Ukhuseleko lwezempilo

Bonke abantu abadala kufuneka batyelele umboneleli wabo wezempilo amaxesha ngamaxesha, nangona besempilweni. Injongo yolu tyelelo kukuba:

• Iscreen sezifo, ezinje ngoxinzelelo lwegazi kunye neswekile
• Khangela ingozi yesifo esizayo, njenge-cholesterol ephezulu kunye nokukhuluphala
• Xoxa ngotywala kunye nokusela okukhuselekileyo kunye neengcebiso malunga nendlela yokuyeka ukutshaya
• Khuthaza indlela yokuphila esempilweni, njengokutya okusempilweni nokuzilolonga
• Hlaziya ugonyo
• Gcina ubudlelwane kunye nomboneleli wakho xa unokugula
• Xoxa ngamayeza okanye izongezo ozisebenzisayo

KUTHENI UKUKHATHALELWA KWEZEMPILO KUKHUSELEKO KUBALULEKILE

Nokuba uziva ulungile, kuya kufuneka ubone umboneleli wakho ngokujonga rhoqo. Olu tyelelo lunokukunceda uphephe iingxaki kwixa elizayo. Umzekelo, ekuphela kwendlela yokufumanisa ukuba unoxinzelelo lwegazi oluphezulu kukuba uhlolwe rhoqo. Iswekile yegazi ephezulu kunye namanqanaba aphezulu e-cholesterol nayo isenokungabi nazimpawu kumanqanaba okuqala. Uvavanyo lwegazi olulula lunokuzijonga ezi meko.

Apha ngezantsi kukho ezinye iimvavanyo ezinokwenziwa okanye ezicwangcisiweyo:

• Ifuthe legazi
• Iswekile yegazi
• Cholesterol (igazi)
• Uvavanyo lokuvavanywa komhlaza wekolon
• Ukuvavanywa koxinzelelo
• Ukuvavanywa kwemfuza kumhlaza wamabele okanye umhlaza we-ovari kwabasetyhini abathile
• Uvavanyo lwe-HIV
• Isisombululo
• Ukuhlolwa kwamathambo
• Ipap smear
• Uvavanyo lwe chlamydia, gonorrhea, syphilis, kunye nezinye izifo ezidluliselwa ngeentlobano zesini

Umboneleli wakho unokucebisa ukuba ufuna kangaphi ukucwangcisa utyelelo.

Elinye icandelo lempilo yothintelo kukufunda ukubona utshintsho emzimbeni wakho olungenakuba luqhelekile. Oku kuyenzeka ukuze ubone umboneleli wakho kwangoko. Utshintsho lunokubandakanya:

• Isigaxa naphi na emzimbeni wakho
• Ukunciphisa umzimba ngaphandle kokuzama
• Umkhuhlane ongapheliyo
• Ukhohlokhohlo olungapheliyo
• Iintlungu zomzimba ezingapheliyo
• Utshintsho okanye igazi kwizitulo zakho
• Ulusu luyatshintsha okanye izilonda ezingapheliyo okanye ziba mandundu
• Olunye utshintsho okanye iimpawu ezintsha okanye ezingapheliyo

OKO UNOKUKWENZA UKUHLALA USEMPILWENI

Ukongeza kokubona umboneleli wakho ngokuhlolwa rhoqo, kukho izinto onokuzenza ukuze uhlale usempilweni kwaye uncede ukunciphisa umngcipheko wezifo. Ukuba sele unempilo, ukuthatha la manyathelo kunokukunceda ukuba ulawule.

• Musa ukutshaya okanye ukusebenzisa icuba.
• Zilolonge ubuncinci imizuzu eyi-150 ngeveki (2 iiyure kunye nemizuzu engama-30).
• Yitya ukutya okusempilweni okuneziqhamo kunye nemifuno, ukutya okuziinkozo, iiprotein ezingacacanga, kunye ne-fat-fat okanye i-nonfat.
• Ukuba usela utywala, yenza njalo ngokumodareyitha (kungabikho ngaphezulu kweziselo ezi-2 ngosuku emadodeni kwaye ungadluli kwisiselo esinye ngosuku kubafazi).
• Gcina ubunzima obusempilweni.
• Ngalo lonke ixesha sebenzisa amabhanti, kwaye usebenzise izihlalo zemoto ukuba unabantwana.
• Sukusebenzisa iziyobisi ezingekho mthethweni.
• Ziqhelise ukwabelana ngesondo okukhuselekileyo.

• Umsebenzi womzimba - amayeza othintelo

U-Atkins D, uBarton M. Uvavanyo lwempilo lwamaxesha ngamaxesha. Ku: IGoldman L, iSchafer AI, ii-eds. Amayeza eGoldman-Cecil. Umhla wama-25. IPhiladelphia, PA: Elsevier Saunders; 2016: isahluko 15.

Iwebhusayithi yaseMelika yoGqirha. Yintoni onokuyenza ukugcina impilo yakho. www.familydoctor.org/what-you-can-do-to-maintain-your-health. Ukuhlaziywa ngo-Matshi, i-27, i-2017. Ifikeleleke ngo-Matshi 25, 2019.

ICampos-Outcalt D.Ukhuselo lwempilo. URakel RE, uRakel DP, ii-eds. Incwadi yesikhokelo samayeza osapho. Umhla we-9. IPhiladelphia, PA: Elsevier Saunders; 2016: isahluko 7.