7 Iinzuzo eziphambili zokubeka nje inyawo elinye ngaphambi kolunye
Ukuhamba yindlela ekhuselekile kunye neyosebenzayo phantse wonke umntu, kubandakanywa nabantu abaphila nesifo esingapheliyo sesifo se-pulmonary disease ( COPD ). Lo msebenzi wempembelelo ephantsi (oku kuthetha ukuba kulula kumalungu) unokuphucula amandla omzimba wokusebenzisa i-oksijini, ukwakha uxinezelo, ukuqinisa imisipha, nokuphucula umgangatho wobomi bonke.
Indlela yokuhamba ngokuqhelekileyo nayo ingenza kube lula kumntu ophethe iCOPD ukuba anelise ngokwaneleyo kwaye akwazi ukunyamezela ukusetyenziswa . Kwaye oko kungokuqala. Kukho ezinye iindleko zokuhamba ngomntu ono-COPD, nayiphi na enye inokuthi iwanele ukuba uqhube kwi-sneakers kunye nokuphuma emnyango.
UkuLawula isisindo
Ukuba ukhuluphele kwaye ube neCOPD, iipounds ezithweleyo ezithwalayo zingenza kube nzima ukuba uphefumle, kungaphantsi kokuzivocavoca. Ukuhamba ngesantya esilinganiselweyo imizuzu engama-30 ukuya kweyama-60 kutshisa amaninzi agcinwe kwaye kunokudala isisulu ukukhawulezisa imetabolism yakho. Khawukhawule ngeekhalori uze uqale ukucima loo maqhekeza angaphezulu kwaye uphefumle ngakumbi ngethuba lomsebenzi kunye nokuphumla. Ngaphezu koko, ukulahlekelwa isisindo kunokunciphisa ingozi yenani leengxaki zezempilo, kubandakanya uhlobo lwesifo sikashukela, isifo senhliziyo, ukuhlaselwa yintliziyo, ukushaya isifo, umhlaza, i-apnea yokulala, kunye ne- osteoarthritis .
Umxinzelelo Wegazi
Uxinzelelo lwegazi oluphezulu, okanye uxinzelelo lwegazi, kaninzi luhamba kunye neCOPD. Ukuhamba kunokuhamba ixesha elide ekunikeleni izinga loxinzelelo lwegazi ukuya kwizinto eziqhelekileyo, ngokwe-American Heart Association (AHA). Enyanisweni, ukuhamba kusebenza ngendlela efanelekileyo yokunciphisa uxinzelelo lwegazi. Ukuze ufumane le ntlawulo, i-AHA icebisa ukuhamba kumyinge wama-40 emininzi kwinqanaba elimodareyitha ukuya kumandla nje ezintathu okanye iintsuku ezine ngeveki. Oku kunokwanela ukulawula uxinzelelo lwegazi ngaphandle kwemfuno yonyango.
Ukunciphisa uxinzelelo kunye nokuxhalabisa
Ukuphila kunye neCOPD kunokuba nzima kakhulu. Ingakumbi, njengoko i-COPD Foundation ibonisa, uxinzelelo lunokwenza ukuba iimpawu zeCOPD zibe zibi nakakhulu: Unzima ukuphefumla, ukhathazeka ngakumbi xa usenokuziva kwaye unyanzelekile. Kungaba ngumjikelo onzima ukugqithisa.
Xa sigxininiswe ngenxa yantoni na isizathu, imizimba yethu inikhulula iikhemikhali ezithile, i-epinephrine, i-norepinephrin, ne-cortisol, kwigazi lethu. Oku kuqhelekileyo, inxalenye yempendulo yethu yempi "yokulwa okanye indiza". Kodwa xa ezi khemikhali zakha, sisengozini yeengxaki zexesha elide ezifana nengcinezelo ephezulu yegazi. Ukuhamba kunokunciphisa uxinzelelo ngokuncedisa ukuxilisa iikhemikhali zengcinezelo kunye nokuzisa ukukhutshwa kwe- endorphins, iikhemikhali zobuchopho ukuba intlungu ephantsi kwaye iholele kwisimo sengqondo sokuphila.
Ukuphucula iCardio-Respiratory Fitness
Impilo ye-Cardio-respiratory fitness ibhekise ekukwazi ukwenza naluphi na uhlobo lwe-aerobic okanye umsebenzi wesiqhelo kwixesha elide elide. Umsebenzi we-Aerobic njengokuhamba (kunye nokugijima, ukubhukuda, kunye nokuhamba ngebhayisikili) kunokunceda ukuphucula impilo ye-cardio-breathing respiratory by strengthening the big muscle groups in the body. Nangona umzimba awusebenzi ngokukhawuleza umsebenzi wokuphunga umphunga, unokukunceda uqine imisipha yakho eya kunceda ukwakha izinga lokunyamezela.
Ukunciphisa uxinzelelo
I-COPD inokukwenza kube nzima ukufeza umsebenzi olula, ngoko akumangalisi ukuba abantu abaninzi abajongene nale meko baxinezelekile. Umsebenzi wezinto eziphathekayo yi-antidote enkulu kakhulu yokudakumba, ngenxa yokukhutshwa kwe-endorphins-iikhemikhali zobuchopho ezinomphumela wokuba nomzimba.
