Yerekezerani Ubwino Wathanzi ndi Ngozi za Chithandizo Chake
Kodi munayamba mwadzifunsapo za ubwino wa thanzi kapena chipinda cha nthunzi? Ambiri aife timasangalala ndi mankhwalawa ku chipatala chathu kapena kuchipatala chifukwa amamva bwino atatha kugwira ntchito mwakhama kapena tsiku lautali ku ofesi. Koma zikutanthauza kuti kugwiritsa ntchito zipinda zowonongeka kungapereke ubwino wathanzi komanso zamankhwala. Koma mu sauna motsutsana ndi mpikisano wa chipinda cha mpweya-kodi mankhwala amathandiza bwanji?
Chipinda cha Steam
Malo Otsitsimula Ndi Chiyani?
Chipinda cha nthunzi-nthawi zina chimatchedwa kusambira kwa Turkey-chimapereka kutentha kwaubweya. Zipindazi nthawi zambiri zimapangidwa kuchokera ku tile (kapena nthawi zina zomwe sizinthu zopanda phokoso monga galasi kapena pulasitiki) ndipo zimakhala zowononga kuti zisawononge chinyezi chomwe chimapangidwa ndi steiner jenereta. Mukalowa m'chipinda cha nthunzi, mudzazindikira kuti pakhungu lanu lidzakhalapo (limakhala lonyowa) komanso mlengalenga, yomwe nthawi zambiri imakhala yowawa.
Zipinda zowonongeka zimapangidwa kuti zikhale ndi chinyezi 95 mpaka 100 peresenti. Kutentha mu chipinda cha nthunzi kungapangidwe kuchokera pa 100 mpaka 120 madigiri Fahrenheit, koma kungakhale kotentha chifukwa cha mvula yambiri. Muzipinda zina zam'madzi, mumapeza botolo la mafuta a eukalyti kapena fungo lina kuti mupititse patsogolo mpweya wanu.
Chifukwa chakuti nthunzi imatuluka, mudzapeza kuti kukhala pamwamba pa chipinda cha nthunzi kumapereka kutentha kwambiri ndi nthunzi. Kukhala pansi mu chipinda cha nthunzi kumapereka mpweya wochepa ndi kutentha.
Malo Opatsa Thanzi Labwino
Aliyense amene watenga nthawi mu chipinda cha steam adzawona phindu pakhungu nthawi yomweyo. Mthunzi umathandiza khungu kuti liwoneke likhale lopumula komanso liwonongeke mufupikitsa. Koma mapindu samatha pamenepo.
Kutentha kwakukulu kungathandize kuthetsa zizindikiro za chimfine ndi kusakanikirana (makamaka pamene muli ndi mafuta a eucalyptus) ndipo anthu omwe ali ndi minofu yopweteka nthawi zambiri amamva bwino atakhala pansi kwa mphindi zochepa.
Kafukufuku wasonyeza kuti kutentha kwaubweya ndi kotheka kwambiri kuposa kutentha kowonongeka pofuna kuchepetsa kuchepetsa kupweteka kwa minofu (DOMS), kupweteka kwa minofu kamene kamakhala kawirikawiri m'masiku atatha kugwira ntchito mwakhama.
Pomalizira, ambiri ogwiritsa ntchito mpweya amatha kukuuzani kuti zomwe zimathandiza kumachepetsa nkhawa. Ena amafotokoza kuti ndi "mkulu." Ndi kovuta kunena, komabe, ngati nthunzi imachepetsa nkhawa kapena zosavuta zokhala kukhala chete kwa mphindi khumi zimapindulitsa.
Mavuto a Zaumoyo Odwala
Malingana ndi lipoti lofalitsidwa, "M'mazizidwe a madzi osambira ndi mphepo yamkuntho, thukuta silimasintha mosavuta. Kuyika njira zotha kutentha kumatulutsa kutentha kwa khungu, komwe kumatulutsa kutentha kwapakati" Motero, zoopsa zambiri kugwiritsa ntchito chipinda cha nthunzi kumagwirizana ndi kutentha kwakukulu ndi chinyezi.
Anthu ena (makamaka omwe sadawotche) amatenga chizungulire, kunyozetsa, kapena milandu yovuta kupuma pogwiritsa ntchito chipinda cha nthunzi. Akatswiri amalangiza kuti mupitirize kukhala hydrated, kuchepetsa nthawi yanu m'chipindamo kwa mphindi zingapo (makamaka mukakhala watsopano kwa zomwe zikuchitikirani) ndipo pewani kugwiritsa ntchito zipinda zamoto ngati muli ndi mowa, mankhwala osokoneza bongo, kapena mankhwala ena.
Mungapezenso kuti kugwiritsa ntchito chipinda cha nthunzi kumadya kumayambitsa chizungulire.
