Empilweni, impilo ingumgomo obaluleke kakhulu esiwuphakamisayo, njengoba iminyaka ihamba, ikakhulukazi uma sifika eminyaka yokuthuthuka, abantu abaningi bahlangabezana nezinkinga ezahlukene zempilo, okuhlanganisa nezinkinga zohlelo lokuphefumula. Lezi zinkinga zingabandakanya izimo ezifana ne-bronchitis, ezithinta impilo yethu yansuku zonke kanye nezinye zempilo. Ngakho-ke, ukuthuthukisa ukusebenza kohlelo lokuphefumula ngokudla okunempilo kube yindlela esebenzayo yokuxazulula lezi zinkinga. Le ndatshana izohlola ngokuqinile izimbangela nezindlela zokuthuthukisa izinkinga zokuphefumula ngesikhathi sokuthuthuka, kanye nezinyathelo zokudla okunempilo ezisebenzayo, ukuze sisebenzise abantu besilisa nabesifazane ukuphatha impilo yabo ngempumelelo ngesikhathi sokuthuthuka noma ngasikhathi sinye.
Okokuqala, sidinga ukuqonda ukuthi njengoba iminyaka ihamba, umzimba wethu ushintsha kanjani. Kubantu besifazane, ukufika kwesikhathi sokuthuthuka kuhambisana nezinguquko ezinkulu kuma-hormone, ikakhulukazi ukuncipha kwe-estrogen. Ukuncipha kwe-estrogen akuphawula kuphela ohlelweni lokuzala, kodwa kungaholela ekuguqukeni kohlelo lokuvikela, okwenza kube lula ukuba uhlelo lokuphefumula luthinteke izifo nezimo zokubuhlungu. Ngaphezu kwalokho, abantu besilisa badinga ukwazi ukuthi ukuphazamiseka kwezinga le-testosterone kungaholela ekuncipheni kokusebenza komzimba, kunciphise amandla okukhuthazela kohlelo lokuvikela, okungaholela ezinkingeni zokuphefumula.
Ezinye zezimpawu ezivamile zezinselelo zohlelo lokuphefumula zifaka phakathi ukuhlinzeka okuqhubekayo, ukuphefumula okunzima, ukucindezeleka kwesifuba nokuhlangabezana nezinkinga zokuphefumula. I-bronchitis, kungakhathaliseki ukuthi iyashesha noma iyijwayelekile, ingaqinisa lezi zimpawu ezibalwe ngenhla. I-bronchitis esheshayo ivame ukubangelwa ukutheleleka ngegciwane, iheha kakhulu ngemva kokutheleleka kohlelo lokuphefumula, kanti i-bronchitis ejwayelekile ivame ukubonakala emsebenzini omude namakhemikhali ayingozi njengomlilo, ukungcola, nezinto ezibangela ukuphenduka. Lezi zici zifaka izinsizwa ezahlukene ezithinta imiphumela ye-physiological engatholakala ngesikhathi sokuthuthuka.
Izinsiza zokuthuthukisa impilo yohlelo lokuphefumula zikhona ngokukhetha ukudla okufanele, futhi ube nekhono lokuhlanza imiphumela. Nansi eminye imiyalelo yobuchwepheshe nokwabelana ngezindlela zokuphila ezisemqoka:
1. **Ukudla Okuphilayo**: I-antioxidants ingasekela umphakathi ezindaweni ezinzima, futhi kusekela ukunciphisa imibhede. Kuhle ukuthi sithole ukudla okunothile nge-antioxidants, njenge-blueberries, izithelo ezibomvu, isipinashi, utamatisi, nemikhoba. Lezi zinto azithuthukisi kuphela ukuvikeleka komzimba, kodwa futhi ziqinisa uhlelo lokuphefumula.
- Isampula sokupheka: Hlanganisa ikhaladi le-blueberry namabhanana ahlakiwe, naphakathi kwekhaladi ye-Greek yogurt ukwenza i-smoothie evusa umzimba, njengokudla kokudla kwasekuseni noma okuphakathi.
2. **Ama-Omega-3 Fatty Acids**: Lezi zinsimbi zisebenza emizabalazweni efanele, zibuyisela impilo yohlelo lokuphefumula. Ukuze uthole okuhle, kufanele ufake ukudla okuqukethe ama-Omega-3, njengengci, i-sardine, ama-almonds, ne-flaxseed, okuyinto engenza kube lula ukusebenza kahle komoya.
