Impilo enempilo

Imikhuba emihle yezempilo ingakuvumela ukuthi ugweme ukugula futhi uthuthukise impilo yakho. Izinyathelo ezilandelayo zizokusiza uzizwe ungcono futhi uphile kangcono.

• Vivinya umzimba njalo futhi ulawule isisindo sakho.
• Ungabhemi.
• UNGAPHUZI utshwala obuningi. Gwema ngokuphelele utshwala uma unomlando wokudakwa ngokweqile.
• Sebenzisa imishanguzo umhlinzeki wakho wokunakekelwa kwezempilo akunikeza yona njengokuyalelwa.
• Yidla ukudla okunomsoco nokunempilo.
• Nakekela amazinyo akho.
• Phatha umfutho wegazi ophezulu.
• Landela imikhuba emihle yokuphepha.

ISIVIVINYO

Ukuzivocavoca umzimba kuyisici esibalulekile sokuhlala uphilile. Ukuzivocavoca umzimba kuqinisa amathambo, inhliziyo namaphaphu, imisipha yamathoni, kuthuthukisa ubungqabavu, kuqeda ukudangala, futhi kukusize ulale kangcono.

Khuluma nomhlinzeki wakho ngaphambi kokuqala uhlelo lokuzivocavoca uma unezimo zempilo njengokukhuluphala, umfutho wegazi ophakeme, noma isifo sikashukela. Lokhu kungasiza ekuqinisekiseni ukuthi ukuzivocavoca umzimba kuphephile nokuthi uthola okuningi kukho.

UKUBHEMA

Ukubhema ugwayi kuyimbangela enkulu yokufa evinjelwe e-United States. Kushona umuntu oyedwa kwabahlanu minyaka yonke okubangelwa ukubhema ngokuqondile noma ngokungaqondile.

Ukuvezwa kwentuthu kagwayi kagwayi ongasetshenziswa kungadala umdlavuza wamaphaphu kwabangabhemi. Intuthu kagwayi ihlobene nesifo senhliziyo.

Akukaze kwephuze kakhulu ukuyeka ukubhema. Khuluma nomhlinzeki wakho noma umhlengikazi ngemithi nezinhlelo ezingakusiza uyeke.

UKUSETSHENZISWA Kotshwala

Ukuphuza utshwala kuguqula imisebenzi eminingi yobuchopho. Imizwelo, ukucabanga, nokwahlulela kuqala kuthinteka. Ukuphuza okuqhubekayo kuzothinta ukulawulwa kwezimoto, kubangele ukukhuluma okungahambi kahle, ukusabela kancane, nokulinganisela okungalungile. Ukuba nenani eliphakeme lamafutha omzimba nokuphuza esiswini esingenalutho kuzosheshisa imiphumela yotshwala.

Ukuphuza ngokweqile kungaholela ezifweni kubandakanya:

• Izifo zesibindi namanyikwe
• Umdlavuza nezinye izifo zomphimbo kanye nomgudu wokugaya ukudla
• Ukulimala kwemisipha yenhliziyo
• Ukulimala kobuchopho
• Ungabuphuzi utshwala uma ukhulelwe. Utshwala bungadala ingozi ebucayi enganeni engakazalwa futhi buholele kwisifo se-fetal alcohol syndrome.

Abazali kufanele bakhulume nezingane zabo ngemiphumela eyingozi yotshwala. Khuluma nomhlinzeki wakho uma wena noma umuntu osondelene naye enenkinga yotshwala. Abantu abaningi izimpilo zabo ezithintekile ngotshwala bathola inzuzo ngokuzibandakanya neqembu elisekela utshwala.

UKUSETSHENZISWA KWEZIDAKAMIZWA NEMITHI

Izidakamizwa nemithi kuthinta abantu ngezindlela ezahlukene. Hlala utshela umhlinzeki wakho ngazo zonke izidakamizwa oziphuzayo. Lokhu kufaka phakathi imishanguzo yokuthenga kanye namavithamini.