Sikulakwa kuchita masewera olimbitsa thupi ngati kukupangitsani kutentha kwanu. Azimayi omwe ali ndi mimba ndi omwe ali ndi mtima wina ayenera kupewa kugwiritsa ntchito chipinda cha nthunzi. Ngati simukudziwa ngati chipinda cha mpweya chili bwino, lankhulani ndi dokotala wanu kuti mutsogolere.
Pomalizira, ngati mukugwiritsa ntchito chipinda cha mpweya kuti mukhale wolemera, mwina mungakhumudwe. Pamene kulumpha mu chipinda cha steam kungayambitse kulemera kwanthawi yayitali chifukwa cha kuchepa kwa madzi , mapaundi adzabwerera pamene thupi lanu lidzatulutsanso.
Chipinda cha Sauna
Mitundu Ya Sauna
Sauna yachikhalidwe imapereka kutentha kowopsa. Malinga ndi sauna yomwe mumagwiritsa ntchito, mukhoza kuchepa mpaka 10 peresenti kapena pamwamba pa 60 peresenti. Kuchuluka kwa chinyezi chomwe mumakumana nacho kawirikawiri chimadalira kalembedwe ka sauna. Ma saunas ena amakulolani kuti muwonjezere chinyezi mwa kuthira madzi pamathanthwe kuti apange nthunzi.
Nyuzipepala ya North American Sauna Society imalongosola mitundu yofala ya saunas.
- Sauna yopaka nkhuni imagwiritsa ntchito miyala kapena matabwa kuti itenthe kutenthedwa ndipo ili pafupi kwambiri ndi sauna yachi Finnish. Ogwiritsa ntchito angasinthe kuchuluka kwa kutentha m'chipindamo mwa kusintha kusintha kwa kutentha.
- Suna ya magetsi imapanga kutentha ndi khoma kapena mpweya wotentha wamagetsi. Nthawi zambiri mukhoza kupeza malo akutali ndi kutentha kutentha kutentha komwe mukufuna.
- Chipinda chopangidwa ndi matabwa chamatabwa chimapangidwa ndi mitundu yosiyanasiyana ya nkhuni kuphatikizapo mkungudza wofiira wamadzulo, Nordic white spruce, aspen, alder, hemlock, kapena pine.
- Sauna ya utsi imagwiritsa ntchito chitofu chowotcha nkhuni kutentha miyala mu chipinda chopanda chimbudzi. Ndondomekoyi ikatha, chipinda chimakhala mpweya wokwanira musanayambe kugwiritsa ntchito ogwiritsa ntchito.
- Ma saunas osokonezeka nthawi zambiri amatchulidwa ngati zipangizo zamakono zopangira kutentha. M'zipindazi, zotentha zotentha zimasonyeza kutentha mwa mawonekedwe a kuwala mwachindunji m'thupi la wogwiritsa ntchito. Masewera osokoneza bongo (kapena saunas omwe ali kutali kwambiri) amagwiritsidwa ntchito ndi othamanga kapena omwe akuyesera kuti apindulepo ngati mapindu. Saunas amadzimadzi amtundu wapatali ndi amodzi omwe amagwiritsidwa ntchito pophunzira kufufuza ubwino wa mtima wa sauna.
Zopindulitsa Zaumoyo Zachilengedwe za Sauna
Ofufuza akhala akuphunzira momwe ntchito yogwiritsira ntchito sauna imagwiritsira ntchito pa thanzi la mtima ndi zotsatira zina. Malinga ndi lipoti lofalitsidwa ndi Mayo Clinic, kafukufuku wina wasonyeza kuti amachititsa kuti thupi likhale ndi matenda aakulu, kuthamanga kwa mtima, kupweteka kwa mtima, matenda a Alzheimer, mutu, mtundu wa shuga, ndi matenda a nyamakazi. Kugwiritsa ntchito sauna nthawi zonse kungakuthandizeninso kukhala motalika.
Kufufuza kwa nthawi yaitali kwa amuna pafupifupi 2,300 wofalitsidwa mu Annals of Medicine kunanena kuti ngakhale kuti ntchito za sauna nthawi zambiri zimagwirizanitsa ndi kuchepetsa kufa kwa anthu, nthawi zambiri kugwiritsa ntchito sauna pamodzi ndi kuwonjezeka kwa mtima wa mtima kunapindulitsa kwambiri. Kugwiritsidwa ntchito mobwerezabwereza kumatanthawuzidwa ngati maulendo a 3-7 oyendera pa sabata.
Potsirizira pake, yunivesite ya Wisconsin School of Medicine and Public Health inanena kuti kugwiritsa ntchito sauna kungapangitse phindu limene mumapeza chifukwa chochita masewera olimbitsa thupi . M'nkhani yosindikizidwa, Dr. Adam Rindfleisch, dokotala wa UW Health Family Medicine, akuti mankhwala a sauna ndi opindulitsa pambuyo pochita masewera olimbitsa thupi kuti azikhalitsa ndi kumasula minofu. "Kuchita masewera olimbitsa thupi ndi mawonekedwe a thukuta, opuma thukuta, komanso sauna ndi mawonekedwe otukumula omwe amachotsedwa kunja," akutero, akusonyeza kuti ndikofunika kugwiritsa ntchito sauna monga kuwonjezera pa kuchita masewera olimbitsa thupi m'malo mochita masewera olimbitsa thupi.
