Kwayekha: ndi chiyani, chimatenga nthawi yayitali bwanji komanso momwe mungasungire thanzi

Zamkati

• Kodi kuika kwaokha kumatenga nthawi yayitali bwanji?
• Momwe matenda opatsirana amagwirira ntchito
• Momwe mungasungire thanzi lamaganizidwe panthawi yopatula
• Kodi ndizotetezeka kutuluka panja panthawi yopatula?
• Momwe mungasamalire thupi panthawi yopatula
• Zakudya zizikhala bwanji
• Kodi ndizotheka kuyimitsa chakudya chokha?
• Kodi mungatsuke bwanji chakudya musanadye?
• Kusiyanitsa pakati pa kudzipatula ndi kudzipatula

Kudziika kwaokha ndi njira imodzi yathanzi yomwe ingalandiridwe pakakhala mliri kapena mliri, ndipo cholinga chake ndikuletsa kufalikira kwa matenda opatsirana, makamaka akayambitsidwa ndi kachilombo, popeza kufalikira kwa tizilombo tating'onoting'ono kumachitika kwambiri Mofulumirirako.

M'magawo okhala kwaokha, tikulimbikitsidwa kuti anthu azikhala kunyumba momwe angathere, kupewa kulumikizana ndi anthu ena komanso kupewa malo okhala m'nyumba nthawi zambiri opanda mpweya, monga malo ogulitsira, malo ogulitsira, malo ochitira masewera olimbitsa thupi kapena zoyendera pagulu, mwachitsanzo. Chifukwa chake, ndizotheka kuwongolera opatsirana ndikuchepetsa kufalitsa kwa wothandizirayo, ndikuthandizira polimbana ndi matendawa.

Kodi kuika kwaokha kumatenga nthawi yayitali bwanji?

Nthawi yopatsirana imasiyanasiyana kutengera matenda omwe mukufuna kumalimbana nawo, kutsimikiziridwa ndi nthawi yakukhazikika kwa wothandizirayo yemwe akuyambitsa matendawa. Izi zikutanthauza kuti kuika kwaokha kuyenera kusamalidwa malinga ndi momwe zingatengere kuti zizindikiritso zoyambirira ziwonekere pambuyo poti tizilombo talowa m'thupi. Mwachitsanzo, ngati matenda ali ndi makulitsidwe masiku 5 mpaka 14, nthawi kuika kwaokha pa masiku 14, chifukwa nthawi pazipita zofunika kuti zizindikiro loyamba kuzindikiridwa.

Nthawi yokhala payokha imayamba kuyambira tsiku lomwe munthu adalumikizana komaliza ndi munthu yemwe akumuganizira kapena wotsimikizika, kapena kuyambira tsiku lomwe wachoka komwe adapezeka matenda ambiri. Ngati panthawi yokhazikitsidwayo pakukula kwa zizindikiritso zokhudzana ndi matenda opatsiranawa, ndikofunikira kulumikizana ndi azachipatala kutsatira malingaliro oyenera, kuphatikiza chitsogozo chofunikira kupita kuchipatala kuti akapezere matendawa .

Momwe matenda opatsirana amagwirira ntchito

Kudziika kwaokha kumayenera kuchitika kunyumba, ndipo tikulimbikitsidwa kuti tisayanjane ndi anthu ena momwe zingathere, zomwe zimaphatikizapo kusapita kumalo ena otsekedwa, monga malo ogulitsira ndi zoyendera pagulu, mwachitsanzo, kuti muchepetse chiopsezo chotenga matenda ndikupatsirana pakati pa anthu. anthu.

Izi ziyenera kutengedwa ndi anthu abwinobwino omwe sawonetsa zizindikilo za matendawa, koma omwe ali m'malo omwe matendawa adadziwika kale ndi / kapena omwe adalumikizana ndi omwe akukayikiridwa kapena kutsimikiziridwa kuti ali ndi matendawa matenda. Chifukwa chake, zimakhala zosavuta kuwongolera matendawa.

Monga tikulimbikitsira kuti anthu azikhala kunyumba kwakanthawi, tikulimbikitsidwa kuti azikhala ndi "zida zopulumutsira", ndiye kuti, kuchuluka kokwanira kokwanira kwa nthawi yopumira. Chifukwa chake, tikulimbikitsidwa kuti anthu azikhala ndi botolo la madzi osachepera 1 pa munthu tsiku lililonse kuti amwe ndikuchita ukhondo, chakudya, masks, magolovesi ndi zida zothandizira, mwachitsanzo.

Momwe mungasungire thanzi lamaganizidwe panthawi yopatula

Munthawi yokhazikika kwaokha ndizabwinobwino kuti munthu amene watsekedwa kunyumba azimva zambiri nthawi imodzi, makamaka zoyipa, monga kusowa chitetezo, kudzipatula, kuda nkhawa, kukhumudwa kapena mantha, zomwe zimatha kuwononga thanzi lam'mutu .

