Ngaba nawe uziva udiniwe nasemva kokuba wenze umthambo omncinci? Ngaba oko kukunganyamezeli umthambo?

Ngaba ukufumanisa kunzima ukuphefumla xa uhamba umgama omfutshane okanye unyuka izinyuko? Okanye uziva udiniwe ngokukhawuleza? Mhlawumbi ucinga , "Owu, ndiyaluphala ngoku" okanye "Andizilolongi ngokwaneleyo." Kodwa ngamanye amaxesha oku kunokuba nzulu ngakumbi kunoko. Yiloo nto siza kuthetha ngayo kweli nqaku namhlanje.

Kuthetha ukuthini ukunganyamezeli umthambo?

Ngamafutshane, ukunganyamezelani nokuzilolonga kuxa ungakwazi ukwenza imisebenzi yomzimba ngokulula njengoko ubusenza ngaphambili, okanye amandla akho okuyinyamezela ehla. Oko kuthetha ukuba uziva udiniwe kakhulu nasemva kokwenza umsebenzi omncinci, kwaye unobunzima bokuphefumla. Cinga ngako, xa sihamba, sibaleka, okanye siphakamisa iintsimbi, iinkqubo ezininzi emzimbeni wethu kufuneka zisebenzisane. Kufana nomatshini omkhulu. Intliziyo yethu, imiphunga, kunye nemisipha yonke iyabandakanyeka. Ukuba kukho ingxaki encinci okanye ubuthathaka kwenye yezi nkqubo, kuba ngathi loo matshini awusebenzi kakuhle. Kulapho ke kwenzeka le meko ibizwa ngokuba kukunganyamezeli ukuzilolonga . Ngokwesiqhelo, awunakufikelela kwisantya esiphezulu sentliziyo yakho ngokweminyaka yakho ngenxa yezi mpawu. Xa uzilolonga, umzimba wakho unokuthatha kuphela i-60% ukuya kwi-70% yeoksijini oyifunayo xa kuthelekiswa nomntu ongenalo le meko. Oku kunokuba yinyani ngakumbi ukuba intliziyo yakho ayisebenzi kakuhle. Umzekelo, oku kuqhelekile kubantu abaneengxaki zentliziyo . Uyazi, intliziyo yethu yiyo epompa igazi elithwala ioksijini kwiithishu kunye neeseli emzimbeni wonke. Ngoko ke, ukuba intliziyo ayikwazi ukupompa igazi ngokufanelekileyo nangendlela efanelekileyo, ukusasazwa kweoksijini kuwo wonke umzimba nako kuyaphazamiseka. Ngokufanayo, abantu abaneengxaki ezithile zemiphunga banobunzima bokuphefumla nokufaka ioksijini eyaneleyo kwimisipha yabo. Kuba xa sisebenza nzima, izihlunu zethu zifuna ioksijini engaphezulu kunaxa siphumle nje. Khawuthelekelele, uphefumla ioksijini, kwaye intliziyo yakho iyithwala iye kuzo zonke iindawo zomzimba ngegazi. Emva koko iiseli zethu kufuneka zisebenzise loo oksijini ukuvelisa amandla. Kodwa ukuba izihlunu zakho zamathambo azisebenzi kakuhle, azinakusebenzisa loo oksijini ngokufanelekileyo. Ngoko ke ukuba kukho ingxaki nangayiphi na kwezi nyathelo zibalulekileyo - inkqubo yokungenisa, ukusasaza, okanye ukusebenzisa ioksijini kwinqanaba leseli - kulapho kwenzeka khona ukunganyamezeli koMthambo . Le meko inokwenza kube nzima kuwe ukwenza izinto ozithandayo, kwanemisebenzi yakho yemihla ngemihla. Ngamanye amaxesha inokukhokelela ekulalisweni rhoqo esibhedlele.

Kuqheleke kangakanani oku?

Ukunganyamezelani umthambo kuxhaphake kakhulu kunokuba sicinga. Abantu abaninzi kwihlabathi liphela banengxaki yesi sifo. Akukho sizathu sinye soku, baninzi. Umzekelo, abantu abangaphezu kwezigidi ezi-6 eMelika banesifo sentliziyo.Zikho. Malunga nama-50% abo, oko kukuthi, malunga nesiqingatha, banobunzima bokwenza umthambo, okanye ukunganyamezelani nokwenza umthambo. Le meko ixhaphakile eSri Lanka kubantu abanezifo zentliziyo nezokuphefumula.

