Kodi mumadziwa kupuma moyenera mukamathamanga, ndikofunikira bwanji kukhazikitsa njira yolondola yopumira panthawi yophunzitsira masewera? Nthawi yomweyo, zilibe kanthu kuti mumathamanga, kusambira, kusambira kapena kusindikiza makina osindikizira. Njira yolondola yopumira imakupatsani mwayi wopitilira kupirira, kukulitsa thanzi, komanso kumathandizira kupeza zotsatira zabwino.
Munkhaniyi, tiona momwe tingapumulire moyenera tikamathamanga - tiwunikiranso njirayi, tikukuuzani momwe mungabwezeretsere kupuma ngati mutayika nyimbo, tikufotokozerani zoyenera kuchita mukayamba kutsamwa.
Nchifukwa chiyani kuli kofunika kwambiri?
Momwe tikudziwira kuchokera ku maphunziro a biology pasukulu, zida zopumira zimagwirizana kwambiri ndi kuzungulira kwa magazi. Ndi mpweya uliwonse, mpweya umalowa m'thupi, kenako umakhazikika pa hemoglobin yamagazi, ndipo umanyamula thupi lonse. Chifukwa chake, khungu lililonse limadzaza ndi mpweya, womwe umakhudza thanzi la anthu, pakadali pano komanso mtsogolo.
Pothamanga, munthu amapuma mosiyana ndi moyo wamba. Nyimbo, pafupipafupi komanso kuzama kwa mpweya zimasintha. Ngati simukudziwa chilichonse chokhudza kupuma koyenera mukamayenda mtunda wautali, njira zophera ndi zina - mwina mudzapuma mosaganiza bwino. Zotsatira zake, mpweya wocheperako kapena wochuluka kwambiri ungalowe m'magazi. Kuperewera kumabweretsa zoopsa pazaumoyo, mpaka kutayika, komwe kumadzaza ndi kuvulala. Ndipo mopitirira muyeso, mutu umazungulira ndipo kulumikizana kumasokonezedwa, zomwe sizabwino.
Chifukwa chake, mapumidwe oyenera kupuma kwinaku akuthamangira oyamba kumene nthawi zonse amayamba ndi lamulo lofunikira: ndikofunikira kukhazikitsa kayendedwe kabwino kwambiri ndikulimbikitsidwa kwambiri pafupipafupi.
Chonde dziwani kuti mtunduwo umakhudzidwanso ndi kuyera kwa mpweya, chifukwa chake yesani kuthamanga m'malo osungira bwino kuti musapumitse utsi wowopsa wamagalimoto ndi fumbi lamzindawu. Chifukwa chake maubwino othamanga azikhala ofunika kwambiri.
Njira yolondola yopumira
Tiyeni tipitilire ku chinthu chofunikira kwambiri - kuti tiwunikire njira zolondola, momwe mtundu wa masewera olimbitsa thupi ndi moyo wanu ukadzadalira. Kumbukirani, kupuma kwa kuthamanga kwa 3K kumasiyana ndi njira yolondola yopumira pakanthawi kothamanga.
Chifukwa chake, kuti muphunzire kupuma moyenera, muyenera kumvetsetsa izi:
- Sungani mpweya wabwino;
- Sinthani kuzama kwanu - mukamathamanga, ndikulimbikitsidwa kuti muzitha kupuma mwakuya kwapakatikati. Ngati mupuma pang'ono - kupuma, kwambiri - chizungulire chimatha.
- Phunzirani kukhalabe ndi mayimbidwe - ndiye kuti, pumani wogawana osafulumira kapena kuchepetsako. Kukumbukira momwe mungapumire kwinaku mukuthamanga, kuti musatsamwitsidwe, ganizirani lamuloli: kupumira ndi matulukidwe agawidwe m'magawo, pomwe mapulani ake ndi magawo atatu pakupumira / masitepe atatu pakufufuma. Pali mawonekedwe: utali wamtsogolo womwe muli patsogolo panu, ndikofunika kwambiri kuti muchite. Ngati mukukonzekera kanthawi kochepa, nyimboyo imatha kupezeka pafupipafupi.
- Kodi mungatani kuti muzitha kupuma bwino pamene mukuthamanga kuti muwonjezere magwiridwe antchito anu ndikuwonjezera kupirira kwanu? Ndikofunikira kupumira mpweya mopyola mphuno, ndikutulutsa pakamwa. Chifukwa chake mpweya wonse umapita molunjika m'mapapu (osati m'mimba), ndipo mpweya woipa umatuluka m'thupi posachedwa.
- Ganizirani kugula chigoba chothamanga. Unikani zabwino ndi zoyipa zake ndikupanga chisankho chanzeru.
Bwanji ngati mutayamba kutsamwa?
Ganizirani momwe mungapumire mukamathamanga mutataya nyimbo, ngati mukumva kuti mulibe mpweya wokwanira kapena simukutsamwa:
- Pumani pang'ono pang'ono kenako mubwerere kuma medium;
- Ngati simukuthamanga kwakanthawi (kapena osathawa omwe akuwathamangitsa), ndibwino kuti muime ndikupumira;
- Kugunda kwa mtima wanu kukabwezeretsedwanso, pitilizani kuthamanga ndi nyimbo yoyenera.
