Kudzisamalira Nokha ndi HIV: Zakudya, Kuchita masewera olimbitsa thupi, ndi Malangizo Odzisamalira

Zamkati

• Zakudya zabwino
• Kulimbitsa thupi
• Kudzisamalira
• Kutenga

Mukangoyamba kugwiritsa ntchito mankhwala ochepetsa mphamvu ya kachilombo ka HIV, mutha kukhala ndi chidwi chofuna kudziwa zambiri zomwe mungachite kuti mukhale athanzi. Kudya chakudya chopatsa thanzi, kuchita masewera olimbitsa thupi okwanira, komanso kudzisamalira kumatha kukulitsa thanzi lanu. Gwiritsani ntchito bukuli ngati poyambira kuti mukhale ndi thanzi labwino komanso malingaliro.

Zakudya zabwino

Sizachilendo kuti anthu omwe ali ndi kachilombo ka HIV azichepera thupi. Kudya zakudya zopatsa thanzi, zopatsa thanzi ndi gawo lofunikira pakusamalira chitetezo cha mthupi komanso kukhalabe ndi nyonga.

Kumbukirani kuti palibe mtundu wina uliwonse wa kachilombo ka HIV, koma adotolo angakupatseni chidziwitso chazakudya zabwino. Dokotala wanu angathenso kupereka lingaliro lakuwona katswiri wazakudya kuti apange dongosolo labwino la kudya mogwirizana ndi zosowa za thupi lanu.

Mwambiri, anthu ambiri amapindula ndi zakudya zomwe zimaphatikizapo:

• Zipatso ndi ndiwo zamasamba zambiri
• ma carbs owuma, monga mpunga wabulauni ndi mbewu zonse
• mapuloteni ena, monga nsomba, mazira, kapena nyama yowonda
• mkaka wina, monga mkaka wopanda mafuta kapena tchizi
• mafuta athanzi, monga omwe amapezeka mtedza, mapeyala, kapena mafuta owonjezera a maolivi

Mukamaphika, gwiritsani ntchito njira zothandiza kuti muchepetse matenda opatsirana chifukwa cha chakudya. Yesetsani kuti khitchini ikhale yoyera momwe mungathere. Sambani zakudya zosaphika, ndipo kumbukirani kukonzekera koyenera ndi kusunga chakudya. Nthawi zonse muphike nyama osachepera kutentha kochepa.

Ndikofunikanso kumwa zakumwa zambiri ndikukhala opanda madzi. Zamadzimadzi zimathandiza thupi kupanga mankhwala omwe ali m'gulu la njira zochizira HIV. Ngati vuto lakumapopi ndilofunika, lingalirani zosinthana ndi madzi am'mabotolo.

Ngati mukukonzekera kuyamba kumwa mavitamini, michere, kapena mankhwala azitsamba, onetsetsani kuti mwayang'ana kaye dokotala wanu poyamba. Ma supplements ena amatha kulumikizana ndi mankhwala a HIV ndikuyambitsa mavuto.

Kulimbitsa thupi

Chinthu china chofunikira kuti mumve bwino mutayamba kugwiritsa ntchito mankhwala ochepetsa mphamvu ya kachilombo ka HIV ndikukhala ndi chizoloŵezi cholimbitsa thupi. Kuphatikiza pa kuchepa thupi, anthu omwe ali ndi kachilombo ka HIV amatha kuchepa minofu. Kuchita masewera olimbitsa thupi nthawi zonse ndi njira yabwino yothandizira kupewa izi.

Pali mitundu itatu yayikulu yochita masewera olimbitsa thupi:

• masewera olimbitsa thupi
• kukana maphunziro
• kusinthasintha maphunziro

Malinga ndi akuluakulu, akulu amayenera kupeza maola awiri ndi theka olimbitsa thupi mwamphamvu sabata iliyonse.Izi zitha kuphatikizanso zinthu monga kuyenda mwachangu, kukwera njinga pamalo athyathyathya, kapena kusambira pang'ono.

