Kana kuneta nekuputi zvichiitika pamwe chete, hutano hwako hunogona kuchinjwa. Zvechokwadi, imwe yenzira dzakanakisisa dzekuvandudza kupora kwako kwechirwere ndeyokusvika kuhutano hwakanaka.
Kudya kwakanaka, kwakanyatsogadzirisa uye nguva dzose yekurovedza muviri inzira mbiri dzinopupurirwa dzekuderedza uremu hwakawandisa uye kurwisa kuneta. Asi pane kubata (chaizvoizvo): asthma inogona kuita kuti zvive zvakaoma zvikuru kushandisa.
Mashoko okuti "kurasikirwa nemweya wako" haatomboswedere pedyo nekutsanangura kunzwa kwekurwiswa kweputi apo uchishanda.
Zvakaipisisa zvakadaro, kana iri nguva yezveruzhinji kana kuti kunotonhora kunze, kurovedza muviri mukati guru kunogona kunge kusina mubvunzo. Nenzira, pane tariro. Kune nzira dzakawanda dzekuti vanhu vane astmma vanogona kuderedza uremu husina hutano, pasinei nokuti vanorema kana kuti vanoda kungova noutano hwakanaka. Heano mamwe mazano ekutanga.
Kuyera uye Chidimbu Kufambira Mberi Zuva nezuva
Paunomuka zuva rega rega, zviyera iwe uchishandisa digitare uye nyora pasi pakadhi pakarepo. Uremu hwako huchanyatsochinja zuva rimwe nerimwe, asi pfungwa yako yekufambira mberi haifaniri kutaridzirwa ne-weigh-ins zuva nezuva. Chinangwa chegadziriro iyi ndechekuunganidza mhinduro kuti uone kuti chii chiri kushanda uye chengetedza iwe.
Chirongwa Chirongwa
Kuverenga uye kunyora kudya kwega imwe nderimwe yenzira dzakanakisisa dzekuderedza uremu kana kuneta uye kuputika kunoitika pamwechete.
Tanga nekushandisa koriori calculator online kuti uone mazana emakorii aunoda kudya kuti urambe uine uremu huno. Nekudaro, kuti urasike pairi pound pavhiki, iwe unoda kudzura chero yako yega yega yekoriro inowanikwa zuva nezuva ine 500 makoriori pazuva. Izvozvo mazana mashanu makorikori mashoma pazuva anoenzana zvinowanikwa imwe pound yemafuta.
Iwe unogona kudzora utoro hwako kurasikirwa nekucheka zvakawanda kana kuti zvishoma pamakirori zvichienderana nehuwandu hwaunoda kuchengeta. Kurasikirwa zvinopfuura pondo pavhiki zvinogona kuva zvisina kunaka, zvisinei, saka chenjerera pamusoro pehuwandu hwaunogadzirisa kudya kwako uye kurukura nezveurongwa hwako hwekurasikirwa kwehutano nechiremba wako.
Kana wakaziva chinangwa chenyu chezuva nezuva, unofanirwa kuchigovera zuva rose. Izvozvo zvinoreva kana chinangwa chako chiri 2 000 makorikori pazuva, unogona kudya anenge mazana mashanu emakorikisi pfupa kwekudya kwemazuva mana uye uine zvakakwana zvakasara kune imwe mazana makumi maviri ehurukuro. Nzira yaunoparadzanisa nhamba yako yezuva nezuva ndiyo yako sarudzo, saka iwe unogona kutamba kutamba pamwe nendima idzodzo kuti uone kuti chii chinofananidza purogiramu yako uye mararamiro ako akanaka.
Pakupedzisira, iwe unogona kuita chirongwa chekudya imwe neimwe maererano nemuganhu wekoriori wawakagadzirira kudya ikoko. Pane dzakawanda zvekushandisa zvekutsvaga uye zvekufambisa zvekushandisa kuti zvikubatsire kuverenga nhamba yemakoriyamu mune zvaunodya, asi kana ukaronga zvimwe zvokudya zvekudya nyore nyore, chirongwa chekudya chiri nyore. Ramba uine mapeji ezvokudya zve-400-calori uye 200-calorie zvidya zvinogadziriswa zvekuti iwe unogona kushandura zvakapoteredza kukubvumira zvimwe zvakasiyana mukudya kwako. Zvose zvakasara kuti iwe uite zvinamatira purogiramu yako yekudya. Kwete kubiridzira, kwete kupotsa. Iwe uchagadzirisa shure kwemazuva mashomanana mafupi, uye kuona kufambira mberi mukurema kwako kunenge kusisipo kure.