- Osangokhala chete mukamathamanga. Izi zikutanthauza kuti musalankhule ndipo musasokonezedwe ndi chinthu china.
Kuti mubwezeretse kupuma mutatha kuthamanga, muyenera kupuma mwamphamvu, kwezani manja anu, kenako, ndikutsitsa manja anu, tulutsani pang'onopang'ono. Chitani zochitikazo kangapo. Ndikofunika kuti mupeze poyenda pang'ono.
Mukaphunzira kukhala ndi mayimbidwe olondola komanso kuzama kwa mpweya, mudzatha kutsegula mphepo yachiwiri mukamathamanga - simudzatopa ndipo kulimbitsa thupi kwanu kudzakhala kothandiza.
Momwe mungapangire bwino zida zopumira kuti musatsamwitsidwe?
Mukawona kuti ndizovuta komanso zopweteka kuti mupume mutatha kuthamanga, ndiye kuti mukupuma molakwika kapena osatsatira malingaliro onse:
- Simungathe kuyankhula mukamathamanga - zimasokoneza kayendedwe;
- Simungamwe madzi pothamanga - ndibwino kuti mupite mwachangu, kenako nkuthamangitsanso;
- Sungani kayendedwe ndi kuzama kwa mpweya - yesetsani kupewa kupezeka kwampweya wa oxygen;
- Onetsetsani kuti mwatulutsa mphuno mwanu ndikutulutsa pakamwa panu.
Ngati kupweteka kumatsagana nanu mukamathamanga, kapena kukuwonekera nthawi iliyonse ikatha, onetsetsani kuti mwaonana ndi dokotala kuti muwone kuti sichizindikiro cha matenda owopsa.
Kuphunzira kupuma moyenera mukamathamanga sikophweka momwe zimawonekera koyamba - poyamba, wothamanga amafunikira kudziletsa komanso chidwi. M'tsogolomu, luso lidzasandulika chizolowezi, simuyenera kulingalira za dala.
Ndiponso, masewera olimbitsa thupi omwe ndiosavuta kuchita ngakhale kunyumba amathandizira kukonza zida zopumira poyendetsa. Mwachitsanzo, onjezerani mabaluni, kapena kanikizani pepala laling'ono pamphuno mwanu ndi kuwomba kuti likhale lopingasa pansi. Mugule wapadera chitoliro mankhwala chitoliro ndi thovu mipira. Muyenera kuwomba kuti mpira ukhale mlengalenga kwa nthawi yayitali osagwa.
Ngati mukuganiza momwe mungapumire mukathamanga nthawi yozizira, tiyankha kuti malamulowo ndi ofanana, koma mumikhalidwe yotere muyenera kupuma mkamwa ndi mphuno. Nthawi yomweyo, kuti musazunze pakhosi ndi m'mapapo, pumani kudzera mpango kapena kolala.
M'nyengo yozizira, muyenera kusamala ndi zovala zoyenera - simuyenera kutentha kapena kuzizira. Sitikulimbikitsidwa kuti muthamangire nthawi yayitali kutentha pansi pamadigiri -15. Kupuma koyenera mukamathamangitsa m'nyengo yozizira kuyeneranso kukhala kwakuya kwapakatikati, pamiyeso komanso pafupipafupi.
Chonde dziwani kuti nthawi yachisanu, chiopsezo chachikulu chodwala chimalembedwa panthawi yomwe amaliza. Wothamanga wotentha amachepetsa kuthamanga ndipo thupi limayamba kuzizira. Pakadali pano, mpweya wabwino ndikokwanira ndipo bedi lachipatala lipatsidwa iye. Tikukulimbikitsani kuti mumalize maphunziro anu popita kunyumba kwanu.
Kukonzekera kukonza kupuma
Ngati mukufuna kukonza kupuma kudzera m'mankhwala, tikukulimbikitsani kuti mumvere magulu otsatirawa:
- Vitamini maofesi, mchere: B mavitamini, Zilembo Mphamvu, Vitus Mphamvu;
- Mankhwala opititsa patsogolo magazi: Mildronate, Piracetam, Nitric oxide;
- Mankhwala omwe amalimbikitsa kuyamwa kwa chitsulo.
Tikukhulupirira kuti mukumvetsetsa kuti kudzipatsa nokha mankhwala kumatsutsana. Onetsetsani kuti mwaonana ndi dokotala musanamwe.
Tikukhulupirira, mukawerenga nkhaniyi, mumvetsetsa momwe mungapumire moyenera mukamathamanga, ndipo mudzayamba kugwiritsa ntchito chidziwitso chomwe mwapeza m'moyo. Pomaliza, tikutsindika: ngati mukufuna kuyamba kuthamanga ndikusankha kuti muphunzire njira yolondola yopumira, muli panjira yoyenera. Mosakayikira mupanga mpikisano wothamanga - tikukufunirani zabwino zonse ndikukwaniritsa mawonekedwe abwino posachedwa!
