Ukuphefumula (ukuphefumula kwangaphandle) yinkqubo enikezelwa yinkqubo yokuphefumula kwaye ibonisa ukutshintshiselana kwegesi phakathi komzimba kunye nendalo. Xa ukuphefumla, i-oksijeni ingena emzimbeni, okuyimfuneko kwiinkqubo ze-bi oxidation, apho kukho ubungakanani obunamandla obubalulekileyo. I-carbon dioxide eveliswe kule nkqubo iyakususwa. Kwenzeka ntoni emzimbeni ngokulibaziseka ekuphefumla kunye nokuba kuyingozi - kule nto sizama ukuyifumanisa.
I-Physiology yokubamba ukuphefumula
Ukuphefumula ngenye yamandla ambalwa omzimba olawulwa kakuhle okanye engaqondanga. Oko kukuthi, ngumsebenzi we-reflex, kodwa unokulawulwa kakuhle.
Ngokuphefumula ngokuqhelekileyo, isikhungo sokuphefumula sithumela iimvakalelo zesifuba nesifuba, kubangele ukuba bavumelane. Ngenxa yoko, umoya ungena kumaphaphu.
Xa ukuphefumula kulibazisekile, i-carbon dioxide, engakwazi ukuphuma kwimiphunga, iqokelela egazini. I-oksijeni iqalisa ukutshatyalaliswa ngamandla ngamaqhina, i-hypoxia eqhubekayo ikhula (umxholo ophantsi we-oksijini egazini). Umntu oqhelekileyo unako ukubamba ukuphefumula kwakhe kwimizuzwana engama-30 ukuya kwimizuzu engama-70, ngoko ubuchopho bubangela umoya. Kwakhona, ukuba ngenxa yezizathu ezithile i-oxygen inikezelo (umzekelo, ezintabeni), ngoko ke ngeendlela ezizodwa zokufumana i-oxygen kunye nokwanda kwe-carbon dioxide egazini, ubuchopho bufumana uphawu kunye nokwandisa ukuphefumula. Oku kwenzekayo kunye nomsebenzi osebenzayo. Nantsi indlela engakwazi ngayo, ukulawulwa ngokuzenzekelayo kokuphefumla kwenzeka.
Xa uthetha, ukutya, ukukhwehlela, ukuphefumula ukuphefumula kwenzeka ngokuphindaphindiweyo ekuphefumleleni okanye ekuphumeni kwe-apnea. Ukungaboni kakuhle ukuphefumula ukuphefumula ngaphezu kwemizuzwana engama-10 kunokuhlala rhoqo kwabanye abantu ebusuku (ukulala kwe-apnea syndrome).
Ngethuba ukuqhuba ukuphefumula okukhethekileyo nokuphefumula ukuphefumula kokuphefumula (umzekelo, kwi-yoga okanye ngexesha lokukhawuleza), unokufunda ukubamba umoya wakho ixesha elide. Iimpawu zigcina umoya wazo malunga nemizuzu engama-3-4, kunye nabaphathi be-yoga - imizuzu engama-30 okanye ngaphezulu.
Ukulimala kokuphefumula kwiphupha
Njengoko kuphawuliwe ngasentla, ukubamba ukuphefumula ebusuku xa ubuthongo kungukungabikho kokulala okungazibandakanyi. Ubungakanani bemizuzu engama-20 ukuya kwimizuzu engama-30, kodwa ngamanye amaxesha kufika kumaminithi amathathu. Isibonakaliso sesi sifo sitsho. Umntu ophefumula ubusuku bokulala ubusuku aphefumula ephupheni, aze avuke ukuze angene. Ngoko ikwazi ukuhlala kuma-300 ukuya kuma-400 amaxesha ebusuku. Isiphumo salo ubuthongo obungaphantsi, obangela ukuphathwa kwentloko, ukukhungatheka, ukuncipha imemori kunye nokunye okubangelwa yimiphumo emibi.
Iimbangela ze-apnea emnyama:
- Isikhungo sokuphefumula sesibhedlele saphela ukunika izibonakaliso kwimisipha yokuphefumula ixesha elithile;
- Ukuhamba komoya akukwazi ukufikelela kwimiphunga ngenxa yokunciphisa kwe-lumen ye-airways (i-larynx, iindinyana zangasese);
- izifo ezithile ze-somatic kunye neentloni.
Ukubamba umoya wakho ephupheni kunokuba yingozi, ngoko ke unyango lubaluleke kakhulu.
Ukulibazisa ukuphefumula kokubuyisela
Ngokwenzululwazi yophando, ukulibaziseka kokuphefumula kukuzuzisa kakhulu umzimba. Ubungqina bokuba yi-impumelelo ye-yoga masters.
Izenzo zokuphefumula zinefuthe elilawulayo
Kubalulekile ukwenza ngokufanelekileyo iindlela zokuphefumula zokusebenza ngokukhuselekileyo nangempumelelo. Ukuze uqiniseke ngokusetyenziswa okuchanekileyo nokuphumeza iziphumo ezilungileyo, uncedo lomqeqeshi oqeqeshiweyo luyimfuneko.