Kuvanhu vakuru, kurasikirwa kwekunzwa kunofanirwa kunge kusingabatsiri pawakaona kurasikirwa kwemakumi mana emadibel (dB) munzwi rako rakanakisisa rinoteerera, iyo inonzwika yakafanana inowanikwa muimba yakanyarara. Vana vanofungidzirwa vari kutambura nekurasikirwa kunzwa apo vanowana kurasikirwa kwe30 dB, kana kuti zvakaenzana nekunyunyuta mumabhuku. Kunze kwekunzwa kunogona kunzwisisa mheremhere zvishoma pa25 dB, iyo inofananidzwa nechepasi pekunyepedzera kuderera.
Kunzwa kurasikirwa kunotambudzwa nevanhu vanosvika mamiriyoni 360 munyika yose, inenge 10 muzana (kana mamiriyoni 32) ayo ari vana. Zvimwe zviitiko zvekurasikirwa kwekunzwa zviripo, asi zvimwe zvikonzero zvinodzivirirwa. Zvinowanzokonzera kukanganisa kunzwa zvinosanganisira:
- genetic factors
- matambudziko ekuberekwa
- husingaperi hutachiona hutachiona
- zvirwere zvinotapukira
- dzimwe mishonga nemishonga
- ruzha rukuru
- aging
Kunzwa kurasikirwa nevana kunonyanya kudzivirirwa neanenge makumi matanhatu kubva mumakumi matatu ematambudziko ari kubva kune zvinodzivirirwa zvinokonzera. Kunzwa kurasikirwa kunonyanya kuderedza hupfumi, zvichiita kuti inenge 750 mabhiriyoni emadhora muhutano hwehutano pasi rose. Nzira dzokudzivirira dzinonyanya kubudirira uye dzinogona kuderedza mutoro wepasi rose wezvemari. Kuita muviri kunoratidzirwa kuva nzira inogadzirisa yekudzivirira. Zvisinei, pane zviitiko apo kurovedza muviri kunogona kuwedzera ngozi yako yekuvandudza kurasikirwa kwekunzwa.
Migumisiro Isingaiti Yekudzidzira Kuzvinzwa
Kunyange zvazvo kurovedza muviri kunowanzobatanidzwa nehutano hunobatsira, kurovedza muviri kunogona kubatanidzwa kune ngozi yakawanda yekurasikirwa kwekunzwa kana yakabatana nemimhanzi huru.
Zvokudzidzira kwako zvinogona kupa mapeji aerobics anotamba mimhanzi panguva yekushanda chero kupi zvako pakati pe 60 dB (dishwasher kana dryer) kusvika 90 kana 100 dB (gwagwasi, motokari inopfuura, kana kuruoko). Chero chero upi hwepamusoro pane 90 dB inofungidzirwa zvikuru. I International Association of Fitness Professionals inokurudzira kuti iwe ugoverwa mavhaplugs kana zvimwe zvinhu zvidziviriro zvekunzwa kana zvikamu zvinopfuura 90 dB.
Kunyange zvazvo izvi zvichiita sechigadziriswa chiri nyore, zvinotsigirwa kupindira maitiro ekuchengetedza hazviremekedzwe nguva dzose nokuti mimhanzi yakakwirira inogona kuonekwa seyokukurudzira. Kuti uve nechikwata chinobudirira chinokurudzira uye chinonakidza, maitiro ekudzivirira dzimwe nguva haana hanya. Vadzidzisi veAerobics vari pangozi nevanenge vanenge makumi matatu kubva kune zana vadzidzisi vanotaura kuti vanowana makumi mashanu kubva muzana yenguva. Iwe unogona kushandisa mashoko ari pasi apa kuti ubatsire kuziva dambudziko rako rekuwana kurasikirwa kwekunzwa panguva yemaminitsi makumi matanhatu eerobics class:
- High-panjodzi = 97 dB (hand drill kana pneumatic drill)
- Pangozi = 89 dB (pasi pedo kana motokari inopfuura)
- Low-risk = 85 dB (kitchen blender)
- Inonyanya kuderedza = 80 dB
Maererano neCDC (Centers for Disease Control and Prevention), haufaniri kudarika hukuru hunotevera huwandu kupfuura nguva yakatarwa yakatarwa kuti uderedze njodzi yekurasikirwa kwekunzwa:
- 106 dB - 3.75 maminitsi
- 103 dB - 7.5 maminitsi
- 100 dB - 15 maminitsi
- 97 dB - 30 maminitsi
- 94 dB - 1 awa
- 91 dB - 2 maawa
- 88 dB - 4 maawa
- 85 dB - 8 maawa
Iyi nguva yakakurudzirwa inogumira ndeyokuti kuve nekudanidzira kukuru. Zvisinei, kutsvakurudza kwakaratidza kuti nzeve yako ine chikamu chenguva pfupi (TTS) iyo inokuita kuti uwedzere kutadza kukunzwa kunzwa nemabasa.
