Njira 5 Zosunga Mapapo Anu Kukhala Aumoyo Wathunthu

Zamkati

• 1. Osasuta kapena kusiya kusuta
• 2. Chitani masewera olimbitsa thupi kuti mupume movutikira
• 3. Pewani kukhudzana ndi zoipitsa
• 4. Pewani matenda
• 5. Pumirani kwambiri
• Kutenga

Anthu ambiri amafuna kukhala athanzi. Ndi kawirikawiri, komabe, amaganiza zakuteteza ndikusunga mapapu awo.

Yakwana nthawi yosintha. Malingana ndi, matenda opatsirana opuma pang'ono - kuphatikiza matenda opatsirana a m'mapapo (COPD) ndi mphumu - anali omwe amachititsa atatu kufa mu 2010. Matenda am'mapapo, kupatula khansa yam'mapapo, adapha anthu pafupifupi 235,000 chaka chimenecho.

Phatikizani khansa yam'mapapo, ndipo manambalawo akukwera. American Lung Association (ALA) imati khansa yam'mapapo ndiye yomwe imayambitsa kufa kwa khansa mwa amuna ndi akazi. Anthu aku America okwana 158,080 amayembekezeka kufa chifukwa cha izi mu 2016.

Chowonadi ndi chakuti mapapu anu, monga mtima wanu, zimfundo zanu, ndi ziwalo zina za thupi lanu, amakalamba ndi nthawi. Amatha kukhala ochepera mphamvu ndikutha mphamvu, zomwe zimapangitsa kuti kupuma kukhale kovuta. Koma mukakhala ndi zizolowezi zina zabwino, mutha kukhala ndi thanzi labwino m'mapapu anu, ndikuwathandiza kuti azigwira ntchito bwino ngakhale mutakalamba.

1. Osasuta kapena kusiya kusuta

Mwinanso mukudziwa kale kuti kusuta kumawonjezera chiopsezo cha khansa yamapapo. Koma si matenda okhawo omwe angayambitse. M'malo mwake, kusuta kumalumikizidwa ndi matenda ambiri am'mapapo, kuphatikiza COPD, idiopathic pulmonary fibrosis, ndi mphumu. Zimapangitsanso matendawa kukhala ovuta kwambiri. Osuta amatha kufa ndi COPD kuposa osasuta, mwachitsanzo.

Nthawi iliyonse mukasuta fodya, mumalowetsa mankhwala ambirimbiri m'mapapu anu, kuphatikizapo chikonga, carbon monoxide, ndi phula. Poizoniyu amawononga mapapu anu. Amawonjezera ntchofu, zimapangitsa kuti mapapu anu azikhala ovuta kudziyeretsa, komanso kukwiyitsa komanso kuyambitsa ziwalo. Pang'ono ndi pang'ono, njira zanu zoyendamo mpweya zimachepetsa, zomwe zimapangitsa kuti zikhale zovuta kupuma.

Kusuta kumapangitsanso mapapo kukalamba msanga. Potsirizira pake, mankhwalawo amatha kusintha maselo am'mapapo kuchoka pachizolowezi kupita ku khansa.

Malinga ndi a, nzika zopitilira 10 nzika zambiri zaku US zamwalira asanakwane kusuta ndudu kuposa omwe amwalira pankhondo zonse zomenyedwa ndi US m'mbiri yawo. Kuphatikiza apo, kusuta kumayambitsa pafupifupi 90 peresenti ya khansa yamapapu yam'mimba mwa amuna ndi akazi. Amayi ambiri amamwalira ndi khansa yam'mapapo chaka chilichonse kuposa omwe amafa ndi khansa ya m'mawere.

Ngakhale mutakhala ndi zaka zingati kapena mwakhala mukusuta fodya, kusiya kungakuthandizeni. ALA imanena kuti pasanathe maola 12 mutangosiya, mpweya wa carbon monoxide m'magazi anu umatsika bwino. Pakangopita miyezi yochepa, mapapo anu ayamba kusintha. Pasanathe chaka, chiopsezo chanu chodwala matenda a mtima ndi theka la omwe amasuta. Ndipo zimangokhala bwino mukakhala kuti mulibe utsi.

