Kukoresha sauna kenshi bifitanye isano no kugabanuka kw'umuvuduko w'amaraso n'ubwonko, ariko imigisha iraterwa n'umubare w'inshuro: ibice 4 kugeza 7 mu cyumweru, iminota 15 kugeza 20 buri kimwe, nicyo cyakoreshejwe mu bushakashatsi. Inshuro nke ntacyo zagaragaje. Ubushyuhe burashobora kandi kuba ikigeragezo gikomeye cyagombye gupimwa mbere.
Mgereranyo: Ibikomeye by'ingenzi
- Igipimo cyakoreshejwe ni inshuro 4 kugeza 7 mu cyumweru iminota 15 kugeza 20, bikamera imyaka myinshi, aho kuba gusura rimwe na rimwe mu mpera z'icyumweru.
- Kwirinda indwara z'umutima nicyo kintu cyagaragaye ko gifite ubushakashatsi buhamye, hamwe na 63% byo kugabanuka kw'impfu zituruka ku ndwara z'umutima mu itsinda ryakoresheje kenshi.
- Aya ni amasano yabonetse mu bantu bakoresha sauna kenshi, aho kuba ibisubizo by'igeragezwa ry'ubushakashatsi.
- Tangira ku minota 5 kugeza 10 kabiri mu cyumweru, unywe amazi angana na ml 500 mbere kandi ml 500 kugeza 700 nyuma, kandi wive igihe wumva utameze neza.
- Birinde burundu niba ufite angina itizewe, wagaragaye ku mutima, uburwayi bukomeye bwa aortic stenosis, uburwayi budasanzwe bwo guhagarara k'umutima, gusama inda, cyangwa inzoga.
Imigisha myinshi ya sauna ituruka ku kintu kimwe: kwihanganira ubushyuhe buhoraho
Imigisha ya sauna ifite ubushakashatsi buhamye cyane irareba umutima n'ubwonko, kandi igaragara ku bantu bakoresha sauna inshuro 4 kugeza 7 mu cyumweru iminota 15 kugeza 20. Mu bushakashatsi bwakozwe ku bantu benshi bo muri Finnish, ubu buryo bwari bufite isano no kugabanuka kw'impfu zose, gukoresha bike cyane indwara z'umutima, no kugabanuka kw'ubwonko mu buryo bugaragara kuruta gukoresha rimwe mu cyumweru.
Imibare iratangaje. Mu bantu 2.315 bo muri Finnish babashishishwe mu gihe cy'imyaka 20.7, abajya mu bwiherero inshuro 4 kugeza 7 mu cyumweru bagize 40% byo kugabanuka kw'impfu zose (hazard ratio 0.60) kuruta abajyaga rimwe mu cyumweru, 63% byo kugabanuka kw'impfu z'umutima, 66% byo kugabanuka kw'ubwonko, na 65% byo kugabanuka kw'uburwayi bwa Alzheimer. Ibyo bibazo bine biva mu itsinda rimwe, aho kuba ubushakashatsi bune butandukanye.
Ibindi byose ku rutonde rusanzwe rw'imigisha biri mu cyiciro cyoroheje: guhumurizwa by'igihe gito ku bubabare bw'imitsi, kwijegera kw'amagufa, guhangayika rusange, no kuryama neza. Bifatika ku muntu ubirimo. Ntabwo ari urwego rumwe rw'ibimenyetso.
Sauna ntabwo yasimbuza imyitozo ngororamubiri, kugenzura umuvuduko w'amaraso, cyangwa imiti
Imigisha y'ubuzima ya sauna yavuzwe haruguru ni amasano yabonetse ku bantu bakoreshaga kenshi, aho kuba ingaruka z'ubuvuzi byemejwe mu igeragezwa. Inyandiko yo muri Mayo Clinic Proceedings yakozwe na Laukkanen na bagenzi be ivuga ibi neza: nta igeragezwa ry'igihe kirekire ryarigeze ryakoreshwa. Abakoresha sauna kenshi bo muri Finnish kandi bashishikazaga imyitozo kandi bakihanganira ubushyuhe, kandi ibyo bihuza ntacyo byagaragaje.
Bityo rero, ntuzahagarike cyangwa ugabanye imiti yawe y'umuvuduko w'amaraso cyangwa y'umutima, kandi ntukagurane imyitozo y'imyitozo kuri sauna, kuko watangiye gucika intege ku wa kane w'icyumweru.
