Iindlela ezi-5 zokugcina imiphunga yakho isempilweni kwaye iphelele

Umxholo

• 1. Musa ukutshaya okanye uyeke ukutshaya
• 2. Zilolongele ukuphefumla nzima
• 3. Kuphephe ukuchanabeka kwizinto ezingcolisayo
• 4. Thintela usulelo
• 5. Phefumla nzulu
• Ukuthatha

Uninzi lwabantu lufuna ukuba sempilweni. Kunqabile, nangona kunjalo, ukuba bacinga ngokukhusela kunye nokugcina impilo yemiphunga yabo.

Lixesha lokuba utshintshe. Ngokutsho kwe, izifo ezinganyangekiyo zokuphefumla ezisezantsi- kubandakanya isifo esinganyangekiyo semiphunga (i-COPD) kunye ne-asthma- zazingunobangela wesithathu okhokelela ekufeni ngo-2010.

Faka umhlaza wemiphunga, kwaye amanani anyuka. Umbutho weAmerican Lung Association (ALA) uthi umhlaza wemiphunga ngoyena nobangela uphambili wokubulawa ngumhlaza emadodeni nakwabasetyhini. Kuqikelelwa ukuba abantu abangama-158,080 baseMelika kulindeleke ukuba bafe kuyo ngo-2016.

Inyani yile yokuba imiphunga yakho, njengentliziyo yakho, amalunga, kunye namanye amalungu omzimba wakho, indala ngexesha. Banokuba bhetyebhetye kancinci kwaye baphulukane namandla abo, anokwenza kube nzima ngakumbi ukuphefumla. Kodwa ngokwamkela imikhwa ethile esempilweni, ungayigcina ngcono impilo yemiphunga yakho, kwaye uyigcine isebenza ngokukuko nakwiminyaka yakho yobudala.

1. Musa ukutshaya okanye uyeke ukutshaya

Mhlawumbi sele uyazi ukuba ukutshaya kwandisa umngcipheko womhlaza wemiphunga. Kodwa ayisosiso kuphela isifo esinokubangela. Ngapha koko, ukutshaya kunxulunyaniswa nezifo ezininzi zemiphunga, kubandakanya neCOPD, idiopathic pulmonary fibrosis, kunye nesifuba. Ikwenza nezi zifo ziqine. Abatshayayo kunokwenzeka ukuba babhubhe kwi-COPD kunabantu abangatshayiyo, umzekelo.

Qho xa utshaya umdiza, uphefumlela amawaka emichiza kwimiphunga yakho, kubandakanya inikotini, icarbon monoxide, kunye netela. Ezi tyhefu zonakalisa imiphunga yakho. Zandisa i-mucus, zenze kube nzima ngakumbi kwimiphunga yakho ukuzicoca, kunye nokucaphukisa kunye nokutshisa izicwili. Ngokuthe ngcembe, iindlela zakho zomoya zimxinwa, zisenza kube nzima ukuphefumla.

Ukutshaya kukwabangela ukuba imiphunga ikhule ngokukhawuleza. Ekugqibeleni, iikhemikhali zinokutshintsha iiseli zemiphunga ukusuka kwinto eqhelekileyo ukuya kumhlaza.

Ngokwe-, ngaphezulu kwamaxesha e-10 uninzi lwabemi base-US bafe ngaphambi kwexesha ngenxa yokutshaya icuba kunokuba bafe kuzo zonke iimfazwe ezaliwa yi-US ngembali yayo. Ukongeza, ukutshaya kubangela malunga neepesenti ezingama-90 zokufa komhlaza wamaphaphu emadodeni nakwabasetyhini. Baninzi abasetyhini ababulawa ngumhlaza wemiphunga unyaka nonyaka kunokuba babulawa ngumhlaza wamabele.

Nokuba umdala kangakanani okanye kudala utshaye, ukuyeka kunganceda. I-ALA ithi kwisithuba nje seeyure ezili-12 zokuyeka, inqanaba lekhabhon monokside egazini lakho liyehla liqheleke. Kwiinyanga nje ezimbalwa, umsebenzi wakho wemiphunga uqala ukuphucula. Kungaphelanga nonyaka, umngcipheko wesifo sentliziyo osisiqingatha sesiqingatha sowokutshaya. Kwaye kuya kuba ngcono kokukhona uhlala ungatshayi.

