Kupumira msana kumachiritsa matenda mwezi umodzi (Yu

Njira zopumira zomwe a J. Vilunas adazindikiranso kuti zimasinthidwa ndi ambiri. Chowonadi ndi chakuti wolemba "wopumira pang'onopang'ono" mwiniwake adadwala matenda a shuga.

Ambiri mwa anthu odwala matenda ashuga amayang'ana nthawi zonse njira zothetsera matenda a shuga komanso kupewa matenda oyanjana.

Tikudziwa kuti kuthana ndi matendawa njira zonse zili bwino ngati zili zothandiza, zothandiza komanso zotetezeka.

"Kupumira mpweya" motsutsana ndi matenda a shuga. Njira ya J. Vilunas

Ofufuzawo komanso onyamula zidziwitso m'magulu osiyanasiyana azithandizo amadziwanso izi. Chimodzi mwatsopano machitidwe othandizira odwala matenda a shugakupuma movutikirayopangidwa ndi Yuri Vilunas.

Pakadali pano, mankhwala ovomerezeka sazindikira kukhalapo kwa ndalama zomwe zimatsimikizira kuti 100% ichiritsa matenda a shuga. Mankhwala ochepetsa shuga, insulin imagwiritsidwa ntchito, pali njira zambiri zothandizira zomwe zakhala zikugwiritsidwa ntchito bwino.

Koma momwe zimakhudzira thupi la odwala matenda ashuga ndizakanthawi - ndizotheka kuchepetsa shuga wamagazi kwakanthawi, koma osati kwamuyaya. Chifukwa chake, mankhwalawa amayenera kugwiritsidwa ntchito mosalekeza.

Njira yowunikira yopangidwa ndi J. Vilunasamadziwika ndi ambiri ngati osintha. Chowonadi ndi chakuti wolemba "wopumira pang'onopang'ono" mwiniwake adadwala matenda a shuga.

Posagwirizana ndi zomwe madokotala amati matenda osokoneza bongo ndi osachiritsika, adayamba kupeza njira. chotsani matenda ashuga.

Pa mtima wa antideabitic njira zopumira zopumira mabodza lingaliro lakuti chifukwa chophwanya kaphatikizidwe ndi katemera wa insulin m'magazi ndi kupuma kosayenera.

Kenako, zimabweretsa mfundo yoti maselo a kapamba amakumana ndi mpweya wa oxygen ndipo sangathe kugwira ntchito moyenera - kupanga mahomoni omwe amayang'anira glucose .

Chifukwa chake, matenda a shuga amawonekera m'magawo oyamba a chitukuko, pamene ambiri samvera chidwi ndi zomwe zimawonetsedwa pang'ono.

Matenda oopsa a matenda ashuga, malinga ndi mtundu womwe wafotokozedwawu, ndi omwe amayamba chifukwa chamankhwala osayenera kapena kusowa kwake.

Kuchita masewera olimbitsa thupi kupuma molingana ndi njira ya J. Vilunas sikutanthauza zochitika zapadera.

Zochita zolimbitsa thupi kupuma kwambiri motsutsana ndi matenda a shuga zitha kuchitika mu malo aliwonse komanso, kulikonse, malo aliwonse oyenera kugwira ntchitoyi.

Ndi pakamwa pokhapokha kamene kamagwiritsidwa ntchito kupuma.

Kutulutsa.

Imayenera kukhala yosasalala komanso yosalala, ngati kuti mukuyesa kuziziritsa tiyi wotentha wothiriridwa pamwamba mu sosayo osakhetsa. Kutalika kwa mpweya wokhala m'mimba kumayenera kukhala chimodzimodzi pakanthawi.

M'mabuku ake, a J. Vilunas adalangiza kuti "nthawi ina galimoto, magalimoto awiri, magalimoto atatu" m'maganizo poyambira makalasi. Izi zimachitika pofuna kupitiliza kupumira. Pambuyo pake, thupi lidzazolowera ndipo kufunika kwa sewerolo kudzazilala zokha.

Inhale.

Amatha kukhala osiyana. Mutha kugwiritsa ntchito mitundu yambiri ya mpweya. Kuyamba kumveka bwino ndikamatsanzira.

Tsegulani pakamwa panu pang'ono ndikupumira pang'ono, ngati kuti mukumeza mpweya ndi mawu "k".

Mpweya wosaya yakhala ndi theka la mphindikati ndipo ndi yachiwiri kudzoza.

Kupuma pang'ono, 1 yachiwiri - mtundu wachitatu.

Zonse mitundu ya mpweya wopweteketsa mtima wotsutsana ndi matenda a shugatikulimbikitsidwa kuphunzirira bwino.

Kuchita bwino kwamakalasi kumadalira kuphedwa koyenera.

Nthawi yolimbikitsidwa yamasukulu ndi mphindi 2-3 6 mpaka 6 patsiku.

Ngati zovuta zamitundu mitundu zikuwoneka, nthawi yamakalasi iyenera kuchepetsedwa kapena kuyimitsidwa kwathunthu.

Zotsatira zamakalasi ndi njira yopumira yolimbana ndi matenda a shuga limachitika kwa miyezi 2-3 ndi akuwonetsa mu mawonekedwe a glycemia, kutha kwa mkhalidwe wokhumudwitsa ndi kukonza bwino pakati paumoyo.

Kuphatikiza pa chithandizo komanso kupewa matenda ashuga, pamwambapa ntchito zolimbitsa thupiNdikulimbikitsidwa kuti kunenepa kwambiri, kunenepa kwambiri komanso kusinthanso thupi. lofalitsidwa ndi econet.ru

Kodi mumakonda nkhaniyo? Kenako tithandizireni kanikiza:

Zamkatimu

• Lonjezo Moyo wopanda mankhwala
• Gawo I Njira zachilengedwe zaumoyo ndi njira zomwe amagwiritsa ntchito

Chigawo choyambirira cha bukulo Kuchepetsa kupuma kumachiritsa matenda mwezi umodzi (Yu. G. Vilunas, 2010) choperekedwa ndi bwenzi lathu lamabuku - kampani ya malita.

Gawo I Njira zachilengedwe zaumoyo ndi njira zomwe amagwiritsa ntchito

Mutu 1 Kupumira koyenera ndiye gawo lalikulu la thanzi.

Mwanjira yake yayikulu, kupuma kumaganiziridwa ndi mankhwala pazinthu ziwiri. Choyamba, ziwalo zopumira ndizoyenera, kapangidwe kake, zinthu zonse (mapapu, ndi zina) zomwe zimapereka njirayi zidaphunziridwa mosamala. Gawo lachiwirili linali lokhudzana ndi kusanthula kwa kayendedwe ka thupi kamene kamaperekera mpweya kuchokera ku mapapu kupita ku kayendetsedwe kazinthu, kenako kumaselo a ziwalo, komanso kuchotsedwa kwa kaboni dayokisi kuchokera m'thupi pambuyo pa kupangika kwa metabolic.

Popeza mbali zonse ziwiri za kupuma izi zidaphunziridwa bwino, zikuwoneka kuti mbali iyi ya moyo silingakhalenso ndi chidwi, zonse zinali zowoneka bwino kapena zowonekera apa. Ndipo mwadzidzidzi "dambo" lokhazikika ili lidayamba kugwa mwamphamvu.

Mwala woyamba adaponyedwa ndi pulofesa K.P. Buteyko. Chifukwa cha kafukufuku wambiri wa labotale, adazindikira kuti njira yobweretsera mpweya m'maselo a ziwalo sizophweka monga momwe zimawonekera kawirikawiri kwa ofufuza. Zakuti mpweya kuchokera m'mapapu unalowa m'zigawo zamagazi sizitanthauza kuti zidzaperekedwa ndi hemoglobin ku ziwalo zonse, minofu ndi machitidwe ena a thupi kudzera m'magazi abwinobwino popanda mavuto.

Kupambana kwa njirayi, ndikutembenukira, kumadalira mwachindunji pakati pa mpweya ndi mpweya wa kaboni womwe wakula m'thupi pakadali pano. Gawo labwino kwambiri lidapezekanso momwe mpweya umasiyanitsidwa ndi hemoglobin ndikulowa mu cell popanda choletsa: kaboni dayokisi ayenera kukhala wowonjezera katatu kuposa mpweya.

Ngati izi zikuphwanyidwa, mamolekyulu a okosijeni amamangidwa kwambiri ku hemoglobin ya magazi, sangathe kuthana ndi kulumikizana kolimba kwambiri ndikulowa mu cell. Zotsatira zake, chodabwitsa cha kufa ndi mpweya wa okosijeni chimachitika, pamene ziwalo zilibe mpweya zomwe zimafunikira kuti zizigwira bwino ntchito. Ndipo izi zitha kukhala chifukwa chakuwonongeka kwakukulu mu ntchito ziwalo zonse ziwirizi ndi ziwalo zonse kwathunthu. Komanso, kuphwanya koteroko kumatha kuchitika ngati pali mpweya wokwanira wokwanira m'thupi.

Chifukwa chake, sikokwanira kungopumira mpweya. Likukhalira kuti munthu ayenera kutulutsa mpweya kuti mpweya usangolowa m'mapapu ndi machitidwe, koma umalowa mwachindunji m'maselo a ziwalo: thanzi lanu limatengera izi. Ndipo pazofunikira izi phunzirani kupuma bwino, sizomwe zimafunikira, osati momwe zidzakhalire, "kupomoka" kwa oksijeni m'thupi popanda phindu.

Kwa K.P. Buteyko mwiniwake, zinali zowonekeratu kuti pakupezeka kwake kunali mwayi wopeza matenda osiyanasiyana. Kupatula apo, ngati nkotheka kuchotsa zosokoneza pakubweza kwa oksijeni ziwalo, ndiye kuti mwayi wowonjezereka utha kuonekanso ponse pothandiza odwala komanso kupewa. Makina opumira omwe adakhazikitsa amayenera kuthetsa vutoli.

Ndipo ngakhale zomwe K.P. Buteyko adachita kuti apezeke ofunika kwambiri, komabe, sizothandizidwa ndi mankhwala ovomerezeka.Kuphatikiza apo, izi sizinangoyamikiridwa, koma wolemba yekha (monga momwe zimakhalira ku Russia) adazunzidwa kwambiri - makamaka chifukwa adalankhula za kuthekera kochiza matenda ambiri popanda kugwiritsa ntchito machitidwe ake kupuma.

K. P. Buteyko adatcha dongosolo lake la kupuma ngati "kupumula kwapang'onopang'ono" (VLGD). Lingaliro lalikulu la wolemba linali kuyesa kuwongolera kuchuluka kwa mpweya ndi mpweya m'thupi mwa anthu 3: 1 pogwiritsa ntchito VLDG. Kuti izi zitheke, odwala adapemphedwa kuti apume mopanda kupumira, mopanda kupuma, motero amapanga mpweya wambiri (womwe umapangidwa munthawi ya metabolic) mthupi poyerekeza ndi mpweya wochepa womwe umalandiridwa panthawi yopuma.

Mankhwala odziwika kwazaka 35 sanazindikire kupuma komwe kunapangidwa ndi K.P. Buteyko, ngakhale kupuma kumeneku kunathandizadi odwala komwe mankhwalawo analibe mphamvu. Ndipo chakumayambiriro kwa zaka makumi asanu ndi anayi zanthawi ya demokalase yomwe idayamba mdziko muno, zoletsa zonse zidachotsedwa ndipo "kupuma podutsanso Buteyko" adaloledwa kuvomerezeka.

Komabe, kumvetsetsa kwathunthu tanthauzo lonse la zopereka zomwe KP Buteyko adapanga popanga mankhwala amakono zidatheka pokhapokha pakutsegulira kwa kupuma kovuta.

Chowonadi ndichakuti malinga ndi mankhwala omwe ali ovomerezeka ndizosatheka kumvetsetsa ndikufotokozera chifukwa chake, pakupuma kopumira, kusintha kotereku kumachitika mwanjira ya mphindi (kupanikizika kwawonjezera, kupweteka kumatha. Koma izi zimamveka ngati tilingalira kuti kusisita ndi njira yabwino kwambiri yopatsidwa ndi munthu ndi chilengedwe, yopangidwa kuti ipange mulingo woyenera wa kaboni dayokisaidi ndi mpweya pazowerengera 3: 1. Munthu akayamba kupuma movutikira, nthawi yomweyo amachotsa zopinga zonse kutengera mpweya m'maselo a ziwalo, ndikuyambitsa metabolism ndikuwathandiza mwachangu popanda mankhwala, potero amazindikira lingaliro la K.P. Buteyko.

Njira yopumira iyi imayendetsedwa ndi thupi lokha pakulira. Imasinthasintha mwachangu momwe munthu alili, imachepetsa nkhawa, komanso imachepetsa. Anthu azindikira izi kwanthawi yayitali (chifukwa chake langizo: "lira - imva bwino"). Makina olira adalipo kuyambira munthu woyamba padziko lapansi kuwonekera. Komabe, palibe amene anatha kufotokoza chinsinsi cha zotsatira zoyipa za kulira.

Kutseguka kwa mpweya wopumira kunayankha yankho loyamba. Zonse zimakhudza kupuma komwe kumawonekera mukalira:

a) mpweya ndi mpweya wotuluka mkamwa zimachitika kokha pakamwa,

b) kutulutsa kotalikirapo kuposa kupumira.

Kunena, ndiye kuti ndi kunja: zidapezeka ndi ine ndikupanga njira yopumira.

Mbali yamkati, ndiye kuti mafotokozedwe a machitidwe omwe amapezeka panthawi yogwirira ntchito, adakwaniritsidwa ndi K.P. Buteyko pakupezeka kwake.

Chifukwa cha kuphatikiza kwa zinthu ziwiri izi, njira yopumira mwasayansi yothandiza kwambiri kuposa kale. Mbali yake yayikulu ndikusiyanitsa ndikuti imalowa mu thupi ndi chilengedwe palokha, ndipo osapangidwa ndi munthu, monga zida zina zonse zopumira (yogis kupuma, qigong, rebirthing, etc.).

Dongosolo la kupuma kwa Buteyko linapangidwanso. Posadziwa kuti chilengedwe chinapereka kale yankho lavutoli, K. P. Buteyko adayamba "kubwezeretsa gudumu". Adayamba kupanga kupuma, kenako ndikuyamba kusintha kupumira mkati ndi kunja kwake. Ichi ndichifukwa chake, pochita, kugwiritsa ntchito kupuma kwake komwe akufuna, limodzi ndi zotsatira zabwino, nthawi zambiri kumapereka zolephera komanso kungakulitse mkhalidwe wa wodwala. Ichi ndi chifukwa chachikulu chomwe "kupuma kwa Buteyko" sikunakhale mpweya wa mamiliyoni, ngakhale anthu amafunikira.

Titha kunena molimba mtima kuti ndiye mpweya wopatsa mphamvu womwe umafunidwa kuti uzikhala mwaulere ngati mpweya wokhawo wabwino womwe tidapatsidwa ndi chilengedwe palokha.

Chifukwa chiyani anthu ambiri amapuma molakwika

Kuchokera pakuwona zamankhwala amakono, anthu onse amapuma mofananamo, ndiko kuti, amapumira molondola, kupatula, zowawa zamtundu wina wobadwa nawo. Mapeto ake mwachiwonekere amatsatira malinga ndi lingaliro la madokotala pazomwe amapuma, zomwe tafotokozazi.

