He wā poto te manawa e pā mai ana ki a koe? Ina piki koe i te arawhata, ina mahi koe i ētahi mahi taumaha, ina tū noa rānei koe, tera pea ka pēhia tō uma, ka poto hoki tō manawa. I tēnei rā ka kōrero tātou mō tētahi tikanga tino māmā, tino whai hua hoki hei whakahaere i tō manawa i ēnei wā. Ko te 'Manawa Ngutu Pursed' te ingoa.

⚡ Interactive Clinical Tool

⚖️

BMI Calculator

Know your body mass index (BMI) and weight classification

Open Interactive Calculator →

He aha te Manawa Ngutu Pursed?

He māmā noa iho tēnei huarahi hei whakahaere i tō tere manawa, hei whakapai ake i te whai huatanga o ia manawa e tangohia ana e koe. He rite ki te kōpikopiko i ō ngutu (pērā i te pupuhi whiowhio) me te pupuhi mārire i te hau. Ka whakaroa tēnei tikanga i tō tere manawa, ka āwhina i ō pukahukahu kia nui ake te hāora me te tuku i te hau tawhito (hauhā waro).

He rerekē ngā huarahi e manawa ai tātou. He mea pai kia mōhio tātou ki tēnei mea.

Tikanga manawa	He whakamārama māmā
Te manawa noa (Eupnea)	Koinei te manawa noa e mahia ana e tātou, kāore he uaua.
Te manawa hōhonu (Hyperpnea)	Ina whakakori tinana tātou, ka manawa hōhonu, ka manawa nui tātou, pērā i mua i te hiki i te taumaha.
Te manawa diaphragmatic	I roto i tēnei, ka manawa hōhonu tātou mā te whakamahi i te uaua nui e kiia nei ko te diaphragm, kei raro iho i ō tātou pukahukahu. Ka kiia hoki tēnei ko te 'Manawa Puku'.
Te manawa o te hope	He manawa pāpaku tēnei e whakamahi ana i ngā uaua i waenganui i ngā rara.

Mā wai tēnei tikanga e pai ai?

Ka taea e te tangata katoa te whai hua mai i te ako ki te whakahaere i ō rātou manawa, engari he tino āwhina mēnā he mate pūkahukahu tōu e pā ana ki tō manawa. Hei tauira:

Mate huango
Mate Pūkahukahu Ārai Mau tonu (COPD)
Ka taea e tēnei te whakarato i te whakamarie nui ki te hunga e pāngia ana e ngā āhuatanga pēnei i te fibrosis pūkahukahu .

He aha ngā painga o tēnei tikanga manawa?

Mā te whakaharatau i te manawa ngutu pēhi ka puta he maha ngā painga ki a koe.

He ngāwari noa iho, he taputapu tino whai hua tēnei hei āwhina i a koe ki te whakahaere i tō manawa me te marino i roto i tētahi āhuatanga ohorere.

Whakahaere i te manawa: Whakahaere i te urunga me te putanga o te hau ki roto i ngā pukahukahu (whakahauora).
Te whakaputa i te hau kua mau: Ka āwhina ki te pana katoa i te hau tawhito kua mau i roto i ngā pukahukahu.
Te ngāwari o te manawa: Ka roa ake te tuwhera o ngā ara manawa, ka whakaiti i te kaha e hiahiatia ana ki te manawa.
Te whakaroa i te manawa: Mā te whakaroa i te wā tuku manawa, ka whakaroa te tere o te manawa, ā, ka marino te hinengaro.
Te marino o te hinengaro: Ina whakahaeretia te manawa, he tino āwhina ki te whakaiti i te wehi, te manukanuka, me te ahotea.
Te kounga o te oranga kua whakapaitia: Ka pai ake te kounga o te oranga i te mea ka taea te mahi i ngā mahi o ia rā me te ngāwari ake.

Me pēhea te mahi i te Pursed Lip Breathing?

He tino māmā tēnei ki te mahi. Tērā pea he ahua rerekē i te tīmatanga, engari kia taunga koe ki tēnei, ka ngāwari noa iho te mahi. Me titiro tātou me pēhea te mahi i tēnei taahiraa i ia taahiraa.

