Njengoko iminyaka idlula, amadoda nabafazi abaninzi bahlala bephila ushintsho oluninzi kwiimeko zabo zomzimba nezengqondo ngexesha lempilo, apho imiceli-mingxunya yeendlela zokuphefumla ikhula ibaluleke ngakumbi. Iiphupha ezinjengezwi lokuphefumla elingafanelekanga, njengezithuba zokuphefumla, ukophuka, imibhobho, ukungaboni kakuhle, okanye ukungaboni, zenzeka phakathi kwabantu bobabini, kwaye ezi zimpawu azinciphisi kuphela umgangatho wobomi, kodwa zikhokelela kumphingo ohluphekayo okanye umuzwa wokungabi namandla kwiimicimbi zansuku zonke. Le ngcaciso izakuvula umbono kwiimbanga ezizodwa zokuphazamiseka kwegama lokuphefumla kwiimeko zomzimba, ukujonga kwiingxaki ezikhoyo, kwaye ibonelela ngenkqubo yokuphucula ukuphefumla ngendlela yobuchwephesha, iindlela zokuzikhusela, ezingenasiqhamo, iindlela zokunyanga, kunye neengcebiso ezisebenzayo zokuphucula ukuhamba kothando, ukunceda abantu bamadoda nabafazi abaphakathi kukuhamba komsebenzi ukubuyisela umoya kunye nesikhumbuzo sokuphefumla.
1. Izizathu kunye neempawu ezaziwayo zezingxaki zokuphefumla ngexesha lempilo
Ngexesha lempilo, ushintsho lwehormone lwenza ukuba ukusebenza kwezitho zethu kunye nokuphinda kuhlalutye ukuba kusebenze kwiimeko zokuphefumla. Ezi zinguquko zomzimba zinegalelo elikhulu kumzimba, kwaye iinjongo zikarhulumente ziinjengezi:
1. Ukutshintsha kwehormone:
Abafazi ngexesha lempilo, i-estrogen, kunye ne-progesterone zihlula kakhulu, oku kuchaphazela izatya zomzimba nezitho zokuphefumla, njengoba ziphucula ukungaphumeleli kokuphefumla; amadoda nakho, ngenxa yokwehla kwe-testosterone, angachaphazeleka kumandla ezihlunu zokuphefumla, ngaloo ndlela akhuphula ubungozi bokuphuma kweemfuno ezithile.
2. Ukuphosa amandla ngenxa yobudala:
Njengoko iminyaka idlula, izikhumbuzo eziza kumphanga, izikhumbuzi zokuphefumla, kunye nezikhumbuzo ezibulalayo ziya ziphucula, ukwehla kunye nesizathu sibangela ukukhawuleza, kungenakusebenza ikakhulu. Iphosa ukuchaphazela ukuphosa kwimito yokuphefumla negalelo elingafanelekanga.
3. Uxinzelelo lwempilo kunye nemiphumo yokuphila:
Iimeko zokuphila ngumngcipheko kwizikhumbuzo zobuchule, ukungakhululeki, kunye neengqonyela eziphuzayo, ukujonga kwiingxaki zokuphefumla ezinxulumene noxinzelelo, njengokuphefumla ngaphezu kwamandla, ikhefu elingavakali lwenkondo yolwimi.
4. Iingxaki zokuphefumla kunye nokukhathazeka:
Eli ganjolanga lomsebenzi ongekho mthethweni (njenge-bronchitis ephezulu, itching, kunye ne-rhinitis) libhijele kumphanga weempilo zamazwe ahlukeneyo.
5. Ukunyuka kwesisindo kunye nokungabi nezenzo:
Ukuphuma kwegazi kumyinge wentsholongwane, oku kungakhaphazela uxinzelelo lwemithambo.
Iimpawu ezaziwayo ziquka: iigqi eziphumeleyo zokuphefumla (ukubhekisa, ukugqumisa), umphiko okanye umphizisi, ukophiweyo, kunye nokunyamalala kwemigca yokuphefumla.
2. Ukuphefumla kokukhusela kunye nemithetho yokulawula impilo
Ukuphucula ukuqonda okusimeme kunye nemikhuba yempilo kubalulekile ukuze kunciphise iindlela zokuphefumla kwaye kubonakaliswe iziphumo ezikuliya. Nazi ezinye iingcebiso ezisetyenziswa rhoqo:
1. Gcina umoya okhoyo:
Qinisekisa ukugxila kumoya, ukulondolozela iindidi ezahlukeneyo, ukugxila kumoya, kunye nokugcina amacango ahlaziyiweyo.
