Hupenyu hwakanaka

Tsika dzakanaka dzehutano dzinogona kukutendera kuti udzivise kurwara uye nekuvandudza hupenyu hwako. Aya matanho anotevera achakubatsira kuti unzwe zvirinani uye urarame zvirinani.

• Gara uchiita maekisesaizi uye dzora huremu hwako.
• Usapute.
• Usatore doro rakawanda. Dzivisa doro zvachose kana uine nhoroondo yekudhakwa.
• Shandisa mishonga yaunopihwa nehutano hwako sezvaunorayirwa.
• Idya kudya kwakaringana uye kune hutano.
• Chengetedza mazino ako.
• Manage yakakwira BP.
• Tevera maitiro akanaka ekuchengetedza.

BASA ROKUITA

Kurovedza muviri chinhu chakakosha kuti ugare uine hutano. Kurovedza muviri kunosimbisa mapfupa, moyo nemapapu, kurira kwemhasuru, kunatsiridza hutano, kunoderedza kushushikana, uye kunobatsira iwe kurara zvirinani.

Taura nemupi wako usati watanga chirongwa chekurovedza muviri kana uine hutano mamiriro sekufutisa, kuwedzerwa kweropa, kana chirwere cheshuga. Izvi zvinogona kubatsira kuve nechokwadi chekuti kurovedza muviri kwakachengeteka uye kuti unowana zvakazara mazviri.

KUSVUTA

Kusvuta fodya ndicho chikonzero chikuru chinodzivirirwa cherufu muUnited States. Mumwe chete pavashanu vafa gore rega rega angangonangwa kana zvisina kunangana nekusvuta.

Kusvuta utsi hwefodya hwefodya kunogona kukonzera kenza yemapapu mune vasingasvuti. Utsi hwefodya hunobatanidzwawo nechirwere chemwoyo.

Hazvina kunonoka kurega kusvuta. Taura nemupi wako kana mukoti nezvemishonga uye zvirongwa zvinogona kukubatsira kurega.

KUSHANDISA DZIDZA

Kunwa doro kunochinja mashandiro mazhinji ehuropi. Manzwiro, kufunga, uye kutonga zvinotanga kukanganiswa. Kuramba uchinwa kunokanganisa kudzora mota, zvichikonzeresa kutaura, kuita zvishoma, uye kusaenzana zvakanaka. Kuva nehuwandu hwakawanda hwemafuta emuviri uye kunwa pane isina chinhu mudumbu kuchakurumidzisa mhedzisiro yedoro.

Kunwa doro kunogona kutungamira kuzvirwere zvinosanganisira:

• Zvirwere zvechiropa uye rwatata
• Kenza uye zvimwe zvirwere zveyesophagus uye yekugaya nzira
• Kukuvara kwemhasuru yemwoyo
• Kukuvara kwehuropi
• Usamwe doro kana uine nhumbu. Doro rinogona kukonzera kukuvadza kwakanyanya kumwana asati aberekwa uye rinotungamira kune fetal alcohol syndrome.

Vabereki vanofanira kutaura nevana vavo nezve njodzi dzinokonzerwa nedoro. Taura nemupi wako kana iwe kana mumwe munhu wepedyo ane dambudziko nedoro. Vanhu vazhinji vane hupenyu hwakakanganiswa nedoro vanowana rubatsiro kubva mukutora chikamu muboka rekutsigira doro.

ZVINODHAKA NEDZIMAI KUSHANDISA

Zvinodhaka nemishonga zvinokanganisa vanhu nenzira dzakasiyana. Nguva dzose udza mupi wako nezve zvese zvinodhaka zvauri kutora. Izvi zvinosanganisira mishonga inopfuura-ye-counter uye mavitamini.

• Kudyidzana kwezvinodhaka kunogona kuva nenjodzi.
• Vakwegura vanofanirwa kungwarira zvikuru nezve kudyidzana pavanenge vachitora mishonga yakawanda.
• Vese vanokupa vanofanirwa kuziva mishonga yese yauri kutora. Takura runyorwa urwu paunoenda kunoongororwa pamwe nekurapwa.
• Dzivisa kunwa doro uchinwa mishonga. Izvi zvinogona kukonzera matambudziko akakomba. Iko kusanganiswa kwedoro uye zvinyoronyoro kana marwadzo ekurwadziwa kunogona kuuraya.

Vakadzi vane nhumbu havafanirwe kutora chero mushonga kana mushonga vasina kutaura neanopa. Izvi zvinosanganisira mishonga yekutengesa. Mwana asati aberekwa anotonyanya kufunga nezvekukuvadzwa nemishonga mumwedzi mitatu yekutanga. Udza mupiki wako kana wanga uchitora chero mishonga usati wave nepamuviri.

Gara uchitora mishonga sekurairwa. Kutora chero mushonga neimwe nzira isiri yakatemwa kana kutora yakawandisa kunogona kukonzera matambudziko akakomba ehutano. Inofungidzirwa sekushandisa zvinodhaka. Kushungurudza uye kupindwa muropa hazvingobatanidzwe nezvinodhaka "zvemumugwagwa" zvisiri pamutemo

Mishonga yepamutemo senge laxatives, mapiritsi ekunyaradza marwadzo, mapfupa emhino, mapiritsi ekudya, uye mishonga yekukosora inogona kushandiswa zvisirizvo.

Kupindwa muropa kunotsanangurwa sekuenderera mberi nekushandisa chinhu kunyangwe iwe uri kusangana nematambudziko ane chekuita nekushandisa. Kungoda mushonga (senge painkiller kana antidipressant) uye kuutora sezvakarairwa hakusi kupindwa muropa.

