Njira zodzitetezera kuumoyo

Akuluakulu onse amayenera kukaonana ndi omwe amawasamalira nthawi ndi nthawi, ngakhale atakhala athanzi. Cholinga cha maulendo awa ndi:

• Chophimba cha matenda, monga kuthamanga kwa magazi ndi matenda ashuga
• Yang'anani zoopsa zamtsogolo zamatenda, monga cholesterol yambiri ndi kunenepa kwambiri
• Kambiranani zakumwa zoledzeretsa ndi zakumwa zoledzeretsa ndi malangizo a momwe mungasiyire kusuta
• Limbikitsani moyo wathanzi, monga kudya moyenera ndi kuchita masewera olimbitsa thupi
• Sinthani katemera
• Pitirizani kukhala paubwenzi ndi omwe amakupatsani mwayi wodwala
• Kambiranani za mankhwala kapena zowonjezera zomwe mumamwa

CHIFUKWA CHIYANI KUSANGALIRA KWA MOYO NDI KOFUNIKA?

Ngakhale mukumva bwino, muyenera kumaonana ndi omwe amakupatsani maulendowa nthawi zonse. Maulendowa atha kukuthandizani kupewa mavuto mtsogolo. Mwachitsanzo, njira yokhayo yodziwira ngati muli ndi vuto la kuthamanga magazi ndi kukayezetsa pafupipafupi. Shuga wamagazi ambiri komanso kuchuluka kwama cholesterol ambiri sangakhale ndi zizindikilo kumayambiriro. Kuyesa magazi kosavuta kumatha kuwona izi.

Pansipa pali mayeso omwe angachitike kapena kukonzekera:

• Kuthamanga kwa magazi
• Shuga wamagazi
• Cholesterol (magazi)
• Kuyesedwa kwa khansa ya m'matumbo
• Kuwonetsa kukhumudwa
• Kuyesedwa kwa chibadwa kwa khansa ya m'mawere kapena khansa ya m'mimba mwa amayi ena
• Kuyezetsa HIV
• Mammogram
• Kuwunika kwa kufooka kwa mafupa
• Pap kupaka
• Kuyesedwa kwa chlamydia, chinzonono, chindoko, ndi matenda ena opatsirana pogonana

Wothandizira anu akhoza kukulangizani kangati momwe mungafunire kukonzekera ulendo.

Gawo lina la thanzi ndikudzindikira kuzindikira kusintha kwa thupi lanu komwe sikungakhale kwachilendo. Izi ndizotheka kuti mutha kuwona omwe akukuthandizani nthawi yomweyo. Zosintha zingaphatikizepo:

• Bulu paliponse pathupi lanu
• Kuchepetsa thupi osayesa
• Malungo osatha
• Chifuwa chomwe sichitha
• Kupweteka kwa thupi ndi zowawa zomwe sizimatha
• Zosintha kapena magazi m'mipando yanu
• Khungu limasintha kapena zilonda zomwe sizimatha kapena kuwonjezeka
• Zosintha zina kapena zizindikilo zatsopano kapena zosatha

ZIMENE MUNGACHITE KUTI MUZIKHALITSA MOYO WABWINO

Kuphatikiza pakuwona omwe amakupatsani maulendowa nthawi zonse, pali zinthu zomwe mungachite kuti mukhale athanzi ndikuthandizira kuchepetsa chiopsezo cha matenda. Ngati muli ndi thanzi labwino, kuchita izi kungakuthandizeni kuthana ndi vutoli.

• Osasuta kapena kugwiritsa ntchito fodya.
• Chitani masewera olimbitsa thupi osachepera mphindi 150 pasabata (maola awiri ndi mphindi 30).
• Idyani zakudya zopatsa thanzi ndi zipatso ndi ndiwo zamasamba zambiri, tirigu wathunthu, mapuloteni owonda, komanso mkaka wopanda mafuta ambiri.
• Ngati mumamwa mowa, imwani pang'ono (osapitirira zakumwa ziwiri patsiku kwa amuna komanso osamwa kamodzi pa tsiku kwa akazi).
• Pitirizani kulemera bwino.
• Nthawi zonse gwiritsani malamba, ndipo gwiritsani ntchito mipando yamagalimoto ngati muli ndi ana.
• Musagwiritse ntchito mankhwala osokoneza bongo.
• Chitani zogonana motetezeka.

• Kuchita masewera olimbitsa thupi - mankhwala othandizira

Atkins D, Barton M. Kuyesedwa kwanthawi zonse. Mu: Goldman L, Schafer AI, olemba. Mankhwala a Goldman-Cecil. Wolemba 25. Philadelphia, PA: Elsevier Saunders; 2016: chap 15.

Tsamba la American Academy of Physicians. Zomwe mungachite kuti mukhale ndi thanzi labwino. www.familydoctor.org/what-you-can-do-to-maintain-your-health. Idasinthidwa pa Marichi, 27, 2017. Idapezeka pa Marichi 25, 2019.

Campos-Outcalt D. Thandizo lodzitchinjiriza. Rakel RE, Rakel DP, okonza. Buku Lophunzitsira La Banja. 9th ed. Philadelphia, PA: Elsevier Saunders; 2016: mutu 7.