Kwa munthu amene ali ndi mphumu, mankhwala opumira mpweya ndi gawo la moyo. Mukudziwa kufunika kokhala nawo nthawi zonse. Koma taganizirani, bwanji ngati mutagwidwa ndi mphumu pamene mukuyenda, kapena mwadzidzidzi munatha kugwiritsa ntchito mankhwala opumira mpweya ndipo simunagwiritse ntchito? Ndizachibadwa kukhala ndi nkhawa komanso mantha nthawi zina ngati zimenezo. Koma pali njira zingapo zosavuta zopumira mpweya mosavuta ndikusunga bwino mpaka mutawonana ndi dokotala. Ndicho chimene tikukamba lero.
Zinthu zoti muchite nthawi yomweyo pakagwa ngozi
Ngati mukumva ngati mukudwala mphumu, kapena ngati munayamba kale kudwala mphumu, yesani izi popanda kuchita mantha.
Musamachite mantha, khalani molunjika!
Mukakhala ndi mphumu, mungamve ngati mukufuna kugona pansi. Koma musachite zimenezo. Ngati mutsekeka kapena kuwerama patsogolo, zingapangitse mapapu anu kukhala olimba kwambiri ndikupangitsa kuti kupuma kukhale kovuta. Choncho khalani molunjika pampando kapena pabedi. Izi zithandiza kuti chifuwa ndi mapapo anu aziyenda momasuka.
Yang'anani kwambiri pa kupuma.
Ndikofunikira kwambiri kuyesa kulamulira kupuma kwanu panthawiyi. Pali njira ziwiri zazikulu zopumira zomwe mungagwiritse ntchito pa izi. Ngati muchita izi nthawi zonse, zidzakuthandizani kwambiri pakagwa ngozi.
- Njira ya Buteyko: Izi zimaphatikizapo kusiya kupuma kudzera pakamwa panu ndikupuma pang'onopang'ono komanso modekha kudzera mu mphuno. Mukapuma motere, mpweya wolowa m'thupi lanu umakhala wofunda komanso wonyowa. Izi zimachepetsa kukhudzidwa kwa njira zanu zopumira, zomwe zimapangitsa kuti kupuma kukhale kosavuta.
- Njira ya Papworth: Iyi ndi njira yapadera yomwe imaphatikiza kupuma ndi masewera olimbitsa thupi opumula. M'malo mopuma mokweza kudzera pachifuwa ndi pakamwa panu, mumaphunzitsidwa kupuma modekha pogwiritsa ntchito diaphragm yanu, yomwe ndi gawo la m'mimba mwanu, ndi mphuno yanu. Zili ngati kupuma kuchokera m'mimba mwanu. Njirayi imakuthandizaninso kusintha kachitidwe kanu kopumira malinga ndi ntchito yomwe mukuchita.
Njira zonsezi zimatenga nthawi kuti ziphunzire bwino, choncho ndi bwino kukambirana ndi dokotala wanu za izi ndikuchita bwino.
Pewani zinthu zomwe zimakupangitsani kuti mphumu yanu ikule kwambiri (Zoyambitsa).
Pali zinthu zomwe zikukuzungulirani zomwe zingapangitse kuti mphumu yanu ikule kwambiri. Timazitcha kuti 'zoyambitsa'. Ndikofunikira kupewa zinthuzi momwe mungathere, osati panthawi ya mphumu yokha, komanso nthawi zina zonse.
| Choyambitsa mphumu | Kufotokozera ndi momwe mungapewere? |
|---|---|
| Mungu, fumbi, nkhungu, dander ya nyama | Izi ndi zinthu zomwe zimayambitsa ziwengo. Nthawi zonse sungani nyumba yanu ndi zofunda zanu kukhala zaukhondo. Pewani malo okhala ndi fumbi. |
| Anthu omwe ali ndi chimfine | Matenda opatsirana m'mapapo monga chimfine amatha kukulitsa mphumu, choncho pewani anthu odwala. |
| Mpweya wozizira | Mpweya wozizira komanso wouma ukhoza kutsekereza njira zopumira. Zikatero, phimbani mphuno ndi pakamwa panu ndi choletsa mpweya. |
| Mitundu ya utsi | Utsi uliwonse, monga utsi wa ndudu, utsi wa chitofu cha nkhuni, ndi utsi wa udzudzu, ndi woipa pa mphumu. Musakhale pafupi ndi anthu omwe amasuta. |
| Mankhwala ena | Mankhwala ena ochepetsa ululu ndi ena, monga aspirin, beta-blockers, ibuprofen, ndi naproxen sodium, angapangitse kuti mphumu ikule kwambiri. Musamwe mankhwala aliwonse popanda kufunsa dokotala kaye. |
| Kupsinjika maganizo | Zinthu monga mantha, mkwiyo, ndi kutopa kwambiri zingapangitsenso kuti mphumu ikule kwambiri. Yesetsani kukhala chete. |
| Zakudya zosungira | Zakudya ndi zakumwa zina zokonzedwa zingakhale zosayenera kwa anthu ena. |
Zinthu zomwe mungachite kunyumba kuti zikuthandizeni ngati mulibe inhaler
Zinthu izi sizilowa m'malo mwa inhaler, koma zingathandize kupereka chithandizo cha kanthawi kochepa pakagwa mwadzidzidzi.
