Isigulo se-Altitude

Omnye weyona mingcipheko iphambili eyayanyaniswa nokhenketho olukwindawo ephakamileyo, uhambo, okanye uhambo olujikeleza umhlaba jikelele kukugula kobude obukwabizwa ngokuba yiAcute Mountain Sickness/AMS.

Le meko ivela xa imizimba yethu izama ukulungelelanisa kwinqanaba elincitshisiweyo le-oksijini kunye noxinzelelo lwe-atmospheric ephantsi efunyenwe kwiindawo eziphakamileyo. Ngokuqhelekileyo, iimpawu ziqala ukubonakala kwiiyure nje ezimbalwa zokufikelela ezintabeni okanye kwiindawo eziphakamileyo okanye kwiithafa eziphakamileyo okanye emva kokulala ubusuku bonke.

Kwiimeko ezimandundu okanye ezingapheliyo, ukugula kobude kunokukhokelela ekuvuzeni kolwelo olusuka kwimithambo yegazi olunokubangela ukufumba kolu lwelo emiphungeni nasengqondweni eyaziwa ngokuba yi-pulmonary and cerebral edema, ngokulandelelanayo.

Ngesiqhelo, ukugula kokuphakama akuqhelekanga ngaphantsi kwe-2500 m kwaye phantse i-75% yabahambi abangaqhelanga kwi-3,000 m nangaphezulu baqala ukufumana iziphumo zaso.

Umngcipheko uyanda ngokunyuka ngokukhawuleza okukhawulezileyo. Ayingobantu abanyuka iintaba kuphela kodwa nabakhenkethi abaqhelekileyo nabakhenkethi abahlala kwiindawo ezisezantsi abafika kwizixeko eziphakamileyo okanye iilali ezifana neLhasa eTibet, iLukla eNepal, okanye iParo eBhutan nabo banokungenwa kukugula kobude.

Ngokuqhelekileyo, i-acute mountain sickness (AMS) idla ngokuba kweziphi ukuphakama?

Ngokuqhelekileyo, abantu abaninzi baqala ukuqaphela ukwenzeka kwe-AMS malunga ne-2500 m. Nangona kunjalo, inokwahluka ngokusekwe kwindlela oqhelana ngayo, impilo yakho iyonke, kunye nezinto zakho ezinobungozi obuthile.

Ekubeni wonke umntu esabela ngendlela eyahlukileyo, kunzima ukutsho kanye ukuba iAMS iqala ukuvela phi kanye umphakamo. Abanye banokuqala ukuva iziphumo zabo kwi-2000 yeemitha.

Imiba yoMngcipheko weSigulo se-Altitude

Nangona singenakutsho ngokuchanekileyo ukuba ngubani ogula kakhulu ngenxa yesigulo esiphakamileyo kodwa abona bantu basemngciphekweni omkhulu wokugula kwindawo ephakamileyo ngabo:

• Hlala kwindawo ephantsi kakhulu okanye kwinqanaba lolwandle
• Yiba nembali yokubandezeleka ngenxa ye-AMS
• anyukele phezulu ngokukhawuleza kakhulu
• Yiba neemeko esele zikhona zemiphunga, inkqubo yemithambo-luvo, intliziyo, kunye nezintso
• Ukuxhatshazwa kwi-anemia, isifo esingapheliyo se-pulmonary obstructive, kunye nabasetyhini abakhulelweyo

Uninzi lweempawu ze-AMS

Ngokwesiqhelo, iimpawu ze-AMS ziqala ukuvela kwiiyure ezi-5 ukuya kwezingama-24 emva kokufikelela kumphakamo ongaphezu kwe-2500 m enokuthi ibonakale ngolu hlobo:

• Ukuziva ungakhululekanga ngokupheleleyo
• Ukudinwa kakhulu
• Ukunciphisa ukutya
• Intloko
• Ukuvakalelwa kwesiyezi kunye ne-vertigo
• Ukuphefumula okunzima
• Ukuphazamiseka kokulala
• Ukongeza kwenani lentliziyo

Nceda uqaphele ukuba unokuziva ungonwabanga ngakumbi ebusuku kwaye ube namandla ngakumbi ngokunyuka komphakamo. Kumphakamo ophakathi we-2500 ukuya kwi-3000 m, kuphela iimpawu ezincinci eziya kwenzeka ezifana nengxaki yokulala, ukuphelelwa ngumdla, ukuphefumla kunye nokudinwa okuye kuthi shwaka ngokukhawuleza kwiiyure ezimbalwa ukuya ngosuku.

Ngaba Ukugula Kwindawo Ephakamileyo Kuyingozi?

