Isikhokelo sabadala sokuhlala usempilweni unyaka wonke

Umxholo

• 1. Yiba nomdlandla
• 2. Thatha izongezo njengoko kufuneka
• 3. Yitya ukutya okusempilweni
• 4. Hlamba izandla zakho rhoqo
• 5. Funda ngendlela yokulawula uxinzelelo
• 6. Phumla ngokwaneleyo
• 7. Thatha amanyathelo okuthintela usulelo
• 8. Ishedyuli yezinto zonyaka
• 9. Kuphephe ukunxibelelana nabantu abagulayo
• Ukuthatha

Nokuba ungakanani na ubudala, kubalulekile ukukhathalela umzimba wakho kunye nokuthintela ukugula.

Kodwa ukuba uneminyaka engama-65 okanye ngaphezulu, into elula njengomkhuhlane okanye ukubanda okuqhelekileyo kunokuqhubela phambili kwaye kukhokelele kwiingxaki. Oku kubandakanya usulelo lwesibini olufana nenyumoniya, i-bronchitis, usulelo lwendlebe, okanye usulelo lwesono. Ukuba unesifo esinganyangekiyo esifana nesifuba okanye isifo seswekile, isifo sokuphefumla sinokwenza ukuba mandundu oku.

Ngenxa yoku, kubalulekile ukwenza ukhetho olusempilweni ukomeleza amajoni akho omzimba kunye nokunciphisa amathuba okugula.

Landela ezi ngcebiso zisithoba ukuze uhlale uphilile unyaka wonke.

1. Yiba nomdlandla

Ukuzivocavoca umzimba kukomeleza amajoni omzimba. Okukhona ushukuma, kokukhona umzimba wakho ukwazi ukulwa nokudumba kunye nosulelo.

Umsebenzi owenzayo awunyanzelekanga ukuba ube nzima. Ukuzivocavoca kweempembelelo eziphantsi kuyasebenza, nako.

Unokucinga ngokuhamba ngeebhayisikile, ukuhamba, ukuqubha, okanye i-aerobics ephantsi. Ukuba uyakwazi, yenza umthambo wokuqina ngokulingeneyo kangangemizuzu engama-20 ukuya kwengama-30 ngosuku ukufikelela kwitotali ekhuthazwayo. Kwakhona, yomeleza imisipha yakho ngokuphakamisa iintsimbi okanye ngokwenza iyoga.

Guqula indlela ozilolonga ngayo ukuze ufumane okona kulungileyo kuwe.

2. Thatha izongezo njengoko kufuneka

Ezinye izongezo zinceda ukuxhasa amajoni omzimba asempilweni. Ngaphambi kokuthatha isongezelelo, soloko ubuza ugqirha wakho ukuba kukhuselekile, ngakumbi ukuba uthatha amayeza kagqirha. Ezinye izongezo abanokuzicebisa zibandakanya i-calcium, ivithamin D, ivithamin B6, okanye ivithamini B12.

Thatha izongezo okanye ii-multivitamini njengoko kuyalelwe ukonyusa amajoni akho omzimba.

3. Yitya ukutya okusempilweni

Ukutya okunotye iziqhamo, imifuno, kunye nenyama engenamafutha kunika amajoni akho omzimba amandla kwaye akhusele kwiintsholongwane ezinobungozi kunye neentsholongwane ezibangela ukugula. Iziqhamo kunye nemifuno ngumthombo olungileyo wee-antioxidants. I-Antioxidants ikhusela iiseli zakho kumonakalo kwaye igcine umzimba wakho usempilweni.

Kuya kufuneka unciphise nokutya okuneswekile kunye nokutya okunamafutha, okunokubangela ukudumba emzimbeni kunye nokunciphisa amajoni akho omzimba.

Ukongeza, nciphisa ukusela kwakho utywala. Buza ugqirha wakho malunga nemilinganiselo yotywala efanelekileyo yokusela ngemini okanye ngeveki.

4. Hlamba izandla zakho rhoqo

Ukuhlamba izandla rhoqo yenye indlela ebalaseleyo yokuhlala usempilweni unyaka wonke. Iintsholongwane zihlala kumhlaba ongaphezulu ukuya kwiiyure ezingama-24. Kuyenzeka ukuba ugule ukuba uchukumisa indawo egutyungelwe yintsholongwane kwaye ungcolise izandla zakho, emva koko uchukumise ubuso bakho.

Hlamba izandla zakho ngamanzi ashushu anesepha rhoqo, kunye nemizuzwana engama-20 ubuncinci. Kuphephe ukubamba impumlo, ubuso, nomlomo ngezandla zakho.

Unokuzikhusela ngokusebenzisa i-sanitizer yesandla esichasene ne-antibacterial xa ungakwazi ukuhlamba izandla. Kwakhona, galela iintsholongwane kwiindawo ezijikeleze ikhaya lakho kunye nendawo yokusebenzela rhoqo.

