Table of Contents

Me Ya Sa Kiwon Lafiya na Murya Yake da Muhimmanci don Ƙarfi

Muryarka ita ce tushen sana'arka. Ko kana shirya don sauraron babban aiki, kana riƙe da kakar wasan kwaikwayo mai wuya, ko magana a fili ga manyan masu sauraro, yanayin muryarka na murya yana ƙayyade ikon ka na bayarwa kai tsaye. Kamar kowane kayan aiki mai ƙarfi, muryar tana buƙatar kulawa mai ɗorewa, ƙwarewa mai hankali, da kariya mai aiki. Rashin kulawa da muryar asali yana haifar da wahala, gajiya, da yiwuwar lalacewar dogon lokaci kamar ƙwayoyin murya, polyps, ko zubar jini. Waɗannan yanayin na iya sa mai yin aiki ya yi watanni a gefe kuma na iya buƙatar maganin murya mai tsanani ko tiyata don gyara.

Don shirya sauraro, ingantaccen lafiyar murya yana tabbatar da kowane sautin yana da tsabta, sautinku yana da daidaito, kuma amincewarku ta kasance mai girma. Hakanan yana haɓaka juriya ga abubuwan damuwa na muhalli kamar bushewar iska, allergens, da gajiya ta tafiya, kuma yana taimaka muku dawo da sauri bayan gwaje-gwaje masu ƙarfi. Muryar da kuke da ita a yau ita ce samfurin halayenku na jiya. saka hannun jari a cikin lafiyar murya shine saka hannun jari a cikin rayuwar ku ta aiki mai tsawo da kuma ci gaba da fasaha. Masu amfani da murya masu ƙwarewa waɗanda ke ba da fifiko ga kula da murya koyaushe suna yin fice da waɗanda ke magance matsaloli bayan sun bayyana.

Hanyar Kula da Lafiya ta Aikin Aiki

A ƙasa akwai hanyoyin da za a iya amfani da su don yin magana da kyau. Ka haɗa su cikin aikinka na yau da kullum da kuma shirya ka don samun sakamako mai dorewa.

Ruwa: Abu Mafi Muhimmanci

Sautin murya yana rawar jiki sau ɗaruruwan a kowane dakika yayin sautin. Ba tare da isasshen lubrication ba, friction yana ƙaruwa, yana haifar da kumburi, irritation, da lalacewar ƙwayoyin cuta. Hydration na tsarin yana da mahimmanci: yi niyyar aƙalla lita 2 zuwa 3 na ruwa kowace rana, tare da ƙarin shan ruwa yayin motsa jiki, a cikin yanayin bushe, ko lokacin shan maganin kafeyin ko barasa, duka biyun suna da diuretics. Ruwa a zafin jiki na dakin yana da kyau; ruwan sanyi mai sanyi na iya haifar da ƙuntatawa na hanzari na tsokoki na laryngeal. Gwanin ganyayyaki da 'ya'yan itatuwa masu wadataccen ruwa kamar watermelon da cucumber suna ba da gudummawa ga daidaiton ruwa.

Mai sanyaya a cikin ɗakin kwana da kuma dakin motsa jiki wanda ke riƙe da aƙalla kashi 50 cikin ɗari na danshi na iya haifar da bambanci mai ban mamaki, musamman a cikin hunturu ko yanayin iska.

Yin Warm Up da Cool-Down: Shiryawa da Kuma Warkewa da Ya Wajaba

Kada ka yi watsi da motsa jiki. Kamar yadda 'yan wasa suke motsawa kafin wasa, muryarka tana bukatar a kunna ta a hankali kafin a yi cikakken aiki. Ya kamata a fara da yin saurin yin saurin saurin sautin a minti 10 zuwa 15 tare da rufe lebe, sannan a ci gaba zuwa sautin lebe, sautin harshe, da kuma sautin siren mai laushi daga ƙananan zuwa manyan sautunan. Ƙara ƙuƙwalwa da arpeggios a cikin nesa mai kyau, don kauce wa matsananci. Manufar ita ce ƙara yawan jini zuwa larynx, shakatawa tsokoki da ke kewaye da shi, da kuma shirya haɗin jijiyoyin jiki don waƙa mai rikitarwa ko magana.