Isigulo esikwindawo ephakamileyo xa sibonwa kwangexesha kwaye sinyangwe sinokubangela ukungonwabi kancinci. Nangona kunjalo, ukuba ishiywe ingahoywa, kwaye iyaqhubeka inyuka ngokukhawuleza, ngoko i-AMS inokukhokelela kwiimeko ezinzima ezinokubulala ngamanye amaxesha ezifana:

IHAPE (High Altitude pulmonary Edema)

Yingqokelela yolwelo emiphungeni eyenzeka ngenxa yeemeko zomoya ophantsi kwiindawo eziphakamileyo. Inokubeka ubomi esichengeni ukuba ayinyangwa kwaye inokubonwa ngezi mpawu zilandelayo:

• Umbala oluhlaza wemilebe, iinzipho, izandla, iinyawo, nolusu olubizwa ngokuba yiCyanosis
• Ingxaki yokuphefumla naxa uphumle
• Ukuvakala kokuqina esifubeni
• Ukukhohlela okungapheliyo kunye nesikhohlela esinegazi
• Ukudinwa okugqithisileyo kunye nobuthathaka

I-HACE (High Altitude Cerebral Edema)

Kukudumba kobuchopho okwenzeka ngenxa yonikezelo oluncinane lweoksijini oluqhelekileyo kwiindawo eziphakamileyo. Iimpawu zayo ziquka:

• Intloko
• Ubuthathaka
• Ukuziva ungonwabi ngokubanzi
• Ukuphulukana nokulungelelanisa
• Ukudideka kunye neempawu zengqondo
• Hallucinations

Zombini ezi meko zinokunyangwa ngokugqithiselwa ngokukhawuleza kwindawo esezantsi, ukulawulwa kweoksijini, kunye nokulaliswa esibhedlele.

Ukuthintelwa kwe-AMS

Ukuba unqwenela ukuba namava awonwabe ngokupheleleyo ngexesha lohambo lwakho kunye nokhenketho, kuya kufuneka uthathe amanyathelo aneleyo okuthintela ukwenzeka kwe-AMS enokwenziwa ngezi ndlela zilandelayo:

• Yenyuka kancinci emva kwe-2500 m kwiintsuku ezininzi ugcine isantya esicothayo kulo lonke uhambo
• Landela umgaqo wokukhwela phezulu kwaye ulale phantsi
• Ukulandela ishedyuli yokuqhelanisa njengoko kucwangcisiwe kwinkqubo yokuhamba kwaye ungaluhoyi uhambo oluqhelanisayo kunye nokuhamba.
• Phumla ngokwaneleyo, ngakumbi ebusuku
• Ukuhlala kakuhle-hydrated
• Ukuphepha ukutshaya notywala
• Akukho misebenzi inzima
• Ukutya okulula okutyebileyo kwicarbohydrate kunye namafutha aphantsi

Unyango lweSigulo se-Altitude

Ukuba iimpawu ze-AMS ziyabonakala, kufuneka zinyangwe ngezi ndlela zilandelayo:

• Misa ukunyuka kwaye uthathe ikhefu, uphumle apho ukhona
• Musa ukuqhubeka nohambo lweentsuku ezi-1 ukuya kwezi-2 kwaye ulinde ukuba iimpawu ziphele
• Thatha iyeza lentloko
• Yongeza amanzi okanye ulwelo lokutya, sebenzisa iti ye-ginger lemon yobusi, kwaye wongeze ikonofile kwisidlo sakho
• Musa ukwenza nawuphi na umsebenzi womzimba kwaye ubeke phambili ukuphumla
• Ukuba akukho phuculo, yehla uye kumphakamo osezantsi ubuncinane nge-500 m
• Amalungu eqela aqaphele kwaye anikele ingqalelo kwimeko yelungu elihluphekayo kwi-AMS

Iyeza liza kusetyenziswa kwi-Altitude Sickness

Elona yeza lisebenzayo le-AMS yi-Diamox (acetazolamide) elichiza le-diuretic nelifumaneka ngokulula e-Kathmandu. Kodwa sicebisa ukuba udibane kwaye ulithathe kuphela emva komyalelo kagqirha njengoko eli chiza lichasiwe kwiimeko zempilo ezimbalwa kwaye linokubangela iziphumo ebezingalindelekanga ezimbalwa ezinje:

• Isihlunu kunye nokuhlanza
• intloko ebuhlungu
• Uhudo
• Ukufuma
• Ukuziva ngamehlo

I-Diamox inokuthatyathwa enye okanye ezimbini iintsuku ngaphambi kokuqala kohambo okanye ukunyuka kwindawo ephakamileyo. Nceda ukhumbule, liyeza le-diuretic ngoko ke kufuneka uchithe amanzi amaninzi kangangoko unako kwaye uchame rhoqo.