Zithini iimpawu zokunganyamezelani nomthambo?

Kulungile, ngoku makhe sibone ukuba zeziphi iimpawu eziphambili ekufuneka uzijonge ukuba ukrokrela ukuba une-Exercise Intolerance. Jonga ukuba unayo na enye okanye ezingaphezulu kwezi.

• Ukuphefumla kancinci : Olu lolona phawu luqhelekileyo noluqhelekileyo. Usenokuziva uphelelwa kukuphefumula, okanye kufuneka uphefumle kakhulu, nokuba sele wenze umsebenzi omncinci okanye uhambe umgama omfutshane. Kufana nokuziva uvakalelwa xa unyuka intaba okanye unyuka izinyuko.
• Ukudinwa : Ukuziva udiniwe kwaye udiniwe ngaphandle kwesizathu esicacileyo, nokuba sele wenze umsebenzi omncinci. Usenokuziva udiniwe kusasa kwaye ulele imini yonke.
• Ukungakhululeki okanye ukudinwa emilenzeni: Usenokuziva iintlungu, iintlungu, ubunzima, okanye ukuba ndindisholo emilenzeni yakho, nokuba ngexesha lokuzilolonga okanye uhamba nje umgama omfutshane. Ngamanye amaxesha, kusenokuvakala ngathi izihlunu zakho ziyaqengqeleka.
• Umoya ophuma ngamandla : Uqala ukuphefumla ngokukhawuleza, ngokungathi uphefumla nzima. Usenokuziva unesiyezi kwaye isifuba sakho sisenokuba sibetha ngamandla.

Zithini izizathu zokunganyamezelani nokwenza umthambo?

Kunokubakho izizathu ezininzi, kungekhona esinye okanye ezibini, ezibangela le meko. Ezinye zazo zinxulumene nentliziyo nemiphunga esixoxe ngayo ngaphambili. Makhe sijonge izizathu eziphambili:

• Ukusilela kwentliziyo: Le meko yenzeka xa intliziyo iba buthathaka kwaye ingakwazi ukupompa igazi ngokufanelekileyo.
• Isifo sentliziyo esizalwa naso: Abanye abantu banokuzalwa beneziphene ezithile entliziyweni yabo. Oku kukwangunobangela.
• Izifo zemiphunga: Umzekelo, izifo zemiphunga ezihlala ixesha elide ezifana neCOPD ( Chronic Obstructive Pulmonary Disease ) zenza kube nzima kwimiphunga ukuba ifumane ioksijini kwaye ikhuphe i-carbon dioxide.
• I-Pulmonary embolism: Ihlwili legazi elihlala emthanjeni wegazi oya emiphungeni. Le yingxamiseko yezonyango.
• `I-COVID ende`: Iimpawu ezinje ngokudinwa, ukuphefumla kancinci, kunye nentlungu yesifuba abanye abantu abayifumanayo nangona sele bephilile kwi-COVID-19.
• I-anemia: Xa kukho ukwehla komthamo wegazi emzimbeni, inani leeseli ezibomvu zegazi ezithwala ioksijini liyancipha. Emva koko, nokuba wenza umsebenzi omncinci, uzive udiniwe.
• Ukubetheka kwentloko: Ukwenzakala okwethutyana engqondweni okubangelwa kukubetheka kakhulu entloko. Oku kunokwenza kube nzima ukuzilolonga okwethutyana emva kokwenzakala.
• Ukwaluphala: Njengoko sikhula, ukusebenza kwemizimba yethu kunye namandla emisipha ngokwemvelo ayancipha.
• Ukutyeba kakhulu: Ubunzima bomzimba obugqithisileyo bubangela uxinzelelo olungakumbi entliziyweni, emiphungeni, nasemalungeni omzimba, nto leyo eyenza kube nzima ukuzilolonga.
• Isifo seswekile: Isifo seswekile esingalawulekiyo singonakalisa imithambo-luvo kunye nemithambo yegazi ngokuhamba kwexesha. Oku kukwangunobangela wokunganyamezelani nokwenza umthambo.
• Isifo sezintso: Xa izintso zingasebenzi kakuhle, iityhefu zinokuqokelelana emzimbeni, nto leyo ebangela ukudinwa kunye nokunye ukungakhululeki.
• Izifo ezichaphazela izihlunu zamathambo: Umzekelo, iimeko zemfuza ezifana nesifo sikaMcArdle . Ezi zibangela iintlungu eziqatha kunye nokungonwabi ngexesha lokuzilolonga ngenxa yokunqongophala kwe-enzyme efunekayo ukuze izihlunu zivelise amandla.
• Izifo zokudumba: Ezi ntlobo zokungakhululeki zinokubakho ngenxa yeemeko zokudumba emzimbeni, njengeentlobo ezahlukeneyo ze-arthritis.

