Ngaba ukhwehlela kakubi oqala ebusuku xa ulala ngaphandle kweengxaki? Xa ukhwehlela rhoqo, awukwazi ukulala, ingasathethwa ke ngokuvalela amehlo akho, akunjalo? Le yingxaki ecaphukisayo kakhulu kubantu abaninzi. Xa ungakwazi ukulala kakuhle, umzimba wakho awuphumli ngokwaneleyo kwaye inkqubo yokuphiliswa iyalibaziseka. Ngoko ke namhlanje, masithethe ngesizathu sokuba olu khohlela lukhule ebusuku, kunye nento esinokuyenza ukuze silususe.
Kutheni ukukhwehlela kusiba mandundu ebusuku?
Kunokubakho izizathu ezininzi zokuba ukukhwehlela kube mandundu ebusuku. Ngamanye amaxesha akulula njengoko ucinga. Makhe sijonge ezona zizathu ziphambili.
1. Ukuthontsiza emva kwempumlo
Le yeyona nto ixhaphakileyo yokukhohlela ebusuku. Khawucinge nje, xa sima size sihlale imini yonke, umhluzi oqokelelana empumlweni nasemphinjeni wethu wehla ngokulula, uye esiswini sethu, ngenxa yomxhuzulane. Asiqondi nokuba loo nto.
Kodwa xa silala ebusuku, le mucus iqala ukuqokelelana ngasemva komqala wethu endaweni yokuba yehle. Ifana nomsele ovalekileyo. Oku sikubiza ngokuba yi-"Postnasal Drip". I-mucus eqokelelana ngolu hlobo iyacaphukisa kwaye ivale umqala, nto leyo ebangela ukukhohlela. Yiyo loo nto sivuka kusasa sizive ngathi umqala wethu ukrwelekile.
2. Ityala elibi le-gastritis (GERD)
Abantu abaninzi abazi ukuba kukho unxibelelwano phakathi kokukhwehlela kunye ne-gastritis. Oku sikubiza ngokuba yi-'(Gastroesophageal Reflux Disease - GERD)'. Ngamafutshane, kulapho i-acid esiswini ibuyela phezulu, oko kukuthi, ecaleni komqala, iye emqaleni.
Xa sima, amandla adonsela phantsi komhlaba agcina le asidi esiswini. Kodwa xa sithambekile, njengokujika ibhotile ecaleni, le asidi inokungena lula emqaleni. Xa le asidi ifika emqaleni, iyawucaphukisa kwaye ibangele ukukhwehlela okomileyo okungapheliyo.
Ukuba ukhwehlela ebusuku kunye neempawu ezifana neentlungu zesifuba kunye nencasa emuncu emqaleni wakho, kukho ithuba elihle lokuba oku kubangelwa yi-GERD.
3. Iingxaki ezinxulumene nemiphunga
Ngamanye amaxesha, nokuba kukho usulelo lwemiphunga, ukukhwehlela kunokuba mandundu ebusuku. Ngaphakathi emiphungeni yethu, kukho izakhiwo ezincinci ezifana neenwele ezibizwa ngokuba yi-'Cilia' . Umsebenzi wazo kukutyhala i-mucus engafunekiyo emiphungeni phezulu nangaphandle. Xa silele phantsi, kulula ukuba ezi 'Cilia' zenze umsebenzi wazo. Ngoko ke, xa zizama ukukhupha i-mucus, umzimba wethu uyanceda ngokukhwehlela.
4. Ezinye izizathu
- I-Allergies kunye ne-Asthma: Ukuba une-allergies kwizinto ezifana nothuli, i-cobwebs, kunye ne-dander yezilwanyana zasekhaya, ezi zinto zikwigumbi lakho lokulala zinokukwenza ukhohlele ngakumbi ebusuku. Abantu abane-asthma nabo banokufumana ukukhohlela okwandileyo ebusuku ngenxa yobuthathaka bomoya.
