Ukuzilolonga ngokuphefumla kunye neendlela ezizodwa kunokunceda kwiimpawu zesifuba kunye nokwandisa amandla akho emiphunga, amandla kunye nempilo. Fumanisa ukuba imithambo yokuphefumla ingasinceda njani isifo sombefu kunye nokuba zeziphi iindlela zokuzilolonga ze-cardio ezilungileyo kwi-asthmatics.
Ukuzilolonga ngokuphefumla isifo sombefu
Ngendlela efanayo yokuzivocavoca i-aerobic iluncedo kwintliziyo nakwizihlunu zakho, imithambo yokuphefumla inokuba luncedo kwimiphunga yakho. Kunye i-asthma, iindlela zakho zomoya zinokuba mxinwa kwaye zitshise kube nzima ukuphefumla, ke amayeza anje nge-inhalers, amiselwe ukunceda ukuvula i-airways kunye nokuphucula ukuphefumla.
Ukongeza kumayeza, uphando iphakamisa ukuba imithambo yokuphefumla inokuba luncedo Unyango kubantu abane-asthma, Ukunceda ukuphucula ukuphefumla kunye nomgangatho wobomi.
Kukho iindlela ezahlukeneyo zokuphefumla eziluncedo ngokukodwa kwisifo sombefu. Olunye uqeqesho linceda ekuphefumleni uqeqesho kwakhona, ezinye zinceda ukonyusa amandla emisipha yokuphefumla, ngelixa ezinye ziphucula ubhetyebhetye (cage cage).
Iindlela zokuphefumla zihlala zicetyiswa ngugqirha okanye iklinikhi yesifuba. Ukuqinisekisa ukuba ufumana iindlela ezichanekileyo kwaye uzuza kakhulu kuzo, ezinye zifundiswa ngcono yingcali.
Indlela yePapworth
Indlela yePapworth yaphuhliswa ngeminyaka yoo-1960 kwiSibhedlele iPapworth kwaye idibanisa iindlela zokuphefumla neendlela zokuphumla. Studies Ndibonisile ukuba ukusebenzisa indlela yePapworth kunokunceda iimpawu zokuphefumla kunye nokuphucula umgangatho wobomi kubantu abanesifuba.
Indlela yePapworth ifundiswa zii-physiotherapists kwaye ijolise ekufundeni indlela yokuphefumla kancinci kwaye ngokuthe chu kwi-diaphragm yakho (umsipha ophantsi kweembambo zakho) nangempumlo.
Ukuphefumla ngokwendalo
Idayaphragm sisihlunu esisezantsi kwemiphunga ekunceda ukuba uphefumle. Ngokuphefumla kovalo, ugxininiso kukufunda indlela yokuphefumla kwi-diaphragm yakho, endaweni yesifuba sakho njengoko abantu abaninzi beqhele ukwenza. Kananjalo nokunceda ukomeleza uvalo lwakho, le ndlela yokuphefumla kwesifuba inokunceda ukunciphisa iimfuno zeoksijini zomzimba wakho izihlunu ezibuthathaka kubangela ukuba ufuna ioksijini engakumbi- kwaye uncede unciphise ukuphefumla kwakho.
Ukuzama ukuphefumla ngokungafaniyo, beka isandla sakho esifubeni sakho esingasentla kunye nesinye isandla esiswini sakho. Ukuphefumla ngeempumlo zakho kwaye ujonge indlela isisu sakho esizalisa ngayo umoya. Ngokufanelekileyo isandla esiswini sakho kufuneka sinyuke, ngelixa esinye esifubeni sakho kufuneka sihlale sizolile. Phefumlela ngaphandle ngomlomo ubuncinci amaxesha amabini ukuya kwamathathu ubude kunokuba wawuphefumla, ngelixa ugcina intamo namagxa wakho ekhululekile.
