Lapho ukukhuluphala nesifo se-asthma kwenzeka ndawonye, impilo yakho ingathinteka kakhulu. Eqinisweni, enye yezindlela ezinhle kakhulu zokuthuthukisa ukulawula kwakho nge- asthma ukufinyelela isisindo esinempilo.
Ukudla okunempilo, okunomsoco nokuzivocavoca umzimba njalo yizindlela ezimbili zokufakazela ukwehlisa isisindo esiningi nokulwa nokukhuluphala. Kodwa kukhona ukubamba (ngokoqobo): i- asthma ingenza kube nzima kakhulu ukuzivocavoca.
Inkulumo ethi "ukulahlekelwa umoya wakho" ayifuni ngisho nokuchaza ukuzwa kokuhlaselwa yisifuba ngenkathi usebenza.
Okubi nakakhulu, uma kungukungezwani komzimba noma kubanda kakhulu, ukuvivinya umzimba ngaphandle kungabikho kombuzo. Ngenhlanhla, kukhona ithemba. Kunezindlela eziningi abantu abanesifo se-asthma abangayilahla isisindo esingenampilo, kungakhathaliseki ukuthi bakhuluphele noma bafuna ukuba nempilo enhle. Nawa amanye amathiphu ongaqala ngawo.
Ukuthuthuka nokuThuthuka kweThadi nsuku zonke
Uma usukuma nsuku zonke, zilinganise usebenzisa isikali sedijithali bese ubhala phansi eshadini ngokushesha. Isisindo sakho sizoshintsha ngokwemvelo usuku nosuku, kodwa umuzwa wakho wokuthuthuka akufanele unqunywe yizinkinga ezivamile zansuku zonke. Inhloso yale nqubo ukuqoqa impendulo ukuze ubone ukuthi yini esebenzayo futhi ikugcine ushukunyiswe.
Ukudla kokudla
Ukubala nokubhala zonke izidlo kungenye yezindlela ezingcono kakhulu zokulahlekelwa isisindo lapho ukukhuluphala nesifo se-asthma kwenzeka ndawonye.
Qala ngokusebenzisa i-calorie calculator ku-intanethi ukuthola ukuthi mangaki amakhalori owudinga ukuwadla ukuze ulondoloze isisindo sakho samanje. Okulandelayo, ukulahlekelwa okungenani ipondo ngesonto, kuzodingeka uthathe noma yikuphi ukudla kwakho kwekhalori okuphelele ngosuku kungama-khalori angu-500 ngosuku. Lawo makhilomitha angama-500 ngaphansi ngosuku alingana nekhadi elilodwa lamafutha.
Ungakwazi ukulawula ukulahlekelwa kwesisindo sakho ngokusika amakholori amaningi noma ambalwa kuye ngesilinganiso ofuna ukulondoloza. Nokho, ukulahlekelwa okungaphezu kwesigidi ngesonto kungabi nempilo, ngakho-ke qaphela ukuthi ungakanani ukuvimbela ukudla kwakho futhi uxoxe nodokotela wakho ohlelweni lwakho lokulahlekelwa isisindo.
Uma usukwazi ukukhomba kwakho nsuku zonke, udinga ukuhlukanisa usuku lonke. Lokhu kusho ukuthi uma ngabe umgomo wakho ungama-kilojoule angu-2 000 ngosuku, ungadla cishe ama-kilojoule angama-400 ngesidlo ngasinye ngokudla okunezinsuku ngosuku futhi unokwanele okwesokunxele ukuze uthole ukudla okubili kwamakholori angu-200. Indlela ohlukanisa ngayo inombolo yakho yansuku zonke kuyisinqumo sakho, ngakho-ke ungase ufune ukudlala nxazonke ngalezo izinombolo ukuze ubone ukuthi yini evumelana nesimiso sakho nendlela yokuphila engcono kakhulu.
Okokugcina, ungenza uhlelo lokudla ngalunye ngokulinganiselwe nomkhawulo wekhalori owawubekele lona lokho kudla. Kunezinsiza eziningi ze-intanethi nezinhlelo zokusebenza ezihamba phambili ukukusiza ukuthi ufunde inani lama-khalori kulokho okudlayo, kodwa uma uhlela ukudla okulula okulula okujwayelekile, ukuhlela kokudla kulula. Gcina uhlu lwezidlo zakho ezingu-400-khalori nama-snacks angu-200-khalori ongayishintsha ukuze uvumele ezinye ezihlukahlukene ekudleni kwakho. Konke okusele ukuthi ukwenze kubambelele ohlelweni lwakho lokudla. Akukho ukukopela, akukho ukuphambuka. Uzoshintsha emva kwezinsuku ezimbalwa, futhi ukubona intuthuko ekulahlekelweni kwesisindo sakho ngeke kube ngemuva.
