IZIZATHU ZOKUYEKA UKUZE KUHLE

Yisiphi isizathu esingcono kakhulu sokuyeka ukubhema, ukufutha noma ukusebenzisa eminye imikhiqizo kagwayi? Kunezizathu eziningi zokuyeka. Bonke bahle. Futhi awuwedwa.

Okhulelwe noma umama omusha?

Thola usizo lwamahhala oluklanyelwe ukuyeka ukubhema kanye nomunye ugwayi wakho nengane yakho.

Thuthukisa Impilo Yakho

Ziningi izizathu zokuyeka ukubhema noma ukusebenzisa eminye imikhiqizo kagwayi. Ngeke nje ukuyeka ugwayi, i-e-cigarettes noma omunye ugwayi kuthuthukise impilo yakho, kungakusiza uzizwe ungcono futhi kukunike amandla engeziwe okuzibandakanya kweminye imikhuba enempilo efana nokuzivocavoca.

Nakuba abantu abaningi bekhathazekile ngokukhuluphala ngemva kokuyeka, kubalulekile ukukhumbula zonke izinzuzo zokuyeka ugwayi noma omunye ugwayi nokuthi kungakanani okwenzela impilo yakho ngokuyeka. Ngoba ukubhema ithinta umzimba wonke, wonke umzimba wakho uyazuza.

Uma ukhathazekile ngokukhuluphala, noma ufuna ukufunda ukuthi yini ongayidla ukuze umise izifiso zakho, nanka amanye amathiphu angakusiza ukuthi uvimbele ukukhuluphala futhi uthuthukise impilo yakho!

WONDLA UMZIMBA NGOKUDLA OKUNEMPILO

Khumbula ukuthi akukhona ukuzincisha okuthile—kumayelana nokondla umzimba wakho lokho okudingeka ube yikho. Ukudla okunempilo akukwazi nje ukusiza ukuvimbela ukuzuza kwesisindo, kungaba mnandi! 1 2

Ipuleti lokudla elinempilo liyingxube yemifino, izithelo, okusanhlamvu okuphelele, namaprotheni anempilo
 Yidla izithelo nemifino eminingi.
Hlela ukudla kwakho nokudla okulula okunempilo ukuze ungalambi ngempela. (Kulula kakhulu ukubamba ukudla okungenampilo uma ulambile.)
Woza nohlu lokudla okulula okunempilo okuthandayo (isb., imbewu kabhekilanga, izithelo, upophukhoni ongahluziwe, ama-wholegrain crackers noshizi, induku yesilimo esidliwayo esinamagatsha anamanzi nebhotela lamantongomane).
Phuza amanzi amaningi futhi ukhawule iziphuzo ngamakhalori afana notshwala, amajusi anoshukela namasoda.
Buka amasayizi wezingxenye zakho. I-Healthy Eating Plate2 ngezansi kungakusiza ukuthi uhlele osayizi bezingxenye zakho.
  • Hlela ukuthi uhhafu wepuleti lakho lesidlo sakusihlwa kube izithelo noma imifino, i-1/4 yepuleti ibe iphrotheni engenawo amandla (isb., inkukhu, inhlanzi ebhakiwe, upelepele) kanye ne-1/4 yepuleti ibe i-carb enempilo njengobhatata noma irayisi elinsundu.
  • Uma “unezinyo elimnandi,” khawulela uphudingi ube kanye ngosuku futhi ukhawulele usayizi wedessert (isb., inkomishi enguhhafu ka-ayisikhilimu, uhhafu wenkomishi yamantongomane axutshwe nesithelo esomisiwe namashibhisi kashokoledi omnyama, 6 oz. Iyogathi yesiGreek eno-1 ucezu lwesithelo esisha, izikwele ezi-2 zeshokoledi emnyama). Sesha ku-inthanethi "imibono ye-dessert enempilo."

VUZA UMZIMBA WAKHO NGOKUQHUBEKA NSUKU ZONKE

Ukuzivocavoca umzimba, njengokuhamba, ukwenza ingadi/ukusebenzela egcekeni, ukuhamba ngebhayisikili, ukudansa, ukuphakamisa izinsimbi, ukufosholo, ukushushuluza eqhweni, ukushushuluza eqhweni, kukusiza ngezindlela eziningi1:

Yehlisa ukucindezeleka
Isiza ukuthuthukisa isimo sakho sengqondo
Kuyasiza ekuvimbeni ukuthi ukhuluphele
Igcina amazinga kashukela ehle ukuvimbela isifo sikashukela (noma ukugcina isifo sikashukela silawulwa)
Kwenza umzimba ube namandla
Igcina amathambo namalunga akho enempilo

Zibekele umgomo wokwengeza amaminithi angu-5 engeziwe okusebenza komzimba kulokho osuvele uyenza usuku ngalunye uze ufinyelele ihora ngosuku. Khumbula, ukuvivinya umzimba kungaba yinoma yini ekwenza unyakaze ngokwanele ukuze ukhuphule umjuluko.

