Udindo wa Ntchito Yathupi pa Kukhazikitsa Zotsatira za Khansa
Kodi kuchita masewero olimbitsa thupi kungakweze moyo kwa anthu omwe ali ndi khansara yamapapu kapena ngakhale kuthandizira kuwateteza? Ndikovuta kuti usamve za ubwino wa masewera olimbitsa thupi masiku ano. Tsegulani magazini, yang'anani TV, kapena yang'anani othamanga panjira pamene mukuyendetsa-ndipo zikuwonekerani kuti tikusamala kuti tikhale oyenerera. Matenda a khansa ndi osiyana.
Kuchita mwakhama kumangothandiza kupewa kansalu yamapapo pamalo oyambirira, koma zikuwoneka kuti zimapangitsa kuti moyo ukhale wabwino komanso kuti akhale ndi moyo wabwino kwa omwe amapezeka kale.
Tiyeni tione zomwe maphunzirowa akupeza. Koma popeza kungoyankhula za kuchita masewera olimbitsa thupi komanso kuchita masewera olimbitsa thupi sikuthandiza munthu wina ali ndi khansara yamapapu, tiyeni tiyankhule za njira zosavuta zomwe mungapangire kuchuluka kwa masewera olimbitsa thupi, mwinamwake ngakhale zotsatira.
Kupewa Khansara Yam'mimba
Kafukufuku akupeza kuti zochitika zolimbitsa thupi zimakhala ndi chiopsezo chochepa cha khansa ya m'mapapo, komanso khansa zambiri.
Ndi khansara yamapapu, phindu silikuwonekera kwa gulu limodzi la anthu. Amuna ndi akazi, osuta fodya, omwe poyamba ankasuta fodya, komanso osuta fodya, onse amapindula ndi masewero olimbitsa thupi. Choposa zonse, chiwerengero cha zofunikira zomwe zimafunika kuti pakhale kusiyana sikufuna maola tsiku kapena mgulu wathanzi wathanzi. Ngakhale kulima kawiri pa sabata kwakhala kukugwirizanitsa ndi chiopsezo chochepa. Kwachidziwikire, anthu omwe ali ndi matupi awo amaoneka ngati ali ndi magawo makumi asanu ndi awiri (20%) omwe amachepetsa chiopsezo cha khansa ya m'mapapo.
Kupulumuka kwa Odwala Matenda a Khansa
Kwa amuna ndi akazi onse, kuchita masewera olimbitsa thupi kumawoneka kuchepetsa chiopsezo cha imfa kuchokera ku khansa ya m'mapapo, ngakhale kuti ubwino wawo umakhala waukulu kwa akazi. Kuti mudziwe momwe izi ziliri zofunikira, ganizirani za mankhwala omwe mukutheka mukukumana nawo ndi khansara yamapapo. Ndithudi, mukufuna kupitilizabe mankhwalawa, koma kuchita masewero olimbitsa thupi ndi njira yowonjezeretsera moyo, koma ndi zotsatira zabwino pa moyo wanu wonse osati zowawa.
Moyo Wabwino
Zomwe zimachitika zikuwoneka kuti zimapangitsa kuti anthu omwe ali ndi khansa ambiri azikhala ndi moyo wabwino. Zapezeka kuti zimachepetsa kutopa kwa khansa , chimodzi mwa zizindikiro zovuta kwambiri kwa anthu ambiri omwe ali ndi khansa.
Zopindulitsa zina zowonongedwa pa khansara yamapapo omwe anagwiritsa ntchito zinali kuphwanyitsa kuchepetsa nkhaŵa, kudzidalira bwino, kusintha kwa thupi, ndi kugona bwino. Kumbukirani kuti kuchita masewero olimbitsa thupi kungathandize kudzera mwa zina mwazinthu zina zomwe zingakuthandizeni kuti mupulumuke. Mwachitsanzo, kusowa tulo kwa odwala khansa yamapapo kumachepetsa kupulumuka , ndipo kuchita masewera olimbitsa thupi ndi njira imodzi yothandizira.
Malangizo Owonjezera Zochitika Zathupi ku Tsiku Lanu
Monga tanenera poyamba, kuchuluka kwa zochitika zolimbitsa thupi zofunikira pofuna kuchepetsa chiopsezo cha khansa ya m'mapapo-ndikumapangitsa kukhala ndi moyo komanso khalidwe labwino-kungakhale kosavuta ngati kulima kangapo pa sabata. Ambirife timalephera kuchita zofuna zathu chifukwa timayesetsa kwambiri. Izi zingakhale zovuta kwambiri kwa iwo omwe ali ndi kutopa kwa khansa .
Kodi ndi zinthu zingapo zosavuta zomwe tingachite kuti tiwonjezere zochitika zathupi mpaka masiku athu?
- Bzalani munda. Kulima kungakhale ndi phindu lalikulu. Sikuti kukula maluwa okongola kumatithandiza kuti tiganizire mozama ndi khansa , koma ngati mukukula zakudya zingapo zomwe zingathe kudya zakudya zomwe zingathe kulimbana ndi khansa yamapapo , mukhoza kuchita ntchito ziwiri kapena zitatu ndi ntchitoyi.
- Dzerani ku wailesi. Kachiwiri mungathe kuchita ntchito ziwiri ndi nyimbo. Kuwongolera nyimbo kumawoneka ndi ululu ndi kupuma kwafupipafupi ndi khansara yamapapo ndipo mukhoza kuwonjezera phokoso lowonjezera pa kuvina kwanu kochita masewera olimbitsa thupi.
- Lowani kalasi ya yoga. Yoga ikuwoneka kuti ikuwonjezera maselo achilengedwe (mtundu wa maselo oyera a magazi) omwe amadya maselo a khansa.
- Gulani pedometer, ndipo khalani ndi cholinga cha masitepe angapo tsiku ndi tsiku. Ngati mutachita izi pamodzi ndi munthu wina zingakhale zogwira mtima kwambiri, popeza mulibe wina amene angakufunseni, koma akhoza kuwonjezera mlingo wathanzi.
- Tengani masitepe mmalo mwa elevator.
- Sungani kutali komwe mungathe kupita kwanu.
- Yendani kuzungulira zojambulajambula kapena museum.
Kodi Mungatani Kuti Muchepetse Kuopsa Kapena Kupititsa patsogolo Kupulumuka?
Zokambirana zambiri zokhudzana ndi masewera olimbitsa thupi zimabweretsa chakudya, ndipo izi ndi zosiyana. Ngati mukufuna njira zochepetsera chiopsezo chanu, onetsetsani mndandanda wa zakudya zabwino kwambiri zomwe zingachepetse chiopsezo cha khansa ya m'mapapo . Ngati mukukhala ndi khansa ya m'mapapo lero, yang'anani zakudya izi zomwe zimakupindulitsani mukamachiza . Ndipo potsiriza, palinso zinthu zina zomwe mungachite kuti mukhale ndi moyo wabwino - zina zomwe dokotala wanu sangatchulepo, monga kukhala ndi abwenzi ndi abwenzi ndi abwenzi ndikupeza anzanu atsopano pakati pa khansa ya m'mapapo kuti ayambe.
> Zotsatira:
> Leitzmann, M., Powers, H., Anderson, A. et al. European Code Against Cancer 4th Edition: Ntchito Yathu Ndi Khansa. Kansa Epidemiology . 2015. 39 Suppl 1: S46-55.