Ibihaha ni igice cy’ingenzi cy’umubiri, kuko bidufasha guhumeka no kubona umwuka wa ogisijeni ukenewe kugira ngo umubiri ukore neza.
N’ubwo ibihaha bifite ubushobozi bwo kwisukura ubwabyo ku rugero runaka, hari ingamba umuntu ashobora gufata kugira ngo arusheho kubirinda no gufasha imikorere yabyo, cyane cyane ku bantu bafite ibibazo by’ubuhumekero nka asima, indwara idakira y’ibihaha izwi nka COPD, cyangwa cystic fibrosis.
DORE UBURYO BUSHOBORA KUGUFASHA MU KUBUNGABUNGA IBIHAHA BYAWE.
1. Koresha akuma gasukura umwuka: Umwuka wo mu nzu ushobora kuba urimo umukungugu, imyanda mito, imyuka y’imiti n’ibindi bishobora kurakaza ibihaha. Gukoresha akuma gasukura umwuka, cyane cyane mu byumba umuntu amara igihe kinini, bishobora gufasha kugabanya bimwe mu byanduza umwuka wo mu nzu.
2. Hindura kenshi za filtre zo mu rugo : Niba ukoresha ibyuma bishyushya cyangwa Bitanga akayaga gahehereye, ni ngombwa guhindura filtre zabyo hakurikijwe amabwiriza y’uruganda. Ni byiza kandi gusukura imyenge inyuzwamo umwuka, harimo iy’ubwiherero n’iy’ibikoresho bikonjesha cyangwa bishyushya inzu mu gihe mubifite. Gukora ibi buri gihe bifasha kugabanya umukungugu.
3. Irinde gukoresha imibavu itari ngombwa : Imibavu yo mu nzu, buji zihumura, air fresheners n’ibindi bikoresho bitanga impumuro bishobora kuba birimo imiti ishobora kwanguza ibihaha.
Ku bantu bafite ibibazo by’ubuhumekero, kugabanya ikoreshwa ry’ibi bikoresho bishobora gufasha. Ni byiza kandi kwitondera imiti ikoreshwa mu koza inzu, kuko imwe muri yo ishobora kwangiza inzira z’ubuhumekero.
4. Jya hanze ahari umwuka mwiza : Kumara igihe hanze ahari umwuka mwiza bishobora gufasha ubuhumekero. Ariko umuntu agomba kwitondera ikirere kirimo umwanda mwinshi. Iyo umwuka wanduye cyane, cyane cyane mu gihe cy’imyitozo ngororamubiri, bishobora kongera ibibazo by’ubuhumekero.
Ni byiza kwirinda kandi umwotsi uterwa no gutwika imyanda, inkwi cyangwa ibindi bintu. Abantu batuye cyangwa bakorera ahantu hari umwanda mwinshi mu kirere bashobora kugisha inama inzobere ku buryo bwo kwirinda uwo mwanda.
5. Kora imyitozo yo guhumeka : Hari imyitozo imwe n’imwe yo guhumeka ishobora gufasha kunoza imikorere y’ibihaha, cyane cyane ku bantu banywa itabi cyangwa bigeze kurinywa, ndetse n’abafite ibibazo by’ibihaha biterwa n’indwara zidakira.
Muri iyo myitozo harimo guhumeka unyuze mu minwa ifunze buhoro ndetse no guhumeka ukoresheje cyane cyane imitsi yo mu nda, bizwi nka ‘Diaphragmatic breathing’. Umuntu ufite ikibazo cy’ibihaha ashobora kuganira na muganga kugira ngo amenye imyitozo imukwiriye.
6. Hindura imirire : Ibyo umuntu arya bishobora kugira uruhare mu buzima bw’ibihaha.
Vitamin D: Kurya ibiribwa bikungahaye kuri vitamin D bishobora kugira uruhare mu kubungabunga ubuzima bw’ibihaha. Ubushakashatsi kuri iyi ngingo buracyakomeza kandi ibisubizo ntabwo bihuye muri buri bushakashatsi.
Amafunguro ashobora kuba akungahaye kuri vitamin D harimo amafi nka salmon na sardines, ndetse n’amagi. Hari n’ibiribwa bimwe na bimwe byongerwamo vitamin D nubwo itabamo bisanzwe.
7. Kora imyitozo ngororamubiri kenshi : Imyitozo ngororamubiri ikoresha umubiri wose kandi igahuza n’imyitozo ikomeza imitsi ishobora gufasha mu mikorere y’ubuhumekero.
Muri yo harimo:
• Kugenda n’amaguru;
• Kwiruka;
• Gutwara igare;
• Koga;
• Kubyina cyangwa gukora imyitozo ishingiye ku kubyina;
• Boxing;
• Gukina tennis n’indi mikino.
Umuntu ufite indwara idakira y’ibihaha agomba kubanza kugisha inama muganga mbere yo gutangira gahunda nshya y’imyitozo kugira ngo ahabwe inama ijyanye n’ubuzima bwe.
Mu kurinda ibihaha, ingenzi ni ukwirinda kunywa itabi, umwotsi, umwuka wanduye n’indi miti cyangwa ibintu bishobora kubirakaza.
Isoko: Healthline