Nyoka Yakanaka
Kufanana nekugadzirira kudya kwako, iwe unofanirwa kuronga zvaunodya. Iwe unotoziva kuti ungaverenga sei nhamba yekoriyori yaunogona kudya nokuda kwezvokudya zvekudya kubva kune imwe yapinda, naizvozvo handisi kuzodarika zvakare. Chinonyanya kukosha kukuyeuka ndechokuti iwe haufaniri kutora chero chinhu chipi zvacho chiripo panguva iyoyo. Izvi zvinoreva kuti vending machine haisi shamwari yako. Iko shanduro inoshandiswa haisi shamwari yako. Zvaunofanira kuita ndezvokugadzirira mberi: chengetedza utano hwakanaka newe panguva yemasikati iyo pakati pekudya apo unoda pick-me-up. Zvisarudzo zvako zvekutanga zvinofanira kuva michero, miriwo, michero yakaomeswa, yogurt, kana munchies yakafanana iyo yakaderera calori uye yakakura muprotheni uye fiber.
Iwe unogonawo kuronga zvishoma zvisingabatsiri zvinopisa kaviri pavhiki. Hazvisi kuchenjera kuti uzvidzivirire zvachose, saka shandisa chimwe chinhu chinonakidza mumwero. Iva nechokoti yakasviba rimwe zuva, uye zvichida mamwe majiro kana michero inotevera. Pfungwa yezvokudya zvako ndeyokurasikirwa nehutano husina kunaka, kwete kudzidza kudzivenga zvokudya.
Tsvaga nzira dzakasiyana-siyana
Iwe unogonazve kunakidzwa nezvinhu zvako zvaunofarira, iwe unongoda kuwana mazoro ezasi-pasi kuti uite panzvimbo yavo. Semuenzaniso, pane kuva nebheji rakagadzirwa nemafuta makumi mapfumbamwe nemakumi mashanu emafuta, shandisa pasi hutende kana kubika up veggie burger. Kana iwe uchida kushungurudza, tema wako pachako ugobika navo mune rimwe gungwa munyu. Roast kana kubika huku panzvimbo yekutsvaira. Shandisa mukaka wakaderera mafuta uye yogurt panzvimbo yehairi yakazara mafuta. Nyaya dzakawanda dzinotsvakurudza dzinoratidza kuti hazvibatsiri kukanganisa mafuta zvakakwana mukudya kwako, sezvo mamwe mafuta akaita seaya ari mumiti, mafuta omuorivhi, mafuta anogadzirwa, uye avocados chaizvoizvo anobatsira pakurema. Deredza pasi mafuta ako akazara pane nzvimbo, uye uenzanise mamwe mafuta asina insaturated uye polyunsaturated. Kuzadza pamusoro pezvibereko nemiriwo ndeimwe nzira yakanakisisa yekuderedza mafuta ako ekudya, sezvo ari akakwirira mune fiber uye inotora nzvimbo yakawanda mudumbu mako usina kuwedzera mamwe makoriri kubva kumafuta.
Idya Zvishoma, Mira Maminitsi 20
Kukurira pasi zvokudya zvako nekukurumidza kunowanzokonzera kudya kwekudya uye hazvina kunaka kwekuneta kana kupora. Isu tose tinofanira kutonhora zvishoma nezvishoma kana tichidya. Uhu hwedu hunowanzoterera kuwana shoko rokuti dumbu redu rakazara. Apo patinodya kudya nekukurumidza, isu tinozvinyanya kuzvidzora isu pachedu. Kufanana nehutambo hwekare hweAlka-Seltzer, isu "hatigoni kutenda kuti taidya chinhu chose." Unonzwa saizvozvo kana iwe uchidya zvekukurumidza. Mhinduro yacho? Dzidzisa iwe kuti udye zvishoma nezvishoma, uye iwe unonzwa uzere mushure mekudya kudya zvishomanana.
Chikamu chekutonga chikamu chikuru chemuitiro uyu. Kudya kushandiswa kwezvokudya zvinonzwisisika pasina kuisa zvakawanda pane yako, saka kumirira kwemashure kunobatsira zvakawanda. Kana iwe uchiri kunzwa uine nzara mushure mokupedzisa mugove wako, usazodya zvakare kwemaminitsi makumi maviri. Inwa girazi remvura uye tarisira. Kazhinji kazhinji kwete, iwe uchaona kuti iwe unonzwa wakakwana nekumirira kwechinguva chiduku.
