Ukuhlinzwa komdlavuza webele kuyisikhathi esinzima kakhulu empilweni yowesifazane. Ngemva kwalokhu kuhlinzwa, kubaluleke kakhulu kunanini ngaphambili ukuzinakekela. Ngokudla okunempilo kanye nokuzivocavoca njalo, ungaphinde uthole impilo yakho. Ngakho-ke, ake sixoxe ngalokhu ngokuningiliziwe, kalula.
Unganciphisa kanjani ukungakhululeki ngemva kokuhlinzwa?
Kuvamile ukuzizwa unesicanucanu nokuhlanza ngemva kokuhlinzwa. Lokhu kungaba yiqiniso ikakhulukazi uma uke wenziwa i-chemotherapy noma i-radiation. Ungase futhi ulahlekelwe yisifiso sokudla kanye nokuntuleka kwesifiso sokudla. Ngezinye izikhathi, ukungondleki kahle kungaholela esimweni esibizwa ngokuthi "i-wasting syndrome," lapho umzimba uba mncane futhi ube buthakathaka.
Cabanga ukuthi singabhekana kanjani nalezi zinkinga ngesikhathi esinjengalesi. Nanka amanye amathiphu alula:
- Esikhundleni sokudla ukudla okukhulu okuthathu ngesikhathi esisodwa, yidla ukudla okuncane okuningana usuku lonke. Lokhu kuzokwenza kube lula esiswini sakho futhi kunciphise isicanucanu .
- Esikhundleni sokudla okuqinile, zama ama-protein shake, i-yogurt, kanye neziphuzo zama-protein eziwuketshezi. Lokhu kunempilo futhi kulula ukukuphuza.
- Phuza amasobho alula, njengesobho lenkukhu elinemifino. Lokhu kunikeza umzimba izakhamzimba kanye noketshezi oludingekayo.
Ukudla okukusiza ukuthi ululame ngokushesha
Ngemva kokuhlinzwa, umzimba wakho udinga amandla engeziwe kanye nokudla okunempilo ukuze ululame ngokushesha. Njengoba nje izitini zidingeka ukwakha udonga oluphukile, imizimba yethu idinga izakhamzimba ezithile ukuze zelaphe amanxeba, ilungise amangqamuzana, futhi ilwe nezifo .
Ukubaluleka kweprotheyini
Ngemva kokuhlinzwa, umzimba wakho udinga amaprotheni amaningi kunokujwayelekile. Lokhu kwenzelwa ukusiza ukuphulukisa amanxeba, ukulungisa amangqamuzana, nokulwa nokutheleleka. Nazi ezinye izinto ongazenza ukuze uthole amaprotheni amaningi:
- Faka i-protein powder noma ubisi oluyimpuphu ekudleni.
- Faka ushizi oqoshiwe emifinweni , amazambane, ilayisi, kanye namasaladi.
- Yidla ukudla okulula okucebile ngamaprotheni njengama-alimondi, amakinati, ama-cashew, noshizi.
- Okubaluleke kakhulu: Yidla amaprotheni amaningi ezinsukwini zokuqala ngemva kokuhlinzwa, ngaphandle kokukhathazeka ngama-calories. Lokhu kuzokusiza ukuthi ululame ngokushesha futhi uthole amandla akho. Uma ufuna ukwehlisa isisindo, ungacabanga ngakho kamuva.
Amakhemikhali e-phytochemicals alwa nomdlavuza
Lezi izakhamzimba ezikhethekile ezitholakala ezitshalweni. Amanye ama-"Phytochemicals" alwa namaseli omdlavuza futhi avimbele umdlavuza ukuthi ungabuyi.Izifundo zithole ukuthi kuyasiza ekuvimbeleni.
- I-Soy: I-Soy iqukethe amakhemikhali ezitshalo abizwa ngokuthi "ama-Phytoestrogens". Lawa afana ne-hormone i-estrogen emizimbeni yethu. Ukudla okuqukethe i-soy kufaka phakathi i-edamame, i-tofu, ubisi lwe-soy, kanye nesobho le-miso. Abanye abacwaningi bakholelwa ukuthi i-soy ingasiza ekuvikeleni umdlavuza webele oxhomeke ku-estrogen. Abanye abakwenzi. Ngakho-ke, qiniseka ukuthi ubuza udokotela wakho ukuthi ukudla ingxenye eyodwa kuya kwezintathu ze-soy ngosuku kulungile yini kuwe. Kungase kuphazamise ukwelashwa kwama-hormone.