I-Snack Enempilo
Njengokuhlela ukudla kwakho, udinga futhi ukuhlela ukudla kwakho okulula. Uyakwazi kakade ukubala inani lamakholori ongawadla ngokudla okulula okuvela entweni yangaphambilini, ngakho ngeke ngiphinde ngiphinde ngihambe. Okubaluleke kakhulu ukukhumbuza ukuthi akufanele ukhiphe konke okukhona ngaleso sikhathi. Lokhu kusho ukuthi umshini wokuthengisa awuyena umngane wakho. Isitolo esilula akusiyo umngane wakho. Okufanele ukwenze ukuhlela phambili: gcina ukudla okudla okunempilo nawe phakathi nosuku lalezo zikhathi phakathi kokudla uma udinga ukukhethwa. Izinqumo zakho zokuqala kufanele zibe izithelo, imifino, izithelo ezomisiwe, i-yogurt, noma ama-munchies afana nekhalori ephansi futhi ephezulu amaprotheni kanye ne-fiber.
Ungase futhi uhlele ukudla okulula okungekho emzimbeni kabili ngesonto. Akuhlakaniphile ukuzinqanda ngokuphelele, ngakho-ke yenza ukudla okujabulisayo ngokulinganisela. Yiba noshokoledi omnyama ngolunye usuku, futhi mhlawumbe amajikijolo noma izithelo ezilandelayo. Iphuzu lokudla kwakho ukulahlekelwa isisindo esingenampilo, ungafundi ukuzonda ukudla.
Funa izindlela ezingezansi ezimbi
Ungakwazi ukujabulela ukudla okuthandayo, udinga nje ukuthola izinguqulo eziphansi ukuze ubeke esikhundleni sabo. Isibonelo, kunokuba ube nomqashi owenziwe nge-80% yenkomo yenkomo fat, sebenzisa umhlabathi we-turkey noma upheke uphegger burger. Uma uthanda ukucwenga, uthathe owakho bese ubhake ngezinye usawoti usawoti. Gubha noma ubheke inkukhu esikhundleni sokuthosa. Shintshela ekamelweni eliphansi le-fat kanye ne-yogurt esikhundleni se-milk fat full. Iningi ucwaningo lubonisa ukuthi akunakuthinta ukuyeka amafutha ngokuphelele ekudleni kwakho, njengoba amafutha athile afana nalawo asezintweni, amafutha omnqumo, amafutha omnqumo, nama-avocados empeleni azuzisa ukulahlekelwa isisindo. Nciphisa amafutha akho agcwele, esikhundleni sakho, futhi ulinganise amanye amafutha angenasaturated ne-polyunsaturated. Ukugcwalisa izithelo nemifino kungenye indlela enhle yokunciphisa amafutha akho, njengoba ephezulu e-fiber futhi athatha isikhala esiningi esiswini sakho ngaphandle kokungeza ama-calories angaphezu kwamafutha.
Yidla kancane, Lindela Amaminithi angu-20
Ukwehlisa ukudla kwakho ngokusheshisa ngokuvamile kubangelwa ukudla ngokweqile futhi akulungile ukukhuluphala ngokweqile noma i-asthma. Sonke kufanele siziphuze phansi kancane kancane uma sidla. Ubuchopho bethu buvame ukuphuza ukuthola umyalezo wokuthi isisu sethu sigcwele. Uma sidla masinyane, ngokweqile sithinte ngokweqile. Njengesikhangiso se-Alka-Seltzer endala, "asikholelwa ukuthi siyidla yonke into." Uzizwa ngaleyo ndlela uma udla kakhulu kakhulu. Isixazululo? Zifundise ukuthi udle kancane, futhi uzozizwa ugcwele ngemva kokudla ukudla okuncane.
Ukulawulwa kwesigaba kuyingxenye enkulu yale ndlela. Ukudla ukudla okunengqondo ngaphandle kokufaka okuningi epulatifheni yakho, ukulinda imizuzwana kusiza okuningi. Uma usuzwa ulambile ngemva kokuqeda isabelo sakho, ungadli futhi okungenani imizuzu engu-20. Phuza ingilazi yamanzi bese ulinda. Ngokuvamile kunalokho, uzothola ukuthi uzizwa ugcwele nje ngokulinda isikhashana.
