Ukuphila ngokusempilweni

Imikhwa elungileyo yezempilo inokuvumela ukuba uphephe ukugula kwaye uphucule umgangatho wobomi bakho. La manyathelo alandelayo aya kukunceda uzive ungcono kwaye uphile ngcono.

• Yenza umthambo rhoqo kwaye ulawule ubunzima bakho.
• Musa ukutshaya.
• Musa ukusela utywala kakhulu. Gwema utywala ngokupheleleyo ukuba unembali yotywala.
• Sebenzisa amayeza akunika umboneleli wakho wezempilo njengoko uyalelwe.
• Yitya ukutya okunezondlo okusempilweni.
• Khathalela amazinyo akho.
• Lawula uxinzelelo lwegazi oluphezulu.
• Landela iindlela ezifanelekileyo zokukhusela.

UQEQESHO

Ukuzilolonga yeyona nto iphambili ukuze uhlale usempilweni. Ukuzivocavoca umzimba kuqinisa amathambo, intliziyo kunye nemiphunga, imisipha yeethoni, ukuphucula amandla, ukunciphisa uxinzelelo kunye nokukunceda ulale ngcono.

Thetha nomboneleli wakho ngaphambi kokuqala inkqubo yovavanyo ukuba uneemeko zempilo ezinje ngokutyeba, uxinzelelo lwegazi, okanye isifo seswekile. Oku kunokunceda ekuqinisekiseni ukuba umthambo wakho ukhuselekile kwaye ufumana olona loncedo lukhulu kuwo.

UKUTSHAYA

Ukutshaya icuba sesona sizathu sokufa sinokuthintelwa eMelika. Umntu omnye kwabahlanu oswelekileyo minyaka le ubangelwa kukutshaya ngokuthe ngqo okanye ngokungathanga ngqo.

Ukuvezwa komsi wecuba lesibini kunokubangela umhlaza wemiphunga kubantu abangatshayiyo. Umsi otshaywayo unxulunyaniswa nesifo sentliziyo.

Alikaze lihle ixesha lokuba uyeke ukutshaya. Thetha nomboneleli wakho okanye umongikazi malunga namayeza kunye neenkqubo ezinokukunceda uyeke.

UKUSETYENZISWA KOTYWALA

Ukusela utywala kuguqula imisebenzi emininzi yobuchopho. Iimvakalelo, ukucinga kunye nokugweba kuqala kuchaphazeleka. Ukuqhubeka nokusela kuya kuchaphazela ukulawulwa kweemoto, kubangele ukuthetha okungahambi kakuhle, ukuphendula kancinci, kunye nokungalingani. Ukuba nenqanaba eliphezulu lamafutha omzimba kunye nokusela ungatyanga kuya kukhawulezisa iziphumo zotywala.

Utywala bungakhokelela kwizifo kubandakanya:

• Izifo zesibindi kunye ne-pancreas
• Umhlaza kunye nezinye izifo zomqala kunye neendlela zokugaya ukutya
• Umonakalo wentliziyo
• Umonakalo wobuchopho
• Musa ukusela utywala xa ukhulelwe. Utywala bunokubangela ingozi enkulu kusana olungekazalwa kwaye lukhokelele kwisifo sokukhula kotywala esiswini.

Abazali kufuneka bathethe nabantwana babo malunga neengozi zotywala. Thetha nomboneleli wakho ukuba wena okanye umntu osondeleyo kuwe unengxaki notywala. Uninzi lwabantu ababomi babo buchatshazelwe butywala bafumana isibonelelo ngokuthatha inxaxheba kwiqela lokuxhasa utywala.

UKUSETYENZISWA KWEZIYOBISI NAMAYEZA

Iziyobisi kunye namayeza achaphazela abantu ngeendlela ezahlukeneyo. Soloko uxelela umboneleli wakho ngazo zonke iziyobisi ozithathayo. Oku kubandakanya amayeza kunye neevithamini.

