Upangiri wa Akuluakulu Kukhala ndi Umoyo Wathanzi Chaka chonse

Zamkati

• 1. Khalani achangu
• 2. Tengani zowonjezera pakufunika
• 3. Idyani chakudya chopatsa thanzi
• 4. Muzisamba m'manja pafupipafupi
• 5. Phunzirani kuthana ndi nkhawa
• 6. Muzipuma mokwanira
• 7. Kuchitapo kanthu popewa matenda
• 8. Sungani zochitika zapachaka
• 9. Pewani kucheza ndi anthu odwala
• Kutenga

Kaya muli ndi zaka zingati, nkofunika kusamalira thupi lanu ndi kupewa matenda.

Koma ngati muli ndi zaka 65 kapena kupitilira apo, china chake chosavuta ngati chimfine kapena chimfine chimatha kupita patsogolo ndikubweretsa zovuta. Izi zimaphatikizapo matenda achiwiri monga chibayo, bronchitis, matenda am'makutu, kapena matenda a sinus. Ngati muli ndi matenda osachiritsika monga mphumu kapena matenda ashuga, matenda opuma amatha kukulitsa.

Chifukwa cha izi, ndikofunikira kupanga zisankho zabwino zolimbitsa chitetezo chamthupi ndikuchepetsa mwayi wakudwala.

Tsatirani malangizo asanu ndi anayi awa kuti mukhale athanzi chaka chonse.

1. Khalani achangu

Kuchita masewera olimbitsa thupi ndikulimbikitsa chitetezo cha mthupi. Mukamayenda kwambiri, thupi lanu limatha kulimbana ndi kutupa komanso matenda.

Zochita zomwe mumachita siziyenera kukhala zovuta. Zochita zochepa zimathandizanso.

Mutha kulingalira zopalasa njinga, kuyenda, kusambira, kapena kuchita masewera olimbitsa thupi. Ngati mungathe, yesetsani kuchita masewera olimbitsa thupi kwa mphindi pafupifupi 20 kapena 30 patsiku kuti mufike pamlingo wokwanira. Komanso, limbitsani minofu yanu pokweza zolemera kapena kuchita yoga.

Sinthani machitidwe anu azolimbitsa thupi kuti mupeze zomwe zimakukondani kwambiri.

2. Tengani zowonjezera pakufunika

Zowonjezera zina zimathandizira kuthandizira chitetezo chamthupi. Musanamwe mankhwala owonjezera, nthawi zonse funsani dokotala ngati ali otetezeka, makamaka ngati mukumwa mankhwala akuchipatala. Mankhwala ena omwe angakulimbikitseni ndi calcium, vitamini D, vitamini B6, kapena vitamini B12.

Tengani zowonjezera kapena ma multivitamini monga momwe mwalangizira kuti mulimbikitse chitetezo chanu chamthupi.

3. Idyani chakudya chopatsa thanzi

Zakudya zokhala ndi zipatso, ndiwo zamasamba, ndi nyama zopyapyala zimaperekanso chitetezo chamthupi chanu ndikuteteza ku ma virus oyipa komanso bakiteriya omwe amayambitsa matenda. Zipatso ndi ndiwo zamasamba ndi gwero labwino la ma antioxidants. Ma antioxidants amateteza maselo anu kuti asawonongeke komanso kuti thupi lanu likhale lathanzi.

Muyeneranso kuchepetsa kudya kwa shuga ndi mafuta, zomwe zimatha kuyambitsa kutupa mthupi ndikuchepetsa chitetezo chamthupi.

Kuphatikiza apo, muchepetse kumwa mowa. Funsani dokotala wanu zakumwa zoledzeretsa zakumwa tsiku lililonse kapena sabata.

4. Muzisamba m'manja pafupipafupi

Kusamba m'manja pafupipafupi ndi njira ina yabwino kwambiri yopezera thanzi chaka chonse. Mavairasi amatha kukhala pamtunda mpaka maola 24. N'zotheka kudwala mukakhudza malo okutidwa ndi ma virus ndikuipitsa manja anu, kenako ndikukhudza nkhope yanu.

Sambani m'manja ndi madzi otentha okhala ndi sopo nthawi zambiri, komanso kwa masekondi osachepera 20. Pewani kugwira manja anu ndi mphuno, nkhope, ndi pakamwa.

Muthanso kudziteteza pogwiritsa ntchito mankhwala ophera tizilombo m'manja mwanu ngati simutha kusamba m'manja. Komanso, perekani mankhwala pozungulira pakhomo panu ndi malo ogwirira ntchito pafupipafupi.