Komabe, kupezedwa komwe K.P. Buteyko adatsegula ndikutsegulira kwa kupuma kwapadera kunasintha kwambiri pakumvetsetsa kumeneku komwe kumavomerezedwa mpaka pano. Zinadziwika kuti anthu amatha kupuma molondola ndi cholakwika, koposa apo, anthu onse amapuma mosiyanasiyana. Kupuma kokhako kumatha kuonedwa kuti ndi kolondola, momwe thupi limakhazikika ndi mpweya wabwino ndi mpweya m'magawo atatu 3: 1. Ndi mpweya wokhawo womwe umasinthanitsa mpweya wonse womwe mumayamwa, popanda mavuto, umalowa m'maselo a ziwalo ndi minofu, ndikupereka kagayidwe kazabwino kwambiri komanso kuchuluka kwa thanzi.

Monga chizolowezi chopumira chopumira chikusonyezera, kuti muwonetsetse zotsatira zabwino, mpweya wokhala pakamwa uyenera kukhala wautali kuposa kupumira. Chifukwa chake Kutuluka mkamwa kwa nthawi yayitali ndi chinthu chofunikira kuti munthu apume movomerezekakuperekera mafuta osinthika kwambiri.

Koma, ambiri adzatero, chifukwa munthu ayenera kupuma ndi kupumira kudzera mu mphuno yake. Monga momwe madotolo amagogomezera, pakupuma kudzera pamphuno, mpweya umatsukidwa ndi fumbi, kumawotha ndikulowa m'thupi kukhala bwino. Ngakhale yogis ija idati: "Ngati mupumira ndi pakamwa panu, ndiye idyani ndi mphuno yanu," potero zikuwonetsa kuti mphuno imapangidwa kuti ipume, komanso pakamwa pakudya.

Komabe, timakumana ndi chododometsa chomveka bwino: wodwala akayamba kupuma ndi pakamwa pake kwinaku akupuma modandaula, mkhalidwe wake umayamba bwino (kuthamanga kwa magazi ake kumachepa, kupweteka kwa mutu komanso kupwetekedwa mtima kumachoka, ndi zina zotere). Koma akasinthanso kupuma kwammphuno, vuto lake limakulanso (kupanikizika kumatha kuwonjezereka, kupweteketsa mutu ndikumveka, etc.). Ndipo popeza zochitika ngati izi ndizodziwika kwa onse, kupatula, anthu omwe ali ndi matenda amtundu wina, lingaliro limadziwikitsa lokha: odwala onse amapuma molakwika.

Mapeto ake amathandiziridwa ndi izi. Anthu athanzi sangaphunzire kupuma movutikira, popeza satha kutulutsa mpweya pakamwa kotsatizana, zimakhala zosasangalatsa. Nthawi yomweyo, odwala amatha kupuma kwa nthawi yayitali (mpaka theka la ola, ola limodzi kapena kupitilira apo), kulandira zotsatira zabwino zokhazokha.

Nditawona izi zaka zambiri, ndidakhala ndikufotokoza izi.

Kupuma molondola, kumapereka thupi mosinthana ndi mpweya 3: 1, mpweya wammphuno uyenera kukhala wautali kuposa kudzoza. Mwa anthu omwe amabadwa ndi minofu yolimba yam'mapapu, mpweya wabwino kwambiri umaperekedwa ndi thupi lokha, chifukwa chodzilamulira. Chifukwa chake, njira zonse za metabolic zimachitika moyenera mu zinthu zawo, zimasiyanitsidwa ndi thanzi labwino kuyambira nthawi ya ubwana, ali pafupi osadwala, amakhala nthawi yayitali.

Komabe, anthu ambiri amabadwa kale ndi mawonekedwe ofooka am'mapapo, motero mpweya wawo wam'mphuno siolondola (wafupikitsa kuposa kudzoza). Zotsatira zake, kagayidwe kake kamatupa nthawi zonse, nthawi zambiri amadwala (kuyambira ubwana), amatenga matenda osiyanasiyana, matenda a mtima, stroko, ndipo nthawi yawo yamoyo ndi yochepa kwambiri.

Koma anthuwa atha kudzithandiza okha poyambira kutulutsa mpweya wautali, osati ndi mphuno zawo, koma ndi kamwa. Osangoukakamiza, monga momwe mungafunire, koma monga mwa njira yopumira, pogwiritsa ntchito njira yomwe inandipangira. Pankhaniyi, odwala onse amatha kuchira msanga popanda mankhwala. Izi ndizomwe zidandichitikira komanso masauzande ambiri a odwala ena omwe amakhalanso ndi thanzi.

Ngati munthu akudwala, ndiye kuti akupuma molakwika, ndiye munthu wathanzi yekha amene amapuma molondola. Zotsatira zake, kuthekera kwachidziwitso chokwanira kwa anthu onse kukuzindikirika. Wowerenga, ndikuganiza, adazindikira kale momwe angachitire izi: muyenera kuphunzitsa anthu kupuma.

Chiwerengero cha odwala chikuchulukirachulukira chaka ndi chaka, ndipoimfa ikuchulukirachulukira. Izi zikusonyeza kuwonjezeka kosalekeza kwa anthu omwe ali ndi kupuma kosayenera, komwe ma metabolism m'thupi amakhala opuwala pafupipafupi. Ndipo apa, mankhwala ovomerezeka ndi mankhwala ake alibenso mphamvu, monga zikuwonekera ndi kuchepa kwa chiwerengero cha anthu 800 zikwi.

Njira yokhayo yotumizira ndikusinthira ku kuphunzitsidwa mwamphamvu kupumula kolondola posachedwa.

Zowonadi, iyi siyokhayo mfundo. Sizofunikira m'mawu, koma machitidwe, kuti muthe kuthana ndi vuto lothana ndi umphawi womwe anthu ambiri amakhala. Kuperewera kwa zakudya m'thupi kumachepetsa thanzi, kumachepetsa thupi, minofu yonse, kuphatikiza minofu yam'mapapu, kufooketsa mpweya komanso kudziwa kupuma kosayenera, kusokonekera kwa metabolic ndi matenda atsopano akulu.

Kupuma kolakwika kumatha kubadwa komanso kutengeka. Ana ambiri, obadwa osabereka, amapuma molakwika: Uku kupuma kwa makolo. Ngati makolo sapuma molondola, ndiye kuti ana awo nawonso akupumira molakwika. Izi zimakonzekereratu matenda awo mtsogolo, ndipo matendawa amatsimikiziridwa ndi lamulo lalikulu: komwe limakhala loonda - pomwe limasweka. Malo ofooka kwambiri mthupi nthawi zambiri amatsimikizidwa ndi matenda omwe makolo anali kudwala nawo (ngakhale kuti cholowa sichikakamizidwa, zana limodzi). Chachikulu ndikuti minofu yofooka ya m'mapapo, kupuma kosayenera, zovuta zogwirizana ndi metabolic metabolism komanso chiyembekezo cha matenda osiyanasiyana zimatengedwa.

Komabe, kupuma kosayenera kungapezeke.

Nthawi zambiri ndimafikiridwa ndi anthu omwe asanakwanitse zaka 50, omwe sanakumanepo ndi mavuto ena azaumoyo. Ndipo mwadzidzidzi mkhalidwe wawo umakulirakulira: kupsinjika kumakula kwambiri, mutu ndi mtima zimayamba kupweteka, iwo amayamba. Ichi ndi chitsanzo chabwino cha kupuma molakwika. Cholinga chake apa ndi chimodzi, chambiri: chifukwa cha zovuta za moyo, zovuta, kuchuluka kwa zachuma, kuperewera kwa zakudya m'thupi ndi zina, kufooka kwakukulu kwa minofu yam'mapapo kunachitika, kupumira kunakhala kochepa kwambiri kuposa kupumira, njira za metabolic zinasokonekera.

Popanda kumvetsetsa bwino zomwe zimayambitsa izi, madokotala, monga nthawi zonse, akumamatira mankhwala. Koma potero samangothandiza wodwalayo, koma amangoonjezera vuto lakelo.

Ndipereka chitsanzo chimodzi.

Mwamuna wina adandiimbira foni ndikunena nkhaniyi. Tsopano ali ndi zaka 56. Mpaka posachedwa kwambiri, amadziona ngati munthu wathanzi kwathunthu, samakonda kupita kwa madokotala. Komabe, pafupifupi miyezi isanu yapitayo, anali ndi kupuma movutikira, adayamba kubowoka ndikupuma, makamaka poyenda.

Mwamunayo adakakamizidwa kuti akaonane ndi dokotala pachipatala chake, adamupangira mankhwala. Koma sizinathandize, mmalo mwake, wodwalayo adayamba kutsamwa kwambiri. Wina adamulangiza kuti akafunse kwa dotolo wina, yemwe adachotsa pomwepo mankhwala akale ndikupanga watsopano, monga adati, "othandiza". Komabe, zinthu sizinachite bwino konse. Nkhaniyi idabwerezedwanso ndi dokotala wachitatu: mankhwala "atsopano" omwe sanathetse vutoli.

Pomaliza, adotolo omwe adakhalapo adasonkhana kuti adzifunse ndipo adapereka chiganizo chotsatirachi: wodwalayo ali ndi ntchito yosokoneza ya malo opumira mu ubongo. Malangizo: muyenera kupanga craniotomy ndikuyesera kukonza china chake pamenepo. Opaleshoni idakonzedwa kale, koma wodwalayo adamuwopa kwambiri ndipo, ataphunzira kupumira movutikira, adatembenukira kwa ine. Tsiku lomwelo, mothandizidwa ndi kupuma movutikira, adasintha matendawo.

Izi zikuwonetsa kuchuluka kwa mankhwala amakono omwe akutayika chifukwa chosadziwa njira zachilengedwe zakuchiritsira.Ichi ndi chimodzi mwazifukwa zazikulu zochepetsera kuthandizira kwa odwala ndikuwonjezera kufa.

Koma ndizosangalatsa kwambiri: madokotala samalimbikira chidziwitso chatsopano, mwachidziwikire, amalingalira kuti mawu omaliza a sayansi ndi omwe amadziwika zaka 30 mpaka 40 zapitazo. Chifukwa chake chosasinthika poyang'ana koyamba za Conservatism, kusafuna kuvomereza malingaliro atsopano. Pamene odwala mothandizidwa kupuma movutikira amachepetsa mtima ndi mutu. Nthawi yomweyo, dokotala wotere amakana kuwerenga buku lililonse, ndipo koposa - kuyesa njira yoyenera.

Kusungidwa koteroko ndi kukhudzika kwa ogwira ntchito zamankhwala ndiokwera mtengo kwa sayansi komanso gulu.

Panopa ndizovuta kupeza munthu wathanzi. Ambiri mwa anthuwa ndi odwala. Komanso, izi ndi zowona kwa onse azaka zamagulu onse.

Ngakhale pakati pa achinyamata, momwe kuchuluka kwa anthu athanzi kuyenera kukhala okwera kwambiri, momwe zinthu ziliri chimodzimodzi: asitikali amalira - sangasankhe ngakhale ochepetsetsa kwambiri m'gulu lankhondo. Ndikofunikira kutsindika: odwala onsewa akupumira molakwika.

Chomwe chikugogomezera kwambiri thanzi la anthu chimachitika ndi madokotala pamankhwala. Njira yothandiza kwambiri yochira, m'malingaliro awo, ndikugwiritsa ntchito mankhwala ochulukirapo. Koma iyi ndiye njira yachinyengo kwambiri yomwe mungabwere nayo.

Ndipo chinthu ndichakuti mankhwalawa samachiritsa chilichonse. Mankhwala amatha kuthandizira kwakanthawi, kudwalitsa wodwalayo, kuchepetsa ululu, kutsika magazi, ndi zina zotere. Komabe, zotsatira za mankhwalawa zikatha, kupweteka komanso kuthamanga kwa magazi kumawonekeranso, komanso ndi zaka - pafupipafupi. Kenako madotolo alibe lingaliro koma kungopereka mankhwala ena ochulukirapo, ndipo muyenera kuwamwa kawirikawiri. Koma izi ndizosathandiza: matenda amakhala osachiritsika, omwe madokotala amauza wodwalayo.

Izi zimathetsa mankhwalawa. Zaka 10 zomalizira za moyo, wodwalayo akupitiliza kumwa mankhwala ochulukirachulukira. Popanda mankhwala, sangathenso kuthandizira, matendawo, matenda ake a mtima, kulumala, khungu, kudula miyendo ndizotheka. , azimayi - 65).

Zomwe zikuchitika muchipatala.

Mankhwala sangalole kufa

Koma sangathe kumuthandiza kukhala wathanzi.

Madokotala amatichitira moyo wathu wonse

Cholinga cha izi ndi

Zomwe, kuthamangira kutithandiza,

Madokotala amangochitira chizindikiro,

Koma osati zomwe zimayambitsa matendawa.

Kuti timvetsetse ngati mankhwala amafunikira kuti tikhale ndi thanzi, tiyeni titchule mwachidule zomwe zinachitika m'mbuyomu.

Chirengedwe, polenga munthu, sichidalira mankhwala aliwonse, koposa pamenepo sichidawerengere zamapangidwe amakono. Anayala njira zonse zodzilamulira mthupi la munthu, mothandizidwa ndi zomwe zimatheka kuti akhale wathanzi: kupumira kwambiri, kupumula, kupumula usiku, ndi ena ambiri.

Anthu, pokhala gawo lachilengedwe la Chirengedwe, pogwiritsa ntchito njira zonse zochiritsira pamlingo wachibadwa, adalandira zotsatirapo zabwino. Mwachitsanzo, munthu amafuna kupuma movutikira - adapumira motero, amafuna kudzipukusa - adadzipukusa, ndiye kuti, adadzilimbitsa, adafuna kutuluka - yawered, sneered - sneeze, etc. Mwa kuyankhula kwina, munthu mosavuta komanso mwachangu amakwaniritsa zosowa zonse zachilengedwe zamthupi komanso adasamalira thanzi lake (m'chilengedwe, monga mukudziwa, palibe misonkhano).

Koma ndi chitukuko cha anthu komanso chitukuko, misonkhano ngati imeneyi idayamba kuoneka. Chakhala chonyansa pagulu la anthu kutulutsa, kukanda, kufinya, kutambasulira, kupuma pakamwa, kufuula kwambiri, kubuula, ndi zina zambiri.

Koma zonsezi ndi njira zochiritsira zoperekedwa kwa munthu ndi Chirengedwe, ndipo pokhapokha ngati azigwiritsa ntchito ndi zomwe zimapangitsa munthu kukhala ndi moyo wautali popanda kudwala. Munthu atakhazikitsa malamulo a "ulemu wabwino", "ulemu", munthu wakhalidwe labwino, munthu amadzilekanitsa ndi njira zachilengedwe zachilengedwe, kenako, zinayamba kupweteka. Ndipo atayamba kudwala, anayamba kufunafuna mankhwala: asanakhale zitsamba, tsopano ndi umagwirira.

Komabe, mokulira, mankhwala ndi osafunikira kwenikweni kwa munthu. Kuphatikiza apo, mankhwalawa amatsutsana mwachindunji ndi umunthu wa iyemwini, m'thupi momwe muli chilichonse chofunikira kuti pakhale chisamaliro chathanzi pafupipafupi. Kuti muchite izi, muyenera kungoyambanso kugwiritsa ntchito njira zaumoyo zomwe tidapatsidwapo kale ndi Chirengedwe, kuyiwalika ndi munthu kwa zaka masauzande angapo, ndipo tsopano zidayambidwanso. Ndapanga njira zakugwiritsira ntchito njira zonsezi, zomwe zimapangitsa kuti zikhale zosavuta komanso zochulukirapo kuzigwiritsa ntchito pothandiza anthu onse.

Amadziwika kuti anthu athanzi, ndiye kuti, anthu omwe amapuma movomerezeka, safuna mankhwala. Izi ndizomveka, chifukwa mumachitidwe awo owongolera thupi limasinthasintha zochita za metabolic ndikukhalanso athanzi.