- Ama-Antioxidants: Lawa atholakala ekudleni okuningi, njengezithelo, imifino, namantongomane. Izinto ezifana ne-broccoli, izaqathi, ama-blueberry, kanye nama-mango zinhle kakhulu. Ama-Antioxidants avikela amangqamuzana omzimba wethu ekulimaleni. Ochwepheshe bezokudla bathi kungcono ukudla ukudla okulinganiselayo okuhlanganisa izinhlobo ezahlukene zokudla okusha kunokuthatha izithasiselo.
- I-Lycopene: Lena futhi uhlobo lwe- antioxidant . Inesibopho sombala obomvu katamatisi kanye nombala opinki wamagilebhisi apinki. Lokhu kungasiza ekulweni nomdlavuza webele.
- I-Beta-carotene: Yilokhu okwenza imifino efana nezaqathi, ubhatata, namathanga, kanye nezithelo ezifana nama-apricot zibe nombala o-orenji. Ezinye izifundo ziphakamisa ukuthi ukudla ukudla okucebile nge-beta-carotene kunganciphisa ingozi yokuphinda kuvele umdlavuza webele.
Ukudla impilo yonke okunciphisa ingozi yomdlavuza
Ungaxhumana nochwepheshe wezokudla ukuze uthole uhlelo lokudla olungcono kakhulu kuwe. Kodwa-ke, lezi ziqondiso ezijwayelekile zizoba zibaluleke kakhulu ukuze uqale. Ukuze lokhu kube lula, ake sakhe ithebula elifana naleli.
| Izinto okufanele uzenze (zidle lezi) | Izinto okungafanele zenziwe (zigweme lezi) |
|---|---|
| Amaprotheni angenamafutha (isb., inkukhu ebilisiwe noma eyosiwe, inhlanzi ebhakiwe) | Inyama enamafutha (isb. i-steak, isoseji) |
| Yidla okungenani izitsha ezi-5 zemifino nezithelo ezahlukahlukene ngosuku. | Inyama ecutshunguliwe (isib. ubhekeni, ama-hot dog, i-ham, inyama ebhemayo) |
| Faka isinkwa esimhlophe nelayisi elimhlophe esikhundleni sesinkwa esiphelele kanye nelayisi elibomvu/elinsundu. | Nciphisa ukusetshenziswa kotshwala (ungaphuzi ngaphezu kwesisodwa ngosuku uma ungowesifazane). |
Kubalulekile ukukhuluma nodokotela wakho nganoma yiziphi izinguquko ozenzayo ekudleni kwakho, ikakhulukazi lapho ululama ngemva kokuhlinzwa noma ukwelashwa ngamakhemikhali. Ungancishi umzimba wakho izakhamzimba ozidingayo ukuze ululame.
Ukuphulukiswa namandla avela ekuzivocavoceni
Ukuzivocavoca okuhle kungathuthukisa ukuzethemba kwakho, inhlalakahle yengqondo, kanye nempilo iyonke. Kubalulekile ukuhlala usebenza ngemva kokuhlinzwa komdlavuza webele. Ukukhuluphala kungenza umdlavuza ubuye. Ngakho-ke, ngokuzivocavoca nokunciphisa isisindo esengeziwe, ungazisiza ukuthi ululame futhi unciphise ingozi yakho yomdlavuza.
Kuvamile ukuzizwa ukhathele ngemva kokuhlinzwa. Uma uke wenziwa i-chemotherapy noma i-radiation, lokho kukhathala kungaba kubi nakakhulu. Ngokumangalisayo, ukuzivocavoca kungakhulisa amandla akho . Ochwepheshe bathi kungumqondo omuhle ukuqala ngohlobo oluthile lokuzivocavoca njalo, noma ngabe ukuhamba nje.
Cabanga ngalezi zinto ngaphambi kokuba uqale ukuzivocavoca.