• Ukudibana kweziyobisi kunokuba yingozi.
• Abantu abadala kufuneka balumke kunxibelelwano xa besela amayeza amaninzi.
• Bonke ababoneleli bakho kufuneka bazi onke amayeza owathathayo. Phatha uluhlu xa usiya kuhlolwa kunye nonyango.
• Kuphephe ukusela utywala ngelixa uthatha amayeza. Oku kunokubangela iingxaki ezinzulu. Umdibaniso wotywala kunye noxinzelelo okanye iipilisi zeentlungu zingabulala.

Abafazi abakhulelweyo akufuneki bathathe naliphi na ichiza okanye amayeza ngaphandle kokuthetha nomboneleli. Oku kubandakanya amayeza awathengiswayo. Umntwana ongekazalwa unovakalelo ngakumbi kumonzakalo kwiziyobisi kwiinyanga ezintathu zokuqala. Xelela umboneleli wakho ukuba uthathe naliphi na iyeza ngaphambi kokuba ukhulelwe.

Soloko uthatha amayeza njengoko kumiselwe. Ukuthatha naliphi na ichiza ngenye indlela ngaphandle kokumiselwa okanye ukuthatha kakhulu kunokubangela iingxaki zempilo. Kucingwa ukusetyenziswa gwenxa kweziyobisi. Ukuxhatshazwa kunye neziyobisi akunxulunyaniswa neziyobisi "ezitalatweni" ezingekho mthethweni.

Amachiza asemthethweni anje ngelaxatives, ipilisi zentlungu, iipreyi zempumlo, iipilisi zokutya, kunye namayeza okukhohlela nazo zinokusetyenziswa gwenxa.

Umlutha uchazwa njengokuqhubeka nokusebenzisa into nangona ufumana iingxaki ezinxulumene nokusetyenziswa. Ukufuna nje ichiza (njenge-painkiller okanye i-antidepressant) kwaye uyithathe njengoko kumiselwe ayisiyiyo into yokuba likhoboka.

UKUJONGANA NOXinezeleko

Uxinzelelo luqhelekile. Inokuba sisikhuthazi esikhulu kunye noncedo kwezinye iimeko. Kodwa uxinzelelo oluninzi lunokubangela iingxaki zempilo ezinje ngengxaki yokulala, ukukhathazeka esiswini, ixhala kunye nokutshintsha kwemood.

• Funda ukuziqonda izinto ezinokubangela uxinzelelo ebomini bakho.
• Ungangabinakho ukunqanda lonke uxinzelelo kodwa ukwazi oyena mthombo kunokukunceda uzive ulawula.
• Okukhona uziva ulawula ngaphezulu kobomi bakho, kokukhona kuya kuncipha ukubakho koxinzelelo ebomini bakho.

Ukutyeba ngokugqithiseleyo

Ukutyeba kakhulu yinkxalabo enkulu yezempilo. Amanqatha omzimba ogqithisileyo anokusebenza ngaphezulu kwentliziyo, amathambo kunye nezihlunu. Inokunyusa umngcipheko wokukhula koxinzelelo lwegazi oluphezulu, ukubetha, imithambo ye-varicose, umhlaza webele, kunye nesifo se-gallbladder.

Ukutyeba kunokubangelwa kukutya kakhulu kunye nokutya ukutya okungenampilo. Ukungazilolongi kudlala indima. Imbali yosapho inokuba semngciphekweni nakwabanye abantu.

UKUTYA

Ukutya ngendlela elungeleleneyo kubalulekile ukuze ube sempilweni.

• Khetha ukutya okuphantsi kwi-fat egcweleyo kunye ne-trans, kunye ne-cholesterol ephantsi.
• Nciphisa ukutya iswekile, ityuwa (isodiyam) kunye notywala.
• Yitya ifibre eninzi, enokufumaneka kwiziqhamo, imifuno, iimbotyi, iimveliso eziziinkozo kunye namandongomane.

