Ukugula Kwendawo Ephakeme

Enye yengozi enkulu ehlotshaniswa nokuvakasha ezindaweni eziphakeme, uhambo, noma uhambo lokuzungeza umhlaba ukugula kwe-altitude okubuye kwaziwe ngokuthi yi-Acute Mountain Sickness/AMS.

Lesi simo sivela lapho imizimba yethu izabalaza ukujwayela izinga elincishisiwe lomoya-mpilo kanye nomfutho womoya ophansi otholakala ezindaweni eziphakeme. Ngokuvamile, izimpawu ziqala ukuvela emahoreni ambalwa ngemva kokufika ezintabeni noma ezindaweni eziphakeme noma ezinkangala noma ngemva kokulala ubusuku bonke.

Ezimweni ezimbi kakhulu noma ezingelapheki, ukugula kwe-altitude kungaholela ekuvuzeni koketshezi emithanjeni yegazi okungadala ukunqwabelana kwalolu ketshezi emaphashini nasebuchosheni okwaziwa ngokuthi yi-pulmonary and cerebral edema, ngokulandelana.

Ngokuvamile, ukugula kwe-altitude akuvamile ngaphansi kwama-2500 m futhi cishe u-75% wabahambi abangajwayelekile ku-3,000 m nangaphezulu baqala ukuzwa imiphumela yako.

Ingozi iyanda kakhulu ngokukhuphuka okusheshayo okusheshayo. Akubona abaqwali bezintaba kuphela kodwa nabavakashi abavamile nabahamba ngezinyawo abahlala ezindaweni eziphansi abafika emadolobheni aphakeme noma emadolobhaneni afana neLhasa eTibet, iLukla eNepal, noma iParo eBhutan nabo bangangenwa ukugula kokuphakama kolwandle.

Ngokuvamile i-acute mountain sickness (AMS) iba kukuphi ukuphakama?

Ngokuvamile, abantu abaningi baqala ukuqaphela ukwenzeka kwe-AMS cishe ku-2500 m. Kodwa-ke, kungahluka kuye ngokuthi ujwayelana kanjani, impilo yakho iyonke, kanye nezici zakho ezithile zobungozi.

Njengoba wonke umuntu esabela ngendlela ehlukile, kunzima ukusho ngokuqondile ukuthi i-AMS iqala ukuvela kukuphi ukuphakama. Abanye bangase baqale ukuzwa imiphumela yayo ngamamitha angu-2000.

Izingozi Ezibangelwa Ukugula Kwe-Altitude

Nakuba singeke sasho ngokuqondile ukuthi ubani ogula kakhulu ngenxa yokugula kwe-altitude kodwa abantu abasengozini enkulu yokugula yilabo:

• Hlala endaweni ephakeme kakhulu noma ezingeni lolwandle
• Yiba nomlando wokuhlushwa yi-AMS
• khuphukela endaweni ephakeme ngokushesha kakhulu
• Yiba nezimo ezivele zikhona ngaphambili zamaphaphu, isimiso sezinzwa, inhliziyo, nezinso
• Uhlushwa i-anemia, isifo se-chronic obstructive pulmonary, kanye nabesifazane abakhulelwe

Izimpawu ezijwayelekile kakhulu ze-AMS

Imvamisa, izimpawu ze-AMS ziqala ukuvela kungakapheli amahora ama-5 kuye kwangama-24 ngemuva kokufika endaweni ephakeme engaphezu kwama-2500 m ezingase zivele kanje:

• Umuzwa wokungakhululeki usuwonke
• Ukukhathala okukhulu
• Unciphise iphango
• Ukuphathwa yikhanda
• Imizwa yesiyezi kanye ne-vertigo
• Ukuphefumula kanzima
• Ukuphazamiseka kokulala
• Ukwandisa izinga lenhliziyo

Sicela uqaphele ukuthi ungase uzwe lokhu kuphatheka kabi kakhulu ebusuku futhi kushube nakakhulu uma uphakama. Ekuphakameni okusesilinganisweni okungama-2500 kuya ku-3000 m, kuzovela izimpawu ezincane kuphela ezifana nenkinga yokulala, ukuphelelwa ukudla, ukuphelelwa umoya nokukhathala okunyamalala ngokushesha phakathi namahora ambalwa kuya osukwini.

Ingabe I-Altitude Sickness Iyingozi?

