Kodi nthawi zina mumamva ngati mukupuma movutikira? Kodi mwadzidzidzi mumamva ngati mukupuma movutikira mukatopa pang'ono, mukakwera masitepe, kapena mukangoyima? Lero tikambirana za njira yosavuta komanso yothandiza kwambiri yowongolera kupuma kwanu popanda kuda nkhawa. Timatcha izi kuti 'Pursed Lip Breathing'. Zili ngati masewera olimbitsa thupi opumira.
Mwachidule, kodi Pursed Lip Breathing ndi chiyani?
Kupuma ndi milomo yopukutidwa ndi mphuno ndi njira yosavuta kwambiri yowongolera kupuma movutikira. Kumakuthandizani kuchepetsa kuthamanga kwa mpweya wanu ndikupangitsa mpweya uliwonse kukhala wogwira mtima. Izi zikutanthauza kuti mapapu anu amalandira mpweya wambiri kudzera mu njira iyi. Tangoganizani kuti mwadzidzidzi mukuvutika kupuma. M'malo mochita mantha ndi kupuma mwachangu, ngati mugwiritsa ntchito njira iyi, mudzamva mpumulo mwachangu.
Kodi ndi njira zosiyanasiyana ziti zomwe nthawi zambiri timapumira?
Sitipuma mofanana tonse. Kapangidwe kathu ka kupuma kamasintha malinga ndi momwe zinthu zilili. Tiyeni tiwone njira zina zazikulu zopumira.
| Njira yopumira | Mwachidule, izi ndi zomwe zimachitika... |
|---|---|
| Eupnea | Umu ndi momwe timapumira mwachibadwa, mwachibadwa, popanda khama lililonse. Sitiganizira n’komwe za izi, zimachitika zokha. |
| Hyperpnea | Izi zikutanthauza kuti timapuma mozama komanso mwachangu. Tiyenera kupuma motere tikamachita masewera olimbitsa thupi, tisananyamule zolemera, kapena tikapita kudera lamapiri. |
| Kupuma kwa Diaphragmatic (Kupuma m'mimba) | Mu izi, timagwiritsa ntchito dalaivala wathu (minofu yayikulu pansi pa mapapo) kuti tipume mpweya wakuya. Izi zimatchedwa kupuma m'mimba. |
| Kupuma kwa Costal | Mu izi, timagwiritsa ntchito minofu pakati pa nthiti. Iyi nthawi zambiri imakhala njira yopumira pang'ono. |
Kodi njira iyi yopumira milomo yomwe imathandiza kwambiri ndi yani?
Kuphunzira kulamulira kupuma kwanu n'kopindulitsa kwambiri kwa aliyense. Komabe, ngati muli ndi vuto la mapapo, njira iyi ndi yofunika kwambiri kwa inu. Mwachitsanzo:
- Mphumu
- COPD (Matenda Osatha a M'mapapo Oletsa Kutsekeka) - Iyi ndi matenda a m'mapapo a nthawi yayitali.
- Pulmonary fibrosis - Iyi ndi matenda omwe minofu m'mapapo imakula.
Anthu omwe ali ndi vutoli nthawi zambiri amavutika kupuma. Kupuma Movutikira Kumatha kuwabweretsera mpumulo waukulu.
N’chifukwa chiyani njira imeneyi yopumira ndi yofunika kwambiri?
Pali ubwino wambiri pa njira yosavuta iyi.
- Zimathandiza kuti mpweya uziyenda bwino: Zimathandiza kuti mpweya uzilowa m'mapapo ndi kutuluka m'mapapo bwino.
- Mpweya wokalamba womwe watsekeredwa m'mapapo: Mu matenda ena a m'mapapo, mpweya wokalamba sutuluka kwathunthu mukamapuma. Njira imeneyi imathandiza kutulutsa mpweya wokalambawo.
- Zimathandiza kuti njira zopumira zizikhala zotseguka kwa nthawi yayitali: Izi zimachepetsa khama lofunikira kuti munthu apume.
