Kubantu abadala, ukulahlekelwa kwindlebe kuthathwa njengokukhubaza xa ufumene ilahleko ze-decibel ezingama-40 (dB) kwindlebe yakho evelele kakhulu, eyona isandi esilinganayo esitholakala kwigumbi elithulileyo. Abantwana babonwa njengentlungu yokulahlekelwa kwindlebe xa befumana ukulahlekelwa kwe-30 dB, okanye ukulingana nokutshitshiswa kwilayibrari. Iindlebe eziqhelekileyo ziyakwazi ukuvakala izandi ubuncinane kwi-25 dB, elilingana nelingaphantsi kwe-whisper.
Ukulahlekelwa kweentlungu kubangelwa ngabantu abayizigidi ezingama-360 emhlabeni jikelele, malunga neepesenti ezili-10 (okanye izigidi ezingama-32) zazo ezingabantwana. Ezinye iimeko zokulahlekelwa kwindlebe zendalo, ngelixa ezinye izizathu zithintelwa. Izizathu eziqhelekileyo zokulahlekelwa kwindlebe ziquka:
- imfuza
- iingxaki zokuzalwa
- izifo zendlebe ezingapheliyo
- izifo ezithathelwanayo
- ezithile iziyobisi kunye namayeza
- ingxolo engaphezulu
- ukuguga
Ukuphulukana nokulahlekelwa kwabantwana kunokukhuselwa kunye nama-60 angama-100 kwiimeko ezikhuselweyo. Ukulahleka kokuphulaphula kukudityaniswa okukhulu kwezoqoqosho, okubangele kuma-dollar ayi-750 billion kwiindleko zonyango kwihlabathi jikelele. Izindlela zokukhusela zisetyenziswa kakuhle kwaye zinganciphisa umthwalo wezoqoqosho jikelele. Ukuzivocavoca kuboniswe ukuba yindlela ekhuselekileyo yokukhusela. Nangona kunjalo, kukho iimeko xa ukuqhuba umzimba kunokunyusa umngcipheko wakho wokuphulukana nokulahlekelwa kweendlebe.
Imiphumo emibi yokuzivocavoca
Nangona usebenziso luxhaphake ngokuqhelekileyo kunye neenzuzo zempilo, umzimba ungabandakanywa engozini yokwanda kweendlebe xa kuhlanganiswa nomculo omkhulu.
Ukuzivocavoca kwakho kunokunikela ngeeklasi ze-aerobics ezidlala umculo ngexesha lokusebenza naphakathi kwama-60 dB (i-dishwasher okanye i-dryer) ukuya kwi-90 okanye i-100 dB (umzila ongaphantsi kwesithuthi, isithuthuthu esadlulayo, okanye ukukhangela kwesandla). Nayiphi na ivolumu engaphezu kwe-90 dB ibhekwa ngokugqithiseleyo. I-International Association of Fitness Professionals incomela ukuba unikezwe iiplebe okanye ezinye izinto zokukhusela ezivayo ukuba i-volume iyadlula i-90 dB.
Nangona oku kubonakala ngathi kuyisisombululo esilula, ukungenelela okukhuselweyo kwindlebe akusoloko kuhlonishwa ngenxa yokuba umculo ophezulu unokuqwalaselwa. Ukuze ube neklasi ekhuthazayo neyokuzonwabisa, ngamanye amaxesha izicwangciso zokukhusela ngamanye amaxesha zikhohliwe. Abalawuli be-Aerobics basengozini ngokumalunga nabafundi abangama-30 kwabangama-100 bathi bafumana ama-50 ekhulwini kwixesha. Ungasebenzisa le ngcaciso engezantsi ukukunceda ufumane umngcipheko wokufumana ukulahlekelwa kwindlebe ngexesha lodidi lwe-aerobics engama-60:
- Umngcipheko ophezulu = 97 dB (ukukhangela ngesandla okanye ukuqhuma kwepneumatic)
- Esemngciphekweni = 89 dB (esitratweni okanye ngesithuthuthu)
- Ubungozi obuphantsi = 85 dB (i-kitchen blender)
- Ubuncipheko kakhulu = 80 dB (i-dryer)
Ngokutsho kweCDC (amaZiko okuLawulwa kweNtsholongwane kunye nokuKhusela), akufanele udlule ukuphakama okulandelayo ngaphezu kwexesha elide elichongiweyo ukunciphisa umngcipheko wokulahlekelwa kweendlebe:
- 106 dB - 3.75 imizuzu
- 103 dB - 7.5 imizuzu
- 100 dB - 15 imizuzu
- 97 dB - 30 imizuzu
- 94 dB - 1 iyure
- 91 dB - 2 iiyure
- 88 dB - 4 iiyure
- 85 dB - 8 iiyure
Ezi zihlandlo ezicetyiswayo zenzelwe ukutyhubela ngokubanzi. Nangona kunjalo, uphando luye lwabonisa ukuba indlebe yakho inokutshintshela kwesikhashana (TTS) eyenza ulungele umonakalo wokuvavanya ngokuzivocavoca.
