Xa ukukhuluphala ne-asthma kwenzeka kunye, impilo yakho inokuchaphazeleka kakhulu. Enyanisweni, enye yeendlela eziphambili zokuphucula ukulawula i-asthma yakho kukufikelela kwisisindo esifanelekileyo.
Ukutya okunempilo, okunokulinganisela kunye nokuzilolonga rhoqo ziindlela ezimbini zokuvavanya ukunciphisa ubunzima obuninzi nokulwa nokukhuluphala. Kodwa kukho ukubamba (ngokoqobo): i- asthma ingenza kube nzima kakhulu ukusebenzisa.
Ibinzana elithi "ukulahlekelwa ngumphefumlo wakho" alisondeli ukuchaza ukuvakalelwa kwesifo se-asthma xa usebenza.
Okubi nakakhulu, ukuba yinkinga yokungabi nantoni okanye iqanda kakhulu ngaphandle, ukuzivocavoca kwimeko engaphandle kungabikho kumbuzo. Ngethamsanqa, kukho ithemba. Kukho iindlela ezininzi abantu abane-asthma abangakwazi ukuziyeka ubunzima obungasondelanga, nokuba banobunzima okanye bafuna ukuphilisa. Nazi ezinye iingcebiso zokuqalisa.
UkuPhucula kunye neTyrtti yemihla ngemihla
Xa uvuka imihla ngemihla, zilinganise usebenzisa isibalo sedijithali uze uyibhale phantsi kwitshathi ngokukhawuleza. Ubunzima bakho buya kuguquguquka ngemini ngemini, kodwa ingqiqo yakho yenkqubela ayifanele ichongwe yi-ins-ins-day ins. Injongo yale nkqubo kuhlanganisa ukuqokelela ingxelo ukuze ubone oko kusebenzayo kwaye kugcina ukhuthazwa.
UkuCwangciswa kokutya
Ukubala nokubhala yonke isidlo ngenye yezindlela ezilungileyo zokunciphisa umzimba xa ukukhuluphala kunye nesifo se-asthma senziwa kunye.
Qalisa ngokusebenzisa i-calorie calculator kwi-intanethi ukuqinisekisa ukuba mangaphi iikhalori ozidingayo ukuba usebenzise ukuze ugcine ubunzima bakho obukhoyo. Emva koko, ukulahlekelwa ubuncinane ibhola ngeveki, kuya kufuneka unqumle nantoni na i-calorie yakho inzuzo ngosuku ngalunye ngama-calorie ama-500 ngosuku. Lawo makhilomitha angama-500 engaphantsi komhla alingana nomlinganiselo omnye weoli.
Ungakwazi ukulawula ukulahleka kwesisindo ngokusika amaninzi okanye iikhalori ezimbalwa kuxhomekeke kwisilinganiso ofuna ukugcina. Kodwa ukulahlekelwa ngaphezu kwesigidi ngeveki kunokungabi nengozi, ke ke uqaphele malunga nokuba unqanda kangakanani ukutya kwakho kwaye uxoxe ngesicwangciso sakho sokulahlekelwa kwesisindo kunye nogqirha wakho.
Emva kokuba wazi iinjongo zakho zemihla ngemihla, kufuneka uhlawule yonke imini. Oko kuthetha ukuba iithagethi zakho zi-2,000 khalori ngosuku, ungadla malunga neekhalori ezingama-400 ngesidlo ngasinye ngokutya ezine ngosuku kwaye unelisekile ngokwaneleyo kwi-paji ye-calorie e-200. Indlela olwahlula ngayo inombolo yakho yansuku zonke ukhetha, ngoko ufuna ukudlala kunye nalawo manani ukuze ubone oko kuhambelana neshedyuli yakho kunye nendlela yokuphila engcono.
Ekugqibeleni, unokwenza isicwangciso kwisondlo ngasinye ngokwemilinganiselo yekhalori oyimisele loo mlo. Kukho iinkonzo ezininzi ze-intanethi kunye neefowuni zokusebenza ukukunceda ukuba ufumane inani leekhalori kwizinto ozidlayo, kodwa xa uceba ukutya okulula okulula, ukucwangcisa ukutya kulula. Gcina uluhlu lwezidlo ezine-calorie yakho kunye ne-200-calori yokutya okunokuthi ungatshintshela ukuza kukuvumela ezinye iintlobo ekudleni kwakho. Yonke into esele uyenzayo iyanamathela kwisicwangciso sakho sokutya. Akukho ukukopela, akukho ukuphambuka. Uya kutshintshana emva kweentsuku ezimfutshane, kwaye ukubona inkqubela phambili ekulahlekeni kwakho kwindleko kungekudala.