Chifukwa chake, ndikofunikira kwambiri kuchitapo kanthu zina zomwe zimathandizira kuti thanzi lamaganizidwe likhale labwino, monga:

• Khalani ndi chizolowezi chofanana ndi zomwe zidachitika kale: mwachitsanzo, ikani nthawi kuti mudzuke m'mawa ndi kuvala ngati mukupita kuntchito;
• Muzipuma pafupipafupi tsiku lonse: amatha kukhala nthawi yopuma kuti adye, komanso kuyenda mozungulira nyumba ndikuyika magazi kuti azizungulira;
• Pitilizani kulumikizana ndi abale kapena abwenzi: kulumikizaku kumatha kuchitidwa mosavuta kudzera pama foni kapena kugwiritsa ntchito laputopu kuyimba kanema, mwachitsanzo;
• Yesani zochitika zatsopano komanso zaluso: Malingaliro ena amaphatikizapo kupanga maphikidwe atsopano, kusintha kapangidwe ka zipinda kunyumba, kapena kuyeserera watsopano chizolowezi, kujambula, kulemba ndakatulo, kuchita zamaluwa kapena kuphunzira chilankhulo chatsopano;
• Chitani zosangalatsa kamodzi patsiku: Zosankha zina ndi monga kusinkhasinkha, kuwonera kanema, kuchita miyambo yokongola kapena kumaliza kujambula.

Ndikofunikanso kuyesa kukhala ndi malingaliro abwino ndikudziwa kuti palibe chabwino kapena cholakwika, chifukwa chake kukambirana zakukhosi ndi gawo limodzi lofunikira.

Ngati mukukhala kwaokha ndi ana, nkofunikanso kuwaphatikizira pamachitidwe awa ndikuchita nawo zomwe mwana wakhanda amakonda. Malingaliro ena ndi monga kujambula, kupanga masewera apabodi, kusewera mobisa kapena kuwonera makanema a ana, mwachitsanzo. Onani zizolowezi zina zomwe zingakuthandizeni kukhalabe ndi thanzi labwino.

Kodi ndizotetezeka kutuluka panja panthawi yopatula?

Panthawi yobindikiritsidwa, kukhala panja ndi ntchito yomwe ingathandize kwambiri kukhala ndi thanzi lam'mutu, chifukwa chake, ndichinthu chomwe chitha kupitilirabe, chifukwa matenda ambiri samabalalika mlengalenga. Chifukwa chake, ndikofunikira kudziwa njira yomwe matenda aliwonse amapatsira.

Mwachitsanzo, pankhani yaposachedwa kwambiri ya mliri wa COVID-19, zidalimbikitsidwa kuti anthu azingopewa malo amkati ndi masango a anthu, chifukwa kufala kumachitika chifukwa chokhudzana ndi madontho amate ndi zotsekemera. Chifukwa chake, munthawi izi ndizotheka kupita kunja, kungosamala kuti musalumikizane mwachindunji ndi anthu ena.

Mulimonsemo, nthawi zonse ndikofunikira kusamba m'manja musanatuluke komanso mutatuluka mnyumbamo, chifukwa mwayi wokhudza malo aliwonse akunja ndiwambiri.

Onerani vidiyo yotsatirayi ndikuphunzirani zomwe muyenera kuchita mukamachoka pakhomo:

Momwe mungasamalire thupi panthawi yopatula

Kusamalira thupi ndi ntchito ina yofunikira kwa iwo omwe amakhala kwaokha. Pachifukwa ichi, ndikofunikira kusunga ukhondo womwewo monga kale, ngakhale sikofunikira kulumikizana ndi anthu ena, chifukwa ukhondo umangothandiza kuti khungu lisakhale ndi litsiro komanso fungo losasangalatsa, komanso limachotsanso zabwino gawo la tizilombo tomwe timatha kuyambitsa matenda, monga mavairasi, bowa ndi mabakiteriya.

Kuphatikiza apo, ndikofunikirabe kuchita masewera olimbitsa thupi nthawi zonse, chifukwa ndiyo njira yabwino kwambiri yopezera thanzi lamtima. Pachifukwa ichi, pali zina zolimbitsa thupi zomwe zitha kuchitidwa kunyumba:

• Kuphunzitsa thupi kwathunthu kwa mphindi 20 kuti mukhale ndi minofu;
• Matako, kuphunzitsa m'mimba ndi mwendo (GAP) kwamphindi 30;
• Kuphunzitsa kutanthauzira pamimba kunyumba;
• Maphunziro a HIIT kunyumba.

Pankhani ya okalamba, palinso zochitika zina zomwe zitha kuchitidwa kuti ziziyenda bwino komanso kupewa kuwonongeka kwa minofu, monga kukwapula kapena kukwera masitepe. Nazi zitsanzo za masewera olimbitsa thupi omwe angachitike pompano.

