Ngaba une-asthma kwaye usafuna ukudlala imidlalo? Masifumanise ngokuqinisekileyo!

Xa umntu esithi une-arthritis, abanye abantu banokucinga, "Owu, ngoko ke abanakubaleka, ukutsiba, okanye ukudlala, akunjalo?" Ngaba nawe ucinga njalo? Ngaba umntu one-arthritis angadlala imidlalo okanye akayi kudlala? Zeziphi izinto ekufuneka uzilumkele ukuba uyayidlala? Ukuba le mibuzo isengqondweni yakho, ungoyiki nto. Namhlanje, siza kuthetha ngayo yonke le nto ngokucacileyo, ngokungathi sithetha nomhlobo.

Impahla kunye nemidlalo - ngaba ezi zinto zimbini ziyahambelana ngokwenene?

Ngamafutshane, ewe! Abantu abane-asthma ngokuqinisekileyo banokudlala imidlalo. Kodwa kukho into enye encinci. Oko kukuthi, ukulawula i-asthma yakho ngokufanelekileyo nokulandela imiyalelo enikwe ngugqirha wakho ngokuchanekileyo. Cinga nje, bangaphi abadlali ababalaseleyo kwihlabathi abane-asthma? Abanye bade baphumelela iimbasa zegolide zeOlimpiki! Oko kuthetha ukuba i-asthma ayilothintelo kwimidlalo, ukuba ilawulwa ngokufanelekileyo. Yinyani, eminye imidlalo inokuba nzima ngakumbi kubantu abane-asthma. Umzekelo, imidlalo efuna amandla amaninzi kwaye yenziwa ngaphandle kokuphumla (cinga ngokubaleka i-marathon) okanye imidlalo eyenziwa kwimozulu ebanda kakhulu, kufuneka ulumke ngakumbi. Kodwa oko akuthethi ukuba awunakuyenza loo midlalo. Abadlali abaninzi abanetalente namhlanje baye babonisa ukuba ukuba bafumana uqeqesho olufanelekileyo kwaye basebenzisa amayeza achazwe ngugqirha kwidosi echanekileyo nangendlela echanekileyo, nabani na one-asthma unokudlala nawuphi na umdlalo afuna ukuwudlala.

Zithini izibonelelo zokudlala imidlalo kuwe njengomntu one-asthma?

Nokuba awuphuphi ngokuba ngumdlali wezemidlalo oqeqeshiweyo, iingenelo ozifumanayo ngokuzilolonga nokudlala imidlalo zininzi kakhulu.

Isiphumo sokuphilisa emzimbeni

• Umzimba ophilileyo: Xa uzilolonga, utshisa amafutha angafunekiyo emzimbeni wakho, nto leyo ekunceda ugcine ubunzima obusempilweni. Umzimba wakho uba lula.
• Ukuqinisa imiphunga : Le yenye yezona nzuzo zinkulu kwabo bane- asthma . Xa udlala imidlalo kwaye uzilolonga, izihlunu zokuphefumla esifubeni sakho ziyaqina. Kanye njengezihlunu ezingalweni nasemilenzeni yakho ziyaqina xa uzilolonga. Xa izihlunu zakho zokuphefumla ziqina, imiphunga yakho ingasebenza kakuhle. Oku kuthetha ukuba ukuba nenkqubo yemiphunga eqinileyo luncedo olukhulu xa unengxaki yokuphefumla ngenxa ye-asthma.
• Ukuqinisa intliziyo : Ukuzilolonga rhoqo kunceda ukugcina intliziyo isempilweni.

Uxolo lwengqondo

Akunakwenzeka ukuba singazibaxi izinto eziluncedo ezemidlalo kungekuphela nje emzimbeni, kodwa nakwingqondo.

• UyoloIiHormone : Xa uzilolonga, umzimba wakho uvelisa iikhemikhali ezibizwa ngokuba yi-" endorphins ". Ezi zifana "neehomoni zovuyo." Zikwenza uzive wonwabile kakhulu, ukhululekile, kwaye uzolile.
• Ukulala kakuhle: Abanye abantu bafumanisa ukuba ukuzilolonga kuyabanceda balale ngcono ebusuku.
• Amandla engqondo: Imidlalo ikhulisa ukuzithemba kwakho. Ufumana uluvo lokuba "Nam ndingakwenza oku." Ukuzilolonga kukwanceda ukulawula iimeko ezifana nokuxhalaba nokudakumba. Cinga ngovuyo oluvayo xa uphumelela umdlalo okanye uphucula izakhono zakho ngelixa unxibe isuti! Kungatshintsha indlela ozijonga ngayo.

Ungakhuseleka njani xa udlala imidlalo? Qiniseka ukuba uyazikhumbula ezi zinto!

Ngoko ke, ngaphambi kokuba udlale imidlalo ene-asthma, kufuneka uqiniseke ukuba i-asthma yakho ilawulwa kakuhle. Oko kuthetha ukuba akufuneki ube neengxaki zokuphefumla rhoqo okanye ubunzima bokuphefumla. Ngoko ke ungayilawula njani i-asthma yakho? 1. Landela icebiso likagqirha wakho: Landela iSicwangciso sokuSebenza se-Asthma sikagqirha wakho ngqo. 2. Thatha amayeza akho njengoko kuyalelwe: Thatha onke amayeza achazwe ngugqirha wakho, kanye njengoko kuyalelwe, nangamaxesha achazwe ngugqirha.