I-Snack Enempilo
Njengokucwangcisa ukutya kwakho, kufuneka kwakhona ukucwangcisa ukutya kwakho. Usukwazi ukubala inani leekhalori ongayidla ngokutya okutyiweyo ukusuka kwangena kwangaphambili, ngoko andiyi kubuya kwakhona. Yintoni ebaluleke kakhulu ukuba uyikhumbule kukuba akufanele utyumle kuyo nayiphi na into efanelekileyo ngexesha. Oku kuthetha ukuba umatshini wokuthengisa awuyena umhlobo wakho. Isitoreji esilungileyo akusiyo umhlobo wakho. Oko ufanele ukwenze ukucwangcisa phambili: gcina ukutya okunesondlo kunye nawe ngexesha lomzuzu wale mizuzu phakathi kokutya xa ufuna i-pick-me-up. Izigqibo zakho zokuqala kufuneka zibe ziqhamo, imifuno, izithelo ezomileyo, i-yogurt, okanye i-munchies efana nekhalori ephantsi kunye neeprotheyini kunye ne-fiber.
Unokuphinda uhlele amancinci amancinci angadliyo kabini ngeveki. Akunobulumko ukuzithintela ngokupheleleyo, ngoko-ke yenza ukutya okumnandi ngokumodareyitha. Yenza i-tsokleti emnyama ngelinye ilanga, kwaye mhlawumbi ezinye izithelo okanye izityalo ezilandelayo. Ingongoma yokutya kwakho kukulahlekelwa isisindo esingenampilo, ungafundi ukuzonda ukutya.
Khangela ezinye iindlela ezingezantsi
Unokonwabela ukutya okuthandayo, ufuna nje ukufumana iinguqu ezincinci zee-fat to replace them. Ngokomzekelo, endaweni yokuba ne-burger eyenziwe nge-80% yenkomo yenkomo enotye, sebenzisa umthamo we-turkey okanye upheke uphegger burger. Ukuba uthanda ukukrakra, zinqumle uze uzipheke ngetyuwa lolwandle. Ukutya okanye ukubhaka inkukhu endaweni yokucoca. Sitshintshela kwi-fat fat milk and yogurt endaweni yobisi obugcweleyo. Uninzi uphando lubonisa ukuba akunakuthintela ukuyeka amafutha ngokutya kwakho, njengoko amafutha athile afana nalawo asemantwini, ioli yeoli, ioli, kunye ne-avocados ngokwenene inenzuzo yokulahlekelwa isisindo. Nciphise amafutha akho azalisiweyo, kwaye ulinganise amanye amanqatha angatyiweyo kunye ne-polyunsaturated fat. Ukuzaliswa kweziqhamo kunye nemifuno yindlela enye yokunciphisa i-fat fat, njengokuba iphezulu kwifiber kwaye ithatha indawo ephezulu kwisisu ngaphandle kokunezela iikhalori ezininzi kwioli.
Yidla kancane, Lindela Amaminithi angama-20
Ukugubha ukutya ngokukhawuleza kubangelwa kukudla ngokutya kwaye akulungile ukukhuluphala okanye i-asthma. Sonke kufuneka sizithobe phantsi kakhulu xa sidla. Ubulumko bethu buhlala buthathaka ukufumana isigidimi esisisu sethu sigcwele. Xa sisidla ngokukhawuleza, siyazixhalabisa ngokwenene. Njengomkhangiso omdala we-Alka-Seltzer, "asinakukholwa ukuba siyidla yonke into." Uziva ngaloo ndlela xa udla ngokukhawuleza. Isisombululo? Zifundise ukuba udle ngokukhawuleza, kwaye uza kuziva uzele emva kokutya ukutya okungaphantsi.
Ulawulo lwenxalenye luyinxalenye enkulu yale ndlela. Ukutya okufanelekileyo kokutya ngaphandle kokufaka ngaphezulu kwipufile yakho, ukulinda imizuzwana kunceda kakhulu. Ukuba uziva ulambile emva kokugqiba isabelo sakho, ungadli kwakhona ubuncinane imizuzu engama-20. Phuza iglasi yamanzi uze ulinde. Ngokudla kaninzi kunoko, uya kufumana ukuba uziva ugcwele nje ngokulinda ixesha elifutshane.
Cinga umfanekiso omkhulu
Ukulahlekelwa kwesisindo akunakwenzeka ngobusuku. Ayikho inqatha-ifama ezayo xa ulala kwaye uthathe konke ukunyuka okungaphezulu. Unokusihlisa ngokukhawuleza, kodwa oko akusiyo yonke into efanelekileyo kuba ukulahleka kwesisindo ngokukhawuleza kunokuzijika ngokukhawuleza. Ukulahleka kokunciphisa ubunzima obuhlala kude yilokho ofuna ukuyenza.