Kwirinda umutima nicyo gihembo cy'ubushakashatsi buhamye, kandi impinduka z'amaraso zibiteye impamvu
Imigisha ya sauna ku buzima bw'umutima niyo kintu gikomeye muri bino binyamakuru kuko imikorere y'ibintu iragaragara kandi irashobora kwemezwa. Laukkanen na bagenzi be bavuga ko impamvu ari ukuboko kw'amaraso, kugabanuka kwa arteria stiffness, impinduka nziza mu maraso, no kugabanuka k'umuvuduko w'amaraso. Ibi bikoresho byo mu maraso bigaragara mu bindi bihe, harimo kuvugana kuri L-arginine n'amaraso.
Ibyo bifite agaciro ku buryo ukoresha sauna. Ni ugusabana mu gihe cy'ubushyuhe bugaragara, nk'uko imyitozo ngororamubiri ikora. Igice kimwe kiguhereza uburyohe bw'ubushyuhe no kugabanuka k'umuvuduko w'amaraso; kwiyubaka kwa vaskulari bivuga kwihanganira kwiyubaka bifite isano n'akamenyero.
Abantu bagize akamaro ntibari abantu barwaye indwara idafite ubwigenge. Angina idafite ubwigenge, indwara y'umutima iheruka, n'uburwayi bukomeye bwa aortic stenosis ntibari bahari mu itsinda ryinshi ry'abarindiwe, kandi babarirwa mu gice cy'isuzuma hepfo.
Ni kangahe ugomba gukoresha sauna? Tangira ku bice bibiri kandi wiyongere ku bine
Ni kangahe ugomba gukoresha sauna bifitanye isano n'uburyo ukoresha buri gihe, aho kuba uko umara igihe kirekire. Imigisha y'impfu n'ubwonko yaturutse ku gukoresha inshuro 4 kugeza 7 mu cyumweru, aho kuba ubushobozi bw'umuntu wo kwihanganira iminota 40. Umubare w'inshuro niwo wabayeho.
Igipimo cyiza cyo gutera imbere mu cyumweru cy'ine niba utari wabikoresheje:
- Igice cya 1: Iminota 5 kugeza 10 ku ntebe yo hasi, aho hari ubukonje. Wive igihe wumva utameze neza.
- Icyumweru cya 2 kugeza 3: Iminota 10 kugeza 15, inshuro ebyiri kugeza eshatu mu cyumweru.
- Icyumweru cya 4: Iminota 15 kugeza 20, inshuro eshatu kugeza enye mu cyumweru. Ni cyo gihe gikwiye kwitabwaho.
Sauna zisanzwe zishyushye cyane. Ubushyuhe busanzwe buva kuri dogere 80°C kugeza 100°C (176°F kugeza 212°F), kandi igihe cyo kwihanganira nticyagenwe, gitandukanye buri hantu no kwihanganira umuntu.
Kunywa amazi ni igice abatangira basiba. Kunywa amazi angana na ml 500 mu isaha mbere, kandi ml 500 kugeza 700 nyuma, byinshi niba warakoze igice cya kabiri. Hagati y'ibice, tanga iminota 5 kugeza 10 hanze kugirango uhore. Wive ako kanya igihe wumva ubabaye mu mutwe, kuruka, cyangwa kubabara mu mutwe, kandi ntuzabategereze ngo urebe niba bizashira.
Nta nzoga mbere cyangwa igihe ubikora, na rimwe. Kandi igihe uba utangiye, ntukajye wenyine.
Ikibazo: iminota n'amaounces hano ni utangiriro ushingiye ku buryo sauna ikoreshwa, aho kuba imiti. Nta muntu wakoresheje igeragezwa ryemeza ikomeye.
