Kubantu abadala, ukulahlekelwa kwezindlebe kubhekwa njengokukhubaza uma ulahlekelwe ama-decibel angu-40 (dB) endlebeni yakho yokuzwa, okuyizwi elilinganayo elitholakala ekamelweni elithule. Izingane zibhekwa njengezizwa ukulahlekelwa lapho zizwa ukulahlekelwa kuka-30 dB, noma okulingana nokuhlekisayo emtatsheni wezincwadi. Ukuzwa okujwayelekile kungakwazi ukuqonda imisindo okungenani ku-25 dB, okulingana nokulingana okuncane.
Ukuzwa ukulahlekelwa kubhekene nabantu abayizigidi ezingu-360 emhlabeni jikelele, cishe amaphesenti ayishumi (noma izigidi ezingu-32) zazo ezingabantwana. Ezinye izimo zokulahlekelwa kwezindlebe ziyimvelo, kuyilapho ezinye izimbangela zingavinjelwa. Izimbangela ezivamile zokulahlekelwa kokuzwa zihlanganisa:
- izici zofuzo
- izinkinga zokuzalwa
- izifo zendlebe ezingapheli
- izifo ezithathelwanayo
- izidakamizwa ezithile nemithi
- umsindo owedlulele
- ukuguga
Ukuzwa ukulahlekelwa kwezingane kuvinjelwe ikakhulukazi ngamacala angama-60 kwangu-100 avela ezikhungweni ezivimbelayo. Ukuzwa ukulahlekelwa kungumnotho omkhulu, okwenza kube ngu-750 billion zamaRandi ezindleko zezempilo emhlabeni jikelele. Izindlela zokuvimbela zisebenza kahle futhi zinganciphisa lo mthwalo wezomnotho womhlaba jikelele. Ukuzivocavoca kuboniswe ukuthi kuyindlela ephumelelayo yokuvimbela. Kodwa-ke, kunezimo lapho ukuvivinya umzimba kungakwandisa ingozi yokuthuthukisa ukulahlekelwa kwezindlebe.
Imiphumela Engalungile Yokuzivocavoca Ukuzwa
Ngesikhathi ukuvivinya umzimba kuvame ukuhambisana nezinzuzo zezempilo, ukuzivocavoca kungaxhunyaniswa nengozi eyengeziwe yokulahlekelwa ukuzwa lapho kuhlanganiswa nomculo omkhulu.
Ukuzivocavoca kwakho kunganikeza amakilasi aerobics adlala umculo ngesikhathi sokusebenza noma yikuphi phakathi kuka-60 dB (i-laishwasher noma i-dryer) kuya ku-90 noma i-100 dB (isitimela, isithuthuthu esadlula, noma isandla). Noma yiliphi ivolumu engaphezu kwe-90 dB ibhekwa njengezwi elikhulu kakhulu. I-International Association of Fitness Professionals incoma ukuthi uhlinzekwe ama-earplugs noma ezinye izinto zokuzivikela zokuzwa uma ama-volumes adlula 90 dB.
Nakuba lokhu kubonakala sengathi kuyisisombululo esilula, ukungenelela kokuvikelwa kokuzwa okuphakanyisiwe akuhloniphi ngaso sonke isikhathi ngoba umculo ophezulu kakhulu ungabhekwa njengokugqugquzela. Ukuze ube nekilasi elikhuthazayo futhi elijabulisayo, amasu okuvikelwa ngezinye izikhathi anganakiwe. Abafundisi be-aerobics basengozini ikakhulukazi abafundisi abangaba ngu-30 kwabangu-100 bethi bathola amaphesenti angu-50 yesikhathi. Ungasebenzisa ulwazi olungezansi ukusiza ukunquma ingozi yokuthola ukulahlekelwa kwezwi ngesikhathi sekilasi le-aerobics lama-60:
- Inengozi enkulu = 97 dB (ukushayela ngesandla noma ukubhoboza umoya)
- Ngengozini = 89 dB (isitimela noma isithuthuthu esedlula)
- Izinga eliphansi = 85 dB (ikhishi elihlanganisiwe)
- Ingozi encane kakhulu = 80 dB (umshini omile)
Ngokusho kwe-CDC (Amasevisi Okulawula Nokuvimbela Izifo), akufanele udlule ukuphakama okulandelayo okungaphezu kwesikhathi eside esibekiwe ukuze unciphise ubungozi bokulahleka kokuzwa:
- 106 dB - 3.75 imizuzu
- 103 dB - 7.5 amaminithi
- 100 dB - imizuzu engu-15
- 97 dB - imizuzu engu-30
- 94 dB - ihora eli-1
- 91 dB - amahora amabili
- 88 dB - amahora amane
- 85 dB - amahora angu-8
Lezi zimingcele zesikhathi okuphakanyisiwe ziwukuveza ukuphakama okukhulu kwezwi. Kodwa-ke, ucwaningo luye lwabonisa ukuthi indlebe yakho inomshini wesikhashana wesikhashana (TTS) okwenza ube lula ukulimala kokuzwa ngokuzivocavoca.
