Ukukhwehlela yindlela yendalo yokuzikhusela emzimbeni wethu. Yindlela yomzimba yokuzama ukususa izinto eziyingozi ezifana ne-mucus, umsi, kunye nothuli kwindlela yethu yokuphefumla. Kodwa xa ukhwehlela rhoqo, oku kunokubangela ukucaphuka okukhulu, akunjalo? Awukwazi ukulala kakuhle ebusuku, awukwazi ukwenza nawuphi na umsebenzi, kwaye ngamanye amaxesha isifuba sakho siyabuhlungu. Ngoko ke namhlanje, masithethe ngeendlela ezithile zokufumana isiqabu kule khohlela icaphukisayo.
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Okokuqala, makhe sijonge ukuba yintoni enokwenziwa xa kukho ukukhwehlela ngokubanzi.
Unobangela wokukhwehlela kwakho usenokuba ngumkhuhlane, i-allergy, okanye i-gastritis (i-acid reflux). Ukunyanga unobangela yeyona nto ilungileyo onokuyenza. Kodwa okwangoku, ezi zinto zilula zinokukunceda ukulawula ukukhwehlela kwakho.
- Sela iziselo ezininzi ezifana namanzi, isuphu, kunye neparridge: Xa ugula, i-mucus ingaphuma empumlweni yakho iye emqaleni. Xa sisela iziselo ezininzi, le mucus iya kuba ncinci kwaye umqala awuyi kuva bunzima. Oku kuya kunciphisa ukukhwehlela. Kuya kwenza kube lula nakwimiphunga ukukhupha i-mucus.
- Ubusi liyeza elihle kakhulu: Ithisipuni yobusi inokunciphisa kakhulu ukurhawuzelelwa nokurhawuzelelwa emqaleni. Ezinye izifundo zifumanise ukuba ubusi busebenza kakuhle njengamanye amayeza okukhwehlela ebusuku. Ungayisela ithisipuni yobusi yodwa okanye uyixube neti eshushu. Kodwa khumbula into enye: akulunganga ukunika ubusi iintsana ezingaphantsi konyaka omnye ubudala.
- Isiselo esishushu sinokunceda: Ukusela ikomityi yeti yejinja kunye nekoriyandire kunokunceda ekunciphiseni ukukhwehlela okubangelwa ngumkhuhlane. Ijinja inokunceda ukuphumza izihlunu kwindlela yethu yomoya. Ubushushu bukwanceda ekunciphiseni ulwelwesi.
- Susa izinto eziyingozi ekhayeni lakho: Abanye abantu banovelwano kakhulu kwizinto ezifana neziqholo, izinto zokucoca umoya, kunye nezicoci zokuhlamba impahla. Ezi zinto zinokubangela ukuveliswa kwe-mucus kunye nokukhohlela. Ukuba une-allergies kwizinto ezifana nothuli kunye nokungunda, gcina ikhaya lakho licocekile. Hlamba iibhedi ngamanzi ashushu kwaye ucoceke kakuhle.
- Gcina intloko yakho iphakanyisiwe kancinci ngelixa ulele: Xa ulele ebhedini, i-mucus inokuqongelela emqaleni wakho kwaye yenze ukukhwehlela kube mandundu. Isisombululo esingcono koku kukulala intloko yakho iphakanyisiwe kancinci phezu kwemiqamelo embalwa.
- Hlamba ngamanzi anetyuwa: Ukuhlamba ngesiqingatha sethisipuni yetyuwa kwiglasi yamanzi afudumeleyo kunokunceda ekunciphiseni umphimbo obuhlungu kunye nokukhulula umhluzi ongqindilili obambeke emqaleni.
- Yeka ukutshaya ngokupheleleyo: Xa sitshaya, iinwele ezintle (cilia) ezikwimiphunga yethu azisebenzi. Ezi nwele zezona zicoca umhluzi okwimiphunga. Esi sesinye sezizathu zokuba abantu abatshayayo babe nokukhwehlela okungapheliyo. Ngoko ke ukuba uyatshaya, yeka ngokuqinisekileyo.Kwakhona, ukuba phakathi kwabantu abatshayayo ) akulunganga.
- Umphunga: Ukuphunga kakuhle, nokuba kukuya kwigumbi lokuhlambela nokuthatha ishawa eshushu, okanye ukusebenzisa isixhobo sokufumisa, kunokunceda ukukhulula umhluzi kwaye kunike isiqabu esikhulu.
Asikuko konke ukukhwehlela okufanayo, akunjalo? Makhe sijonge amayeza asekelwe kuhlobo lwawo.
Kukho iintlobo ezahlukeneyo zokukhwehlela. Kukho ukukhwehlela okomileyo kunye nokukhwehlela okune-phlegm. Wakuba wazi ukuba loluphi uhlobo lokukhwehlela onalo, kulula ukufumana unyango olufanelekileyo.