Pankhaniyi, zikuwonekeratu kuti odwala amatha kusiya mankhwala mosavuta ngati iwonso ayamba kuyendetsa kagayidwe kachakudya, ataphunzira kupumira. Komanso, mankhwala ndi osathandiza kwa odwala onse, chifukwa samachiritsa matenda a metabolic mthupi, samachiritsa matenda athu, koma ayendetseni mkatimo, zomwe zimapangitsa kuti vutoli likhala lovuta komanso, kenako, losapindulitsa.

Zadziwika kwa nthawi yayitali: vuto lalikulu likakhala kuti limakhazikika pamudzi, nthawi zonse pamakhala anthu omwe amawathetsa ndipo potero amawongolera njira yopitilira patsogolo. Izi zachitika mobwerezabwereza m'mbiri ya chitukuko.

Ndipo sizodabwitsa kuti kuthetsa chida chofunikira kwambiri chachuma - kupulumutsa munthu ndi umunthu ku zowonongeka zamankhwala osokoneza bongo - pafupifupi munthawi yomweyo anthu awiri adawonekera. Tsopano kuli kwa anthu, omwe ayenera kudziwa momwe angagwiritsire ntchito bwino zomwe apezazi.

Kupuma pofinya ndiye mankhwala abwino kwambiri

Kupezeka kwa kupuma movutikira komanso kuchira msanga kwa matenda osiyanasiyana popanda mankhwala kumatsimikizira lingaliro lalikulu, lomwe ndidatchula pamwambapa: Mankhwala samachiza matenda.

Kenako funso limadzuka: ndiye kuti machiritso a ziwalo matenda?

Kuti mupeze yankho lolondola, muyenera kumvetsetsa zomwe zimachitika mthupi mukagwiritsanso ntchito kupumira.

Munthu akapuma molakwika (kutanthauza kuti mpweya ndi mphuno yake ndi wafupikitsa kuposa mpweya wambiri), mpweya wosalakwika umapezeka mthupi. Ndikukumbukira kuti, malinga ndi Buteyko, kusinthana kwa gasi woyenera, kuchuluka kwa mpweya ndi mpweya wabwino kuyenera kukhala pazaku 3: 1. Pokhapokha ngati mafuta asinthika kwambiri, mpweya umatha kupatukana ndi hemoglobin ndikusamutsira m'maselo a ziwalo, pambuyo pake amapeza mwayi wotenga magazi onse omwe amafunikira (shuga, mafuta, mapuloteni, michere, mavitamini, ndi zina zambiri). Izi ndizomveka, chifukwa mpweya ndi wofunikira pakukhazikitsa njira za kagayidwe kachakudya, njira yokhazikika yomwe imathandizira ziwalo zonse komanso thupi lonse bwino.

Kupuma kolakwika, mpweya umalumikizidwa kwambiri ndi hemoglobin m'malo osinthana ndi mpweya wosayenera, sungathe kudzipatula ku hemoglobin ndikulowa m'maselo a ziwalo. Popanda mpweya, maselo a ziwalo, monga, sangatenge chakudya chomwe amafunikira kuti azigwira bwino magazi, sakwaniritsa ntchito zawo, amadwala. Chifukwa chake, zikuwonekeratu kuti mkhalidwe wa thanzi labwino ndikutuluka kwa kayendedwe ka metabolic m'njira yoyenera, ndipo chomwe chimayambitsa matendawa ndikuphwanya njira za metabolic chifukwa chopuma bwino.Mankhwalawo pawokha samapatsa ziwalozo mpweya kapena zakudya. Mankhwala ndi mankhwala enaake omwe amalowetsedwa m'thupi.

Ndikofunikira kutsindika: pamene wodwalayo ayamba kupuma molondola, ndiye kuti mpweya ndi chakudya zimalowa nthawi yomweyo ziwalo zonse ndi minofu, ndikuchiritsa onse nthawi yomweyo ndikuwongolera kagayidwe kake mthupi lonse. Ponena za mankhwala, chiwalo chilichonse chili ndi mankhwala ake, motero masauzande a mankhwala amafunikira. Ma kilogalamu a mankhwala omwe wodwala amatenga kwa moyo wake, ndiye kuti samachiritsa, koma pang'onopang'ono amachepetsa thanzi (mankhwala othandizira pa chiwalo chimodzi amathanso kuwononga ziwalo zina nthawi yomweyo). Kuphatikiza apo, palibe mankhwala amodzi omwe angagwirizanitse kagayidwe m'thupi lonse.

Ndipereka chitsanzo. Wodwala ali ndi mtima. Mavuto aliwonse kuchokera kumbali ya mankhwala achilengedwe ndi chizindikiro chakuti thupi sililandira zakudya, sililandira mpweya chifukwa chopuma moyenerera. Moyenerera, mpweya umakhala m'magazi, koma ngati kusinthana kwa gasi kosayenera, kumalumikizidwa kwambiri ndi hemoglobin, sangathe kudzipatula ndikulowa m'maselo a mtima. Zotsatira zake, kulephera kwa magetsi kunachitika, zomwe zimadziwika ndi zomwe zimadziwika ndi mtima.

Wodwalayo amayamba kupuma movutikira (kupanga kupuma kwa nthawi yayitali), kusinthana kwa mpweya komweko (3: 1) nthawi yomweyo amapanga dongosolo lamagazi, kulumikizana kwa ma molekyulu a okosijeni omwe ali ndi hemoglobin amayamba kufooka, ndipo mpweya umalowa m'maselo onse a minyewa ya mtima. Talandira oxygen, minyewa ya mtima imayamba kutenga magazi omwe amafunikira (shuga, mafuta, mapuloteni, ndi zina), imasintha ntchito yake ndikusiya kupereka chizindikiro chowawa.

Chifukwa chake, wodwalayo amachepetsa ululu wamtima mwa kusintha kagayidwe kazinthuzo (mwa njira, popeza thupi ndi dongosolo limodzi, ndiye kuti ndendende njira zomwezi zimachitikira munthawi imodzimodzi ziwalo zonse zamthupi ndi machitidwe a thupi. Monga mukuwonera, palibe mankhwala omwe amafunikira.

Kodi madokotala akutani? Malinga ndi malingaliro awo, wodwalayo amatenga chitsimikizo kapena nitroglycerin, zomwe zimayambitsa kukulitsa kwamitsempha yamagazi. Tsopano magazi ndi okosijeni ochulukirapo omwe anali momwemo zinayamba kuyandikira kwa minofu ya mtima, gawo lomwe lingakhale mu ligament yaulere ndi hemoglobin.

Mpweya womwe ungoyambitsidwa kumenewo umalowanso m'misempha yamtima, umathandizira kuti ntchito yake ikhale yathanzi ndi kuthetsa ululu.

Zotsatira zake ndizabwino, koma kusiyana kwake ndikofunika.

Choyamba, kunali kofunikira kupanga mankhwala kukonzekera, ndikuvulaza ziwalo zina, zomwe zikutanthauza thupi lonse.

Kachiwiri, gawo limodzi lokha lidasinthidwa kukhala lachilendo (kusintha kotereku sikudakhudze ziwalo zina).

Chachitatu, kusintha kwachilengedwe kumeneku ndikosakhalitsa - chithandizo cha mankhwalawo chikangotha, mitsempha ya magazi imachepa, kuthamanga kwa magazi kupita ku minofu ya mtima kumacheperanso. Poterepa, vuto latsopano la mtima siliperekedwa.

Tikudziwa kale kuti thanzi limatsimikiziridwa ndi kuchuluka kwa matenda a metabolism, ndipo matenda amayamba chifukwa cha kusokonezeka kwa metabolic, motero Maganizo a mankhwala osokoneza bongo akusinthanso kwakukulu. Kusintha ziwalo, simuyenera mankhwala, koma matenda a metabolism kudzera kupuma koyenera. Malingaliro onsewa amathetsa malingaliro achikhalidwe chamakono chokhudza kupuma kwa anthu komanso za zomwe zimayambitsa matenda athu ndi njira zabwino zowachiritsira.

Muyenera kunena kuti pamatenda osiyanasiyana, monga matenda amtima (ischemia, angina pectoris, arrhythmia, atraya fibrillation), matenda oopsa komanso matenda oopsa, mphumu ya bronchial, impso, chiwindi, kapamba, zilonda zam'mimba komanso zam'mimba, osteochondrosis , matenda a periodontal, nyamakazi, chifuwa, khansa, chifuwa chachikulu, Edzi ndi ena ambiri atero chimodzi chomwe chimayambitsa matenda a metabolic motero Njira imodzi yodziwika bwino ndiyo kupukusira kagayidwe kanu ndi kupuma moyenerera.

Zikuwonekeratu kuti m'ndime iyi vuto la kuchiritsa matenda limakhala losavuta, komanso kwakukulu.

Zakuti izi sizinachitike m'dziko lina lililonse, ku Russia, sizinachitike mwangozi. Anthu aku Russia nthawi zonse amakhala akusiyanitsidwa ndi uzimu wapamwamba, philanthropy, cholinga chabwino chothana ndi mavuto amtundu wa anthu ofunika kwambiri padziko lapansi. Anthu aku Russia nthawi zonse amawona ntchito yawo yakale sikuti amangosunthira kumakhalidwe abwino, komanso kuwonetsa anthu ena onse njira zomangira gulu labwino, dziko labwino.

Njira yochitira ntchito yopumira

Mukamagwiritsa ntchito mpweya wopumira, zinthu zotsatirazi zimachitika: inhale - exhale - pumulani.

Kupuma konse ndi mpweya zimachitika kokha pakamwakupuma kwa mphuno sikumachotsedwa. Mpweya uyenera kutalika nthawi zonse kuposa mpweya..

Pakukhazikitsa kupuma movutikira, sikofunikira kukhala pakanthawi kochepa, kupuma kumatha kuchitika pamalo aliwonse (kunama, kukhala, kuyimirira, kuyenda), kulikonse komanso nthawi iliyonse (kupatula zosowa).

Njira yopumira yopumira imayang'aniridwa nthawi zonse ndi dongosolo lamanjenje lamkati, lomwe "limatembenuka" ndiku "zimitsa ". Zimachitika motere.

Kupumira», ngati kutulutsa mpweya ndikosavuta, popanda kukakamizidwa kapena chiwawa, - ichi ndi chizindikiro kuti ubongo "watembenuka" kupuma movutikira, chifukwa mpweya wambiri umatsekeka m'thupi. Mwanjira ina, imamangidwa kwambiri ku hemoglobin, singathe kudzipatula ndikulowa m'maselo a ziwalo pansi pazinthu zosinthana zosagwirizana ndi mpweya chifukwa cha kutayika kwakanthawi kwammphuno. Kuti mpweya ubwerere m'ziwalo ndi minofu, ndikofunikira kuti musapume, koma kupuma kwakanthawi ndi kamwa (ndikuletsedwa kuchita izi ndi mphuno - kupweteka, chizungulire zitha kuwoneka nthawi yomweyo).

Pakupumira kotere, mitundu yoyenera yosinthana ndi mpweya m'thupi (pomwe kaboni dioksidijeni umapitanso okosijeni katatu), kuphatikiza mpweya ndi hemoglobin kumafooka nthawi yomweyo, ndipo mpweya wonse umafulumira kulowa m'maselo onse. Metabolism imayendetsedwa nthawi yomweyo: atalandira mpweya wofunikira, ziwalo zimatenga nthawi yomweyo chakudya chomwe chimafuna kuchokera m'magazi (shuga, mafuta, mapuloteni, ndi zina), kubwezeretsa ntchito zawo, kuchiritsa, kuchiritsa.

Kuboola "», ngati kutulutsa mpweya ndi kovuta, ndi khama, ngati mukukankha mpweya kuti uchoke - ichi ndi chizindikiro kuti ubongo sunasinthebe, popeza mpweya sutseka.

Pankhaniyi, ndikofunikira kupitiliza kupuma kwammphuno, pomwe sipafunikanso kupumira pakamwa.

Mukamapuma, imodzi mwazinthu zitatuzi iyenera kutchulidwa kuti: "ha", "fu" kapena "fff". Phokoso ndilabwino kwa inu, momwe limakhalira losavuta komanso losavuta kutulutsira.

Malamulo otsatirawa akuyenera kutsatiridwa.

Phokoso loti "ha": mukatulutsa, pakamwa pakatseguka (chifukwa muyenera kuyika chala chanu pakamwa, ndipo pakamwa pakatseguka momwe ziyenera - mupeza njira yanu), exhale inaudibleNenani “ha” kwa inu.

Phokoso "fu": mukatulutsa, nenani kuti "y" (milomo yokhala ndi chubu, kukula kwa bowo kumatchulidwa motere: ikani chala chamkamwa pakamwa panu, ndiye musagwire chala chanu mwamphamvu, chifukwa milomo imakupinda kukhala chubu), nenani "y" nokha , Mpweya umadziwika.

Phokoso "fff": kuwomba mpweya kudzera pakung'ung'udza pakati pa milomo (ngati kupukusa tinthu tating'onoting'ono papepala), milomo siyifinya mwamphamvu, kutulutsa kuwala, kwaulere, simungathe kuyitcha kuti ikuphipha timamva mpweya wotuluka m'mphuno.

Mpweya womwe umapumira nthawi zonse umakhala wosalala, mosalekeza, mosalekeza, mofananirana, mwamphamvu imodzi, mwamphamvu yomweyo kuyambira pachiyambi cha mpweya mpaka kumapeto. Mpweya wonse wochokera m'mapapu sofunikira kuti utulutsidwe.

Kutalika kwa mpweya nthawi zonse kumakhala chimodzimodzi. Amatanthauziridwa motere: mkati mwa zotuluka, nenani mumtima mwanu kuti: "kamodzi galimoto, magalimoto awiri, magalimoto atatu."Zimatenga pafupifupi masekondi anayi. Osayesa kuwerengera masekondi, zimangokulowetsa kupuma. Osayang'ananso koloko. Pang'onopang'ono, ndikayamba kupuma movutikira, sipadzakhala chifukwa chofunikira kutchulira mawu am'mutu, monga luso lolingana nalo limakulitsidwa.

Ngati mpweya wotuluka nthawi zonse umakhala wofanana nthawi yayitali, ndiye kuti kudzoza kumatha kukhala kosiyana. Pali mitundu itatu yamapweya: kutsanzira mpweya (kapena zero kupuma) (masekondi 0), mpweya wosaya (Masekondi 0.5) kupuma pang'ono (1 sekondi).

Mitundu itatu iyi ya mpweya imafanana mitundu itatu ya kupumira.

1. Kutsitsa (zero) kupumaPomwe mpweya wotuluka kunja kumapita m'mapapu.

2. Kupuma kosapumirampweya ukalowa m'mapapo, koma ochulukirapo.

3. Kupuma mwapang'onopang'ono: mpweya wokwanira ndi wokwanira umalowa m'mapapu.

Pophunzitsa kusisima, mutha kugwiritsa ntchito kalilole kuwona malo pakamwa ndi milomo mukamapuma ndi kupuma kuti mufotokozere mwachangu.

Yambani ndikulingirira mpweya. Kudziyerekeza ndi mawonekedwe odzoza; mpweya suyenera kulowa m'mapapu. M'malo mwake, mukuyenera kumvetsetsa kuti mpweya wakhala mkamwa mwanu.

Kulinganiza kumachitika motere. Choyamba muyenera kuti mutsegule pakamwa panu, kenako nenani mawu oti "k" ngati mukupumira. Mukati "k", mudzazindikira kuti lilime limakanikizidwa kuthambo ndipo sililola kuti mpweya ulowe m'mapapu, ndiye kuti, mpweya umangokhala pakamwa. Chifukwa chake, kuyerekezera kumachitika molondola.

