Ukukhwehlela empeleni kuyindlela yemvelo yokuzivikela emzimbeni wethu. Kuyindlela yomzimba yokuzama ukususa izinto eziyingozi njenge-mucus, intuthu, nothuli endleleni yethu yokuphefumula. Kodwa uma ukhwehlela njalo, kungacasula kakhulu, akunjalo? Awukwazi ukulala kahle ebusuku, awukwazi ukwenza noma yimuphi umsebenzi, futhi ngezinye izikhathi isifuba sakho siyabuhlungu. Ngakho-ke namuhla, ake sixoxe ngezindlela ezithile zokuthola impumuzo kulokhu kukhwehlela okucasulayo.
Okokuqala, ake sibheke ukuthi yini engenziwa ngokukhwehlela ngokuvamile.
Imbangela yokukhwehlela kwakho kungaba umkhuhlane, ukungezwani komzimba, noma i-gastritis (i-acid reflux). Ukwelapha imbangela kuyinto engcono kakhulu ongayenza. Kodwa okwamanje, lezi zinto ezilula zingasiza ekulawuleni ukukhwehlela kwakho.
- Phuza uketshezi oluningi olufana namanzi, isobho, kanye nephalishi: Uma ugula, uketshezi lungageleza lusuka ekhaleni lakho luye emphinjeni. Uma siphuza uketshezi oluningi, loketshezi luzoncipha futhi umphimbo uzizwe ungaxinekile. Lokhu kuzonciphisa ukukhwehlela. Kuzokwenza kube lula futhi ngamaphaphu ukukhipha uketshezi.
- Uju luwumuthi omuhle kakhulu: Ithisipuni elilodwa loju linganciphisa kakhulu ukucasuka nokulunywa emphinjeni. Ezinye izifundo zithole ukuthi uju lusebenza kahle njengeminye imithi yokukhwehlela ebusuku. Ungaphuza ithisipuni elilodwa loju lodwa noma ulixube netiye elishisayo. Kodwa khumbula into eyodwa: akukuhle ukunikeza uju ezinganeni ezingaphansi konyaka owodwa.
- Isiphuzo esishisayo singasiza: Ukuphuza inkomishi yetiye lejinja ne-coriander kungasiza ekunciphiseni ukukhwehlela okubangelwa umkhuhlane. Ijinja ingaphumuza imisipha emigudwini yethu yomoya. Ukushisa kusiza futhi ukunciphisa amafinyila.
- Susa izinto eziyingozi ekhaya lakho: Abanye abantu bazwela kakhulu ezintweni ezinjengamakha, izihlanzi zomoya, kanye nezinsipho zokuhlanza izingubo. Lokhu kungabangela nokukhiqizwa kwamafinyila nokukhwehlela. Uma une-allergies ezintweni ezinjengothuli kanye nesikhunta, gcina ikhaya lakho lihlanzekile. Geza imibhede ngamanzi ashisayo bese uhlanza kahle.
- Gcina ikhanda lakho liphakeme kancane ngenkathi ulele: Uma ulele embhedeni, amafinyila angaqongelela emphinjeni wakho futhi enze ukukhwehlela kube kubi nakakhulu. Isixazululo esingcono kakhulu salokhu ukulala ikhanda lakho liphakeme kancane phezu kwemicamelo embalwa.
- Hlanza ngamanzi anosawoti: Hlanza ngesigamu sesipuni sikasawoti engilazini yamanzi afudumele kungasiza ekunciphiseni umphimbo obuhlungu futhi kukhulule ulwelwesi olujiyile olunamathele emphinjeni.
- Yeka ukubhema ngokuphelele: Uma sibhema, izinwele ezincane (i-cilia) emaphashini ethu azisebenzi. Lezi zinwele yizo ezihlanza amafinyila emaphashini. Lesi ngesinye sezizathu ezenza ababhemayo babe nokukhwehlela okungapheli. Ngakho-ke uma ubhema, yeka nakanjani.Futhi, ukuba seduze nabantu ababhemayo (intuthu ebhemayo) akukuhle.
- Ukushisa: Ukushushuluza kahle, kungaba ngokuya endlini yangasese nokugeza ngamanzi ashisayo, noma ukusebenzisa umshini wokushisa umoya, kungasiza ekukhululeni amafinyila futhi kunikeze impumuzo enkulu.
Akuzona zonke izikhwehlela ezifanayo, akunjalo? Ake sibheke izindlela zokwelapha ezisekelwe ohlotsheni lwazo.
Kunezinhlobo ezahlukene zokukhwehlela. Kukhona ukukhwehlela okomile kanye nokukhwehlela okune-phlegm. Uma usuwazi ukuthi hlobo luni lokukhwehlela olunalo, kulula ukuthola ikhambi elifanele.