Funga Mufananidzo Mukuru
Kurasikirwa kweuviri hakuitiki usiku hwose. Hakuchina mafuta-nyaya ichauya apo iwe uchirara uye uchatora uremu hwose huri kure. Iwe unogona kuderedza uremu nokukurumidza, asi izvozvo hazvisi nguva dzose zvakanaka kubva pakukurumidza kuora kurasikirwa kunogona kuchinja pachako pakarepo nokukurumidza. Kupera kukura kurasikirwa kunoramba kuripo ndizvo zvaunoda kuitika.
Shootra imwe pondo pavhiki. Iwe unogona kazhinji kuchengetedza 50 pounds pamwaka nenzira iyo. Izvi zvinogoneka, zvinangwa zvinogara. Kugadziriswa kwakajairika, kunyanya kana iwe ukawana uri kudya zviduku kana zvakawanda kwazvo maererano nemakirori, asi chinonyanya kukoshesa hako kuedza kukurumidza kurasikirwa, asi kuderera kunononoka uye kwakasimba. Usava nehanya nekumusoro uye kuipa kwezuva rega rega: tarisa panzvimbo yevhiki nevhiki uye maitiro emwedzi. Gara pane zvaunoronga, ita zvose zvishoma, uye iwe unogona kuita kuti izvi zviitike.
Maminitsi mashanu pazuva
Kana iwe ukaita masvomhu, kupedza makirori mashomanana zvinoshanda zvakanyanya pane kuedza kurerutsa kuburikidza nekuita muviri. Iwe unogona kupisa mazana emakoriyori ane maminitsi makumi matatu ekushanda kwakasimba, asi se-asthmatic, kurovedza muviri uku kunogona kuita kuti maminitsi makumi matatu ekushanda awedzere kushanda, uye imwe ndiro yezviyo inogona kuisa iyo makorikiti kumashure zvakare. Kana iwe uchida kushaya uremu, chikafu chinoda kuva chekutanga chekutarisa.
Izvi hazvirevi kuti zvose kurovedza muviri hazvina maturo. Kunyangwe 200-calori inopisa pazuva rinogona kubatsira kugogodza mapaundi akawanda mwedzi mumwe nomumwe, uye kupisa makori 200 hazvidi nguva yakareba kana simba. Zvadaro pane humwe huwandu hunobatsira hweavo avo endorphins ayo anoputirwa mumuviri wako kunyange mushure mechinguva chiduku chekurovedza muviri. Kwete chete iwe uchazonzwa wakanaka, asi iwe uchanzwa sokuti iwe uri kuve wakagadzikana, uye iwe uchange uine hutano hwakanaka uye teteed, zvakare.
Nyanzvi dzakawanda dzinokurudzira kuti utange nemaminitsi mashanu ekugadzirisa zuva nezuva. Hazvizoshandisi makori mazana maviri, asi zvichaita kuti iwe utange. Tanga nemaminitsi mashanu pazuva, mazuva manomwe pavhiki. Chero rudzi rwemhando yekurovedza ruchashanda, uye kana iwe uri asthmatic, edza kuderedza cardio yako pakutanga. Edzai nemagunches, pushing-ups, dzimwe jacks dzinokwakuka, kana zvimwe zvimwe zvinomhanya munzvimbo. Chero bedzi iwe usingaregi kwemaminitsi mashanu, uri nani. Vhiki inotevera, wedzera nguva yako yekushanda nemaminitsi mashanu. Ramba uchikura vhiki rese nemaminiti maviri, uye munguva pfupi iwe uchange uri kushanda kwemaminitsi makumi matatu pazuva pasina dambudziko. Ndizvo zviri nyore, uye kushanda nzira yako zvishoma zvishoma kunobatsira kudzora zviratidzo zvehupima sezvo mwoyo wako nemapapu zvinowedzera kusimba nekugara uchirovedza muviri.