Amayeza okulawula athathwa yonke imihla

Ukuba uthatha amayeza okulwa nokuvuvukala (ngamanye amaxesha abizwa ngokuba liyeza lokulawula, amayeza okugcina, okanye amayeza okulawula ixesha elide) yonke imihla, kufuneka uwathathe yonke imihla njengoko kuyalelwe, nokuba uzive uphilile. Ukuba uphoswa liyeza usuku olunye, iimpawu zakho zesifuba zinokubuya. La mayeza asebenza ngokunciphisa ukudumba kunye nokuziva ukhululekile kwiindlela zakho zomoya kunye nokulawula ukuhlaselwa sisifuba.

Amayeza okuhlangula

Hlala unaye "amayeza okunceda ngokukhawuleza" (akwabizwa ngokuba "amayeza okuhlangula" okanye "amayeza asebenza ngokukhawuleza") ngamaxesha onke, nokuba usenza umthambo. Oku kuya kukuvumela ukuba uwathathe ngokukhawuleza ukuba unesifo se-asthma ngequbuliso.

Kwabo bane-asthma ebangwa kukuzilolonga (i-Asthma ebangelwa kukuzilolonga - i-EIA)

Abanye abantu banemeko apho iimpawu zabo zesifuba zenzeka kuphela xa bezilolonga. Oku kubizwa ngokuba yi-"Exercise-Induced Asthma (EIA)``. Ukuba unale meko, ugqirha wakho angakuxelela ukuba usebenzise i-"rescue inhaler" yakho imizuzu embalwa ngaphambi kokuba uzilolonga. Oku kunokukunceda ukuthintela ukuba isifuba sakho singabi mandundu ngexesha lokuzilolonga.

Ngokuqinisekileyo thetha nogqirha wakho!

Ngaphambi kokuba uqale nayiphi na inkqubo yezemidlalo okanye yokuzilolonga, kubalulekile ukuthetha nogqirha wakho. Ugqirha wakho unokongeza ingcebiso eyongezelelweyo kwiSicwangciso sakho seNzame ze-Asthma esilungiselelwe i-asthma yakho. Ezi ngcebiso zinokwahluka ngokuxhomekeke kwizinto ezibangela i-asthma yakho. Umzekelo:

• Ngeentsuku apho ipollen okanye ukungunda kuphezulu: Ugqirha wakho angakuxelela ukuba unciphise umthambo wakho wangaphandle.
• Ebusika: Nxiba isikhafu okanye imaski yokutyibiliza eqhweni ukuze uvale umlomo nempumlo yakho xa uzilolonga ngaphandle. Oku kuya kuthintela umoya obandayo nowomileyo ukuba ungangeni kwiindlela zakho zomoya .
• Ukuphefumla: Ukuphefumla ngempumlo yakho kunokuphefumla ngomlomo ngelixa usenza umthambo kungcono kubantu abane-asthma. Oku kungenxa yokuba xa uphefumla ngempumlo yakho, umoya uyafudunyezwa, ufume, kwaye ucocwe ukuya kuthi ga kwinqanaba elithile ngaphambi kokuba ufike emiphungeni yakho. Oku kuthintela iindlela zakho zomoya ukuba zome kwaye zibande ngokukhawuleza.
• Ukuzifudumeza Nokuzipholisa: Kubaluleke kakhulu ukwenza imizuzu emi-5 ukuya kweli-10 'yokuzilolonga' ngaphambi kokuba uqale naluphi na uhlobo lomthambo kunye nemizuzu emi-5 ukuya kweli-10 'yokuzilolonga' emva kokuba uwugqibile . Oku kuvumela indlela yakho yomoya ukuba iqhele kancinci kancinci umthambo kwaye ibuyele esiqhelweni. Ukuzilolonga kakhulu ngaxeshanye kunokubangela ukuba i-asthma ibe mandundu.

Khumbula: Ugqirha wakho ngumntu ofanelekileyo ukukunika ingcebiso. Ngoko ke musa ukumamela nje oko kuthethwa ngabanye uze uqale ukuthatha amayeza akho okanye ukuzilolonga.

Xelela umqeqeshi wakho kunye nabanye abadlali.

Kubaluleke kakhulu ukwazisa umqeqeshi wakho kunye nabanye abadlali ukuba une-asthma. Ngale ndlela, ukuba ngequbuliso unengxaki yokuphefumla okanye udinga ikhefu, baya kwazi ukuba yintoni ebangela eso asthma. Banokukunceda.

Mamela umzimba wakho.

Njengoko uzilolonga okwethutyana, uza kufunda oko umzimba wakho ukukuxelelayo. Xa uziva iimpawu ze-asthma ziqala, okanye xa uziva uphelelwa ngumphefumlo, kufuneka uziqhelise ukuyeka ukuzilolonga okwethutyana, usebenzise i-"rescue inhaler" yakho ukuba kuyimfuneko, kwaye uthathe ikhefu. Eyona nto ibalulekileyo kukwazi imida yakho.

Ngoko ke, into yokugqibela endimele ndiyithethe yile!

Isifo sesifuba asinyanzelekanga ukuba siphelise amaphupha akho kwezemidlalo. Ngocwangciso olufanelekileyo, iingcebiso zonyango kunye neendlela zokuzikhusela, nawe ungayidlala imidlalo oyithandayo kwaye uphile ubomi obusempilweni nobonwabisayo. Eyona nto ibalulekileyo yile:

• Lawula kakuhle isifo sakho sesifuba.
• Hlala unxibelelana nogqirha wakho rhoqo kwaye ulandele icebiso lakhe.
• Soloko ugcina amayeza afunekayo kuwe.
• Landela amanyathelo okhuseleko xa udlala imidlalo.
• Mamela umzimba wakho.

Ngoko ke, qala imisebenzi yakho yezemidlalo ngaphandle koloyiko, ngesibindi, nangokuqonda! Uyaphumelela!

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isifuba, ezemidlalo, umthambo, ulawulo lwesifuba, isifuba somntwana, ubunzima bokuphefumla