Kusuta kumafuna mayesero angapo. Sizophweka, koma ndizofunika. Kuphatikiza upangiri ndi mankhwala atha kukhala njira yabwino yopambana, malinga ndi lipoti la Agency for Healthcare Research and Quality.

2. Chitani masewera olimbitsa thupi kuti mupume movutikira

Kuphatikiza pa kupewa ndudu, kuchita masewera olimbitsa thupi nthawi zonse ndiye chinthu chofunikira kwambiri chomwe mungachite pa mapapu anu. Monga momwe kuchita masewera olimbitsa thupi kumathandizira thupi lanu, kumathandizanso kuti mapapu anu akhale olimba.

Mukamachita masewera olimbitsa thupi, mtima wanu umagunda kwambiri ndipo mapapu anu amagwira ntchito molimbika. Thupi lanu limafunikira oxygen yambiri kuti ipangitse minofu yanu. Mapapu anu amawonjezera zochita zawo kuti atulutse mpweyawo kwinaku akutulutsa kaboni dayokisaidi.

Malinga ndi zomwe zaposachedwa, mukamachita masewera olimbitsa thupi, kupuma kwanu kumawonjezeka kuyambira pafupifupi 15 pa mphindi mpaka 40 mpaka 60 pamphindi. Ichi ndichifukwa chake ndikofunikira kuti muzichita zolimbitsa thupi nthawi zonse zomwe zimakupangitsani kupuma movutikira.

Zochita zamtunduwu zimapereka masewera olimbitsa thupi m'mapapu anu. Minofu yomwe ili pakati pa nthiti zanu imakulirakulira, ndipo timatumba tating'onoting'ono tomwe timakhala m'mapapu mwanu timagwira ntchito mwachangu posinthana ndi mpweya wa okosijeni. Mukamachita masewera olimbitsa thupi, mapapu anu amakhala olimbikira ntchito.

Kupanga mapapu olimba, athanzi kudzera mukuchita masewera olimbitsa thupi kumakuthandizani kulimbana ndi ukalamba ndi matenda. Ngakhale mutakhala ndi matenda am'mapapo panjira, kuchita masewera olimbitsa thupi kumathandizira kuti muchepetse kukula ndikukhalabe achangu nthawi yayitali.

3. Pewani kukhudzana ndi zoipitsa

Kuwonongeka kwa zoipitsa zomwe zili mumlengalenga kumatha kuwononga mapapu anu ndikuthandizira kukalamba. Akakhala achichepere komanso olimba, mapapu anu amatha kulimbana ndi poizoniyu mosavuta. Mukamakalamba, amataya zina zotere ndikukhala pachiwopsezo chotenga matenda ndi matenda.

Perekani mapapu anu pang'ono. Pezani kuchepa kwanu momwe mungathere:

• Pewani utsi wa anthu amene mumagwiritsa ntchito fodya, ndipo yesetsani kuti musatuluke panja nthawi yomwe pamawonongeka kwambiri ndi mpweya.
• Pewani kuchita masewera olimbitsa thupi pafupi ndi magalimoto ambiri, chifukwa mutha kupumira utsi.
• Ngati mumakumana ndi zoipitsa kuntchito, onetsetsani kuti mukuyesetsa kuteteza. Ntchito zina zomanga, migodi, ndikuwononga zinyalala zitha kuonjezera chiopsezo chotenga zowononga za m'mlengalenga.

U.S. Consumer Product Safety Commission inanena kuti kuipitsa nyumba kumakhala koipitsitsa kuposa kunja. Izi, kuphatikiza kuti ambiri amakhala nthawi yawo yambiri m'nyumba masiku ano, zimawonjezera kukhudzana ndi zoipitsa zapakhomo.

