Malangizo Othandiza Kuchita Zachifuwa

Onetsetsani Kuti Ndinu Wokonzekera Kuchita Zovuta ndi Nthenda Yachifuwa

Kuchita ndi mphumu kungayambitse zizindikiro zozizwitsa za mphumu , monga:

• Kupuma
• Chimake cha chifuwa
• Kupuma pang'ono
• Chifuwa chachikulu

Komabe, kuchita masewera olimbitsa thupi ndi gawo lofunika kwambiri kukhalabe woyenera. Ndikofunika kuchita masewera olimbana ndi mphumu komanso osagwira ntchito. Chinthu chofunika kwambiri pochita masewera olimbitsa thupi ndi mphumu ndi kudziwa momwe mungakhalire mosamala komanso kupewa masewera olimbitsa thupi.

Kodi Kuphunzitsa Ndi Nthendayi Kumayambitsa Ziti?

Mphuno yanu imakhala yotetezera mapapu anu kuchokera kuzinthu zambiri zomwe zimayambitsa mphumu . Mukamapuma mokwanira, mpweya umalowa m'mapapu anu kudzera m'mphuno, zomwe zimapangitsa mphepo kuti zisinthe komanso zimayambitsa zowonongeka kupita ku mapapo. Mukamachita masewera olimbitsa thupi, thupi lanu limafuna mpweya wambiri, ndipo mumayamba kupuma kudzera pakamwa panu. Pakamwa panu sikutenthetsa, kutseketsa, kapena kusokoneza mpweya. Chifukwa chake, kuchita masewera olimbana ndi mphumu kungakulepheretseni kuwonetsetsa.

Kodi Phindu la Kugwiritsa Ntchito Nthendayi N'chiyani?

Pali madalitso ochulukirapo mukamagwiritsa ntchito mphumu, kuphatikizapo:

• Amalimbitsa minofu yopuma
• Amathandizira kulemera
• Mapindu a maganizo
• Kuchepetsa chiopsezo cha matenda a mtima

Kodi Ena Akuchita Zowonjezera Kapena Zapang'ono Zopangitsira Zizindikiro?

Mukachita masewera olimbitsa thupi ndi mphumu, ntchito zina sizingapangitse zizindikiro kusiyana ndi zina. Mwachitsanzo, kusambira ndi ntchito ya aerobic yomwe imakusonyezani kuti mukhale otentha komanso ozizira mpweya womwe sungapse mtima m'mapapu anu.

Ntchito zina zomwe sizidzabweretsa zizindikiro pamene mukugwiritsa ntchito mphumu ndi:

• Kupanga njinga mofulumira
• Kuthamanga
• Kuyenda

Ngati masewera a masewera ali chinthu chanu, simungathe kukhala ndi zizindikiro pamene mukuchita masewera olimbitsa thupi ngati mumagwira nawo masewera omwe amafunika ntchito yochepa, monga:

• Baseball
• Mpira
• Kuthamanga kwadongosolo

Komabe, masewera olimbikira amakhala ovuta kwambiri. Masewera ambiri amachititsa kuti zizindikiro za mphumu zichitike, makamaka ngati mphumu yanu ilibe mphamvu , yambani:

• Basketball
• Masewera a Masewera
• Kutalika patali
• Soccer

Zimene Muyenera Kuchita Mukamaphunzira ndi Nthenda Yachifuwa

Zotsatira izi zidzakuthandizani kuchita masewera olimbitsa thupi ndi mphumu ngakhale mutasankha mtundu wanji wa masewera olimbitsa thupi:

