Il ukuhoshozela kuyinto eyenzekayo leyo kwenzeka ngesikhathi sokulala, ngokukhishwa komsindo ocasulayo lokho kuhilela ikhala nomlomo. Isizathu sitholakala kufayela le- i-ventilazione polmonare okuthi ezimweni eziningi kube sengozini. Amakhambi wokuyeka akhona futhi silindele ukuthi kuthinta kakhulu indlela ophila ngayo. Ngaphambi kokuqhubeka nansi ividiyo enetimu: kangakanani ukulala ngokwesibonakaliso se-zodiac.
Izindlela zokuziphatha zokugwema ukuyeka ukuhleba
Ngokwayo into yokuhona bekungeke kube yisimo esibi, kepha inkinga ivela lapho injalo ehambisana nezinye izifo njengalezi esizibhale ngezansi. Ukuphefumula kukhubazekile ngenxa yokuhamba okungalungile komoya emphinjeni.
- ukuphazamiseka kokulala
- ukulala ubuthongo (Isimo esiyingozi kakhulu empilweni)
- ukuguqula ukulala-wake umjikelezo
Siqoqe ngezansi lonke uchungechunge lwe ukungaziphathi kahle futhi kufanele kugwenywe ukuze kungabi kubhebhethekisa inkinga ye- ukuhoshozela.
- Ukudla kakhulu ngaphambi kokulala
- Yenza okukodwa ukudla okunama-kilojoule amaningi
- Uku ukuhlala phansi
- Phuza utshwala ngaphambi kokulala (funda lapha ukuthi ungakwenza kanjani yeka ukuphuza)
- Bhema kakhulu nangaphambi kokulala
- Sap izidakamizwa ezinomphumela wokulalisa
- Ziba noma ubukele phansi ukulala ubuthongo
- Ukulala ngaphakathi supine isikhundla
- Ungabhekani ne- indlela ethile yokuxilonga
- Uma kunesidingo, ungasebenzisi i ukuhlinzwa noma ezinye izindlela zokwelapha
Ungamisa kanjani ukuhona: amanye amathiphu
Uma uqaphela ukuthi okunye ukuphazamiseka kuvela ngaphezu kokuthwebula, njenge ukulala ubuthongo, kumele ubonane nodokotela ngokushesha bese uyiveza kahle inkinga. Kukhona onkulunkulu izikhungo ezikhethekile zokwelashwa kwezifo zokulala, futhi kwezinye izimo kunganconywa ukusetshenziswa kwesifihla-buso se-CPAP.
Enye into okufanele uyenze ukugxila ekuqondeni Kungaba yini imbangela inhlamvu yenkinga. Ezimweni eziningi ezivame kakhulu yilezi: ukukhuluphala ngokweqile, okunamafutha entanyeni, ukuphuza ngokweqile, ukubhema, ukusetshenziswa kaningi kwemithi yokwelapha. Uma ungathola imbangela, sekuyisikhathi sokuthatha isinyathelo ukukulungisa - ngokuyeka ukuphuza utshwala, ukubhema, noma ukuqala ukudla okunama-khalori aphansi, isibonelo.
Ukuxhumana nodokotela kuyinto enhle njalo: kuphela yena ozokwazi ukuphenya kahle ukuthola ubukhona be:
- ulimi oluvuvukele
- adenoids
- amalaka
- polyp acinene
- ukuphambuka kwe-septum yamakhala
- ukuqoqwa kwemfihlo endaweni yokuphefumula
- hlambulula
- sinusitis
- izinkinga ezithambile zolwanga
Imvamisa kuzoba lapho vakashela ku-otolaryngologist ukuxazulula ingxenye enkulu yenkinga ngokuhlinzwa okuhloswe ngakho buyisela umoya osebenzayo osebenza kahle.
Izindlela ezi-7 zokuyeka ukuhogela ongazicabangi
Usazibuza ungayeka kanjani ukuhona? Izeluleko ezengeziwe esingakunika zona yilezi ezilandelayo:
- gwema isikhundla se-supine e ubuthongo buphenduke uhlangothi lwakho
- uma engakwazi ukulala eceleni, phakamisa ikhanda lakho okungenani u-20cm ngokusebenzisa umcamelo owengeziwe
- zama i- kufundwe umqamelo ngokukhethekile ukuyeka ukuhogela
- cula okungenani imizuzu engama-20 ngosuku ukukhuthaza ukuqina kwemisipha yomphimbo
- ngaphambi kokulala ngenza i Kugezwa amakhala
- gcina ifayela le- ikamelo lokulala elinomswakama kahle (zama i-dehumidifier)
- cela izeluleko ze- umakhalekhukhwini lokho kunciphisa ukuhona ebusuku
Ukudla okufanele sikugweme futhi sikukhethe
Enye yezinto ethinta kakhulu ukuthwebula ukuthi udinga ukulawula uma ufuna ukuyeka ukuhona, kanye ne ukudla. Siqoqile ukudla okuningi okugwenywa kangcono uma uhlushwa yile nkinga, kanye nokudla okunconywayo futhi kungaba usizo oluvumelekile.