- Amayeza athile: Amanye amayeza, anjenge-ACE inhibitors, asetyenziselwa ukunyanga uxinzelelo lwegazi oluphezulu, anokubangela ukukhwehlela okomileyo njengesiphumo esibi.
- Ukumelwa yintliziyo:Xa ukusebenza kwentliziyo kubuthathaka, ulwelo lunokuqokelelwa emiphungeni luze lubangele ukukhwehlela. Oku kuya kuba mandundu xa kukhohlela.
Iindlela ezili-12 zasekhaya zokunyanga ukukhwehlela ebusuku
Ukuba ukukhwehlela kwakho akukubi kakhulu, ungazama ezi zinto zilula zilandelayo. Kodwa khumbula, ukuba ukukhwehlela kwakho kuyaqhubeka okanye unezinye iimpawu ezinzulu, ngokuqinisekileyo kuya kufuneka ubone ugqirha.
1. Lala intloko yakho iphakanyisiwe: Le yeyona ndlela ilula nesebenzayo. Lala unemiqamelo emibini okanye emithathu kwaye ugcine intloko namagxa akho ephakanyisiwe. Esi sisisombululo esilungileyo kuzo zombini `(Postnasal Drip)` kunye `(GERD)`.
2. Sebenzisa ubusi: Ubusi liyeza lendalo lokukhwehlela. Linciphisa ukuziva umphimbo obuhlungu kunye nokukhwehlela rhoqo. Xuba ithisipuni yobusi kunye namaconsi ambalwa elayimu kwiglasi yamanzi afudumeleyo uze usele ngaphambi kokuba ulale ebusuku.
- Kubalulekile: Ungaze unike ubusi iintsana ezingaphantsi konyaka omnye.
3. Sela amanzi amaninzi kunye nolwelo: Sela amanzi amaninzi imini yonke. Oku kuya kucutha umhluzi kwaye kwenze kube lula ukukhupha ulwelo emzimbeni. Kulungile nokutya iziqhamo ezinamanzi amaninzi, njengevatala kunye nepayinapile.
4. Phefumla umphunga oshushu: Vala iingcango zegumbi lokuhlambela, uvule ishawa eshushu, uze uphefumlele umphunga imizuzu embalwa. Oku kuya kunceda ukunciphisa ukuxinana nokuxinana kwempumlo yakho nasemqaleni, kwaye kunike isiqabu esikhulu kwi-phlegm.
5. Amaconsi okukhwehlela aqhoqhoqho: La aluncedo okwexeshana kumqala obuhlungu kunye nokukhwehlela okomileyo. Xa ephefumlwa, andisa ukuveliswa kwamathe emlonyeni, nto leyo enceda ukugcina umqala umanzi.
6. Lumka ngesidlo sangokuhlwa: Ukuba ukrokrela ukuba une-gastritis (GERD), yitya isidlo sangokuhlwa ubuncinane iiyure ezi-3 ngaphambi kokuba ulale . Kuphephe ukutya ukutya okunamafutha, okuneziqholo, okunetshilisi eninzi, itshokolethi, kunye nekofu ebusuku.
7. Sebenzisa i-humidifier: Ukuba umoya osegumbini lakho womile kakhulu, unokukucaphukisa umqala kwaye ubangele ukukhohlela. Ukuba kunokwenzeka, sebenzisa i-humidifier ukugcina umswakama osegumbini uphakathi kwe-40%-50%.
8. Nciphisa izinto ezibangela i-allergens: Hlamba iibhedi kunye nee-pillowcases rhoqo ngamanzi ashushu. Hlamba igumbi kakuhle ukuze ususe uthuli. Ukuba kunokwenzeka, sebenzisa isicoci somoya esine-HEPA filter. Kukwangumbono omhle ukugcina izilwanyana zasekhaya zingangeni kwigumbi lokulala.