1. Nthawi zonse muziwathandiza kupulumutsa . Muyenera kupulumutsidwa nthawi zonse, koma izi ndi zofunika kwambiri mukamagwiritsa ntchito mphumu. Kupulumutsidwa kwanu ndikofunika kuti muthane ndi zizindikiro zozizwitsa za mphumu zomwe zimayamba.
2. Onetsetsani mphumu yanu . Ngati mphumu yanu ilibe mphamvu, ndiye kuti mukufunikira kulamulira bwino musanayese. Lankhulani ndi dokotala musanayambe kuchita masewera olimbitsa thupi ndi mphumu.
3. Tsatirani ndondomeko yanu ya chifuwa cha mphumu kuti mukhale ndi mphumu yabwino . Lankhulani ndi dokotala wanu za dongosolo lanu la chikhalidwe cha mphumu ndi momwe lingathandizire kuchita masewera olimbana ndi mphumu. Ngati simukukhala m'madera obiriwira, simuyenera kuchita masewera olimbitsa thupi, chifukwa zingathe kupangitsa mphumu yanu kukhala yovuta kwambiri.

   Ngati mukumva zizindikiro pamene mukugwiritsa ntchito mphumu ya mphumu, mumagwiritsa ntchito kupulumutsa kwanu muzilonda. Dokotala wanu angagwiritsenso ntchito mankhwala anu opulumutsidwa musanayambe kuchita masewerawa kuti muteteze zizindikiro kuti zisadzachitike.

1. Sambani ndi kuzizira . Pewani kusintha kwadzidzidzi kwa ntchito yanu yomwe ingayambitse zizindikiro za mphumu. Pang'onopang'ono muziyamba kuchita masewera olimbitsa thupi - musangoyenda pakhomo ndikuyamba kuchita masewera olimbitsa thupi. Mofananamo, pamene mukuchita masewera a mphumu, musazengereze kuchita mwadzidzidzi. M'malo mwake, kuchepetsa khama lanu pang'onopang'ono musanayambe.
2. Pewani zokopa . Ngati mukukumana ndi zovuta pamene mukuchita masewera olimbana ndi mphumu, mukhoza kuyamba zizindikiro. Mwachitsanzo, ngati khalidwe la mlengalenga ndi losauka tsiku linalake, mungakhale bwino kuchitira m'nyumba. Ngati mpweya wozizira uvulaza mphumu yanu, valani maski kapena nsalu kuti mupewe kapena kuchepetsa mpweya wozizira kupita kumapapu anu. Pewani malo odyera kumene udzu watsambidwa posachedwa ngati udzu umayambitsa.

1. Yesetsani kuchita masewera ngati mutakhala ndi zizindikiro . Ngati mukuyamba kukhala ndi zizindikiro pamene mukuchita masewera olimbana ndi mphumu, yesani kuchita masewera olimbitsa thupi, gwiritsani ntchito kupulumutsa kwanu, ndikutsata ndondomeko yanu ya chifuwa cha mphumu. Ngati zizindikiro zanu zikukulirakulira, mukhoza kuyamba pang'ono kuyesanso.
2. Ngati zizindikiro zanu zikupitirirabe, pempherani kuchipatala mwamsanga. Ngati zizindikiro zanu sizikuyenda bwino, pitirizani kugwiritsa ntchito njira yanu yopulumutsira inhaler pogwiritsa ntchito malangizo anu a mphumu. Ngati mukukula ndi zotsatirazi pochita masewera olimbitsa thupi, funsani chithandizo mwamsanga:
   • Kupweteka kumene kumachitika pamene mukupuma mkati ndi kunja
   • Kukhuta izo zakhala zikupitirira
   • Kuvuta kupuma
   • Tachypnea kapena kupuma mofulumira kwambiri
   • Zotengera kumene khungu lanu limakoka pamene mukupuma
   • Kupuma pang'ono
   • Kuvuta kulankhula mu ziganizo zonse
   • Kukhala wotumbululuka
   • Kukhala ndi nkhawa
   • Milomo yachikasu kapena zikhomo (zotchedwa cyanosis_

_Zotsatira:

_{Association of Lung America. Inapezeka pa January 15, 2011. Kuchita masewera olimbitsa thupi ndi chifuwa cha mphumu}

_{American Academy of Allergy, Chifuwa ndi Immunology. Idafika pa January 15, 2011. Zokuthandizani Kukumbukira: Nthenda ndi Kuchita Zochita}