Isifo se-altitude uma sibonwa ngesikhathi futhi selashwa singadala ukungaphatheki kahle okuncane. Kodwa-ke, uma ishiywe inganakwa, futhi iqhubeka nokukhuphuka ngokushesha, khona-ke i-AMS ingaholela ezimweni ezimbi kakhulu ezingase zibulale ngezinye izikhathi ezifana nalezi:

I-HAPE (High Altitude Pulmonary Edema)

Iqoqo loketshezi emaphashini elenzeka ngenxa yesimo somoya esiphansi ezindaweni eziphakeme. Kungaba yingozi empilweni uma kungelashwa futhi kungabonakala ngezimpawu ezilandelayo:

• Ukushintsha umbala oluhlaza kwezindebe, izinzipho, izandla, izinyawo, nesikhumba okubizwa ngokuthi iCyanosis
• Ukuphefumula kanzima ngisho nalapho uphumule
• Umuzwa wokucinana esifubeni
• Ukukhwehlela okungapheli nesikhwehlela esinegazi
• Ukukhathala nobuthakathaka obukhulu

I-HACE (High Altitude Cerebral Edema)

Ukuvuvukala kobuchopho okwenzeka ngenxa yokutholakala okuncane komoyampilo okuvamile ezindaweni eziphakeme. Izimpawu zayo zihlanganisa:

• Ukuphathwa yikhanda
• Ukungabi namandla
• Umuzwa ojwayelekile wokungaphatheki kahle
• Ukulahlekelwa kokuxhumana
• Ukudideka kanye nezimpawu zengqondo
• ukusangana

Zombili lezi zimo zingelashwa ngokudluliselwa ngokushesha endaweni ephakeme ephansi, ukuphathwa komoyampilo, kanye nokulaliswa esibhedlela.

Ukuvinjelwa kwe-AMS

Uma ufisa ukuba nolwazi olujabulisayo phakathi nohambo lwakho nokuvakasha kwakho, kufanele uthathe izinyathelo ezanele zokuvimbela ukwenzeka kwe-AMS okungenziwa ngalezi zindlela ezilandelayo:

• Yenyuka kancane kancane ngemva kwamamitha angu-2500 ezinsukwini ezimbalwa ugcine ijubane elincane kulo lonke uhambo
• Landela umthetho wokukhwela phezulu nokulala phansi
• Ukulandela ishejuli yokujwayela njengoba kuhleliwe ohlelweni lokuhamba futhi ungazibi uhambo nokuhamba ngezinyawo okujwayelayo
• Phumula ngokwanele, ikakhulukazi ebusuku
• Ukuhlala unamanzi amaningi
• Ukugwema ukubhema notshwala
• Ayikho imisebenzi enzima
• Ukudla okulula okucebile ngama-carbohydrate namafutha aphansi

Ukwelashwa kwe-Altitude Sickness

Uma izimpawu ze-AMS zibonakala, kufanele ziphathwe ngalezi zindlela ezilandelayo:

• Misa umqansa uthathe ikhefu, uphumule lapho ukhona
• Ungaqhubeki nohambo usuku olu-1 kuya kwezi-2 bese ulinda ukuthi izimpawu zinyamalale
• Thatha umuthi wekhanda
• Khulisa amanzi noma uketshezi oludlayo, dla itiye le-ginger lemon honey, bese wengeza ugalikhi ekudleni kwakho
• Ungawenzi umsebenzi womzimba futhi ubeke ukuphumula kuqala
• Uma kungekho ntuthuko, yehlela endaweni ephakeme ephansi okungenani ngamamitha angama-500
• Amalungu eqembu aqaphe futhi anake isimo selungu eliphethwe i-AMS

Umuthi ozosetshenziswa e-Altitude Sickness

Umuthi osebenza kahle kakhulu we-AMS i-Diamox (acetazolamide) okuyisidakamizwa esikhipha isisu futhi esitholakala kalula e-Kathmandu. Kodwa siphakamisa ukuthi uthintane futhi uwuthathe kuphela ngemva kokunikezwa ngudokotela njengoba lo muthi uphikisana nezimo ezimbalwa zezempilo futhi ungase ubangele nemiphumela engemihle embalwa efana nale:

• I-nausea nokuhlanza
• bekhanda
• Uhudo
• Umswakama
• Umuzwa wokubamba

I-Diamox ingathathwa usuku olulodwa noma ezimbili ngaphambi kokuqala kohambo noma ukukhuphukela endaweni ephakeme. Sicela ukhumbule, umuthi wokukhipha isisu ngakho udinga ukuphuza amanzi amaningi ngangokunokwenzeka futhi uchame njalo.

