Ngaba nawe ukhwehlela rhoqo? Awulali kakuhle ebusuku? Ngaba isifuba sakho sibuhlungu ngenxa yokukhwehlela kangangokuba awukwazi ukwenza nto iluncedo? Enyanisweni, ukukhwehlela yinkqubo yokukhusela imizimba yethu. Siyakhwehlela ukuze sisuse izinto eziyingozi ezifana ne-mucus kunye nomsi kwindlela yethu yokuphefumla. Kodwa ukukhwehlela okuqhubekayo kuyacaphukisa kakhulu.
Eyona nto ingcono onokuyenza kukufumana unobangela wokukhwehlela kwakho uze uwunyange. Isenokuba ngumkhuhlane, i-allergy , i-acid reflux , okanye amayeza owaselayo oxinzelelo lwakho lwegazi . Nokuba yintoni na unobangela, namhlanje siza kuthetha ngezinto ezimbalwa onokuzenza ekhaya ukuze ufumane isiqabu kuloo khohlela icaphukisayo.
Iindlela ezilula zokulawula ukukhwehlela
Sela amanzi amaninzi kunye nolwelo.
Xa ugula, i-mucus ingaphuma empumlweni yakho iye emqaleni . Siyibiza ngokuba yi-" postnasal drip ." Xa usela amanzi amaninzi, le mucus iba ncinci kwaye ingabi nanto yokunamathela emqaleni. Oku kuthetha ukuba umqala wakho awunako ukuvaleka kwaye awuyi kukhwehlela kakhulu. Kwenza kube lula ukuba imiphunga yakho icoce le mucus.
Enye into kukuba xa umzimba uphelelwe ngamanzi emzimbeni , inkqubo yethu yokuzikhusela komzimba idla ngokuvelisa iikhemikhali ezininzi ezibizwa ngokuba yi-'histamines'. Oku kubangela ukuba impumlo idumbe, ivelise i-mucus eninzi, ngaloo ndlela inyuse ukukhwehlela. Ke ngoko, kubaluleke kakhulu ukusela amanzi amaninzi kunye neejusi zeziqhamo .
Ubusi liyeza elihle kakhulu.
Ubusi sisisombululo esihle kakhulu kumqala okrwelayo nokrwelayo. Olunye uphando lufumanise ukuba ubusi busebenza kakuhle njengamanye amayeza okukhwehlela athengiswa ngaphandle kwemvume yokuthena ukukhwehlela ebusuku. Sela ithisipuni yobusi ngqo xa kufuneka, okanye uyifake kwiti eshushu. Kodwa khumbula into enye: ungaze unike ubusi iintsana ezingaphantsi konyaka omnye ubudala.
Njengobusi, iziqholo ezifana ne-aloe kunye ne-menthol zinokunceda ekunciphiseni ukudumba emqaleni nasempumlweni kwaye zinike isiqabu ekukhwehleleni.
Sela isiselo esishushu.
Uphando luye lwabonisa ukuba ukusela iziselo ezishushu kunokunceda ekunciphiseni iimpawu zomkhuhlane kunye nokukhwehlela. Ezi ziselo zishushu aziniki nje kuphela umzimba umanzi afunekayo, kodwa ubushushu bukwanciphisa ukuxinana kweempumlo.
- Iti yeChamomile: Iti elungileyo ethomalalisa ingqondo kwaye ithomalalise umqala.
- Iti yejinja:Ijinja yinto enceda ekuphumzeni izihlunu ezithambileyo kwindlela yethu yomoya. Ngenxa yoko, inokunciphisa ukukhwehlela. Faka iziqwenga ezimbalwa zejinja kwikomityi yamanzi abilayo, uyigqume imizuzu emi-5 ukuya kweli-10, uyihluze uze usele.
Susa izinto eziyingozi ekhayeni lakho.
Abanye abantu abazithandi iziqholo ezikwizicoci zokuhlamba impahla kunye nezihlambululi zomoya. Ezi zinokubangela ukuxinana empumlweni nasesinuses, zinyuse imveliso ye-mucus, kwaye zibangele ukukhohlela.
Ukuba une-allergies, kubalulekile ukususa uthuli, ukungunda, kunye ne-pollen ekhayeni lakho. Ezi allergies zinokubangela ukukhwehlela. Ungakwenza oku ngokuhlamba iibhedi zakho ngamanzi ashushu, ukucoca nge-vacuum cleaner ene-HEPA-filtered, kunye nokucoca iifestile nge-bleach.
Gcina intloko yakho iphakanyisiwe kancinci xa ulele.
Ukuba ukhohlela ngenxa yomkhuhlane okanye i-allergies, zama ukugcina intloko yakho iphakanyisiwe kancinci ngelixa ulele. Xa ulele ebhedini, i-mucus ingaqokelelana emqaleni wakho kwaye yenze ukukhohlela kube kubi ngakumbi. Ngoko ke ungakulawula oku ngokusebenzisa umqamelo owongezelelweyo okanye ngokuphakamisa intloko yebhedi kancinci ngento efana nencwadi.