Best Exercises for Asthmatics
Tarisa pane zvinhu zvine nguva shomanana, zvenguva pfupi yekushingaira, sevolleyball, gymnastics, baseball, kana kurwisana. Paunenge uchiita zvekuita muviri unosanganisira nguva refu yakasimba yekushingaira, sebhokisi, kumhanya, kana basketball, muviri wako hauna kunyanya kuzvibata zvakare, uye unogona kutanga zviratidzo kana kurwisa. Mamiriro okunze emamiriro emamiriro okunze akaita sehockey hockey, kutsika-mhanya kwechikepe, uye kuveza kwechando kunogona kuvawo mabasa okudzivisa pakutanga kusvikira uwana mwoyo wako nemapapu muhupenyu hwakanakisisa hunoita. Kusarudza mutambo sekushambira, kutsungirira kwakasimba mitambo, ndicho chisarudzo chakanaka chekutanga kune vanhu vane astmma sezvo inowanzoitwa nekufema mukati, mhepo inopisa mukati. Kushambira kunobatsira zvikuru kuvandudza utano hwehutano hwemwoyo uye mapapu. Mimwe miitiro inobvumirwa zvakanaka ne asthmatics inosanganisira kunze nekunze motokari, aerobics, kufamba, uye kunomhanya pane treadmill. Chero chipi nechipi chaunosarudza, iva nechokwadi chokuti unotanga zvishoma nezvishoma nemaminitsi mashomanana pazuva uye unoputika kubva ipapo. Uchibatanidza nekudya kwakanaka, iwe uchaona zviri nyore kusvika kuhutano hwako hwekurasikirwa.
Kudzora Chirwere Cheputi Pakuzidzira
Nguva dzose taura nachiremba wako usati watanga chero basa rekushandisa. Chiremba wako achakwanisa kukubatsira kusarudza pane basa iro rakakodzera iwe nehma yako, uye chii chaunofanira kuita usati watanga kuita basa. Izvi zvinonzi "asthma action plan". Semuenzaniso, nguva dzose shandisa maitiro ako epamberi yekushanda (asthma meds) (inhaled bronchodilators kana cromolyn) usati watanga kubata kwako, kunyanya kana yakagadzirirwa chikamu cheurongwa hwako. Kushevedza kunonyatsorudzirwa kuti ubatsire kudzivirira zviratidzo, uye iva nechokwadi chekuti uzvibvumira nguva yakadzika-pasi shure kwekunge wapedza basa rako. Kana kuchitonhora kunze, kushanda mukati kana kupfeka masikisi kana chirafu pamhino dzako nemuromo kuitira kuti mweya uende mumapapu ako achinaya uye anonaya. Usaita zvekare kana uine hutachiona hwehutachiona hwakadai sechando kana chirwere. Pakupedzisira, kurovedza muviri pane imwe nzira yakakodzera yehutano hwako hwose, uye nguva dzose uite zvishoma pane iwe unofunga kuti unogona kuita sekuchengeteka.
The Three First
Kuderedza kudya kwako koriori kwakaoma. Iwe unenge uchinzwa uine nzara, uchida kudya junk zvokudya, uye une chido chakasimba chekuvhima panguva yekudya. Iwe unoda kupa mukati. Zvakanaka. Munhu wose anonzwa saizvozvo. Kurwisa miedzo iyo nekuzviudza iwe kuti kwemazuva matatu chete. Kana iwe uchikwanisa kupedza maawa 72 ekutanga pane imwe yakaderedzwa koriori, inotanga kuva nyore nyore. Iwe uchagadzirisa kusvika kumakorikiti akadzikiswa uye nokukurumidza zvakakwana hazvizovi kunzwa sokunge iwe uri kuzvidzivirira iwe zvakare.
Aya mazano gumi nemaviri anongotanga kukanganisa ure uye kutungamirira mararamiro akanaka. Asthmatics haafaniri kuvharidzirwa kana kuderedzwa nemamiriro avo. Nekugadzirira nekugadzirira, unogona kuwana hutano nekurasikirwa nekurema kwakanyanya, izvo zvese zvingakubatsira kutarisa mamiriro ako zvakanyatsonaka nekushaiwa zvishoma kwe inhalers nemishonga. Tora zano iri kumwoyo, ita urongwa, uye unamatire. Tanga kurarama huzere, uye hupfumi hupenyu pasinei nehma yako. Usarega kusava nechokwadi uye kusava nehanya kunowanikwa.
Sources:
American Academy of Allergy, Asthma & Immunology. Mazano Okuyeuka: Chirwere uye Kuedza Kudzidzira
> Barros P, Moreira, Fonseca A et. al. Kuteerera kuMediterranean uye kudya uye kutsva michero kunobatanidzwa nekuvandudzwa kwehutachiona. Zvirwere zvepfungwa dzose: 917-923, 2008
> McKeever TM, Britton J. Diet uye Asthma. Am J Respir Crit Care Med Vol 170. pp 725-729, 2004.