Ngamafutshane, ayingombono ulungileyo ukuzama ukunqanda ukukhwehlela okuphuma emzimbeni. Kuba kukhupha nje i-mucus emzimbeni. Okufuneka ukwenze ngelo xesha kukunceda i-mucus iphume lula. Lukhwehlela olomileyo esifanele sizame ukuluyeka.
| Uhlobo lokukhwehlela | Izizathu eziqhelekileyo | Eyona nto ingcono onokuyenza |
|---|---|---|
| Ukukhwehlela okomileyo | Umkhuhlane, umkhuhlane, usulelo lomphimbo, ii-allergies, i-asthma | Sela iziselo ukuze umphimbo wakho uhlale umanzi. Sebenzisa ubusi, iti yejinja, kunye neepilisi zokukhwehlela. Sela amayeza okukhwehlela njengoko uyalelwe ngugqirha wakho. |
| Ukukhwehlela Okusebenzayo/Okumanzi | Izifo zokuphefumla ezifana ne-bronchitis kunye ne-pneumonia | Sela ulwelo oluninzi. Phefumla umphunga. Sebenzisa izikhuseli zokukhupha umoya njengoko kuyalelwe ngugqirha wakho. Musa ukuzama ukunqanda oku kukhwehlela. |
| Ukukhwehlela ngenxa ye-aleji | Ukunganyamezelani nezinto ezifana nothuli, impova, kunye ne-dander yezilwanyana | Ziphephe izinto ezibangela i-allergies. Sebenzisa amayeza afana nee-antihistamines ezichazwe ngugqirha wakho. |
Masifunde kancinci ngamayeza.
Kukho iintlobo ezimbini zamayeza okukhwehlela onokuwathenga kwivenkile yezonyango.
1. Izinto ezithintela ukukhwehlela: Ezi zisebenza ngokuthintela uphawu oluxelela ingqondo yethu ukuba ikhohlele. Ezi zifanele zisetyenziswe kuphela xa kukhohlela okomileyo nokucaphukisayo . Ezi ziluncedo ukuba kukhohlela okukugcina uphaphile ebusuku.
2. Ii-Expectorants: Ezi zisebenza ngokunciphisa i-mucus emiphungeni kwaye zincede ukuba ikhohlele ngokulula. Ezi zifanele zisetyenziswe xa kukhohlela i-mucus .
Eyona nto ibalulekileyo kukubonisana nogqirha wakho malunga namayeza owathathayo uze uwathathe kanye njengoko kuyalelwe. Amanye amayeza okukhwehlela asenokungahambelani namayeza kwezinye iimeko.
Imibuzo onokuba nayo malunga nokukhwehlela (FAQ)
Kutheni ndisoloko ndiziva ndinesiyezi nangona ndingenazo iingxaki zomzimba?
Kukho izizathu ezahlukeneyo zoku. Esinye yi -postnasal drip . Esinye sisifo se-gastroesophageal reflux (GERD) . Esi sisifo abantu abaninzi abasibiza ngokuba yi-gastritis. Kwakhona, abanye abantu banokufumana ukukhwehlela okomileyo njengesiphumo esingesihle samayeza anjenge -ACE inhibitors yoxinzelelo lwegazi oluphezulu. Ukuze ufumane ukuba yintoni kanye kanye unobangela, kungcono ukubona ugqirha.
Kutheni intloko yam ibuhlungu xa ndikhohlela?
Oku kubizwa ngokuba 'yintloko ebuhlungu yokukhwehlela'. Xa sikhwehlela kakhulu, uxinzelelo esifubeni nasesiswini luyanda. Olu xinzelelo lukwanyusa uxinzelelo ngaphakathi kwengqondo, nto leyo enokubangela intloko ebuhlungu. Oku akusoloko kuyinto yokukhathazeka. Nangona kunjalo, ukuba intlungu iyaqhubeka okanye inzima, funa ingcebiso kagqirha.
Wenza ntoni ukuba ukhwehlela okunganqandekiyo?
Ukusela amanzi amancinci okanye ithisipuni yobusi ngoko nangoko kunokubonelela ngoncedo olukhawulezileyo. Nangona kunjalo, ukuba ukukhwehlela kuyaqhubeka, kuhamba nobunzima bokuphefumla, okanye ukuqina kwesifuba, yiya kwiSebe lezeMpilo eziNgxamisekileyo (ETU) lesibhedlele esikufutshane ngoko nangoko. Musa ukulibazisa.
Umyalezo Wokuya Ekhaya
- Ukukhwehlela yindlela yokukhusela umzimba, kodwa ukukhwehlela okungapheliyo akulunganga.
- Ukusela iziselo ezininzi ezifana namanzi kunye ne-porridge kunceda kakhulu xa kukhohlela.
- Ubusi lunyango oluhle lwasekhaya lomphimbo obuhlungu kunye nokukhwehlela okomileyo (kodwa ungabuniki abantwana abangaphantsi konyaka omnye ubudala).
- Chonga uhlobo lokukhwehlela kwakho (okomileyo? I-phlegmy?) uze ukhethe unyango olufanelekileyo.
- Okubaluleke kakhulu: Ukuba ukukhwehlela kwakho kuqhubeka kangangeeveki ezimbini ukuya kwezintathu, kwaye kuhamba neempawu ezinje ngomkhuhlane, ubunzima bokuphefumla, iintlungu zesifuba, okanye ukukhohlela igazi, musa ukuchitha ixesha kwaye ngokuqinisekileyo bonana nogqirha wakho.
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