Ukuphefumla komlomo oqalekisiweyo
Ukuphefumla komlomo oqalekisiweyo sisixhobo esisetyenziselwa ukunceda ukulawula ukuphefumla okufutshane. Yindlela elungileyo yokunciphisa ukuphefumla, uqiniseke ukuba umphefumlo ngamnye owuthathayo uyasebenza ngakumbi. Inceda ukugcina iindlela zomoya zivulekile ixesha elide, ukuze ioksijini isiwe kwimiphunga kunye nekhabhon diokside ikhutshelwe ngaphandle. Oku kunceda ukunciphisa isantya sokuphefumla kwaye kunokunciphisa ukuphefumla okufutshane.
Zama ukuphefumla ngomlomo xa ungaziva uphefumla kancinci. Phefumlela ngaphandle kancinci ngeempumlo uvale umlomo. Emva koko phefumlela ngaphandle kabini ubude bomlomo wakho, imilebe yakho ilandelwe- ngokungathi uza kubetha umlozi okanye uvuthele iqamza. Inokukunceda ukubala njengoko uphefumlela ngaphandle.
Ukuphefumla kukaButeyko
Indlela kaButeyko yaveliswa sisazinzulu saseRussia uNjingalwazi Konstantin Buteyko kwaye iluhlobo lokuphefumla kwakhona. Lakhe uphando ifumanise ukuba ngumntu omnye kwabali-10 ophefumla ngokuchanekileyo kwaye abantu abaninzi baphefumla nzulu kakhulu, nto leyo edala umxube ongalunganga wegesi- ioksijini kunye nekhabhon diokside- emzimbeni. Kungenzeka ukuba ukuphefumla ngokunzulu kunokubangela ukuphefumla okufutshane.
Uluvo olusemva kobu buchule kukunceda abantu bafunde ukuphefumla ngesiqhelo, ukuze indibaniselwano efanelekileyo yeoksijini kunye nekhabhon diokside zibekhona emzimbeni. Kufundisa ukuba uphefumle kancinci kwaye uphefumle ngeempumlo, kunasemlonyeni. Oku kunceda ukugcina umoya ushushu kwaye ufumile, nto leyo ezolisayo kwiindlela zomoya ezibuthathaka kwisifuba.
Imithambo yokuphefumla yeYoga yesifuba
Ukuphefumla i-yoga okanye i-yogasana yesifo sombefu esivela kuqheliselo lweyoga. Njengohlobo lokuzilolonga, iyoga ibandakanya isidingo sokuphefumla ngokuzolileyo kwifashoni elawulwayo ngelixa uhamba, wolula kwaye ulinganisa.
Ezinye izifundo zibonise ukukhuthaza iziphumo kunye phucula kwiimpawu zesifuba emva kokuba kwenziwe ubuchule bokuphefumla kweyoga. I-Yoga ikwalungele ukunceda ekunciphiseni uxinzelelo kwaye, njengoko uxinzelelo lunokuba sisisifo se-asthma, kungangakuhle ukuba uzame zombini iindlela zokuphefumla zeyoga kunye nokunyakaza kweyoga.
Isifo sombefu nokuphefumla
Ukuzivocavoca kunokuba ngumceli mngeni omkhulu xa une-asthma, ngakumbi ukuba unexhala lokuba inokususa uhlaselo lwesifuba. Kodwa umthambo uyingenelo kwimpilo yakho iphela kunye nesifuba sakho. Ngapha koko, ukwenza umthambo rhoqo kungakhokelela ekuphuculeni iimpawu zakho zesifuba, njengoko ukonyusa izinga lokubetha kwentliziyo yakho kunceda ekuphuculeni amandla akho emiphunga, ukonyusa amandla kunye nokunciphisa ukuphefumla.
Ukongeza, ukuzilolonga rhoqo kunokukunceda ugcine ubunzima obunempilo kunye nokunciphisa umngcipheko wokuhlaselwa sisifo sombefu. Ukuzilolonga kukhupha iikhemikhali kwingqondo yakho ebizwa ngokuba zii-endorphins, ezinokuphakamisa imo yakho kwaye zikuncede uzive ungcono.