5. Phunzirani kuthana ndi nkhawa

Kupsinjika kwakanthawi kumawonjezera thupi lanu kutulutsa mahomoni opsinjika a cortisol. Kuchuluka kwa cortisol kumatha kusokoneza ntchito zosiyanasiyana mthupi lanu, kuphatikiza chitetezo chamthupi.

Kuti muchepetse kupsinjika, kuwonjezera zolimbitsa thupi, kugona mokwanira, kukhala ndi ziyembekezo zoyenera kwa inu, ndikuwona zosangalatsa, zosangalatsa.

6. Muzipuma mokwanira

Sikuti kugona kokha kumachepetsa kupsinjika kwanu, koma kugona ndi momwe thupi lanu limadzikonzekeretsa lokha. Pachifukwa ichi, kugona mokwanira kumatha kudzetsa chitetezo chamthupi cholimba, kupangitsa kuti thupi lanu likhale losavuta kulimbana ndi ma virus.

Kugona ndikofunikanso mukamakula chifukwa kumatha kukumbukira ndikukhazikika. Ganizirani kwa maola asanu ndi awiri ndi theka mpaka maola asanu ndi anayi ogona usiku uliwonse.

Ngati mukuvutika kugona, lankhulani ndi dokotala kuti mupeze chomwe chimayambitsa. Zomwe zimayambitsa kusowa tulo zimaphatikizaponso kusagwira ntchito masana komanso kumwa khofiine wambiri. Kapenanso itha kukhala chizindikiro cha matenda monga kupuma tulo kapena vuto la mwendo wosakhazikika.

7. Kuchitapo kanthu popewa matenda

Kupeza katemera wapachaka ndi njira ina yokhala ndi thanzi labwino chaka chonse. Ngati muli ndi zaka 65 kapena kupitirira, lankhulani ndi dokotala wanu za kulandira katemera wa chimfine wa mankhwalawa.

Nthawi yamatenda ndi pakati pa Okutobala ndi Meyi ku United States. Zimatenga pafupifupi milungu iwiri kuti katemerayu agwire bwino ntchito, ndipo amachepetsa chiopsezo cha chimfine nthawi yomwe katemerayu amafanana ndi zovuta zomwe zikuzungulira.

Tizilombo toyambitsa matenda a chimfine timasintha chaka chilichonse, chifukwa chake muyenera kulandira katemera chaka chilichonse. Muthanso kulankhulana ndi dokotala za kupeza katemera wa pneumococcal kuti muteteze ku chibayo ndi meningitis.

8. Sungani zochitika zapachaka

Kukonzekera kuyezetsa chaka chilichonse kumathanso kukupatsani thanzi. Nthawi zonse lankhulani ndi dokotala ngati muli ndi nkhawa ndi thanzi lanu.

Zinthu monga matenda ashuga komanso kuthamanga kwa magazi zimatha kusadziwika. Kuyezetsa magazi nthawi zonse kumathandiza dokotala kuti azindikire mavuto aliwonse msanga. Kulandila chithandizo msanga kungapewe zovuta zazitali.

Komanso, ngati muli ndi zizindikiro zozizira kapena za chimfine, pitani kuchipatala nthawi yomweyo. Vuto la chimfine limatha kubweretsa zovuta kwa akulu azaka zopitilira 65. Chitetezo chamthupi chimafooka ndi ukalamba, ndikupangitsa kuti kukhale kovuta kulimbana ndi kachilomboka.

Mukawona dokotala mkati mwa maola 48 oyamba a chimfine, amatha kukupatsani mankhwala ochepetsa mphamvu kuti achepetse kuopsa komanso kutalika kwa zizindikilo.

9. Pewani kucheza ndi anthu odwala

Njira ina yodzitetezera chaka chonse ndi kupewa kukhala pafupi ndi anthu omwe akudwala. Izi ndizosavuta kuzichita kuposa kuchita. Koma ngati m'dera lanu mwabuka matenda a chimfine, muchepetse kulumikizana ndi anthu omwe sakumva bwino ndipo pewani malo okhala anthu mpaka zinthu zitasintha.

Ngati mukuyenera kutuluka, dzitetezeni povala chophimba kumaso. Ngati mukusamalira munthu yemwe ali ndi chimfine, valani chovala kumaso ndi magolovesi, ndikusamba m'manja pafupipafupi.

Kutenga

Fuluwenza ndi ma virus ena akhoza kukhala owopsa mukamakula. Simungapewe matenda onse, koma kutenga njira yolimbikitsira kumatha kulimbikitsa chitetezo chamthupi.

Chitetezo champhamvu chamthupi chimatha kukupatsani thanzi ndikukulepheretsani kudwala chaka chonse.