Cool-down yana da mahimmanci. Bayan amfani mai yawa, yi saukowa, yawn-sighs, da kuma danƙoƙoƙo mai laushi don sakin tashin hankali. Cibiyar Kasa ta Kashi da Sauran Rashin Sadarwa ta bayar da shawarar jinkirta jinkirta jinkirta jinkirta jinkirta jinkirta jinkirta jinkirta jinkirta jinkirta jinkirta jinkirta. Yawancin masu yin aiki sun yi watsi da wannan matakin, amma sanyaya mai kyau yana taimakawa wajen kawar da ɓarnar metabolism daga ƙwayoyin murya na murya da kuma rage tauri na gobe.

Taimako na numfashi: Injin Muryarka

Aikin numfashi mai kyau ba shi da kyau. Yawancin masu yin wasan kwaikwayon suna dogara da numfashi mai zurfi a kirji, wanda ke haifar da tashin hankali a cikin wuya da wuyansa. Yi aiki da numfashi na diaphragmatic ko ciki kowace rana. Kwance a baya tare da littafi a cikin ciki; numfashi don littafin ya tashi, numfashi yayin da yake sauka. Sa'an nan kuma a yi amfani da tsayawa da raira waƙa. Aikin mai sauƙi: numfashi har sau hudu, riƙe har sau hudu, numfashi tare da numfashi har sau takwas. Daɗa numfashi zuwa 12 ko 16 a tsawon lokaci.

Ƙarfin numfashi mai ƙarfi yana riƙe da jimloli, yana sarrafa motsin rai, kuma yana ba da damar yin haskakawa ba tare da matsa lamba ba. Hakanan yana kunna tsarin jijiya na parasympathetic, wanda ke kwantar da damuwa game da aikin. Don ƙarin jagora, Ƙungiyar huhu ta Amurka tana ba da kyawawan ƙa'idodin motsa jiki na huhu waɗanda ke amfanar masu faɗar waƙa kai tsaye. Cibiyar numfashi mai daidaituwa tana ba da ci gaba mai mahimmanci a cikin iko da iko a cikin 'yan makonni kaɗan.

Hutu da Kuma Warkewa

Kamar kowane tsoka, muryar murya tana buƙatar lokacin gyara daga ƙananan rauni na yau da kullun. Haɗa hutu na murya: bayan minti 45 na ci gaba da raira waƙa, ɗauki minti 10 na shiru. Idan kun ji gajiya, tsaya. Hutu na dare na awanni 7 zuwa 9 yana da mahimmanci, saboda ƙwayoyin tsoka suna gyarawa yayin barci mai zurfi. A lokacin rashin lafiya, musamman laryngitis ko sanyi, yi aiki na murya, magana kawai lokacin da ya cancanta, kuma ku guji yin shiru, saboda yana ƙara tashin hankali idan aka kwatanta da magana mai nutsuwa.

Idan ana jin tsananin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin sa

Abincin da Zai Sa Muryar Ta Yi Tsayi

Abin da kake ci, abin sha, da kuma yin ba tare da yin motsa jiki ba yana shafan muryarka kai tsaye.

Abincin da Za Ka Kiyaye Kuma Ka Guje wa

Ka ba da fifiko ga abinci mai hana kumburi: furotin mai ƙanshi, hatsi mai ƙanshi, kayan lambu masu launi, da kitse masu lafiya kamar avocado da man zaitun. Vitamin C, D, da zinc suna tallafawa aikin rigakafi kuma suna rage kumburi a cikin ƙwayar laryngeal. Vitamin C yana tallafawa samar da collagen, wanda ke da mahimmanci don gyara ƙwanƙolin ƙaho, yayin da zinc ke taimakawa wajen hana kamuwa da cututtukan iska na sama waɗanda zasu iya lalata mai yin aiki.

Ka guji yawan abincin da ake sha daga madara idan ya sa ka yi ciki sosai, kuma ka guji cin abinci da ke sa ka yi ci a cikin ruwa kamar su abinci mai ƙanshi, da citrus, da kuma tumatir da aka yi da tumatir, da kuma maganin kafeyin, da cakulan da kuma barasa.

