Ukuzinakekela nge-HIV: Ukudla, Ukuzivocavoca, namathiphu wokuzinakekela

-Delile

• Ukudla okunomsoco
• Ukufaneleka
• Ukuzinakekela
• Ukuthatha

Lapho usuqale ukwelashwa ngezidambisigciwane ze-HIV, ungaba nentshisekelo yokufunda kabanzi ngokuthi yini enye ongayenza ukuze uhlale uphilile. Ukudla ukudla okunomsoco, ukuvivinya umzimba ngokwanele, nokuzilolonga kungathuthukisa kakhulu imizwa yakho yenhlalakahle. Sebenzisa lo mhlahlandlela njengesiqalo sokugcina umzimba nengqondo enempilo.

Ukudla okunomsoco

Kuvamile ukuthi abantu abaphila negciwane lesandulela ngculaza bezwe ukwehla kwesisindo. Ukudla ukudla okunomsoco nokulinganiselayo kuyingxenye ebalulekile yokunakekela amasosha omzimba nokugcina amandla amahle.

Khumbula ukuthi akukho kudla okuqondile kwe-HIV, kepha udokotela wakho angakunika ulwazi ngokudla okunomsoco. Udokotela wakho futhi angaphakamisa ukuthi ubone isazi sokudla ukuze wakhe uhlelo lokudla olunempilo olwenzelwe izidingo zomzimba wakho.

Ngokuvamile, abantu abaningi bayazuza ekudleni okubandakanya:

• Izithelo nemifino eningi
• ama-carbs amaningi anesitashi, njengelayisi elinsundu nezinhlamvu ezigcwele
• amanye amaprotheni, njengezinhlanzi, amaqanda, noma inyama enciphile
• ezinye zobisi, njengobisi olunamafutha aphansi noma ushizi
• amafutha aphilile, njengalawo atholakala kumantongomane, ukwatapheya, noma uwoyela owengeziwe wezintombi

Lapho upheka, sebenzisa izindlela zokuphatha eziphephile ukunciphisa ubungozi bokutheleleka okubangelwa ukudla. Zama ukugcina ikhishi lihlanzekile ngangokunokwenzeka. Geza ukudla okuluhlaza, futhi khumbula ukulungiselelwa okulungile nokugcinwa kokudla. Ngaso sonke isikhathi pheka inyama okungenani ukushisa okuphephile okungenani.

Kubalulekile futhi ukuphuza iziphuzo eziningi futhi uhlale unamanzi. Uketshezi lusiza umzimba ukucubungula imithi eyingxenye yohlelo lokwelashwa olujwayelekile lwe-HIV. Uma ikhwalithi yamanzi ompompi ikhathaza, cabanga ukushintshela emanzini asemabhodleleni.

Uma uhlela ukuqala ukuthatha noma imaphi amavithamini amasha, amaminerali, noma izithako zemithi, qiniseka ukuthi uqala ngokuhlola udokotela wakho. Izithako ezithile zingasebenzisana nemithi ye-HIV futhi zidale imiphumela emibi.

Ukufaneleka

Enye into ebalulekile yokuzwa okusemandleni akho ngemuva kokuqala ukwelashwa ngezidambisigciwane ukuba nenkambiso yokuqina. Ngaphezu kokwehla kwesisindo, abantu abaphila ne-HIV bangathola ukwehla kwemisipha. Ukuvivinya umzimba njalo kuyindlela enhle yokusiza ukuvimbela lokhu.

Kunezinhlobo ezintathu zokuvivinya umzimba:

• ukuzivocavoca umzimba
• ukumelana nokuqeqeshwa
• ukuqeqeshwa okuguquguqukayo

Ngokusho kwabadala, abantu abadala kufanele bazame ukuthola okungenani amahora amabili nohhafu we-aerobics esesilinganisweni masonto onke. Lokhu kungabandakanya izinto ezinjengokuhamba ngezinyawo ngokushesha, ukuhamba ngebhayisikili endaweni eyisicaba, noma ukubhukuda ngokuzilibazisa.