Sauna z'infrared zoroshye, ariko imigisha yo kwihanganira yaturutse ku zisanzwe
Imigisha ya sauna y'infrared irangwa cyane no kwihanganira: ubushyuhe buke, igihe kirekire cyo kwihanganira, no kugera ku bantu badashobora kwihanganira icyumba cy'ubushyuhe bwa 190°F.
| Ubwoko | Iburyo busanzwe | Igice gisanzwe |
|---|---|---|
| Igisa n'umwuka | Kuri dogere 150°F kugeza 195°F | Iminota 15 kugeza 20 |
| Infrared | Kuri dogere 120°F kugeza 140°F | Iminota 20 kugeza 30 |
Urugero rw'ihitamo ruroroshye. Niba intego yawe ari ku mutima cyangwa imibereho, hitamo ubushyuhe bw'umwuka, kuko nicyo cyakoreshejwe: imibare y'abantu benshi bo muri Finnish ituruka ku gukoresha sauna zisanzwe, kandi nta kigereranyo cy'igihe kirekire cya infrared cyarigeze kibaho. Niba impamvu yawe ari ukwihanganira ubushyuhe, kubabara kw'amagufa, cyangwa kubabara kw'imitsi, infrared ni ubwoko uzakoresha, kandi bivuze ikintu.
Gukoresha sauna nyuma y'imyitozo ngororamubiri biruhura imitsi, ntibiyongera ku myitozo yawe
Sauna nyuma y'imyitozo ngororamubiri ni byiza kugira ngo uruhuke, kandi nibwo buri bwoko bw'ikirego. Hinduka iminota 10 kugeza 15 mbere, kugeza igihe umutima wawe warahagaritse kandi ukaba wagaragaje ibyuya, kandi unywe mbere yo kujya mu bwogero aho kuba nyuma.
Shyiramo ibice byo nyuma y'imyitozo kugeza ku minota 10 kugeza 15, kuko utangira wari ufite amazi make. Mu gihe cy'iminota 60 nyuma yo kurangiza, fasha ml 500 kugeza 700 z'amazi hamwe n'ibiryo bikungahaye kuri sodiyumu na poroteyine.
Guheza imitsi n'ububabare ni igihembo gishoboka. Ibirebana n'umusemburo w'igitsina gabo n'imyitwarire bikwirakwira ku mbuga zigurisha ibikoresho bya sauna n'ubwogero bukomeye, byavuzwe nta bipimo cyangwa uburyo, kandi ugomba kubifata nk'igicuruzwa kugeza igihe umuntu azaba yatanze igeragezwa.
Birinde burundu nyuma y'imyitozo ikomeye mu bushyuhe, cyangwa niba wamaze kumva ubabaye mu mutwe, gusuhuza, cyangwa kuruka.
Ubushyuhe ni ikigeragezo nyacyo: ni nde ugomba kwirinda sauna burundu
Hamagara 911 cyangwa ujye ku cyumba cy'ibitaro byihutirwa ubu niba:
- Hari kuvangirwa, kuvuga bitukura, ububabare, guhagarara k'umutima, cyangwa kwinjiza mu gihe cyangwa nyuma y'igice. Ni ibimenyetso byo ku bwonko by'ubushyuhe bwinshi bikenera guhora byihutirwa no gusuzumwa.
- Umubiri wumva ushyushye cyane ariko ibyuya byarashize.
- Hari kubabara mu gatuza, umutima udahinduka cyangwa wihuta, cyangwa guhumeka bikomeye.
- Umuntu yipfuye cyangwa adashobora guhagarara nyuma yo kuva mu cyumba.
- Kuruka, intege nke cyane, cyangwa kutanyara ntibishira vuba hamwe no guhora no kunywa.
Fata gahunda yo gusura mu cyumweru gitaha niba: urahura na guhinduka mu mutwe cyangwa kwihererana kenshi na sauna, ibimenyetso byawe bishobora kugaruka nyuma y'amasaha aho kuminota, cyangwa ufite ububabare bushya mu gatuza cyangwa guhumeka bikomeye.
Vugana n'umuganga mbere yo gutangira niba: ufite angina itizewe, indwara y'umutima iheruka, ububabare bukomeye bwa aortic stenosis, cyangwa indwara idasanzwe yo guhagarara k'umutima; niba utwite (reba FAQ hepfo); cyangwa niba ufata imiti y'ibitonyanga, betablockers, cyangwa imiti ya anticholinergic, ibyo byose bikaba byongera cyangwa bigabanya ibyuya, amaraso mu ruhu, cyangwa ubuzima bw'amazi.
