamisa njani ukukhohlela ebusuku

Umxholo

• Iingcebiso ezi-4 zokuMisa ukukhohlela ebusuku
• 1. Ukunyusa umqala
• 2. Ukugcina iindlela zomoya zicocekile
• 3. Kunqande umoya owomileyo ngaphakathi
• 4. Gcina indlu icocekile
• Yintoni eyenza ukukhwehlela kube kubi ebusuku

Ukuzinzisa ukukhwehlela ebusuku, kunokuba ngumdla ukuthatha amanzi, thintela umoya owomileyo kwaye ugcine amagumbi endlu ehlala ecocekile, kuba ngale ndlela kunokwenzeka ukugcina umqala uhlanjululwe kwaye uphephe izinto ezinokuthi zithandise kwaye zenze mandundu ukukhohlela.

Ukukhwehlela ebusuku kukhusela umzimba, owona msebenzi uphambili kukususa izinto zangaphandle kunye neemfihlo ezivela kumatshini wokuphefumla. Le ukhohlokhohlo ungakhululekanga kwaye uyadinisa, kodwa ingasonjululwa ngamanyathelo alula.

Nangona kunjalo, kubalulekile ukuba ubonane nogqirha xa umntu engakwazi ukulala ngenxa yokukhohlela, xa ukukhohlela kuxhaphake kakhulu kwaye kwenzeka ngaphezulu kweentsuku ezi-5 ngeveki okanye xa kukhatshwa yiphlegm, umkhuhlane okanye ezinye iimpawu ezinokubonisa into ethe chatha. ezinzulu., njengokukhohlela kwegazi.

Iingcebiso ezi-4 zokuMisa ukukhohlela ebusuku

Yintoni enokwenziwa ukunqanda ukukhwehlela ebusuku ngabantu abadala nabantwana yile:

1. Ukunyusa umqala

Ukuthatha amanzi okusela kwiqondo lobushushu bendlu okanye ukusela iti efudumeleyo xa ukukhohlela kuvela, kunokuba ngumdla wokumisa ukukhwehlela ebusuku. Oku kuya kugcina umlomo kunye nomqala wakho uhlanjululwe ngakumbi, oku kunceda ukunciphisa umkhuhlane wakho owomileyo. Ubisi olufudumeleyo oluswiti kunye nobusi lunokuba lukhetho olufanelekileyo, olunokukunceda ukuba ulale ngokukhawuleza, kuba ilwa nokungalali. Funda ngezinye iindlela zokunyanga ukhohlokhohlo ekhaya.

2. Ukugcina iindlela zomoya zicocekile

Ukongeza ekuthinteleni i-phlegm ngokuthatha onke amanyathelo afanelekileyo, kubalulekile ukunqanda ukuqokelelwa kweemfihlo eziqinileyo ngaphakathi kwempumlo, ngokuyicoca nge-swab emanzi yomqhaphu, umzekelo. Kunokuba lunomdla ukwenza i-nebulization okanye uthathe ithuba lokusebenzisa umphunga oshushu ukusuka kwibhafu ukuvuthela impumlo yakho ukuze icace. Funda indlela yokuhlamba impumlo ukuze uvule impumlo.

3. Kunqande umoya owomileyo ngaphakathi

Ukuze indlu ibe nomoya omileyo omncinci, kuyacetyiswa ukuba ushiye i-emele yamanzi kufuphi nefeni okanye isixhobo somoya. Enye into enokwenzeka kukumanzisa itawuli ngamanzi ashushu kwaye uyiyeke esitulweni, umzekelo.

Sebenzisa isixhobo sokufudumeza umoya kunokuba luncedo, kwaye inokusetyenziselwa ukwenza iaromatherapy, ethomalalisa isikhohlela kwaye inike ivumba elimnandi ngaphakathi ezindlini. Indlela eyenziwe ngokwakho yokufezekisa le mpembelelo inye kukubeka i-2 ukuya kwi-4 yehla ioyile ebalulekileyo oyikhethileyo kwisitya, uyigcwalise ngamanzi ashushu kwaye umphunga usasaze kumagumbi endlu.

4. Gcina indlu icocekile

Isikhohlela esomileyo nesicaphukisayo sihlala sihambelana nolunye uhlobo lokungezwani nokuphefumla, ukugcina ikhaya lakho nendawo yokusebenzela zicocekile kwaye zilungelelaniswe ngawo onke amaxesha kunokwenza umahluko, kuthoba isikhohlela. Ezinye iingcebiso ezinokukunceda zezi:

• Gcina indlu ingena umoya, uvula iifestile xa kunokwenzeka;
• Susa izilwanyana ezifakiweyo, amalengalenga kunye neerali endlwini;
• Coca indlu yonke imihla, ngaphandle kokusebenzisa izinto ezinukisayo;
• Susa izinto ezigqithisileyo kunye namaphepha, ikakhulu phantsi kweebhedi, iisofa kunye neekhabhathi ezingaphezulu;
• Gcina imithwalo noomatrasi kwizigqubuthelo ezichasayo;
• Beka oomatrasi nemiqamelo elangeni nanini na kunokwenzeka;
• Guqula iipilo kunye nemithwalo ngamathuba athile kuba ziqokelela uthuli olunobungozi empilweni.

La manyathelo kufuneka amkelwe njengendlela yokuphila entsha kwaye ke kufuneka agcinwe kubo bonke ubomi.

Yintoni eyenza ukukhwehlela kube kubi ebusuku

Ukukhohlela ebusuku kunokubangelwa ngumkhuhlane, ukubanda okanye i-aleji, umzekelo. Ukukhwehlela ebusuku kuyacaphukisa kwaye kugqithisile, kwaye kunokwenza ukuba kube nzima ukulala, kuba xa umntu elele phantsi, ukufunxa kwemithombo yomoya kuba nzima ngakumbi, kuthanda ukwanda kwayo kunye nokukhuthaza ukukhwehlela. Oonobangela abaphambili bokukhohlela ebusuku, okuchaphazela ngakumbi abantwana, zezi:

• Ukungabikho komzimba okufana nesifuba okanye i-rhinitis;
• Usulelo lwamva nje lwentsholongwane kwindlela yokuphefumla, enjengomkhuhlane, ukubanda okanye inyumoniya;
• Ubukho bemizimba yamanye amazwe ngaphakathi kwempumlo, ezinje ngeembotyi zembona okanye iithoyi ezincinci;
• Ukuphefumla umsi okanye umphunga onokubangela izicubu zempumlo nomqala;
• Ukuxhalaba ngokweemvakalelo, ukoyika ubumnyama, ukoyika ukulala wedwa;
• I-Gastro-oesophageal reflux: xa ukutya kubuya esiswini kuye kwisisu, kucaphukisa umqala.

Esinye isizathu esinokubangela ukukhwehlela ebusuku kukunyuka kwe-adenoids, isakhiwo sokukhusela phakathi kwempumlo nomqala, okuthanda ukuqokelela kweemfihlo.