Tichitarisa nhamba dzevateereri vangu, vazhinji vevaverengi, seni, vari muchikamu chemakore makumi matatu. Mune maonero angu, zera rakanakisisa remukadzi, asi nyaya yacho haisi pamusoro peizvi, asi pamusoro pekuti mushure memakore makumi matatu iwe unoda kutarisa hutano hwako zvishoma zvishoma kupfuura kare ?
Nyanzvi dzinokurudzira kutarisisa zvakanyanya kune zvinotevera zvehutano:
- kuchengetedza uremu hune hutano,
- kuchengetedza hudiki hweganda,
- kudzivirira kurasikirwa kwefupa,
- kuderedza kushushikana.
Kugara uchiongorora uye tsika dzakanaka zvinobatsira kuchengeta pfungwa dzako, pfungwa nemuviri zvine hutano uye nekuisa hwaro hwehutano kwemakumi emakore ari kuuya.
Kuchinja kunoita muviri wako
Vakadzi vazhinji mushure memakumi matatu vanotanga kufona huremusezvo metabolism inononoka. Kuchengetedza uremu hune hutano, zvakakosha kuti:
- kutevedzera chirongwa chekudzidzisa chinosanganisira chiitiko cheeerobic (kufamba, kumhanya, kuchovha bhasikoro kana kushambira),
-Kudya chikafu chine hutano, kudzivirira kuwedzerwa zvinotapira uye chikafu chakagadzirwa, kudya zvirimwa zvakawanda: michero, miriwo, miriwo, zviyo, nyemba, nzungu,
- tarisa hunhu hwekurara: usazvipire uchifarira chimwe chinhu, rara zvirinani zvinoramba zvichienderera maawa 7-8 pazuva
Mushure memakore makumi matatu anotanga kupera kwemapfupaizvo zvinogona kukonzeresa kutetepa kwemapfupa - osteoporosis. Wako musungo zvakare kutanga kurasikirwa netoni, iyo inogona pakupedzisira kukanganisa hutete, simba uye chiyero. Kuchengetedza kurasikirwa kwemabhonzo uye mhasuru:
- iva nechokwadi chokuti kudya kwako kwakapfuma mu calcium, uye izvi hazvirevi zvigadzirwa zvemukaka. Verenga zvakawanda pamusoro peizvi pano;
- Takura muviri nekuekisesaiza (maminetsi makumi matatu kusvika makumi matanhatu ezviitwa zvine mwero pazuva, sekufamba nekukurumidza) uye nguva dzose zviitwa zvemasimba (30-60 nguva pasvondo).
- Bvunza chiremba wako nezvekuti ungaita sei kuti mapfupa ako arambe akasimba uye nekuwedzera huwandu hwecalcium mukudya kwako, sekunge kuti unoda kutora mavitamini uye zvicherwa zvinowedzera here.
Unogona kusangana kushushikana kakawanda kupfuura pakutanga: basa, kurera, kurera. Makore asina hanya haana kusara…. Kushungurudzika hakudzivisike, asi zvakakosha kuti unzwisise kuti iwe unogona kudzidza maitiro ekugadzirisa mhinduro yemuviri wako kunetseka. Funga kuita kufungisisa. Zviri nyore kwazvo. Dzidza zvakawanda nezve maitiro ekutanga pano. Pamusoro pekudzidzira kufungisisa, edza ku:
- iva nesimba panyama,
- hapana kuputa, (kana uchiputa, tsvaga nzira yekurega),
- kana ukanwa doro, zvigadzirire kunwa kamwe chete pazuva,
- tora nguva iye pachake nemabasa ako aunofarira.
Mibvunzo kuna chiremba
Kuva nachiremba waunovimba naye kwakakosha kwazvo. Pamusangano unotevera, mubvunze mibvunzo inotevera:
- Maitiro ekuvandudza kudya kwangu, ndedzipi mhando dzezviitiko dzakandinakira? (Kubatsira chiremba wako, chengetedza chikafu uye dhayari dhayeti kwevhiki.)
- Rini uye chii chenguva dzose yekutarisa ini yandinoda?
- Ini ndinoda here kuzviongorora mazamu uye ndingaite sei?
- Ungadzivirira sei osteoporosis? Yakawanda Sei Calcium uye Vitamin D Yandinoda?
- Nzira yekuchengeta sei ganda rako kudzikisa zviratidzo zvekukwegura? Maitiro ekuita ongororo yemwedzi nemamorero?