Ngā Hipanga	Me aha?
1. He tūranga whakamarie	Tuatahi, whakangāwaritia ngā uaua o tō kaki me ō pakihiwi, ka noho ki runga i tētahi tūru. Whakangāwaritia.
2. Te manawa	Katia tō waha, ka manawa mārire mā roto i tō ihu . Tatau tahi, rua i roto i tō hinengaro. Kāore koe e hiahia ki te manawa nui, he manawa noa iho ka ea. Ka rongo koe i tō puku e whānui ana i a koe e manawa ana.
3. Te pūngāwerewere o ngā ngutu	Na, kōpeke/kōpeke ō ngutu, me te mea kei te pupuhi i tētahi kapu tī wera, kei te pupuhi rānei i tētahi whiowhio tarutaru maroke.
4. Te Whakaputa Manawa	Pupuhi mārire, mārire hoki mā roto i ngā ngutu e kōpiripiri ana. Tatauhia te tahi, te rua, te toru, te whā i roto i tō hinengaro. Kia maumahara, ko te roa o te wā e pupuhi ana koe me rua te roa atu i te wā e manawa ana koe. Ka rongo koe i te neke haere o tō puku i a koe e pupuhi ana.

Ngā mea hei maumahara i te wā e mahi ana

Kaua e akiaki i tō manawa ki waho. Tukua kia puta mārire, kia maori hoki.
Me whakapūha i te manawa kia roa ake i te whakapūha i te manawa . (Hei tauira, ki te whakapūha koe mō te 2 hēkona, whakapūha mō te 4 hēkona.)
Me mahi tonu tēnei kia tino taea rā anō tō manawa te whakahaere.

Kia pēhea te roa o tēnei, ā, āhea me mahi?

He mea pai kia whakaharatauhia tēnei tikanga e 4-5 ngā wā i te rā, mō te 5, 10 meneti rānei i ia wā, kia noho noa rā anō hei tikanga māu. Whakaharatauhia tēnei i a koe e pānui pukapuka ana, e mātaki ana i te pouaka whakaata, e noho noa ana rānei.

Kia taunga koe ki tēnei, ka taea e koe te whakamahi i ngā wā katoa e raru ana koe ki te manawa. Hei tauira:

I te piki i te arawhata
I te wā e hiki ana i te taumaha
I te hikoi i tawhiti
I a koe e whakakorikori tinana ana

He mōrearea kei roto i tēnei? Āhea ahau me toro atu ki te tākuta?

Kāore he mōrearea nui o tēnei tikanga. Heoi, ki te mea he mate pūkahukahu tōu, he pai ake te kōrero ki tō tākuta me te rapu tohutohu i mua i te tīmatanga o tēnei momo whakangungu.

I ētahi wā, ka pōuri koe, ka ngenge rānei i a koe e mahi ana i tēnei. Mēnā ka tupu tēnā, kati mō tētahi wā.

Ko te mea tino nui:Ehara tēnei i te rongoā mō tō āhua. He mahi rangitahi noa iho tēnei hei āwhina i te whakahaere i ngā tohumate. Me haere tonu koe ki te tango i te maimoatanga kua tohua mō tō āhua.

Mena kei te uaua haere tō manawa, kei te puta mai rānei ngā tohu hou, me toro atu ki tō tākuta tonu .

Ki te kore e pai ake tō uauatanga manawa i muri i te 10 meneti o tēnei tikanga, haere tonu ki te Tari Whawhati Tata (ETU) o te hōhipera tata.

Karere Tangohia ki te Kāinga

He huarahi tino māmā, tino whai hua hoki te Manawa Ngutu Pursed hei whakahaere i te poto o te manawa.
He tino whai hua tēnei mō te hunga e pāngia ana e ngā mate pūkahukahu pērā i te huango me te COPD.
Whakaharatauhia tēnei tikanga i ia rā, kia noho tūturu rā anō ki a koe. Kātahi ka taea e koe te whakamahi ina hiahiatia.
Ehara i te mea ka whakahaere noa i te manawa tēnei, engari ka āwhina anō hoki ki te whakaiti i te ahotea me te whakamarie i te hinengaro.
Mena ka mau tonu ngā uauatanga manawa ahakoa tēnei tikanga, he mea nui kia rapu tohutohu hauora tonu atu.