Mawu akuti eupneic amatanthauza wodwala yemwe amapuma bwino, popanda mavuto kapena zizindikiro zina. Chifukwa chake munthu akhoza kufunsa funso lomwe limatsatirapo: ndi njira ziti zomwe zimapangitsa kuti kupuma kumaonedwe ngati kwachilendo?

Wodwala amanenedwa kuti ndi eupneic ngati kupuma kwake kuli bwino ndipo sikubweretsa vuto lililonse kapena zizindikiro.

Njira yachibadwa, ngakhale reflex yomwe imapezeka kuchokera kubadwa, kupuma kumapereka mpweya wonse wofunikira kuti thupi lonse ligwire ntchito. Sitiyenera kuganiza za izo zikamagwira ntchito, koma momwe timapumira sitiyenera kunyalanyazidwa. Ziphuphu zina pakupuma zikakakamira, zimatha kukhala ndi zotsatirapo zoyipa.

Kupuma bwino kumapangitsa kuti thupi likhale laukhondo komanso m'maganizo. Ndiye kupuma bwino kumayenda bwanji?

Kudzoza

Pa kudzoza, mpweya umakokedwa kudzera m'mphuno kapena pakamwa ndikukafika ku pulmonary alveoli. Panthawi imodzimodziyo, diaphragm imagwirana ndikutsikira kumimba. Malo omwe ali pachifuwa amawonjezeka moyenerera, ndipo mapapo amadzaza ndi mpweya. Minofu ya intercostal, polumikizana, imalolanso kuti chifuwa chiwonjezeke pokweza ndi kutsegula nthiti.

Mpweya, wofika mu pulmonary alveoli, umadutsa chotchinga chawo ndikumangirira ku hemoglobin (mapuloteni m'maselo ofiira a magazi) kuti aziyenda m'magazi.

Monga momwe mpweya wofunira sumakhala ndi mpweya wokha komanso mpweya woipa, wotsirizirawo umadutsanso mu pulmonary alveoli koma kuikidwa m'matumba a alveolar. Izi zikadutsa m'magazi ndikubwereranso m'mapapo, zimatumizidwanso kudzera mu mpweya.

Kutha nthawi

Popuma mpweya, diaphragm imamasuka ndikuyenda mmwamba kupita pachifuwa. Kupumula kwa minofu ya intercostal kumapangitsa kuti nthiti zipezenso malo awo oyambirira, komanso kuchepetsa kuchuluka kwa nthiti. Mpweya wa m’mapapo ndiye umakhala wochuluka kwambiri wa carbon dioxide, umene umatuluka m’mphuno kapena m’kamwa.

Ndi panthawi ya kudzoza komwe mutuwo umapangitsa kuti minofu yake igwirizane ndipo motero imapanga khama. Minofuyo imamasuka pa exhale.

Pali zifukwa zingapo zomwe zimapangitsa kusiyana pakati pa kupuma "kwabwinobwino" ndi kupuma "kwachilendo".

Kupuma pachifuwa chapamwamba

Pamene mukupuma kwanthawi zonse, diaphragm imayenda molunjika kumimba kumapangitsa kutsika, kupuma pachifuwa sikugwiritsa ntchito malo apakati pamimba kusuntha khwawa. Chifukwa chiyani? Mwina diaphragm yatsekedwa kapena, mwachizolowezi, minofu ya intercostal imagwiritsidwa ntchito ngati minofu yayikulu yopuma.

Kupuma pang'ono

Ndi kupuma mozama, osati chifukwa cha mimba koma apa kachiwiri kwa diaphragm, yomwe sitsika mokwanira. Choncho kupuma kumakhalabe kokwezeka kwambiri, pa thorax, ngakhale mimba ikuwoneka yotupa.

Kupuma kodabwitsa

Pachifukwa ichi, diaphragm imakokera ku chifuwa pa kudzoza ndikuthamangitsidwa kumimba ikatha. Choncho, sizithandiza ndi kupuma bwino.

Kupuma pakamwa

Kuwonjezera pa kuchita khama kwambiri, anthu amapangidwa kuti azipuma m’mphuno, makamaka pochita kuuziridwa. Ngati munthu apuma pakamwa, ndiye kuti ali ndi vuto lalikulu la kupuma ndipo angayambitse matenda angapo.

Kupuma kosakwanira

Zimachitika pamene nthawi yowuziridwa ndi yayitali kuposa nthawi yomaliza. Kusalinganika kumeneku kungayambitse matenda osiyanasiyana mu dongosolo lamanjenje.

Mpweya wovuta kupuma

Kusiya kupuma kwakanthawi, kumatha kuchitika pa kugwedezeka kwamalingaliro kapena kugwedezeka kwamalingaliro. Micro-apneas ndizofala kwambiri; koma munthu amakumananso apneas yaitali mtundu wa tulo.

Kukhala ndi mpweya wabwino kumangokhala ndi zotsatira zabwino. Kukhala ndi moyo wabwino, thanzi labwino la maganizo ndi thupi, kugona bwino komanso mphamvu zabwino tsiku ndi tsiku.

Komabe, kodi chimachitika n’chiyani ngati kupuma kuli kwachilendo, monga mmene zilili ndi nkhani zimene tazitchula pamwambapa?

Kupuma pachifuwa

Wodwalayo amatha kukhala ndi hyperventilate ndi kuchuluka kwakukulu kwa kupuma kwa mphindi imodzi. Kutengera nkhawa, kupsinjika komanso kutengeka mtima kwambiri, chifuwa chimakhala cholimba ndipo chimalepheretsa kupuma bwino.

Kupuma pang'ono

Apanso, wodwalayo amakhala pachiwopsezo cha hyperventilation, komanso kusalinganika pakati pa kutsogolo ndi kumbuyo, chifukwa cha minofu yopingasa kwambiri yolumikizana ndi kumbuyo.

Kupuma pakamwa

Kupweteka kwapambuyo, chizolowezi cha migraines, kutupa kapena mphumu.

Kupuma kosakwanira

Kupuma mopitirira muyeso kumapangitsa dongosolo lathu lamanjenje kukhala tcheru mosalekeza, popeza dongosolo la parasympatic silimafunikanso kukhazika mtima pansi. Izi zimabweretsa zotsatira za kupsinjika ndi kutopa kwa nthawi yayitali. Mpweya woipa wa carbon dioxide, womwe umatulutsidwa pang'ono, umakhala wochepa kwambiri, ndipo thupi silikhala ndi mpweya wabwino wonse.

Ziphuphu

Iwo makamaka amalephera kulekerera ndi dongosolo lamanjenje, lomwe liri pansi pa kupsinjika maganizo. Kuonjezera apo, mpweya woipa umachotsedwa bwino, zomwe zimachepetsa mpweya wonse wa thupi.

Ngati mukuona kuti kupuma wanu amafanana ndi mmodzi wa milandu anafotokoza, musazengereze kufunsa dokotala malangizo, ndi kudabwa pamaso pa maganizo, mavuto, kutopa pokhudzana ndi zotheka zoipa kupuma. Zochita zolimbitsa thupi zopumira, zomwe zimagwiritsidwa ntchito muzochita zina za yoga (pranayama) zitha kukuthandizaninso kukonza zovuta zina.