Mukamayerekezera zolakwitsa zotsatirazi ndizotheka.

Mukatsegula pakamwa panu, mumapumira mwadala, kenako ndikuyankhula mawu akuti "k".

• Munapanga mawu oti "k" osati pakupumira, koma chifukwa cha mpweya.

Munapanga mawu "k" kwambiri komanso mwamphamvu.

• Mwasintha mawu oti "k" kukhala mawu akuti "x".

• Mutatulutsa mawu oti "k", mumapumira mwadala.

Chidziwitso: ngati simungathe kuphunzira momwe mungapangire ndi "k", mutha kugwiritsa ntchito njira ina - mawu a "ha". Tsegulani pakamwa panu pang'ono, kenako pumani pang'ono pakuwa mawu akuti "ha" (ofookerako). Zikatero, mpweya pang'ono, tidzagwera m'mapapu, koma umakhala wochepa kwambiri osatsogolera pazotsatira zoyipa.

Mukaphunzira momwe mungayerekezere kupuma, pitirizani kutulutsa. Pakutulutsa mpweya, mutha kugwiritsa ntchito mawu aliwonse atatu otanthauza ("ha", "fu" kapena "fff"), koma ndibwino kuyamba ndi mawu osokosera akuti "ha".

Kutulutsa mawu oti "ha"

Kuti muchepetse mpweya wokwanira kuti "ha" muyenera kutsegula pakamwa panu kwambiri. Ikani chala chanu pakamwa panu ndi kutsegula pakamwa panu momwe mungathere. Bowo liyenera kukhala lozungulira, pakamwa lotseguka momwe mungathere (koma liyenera kukhala lotakasuka), ngati mukumva kuti minofu pakamwa panu imakhazikika, ndiye kuti pakamwa panu pakatseguka molondola.

Chifukwa chiyani chala chikugwiritsidwa ntchito? Ichi ndi chithunzi: mumayika chala chanu pakamwa panu ndipo pakamwa panu mumatseguka monga amafunikira. Pakamwa ponse pakhale zotseguka pakumapeto konse, kutalika kwake kumatsimikiziridwa ndi gawo lake ("galimoto imodzi, magalimoto awiri, magalimoto atatu"). Pamapeto pa kufuma, tsekani pakamwa panu ndikuyamba kupuma.

Momwe mpweya umapezekera: Kuti muchite izi, pumulani minofu yapakhosi.

Mpweya ndiwosalala, mosalekeza, mwamphamvu kuyambira paciyambi mpaka kumapeto. Ngati ubongo "watembenuka" kupuma movutikira, ndiye kuti kupuma mpweya ndi kosavuta, kwaulere, osakakamizidwa, ngati kuti kwatokha. Osayesa kupanga phokoso laphokoso: tsegulani pakamwa panu kuti "siyani" kutuluka - zidzachitika mosavuta, mwadzidzidzi, popanda phokoso komanso phokoso.

Zolakwika zomwe zingatheke:

• mumatsegula pakamwa pachepa, osamva kuwawa kwa pakamwa.

• mwachepetsa kwambiri minofu ya mmero lanu ndipo mumamva kupuma kwanu (phokoso, buzz),

• panali zovuta pakumapuma mpweya, mumatulutsira zovuta, ndikuyesetsa,

• nthawi yomwe ntchito yakwanira tsopano yakhala yochepera kapena yocheperako kuposa "magalimoto" atatu, koma anayi, asanu kapena awiri),

• Mumakonda kutuluka.

Pamapeto pa kufuma, tsekani pakamwa panu ndikugwira mpweya: kupuma kumayamba.Kutalika kwake ndi "makina" atatu (komanso kutalika kwa mpweya). Kupuma sikungafupikitsidwe, koma kungachuluke pang'ono (ngati zichitika). Mukapuma kaye, musapumire mphuno kapena pakamwa, kupuma ngati kuti ukuuma.

Mukayamba kupuma, faniziraninso kudzoza kwa mawu oti "k".

Zolakwika zomwe zingachitike mukapumira:

• mwachepetsa pang'ono kukhala "magalimoto" awiri,

• mumayamwa mu mphuno ndi pakamwa panu,

• Mwaiwala kupuma mukapuma mpweya.

Kutsitsa (zero) kupuma mwa mphamvu

Ngati mwakhala, mukuyimirira, kapena mukuyenda pang'onopang'ono m'chipindacho, yambani ndi kupumira. Mukamaliza kutsitsa, nthawi yomweyo imayamba kutulutsa mawu ndi mawu omwe mumasankha, mwachitsanzo, "ha". Kutulutsa, bweretsani chala chanu pakamwa panu, tsegulani pakamwa panu ndipo "siyani" kutuluka: imakhala yotuluka, yosalala, yopitilira, kuyambira mwamphamvu kuyambira koyambirira mpaka kumapeto. Tikamapuma, timati "ha" kwa ife tokha ndikuganiza "makina, magalimoto awiri, magalimoto atatu". Mpweya utatha, timatseka pakamwa ndikuyamba kupuma: sitimapumira ndi mphuno kapena pakamwa, timapuma komanso kuwerenga m'maganizo “galimoto imodzi, magalimoto awiri, magalimoto atatu”, pambuyo pake timatsanziranso kupuma. Kenako zonse zimabwerezanso: kutulutsa, kupuma, kutsanzira kudzoza, ndi zina zambiri.

Kupuma poyeserera kumachitika ngakhale kutulutsa mpweya ndikosavuta. Chizindikiro cha kusiya kupuma pa kudzoza kofananira zinthu zotsatirazi.

1. Mpweya unayima - izi zikutanthauza kuti ubongo "udazima" kupuma uku ndipo sikuyenera kuchitika kenanso (ngati mupitiliza "kupumira" mokakamiza, kusapeza bwino, chizungulire, kupweteka kumawoneka nthawi yomweyo). Mukamaliza kupuma pang'ono, muyenera kupita kwotsatira, kupuma kosakhazikika.

2. Munayamba kutsamwa - Pankhaniyi, muyenera kuthana ndi kukhuta, kenako pitani kupuma kosakhazikika.

Pofuna kuti musakwane, muyenera kugwiritsa ntchito njirayi. Mumapuma mpweya pakamwa panu (mwakuya monga momwe mukufuna), kenako mumapuma mpweya wambiri kuti mumve mawu oti "fu" (monga momwe anthu amachitira akaphulika: milomo imatsitsimuka ndikugwira mosavuta, mukatulutsa, mutha kunena milomo imanjenjemera mosavuta). Mpweya uyenera kukhala wautali, koma pang'ono, wopanda vuto. Mwakugwiritsa ntchito, awa ndi "makina" omwewo (ngati mpweya ndi wofupikitsa, simungathe kuchotsa).

Nthawi zambiri, kupumira m'mimba kamodzi komanso mpweya wotuluka wokwanira umakwaniritsa kupumira. Komabe, ngati "kuwomba" kamodzi sikokwanira, kungathe kubwerezedwanso (ma blow-ena osavomerezeka).

Chifukwa chake, kupuma kotsanzirirakasiya, ndikofunikira kusinthira kwina - kwapamwamba - kupuma. Yambani ndi kupuma pang'ono.

Kupumira kwapamwamba - kupumira pakumveka mawu akuti "ha" (masekondi 0.5), ndikung'ung'uza, uku ndi mpweya wamphamvu, mpweya tsopano umalowa m'mapapu.

Mumapumira motere: mumapumira mofatsa, mwamphamvu ndikumamveka mawu akuti "ha". Zomverera ziyenera kukhala ngati kuti mpweya wofowoka "wagunda" pakhosi, larynx, thambo. Kuti mumve izi, osatseka pakamwa panu ngati mupumira, khalani omasuka. Osalondolera mpweya wanu m'mapapu anu - izi zingakhale zolakwika. Popeza uku ndi kuvulaza kale (poyerekeza kutsitsa kudzoza), osakulepheretsani: motere, m'malo mwakukokomeza kopitilira muyeso, mutha kutsanso kudzoza kuti "ha", komwekonso kungakhale kulakwitsa.

Pali lamulo lotere: ngati mukutsatira kupuma musankha kutulutsa mawu oti “ha” (kutanthauza kuti, mwasankha mawu atatu oti "ha", "fu", "fff"), ndiye kuti "ha" akuyenera kugwiritsidwa ntchito ndipo Ndikupuma kosapumira. Ndipo popeza mphamvu yokhayo yomwe imasintha ndi kupuma movutikira, ndipo zotulutsira mpweya zimakhala zofanana nthawi zonse, malamulo onse a kutulutsa mpweya panthawi ya kuyerekeza amasungidwa kwathunthu kuti upume ndi kupuma kosakhazikika. Timalemba:

• mpweya wabwino ndi wosalala, wopitilira, wautali ("magalimoto" atatu),

• Kutulutsa, kusamveka phokoso ndi phokoso,

• pakamwa pamatseguka pakatikati momwe mungathere (muyenera kubweretsa chala chakumaso), etc.

Chifukwa chake, pakupuma, zolakwika zomwezi ndizotheka, zomwe zidawonetsedwa pakupenda mpweya wokhala ndi mpweya wopumira.

Pamapeto pa kufuma, tsekani pakamwa panu - kupuma kumayamba. Malamulo onse oyimitsidwa omwe tinakambirana popumira kupuma amakhalanso ndi kupuma kosaya:

• musapume ndi mphuno kapena pakamwa, gwira mpweya wathu,

• kupumira nthawi - "magalimoto" atatu,

• kupuma kuyenera kusungidwa.

Kupuma mwamphamvu

Momwe mpweya utayimiridwira ndi kupumira koyambira, sinthani nthawi yomweyo kuti mupume mosapumira.

Yambirani ndi kupuma (kufupika kwakanthawi mwamphamvu kwa masekondi 0,5), kenako pitilizani kumveketsa mawu akuti "ha" (kutulutsa mpweya wokwanira, nthawi yayitali - "magalimoto atatu"), kenako ikani pang'ono (komanso "magalimoto" atatu). Ndiye chilichonse chimabwereza - kutulutsa, kutulutsa, kupuma, ndi zina zotero mpaka kupumira kwakapusa.

Momwe mungayimire kupumira kosaya ndi chimodzimodzi ndi zomwe mungayimitse kuti mupeze kupuma kosinthika:

• mpweya udaleka - Ichi ndi chizindikiro chosunthira kukapumira kwotsatira,

• unayamba kutsamwitsa - ndiye muyenera "kuchotsa" kumverera kwa kukhuta (monga tafotokozera pamwambapa) ndikusintha nthawi yomweyo kuti mupumire pang'ono.

Inaks for the sound "ha" kwa 1 sekondi, wodekha, osagwedezeka, mpweya wonse umalowa m'mapapu.

Musapume mpweya mwakuya - izi zikhala zolakwika. Mpweya wofowoka uyenera kumangodzaza mapapu apamwamba. Ngati mwapumira mofatsa, muyenera kuwongolera nthawi yomweyo. Izi zimachitika motere: mumapuma mpweya ndi kutulutsa kwakanthawi kuti mumve mawu akuti "fu" (ndiye kuti, gwiritsani ntchito njira yochotsera mpweya).

Pambuyo pake, simudzafunanso kupumula: mudzakhala otsika kwambiri, komanso odziletsa.

Kupuma ndi Malamulo Amapumira

Kupuma ndi kupuma pang'ono komanso kupumira pang'ono kumachitika chimodzimodzi monga kupusitsa komanso kupuma kosazama.

Kupumira kwapang'onopang'ono pamphamvu zazikulu

Pambuyo pakuimitsa kupumira kwakanthawi, sinthani nthawi yomweyo kupuma pang'ono. Yambirani ndi kupumira pang'ono (modekha, kwa 1 sekondi), kenako ndikutulutsa mawu oti "ha" ("magalimoto" atatu), kenako khazikani pang'ono (komanso "magalimoto" atatu). Ndipo bwerezani: kutuluka, kutulutsa, kupumira - kufikira kupuma pang'ono. Muyeso wa kupuma kwamomwemonso ndikufanizira ndi kusiya kutsata komanso kupuma kosafunikira, monga:

• mpweya udaleka - Ichi ndi chizindikiro chosinthira kupuma kwamphuno,

• anayamba kutsamwitsa - ndiye muyenera kuchotsa mpweya (womwe ukudziwa kale ndi njira yomwe tafotokozayi) ndikusinthira kupuma kwammphuno.

Kuphunzitsa kupuma movutikira pogwiritsa ntchito mawu oti "fff"

Mukatha kupuma movutikira pogwiritsa ntchito mawu oti "ha" pa exhale, mutha kupita ku mawu ena - "fff".

Ili ndiye phokoso lamphamvu kwambiri komanso lothandiza kwambiri., ikagwiritsidwa ntchito, ululu umachepetsa, kupanikizika, kuchepa kwa shuga, ndipo matenda amtundu wa metabolism amapezeka mwachangu. Poyerekeza ndi iyo, mawu akuti "ha" amatha kuzindikirika ngati ofooka, ndipo mawu akuti "fu" - monga operekera (mwa mphamvu ya kukopa kwa machitidwe a metabolic mthupi).

Komabe, mawu akuti "fff" - komanso owopsa kwambiri. Chowonadi ndi chakuti ngati thupi lanu "sililandira" phokoso ili, ndiye m'malo moilikonza, m'malo mwake, vuto lanu limatha kukulirakulira (mtundu wina wammbuyo umawonekera, kupsinjika kumakulirakulira, etc.).

Ichi ndichifukwa chake sikulimbikitsidwa kuti muyambe kuphunzitsa nkhawa ndi mawu akuti "fff". Koma mutaphunzira kupumira pa "ha", mutha kupita patsogolo podziwa bwino "fff". Kuphatikiza apo, njira yopumira yopumira imakhalabe yofanana, mawu okha pazomwe akutuluka: m'malo mwa mawu akuti "ha", tsopano muyenera kutchulira "fff".

Chuma chomwe chimamveka kuti "fff" chimachitika motere: mumawombera mpweya kudzera pamilomo (ngati mukupukutira fumbi papepala) exhale liyenera kumvedwa kuyambira koyambira mpaka kumapeto ("magalimoto" atatu).

Mpweya uyenera kukhala wopepuka, waulere, uku ukupumira, nenani mosalekeza "ffff ...", pomwe milomo simakhala yotopetsa.

Zolakwika zomwe zingakhalepo mukamamveka mawu oti "fff":

• mwakakamira milomo yanu mwamphamvu, ndiye kuti mpweya utha kupuma movutikira, kapena kusiya kwathunthu,

• mukatulutsa, kusiyana pakati pa milomo kumakhala kwakukulu,

• mwalimbitsa milomo yanu komanso kutulutsa mpweya wambiri kwambiri (pamenepa, mumatulutsa mpweya wonse mothamanga kwambiri - "m'magalimoto" awiri).

Kuti mukhale ndi mpweya wokwanira wa "magalimoto" atatu pakutsuka kwa mpweya, gwiritsani ntchito njira iyi: konzani kuti musatuluke, koma ngati kuti muletsa mpweya. Kenako mpweya sudzatha msanga pang'onopang'ono.

Chiyeso chofuna kudziwa kuyenera kwa "fff" wamphamvu kwa thupi lanu

Pambuyo pokhapokha mutatsimikiza kuti mwayamba kutulutsa mawu molondola kuti "fff", mutha kuyeserera koyenera kuyankha funso loti ngati thupi lanu livomereza mawuwa komanso ngati muvulaza thanzi lanu mukamagwiritsa ntchito.