Into ebalulekileyo kukuba ngamanye amaxesha umntu unokuba nezizathu ezingaphezu kwesinye ngexesha elinye. Umzekelo, umntu unokuba nazo zonke ezi zifo zintathu: isifo sentliziyo, ukutyeba kakhulu, kunye nesifo seswekile. Emva koko imeko yokunganyamezelani komzimba inokuba mandundu nangakumbi.

Ugqirha uyixilonga njani le meko?

Ukuba unale mpawu, kungcono ukubona ugqirha ukuze ufumane ukuba yintoni kanye kanye ingxaki. Ugqirha wakho uza kukubuza ngeempawu zakho, imbali yosapho lwakho, aze enze uvavanyo lomzimba. Banokwenza novavanyo oluthile ukuqinisekisa imeko kunye nokufumanisa unobangela.

• Uvavanyo lokuhamba ngeenyawo lwemizuzu emithandathu: Olu luvavanyo olulula kakhulu. Lubandakanya ukuhamba imizuzu emithandathu ngesantya esiqhelekileyo kwindawo ethe tyaba kunye nokulinganisa umgama onokuhamba ngawo. Lukwalinganisa izinto ezifana nesantya sentliziyo yakho kunye namanqanaba eoksijini ngaphambi nasemva kokuba uhambe.
• Uvavanyo loxinzelelo lomzimba: Oku kuquka ukuba uxinzelelo lwegazi lwakho, izinga lentliziyo yakho kunye nepateni (nge-ECG), kunye namanqanaba eoksijini ajongwe ngelixa uhamba kwi-treadmill okanye uqhuba ibhayisekile engashukumiyo. Oku kunokunceda ukubona indlela intliziyo yakho esabela ngayo kumthambo.
• Uvavanyo lokuzilolonga lweCardiopulmonary (CPET): Olu luvavanyo "olusemgangathweni wegolide" lokufumanisa esi sifo. Lubonelela ngolwazi oluchanekileyo noluthembekileyo. Kolu vavanyo, ugqirha ujonga ngononophelo izinga lentliziyo yakho, uxinzelelo lwegazi, amanqanaba eoksijini yegazi, kunye nokuphefumla ngelixa uhamba kwi-treadmill okanye ukhwela ibhayisekile. Unxiba imaski ekhethekileyo elinganisa ubunzulu nesantya sokuphefumla kwakho, kunye nokuba ingakanani ioksijini oyithathayo kunye nokuba ingakanani i-carbon dioxide oyikhuphayo.

Ziziphi iindlela zonyango zokunganyamezelani nomthambo?

Kwabaninzi, unyango olungcono nolubaluleke kakhulu lokunganyamezelani nomthambo yinkqubo ecwangcisiweyo yomsebenzi womzimba, okanye "uqeqesho lomthambo," olwenziwa phantsi kweliso likagqirha . Oku kufana nogqirha onika amayeza, kodwa ukwanika umthambo. Oku kudla ngokubandakanya ukuzilolonga ngamandla aphakathi imizuzu engama-30-60 ngosuku, ubuncinane iintsuku ezintathu ngeveki. Nangona kunjalo, oku akufani kuye wonke umntu. Ugqirha uya kudala "isicwangciso soqeqesho lomthambo esenziwe ngokwezifiso" esifanelekileyo kuwe, ngokusekelwe kwimeko yakho yomzimba kunye nesizathu sokunganyamezelani nomthambo.

