Amathiphu Okukhulelwa Okungandisa Amathuba Akho Okukhulelwa

Kubalulekile ukuba nomzimba onempilo nengqondo elungile yokukhulelwa. Lokhu kusho ukunciphisa ubuthi nemikhuba emibi empilweni yakho. Lokhu akukhathaleli owesifazane kuphela kodwa nakwesilisa. Isidoda somuntu wesilisa sithatha izinyanga ukuthuthuka ngaphambi kokuchama, ngakho-ke ukuphila impilo engenabuthi kubalulekile futhi. Zama ukuthatha indlela ebanzi (holistic approach) yokwandisa amathuba okukhulelwa; ngezansi kunezinyathelo ezimbalwa ezilula ezingathathwa ngabalingani bobabili ukukusiza ohambweni lokukhulelwa nokuzala ingane ngendlela yemvelo. Lezi zinyathelo zithuthukiswe kucatshangelwa izincomo ezamukelekile ngokujwayelekile zochwepheshe bezempilo kanye nocwaningo lwezempilo.

Ukubhema

Ngokwe-Health Institute (uhlelo lukahulumeni wase-Australia), ukubhema kuyinto ebalulekile eyingozi ezimeni ezintathu ezibangela iningi lezifo zokufa e-Australia: isifo senhliziyo, unhlangothi nomdlavuza wamaphaphu. Ukubhema kuhlotshaniswe futhi nomdlavuza womlomo, wesinye, wezinso, wesisu nowomlomo wesibeletho, phakathi kokunye. Ababhemayo baphinde babe sengozini enkulu yokuba nokwehla kokusebenza kwamaphaphu okubangelwa isifo samaphaphu esingapheli esivimbelayo (chronic obstructive pulmonary disease). Ukusebenzisa ugwayi kuhlotshaniswe nezinye izifo eziningi, ezifana nesifo sikashukela, izilonda zesisu, ezinye izinkinga zokubona, nobuhlungu emhlane. Ukubhema ngesikhathi sokukhulelwa kungaholela ekulahlekelweni yisisu, ukuzalwa kwengane eshonile noma ukuzalwa kusenesikhathi. Ukubhema kungathinta kabi ukukhiqiza nokusebenza kwesidoda kanye nokuzala. Uma uzama ukukhulelwa cabanga ukuyeka ukubhema.

Ukulawula Ukucindezeleka

Ukuzama ukukhulelwa kungaba isikhathi esicindezelayo ebudlelwaneni babalingani. Ukucindezeleka kuthinta kabi amandla okuzala ngezindlela eziningi ngaphezu kokucindezeleka osunakho uzama ukukhulelwa! Funa izindlela zokunciphisa ukucindezeleka empilweni yakho. Mhlawumbe uzame i-yoga, ukuzindla, ukubhukuda; funa into ozoyijabulela futhi ozizwa ikuphumuzile. Okubaluleke kakhulu, ukuzijabulisa nokuhleka kusiza ekugcineni isimo sengqondo esijabulayo. Zama ukudala indawo ejabulisayo yesocansi, nijabulele ukwenza uthando esikhundleni sokukugxila njengomsebenzi okufanele wenziwe.

Ukulawula Isisindo

Kubalulekile kuwo wonke amazinga empilo yethu ukugcina ububanzi besisindo esinempilo. Ngakho-ke, ukuba nesisindo esinempilo ngesikhathi sokukhulelwa kuyisinyathelo esibalulekile. Kokubili ukungabi naso isisindo esanele (underweight) kanye nokukhuluphala (overweight) kunganciphisa amandla okuzala. Bheka ukudla okunempilo okulinganiselayo okunezinhlanyelo eziningi, izithelo, imifino kanye neziqephu ezincane zenyama nemfishi ye-organic; mhlawumbe funa izeluleko kudayithishini noma kudayitshini (nutritionist). Ukuzivocavoca njalo kuhlanganiswe nokudla okunempilo kufanele kusize ukudala umzimba nengqondo enempilo.

Ukuphuza Utshwala

Utshwala lungathinta amandla okuzala. Inhlangano Kazwelonke Yocwaningo yase-Australia inxusa ukuthi kungaphuzwi utshwala ngaphambi nangaphakathi kwesikhathi sokukhulelwa. Ukuphuza utshwala kungandisa ingozi yokulahlekelwa yisisu kanye nokungajwayelekile enganeni. Utshwala bungaphinde bube nomthelela ongemuhle empilweni yesidoda samadoda, ngakho kunconywa ukuthi amadoda anciphise ukuphuza kwawo utshwala.

