Amathiphu angu-7 okuvimbela umdlavuza

   1. Gwema ugwayi

Ukusebenzisa noma yiluphi uhlobo lukagwayi kukubeka engozini yokushayisana nomdlavuza. Ukubhema kuhlotshaniswa nezinhlobo ezahlukene zomdlavuza - okuhlanganisa umdlavuza wamaphaphu, womlomo, womphimbo, amalaka, amanyikwe, esinyeni, womlomo wesibeletho nezinso. Ugwayi ohlafunwayo uye waxhunyaniswa nomdlavuza womlomo namanyikwe. Ngisho noma ungawuphuzi ugwayi, ukuchayeka entuthuni kagwayi kungase kwandise amathuba okuba nomdlavuza wamaphaphu.

Ukugwema ugwayi - noma ukuthatha isinqumo sokuyeka ukuwusebenzisa - kuyingxenye ebalulekile yokuvimbela umdlavuza. Uma udinga usizo lokuyeka ukubhema, buza udokotela wakho mayelana nemikhiqizo yokuyeka ukubhema namanye amasu okuyeka ukubhema.

2. Yidla ukudla okunempilo

Nakuba ukukhetha okunempilo esitolo segrosa nangesikhathi sokudla kungenakuqinisekisa ukuvinjelwa komdlavuza, kungase kunciphise ingozi yakho. Cabangela le mihlahlandlela:

Yidla kakhulu izithelo nemifino. Beka ekudleni kwakho ezithelweni, imifino nokunye ukudla okuvela emithonjeni yezitshalo - okufana nezinhlamvu nobhontshisi.

Gwema ukukhuluphala ngokweqile. Yidla kancane futhi ungadlali ngokukhetha ukudla okunekhalori ephezulu okumbalwa, okuhlanganisa noshukela ocolisisiwe namafutha avela emithonjeni yezilwane.

Nciphisa inyama egayiwe. Umbiko we-International Agency for Research on Cancer, inhlangano yomdlavuza ye-World Health Organization, uthi ukudla inyama eningi egayiwe kungandisa kancane ingozi yezinhlobo ezithile zomdlavuza.

Ukwengeza, abesifazane abadla ukudla kwaseMedithera okuhlanganiswe namafutha omnqumo namantongomane axubile bangase banciphise ingozi yomdlavuza wamabele. Ukudla kwaseMedithera kugxile kakhulu ekudleni kwezitshalo, njengezithelo, imifino, okusanhlamvu, okusanhlamvu, namantongomane. Abantu abalandela ukudla kwaseMedithera bakhetha amafutha anempilo, njengamafutha omnqumo, ibhotela nenhlanzi esikhundleni senyama ebomvu.

3. Gcina isisindo esinempilo

Ukugcina isisindo esinempilo kungase kunciphise ingozi yezinhlobo ezihlukahlukene zomdlavuza, okuhlanganisa webele, i-prostate, wamaphaphu, umdlavuza wamathumbu kanye nezinso.

Umsebenzi womzimba nawo uncike. Ngaphezu kokukusiza ukulawula isisindo sakho, ukuvivinya umzimba ngokwako kungase kunciphise ingozi yomdlavuza webele nomdlavuza wamathumbu.

Abantu abadala ababamba iqhaza kunoma yisiphi isilinganiso sokuzivocavoca bathola izinzuzo ezithile zezempilo. Kodwa ukuze uthole izinzuzo ezinkulu zezempilo, zama ukuthola okungenani imizuzu engu-150 ngeviki yomsebenzi wokuvivinya umzimba okusesilinganisweni noma imizuzu engama-75 ngeviki yokunyakazisa umzimba ngamandla. Ungenza futhi inhlanganisela yomsebenzi omaphakathi nonamandla. Njengomgomo ojwayelekile, faka okungenani imizuzu engu-30 yomsebenzi womzimba ohlelweni lwakho lwansuku zonke - futhi uma ungenza okwengeziwe, kungcono.

   4. Zivikele emisebeni yelanga

Umdlavuza wesikhumba ungolunye lwezinhlobo zomdlavuza ezivame kakhulu - futhi ungenye yezindlela ezigwemekayo. Zama lawa macebiso:

Gwema ilanga phakathi nosuku. Ungangeni elangeni phakathi kuka-10 a.m. no-4 p.m., lapho imisebe yelanga inamandla kakhulu.

Hlala emthunzini. Lapho ungaphandle, hlala emthunzini ngangokunokwenzeka. Izibuko zelanga nesigqoko esinomphetho obanzi, nakho kuyasiza.

Vala izindawo eziveziwe. Gqoka izingubo ezinde, ezinithiwe ezivala isikhumba sakho esiningi ngangokunokwenzeka. Khetha imibala ekhanyayo noma emnyama, ebonisa imisebe ye-UV eminingi kune-pastels noma ukotini.

Ungasikhiphi isikrini selanga. Sebenzisa isikrini selanga esibanzi esine-SPF okungenani engama-30, ngisho nezinsuku eziguqubele. Gcoba isikrini selanga ngokukhululekile, bese uphinde usebenzise njalo ngemva kwamahora amabili — noma kaningi uma ubhukuda.

5. Goma

Ukuvimbela umdlavuza kuhlanganisa ukuvikeleka kwezinye izifo ezibangelwa amagciwane. Khuluma nodokotela wakho mayelana nokugonyelwa:

I-Hepatitis B. I-Hepatitis B ingandisa ingozi yokuba nomdlavuza wesibindi. Umuthi wokugomela i-hepatitis B uyatuswa kwabanye abantu abadala abasengcupheni enkulu - njengabantu abanezifo ezithathelwana ngocansi, abantu abasebenzisa izidakamizwa ezifakwa emithanjeni, kanye nokunakekelwa kwezempilo noma abasebenzi bezokuphepha komphakathi abangase bachayeke egazini elinegciwane noma uketshezi lomzimba.

I-Human papillomavirus (HPV). I-HPV igciwane elithathelwana ngocansi elingaholela emdlavuzeni womlomo wesibeletho kanye neminye imikhakha yokuzala kanye ne-squamous cell carcinomas yekhanda nentamo. Umuthi wokugomela i-HPV unconyelwe amantombazane nabafana abaneminyaka engu-11 kanye neyi-12 ubudala. I-U.S. Food and Drug Administration isanda kuvumela ukusetshenziswa komgomo we-Gardasil 9 kwabesilisa nabesifazane abaneminyaka engu-9 kuya kwengu-45.

6. Ungabelani ngezinaliti

 Ukwabelana ngezinaliti nabantu abasebenzisa imishanguzo efakwa emthanjeni kungaholela ekuthelelekeni nge-HIV, kanye ne-hepatitis B kanye ne-hepatitis C - engandisa ingozi yomdlavuza wesibindi.

7. Thola ukwelashwa okuvamile

Ukuzihlola njalo nokuhlolelwa izinhlobo ezahlukene zomdlavuza - njengomdlavuza wesikhumba, kapopopo, womlomo wesibeletho nowebele - kungandisa amathuba okuthola umdlavuza kusenesikhathi, lapho ukwelashwa kungase kuphumelele. Buza udokotela wakho mayelana nohlelo olungcono kakhulu lokuhlolelwa umdlavuza.