Kule minyaka, mhlawumbi uye watshelwa ngezizathu ezingenakubangela ukuba ufanele ukuyeka ukutshaya umsila, kodwa ngaba esinye isizathu sokuba ukutshaya kunokubangela ukunyuka nokulala kwe-apnea? Unokuyifumana njani umsi womsila, ugwayi, okanye iipayipi? Funda inyaniso malunga nolwalamano olunokwenzeka kwaye ingaba unokuba negalelo ekuphazamiseni ukuphefumula ebuthongweni.
Ubudlelwane Phakathi Kokubhema nokuNyukela
Kubonakala kunengqiqo ukuba ukutshaya kunokunyusa umngcipheko wokubamba . Umsi ovuthayo ovela kwi-cigarettes, i-cigars, kunye negayibhayi yombhobho ungabangela ukuvuvukala kunye nezicubu (okanye i-mucosa) ehambelana nomoya. Oku kunokukhokelela ekuvupheni, kubangele ukuba i-mucus ihlala ibizwa ngokuba yi-post-nasal drip, kunye nokunciphisa. Njengoko uhambo lugqithisa, ukuthuthwa kwe-air kungashukumisa ngakumbi.
Okuphazamiseka kwendlela yakho yangasentla, ngokukodwa ingqamlezo yakho yomlomo kunye nomqala, ingaba neminye imiphumo. Kungabangela ukunyanyiswa kokunyuka kwamanzi. I-airflow flow ephazamisayo ingakhokelela ekugungqeni njengoko umoya uhamba, ekhokelela kwisandi esingenakulinganiswa sokunyusela. Lo mngcipheko ubonakala ukwanda phakathi kwabokutshaya, kwaye nabo babeshushu.
Ucwaningo olukhulu lwezophando lwezenzululwazi oluvavanya ukuxhaswa ngokuxhasa le mibutho ecetywayo Kuhlolisiso olulodwa lwabadala abayi-811, umngcipheko wokunyuba wawungaphezulu kwamaxesha angama-2.3 phakathi kwabokutshaya.
Oku kuthetha ukuba umngcipheko wawungaphezu kokuphindwe kabini xa kuthelekiswa nabangabhemayo! Kwesinye isifundo esikhulu sabantu abayi-15,555, ukuqhuma kwenzeka ngokuqhelekileyo phakathi kwabangokutshaya (iipesenti ezingama-24) xa kuthelekiswa nabangaphambili ababhemayo (iipesenti ezingama-20) kwaye abazange baphuze (iipesenti ezili-14). Ngamanye amazwi, malunga nabanye ababhemayo abane babemnyama ngokuthelekiswa nomntu oyedwa kwabathathu abangabhekanga.
Nangona ingazange ifundwe, kusenokwenzeka ukuba ukukhutshwa komsi womsiza kwandisa umngcipheko wokwanda.
Iyintoni Ingozi Yakho Yokunyuba Nokulala Kwe-Apnea Ngokubhema?
Umngcipheko wokubhukuda kubonakala uhambelana nomlinganiselo wokutshaya. Ngamanye amazwi, ukuba utshaya kakhulu, umngcipheko wokunyusela unyuselwa ngokunjalo. Umntu otshaya iipakethi ezimbini ze-cigarettes ngosuku unomngcipheko ophezulu kakhulu xa kuthelekiswa nomntu otshaya iigarethi ezimbalwa ngeveki. Nangona kunjalo, uphando olutshanje lubonisa ukuba ukutshaya kakhulu kunokuba yingozi kwimpilo, kwandisa ingozi yokuhlaselwa yintliziyo kunye nesifo.
Akuqinisekanga ukuba ukunyamezela kokunyuka kwendlela yokuhamba kwamanzi kungabangela ukuwa kwe-airway ebizwa ngokuba yi- apnea yokulala . Kungenzeka ukuba iya kuba negalelo, kodwa ezinye izinto zinokudlala indima. Kubonakala kunengqiqo ukuba ukunciphisa ukukhutshwa komoya okuya kubakhokelela ekunyukeni kunokuba negalelo lokulala ne-apnea. Ngaphezu koko, indima ye- nicotine ukuhoxiswa (oko kunokukhokelela ekudibaneni ukulala kunye nokungazinzi) okanye ukudibanisa kwamanzi kule nkalo akuqondwa ngokupheleleyo.
Nangona kunjalo, ukuba utshaya, ukuhlutha kungabangela esinye isizathu sokuba ugcine ukuyeka.
Indlela Yokuyeka Ukubhema
Ukuba uzinikele ekugqibeleni ukuyeka ukutshaya, unokuba nomdla ekufundeni indlela engcono yokwenza oku.
Kubantu abaninzi, kunceda ukuba ube nenkxaso yentsapho, abahlobo kunye nogqirha wakho. Yenza iinjongo zakho zaziwe, kwaye uhlolisise ezinye izixhobo ezinokukunceda ukuyeka. Unokufumana kukunceda ukuphonononga le zifundo ukuyeka ukutshaya:
- Isifundo 1: Izizathu zokuyeka ukutshaya
- Isifundo sesi-2: Ukwakha iziNtshukumo eziqinileyo
- Isifundo 3: Indlela Ubomi Kuya Kukuphucula ngayo Xa Ushiya
- Isifundo 4: Iingozi zeMpilo zoTshwala iiCigarettes
- Isifundo 5: Yeka iiNtsholongwane zokuTshaya
- Isifundo 6: Ukulungiselela Ukuphuma Kwakho Umhla
- Isifundo 7: Indlela yokuLawula iNkotine Ukurhoxiswa
- Isifundo 8: Ukulawula uxinzelelo kunye nobunzima Emva kokuyeka
- Isifundo 9: Ukuphepha Ukutshaya Ukutshaya
- Isifundo 10: Iinzuzo kwiMpilo omnye Unyaka Emva kokuyeka
Ukuba ulungele ukuyeka ukutshaya, zibophezele kwiinjongo kwaye uqalise emsebenzini wokubeka umkhuba emva kwakho.
ILizwi
Qalisa endleleni eya ekunqumeni ukutshaya kwaye ngokukhawuleza uya kuphefumula kwaye ulale ngokubhetele. Ukuba uhamba nobunzima bokuyeka, funa ufumane uncedo olufunayo. Ukunciphisa kungancitshiswa, kwaye umgangatho wakho wokulala ungaphucuka. Kungaba yinto enye inzuzo kwimpilo yakho kunye nentlalo.
> Imithombo:
> Franklin, KA et al . "Impembelelo yokutshaya nokusebenza ngokungabonakaliyo kwi-snoring." U-J U-Respir Crit Care Med 2004; 170; 799.
> Hacksaw, A. "Ukutya kwe-cigarette ephantsi kunye nobungozi bokugula kwesifo senhliziyo kunye nesifo: ukuhlaziywa kwe-meta-uphando lwezifundo ezi-141 kwiingxelo ezingama-55 zokufunda." BMJ 2018; 360: j5855.
> Trenchea, M et al . "Ukutshaya, ukurhoxisa nokuphelisa ubuthongo obuthintekayo." Pneumologia . 2013 Jan-Mar; 62 (1) 52-55.
> I-Wetter, iDW et al . "Ukubhema nje ngengozi yokuphefumula ukuphazamiseka kokulala." I-Arch Intern Med 1994; 154: 2219.