Cabanga ngesithombe esikhulu
Ukulahlekelwa kwesisindo akukwenzeki ebusuku. Ayikho ingane-fomu ezayo lapho ulala futhi uthathe konke isisindo ngokweqile away. Ungase uhlehlise isisindo ngokushesha, kodwa lokho akuyona into enhle kakhulu kusukela ukulahlekelwa kwesisindo esisheshayo kungaziphendulela ngokushesha. Ukulahlekelwa kwesisindo esincane okuqhubekayo yilokho ofuna ukukwenza.
Shootka ibhilidi elilodwa ngesonto. Ngokuvamile ungaphonsa ngokuphephile amapounds angu-50 ngonyaka ngaleyo ndlela. Lezi zifinyeleleka, imigomo eqhubekayo. Izinguquko zivamile, ikakhulukazi uma uthola ukuthi udla kancane kakhulu noma ngokweqile ngokwekhalori, kodwa ukugxila kwakho okuyinhloko akumele uzame ukulahlekelwa kwesisindo esisheshayo, kodwa ukuphosa okunciphisa nokuqhubekayo. Ungakhathazeki ngokukhuphuka nokuhlaselwa kwansuku zonke: bhekani kunamathenda onke masonto onke nenyanga. Namathela ohlelweni lwakho, yenza konke ngokulinganisela, futhi ungenza lokhu kwenzeke.
Amaminithi amahlanu ngosuku
Uma wenza izibalo, ukudla ama-calories ambalwa kusebenza kakhulu kunokuba uzame ukwenza isisindo ngokusebenzisa umzimba. Ungashisa amakholori amakhulu ngomshini omkhulu wokumisa imizuzu engama-30, kodwa njenge-asthmatic, lokho kuvivinya kungenza imizuzu engama-30 yokuzivocavoca iqinile, kanti enye ibhoksi ye-cereal ingabeka lezo zilojoule. Uma ufuna ukunciphisa isisindo, ukudla kudinga ukuqala ukugxila.
Lokhu akusho ukuthi konke ukuzivocavoca akuyize. Ngisho nokushisa kwama-calorie angu-200 ngosuku kungasiza ekugodleni amakhilogremu angaphezu kwenyanga, futhi ukushisa ama-khalori angu-200 akudingi isikhathi esiningi noma umzamo. Khona-ke kukhona inzuzo eyengeziwe yalawo ma-endorphin aphethwe emzimbeni wakho ngisho nangemva kwesikhathi esifushane sokuvivinya umzimba. Ngeke nje uzizwe uhle, kodwa uzozizwa sengathi uqala ukuma, futhi uzobe usuphilile futhi uphephile.
Iningi labachwepheshe batusa ukuqala ngemisebenzi emizuzu emihlanu nsuku zonke. Ngeke ushise amakholori angu-200, kodwa kuzokwenza uqalise. Qala ngemizuzu emihlanu ngosuku, izinsuku eziyisikhombisa ngesonto. Noma yiluphi uhlobo lokuzivocavoca luzosebenza, futhi uma u-asthmatic, zama ukunciphisa i-cardio yakho ekuqaleni. Zama ngama-crunches, ama-push-ups, ama-jack amancane, noma mhlawumbe amanye asebenza endaweni. Uma nje ungayeki imizuzu emihlanu, ulungile. Ngeviki elilandelayo, ukwandise isikhathi sakho sokuzivocavoca ngemizuzu emihlanu. Qhubeka ukwandisa njalo ngesonto ngemizuzu emibili, futhi kungekudala uzobe usebenza imizuzu engu-30 ngosuku ongenayo inkinga. Kuyinto elula, futhi ukusebenza ngendlela yakho kancane kuzosiza ukunciphisa izimpawu ze-asthma njengoba inhliziyo yakho namaphaphu kukhula ngokwengeziwe ngokuzivocavoca njalo.
Ukuzivocavoca Okuhle Kwama-Asthmatics
Gxila emisebenzini enemizuzu emifushane, ephakathi, okufana ne-volleyball, i-gymnastics, i-baseball, noma i-wrestling. Uma ubamba iqhaza ekuzivocavoceni okubandakanya isikhathi eside sokuzikhandla, njengobhola bebhola, ukugijima, noma ibhola, umzimba wakho awunamathuba okuwaphatha futhi, futhi kungase kubangele izimpawu noma ukuhlaselwa. Imidlalo yezulu epholile njenge-hockey yeqhwa, ukuhamba ngezindiza ezingenqamule, nokukhwela i-ice kungase kube imisebenzi yokugwema ekuqaleni kuze kube yilapho uthola inhliziyo yakho namapayipi ngendlela efanele kakhulu. Ukukhetha umdlalo onjengokubhukuda, umdlalo wokukhuthazela oqinile, kuyisinqumo esihle sokuqala kubantu abane-asthma njengoba kuvame ukuqhutshwa ngenkathi kuphefumula emoyeni, emoyeni omanzi ngaphakathi. Ukubhukuda kuyasiza kakhulu ekuthuthukiseni impilo nempilo yamaphaphu. Ezinye izivivinyo ezibekezelelwe kahle yi-asthmatics zihlanganisa ukuhamba ngebhayisikili yangaphandle nangaphakathi, ukuvivinya umzimba, ukuhamba, nokusebenza ku-treadmill. Noma yini oyikhethayo, qiniseka ukuthi uqala kancane ngamaminithi ambalwa ngosuku bese uyiphakamisa kusuka lapho. Kuhlanganiswe nokudla okunempilo, uzothola kube lula ukufinyelela imigomo yakho yokulahlekelwa isisindo.