- Ukuphepha Kuqala: Emasontweni ambalwa okuqala ngemva kokuhlinzwa, kufanele uvikele inxeba lakho nezindawo ezibucayi. Gwema ukuphakamisa izinto ezisindayo (isib. izikhwama, izingane ezincane).
- Funa iseluleko sezokwelapha: Khuluma nodokotela wakho njalo ngaphambi kokuqala noma yiluphi uhlelo lokuzivocavoca. Uma esekunike imvume, qala kancane futhi ngokucophelela. Cabanga ngokubona udokotela wezokwelapha ngokomzimba onolwazi lokwelapha iziguli ezinomdlavuza webele.
- Qaphela i-lymphedema: Uma uke wasuswa ama-lymph node ekhwapheni lakho, usengozini yokuvuvukala engalweni yakho. Lokhu sikubiza ngokuthi "i-Lymphedema". Le ngozi iphakeme nakakhulu uma uke welashwa ngemisebe. Lokhu kungenxa yokuthi uketshezi lwe-lymph olungalweni yakho aluphumi kahle. Lokhu kuvuvukala kungenzeka nganoma yisiphi isikhathi ngemva kokuhlinzwa noma ukwelashwa ngemisebe.
- Ukwakhiwa Kabusha Kwesifuba:Uma ukhetha lokhu kuhlinzwa, kungase kudingeke ukuthi wenze ukuhlinzwa okuningana esikhathini esizayo, ngakho-ke kungathatha isikhathi eside ukuqala ukuzivocavoca.
- Qala ngokuhamba ngokushesha. Noma, sebenzisa ibhayisikili elingashintshi elikuvumela ukuthi uhlale uqonde futhi ugibele ngaphandle kokubeka isisindo ezingalweni zakho. Futhi, izinto ezifana ne-tai chi, i-qigong, kanye nokuzivocavoca okulula kwe-yoga kuhle.
- Kamuva: Njengoba kancane kancane uthola amandla, ungadlulela ekuzivocavoca okunamandla okufaka isisindo ezingalweni zakho. Isibonelo, ungenza ukugijima, ukubhukuda, ukugibela ibhayisikili, ukuhamba ngezinyawo, kanye nokuzivocavoca kwe-yoga okunamandla kakhulu.
- Awuwedwa ekululameni kwakho ekuhlinzweni komdlavuza webele. Umndeni wakho, abangani, ikakhulukazi ithimba lakho lezokwelapha linawe.
- Qiniseka ukuthi ukhuluma nodokotela wakho ngaphambi kokwenza noma yiziphi izinguquko ekudleni kwakho noma ohlelweni lwakho lokuzivocavoca.
- Yidla ukudla okucebile ngamaprotheni ukuze usize ekwelapheni amanxeba futhi uthole amandla. Ungakhathazeki kakhulu ngamakhalori ekuqaleni.
- Yidla ukudla okunempilo okunezinhlobonhlobo zemifino nezithelo ezimibalabala. Gwema inyama ecutshunguliwe kanye notshwala.
- Uma uqala ukuzivocavoca, qala kancane kakhulu. Qala ngento elula njengokuhamba ngokushesha. Lalela umzimba wakho. Phumula uma uzizwa ukhathele.
- Qaphela ingozi ye-lymphedema (ukuvuvukala kwengalo). Vikela ingalo yakho. Uma ubona noma yikuphi ukuvuvukala, ukubomvu, noma ubuhlungu, tshela udokotela wakho ngokushesha.
Ngakho-ke, kungadingeka ugweme imisebenzi efana ne-tennis, ukusprinta, kanye nokuzivocavoca kwe-yoga okucindezela izingalo zakho amasonto ambalwa. Kubaluleke kakhulu ukuvikela izingalo zakho ekulimaleni.
Hlobo luni lokuzivocavoca oluhle?
Ukuzivocavoca okungcono kakhulu kuwe yilokho okujabulelayo futhi okwenzayo njalo . Kufanele futhi kuphephile kuhlobo lokuhlinzwa oye wakwenza.
Ngaphandle kokuthi udokotela wakho athi cha, hlose ukuzivocavoca imizuzu engama-30 ngosuku, izinsuku ezi-5 ngesonto. Kodwa khumbula, yenza lezi zinto ngokucophelela nangokuphepha izinyanga ezimbalwa ngemva kokuhlinzwa.
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