Kungenzeka futhi ukuhlangabezana nemfuneko ye-CDC yokuvivinya umzimba ngesigamu sesikhathi uma ukhetha i-aerobics enamandla amakhulu, edinga amandla amaningi. Ezinye izibonelo ze-aerobics enamandla amakhulu zibandakanya ukugijima, ukudlala ibhola, noma ukukhuphuka intaba. Uma uhlela ukufaka amandla okuvivinya umzimba ngendlela ejwayelekile, thintana nodokotela wakho ngaphambi kokuzama noma yini ekhandlayo.

I-CDC futhi incoma ukubamba iqhaza ekuqeqesheni ukumelana okungenani kabili ngeviki, ezinsukwini ezingalandelani. Okufanelekile ukuthi izikhathi zakho zokuqeqesha ukumelana kufanele zihlanganise wonke amaqembu akho amakhulu emisipha, kufaka phakathi:

• izingalo
• imilenze
• okhalweni
• i-abs
• isifuba
• emahlombe
• emuva

Njenge-aerobics enamandla amakhulu, kuwumqondo omuhle ukukhuluma nodokotela wakho ngaphambi kokuzama noma yikuphi ukuqeqeshwa kokumelana ongakaze ukwenze ngaphambili.

Uma kukhulunywa ngokuqeqeshwa okuguquguqukayo, azikho izinkomba eziqondile zokuthi kufanele uhlanganyele kangaki kukho. Kepha ungaqaphela ukuthi ukuzivocavoca okuguquguqukayo njengokuzelula, i-yoga, ne-Pilates kusiza ekunciphiseni ukucindezeleka ngenkathi kuthuthukisa nempilo yakho.

Ngaphezu kwezinzuzo zomzimba zesimiso esivamile sokuzivocavoca, ukuzigcina ulungile nakho kungazuzisa impilo yakho yezenhlalo. Ukubamba iqhaza emisebenzini efana neqembu lezemidlalo noma ukusebenzisa iqembu kungakusiza ukuthi uphume endlini futhi uhlangane nabantu abasha.

Ukuzinakekela

Ukuhlala uphilile emzimbeni kungenye yezinto zokuphatha impilo ene-HIV. Ukugcina impilo yakho engqondweni nasemoyeni kubaluleke ngendlela efanayo. Abantu abasanda kutholakala ukuthi bane-HIV basengozini enkulu yezimo ezithile zempilo yengqondo, njengokucindezeleka.

Uma unokukhathazeka mayelana nokudangala noma ukukhathazeka, khuluma nodokotela wakho mayelana nokwelulekwa. Ukukhuluma nomuntu ongakhethi kungasiza uma kukhulunywa ngokucubungula imizwa enzima nokubeka izinto ngombono.

Amaqembu okusekela kungenye indlela ewusizo yokuxoxa nge-HIV. Ukuhambela iqembu lokwesekwa nakho kungaholela ekwakheni ubungani obusha nabanye abantu abakuqondayo ukuthi kunjani ukuphila ne-HIV.

Kubalulekile ukukhumbula ukuthi ukuxilongwa nge-HIV akusho ukugwema ubudlelwano nabantu abangenayo i-HIV. Manje sekungenzeka ukuba nobudlelwano bezocansi obunempilo obunengozi encane kakhulu yokudlulisa i-HIV, ngenxa yentuthuko ekwelashweni kwe-HIV. Khuluma nodokotela wakho ngezindlela ezinhle zokuzivikela wena nomlingani wakho.

Ukuthatha

Ukuzinakekela kuyinto ebalulekile yokuhlala uphilile futhi uzizwa uqinile nge-HIV. Khumbula ukuthi isimo sakho se-HIV asithinti ikhono lakho lokulandela amaphupho akho. Ngomuthi wokwelashwa ofanele nemikhuba yokuphila enempilo, ungaphila impilo ende, ekhiqizayo njengoba usebenzela ukufeza izinhloso zakho zesikhathi eside.