Kukhala ndi moyo wathanzi

Makhalidwe abwino akhoza kukupatsani mwayi wopewa matenda ndikusintha moyo wanu. Njira zotsatirazi zikuthandizani kuti mukhale bwino ndikukhala bwino.

• Chitani masewera olimbitsa thupi pafupipafupi ndikuwongolera kulemera kwanu.
• Osasuta.
• Musamwe mowa wambiri. Pewani mowa kwathunthu ngati muli ndi mbiri ya uchidakwa.
• Gwiritsani ntchito mankhwala omwe akukuthandizani monga momwe akuwuzira.
• Idyani chakudya choyenera komanso chopatsa thanzi.
• Samalirani mano anu.
• Sinthani kuthamanga kwa magazi.
• Tsatirani njira zabwino zachitetezo.

ZOCHITA

Kuchita masewera olimbitsa thupi ndichinthu chofunikira kwambiri kuti munthu akhale wathanzi. Kuchita masewera olimbitsa thupi kumalimbitsa mafupa, mtima, ndi mapapo, kulira kwa minofu, kumalimbitsa thanzi, kumachepetsa kukhumudwa, komanso kumakuthandizani kugona bwino.

Lankhulani ndi omwe amakupatsani mankhwala musanayambe pulogalamu yochita masewera olimbitsa thupi ngati muli ndi matenda monga kunenepa kwambiri, kuthamanga kwa magazi, kapena matenda ashuga. Izi zitha kuthandiza kuti masewera olimbitsa thupi azikhala otetezeka komanso kuti mupindule nawo kwambiri.

KUSUTA

Kusuta ndudu ndi komwe kumapha anthu ambiri ku United States. Munthu m'modzi mwa anthu asanu aliwonse amafa chaka chilichonse chifukwa cha kusuta.

Kuwonjezeka kwa utsi wa ndudu kumatha kuyambitsa khansa yam'mapapo mwa osuta. Utsi wosuta fodya umagwirizananso ndi matenda a mtima.

Sikuchedwa kwambiri kusiya kusuta. Lankhulani ndi omwe amakupatsani kapena namwino za mankhwala ndi mapulogalamu omwe angakuthandizeni kusiya.

KUGWIRITSA NTCHITO KWA MOWA

Kumwa mowa kumasintha ntchito zambiri zamaubongo. Maganizo, kulingalira, ndi chiweruzo zimayamba kukhudzidwa. Kumwa mopitilira muyeso kumakhudza kuyendetsa kwamagalimoto, kuyambitsa mawu osalankhula, kusintha pang'ono, komanso kusachita bwino. Kukhala ndi mafuta ochulukirapo m'thupi ndikumwa mopanda kanthu kumathandizira kuti mowa ufulumire.

Kuledzera kumatha kubweretsa matenda monga:

• Matenda a chiwindi ndi kapamba
• Khansa ndi matenda ena am'mimba ndi m'mimba
• Kuwonongeka kwa minofu ya mtima
• Kuwonongeka kwa ubongo
• Musamamwe mowa muli ndi pakati. Mowa umatha kuvulaza mwana wosabadwa ndikupangitsa matenda amwana wosabadwa.

Makolo ayenera kukambirana ndi ana awo za kuopsa kwa mowa. Lankhulani ndi omwe amakupatsani ngati inu kapena wina wapafupi ndi inu muli ndi vuto la mowa. Anthu ambiri omwe miyoyo yawo yakhudzidwa ndi mowa amapeza phindu chifukwa chotenga nawo mbali pagulu lothandizira kumwa mowa.

KUGWIRITSA NTCHITO MAGUGU NDI KUGWIRITSA NTCHITO MADYA

Mankhwala osokoneza bongo komanso mankhwala amakhudza anthu m'njira zosiyanasiyana. Nthawi zonse muuzeni omwe akukuthandizani zamankhwala onse omwe mukumwa. Izi zimaphatikizapo mankhwala ndi mavitamini.