- Unogona here kukurudzira chirongwa chekubatsira iwe kurega kuputa?
- Ini ndinofanira here kuchinja nzira yekudzivirira nhumbu?
- Nzira yekuderedza kunetseka?
- Inishuwarenzi inovhara bvunzo dzekuongorora iwe dzaunokurudzira? Kana ndisina inishuwarenzi, ndedzipi sarudzo dzangu?
- Ndiani uye nguva yekufona kuti utore bvunzo. Rangarira: gara uchibvunza uye uwane mhinduro yakajeka nezve bvunzo dzauri kutora. Usawire mumusungo we "Hapana nhau dzakanaka". Mhedzisiro yacho haigone kutaurwa kwauri, asi iwe unofanirwa kuziva nezvayo iwe pachako.
Kudzivirira kuongorora bvunzo
Kurudziro pamusoro penyaya iyi inosiyana, saka ive shuwa yekutaura nachiremba waunovimba naye. Ini ndaitungamirirwa nedata renyanzvi dzeAmerica, kusanganisira iyo American Cancer Society. Zvinyorwa pazasi ndezvekudzivirira kuongororwa kuongororwa kwakakurudzirwa kune vakadzi vanopfuura makore makumi matatu ekuberekwa. Uye zvakare, bvunza nachiremba wako nezve izvo zvirwere zvauri panjodzi zvakanyanya nazvo.
Ropa kumanikidza zviyero kuti uone hypertension
Kuwedzera kweropa kunofanirwa kuyerwa kanokwana makore maviri ega ega - kana kuwanda kana iri pamusoro pe120 / 80.
Cholesterol
Tarisa yako cholesterol yeropa makore ese mashanu, kana kazhinji kana uine njodzi dzehosha yemoyo.
Kuongororwa kwekliniki yezamu
Uyai gore rega rega. Kuzviongorora kwepazamu kunopedzisa kuongorora, kunyangwe ichiita chikamu chidiki mukuonekwa kwekenza yemazamu. Kana iwe ukafunga kuita yako yemwedzi yekuzviongorora-bvunzo, bvunza chiremba wako kuti ungazviita sei.
Kuongorora mazino
Shanyira chiremba wako wemazino nguva dzose. Bvunzo dzinogona kubatsira kuona ekutanga zviratidzo kwete kwete zvemumuromo matambudziko, asi zvakare kurasikirwa kwepfupa. Usaregeredza mazino ehunyanzvi kuchenesa yega yega 4-6 mwedzi
Kuongorora chirwere cheshuga
Kumbira chiremba wako kuti zvakakwirira sei chirwere cheshuga. Semuenzaniso, kana yako BP yakakwira kupfuura 135/80 kana iwe uri kutora mishonga yekudzikisa, zvakanaka kuti shuga yako yeropa iongororwe.
Kuongorora kweziso
Tora bvunzo yeziso izere kaviri pakati pemakore makumi matatu kusvika makumi matatu nepfumbamwe. Kana iwe uchitova nematambudziko ekuona kana kuti waonekwa uine chirwere cheshuga, unofanirwa kuona ophthalmologist wako kazhinji.
Cervical swab uye kuongorora kwepamuviri
Tora smear ye oncocytology makore matatu ega ega uye nepillomavirus yevanhu makore mashanu ese. Kuzivikanwa kwehutachiona zvinoenderana nemhedzisiro yemabvunzo apfuura, HIV, vakaroorana vakawanda, immune system - izvi zvese zvikonzero zvekuongororwa gore rega rega.
Usavhiringidze ongororo yenguva dzose neye gynecologist ane smear ye oncocytology. Mhedzisiro yacho inobatsira kudzivirira kana kuona gomarara repamuromo wechibereko. Pinda gynecological bvunzo uye bvunzo gore rega.
Kuongororwa kwetachiona gland (thyroid-inokurudzira mahormone)
Kurudziro dzinosiyana, asi iyo American Thyroid Association inokurudzira kuongorora pazera remakore makumi matatu nemashanu uyezve makore ese mashanu. Bvunza chiremba wako.
Kuongorora kweganda kudzivirira kukura kwekenza yeganda
Ona dermatologist gore rega, tarisa moles pamwedzi, chengetedza ganda rako kubva kuzuva. Kana iwe uine kenza yeganda kana nhengo yemhuri yakarapwa melanoma, bvunza chiremba wako kuti aongororwe.