Unokumangaliswa ukwazi ukuba nangaphandle umoya ungangcoliswa, ngamanye amaxesha kunokuba ungaphezulu kwomoya wangaphandle. Kwaye kuba abaninzi abantu abaneCOPD okanye ezinye izimo zezempilo ezingapheliyo bachithe ixesha elide ngaphakathi, ukuphucula umgangatho womoya wangaphakathi kubaluleke kakhulu.
Ukukunceda ukuphucula umgangatho womoya wakho wangaphakathi, nangoo manqanaba angama-11 awenzelwe abo abaneCOPD okanye ezinye izifo ezingapheliyo.
1. Thatha Ukunyulwa kweKhaya Lakho
Isinyathelo sokuqala ekuphuculeni umgangatho womoya wangaphakathi uphathisa ikhaya lakho. Oku kuthetha ukuchonga iindidi ezintathu zezinto ezinokunciphisa umgangatho womoya wakho wangaphakathi. Bazi:
- Izilwanyana I-allergen yinto ebangela ukuba umzimba wakho omzimba uphendule. Imithombo eqhelekileyo yokutya iquka impova (ithuliswa ngaphandle), i-pet dander, izilwanyana ezinothuli, iindiza kunye neentonga
- I-Irritants iquka izinto ezicaphukisa inkqubo yakho yokuphefumula ngaphandle kokufaka impendulo yomzimba. Imithombo evakalayo yokuthukuthela ibandakanya ukupenda (kunye nokugqitywa kweenkuni kunye namacwecwe), i-pesticides, umsi wocuba (kuquka ukutshaya komsi), iikhemikhali kwimveliso yokucoca okanye ukuthunga ifenitshala entsha.
- Iikhemikhali ezinobungozi Nangona ziqhelekanga, iikhemikhali eziyingozi zingaba negalelo elikhulu kwimpilo yakho. Kubandakanywa njengeekhemikhali ezinobungozi yi-carbon monoxide kunye ne-radon, zombini ezo zinetyhefu kwaye kufuneka zipheliswe ngokukhawuleza xa zifunyenwe ekhaya lakho.
Ngoku ukuba ufumene imithombo yongcoliseko lwangaphakathi lwangaphakathi , landela amanyathelo asele ukuze uncede ukulawula.
2. Thetha noDokotela wakho
Uninzi lwababoneleli ngeenkonzo zempilo banolwazi olunzulu malunga nemiba engqonge ukungcola komoya, ngaphakathi nangaphandle. Kwaye ngubani olungcono ukukunceda udale isicwangciso sokulawula ukungcola komoya ongaphakathi kunokuba ugqirha owazi kakuhle.
3. Ngokufanelekileyo Ventilate Your Home
Ngokwe-Arhente yokuKhuselwa kweNdalo (i-EPA), enye yezona ndlela ezibaluleke kakhulu ukuba unokunciphisa ukwakhiwa kokungcoliseka komoya kwangaphakathi kukuhlaziya kakuhle ikhaya lakho. Oku kungenziwa ngokuvula iiwindow, usebenzisa amafayili okuxothayo athumela ukuphuma kwawo ngaphandle kwekhaya, esebenzisa abalandeli befestile okanye abafowuni beefowuni. Amafayili okukhupha abuye azuze ikhaya lakho ngokunciphisa umswakama.
4. Yitsho uMgogo ukuba atshise umbhobho wakhe ngaphandle
Umsi wecuba utshaya obushushu kunye nomoya ophefumulayo uyingozi kakhulu kwimpilo yakho. Ukuphucula umgangatho wakho womoya wangaphakathi, ungavumeli nabani ukutshaya ngaphakathi kwekhaya lakho.
