Kodi nthawi zina mumamva kupuma pang'ono? Mukakwera masitepe, kugwira ntchito yolemetsa, kapena kungoyima, mungamve ngati chifuwa chanu chachepa ndipo mumamva kupuma movutikira. Lero tikambirana za njira yosavuta komanso yothandiza kwambiri yowongolera kupuma kwanu nthawi ngati izi. Izi zimatchedwa 'Pursed Lip Breathing'.
Kodi Kupuma Movutikira kwa Milomo N'chiyani?
Mwachidule, iyi ndi njira yosavuta kwambiri yowongolera kuthamanga kwa mpweya wanu ndikupangitsa kuti mpweya uliwonse womwe mumatenga ukhale wogwira mtima kwambiri. Zili ngati kuthamangitsa milomo yanu (monga kufuula mluzu) ndikupumira mpweya pang'onopang'ono. Njirayi imachepetsa kuthamanga kwa mpweya wanu, kuthandiza mapapu anu kupeza mpweya wambiri ndikutulutsa mpweya woipa (carbon dioxide).
Pali njira zosiyanasiyana zomwe timapumira. Ndi bwino kudziwa pang'ono za izi.
| Njira yopumira | Kufotokozera kosavuta |
|---|---|
| Kupuma kwabwinobwino (Eupnea) | Uku ndi kupuma kwachibadwa komwe timachita popanda khama lililonse. |
| Kupuma mozama (Hyperpnea) | Tikamachita masewera olimbitsa thupi, timapuma mozama komanso mozama, monga momwe timachitira tisananyamule zolemera. |
| Kupuma kwa diaphragmatic | Mu izi, timapuma mozama pogwiritsa ntchito minofu yayikulu yotchedwa diaphragm, yomwe ili pansi pa mapapo athu. Izi zimatchedwanso 'Kupuma M'mimba'. |
| Kupuma kwachikale | Uwu ndi mpweya wosaya kwambiri womwe umagwiritsa ntchito minofu pakati pa nthiti. |
Kodi njira iyi ndi yabwino kwa ndani?
Aliyense angapindule ndi kuphunzira kulamulira kupuma kwawo, koma zimathandiza kwambiri ngati muli ndi vuto la m'mapapo lomwe limakhudza kupuma kwanu. Mwachitsanzo:
- Mphumu
- Matenda Osatha a M'mapapo Oletsa Kutsekeka (COPD)
- Izi zingathandize kwambiri anthu omwe ali ndi matenda monga pulmonary fibrosis .
Kodi ubwino wa njira imeneyi yopumira ndi wotani?
Kuchita kupuma movutikira pakamwa kungakupatseni zabwino zambiri.
Mwachidule, ichi ndi chida chamtengo wapatali kwambiri chomwe chimakuthandizani kulamulira kupuma kwanu ndikukhazika mtima pansi pakagwa ngozi.
- Amalamulira kupuma: Amalamulira kulowa ndi kutuluka kwa mpweya m'mapapo (mpweya).
- Kutulutsa mpweya wotsekeredwa: Kumathandiza kutulutsa mpweya wokalamba womwe watsekeredwa m'mapapo.
- Kupuma mosavuta: Njira zopumira mpweya zimakhala zotseguka kwa nthawi yayitali, zomwe zimachepetsa khama lofunikira kuti munthu apume.
- Kuchepetsa kupuma: Mwa kutalikitsa nthawi yopuma, mpweya umachepa ndipo maganizo amakhala bata.
- Kukhazikika maganizo: Kupuma bwino kumathandiza kwambiri kuchepetsa mantha, nkhawa, ndi kupsinjika maganizo.
- Moyo wabwino: Moyo wabwino umakula pamene ntchito za tsiku ndi tsiku zimatha kuchitidwa mosavuta.
Kodi mumachita bwanji Pursed Lip Breathing?