Kunezinganekwane ezithi i-Diamox ivele ifihle izimpawu ze-AMS okungelona iqiniso. Eqinisweni, umuthi usiza ngempela ukuzijwayeza ngokushesha emoyeni ophakeme.

Ezempilo nokuPhepha

Noma yiluphi uhambo oluya eNepal, eBhutan, noma eTibet ludinga impilo eyanele, nesimo somzimba esizokusiza ukuthi ujabulele uhambo lwakho ngaphandle kwezingozi.

Kungakhathaliseki ukuthi hlobo luni noma izinga lobunzima bohambo, uzobhekana nezinga elithile lokuhamba okuwumsebenzi womzimba okumelwe ubhekane nokulungiswa okulungile okudingekayo kubo bonke - oqalayo ukuya kumhambi onolwazi.

Nakhu okunye ukuzivocavoca umzimba nemisebenzi yakho ezokusiza ukuthi uhlale ufanelekile futhi uthathe noma iluphi uhambo oluthandayo:

• Ukuthuthukisa Ukukhuthazela Kwenhliziyo Ngokuzivocavoca kwe-aerobic

Ukukhuthazela kwenhliziyo kubaluleke kakhulu kunoma yiluphi uhambo lokuhamba ngezinyawo kungaba eNepal, eBhutan, noma eTibet. Uma impilo yakho yenhliziyo iyinhle, ungakwazi ukubekezelela amahora ambalwa wokuhamba izinsuku eziningi ngaphandle kobunzima.

Ukuze uthuthukise impilo yenhliziyo yakho, kufanele ugxile ezindleleni ze-aerobic njengokugwedla, ukubhukuda, ukugibela ibhayisikili, nokuhamba okubeka izimfuno ezinkulu emaphashini nasenhliziyoni yakho.

Hlela le misebenzi kathathu ngesonto imizuzu engama-45 kuya ehoreni. Qala kancane kancane futhi kancane kancane uthuthukise ukuqina. Uma ikhona, ungase futhi ufake imizila yezintaba lapho ungagijima khona noma uhambe ngezinyawo ezilingisa isimo sohambo oluphezulu.

Kufanele futhi ukhethe ukuhamba njalo nge-lightweight esikhwameni ukuze umzimba wakho ukwazi ukujwayela ukuhamba okude nomthwalo emhlane wakho.

• Yakha Amandla Emisipha

Kanye nokukhuthazela, amandla emisipha nawo abalulekile ekubhekaneni nezindawo ezimazombezombe nezingalingani kanye nemiqansa yezintaba namagquma.

Umsipha ocindezelwe kakhulu kuzoba yimilenze yakho kanye nemisipha yangemuva neyomgogodla. Ukuze ulungiselele lokhu, ungenza izivivinyo ezifana nama-step-ups, amaphaphu, ama-squats, ama-push-ups, ama-pull-ups, namapulangwe azosiza ekuthuthukiseni ukuma kwakho, nokugcina uzinzile ngenkathi uhamba ezintabeni.

• Zama ukuqeqesha ngemishini yangempela yokuhamba izintaba

Uma uhamba ngezinyawo, ubhaka olula nezicathulo zokuhamba izintaba kuyisici esibalulekile. Ngakho-ke hlanganisa lokhu lapho wenza isimiso sakho sokufaneleka. Layisha ubhaka wakho ngebhodlela lamanzi, izingubo, noma ezinye izincwadi ukuze ukale u-7-10 kg.

Ngale ndlela, uzojwayela isisindo emhlane wakho noma ehlombe lakho elizophinde lizinzise imisipha yomhlane wakho nemilenze.ngokufanayo, izicathulo ezihambayo zekhwalithi ephezulu nge-cushioning enhle nokubamba nakho kubaluleke kakhulu.

Uma usutholile okudingayo, yigqoke lapho uyohamba ngezinyawo okuzonciphisa ingozi yamabhamuza nokungakhululeki ngenkathi empeleni uhamba ezindleleni zokuqwala izintaba.

• Qala ngohambo Lokulungiselela

Awukwazi ukubukisa ngemiphumela yokuphakama kokuphakama ohlelweni lwakho lwansuku zonke lokujima ngakho-ke kuhle kakhulu ukuthi uhambe uhambo olufushane noma oluningi lwezinsuku ezintabeni zezwe lakini.