Ukudubula enye ipondo ngeveki. Ngokuqhelekileyo unokusila ngokukhuseleka iipounds ezingama-50 ngonyaka ngaloo ndlela. Ezi zifikelelekayo, iinjongo ezizinzileyo. Ulungiso luqhelekileyo, ngakumbi xa ufumanisa ukuba udla kakhulu okanye ukhulu kakhulu ngokweekhalori, kodwa ugxininiso lwakho oluphambili aluyikuzama ukulahleka kokunciphisa umzimba, kodwa ukulahla okucothayo kunye nokukhawuleza. Musa ukukhathazeka malunga nokuphakama nokuhla kwemihla yonke: jonga endaweni yokuhamba ngeveki kunye nenyanga. Namathela kwisicwangciso sakho, yenza konke ngokumodareyitha, kwaye unokwenza oku kwenzeke.
Imizuzu emihlanu ngosuku
Xa ukwenza izibalo, ukuchitha iikhalori ezimbalwa kusebenza ngakumbi kunokuba uzame ukubeka isisindo ngokuzivocavoca. Unokutshisa iikhalori ezinemizuzu engama-30 yokufunda, kodwa njenge-asthmatic, loo mzimba inokwenza i-imizuzu engama-30 yokusebenza nzima, kwaye esinye isitya se-cereal sinokubeka kwakhona iikhalori kwakhona. Ukuba ufuna ukulahlekelwa isisindo, ukutya kufuneka kube ngongoma wokuqala.
Oku akuthethi ukuba yonke into yokuzivocavoca ayinanto. Nokuba i-khalori engama-200 ngosuku iyakunceda ukunqumla iipilisi ezingaphezulu kwenyanga, kwaye ukutshisa iikhalori ezingama-200 akudingi ixesha elininzi okanye umgudu. Emva koko kukho inzuzo eyongeziweyo yazo zonke i-endorphins eziphambanwe emzimbeni wakho nangemva kwexesha elifutshane lokuzivocavoca. Awuyi kuvakalelwa nje kuphela, kodwa uya kuziva ngathi ulungelekile, kwaye uya kuba nokuphila okunempilo kunye ne-toned, nayo.
Uninzi lweengcali zincoma ukuba uqale ngemisebenzi emizuzu emihlanu ngemizuzu yonke. Akuyi kutshisa iikhalori ezingama-200, kodwa iya kukuqalisa. Qala ngemizuzu emihlanu ngosuku, iintsuku ezisixhenxe ngeveki. Naluphina uhlobo lomzimba luya kusebenza, kwaye ukuba u-asthmatic, zama ukunciphisa i-cardio yakho ekuqaleni. Zama nge-crunches, i-push-ups, ezinye i-jacking jacks, okanye mhlawumbi ezinye zihamba kwindawo. Ngethuba nje ungazange umise imizuzu emihlanu, ulungile. Ngeveki elandelayo, ukwandisa ixesha lokuzivocavoca ngemizuzu emihlanu. Qhubeka ukwanda rhoqo ngeveki ngemizuzu emibini, kwaye kungekudala uza kusebenza ngaphandle kwemizuzu engama-30 ngosuku ngaphandle kwengxaki. Yinto elula, kwaye ukusebenza ngendlela yakho ngokukhawuleza kuya kunceda ukuphucula iimpawu zesifo se-asthma njengoko intliziyo yakho nemiphunga yakho ikhula ngamandla ngakumbi.
Ukuzivocavoca ngakumbi kwi-Asthmatics
Gxininisa kwimisebenzi enemizuzu emifutshane, ephakathi kwe-volleyball, i-gymnastics, i-baseball, okanye i-wrestling. Xa uthatha inxaxheba kwisenzo sokuzibandakanya esichaza ixesha elide lokuzikhandla, njengobhola bebhola, ukuqhuba, okanye ibhola yebhola, umzimba wakho awunakukwazi ukuwuphatha kakuhle, kwaye unokubangela iimpawu okanye ukuhlaselwa. Imidlalo yemozulu yemvula efana neHockey ye-ice, ukushushuluka kwe-cross-country, kunye ne-skating-skating ingaba yimisebenzi yokuphepha okokuqala uze ufumane intliziyo yakho nemiphunga kwindawo engcono kakhulu. Ukukhetha umdlalo onjengokubhukuda, umdlalo wokunyamezela ngamandla, uyinto ekhethekileyo yokukhetha abantu abane-asthma kuba ngokuqhelekileyo kwenziwa ngexesha lokuphefumula, umoya omanzi ngaphakathi. Ukubhukuda kunenzuzo kakhulu ekuphuculeni impilo yempilo kunye nemiphunga yemiphunga. Olunye uqeqesho oluthandelwa kakuhle yi-asthmatics lubandakanya ukuhamba ngebhayisikili yangaphandle kunye nokuhamba ngaphakathi, ukuhamba nge-aerobics, ukuhamba, nokusebenza kwinqanaba lokuhamba. Nantoni na ukhethayo, qiniseka ukuba uqale ngokukhawuleza kunye nemizuzu embalwa ngosuku uze uyiphakamise apho. Ukudibanisa nokutya okunempilo, uya kufumana kulula ukuba ufinyelele iinjongo zakho zokulahlekelwa kwesisindo.