• Umzekelo, ukuba unengxaki yokungakhululeki ngenxa ye -'Long COVID' , kufuneka uqale ngokuzivocavoca umzimba okunzima njengokurhoxa okanye ukukhwela ibhayisekile, nokuba lixesha elifutshane kakhulu. Kancinci kancinci yongeza ixesha kunye nobunzima.
• Ukuba unengxaki yokuphefumla efana ne -COPD , ungazuza kuqeqesho lwexesha elifutshane . Oku kuthetha ukwenza umthambo omfutshane wokuzivocavoca ngamandla, uphumle okwethutyana, uze uphinde uwenze.

Ukongeza kwimithambo, kukho ezinye iindlela zonyango:

• Ukunciphisa umzimba: Ukuba ukutyeba kakhulu yimbangela, kubaluleke kakhulu ukunciphisa umzimba ngendlela esempilweni.
• Ukulandela ukutya okunempilo: Ngamanye amaxesha, ukuba kukho ukunqongophala kwesondlo, ugqirha wakho unokukucebisa ukuba ulungise oko, umzekelo, ngokongeza ukutya okuneproteni eninzi okanye i-vitamin D ekutyeni kwakho.
• Ukunyanga iimeko zempilo ezifihlakeleyo: Ukunyanga iimeko zempilo ezifana nesifo sentliziyo, isifo seswekile, kunye ne-anemia ezibangela ukunganyamezelani nomthambo ngamayeza afanelekileyo okanye, ukuba kuyimfuneko, utyando.
• Unyango lweoksijini: Abanye abantu bafuna ioksijini ngexesha lokuzilolonga okanye imini yonke ukuba amanqanaba eoksijini egazini labo aphantsi.
• Ukuvuselelwa kwemiphunga:Le yinkqubo yoqeqesho ekhethekileyo. Ibonelela ngemithambo yokuphefumla, imfundo ngesi sifo, kunye neengcebiso zendlela yokuphila, ingakumbi kwabo banezifo zemiphunga ezingapheliyo njenge-COPD.

Luhlobo luni lwamava analo umntu onganyamezelaniyo nokwenza umthambo?

Indlela ophila ngayo ngaphandle kokungakwazi ukwenza umthambo kunye nokuba uza kuba nezi ngxaki ixesha elide kangakanani iya kuxhomekeka ngokupheleleyo kwisizathu esiyintloko .

• Khawucinge nje, ukuba ubune -concussion xa wawusemncinci waza wabetheka entloko ngelixa udlala imidlalo, ubuya kubuyela esiqhelweni ngexesha elifutshane, njengenyanga, ngokuphumla kakuhle nonyango.
• Nangona kunjalo, ukuba ukunganyamezelani kwakho nomthambo kubangelwa yimeko engapheliyo ehlala ixesha elide efana nokusilela kwentliziyo , kuya kufuneka ujongane nale meko, oko kukuthi, ukunganyamezelani nomthambo, ubomi bakho bonke. Oko kuthetha ukuba kuya kufuneka uyilawule kakuhle kwaye ulandele imiyalelo kagqirha wakho ngokuchanekileyo.

Ngaba Ukunganyamezelani Kwemithambo Kungathintelwa?

Kwezinye iimeko, singakwazi, kodwa ayizizo zonke izizathu ezinokulawulwa. Umzekelo, asinakuyithintela into efana nesifo sentliziyo esizalwa naso. Nangona kunjalo, ezinye iimeko ezininzi ezinokubangela ukunganyamezelani nomthambo (umz. isifo seswekile, uxinzelelo lwegazi oluphezulu, ukutyeba kakhulu, kunye nezinto ezinokubangela isifo sentliziyo) zinokulawulwa ngokutshintsha indlela yokuphila kunye nonyango olufanelekileyo, ukunciphisa umngcipheko wokunganyamezelani nomthambo. Ukuphila ubomi obusempilweni yeyona nto ibalulekileyo.

Ndingazinyamekela njani?

Ngenxa yokuba zininzi izinto ezinokubangela ukunganyamezelani nomthambo, okusebenza kakuhle kuwe kunokwahluka kancinci koko kusebenza komnye umntu. Ke ngoko, kubalulekile ukulandela iingcebiso kunye nesicwangciso sonyango esinikwa ngugqirha wakho ngokukodwa.