Nangona iimeko ezivelayo zokukhutshwa kwe-endorphin ngamanye amaxesha zibizwa ngokuthi "umgijimi ophakamileyo," unokuwufezekisa ngemisebenzi encinane-njengokuhamba ngokukhawuleza. Okona, ukuqina ngakumbi kunye nokwenyama ngakumbi kunokukhuthaza ukuzithemba, okuza kukunceda ukulwa nokudandatheka.
Ukukhuthaza impilo yeBrain
Kukho ubungakanani obufanelekileyo bokuphanda obubonisa ukuba iCOPD inokuchaphazela ingqondo ngeendlela ezahlukeneyo, ezifana nokudala utshintsho kwimiqondo kunye nokungaqondi kakuhle. Enye ingcamango eyenzekayo yinto yokuba kubantu abakwiCOPD, i-oksijini engaphantsi yenzeke engqondweni, ekugqibeleni iguqule ingqondo ye-neurochemistry kunye nesakhiwo, ngokubhekiselele kuphando olwenziwe ngo-2008 olupapashwe kwi- International Journal ye-Chronic Obstructive Pulmonary Disease .
Ngokufanayo, kukho umzimba okhulayo wokuqhagamshelisa umzimba kunye nokuphucula impilo yengqondo. Ubuncinane isifundo esisodwa, eshicilelwe ngo-2017 kwiphepha le- BMC lezeMpilo , lifumene ukuba umsebenzi oqhelekileyo unokuba nempembelelo enzulu kwaye enemiphumo emihle engqondweni ukuba inokunceda ukukhusela isifo se-Alzheimer.
Kukunceda Ukhanye Umkhuba
Ukuba utshaya ngexesha xa ufumene uvavanyo lweCOPD kwaye uye wazama ukuyeka ukuhamba, ukuhamba kunokukubeka endleleni ekugqibeleni ukukhaba umkhwa. Nangona iminyango emfutshane ye-aerobic yomsebenzi inokunciphisa umnqweno wokukhanya. Okongeziweyo, ngokubhekiselele kwi-smokefree.gov, "Izimpawu zokurhoxiswa kunye nezifiso zobhegi ziyancipha ngexesha lokuzivocavoca kwaye ufike kwiminyaka engama-50 emva kokusebenzisa." (I-Smokefree.gov yi-website exhaswe yiNational Cancer Institute ukubonelela "ngolwazi oluchanekileyo, oluchanileyo, ulwazi olusekelwe kukungqina kunye nootitshala abancedisayo ekuncedeni ukuxhasa iimfuno ezikhawuleza kunye nexesha elide labantu abazama ukuyeka ukutshaya.")
Umsebenzi oqhelekileyo unokukunceda ukuba ugweme icala eliqhelekileyo lokuyeka ukutshaya: ukuzuza ubunzima. Ngoko ukuba uye wayeka ukukhwela umkhwa ngenxa yokwesaba uza kubeka iipounds ezibangela ukuba kube nzima ukuphefumula, khumbula ukuba ngokuhamba kwakho unokujongana nemicimbi emibini yempilo kanyekanye.
KwiMarko akho, Hlela, Hamba
Isihluthulelo sendlela yokuhamba ngokuphumelelayo kukuqala ngokukhawuleza. Khangela kuqala ugqirha wakho. Ukuba unokunika ukukhanya okuluhlaza ukuqala ukusebenzisa, ungazami ukuhamba nayiphi na enye, ngokukhawuleza, okanye ngaphezulu kunokuba ungayisebenzisa. Nangona injongo yakho yokuqala kukuhamba ubuncinci ukuya kwi-20 ukuya kwi-30 imizuzu, iintsuku ezine okanye ezintlanu ngeveki, ungakhathazeki ukuba kuninzi. Qala ngokuhamba imizuzu emihlanu, emine okanye emihlanu ngosuku. Oku kunokuthetha ukuhamba ngokukhawuleza ukusuka kwesinye isiphelo sesitalato sakho kwenye.
Ukuba unokuphefumula, yima uze uphumle okwesikhashana ngaphambi kokuba uqhubeke. Yaye uzama ukungadikibala xa kwenzeka oku: Kude nje ukuba uqhubeka, ungeze imzuzu okanye ezimbini apha okanye apho, ekugqibeleni uya kufumana ukuba ukuhamba kweyure iyure, ngokufanelekileyo, ukuhamba epakini.
> Imithombo:
> American Heart Association. "I-American Heart Association Iingcebiso Zomsebenzi Kwizidala." 2016.
> Borson, Soo, kunye. al. "Ukumodareyitha impembelelo yeCOPD kwiBongo." I-International Journal ye-Pulmonary Disease . Septemba 2008; 3 (3): 429-434.
> Kathleen A. Martin Ginis, kunye. al. "Ukuqulunqwa kwemiyalezo esekelwe kwiNkcazo yokuKhuthaza ukuSebenza koMzimba kunye nokuLawula izifo zeAlzheimer." BMC yezeMpilo . Feb 17, 2017. 17: 209.
> Smokefree.gov. "Yilwe Namaqhinga Ngokuzivocavoca."