Ukuyeka ngokuqhelekileyo kuthatha imizamo emininzi. Akululanga, kodwa kufanelekile. Ukudibanisa iingcebiso kunye namayeza kunokuba yeyona ndlela ingcono yokuphumelela, ngokwengxelo ye-Arhente yoPhando lwezeMpilo kunye noMgangatho.

2. Zilolongele ukuphefumla nzima

Ngaphandle kokuphepha icuba, ukwenza imithambo rhoqo yeyona nto ibalulekileyo onokuyenza ngempilo yemiphunga yakho. Njengokuba umthambo ugcina umzimba wakho ukwimo entle, ugcina nemiphunga yakho ikwimo entle.

Xa usenza umthambo, intliziyo yakho ibetha ngokukhawuleza kwaye nemiphunga isebenza nzima. Umzimba wakho ufuna ioksijini engakumbi yokuhambisa izihlunu zakho. Imiphunga yakho inyusa umsebenzi wayo wokuhambisa ioksijini ngelixa ikhupha enye icarbon dioxide.

Ngokwangoku kutshanje, ngexesha lokuzilolonga, ukuphefumla kwakho kuyanda ukusuka kwizihlandlo ezili-15 ngomzuzu ukuya kumaxesha angama-40 ukuya kuma-60 ngomzuzu. Yiyo loo nto kubalulekile ukuba wenze umthambo rhoqo owenza ukuba uphefumle nzima.

Olu hlobo lokuzivocavoca lubonelela ngokusebenza kakuhle kwimiphunga yakho. Izihlunu eziphakathi kweembambo zakho ziyanda zize zisebenze, kwaye iingxowa zomoya ezingaphakathi emiphungeni yakho zisebenza ngokukhawuleza ukutshintshisa ioksijini zenze icarbon dioxide. Okukhona usenza umthambo, kokukhona imiphunga yakho isebenza kakuhle.

Ukudala imiphunga eyomeleleyo, esempilweni ngokwenza umthambo kukunceda ukuba uxhathise ukwaluphala kunye nezifo. Nokuba uphuhlisa isifo semiphunga phantsi kwendlela, umthambo uyanceda ukunciphisa inkqubela phambili kwaye kukugcina usebenza ixesha elide.

3. Kuphephe ukuchanabeka kwizinto ezingcolisayo

Ukubonakaliswa kukungcola emoyeni kunokonakalisa imiphunga yakho kwaye kukhawuleze ukuguga. Xa besebancinci kwaye bomelele, imiphunga yakho inokuxhathisa ngokulula ezi tyhefu. Njengoko usiya ukhula, nangona kunjalo, baphulukana nokunye kokuchasana kwaye babe sesichengeni sosulelo kunye nezifo.

Nika imiphunga yakho ikhefu. Ukunciphisa ukubonwa kwakho kangangoko unakho:

• Kulumkele ukutshaya okutshaya, kwaye uzame ukungaphumi phandle ngexesha lokungcola komoya okuphezulu.
• Kuphephe ukuzilolonga kufutshane nezithuthi ezininzi, njengoko unokuwukhupha umoya.
• Ukuba uchanabeke kwizinto ezingcolisayo emsebenzini, qiniseka ukuba uthatha onke amanyathelo okhuseleko. Imisebenzi ethile kulwakhiwo, imigodi, kunye nolawulo lwenkunkuma inokunyusa umngcipheko wokuchaphazeleka kukungcola okubangelwa ngumoya.

IKhomishini yoKhuseleko lweMveliso yabathengi yase-US inika ingxelo yokuba ungcoliseko ngaphakathi ngaphakathi lubi kakhulu kunangaphandle. Oko, kunye nenyaniso yokuba uninzi lwabo bachitha ixesha elininzi ezindlwini kwezi ntsuku, lonyusa ukubekeka engcolisweni lwangaphakathi.

