Utyando lomhlaza webele lixesha elinzima kakhulu kubomi bomfazi. Emva kolu tyando, kubaluleke kakhulu kunangaphambili ukuzinyamekela. Ngokutya okunempilo kunye nokuzilolonga rhoqo, unokubuyisela impilo yakho kwakhona. Ngoko ke, masithethe ngale nto ngokweenkcukacha, ngokulula.
Indlela yokunciphisa ukungonwabi emva kotyando?
Kuqhelekile ukuba uzive unesicaphucaphu kwaye uhlanze emva kotyando. Oku kunokuba yinyani ngakumbi ukuba ukhe wasebenzisa i-chemotherapy okanye i-radiation. Usenokuphelelwa ngumdla wokutya kunye nokungabi namdla wokutya. Ngamanye amaxesha, ukungondleki kakuhle kunokukhokelela kwimeko ebizwa ngokuba yi-"wasting syndrome," apho umzimba uba buthathaka kwaye ube buthathaka.
Khawucinge ngendlela ebesiya kujongana ngayo nezi ngxaki ngexesha elinje. Nazi ezinye iingcebiso ezilula:
- Endaweni yokutya izidlo ezinkulu ezithathu ngexesha elinye, yitya izidlo ezincinci ezininzi imini yonke. Oku kuya kuba lula esiswini sakho kwaye kunciphise isicaphucaphu .
- Endaweni yokutya okuqinileyo, zama ii-protein shakes, iyogathi, kunye neziselo zeproteni ezingamanzi. Ezi zinomsoco kwaye kulula ukuzisela.
- Sela iisuphu ezilula, ezifana nesuphu yenkukhu kunye nemifuno. Ezi zinika umzimba izondlo kunye nolwelo olufunekayo.
Ukutya okukunceda uphilise ngokukhawuleza
Emva kotyando, umzimba wakho udinga amandla angaphezulu kunye nesondlo ukuze uphile ngokukhawuleza. Njengokuba izitena zifuneka ukwakha udonga oluqhekekileyo, imizimba yethu idinga izondlo ezithile ukuze iphilise amanxeba, ilungise iiseli, kwaye ilwe nosulelo .
Ukubaluleka kweproteni
Emva kotyando, umzimba wakho udinga iiproteni ezingaphezulu kunesiqhelo. Oku kukunceda ukuphilisa amanxeba, ukulungisa iiseli, kunye nokulwa nosulelo. Nazi ezinye izinto onokuzenza ukuze ufumane iiproteni ezingaphezulu:
- Yongeza umgubo weproteni okanye ubisi oluyimpuphu ekutyeni.
- Yongeza itshizi egayiweyo kwimifuno , iitapile, irayisi, kunye neesaladi.
- Yitya ukutya okuneproteni eninzi njengee-almond, ii-peanut, ii-cashews kunye netshizi.
- Eyona nto ibalulekileyo: Yitya iiproteni ezingaphezulu kwiintsuku zokuqala emva kotyando, ungakhathazeki ngeekhalori. Oku kuya kukunceda uphile ngokukhawuleza kwaye ubuye amandla akho. Ukuba ufuna ukunciphisa umzimba, ungacinga ngako kamva.
Iikhemikhali zephytochemicals ezilwa nomhlaza
Ezi zizondlo ezikhethekileyo ezifumaneka kwizityalo. Ezinye "iiPhytochemicals" zilwa neeseli zomhlaza kwaye zithintela umhlaza ukuba ungabuyi.Izifundo zifumanise ukuba iyanceda ekuthinteleni.
- Isoya: Isoya ineekhemikhali zezityalo ezibizwa ngokuba yi-"Phytoestrogens". Ezi zifana nehomoni ye-estrogen emizimbeni yethu. Ukutya okuqulethe isoya kuquka i-edamame, i-tofu, ubisi lwesoya, kunye nesuphu ye-miso. Abanye abaphandi bakholelwa ukuba isoya inokunceda ukukhusela umhlaza webele oxhomekeke kwi-estrogen. Abanye abanayo. Ke ngoko, qiniseka ukuba ubuza ugqirha wakho ukuba ukutya i-servings enye ukuya kwezintathu zesoya ngosuku kulungile kuwe. Isenokuphazamisana nonyango lweehomoni.