Imithi/Izidakamizwa

Kuhle ukuxoxa nodokotela noma uchwepheshe wakho nganoma imiphi imithi oyisebenzisayo engase ithinte amandla okuzala. Kubalulekile futhi ukubuyekeza noma imiphi imithi ethengwa ngaphandle kwephepha likadokotela (over the counter) wena nomlingani wakho eniyisebenzisayo ngoba ingase nayo ithinte amandla okuzala nenani lesidoda.

Obunye Ubuthi

Ikhaya lakho noma indawo yokusebenza kungaba yizindawo ezingase zibe nobuthi obulimaza ukukwazi ukukhulelwa nokukhulelwa okuphephile. Funa iseluleko kumelaphi wezempilo ukuze akusize ukubona imithombo yobuthi nokukunikeza ukwelashwa kokususwa kwalezi zinto.

Izinto ezisebenza endaweni yomsebenzi nasekhaya zingabandakanya: izibulala-zinambuzane isb. i-DDT, i-dibromochloropropane, i-chlordecone, i-ethylenedibromide, i-chlorpyrifos (Dursban); izibulala-zihlahla isb. i-Dioxin; izibulala-fungi; ama-hydrocarbon isb. ukukhishwa kwezimoto, i-benzopyrene, i-PCB; amakhemikhali okuxazulula (chemical solvents) isb. i-xylene, i-acetone, i-trichlorethylene, ama-petroleum distillates, ama-paint thinners kanye nama-strippers, ama-glycol ethers atholakala kupende; umhwamuko wesolder; intuthu enobuthi evela ekushiseni izinto zokwenziwa nezisekelwe epulasitiki; ama-dye ezindwangu; amakhemikhali okugeza izingubo (dry cleaning chemicals); ithutha, i-mercury, i-cadmium; uphethiloli, upende osuselwa kuwoyela, izixazululi zokuhlanza, okunamathiselayo (adhesives); ukuvezwa emisebeni (radiation) kungaba yingozi ekukhulelweni.

Ukudla Okufanele Kugcine Kukugwema Uma UZama Ukukhulelwa (TTC)

Upizi: Ikhemikhali ekupizini linezinzwa zokulwa nokukwazi ukuzala kubo kokubili amadoda nabesifazane. Ososayensi bathola ukuthi izinga lokuzalwa eTibet beliphansi kakhulu kunakwezinye izingxenye zomhlaba. Imbangela kwatholakala ukuthi imipuzi, okuwukudla okuyisisekelo kwenani labantu bendawo. Emazingeni okuhlolwa kwezokwelapha enziwa e-USA, abesifazane banikezwa leyo kemikhali (ngamaphilisi) etholakala kupizi futhi ukukhulelwa kwehle ngo-60%. Emadodeni amazinga esidoda ehle ngo-50% nawo.

Imikhiqizo ye-Soy: Ukudla okwenziwe nge-soy kuqukethe umthombo wemvelo we-estrogen ongaba usizo, kodwa uma uzama ukukhulelwa noma yiluphi ukudlula okweqile kwe-estrogen kungabangela ukuphazamiseka kwamahomoni. Umphumela ngokuvamile kuba ukuphazamiseka ekukhishweni kwamaqanda nasemkhiqizweni wamaqanda. Ngakho-ke kuhlakaniphile ukugwema zonke izinhlobo zokudla kwe-soy uma uzama ukukhulelwa.

Gcina amandla ocansi (sexual virility)

Kunabantu ababili okufanele bacatshangelwe uma uzama ukukhulelwa futhi impilo yakhe ithinta inani le-sidoda asikhiphayo lapho echama. Ngaphezu kwalezi zeluleko ezilula nezisebenzayo, enye inketho umuntu angayisebenzisa ukuthola impilo enhle yezocansi wukuthatha njalo umthamo wama-multivitamin. Ekuqaleni, angase abonakale njengesindleko esengeziwe esabelweni semali sansuku zonke, kodwa ama-multivitamin empeleni anikeza imiphumela eminingi emihle. Angasiza ukuthuthukisa isifiso sokudla nokunciphisa ukucindezeleka okungavela ezinhlangothini ezihlukahlukene, okuhlanganisa nendawo yokusebenza. Ukucindezeleka nokuntuleka kwesifiso sokudla kudinga ukuxazululwa ngendlela efanele ngoba ngokuvamile kuba nemiphumela engemihle ezintweni zokulangazelela ucansi.