Onaninso vidiyo yotsatirayi ndipo phunzirani zoyenera kuchita kuti musamanenepetse kupatsirana:

Zakudya zizikhala bwanji

Mukamayika kwaokha ndikofunikanso kwambiri kuyesayesa kukhala ndi zakudya zabwino komanso zosiyanasiyana. Chifukwa chake, musanapite kumsika, tikulimbikitsidwa kuti mufufuze zomwe muli nazo ndikulemba mndandanda wazinthu zonse zomwe muyenera kugula kuti mukhale ndi nthawi yopatula. Ndikofunika kwambiri kupewa kugula zinthu zambiri, osati kungowonetsetsa kuti aliyense akhoza kugula chakudya, komanso kupewa kuwononga chakudya.

Momwemo, zokonda ziyenera kuperekedwa ku zakudya zomwe sizimawonongeka mosavuta kapena sizikhala ndi nthawi yayitali, monga:

• Zamzitini: tuna, sardines, chimanga, msuzi wa phwetekere, azitona, kusakaniza masamba, pichesi, chinanazi kapena bowa;
• Nsomba ndi nyama mazira kapena zamzitini;
• Zakudya zouma: pasitala, mpunga, msuwani, oats, quinoa ndi ufa wa tirigu kapena chimanga;
• Nyemba: nyemba, nandolo, mphodza, zomwe zimatha kuyikidwa m'zitini kapena m'matumba;
• Zipatso zouma: mtedza, pistachios, maamondi, mtedza, mtedza waku Brazil kapena mtedza. Njira ina ikhoza kukhala kugula batala kuchokera ku zipatsozi;
• Mkaka wa UHT, chifukwa imakhala ndi nthawi yayitali;
• Masamba ndi masamba mazira kapena kusungidwa;
• Zinthu zina: zipatso zopanda madzi kapena zotsekemera, marmalade, gwava, ufa wa cocoa, khofi, tiyi, mafuta, maolivi, viniga.

Pankhani yokhala ndi okalamba, makanda kapena mayi wapakati kunyumba nkofunikanso kukumbukira kuti kungakhale kofunikira kugula zowonjezera zowonjezera kapena mitundu ya mkaka wa ufa, mwachitsanzo.

Kuphatikiza apo, madzi osachepera 1 litre munthu aliyense patsiku ayenera kuwerengedwa. Ngati madzi akumwa ndi ovuta kupeza, ndizotheka kuyeretsa ndi kuthira mankhwala pogwiritsa ntchito njira monga kugwiritsa ntchito zosefera kapena bleach (sodium hypochlorite). Onani zambiri zamomwe mungatsukitsire madzi kunyumba kuti mukamwe.

Kodi ndizotheka kuyimitsa chakudya chokha?

Inde, zakudya zina zimatha kuzizidwa kuti ziwonjezeke mashelufu. Zitsanzo zina ndi yogati, nyama, mkate, masamba, masamba, zipatso, tchizi ndi nyama, mwachitsanzo.

Kuti muzizizira bwino chakudya ndikofunikira kuyika munthumba thumba la Mufiriji kapena mu chidebe, kuyika dzinalo kunja, komanso tsiku lomwe adazizira. Umu ndi momwe mungasungire chakudya moyenera.

Kodi mungatsuke bwanji chakudya musanadye?

Ukhondo pophika ndi ntchito ina yofunika kwambiri munthawi yopumira, chifukwa imachotsa tizilombo tating'onoting'ono tomwe timatha kumeza. Chofunikira kwambiri ndikusamba m'manja ndi sopo musanagwire chakudya kapena chinthu chilichonse, komabe, tikulimbikitsanso kuphika zakudya zonse, makamaka nyama, nsomba ndi nsomba.

Zakudya zomwe zitha kudyedwa zosaphika komanso zomwe sizinapezeke, monga zipatso ndi ndiwo zamasamba, ziyenera kutsukidwa bwino pozisenda kapena kuziviika kwa mphindi 15 osakaniza madzi okwanira 1 litre ndi supuni imodzi ya sodium bicarbonate kapena bleach (sodium hypochlorite ), yomwe iyenera kutsukidwanso ndi madzi oyera nthawi yomweyo.

Kusiyanitsa pakati pa kudzipatula ndi kudzipatula

Ngakhale kuti anthu opatsirana amatengedwa ndi anthu athanzi, kudzipatula kumaphatikizapo anthu omwe adatsimikiziridwa kale ndi matendawa. Chifukwa chake, kudzipatula kumalepheretsa munthu amene ali ndi matendawa kuti asafalikire kwa anthu ena, zomwe zimathandiza kuti matendawa asafalikire.

Kudzipatula kumatha kuchitika kuchipatala komanso kunyumba ndipo kumangoyambira pomwe matenda atsimikiziridwa kudzera pamayeso ena ake.