• Uza kukuxelela ukuba kufuneka wenze umthambo ongakanani kwaye unamandla kangakanani. Yenza ngokuchanekileyo.
• Mhlawumbi uza kuxelelwa ukuba utye iiproteni ezingaphezulu, okanye uthabathe ivithamini ethile.
• Kubalulekile ukulawula kakuhle imeko yezempilo esisiseko (umz. isifo seswekile, isifo sentliziyo) esibangela ukuba ungakwamkeli ukuzilolonga. Sela loo mayeza ngexesha.

Ngoko ke, ukwenza ezo zinto ngokuchanekileyo kubaluleke kakhulu kwimpilo-ntle yakho.

Ndifanele ndimbone nini ugqirha?

Nje ukuba ufunyaniswe ukuba unale meko, kubalulekile ukuba uhlale unxibelelana nogqirha wakho, oko kuthetha ukuya kuye rhoqo ukuze ahlolwe . Ngale ndlela, angabona ukuba uqhuba njani, nokuba imeko yakho iphucukile na, ukuba uphumelele kangakanani kwisicwangciso sokuzilolonga asidalileyo, kunye nokuba kukho naluphi na utshintsho olufunekayo kunyango lwakho. Ukuba ubonakalisa iimpawu ezintsha okanye ukuba iimpawu zakho ziya zisiba mandundu, xelela ugqirha wakho ngoko nangoko.

Ndingayibuza yiphi imibuzo ugqirha?

Xa usiya kugqirha, bhala phantsi nayiphi na imibuzo onayo malunga nale meko kwangaphambili. Oku kuya kukunceda ungakhumbuli nto kwaye kukwenze uzive ukhululekile. Nazi ezinye zemibuzo onokuzibuza yona ugqirha wakho:

• "Gqirha, yeyiphi eyona nto iphambili eyandibangela ukuba ndibe nale meko yokunganyamezelani nokwenza umthambo?"
• "Ukuba ndifuna ukufumana isiqabu kule meko, zeziphi izinto ekufuneka ndizenze kwaye zeziphi iingcebiso ekufanele ndizilandele?"
• "Ndingambona ugqirha kwakhona nini? Ndingawujonga njani imeko yam?"
• "Ngaba kukho iinjongo ezithile endifuna ukuzifezekisa? (umz., ukuba ndifuna ukuhamba umgama ongakanani ngexesha elinye, ukuba ndifuna ukukwazi ukuzilolonga ixesha elingakanani ngaphandle kokuma)?"
• "Ngawaphi amayeza endifanele ndiwasebenzise ngenxa yoku? Ngaba aneziphumo ebezingalindelekanga?"
• "Zeziphi iinguqu ekufuneka ndizenze kwindlela enditya ngayo?"

Okokugqibela, khumbula oku.

Xa umzimba wakho ungakwazi ukufunxa ioksijini ngokufanelekileyo uze uyiguqule ibe ngamandla, nezinto ebezilula kuwe ngoku zinokuba nzima. Yiyo loo nto. Kodwa ungakhathazeki okanye uzive kakubi ngayo. Ukuba ulandela isicwangciso sonyango sikagqirha wakho, ingakumbi inkqubo yokuzilolonga, ngononophelo nangomonde, uya kukwazi ukwenza imisebenzi yakho yemihla ngemihla kwakhona, njengokuphuma uye kuthumela ileta, ukunyuka izinyuko ukuya phezulu kwendlu yakho, okanye ukuhambahamba okufutshane.

Khumbula, kuthatha ixesha ukuba ngcono ngenxa yokunganyamezelani nomthambo. Kunzima ukulindela isiqabu ngobusuku obunye. Umonde nokuzinikela zizinto ezibalulekileyo. Ukuba uziva ulivila ngokuzilolonga okanye ufumana kunzima ukukwenza wedwa, cinga ngokucela uncedo kwilungu losapho okanye kumhlobo osenyongweni. Ngumthombo omkhulu wamandla nokhuthazo xa kukho umntu. Okubaluleke kakhulu, khumbula ukuba awuwedwa kolu hambo!

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