Hlamba ngamanzi anetyuwa.
Ukuxubha ngamanzi anetyuwa akuncedi nje kuphela ekunciphiseni umphimbo obuhlungu, kodwa kukwanceda ukukhulula umhluzi otyebileyo emqaleni. Kunokunceda nokususa izinto ezibangela i-allergen kunye neentsholongwane. Nyibilikisa isiqingatha sethisipuni yetyuwa kwiglasi yamanzi afudumeleyo, uxubhe kakuhle, uze uyitshice.
Yeka ukutshaya ngokupheleleyo. Ukutshaya konakalisa izakhiwo ezintle ezifana neenwele (cilia) emiphungeni yethu ezinceda ekususeni i-mucus kunye nenkunkuma. Yingakho abantu abatshayayo benesifo sokukhohlela esingapheliyo. Ngokophando lwamva nje, i-vaping, okanye i-e-cigarettes, zinokubangela umonakalo ofanayo.
Iintlobo ezahlukeneyo zokukhwehlela kunye nokukhululeka kwazo
Ayizizo zonke iintlobo zokukhwehlela ezifanayo. Ezinye ziza ne-mucus, ezinye zomile. Ukukhwehlela kuyahluka ngokuxhomekeke kwisizathu. Makhe sijonge indlela yokufumana isiqabu kwiintlobo ezimbalwa eziphambili zokukhwehlela.
| Uhlobo lokukhwehlela | Izinto onokuzenza |
|---|---|
| Ukukhwehlela kweBronchitis Ibangelwa kukudumba kweendlela zomoya emiphungeni. |
|
| Ukukhwehlela ngenxa ye-aleji Ibangelwa kukuphefumla izinto ezifana nothuli kunye ne-pollen. | |
| Ukukhwehlela okomileyo Ukukhohlela okungavelisi impumlo kwaye kushiye umqala ukrwela. |
Kubalulekile: Nangona ungathenga amayeza athengiswa ngaphandle kwekhawuntara kwikhemesti, akwaziwa ukuba la mayeza aya kusebenzisana nezinye iimeko zempilo onokuba nazo. Ke ngoko, kungcono ukuthetha nogqirha wakho wosapho ngaphambi kokusebenzisa naliphi na iyeza.
Imibuzo Ebuzwa Rhoqo (Ii-FAQ)
Kutheni ndihlala ndikhohlela nangona ndingaguli?
Ukuba ukhwehlela rhoqo nangona ungaguli, kunokubakho izizathu ezininzi zokuba ukhwehlele. Kusenokuba ngenxa yokutshaya, amayeza oxinzelelo lwegazi oluphezulu afana ne-ACE inhibitors, i-postnasal drip, isifo se-gastroesophageal reflux (GERD), okanye ukuchanabeka rhoqo kwizinto eziyingozi emoyeni.
Kutheni intloko yam ibuhlungu xa ndikhohlela?
Ukuba uphathwa yintloko xa ukhohlela, ibizwa ngokuba yi-'intloko ebuhlungu yokukhohlela.' Nangona unobangela ochanekileyo ungekaziwa, izazinzulu zikholelwa ukuba uxinzelelo esifubeni sakho nasesiswini xa ukhohlela luyandisa uxinzelelo engqondweni yakho, nto leyo ebangela intlungu.
Ungayimisa njani ikhwehlela engapheliyo ngoko nangoko?
Ukusela amanzi amancinci okanye ukusela ithisipuni yobusi kunokunika isiqabu ngokukhawuleza ekukhwehleleni. Nangona kunjalo, ukuba ukukhwehlela kuyaqhubeka, funa ingcebiso kagqirha ngoko nangoko. Kusenokuba luphawu lwesifo esinzulu.
Umyalezo Wokuya Ekhaya
- Ukukhwehlela yindlela yokuzikhusela emzimbeni wethu, kodwa ukukhwehlela okungapheliyo kunokuba yinto ecaphukisayo.
- Unokufumana isiqabu ngokusela amanzi amaninzi kunye nolwelo, usebenzisa ubusi, iziselo ezifudumeleyo, kunye nokugabha ngamanzi anetyuwa.
- Ukukhohlela kwakho kusenokubangelwa yi-allergies, i-bronchitis, okanye enye into. Khetha unyango olufanelekileyo ngenxa yeso sizathu.
- Kungcono kwaye kukhuselekile ukubonisana nogqirha wakho ngaphambi kokuba uthenge amayeza kwikhemesti.
- Ukuba ukukhwehlela kwakho akuphelanga emva kweentsuku ezimbalwa okanye iveki yonyango lwasekhaya, okanye ukuba ukukhwehlela kwakho kuhamba neempawu ezinjengobunzima bokuphefumla, iintlungu zesifuba, okanye umkhuhlane ophezulu, ngokuqinisekileyo kuya kufuneka ubone ugqirha.
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