• Kuyanjana kwa mankhwala osokoneza bongo kumatha kukhala koopsa.
• Achikulire ayenera kusamala kwambiri ndi momwe angamayankhulire akamamwa mankhwala ambiri.
• Onse omwe akukuthandizani ayenera kudziwa mankhwala onse omwe mukumwa. Tengani mndandandawu mukamapita kokapimidwa ndi kukalandira chithandizo.
• Pewani kumwa mowa mukamamwa mankhwala. Izi zitha kuyambitsa mavuto akulu. Kuphatikiza kwa zakumwa zoledzeretsa kapena zotonthoza kapena zakumwa zowawa zitha kupha.

Amayi oyembekezera sayenera kumwa mankhwala kapena mankhwala osalankhula ndi omwe akupereka chithandizo. Izi zimaphatikizapo mankhwala ogulitsira. Mwana wosabadwa amamva chisoni kwambiri ndi mankhwala osokoneza bongo m'miyezi itatu yoyambirira. Uzani wothandizira wanu ngati mwakhala mukumwa mankhwala aliwonse musanakhale ndi pakati.

Nthawi zonse tengani mankhwala monga adanenera. Kumwa mankhwala aliwonse munjira ina osati yokhazikitsidwa ndi kumwa kapena kumwa kwambiri kungayambitse mavuto azaumoyo. Amaonedwa kuti ndi osokoneza bongo. Kugwiritsa ntchito mankhwala osokoneza bongo sikumangobwera chifukwa cha mankhwala osokoneza bongo "mumsewu".

Mankhwala ovomerezeka monga laxatives, othetsa ululu, opopera m'mphuno, mapiritsi azakudya, ndi mankhwala a chifuwa amathanso kugwiritsidwa ntchito molakwika.

Kuledzera kumatanthauza kupitiliza kugwiritsa ntchito chinthu ngakhale mukukumana ndi mavuto okhudzana ndi kagwiritsidwe ntchito. Kungosowa mankhwala (monga mankhwala opha ululu kapena opanikizika) ndikumamwa monga mwalamulidwa sikumakhala chizolowezi.

KULIMBIKITSA MANTHA

Kupsinjika ndikwachilendo. Itha kukhala yolimbikitsira komanso yothandiza nthawi zina. Koma kupanikizika kwambiri kumatha kuyambitsa mavuto azaumoyo monga kuvuta kugona, kukhumudwa m'mimba, nkhawa, komanso kusintha kwa malingaliro.

• Phunzirani kuzindikira zomwe zingayambitse nkhawa pamoyo wanu.
• Simungapewe kupsinjika konse koma kudziwa komwe kumachokera kungakuthandizeni kuti mukhale olamulira.
• Mukamadzilamulira kwambiri pamoyo wanu, sipadzakhalanso mavuto ena pamoyo wanu.

Kunenepa Kwambiri

Kunenepa kwambiri ndi vuto lalikulu lathanzi. Mafuta owonjezera amthupi amatha kugwira ntchito mopitirira muyeso pamtima, mafupa, ndi minofu. Ikhozanso kuwonjezera chiopsezo chanu chokhala ndi kuthamanga kwa magazi, kupwetekedwa mtima, mitsempha ya varicose, khansa ya m'mawere, ndi matenda a ndulu.

Kunenepa kwambiri kumatha kubwera chifukwa chodya mopitirira muyeso komanso kudya zakudya zopanda thanzi. Kusachita masewera olimbitsa thupi kumathandizanso. Mbiri ya banja itha kukhala pachiwopsezo kwa anthu ena nawonso.

Zakudya

Kukhala ndi chakudya chamagulu ndikofunikira kuti mukhale ndi thanzi labwino.