Iwe unogona kuwana tinnitus (kurira munzeve dzako) mukati memaminitsi maviri ekudzidzira apo mimhanzi yakawanda inopfuura 90 dB.
Mimwe mamiriro ezvinhu anogonawo kuwedzererwa nekuita muviri, zvakadai semafuta eustachian akawanda uye tinnitus .
Makomborero Okudzidzira Kunzwa
Kunyange zvazvo kune zvimwe zvingava nemigumisiro yakaipisisa pakunzwa nekurovedza muviri, zvikomborero zvinopfuura zvisingakoshi mune dzimwe nguva. Izvo zvinoramba zvichiri kuwedzera kutsvakurudza pamusoro pezvibatsiro uye zvimwe zvezvikomborero hazvinyatsonzwisiswi.
Mutumbi Mass Index (BMI) chikamu chekurema kwako (kilograms) nekukwirira (mumamita) kuti ubatsire kuwedzera huwandu hwemafuta emuviri.
Iwe unogona kuverenga yako BMI neyero inotevera: uremu รท (urefu-urefu). Kana yako BMI yakakura kudarika kana yakaenzana nemakumi maviri nemashanu, inofungidzirwa kuwandisa, iwe uri pangozi yekuwedzera kukura kwekunzwa. Kudzidzira nguva dzose kunogona kubatsira kuderedza BMI yako uye inowedzera dambudziko rako rokunzwa kurasikirwa kwekunzwa.
Saizvozvowo neBMI, kuwedzera kwechiuno chakasvibirira kupfuura 88 cm kunogona kukuisawo pangozi yekuvandudza kurasikirwa kwekunzwa. Zvikonzero izvo zvakawedzerwa BMI uye chiuno chakasununguka chingakonzera ngozi yako yekurasikirwa kunzwa inosanganisira:
- kukanganisa kunokonzerwa neakadzika ekisijeni mazinga
- kubudisa radicals rusununguko kubva kumafuta akawanda
- kuderedzwa kwekugadzirwa kweadiponectin, iyo ine anti-inflammatory effects
Kufamba kwemaawa anenge maviri pavhiki zvakaratidzwa kupa hukudzivirira kune mwoyo wako neitsvo. Kudzidzira nguva dzose kunobatsira kuderedza ngozi yako kune dzimwe zvirwere zvakakonzera njodzi yekuteerera kurasikirwa: chirwere cheshuga, chirwere chemwoyo nezvimwe zvirwere zvine chokuita nemidziyo yeropa. Iyo inofungidzirwa, asi isinganzwisiswi, kuti basa rega rega richava nemigumisiro imwechete inobatsira pane yako cochlea (nhengo yakasikwa yakagadzikana inobatanidza nekunzwa kwako). Iko kufungidzira kuti zvikomborero kune cochlea zvinosanganisira:
- kushandiswa kwemazipa kuenderera mberi
- kudzivirira kukanganiswa kwemaurotransmitter
- kuderedza kukanganisa kunokonzerwa neruzha
Nyanzvi dze Yoga dzinoratidza kuti kunzwa kurasikirwa nekudzivirira uye kuderedza zviratidzo kunogona kuitika kuburikidza nemitemo yakawanda ye yoga. Izvo zvinobatsira zvinowirirana maererano nemaropafadzo ataurwa pamusoro apa ekurovedza muviri kuburikidza nekuvandudzwa kweropa ruchienda kune cochlea uye kudzivirira kukanganiswa kweurotransmitter. Iroga maitiro ekugoverana anobatanidzwa nemabhadharo akaenzana nekurasikirwa kwekunzwa anosanganisira:
- Greek Chalan - neck flexion-extension exercise
- Skandh Chalan - kubata muviri
- Brahmari Pranayama - bee mweya
- Kumbhak - kufema kupora
- Shankha Naad - kurira Shankha kana kunyorera pipe
> Sources:
> Centres for Disease Control and Prevention. 2016. Mheremhere uye Kunzwa Kurasikirwa Kurasikirwa. https://www.cdc.gov/niosh/topics/noise/chart-lookatnoise.html.
> Curhan, SG, Eavey, R, Wang, M, Stampfer, MJ & Curhan, GC. 2013. Muviri mashizha index, chiuno chechiuno, chiito chemuviri, uye njodzi yekurasikirwa kwekunzwa kwevakadzi. Am J Med. 126 (12): 1142.e1-8. doi: 10.1016 / j.amjmed.2013.04.026.
> Taneja, MK. 2014. Kuvandudza Kunzwa Kuita kuburikidza ne Yoga. J Yoga Phys Ther. 5: 3. doi: 10.4172 / 2157-7595.1000194.
> Wilson, WJ & Herbstein, N. 2003. Basa reMimhanzi Inowedzera muAerobics: Zvinoreva Kunzwa kuchengetedza. Nyaya yeAmerican Academy of Audiology, 14 (1), mapeji 29-38 (10).
> World Health Organization. 2017. Utsi nekunzwa kurasikirwa. http://www.who.int/mediacentre/factsheets/fs300/en/.