Momwe Mungagonjetsere Mavuto Ogwira Mpweya
Kugwira mpweya ndi chizolowezi chofala, chosazindikira. Anthu ambiri amachita izi akakhala ndi nkhawa, akuyang'ana kwambiri kuntchito, akuda nkhawa, kapena ngakhale akuchita masewera olimbitsa thupi. Ngakhale kuti zingawoneke ngati zazing'ono poyamba, kugwira mpweya mobwerezabwereza kungayambitse zizindikiro monga chizungulire, kutopa, kupsinjika pachifuwa, kugunda kwa mtima, komanso kusokonezeka kwa chidwi. Nkhaniyi ikufotokoza zomwe zimayambitsa kupuma komanso momwe mungathanirane nazo mosamala komanso moyenera.
Kodi kupuma movutikira n’chiyani ndipo n’chifukwa chiyani kumachitika choncho?
Kugwira mpweya ndi vuto limene munthu amasiya kupuma kwakanthawi, kaya mwadala kapena mosadziwa. Ponena za zizolowezi za tsiku ndi tsiku, nthawi zambiri limatanthauza kugwira mpweya mosadziwa—monga, polemba, kunyamula zolemera, kuyang'ana pazenera kwa nthawi yayitali, kapena kukumana ndi vuto lovuta.
Mwachilengedwe, kupuma ndi njira yodziyimira yokha yomwe imayendetsedwa ndi dongosolo la mitsempha. Komabe, malingaliro ndi nkhawa zimatha kusokoneza machitidwe opumira. Thupi likapanikizika, limayamba kuchita zinthu zotsutsana kapena kuthawa. Kupuma kumakhala kocheperako, mwachangu, kapena kocheperako. Ngati izi zimachitika kawirikawiri, thupi limatha kuzolowera njira yopumira yopanda mphamvu komanso yosagwira ntchito bwino.
Zizindikiro zomwe nthawi zambiri mumakhala chete
Si aliyense amene amadziwa kuti ali ndi chizolowezi chogwira mpweya. Nazi zizindikiro zodziwika bwino:
1. Nthawi zambiri kupuma mozama mwadzidzidzi, ngati kuti mwangokumbukira kupuma.
2. Nsagwada kapena mapewa ofooka, makamaka mukamagwira ntchito pa kompyuta.
3. Kupuma kumakhala kochepa komanso kosaya kwambiri, m'chifuwa kuposa m'mimba.
4. Kuzunguzika kapena kutopa mosavuta, makamaka mukamachita zinthu zopepuka.
5. Kugunda kwa mtima kapena kusasangalala pachifuwa munthu akapanikizika.
6. Kuvutika kugona, chifukwa thupi limakhalabe mu mkhalidwe wovuta.
Ngati mukukumana ndi chilichonse mwa izi, mwina muyenera kuyambiranso kapumidwe kanu kuti mukhale okhazikika.
Zomwe zimayambitsa kupuma movutikira
Pali zifukwa zingapo zomwe nthawi zambiri zimayambitsa chizolowezi chogwira mpweya wanu:
1. Kupsinjika maganizo ndi nkhawa
Thupi likamada nkhawa, limasintha kagwiridwe kake ka kupuma. Anthu ena amapuma mofulumira (hyperventilation), pomwe ena mosazindikira amasunga mpweya wawo. Uku ndi kuyankha kwa mantha komwe kumagwirizanitsidwa ndi kukhala maso.
2. Kuganizira kwambiri ("kupuma kumasiya pamene mukuganizira")
Anthu ambiri amapuma pang'ono akamaganizira mozama, kuwerenga, kapena kumaliza ntchito inayake. Ubongo "umatseka" thupi kuti likhale lolimba, kuphatikizapo popuma pang'ono.
3. Kaimidwe koipa
Kukhala pansi wowerama, mapewa akukankhira patsogolo, ndi khosi lolimba zimapangitsa kuti zikhale zovuta kuti diaphragm iyende bwino. Chifukwa cha zimenezi, kupuma kumakhala kopepuka komanso kosavuta kugwira.
4. Zizolowezi pochita masewera olimbitsa thupi
Ponyamula zolemera kapena kuchita zinthu zolemetsa, anthu ena amagwira mpweya wawo kuti awonjezere kukhazikika (monga momwe amachitira Valsalva). Njira imeneyi ingagwiritsidwe ntchito pazochitika zina, koma ngati igwiritsidwa ntchito mosasamala kapena mwa anthu omwe ali pachiwopsezo, ingayambitse chizungulire ndikuwonjezera kuthamanga kwa magazi.
5. Matenda ena
Kutsekeka kwa mphuno kosatha, mphumu, GERD, matenda a mantha, kapena mavuto a mtima ndi mapapo zingakhudze momwe munthu amapumira. Ngati kupuma movutikira kukugwirizana ndi kupuma movutikira kapena kupweteka pachifuwa, ndikofunikira kupita kuchipatala.
Momwe mungagonjetsere vuto la kupuma movutikira
Nazi njira zothandiza zomwe mungachite:
1. Pangani chidziwitso: zindikirani nthawi zomwe mumagwira mpweya wanu.
Gawo loyamba ndi kuzindikira nthawi yomwe izi zachitika. Yesani kuzindikira nthawi yomwe:
– akuyankha uthenga wofunika,
- kutsatira nthawi yomaliza,
- akukumana ndi mkangano,
- kunyamula zinthu zolemera,
- kulankhula pagulu.
Mungathe kulemba kakalata kakang'ono pa desiki yanu: “Pumirani.” Cholinga sikusintha chilichonse nthawi imodzi, koma kuti ubongo wanu uphunzire machitidwe obwerezabwereza.