Sauna Health Risks
Kugwiritsira ntchito sauna kumafuna lingaliro lomwelo monga kugwiritsa ntchito chipinda cha nthunzi, monga kutentha kwakukulu kungayambitse kutentha kapena chizungulire. Azimayi, makamaka omwe ali pachiyambi cha mimba amauzidwa kuti asatenthe kutentha kwakukulu ndipo ayenera kuyankhula ndi dokotala wawo asanayambe kulingalira zomwe zikuchitika. Komanso, Dr. Adam Rindfleisch akulangiza kuti "Anthu omwe ali ndi chiopsezo chachikulu chachipatala-kuphatikizapo matenda a impso, kulephera kwa chiwindi kapena matenda a mtima-sangathe kugwiritsa ntchito mankhwala a sauna." Akulangiza kuti aliyense ayese kukaonana ndi dokotala asanayambe kugwiritsa ntchito sauna.
Sauna vs. Malo Onyumba: Zofunika Kwambiri
Ngakhale kuti kusiyana pakati pa sauna ndi chipinda cha nthunzi ndi chosavuta (imodzi ndi youma ndipo imodzi ndi yonyowa), ulendo wanu ku chipinda cha nthunzi ukhoza kukhala wolimba kwambiri kusiyana ndi ulendo wopita ku sauna. Mlembi wa kufaniziridwa kofalitsidwa mu Doctor ndi Sportsmedicine akufotokoza kusiyana kwake.
"Kusamba kwa steam kumakhala kotentha kwambiri kuposa sauna chifukwa nthunzi imathandiza kuteteza thukuta kuti lisatuluka komanso chifukwa mpweya wamkuntho umasungira kutentha kuposa mpweya wouma. Komanso, pamene mpweya wambiri umagunda khungu, kutulutsa zomwe zimadziwika ngati kutentha kwa madzi. Koma sauna, yomwe imakhala yochepa, imakhala yotentha kwambiri, choncho kutentha kwa thupi kumakhala koziziritsa, ngakhale kutentha kutentha kumakhala pafupifupi 170 ° 190 ° F. "
Koma popeza sitima ndi chipinda cha steam zimapindula, zomwe mumasankha zili kwa inu. Zochitika zonse ziwirizi zingakuthandizeni kuchepetsa nkhawa ndi kuonjezera chisangalalo cha masewera anu ochita masewera olimbitsa thupi. Koma kugwiritsira ntchito nthawi zonse kungakhale kopindulitsa kwambiri.
Kuti mudziwe kuti ndi yani yabwino, mungafune kudzifunsa nokha, chipinda choyendetsa kapena sauna chapafupi kwambiri ndi ine? Kodi ndimakonda kutentha kapena kutentha kwaubweya? Ndi malo ati omwe ndingakhale nawo nthawi zonse?
Ngati muli watsopano ku chipinda cha sauna kapena chowongolera, pitani mwachidule ndipo pang'onopang'ono muwonjeze nthawi yomwe mumakhala mkati mwa zipinda. Ndipo kumbukirani kukaonana ndi dokotala ngati muli ndi nkhawa kapena ngati muli ndi chizungulire kapena zizindikiro zina.
> Zotsatira:
> Crinnion WJ. Sauna ngati chida chamtengo wapatali cha mtima, matenda osokoneza bongo komanso ena odwala. Altern Med Rev. 2011; 16 (3): 215-25.
> Duda M. Zoopsa za Zamankhwala ndi Mapindu a Sauna, Bath Steam, ndi Ntchito ya Whirlpool. Phys Lofalitsidwa pa intaneti, July 2016
> Kunutsor SK, Khan H, Laukkanen T, Laukkanen JA. Msonkhano wothandizira wa kusamba kwa sauna ndi matenda a mtima wokhudzana ndi mtima wa mtima komanso zoopsa zonse zomwe zimayambitsa matenda: Kuphunzira kwa gulu la nthawi yaitali. Ann Med. 2018; 50 (2): 139-146.
> Petrofsky J, Berk L, Bains G, et al. Kutentha kotentha kapena kutentha kwachangu kwachedwa kuyambira minofu kupweteka. J Clin Med Res. 2013; 5 (6): 416-25.
> Yunivesite ya Wisconsin, Madison, Sukulu ya Mankhwala ndi Zaumoyo. Kutupa Kwambiri kwa Sauna Kumapereka Mavuto Ambiri Ambiri. 10/16/2017