Qhathanisa Izinzuzo Zempilo Nengozi Yokwelashwa Ngamunye
Wake wazibuza ngezinzuzo zezempilo zokusebenzisa i-sauna noma igumbi lomusi? Abaningi bethu bajabulela lezi zindlela zokwelapha esikhungweni sezempilo sendawo noma spa ngenxa yokuthi bazizwa behle ngemva kokuzivocavoca kanzima noma usuku olude ehhovisi. Kodwa kuvela ukuthi ukusebenzisa la makamelo okushisa kunganikeza izinzuzo ezithile ezempilo kanye nezempilo, futhi. Kodwa ku-mpikiswano ye-sauna ne-steam ekamelweni-yimuphi ukwelashwa okuzuza?
Igumbi le-Steam
Iyini Igumbi Lase-Steam?
Igumbi le-steam-ngezinye izikhathi elibizwa ngokuthi i-Turkish style-bath-inikeza ukushisa okumanzi. Lezi zindawo ngokuvamile zenziwe nge-tile (noma ngezinye izikhathi ezinye izinto ezingezona umthwalo njengeglasi noma epulasitiki) futhi zingenawo umoya wokubopha konke umswakama owenziwe umshini wenjini. Uma ufaka igumbi lesitokisi, uzobona ngokushesha ukuba khona kwesikhumba kokubili esikhumbeni sakho (kuyozizwa kunesizotha) futhi emoyeni, okuvame ukuzwa ukhululekile.
Amakamelo ezithambile aklanyelwe ukwamukela umswakama ngamaphesenti angama-95 kuya kwangu-100. Ukushisa ekamelweni le-steam kungahle kube ngu-100 kuya ku-120 degrees Fahrenheit, kodwa kungase kuzwe kushisa ngenxa yomswakama ophezulu. Kwamanye amakamelo ezithambile, uzothola ibhodlela le-spray lamafutha e-eucalyptus noma elinye iphunga ukuze uthuthukise isipiliyoni sakho se-steam.
Ngenxa yokuthi uphuphu uphumela, uzothola ukuthi ukuhlala ephezulu ekamelweni lomusi kunika ukushisa okukhulu nokushisa. Ukuhlala phansi endaweni egumbini le-steam kunika umoya ophansi nokushisa.
Izinzuzo zezempilo ze-Steam Room
Noma ubani oye wachitha isikhathi egumbini lomusi uyobona ngokushesha izinzuzo esikhumbeni. Umswakama usiza isikhumba ukuthi sibonakale siqabulekile futhi sibheka esikhathini esifushane. Kodwa izinzuzo azipheli lapho.
Ukushisa komzimba kungasiza ekunciphiseni izimpawu zokubandayo nokuxubana (ikakhulukazi uma kuhlanganiswa namafutha e-eucalyptus) kanye nabantu abanezinhlanzi ezinzima ngokuvamile bazizwa bekhululekile ngemva kokuhlala emaminithini ambalwa egumbini lomusi.
Ucwaningo luye lwabonisa ukuthi ukushisa okumanzi kuphumelela kakhulu kunokushisa okumile ukuze kutholakale ukulibazisa ukuqala kwe-muscle soreness (i-DOMS), ubuhlungu be-muscle ngokuvamile obwenzeka ezinsukwini emva kokusebenza kanzima.
Okokugcina, abasebenzisi abaningi begumbi lesitokisi bayokutshela ukuthi lolo lwazi lusiza ukunciphisa ukucindezeleka. Abanye baze bayichaze ngokuthi "phezulu." Kunzima ukusho, noma kunjalo, uma umusi uyanciphisa ukucindezeleka noma isenzo esilula sokuhlala ngokuthula imizuzu eyishumi sinikeza leyo nzuzo.
Izingozi zezempilo zeStam
Ngokusho kombiko oshicilelwe, "Ezimweni ezinamanzi zamanzi okugeza kanye ne-whirlpools, ukujuluka akukhiphi kuqhuma kalula. Ukufaka amafomu okushisa ukushisa kushukumisa ukushisa kwesikhumba phezulu, okuyi-tum ekhulisa izinga lokushisa lomzimba" Ngakho-ke, izingozi eziningi yokusebenzisa igumbi lomusi lihlotshaniswa nokushisa okuphezulu nomswakama.
Abanye abantu (ikakhulukazi labo abangajwayele ukufudumala kwe-steam) bangathola ugozi, i-nausea, noma ezimweni ezibucayi ukuphola ngenkathi usebenzisa igumbi lomusi. Ochwepheshe bacebisa ukuthi uhlala u-hydrated, unciphisa isikhathi sakho ekamelweni ukuya emaminithini ambalwa (ikakhulukazi lapho usanda kushayela isipiliyoni) futhi ugweme ukusebenzisa la makamelo okufuthekile uma uphethwe utshwala, izidakamizwa noma imithi ethile.
Ungase uthole nokuthi ukusebenzisa ikamelo legesi emva kokudla kubangele ukondla.