Yini ongayidli?
- Ukudla okuvela ku- ukudla okusheshayo, njengama-chips, ama-sandwich, ama-snacks amnandi namnandi.
- Nciphisa noma kwezinye izimo susa ifayela le- izingxenye ze: pasta, isinkwa, i-pizza, amazambane, okuphuma kokunye, ushizi onamafutha, inyama enonile nenhlanzi, inyama ephulukisiwe, amasoseji, amaswidi.
- Utshwala
- Ubisi lonke.
- Ukudla okunothe ngezicubu ezixhuma njenge izingulube zengulube, i-offal, i-molluscs.
- Ukudla okunothe kakhulu ku-fiber engagayeki: ngokwesibonelo izingxenye ezinkulu ze- okusanhlamvu okuyisitshulu noma okuluhlaza.
- Ukudla okubangela i-reflux (ushokoledi, utamatisi, ezisawolintshi).
- ISodas
Akukho ukudla kwangempela ongakuthanda, kepha okunye imikhuba enempilo okufanele uyikhumbule. Isibonelo, okukodwa kwalokhu kunikeza lokho isidlo sakusihlwa ngaso sonke isikhathi ukudla okulula kakhulu kosuku.
Isibonelo? 200g webele le inkukhu eyosiwe, 200g we isaladi, 60g we iphoyinti (2 izingcezu) nezipuni ezimbili ze- uwoyela.
Yini enye okufanele uyenze?
- Uhlafune kahle.
- Ungadluli izingxenye.
- Uncamela ukudla okulula nokugayekayo:
- Khetha ukupheka okulula njengoku: ingcindezi, umusi, kufoyili, ukubilisa, ipani elinokushisa okuphansi.
Ungakuyeka kanjani ukuhona: imithi kanye nokwelashwa
Kukhona ezinye emakethe izidakamizwa ezinamandla okukhuthaza ukuphumula ebusuku, kodwa ngaso sonke isikhathi kungcono ukuwaphuza ngaphansi kweso eliqinile lezokwelapha. Ukuyeka ukuhona, khona-ke kukhona ukwelashwa kwangempela okusetshenziswa ezimweni ezibucayi kakhulu.
Ezimweni eziningi, lezi ukuhlinzwa zisetshenziselwa ukulungisa ukukhubazeka okuphezulu kwomoya kanye nokukhathazeka: ukususwa kwamathoni (imvubukwe), ukususwa kwe-adenoids (adenoidectomy), ukuncishiswa kwama-turbinates, septoplasty.
Izindlela zemvelo zokuyeka ukuhona
Noma ngubani olele ebusuku uyakwenza ngoba angikwazi ukuphefumula kahlekodwa yini ongayenza ukuze ubuyele emuva lala ngokuthula futhi nenjabulo yozakwethu? Kukhona amakhambi emvelo.
- Phuza itiye eliyikhambi noma ukhiphe i-valerian: zombili zithuthukisa ikhwalithi yokulala.
- Sebenzisa amafutha abalulekile: zisiza ukukhulula amafinyila futhi zinciphise ukuvuvukala kolwelwesi lwamafinyila ezindleleni zomoya ezingenhla.
- Sebenzisa i- i-nasal patch (ungayithola ku-Amazon ngo- € 13,99): kwandisa ukuhamba komoya emakhaleni futhi kukhuthaza ukuphefumula. Ungayisebenzisa kanjani? Ngemuva kokuhlanza nokumisa isikhumba, susa ifilimu evikelayo bese ufaka isichibi ngokucindezela kancane emaphepheni. Ukuze ususe isicwebe samakhala ekuseni, qala uphakamise izikhala bese ususa kahle. Kunconywa ukuthi usebenzise amachashazi acinene kube kanye futhi amahora afinyelela kwangu-12. Amachashazi anophawu oluhle futhi awasicasuli isikhumba.
Zama i- i-anti snoring nasal dilator (e-Amazon ngo- € 9,99).
Inomklamo wokuthi ivumelana kahle nokuma kwamakhala futhi ivimbela ukuhogela ngokuthuthukisa ikhwalithi yokulala. Futhi gwema ukuvuka ekuseni ngekhanda, umphimbo obuhlungu nomlomo owomile. Ngale ndlela, ukuhamba komoya emakhaleni kuzokwanda futhi umkhuba wokuphefumula umlomo ovulekile ngesikhathi sokulala (imbangela yezifo eziningi zokuphefumula) uzosuswa.