Ka Yi La'akari da Yadda Za Ka Yi Amfani da Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar Fitar

Ko da rashin jin daɗi, wanda aka fi sani da laryngopharyngeal reflux, zai iya haifar da ciwon hanci, ƙwanƙwasawa da tari. Idan ka fuskanci waɗannan alamun, ka ɗaga kai na gadonka da inci 6 zuwa 8, ka guji abinci mai saurin motsawa, kuma ka tuntuɓi likitan gastroenterologist. Tsayawa a tsaye bayan abinci da saka tufafi masu laushi a cikin bel ma suna taimakawa rage matsin lamba a kan ƙananan sphincter na esophageal. Ana iya rubuta masu hana man fetur na proton, amma canje-canje a salon rayuwa ne tushen ingantaccen gudanarwa.

Yin Jiki da Yanayin da Za a Iya Yin Sauraron Murya

Yin motsa jiki na kullum yana inganta jimiri don sarrafa numfashi. Yoga, Pilates, da iyo suna inganta ƙarfin zuciya, jimiri, da shakatawa. Kyakkyawan daidaitawa, tare da kunnuwa a kan kafadu da kafadu a kan kugu, yana ba da damar larynx ya zauna a kyauta kuma diaphragm ya motsa cikin inganci.

Ka guji yin tsayin daka mai nauyi wanda ke sa wuyanka da kafadu su yi nauyi ba tare da yin aiki ba, kuma ka mai da hankali ga motsa jiki mai sarrafawa da kuma motsa jiki na jiki.

Sanin Ƙarfin Murya da Kuma Yin Magana da Shi a Ƙarfe

Idan aka gano a wuri, ba za a iya ganin cewa akwai wani abu mai tsanani da zai sa a yi fushi ba.

  • Rashin jiki ko kuma tsananin tsananin tsananin tsananin tsananin tsananin tsananin tsananin tsananin tsananin tsananin tsananin tsananin tsananin tsananin tsananin tsananin tsananin tsananin tsananin tsananin tsananin tsananin tsananin tsananin tsananin tsananin tsananin tsananin tsananin tsananin tsananin tsananin tsananin tsananin tsananin tsananin tsananin tsananin tsananin tsananin tsananin tsananin tsananin tsananin tsananin tsananin tsananin tsananin tsananin tsananin tsananin tsananin tsananin tsananin tsananin tsananin tsananin tsananin tsananin tsananin tsananin tsananin tsananin tsananin tsananin tsananin tsananin tsananin tsananin tsananin tsananin tsananin tsananin tsananin tsananin tsananin tsananin tsananin tsananin tsananin tsananin tsananin ts
  • Rashin jin daɗin magana ko raira waƙa da ke ci gaba da ciwo ko kuma ciwo a cikin kurkukun
  • Rage ƙarar murya ko kuma wahalar buga sautin da ba su da wuya a dā
  • Sau da yawa tari ko kuma tsabtace wuya
  • Gajiyawar murya bayan amfani da gajeren lokaci
  • Rashin ƙarfin murya a lokacin atisaye ko wasan kwaikwayo
  • Jin wani abu a cikin kurkukun da ba zai warware shi ba ta hanyar haɗiyewa

Idan waɗannan alamun sun ci gaba har tsawon makonni biyu zuwa uku, tuntuɓi likitan laryngologist ko kuma likitan kunne, hanci, da wuya wanda ke da ƙwarewar murya. Stroboscopy na iya ganin murya ta murya ta murya kuma ya ƙi ƙwayoyin cuta, polyps, cysts, ko zubar da jini. Hanyar farko, sau da yawa kawai ta hanyar ji na murya tare da likitan magana, na iya magance matsaloli ba tare da tiyata ba. Yin watsi da alamun yana haifar da lalacewar da ba za a iya juyawa ba wanda zai iya buƙatar watanni na murya da kuma iya canza ingancin muryarka har abada. Yi imani da halayenka; idan wani abu ya yi daidai ba daidai ba, tabbas yana da kyau.