Nawa maupangiri ochepetsa zowononga m'nyumba:

• Pangani nyumba yanu kukhala malo opanda utsi.
• Pukutani mipando ndi zingalowe kamodzi pa sabata.
• Tsegulani zenera pafupipafupi kuti muwonjezere mpweya m'nyumba.
• Pewani zopangira mpweya ndi makandulo zomwe zingakuwonetseni ku mankhwala ena monga formaldehyde ndi benzene. M'malo mwake, gwiritsani ntchito aromatherapy diffuser ndi mafuta ofunikira kuti mumve fungo la mpweya.
• Sungani nyumba yanu kukhala yoyera momwe mungathere. Nkhungu, fumbi, ndi dander wa ziweto zonse zimatha kulowa m'mapapu anu ndikuyambitsa mkwiyo.
• Gwiritsani ntchito zachilengedwe kuyeretsa ngati kuli kotheka, ndipo tsegulani zenera mukamagwiritsa ntchito zinthu zomwe zimatulutsa utsi.
• Onetsetsani kuti muli ndi mafani okwanira, zotulutsa zotsekemera, ndi njira zina zopatsira mpweya m'nyumba mwanu.

4. Pewani matenda

Matenda amatha kukhala owopsa m'mapapu anu, makamaka mukamakula. Omwe ali ndi matenda am'mapapo ngati COPD ali pachiwopsezo chotenga matenda. Ngakhale achikulire athanzi, komabe, amatha kudwala chibayo mosavuta ngati sangasamale.

Njira yabwino yopewera matenda am'mapapo ndiyo kusamba m'manja mwanu. Sambani pafupipafupi ndi madzi ofunda komanso sopo, ndipo pewani kugwira nkhope yanu momwe mungathere.

Imwani madzi ambiri ndikudya zipatso ndi ndiwo zamasamba zambiri - zili ndi michere yomwe imathandizira kulimbitsa chitetezo chamthupi.

Khalani ndi zatsopano ndi katemera wanu. Pezani chimfine chaka chilichonse, ndipo ngati muli ndi zaka 65 kapena kupitirirapo, tengani katemera wa chibayo.

5. Pumirani kwambiri

Ngati muli ngati anthu ambiri, mumatenga mpweya wosapuma m'chifuwa, pogwiritsa ntchito mapapo anu ochepa. Kupuma mwakuya kumathandiza kuchotsa mapapo ndikupanga kusinthana kwathunthu kwa mpweya.

Kafukufuku wocheperako wofalitsidwa mu, ofufuzawo anali ndi gulu la odzipereka 12 omwe amapumira mwamphamvu kwa mphindi 2, 5, ndi 10. Anayesa mapapo a odzipereka ntchitozo zisanachitike komanso zitatha.

Adapeza kuti panali kuwonjezeka kwakukulu pamphamvu pakatha mphindi ziwiri ndi zisanu zakupuma kozama. Mphamvu yofunikira ndiye kuchuluka kwa mpweya womwe odzipereka amatha kutulutsa m'mapapu awo. Ofufuzawo adazindikira kuti kupuma mwakuya, ngakhale kwa mphindi zochepa chabe, kunali kothandiza pantchito yamapapu.

ALA ikuvomereza kuti kupumira kumatha kupangitsa mapapu anu kukhala ogwira ntchito bwino. Kuti muyesere nokha, khalani kwinakwake mwakachetechete, ndikupumira pang'onopang'ono pamphuno pokha. Kenako pumani mpweya wokwanira kuwirikiza kawiri kupitirira pakamwa panu. Zingakuthandizeni kuwerengera mpweya wanu. Mwachitsanzo, mukamakoka mpweya 1-2-3-4. Ndiye mukamatulutsa mpweya, werengani 1-2-3-4-5-6-7-8.

Mpweya wosazama umachokera pachifuwa, ndipo mpweya wozama umachokera m'mimba, momwe chimakhala pansi pako. Dziwani kuti mimba yanu imakwera ndikugwa pomwe mukuchita.Mukamachita masewera olimbitsa thupiwa, mutha kupezanso kuti simumapanikizika komanso kumasuka.

Kutenga

Yesetsani kuphatikiza zizolowezi zisanu tsiku lililonse: Lekani kusuta, kuchita masewera olimbitsa thupi pafupipafupi, kuchepetsa kupezeka kwanu ku zoipitsa, kupewa matenda, komanso kupuma kwambiri. Mwa kuyang'ana pang'ono mphamvu zanu pantchitozi, mutha kuthandiza kuti mapapu anu azigwira bwino ntchito moyo wonse.