• Ukusebenzisana kwezidakamizwa kungaba yingozi.
• Abantu abadala kudingeka baqaphele kakhulu ngokuxhumana uma bephuza imithi eminingi.
• Bonke abahlinzeki bakho kufanele bayazi yonke imithi oyiphuzayo. Phatha uhlu lapho uya kohlolwa nokwelashwa.
• Gwema ukuphuza utshwala ngenkathi uthatha imithi. Lokhu kungadala izinkinga ezinkulu. Ukuhlanganiswa kotshwala nezidambisi noma amaphilisi ezinhlungu kungabulala.

Abesifazane abakhulelwe akufanele bathathe noma imuphi umuthi noma umuthi ngaphandle kokukhuluma nomhlinzeki. Lokhu kufaka phakathi imithi ethathwa ngaphandle kwamanani. Ingane engakazalwa izwela kakhulu ekulimaleni kwezidakamizwa ezinyangeni ezintathu zokuqala. Tshela umhlinzeki wakho uma ngabe ubephuza noma imuphi umuthi ngaphambi nje kokukhulelwa.

Njalo thatha imithi njengoba kunqunyiwe. Ukuthatha noma imuphi umuthi ngenye indlela ngaphandle kokuyalelwa noma ukuphuza kakhulu kungadala izinkinga ezinkulu zempilo. Kubhekwa njengokusebenzisa kabi izidakamizwa. Ukuhlukumeza nokulutha akuhlangene nje nezidakamizwa ezingekho emthethweni.

Izidakamizwa ezisemthethweni ezifana nama-laxatives, amaphilisi ezinhlungu, izifutho zamakhala, amaphilisi okudla, nemithi yokukhwehlela nakho kungasetshenziswa kabi.

Umlutha uchazwa njengokuqhubeka nokusebenzisa into noma ngabe uhlangabezana nezinkinga ezihlobene nokusetshenziswa. Ukudinga nje umuthi (njenge-painkiller noma i-antidepressant) futhi ukukuthatha njengoba kunqunyiwe akulona umlutha.

UKUBHEKANA NENGCindezi

Ukucindezeleka kuyinto evamile. Kungaba isishukumisi esikhulu nosizo kwezinye izimo. Kepha ukucindezela kakhulu kungadala izinkinga zempilo ezinjengenkinga yokulala, ukucasuka esiswini, ukukhathazeka nokushintsha kwemizwelo.

• Funda ukubona izinto ezingadala ingcindezi empilweni yakho.
• Ungahle ungakwazi ukugwema konke ukucindezelwa kodwa ukwazi ukuthi umthombo ungakusiza uzizwe ulawula.
• Lapho uzibona unamandla okulawula impilo yakho, ingcindezi ezolimaza impilo yakho izoncipha.

UKUKHULUPHALA

Ukukhuluphala ngokweqile kuyinkinga enkulu yezempilo. Amafutha omzimba amaningi angasebenza ngokweqile enhliziyweni, emathanjeni nasemisipheni. Kungakhuphula nengozi yakho yokuthola umfutho wegazi ophakeme, isifo sohlangothi, imithambo ye-varicose, umdlavuza webele, nesifo se-gallbladder.

Ukukhuluphala kungabangelwa ukudla kakhulu nokudla ukudla okungenampilo. Ukungazivocavoci umzimba nakho kudlala indima ethile. Umlando womndeni ungaba yingozi nakwabanye abantu.

UKUDLA

Ukuba nokudla okunomsoco kubalulekile ekubeni sempilweni enhle.

• Khetha ukudla okunamafutha amaningi agcwele futhi adlulisiwe, ne-cholesterol ephansi.
• Nciphisa ukudla kwakho ushukela, usawoti (i-sodium), notshwala.
• Yidla ifayibha eyengeziwe, engatholakala ezithelweni, imifino, ubhontshisi, imikhiqizo ephelele yokusanhlamvu, namantongomane.