- Amachepetsa liwiro la kupuma: Mwa kutalikitsa nthawi yopuma, liwiro lonse la kupuma limachepa, zomwe zimathandiza kukhazika mtima pansi.
- Zimathandiza kuti mpweya ukhale wabwino: Zimatulutsa mpweya wakale ndipo zimathandiza kuti mpweya watsopano (wochuluka mu mpweya) ulowe.
- Amapereka mpumulo nthawi yomweyo kuchokera ku kupuma movutikira.
- Zimabweretsa mpumulo ku thupi lonse ndi malingaliro.
Makamaka kwa anthu omwe ali ndi matenda monga COPD, izi zimapangitsa kuti zikhale zosavuta kutenga mpweya wambiri ndikutulutsa mpweya woipa wosafunikira.
Kodi muyenera kugwiritsa ntchito njira iyi liti?
Mungagwiritse ntchito njira iyi mukamachita gawo lovuta kwambiri la masewera olimbitsa thupi. Mwachitsanzo:
- Mukawerama patsogolo
- Mukanyamula katundu wolemera
- Mukayenda mofulumira
- Mukakwera masitepe
- Mukamachita masewera olimbitsa thupi
Koma chinthu chabwino kwambiri ndikuchita izi nokha, ngakhale mutakhala pansi, mpaka zitayamba kukhala zachibadwa. Mutha kuchita izi mukuonera TV, mukuwerenga buku, kapena mukudikira pamzere. Kenako, mukadzakumana ndi vuto lopuma mwadzidzidzi, mudzakumbukira nthawi yomweyo kuchita izi.
Chabwino, kodi mumachita bwanji izi?
Izi n'zosavuta kuchita. Tiyeni tiwone momwe tingachitire pang'onopang'ono.
| Masitepe | Zoyenera kuchita |
|---|---|
| Gawo 1: Pumulani. | Choyamba, masulani minofu ya m'khosi ndi m'mapewa anu. Musachite mantha. Chitani izi mutakhala pampando kapena mutagona pabedi. |
| Gawo 2: Pumirani mkati. | Tsekani pakamwa panu ndipo pumirani pang'onopang'ono kudzera m'mphuno mwanu. Werengani kwa masekondi awiri (imodzi, ziwiri) m'maganizo. Simukuyenera kupuma kwambiri, kupuma mwachibadwa kungakuthandizeni. Mudzamva mimba yanu ikupita patsogolo pamene mukupuma. |
| Gawo 3: Tengani milomo yanu | Tsopano, tambasulani milomo yanu patsogolo pang'ono, ngati kuti mukupumira tiyi yotentha kapena mukuyesera kupumira mphepo, ndikuboola kabowo kakang'ono. Musakanikize milomo yanu pamodzi. |
| Gawo 4: Pumulani. | Pumirani pang'onopang'ono, pang'onopang'ono, kudzera m'milomo yodzaza. Werengani m'maganizo kwa masekondi anayi kapena kuposerapo (imodzi, ziwiri, zitatu, zinayi...) . Muyenera kupuma nthawi yayitali kuposa momwe mumapumira. Mukapuma, mudzamva mimba yanu ikusuntha mkati. |
Nazi malangizo ena oti muzolowere izi.
Poyamba zingamveke zachilendo, koma mukayamba kuzolowera tsiku ndi tsiku, zidzakhala zosavuta kwa inu.
- Musatulutse mpweya mwamphamvu.Mpweya utuluke pang'onopang'ono komanso mwachibadwa.
- Mpumulo nthawi zonse kwa nthawi yayitali kuposa momwe mumapumira. (monga masekondi awiri mkati, masekondi anayi kunja)
- Pumirani pang'onopang'ono komanso mosavuta mpaka mutayamba kulamulira kupuma kwanu.
Kodi izi zimatenga nthawi yayitali bwanji?
