Potengera ziwerengero za omvera anga, ambiri mwa owerenga, monga ine, ali m'gulu lazaka 30+. Malingaliro anga, zaka zabwino kwambiri za mkazi, koma nkhaniyo siili za izi, koma ponena za kuti pambuyo pa zaka 30 muyenera kuyang'anitsitsa thanzi lanu mosamala kwambiri kuposa kale ?
Akatswiri amalangiza kupereka chidwi kwambiri pazigawo zotsatirazi za thanzi:
- kukhala ndi thupi labwino,
- kuteteza unyamata wa khungu,
- kupewa kuwonongeka kwa mafupa,
- kuchepetsa kupsinjika maganizo.
Kupimidwa pafupipafupi ndi zizolowezi zabwino zidzakuthandizani kusunga malingaliro anu, malingaliro ndi thupi lanu zathanzi ndikuyala maziko athanzi kwazaka zambiri zikubwerazi.
Momwe thupi lanu lingasinthire
Amayi ambiri pambuyo pa makumi atatu amayamba kuyimba kulemera kwakepamene metabolism ikuchepa. Kuti mukhale ndi thanzi labwino, ndikofunikira:
- kutsatira pulogalamu yophunzitsira yomwe imaphatikizapo kuchita masewera olimbitsa thupi (kuyenda, kuthamanga, kupalasa njinga kapena kusambira),
- Kudya zakudya zopatsa thanzi, kupewa zakudya zotsekemera komanso zosinthidwa, kudya mbewu zambiri: zipatso, ndiwo zamasamba, zitsamba, chimanga, nyemba, mtedza,
- yang'anirani momwe kugona kumakhalira: osapereka nsembe m'malo mwa zina, muzigona mosalekeza kwa maola 7-8 patsiku.
Pambuyo zaka 30 akuyamba kuchepa kwa mafupazomwe zingayambitse kufooka kwa mafupa - osteoporosis. Anu minofu Komanso amayamba kutaya kamvekedwe, zomwe pamapeto pake zingakhudze slimness, mphamvu ndi bwino. Kupewa kuwonongeka kwa mafupa ndi minofu:
- onetsetsani kuti zakudya zanu zili ndi calcium yambiri, ndipo izi sizikutanthauza mkaka. Werengani zambiri za izi apa;
- Kwezani thupi ndi masewera olimbitsa thupi (30 mpaka 60 mphindi zolimbitsa thupi patsiku, monga kuyenda mwachangu) komanso kuchita masewera olimbitsa thupi nthawi zonse (2-3 pa sabata).
- Funsani dokotala wanu za momwe mungasungire mafupa anu olimba ndikuwonjezera kuchuluka kwa calcium muzakudya zanu, monga ngati mukufunikira kutenga mavitamini ndi mineral supplements.
Mutha kuwona kupanikizika nthawi zambiri kuposa kale: ntchito, kulera, kulera ana. Zaka zosasamala zatsala .... Kupanikizika sikungapeweke, koma ndikofunikira kumvetsetsa kuti mutha kuphunzira momwe mungasamalire momwe thupi lanu limayankhira kupsinjika. Lingalirani kuchita kusinkhasinkha. Ndi zophweka kwambiri. Dziwani zambiri za momwe mungayambire apa. Kuphatikiza pakuchita kusinkhasinkha, yesani:
- kukhala ochita masewera olimbitsa thupi,
- osasuta, (ngati mumasuta, pezani njira yosiyira),
- ngati mumamwa mowa, dzichepetseni kumwa kamodzi patsiku,
- kutenga nthawi iye mwini ndi ntchito zomwe mumakonda.
Mafunso kwa dokotala
Kukhala ndi dokotala yemwe mumamukhulupirira ndikofunika kwambiri. Pamsonkhano wotsatira, mufunseni mafunso otsatirawa:
- Momwe ndingasinthire zakudya zanga, ndi ntchito zotani zomwe zili zoyenera kwa ine? (Kuti muthandize dokotala wanu, sungani diary ya zakudya ndi masewera olimbitsa thupi kwa sabata.)
- Ndifunika kupita kukayezetsa nthawi ndi nthawi ziti?
- Kodi ndikufunika kudziyesa ndekha bere ndipo ndingachite bwanji?
- Kodi mungapewe bwanji kufooka kwa mafupa? Kodi Ndifunika Calcium ndi Vitamini D Motani?
- Momwe mungasamalire khungu lanu kuti muchepetse zizindikiro za ukalamba? Kodi kuchita pamwezi kufufuza timadontho-timadontho?