KUKUNDA NESHURE

Kushungurudzika kwakajairika. Iyo inogona kuve yakakura kukurudzira uye kubatsira mune dzimwe nguva. Asi kunyanya kushushikana kunogona kukonzera matambudziko ehutano senge dambudziko rekurara, kushungurudzika mudumbu, kushushikana, uye manzwiro anochinja.

• Dzidza kuziva zvinhu zvinonyanya kukonzera kushushikana muhupenyu hwako.
• Iwe unogona kusakwanisa kudzivirira kunetseka kwese asi kuziva kwazvinobva kunogona kukubatsira kuti unzwe mukutonga.
• Kunyanya kudzora iwe kwaunonzwa iwe uine pamusoro pehupenyu hwako, iko kushoma kunokuvadza kunetseka muhupenyu hwako kuchave kuri.

KUFUTEZA

Kufutisa kunetsa kwehutano. Mafuta emuviri akawandisa anogona kuwandisa moyo, mapfupa, uye mhasuru. Inogona zvakare kuwedzera njodzi yako yekukura kweBP, sitiroko, varicose mutsinga, gomarara repazamu, uye chirwere chenduru.

Kufutisa kunogona kukonzerwa nekudya zvakawandisa uye kudya chikafu chisina hutano. Kushaikwa kwekurovedza muviri kunoitawo chikamu. Nhoroondo yemhuri inogona kuve njodzi kune vamwe vanhu zvakare.

ZVOKUDYA

Kuva nechikafu chakaringana kwakakosha kuti uve noutano hwakanaka.

• Sarudza zvekudya zvakaderera mumafuta akaguta uye anotapudza, uye yakaderera cholesterol.
• Deredza kudya kwako kweshuga, munyu (sodium), uye doro.
• Idya imwe fiber, iyo inogona kuwanikwa mumichero, miriwo, bhinzi, zvigadzirwa zvezviyo zvakakwana, uye nzungu.

KUTARISIRA HWOKO

Kuchengetwa kwakanaka kwemazino kunogona kukubatsira iwe kuchengeta mazino ako uye matadza ane hutano kwehupenyu hwese. Zvakakosha kuti vana vatange tsika dzakanaka dzemazino vachiri vadiki. Zvehutsanana hwemazino hwakakodzera:

• Geza mazino ako kaviri pazuva uye floss kanokwana kamwe pazuva.
• Shandisa fluoride mushonga wemazino.
• Gara uchiongororwa mazino.
• Deredza kunwa shuga.
• Shandisa bhurosi rezino rine bristles nyoro. Tsiva bhurasho rako rezino kana bristles ikakombama.
• Ita kuti chiremba wako wemazino akuratidze nzira dzakakodzera dzekukwesha nekubhururuka.

Hutano maitiro

• Rovedza muviri maminitsi makumi matatu pazuva
• Rovedza muviri neshamwari
• Kurovedza muviri - chishandiso chine simba

Ridker PM, Libby P, Kurapa JE. Zviratidzo zvengozi uye chekutanga kudzivirira chirwere chemwoyo. Mune: Zipes DP, Libby P, Bonow RO, Mann DL, Tomaselli GF, Braunwald E, eds. Chirwere Chemwoyo cheBraunwald: A Chinyorwa cheCardiovascular Medicine. 11th ed. Philadelphia, PA: Elsevier; 2019: chitsuwa 45.

US Yekudzivirira Services Task Force webhusaiti. Chirevo chekupedzisira chekukurudzira: mazino anovharirwa muvana kubva pakuzvarwa kusvika pamakore mashanu emakore: kuongorora. www.uspreventiveservicestaskforce.org/Page/Document/RecommendationStatementFinal/cental-caries-in-children-from-birth-through-age-5-years-screening. Yakagadziridzwa May 2019. Yakasvika muna Chikunguru 11, 2019.

US Yekudzivirira Services Task Force webhusaiti. Chirevo chekupedzisira chekukurudzira: kushandisa zvinodhaka, zvisiri pamutemo: kuongorora. www.uspreventiveservicestaskforce.org/Page/Document/RecommendationStatementFinal/drug-use-illicit-screening. Yakagadziridzwa Kukadzi 2014. Yakasvika muna Chikunguru 11, 2019.

US Yekudzivirira Services Task Force webhusaiti. Chirevo chekupedzisira chekukurudzira: kudya kunovaka muviri uye chiitiko chemuviri chekudzivirira chirwere chemoyo muvanhu vakuru vane njodzi yemoyo njodzi: maitiro ekupa mazano. www.uspreventiveservicestaskforce.org/Page/Document/RecommendationStatementFinal/healthy-diet-and-physical-activity-counselling-vakuru-vane-high-risk-of-cvd. Yakagadziridzwa Zvita 2016. Yakasvika muna Chikunguru 11, 2019.

US Yekudzivirira Services Task Force webhusaiti. Yekupedzisira kurudziro chirevo: kuputa fodya kumisa muvanhu vakuru, kusanganisira vakadzi vane nhumbu: maitiro uye pharmacotherapy kupindira. www.uspreventiveservicestaskforce.org/Page/Document/RecommendationStatementFinal/tobacco-use-in-adult-and-pregnant-women-counselling-and-interventions1. Yakagadziridzwa May 2019. Yakasvika muna Chikunguru 11, 2019.

US Yekudzivirira Services Task Force webhusaiti. Kunwa doro zvisina tsarukano muvachiri kuyaruka nevakuru: kuongorora uye maitiro ekupa mazano. www.uspreventiveservicestaskforce.org/Page/Document/RecommendationStatementFinal/unhealthy-alcohol-use-in-adolescents-and-adult-screening-and-behavioral-counselling-interventions. Yakagadziridzwa May 2019. Yakasvika muna Chikunguru 11, 2019.