- Ii-Antioxidants: Ezi zifumaneka ekutyeni okuninzi, okufana neziqhamo, imifuno, kunye namandongomane. Izinto ezifana ne-broccoli, iminqathe, iiblueberries, kunye neemango zilungile. Ii-Antioxidants zikhusela iiseli zomzimba wethu ekonakalisweni. Iingcali zesondlo zithi kungcono ukutya ukutya okunesondlo okuquka iintlobo ngeentlobo zokutya okutsha kunokuthatha izongezo.
- ILycopene: Le ikwaluhlobo lwe- antioxidant . Inoxanduva lombala obomvu weetumato kunye nombala opinki weediliya ezipinki. Ezi zinokunceda ekulweni nomhlaza webele.
- I-Beta-carotene: Yile nto inika imifuno efana neekharothi, iibhatata ezimnandi, kunye namathanga, kunye neziqhamo ezifana neeapricot umbala wazo orenji. Ezinye izifundo zibonisa ukuba ukutya ukutya okutyebileyo kwi-beta-carotene kunokunciphisa umngcipheko wokuphinda umhlaza webele.
Ukutya okunempilo yonke okunciphisa umngcipheko womhlaza
Ungaqhagamshelana nengcali yesondlo ukuze ufumane isicwangciso sokutya esifanelekileyo kuwe. Nangona kunjalo, ezi zikhokelo ziqhelekileyo ziya kuba zibaluleke kakhulu ukuze uqalise. Ukuze kube lula oku, masenze itafile efana nale.
| Izinto onokuzenza (zitye ezi) | Izinto ekungamele uzenze (ziphephe ezi) |
|---|---|
| Iiproteni ezingenamafutha (umz., inkukhu ebilisiwe okanye eyosiweyo, intlanzi ebhakiweyo) | Inyama enamafutha (umz. inyama yenkomo, isoseji) |
| Yitya ubuncinane izidlo ezi-5 zemifuno neziqhamo ezahlukeneyo ngosuku. | Inyama ezicutshungulweyo (umz. ibhekoni, iihot dog, iham, inyama ezitshayiweyo) |
| Endaweni yesonka esimhlophe nerayisi emhlophe, faka isonka esipheleleyo kunye nerayisi ebomvu/emdaka. | Nciphisa ukusetyenziswa kotywala (ungasebenzisi ngaphezu kwesiselo esinye ngosuku ukuba ungumfazi). |
Kubalulekile ukuthetha nogqirha wakho malunga naluphi na utshintsho olwenzayo kwindlela otya ngayo, ingakumbi xa usaphila emva kotyando okanye unyango lwe-chemotherapy. Musa ukuncitshisa umzimba wakho izondlo ozidingayo ukuze uphile.
Ukuphiliswa kunye namandla avela ekuzilolongeni
Ukuzilolonga kakuhle kunokuphucula ukuzithemba kwakho, impilo-ntle yengqondo, kunye nempilo iyonke. Kubalulekile ukuhlala usebenza emva kotyando lomhlaza webele. Ukwanda kobunzima kunokubangela ukuba umhlaza uphinde ubuye. Ngoko ke, ngokuzilolonga nokunciphisa ubunzima obungaphezulu, ungazinceda ukuba uphinde uphile kwaye unciphise umngcipheko wakho womhlaza.
Kuqhelekile ukuziva udiniwe emva kotyando. Ukuba ukhe watyandwa nge-chemotherapy okanye nge-radiation, loo ngxaki inokuba mandundu nangakumbi. Okumangalisayo kukuba, umthambo unokunyusa amandla akho . Iingcali zithi licebo elihle ukuqala ngohlobo oluthile lomthambo rhoqo, nokuba kukuhamba nje.
Cinga ngezi zinto ngaphambi kokuba uqale ukuzilolonga.
- Ukhuseleko Kuqala: Kwiiveki ezimbalwa zokuqala emva kotyando, kufuneka ukhusele amanxeba akho kunye neendawo ezibuthathaka. Kuphephe ukuphakamisa izinto ezinzima (umz., iingxowa, abantwana abancinci).
