Okuqukethwe
- Ukuncipha emsimbeni
- Ungaphuzi utshwala ngaphambi kokulala
- Yeka ukubhema
- Lala ngohlangothi noma ngomhlane wakho
- Yidla u-anyanisi, u-garlic kanye ne-horseradish
- Hlafuna uphayinaphu, amawolintshi nobhanana
- Gwema ukudla okuyingozi
- Engeza amafutha omnqumo engeziwe ekudleni kwakho
- Philisa itiye nge-ginger noju
- Faka ubisi lwesilwane esikhundleni sobisi
- Phuza amanzi amaningi
- Gwema izidakamizwa kanye namaphilisi okulala
- Lala uphakamise ikhanda
- Imibuzo nezimpendulo ezidumile
Ukuhona kuyabacasula kakhulu abaseduze kwakho. Singase singakuqapheli, kodwa ukuhona kwethu kungaphazamisa izinga lokulala kothandekayo, izingane, abangane, futhi kuholele ekukhathaleni nokucasuka. Kodwa, okubaluleke kakhulu, kungaba uphawu lwempilo ebuthakathaka futhi eyingozi kumuntu ohonayo ngokwakhe.
Ngokwezibalo zeNational Sleep Foundation (USA), wonke owesilisa wesithathu kanye nowesifazane wesine uyahona ebusuku. Ukuhona kungadalwa yizizathu eziningana kanti ukukhuluphala kungenye yezinto ezihamba phambili. Uma kungukuhona okuncane okwenzeka ngezikhathi ezithile, akuyona inkinga enkulu. Kodwa ukuhona kuhlangene nokuyeka ukuphefumula isikhathi eside (kufika kumasekhondi ayi-10-20 noma ngaphezulu) kuhlotshaniswa kakhulu nobungozi besifo senhliziyo nemithambo yegazi futhi kudinga ukunakwa ngokushesha.
I-apnea yokulala ingesinye isimo esiholela ekuhoneni. Lesi isifo esibi sokulala lapho ukuphefumula komuntu kuma ngokuphindaphindiwe futhi kuqala ngokudlikiza okunomsindo. Uma umuntu ehona futhi ezizwa ekhathele ngisho nangemva kokulala kahle ebusuku, angase abe nokuphelelwa umoya. Ngokochwepheshe, abantu abangaphezu kwezigidi ezingu-100 emhlabeni wonke banenkinga yokuphefumula ubuthongo. Kulaba, abantu abangaphezu kuka-80% abazi ngokuxilonga kwabo futhi abatholi ukwelashwa.
Ukuhona kwenzeka lapho imisipha emphinjeni ikhululeka, iqala ukudlidliza, futhi ukugeleza komoya ku-nasopharynx kuphazamiseka, okubangela umsindo omkhulu.
Ukuhona kungenzeka uma kunezifo zomlomo, ikhala noma umphimbo, ukuqwasha (ukuqwasha). Kungase futhi kudalwe ukuphuza kakhulu utshwala ngaphambi kokulala noma lapho umuntu elele ngomhlane.
Ngakho-ke yini okufanele uyenze ukuze ususe ukuhogela?
Ukuncipha emsimbeni
Abantu abakhuluphele bayahona kaningi. Izicubu ezinamafutha kanye nemisipha empofu, ikakhulukazi endaweni yomphimbo, kubangela ukudlidliza nomsindo omkhulu. Ngakho-ke nasi esinye isizathu sokuthi ulahlekelwe isisindo bese ugcina isisindo esinempilo.
Ungaphuzi utshwala ngaphambi kokulala
Utshwala bukhulula imisipha emphinjeni, bubangele ukuhona. Ukuphuza kufanele kuqedwe okungenani amahora ama-2 ngaphambi kokulala.
Yeka ukubhema
Intuthu kagwayi ithukuthelisa imigudu yokuphefumula, yenza ukuhona kube kubi nakakhulu.
Lala ngohlangothi noma ngomhlane wakho
Uma silala, silele emhlane wethu, isisekelo solimi kanye nolwanga oluthambile lucindezelwa ngemuva komphimbo, lucwila. Ukuhona kwenzeka. Ukulala ngehlangothi noma ngesisu kungasiza ukumisa noma ukunciphisa ukuhona.
Yidla u-anyanisi, u-garlic kanye ne-horseradish
Hhayi iqiniso lokuthi uzofana noSophia Loren, kodwa ukuhona kuzokwehla. Le mifino ebabayo ivimbela ikhala ukuba lome futhi inciphise ukuminyana emakhaleni, nakho okuvame ukuba yimbangela yokuhona. Ngaphezu kwalokho, kukhona ucwaningo olubonisa ukuthi le mikhiqizo inciphisa ukuvuvukala kwamathoni futhi ivimbele i-apnea yokulala.
Okudingayo nje ukuhlafuna u-garlic, u-anyanisi noma i-horseradish ngaphambi kokulala. Noma wengeze esidlweni sakusihlwa.
Hlafuna uphayinaphu, amawolintshi nobhanana
Kungenzeka ngaphandle kwamafritillaries. Iqiniso liwukuthi lapho umuntu elala ngendlela efanele futhi ngokugcwele ngangokunokwenzeka, ukuhona kuzokwehla nakanjani. I-Melatonin inesibopho sokulala. Futhi yilezi zithelo ezicebile kuzo - uphayinaphu, amawolintshi nobhanana. Ngakho zidle kaningi.