Uma kungenzeka, yenza uhambo lwakho lokuya endaweni ephakeme okungenani engu-3000 m ukuze umzimba wakho ukwazi ukujwayela ukuntuleka komoya-mpilo emoyeni ophezulu ngaleyo ndlela unciphise ithuba le-AMS uma usezintabeni zangempela.

• Hlanganisa Ukuzivocavoca Ukuphefumula

Lapho ulungiselela uhambo oluya endaweni ephakeme, ukufunda izindlela zokuphefumula ezifanele nakho kubalulekile njengoba umoya osendaweni ephakeme unomoya-mpilo omncane owenza umoya ngamunye ungasebenzi kahle.

Ngakho-ke hlanganisa izivivinyo zokuphefumula futhi ezingathuthukisa ukusetshenziswa komoyampilo emzimbeni wakho. Indlela ephumelela kakhulu kuzoba ukuphefumula kwe-diaphragmatic lapho unweba khona isisu sakho, uphefumule kakhulu bese ukhipha umoya kancane.

Ngokufanayo, i-Pilates ne-yoga nazo zingasiza ekuthuthukiseni umthamo wamaphaphu akho futhi zikulungiselele izinselele zezimo zokuphakama okuphezulu.

• Hlela Ukuphumula Okwanele

Ukuzivivinya njalo akuzuzisi umzimba wakho njengoba kudinga isikhathi sokuphumula nokulungisa imisipha ngemva kokusebenza kanzima. Ngakho-ke kufanele futhi ugxile ekuphumuleni okwanele futhi ululame endleleni yakho evamile yokukhipha umoya.

Qiniseka ukuthi uhlela okungenani usuku olulodwa olugcwele lokuphumula isonto ngalinye uqhelelane nanoma yimiphi imisebenzi esindayo. Futhi, ngemuva kweseshini ngayinye yokuzivocavoca, ungakhohlwa ukwelula futhi uhlale u-hydrated.

Ukwelula kuzonciphisa ukungezwani kwemisipha, kuthuthukise ukuguquguquka, futhi kusize ekuvimbeleni ubuhlungu. Ungaya ku-sauna, ukubhucungwa umzimba, noma ukugeza okushisayo ukuze ululame ngokuphelele imisipha yakho ebuhlungu.

• Hlela Ukudla Okulinganiselayo

Njengokulungiselela ngokomzimba, kufanele futhi ugxile ekugcineni ukudla okulinganiselayo ezinyangeni ezimbalwa ngaphambi kokuthatha uhambo lwakho oluzoqinisa impilo yakho nokusiza enqubweni yokululama.

Hlanganisa inyama nemikhiqizo yobisi ukuze uthole amaprotheni, imifino, okusanhlamvu, okusanhlamvu okuphelele ukuze uthole ama-carbohydrate futhi udle amafutha omnqumo, amantongomane kanye nokwatapheya ukuze uthole amafutha anempilo.

Zama futhi ukuthatha i-iron eyanele ebalulekile ekunikezeni umoya-mpilo egazini, i-calcium empilweni yamathambo kanye ne-magnesium yokuvimbela amajaqamba. Ungakunaki ukuphuza amanzi anele futhi ngesikhathi sokuzikhandla okukhulu ngokomzimba, uphuze iziphuzo ze-electrolyte.

• Thuthukisa Ukusimama Kwakho Kwengqondo

Uma impilo engokomzimba nokudla kubalulekile, khona-ke ukuqina kwengqondo kunoma yiluphi uhambo lokuhamba ngezinyawo kubaluleke kakhulu. Izintaba zidume kabi ngezimo ezimbi ezingalindelekile ezenzeka noma nini njengokukhithika okunamandla, umoya, noma umuzwa wokuba kude nokuba sodwa.

Ngakho-ke, ukwakha nokuthuthukisa impilo yengqondo kuzokusiza ukuthi ugcine ukuzola nomoya wakho ngisho nakunoma yiziphi izimo ezingqubuzanayo. Esinye sezivivinyo ezisebenzayo zokwakha impilo yakho yengqondo kuzoba ukuvivinya umzimba ngeso lengqondo.

Zama ukuzibona usezintabeni nasezintabeni ze-Himalaya, imizila yazo, imithambeka kanye nezwe. Ungenza nokuzindla ukuze uhlale uzolile ngezikhathi ezinzima.

Hlela imizuzu embalwa yokuzindla nsuku zonke ekamelweni elithulile futhi uthuthukise ikhono lokuthula nengqondo elidingekayo ukuze ube nempilo yengqondo phakathi nohambo nohambo lwezinsuku eziningi.