Ibi si impungenge za teoreti. Ihuzwa ry'impfu 158 zijyanye na sauna n'ikadiri ryerekeye inzoga, indwara y'umutima ishobora kubaho, n'uburwayi bwo guhagarara k'umutima mu gihe kinini. inzoga kandi zigabanya ubushobozi bwawe bwo kumva ubushyuhe, ari bwo buryo bwawe bwo kwirinda.
Ibibazo bisanzwe bibazwa
Birashoboka se ko gukoresha sauna igihe utwite?
Oya. Kwihanganira ubushyuhe bwinshi, harimo gukoresha sauna mu gihe utwite cyane, biravugwa ko ari ikintu gishobora gutera ingorane ku mugore utwite mu gihe cyo mu ntangiriro cyo kubyara, nk'uburyo bwo kubyara ibibazo byo mu bwonko nk'ububabare bwa spina bifida, nubwo uburyo bwo gukora bwacyo butaramenyekana. Folic acid ifatwa mbere no mu gihe cyo mu ntangiriro y'uburyo bwo kubyara igabanya cyane ayo mahirwe. Niba amafaranga ari ikibazo cyo gusura abaganga ba mbere, reba Medicaid yo kwitabwaho abagore batwite.
Ubwoba bwo gukoresha sauna burakurengera?
Oya. Ibyuya ni amazi menshi n'imyunyu ngugu, hamwe n'ibindi byose mu buryo buke. Umwijima wawe n'impyiko zawe zikora byose kugirango zikuremo imiti, imiti, n'ibintu byo hanze, kandi ntibakora byihuse kubera ko uruhu rwawe rwanze. Sauna irashobora kumva iruhura, ariko "guterekera" ntabwo ari uburyo kandi ntabwo ari impamvu yo guhitamo.
Sauna zituma ugabanya ibiro?
Oya. Ibipima bibiri cyangwa bitatu ubona ku mizani nyuma ni amazi, kandi bigaruka uko wongeye kunywa amazi, kandi wagombye kubikora. Kwiruka ku nomero yo kwirinda amazi ni uko abantu bashobora kugaragaza ububabare mu mutwe cyangwa byinshi. Fata ibipima byose by'ibiro byarangiye nk'igipimo cy'amazi, aho kuba igipimo cy'umubiri.
Sauna ya steam ni myiza nka sauna isanzwe?
Ntabwo rwose. Sauna ya steam irakorwa mu bushyuhe buke cyane hamwe n'ubushuhe bwinshi, bigatanga ingaruka zitandukanye ku mubiri, kandi ubushakashatsi bwakozwe ku gihe kirekire ku impfu n'ubwonko ntibituruka kuri sauna ya steam. Steam irashobora kuba iryoherereye kuguha ubworoherane cyangwa ibibazo byo mu mazuru. Gusa ntukibeshye ko imibare yo muri Finnish yigira kuri iyo, kuko nta muntu wagaragaje ko byagenze gutyo.
Ndakeneye ubwogero bukomeye cyangwa bw'akazuyaze nyuma ya sauna?
Oya. Ubwogero bwo guhindura ni amahitamo kandi ntabwo bwakenerwa ku migisha yavuzwe haruguru, nta n'imwe yakoreshejwe mu gihe cy'ubwogero bukonje. Ubwogero bukomeye bugarura impamvu y'umutima binyuze mu kwiyongera ku muvuduko wo hejuru, ibyo bikaba bifite agaciro niba ufite indwara y'umutima. Niba ubishimira kandi ubishobora neza, ni byiza. Ntabwo ari igice cy'inyungu.
Ibisobanuro by'ingenzi ku migisha ya sauna
Hagere ku minota 15 kugeza 20, inshuro eshatu kugeza ku enye cyangwa zirenga mu cyumweru, unywe mbere no nyuma, kandi wive kare niba wumva utameze neza. Imigisha ya sauna y'inyungu mu mibare ni akamenyero aho kuba igice kimwe, kandi byiyongera ku myitozo ngororamubiri n'imiti byagenwe aho gusimbuza kimwe.
Inyandiko: Inyandiko iri iravuga gusa kandi ntabwo ifatwa nk'ubujyanama bw'ubuvuzi. Komeza gusaba umuganga ufite uburenganzira kugirango uhabwe ubuvuzi. Niba uhura n'ikibazo gikomeye cy'ubuvuzi, hamagara 911 cyangwa ujye ku bitaro byihutirwa hafi yawe ako kanya.
