Kutheni Ukhehla Ngokwenyani emva koKwenza uMsebenzi oQinisekileyo

Umxholo

• Qala ngokuZivavanya ngokwakho
• Lindela, Ngaba ukuKhangela ukuKhwehlela kuKwenza uMbefu nje?
• Ukwazi Njani ukuba Ngokwenene Track kugula
• Indlela Yokuyiphepha
• Uphengululo lwe

Njengembaleki, ndizama ukuba ndisebenze phandle kangangoko ukuze ndilingise iimeko zosuku lomdyarho- kwaye oku ngaphandle kwento yokuba ndi) ngumhlali wedolophu kunye b) nomhlali waseNew York, oko kuthetha ukuba isiqingatha sonyaka (uninzi lonyaka?) kubanda kakhulu kwaye umoya uyadaka. (Hi ndlela leyi, uMgangatho woMoya kwiGym yakho awungekhe ucoceke nokuba kunjalo.) Kodwa nanini na xa ndisenza imbaleki enzima ngenene, ishumi kunye nokudibanisa iimayile- okanye iseshoni yekhefu elikhawulezileyo, ndiza ekhaya ndiqhekeza umphunga. Ngaphandle kwento yokuba ukukhwehlela akuhlali kuqhubeka, kuyenzeka ngokufanelekileyo. Ke ndenze kanye le nto ayifunayo umntu ofuna ukwazi: Ndibuze kuGoogle. Okothusayo kukuba, bekungekho mpendulo zininzi ezisekwe kwisayensi phaya.

Into endiyifumeneyo, nangona kunjalo, yayiyimeko eyaziwa kancinci ebizwa ngokuba "yi-track hack" okanye "umkhondo wokhohlokhohlo" kwiimbaleki, "ukhohlokhohlo lomsukelayo" kubakhweli beebhayisikile, kunye "nokuhamba ngeenyawo" kwiintlobo zangaphandle. Ukuze ndifunde ngakumbi ngale nto, ndaye ndadibana noGqirha Raymond Casciari, ugqirha wamaphaphu (lowo ngugqirha wemiphunga) kwisibhedlele iSt.Joseph eOrange, CA.Usebenze nokubulawa kweembaleki zeOlimpiki ukusukela ngo-1978, kwaye ngokungafaniyo neninzi ye-Intanethi, walubona olu hlobo lokukhohlela ngaphambili.

"Kukho iindawo ezintathu kuphela zomzimba wakho ezisebenzisana nehlabathi langaphandle: ulusu lwakho, i-GI yakho iphecana, kunye nemiphunga yakho. Kwaye imiphunga yakho inokhuseleko olubi kakhulu lwesithathu, "kuchaza uDkt Casiciari. "Imiphunga yakho intekenteke kakhulu ngokwendalo-kufuneka itshintshise ioksijini ngenwebu encinci." Oko kubenza bathande ngakumbi ukuchatshazelwa ziimeko ezahlukeneyo, kubandakanya ukuzilolonga kwakho kunye nokusingqongileyo kwangaphandle. Ngaba ukhathazekile ukuba unokuba usokola kwi-track hack? Sinayo yonke into oyifunayo kufuneka uyazi apha.

Qala ngokuZivavanya ngokwakho

Phambi kokuba uthathe nantoni na malunga nokukhohlela okubangelwa ngumthambo, uGqirha Casiciari ucebisa ukuba uzivavanye ngokwakho impilo yakho yangoku. Jonga indlela oqhuba ngayo ngokubanzi, ucebisa. Umzekelo, ukuba unefiva, kunokwenzeka ukuba unengxaki yosulelo.

Kodwa kukwakho nokubulawa kwezinye iimeko ezinokubangela olu hlobo lokukhohlela, ke uGqirha Casiciari ucebisa ukuba ungene kugqirha wakho kuqala ukuze kupheliswe naziphi na iingxaki ezinzulu zonyango. "Zibuze, 'Ngaba sisifo sentliziyo?' Ngaba unokuba nochuku? " UGqr. Casiciari uthi, kwaye uqinisekise ukuphelisa ngononophelo nayiphi na le nkxalabo yezempilo. (Thetha kwi-MD yakho malunga nokuHlengiswa koNyango kwezoNyango kwabafazi abaselula abangakulindelanga.)