Gwema ukudla okuyingozi
Imikhiqizo equkethe inani elikhulu lamakhemikhali okudla - amasoseji, amasoseji, iziphuzo ezinamadayi, ama-preservatives, abangela ukucasuka komphimbo futhi, ngenxa yalokho, ukuhogela.
Engeza amafutha omnqumo engeziwe ekudleni kwakho
Uma udla la mafutha ngaphambi kokulala (kwisaladi noma uphuze nje isipuni), uzothambisa umoya futhi uvimbele imisipha ekuvimbeleni umphimbo ngesikhathi sokulala. Ngakho-ke, ngeke kube khona ukuhona.
Philisa itiye nge-ginger noju
I-ginger ine, ngaphezu kokuba yi-antibacterial kanye ne-anti-inflammatory properties, iphinde ikhulise ukukhishwa kwamathe. Lokhu kuholela ekwehleni kokuhona.
Phuza itiye le-ginger noju kabili ngosuku.
Faka ubisi lwesilwane esikhundleni sobisi
Ungase umangale, kodwa imikhiqizo yobisi nayo ingabangela ukuhona - yandisa ukukhiqizwa kwe-phlegm. Ngaphandle kwalokho, amanye amaprotheni obisi lwenkomo angabangela ukungezwani komzimba nezinto ezithile, okuholela ekhaleni elivalekile futhi ukuhona kushube.
Faka esikhundleni sobisi lwesilwane ufake isoya noma olunye ubisi lwezitshalo.
Phuza amanzi amaningi
Ukuphelelwa amanzi emzimbeni kubangela ukwakheka kwe-mucus ku-nasopharynx, okungenye yezimbangela zokuhonqa.
Abesilisa bayelulekwa ukuthi baphuze amalitha ama-3 amanzi futhi abesifazane baphuze amalitha angu-2,7 ngosuku ukuze bayeke ukuhona.
Gwema izidakamizwa kanye namaphilisi okulala
Amaphilisi okulalisa namaphilisi okulala adala ukuthi umuntu alale zwi ngokuxegisa izicubu emphinjeni bese kubangwa ukuhona.
Lala uphakamise ikhanda
Ngisho noma kungenakwenzeka ukuphila uphakamise ikhanda, uNkulunkulu ngokwakhe wayala labo ababehlushwa ukuhona ukuba balale kuleso simo. Ikhanda kufanele liphakanyiswe 30 - 45 ° uma kuqhathaniswa nendlela ovame ukulala ngayo. Ungakwazi ukwengeza imicamelo eyengeziwe. Noma sebenzisa imicamelo ekhethekile yamathambo. Noma aphakamise ikhanda lombhede.
Lapho ikhanda liphakanyisiwe ebuthongweni, imigudu yokuphefumula iyavuleka futhi ukuhona kuncipha.
Imibuzo nezimpendulo ezidumile
Uphendule imibuzo ejwayelekile mayelana nokuhona i-otorhinolaryngologist, i-phoniatrist uTatyana Odarenko.
Kwenzeka kanjani ukuhona futhi ubani okuthola kaningi?
Ukuhona kungenzeka nge-allergic edema, i-rhinitis engapheli, i-polyps yamakhala, i-adenoids, i-septum ephambukile, i-anomalies yokuzalwa ye-pharynx, i-nasopharynx, i-uvula emide, ukufakwa kwamafutha ezindongeni ze-pharynx ekukhuluphaleni. I-Atony yemisipha ye-pharynx iyenzeka lapho uphuza utshwala, ukubhema, ukuguga komzimba, ukuphuza ama-tranquilizers, amaphilisi okulala.
Kungani kuyingozi ukuhona?
Uyombona nini udokotela ukuze uhone? Imuphi udokotela okufanele uye kuye?
Ukwelashwa kokuhona kungaba okulandelanayo (umqaphi womlomo we-intraoral, idivayisi ye-Extra-Lor, ukwelashwa kwe-PAP, ukwehlisa isisindo, ukulala eceleni) noma ukuhlinzwa - lena inketho ephumelela kakhulu.
Kungenzeka yini ukuqeda izindlela zabantu zokuhona?
Ungathenga umatilasi wamathambo wekhwalithi ephezulu kanye nomcamelo wamathambo onethezekile onomphumela wenkumbulo. Bazokusiza ukuqeda ukuhona.
Yeka utshwala nokubhema. Ngena ezemidlalo, wehlise isisindo.
I-gymnastics yokulungisa izosiza ukwandisa ithoni ye-pharynx.
1. Phusha umhlathi ongezansi phambili imizuzwana eyi-10, bese uphinda umsebenzi izikhathi ezingama-20 ngaphezulu. I-gymnastics enjalo kufanele yenziwe izikhathi ezi-2 ngosuku.
2. Isho imisindo yonkamisa, konke ku-alfabhethi, uqinisa imisipha yakho, phinda izivivinyo izikhathi ezingu-20-25. Futhi ngakho izikhathi eziningana ngosuku.
3. Khipha ulimi lwakho, ufinyelele ichopho lekhala lakho bese ubamba ulimi lwakho kule ndawo imizuzwana emi-5 kuya kweyi-10. phinda izikhathi ezingu-10.
4. Yisho umsindo othi “Y” 10 – 15 izikhathi zilandelana izikhathi ezi-3 ngosuku.