Kuzobonakala kungavamile kuwe, kodwa abantu abaningi abazi ukuphefumula. Kodwa ukuphefumula kuyisici esibalulekile sokuphila, cishe okubaluleke kakhulu (uma usuvele wenze ukukhetha ngokuvumela ukuyeka ushukela). Ngokumangalisayo, ngokunciphisa ukuphefumula kwakho, ukuhamba nesigqi semvelo sokuphila, uzivulela ama-horizons amasha.
Kungani siphefumula?
Ngomoya ophefumulayo, umoya-mpilo ungena emzimbeni, obalulekile kumuntu, futhi kuphuma ubuthi.
Indima ebalulekile yomoya-mpilo
I-oksijeni iyisakhi esibalulekile kubantu. Iqinisekisa ukusebenza kobuchopho, isimiso sezinzwa, izindlala zangaphakathi nezitho.
Ngokusebenza kobuchopho: Umthengi obaluleke kakhulu womoya-mpilo ubuchopho. Ngokulamba komoyampilo, ukukhathala kwengqondo, imicabango engemihle, ukudangala, ngisho nokungaboni kahle nokuzwa kwenzeka.
Ngempilo yomzimba: ukuntuleka komoya-mpilo kuthinta zonke izingxenye zomzimba. Ukuntuleka komoya-mpilo isikhathi eside kwakubhekwa njengembangela eyinhloko yomdlavuza. Ososayensi bafinyelela lesi siphetho emuva ngo-1947 eJalimane, lapho ucwaningo lubonisa ukuguqulwa kwamangqamuzana anempilo abe anomdlavuza. Kuphinde kwatholakala ukuxhumana phakathi kokuntuleka komoyampilo nesifo senhliziyo kanye nesifo sohlangothi. Ucwaningo olwenziwa e-Baylor University e-US lubonise ukuthi kungenzeka ukwelapha isifo se-arterial ezinkawini ngokunikeza umoya-mpilo emithanjeni egulayo.
imfihlo eyinhloko yempilo nobusha ukugeleza kwegazi okuhlanzekile. Indlela ephumelela kakhulu yokuhlanza igazi ukuthatha izingxenye ezengeziwe zomoya-mpilo. Kuzuzisa nezitho zangaphakathi futhi kwenza ingqondo icace.
Ishaja yamandla amakhemikhali omzimba yinto ebizwa ngokuthi i-adenosine triphosphate (ATP). Uma ukukhiqizwa kwayo kuphazamiseka, khona-ke ukukhathala, ukugula nokuguga ngaphambi kwesikhathi kungaba umphumela. Umoya-mpilo ubaluleke kakhulu ekukhiqizeni i-ATP. Kungokuphefumula okujulile lapho ukunikezwa komoyampilo kanye nenani le-ATP kukhuphuka,
Naka umoya wakho manje
Ingabe kukha phezulu? Ingabe kuvame?
Lapho umzimba wethu ungawutholi umoya-mpilo owanele futhi ungawususi udoti we-carbon dioxide, umzimba uqala ukuhlupheka ngenxa yendlala yomoya-mpilo futhi ugcwele ubuthi. Ingqamuzana ngalinye lidinga umoya-mpilo, futhi impilo yethu iyonke incike kula maseli.
Abaningi bethu baphefumula imilomo yethu evulekile. Wena ngokwakho ungabuka abantu, futhi ubone ukuthi bangaki abavule imilomo ngaso sonke isikhathi. Ukuphefumula ngomlomo kuthinta kabi umsebenzi we-thyroid gland futhi kuvimbela ukuthuthukiswa kwezingane. Lokhu kuvula indlela ekahle yokuthi amagciwane angene emzimbeni. Phela, ikhala kuphela elinezindlela zokuzivikela ekungcoleni komoya okuyingozi nokufudumala kwawo emakhazeni.
Ngokusobala, kufanele siphefumule ngokujulile futhi kancane, nangekhala. Imuphi umphumela omuhle ongalindelwa kulo mkhuba?
Izinzuzo eziyi-10 zokuphefumula okujulile
1. Igazi liyacetshiswa ngenxa yokwanda kwe-oxygenation emaphashini. Kuyasiza ukususa ubuthi emzimbeni.
2. Izitho ezifana nesisu zithola umoya-mpilo owengeziwe futhi zisebenza ngokuphumelelayo. Ukugaya kuyathuthuka futhi ngoba ukudla kugcwele umoya-mpilo.
3. Ithuthukisa isimo sobuchopho, intambo yomgogodla, izikhungo zezinzwa. Ngokuvamile, isimo somzimba siyathuthuka, njengoba isimiso sezinzwa sixhunywe nazo zonke izingxenye zomzimba.
4. Ngokuphefumula okufanele, isikhumba sibushelelezi, imibimbi emihle iyanyamalala.
5. Ukunyakaza kwe-diaphragm ngesikhathi sokuphefumula okujulile kunikeza massage yezitho zesisu - isisu, amathumbu amancane, isibindi nama-pancreas. Kukhona ne-massage yenhliziyo, ekhuthaza ukujikeleza kwegazi kuzo zonke izitho.
6. Ukuphefumula okujulile, kancane kancane kwe-yogis kunciphisa umthwalo enhliziyweni, kuyinikeza amandla nokwandisa ukuphila. Kuyasiza futhi ukwehlisa umfutho wegazi nokunciphisa ingozi yesifo senhliziyo. Kungani?
Okokuqala, ukuphefumula okujulile kwenza amaphaphu asebenze ngokuphumelelayo ngokwandisa inani lomoya-mpilo egazini. Ngakho-ke, umthwalo uyasuswa enhliziyweni.
Okwesibili, ukuphefumula okujulile kuholela ekwehleni okukhulu komfutho emaphashini, ukujikeleza kwegazi kuyanda, nenhliziyo iyaphumula.
7. Uma isisindo sikhulu kakhulu, umoya-mpilo owengeziwe ushisa amafutha amaningi. Uma isisindo singanele, khona-ke umoya-mpilo wondla izicubu ezilambile nezindlala. Ngamanye amazwi, ukuphefumula kwe-yoga kuyindlela eya esisindweni esifanele.
8. Ukuphefumula kancane, okujulile okunesigqi kubangela ukugqugquzelwa kwe-reflex yesimiso sezinzwa ze-parasympathetic, okuholela ekwehleni kwenhliziyo nokukhululeka kwemisipha futhi kujwayele ukusebenza kobuchopho, ukunciphisa amazinga okukhathazeka ngokweqile.
9. Amandla amaphaphu akhula, futhi lokhu kuwumshuwalense omuhle ngokumelene nezifo zokuphefumula.
10. Ukwandisa ukunwebeka kwamaphaphu nesifuba kudala ikhono elengeziwe lokuphefumula kwansuku zonke, hhayi nje phakathi nokuzivocavoca kokuphefumula. Futhi, ngakho-ke, inzuzo kuyo futhi ihlala imini nobusuku.