13 Zithandizo Zachilengedwe Zamphumu Yaikulu

Zamkati

• 1. Kusintha kwa zakudya
• 2. Njira Yopumira ya Buteyko
• 3. Njira ya Papworth
• 4. Garlic
• 5. Ginger
• 6. Wokondedwa
• 7. Mafuta a Omega-3
• 8. Kafeini
• 9. Yoga
• 10. Hypnotherapy
• 11. Kulingalira
• 12. Kutema mphini
• 13. Speleotherapy
• Tengera kwina

Chidule

Ngati muli ndi mphumu yoopsa ndipo mankhwala anu wamba akuwoneka kuti sakukupatsani mpumulo womwe mungafune, mutha kukhala ndi chidwi chofuna kudziwa ngati pali china chilichonse chomwe mungachite kuti muthane ndi matenda anu.

Mankhwala ena achilengedwe amatha kuchepetsa zizindikilo zanu, kuchepetsa kuchuluka kwa mankhwala omwe mukufunikira kumwa, komanso kusintha moyo wanu. Zithandizozi zimagwira ntchito bwino mukamamwa limodzi ndi mankhwala omwe mumalandira.

Nazi njira 13 zothandizira zomwe mungayesere mphumu yanu.

1. Kusintha kwa zakudya

Ngakhale kulibe zakudya zapadera za anthu omwe ali ndi mphumu yoopsa, pali zinthu zingapo zomwe mungachite zomwe zingakuthandizeni ndi zizindikilo zanu.

Kukhala wonenepa kwambiri kumatha kukulitsa mphumu yayikulu. Ndikofunika kukhala ndi chakudya chopatsa thanzi komanso chopatsa thanzi, chomwe chimakhala ndi zipatso ndi ndiwo zamasamba zambiri. Awa ndi magwero abwino a ma antioxidants monga beta-carotene ndi mavitamini C ndi E, ndipo amathandizira kuchepetsa kutupa mozungulira mayendedwe anu.

Ngati mukumva zizindikiro za mphumu mutadya zakudya zina, yesetsani kupewa kuzidya. N'kutheka kuti muli ndi vuto la chakudya chomwe chimapangitsa kuti zizindikiro zanu ziwonjezeke. Lankhulani ndi dokotala wanu kuti mutsimikizire izi.

2. Njira Yopumira ya Buteyko

Njira Yopumira ya Buteyko (BBT) ndi njira yopumira. Itha kuthandizira kuchepetsa zizindikilo za mphumu mwa kupuma pang'onopang'ono, modekha.

BBT imayang'ana kupumira m'mphuno mwako m'malo mokamwa. Kupumira mkamwa mwanu kumatha kuumitsa njira zanu zopumira ndikuwapangitsa kukhala ovuta.

Anthu ena atha kukhala ndi matenda opumira pang'ono chifukwa chogwiritsa ntchito njirayi. Ena omwe amachita BBT amakhulupirira kuti zimathandiza kukweza mpweya wanu wa carbon dioxide. Komabe, palibe umboni wokwanira wotsimikizira chiphunzitsochi.

3. Njira ya Papworth

Njira ya Papworth ndi njira yopumira komanso yopumulira yomwe yakhala ikugwiritsidwa ntchito kuyambira ma 1960 kuthandiza anthu omwe ali ndi mphumu. Zimaphatikizapo kugwiritsa ntchito mphuno ndi diaphragm kuti mupange kapumidwe. Mutha kuyika mapumidwe awa pazochitika zosiyanasiyana zomwe zingayambitse mphumu yanu.

Nthawi zambiri maphunziro amakulimbikitsani musanachite masewera olimbitsa thupi monga gawo lanu latsiku ndi tsiku.

4. Garlic

Garlic ili ndi maubwino angapo azaumoyo, kuphatikiza zotsutsana ndi zotupa, malinga ndi kafukufuku wa 2013. Chifukwa mphumu ndi matenda otupa, adyo atha kuthandizira kuthetsa zizindikilo zanu.

Komabe, palibe umboni wotsimikizika kuti adyo ndiwothandiza popewa kuwuka kwa mphumu.

5. Ginger

Ginger ndi zitsamba zina zomwe zimakhala ndi zotsutsana ndi zotupa ndipo zimatha kuthandizira mphumu yayikulu. Kafukufuku wa 2013 adawonetsa kuti zowonjezera zakumwa za ginger zimalumikizidwa ndikusintha kwa zizindikiro za mphumu. Koma sizinatsimikizire kuti ginger imabweretsa kusintha kwa mapapu onse.