Nazi ezinye iingcebiso zokunciphisa ukungcola kwangaphakathi:

• Yenza ikhaya lakho libe yindawo engenamsi.
• Vuthulula ifanitshala kunye ne-vacuum kube kanye ngeveki.
• Vula ifestile rhoqo ukonyusa umoya womoya ongaphakathi.
• Gwema izinto zokuhlaziya zomoya kunye namakhandlela anokukutyhila kwiikhemikhali ezongezelelweyo ezifana ne-formaldehyde kunye ne-benzene. Endaweni yoko, sebenzisa i-aromatherapy diffuser kunye neeoyile eziyimfuneko ukuze uve ivumba lomoya ngokwendalo.
• Gcina ikhaya lakho licocekile kangangoko. Umngundo, uthuli, kunye nesilwanyana sasekhaya sinokungena kwimiphunga yakho kwaye kubangele ukucaphuka.
• Sebenzisa iimveliso zokucoca zendalo xa kunokwenzeka, kwaye uvule ifestile xa usebenzisa iimveliso ezenza umphunga.
• Qinisekisa ukuba unabalandeli abaneleyo, ukukhupha ii-hood, kunye nezinye iindlela zokungenisa umoya kulo lonke ikhaya lakho.

4. Thintela usulelo

Usulelo lunokuba yingozi ngakumbi kwimiphunga yakho, ngakumbi njengoko uneminyaka yobudala. Abo sele benesifo semiphunga njengeCOPD ikakhulu basemngciphekweni wokosuleleka. Nabantu abadala abasempilweni, banokukhula ngokulula inyumoniya ukuba abalumkanga.

Eyona ndlela yokuphepha ukusuleleka kwimiphunga kukugcina izandla zakho zicocekile. Hlamba rhoqo ngamanzi ashushu kunye nesepha, kwaye uphephe ukubamba ubuso bakho kangangoko kunokwenzeka.

Sela amanzi amaninzi kwaye utye iziqhamo nemifuno emininzi- ziqulathe izakha-mzimba ezinceda ukomeleza amajoni akho omzimba.

Hlala usesikhathini kunye nokugonywa kwakho. Fumana umkhuhlane unyaka nonyaka, kwaye ukuba uneminyaka engama-65 okanye ngaphezulu, fumana ugonyo lwe-pneumonia ngokunjalo.

5. Phefumla nzulu

Ukuba ufana nabantu abaninzi, uthatha umoya ongekho nzulu kwisifuba sakho, usebenzisa isahlulo esincinci semiphunga yakho. Ukuphefumla nzulu kunceda ukucoca imiphunga kwaye kudala utshintsho olupheleleyo lweoksijini.

Kwisifundo esincinci esapapashwa kwi, abaphandi babeneqela lamavolontiya ali-12 enza imithambo yokuphefumla enzulu kangangemizuzu emi-2, 5, kunye nemizuzu eli-10. Bavavanya umsebenzi wokuvolontiya wemiphunga ngaphambi nasemva kokuzivocavoca.

Bafumanise ukuba kukho ukwanda okukhulu kubungakanani bemisebenzi emva kwemizuzu emi-2 kunye nemi-5 yokuphefumla okunzulu. Umthamo obalulekileyo lelona nani liphezulu lomoya amavolontiya anokuwukhupha kwimiphunga yabo. Abaphandi bagqiba kwelokuba ukuphefumla okunzulu, nokuba kuyimizuzu nje embalwa, kuluncedo ekusebenzeni kwemiphunga.

I-ALA iyavuma ukuba imithambo yokuphefumla inokwenza imiphunga yakho isebenze ngakumbi. Ukuzama ngokwakho, hlala kwindawo ethe cwaka, kwaye uphefumle kancinci ngeempumlo zodwa. Emva koko phefumlela ngaphandle okungenani kabini ubude ngomlomo wakho. Inokukunceda ukubala ukuphefumla kwakho. Umzekelo, njengoko uphefumlela phezulu ukubala 1-2-3-4. Ke xa uphuma, ubale 1-2-3-4-5-6-7-8.

Ukuphefumla kancinci kuphuma esifubeni, kunye nokuphefumla okunzulu kuvela esiswini, apho i-diaphragm yakho ihleli khona. Qaphela ukuba isisu sakho siyenyuka kwaye siwe njengoko uziqhelisa.Xa usenza le mithambo, unokufumana uziva uxinezelekile kwaye ukhululeke ngakumbi.

Ukuthatha

Zama ukufaka le mikhwa mihlanu suku ngalunye: Yeka ukutshaya, wenze umthambo rhoqo, ukunciphisa ukubekeka engozini ekungcoleni, kuthintele usulelo, kwaye uphefumle nzulu. Ngokugxininisa amandla akho kule misebenzi, unokunceda ukugcina imiphunga yakho isebenze ngokugqibeleleyo ebomini.