Ukugqiba iminyaka engama-21 linyathelo elibalulekileyo ebomini bakho. Kukho amathemba amakhulu, imingeni emitsha, kunye noxanduva olutsha oluzayo. Ngoko ke, kubaluleke kakhulu ukunyamekela impilo yakho yomzimba neyengqondo ngeli xesha. Namhlanje, masithethe ngezinto onokuzilindela xa usiya kugqirha kule minyaka (Ukutyelela ugqirha/Ukuhlolwa koMntu Omdala Oselula eneminyaka engama-21) kunye nezinto ekufuneka uzazi.
Kwenzeka ntoni xa usiya kugqirha?
Usenokucinga, "Ndingaya kugqirha kwakhona? Ndiphilile." Kodwa nokuba awunazo iingxaki zempilo, ukuxilongwa kule minyaka kubaluleke kakhulu. Kukunceda ukuba uqonde ngcono impilo yakho kwaye uchonge iingxaki ezinokubakho kwangethuba.
Uvavanyo oluqhelekileyo
Okokuqala, ugqirha okanye umongikazi uza:
1. Isalathisi sakho sobunzima bomzimba, okanye i-'BMI (Body Mass Index)' sibalwa ngokujonga ubunzima bakho kunye nobude bakho . Oku kunokukunceda ubone ukuba ubunzima bakho bufanelekile na ngobude bakho.
2. Jonga uxinzelelo lwakho lwegazi . Ungaphinda uhlolwe nokuva kwakho.
Nyamekela impilo yakho yengqondo.
Kule mihla sithetha kakhulu ngempilo yengqondo. Ngoko ke ugqirha wakho angakucela ukuba ubhale iphepha lemibuzo elifutshane ukuze abone ukuba unazo na iimpawu zokudakumba . Eli lixesha elifanelekileyo lokuthetha ngalo naluphi na uxinezeleko okanye ixhala onalo. Ungakhathazeki, ezi zizinto eziyimfihlo kakhulu.
Oko ugqirha akubuza kona kunye necebiso akunika lona
Okulandelayo, ugqirha uza kuthetha nawe, akubuze imibuzo, athethe ngeengxaki zakho, aze akunike iingcebiso ezibalulekileyo.
Makhe sicinge ngokutya neziselo?
Ukutya okunesondlo uselula kubalulekile ukuze ube nobomi obusempilweni.
- Kufuneka utye izidlo ezintathu eziphambili ngemini. Oku kufuneka kuquke iproteni engenamafutha , ubuncinane ii-servings ezi-5 zeziqhamo nemifuno , iinkozo ezipheleleyo , kunye neemveliso zobisi okanye ubisi lwesoya oluqiniswe ngecalcium ubuncinane kathathu ngemini .
- Nciphisa ukutya okunamafutha amaninzi, ityuwa, kunye neswekile kangangoko unako. Cinga nje ngendlela okuyingozi ngayo emzimbeni wakho ukutya irayisi eqhotsiweyo, ukutya okuqhotsiweyo, kunye neziselo ezineswekile ngalo lonke ixesha.
Ulele njani?
Ubusazi na ukuba nangona uneminyaka eli-10 ubudala, usadinga phakathi kweeyure ezisi-7 ukuya kwezisi-9 zokulala kakuhle ngosuku? Abanye abantu banokucinga, "Owu, ndingumntwana omkhulu ngoku, ndifuna nje ukulala kancinci." Kodwa akunjalo.
"Ukulala kamnandi ebusuku akupheleli nje ekuvaleni amehlo. Kunika ingqondo yakho nomzimba wakho amandla afunekayo ukuze usebenze imini yonke."
Ukuba awulali kakuhle, uya kudinwa emini kwaye ungakwazi ukwenza nawuphi na umsebenzi. Nokuba kusesikolweni, eyunivesithi, okanye ukuba unomsebenzi, kuya kuyichaphazela loo misebenzi. Cinga nje ngendlela ekuya kuba nzima ngayo kuwe ukulala kakuhle ebusuku. Ngoko ke, kulungile kakhulu ukuphumla kancinci ngaphambi kokuba ulale ebusuku, kwaye uziqhelise ukubeka izinto ezifana nefowuni yakho kunye nekhompyutha ecaleni ngaphambi kokuba ulale.
Ngaba uyazilolonga?