Hanyar Waƙar Ranar Bincike

Ranar sauraron ba lokaci ba ne na yin gwaji. Manufarka ita ce kiyayewa da kuma kasancewa a shirye. Bi wannan jerin lokutan don tabbatar da cewa ka yi aiki yadda ya kamata ba tare da yin hadarin da ba shi da muhimmanci ba:

  • Safiya na sauraro: FLT:1 Ka sha cikakken gilashin ruwan zafin jiki na dakin nan da nan bayan farkawa. Ka ci abinci mai laushi, ba da abinci mai gina jiki ba kamar yin gasa tare da ɗan adadin man shanu, 'ya'yan itace sabo, ko furotin mai laushi kamar qwai. Yi minti 5 mai laushi mai ƙarancin ƙwanƙwasawa da ƙarancin ma'auni kawai. Guji yin magana a waya ko shiga cikin dogon tattaunawa.
  • A cikin wannan yanayin, za ku iya yin motsa jiki na tsawon minti 10 zuwa 12 kafin ku fara motsa jiki. Ku mai da hankali kan motsa jiki na goyon bayan numfashi da aiki mai sauƙi. Ku nutse kowane minti 20 zuwa 30 da ƙananan sips maimakon shan manyan girma a lokaci guda. Ku shiga cikin jikinku kuma ku saki duk wani tashin hankali da kuka samu a cikin jaws, wuyansa, ko kafadu.
  • Nan da nan kafin shiga dakin sauraro: Yi amfani da fasaha ta numfashi 4-7-8: numfashi na dakika 4, riƙe na 7, kuma numfashi a hankali na 8. Wannan yana kwantar da hankali da kuma mayar da numfashin ku. Saki tashin hankali na jaws da kafadu tare da shimfiɗa mai laushi. Guji magana a cikin dakin jira; ɗauki takarda da alkalami idan kuna buƙatar sadarwa. Muryar ku tana buƙatar ta kasance sabo ga allon.
  • A lokacin da kake yin wasan kwaikwayo: Yi imani da shirye-shiryenka. Ka riƙe da numfashi mai ƙarfi a duk lokacin da kake aiki. Idan ka ji damuwa, ka san cewa kana da fasaha don kewaya ta ta hanyar mai da hankali kan numfashi maimakon tilasta sauti. Ka riƙe matsayi mai kyau ko da a ƙarƙashin matsi.
  • Nan da nan bayan wasan kwaikwayon ku: Ku sanyaya da sanyaya da slides da suka sauka da zarar kun kasance a cikin wani wuri na sirri. Sake ruwa tare da ruwan zafin jiki na dakin. Kada ku tura muryar ku har tsawon rana, koda kuwa kuna jin kuzari. Ajiye bikin don lokacin da muryar ku ta sami lokacin dawowa.

Kula da Muryar Sauraron Sauraron Sauraron Sauraron Sauraron Sauraron Sauraron Sauraron Sauraron Sauraron Sauraron Sauraron Sauraron Sauraron Sauraron Sauraron Sauraren Sauraren Sauraren Sauraren Sauraren Sauraren Sauraren Sauraren Sauraren Sauraren Sauraren Sauraren Sauraren Sauraren Sauraren Sauraren Sauraren Sauraren Sauraren Sauraren Sauraren Sauraren Sauraren Sauraren Sauraren Sauraren Sauraren Sauraren Sauraren Sauraren Sauraren Sauraren Sauraren Sauraren Sauraren Sauraren Sauraren Sauraren Sauraren Sauraren Sauraren Sauraren Sauraren Sauraren Sauraren Sauraren Sauraren Sauraren Sauraren Sauraren Sauraren Sauraren Sauraren Sauraren Sauraren Sauraren Sauraren Sauraren Sauraren Sauraren Sauraren Sauraren Sauraren Sauraren Sauraren Sauraren Saur

Ƙari ga shirya sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron sauraron saur