Chofunika kwambiri ndichakuti palibe chilichonse mwa izi chomwe chingalowe m'malo mwa mankhwala anu opumira kapena mankhwala ena omwe dokotala wanu wakupatsani. Izi ndi za kanthawi kochepa chabe pakagwa mwadzidzidzi.
- Gwiritsani ntchito uchi pang'ono: Kudya supuni imodzi ya uchi kapena kusakaniza ndi kapu ya madzi ofunda kungathandize kumasula ntchofu pakhosi panu. Ntchentche ikachotsedwa, zimathandiza kupuma mosavuta. Kumwa uchi pang'ono musanagone usiku kungathandize kuchepetsa ntchofu ndikukuthandizani kugona bwino.
- Imwani chakumwa chokhala ndi caffeine: Kumwa khofi, tiyi, kapena chakumwa china chokhala ndi caffeine kungathandize kwakanthawi kutsegula njira yanu yopumira. Kafeini pang'ono ingathandize kuti kupuma kwanu kukhale kosavuta kwa maola pafupifupi 4. Komabe, kafukufuku wowonjezereka akufunika kuti adziwe ngati iyi ndi yankho lokhazikika.
- Mafuta a eucalyptus: Kuthira madontho ochepa a mafuta a eucalyptus m'mbale yamadzi otentha ndikupuma nthunzi kungathandize kutsegula mphuno yotsekeka ndi njira zopumira. Kungathenso kumasula mamina. Koma onetsetsani kuti mwalankhula ndi dokotala musanagwiritse ntchito izi, chifukwa mankhwala ena omwe ali muzinthu zina za eucalyptus amatha kuipitsa mphumu mwa anthu ena.
- Mafuta a mpiru: Mafuta a mpiru akatenthedwa ndi kupakidwa pachifuwa, amakhulupirira kuti kutenthako kumatsegula njira zopumira mpweya ndikuthandiza mapapo kugwira ntchito. Ngakhale izi ndi zotetezeka kwa anthu ambiri, ndikofunikira kusamala ngati muli ndi khungu lofewa. Kumbukirani kuti iyi si njira yochiritsira yotsimikiziridwa ndi sayansi.
Kodi ndi liti pamene muyenera kufunsa upangiri wa dokotala?
Ngati simungapeze chopumira chanu ndipo palibe chomwe chakuthandizani, imbani dokotala nthawi yomweyo. Afunseni malangizo a momwe mungabwezeretsere chopumira chanu.
Ngati muli ndi zizindikiro zazikulu zotsatirazi, pitani kuchipatala nthawi yomweyo osadikiranso:
- Ngati kupuma kukuvuta kwambiri
- Ngati chifuwa chanu chikukokedwa mkati mukapuma
- Ngati milomo yanu kapena zikhadabo zanu zikusintha kukhala zabuluu/zofiirira
- Ngati muli ndi mpweya wochepa kwambiri moti simungathe kulankhula ngakhale mawu amodzi
- Ngati mukumva tulo, kusokonezeka, kapena kutopa kwambiri
Zikatero, pitani ku Dipatimenti Yothandiza Padzidzidzi (ETU) ya chipatala chapafupi nthawi yomweyo. Chithandizo cha panthawi yake chingapulumutse moyo.
Uthenga Wopita Nawo Kunyumba
- Ngati muli ndi mphumu, musachite mantha, khalani chete, ndipo khalani molunjika.
- Yesetsani kuchita masewera olimbitsa thupi opumira nthawi zonse, monga kupuma pang'onopang'ono kudzera m'mphuno mwanu. Izi zidzakuthandizani pakagwa ngozi.
- Dziwani bwino zomwe zimayambitsa mphumu yanu ndipo pewani kuzichita.
- Mankhwala ochizira kunyumba monga uchi ndi caffeine ndi ongothandiza kwakanthawi pakagwa ngozi.
- Kumbukirani kuti palibe njira iliyonse mwa izi yomwe ingalowe m'malo mwa mankhwala opumira kapena dongosolo la chithandizo lomwe dokotala wanu wakupatsani.
- Nthawi zonse khalani ndi chopumira chanu. Nthawi zonse yang'anani tsiku lotha ntchito komanso ngati pali mankhwala ena otsala.
- Ngati kupuma kuli kovuta, milomo imasintha kukhala yabuluu, kapena mukuvutika kulankhula, pitani ku Dipatimenti Yothandiza Anthu Odwala Mwadzidzidzi (ETU) ya chipatala nthawi yomweyo.
💬 Comments (0)
Palibe ndemanga zomwe zatumizidwa pano. Onjezani ndemanga yanu pano koyamba.
Onjezani ndemanga yanu