9. Amayeza e-OTC (athengiswa ngaphandle kwekhawuntara):
- I-antihistamine inokunceda kwi-postnasal drip ebangelwa yi-allergies.
- I-antacid enciphisa i-asidi yesisu inokunceda ekukhwehleleni okubangelwa yi-GERD.
- Nangona kunjalo, musa ukusebenzisa naluphi na unyango ngaphandle kokubonisana nogqirha, ingakumbi ukuba unezinye iingxaki zempilo (isifo seswekile, uxinzelelo lwegazi oluphezulu).
10. Hlamba ngamanzi anetyuwa:Nyibilikisa ithisipuni yetyuwa kwiglasi yamanzi afudumeleyo uze uhlambe ngayo izihlandlo ezininzi ukunciphisa iintlungu zomqala kunye nokurhawuzelela.
11. Iti yeGinger: Ijinja yindlela yendalo yokulwa nokuvuvukala. Ukusela iti eyenziwe ngokukrazula iqhekeza lejinja uze uyifake emanzini ashushu ebusuku kunokunceda ekunciphiseni ukukhwehlela.
12. Lumka xa unika abantwana amayeza: Kuphephe ukunika abantwana abangaphantsi kweminyaka emi-4 ubudala isiraphu yokukhwehlela ethengwe kwiikhemesti ngaphandle kwengcebiso kagqirha.
Sifanele siye kugqirha nini?
Ukuba amayeza asekhaya awakuncedi ukukhohlela kwakho, okanye ukuba unezinye zeempawu ezinzulu ezilandelayo, nceda ubone ugqirha ngokukhawuleza.
| Iimpawu ekufuneka uziqaphele | Inkcazo kunye nento omawuyenze |
|---|---|
| Ukukhwehlela kuthatha iiveki ezingaphezu kwezi-2-3 | Ukuba ukukhwehlela kwakho akuphelanga nangona unyango lwasekhaya lungasebenzi, kubalulekile ukubona ugqirha ukuze ufumane unobangela. |
| Ubunzima bokuphefumla okanye ukuqina kwesifuba | Olu luphawu olubi kakhulu. Bona ugqirha ngokukhawuleza. Ukuba kuyimfuneko, yiya kwiYunithi yoNyango oluNgxamisekileyo (ETU) . |
| Ukukhohlela igazi | Ungaze ulibazise. Oku kungaba luphawu lokugula okunzulu. Funa ingcebiso kagqirha ngoko nangoko. |
| Iintlungu zesifuba | Ukuba ukukhwehlela kwakho kuhamba nentlungu esifubeni, kunokuba yinto embi kakhulu. Bona ugqirha. |
| Umkhuhlane ophezulu, ukubanda, kunye nemilenze evuvukileyo | Ezi zinokuba ziimpawu zesinye isifo. Kubalulekile ukubona ugqirha ukuze ufumane uxilongo olufanelekileyo. |
Umyalezo Wokuya Ekhaya
- Zininzi izinto ezibangela ukukhohlela ebusuku. I-postnasal drip, i-gastritis (GERD), kunye ne-allergies zezona zinto ziphambili ezibangela ukukhohlela.
- Izinto ezilula ezifana nokulala intloko yakho iphakanyisiwe, ukusela ulwelo olufudumeleyo, nokusebenzisa ubusi kunokubonelela ngokukhululeka okukhulu ekukhwehleleni.
- Ukuba ukukhwehlela kwakho bekungaphezulu kweeveki ezimbini, okanye ukuba uneempawu ezinzulu ezifana nobunzima bokuphefumla, iintlungu zesifuba, okanye igazi kwi-phlegm yakho , bona ugqirha wakho ngokukhawuleza.
- Kuphephe ukunika abantwana abancinci isiraphu yokukhwehlela evela kwiikhemesti, ingakumbi abo bangaphantsi kweminyaka emi-4 ubudala, ngaphandle kwengcebiso kagqirha.
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