  • Binciken murya na shekara-shekara: Ziyarci likitan laryngologist a kowace shekara, musamman idan kai mai yin cikakken lokaci ne. Samun ƙananan al'amura a farkon lokaci yana kare aikinka kuma yana hana ƙananan matsaloli daga zama manyan tsoma baki. Yawancin manyan masu yin wannan binciken suna tsara waɗannan binciken a kusa da ranar haihuwarsu don haka ba za su taɓa mantawa ba.
  • Ci gaba da horo: Ci gaba da darussan murya ko horarwa a duk lokacin aikinku don inganta fasaha, gyara munanan halaye waɗanda ke ɓoyewa cikin lokaci, da kuma faɗaɗa kundin ku cikin aminci. Koda mafi ƙwarewar mawaƙa suna aiki tare da mai horarwa don kasancewa mai lissafi da sabo.
  • Yi tafiya da hikima: Pack wani jirgin sama humidifier da kuma bushe hotel dakuna. zauna hydrated a kan jirage ta shan ruwa kafin, a lokacin, da kuma bayan. Guji magana a kan engine amo, kamar yadda wannan ya sa ka ƙara ƙara sauti da kuma matsa ka murya. Yi amfani da amo-cancelling belun kunne ko earplugs don kare ji ka ma.
  • Kare jinka: Tsayawa kusa da masu karfafawa yana tilasta maka ka ɗaga muryarka kuma ka canza tunaninka game da muryarka. Yi amfani da masu saka idanu a cikin kunne ko masu sauraron mawaƙa don kula da sauti da jin kanka daidai. Rashin ji yana shafar ikon ka na kasancewa a kan filin, don haka kare kunnuwan ka yana kare muryarka.
  • FLT:0]]-Kasa jiki: Yoga da iyo suna gina ƙarfin core da kuma sarrafa numfashi ba tare da gabatar da damuwa ba. Kyakkyawan matsayi da aka haɓaka ta hanyar motsa jiki mai daidaituwa kai tsaye yana inganta ƙirar murya da rage gajiya. Karamin tasirin zuciya yana taimakawa wajen kiyaye jimiri ba tare da ɓata larynx ba.
  • Shirye-shiryen tunani: Gudanar da damuwa ta aiki ta hanyar hankali, gani, da motsa jiki na numfashi. Zuciyar da ke da nutsuwa tana haifar da jiki mai nutsuwa, wanda hakan ke haifar da murya mai nutsuwa. Haɗa minti 5 zuwa 10 na tunani cikin ayyukan yau da kullun, musamman a lokacin lokutan damuwa.
  • Tsabtace barci: Ka ba da fifiko ga jadawalin barci mai daidaituwa kuma ka haifar da yanayi mai nutsuwa. Gidauniyar Barci ta FLT ta jaddada cewa barci mai inganci shine lokacin da jikinka ya gyara kayan taushi, gami da murya. Ka yi niyya don awanni 7 zuwa 9 a kowace dare kuma ka guji allo aƙalla minti 30 kafin ka kwanta.
  • Fahimtar iyakokin ku: Koyi don gane lokacin da kuke turawa da ƙarfi. Alamun gargaɗi na haske ja sun haɗa da kowane raguwa a cikin ikon sauti, ƙara ƙoƙari don samar da sauti, ko jin daɗin murya wanda ba ya warwarewa tare da hydration.

Ka Gina Tsarin Kiwon Lafiya na Murya

Kowane murya tana da ban mamaki. Ko da yake ƙa'idodin da ke sama suna da amfani sosai, tsarin kiwon lafiya na murya na musamman shi ne wanda za ka iya tsara shi bisa ga kayan aikinka, nau'inka, jadawalinka, da kuma bukatun jikinka na musamman. Fara da bin al'adunka na mako biyu a cikin takardar murya. Ka lura da matakan ruwa, ingancin warming up, tsawon lokacin barci, da kuma kowane lokacin gajiyawar murya.

Ka raba abubuwan da ka lura da su tare da malamin murya ko kocinka don su taimake ka ka inganta tsarinka. Tsarin kiwon lafiya na murya na sirri ya kamata ya haɗa da abubuwan yau da kullun da ba a tattauna su ba kamar nutsuwa da dumi, ayyuka na mako-mako kamar darussan murya da motsa jiki na zuciya, da kuma duba kowane wata don kimanta ci gaba. Ta hanyar haɗa waɗannan dabarun kiwon lafiyar murya cikin tsarin rayuwarka na yau da kullun, ba kawai kana shirya don sauraro ɗaya ba amma ka gina aiki mai dorewa. Muryarka ita ce mafi ƙimar ka ta fasaha; kula da shi da kulawa da ya cancanci, kuma zai tallafa wa babban aiki na shekaru masu zuwa.