Njira 7 Zochepetsera Kugwedezeka Kwanu Mwachilengedwe

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Kupuma kumachitika pakakhala kutupa ndi kupindika kwa njira zopumira. Zomwe zimayambitsa matenda a asthma ndi matenda osokoneza bongo (COPD), zomwe zimayambitsa kuchepa kwa mpweya m'mapapu ang'onoang'ono am'mapapu. ^[1] .

Zina mwazomwe zimayambitsa kupuma ndimatenda, zovuta zomwe zimachitika kapena zolepheretsa kutuluka mlengalenga. Zizindikiro za kupuma zimaphatikizapo kumveka kokomera mukamapuma, kupuma movutikira, komanso kupuma mwachangu.

Kuonana ndi dokotala kudzakuthandizani kuchiza msanga. Kupatula apo, mutha kuyesa njira zina zochepetsera kupumira kwanu mwachilengedwe.

1. Kupuma kwambiri

Kuchita masewera olimbitsa thupi ndi njira yabwino yosamalira kupuma kwanu. Kafukufuku adapeza kuti yoga kupuma kozama kumatha kuthandizira kupuma kovuta kokhudzana ndi mphumu, kuphatikizapo kupuma ^[ziwiri] .

• Gona ndikuyika manja ako pamimba pako.
• Pumirani kwambiri ndikukhala ndi mpweya kwa masekondi ochepa.
• Pumirani pang'onopang'ono pakamwa panu.
• Bwerezani zochitikazo kwa mphindi 5 mpaka 10 kangapo patsiku.

2. Mpweya wotentha

Kulowetsa nthunzi kumatha kukhala kothandiza kwambiri pakukonza sinus ndikutsegula ma airways, kukupangitsani kuti mupume mosavuta ^[3] .

• Tengani mbale yamadzi otentha ndikuwonjezera mafuta angapo a peppermint kapena bulugamu.
• Ikani nkhope yanu pamwamba pa mbaleyo, ndi thaulo wokuta mutu wanu ndi mbale kuti nthunzi isathawe.
• Pumirani kwambiri ndikupumira nthunzi.

3. Ginger

Ginger ali ndi anti-inflammatory and antioxidant properties zomwe zingathandize kuchepetsa kupuma kumene kumayambitsidwa ndi matenda opuma. Kafukufuku wofalitsidwa mu Journal of Ethnopharmacology adawonetsa kuti, ginger itha kukhala yothandiza polimbana ndi kachilombo ka RSV, komwe kumayambitsa matenda opumira ^[4] .

• Mwina kutafuna & frac12 ginger kapena kumwa tiyi wa ginger.

4. Kupuma kwa pakamwa

Kupuma kwamilomo yotulutsa ndi kupuma komwe kumabweretsa mpumulo pakufupika kwa mpweya. Amachepetsa kupuma kwamphamvu pochepetsa kupuma kwamunthu ^[5] .

• Khalani molunjika ndi mapewa anu omasuka.
• Sindikizani milomo yanu palimodzi ndikusunga pang'ono pakamwa.
• Lembani mpweya m'mphuno mwanu kwa masekondi pang'ono ndikutulutsa pang'onopang'ono kuchoka pakadutsa mpaka anayi.
• Bwerezani ntchitoyi kwa mphindi 10.

5. Zakumwa zotentha

Zakumwa zoziziritsa kukhosi zitha kuthandiza kuchepetsa mayendedwe apandege ndikuchepetsa kusokonezeka. Kafukufuku wasonyeza kuti caffeine yomwe imapezeka mu tiyi ndi khofi imatha kutsegula njira zam'mapapu ^[6] .

• Imwani khofi, tiyi wazitsamba kapena madzi ofunda kawiri kapena katatu patsiku.

6. Zipatso ndi ndiwo zamasamba

Zipatso ndi ndiwo zamasamba zokhala ndi vitamini C wambiri zimathandiza kuteteza kupuma, malinga ndi kafukufuku wofalitsidwa mu magazini ya Nutrients ^[7] . Kudya zakudya zabwino za vitamini C monga sipinachi broccoli, tomato, tsabola belu, ndi zina zambiri kumathandizira kupuma.

7. Odzipeputsa

Kugwiritsa ntchito chopangira chinyezi m'chipinda chogona kungathandize kuthana ndi misewu m'mapweya ndikuchepetsa kupuma kwamphamvu. Mutha kuwonjezera mafuta a peppermint m'madzi mu chopangira chinyezi kuti muchepetse kugwedezeka.

• Moyo Wanu Kusintha Kukulitsa Kuthamanga
• Siyani kusuta ndikupewa utsi wongokhala
• Chitani masewera olimbitsa thupi
• Pewani kuchita masewera olimbitsa thupi m'malo ozizira, owuma
• Pewani ma allergen ndi zoipitsa

1. [1]Holm, M., Torén, K., & Andersson, E. (2015). Kuchuluka kwa kuyambika kwatsopano: kafukufuku woyembekezeredwa kwa anthu azaka zapakati. Mankhwala am'mapapo a BMM, 15, 163.
2. [ziwiri]Saxena, T., & Saxena, M. (2009). Zotsatira za machitidwe osiyanasiyana opuma (pranayama) mwa odwala omwe ali ndi mphumu ya bronchial ofatsa pang'ono mpaka pang'ono.Magazini yapadziko lonse ya yoga, 2 (1), 22-25.
3. [3]Vora, S. U., Karnad, P. D., Kshirsagar, N. A., & Kamat, S. R. (1993). Zotsatira za kutulutsa kwa nthunzi pazochita za mucociliary mwa odwala matenda am'mapapo mwanga.
4. [4]San Chang, J., Wang, K. C., Yeh, C. F., Shieh, D. E., & Chiang, L. C. (2013). Ginger watsopano (Zingiber officinale) ali ndi zotsutsana ndi ma virus motsutsana ndi kupuma kwa matenda a syncytial m'magazi am'magazi opumira. Journal of ethnopharmacology, 145 (1), 146-151.
5. [5]Sakhaei, S., Sadagheyani, H. E., Zinalpoor, S., Markani, A. K., & Motaarefi, H. (2018). Mphamvu ya Milomo Yotembereredwa Kupumira Pamiyendo pa Mtima, Kupuma, ndi Magawo Oxygenation mwa Odwala a COPD. Tsegulani magazini ya ku Makedonia ya sayansi ya zamankhwala, 6 (10), 1851-1856.
6. [6]Bara, A., & Balere, E. (2001). Caffeine ya mphumu. Doko la Kochrane la Kuwunika Kwadongosolo, (4).
7. [7]Berthon, B. S., & Wood, L. G. (2015). Zakudya zopatsa thanzi komanso thanzi la kupuma - kuwunikira mbali. Zakudya zam'mimba, 7 (3), 1618-1643.

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