Kuchengetedza hutano

Vakuru vese vanofanirwa kushanyira mupi wezvehutano nguva nenguva, kunyangwe paine hutano. Chinangwa chekushanya uku ndechekuti:

• Screen yezvirwere, senge yakakwira BP uye chirwere cheshuga
• Tarisa njodzi dzechirwere mune ramangwana, senge yakakwira cholesterol uye kufutisa
• Kurukurai nezve kunwa doro uye kunwa zvisina njodzi uye nemazano ekuti ungasiye sei kuputa
• Kurudzira mararamiro ane hutano, akadai sekudya zvine hutano uye kurovedza muviri
• Gadziridza majekiseni
• Chengetedza hukama neako mupi kana iwe uchirwara
• Kurukurai nezvemishonga kana zvinowedzerwa zvauri kutora

NEI KUDZIVIRIRA KWENYAYA KUCHENGETEDZA KUNOKOSHA

Kunyangwe iwe uchinzwa zvakanaka, iwe unofanirwa kuona mupi wako wekutarisa nguva dzese. Uku kushanya kunogona kukubatsira kudzivirira matambudziko mune ramangwana. Semuenzaniso, nzira chete yekuziva kana uine BP uye kugara uchiongorora. Yakakwira shuga yeropa uye yakakwira cholesterol mazinga zvakare anogona kunge asina chero zviratidzo mumatanho ekutanga. Ongororo yeropa yakapusa inogona kutarisa aya mamiriro.

Pazasi pane mimwe bvunzo dzinogona kuitwa kana kurongwa:

• Ropa kumanikidza
• Ropa shuga
• Cholesterol (ropa)
• Kenza yekoloni kuongorora kuongorora
• Kushungurudzika kuongorora
• Genetic kuyedza kenza yemazamu kana ovari kenza mune vamwe vakadzi
• Kuongororwa HIV
• Mammogram
• Osteoporosis kuongorora
• Pap smear
• Kuedzwa kwechlamydia, gonorrhea, syphilis, uye zvimwe zvirwere zvepabonde

Wako mupi anogona kukurudzira kuti kangani iwe ungangoda kuronga kushanya.

Chimwe chikamu chehutano hwekudzivirira kudzidza kuona shanduko mumuviri wako izvo zvingave zvisina kujairika. Izvi ndezvekuti iwe ugone kuona wako mupi ipapo ipapo. Shanduko dzinogona kusanganisira:

• Bundu chero ripi zvaro pamuviri wako
• Kuderedza uremu pasina kuyedza
• Fivha inogara
• Kukosora kusingaendi
• Muviri kurwadza nemarwadzo asingaendi
• Shanduko kana ropa muzvituru zvako
• Ganda rinochinja kana maronda asingatsve kana kuwedzera
• Dzimwe shanduko kana zviratidzo zvitsva kana zvisingaendi

ZVAUNOGONA KUITA KUTI Ugare Uine Hutano

Kunze kwekuona mupi wako wekugara uchiongorora, pane zvinhu zvaunogona kuita kuti ugare uine hutano uye kubatsira kudzikisa njodzi yako yezvirwere. Kana iwe uchitove uine hutano mamiriro, kutora aya matanho kunogona kukubatsira iwe kuugadzirisa.

• Usapute kana kushandisa fodya.
• Exercise kanokwana kuita 150 maminetsi pasvondo (2 maawa nemaminitsi makumi matatu).
• Idya chikafu chine hutano uine yakawanda michero nemiriwo, zviyo zvakakwana, mapuroteni akaonda, uye yakaderera-mafuta kana isina mafuta emukaka.
• Kana iwe uchinwa doro, zviite zvine mwero (hapana zvinopfuura zvinwiwa zviviri pazuva pazuva revarume uye kwete inopfuura 1 chinwiwa pazuva kune vakadzi).
• Chengetedza huremu hune hutano.
• Nguva dzose shandisa mabhandi epachigaro, uye shandisa zvigaro zvemotokari kana uine vana.
• Usashandise zvinodhaka zvisiri pamutemo.
• Dzidzira bonde rakachengeteka.

• Chiitwa chemuviri - mushonga wekudzivirira

Atkins D, Barton M. Kuongororwa kwehutano nguva nenguva. Mune: Goldman L, Schafer AI, eds. Goldman-Cecil Mushonga. 25th ed. Philadelphia, PA: Elsevier Saunders; 2016: chits.

American Academy yeVanachiremba webhusaiti. Izvo iwe zvaunogona kuita kuchengetedza hutano hwako. www.rwe-hih-pie.de-familydoctor.org/what-you-can-do-to-maintain-your-health. Yakagadziridzwa Kurume, 27, 2017. Yakasvika munaKurume 25, 2019.

Campos-Outcalt D. Kuchengetedza hutano. Rakel RE, Rakel DP, eds. Chinyorwa cheMhuri Mishonga. 9th ed. Philadelphia, PA: Elsevier Saunders; 2016: chits.