Amacebo angu-7 Okukhulelwa Azokusiza Ukukhulelwa
Kubalulekile ukuba nomzimba onempilo nengqondo elungele ukukhulelwa. Lokhu kusho ukunciphisa ubuthi nemikhuba emibi empilweni yakho. Lokhu akukhathaleli owesifazane kuphela kodwa futhi nowesilisa — isidoda somuntu wesilisa sithatha izinyanga ukuthuthuka ngaphambi kokuchama, ngakho-ke indlela yokuphila engenabuthi nayo ibalulekile. Lezi zeluleko zokukhulelwa zingasiza!
Odokotela abaningi bakholelwa endleleni ebanzi (holistic approach) yokwandisa amathuba ombhangqwana TTC okukhulelwa ngokwemvelo, futhi lezi zeluleko zokukhulelwa ezingezansi ziyizinyathelo ezimbalwa ezilula okungenziwa bobabili ozakwenu ukuze nisisize endleleni eya ekukhulelweni. Lezi zinyathelo zithuthukiswe kubhekwa izeluleko ezamukelekile zochwepheshe bezempilo kanye nocwaningo lwezempilo olaziwayo.
1. Yeka Ukubhema
Ngokwe-Health Insite (uhlelo lukahulumeni wase-Australia) ukubhema kuwusici esiyingozi esibalulekile kwezifo ezintathu ezibangela inani elikhulu lokufa e-Australia: inhliziyo, unhlangothi nomdlavuza wamaphaphu. Ukubhema kuphinde kwaxhunyaniswa nomdlavuza womlomo, wesinye, wekidaney, wesifuba sokudla (stomach) nowesibeletho, phakathi kokunye. Ababhemayo baphinde babe sengozini enkulu yokuncipha kokusebenza kwamaphaphu ngenxa yesifo esingamahlalakhona samaphaphu (chronic obstructive pulmonary disease). Ukusebenzisa ugwayi kuxhunyaniswe nezinye izifo ezahlukene, ezifana ne-sifo sikashukela, izilonda zesisu, ezinye izinkinga zokubona, nobuhlungu bamhlane. Ukubhema ngesikhathi sokukhulelwa kungaholela ekuphunyelweni yizisu, ukuzalwa kwezingane ezifile noma ukuzalwa ngaphambi kwesikhathi. Ukubhema kungase kuthinte kabi isidoda nokuzala kwakho.
2. Lawula Ukucindezeleka
Ukuzama ukukhulelwa kungaba yisikhathi esicindezelayo ebudlelwaneni bombhangqwana. Ukucindezeleka kuthinta kabi ukuzala ngezindlela eziningi. Funani izindlela zokwehlisa ukucindezeleka empilweni yenu. Mhlawumbe zama i-yoga, ukuzindla, ukubhukuda; funa okuthile ozokujabulela futhi okukunikeza ukuphumula. Okubaluleke kakhulu, injabulo nokuhleka kusiza esimweni sengqondo esijabulisayo. Zama ukudala indawo ejabulisayo yocansi, nijabulele ukwenza uthando kunokukubheka njengephrojekthi.
3. Lawula Isisindo
Kubalulekile kuzo zonke izikhathi zempilo yethu ukugcina isisindo esinempilo. Ngakho-ke-ke ukuba nesisindo esinempilo ngesikhathi sokuzama ukukhulelwa kuyisinyathelo esibalulekile. Bobabili isisindo esingaphansi kanye nokukhuluphala ngokweqile kunganciphisa ukuzala. Bheka ukudla okulinganiselayo okunamabele, izithelo, imifino eminingi kanye nenani elincane lenyama namanzi olwandle (inhlanzi) oku-organic; mhlawumbe funa usizo kudayitishini noma kudokotela wokudla (nutritionist). Ukuvivinya umzimba njalo kuhlanganiswe nokudla okunempilo kufanele kusize ukwakha umzimba nengqondo enempilo.