Ezona ntlobo zintle onokuzenza ukuba uneasthma zezi:
- Ukuqubha - umoya ofudumeleyo ofumileyo kwindawo yokubhukuda yi-asthma-friendly. Ukubhukuda kukusebenza komzimba ongasasebenziyo okunceda wonke umzimba kwaye ngakumbi izihlunu ozisebenzisayo xa uphefumla.
- Ukuhamba -hamba yindlela entle yokuphucula impilo yakho, ngakumbi ukuba ufuna ukwakha kancinci.
- Ukuhamba ngebhayisikile okuzinzileyo kunokuphucula ukunyakaza kunye nenqanaba lokunyamezela, ngaphandle kokugcwala imiphunga.
- Ukubaleka-ukubaleka kunganceda ukomeleza izihlunu ozisebenzisela ukuphefumla, kunye nokuphucula impilo yakho xa uwonke.
- Imidlalo yeqela-imidlalo yeqela ebandakanya ukuqhuma okufutshane komzimba, njengebhola yomnyazi, ibhola yevoli, ibhola ekhatywayo okanye iimbaleki kunokuba lukhetho olufanelekileyo ukuzama.
Umsebenzi omfutshane olungileyo ulungile kwi-asthmatics, njengoko inokunceda ukwakha intliziyo kunye namandla emiphunga. Ukuzivocavoca ngokuqhuma okufutshane nako kunokubangela ukuba kuhlaselwe isifuba kwaye uthathe inxaxheba kwizinto ezinde, ezinde, ezinje ngokuhamba umgama omde.
Ukuzivocavoca ngokukhuselekileyo ngesifuba
Ngamanye amaxesha ukuzivocavoca umzimba kunokubangela ukuba iimpawu zesifuba zibe mandundu. Oku kukholelwa ekubeni kungenxa yokuba uphefumla ngokukhawuleza nangomlomo wakho ngelixa usenza umthambo, kwaye umoya oya kwimiphunga yakho ungabanda kwaye wome ngakumbi kunesiqhelo. Kwabanye abantu, utshintsho kubushushu kunokubangela ukuba iindlela zomoya zinciphise, zibangele iimpawu zesifuba. Enye indlela yokunciphisa umngcipheko wokuzivocavoca isifuba kukuqinisekisa ukuba ufudumeza kakuhle ngaphambi kwexesha kwaye upholise ipropathi emva kokuzilolonga. Okanye ukuba umoya obandayo uyingxaki, zama iindlela zokuzilolonga zangaphakathi endaweni.
Iingcebiso zokuzilolonga ngokukhuselekileyo nesifuba:
- Soloko une-reliever yakho ekhupha inhaler nawe.
- Zazi ezakho ezibangela isifuba kwaye uziphephe xa kunokwenzeka. Umzekelo, ukuba uchaphazeleka ngumungu okanye ubushushu, kuphephe ukuzilolonga kwezi meko.
- Ukuba wenza umthambo nabanye abantu, baxelele ukuba unesifuba kwaye uchaze ukuba wenzeni xa uhlaselwa sisifuba.
- Ukuba ufumana iimpawu ezinjengokuvutha, ukuphefumla okungazinzisi xa uyeka ukuhamba okanye ukukhwehlela xa usenza umthambo, yima uthabathe inhaler yakho yokuphelisa.
- Khumbula ukufudumeza kwaye uphole.
- Ukuba imozulu ebandayo iyazisusa iimpawu zakho zesifuba, namathela kwimithambo yangaphakathi.
- Nciphisa umthambo ukuba unentsholongwane, njengokubanda, njengoko usulelo lunokuzenza mandundu iimpawu zesifuba.
Ukuba unawo nawaphi na amathandabuzo malunga nokuba zeziphi iindlela zokuzilolonga ezilungele wena kunye neempawu zakho zesifuba, thetha nogqirha wakho ukuze ufumane iingcebiso.