KHETHA IMISEBENZI ENGAPHAMBI KOKUDLA UKUZE USIZE ULWE UKUKHIWA

Umkhuba wokusebenzisa ugwayi—ikakhulukazi ukubhema—kungaba nzima ukuwuyeka njengogwayi ngokwawo. Kuyalinga ukushintsha ugwayi, ugwayi we-elekthronikhi noma ipeni lokufutha ngokudla ukuze ukwanelisa lowo mkhuba wesandla nomlomo. Abanye abantu abasebenzisa ugwayi bakuthola kuwusizo ukuhlafuna utshani noma ushingamu ongenashukela, noma benze okuthile okusha ukuze babambe izandla zabo.

Ungavumeli ukukhathazeka ngokuzuza amaphawundi ambalwa engeziwe kukuthene amandla ekuyekeni ukuyeka. Ngokuyeka awugcini nje ngokuthatha izinyathelo zokwengeza iminyaka empilweni yakho, uthuthukisa izinga lakho lempilo futhi ugcine abantu abaseduze kwakho bephephile ekubhemeni kukagwayi. Ungangabazi ukukhuluma nomhlinzeki wakho wezempilo uma ukhathazekile ngokukhuluphala.

Nazi ezinye izinsiza ezengeziwe zokunciphisa isisindo noma ukugcina isisindo esinempilo:

I-CDC: Isisindo Esinempilo

I-CDC: Ukudla Okunempilo Ngesisindo Esinempilo

Okomndeni Wakho

Intuthu kagwayi ayinempilo kuwo wonke umuntu ekhaya lakho. Kodwa kuyingozi ikakhulukazi ezinganeni ezinamaphaphu asathuthuka nakubantu abaphethwe isifuba somoya, umdlavuza, iCOPD nesifo senhliziyo. Eqinisweni, ukubhema nokuchayeka ekubhemeni kukagwayi kungenye yezimbangela ezivame kakhulu neziyingozi zesifuba somoya.

Udokotela Ohlinzayo WaseMelika uthi kukhona cha izinga elingenabungozi lokuchayeka entuthuni kagwayi. Kunoma ubani, ukuba eduze kukagwayi kufana nokuthi uyabhema, futhi. Ngisho nokuchayeka kancane entuthuni kagwayi kunemiphumela eyingozi ngokushesha, njengokwanda kwengozi yesifo senhliziyo, unhlangothi, isifo sikashukela kanye nomdlavuza wamaphaphu.

BONA ZONKE IZINDLELA INTUTHU YESIBILI AYIBI KUWE KANYE NABATHANDAYO

Khumbula ukuthi akukhona ukuzincisha okuthile—kumayelana nokondla umzimba wakho lokho okudingeka ube yikho. Ukudla okunempilo akukwazi nje ukusiza ukuvimbela ukuzuza kwesisindo, kungaba mnandi! 1 2

Izingane kanye nezinsana zinamaphaphu amancane asakhula. Basengozini enkulu nakakhulu evela kushevu wentuthu kagwayi.
Lapho izingane ziphefumula intuthu, kungabangela izinkinga zempilo ezihlala kuzo zonke izimpilo zazo. Lokhu kubandakanya izinkinga ezifana nesifuba somoya, ukucinana kwemigudu yokuphefumula, inyumoniya, izifo ezindlebeni ezivamile kanye nokungezwani komzimba nezinto ezithile.
Kubantu abadala abaphethwe isifuba somoya, i-allergies noma i-bronchitis, ukubhema kukagwayi kwenza izimpawu zibe zimbi nakakhulu.
Izingane ezinabazali noma abanakekeli ababhemayo banamathuba aphindwe kabili okufa ngenxa ye-Sudden Infant Death Syndrome (SIDS).
Izilwane ezifuywayo eziphefumula intuthu kagwayi zinezinkinga eziningi zokungezwani komzimba, umdlavuza kanye namaphaphu kunezilwane ezifuywayo ezihlala ezindlini ezingenantuthu.

Imiphumela Yezempilo Yokuchayeka Ngokuzenzakalelayo Entuthuni Kagwayi: Umbiko Wodokotela Ohlinzayo Jikelele 

Umndeni wakho ungaba ugqozi olukhulu lokukusiza ukuba uyeke ukubhema ugwayi, i-e-cigarettes noma eminye imikhiqizo kagwayi. Bavumele bakukhuthaze futhi bakusekele emizamweni yakho yokuyeka.

 Angifuni ukuthi amadodakazi ami ama-3, umyeni noma abazukulu abangu-2 badlule bebukele ngifa ngesifo esibi, ngendlela enyantisayo! Izinsuku ezingamashumi amathathu ngaphandle kogwayi nezinye izinsuku eziningi zokuphila ezizayo! Angikwazanga ukujabula. 🙂

JANET
I-Vergennes

Ngenxa Yokugula

Ukuthola ukuthi unesifo kungase kube ukuphaphama okwesabekayo okukushukumisela ukuba uthathe izinyathelo zokuqala eziya ohlelweni lokuyeka ukubhema noma omunye ugwayi. Ukuthi ukuyeka kungathuthukisa ukugula kwakho noma kukusize ulawule kangcono izimpawu zakho, izinzuzo zezempilo zingafinyelela kude.