Akukaze kube nokuhlakanipha ukusebenzisa egumbini lomqhubi njengoba kuzoqhubeka nokwandisa izinga lokushisa okuyisisekelo. Abesifazane abakhulelwe nalabo abanezimo ezithile zenhliziyo kufanele bagweme ukusebenzisa igumbi lomusi. Uma ungaqiniseki ukuthi igumbi le-steam liphephile yini, khuluma nodokotela wakho ukuze uthole isiqondiso esengeziwe.
Okokugcina, uma usebenzisa igumbi le-steam lokulahlekelwa isisindo, cishe ungadumala. Ngenkathi ukujuluka ekamelweni lomoya kungabangela ukulahleka kwesisindo esifushane ngenxa yesisindo samanzi esilahlekile , amakhilogremu azobuya uma umzimba wakho uvuselelwa kabusha.
Igumbi le-Sauna
Izinhlobo ezihlukene ze-Sauna
I-sauna yendabuko inikeza ukushisa okumile. Kuye nge-sauna oyisebenzisayo, ungase uzwe umswakama ophansi ngamaphesenti angu-10 noma ngaphezulu kwamaphesenti angu-60. Inani lomswakama ohlangabezana nalo ngokuvamile lixhomeke kwisitayela se-sauna oyikhethayo. Amanye ama-saunas akuvumela ukuba ukwandise umswakama ngokuthulula amanzi emadwaleni ukuze udale umusi.
I-North American Sauna Society ichaza izinhlobo ezivame kakhulu ze-saunas.
- I -sauna evutha izinkuni isebenzisa amadwala noma izinkuni ukukhiqiza ukushisa futhi iseduze ne-sauna yendabuko yaseSpain. Abasebenzisi bangashintsha inani lokushisa ekamelweni ngokulungisa izinga lokushisa.
- I- sauna kagesi ikhiqiza ukushisa ngodonga olusendlini noma ephansi. Ngokuvamile ungathola ukulawula okukude ngokubonisa ukushisa ukuze ulungise ukushisa ekushiseni okufunayo.
- Igumbi lokungenisa igumbi le-sauna liyi-freestanding noma i-modular unit eyenziwa ngezinhlobo ezahlukene zezinkuni ezihlanganisa umsedari obomvu osentshonalanga, i-Nordic white spruce, i-aspen, i-alder, i-hemlock, noma ipineyini.
- I- sauna yomusi isebenzisa isitofu esivuthayo sokhuni ukushisa amadwala egumbini elingenawo umkhumbi. Ngemuva kokuthi inqubo yokushisa igcwaliswe, igumbi liyaphumelela ngaphambi kokuba abasebenzisi bangene.
- I-saunas engathintekile ivame ukuchazwa njengekamelo lokushisa lokushisa nge-infrared. Kula makamelo, izinto zokushisa zibonisa ukushisa ngendlela yokukhanya ngokuqondile emzimbeni womsebenzisi. I-saunas engathintekile (noma i-saunas ephakathi-infrared) ivame ukusetshenziselwa abagijimi noma labo abazama ukuthola izinzuzo zokuzivocavoca. Ama-saunas ase-Far-infra nasesimweni esivame ukusetshenziselwa ukuhlola ukuhlola izinzuzo zempilo ye-sauna.
Izinzuzo zezempilo zegumbi le-Sauna
Abacwaningi bebelokhu befunda umthelela wokusetshenziswa kwe-sauna kumpilo yezinhliziyo neminye imiphumela. Ngokombiko oshicilelwe yi-Mayo Clinic, ezinye izifundo ziye zabonisa umthelela omncane ezimweni ezingapheli ezihlanganisa ukucindezelwa kwegazi eliphezulu, ukwehluleka kwenhliziyo, ukuhlukumezeka kwengqondo kanye nesifo se-Alzheimer, ukuphathwa ikhanda, uhlobo lwesifo sikashukela sesibili nesifo samathambo. Ukusetshenziswa kwe-sauna njalo kungakusiza nokuba uphile isikhathi eside.
Esinye isifundo sezinsuku ezingamakhulu amabili namakhulu amabili eshicilelwe ku- Annals of Medicine sabika ukuthi nakuba ukusetshenziswa kwe-sauna okuvame ukuzimela ngokuzimela kuxhumene nobungozi bokunciphisa ukufa, ukusetshenziswa kwe-sauna okuvame ukuhlanganiswa nokuqina komzimba kwempilo kunikeze izinzuzo ezengeziwe zokusinda. Ukusetshenziswa njalo kwakuchazwa ngokuthi ukuvakashelwa kwe-sauna 3-7 ngesonto.
Ekugcineni, i-University of Wisconsin School of Medicine neMpilo Yomphakathi ibika ukuthi ukusetshenziswa kwe-sauna kungandisa izinzuzo ozizuzayo ngokuzivocavoca njalo . Esihlokweni esinyathelisiwe, uDkt. Adam Rindfleisch, udokotela wezeMpilo we-UW Health Family, uthi ukwelashwa kwe-sauna kuzuzisa emva kokuzivocavoca ukuze unciphise futhi aphumule imisipha. "Ukuzivocavoca uhlobo lwe-sweating ekhuthele, ngaphakathi, futhi i-sauna yindlela yokuphumula ngaphandle," kusho yena, ekhombisa ukuthi kubalulekile ukusebenzisa i-sauna njengokungezelela kokuzivocavoca esikhundleni sokuthatha umsebenzi wokuzivocavoca.
