Iindlela ezi-7 zokuNciphisa ukuvutha ngokwendalo

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Ukubhuqa kwenzeka xa kukho ukudumba kunye nokuncipha kwomoya. Oonobangela abaqhelekileyo sisifo sesifuba kunye nesifo esinganyangekiyo semiphunga (COPD), zombini ezi zinto zibangela ukuncipha kunye ne-spasms kwi-airways encinci yemiphunga ^[1] .

Abanye oonobangela abaqhelekileyo bokuvuthwa sisifo, ukusabela okungafunekiyo okanye ukuphazamiseka komzimba kwiindlela zomoya. Iimpawu zokuphefumla zibandakanya isandi sokubetha impempe ngelixa uphefumla, kunzima ukuphefumla, kunye nokuphefumla ngokukhawuleza.

Ukubonisana nogqirha kuya kunceda kunyango olukhawulezileyo lokuphefumla. Ngaphandle kwalonto, unokuzama iindlela ezithile zokunciphisa ukuvutha kwendalo ngokwendalo.

1. Ukuphefumla nzulu

Ukwenza imithambo yokuphefumla nzulu yindlela elungileyo yokulawula ukungaphefumli. Uphononongo lufumanise ukuba i-yoga yokuphefumla okunzulu inokukunceda kubunzima bokuphefumla obunxulumene ne-asthma ye-bronchial, kubandakanya ukuvutha ^[Mbini] .

• Lala ubeke izandla zakho esiswini sakho.
• Phefumlela ngaphakathi kwaye ubambe umphefumlo wakho imizuzwana embalwa.
• Phefumlela ngaphandle ngomlomo wakho.
• Phinda lo msebenzi imizuzu emi-5 ukuya kweli-10 amaxesha amaninzi ngemini.

2. Ukuphefumla komphunga

Ukungenisa umphunga kunokuba luncedo kakhulu ekucoceni ii-sinus kunye nokuvula iindlela zomoya, okwenza kube lula kuwe ukuba uphefumle ^[3] .

• Thatha isitya samanzi ashushu kwaye ungeze amathontsi ambalwa wepepermint okanye i-eucalyptus yeoyile ebalulekileyo.
• Beka ubuso bakho phezu kwesitya, kunye netawuli egubungele intloko yakho kunye nesitya ukuze umphunga ungabaleki.
• Thatha umoya omninzi wokuphefumla umphunga.

3. Ijinja

Ijinja inezinto ezichaseneyo nokudumba kunye ne-antioxidant ezinokunceda ukunciphisa ukuphefumla okubangelwa sisifo sokuphefumla. Uphononongo olupapashwe kwiJenali ye-Ethnopharmacology lubonise ukuba, ijinja inokusebenza ngokulwa nentsholongwane ye-RSV, unobangela oqhelekileyo wosulelo lokuphefumla. ^[4] .

• Nokuba uhlafuna kunye ne-ginger ye-frac12 okanye usele iti ye-ginger.

4. Ukuphefumla komlomo oqalekisiweyo

Ukuphefumla komlomo ovakalisiweyo ngumthambo wokuphefumla ozisa isiqabu ekuphefumlweni okuphefumlayo. Yehlisa ubunzima bokuphefumla ngokucothisa isantya sokuphefumla komntu ^[5] .

• Hlala ngokuthe tye kunye namagxa akho akhululekile.
• Cinezela imilebe yakho kunye kwaye ugcine umsantsa omncinci phakathi kwemilebe.
• Tsala impumlo yakho ngeempumlo imizuzwana embalwa kwaye ukhuphe ngobunono isikhewu kude kubalwe isine.
• Phinda lo msebenzi imizuzu eli-10.

5. Iziselo ezishushu

Iziselo ezishushu zinokunceda ekuthomalaliseni iindlela zomoya kunye nokuphelisa ukuxinana. Uphononongo lubonakalisile ukuba icaffeine efumaneka kwiti kunye nekofu inokuvula iindlela zomoya emiphungeni ^[6] .

• Sela ikofu, iti yemifuno okanye amanzi afudumeleyo kabini okanye kathathu ngemini.

6. Iziqhamo nemifuno

Iziqhamo kunye nemifuno etyebile ku-vitamin C inefuthe lokhuselo kwinkqubo yokuphefumla, ngokophando olupapashwe kwiphephancwadi iNutrients ^[7] . Ukutya ukutya okunevithamin C okunesipinatshi i-broccoli, iitumato, ipepile yentsimbi, njl.njl.

7. Izinto zokuthambisa

Ukusebenzisa i-humidifier kwigumbi lokulala kunokunceda ukukhulula ukuxinana kwiindlela zomoya kunye nokunciphisa ubunzima bokuvutha. Unokongeza ioyile yepepermint emanzini kwisicocisi ukunciphisa ubushushu.

• Utshintsho kwindlela yokuphila ukuphucula i-Wheezing
• Yeka ukutshaya kwaye uphephe ukutshaya
• Zilolonge
• Gwema ukwenza imithambo kwiindawo ezibandayo nezomileyo
• Gwema i-allergen kunye nokungcola

1. [1]Holm, M., Torén, K., & Andersson, E. (2015). Izehlo zokuqalisa okutsha: isifundo esinokubakho kwinani labantu abadala abakwiminyaka ephakathi.Iyeza le-BMC ye-pulmonary, 15, 163.
2. [Mbini]ISaxena, T., kunye neSaxena, M. (2009). Iziphumo zokuzivocavoca ngeendlela ezahlukeneyo zokuphefumla (pranayama) kwizigulana ezinesifuba esibuhlungu sokumodareyitha ubukhali. Ijenali yamazwe aphesheya yeyoga, 2 (1), 22-25.
3. [3]IVora, S. U., Karnad, P. D., Kshirsagar, N. A., kunye noKamat, S. R. (1993). Iziphumo ze-inhalation yomphunga kwimisebenzi ye-mucociliary kwizigulana ezinesifo esinganyangekiyo se-pulmonary.
4. [4]ISan Chang, J., Wang, K. C., Yeh, C. F., Shieh, D., kunye noChiang, L. C. (2013). Ijinja entsha (iZingiber officinale) inento yokulwa intsholongwane nxamnye nokuphefumla intsholongwane yabantu kwimigca yokuphefumla yabantu. Ijenali ye-ethnopharmacology, 145 (1), 146-151.
5. [5]USakhaei, S., Sadagheyani, H. E., Zinalpoor, S., Markani, A. K., kunye noMotaarefi, H. (2018). Impembelelo yemilebe eqalekisiweyo Ukuphefumla ukuhamba ngeCardiac, Ukuphefumla, kunye neeParameter zeOxygenation kwizigulana zeCOPD.
6. [6]IBara, A., kunye neRhasi, E. (2001). Caffeine yesifo se-asthma.Cochrane Database yoVavanyo oluCwangcisiweyo, (4).
7. [7]IBerthon, B. S., kunye neWood, L. G. (2015). Isondlo kunye nempilo yokuphefumla-uphononongo lwento. Izondlo, 7 (3), 1618-1643.

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