Kulungile ukuba ungenza umthambo ophakathi, njengokuhamba ngokukhawuleza malunga nemizuzu eli-150 ngeveki, okanye umthambo onzima, njengokubaleka malunga nemizuzu engama-75 ngeveki. Oku kuya kunceda ukulawula ukutyeba okungafunekiyo kwaye kukuncede uphumle. Ungenza nantoni na oyithandayo - ukudanisa, ukudlala, ukubaleka, ukukhwela ibhayisekile, nantoni na.
Ukukhula kwakho kunye namanyathelo alandelayo
Xa beneminyaka engama-21 ubudala, uninzi lwamantombazana luhlangabezana nezinto ezifana nezi:
- Kudalwa ukuziva ungumntu kwaye uzixabise .
- Ubudlelwane bomntu ngamnye buxabiseke ngaphezu kokuba neqela elikhulu labahlobo.
- Baqala ukuzimela ngakumbi kubazali babo.
- Uqala ukucinga ngokungacacanga ukuze asombulule iingxaki.
- Ukwenza izicwangciso zexesha elide zexesha elizayo.
Ngaba nawe uyaziva ezi zinto? Ezi zizinto eziqhelekileyo. Ungathetha nogqirha wakho ngazo.
Uvavanyo lomzimba
Ugqirha uza kuhlola ulusu lwakho aze amamele intliziyo yakho kunye nemiphunga yakho .
Ingakumbi kubasetyhini abancinci
Ukuba ungumfazi oselula, ugqirha wakho unokucebisa ukuba wenze i-Pap smear . Banokukuthumela kwi -gynecologist ukuba kuyimfuneko. I-Pap smear luvavanyo olubalulekileyo lokufumanisa kwangethuba iimeko ezifana nomhlaza womlomo wesibeleko. Akukho nto yokoyika okanye yokuhlazeka ngayo. Kubalulekile ukwenza ezi zinto ngenxa yempilo yakho.
Ingakumbi kubantu abancinci
Ukuba ungumfana oselula, ugqirha wakho uza kuhlola amasende akho ukuze ajonge amaqhuma , iihernia , okanye imithambo erhabaxa (varicoceles) . Ezi zikwalula ukuzinyanga ukuba zichongiwe kwangethuba.
Kwakhona kufuneka ukhumbule ngezitofu zokugonya.
Iigonyo zezona ndlela zilungileyo zokuzikhusela kwizifo ezinzulu. Yiyo loo nto kubalulekile ukufumana iigonyo zakho ngexesha. Thetha nogqirha wakho malunga negonyo omele ulifumane.
Mhlawumbi baza kwenza uvavanyo olufana nolu.
Ngokuxhomekeke kwimeko yakho, ugqirha wakho unokuyalela ezinye iimvavanyo. Umzekelo:
- I-anemia (ukungabikho kwegazi egazini)
- I-Cholesterol ephezulu
- Isifo sephepha
- I-Hepatitis C
- Izifo Ezidluliselwa Ngokwabelana Ngesondo (STDs)
Ugqirha uza kugqiba ukuba ezi mvavanyo ziyimfuneko okanye akunjalo.
Ngoku lixesha lokuba silungiselele ikamva, akunjalo?
Emva kolu vavanyo lwezonyango, kufuneka ucinge nangekamva lakho. Awusengumntwana omncinci.
Uzinyamekela njani?
Nazi izinto ezibalulekileyo kuwe:
- Cwangcisa ikamva. Oko kunokuthetha imfundo ephakamileyo (iKholeji/iYunivesithi) okanye umsebenzi. Cinga ngamaphupha akho.
- Qhubeka usenza izinto ozithandayo. Oko kuthetha ukuzoba, umculo, ukuzilolonga, inkonzo yoluntu , njl. Ezi zinto ziya kukuzisela uvuyo kwaye ziphuhlise ubuntu bakho.
- Ziqhelise ukusebenza ngononophelo , kokubini esikolweni nasemsebenzini.
- Ukuba unengxaki okanye ubunzima, ungabi nazintloni zokucela uncedo kusapho, kwingcali yezempilo, okanye kumntu omdala omthembayo .
- Funda iindlela zokujongana noxinzelelo . Ukuzilolonga, ukucamngca, kunye nokuthetha nabahlobo okanye nosapho kunokunceda.