Ukulawula I-Asthma Phakathi Nokuzivocavoca
Njalo khuluma nodokotela wakho ngaphambi kokuqala noma yimiphi imithi yokuzivocavoca. Udokotela wakho uzokwazi ukukusiza ukuthi unqume ngomsebenzi olungele wena nesifuba sakho, nokuthi yini okufanele uyenze ngaphambi kokuba uqale ukusebenza. Lokhu kubizwa ngokuthi uhlelo lwakho lokusebenza lwe-asthma. Isibonelo, sebenzisa njalo i-asthma meds yakho ngaphambi kokuzivocavoca (i-bronchodilators noma i-cromolyn) engakafiki ngaphambi kokuba uqale ukuqeqeshwa kwakho, ikakhulukazi uma yenziwe ingxenye yocwangciso lakho lesenzo. Ukufudumala kuyaphakanyiswa kakhulu ukusiza ukuvimbela izimpawu, futhi qiniseka ukuthi uzinike isikhathi esiphezulu ngemuva kokuqeda ukusebenza kwakho. Uma kubanda ngaphandle, ukufundela ngaphakathi noma ukugqoka imaski noma isikhala phezu kwekhala lakho nomlomo ukugcina umoya ungene emaphashini akho afudumele futhi enomanzi. Ungazivocavoca uma unesifo sengculazi njengomkhuhlane noma umkhuhlane. Okokugcina, ukuzivocavoca ezingeni elifanele impilo yakho yonke, futhi njalo wenze okungaphansi kwalokho ocabanga ukuthi ungakwenza njengendlela yokuqapha.
I-First Three
Ukunciphisa ukudla kwakho kwekhalori kunzima. Uzozwa ulambile, unxanela ukudla okungenamsoco, futhi unesifiso esinamandla sokugaya ingulube ngesikhathi sokudla. Uzofuna ukunikeza. Lokhu kulungile. Wonke umuntu uzizwa ngaleyo ndlela. Ukulwa nalezi zilingo ngokuzifakazela ukuthi sekuphela kwezinsuku ezintathu kuphela. Uma ungafinyelela kulawo mahora angu-72 okuqala ngokudla okuncishisiwe kwekhalori, iqala ukuba lula kakhulu. Uzovumelanisa namakholori ancishisiwe futhi kungekudala ngeke kube nomuzwa wokuthi awuzilahli ngokwakho.
Lezi zeluleko ezingu-12 ziqala ukulahlekelwa isisindo futhi ziholele impilo enempilo. I-asthmatics akudingeki iphoqelelwe noma ikhawulwe ngesimo sabo. Ngokuhlela ngokucophelela nokulungiselela, ungathola impilo enhle futhi ulahlekelwe isisindo esinzima, kokubili kuzokusiza ukuphatha isimo sakho ngokuphumelelayo ngesidingo esingaphansi sama-inhalers nemithi. Thatha lesi seluleko ngenhliziyo, yenza uhlelo, futhi unamathele kuso. Qalisa ngokuphila ngokugcwele, nokuphila okucebile naphezu kwe-asthma yakho. Ungavumeli ukungabaza nokunciphisa kuphumelele.
Imithombo:
I-American Academy Yezokwelapha, i-Asthma & Immunology. Amathiphu Okumele Uwakhumbule: Isifo Sokuzivocavoca Nokuzivocavoca
> Barros P, Moreira, Fonseca A et. al. Ukuhambisana nokudla kwaseMedithera kanye nokudla izithelo ezintsha kuhlotshaniswa nokulawulwa kwe-asthma okuthuthukisiwe. Ukungezwani komzimba 63: 917-923, 2008
> McKeever TM, Britton J. Diet kanye ne-Asthma. Am J Respir Crit Care Med Vol 170. iphe 725-729, 2004.