4. Phuza Utshwala Ngaphansi
Utshwala lungathinta ukuzala. Sincoma ukuthi ningaphuzi utshwala ngaphambi nangesikhathi sokukhulelwa. Ukuphuza utshwala kungakhuphula ingozi yokuphunyelwa yizisu nokungajwayelekile enganeni. Utshwala bungaphinde buthinte isidoda esinempilo, ngakho-ke kunconywa ukuthi amadoda anciphise ukuphuza kwawo utshwala.
5. Hlola Imithi/Izidakamizwa Osebenzisa Zona
Kuhle ukuxoxa nodokotela wakho womndeni (GP) noma uchwepheshe nganoma imiphi imithi oyisebenzisayo engase ithinte ukuzala. Kubalulekile futhi ukubuyekeza noma yiziphi izidakamizwa ozithenga ngaphandle kukadokotela wena nozakwenu enizisebenzisayo ngoba nazo zingathinta ukuzala nenani lesidoda.
6. Cabanga Ngeminye Imisebe Nobuthi
Ikhaya lakho noma indawo yakho yokusebenza kungaba yizindawo ezingaba nemisebe nobuthi engase ilimaze ukuzala nokukhulelwa. Funa iseluleko kudokotela wezempilo ukuze ahlonze imithombo yalobu buthi futhi anikeze ukwelashwa kokukususwa kwezinto eziyingozi. Izinto ezisemsebenzini nasekhaya ezingaba yingozi zingabandakanya: amapesticide isb. i-DDT, i-dibromochloropropane, i-chlordecone, i-ethylenedibromide, i-chlorpyrifos (Dursban); ama-herbicide isb. i-Dioxin; ama-fungicide; ama-hydrocarbon isb. intuthu yezimoto, i-benzopyrene, ama-PCB; ama-solvent amakhemikhali isb. i-xylene, i-acetone, i-trichlorethylene, ama-petroleum distillates, ama-thinner ne-stripper kapende, ama-glycol ether atholakala kupende, imiswakama ye-solder; intuthu enobuthi evela ekushiseni izinto zokwenziwa nezinhlanganisela zepulasitiki; ama-dye ezindwangu; amakhemikhali asetshenziswa ekuwasha izingubo (dry cleaning); udayi (lead), i-mercury, i-cadmium; uphethiloli, upende osuselwa emafutheni, ama-solvent okuhlanza, ama-adhesive; ukuvezwa emisebeni (radiation) kungaba yingozi ekukhulelweni.
7. Gwema Lezi Zidlo
Uphizi: Ikhemikhali ekuphizini inemiphumela yokwehlisa amandla okuzala kubobabili amadoda nabesifazane. Ososayensi bathola ukuthi izinga lokuzalwa eTibet laliphansi kakhulu uma liqhathaniswa nezinye izingxenye zomhlaba. Imbangela kwatholakala ukuthi uphizi, okungukudla okuyisisekelo sabantu bakuleyo ndawo. Ekwenziweni kwezivivinyo e-USA abesifazane banikwa leyo khemikhali (ngamaphilisi) etholakala kuphizi kwase kuncipha ukukhulelwa ngo-60%. Kwabesilisa amazinga esidoda ehla ngo-50%.
Iziphuzo ezithambile (soft drinks): Iziphuzo ezithambile ziqukethe ushukela omningi kunanoma yini cishe ongayidla. Iphakethe elilodwa (can) liqukethe cishe izipuni eziyi-10 zoshukela. Ngeshwa, ukushintshela ku-diet soda akusixazululi isinkinga.
Imikhiqizo ye-soy: Ukudla okwenziwe nge-soy kuqukethe umthombo wemvelo we-estrogen ongaba usizo kodwa uma uzama ukukhulelwa noma yikuphi ukudlula emkhawulweni kwe-estrogen kungadala ukungalingani kwamahomoni. Umphumela ngokuvamile kuba ukuphazamiseka kokuvuthwa kwamaqanda nokukhiqizwa kwamaqanda. Ngakho-ke kuyahlakanipha ukugwema zonke izinhlobo zokudla kwe-soy uma uzama ukukhulelwa.
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