Ngaba enye into ayibonayo inyuka? "I-reflux ye-Gastroesophageal (GERD) -ukukhwehlela. I-reflux ye-asidi rhoqo "-AKA i-heartburn, enokuthi ifumaneke ngenxa yezizathu ezahlukahlukeneyo, ukutya okungahambi kakuhle kufakwe-"okunyuka kwe-esophagus kubangela ukukhwehlela," kusho uDkt Casiciari. "Indlela oza kwahlula ngayo le nto ukhohlokhohlo lwembaleki, kukuba uqaphele xa ukhohlela. Isikhwehlela sembaleki siya kuhlala sikhona emva kokubhencwa kokubaleka, ngelixa ukukhwehlela okuvela eGERD kunokuba nanini na: ezinzulwini zobusuku, ubukele imuvi, kodwa nangexesha nasemva kokubaleka.

Lindela, Ngaba ukuKhangela ukuKhwehlela kuKwenza uMbefu nje?

Enye imeko ebalulekileyo yokulawula i-asthma, eyenziwa ngokungafaniyo kunye neyona nto ibaluleke ngaphezu kokukhwehlela komgijimi. I-asthma eyenziwe ngokuzivocavoca, ngokungafaniyo ne-track hack, yimeko ehlala ixesha elide ehlala ngaphaya kwemizuzu emihlanu okanye elishumi elandela iseshoni yokubila enzima. Ayisiyo kuphela ukukhwehlela okuya kuqhubeka, kodwa uya kuyinyusa-into engayi kwenzeka nge-track hack-kunye namava okuphungula ukusebenza. Ngokungafaniyo nokhohlokhohlo olulula, isifuba somoya sibangela ukuba imiphunga iphindaphindeke ngokuphindaphindiweyo, icinezele kwaye idumbe iindlela zomoya kwaye ekugqibeleni ibangele ukuhla komoya.

Ugqirha unokuvavanya isifo sombefu ngokusebenzisa isixhobo esaziwa ngokuba yi-spirometer. Kwaye ngenxa yokuba ungenayo i-asthma njengomntwana oko akuthethi ukuba ngekhe uyiphuhlise kamva ebomini. UGqirha Casciari ucacisa esithi: "Abanye abantu banesifo somzimba esinganyangekiyo. "Abazange bazi ukuba banesifo sombefu, kuba ekuphela kwento ezisa isifuba kukuvezwa kweemeko ezigabadeleyo, kubandakanya nokuzilolonga kakhulu."

Qala kunye nogqirha wakho jikelele kwezi ntlobo zovavanyo, ucebisa, kwaye ubone ingcali yemiphunga okanye umthambo we-physiologist ukuba iimpawu zakho azipheli.

Ukwazi Njani ukuba Ngokwenene Track kugula

Buyela kwisikhohlela sam: Njengoko benditshilo, iza emva kwexesha elide, ngakumbi xa kubanda okanye umoya womile. Kuvela, zombini ezo meko yiloo nto uDkt Casiciari abhekisela kuyo njenge-bronchial irritants; Ngoko ke, "i-track hack" ayikho ngaphezu kokhohlokhohlo olucaphukisayo. Kwaye ukuba uhlala kwindawo yasezidolophini, zininzi izinto ezingcolisayo emoyeni-nazo ziyacaphukisa. UGqr. Casiciari ukholelwa ukuba ndiphefumlela "i-benzenes, i-hydrocarbons engatshiyo, kunye ne-ozone," zonke ezi negalelo ekukhwehleleni. Ezinye izinto ezicaphukisayo zingabandakanya impova, uthuli, iintsholongwane, kunye neyeza. (Inyani emnandi: I-Brokholi inokuKhusela uMzimba wakho kuNgcoliseko.

Ngokunjalo, ukulandelela umkhondo kukungathandani kwe-phlegmy. "Imiphunga yakho ivelisa inwebu yokuzikhusela," utshilo uGqirha Casiciari, kwaye iyawaqhobosha amagqabantshintshi e-bronchial yakho, ebakhusela kwizinto ezinjengokubanda nomoya owomileyo. Kuyafana nokuba ubeka uVaselina emzimbeni wakho wonke ukuba uyadada, utshilo. "Ngumaleko wokhuseleko." Oko kuthetha ukuba ngelixa umkhondo wakho wokulandela umkhondo unokuba nemveliso, akukho nto ungothuswa ngayo.