Kuyesedwa kuli motere. Ndikofunikira kuti mupumitse mpweya pakapumo kuti mumve kupuma. Ngati kusokonezeka kocheperako kukuwoneka (chizungulire, kupweteka, ndi zina), musapume panonso. Palibe kusapeza chisangalalo, mumapumira mpweya utatu, kutulutsa mawu oti "fff", koma tsopano pakupuma kosaya. Pakakhala chisokonezo, siyani kupumira, pakalibe kusapeza bwino, phulikirani mpweya wina katatu pakumveka mawu oti "fff", koma tsopano ndi kupuma pang'ono. Zotsatira pano zidzakhala zofanana: mwina kusapeza bwino, kapena kusowa kwake.

Ngati panthawi yoyeserera panali chisokonezo - ichi ndichizindikiro kuti phokoso "fff" la thupi sililandiridwa. Kenako ndi mawu awa simuyenera kupumira kwa mwezi umodzi: pumani ndi mawu ochepa oti "ha" ndi "fu", chiritsani thupi lanu, ndipo patatha mwezi umodzi muyesenso. Ngati zotsatirapo zake zilinso zopanda pake - sikuti tikupumira kamvekedwe ka "fff" kwa mwezi umodzi. Chifukwa chake mumachita mpaka zotsatira zabwino, ndiye kuti, pakalibe zovuta. Kenako mutha kugwiritsa ntchito mawu oti "fff" mukamagwiritsa ntchito kupumira.

Ngati pakuyesa koyamba thupi lanu limakhalabe labwino ndipo palibe kusapeza bwino - ichi ndi chizindikiro kuti thupilo lidamveka mawu oti "fff"ndipo mutha kupumira pa mawu amenewo.

Ngati thupi silinavomereze "fff" - ichi ndi chidziwitso cha kusokonezeka kwakukulu kagayidwe kake m'thupi lanu ndi matenda ena okhudzana ndi izi. Pankhaniyi, kuyesayesa kwakukulu kuyenera kubwezeretsa thanzi lanu mothandizidwa ndi kupuma movutikira pogwiritsa ntchito mawu ofooka ngati "ha" ndi "fu".

Ngati thupi lidalandira mawu oti "fff", ndiye kuti izi zikuwonetsa kuti ma metabolic omwe ali mthupi lanu amakhala operewera (mukupuma molakwika), koma osati zochulukirapo, ndipo mutha kubwezeretsa thanzi lanu mothandizidwa ndi kupuma movutikira, kuphatikizapo kugwiritsa ntchito kwambiri wolimba komanso wogwira mawu "fff".

Kuphunzitsa kupuma movutikira pogwiritsa ntchito mawu oti "fu"

Mutaphunzira kupuma movutikira pogwiritsa ntchito mawu oti "ha" ndi "fff", mutha kupitiliza kudziwa phokoso la "fu".

Momwe mpweya umatuluzira mawu oti "fu": mukamapuma, nenani "y", pindani milomo yanu mu chubu, exhale inaudible.

Kukula kwa bowo pakamwa kumatsimikiziridwa motere: muyenera kuyika chala chamkamwa pakamwa panu, kenako ndikugwira chala ndi milomo yanu mbali zonse kuti milomo ikhudze chala pang'ono, kwinaku mukumati "y" nokha. Bowo mkamwa limakhala lozungulira, milomo imapita chamtsogolo motsatira chala - mwapeza kukula kwanu. Pambuyo pake, chotsani chala, ndikusiya milomo pamalo omwe akwaniritsidwa ndikuikumbukira. Pankhaniyi, milomo imakhala yovuta (pamenepa, kuphipha kumachitika).

Ngati pakukhathamira milomo ingayandikire ndikutseguka pakamwa kumachepa, nkulakwitsa, chifukwa m'malo mwakumveka mawu oti "fu" phokoso "fff" lingapezekenso. Vutoli ndilowopsa kwa iwo omwe sangathe kupuma pakumveka kolimba kumeneku.

Ngati pakuyamba kutulutsa thukuta pakamwa pakakulirakulira, pamakhalanso vuto, popeza pamenepa, kufutaku kungachitike osati kwa mawu oti "fu", koma kwa mawu oti "ha" kapena "ho".

Mukayamba kutulutsa mawu oti "fu" simumapumira (uku ndikulakwitsa), koma mwadzidzidzi mumatuluka mpweya m'mapapu (wotchedwa "y"). Mpweya wachita ndi milomo, simungathe kutuluka ndi makosi.

Kumbukirani momwe timasungunulira chisanu pagalasi ya basi kuti tiwone komwe tikupita. Kapena njira ina: kumbukirani momwe timapumira pa galasi kapena magalasi kuti muzipukuta.

Momwe mungatole mawu ngati mukutuluka

Lamulo lotsatirali liyenera kuonedwa: mawuwo ndiabwinoko, momwe kumakhala kosavuta komanso kosavuta kutulutsira.

Tiyerekeze kuti mwaganiza zopumira ndi mpweya wofuula ngati mawu akuti “ha” pansi: mwayambitsa kupuma, kenako - kukokomeza kwakutali ndikumveka mawu akuti "ha". Ngati mpweya utayamba kutuluka mosavuta, osakakamizidwa, ichi ndi chizindikiro kuti mukufuna kupumira pompopompo, chifukwa mpweya wambiri umatsekeka chifukwa cha kupuma kwamlomo wamphuno, ndipo ubongo 'watha' kupuma. Mukamaliza kupuma poyeserera, pitani pamwambapa, kenako, mukamaliza kupangika kwambiri, kupumira pang'ono ndi mpweya wokhala ndi mpweya wofanana nawo "ha".

Chosankha china: kuphatikiza phokoso loti "ha" mukamapanga mpweya wambiri ndikovuta, muyenera kukankha mlengalenga mwamphamvu, mwamphamvu. Ichi ndi chizindikiro kuti thupilo sililandira mawu akuti "ha" ndipo sayenera kupumira pamawu awa. Yesani izi: chitani zotsatsira, ndipo kutulutsa kutulutsa mawu, mwachitsanzo, pa "fu". Ngati mpweya wotulukawo unakhala wosavuta, popanda kukakamizidwa kulikonse, chiwawa chotsutsana ndi inu, ndiye kuti muyenera kupumira ndendende moyenera kuti "fu" wabwino. Mukasiya kuyerekezera mawu amodzimodzi a "fu", pumirani modekha kenako kupuma pang'ono, ndiye kuti, gwiritsani ntchito mawu osangalatsa (pompano) kwa inu pa mitundu yonse ya kupumira.

M'mawu ake, mawu a pa exhale amatha kusinthidwa motsimikizika: m'mawa adapumira "ha", pakati pa tsiku - pa "fu", madzulo - pa "fff". Koma ngati mumakonda mawu ena kuposa ena, ndiye kuti mutha kupumira makamaka pamawu awa. Kuphatikiza apo, mutha kupanga mtundu wamtundu wankhani, ndiye kuti mawu ena adzakhala achiwiri.

Zikatero, zimachitika motere: m'mawa, masana, ndi madzulo, mumapuma nthawi yonseyo mukugwiritsa ntchito mawu apamwamba mukatulutsa, koma ngati mwadzidzidzi "simupita" pamtunduwu, muyenera kupuma pogwiritsa ntchito mawu enanso (sekondale), kenako pumira kachiwiri pa mawu akulu.

Kulira kwamphamvu

Pokhala, kuyimirira kapena kuyenda pang'onopang'ono m'chipindacho, muyenera kuyamba kutsanzira mpweya. Timapumira potengera, pomwe kuphipha kumakhala kosavuta. Momwe mpweya utha pakangotha ​​kapena mutayamba kuchuluka, muyenera kusiya kupuma koyambira.

Tsopano tiyenera kupita kwotsatira, kosaya, kukapuma. Timapumulanso, pomwe kuphipha kumakhala kosavuta. Ndi kukomoka kwa mpweya wotuluka m'mpweya kapena mawonekedwe a kukhathamira, timayimitsa kupuma ndikupitilira kupuma kotsatira - zolimbitsa. Ndiponso timapuma, pomwe mpweya ndiwosavuta. Ndi kusiyiratu kupuma kapena kuoneka ngati tikhuta, timaleka kupuma pang'ono (ndipo ndi gawo lonse la kupuma movutikira) ndikusintha kupuma kwammphuno.

Ichi ndiye chitsanzo cha njira yabwino. Pochita, sikofunikira kudutsa magawo onsewa nthawi iliyonse, ndikokwanira kuti muchepetse mtundu umodzi kapena iwiri ya kupumira.

Nthawi zina, mwachitsanzo, mumatha kupuma mphindi 2-3 kuti musinthe. Mumayamba kupuma movutikira ndikumaliza masewera olimbitsa thupi kupuma. Palibe kupuma kwakanthawi kochepa kapena koyenera komwe kosagwiritsidwa ntchito.

Komabe, zitha kupezeka kuti kupuma koyambira kumangokhala mphindi imodzi yokha ndikuima. Pankhaniyi, muyenera kupuma mphindi zotsalazo kuti musapumire mosapumira, ndipo kupuma pang'ono sikofunikira. Mwanjira ina, thupi lokha limakuuzani njira yabwino kwambiri.

Zindikirani Pali nthawi zina Simungathe kuyamba ndi kupumira koyeserera.

1. Mukapumira m'mphuno mwanu, mumakhala ndi vuto linalake (mutu wanu umapweteka, magazi anu amatuluka, etc.). Lamulo ndi ili: kuti muchepetse kupweteka, muyenera kupuma ndi mpweya wambiri, koma muyenera kuyamba osati motsitsa kupumira, koma ndi mpweya wosaya. Kutsatira sikugwiritsidwa ntchito, kupumira kwambiri, ndipo ngati pakufunika, kupuma pang'ono.

2. Ngati mukulumikizidwa kamodzi kapena kawiri kokha pakukokomeza kwakanthawi, kenako kutulutsa kapena ngati mwayamba kufooka, ichi ndi umboni kuti pali zovuta zina mthupi. Lamulo apa ndi ili: musapume poyeserera kwa sabata limodzi, ingogwiritsani ntchito kupumira kwapadera komanso pang'ono. Pakatha sabata, yeserani kupumula koyesanso: ngati mupezanso kupuma kamodzi kapena kawiri, musapumulenso poyeserera kwa sabata limodzi. Ndipo kotero timachita mpaka tipeze zotsatira zabwino, mukapuma atatu. Kenako kupuma modabwitsa kumatha kuyamba ndi kudzoza kopita.

3. Simungayambe ndi kupumira koyesedwa mutagona ndikuyenda mumsewu. M'magawo awa, yambani ndi kudzutsidwa kosasinthika, pambuyo pake mumasinthira kupuma pang'ono.

4. Palibe njira zovutirapo zopumira. Mwachitsanzo, kagwiritsidwe ntchito ka mitundu yosiyanasiyana yopuma yopumira (kutsanzira, kungokhala mwapamwamba, pang'ono) kuyenera kuonedwa motere. Koma ngati kupuma poyambira kunayamba nthawi yomweyo ndi zovuta, mutha kusintha, osasintha mawu pa exhale, kuyamba ndi kupuma kosasunthika, ndipo pakapanda kukhalapo, mutha kuyamba nthawi yomweyo ndi kupumira pang'ono. Kulondola kwa njira yomwe mwasankha ndikuweruzidwa bwino ndi moyo wanu wabwino: ngati mukumva bwino kapena kusintha, ndiye kuti njira yomwe mwasankha ndi yolondola.

5. Ndipo pamapeto pake, simuyenera kuyamba kutsanzirabe kupuma ngati muli ndi matenda osachiritsika. Pankhaniyi, ndikwabwino kupuma mitundu iwiri yokha ya kupumula: mopepuka komanso modekha.

Palibe malamulo okhwima pofufuza kutalika kwa kupuma. Mwakutero, imatha kukhala kwa ola limodzi kapena kupitilira apo. Nthawi iliyonse, nthawi yake imatsimikiziridwa ndi kukhala bwino kwanu. Ngati mukumva bwino, pumani mphindi 2-3 (pafupifupi, osayang'ana wotchi yanu) kupewa. Kuchiritsa matenda osachiritsika, mutha kupumira kwa theka la ola ndi ola.

Lamulo lalikulu apa ndi ili: musapume nthawi yomweyo kwambiri (kwa ola limodzi kapena kupitilira apo), kuyesa kuchira msanga. Tsiku limodzi kapena awiri, mukaphatikiza luso lopumira, ndikwabwino kuti muchepetse kupuma pang'ono.

Izi zimachitika motere: muyenera kulimbikitsanso 5-6 m'mawa kumvekere "ha", mutatha theka la ora kapena ola kuti mubwereze izi kuti mumve mawu oti "fu", kenako - pamtundu wa "fff". Bwerezani izi zitatu izi munthawiyi mpaka madzulo, kukumbukira njira.

Masiku atatu otsatira muyenera kupumira kwa mphindi 2-3 mpaka 5-6 masana. Masiku ano, mukupitiliza kuphunzira maluso opumira komanso kujambula kuti zayamba kukuthandizani (mwathandizira kupweteka, kupanikizika, ndi zina).

Kenako mumayamba kuwonjezera nthawi yonse ya gawo: mutha kupumira 5, 10, 15, mphindi 20 kapena kupitilira. Izi sizitanthauza kuti nthawi yopumira iyenera kuchuluka tsiku ndi tsiku.

Pa gawo limodzi, mutha kupumira mphindi 15, pagawo lotsatira - gawani mphindi 2-3 zopewetsa, ndiye - mphindi 10, etc.

Nthawi iliyonse mukazindikira kutalika kwa gawo lanu, poganizira momwe muliri, kupezeka kwa nthawi yaulere, ndi zina zambiri.Cholinga chachikulu apa ndi ichi: njira za kagayidwe kakang'ono zikasokonekera, matenda omwe alipo, momwe mumafunikira kugwiritsa ntchito kupumira kwakanthawi kuti muchiritse, nthawi yayitali muyenera kupumira nthawi iliyonse.

Mukachira, kufunikira kwakulira kumacheperachepera pakusowa kwathunthu kumeneku, zomwe zikutanthauza kubwezeretsa kupuma kwammphuno koyenera.

Momwe mungagwiritsire ntchito kusinkhira masana

Palibe template apa ndipo pakhoza kukhala zosankha zingapo.

Mukadzuka, mutha kupumira nthawi yomweyo kwa mphindi pafupifupi zitatu. Asanadye chakudya cham'mawa, kupuma kumatha kutha msanga, chifukwa magazi ndi ochepa shuga, mafuta, mapuloteni, omwe ziwalo ndi minofu zimafunikira. Ichi ndichifukwa chake thupi limatha “kuzimitsa” mpweya wovutikira: bwanji kupatsa ziwalo zambiri okosijeni ngati mulibe michere m'magazi?

Chilengedwe chinakonza matupi athu m'njira zomveka bwino - ngati mulibe michere m'magazi, thupi limazungulira. Koma mukatha kadzutsa pali zofunikira kuti "kuphatikizika" kwa kupuma movutikira, mutha kupumulanso.

Ngati m'mawa muli ndi zofoka, simukufuna kuchoka panyumba, ndiye kuti muyenera kubwezeretsanso ntchito yanu. Zachitika monga chonchi.

Mukatha kudya kadzutsa, mumakhala pansi ndikuyambiranso kupuma. Zikatha, muyenera kudzuka ndikuyenda mozungulira chipindacho pang'ono: mukamayenda, mpweya wopumulawu ungayambenso.

Powoneka ngati watopa kapena ngati mutha kupumira, muyenera kukhalanso pansi ndikugwiritsanso ntchito kupumira. Njira iyi iyenera kubwerezedwa kangapo mpaka mutawona kuti mphamvu zanu zatha komanso kufooka kwanu kwatha.