 Lapho ngiyeka eminyakeni engu-17 edlule, kwakungekhona okokuqala ngizama ukuyeka, kodwa kwakungokokugcina futhi okokugcina. Njengoba ngisanda kutholakala ngine-bronchitis engapheli kanye ne-emphysema yesigaba sokuqala, ngangazi ukuthi leso kwakuyisexwayiso sami sokugcina. Ngabona ukuthi nginenhlanhla kangakanani yokuthi angitshelwanga ukuthi nginomdlavuza wamaphaphu.

NANCY
Essex Junction

Siza ama-Vermonters akhulelwe ukuba ayeke

Vikela Impilo Yengane

Uma wena noma umlingani wakho ukhulelwe noma ucabangela ukukhulelwa, manje yisikhathi esihle sokuyeka ukubhema. Ukuyeka ukubhema ngaphambi, ngesikhathi noma ngemva kokukhulelwa kungcono kakhulu isipho ongazinika wena kanye nengane yakho.

Yehlisa ithuba lakho lokuphuphunyelwa yisisu
Inika ingane yakho umoya-mpilo owengeziwe, ngisho nangemva kosuku olungu-1 kuphela ingabhemi
Idala ingozi encane yokuthi ingane yakho izozalwa kusenesikhathi
Kuthuthukisa ithuba lokuthi ingane yakho izobuya nawe ekhaya isuka esibhedlela
Yehlisa izinkinga zokuphefumula, ukushaywa umoya kanye nokugula kwezingane
Yehlisa ingozi ye-Sudden Infant Death Syndrome (SIDS), izifo ezindlebeni, isifuba somoya, i-bronchitis kanye nenyumoniya.


Impilo yakho ibalulekile nasenganeni yakho.

Uzoba namandla engeziwe futhi uphefumule kalula
Ubisi lwakho lwebele luyoba nempilo
Izingubo zakho, izinwele kanye nekhaya lakho kuzonuka kangcono
Ukudla kwakho kuzonambitha kangcono
Uzoba nemali eningi ongayisebenzisa kwezinye izinto
Azoba mancane amathuba okuba nesifo senhliziyo, unhlangothi, umdlavuza wamaphaphu, isifo samaphaphu esingamahlalakhona kanye nezinye izifo ezihlobene nokubhema.

Thola usizo lwaMAHHALA olwenziwe ngendlela oyifisayo ukuze uyeke ukubhema noma omunye ugwayi futhi uzuze imivuzo yekhadi lesipho! Shaya ucingo 1-800-YEKA-MANJE ukusebenza Nomqeqeshi Wokuyeka Ukukhulelwa oqeqeshwe ngokukhethekile futhi ungathola ikhadi lesipho lama-$20 noma ama-$30 ngocingo ngalunye oluqediwe lokululekwa (kufika ku-$250) phakathi nangemuva kokukhulelwa kwakho. Funda kabanzi futhi uqale ukuzuza imiklomelo.

Hlonipha Othandekayo Olahlekile

Ukulahlekelwa othandekayo kuyisisusa esibalulekile sokuyeka ukubhema. Abanye ngaseVermont bayekile ukuhlonipha impilo yomuntu obathandayo.

 Ubaba washona ngenxa yazo zonke izinkinga zempilo ezihlobene nokubhema. Umama usaphila, kodwa uhlinzwe inhliziyo evulekile ngenxa yokubhema kwakhe. Ngeshwa, ngiphinde nginezinkinga zempilo ezihlobene nokubhema: i-osteoporosis, ama-polyps kuma-vocal chords ami kanye ne-COPD. Lolu wusuku lwami lokuqala, futhi ngizizwa ngikahle ngempela futhi nginamandla. Ngiyazi ukuthi ngingakwenza lokhu. Ngiyazi ukuthi kufanele ngikwenze.

Cheryl
Thumela Mills

Eqela ngaphezulu

Uma uyeka ukubhema, ukufutha umoya noma eminye imikhiqizo kagwayi, akuyona nje impilo yakho oyongayo. Uyomangala ukubona ukuthi yini ongakwazi ukuyenza lapho ungachithi imali ngogwayi noma ugwayi we-elekthronikhi, ugwayi ohlafunwayo, isinemfu noma izinto zokuphefumula.

 Ngangivame ukubhema iphakethe ngosuku, elalibiza kakhulu. Ngakho lapho ngiyeka, ngaqala ukubeka amaRandi angu-5 ngosuku embizeni ekhishini lami. Ngiyekile izinyanga eziyi-8 manje, ngakho-ke ngilondolozwe isiqephu esihle soshintsho. Uma ngifinyelela unyaka wokuyeka, ngihambisa indodakazi yami eholidini ngemali.

FRANK

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