Izi n'zosavuta kuchita. Poyamba zingamveke zachilendo, koma mukangozolowera, zidzakhala zosavuta kuchita. Tiyeni tiwone momwe tingachitire izi pang'onopang'ono.
| Masitepe | Zoyenera kuchita |
|---|---|
| 1. Malo abwino | Choyamba, masulani minofu ya m'khosi ndi m'mapewa anu, ndipo khalani pampando. |
| 2. Kupuma mpweya | Tsekani pakamwa panu ndipo pumirani pang'onopang'ono kudzera m'mphuno mwanu . Werengani chimodzi, ziwiri m'maganizo mwanu. Simuyenera kupuma kwambiri, kupuma mwachibadwa kungakuthandizeni. Mudzamva mimba yanu ikukulirakulira pamene mukupuma. |
| 3. Kuboola milomo | Tsopano tulutsani milomo yanu m'thumba, ngati kuti mukupumira kapu yotentha ya tiyi kapena mukupumira mluzu wa udzu. |
| 4. Mpweya wotuluka | Pumulani pang'onopang'ono komanso mofewa kudzera m'milomo yodzaza. Werengani chimodzi, ziwiri, zitatu, zinayi m'maganizo mwanu. Kumbukirani, nthawi yomwe mumatulutsa mpweya iyenera kukhala yayitali kawiri kuposa nthawi yomwe mumatulutsa mpweya. Mudzamva mimba yanu ikusuntha mukatulutsa mpweya. |
Zinthu zoti muzikumbukira mukamayeserera
- Musamafulumizitse mpweya wanu kutuluka. Lolani kuti utuluke pang'onopang'ono komanso mwachibadwa.
- Mpumulo nthawi zonse kwa nthawi yayitali kuposa kupuma . (Mwachitsanzo, ngati mupuma kwa masekondi awiri, tulutsani kwa masekondi anayi.)
- Chitani izi mobwerezabwereza mpaka kupuma kwanu kutakhala pansi pa ulamuliro wanu wonse.
Kodi izi zimatenga nthawi yayitali bwanji ndipo ziyenera kuchitika liti?
Ndi bwino kuchita izi 4-5 patsiku, kwa mphindi 5 kapena 10 nthawi imodzi, mpaka zitakuchitikirani mwachibadwa. Yesetsani izi mukuwerenga buku, mukuonera TV, kapena mutakhala chete.
Mukazolowera, mutha kugwiritsa ntchito nthawi iliyonse yomwe mukumva ngati mukuvutika kupuma. Mwachitsanzo:
- Mukakwera masitepe
- Mukanyamula katundu wolemera
- Mukayenda mtunda pang'ono
- Mukamachita masewera olimbitsa thupi
Kodi pali chiopsezo chilichonse pa izi? Kodi ndiyenera kupita kwa dokotala liti?
Palibe zoopsa zazikulu ndi njira iyi. Komabe, ngati muli ndi vuto la mapapo, ndi bwino kulankhula ndi dokotala wanu ndikupempha upangiri musanayambe kuchita masewera olimbitsa thupi amtunduwu.
Nthawi zina mungamve chizungulire kapena kutopa pamene mukuchita izi. Ngati zimenezo zitachitika, siyani kwakanthawi.
Chofunika kwambiri:Iyi si njira yothetsera vuto lanu. Ndi njira yakanthawi yochepa chabe yothandiza kuchepetsa zizindikiro. Muyenera kupitiriza kumwa mankhwala omwe mwapatsidwa chifukwa cha vuto lanu.
Ngati mukuvutika kupuma kwambiri kapena zizindikiro zatsopano zikuwonekera, pitani kwa dokotala nthawi yomweyo .
Ngati vuto lanu lopuma silikuchepa patatha mphindi 10 mutagwiritsa ntchito njira imeneyi, pitani ku Dipatimenti Yothandiza Anthu Odwala (ETU) kuchipatala chapafupi nthawi yomweyo.
Uthenga Wopita Nawo Kunyumba
- Kupuma Movutikira ndi njira yosavuta komanso yothandiza kwambiri yochepetsera kufupika kwa mpweya.
- Izi ndizothandiza makamaka kwa anthu omwe ali ndi matenda a m'mapapo monga mphumu ndi COPD.
- Yesetsani njira imeneyi tsiku lililonse mpaka itayamba kukhala yachibadwa kwa inu. Kenako mutha kuigwiritsa ntchito mosavuta ngati pakufunika kutero.
- Izi sizimangolamulira kupuma kokha, komanso zimathandiza kuchepetsa nkhawa ndikukhazika mtima pansi.
- Ngati vuto la kupuma likupitirirabe ngakhale mutagwiritsa ntchito njira imeneyi, ndikofunikira kupeza upangiri wa dokotala nthawi yomweyo.
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