Kukho iintsomi ezithi iDiamox ifihla nje iimpawu ze-AMS engeyonyani. Enyanisweni, iyeza linceda ekuziqhelaniseni ngokukhawuleza nomoya ophakamileyo.

LezeMpilo kunye nokuPhepha

Naluphi na uhambo lokuhamba eNepal, eBhutan, okanye eTibet ludinga impilo eyaneleyo, kunye nemeko yomzimba eya kukunceda ukonwabele uhambo lwakho ngaphandle kwengozi.

Kungakhathaliseki ukuba luhlobo luni okanye inqanaba lobunzima bohambo, uya kujongana nenqanaba elithile lokuhamba ngumsebenzi owenziwe ngokomzimba omele ubhekane nokulungiswa okufanelekileyo okuyimfuneko kubo bonke - umqali ukuya kumhambi onamava.

Nazi ezinye iindlela zokuzilolonga kunye neendlela zakho eziya kukunceda uhlale usempilweni kwaye uthathe naluphi na uhambo oluthandayo:

• Ukuphucula i-Cardiovascular Endurance ngokusebenzisa umthambo we-aerobic

Unyamezelo lwentliziyo lubaluleke kakhulu kulo naluphi na uhambo lokuhamba uhambo nokuba kuseNepal, eBhutan, okanye eTibet. Ukuba impilo yentliziyo yakho ilungile, unokunyamezela iiyure ezininzi zokuhamba ngeentsuku ezininzi ngaphandle kobunzima.

Ukuphucula impilo yentliziyo yakho, kufuneka ugxininise kwiindlela ze-aerobic ezifana nokubheqa, ukuqubha, ukukhwela ibhayisekile, kunye nokuhamba okubeka iimfuno ezimandla kwimiphunga nentliziyo yakho.

Cwangcisa le misebenzi kathathu ngeveki kangangemizuzu engama-45 ukuya kwiyure. Qala ngokucothayo kwaye ngokuthe ngcembe uqhubele phambili ubunzulu. Ukuba ikhona, unokubandakanya iindlela zeentaba apho unokubaleka okanye uhambe uxelisa imeko yohambo oluphezulu.

Kuya kufuneka ukhethe ukuhamba rhoqo nge-lightweight kwi-backpack ukuze umzimba wakho ukwazi ukuqhela ukuhamba okude kunye nomthwalo emqolo wakho.

• Yakha Ukuqina Kwemisipha

Kunye nonyamezelo, ukomelela kwezihlunu kukwabalulekile ekujonganeni nemixawuka enzima, kunye nomhlaba ongalinganiyo kunye neminqantsa yeentaba kunye neenduli.

Owona mzimba ucinezelekileyo uya kuba yimilenze yakho kunye nomqolo kunye nezihlunu eziphambili. Ukulungiselela oku, unokwenza imithambo efana ne-step-ups, imiphunga, i-squats, i-push-ups, i-pull-ups, kunye neeplanga eziya kunceda ekuphuculeni ukuma kwakho, kunye nokugcina uzinzo ngelixa uhamba ezintabeni.

• Zama ukuqeqesha ngezixhobo zokwenyani zokuhamba intaba

Xa uhamba, i-backpack elula kunye nezihlangu zokuhamba ziyinxalenye ebalulekileyo. Ke zibandakanye ezi zinto xa usenza inkqubo yakho yokomelela. Layisha ubhaka wakho ngebhotile yamanzi, iimpahla, okanye ezinye iincwadi ukuze ulinganise ubunzima obuphakathi kwe-7 ukuya kwi-10 kg.

Ngale ndlela, uya kuqhelana nobunzima emqolo okanye egxalabeni lakho eliya kuthi kwakhona lizinzise izihlunu zomqolo wakho kunye nemilenze.kwafanayo, izicathulo ezihambayo ezikumgangatho ophezulu kunye ne-cushioning elungileyo kunye nokubamba kubaluleke kakhulu.

Nje ukuba uyifumene into oyifunayo, yinxibe xa uhamba uhambo oluya kunciphisa umngcipheko wamadyunguza kunye nokungonwabi ngelixa uhamba ngeendlela zokuhamba.

• Qala ngokuHamba okuLungiselelayo

Awungekhe ubonise iziphumo zokuphakama kwindlela yakho yokuzilolonga yemihla ngemihla ke kungcono uhambe uhambo olufutshane okanye lweentsuku ezininzi kwiintaba zelizwe lakho.