- Isampula sokupheka: Cwilisa ingci nge-juice ye-lemon, igarlic elikhexiwe, ne-olive oil, bese uyikhipha ku-aluminium foil, kufanele ubeke ku-oven eshisa ku-180℃ imizuzu engama-20, kuze kube kudliwayo nokuhlanza isipinashi, ukuze ubonise isidlo esiphelele.
3. **I-Vitamin C**: Le antioxidant iqinile, iyasiza ukuvikela izifo zokuphefumula. Kufanele ube nemithombo eminingi ye-vitamini C nsuku zonke, njengama-citrus fruits, ama-kiwifruit, ama-peppers abomvu.
- Isampula sokupheka: Dala i-salad entsha, ngezinto ezilungiselelwe ama-peppers abomvu ne-yellow, bese uthambisa nge-juice ye-lemon ne-olive oil, okukhumbula futha ukufaka i-vitamin C.
4. **Gcina imiphumela**: Amanzi ayisisekelo sokuthuthukisa izici zomzimba, ikakhulukazi ukuvikela uhlelo lokuphefumula. Imiphumela ehlangene iyasiza ukukhipha umgubo ohlelweni lokuphefumula, ngaleyondlela unciphise ukuhlinzeka nokukhathazeka. Kubalulekile ukuba ufake okungenani amalitha amabili amanzi ngosuku, ukhetho lokusebenzisa izinkanyezi, umjolo wesithelo nolaka kungenza kube nempumelelo.
5. **Gwema ukudla okuthinta izinkinga zokuphefumula**: Kwabanye abantu, ukudla okuthile kungathinta izinkinga zokuphefumula, ngakho-ke kufanele uqaphele, ugweme ukudla okudlula njengobisi, nezinyoni.
6. **Qinisa impilo ye-microbiome**: Impilo ye-microbiome ibamba iqhaza elinzile kuzo zonke izici zokuvikela. Ngokuthathwa kwebiobenici, njenge-yogurt, namakhanda okuqeda, kungavuselela ibhalansi ye-microbiome, kuthuthukise amandla okukhuthazela.
Izindlela ezintsha zokwelapha nezindlela ezitholwe zikhuthaza ukuhlinzekwa kwezinketho zokuthuthukisa uhlelo lokuphefumula, njenge-sound therapy kanye nezifundo zokuphefumula. I-sound therapy ibhekwa njengenjini yokukhuphula isimo sokuphishekela, futhi usebenzisa umculo ngezinga elithile ungathola ukusiza ukunciphisa ingcindezi futhi uhlehlise ukukhathazeka, ukuze uthole ukujula komzimba. Uma unquma ukusebenzisa izindlela zokuphila ngakusasa, ungakuphumelela ukukhuluma amamusic e-432Hz, okuvuma ukuthula imibono, kunciphisa ukuqhubeka komzimba, ojole izikhala ezilungile.
Ngokuqhubekayo, ungathuthukisa imiphumela yokuphefumula ngokusebenzisa "ukuphefumula kwezinqe". Le ndlela yokuphefumula iyasiza ekwandiseni umphakathi wokuphefumula, futhi iyathuthukiswa nezinkinga zephefumulo. Izinyathelo kufanele zibe:
1. Thola indawo ethule nefanele, uhlele phansi noma uphakamise, ngaphansi kwezandla zakho.
2. Phakamisa umoya phezulu, uthinte umoya oblaga, uthole ukuphakama kwezandla.
3. Phumula ngokuma phezulu, uthole ukuphakama phakathi kwezingxenye.
4. Phinda lezi zinyathelo, ugcine ukuphefumula kwemizuzu emithathu, okungcono ukudlula eminyangeni emithathu.
Ngaphezu kwalokho, ukufunda okungashintsha impilo ye-phefumulo akufanele kushiywe. Kukufanele ukuyithola okungenani imizuzu engu-150 yokuzivocavoca evamile, njenge-aktiv walking, ukubhukuda, noma i-yoga, kudinga ukusiza ekwaziseni umphakathi wokuphefumula.
Ngokuphathelene, ngesikhathi sokuthuthuka, abantu besilisa nabesifazane, uphefumula lwantu olukhona olunobuhlungu nemikhuba "ukuthola", kwezokuphathwa kobuchwepheshe be-phefumulo balulekile. Ngokutholwa kwezimali zokuphila, ukuhamba kahle, nomzimba onenhlonipho, siphinde size phezulu ukuthi sizwe siyakwenyuka ukuphila kahle, sizame ukufinyelela impilo engcono. lapho ofuna usizo lwezempilo, ungase uzame ukuhluza izwe nokudla okunokuncane ukuze uthole amandla nokhope.