Iingcebiso ezi-7 zokuthintela umhlaza

   1. Hlala kude necuba

Ukusebenzisa naluphi na uhlobo lwecuba kukubeka kwikhondo lokungqubana nomhlaza. Ukutshaya kuye kwanxulunyaniswa neentlobo ezahlukeneyo zomhlaza - eziquka umhlaza wemiphunga, womlomo, womqala, welarynx, udakada, isinyi, umlomo wesibeleko kunye nezintso. Icuba elihlafunwayo liye lanxulunyaniswa nomhlaza womlomo kunye nodaka. Nokuba awuseli icuba, ukuchanabeka kumsi wecuba kunokunyusa umngcipheko wokuba nomhlaza wemiphunga.

Ukuphepha icuba - okanye ukwenza isigqibo sokuyeka ukulisebenzisa - yinxalenye ebalulekileyo yokuthintela umhlaza. Ukuba ufuna uncedo lokuyeka ukutshaya, cela ugqirha wakho malunga neemveliso zokuyeka ukutshaya kunye nezinye iindlela zokuyeka ukutshaya.

2. Yitya ukutya okunempilo

Nangona ukwenza ukhetho olunempilo kwivenkile yegrosari nangexesha lokutya akunakuqinisekisa ngothintelo lomhlaza, kunokunciphisa umngcipheko wakho. Qwalasela ezi zikhokelo:

Yitya iziqhamo nemifuno eninzi. Sekela ukutya kwakho kwiziqhamo, imifuno kunye nokunye ukutya okuvela kwimithombo yezityalo-ezinje ngeenkozo neembotyi.

Kuphephe ukutyeba. Yitya i-lighter kunye ne-leaner ngokukhetha ukutya okumbalwa kweekhalori eziphezulu, kubandakanywa ishukela ecocekileyo kunye namafutha avela kwimithombo yezilwanyana.

Ukunciphisa inyama egayiweyo. Ingxelo yeInternational Agency for Research on Cancer, iziko lomhlaza leWorld Health Organization, ithi ukutya inyama eninzi egayiweyo kunokwandisa kancinane amathuba okuba neentlobo ezithile zomhlaza.

Ukongezelela, abafazi abatya ukutya kweMeditera kunye neoli ye-olive enyulu kunye namandongomane axutywe anokuyinciphisa ingozi yomhlaza wamabele. Ukutya kweMeditera kugxile kakhulu ekutyeni kwezityalo, okufana neziqhamo, imifuno, ukutya okuziinkozo, iimbotyi kunye namandongomane. Abantu abalandela ukutya kweMeditera bakhetha amafutha anempilo, njengeoli yeoli, ibhotela kunye nentlanzi endaweni yenyama ebomvu.

3. Gcina ubunzima obunempilo

Ukugcina ubunzima obusempilweni kunokunciphisa umngcipheko weentlobo ezahlukeneyo zomhlaza, kubandakanya ibele, idlala lengqula, imiphunga, ikholoni kunye nomhlaza wezintso.

Umsebenzi womzimba nawo uxhomekeke. Ukongeza ekukuncedeni ukulawula ubunzima bakho, ukwenza umthambo ngokwawo kunokunciphisa umngcipheko womhlaza wamabele kunye nomhlaza wekoloni.

Abantu abadala abathatha inxaxheba kulo naluphi na ubungakanani bomthambo bafumana iingenelo ezithile zempilo. Kodwa kwiinzuzo ezinkulu zempilo, zama ukufumana ubuncinane imizuzu eyi-150 ngeveki ye-aerobic ephakathi okanye imizuzu engama-75 ngeveki yomsebenzi onamandla we-aerobic. Unokwenza indibaniselwano yomsebenzi ophakathi kunye namandla. Njengenjongo eqhelekileyo, bandakanya ubuncinci imizuzu engama-30 yomsebenzi womzimba kwindlela yakho yemihla ngemihla - kwaye ukuba unokwenza okungakumbi, kungcono.

   4. Zikhusele kwimitha yelanga

Umhlaza wolusu lolona hlobo luxhaphakileyo lomhlaza – kwaye lolona luthintelwayo. Zama la macebiso:

Liphephe ilanga emini. Zigcine elangeni phakathi kwentsimbi ye-10 kusasa kunye neye-4 malanga, xa imitha yelanga inamandla kakhulu.

Hlala emthunzini. Xa ungaphandle, hlala emthunzini kangangoko kunokwenzeka. Iindondo zelanga kunye nomnqwazi onomphetho obanzi zinceda, nazo.

Gubungela iindawo ezivulekileyo. Nxiba iimpahla ezidityanisiweyo, ezinithiweyo ezigquma ulusu lwakho kangangoko. Khetha imibala eqaqambileyo okanye emnyama, ebonisa imitha ye-UV ngaphezu kweepastel okanye umqhaphu.

Musa ukutsiba kwi-sunscreen. Sebenzisa isikhuselo-langa esibanzi esine-SPF engama-30 ubuncinci, nangeentsuku ezinamafu. Faka i-sunscreen ngesisa, uze uphinde usebenzise rhoqo kwiiyure ezimbini - okanye rhoqo ukuba uyaqubha.

5. Fumana ugonyo

Uthintelo lomhlaza lubandakanya ukukhuselwa kolunye usulelo lwentsholongwane. Thetha nogqirha wakho malunga nokugonywa:

IHepatitis B. IHepatitis B inokunyusa umngcipheko wokuba nomhlaza wesibindi. Isitofu sokugonya i-hepatitis B sinconywa kubantu abadala abathile abasengozini enkulu - njengabantu abanezifo ezithathelwana ngesondo, abantu abasebenzisa iziyobisi ezifakwe kwi-intravenous, kunye nokhathalelo lwempilo okanye abasebenzi bokhuseleko loluntu abanokuthi bavezwe kwigazi elosulelekileyo okanye ulwelo lomzimba.

I-Human papillomavirus (HPV). I-HPV yintsholongwane eyosulela ngokwabelana ngesondo enokukhokelela kumhlaza wesibeleko kunye neminye imihlaza yamalungu okuzala kunye ne-squamous cell carcinomas yentloko nentamo. Ugonyo lwe-HPV lwenziwa isincomo kumantombazana namakhwenkwe aneminyaka eli-11 neli-12 ubudala. I-US Food and Drug Administration isandula ukuvuma ukusetyenziswa kogonyo lwe-Gardasil 9 kumadoda kunye nabasetyhini abaneminyaka eyi-9 ukuya kwe-45.

6. Musa ukwabelana ngeenaliti

 Ukwabelana ngeenaliti nabantu abasebenzisa iziyobisi emithanjeni kunokukhokelela usulelo lwe-HIV, kunye ne-hepatitis B kunye ne-hepatitis C - enokunyusa ingozi yomhlaza wesibindi.

7. Fumana unyango rhoqo

Ukuzihlola rhoqo kunye nokuhlola iintlobo ezahlukeneyo zomhlaza - ezifana nolusu, ikholoni, umhlaza womlomo wesibeleko kunye nomhlaza wamabele - kunokunyusa amathuba okufumana umhlaza kwangethuba, xa unyango lunokuphumelela. Buza ugqirha wakho ngeyona shedyuli ilungileyo yokuhlola umhlaza kuwe.