UKUNAKEKELWA KWAMazinyo

Ukunakekelwa kwamazinyo okuhle kungakusiza ugcine amazinyo nezinsini zakho ziphilile impilo yakho yonke. Kubalulekile ukuthi izingane ziqale imikhuba emihle yamazinyo zisencane. Ukuhlanzeka okufanele kwamazinyo:

• Xubha amazinyo akho kabili ngosuku bese uvule okungenani kanye nsuku zonke.
• Sebenzisa umuthi wokuxubha we-fluoride.
• Thola ukuhlolwa kwamazinyo okuvamile.
• Nciphisa ukudla ushukela.
• Sebenzisa isixubho ngamabhulashi athambile. Miselela isixubho sakho lapho ama-bristles egobile.
• Cela udokotela wakho wamazinyo akubonise izindlela ezifanele zokuxubha nokubhabha.

Imikhuba enempilo

• Zivocavoce imizuzu engama-30 ngosuku
• Ukuzivocavoca nabangani
• Ukuzivocavoca umzimba - ithuluzi elinamandla

Ridker PM, Libby P, Buring JE. Izimpawu zobungozi kanye nokuvimbela okuyinhloko kwesifo senhliziyo. Ku: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, ama-eds. Isifo Senhliziyo SikaBraunwald: Incwadi Yemithi Yezinhliziyo Nemithambo. Umhla ka-11. IPhiladelphia, PA: Elsevier; 2019: isahluko 45.

Iwebhusayithi ye-US Preventive Services Task Force. Isitatimende sokugcina sesincomo: ama-caries amazinyo ezinganeni kusukela ekuzalweni kuze kube yiminyaka engu-5: ukuhlolwa. www.uspreventiveservicestaskforce.org/Page/Document/RecommendationStatementFinal/cental-caries-in-children-from-birth-through-age-5-years-screening. Kubuyekezwe ngoMeyi 2019. Kufinyelelwe ngoJulayi 11, 2019.

Iwebhusayithi ye-US Preventive Services Task Force. Isitatimende sokugcina sezincomo: ukusetshenziswa kwezidakamizwa, okungekho emthethweni: ukuhlolwa. www.uspreventiveservicestaskforce.org/Page/Document/RecommendationStatementFinal/drug-use-illicit-screening. Kubuyekezwe uFebhuwari 2014. Kufinyelelwe ngoJulayi 11, 2019.

Iwebhusayithi ye-US Preventive Services Task Force. Isitatimende sokugcina sezincomo: ukudla okunempilo nokusebenza komzimba ukuvimbela izifo zenhliziyo kubantu abadala abanezici ezinobungozi benhliziyo: ukwelulekwa ngokuziphatha. www.uspreventiveservicestaskforce.org/Page/Document/RecommendationStatementFinal/healthy-diet-and-physical-activity-counselling-abadala-with-high-risk-of-cvd. Kubuyekezwe uDisemba 2016. Kufinyelelwe ngoJulayi 11, 2019.

Iwebhusayithi ye-US Preventive Services Task Force. Isitatimende sokugcina sezincomo: ukuyeka ukubhema ugwayi kubantu abadala, kubandakanya nabesifazane abakhulelwe: ukungenelela kokuziphatha nokwelashwa kwemithi. www.uspreventiveservicestaskforce.org/Page/Document/RecommendationStatementFinal/tobacco-use-in- abadala-and-pregnant-women-counselling-and-interventions1. Kubuyekezwe ngoMeyi 2019. Kufinyelelwe ngoJulayi 11, 2019.

Iwebhusayithi ye-US Preventive Services Task Force. Ukusetshenziswa kotshwala okungenampilo kubantu abasha nakubantu abadala: ukungenelela kokuhlola nokweluleka ngokuziphatha. www.uspreventiveservicestaskforce.org/Page/Document/RecommendationStatementFinal/unhealthy-alcohol-use-in-adolescents-and-adult-screening-and-behavioral-counselling-interventions. Kubuyekezwe ngoMeyi 2019. Kufinyelelwe ngoJulayi 11, 2019.