Kuwona zaumoyo kwa amuna azaka zapakati pa 18 mpaka 39

Muyenera kupita kwa omwe amakuthandizani azaumoyo pafupipafupi, ngakhale mutakhala athanzi. Cholinga cha maulendo awa ndi:

• Sewero lazokhudza zamankhwala
• Unikani ziwopsezo zanu zamtsogolo zamankhwala
• Limbikitsani moyo wathanzi
• Sinthani katemera
• Kukuthandizani kuti mudziwane ndi omwe amakupatsani mwayi wodwala

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 mthupi mwina sizingakhale ndi zizindikilo kumayambiliro. Kuyesa magazi kosavuta kumatha kuwunika izi.

Pali nthawi zina zomwe muyenera kuwona omwe amakupatsani. Pansipa pali malangizo owunikira azaka zapakati pa 18 ndi 39.

KUSINTHA KWA MWAZI

• Onetsetsani kuti magazi anu ayang'ane kamodzi zaka ziwiri zilizonse. Ngati nambala yayikulu (systolic number) ikuchokera 120 mpaka 139, kapena nambala yapansi (diastolic number) ikuchokera 80 mpaka 89 mm Hg, muyenera kuyiyang'ana chaka chilichonse.
• Ngati nambala yayikulu ndi 130 kapena kupitilira apo kapena nambala yapansi ndi 80 kapena kupitilira apo, konzani nthawi yokumana ndi omwe akukuthandizani kuti muphunzire momwe mungachepetse kuthamanga kwa magazi.
• Ngati muli ndi matenda a shuga, matenda a mtima, mavuto a impso, kapena mavuto ena, mungafunike kuyezetsa magazi anu pafupipafupi, komabe kamodzi pachaka.
• Onetsetsani kuyezetsa magazi m'dera lanu kapena kuntchito.Funsani omwe akukuthandizani ngati mungayime kuti mupimidwe magazi anu.

KUYANG'ANIRA KWA CHOLESTEROL NDI MTIMA KUDZITETEZA

• Mibadwo yoyambira yoyeserera kuwunika kwa cholesterol ndi zaka 35 kwa amuna omwe alibe zoopsa zomwe zimayambitsa matenda amtima komanso zaka 20 za amuna omwe ali ndi ziwopsezo zomwe zimayambitsa matenda amtima.
• Amuna omwe ali ndi mafuta abwinobwino safunika kuti ayesedwe zaka 5.
• Bwerezerani kuyesa posachedwa ngati pakufunika kusintha ngati moyo wanu (kuphatikizapo kunenepa ndi zakudya).
• Ngati muli ndi matenda ashuga, matenda amtima, mavuto a impso, kapena zovuta zina, mungafunike kuyang'aniridwa pafupipafupi.

KUKHALA KWA ASUKU

• Ngati kuthamanga kwa magazi kwanu kuli 130 / 80mm Hg kapena kupitilira apo, omwe amakupatsirani akhoza kuyesa kuchuluka kwa shuga m'magazi anu ngati ali ndi matenda ashuga.
• Ngati muli ndi index ya thupi yochulukirapo kuposa 25 ndipo muli ndi zoopsa zina za matenda ashuga, muyenera kuyesedwa. Kukhala ndi BMI yoposa 25 kumatanthauza kuti ndiwe wonenepa kwambiri. Anthu aku Asia aku America ayenera kuwunikidwa ngati BMI yawo ili yayikulu kuposa 23.
• Ngati muli ndi zifukwa zina zoopsa za matenda ashuga, monga digiri yoyamba yokhudzana ndi matenda ashuga kapena mbiri yamatenda amtima, omwe amakupatsani mwayiwu angakuwonetseni matenda a shuga.

KUYESA KWA MANO

• Pitani kwa dotolo wamano kamodzi kapena kawiri chaka chilichonse kukayezetsa ndi kuyeretsa. Dokotala wanu wa mano adzawunika ngati mukufunikira kuyendera pafupipafupi.