Ukulawula i-Asthma Ngethuba lokuzivocavoca
Soloko uthetha nogqirha wakho ngaphambi kokuba uqalise nayiphi na irejimenti yokusebenza. Ugqirha wakho uya kuba nako ukunceda ukuba wenze isigqibo malunga nomsebenzi onokulungele wena kunye nesifuba sakho, kunye nento oyenzayo ngaphambi kokuba uqale ukusebenza. Oku kubizwa ngokuthi isicwangciso senkqubo yesistim. Ngokomzekelo, sebenzisa rhoqo i-asthma meds yakho yangaphambili (i-bronchodilators okanye i-cromolyn) engabonakaliyo ngaphambi kokuba uqale ukusebenza kwakho, ngakumbi xa sele yenziwe inxalenye yesicwangciso sakho sokusebenza. Ukufudumala kuyacetyiswa kakhulu ukukunceda ukukhusela iimpawu, kwaye qi niqiniseke ukuba uvumele ixesha elipholileyo emva kokuba uqedile ukusebenza kwakho. Ukuba kubanda ngaphandle, ukuvalela ngaphakathi okanye ukugqoka imaski okanye ibhola phezu kwempumlo yakho kunye nomlomo ukugcina umoya ungena emiphakeni yakho efudumeleyo. Ungayisebenzisi ukuba unentsholongwane yentsholongwane njengomkhuhlane okanye umkhuhlane. Ekugqibeleni, sebenzisa umgangatho kwinqanaba elifanelekileyo kwimpilo yakho yonke, kwaye uhlale uncinci kunokuba ucinga ukuba unokuyenza njengento yokuqapha.
Eyokuqala ezintathu
Ukunciphisa ukutya kwakho kwekhalori kunzima. Uzoziva ulambile, unqwenela ukutya kwe-junk, kwaye unomnqweno onamandla wokukhanda i-pig ngexesha lokudla. Uya kufuna ukunika. Kulungile. Wonke umntu uvakalelwa ngaloo ndlela. Ukulwa nezi zilingo ngokuzixelela ukuba ziintsuku ezintathu kuphela. Ukuba unako ukufikelela kwiiyure ezingama-72 zokuqala kwi-calorie eyancitshiswayo, iqala ukulula. Uya kulungelelanisa neekhalori ezincitshisiweyo kwaye kungekudala angeke uzive ngathi ungazilahli.
Ezi ngcebiso zi-12 ziqala nje ukulahlekelwa ubunzima nokukholisa impilo enempilo. I-Asthmatics ayifuni ukuba iyanqandwa okanye iyancitshiswe yimeko yabo. Ngokucwangcisa ngokucophelela nokulungelelanisa, unokufumana uphilile kwaye ulahlekelwe ubunzima obunzima, bobabini boza kukunceda ukuphatha imeko yakho ngokufanelekileyo nangona imfuneko encinane ye-inhalers kunye namayeza. Thatha le ngcebiso entliziyweni, yenza icebo, kwaye unamathele kuyo. Qalisa ukuba uphile ubomi obusisigxina, nobomi obutyebi nangona i-asthma yakho. Ungavumeli ukungathandabuzeki kunye nokungahambi kakuhle.
Imithombo:
I-American Academy ye-Allergy, i-Asthma & Immunology. Iingcebiso Zokukhumbula: I-Asthma nokuzivocavoca
> Barros P, Moreira, Fonseca A et. al. Ukumelana nokutya kweMedithera kunye nokutya okutsha kuhlanganiswe nokuphucula i-asthma control. Ukunyuka kwezifo 63: 917-923, 2008
> McKeever TM, iBritton J. Diet kunye ne-Asthma. Ngaba i-Respir Crit Care Med Med 170. iphe 725-729, 2004.