6. Wokondedwa

Uchi umagwiritsidwa ntchito pafupipafupi ngati mankhwala ozizira kuti athandize kukhosi komanso kuchepetsa kutsokomola. Mutha kusakaniza uchi ndi chakumwa chowotcha monga tiyi wazitsamba kuti mupereke mpumulo pazizindikiro zanu.

Komabe, pali umboni wasayansi wosonyeza kuti uchi uyenera kugwiritsidwa ntchito ngati mankhwala ena a mphumu.

7. Mafuta a Omega-3

Mafuta a Omega-3, omwe amapezeka mu nsomba ndi nthomba, awonetsedwa kuti ali ndi maubwino ambiri azaumoyo. Angagwiritsenso ntchito kuchepetsa kutukusira kwa mlengalenga ndikusintha mapapo mwa anthu omwe ali ndi mphumu yayikulu.

Mlingo waukulu wa steroids wamlomo, komabe, ungaletse phindu la omega-3 mafuta. Ndibwino kuti mufunsane ndi dokotala musanadye omega-3.

8. Kafeini

Caffeine ndi bronchodilator ndipo imatha kuchepetsa kutopa kwa minofu. Awonetsa kuti caffeine imatha kukhala yothandiza kwa anthu omwe ali ndi mphumu. Itha kusintha magwiridwe antchito a ndege mpaka maola anayi mutamwa.

9. Yoga

Yoga imaphatikizapo zolimbitsa thupi ndikupumira kuti zithandizire kusinthasintha ndikuwonjezera thanzi lanu lonse. Kwa anthu ambiri, kuchita masewera olimbitsa thupi kungachepetse kupsinjika, komwe kumatha kuyambitsa mphumu yanu.

Njira zopumira zomwe amagwiritsidwa ntchito mu yoga zitha kuthandizanso kuchepetsa kuchuluka kwa mphumu. Komabe, pakadali pano palibe umboni wotsimikizika wotsimikizira izi.

10. Hypnotherapy

Mu hypnotherapy, hypnosis imagwiritsidwa ntchito kupangitsa munthu kukhala womasuka komanso wotseguka munjira zatsopano zoganizira, kumva, komanso kuchita. Hypnotherapy itha kuthandizira kuthandizira kupumula kwa minofu, komwe kumatha kuthandiza anthu omwe ali ndi mphumu kuthana ndi zizindikilo monga kulimba pachifuwa.

11. Kulingalira

Kulingalira ndi mtundu wa kusinkhasinkha komwe kumayang'ana momwe malingaliro ndi thupi akumvera munthawi ino. Itha kuchitidwa pafupifupi kulikonse. Zomwe mukusowa ndi malo abata oti mukhale pansi, kutseka maso anu, ndikuyang'ana kwambiri malingaliro, malingaliro, ndi zomverera m'thupi lanu.

Chifukwa chazovuta zake zokuthandizani kupanikizika, kulingalira kumatha kuthandizira kukupatsirani mankhwala omwe mumalandira komanso kuthetsa zizindikiro za mphumu.

12. Kutema mphini

Kutema mphini ndi mtundu wa mankhwala akale achi China omwe amaphatikizapo kuyika singano zazing'ono pamalingaliro ena athupi. Phindu lokhalitsa la kutema mphini silinatsimikiziridwe kukhala lothandiza polimbana ndi mphumu. Koma anthu ena omwe ali ndi mphumu amapeza kuti kutema mphini kumathandizira kukonza kutuluka kwa mpweya ndikuwongolera zizindikilo monga kupweteka pachifuwa.

13. Speleotherapy

Speleotherapy imaphatikizapo kuthera nthawi m'chipinda chamchere kuti mulowetse tinthu tating'onoting'ono tomwe timapuma. Pakadali pano palibe umboni wa sayansi wotsimikizira kuti speleotherapy ndi njira yothandiza yochizira mphumu, koma m'modzi adawonetsa kuti imathandizira pakangogwira ntchito kwamapapo kwakanthawi.

Tengera kwina

Zina mwazithandizo zachilengedwezi zitha kuthandiza kuchepetsa zizindikiro za mphumu. Koma muyenera kumamverabe mankhwala omwe dokotala amakupatsani. Kuphatikiza apo, ambiri mwa iwo ali ndi zochepa kapena alibe umboni woti amagwirira ntchito mphumu.

Funsani dokotala musanayese kupeza mankhwala othandizira. Mukayamba kuwona zovuta zina, siyani kumwa kapena kugwiritsa ntchito nthawi yomweyo.