Imvamisa asicabangi indima ebalulekile edlalwa amaphaphu ethu ekugcineni impilo namandla. Futhi uyibone kuphela lapho sinezinkinga zokuphefumula. Kepha iqiniso ukuthi, njengazo zonke ezinye izingxenye zomzimba wethu, amaphaphu ethu adinga ukunakekelwa kwansuku zonke nokunakwa. Ukuphefumula okukuphefumulayo nge-oxygen yonke iseli yomzimba. Ngaphandle kwenani elanele le-oksijini, abantu bathambekele kakhulu ezinkingeni zempilo, kubandakanya nezifo zokuphefumula, isifo esingama-pulmonary esivimbanayo kanye nesifo senhliziyo.
Ukuphefumula okujwayelekile kwansuku zonke akwanele ukulondolozwa komoya-mpilo ngomzimba ezingeni eliphakeme, ochwepheshe besikhungo sezokwelapha se-University of Rush ekuphuthumeni kwesayensi ekhishwe yizo. "Ukukhanya esimweni sokuthula futhi ngesikhathi iningi lansuku zonke lilayishwa ngamaphesenti angama-50 kuphela," kusho uJennifer M. Ryan, onguchwepheshe oqinisekisiwe e-physootherapy yezifo zenhliziyo nezamaphuphu. "Njengomzimba wakho wonke, amaphaphu achuma ngokunyakaza kanye nomsebenzi." Njengoba umsebenzi ojwayelekile ojwayelekile awukusizi ukuthi usebenzise amandla akho alula ukugcwala, udinga ukubekezela okulula ngomsebenzi omkhulu. Landela lezi zeluleko, futhi ungaqinisa izitho ezibalulekile:
Ukuphefumula kwe-diaphragm
Phakathi kwezinto eziningi ongakwenza ukuze amaphaphu akho asebenze kahle, kunamasu alula wokuphefumula. Lezi zindlela zingasetshenziselwa abantu abaphethwe yizinkinga zamaphaphu ezihambisana ne-asthma, e-emphysema kanye ne-bronchitis engapheli, kanye nabantu abaphilile. Ukuphefumula kwedayaphral kusetshenziswa izicubu zesisu se-diaphragm, ehlukanisa izitho zesisu ezivela emaphashini. Ukugxila ekunciphiseni i-diaphragm ngenkathi i-inyale, uzothola umoya ojulile kakhulu. Le yindlela abaculi abaqeqeshiwe abasetshenziselwa ukwandisa umthamo wamaphaphu.
Zama ukuguqula inqubo yokuphefumula
Photo: Unsplisish.com.
Ukuphefumula okujulile okulula
Ukuphefumula okujulile kungakusiza ukuthi usondele kumthwalo ophelele wamaphaphu. Ukuphefumula kancane, ukwandisa ngesisu, kubona ukwehliswa kwe-diaphragm. Bese unyamalala izimbambo ukuze izimbambo ezintantayo ziveze ukuthi amaphiko. Ekugcineni, ingaphezulu lesifuba landise futhi likhuphuke. Emva kwalokho, dlulela ngokugcwele ngangokunokwenzeka, uvumele isifuba siwe, bese sincipha izimbambo futhi, ekugcineni, ukususa kanye nokuphakamisa imisipha yesisu ukukhulisa i-diaphragm futhi ukhiphe izinsalela zomoya.
Akhawunti kuze kubehlanu
Ungakhuphula futhi ivolumu yamaphaphu ngokwandisa ubude besikhathi sokuphefumula kanye nokuphefumula. Qala ngokubala isikhathi esidingekayo ukuze uphefumula ngokwemvelo. Uma ukuphefumula kudingeka ukubala ku-5, kufanele futhi kubhekwe kuze kufike ezinhlanu ukuphefumula. Ngemuva kokunquma isikolo sokuphefumula kwakho "okuphakathi", engeza i-akhawunti eyodwa kuMoya ngamunye futhi ukhiphe uze ukhulise isikhathi esidingekayo ukuze ugcwalise futhi ukhiphe amaphaphu. Kufanele kube inqubo evamile futhi elula.
Bukela i-pose yakho
Njengoba amaphaphu enziwa izakhiwo ezithambile, ahlala endaweni kuphela "oyinikezile. Kwesinye isikhathi udinga ukuhlala uqonde futhi udonse ukuze ukhulule isikhala esithe xaxa samaphaphu. Ubuchwepheshe obulula ukuze unikeze amaphaphu wakho isikhala esithe xaxa - ushiya kancane emuva esihlalweni esiqinile, phakamisa isifuba sakho bese uveza ingaphambili lomzimba onomoya ojulile.
Gwema ukomisa
Ukuthola amanzi anele kubaluleke kakhulu emaphashini ngenxa yomzimba wonke. I-hydration enhle ngenxa yokudla kwamanzi phakathi nosuku isiza ukugcina ulwelwesi oluncane lwe-mucous lwamaphaphu. Futhi, unamandla amaningi okwenza amacala. Umsebenzi ojwayelekile ojulile ngokulinganayo ulusizo emaphashini, futhi lapho ukhulisa umsebenzi wakho wansuku zonke, wenza amacala amathathu ngasikhathi sinye: amaphaphu anempilo, inhliziyo enempilo kanye nemizwa enhle.
Ahleke kaningi
Photo: Unsplisish.com.
Gigitheka
Ukuhleka kungumsebenzi omuhle kakhulu womsebenzi wesisu sesisu nokwandisa inani lamaphaphu. Iphinde isula amaphaphu akho, iqhuba umoya okwanele, ukuvumela umoya omusha ungene endaweni enkulu yezindawo zamaphaphu. Hlangana nabangane, ubuke amatshe kwirekhodi futhi ungakunaki ngezinye izikhathi ukuchitha amahora owodwa noma amabili ukubuka ama-memes ekuxhumaneni nomphakathi.
Hlobo luni lwezemidlalo olukuvumela ukuba uqinise amaphaphu, ufunde izinto zethu.