- Kodi mungapangire pulogalamu yokuthandizani kuti musiye kusuta?
- Kodi ndikufunika kusintha njira yolerera?
- Kodi kuchepetsa nkhawa?
- Kodi inshuwaransi imalipira zoyeserera zomwe mumalimbikitsa? Ngati ndilibe inshuwaransi, ndi zosankha zotani?
- Ndani komanso nthawi yoti muyimbe kuti mulandire zotsatira za mayeso? Kumbukirani: nthawi zonse funsani ndikupeza yankho latsatanetsatane la mayeso omwe mukulemba. Osagwera mumsampha wa "Palibe nkhani ndi nkhani yabwino". Zotsatira sizinganenedwe kwa inu, koma muyenera kuzipeza nokha.
Mayeso odzitetezera
Malingaliro pamutuwu amasiyanasiyana, choncho onetsetsani kuti mwalankhula ndi dokotala yemwe mumamukhulupirira. Ndinatsogoleredwa ndi deta ya akatswiri a ku America, kuphatikizapo American Cancer Society. Pansipa pali zoyezetsa zodzitetezera zomwe zimalimbikitsidwa kwa amayi opitilira zaka 30 zakubadwa. Kuphatikiza apo, funsani dokotala za matenda omwe muli pachiwopsezo chachikulu.
Miyezo ya kuthamanga kwa magazi kuti muwone ngati ali ndi matenda oopsa
Kuthamanga kwa magazi kuyenera kuyezedwa zaka ziwiri zilizonse - kapena kupitilira apo ngati kupitilira 120/80.
Cholesterol
Yang'anani cholesterol yanu yamagazi zaka zisanu zilizonse, kapena nthawi zambiri ngati muli ndi ziwopsezo za matenda amtima.
Kachipatala kufufuza bere
Bwerani chaka chilichonse. Kudzipima m'mawere kumakwaniritsa kuyezetsa, ngakhale kumagwira gawo laling'ono pozindikira khansa ya m'mawere. Ngati mwaganiza zodziyesa mwezi ndi mwezi, funsani dokotala momwe angachitire.
Kufufuza kwa mano
Pitani kwa dokotala wamano pafupipafupi. Mayeso angathandize kuzindikira zizindikiro zoyambirira za mavuto a m'kamwa, komanso kuwonongeka kwa mafupa. Musanyalanyaze kuyeretsa mano kwa akatswiri miyezi 4-6 iliyonse.
Kuyeza matenda ashuga
Funsani dokotala wanu kuti chiwopsezo chanu cha shuga ndi chokwera bwanji. Mwachitsanzo, ngati kuthamanga kwa magazi kuli kokwera kuposa 135/80 kapena mukumwa mankhwala kuti muchepetse, ndi bwino kuti muyese shuga wanu wamagazi.
Kupima maso
Pezani diso lathunthu kawiri pakati pa zaka za 30 ndi 39. Ngati muli ndi vuto la masomphenya kapena mwapezeka kuti muli ndi matenda a shuga, muyenera kuonana ndi ophthalmologist nthawi zambiri.
Kusanthula kwa khomo lachiberekero ndi chiuno
Pezani smear ya oncocytology zaka zitatu zilizonse komanso papillomavirus yamunthu zaka zisanu zilizonse. Matenda odziwika bwino malinga ndi zotsatira za mayeso am'mbuyomu, kachilombo ka HIV, ogonana nawo angapo, chitetezo chamthupi chofooka - zonsezi ndi zifukwa zoyesedwa chaka chilichonse.
Osasokoneza kuwunika pafupipafupi ndi gynecologist ndi smear kwa oncocytology. Zotsatirazi zithandiza kupewa kapena kuzindikira khansa ya pachibelekero msanga. Kayezetseni amayi ndi kuyezetsa chaka chilichonse.
Kuyeza kwa chithokomiro (chithokomiro-stimulating hormone)
Malingaliro amasiyanasiyana, koma American Thyroid Association imalimbikitsa kuti munthu ayesedwe ali ndi zaka 35 ndiyeno zaka zisanu zilizonse. Funsani dokotala wanu.
Khungu kufufuza kupewa chitukuko cha khansa ya pakhungu
Onani dermatologist pachaka, yang'anani timadontho mwezi uliwonse, tetezani khungu lanu ku dzuwa. Ngati munadwalapo khansa yapakhungu kapena wachibale wanu walandira chithandizo cha melanoma, funsani dokotala kuti akuyezeni.