- Funa ingcebiso kagqirha: Soloko uthetha nogqirha wakho ngaphambi kokuba uqalise nayiphi na inkqubo yokuzilolonga. Nje ukuba akunike imvume, qala kancinci nangononophelo. Cinga ngokubona ingcali yezonyango enamava ekunyangeni izigulane ezinomhlaza webele.
- Lumka nge-lymphedema: Ukuba ususiwe ii-lymph nodes ekhwapheni lakho, usengozini yokudumba engalweni yakho. Siyibiza ngokuba yi-"Lymphedema". Le ngozi iphezulu nangakumbi ukuba ukhe wafumana unyango lwe-radiation. Oku kungenxa yokuba ulwelo lwe-lymph engalweni yakho aluphumi kakuhle. Oku kudumba kunokwenzeka nangaliphi na ixesha emva kotyando okanye unyango lwe-radiation.
- Ukwakhiwa kwakhona kwamabele:Ukuba ukhetha olu tyando, kusenokufuneka wenze utyando oluninzi kwixesha elizayo, ngoko ke kungathatha ixesha elide ukuqala ukuzilolonga.
- Qala ngokuhamba ngokukhawuleza. Okanye, sebenzisa ibhayisekile engashukumiyo ekuvumela ukuba uhlale uthe nkqo kwaye ukhwele ngaphandle kokubeka ubunzima kwiingalo zakho. Kwakhona, izinto ezifana ne-tai chi, i-qigong, kunye nokuzilolonga okulula kwe-yoga zilungile.
- Kamva: Njengoko usiya usiba namandla kancinci kancinci, ungaqhubeka nokwenza umthambo onamandla ngakumbi obeka ubunzima kwiingalo zakho. Umzekelo, ungenza umthambo wokubaleka, ukudada, ukukhwela ibhayisekile, ukuhamba intaba, kunye nomthambo weyoga onzima ngakumbi.
- Awuwedwa ekuchacheni kwakho emva kotyando lomhlaza webele. Usapho lwakho, abahlobo, ingakumbi iqela lakho lezonyango likunye nawe.
- Qiniseka ukuba uthetha nogqirha wakho ngaphambi kokuba wenze naluphi na utshintsho kwindlela otya ngayo okanye kwindlela yakho yokuzilolonga.
- Yitya ukutya okuneproteni eninzi ukuze uncede ekuphiliseni amanxeba kwaye ufumane amandla. Musa ukukhathazeka kakhulu ngeekhalori kwasekuqaleni.
- Yitya ukutya okunesondlo kunye neentlobo ngeentlobo zemifuno neziqhamo ezinemibala. Kuphephe inyama ecutshungulweyo kunye notywala.
- Xa uqala umthambo, qala kancinci kakhulu. Qala ngento elula njengokuhamba ngokukhawuleza. Mamela umzimba wakho. Phumla ukuba uziva udiniwe.
- Lumka ngengozi ye-lymphedema (ukudumba kwengalo). Khusela ingalo yakho. Ukuba ubona ukudumba, ukuba bomvu, okanye intlungu, xelela ugqirha wakho ngoko nangoko.
Ngoko ke, kunokufuneka uziphephe izinto ezifana netenisi, ukubaleka, kunye nokuzilolonga ngeyoga okubeka uxinzelelo kwiingalo zakho kangangeeveki ezimbalwa. Kubaluleke kakhulu ukukhusela iingalo zakho ekulimaleni.
Luhlobo luni lomthambo olulungileyo?
Eyona ndlela ilungileyo kuwe yeyokuba uyayithanda kwaye uyenze rhoqo . Kufuneka ikhuseleke nakuhlobo lotyando olwenzileyo.
Ngaphandle kokuba ugqirha wakho uthi hayi, jonga ukuzilolonga imizuzu engama-30 ngosuku, iintsuku ezi-5 ngeveki. Kodwa khumbula, yenza ezi zinto ngononophelo olukhulu nangokukhuselekileyo iinyanga ezimbalwa emva kotyando.
💬 Comments (0)
Akukho zimvo zithunyelweyo okwangoku. Faka uluvo lwakho apha okokuqala.
Faka uluvo lwakho