Ngendlela, ngenxa yokwehlisela ubuhlobo bobulili bomibhangqwana eshadile, kanti eminye imibhangqwana ngenxa yokwehla kwesigamu sabo bacabanga ngesahlukaniso.
Okokuqala, ukuhlunga futhi lokhu kuyinkinga enkulu, kuyingozi empilweni yabo. Ukunqoba kuyisifo sezifo ezinzulu ezifana ne-oksijeni yindlala, okuholela ekukhathala nokuntuleka okungapheli kokulala. Ukunqoba kunciphisa inhliziyo, kungaholela ekutheni i-myocardial infarction, i-stroke futhi ingabi namandla.
Ake sicabangele izindlela zokulwa ngokubamba kanye nezizathu zalokho okukhona:
Ukuqapha kakhulu.
Ngokwezibalo, uma isisindo somzimba somuntu sesinciphile ngo-10%, khona-ke ephusheni, imingcele yokuphefumula ithuthuka ngo-50%. Kubalulekile ukugwema ukudla ngokweqile ngaphambi kokulala, njengoba isisu esiphelele singaguqula isifenqemane, okuvimbela ukuphefumula okuvamile.
Ukuphuza utshwala.
Utshwala lunikela ekutheni i-muscularature ye-pharyngeal ikhululekile, ithoni ye-muscle iyancipha, okubangela ukugubha nokuyeka ukuphefumula ephusheni. Uma uphuza, ke amahora amane ngaphambi kokulala okungenani.
Ukubhema.
Umoya ovela kugwayi ungamcasula i-membrane emangcwabeni yomphimbo nephunga, ngenxa yalokho, kuholela ekuvukeni okungapheli kwe-trachea ne-pharynx, ehambisana nokuvuvukala kwezindonga zabo. Kanti lokhu kuzoholela ekunciphiseni kwemimoya yomoya futhi kwandise ingozi yokuyeka ukuphefumula ephusheni.
Isimo esibi sokulala.
Zama ukungalali ngemuva kwakho. Kungaphansi kwalesi simo lapho ulimi luzama khona. Udinga ukulala eceleni kwakho. Kunendlela ethakazelisayo yokwenza ubuthongo ohlangothini lwakho. Ibhola le-tennis likhonjiswe ephaketheni le-pajamas. Uma nje ufuna ukulala emhlane wakho, ibhola lizokuvusa. Ngenxa yalokhu mkhuba, umuntu uhlaziya ukulala eceleni kwakhe.
Kubalulekile ukuhlinzeka ikhanda isikhundla esiphakeme. Lokhu kuzokuvimbela ulimi ukuba lugxume futhi lukhule ngokwedlulele.
Ukwelashwa kokunciphisa.
Ukwelashwa okuphumelela kakhulu nge-laser therapy. Emtholampilo ekhethekile emaminithini angu-10-15 nje kuphela, ukuhlinzwa kwenziwa nge-borrower laser. Ukusebenza akusizi ngalutho futhi kukuvumela ukuthi ususe ukuhlehlisa.
Futhi, ekugcineni, umzimba owenziwe umzimba odingeka ukwenze nsuku zonke:
1. Vala umlomo wakho, uphefumule ngekhala lakho. Kudingekile ukuba ugxilwe ngemuva kolimi, futhi udonse ulimi emphethweni ngamandla. Lo msebenzi kufanele uphindwe kathathu ngosuku ngezikhathi ezingu-10-15, ngenxa yesibhakabhaka esithambile sizokhula sinamandla futhi amathuba okunciphisa azokwehla.
2. Umsindo "futhi" nithi, ukuhlunga imisipha yentamo, i-soft palate, pharynx. Ukuzivocavoca uphinda izikhathi ezingu-20-25 ekuseni nakusihlwa.
Landela izincomo zethu futhi emva kwamasonto ambalwa isigamu sakho sizoyeka ukukucindezela ebusuku ukuze ungadli.
Ubusuku obuhle. "