Kalula nje, akuwona umqondo omuhle ukuzama ukuvimba ukukhwehlela okubangela umdlavuza. Ngoba kukhipha uketshezi emzimbeni kuphela. Okudingeka ukwenze ngaleso sikhathi ukusiza uketshezi luphume kalula. Kuwukukhwehlela okomile okufanele sizame ukukuvimba.
| Uhlobo lokukhwehlela | Izimbangela ezivamile | Into engcono kakhulu ongayenza |
|---|---|---|
| Ukukhwehlela Okumile | Umkhuhlane, umkhuhlane, izifo zomphimbo, ukungezwani komzimba, i-asthma | Phuza uketshezi ukuze umphimbo wakho ugcine umanzi. Sebenzisa uju, itiye lejinja, kanye nama-lozenges okukhwehlela. Thatha imithi yokunciphisa ukukhwehlela njengoba kuqondiswe udokotela wakho. |
| Ukukhwehlela Okuphumelelayo/Okumanzi | Izifo zokuphefumula ezifana ne-bronchitis kanye ne-pneumonia | Phuza uketshezi oluningi. Phefumula umusi. Sebenzisa ama-expectorant njengoba kuqondiswe udokotela wakho. Ungazami ukuvimba lokhu kukhwehlela. |
| Ukungezwani komzimba Ukukhwehlela | Ukungezwani nezinto ezifana nothuli, impova, kanye ne-dander yezilwane | Gwema izinto ezibangela ukungezwani komzimba. Sebenzisa imithi efana nama-antihistamine anikezwe udokotela wakho. |
Ake sifunde kancane ngemithi.
Kunezinhlobo ezimbili zomuthi wokukhwehlela ongazithenga ekhemisi.
1. Izinciphisi Zokukhwehlela: Lezi zisebenza ngokuvimba isignali etshela ubuchopho bethu ukuthi bukhwehlele. Lezi kufanele zisetshenziswe kuphela ekukhwehleleni okomile nokucasulayo . Lezi ziwusizo uma ukhwehlela okukugcina uphapheme ebusuku.
2. Ama-Expectorant: Lawa asebenza ngokunciphisa ulwelwesi emaphashini nokusiza ukuthi lukhwehlele kalula. Lawa kufanele asetshenziswe uma kukhwehlela ulwelwesi .
Into ebaluleke kakhulu ukubonisana nodokotela wakho nganoma yimiphi imithi oyithathayo bese uyithatha njengoba nje kuyalelwe. Eminye imithi yokukhwehlela ingase ingahambisani nemithi yezinye izimo.
Imibuzo ongase ube nayo mayelana nokukhwehlela (FAQ)
Kungani ngihlala ngizizwa nginesizungu yize ngingenazo izinkinga zomzimba?
Kunezizathu eziningana zalokhu. Esinye yi- postnasal drip . Esinye yi- gastroesophageal reflux disease (GERD) . Lesi yisimo abantu abaningi abasibiza ngokuthi i-gastritis. Futhi, abanye abantu bangaba nokukhwehlela okomile njengomphumela wemithi efana ne -ACE inhibitors yomfutho wegazi ophakeme. Ukuze uthole ukuthi imbangela iyini ngempela, kungcono ukubona udokotela.
Kungani ikhanda lami libuhlungu uma ngikhwehlela?
Lokhu kubizwa ngokuthi 'ikhanda lokukhwehlela'. Uma sikhwehlela kakhulu, ingcindezi esifubeni nasesiswini iyanda. Lokhu kucindezela kwandisa nengcindezi ngaphakathi kobuchopho, okungabangela ikhanda elibuhlungu. Lokhu ngokuvamile akusikho okufanele kukhathazeke ngakho. Kodwa-ke, uma ubuhlungu buqhubeka noma bukhulu, funa iseluleko sikadokotela.
Wenzani uma ukhwehlela okunganqandeki?
Ukuphuza amanzi amancane noma ithisipuni elilodwa loju ngokushesha kunganikeza impumuzo ngokushesha. Kodwa-ke, uma ukukhwehlela kuqhubeka, kuhambisana nobunzima bokuphefumula, noma ukuqina kwesifuba, hamba ngokushesha eMnyangweni Wezimo Eziphuthumayo (ETU) wesibhedlela esiseduze. Ungalibali.
Umlayezo Wokuya Nawe Ekhaya
- Ukukhwehlela kuyindlela yokuvikela umzimba, kodwa ukukhwehlela okuqhubekayo akukhululeki.
- Ukuphuza uketshezi oluningi njengamanzi kanye nephalishi kusiza kakhulu ekukhwehleleni.
- Uju luyindlela enhle yokwelapha umphimbo obuhlungu kanye nokukhwehlela okomile (kodwa ungaluniki izingane ezingaphansi konyaka owodwa ubudala).
- Thola uhlobo lwakho lokukhwehlela (olomile? I-phlegmy?) bese ukhetha ikhambi elifanele.
- Okubaluleke kakhulu: Uma ukukhwehlela kwakho kuqhubeka isikhathi esingaphezu kwamasonto amabili kuya kwamathathu, futhi kuhambisana nezimpawu ezifana nomkhuhlane, ubunzima bokuphefumula, ubuhlungu besifuba, noma ukukhwehlela igazi, ungachithi isikhathi futhi nakanjani ubone udokotela wakho.
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