Yintoni eyenza ukuba i-track hack ibe yodwa kukuba ihlala ibangelwa kukuba siyeka ukuphefumla ngeempumlo zethu (ngenxa yomzamo ogqithisileyo esiwenzayo) kwaye endaweni yoko sisebenzise imilomo yethu. Ngelishwa, impumlo yakho sisihluzo somoya esingcono kunomlomo wakho.

"Xa umoya ubetha imiphunga yakho, ngokufanelekileyo, i-100 ipesenti i-humidified kwaye ifudumala kwiqondo lokushisa lomzimba ukususela ekubeni i-mucosa ye-bronchus yakho ivakalelwa kakhulu kubanda, umoya omile," kusho uDkt Casiciari. "Impumlo yakho sisixhobo esimnandi sokufudumeza kwaye sifudumeza umoya, kodwa xa usenza umthambo ngendlela ephezulu, ndiyaqonda ukuba kunzima ukuphefumla ngeempumlo zakho," utshilo.

Ngapha koko, ukuphefumla ngomlomo wakho kuphela kunokubangela ukuba ukhohlele. "Xa uhambisa isixa esikhulu somoya nge-mucosa ye-bronchial, uyabapholisa," utshilo, ngokuchasene ngqo nesiphumo esifunekayo.

Indlela Yokuyiphepha

Okona kubaluleke kakhulu, yenza hayi bamba ibhotile Robitussin. "Oko kuyakufihla iimpawu zokukhohlela kwembaleki," utshilo uGqirha Casiciari. Kunoko, zama ukuphepha izinto ezikucaphukisayo. Ke, umzekelo, ukuba uyabaleka ebusuku, umoya ungangcoliseka ngakumbi; zama ukubaleka kusasa ukuze ubone ukuba oko kuyatshintsha na izinto. Kwangokunjalo, ukuba ngamaqondo obushushu abandayo abonakala ekufumana, balekela ngaphakathi endaweni (kwaye ukuba ukwitreadmill, nyathela ukuya kuthi ga kwi-1.0-eya kuthi incede ukulinganisa iimeko zangaphandle, ezinyukayo zenyuka, ngokungafaniyo nebhanti ethe tyaba ).

Elinye icebo kukwenza ubushushu obukujikeleze umlomo wakho ukulinganisa indawo efumileyo, eshushu kwaye uncede ukufudumeza umphefumlo wakho, utshilo uGqirha Casiciari. Ziqhekeze ngokwakho ngesikhafu okanye uthenge i-balaclava ebandayo yemozulu okanye i-neck gaiter ukwenza i-cocoon, ucebisa, ukuba usafuna ukuzivocavoca ngaphandle. (SineGear Cute Running Gear yokuBust Your "Kuyabanda kakhulu ukubaleka" Uxolo.)

UGqr. Casiciari ukwalatha kuphando olutsha, olucebisa ukuba ukusela okanye ukungenisa icaffeine ngaphambi kokuzilolonga kunokunceda ukunciphisa umngcipheko wokufumana umkhondo wangemva kokuzilolonga, kwaye unokunceda nesifo sombefu esikhuthazayo. "I-caffeine yi-bronchodilator emnene," ucacisa, oko kuthetha ukuba iyanceda ukwandisa umphezulu we-bronchi kunye ne-bronchioles, yenza kube lula ukuphefumla.

Okona kubheja kwakho kukuqala kwasekuqaleni: Ugqirha Casciari ucebisa ngokuqala ngejenali yeempawu onokuzizisa kugqirha wakho. "Thatha incwadana uze ubhale izinto ezithile," utsho. "Inombolo yokuqala: Zenzeka nini iingxaki? Inombolo yesibini: Ihlala ixesha elingakanani? Inombolo yesithathu: Yintoni eyenza kube nzima ngakumbi? Yintoni eyenza kube ngcono? Ngaloo ndlela, unokuya kugqirha oxhobileyo ngolwazi."

Kuyavela ukuba, andinaso isifo sombefu esibangela umthambo, kodwa ndithanda ukufumana umkhondo wokugqekeza. Kodwa emva kokulandela ingcebiso kaGqr. Casciari kwaye ndinxibe intambo yam entanyeni phezu komlomo wam kule mpelaveki ye-10-miler, ndinokuxelela ukuba ndakhohlela kancinane (kunye nexesha elincinci kakhulu) ukubuyela ekhaya. Luloyiso oluncinci olo endiya kulubhiyozela ngokuqinisekileyo.

Uphengululo lwe