Ungathola ama-tinnitus (ukukhala ezindlebeni zakho) kungakapheli imizuzu emibili yokusebenzisa uma amavolumu omculo angaphezu kuka-90 dB.
Ezinye izimo zingase zenyuke ngokuzivocavoca, njengethubhu eustachian enezintambo kanye ne- tinnitus .
Izinzuzo Zokuzivocavoca Ukuzwa
Ngenkathi kunemiphumela emibi engabangela ukuzwa ngokuzivocavoca, izinzuzo zidlula izinkinga ezimweni eziningi. Kulokhu kuqhubeka ucwaningo oluqhubekayo mayelana nezinzuzo kanti ezinye zalezi zinzuzo aziqondi kahle.
I-Body Mass Index (BMI) isilinganiso sesisindo sakho (ngo-kilogram) nokuphakama (ngamamitha) ukusiza ukunquma izinga lakho lomzimba womzimba.
Ungakwazi ukubala i-BMI yakho nge-equation elandelayo: isisindo ÷ (ukuphakama × ukuphakama). Uma i-BMI yakho ingaphezulu noma ilingana no-25, okubhekwa njengokwedlulele ngokweqile, usengozini enkulu yokwenza ukulahlekelwa kwezindlebe. Ukuzivocavoca njalo kungasiza ukunciphisa i-BMI yakho futhi kamuva ingozi yakho yokuphulukisa ukuzwa.
Ngokufanayo ne-BMI, ukuphakama kwesisindo esikhudlwana ngaphezu kuka-88 cm kungakubeka engozini yokuthuthukisa ukulahlekelwa kwezindlebe. Izizathu ezenza ukwanda kwe-BMI nesisindo somzimba kungakhuphula ingozi yokuzwa ukulahlekelwa okubandakanya:
- umonakalo ngenxa yamazinga aphansi oksijini
- ukukhiqizwa kwama-radicals mahhala avela kuma-fat cells
- ukunciphisa ukukhiqizwa kwe-adiponectin, enemiphumela elwa nokuvuvukala
Ukuhamba okungenani amahora amabili ngesonto kuye kwaboniswa ukunikeza izinzuzo zokuvikela enhliziyweni yakho nasezinsweni zakho. Ukuvivinya umzimba njalo kuyasiza ukunciphisa ingozi yezinye izifo eziye zandisa ubungozi bokulahlekelwa ukuzwa: isifo sikashukela, isifo senhliziyo nezinye izifo ezihlobene nemithambo yegazi. Kucatshangwa, kodwa akuqondakali kahle, ukuthi umsebenzi ojwayelekile uzoba nemiphumela efanayo ezuzisayo ku- cochlea yakho (isitho esinezinkuni ezibandakanya inqubo yakho yokuzwa). Izinzuzo ezicatshangelwe ku-cochlea zifaka:
- ukuthuthukiswa kwegazi
- ukuvimbela ukulahlekelwa kwe-neurotransmitter
- ukunciphisa ukulimala okubangelwa umsindo
Izisebenzi ze-Yoga zibonisa ukuthi ukuzwa ukulahlekelwa kokuzwa nokunciphisa izimpawu kungenzeka ngokusebenzisa izindlela eziningi ze-yoga. Izinzuzo eziphakanyisiwe zihambisana nezinzuzo ezibalwe ngenhla zokuzivocavoca ngokusebenzisa ukugeleza kwegazi okuthuthukisiwe kuze kube yilapho kubhekwa khona futhi kuvimbela umonakalo we-neurotransmitter. Izenzo zogaga ezihambisana nezinzuzo ezihlobene nokulahlekelwa kokulalela zihlanganisa:
- I-Greeva Chalan - intamo ye-flexion-extension exercise
- I-Skandh Chalan - ukuvivinya umzimba
- I-Brahmari Pranayama - i-bee breath
- Kumbhak - ukuvivinya umzimba
- I-Shankha Naad - ukushaya i-Shankha noma ipayipi lensimbi
> Imithombo:
> Amasevisi Okulawula Nokuvimbela Izifo. 2016. Ukukhala nokuzwa Ukuvinjelwa kokulahlekelwa. https://www.cdc.gov/niosh/topics/noise/chart-lookatnoise.html.
> Curhan, SG, Eavey, R, Wang, M, Stampfer, MJ & Curhan, GC. 2013. Inkomba yezimpawu zomzimba, isisindo semisipha, umsebenzi womzimba, kanye nobungozi bokulahlekelwa ukuzwa kwabesifazane. Am J Med. 126 (12): 1142.e1-8. doi: 10.1016 / j.amjmed.2013.04.026.
> Taneja, MK. 2014. Ukuthuthukisa Ukuzwa Ukusebenza Nge-Yoga. J Yoga Phys Ther. 5: 3. doi: 10.4172 / 2157-7595.1000194.
> Wilson, WJ & Herbstein, N. 2003. Indima Ye-Music Intensity ku-Aerobics: Impumelelo Yokuzwa Ukulondolozwa. Umagazini we-American Academy of Audiology, 14 (1), iphe. 29-38 (10).
> I-World Health Organization. 2017. Ukulahla nokuzwa Ukulahlekelwa. http://www.who.int/mediacentre/factsheets/fs300/en/.