Mayeso a Diso

• Ngati mukukumana ndi mavuto owonetsetsa, pitani mukayezetse maso zaka ziwiri zilizonse, kapena pafupipafupi ngati omwe akukulangizani akukulangizani.
• Yesani kuyezetsa maso chaka chilichonse ngati mukudwala matenda ashuga.

MAJOMBO

• Muyenera kulandira chimfine chaka chilichonse.
• Pakadutsa zaka 19, muyenera kukhala ndi katemera wa tetanus-diphtheria ndi acellular pertussis (Tdap) kamodzi ngati gawo la katemera wanu wa tetanus-diphtheria ngati simunalandire ngati wachinyamata. Muyenera kukhala ndi chilimbikitso cha tetanus-diphtheria zaka khumi zilizonse.
• Muyenera kulandira mitundu iwiri ya katemera wa varicella ngati simunakhale ndi katemera kapena katemera wa varicella.
• Muyenera kulandira katemera wa chikuku, mumps, ndi rubella (MMR) kamodzi kapena kawiri ngati mulibe matendawa. Dokotala wanu akhoza kukuwuzani ngati mulibe chitetezo chamthupi.
• Wopezayo angakulimbikitseni katemera wina ngati muli ndi matenda ena, monga matenda ashuga.

Funsani omwe amakupatsani za katemera wa papilloma virus (HPV) ngati muli ndi zaka 19 mpaka 26 ndipo muli:

• Sanalandire katemera wa HPV m'mbuyomu
• Simunamalize katemera wathunthu (muyenera kupeza nawo kuwombera uku)

KUDZIWA KWAMBIRI KWA MATENDA

• Akuluakulu onse azaka zapakati pa 18 ndi 79 ayenera kuyezetsa magazi kamodzi.
  
• Wopereka chithandizo adzakuuzani momwe mungapewere matenda opatsirana kudzera mukugonana. Izi zimatchedwa matenda opatsirana pogonana.
  
• Kutengera momwe mumakhalira komanso mbiri yazachipatala, mungafunike kuunikidwa ngati muli ndi chindoko, chlamydia, HIV, komanso matenda ena.

Mayeso athupi

• Kutalika, kulemera, ndi BMI kuyenera kuyesedwa pamayeso aliwonse.

Mukamayesa mayeso, omwe amakupatsani akhoza kukufunsani za:

• Matenda okhumudwa
• Zakudya ndi masewera olimbitsa thupi
• Kumwa mowa ndi fodya
• Chitetezo, monga kugwiritsa ntchito malamba okhala ndi zotsekemera za utsi

NTHAWI YOYESA

• US Preventive Services Task Force ikulimbikitsa kuti musadzipende nokha. Kuchita mayeso a testicular kwawonetsedwa kuti kulibe phindu.

KUKHALA KOKHA

• Wopereka chithandizo wanu amatha kuwona khungu lanu ngati ali ndi khansa yapakhungu, makamaka ngati muli pachiwopsezo chachikulu.
• Anthu omwe ali pachiwopsezo chachikulu ndi omwe adakhalapo ndi khansa yapakhungu m'mbuyomu, abale awo apamtima omwe ali ndi khansa yapakhungu, kapena chitetezo chamthupi chofooka.

KUSINTHA KWAMBIRI

• Lankhulani ndi omwe amakupatsirani zowunika khansa yam'matumbo ngati muli ndi mbiri yolimba ya khansa yam'mimba kapena tizilombo tina, kapena ngati mwakhala ndi matenda opatsirana kapena matumbo.

Ulendo wokonzanso zaumoyo - amuna - zaka 18 mpaka 39; Kuyezetsa thupi - amuna - zaka 18 mpaka 39; Mayeso apachaka - amuna - zaka 18 mpaka 39; Kufufuza - amuna - zaka 18 mpaka 39; Thanzi la amuna - zaka 18 mpaka 39; Kuyezetsa kuteteza - amuna - zaka 18 mpaka 39

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