• Sankhani zakudya zomwe zilibe mafuta ambiri komanso mafuta ochepa, komanso mafuta ochepa.
• Chepetsani kudya shuga, mchere (sodium), ndi mowa.
• Idyani mitsempha yambiri, yomwe imapezeka mu zipatso, ndiwo zamasamba, nyemba, zokolola zonse, ndi mtedza.

NKHOSA YA NKHOSA

Kusamalira mano kumatha kukuthandizani kuti mano anu ndi nkhama zanu zizikhala ndi thanzi labwino. Ndikofunika kuti ana ayambe zizolowezi zabwino zamano akadali aang'ono. Zaukhondo woyenera wa mano:

• Sambani mano kawiri patsiku ndikuwombera kamodzi patsiku.
• Gwiritsani mankhwala otsukira mano.
• Pezani nthawi zonse kuyezetsa mano.
• Chepetsani kudya shuga.
• Gwiritsani mswachi wokhala ndi zomangira zofewa. Sinthanitsani wamsuwachi wanu pakamenyedwa.
• Uzani dokotala wanu wamano kuti akuwonetseni njira zoyenera zotsukira ndi kutsuka.

Zizolowezi zathanzi

• Muzichita masewera olimbitsa thupi kwa mphindi 30 patsiku
• Chitani masewera olimbitsa thupi ndi anzanu
• Kuchita masewera olimbitsa thupi - chida champhamvu

Ridker PM, Libby P, Kulipira JE. Zizindikiro zowopsa komanso kupewa koyambirira kwamatenda amtima. Mu: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, olemba. Matenda a Mtima a Braunwald: Buku Lophunzitsira la Mankhwala Amtima. 11th ed. Philadelphia, PA: Elsevier; 2019: mutu 45.

Tsamba la US Preventive Services Task Force. Mawu omaliza omaliza: kutaya mano kwa ana kuyambira pakubadwa mpaka zaka 5: kuwunika. www.uspreventiveservicestaskforce.org/Page/Document/RecommendationStatementFinal/cental-caries-in-children-from-birth-through-age-5-years-screening. Idasinthidwa mu Meyi 2019. Idapezeka pa Julayi 11, 2019.

Tsamba la US Preventive Services Task Force. Mawu omaliza omaliza: kugwiritsa ntchito mankhwala osokoneza bongo, zosavomerezeka: kuwunika. www.uspreventiveservicestaskforce.org/Page/Document/RecommendationStatementFinal/drug-use-illicit-screening. Idasinthidwa mu February 2014. Idapezeka pa Julayi 11, 2019.

Tsamba la US Preventive Services Task Force. Mawu omaliza omaliza: zakudya zopatsa thanzi komanso zolimbitsa thupi popewa matenda amtima mwa akulu omwe ali ndi ziwopsezo zamtima: upangiri wamakhalidwe. www.uspreventiveservicicaskaskask.org/Page/Document/RecommendationStatementFinal/healthy-diet-and-physical-activity-counselling-adults-with-high-risk-of-cvd. Idasinthidwa Disembala 2016. Idapezeka pa Julayi 11, 2019.

Tsamba la US Preventive Services Task Force. Mawu omaliza omaliza: kusiya kusuta fodya mwa akulu, kuphatikiza amayi apakati: machitidwe ndi machitidwe a mankhwala. www.uspreventiveservicicaskaskask.org/Page/Document/RecommendationStatementFinal/tobacco-use-in-adult-and-pregnant-women-counselling-and-interventions1. Idasinthidwa mu Meyi 2019. Idapezeka pa Julayi 11, 2019.

Tsamba la US Preventive Services Task Force. Kugwiritsa ntchito mowa mopitirira muyeso kwa achinyamata ndi achikulire: kuwunikira komanso upangiri pakakhalidwe. www.uspreventiveservicicestaskforce.org/Page/Document/RecommendationStatementFinal/unhealthy-alcohol-use-in-adolescents-and-adult-screening-and-behavioral-counselling-interventions. Idasinthidwa mu Meyi 2019. Idapezeka pa Julayi 11, 2019.