Ukuba kunokwenzeka, yenza uhambo lwakho oluya kumphakamo ubuncinane we-3000 m ukuze umzimba wakho uqhelane nokunqongophala kweoksijini emoyeni ophezulu ngaloo ndlela unciphisa ithuba le-AMS xa ukwiintaba zokwenyani.

• Dibanisa imithambo yokuphefumla

Xa ulungiselela uhambo oluya kwindawo ephakamileyo, ukufunda iindlela ezifanelekileyo zokuphefumla nako kubalulekile njengoko umoya okwiindawo eziphakamileyo uneoksijini encinane eyenza ukuba umphefumlo ngamnye ungasebenzi kakuhle.

Ke ngoko hlanganisa umthambo wokuphefumla onokuthi uphucule ukusetyenziswa kweoksijini yomzimba wakho. Eyona ndlela isebenzayo iya kuba kukuphefumla kwe-diaphragmatic apho wandisa isisu sakho, uphefumle kakhulu kwaye emva koko ukhuphe umoya kancinci.

Ngokufanayo, iPilates kunye neyoga zinokukunceda ekuphuculeni umthamo wakho wemiphunga kwaye ulungiselele imingeni yeemeko eziphakamileyo.

• Cwangcisa Ukuphumla okwaneleyo

Ukuzilolonga rhoqo akuloncedo kumzimba wakho njengoko ikwafuna ixesha lokuphumla nokulungisa izihlunu emva kokuzilolonga ngamandla. Ke ngoko kuya kufuneka ugxile ekuphumleni okwaneleyo kwaye uphinde ululame kwindlela yakho yesiqhelo yokukhupha umoya.

Qinisekisa ukuba uceba ubuncinane usuku olunye olupheleleyo lokuphumla ngeveki nganye uhlala kude kuyo nayiphi na imisebenzi enzima. Kwakhona, emva kweseshoni nganye yokuzilolonga, ungalibali ukolula kwaye uhlale u-hydrated.

Ukolula kuya kunciphisa ukuxinezeleka kwezihlunu, kuphucule ukuguquguquka, kwaye kuncede ukuthintela ukuqaqamba. Unokuya kwi-sauna, i-massage, okanye ibhafu eshushu ukuze uphile ngokupheleleyo kwizihlunu zakho ezibuhlungu.

• Cwangcisa Ukutya Okufanelekileyo

Njengokulungiselela umzimba, kuya kufuneka ugxile ekugcineni ukutya okunesondlo kwiinyanga ezimbalwa ngaphambi kokuba uhambe uhambo lwakho oluya komeleza impilo yakho kunye nokunceda kwinkqubo yokubuyisela.

Hlanganisa inyama kunye neemveliso zobisi kwiprotheyini, imifuno, imifuno, kunye neenkozo ezipheleleyo ze-carbohydrates kwaye utye ioli yeoli, i-nuts kunye ne-avocados kumafutha anempilo.

Zama kwakhona ukuthatha i-iron eyaneleyo ebalulekileyo ekunikezeni i-oksijini egazini, i-calcium kwimpilo yethambo kunye ne-magnesium ekuthinteleni i-cramps. Musa ukukutyeshela ukungena kwamanzi okwaneleyo kwaye ngexesha lokuzikhandla okukhulu komzimba, uphuze iziselo ze-electrolyte.

• Phucula ukomelela kwakho kwengqondo

Ukuba impilo yomzimba kunye nokutya kubalulekile, ngoko ukomelela kwengqondo kulo naluphi na uhambo lokuhamba lubaluleke kakhulu. Iintaba zidume kakubi ngeemeko ezimbi ezingalindelekanga ezenzekayo nangawuphi na umzuzu njengokuwa kwekhephu elinamandla, umoya, okanye nokuba kude kunye nokuba sedwa.

Ke, ukwakha kunye nokuphucula impilo yengqondo kuya kukunceda ugcine ukuzola kwakho kunye nomoya nakweziphi na iimeko eziphikisanayo. Omnye umthambo osebenzayo wokwakha impilo yakho yengqondo iya kuba ngumthambo wokubonwa.

Zama ukuba nomfanekiso-ngqondweni wakho usezintabeni nakwiiHimalaya, iindlela zazo, amathambeka kunye nomhlaba. Unokwenza ukucamngca ukuze uhlale uzolile ngamaxesha anzima.

Cwangcisa imizuzu embalwa yokucamngca yonke imihla kwigumbi elizolileyo kwaye uphuhlise amandla oxolo kunye nengqondo eyimfuneko kwimpilo yengqondo ngexesha lohambo lweentsuku ezininzi kunye nohambo.