5. Funda ngendlela yokulawula uxinzelelo

Uxinzelelo olungapheliyo lonyusa imveliso yomzimba wakho wehormone yoxinzelelo lwehortisol. I-cortisol eninzi inokuphazamisa imisebenzi eyahlukeneyo emzimbeni wakho, kubandakanya amajoni akho omzimba.

Ukunciphisa uxinzelelo, ukwandisa ukusebenza komzimba, ukulala ngokwaneleyo, ukuzibekela ulindelo olusengqiqweni, nokuphonononga imisebenzi yokuphumla neyonwabisayo.

6. Phumla ngokwaneleyo

Ayikwazi kuphela ukulala ukunciphisa uxinzelelo lwakho, kodwa ukulala yindlela umzimba wakho ozilungisa ngayo. Ngesi sizathu, ukufumana isixa esaneleyo sokulala kunokubangela amajoni omzimba omeleleyo, esenza ukuba kubelula kumzimba wakho ukulwa iintsholongwane.

Ukulala kubalulekile njengoko usiya ukhula kuba kunokwenza ngcono inkumbulo kunye noxinzelelo. Cwangcisa ubuncinci iiyure ezisixhenxe ezinesiqingatha ukuya kwiiyure ezisithoba zokulala ngobusuku ngabunye.

Ukuba unengxaki yokulala, thetha nogqirha wakho ukuze ufumane oyena nobangela. Oonobangela bokungalali kunokubandakanya ukungasebenzi emini kunye necaffeine eninzi. Okanye inokuba luphawu lwemeko yezonyango enje ngokulala komzimba okanye isifo somlenze ongazinzanga.

7. Thatha amanyathelo okuthintela usulelo

Ukufumana ugonyo lonyaka yenye indlela yokuhlala usempilweni unyaka wonke. Ukuba uneminyaka engama-65 nangaphezulu, thetha nogqirha wakho malunga nokufumana idosi ephezulu okanye intsholongwane yomkhuhlane.

Ixesha lomkhuhlane liphakathi kuka-Okthobha noMeyi eUnited States. Kuthatha malunga neeveki ezimbini ukuze isitofu sisebenze, kwaye kunciphisa umngcipheko womkhuhlane xa isitofu sokugonya sihambelana nobunzima obujikelezayo.

Intsholongwane yomkhuhlane itshintsha minyaka le, ngoko ke kufuneka ufumane isitofu sokugonya minyaka le. Ungathetha nogqirha wakho malunga nokufumana izitofu zokuthintela inyumoniya kunye ne-meningitis.

8. Ishedyuli yezinto zonyaka

Ukucwangcisela ukuvavanywa minyaka le kunokukugcina usempilweni. Soloko uthetha nogqirha wakho ukuba unenkxalabo malunga nempilo yakho.

Iimeko ezinje ngeswekile kunye noxinzelelo lwegazi oluphezulu zinokungabonakali. Ukuhlolwa rhoqo komzimba kuya kunceda ugqirha wakho ukuba afumane naziphi na iingxaki kwangethuba. Ukufumana unyango kwangoko kunokuthintela iingxaki zexesha elide.

Kwakhona, ukuba unayo nayiphi na impawu ebandayo okanye yomkhuhlane, jonga ugqirha wakho ngokukhawuleza. Intsholongwane yomkhuhlane ingakhokelela kwiingxaki kubantu abadala abangaphezulu kweminyaka engama-65. Amajoni omzimba atyhafa ngenxa yobudala, nto leyo eyenza kube nzima ukulwa nentsholongwane.

Ukuba ubona ugqirha kwiiyure zokuqala ezingama-48 zeempawu zomkhuhlane, banokumisela i-antiviral ukunciphisa ubunzima kunye nobude beempawu.

9. Kuphephe ukunxibelelana nabantu abagulayo

Enye indlela yokuzikhusela unyaka wonke kukuphepha ukusondela kubantu abagulayo. Oku kulula ukutsho kunokuba kwenziwe. Kodwa ukuba kukho ukugqabhuka komkhuhlane kwindawo yakho, thintela unxibelelwano nabantu abangaziva mnandi kwaye uphephe indawo ezixineneyo kude kuphuculwe iimeko.

Ukuba kufuneka uphume, zikhusele ngokunxiba imaski yobuso. Ukuba ukhathalele umntu onomkhuhlane, nxiba imaski yobuso kunye neiglavu, kwaye uhlambe izandla rhoqo.

Ukuthatha

Umkhuhlane kunye nezinye iintsholongwane zinokuba yingozi njengokuba usiba mdala. Awunakho ukuthintela zonke izigulo, kodwa ukuthatha indlela esebenzayo kunokuqinisa amajoni akho omzimba.

Isistim somzimba esomeleleyo sinokukugcina usempilweni kwaye sikwenze ukuba ungabikho lula kwizigulo unyaka wonke.