Ndikothekanso kukwaniritsa zofunikira za CDC mu theka la nthawi ngati mungasankhe kulimbitsa thupi mwamphamvu, komwe kumafunikira mphamvu zambiri. Zitsanzo zina zolimbitsa thupi mwamphamvu zimaphatikizapo kuthamanga, kusewera mpira, kapena kukwera phiri. Ngati mukukonzekera kuphatikiza mphamvu zolimbitsa thupi kuti mukhale olimba, pitani kuchipatala musanayese chilichonse chovuta.

CDC imalimbikitsanso kutenga nawo mbali pokana kukana kangapo pa sabata, masiku osaponderezana. Momwemonso magawo anu ophunzirira kukana ayenera kuphatikiza magulu anu akulu akulu am'mimba, kuphatikiza:

• mikono
• miyendo
• mchiuno
• kutuluka
• chifuwa
• mapewa
• kubwerera

Monga momwe zimakhalira ndi mphamvu yolimbitsa thupi, ndibwino kuti mulankhule ndi dokotala musanayese maphunziro osagwirizana ndi zomwe simunachitepo kale.

Pankhani yophunzitsidwa kusinthasintha, palibe malangizo apadera onena kuti muyenera kuchita kangati. Koma mutha kuzindikira kuti machitidwe osinthasintha monga kutambasula, yoga, ndi Pilates amathandiza kuthana ndi nkhawa komanso kukulitsa thanzi lanu.

Kuphatikiza pa maubwino akuthupi azinthu zolimbitsa thupi nthawi zonse, kukhala olimba kumathandizanso pamoyo wanu. Kuchita nawo masewera ngati masewera amtimu kapena kulimbitsa thupi kwamagulu kungakuthandizeni kutuluka mnyumba ndikukakumana ndi anthu atsopano.

Kudzisamalira

Kukhala wathanzi ndi gawo limodzi lakusamalira moyo wa HIV. Kusamalira thanzi lanu lamaganizidwe ndi malingaliro nkofunikanso. Anthu omwe amapezeka kuti ali ndi kachilombo ka HIV ali pachiwopsezo chachikulu cha matenda ena amisala, monga kukhumudwa.

Ngati muli ndi nkhawa zakukhumudwa kapena nkhawa, lankhulani ndi dokotala wanu za upangiri. Kuyankhula ndi munthu wopanda tsankho kungakhale kothandiza pankhani yothana ndi zovuta ndikuwona zinthu moyenera.

Magulu othandizira ndi njira ina yothandiza pokambirana za HIV. Kupita ku gulu lothandiziranso kumatha kupangitsanso kupanga zibwenzi zatsopano ndi anthu ena omwe amamvetsetsa momwe zimakhalira ndi kachilombo ka HIV.

Ndikofunika kukumbukira kuti kuzindikira kuti kachilombo ka HIV sikutanthauza kupewa kupewa ubale ndi anthu omwe alibe kachilombo ka HIV. Tsopano ndizotheka kukhala ndi ubale wogonana wopanda chiopsezo chotenga kachilombo ka HIV, chifukwa cha kupita patsogolo kwa chithandizo cha HIV. Lankhulani ndi dokotala wanu za njira zabwino zodzitetezera nokha ndi mnzanu.

Kutenga

Kudzisamalira ndi gawo lofunikira kuti mukhalebe athanzi ndikudzimva kuti muli ndi HIV. Kumbukirani kuti momwe muliri ndi kachilombo ka HIV sikungakhudze kuthekera kwanu kukwaniritsa maloto anu. Mukakhala ndi mankhwala oyenera komanso kukhala ndi moyo wathanzi, mutha kukhala ndi moyo wautali, wopindulitsa mukamayesetsa kukwaniritsa zolinga zanu zanthawi yayitali.