Zimatenga nthawi kuti izi zichitike mwachibadwa. Chinthu chabwino kuchita ndikuchita izi kanayi kapena kasanu patsiku, kwa mphindi pafupifupi 5 mpaka 10 nthawi imodzi . Mukangodziwa bwino kachitidwe kameneka kopumira, mutha kuchita izi pokhapokha ngati pakufunika kutero.
Kodi ndi zoopsa ndi zinthu ziti zomwe muyenera kudziwa pogwiritsa ntchito njira imeneyi?
Palibe zoopsa zazikulu ndi njira iyi. Komabe, ngati muli ndi vuto la mapapo, ndi bwino kulankhula ndi dokotala wanu musanayambe chinthu chatsopano ngati ichi.
- Ngati mukumva chizungulire (vertigo) kapena mutu wopepuka pamene mukuchita masewerowa, imani pang'ono ndikupumula.
- Chofunika kwambiri ndichakuti Pursed Lip Breathing si mankhwala a matenda a m'mapapo mwanu. Zimangothandiza kuchepetsa zizindikiro kwakanthawi. Muyenera kugwiritsa ntchito mankhwala omwe dokotala wanu wakupatsani monga momwe mwalangizidwira.
Kodi muyenera kufunsa upangiri wa dokotala liti?
Chofunika Kwambiri: Ngati mwakhala mukugwiritsa ntchito njira imeneyi yopumira kwa mphindi pafupifupi 10 ndipo kupuma kwanu sikunasinthe, kapena ngati vuto lanu likuipiraipira, pitani ku Chipatala cha Emergency Treatment Unit (ETU) chapafupi nthawi yomweyo.
Kodi kusiyana pakati pa Belly Breathing ndi Pursed Lip Breathing ndi kotani?
Kupuma m'mimba ndi chimodzimodzi ndi kupuma kwa diaphragm, komwe tatchula kale. Mmenemo, timachita kupuma pogwiritsa ntchito minofu ya diaphragm. Zimafunika kuchita pang'ono.
Koma Pursed Lip Breathing ndi njira yosavuta komanso yachangu yophunzirira. Sikufuna maphunziro apadera a minofu. Imatha kuchepetsa nthawi yomweyo kuthamanga kwa mpweya m'mapapu anu ndikupangitsa kuti mpweya ulowe bwino m'mapapu anu.
Kodi izi ndi zabwino pa nkhawa?
Inde, ndithudi. Kafukufuku wapezanso kuti Pursed Lip Breathing ndi njira yabwino yochepetsera nkhawa ndi nkhawa ndikutonthoza maganizo. Tikamakhala ndi nkhawa kapena mantha, kupuma kwathu kumawonjezeka. Ngati tigwiritsa ntchito njira imeneyi dala panthawiyo, kupuma kwathu kumayendetsedwa bwino ndipo timamva mpumulo waukulu.
Uthenga Wopita Nawo Kunyumba
- Kupuma Movutikira ndi njira yosavuta komanso yothandiza kwambiri yochepetsera kufupika kwa mpweya.
- Izi zimathandiza kwambiri, makamaka kwa iwo omwe ali ndi matenda a m'mapapo monga mphumu ndi COPD.
- Chofunika kukumbukira: pumirani mpweya kudzera m'mphuno mwanu kwa masekondi awiri, sungani milomo yanu, kenako pumirani pang'onopang'ono kwa masekondi anayi kapena kuposerapo.
- Yesetsani izi kangapo patsiku kuti zikhale chizolowezi. Mukatero mudzatha kuchita izi zokha nthawi iliyonse mukafuna.
- Ngati njira iyi sikuthandizani kupuma movutikira, pitani ku chipatala cha Emergency Treatment Unit (ETU) nthawi yomweyo.
- Ndikofunikira kwambiri kulankhula ndi dokotala wanu ndikupempha upangiri musanayambe kuchita masewera olimbitsa thupi kapena njira ina iliyonse yatsopano, makamaka ngati muli ndi vuto la thanzi.
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