UKUNAKEKELWA KWAMazinyo

Unonophelo oluhle lwamazinyo lunokukunceda ugcine amazinyo akho kunye neentsini zakho zisempilweni ubomi bakho bonke. Kubalulekile ukuba abantwana baqale imikhwa elungileyo yamazinyo besebancinci. Ucoceko olufanelekileyo lwamazinyo:

• Bhrasha amazinyo kabini ngemini uze ubhabhe okungenani kube kanye yonke imihla.
• Sebenzisa intlama yamazinyo ye-fluoride.
• Fumana ukuhlolwa kwamazinyo rhoqo.
• Nciphisa ukutya iswekile.
• Sebenzisa ibrashi yamazinyo eneebristles ezithambileyo. Faka ibrashi yakho yamazinyo xa i-bristles igobile.
• Ngaba ugqirha wamazinyo akubonise iindlela ezifanelekileyo zokuxubha kunye nefloss.

Imikhwa esempilweni

• Zilolonge imizuzu engama-30 ngosuku
• Zilolonge nabahlobo
• Ukuzivocavoca - isixhobo esinamandla

Ridker PM, Libby P, Buring JE. Iimpawu zomngcipheko kunye nothintelo lokuqala lwezifo zentliziyo. Ku: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, ii-eds. Isifo sentliziyo seBraunwald: Incwadi yesifundo seMpilo yeNtliziyo. Ngomhla we-11. IPhiladelphia, PA: Elsevier; I-2019: isahluko 45.

Iinkonzo zoThintelo lweeNkonzo zoMsebenzi wase-US. Isiteyitimenti sokugqibela sokuncoma: amazinyo ahlaselwa kubantwana ukususela ekuzalweni ukuya kwiminyaka emi-5: ukuhlolwa. www.uspreventiveservicestaskforce.org/Page/Document/RecommendationStatementFinal/cental-caries-in-children-from-birth-through-age-5-years-creening. Ukuhlaziywa ngoMeyi 2019. Kufikeleleke ngoJulayi 11, 2019.

Iinkonzo zoThintelo lweeNkonzo zoMsebenzi wase-US. Isiteyitimenti sokugqibela sengcebiso: ukusetyenziswa kweziyobisi, okungekho mthethweni: ukuhlolwa. www.uspreventiveservicestaskforce.org/Page/Document/RecommendationStatementFinal/drug-use-illicit-screening. Ukuhlaziywa ngoFebruwari 2014. Kufikeleleke ngoJulayi 11, 2019.

Iinkonzo zoThintelo lweeNkonzo zoMsebenzi wase-US. Isiteyitimenti sokugqibela sesindululo: ukutya okusempilweni kunye nemisebenzi yomzimba yothintelo lwezifo zentliziyo kubantu abadala abaneengxaki zomngcipheko wentliziyo: iingcebiso ngokuziphatha. www.uspreventiveservicestaskforce.org/Page/Document/RecommendationStatementFinal/healthy-diet-and-physical-activity-counselling-abadala- kunye-high-risk-of-cvd. Ukuhlaziywa ngoDisemba 2016. Kufikeleleke ngoJulayi 11, 2019.

Iinkonzo zoThintelo lweeNkonzo zoMsebenzi wase-US. Isiteyitimenti sokugqibela sesincomo: ukuyeka ukutshaya kubantu abadala, kubandakanya nabasetyhini abakhulelweyo: indlela yokuziphatha kunye nongenelelo ngoncedo lweyeza. www.uspreventiveservicestaskforce.org/Page/Document/RecommendationStatementFinal/tobacco-use-in- abadala-and-pregnant-women-counselling-and-interventions1. Ukuhlaziywa ngoMeyi 2019. Kufikeleleke ngoJulayi 11, 2019.

Iinkonzo zoThintelo lweeNkonzo zoMsebenzi wase-US. Ukusetyenziswa kotywala okungenampilo kubantu abakwishumi elivisayo nakubantu abadala: ukuvavanywa kunye nongenelelo lokucebisa ngendlela yokuziphatha. www.uspreventiveservicestaskforce.org/Page/Document/RecommendationStatementFinal/unhealthy-alcohol-use-in-adolescents-and-adult-screening-and-behavioral-counselling-interventions. Ukuhlaziywa ngoMeyi 2019. Kufikeleleke ngoJulayi 11, 2019.