Mphamvu zomwe zawoneka m'thupi zimakulimbikitsani kuti muchite zinthu zambiri zogwira ntchito: tsopano mukufuna kupita kunja. Koma mutangochoka mnyumbamo, mpweya wopumulawo "ukuyambiranso". Kuyenda, kusuntha, kugwira ntchito minofu kumawonjezera kufunikira kwa mpweya, motero ubongo umayambanso kupumira. Yambani ndi kupuma kosakhazikika, ndi kucheka kwake - sinthani kupuma pang'ono, kenako kupuma kwammphuno.

Kugwedeza pamsewu sikuti sikuchitika nthawi zonse. Ngati galimoto ikudutsa ndikukutengerani ndi mtambo wamafuta opopera, ndiye kuti simuyenera kupumira panthawiyi (kudzera munjira, osati pakamwa pokha, komanso ndi mphuno), ndipo pokhapokha mutapita mumlengalenga, ndiye kuti mutha kuyambiranso kupumira.

Yambani ndi kupuma komwe mudasokoneza. Zododometsa ngati izi zitha kuchitika, mwachitsanzo, mukamadutsa msewu, kuyendayenda mozungulira, kukwera basi, kupita ku sitolo kapena metro, kukagula china chake mumsewu, ndi zina zotere. Koma kenako mutha kuyambanso kupuma movutikira: basi, metro, mumsewu, m'sitolo. Monga lamulo, kupuma movutikira kuyenera kusokonezedwa pokhapokha pakufunika chidwi chochulukirapo.

Nthawi iliyonse, mutha kusiya kupuma mwakufuna kwanu ndikusintha kupuma kwamphuno. Mofananamo, mumatha kusokoneza kupuma kwammphuno nthawi iliyonse ndikusintha kuti musungunuke.

Nthawi zambiri anthu amawopa kupuma pakamwa pokhazikika pamsewu: ecology yoyipa. Mantha amenewa ndiwopanda tanthauzo.

Zachidziwikire, kupuma kwammphuno, mpweya umatsukidwa ndi fumbi, majeremusi, ndi zina zambiri, zomwe madokotala nthawi zonse amawonetsa. Komabe, mantha awa amawonjezeredwa momveka bwino, chifukwa kupuma pakamwa (pankhani yopuma) kuti odwala onse amachiritsidwa bwino, chifukwa amayamba kupuma molondola.

Mwachilengedwe, ndi bwino kupuma mpweya wabwino. Koma m'malo amatauni, mwatsoka, aliyense amapuma mpweya womwe nthawi zina sukwaniritsa zofunikira zaukhondo. Komabe, odwala omwe amapuma movutikira nthawi zonse amamva bwino kuposa omwe amapuma kudzera m'mphuno mwawo.

Momwe mungapume kudzera pamphuno yanu

Mwakutero, munthu ayenera kupuma ndi mphuno yake, osati pakamwa pake. Izi, monga mukudziwa, ndi mfundo yayikulu yamankhwala amakono.Komabe, madokotala samaganizira kuti: mutha kupumira molakwika ndi mphuno yanu, ndipo m'malo mwake, mutha kupumira molondola ndi pakamwa panu.

Kupuma kwamankhwala kumakhala kolondola pokhapokha kutulutsa mpweya ndikutali kuposa kudzoza. Kupuma koteroko,, monga lamulo, mwa anthu omwe ali ndi thanzi kuyambira pakubadwa: ali ndi minofu yolimba yamapapu, chifukwa chake kutuluka ndikolondola, ndiko kuti, kupitilira. Pali ochepa anthu athanzi ngati awa - pafupifupi 10-20%. Kagayidwe kake kamapangidwa ngati kosakhazikika ndipo thupi lokha limathandizira ziwalo zonse zathanzi. Anthu awa sikuti amadwala, amakhala nthawi yayitali.

Komabe, kwa anthu ambiri, kupuma kwammphuno sikwachilendo. Minofu yofooka ya m'mapapo kuyambira pakubadwa siyilola kuti thupi liyende bwino machitidwe a metabolic. Ziwalo, zomwe zimakhala ndi vuto la kuperewera kwa oksijeni, sizingatenge chakudya chofunikira kwambiri kuti zizigwira bwino ntchito chifukwa cha magazi, motero zimadwala. Thupi limafooka nthawi zonse, chitetezo chimachepetsedwa: chifukwa chake ndi anthu awa omwe amakhala oyamba kudwala matenda opatsirana.

Anthu omwe ali ndi kupuma kosasinthika kwa msana amakhala ndi vuto losavomerezeka la metabolism, lomwe limapangitsa kukhalapo kwa, ngati lamulo, osati limodzi, koma matenda angapo nthawi imodzi. Matenda awo okhala ndi matenda oopsa: hypertension and hypotension, matenda a mtima (ischemia, angina pectoris, arrhythmia, atropa fibrillation), mphumu ya bronchial, matenda a shuga, bronchitis, chifuwa chachikulu, khansa, Edzi, zilonda zam'mimba ndi ena ambiri. Cholinga cha matenda onsewa ndi amodzi - kupuma kosayenera.

Mankhwala alibe ntchito kwa iwo. Anthu onsewa amatha kuchotsa matenda awo onse munjira imodzi: pophunzira kupuma bwino. Kupuma mopweteketsa mtima ndi thonje la matenda awo onse: kuyamba kutulutsa mpweya pakamwa pawo, nthawi yomweyo amayamba kudzichiritsa okha ku matenda osiyanasiyana, kuphatikizapo matenda omwe samadziwika kuti ndi osachiritsika: matenda ashuga, khansa, matenda a chifuwa chachikulu, chifuwa chachikulu, ndi zina zambiri.

Osadziwa za izi za kupuma kwammphuno, madokotala nthawi zambiri amapereka malangizo olakwika. Mwachitsanzo, amalangizidwa kuti apume kwambiri ndi mphuno, potengera kuti mpweya wambiri umalowa m'thupi, ndibwino wathanzi. Komabe, malingaliro oterowo ndi olondola kwa kagulu kakang'ono ka anthu omwe amapumira molondola. Inde, mpweya wambiri ukamadzaza, umakhala bwino: kupatula zonse, ndi mpweya wautali wammphuno, mpweya sutseka ndi hemoglobin ndipo lonse limalowa ziwalo ndi minofu. Chifukwa chake, nthawi yomweyo, khola lamadzi, mafuta, mapuloteni ku ziwalo ndi minofu imatsimikiziridwa nthawi zonse.

Koma kwa anthu ambiri, malingaliro oterewa ndi oyipa komanso owopsa. Kupuma kwambiri kudzera m'mphuno, imakhala ndi vuto lalikulu kwambiri la metabolic, ngakhale mpweya wochepa umalowa m'ziwalo ndi minofu, thupi limafooka kwambiri, zomwe zimapangitsa kuti pakhale matenda atsopano.

Lamulo lalikulu: musamayang'anize kukhazikika kwanu. Anthu ena, atamva za kufunsa kwa kupuma kwa nthawi yayitali, amayamba kupanga mpweya wokhala ndi mphuno yayitali. Izi sizingachitike, chifukwa chizungulire, kupweteka kumatha kuwoneka nthawi yomweyo. Kutulutsa mpweya wautali kumatha kuchitika kokha ndi pakamwa, monga ndikulira.

Mwanjira ina, ngati mumapuma moyenerera, ndiye kuti thupi lokha limayilamulira, ndikupereka mpweya wokhala ndi mphuno yayitali. Ngati mukupuma molakwika, ndiye kuti mutha kudzipumira nokha pakamwa pokha: monga zidaperekedwa ndi Zachilengedwe.

Zotsatira zake kuti makina ambiri opumira omwe adapangidwa ndi munthu kuyambira zakale (mwachitsanzo, yoga, qigong) mpaka pano, kuperekera malamulo a kupuma kwammphuno, samakwaniritsa izi. Ichi ndichifukwa chake, mu lingaliro langa, kugwira ntchito kwawo kuli kofanana kwambiri, chifukwa chomwe palibe limodzi mwazinthu zambiri izi zomwe zakhala njira yotchuka yopumira.

Anthu ambiri amayesa kudzisankhira okha ngati akupumira mphuno zawo molondola, akumamvetsera kupuma kwawo ndikuwayerekeza ndi nthawi yomwe akupumira. Palibe chifukwa chomwe chitsimikiziro chotere chiyenera kugwiritsidwa ntchito. Chowonadi ndi chakuti, ndi njira iyi, munthu amayamba kutulutsa mphuno yake mokwanira ndipo amabwera kuti amaganiza kuti akupuma movomerezeka.

Pali zambiri zosonyeza kuti mumapuma mosalekeza. Uku ndikudzaza kwathunthu, kapena, kutalikirana kwambiri. Uku ndi kukhalapo kwa matenda osiyanasiyana, kupweteka mutu komanso kupweteketsa mtima, kuchuluka kapena kuchepa kwa nkhawa, kuchuluka kwa malingaliro, kusakwiya, kupsinjika pafupipafupi, kukhumudwa, ndi zina zotere.

Pali njira yabwino komanso yodalirika yodziwira kupuma kwanu. Zili motere. Kuti muwone ngati mumapumira molondola ndi mphuno mu ola lapitalo, santhani mpweya ndipo mupumitsidwe kwa nthawi yayitali ndikumveka kuti "ha" Ngati mutatopa mosavuta, mwaulere, popanda kukakamizidwa, ichi ndi chizindikiro chotsimikizika kuti mukupumira molakwika ndi mphuno yanu. Pankhaniyi, mukuyenera kuyamba kupuma ndi pakamwa panu, ndiye kuti, kupuma movutikira.

Ndikofunika kutsindika kuti kupuma kudzera mkamwa ndi mphuno (kumanja ndi kolakwika) kumayendetsedwa ndi dongosolo lamanjenje lamkati. Ubongo "umatembenuka" ndiku "zimitsa "kupuma, kumayang'anira nthawi zonse. Chifukwa chake, lamulo lambiri ndi ili: musamaganizire pang'ono za kupuma kwanu kwamphuno komanso kuiwalako, kupumira momwe timapumira, momwe timapumira kuyambira ubwana - pambuyo pa zonse, tili ana sitiganiza ngati takhala kuti tapumira mphuno kwa nthawi yayitali, koma timapumira momwe zimachitikira. Ichi ndiye mfundo yofunika kupuma kwammphuno.

Tikakhala akuluakulu ndi kudwala, timayamba kuphunzira kupuma - m'mimba, kuphimba, chifuwa. Izi sizofunikira kuphunzira, chifukwa mitundu yonseyi yopuma yomwe imapumira imatha kukulitsa thupi. Chokhacho chomwe tingachite mosamala ndikuti, ngati kuli kotheka, tizigwiritsa ntchito mpweya womwe umaperekedwa ndi chilengedwe.

Mbiri ya kupezeka kwa njira yopumira yopumira

Machitidwe a metabolic a mnyamatayo adasokonezeka kuyambira ali mwana, adalimbana ndi matenda ashuga kuyambira ali mwana, pogwiritsa ntchito masewera olimbitsa thupi omwe adamuthandiza kulimbana ndi kusokonezeka kwa thupi komanso kukhala ndi thanzi.

Koma matenda ashuga okha adangolepheretsa kwakanthawi zizindikilo zake, popeza kuti ndi matenda operewera, pang'onopang'ono adagwira ntchito yowononga mkati mwa thupi. Ndipo kale ali ndi zaka 40, mwana wamkulu anali m'chipatala ali mdziko lodzisokeretsa.

Yuri Vilunas, ili ndi dzina la munthu uyu, madotolo amachepetsa mayendedwe onse amthupi kuti asavulaze mtima. Anatenga jakisoni ndi mapiritsi ndipo zinkamuvuta kuyenda. Malangizo omwe madokotala amatumiza adamupangitsa kuti akhale wolumala pang'ono ndi pang'ono.

Yuri adaganizanso kuyambiranso masewera olimbitsa thupi kuti mwanjira inayake akhale wathanzi. Koma kuchita masewera olimbitsa thupi koyamba kunatenga mphamvu yake yomaliza ndipo analira. Akumeza pakamwa ndikuyamba kupumira kwakanthawi (monga thupi lake limamuwuza), adakhala kwa mphindi zingapo, zomwe zidamupatsa mpumulo komanso kuwonjezereka kwa mphamvu. Onani vidiyo yotsitsimutsa gawo 1:

Poona kusintha kwake, Yuri Vilunas adayamba kukhazikika pansi, monga nthawi yolira. Kangapo patsiku. Ndipo panali china chake chomwe anthu onse omuzungulira ndi madotolo adakana. Mu sabata limodzi lokha, adasinthiratu, ndipo patatha miyezi yochepa, adachira.

Zaka zambiri zitachitika izi, Yuri Georgiaievich, akupitiliza kufufuza njira imeneyi ndikusintha, anamaliza. Kuti thupi, monga dongosolo lodzilamulira lokha, palokha limatha kudzipulumutsa payekha. Njirayi imaphatikizapo magawo angapo azinthu zathupi:

• kudzikakamiza tokha
• kupumula kwachilengedwe
• zakudya zachilengedwe
• njala yachilengedwe
• komanso kupuma movutikira.

Umu ndi momwe tsogolo lidaperekera Yuri Vilunas njira yopumira yopumira, yomwe pakalipano amagawana ndi aliyense.

Lero ndikupangira kuti udziwane ndi chitsogozo chimodzi chokha cha machitidwe onse - kupuma movutikira.

Kodi kupuma kwamunthu wathanzi ndi chiyani?

Aliyense amadziwa kuti pakupuma timadzaza mapapu ndi mpweya. Mpweya wabwino umatulutsidwa kuchokera kumlengalenga, womwe umasinthidwanso ndi kutuluka kwa magazi kupita ku maselo onse amthupi. Kenako, magaziwo amatenga mpweya woipa, kuulandila kuchokera ku maselo ndi kupita nao kwa pulmonary alveoli.

Njira yopumira yopumira mu kanema, gawo 2:

Mpweya wabwino komanso wozama umapatsa thupi gawo lalikulu la mpweya, zomwe zikutanthauza kuti maselo ambiri amalowa. Chifukwa chake, munthu amakhala wathanzi. Mankhwala ovomerezeka adaganiza choncho ...

Kuphunzitsa kwa Pulofesa K.P. Buteyko okhudza kuchiritsa kupuma komanso kufa ndi mpweya

Ndipo tsopano chidziwitso chokhazikitsidwa bwino ichi cha kupuma tsopano chikuwonedwa mwanjira yosiyana kotheratu. Mu lingaliro lake, kutengera zaka zowonera ndi kufufuza, Pulofesa K.P. Buteyko adapeza kuti kayendedwe ka okosijeni ndi mayamwidwe ndi maselo amthupi molunjika zimadalira kupezeka kwa CO2 m'magazi.

Ndipo ndikukhazikitsanso gawo la kupezeka koyenera kwa O2 ndi CO2 yopumira movomerezeka. Pakulandila okosijeni wathanzi komanso wopanda vuto ndi maselo, kuchuluka kwake kuyenera kupambana katatu pa mpweya.

Ngati okosijeni ndi ochulukirapo kuposa momwe amagwiritsidwira ntchito, ndiye kuti maubwenzi omwe amapanga ndi hemoglobin amachulukitsidwa. Titafika ku maselo, oxygen imayenera kuthyola ma cell awa kuti ilowe mkati mwa ma membran. Zomwe sangachite. Ndipo kufa ndi mpweya wa oxygen m'maselo, kusowa kwa mpweya kumawonekeranso ziwalo, zomwe zimayambitsa zovuta ndi matenda osiyanasiyana.