2. Yesetsani kupuma mozungulira m'mimba (kupuma m'mimba)
Kupuma movutikira kumathandiza thupi kutuluka mu mkhalidwe wopsinjika. Umu ndi momwe mungachitire:
1. Khalani pansi kapena mugone bwino.
2. Ikani dzanja limodzi pachifuwa panu, dzanja limodzi pamimba panu.
3. Kokani mpweya pang'onopang'ono kudzera m'mphuno mwanu kwa kasanu ndi kamodzi, mumve mimba yanu ikukulirakulira.
4. Pumirani mpweya kwa maola 6 kudzera mu mphuno kapena milomo yanu yodzaza, mukumva m'mimba mwanu mukutuluka mpweya.
5. Bwerezani ka 5–10.
Chinsinsi: tulutsani mpweya kwa nthawi yayitali kuposa mpweya kuti muchepetse mitsempha.
3. Gwiritsani ntchito njira ya "kuchepetsa mpweya" mphindi 30-60 zilizonse.
Mukamagwira ntchito, ikani chikumbutso mphindi 30-60 zilizonse. Alamu ikalira:
- masulani nsagwada zanu ndi mapewa anu,
- Pumulani pang'onopang'ono,
- kutulutsa mpweya wautali,
– pitirizani ntchitoyi.
Kuchita masewera olimbitsa thupi afupiafupi kumeneku kumakulepheretsani "kukhazikika" mu chizolowezi chogwira mpweya wanu tsiku lonse.
4. Lumikizani mpweya wanu ndi mayendedwe anu panthawi yochita masewera olimbitsa thupi.
Ngati nthawi zambiri mumagwira mpweya wanu mukuchita masewera olimbitsa thupi, gwiritsani ntchito mfundo yosavuta:
- Pumulani mpweya panthawi yopepuka,
- Pumulani mpweya panthawi yolemera kwambiri.
Mwachitsanzo, mukamagona pansi, kokerani mpweya pamene mukutsika, kokerani mpweya pamene mukukweza. Mukamapukusa, kokerani mpweya pamene mukutsika, kokerani mpweya pamene mukukweza. Kuti muphunzire zolemera kwambiri, funsani mphunzitsi kuti muwonetsetse kuti njira zopumira bwino zikugwirizana ndi vuto lanu.
5. Sinthani kaimidwe ka thupi ndi kuyenda kwa chifuwa
Kaimidwe ka thupi kamakhudza kupuma. Yesani njira izi:
- atakhala pansi mafupa atakwezedwa,
- chophimba cha maso,
- mapewa pansi ndi kumasuka,
- tambasulani chifuwa (zotsegula chifuwa) mphindi 1-2 patsiku.
Chifuwa ndi diaphragm zikakula kwambiri, kupuma kumakhala kochepa.
6. Yesetsani kupumula kwakanthawi mukakhala ndi nkhawa.
Mukayamba kupsinjika, chitani masewera olimbitsa thupi a mphindi imodzi mwachangu:
- Pumulani kwa maola 3-4,
- Kutulutsa mpweya kwa maola 5-7,
- bwerezani maulendo 5.
Kupumula kwakanthawi koma kosalekeza n'kothandiza kwambiri kuposa kuchita masewera olimbitsa thupi kwa nthawi yayitali komanso kosachitika kawirikawiri.
7. Chepetsani zinthu zomwe zimayambitsa vutoli: kumwa mowa wambiri wa caffeine, kusowa tulo, komanso kuchita zinthu zambiri nthawi imodzi.
Kafeini wochuluka ungawonjezere nkhawa komanso kupuma mosasamala. Kusagona mokwanira kumapangitsanso kuti mitsempha yamagazi igwire ntchito bwino. Kuchita zinthu zambiri nthawi zambiri kumakupangitsani kuti muchepetse mpweya wanu mosazindikira. Konzani zinthu izi kuti maseŵera olimbitsa thupi anu opumira akhale ogwira mtima.
Kodi muyenera kupita kwa dokotala liti?
Funani thandizo lachipatala nthawi yomweyo ngati kupuma kwanu kukupangitsani:
- kupweteka pachifuwa,
- kupuma movutikira kwambiri,
- kukomoka kapena kutsala pang'ono kukomoka,
- kugunda kwa mtima komwe kumachitika nthawi zambiri,
- milomo yabuluu,
- madandaulo akukulirakulira.
Pakhoza kukhala vuto lachipatala lomwe likufunika kufufuzidwanso, monga mavuto a m'mapapo kapena a mtima, kapena nkhawa yaikulu.
Kutseka
Mavuto oletsa kupuma nthawi zambiri amayamba chifukwa cha kupsinjika maganizo, kuganizira mopitirira muyeso, komanso kaimidwe kosayenera. Nkhani yabwino ndi yakuti, chizolowezichi chingakonzedwe ndi masewera olimbitsa thupi osavuta: kuwonjezera kuzindikira, kuchita kupuma movutikira, kukhazikitsa zikumbutso, ndikugwirizanitsa mpweya wanu ndi mayendedwe anu. Chitani izi pang'onopang'ono komanso mosasinthasintha. Ndi kachitidwe kokhazikika kopumira, thupi lanu ndi malingaliro anu zimakhala bata, mphamvu zanu zimakhala bwino, ndipo zizindikiro monga chizungulire kapena kupsinjika maganizo zimachepa.
Ngati mukufuna, nditha kusintha nkhaniyi kuti igwirizane ndi zochitika zinazake—monga kuletsa kupuma panthawi yokweza zolemera, kulankhula pagulu, kapena nkhawa—kuti ndipereke mayankho enaake.
