Izindlela Ezi-7 Zokunciphisa Ukuqhaqhazela Kwakho Ngokwemvelo

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Ukuvuza kwenzeka lapho kunokuvuvukala nokuncipha kwemigwaqo yomoya. Izimbangela ezivame kakhulu isifo se-asthma nesifo esingapheliyo se-pulmonary disease (COPD), zombili ezibangela ukuncipha nokuphazamiseka emigwaqeni yomoya emincane yamaphaphu. ^[1] .

Ezinye izimbangela ezivamile zokuphefumula izifo, ukungezwani komzimba noma ukuvimbela ngokomzimba ezindleleni zomoya. Izimpawu zokushaywa umoya zifaka umsindo wokushaya amakhwela ngenkathi uphefumula, ubunzima bokuphefumula, nokuphefumula ngokushesha.

Ukubonisana nodokotela kuzosiza ekwelapheni ngokushesha ukuphefumula. Ngaphandle kwalokhu, ungazama ezinye izindlela zokunciphisa ukushaya kwakho ngokwemvelo.

1. Ukuphefumula ngokujulile

Ukwenza izivivinyo zokuphefumula okujulile kuyindlela enhle yokuphatha ukuphefumula kwakho. Ucwaningo luthole ukuthi ukuphefumula okujulile kwe-yoga kungasiza ngobunzima bokuphefumula obuhlobene ne-asthma ye-bronchial, kufaka phakathi ukuphefumula ^[okubili] .

• Lala ubeke izandla zakho esiswini sakho.
• Phefumulela phezulu ubambe umoya wakho imizuzwana embalwa.
• Phefumulela ngaphandle kancane ngomlomo wakho.
• Phinda lo msebenzi imizuzu emi-5 kuya kwengu-10 amahlandla amaningi ngosuku.

2. Ukuhogela umusi

Ukuhogela umusi kungasebenza kakhulu ekususeni izisulu nokuvula imigwaqo yomoya, kwenze kube lula kuwe ukuphefumula ^[3] .

• Thatha isitsha samanzi ashisayo bese ufaka amaconsi ambalwa we-peppermint noma uwoyela ka-eucalyptus obalulekile.
• Beka ubuso bakho phezu kwesitsha, nethawula elimboze ikhanda lakho nesitsha ukuze umusi ungaphunyuki.
• Thatha ukuphefumula okujulile okuhogela umusi.

3. Ujinja

Ujinja unezinto ezilwa nokuvuvukala kanye ne-antioxidant ezingasiza ekunciphiseni ukuphefumula okubangelwa yisifo sokuphefumula. Ucwaningo olushicilelwe kwi-Journal of Ethnopharmacology luveze ukuthi, ujinja ungasebenza ngempumelelo ekulweni negciwane le-RSV, okuyimbangela ejwayelekile yezifo zokuphefumula ^[4] .

• Kuphakathi ukuhlafuna & frac12 ujinja noma uphuze itiye le-ginger.

4. Ukuphefumula komlomo oqalekisiwe

Ukuphefumula ngezindebe eziqalekisiwe ukuvivinya umzimba okuletha ukukhululeka ekuphefumuleni. Kwehlisa ubunzima bokuphefumula ngokwehlisa ijubane lokuphefumula komuntu ^[5] .

• Hlala uqonde namahlombe akho ekhululekile.
• Cindezela izindebe zakho ndawonye bese ugcina igebe elincane phakathi kwezindebe.
• Faka umoya ngamakhala akho imizuzwana embalwa bese ukhipha ngobumnene igebe kuze kubalwe ezine.
• Phinda lo msebenzi imizuzu eyishumi.

5. Iziphuzo ezishisayo

Iziphuzo ezifudumele zingasiza ukunciphisa imigwaqo yomoya nokuqeda isiminyaminya. Ucwaningo lukhombisile ukuthi i-caffeine etholakala etiyeni nasekhofini ingavula imigwaqo yomoya emaphashini ^[6] .

• Phuza ikhofi, itiye eliyikhambi noma amanzi afudumele kabili noma kathathu ngosuku.

6. Izithelo nemifino emisha

Izithelo nemifino ecebile ngo-vitamin C zinomthelela ekuvikelweni kohlelo lokuphefumula, ngokusho kocwaningo olushicilelwe ephephabhukwini i-Nutrients ^[7] . Ukudla ukudla okunothile kukavithamini C njengesipinashi i-broccoli, utamatisi, upelepele wensimbi, njll kuzosiza ekuthuthukiseni ukuvuthwa.

7. Izithombisi

Ukusebenzisa i-humidifier egumbini lokulala kungasiza ukukhulula ukuminyana ezindleleni zomoya futhi kunciphise nobunzima bokushaywa umoya. Ungangeza uwoyela we-peppermint emanzini ku-humidifier ukunciphisa ukuvunguza.

• Izinguquko Zendlela Yokuphila Ukuze Kuthuthukiswe Ukuvuthwa
• Yeka ukubhema futhi ugweme intuthu
• Ukuzivocavoca umzimba
• Gwema ukwenza izivivinyo ezindaweni ezibandayo nezomile
• Gwema izixwayiso zomzimba nezingcolisayo

1. [1]Holm, M., Torén, K., & Andersson, E. (2015). Isehlakalo se-wheeze esanda kuqala: isifundo esingahle senziwe kubantu abaningi abaneminyaka ephakathi nendawo Imithi yamaphaphu ye-BMC, i-15, i-163.
2. [okubili]USaxena, T., noSaxena, M. (2009). Umphumela wokuzivocavoca okuphefumulayo okuhlukahlukene (pranayama) ezigulini ezine-asthma ye-bronchial yobukhali obuncane ukuya kokulingene.I-International magazine ye-yoga, 2 (1), 22-25.
3. [3]UVora, S. U., Karnad, P. D., Kshirsagar, N. A., & Kamat, S. R. (1993). Umphumela wokuhogela umusi emsebenzini we-mucociliary ezigulini zesifo samaphaphu esingapheliyo.Iphephabhuku laseNdiya lezifo zesifuba kanye nesayensi ehlangene, 35 (1), 31-34.
4. [4]San San, J., Wang, K. C., Yeh, C. F., Shieh, D. E., & Chiang, L. C. (2013). Ijinja entsha (iZingiber officinale) inomsebenzi olwa namagciwane olwa negciwane lokuphefumula le-syncytial yabantu emigqeni yamaseli okuphefumula womuntu. I-Journal ye-ethnopharmacology, 145 (1), 146-151.
5. [5]USakhaei, S., Sadagheyani, H. E., Zinalpoor, S., Markani, A. K., & Motaarefi, H. (2018). Umthelela Wezindebe Eziqalekisiwe Ukuphefumula Okuphefumulayo ku-Cardiac, Respiratory, and Oxygenation Parameters ezigulini ze-COPD.
6. [6]IBara, A., neBarley, E. (2001). I-Caffeine ye-asthma.Cochrane Database Yokuhlola Okuhlelekile, (4).
7. [7]UBerthon, B. S., & Wood, L. G. (2015). Ukudla okunomsoco nempilo yokuphefumula - ukubuyekezwa kwesici.Izondlo, 7 (3), 1618-1643.

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