Chifukwa chake, ndikofunikira kutulutsa mpweya m'njira kuti ma hemoglobin okhala ndi mpweya akhale osalimba, omwe amatha kuthana nawo mosavuta. Ndipo pazomwezi, mu alveoli wamapapu, mpweya wa kaboni uyenera kuchulukitsidwa katatu.

Tsoka ilo, izi zidapezeka, zomwe zidatchedwa "kuchotsa kwamphamvu kupuma kwamphamvu" - VLGD, sizinadziwike ndi mankhwala aboma. Ndipo wolemba, poganiza zake zachilendo, adazunzidwa kangapo.
Nayi gawo 3, Yuri Vilunas vidiyo yopumira yopumira:

Tiyenera kukumbukira ndi inu kuti mukamayendetsa kupuma kudzera mwanjira iyi, kuchuluka kwa mpweya ndi mpweya wabwino kuyenera kukhala 3: 1. Pansipa tidzaphunzira kupumira ...
Tsopano ziletso zonse pamakina opumira a Buteyko adachotsedwa ndipo zimagwiritsidwa ntchito mwalamulo m'malo azachipatala kukonza thanzi la anthu.

Yuri Vilunas adapanga njira yake pa chitukuko cha Pulofesa Buteyko, koma adazikonza kwambiri. Kuchokera pakuwona malingaliro omwe apangidwa ndi mankhwala ovomerezeka, ndizosamveka bwino kuti chifukwa, pakangopita mphindi zochepa, kupuma kumatha kuyambitsa kupanikizika kwakanthawi komanso kupweteka kuti muchepetse .. Ndipo funsani thupi pulogalamu yotere yomwe matenda oopsa amayambiranso. Koma zili choncho.

Kupuma mwakuya sikwabwino

Mawu awa adadziwika m'zaka za m'ma 1800, dotolo wachi Dutch dzina lake De Costa kwa nthawi yoyamba adalankhula za zoyipa zomwe zimachitika chifukwa chopumira komanso kupuma kwathunthu pa thanzi.

Pambuyo pake, adotolo waku Russia, katswiri wazanyama B.F. Verigo adaganizanso zofanizira kuti kuchepa kwa CO2 ndi O2 ochulukirapo sizikhutitsa maselo, koma, m'malo mwake, kumayambitsa njala. Mukapuma mokwanira, mpweya woipa umasamutsidwa, ndipo thupi, poyesera kuugwira, limapereka lamulo ku zombo kuti zigwirizane. Kuchokera pamenepa, mpweya ndi womwewo sungathe kulowa m'maselo.

Zowona kuti kupuma kwambiri ndikuvulaza thanzi, adatsutsa ndipo Pulofesa Buteyko.

Pulofesayo adatsimikiza kuti anthu athanzi amakhala ndi kaboni dayokisi m'magazi awo kuyerekeza ndi odwala, mwachitsanzo, mphumu ya bronchi, kapena matenda ena: colitis, zilonda zam'mimba, stroko, komanso mtima. Chifukwa chake, kuti mukhale wathanzi, munthu ayenera kuphunzira kupulumutsa CO2 mkati mwa thupi.Ndipo kupuma mopepuka kumathandizira kuchita izi.

Zatsimikiziridwa mwasayansi kuti mphindi 3 zopumira kwambiri zimayambitsa zovuta izi mthupi:

• Kulakwitsa chithokomiro
• Kutupa kumachitika ndipo matumba pansi pa maso amachuluka,
• kuchuluka kwa cholesterol kumachepa,
• Chifukwa cha kusowa kwa kaboni dayokidhi
• chiopsezo cha kugwidwa ndi matenda a mtima, mphumu,
• kusalinganika ndi mutu kumawonekera.

Pakanema, njira yopumira, gawo 4

Kuchulukana kochulukirachulukira kawirikawiri m'mapapu kumachepetsa mphamvu ya chitetezo cha m'thupi, kusokoneza ma metabolic, ndikuyambitsa kulimbana kwamanjenje. Kusowa kwa CO2 kumabweretsa kusintha muyezo wokhala ndi asidi, womwe umayambitsa kupezeka kwa ma enzymes ndi mavitamini panthawi yake. Izi zimakhudzanso kapangidwe ka magazi ndi kapangidwe ka mafupa, zimapangitsa kukula kwa zotupa, komanso kukula, ndikuthandizira kufalikira kwa cholesterol.

Tsopano tiyeni tisunthiretu njira yomwe timapumira.

Ndani amapindula ndi kupuma movutikira

Yuri Vilunas akuchenjeza kuti munthu wathanzi samva kufunika. Zimapindulitsa anthu omwe ali ndi mavuto azaumoyo komanso zonyansa ndipo zimathandizira kuthetsa zizindikilo zonse. Ndi bwino kuigwiritsa ntchito popewa komanso ngati munthu wadwala kale.

Ngakhale ana amatha kutero, akangomva kuti alibe mphamvu kapena khungu likakhala palibe, palibe chomwe chingavulaze. Kupumira kwamankhwala kumabweretsa ndipo kumabweretsa zotsatira zazikulu kwambiri ngati:

• matenda a shuga ndi prediabetes,
• Ndi matenda am'mapapo mwanga bronchi,
• chimfine
• pakukumikizidwa kwambiri, koma pakukhululuka kokha,
• ndi magazi m'thupi komanso matenda atopa kwambiri,
• ngati nkosatheka kuthana ndi kusowa tulo komanso kupweteka kwa mutu,
• ndi matenda am'mimba,
• kunenepa kwambiri
• ndimavuto amanjenje
• ndimalephera,
• amachiza matenda osokoneza bongo popanda mankhwala
• kuphwanya njira kagayidwe kachakudya,
• mphumu
• ndi kuchepa kwa magazi komanso kuchepa kwa mphamvu,
• amachiritsa matenda amtima.

Mukayamba kupuma movutikira, chomwe chimayambitsa hypoxia ndi poizoni wama cell am'mitsempha chimachotsedwa, ndipo njira yobwezeretsa magazi moyenera imachitika m'thupi. Ndipo izi zimakhudza mwachindunji kubwezeretsa kwa kagayidwe kachakudya ka maselo ndi minofu. Zomwe zimabweretsa kubwezeretsa kwadongosolo kwamankhwala ndi machitidwe komanso maselo amitsempha.
Gawo 5, malamulo onse oyendetsera:

Kwa yemwe amapuma mokwanira amatsutsana

Palibe chifukwa chomwe muyenera kuchita izi pakakulitsa matenda, makamaka ngati zikugwirizana ndi:

• ndi kuvulala kumutu
• ndi kuthamanga kwa magazi
• ndi intracranial komanso intraocular pressure,
• ndi malungo ndi malungo,
• ndimavuto amisala
• ndi ngozi yotaya magazi.

Njira yolira yopumira, malinga ndi njira ya Yuri Vilunas

Musanayambe kuchita masewera olimbitsa thupi, pumirani kwambiri komanso kutuluka. Kupumira ndi mphamvu ya mphamvu yake kumagawika potengera, mopitirira muyeso komanso modekha, kumaphatikiza magawo atatu: kutuluka, kutulutsa ndi kupumira. Ndimapereka mwachitsanzo maluso opumira. Ngati mungafune, aliyense wa inu athe kukulitsa kudziwa kwanu komanso kudziwa bwino njira yopumulira ya Yuri Vilunas.

Momwe mungachite bwino

1. Pangani mpweya ndi kamwa yanu. Wamfupi komanso wamphamvu, ngati kuti mpweya pakamwa panu ukhala osapitirira. Mpweya umafanana ndi kulira kwinaku munthu akulira: “ha” ndipo kutalika kwake ndi masekondi 0.5 okha. Ili ndiye mawu omveka.

2. Mumatulutsanso pakamwa panu. Poyamba, kuti mudziwe bwino maluso awa, ndikukuuzani kuti mugwiritse ntchito mawu oti "ho-o-o" kapena "ha-a-a" mukamapuma, wolemba njirayi amawona kuti mawu awa ndiovomerezeka kwambiri kwa aliyense. Pindani milomo yanu mu chubu ndikuti "ho-o-o" pa exhale.

Osatopetsa mukamapuma. Mpweya uyenera kukhala wosalala komanso wodekha. Kutalika kwa mpweya wokhala m'mimba ndi masekondi 2-3.Ngati mpweya wokulirapo ukhala wabwino kwa inu, mutha kugwiritsa ntchito. Musayese kutulutsa mpweya wonse m'mapapu kuti musapumira.

3. Imani. Kupuma kumatenga masekondi awiri, mumangopumira mpweya, osapuma. Kuti awerengetse molondola, popanda kuthamangitsa sekondi imodzi, Vilunas akutsimikizira kuwerengera mwakachetechete: "makina amodzi, makina awiri". Adzakhala masekondi awiri athunthu.

Mutha kugwiritsa ntchito kupumira m'malo alionse a thupi: mutakhala, mukugona, ngakhale poyenda. Ngati mukumva kupuma pang'ono, pitani pazomwe mukuchita.

Momwe mungadziwire ngati mukufuna chithandizo chotere

Zosadabwitsa kwenikweni, koma si aliyense amene angamve kufunika kwa kupuma koteroko. Chowonadi ndi chakuti pali anthu athanzi labwino omwe amapanga minofu yamkati yomwe imapereka njira yopumira. Ndiye kuti, asintha kuyambira tsiku lobadwa njira yakudzilamulira, yomwe imapereka zonse machitidwe a metabolic.

Kuyambira tsiku lobadwa kwawo, anthu oterewa amasiyanitsidwa ndi kukhala ndi moyo wabwino komanso wautali.

Koma kuchuluka kwa anthu kumabadwa ndi njira yopumira yofooka ndipo m'miyoyo yawo yonse amapuma molakwika, zomwe zimayambitsa matenda ambiri. Kudziwa ngati thupi lanu likufunikira kupuma kwamtunduwu ndikosavuta komanso kosavuta.

Pumirani pafupipafupi (monga mumapumira nthawi zonse) ndi kutuluka kwambiri. Ndipo nthawi yomweyo yambani kupuma, pogwiritsa ntchito malamulo apumidwe. Kupumira kwakanthawi mkati ndi kunja kokhala ndi mawu a ho-o-o.

Anthu athanzi sadzakhala ndi mpweya wokwanira kutulutsa. Izi zikutanthauza kuti amapuma molondola kuchokera ku chilengedwe ndipo njira zonse za metabolic m'thupi lawo zimayenda moyenera. Chifukwa chake, manjenjenje amatsutsa njira yopumira yopumira ndipo amamva kusasangalala.

Koma mwa anthu omwe ali ndi mavuto azaumoyo, kuphipha mpweya kumakhala kosavuta komanso kupuma. Ndipo padzakhala kufuna kupitiliza izi. Izi zikusonyeza kuti thupi limayesetsa kudzipulumutsa ku mpweya wambiri m'mapapu, limafuna mpweya wambiri.

Kodi ndingagwiritse ntchito chiyani ndikamapuma?

Malinga ndi wolemba malangizowo, kupuma ndi mpweya wambiri uyenera kutsagana ndi mawu. Komanso, sikuyenera kukhala mokweza, kuti inu nokha mutha kusiyanitsa.

Monga taonera pamwambapa, choyamba muyenera kuyamba ndi mawu oti "ha-ha-ha" ndi "ho-o-o", awa ndi mawu opanda mphamvu. Pang'onopang'ono, mukamaphunzira, mutha kusintha mawu ena: "fff", "fu-u-u", "s-s-s".

Gulu lomaliza lomveka limawoneka ngati lamphamvu kwambiri, simungathe kuphunzira nawo. Mukamagwiritsa ntchito mawu oti "ff ff", "fu-y-u", "s-s", mutu ndi chizungulire zitha kuwoneka. Kukaniza kwanu mawu awa kukuwonetsa kuphwanyidwa koopsa, mwachitsanzo, kupopera mtima kwa mitsempha.

Ngakhale zonse ndi za payekha. Yeserani ndikusankha phokoso lomwe mudzapumira nalo panthawi imodzi, simudzamva zosasangalatsa.

Njira yodziwika popewa zolakwitsa

1. Mumangofunika kupumira pakamwa panu. Ndipo inhale ndi kutulutsa mkamwa.
2. Mwapumira pang'ono, koma mulibe mpweya. Mumamva kuti mulibe mpweya. Chifukwa chake simuyenera kupitiriza ndikukakamiza thupi lanu. Tengani mpweya wabwinobwino kwa inu ndi kutuluka.
3. Kapenanso gwiritsani ntchito njira iyi ya Vilunas: pumirani kwambiri ndi kamwa yanu, pamene mukutuluka, pukuta milomo yanu mu chubu ndikuti "ho-o-o".
4. Ndipo kenako pitani kunjira yopumira. Ngati, pambuyo pa izi, kupuma sikulolera, muyenera kusiya kugwiritsa ntchito. Mverani nokha. Inhale ndi exhale ziyenera kukhala zabwino komanso zosangalatsa.
5. Mpweya uyenera kutalika nthawi zonse kuposa kupakika mpweya, koma osafanana, komanso, osati wafupikitsidwe.
6. Mukatulutsa, milomo ya milomo isamakhale yopepuka. Ndikofunikira kuyesetsa kuwonetsetsa kuti pakamwa pakatseguka mokwanira kuti mpweya uzituluka, popanda kuchita khama ndikuwukankha kudzera milomo.
7. Ndi mpweya wakuthwa komanso wamfupi, yesani kumverera kuti mpweya ukukhala pakamwa ndipo suyenda patsogolopa.Mphepo yamkuntho ikukoka mkamwa, mudzamva kukhudzidwa kwake. Ngati mukumva mpweya wozizira pansi pa larynx (bronchi ndi mapapu), ndiye kuti mukupuma molakwika.
8. Imani moyenera ndipo musalole mpweya kutuluka m'mapapu anu pakupuma.

Chonde dziwani: M'ndime 7 - momwe mungapewere zolakwa kwalembedwa kuti muyenera kupeza kuti mpweya sukulowa m'mapapu. Ndi zotengeka. Zimangowoneka kuti mpweya ndi wafupikitsa komanso mwachangu kwambiri kotero kuti umangofika pakhosi. M'malo mwake, zimapita kumapapu. Kupanda kutero, munthuyo sangathe kupitiriza kupuma. Ndipo mfundo ina yofunika kwambiri. Ngati mukumva mpweya wambiri m'mapapo ndi m'mapapo, ndiye kuti mukupumira molakwika. Yesani kukonza zolakwazo!

Apanso, ndikufuna kutsindika kuti kupuma mopepuka ndi mawonekedwe achilengedwe a thupi lathu omwe amatithandiza kupirira kupsinjika, kupweteka m'thupi, komanso mavuto onse. Osateteza kuti musalire.

Pakukwaniritsa chosowa ichi mwa inu nokha, munthu amayambitsa matenda amkati. Ndipo njira yopita ku thanzi ili m'thupi. Mverani mosamala zomwe thupi lanu likuyankhula. Kupatula podziwa malamulo a chilengedwe ndi zinsinsi za thanzi, unyamata komanso moyo wautali.

Ndikufuna inu thanzi komanso moyo wautali, owerenga okondedwa!

Nkhaniyi idagwiritsa ntchito zomwe zalembedwa ndi a Yuri Vilunas "

Zolemba pa Blog zimagwiritsa ntchito zithunzi kuchokera pagulu lotsegula pa intaneti. Ngati mutangoona mwadzidzidzi chithunzi chanu chaumwini, dziwitsani mkonzi wa blog kudzera pa Fomu ya Mayankho. Chithunzicho chimachotsedwa, kapena cholumikizacho chitha kuyikidwa pazinthu zanu. Zikomo chifukwa chomvetsetsa!