2. Gcina imikhuhlane nokugqitha:
Izinto ezikwiimeko nezibhedlele zingafuneka zifike, ziqhube imikhuhlane yokugxila.
3. Ukuhamba ngokushelela kunye nokulawula uxinzelelo:
Ubomi bukhululekile, ukunciphisa uxinzelelo, uqhube umoya wehlukile okanye uzithobe ngokwakho.
4. Ubulunga obufanelekileyo:
Iingcebiso ezithile, ukunyuka kokuphefumla, ukunyuka kwegazi nokuphefumla.
5. Ukutya okulinganiselweyo, ukunqanda ukunyuka kwesisindo:
Iingcebiso ezininzi ziquka iziphumo ezivela kwiindawo ezahlukeneyo.
3. Izisombululo ezingenasiqhamo kunye nezikhumbuzo zokuphucula
Ukwaziswa kunye nezikhumbuzo zokuphefumla ziya kuba nomsebenzi oza kunceda ukuphucula isikhumbuzo.
1. Ukuphosa umoya nokugxila kunezizathu zobungcali
Uphando lunyanzelekile ukuba ujolise kumphanga njengoko ubuchwepheshe bujolisa kumabala alungileyo, aphucula imimoya, kwaye onwabile. Phosa umoya ngama-432 Hz umgca, ukhetha umoya we-piano, i-clarinet, okanye umsinga omhle, umgca wakho kwangoko uphucula ukunganciphisi ukunciphisa uxinzelelo.
2. Uhlelo loqeqesho lwezikhumbuzo zemibutho
Le misebenzi yokukhululeka ibangelwa ukuphosa ubuchule, ikheli lokuphefumla, ukufikelela kumphanga omzimba. Umanqophi wokuphefumla ukuze unciphise iziphumo ziquka:
- Hlayisa okanye uhlele ngaphezulu kwesikhumbuzo, kubonisa imali eyopela.
- Ukuphefumla ngokukhawuleza kwiimpawu zii-nose, uvula umphaka,
- Ukuphosa kwangoko 20-30 imizuzu, qinisa iimpawu zakho.
3. Hamba ngezikhumbuzo ezibaliweyo
Uhlawulelwe uxhange, iimpawu zolwimi ezingaphandle ziyi-sinuses.
4. Hamba ngocingo:
Bhalela i-nose ukuze unciphise imithambo, qwarha umoya kwangolo lolu.
5. Ukuphefumla okukhulumayo (Bhramari Pranayama)
Le ndlela ingaphaya kokwazisa iimpawu zakho, ubuyisela umoya.
6. Uvavanyo lwasimahla
Hlala ufikelela kwiinkwenkwezi ezahlukeneyo, ubuyisela eyona sicwangciso.
4. Uhlolo lwezibheno: Izitho zokuphefumla ezizesikweni kunye nezikhumbuzo
Uhlolo lwemfuno zikhombo ziqhube abaninzi, i-estrogen yabela ukuba utye kwimpilo yephando yembalıkhetho; umphambili ophakanyisiwe uncinci, uphuculile i-oyil i-spray.
5. Iingzani zomzimba ekusebenzeni
1. Ukusebenzisa i-aromatherapy:
Ioyile zaNcedo zidinga ukunceda umoya.
2. Ukuphefumla ngezikhumbuzo zamahhala:
Dinga umoya wei yelanga, uphumeze.
3. Ukuphucula umoya:
Gcina imoto ye-hydrogen.
4. Bamba buqu izikhumbuzo Uvavanyo: (Igama lomzimba omkhulu): Ukudlulisa phantsi kokubhalisa kwaye uphucule.
6. Luhlobo olup hungry ngenxa yeempveliso, 5-10 imizuzu zemiqolo.
7. Iimfuno zomhlolo:
Izikhumbuzo ziya ziphucula ukuze zikhulule uxolo.
8. Imigudu, imiphetho, ixhosa, iintshontsho, amalazertal mdala.
Umkhwa wombono ngu ngumfanekiso owenziweyo, ophumeze iinqaku ezizezinto zempilo zixhamla impilo yempilo nokukhangela oku. Ukuphucuka kwiimpendulo ziya kusebenza phandle kokukhula, nokuziqhelanisa.