- Qaphela iimpawu zokudakumba. Ukuba uhlala unomsindo, uphelelwa luvuyo, uphelelwa ngumdla kwizinto obukade uzonwabela, amanqaku aphantsi, okanye iingcinga ezimbi ngobomi , funa uncedo lweengcali ngokukhawuleza.
- Ukuba usaya kugqirha wabantwana, ngoku lixesha lokuba utshintshele kugqirha omdala .
- Hlamba amazinyo akho kabini ngemini nge -fluoride toothpaste , i-floss , kwaye ubone ugqirha wamazinyo kabini ngonyaka.
Ukhuseleko luza kuqala!
Nokuba ukrelekrele okanye umkhulu kangakanani na, ngokuqinisekileyo kufuneka ucinge ngokhuseleko.
- Soloko unxibe ibhanti xa ukhwela imoto.
- Musa ukuthumela imiyalezo okanye ukuthetha kwifowuni yakho ngelixa uqhuba. Oku kubeka ubomi bakho nobabanye emngciphekweni.
- Ukuba usabelana ngesondo, sebenzisa iindlela zokuthintela ukukhulelwa kunye neekhondom ukuze uzikhusele ekukhulelweni okungafunekiyo kunye nezifo ezidluliselwa ngesondo (STDs) .
- Shiya ubudlelwane obunobundlobongela, obungenantlonelo, okanye obunyanzeliswa ukuba wenze isondo. Ulonwabo lwakho kunye nokhuseleko lwakho zezona zinto zibalulekileyo.
- Faka i-sunscreen ubuncinane nge -SPF engama-30 imizuzu eli-15 ngaphambi kokuba uphume phandle. Phinda uyifake rhoqo emva kweeyure ezimbini.
- Musa ukusebenzisa iibhedi zokutshisa isikhumba. Ziyandisa umngcipheko womhlaza wolusu.
- Kuphephe ngokupheleleyo ukutshaya, ukusebenzisa i-vaping, utywala, kunye neziyobisi. Kwakhona, ungaze usebenzise amayeza angazange anikwe ngugqirha.
- Ungaze uqhube ukuba unxilile. Kwaye ungaze ukhwele imoto eqhutywa ngumntu onxilileyo. Endaweni yoko, lungiselela umntu onoxanduva ukuba aqhube kwangaphambili (uMqhubi oMiselweyo) okanye ulungiselele enye imoto.
Khumbula, ubomi bakho buxabisekile. Ngoko ke musa ukuthatha iingozi ezingeyomfuneko.
Xa uthetha ngemeko-bume yasekhaya, khumbula ukuba ukuba unezinto ezifana nezibhamu , mazigcinwe zikhuselekile, zingafikelelwa ngabantwana, kwaye iimbumbulu mazivalelwe zodwa. (Ukuze ubone ukuba oku kubaluleke kangakanani eSri Lanka, cinga ngezinto eziyingozi ekhayeni ngokubanzi).
Okokugqibela, ukuba uneengxaki malunga nemeko yakho yokuhlala , njengokunqongophala kokutya, indawo yokuhlala, okanye i-inshurensi yezempilo, thetha nogqirha wakho. Ugqirha wakho angakuthumela kwizibonelelo zoluntu okanye kumsebenzi wentlalontle onokukunceda.
Into yokugqibela endimele ndiyithethe yile...
Mhlawumbi uyaqonda ukuba olu vavanyo lweminyaka engama-21 lubaluleke kangakanani. Asikuko nje uhlolo lokujonga ukuba unesifo na. Sisikhokelo esihle sokwenza imikhwa emihle eya kuchaphazela ubomi bakho bonke, ukuhlala usempilweni, ukuhlala ukhuselekile, kunye nokuceba ikamva.
Impilo yakho luxanduva lwakho. Ngoko ke, musa ukulibazisa eli xesha lokudibana nogqirha, yiya kulo. Thetha ngokukhululekileyo nogqirha wakho. Buza imibuzo yakho. Kulapho kuphela apho unokuqhubela phambili kwikamva elisempilweni nelinolonwabo.
Khumbula, awuwedwa. Baninzi abantu abanokukunceda kwaye bakunike isikhokelo.
Impilo yolutsha , uvavanyo lwezonyango, utyelelo lwempilo lweminyaka engama-21, impilo yabantu abadala abaselula, i-BMI, impilo yengqondo, ubomi obusempilweni
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