Izinhlekelele zezempilo ze-Sauna
Ukusebenzisa i-sauna kudinga ukuqonda okufanayo njengokusebenzisa igumbi lomusi, njengoba ukushisa okuphezulu kungabangela ukuphelelwa amandla noma isizungu. Abesifazane abakhulelwe, ikakhulu labo abasesimweni sokuqala sokukhulelwa baxwayiswa ukuba bagweme ukushisa okukhulu futhi kufanele bakhulume nodokotela wabo ngaphambi kokucabangela lokho okuhlangenwe nakho. Futhi, uDkt. Adam Rindfleisch weluleka ukuthi "Abantu abanomlando omkhulu wezokwelapha-kuhlanganise nesifo sezinso, ukuhluleka kwesibindi noma izimo zenhliziyo-bangase bangakwazi ukusebenzisa i-sauna therapy." Usikisela ukuthi wonke umuntu kufanele ahlole nodokotela ngaphambi kokusebenzisa i-sauna.
I-Sauna vs. I-Steam Room: Okuyisisekelo
Ngisho noma umehluko phakathi kwe-sauna kanye negumbi lomusi (steam) futhi lilula kakhulu (enye iyomile futhi iyomile), ukuvakasha kwakho ekamelweni lomkhumbi kungase kube nomuzwa okhudlwana kunokuvakashela i-sauna. Umbhali weqhathaniso oshicilelwe ku- Physician and Sportsmedicine uchaza umehluko.
"Ukugeza kwe-steam kuyashisa kune-sauna ngoba umusi usisiza ukuvimbela ukujuluka ukuphuma futhi ngenxa yokuthi umoya omswakama ugcina ukushisa okukhulu kunomoya owomile. Ngaphezu kwalokho, uma umusi wesikhumba ushaya isikhumba, uyancipha, ngokujuluka kusesikhumba, ukukhulula lokho okuyaziwa ngokuthi ukushisa komzimba. Ngaphandle kolunye uhlangothi, i-sauna, ine-humidity ephansi, ngakho-ke izinga lokushisa lomzimba lihlala lipholile, nakuba ububanzi bezinga lokushisa liphakathi kuka-170 ° no-190 ° F. "
Kodwa kusukela kokubili i-sauna kanye negumbi le-steam linikeza izinzuzo, lowo okhethayo uyena kuwe. Kokubili okuhlangenwe nakho kungasiza ekunciphiseni ukucindezeleka futhi ukwandise injabulo yokuzivocavoca noma isipiliyoni se-spa . Kodwa ukusetshenziswa okuvamile kungenzeka ukukhiqize imivuzo emikhulu.
Ukuze unqume ukuthi ubani ongcono, ungase ufune ukuzibuza, yimuphi igumbi lomusi noma i-sauna eliseduze nami? Ngithanda ukushisa okumile noma ukushisa okumanzi? Ngiyiphi indawo engingayisebenzisa ngaso sonke isikhathi?
Uma usanda ku-sauna noma ekamelweni le-steam, qalisa ngokuvezwa okufutshane futhi ukwandise kancane isikhathi osichitha ngaphakathi kwamakamelo. Futhi khumbula ukuhlola nodokotela wakho uma unenkinga yezempilo noma uma uzwa ugozi noma ezinye izimpawu.
> Imithombo:
> Crinnion WJ. I-Sauna njengethuluzi eliwusizo lomtholampilo wezinhliziyo zemisipha, ukuzilimaza, izinkinga ezibangelwa uketshezi nezinye izinkinga zempilo ezingapheli. I-Altern Med Rev. 2011; 16 (3): 215-25.
> Duda M. Izingozi zezokwelapha nezinzuzo ze-Sauna, i-Steam Bath, nokusetshenziswa kwe-Whirlpool. Phys Sportsmed. Ishicilelwe ku-intanethi, ngo-July 2016
> Kunutsor SK, Khan H, Laukkanen T, Laukkanen JA. Izinhlangano ezihlangene zokugeza kanye nokuzivocavoca komzimba nge-cardiovascular and all-cause riskality risk: ukutadisha kweqembu lesikhathi eside. U-Ann Med. 2018; 50 (2): 139-146.
> Petrofsky J, Berk L, Bains G, et al. Ukushisa okumanzi noma ukushisa okomile ukulibaziseka ukuqala kwe-muscle soreness. J Clin Med Res. 2013; 5 (6): 416-25.
> IYunivesithi yaseWisconsin, iMadison, iSikole seMithi kanye neMpilo yomphakathi. Ukuhlukunyezwa Kwe-sauna-Ukukhishwa Okunikezwayo Kunikezela Izinzuzo Eziningi Zempilo. 10/16/2017