Unako ukufumana i-tinnitus (ukubethela ezindlebeni zakho) ngaphakathi kwemizuzu emibili yokusebenzisa xa umqulu wemimandla ukhulu kunama-90 dB.
Ezinye iimeko zingaphinde zinyanzeliswe ngumzimba , njengetyhubhu eustachian eninzi kunye ne- tinnitus .
Iinzuzo zokuzivocavoca
Nangona kukho imiphumo engebiyo yokuvavanya kunye nokuzivocavoca, iinzuzo ziphezulu ngaphezu kwezinto ezimbi kwiimeko ezininzi. Kuqhubeka uphando oluqhubekayo malunga neenzuzo kwaye ezinye zezibonelelo aziqondi kakuhle.
I-Index Mass Mass (BMI) lilinganisa ubunzima bakho (ngeekhilogram) kunye nokuphakama (ngeemitha) ukukunceda ukugqiba umgangatho weoli yomzimba.
Unako ukubala i-BMI yakho ngokulingana okulandelayo: ubunzima ÷ (ukuphakama × ubude). Ukuba i-BMI yakho inkulu okanye ilingana no-25, okubhekwa njengongaphezu komzimba, unobungozi obandayo bokuphulukana nokulahlekelwa kwindlebe. Ukusetyenziswa rhoqo kunokuncedisa ukunciphisa i-BMI kwaye emva koko umngcipheko wokuphulukana nokulahlekelwa kwindlebe.
Kuyafana ne-BMI, ukwanda okweqinileyo kwinquma engaphezulu kwe-88 cm kunokukubeka engozini yokuphucula ukulahlekelwa kwindlebe. Izizathu zokunyusa i-BMI kunye nesinqindi somlenze kunokunyusa umngcipheko wokulahlekelwa kwindlebe ziquka:
- umonakalo ngenxa yamanqanaba aphantsi oksijini
- ukuveliswa kwama-radicals amahhala kwiiseli ezinamafutha
- ukunciphisa ukuveliswa kwe-adiponectin, eneempembelelo ezichasayo
Ukuhamba ubuncinane iiyure ezimbini ngeveki kuboniswe ukubonelela ngeenjongo zokukhusela entliziyweni yakho nasezintso. Ukusetyenziswa rhoqo kusinceda ukunciphisa ingozi kwezinye izifo eziye zandisa umngcipheko wokulahlekelwa kwindlebe: isifo sikashukela, isifo senhliziyo nezinye izifo ezinxulumene nemithambo yegazi. Kucingelwa, kodwa akuqondwa kakuhle, ukuba umsebenzi oqhelekileyo uya kuba neempembelelo ezifanayo kwi- cochlea yakho (ilungu elinomkhonto elibandakanyeka kwinkqubo yakho yokuva). Iingeniso ezicinga ukuba i-cochlea ziquka:
- phucula igazi
- ukuthintela ukulahlekelwa kwe-neurotransmitter
- ukunciphisa umonakalo obangelwa ngxolo
Iingcali ze-Yoga zibonisa ukuba ukulahlekelwa kwindlebe kunye nokunciphisa impawu kunokuvela kwiindlela ezininzi ze-yoga. Izibonelelo eziphakanyisiweyo zihambelana neenzuzo ezikhankanywe ngasentla zoluvo olwenziwa ngokuphucula igazi kwi-cochlea kunye nokukhusela umonakalo we-neurotransmitter. Izenzo zo-yoga ezinxulumene neenzuzo ezinxulumene nokulahlekelwa kwindlebe ziquka:
- I-Greeva Chalan - intamo ye-flexion-extension extension
- I-Skandh Chalan - umsebenzi wegxina
- I-Brahmari Pranayama - i-bee breath
- Kumbhak - ukuphefumula umzimba
- Shankha Naad - ukubetha i-Shankha okanye ipopopho
> Imithombo:
> Amacandelo okuLawula nokuLawula izifo. 2016. Ukumemeza nokuvalelwa kokuLungela ukulahlekelwa. https://www.cdc.gov/niosh/topics/noise/chart-lookatnoise.html.
> Curhan, SG, Eavey, R, Wang, M, Stampfer, MJ & Curhan, GC. Ngo-2013. Inkcazo yobunzima bomzimba, isisindo somlenze, umsebenzi womzimba, kunye nomngcipheko wokulahlekelwa kwindlebe kwabasetyhini. Am J Med. 126 (12): 1142.e1-8. i-doi: 10.1016 / j.amjmed.2013.04.026.
> Taneja, MK. 2014. Ukuphucula ukuPhathwa kweNtsebenzo ngeYoga. J Yoga Phys Ther. 5: 3. i-doi: 10.4172 / 2157-7595.1000194.
> Wilson, WJ & Herbstein, N. 2003. Indima ye-Music Intensity kwi-Aerobics: Impembelelo yokuLawula ukuLondolozwa. Umbhalo we-American Academy of Audiology, 14 (1), iphe. 29-38 (10).
> Umbutho WezeMpilo Wehlabathi. 2017. Ukungaziphuli nokuLawula. http://www.who.int/mediacentre/factsheets/fs300/en/.