Kukula kwa lingaliro

Chithandizo chamakono chamakono chadalira njira zamankhwala zothandizira odwala. Mukamadwala matenda ovuta kwambiri, amamuwonjezera mankhwala omwe amapezeka kuchipatala. Thupi lopanda thanzi liyenera kutenga ndikuwongola mankhwala ambiri, kugwiritsa ntchito komwe kumapangitsa kuti ziwalo zonse ziwonjezeke.

Ndi njira iyi yomwe Yu.G. Vilunas kuti tichepetse mavuto azaumoyo. Popeza anali ndi matenda ashuga komanso matenda a mtima, anali kutaya zomwenso zinali zathanzi lake. Nthawi ina, atakhumudwa, adalira. Zolemba zolemera, zopweteka modzidzimutsa zidabweretsa mpumulo ndi nyonga, zomwe zidakhala zisanachitike kwa nthawi yayitali.

Munthu waluntha anazindikira nthawi yomweyo kuti ichi sichinali chitsimikizo chochokera m'misozi. Kusintha mosayembekezereka kuli ndi mizu ina. Panthawi yopuma, munthu amapuma mosiyanasiyana. Mtima wofunsa mafunso komanso thanzi labwinobwino linayambitsa kuyeserera kupuma, monga kulira kwambiri.

Zotsatira zolimbitsa thupi pafupipafupi zinali kusintha pang'onopang'ono kuti mukhale bwino. Miyezi ingapo pambuyo pake, Yuri Vilunas anali wathanzi.

Tanthauzo la kuphunzitsa

Vilunas adafotokozera zomwe wapeza mu njira yododometsa yopumira. Lingaliro la wofufuzayo ndi losavuta - zomwe ndizofunikira kuti thanzi likhale mwa munthu mwa iye yekha.

Nzeru za anthu omwe amakhala m'malo ovuta, osafunikira amalangiza kuti: "Lira, zikhala zosavuta." A Vilunas adazindikira kuti chithandizo sichimachokera m'misodzi yokha, koma kuchokera ku kayendetsedwe kabwino kapumidwe kamene kamatsatira. Njira yophera imafuna kupumira mkati ndi mkamwa. Pankhaniyi, mpweya wotuluka umakhala wotalikirapo kuposa kudzoza.

Kutsatira malamulowa kokha kumatha kukhalabe ndi thanzi, mphamvu komanso chiyembekezo. Kutsata kwachilengedwe koyenera kumatsogolera ku kudziwongolera kwachilengedwe kwa njira zonse mthupi.

Kuti mukhale ndi moyo wathanzi muyenera:

• kupuma koyenera
• kugona mokakamiza usiku,
• kudzilimbitsa kwachilengedwe - kumachita mikwingwirima ndiikwama pakafunika,
• chakudya chopanda zakudya ndi zakudya, ngati mungafune,
• kusintha mitundu yosiyanasiyana ya ntchito,
• zolimbitsa thupi zolimbitsa thupi, popanda kuphunzitsidwa kwakanthawi.

Njirayi ingathandize kubwezeretsa thanzi ndikukhala bwino, koma muyenera kutsatira malamulowo kuti matendawo asabwerenso.

Njira zosiyanasiyana

Mu RD, inhalation ndi mpweya wotuluka zimachitika kokha pakamwa.Pambuyo pawo, pang'onopang'ono. Kutalika kwa izi ndikufanana pakati pa njira.

Kuphedwa kumagawidwa mu:

1. Wamphamvu - pumani pang'ono ndi kupumula (0.5 sec), kenako kutulutsa nthawi yomweyo 2-6 sec, kupuma 2 sec. Mukatulutsa, mawu ndi "hooo", "ffff" kapena "fuuu". Chimodzi mwa njira yolimba ndi kumva kuti mpweya wonse umangokhala mkamwa osadutsa m'mapapu. Komabe, zimangowoneka.
2. Pakatikati - inhale 1 sec popanda kupuma, kutulutsa 2-6 sec, kupuma 1-2 sec.
3. Zofooka - kutulutsa, kutulutsa mphindi imodzi, kupumira masekondi 1-2. Phokoso la "hooo."

Phunziro la kanema №1 pa njira ya RD:

Mpweya wabwino ndi wosavuta komanso pang'onopang'ono, wosakhazikika. Ngati mukuchita zolimbitsa thupi ngati mukumva kuti muli ndi vuto, muyenera kusiya ndikuchepetsa kupuma. Ziwawa pamtundu sizimayembekezeredwa.

Kuchita masewera olimbitsa thupi kotereku kumathandizira kubwezeretsa kuchuluka kofunikira kwa mpweya ndi mpweya m'thupi.

Pali masewera olimbitsa thupi omwe amathandizira ndikuthandizira njira za Vilunas. Ena amalumikiza RD ndi masewera olimbitsa thupi malinga ndi luso la A. Strelnikova.

Phunziro la kanema wokhala ndi masewera olimbitsa thupi pa njira ya Strelnikova:

Ndani amalimbikitsidwa?

Njirayi sifunikira anthu ena. Awa ndi anthu amwayi omwe ali ndi njira yoyenera yopumira kuyambira pakubadwa. Alimbitsa minofu yamkati yomwe imapangitsa kupuma kukhala koyenera. Njira zosinthira zimaperekedwa ndi kudziletsa. Anthu oterewa amasiyanitsidwa ndi thanzi labwino kwambiri pamoyo wawo wonse.

Kafukufuku a Dr. K. Buteyko adawonetsa kuti mavuto ambiri amayamba chifukwa cha kusowa kwa kaboni dayokisi mthupi komanso mpweya wambiri. Izi zikutsimikizira mokwanira malingaliro a J. Vilunas.

Njira ya RD imawonetsedwa kwa anthu omwe ali ndi mavuto awa:

• mtundu uliwonse wa matenda ashuga
• mphumu ndi matenda a bronchial,
• kunenepa
• migraine
• matenda oopsa pakukhululuka,
• matenda amanjenje, matenda ogona,
• kutopa, matenda a kutopa nthawi zonse,
• matenda am'mimba thirakiti
• kuchepa magazi

Yu.G. Vilunas akuti adachotsa matenda ashuga ndi mtima. Odwala ambiri akuti asiya kugwiritsa ntchito mankhwala a insulin, ena omwe athetsa mphumu.

Kuphunzira njirayi sikutanthauza kuchita khama kwambiri. Aliyense angayese njira iyi paokha. Kuchokera pakusintha kwathanzi, mutha kumvetsetsa ngati mukufunikira njirayi. Mutha kudziwa ndi kugwiritsa ntchito njirayi pazaka zilizonse. Chida chilichonse chapadziko lonse chimafuna kuzolowera zofuna za thupi lako.

Anthu ena amayamba kugwiritsa ntchito njirayi atakalamba kwambiri ndipo amayesetsa kukonza thanzi lawo. Njirayi imathandizanso ana. Palibe zoletsa zaka.

Kanema kochokera kwa Pulofesa Neumyvakin okhudza kupuma koyenera:

Njira yophera

Mukazindikira luso la kupha, mutha kuyang'ana ku thandizo la RD nthawi iliyonse. Zochita zolimbitsa thupi zimachitidwa kangapo masana kwa mphindi 5-6. Malo ndi nthawi zilibe kanthu. Mutha kupuma mutayimirira ndikukhala, panjira yogwira ntchito.

Maziko amachitidwa moyenera kupuma ndi mpweya.

Amapangidwa kudzera pakamwa pokha:

1. Inhale. Mphepo imagwidwa modekha, pang'ono. Sangathe kukokedwa m'mapapu, imayenera kukhala pakamwa.
2. Mpweya wabwino umayenda limodzi ndi mawu ena. "Ffff" - imatuluka kudzera pakatipa pakati pa milomo, iyi ndiye njira yamphamvu kwambiri yotulutsira. Phokoso loti "hooo" limachitika ndi pakamwa potseguka, pomwe mukukamwa ndi mawu oti "fuuu" pakamwa sikungatseguke kwambiri, kusiyana pakati pa milomo kuzungulira.
3. Imani kaye musanapume mpweya wotsatira - masekondi 2-3. Pakadali pano, pakamwa patsekeka.

Kuwala komwe kumawonekera sikofunikira kupondereza; ndi gawo limodzi mwachilengedwe. Ndi kuyungunuka, kusinthana kwa gasi kumapangidwa m'njira iliyonse. Pakakhala vuto, zolimbitsa thupi zimasokonekera. Iwo omwe akungochita bwino njira safunika kuchita masewera olimbitsa thupi kwanthawi yayitali komanso mphamvu. Mphindi 5 ndizokwanira.

Cheke chofunikira pakuchita masewera olimbitsa thupi chimachitika kangapo patsiku. Kuti muchite izi, inhale 1 yachiwiri ndikutulutsa. Ngati exhale ikugwirizana, mutha kuchita RD.

Phunziro la kanema №2 pa njira ya RD:

Contraindication ndi malingaliro azachipatala

Njira ya RD sikulimbikitsidwa kuti ichitidwe mu gawo lodana kwambiri ndi matendawa.

Zoyeserera pakugwiritsa ntchito njirazi ndi:

• matenda amisala
• kuvulala kwamtundu wamatumbo ndi zotupa,
• magazi
• kuchuluka kwa zochitika zam'mbuyo, intracranial ndi ocular,
• machitidwe otentha.

Malingaliro amankhwala azikhalidwe mwanjira imeneyi ndiotsimikizika. Madokotala akutsimikiza kuti kugonjetsedwa kwa maselo a veta, omwe amayambitsa matenda a shuga, sangathe kuchiritsidwa poyeserera kupuma.

Zoyesa zamankhwala zotsimikizira momwe njirayi imagwirira ntchito sizinachitike. Kugwiritsidwa ntchito kwa RD m'malo mwa insulin kapena mankhwala owotcha shuga kumadzetsa vuto lalikulu kwa odwala omwe ali ndi matenda a shuga.

RD yokhala ndi matenda osokoneza bongo iyenera kugwiritsidwa ntchito pokhapokha ndi njira zachikhalidwe zomwe zimathandizira kuchotsa wodwala ku vuto lalikulu.

Komabe, kugwiritsa ntchito ntchito zolimbitsa thupi kupuma kuli ndi phindu pakulimbitsa kagayidwe ndipo limapangitsa kagayidwe ka mpweya. Ziwerengero zoyenera za okosijeni ndi mpweya wa kaboni (1 mpaka 3) ndizofunikira pakugwira ntchito kwa ziwalo zonse ndi machitidwe.

Maganizo a akatswiri ndi odwala

Ndemanga zambiri za odwala zokhudzana ndi njira yopumira yopumira ndiyabwino kokwanira - mayankho olakwika ndi osowa. Onse anazindikira kusintha kwakukulu. Mayankho a madotawa amakhala osamala kwambiri, koma satsutsana ndi masewera olimbitsa thupi, chifukwa njira yothandizira kupuma idapangidwa kwa nthawi yayitali ndipo imakhala ndi chofunikira pakuchiritsa.

Mwana wanga wamwamuna adalandira mphumu kuchokera kwa agogo ake, amayi anga. Sindinakhudzidwe, koma mwana wanga wamwamuna analandira. Nthawi zonse ndimayesetsa kugula mankhwala aposachedwa, sindinasunge ndalama kuti ndithane ndi vuto lakelo. Maxim anali kugwiritsa ntchito inhaler. Kamodzi m'sitolo yogulitsira mabuku, pamene ndidagulira mwana wanga mphatso, ndidawona buku la Vilunas "Sobbing breath heals matenda mu mwezi". Ndinagula ndekha osadziwa chifukwa chake. Iyenso sanakhulupirire kwenikweni, koma kwa nthawi yayitali anavutika ndi mwana wake, ndikupangitsa kuti apume. Anali ndi zaka 10, adazolowera inhaler. Zochita, zachidziwikire, ndipo iyemwini. Kusintha kwamphamvu ndikusintha kwa thanzi ndidakhala woyamba kumva. Kenako mwanayo anali kupuma, anali kumva bwino, anaiwalako za inhaler. Zikomo chifukwa cha njira komanso thanzi.

Ndinayamba kudwala mphumu. Nthawi zonse amagwiritsa ntchito inhaler. Zaka zitatu zapitazo ndili pamsika, ndidasokonekera. Zinali zotukwana kwambiri, ndimafuna kulira. Anapirira nthawi yayitali, adakafika pagalimotomo ndikulira kwambiri. Popeza ndinkafuna kudziletsa, iye analira kwambiri. Ndinkawopa kwambiri kuukira, ngakhale kuti inhaler anali ndi ine. Ndinasilira kupita kunyumba, ndipo ndinazindikira kuti ndinali bwino. Sindinathe kusankha kuti vuto ndi chiyani. Adakhala patsogolo pa kompyuta, osadziwa momwe angapemphere. Pomaliza, mwanjira ina. Chifukwa chake ndidaphunzira za luso la kupumira. Sindinakayikire kuti magwiridwe antchito, ndangodziyang'ana ndekha, ndangodziwa. Wolemba adachita bwino, adadzichiritsa yekha natithandiza.

Anna Kasyanova, Samara.

Ndakhala ndikugwira ntchito ngati dokotala kwa zaka 21. Ndine wothandizira wam'deralo, pakati pa odwala anga panali omwe amafunsa za kupuma movutikira. Ndichitira mosamala njirayi, chifukwa zikuwonekeratu kuti pakadali pano palibe njira zochizira matenda ashuga. Ochita masewera olimbitsa thupi, monga momwe zilili, sanapweteke aliyense. Ngati wodwala akukhulupirira kuti ali bwino, zodabwitsa. Kuwongolera shuga kwa odwala matenda ashuga ndikofunikira. Chachikulu ndichakuti musapite kukokomeza, kusiya njira zotsimikiziridwa kuti musunge vutoli kuti pasakhale zovuta.

Ndili ndi matenda a shuga omwe amadalira insulin, chifukwa cha ukalamba komanso kunenepa kwambiri kunkakulirakulira. Adanenanso kuti muwonjezere mankhwalawa. Ndinkawopa kwambiri gangore, mabala sanachiritsike kwa nthawi yayitali. Pogwirizana ndi endocrinologist ndinamva za Vilunas. Chifukwa chokhumudwa, ndidaganiza zoyesa. Kukula kunabwera atangodziwa njira yopumira. Shuga adatsika kwambiri ndipo ndachepa thupi. Sindimasiya insulini, koma ndimamva bwino. Koma anasowa kokwanira. Ndakhala ndikuchita izi kwa miyezi 4, sindisiya.Amati insulini sidzafunika.

Amayi anagonekedwa m'chipatala chifukwa cha kutupa kwa chimanga m'miyendo. Amakhala kwa nthawi yayitali komanso osachita bwino, mpaka adayamba kuzunza. Mapeto ake, akuwakayikira shuga ambiri, zidakwaniritsidwa 13. Zinali kale kwambiri, mwendo udadulidwa. Kukhulupirira madokotala kwatsika mpaka zero, adayamba kuphunzira pa intaneti momwe anthu amathandizidwira. Ndaphunzira za njira ya Vilunas. Adaphunzira yekha, kenako kuwonetsa amayi ake. Amasinthanso, shuga adatsikira ku 8. Amapitilizabe kuyesetsa kupewa.

Mankhwala amakono sangathe kuthana ndi matenda ambiri, chifukwa chake anthu amakakamizidwa kufunafuna njira zopangira moyo wawo kukhala wosavuta. Kugwiritsa ntchito masewera olimbitsa thupi pakupuma kuli ndi miyambo yayitali m'mitundu yambiri. Makalasi ndi njira ya RD amasinthira thanzi la odwala ambiri, pogwiritsa ntchito mphamvu zamkati ndi malamulo achilengedwe.