5. Gweba i-Pesky Dust Mites
Ngaba wayesazi izilwanyana ezinothuli ngokutya ukutya kweeseli ezifayo zabantu kunye nezilwanyana ezifuywayo? Ingabonakali kwiso iso, ezi zilwanyana ezintle ziyinkohlakalo enkulu yongcoliseko lwangaphakathi lwangaphakathi kwaye ziyafumaneka kuwo wonke amakhaya. Iifumbi ezinothuli zivelisa izikhwebu kwaye zineengqungquthela ezinobumba ezenza ama-particle omisiwe. Abantu banokubangela ukuba bahlaziye ezi ntlukwano kwaye bangela umonakalo kwimiphunga yabo. Unokunciphisa umthamo wabantu basethuleni ngaphakathi kwindlu yakho ngamanyathelo ambalwa ambalwa:
- Hlamba iibhanki zokulala ngeveki nganye
- Nciphisa izinga lakho lokungcola lwangaphakathi ukuya ngaphantsi kwe-50% (kunye ne-dehumidifier okanye umoya-moya)
- Gcina zonke izilwanyana zifake ifenitshala
6. Cinga ngeMpahla yoThuthi
Ukuba usoloko ufuna i-hard-surface okanye iplanga kodwa ungenakuze ulungele iindleko, ukwazi ukuba umgangatho onzima wokuhlala phantsi kulula ukugcina kwisimo esingenayo i-allergen ngaphandle kwesiguphethi, sinokuba yisisityebi ofunayo. Iipakethi zincinci kakhulu kunomgangatho onzima, ngoko ke ukuba ukhetha ukuzigcina, qiniseka ukuba ucoce rhoqo.
7. Kuthiwani Ngendlela yoHlulo loMoya?
Ukucoca umoya wakho wangaphakathi ngendlela yenkqubo ephambili kuyo yonke indlu yindlela enye, efanelekileyo kakhulu yokuphucula umgangatho wakho womoya wangaphakathi. Ukuba inkqubo engundoqo ayikho inketho, unokuqwalasela igumbi elilodwa lokucoca umoya.
Khumbula, nangona kunjalo, elinye igumbi lokuhlanza liphela; ihlambulula umoya kwindlu eyodwa kuphela. Ngenxa yokuba umoya uhamba malunga nekhaya lakho ngokukhululekile, umoya ovela kwigumbi elingenakucatshulwa unokwenza lula indlela yokuya ekamelweni elihlanjulweyo, ukulwa nomnqophiso wakho. Naluphi na uhlobo olukhethiweyo, qiniseka ukuba unesihlunu se-HEPA kwaye uqaphele iinkqubo ezenza i-ozone kodwa zifune ukucoca umoya.
8. Qiniseka ukuba ikhaya lakho liyiRadon Simahla
Igalaji echanezelayo engabangela umdlavuza wamaphaphu, i-radon ayibalabala kwaye ingenasiphelo, ngoko kukubona ukuba akunakwenzeka ngaphandle kokuvavanya. I-EPA icebisa isitifiketi sokuvavanya ngokwakho esingahlola amanqanaba e-radon ekhaya lakho.
9. Yiba yiNkcazo yeMveliso
Ngaba uyazi ukuba iimveliso ezithile zinokukunceda ugcine umgangatho womoya ophilileyo ngaphakathi kwekhaya lakho? I-Asthma kunye ne-Allergy Foundation yase-America iye yavelisa inkqubo yesiprogram eyenzelwe ukukunceda ukuba ubone ukuba zeziphi iimveliso.
10. Hlanganisa iiplani zeNdlu kwiMix
Iindlu zeNdlu zinamandla amangalisayo okukubuyisela kwimvelo kwintuthuzelo ekhaya lakho. Kodwa ngaba uyazi ukuba nazo zisusa ixabiso elinobungozi ezinobungozi emoyeni, njenge-carbon dioxide, i-benzene, i-formaldehyde, ne-ammonia? Iingcali zenzululwazi zithi ngokusebenzisa isityalo esisodwa kuyo yonke iinyawo ezili-100 zendawo kwindawo yakho, uya kuba yindlela yokuhlambulula umoya wangaphakathi.
11. Qaphela iiKhemikhali zasekhaya
Isinyathelo sokugqibela kwisicwangciso sethu solawulo sokuphucula umgangatho womoya wangaphakathi kufuna ukuba uqaphele iintlobo ezahlukeneyo zemveliso ekhaya lakho eliqukethe iikhemikhali ezinobungozi. Ezi ziquka iipenisi, i-varnishes, i-wax, kunye nokucoca okanye ukunyusa iimpahla. Ngokutsho kwe-EPA, izinto zemihla ngemihla ezifana nalezi ziquka iikhemikhali eziyingozi ezingabangela ingozi emiphakeni yakho ukuba ifakwe. Ukuba kufuneka uthenge le ntlobo yeemveliso, yenza njalo ngamanani amaninzi. Kwakhona, musa ukugcina izitya ezingenasidingo ezibekwe ngeenxa zonke kwikhaya lakho njengoko zinokukhupha iimichiza ezimbi emiphakeni yakho.
Umthombo:
COPD Digest. Umqulu 4, uNombolo 2. 2008.