1. Soloko usebenza kuphela ngesondo esiphephile.
Ukuba awuqinisekanga ukuba iqabane lakho lingahlanjulwanga ngesifo socansi, qiniseka ukusebenzisa iikhondom. Ngelishwa, akayi kunika ipesenti ezilikhulu, kodwa kunciphise kakhulu amathuba okubamba ii-bacteria ezifana ne-chlamydia okanye i-gonorrhea, kunye ne-herpes kunye ne-papillomavirus yabantu.
2. Hlola rhoqo i-chlamydia ne-gonorrhea.
Ezi zifo ezithathelwana ngesondo ziyakusindiswa ngokukhawuleza kunye namayeza okulwa nezifo. Ingxaki kukuba ngokuqhelekileyo ezi zifo azizange zenze izibonakaliso kwaye, ukuba ayilulwanga ngexesha, zikhokelela ekuvukeleni kwezitho zeplavic, ezingakhokelela ekungabikho komntwana. Ngoko ke, ukuze ulondoloze ixabiso elipheleleyo lempilo yabasetyhini, kuyimfuneko ukuvavanya ubuncinane kanye ngonyaka ukwenzela ukuba ubu bhaktheriya bukhona emzimbeni.
3. Yisebenzise inani elaneleyo le-folic acid.
Nangona ungakakulungeli ukuba nabantwana, qi niseka ukuthatha i-micrograms ezingama-400 ze-vitamin B imihla ngemihla, kuya kunceda ukukhusela ukuphambuka komntwana xa unquma ukukhulelwa. I-Vitamin B nayo ichaphazela kakuhle impilo yonke yowesifazane, ikhusela ukudandatheka, ukungabikho kwengqondo kunye nokukhathala, kuqinisa iinkqubo zomzimba kunye neentloni. I-Vitamin B ifumaneka kwiininzi zesonka kunye nesonka, kodwa kungcono ukuthatha i-multivitamins ngokuqinisekileyo.
4. Yenza kuphela itan ephilileyo.
I-Melanoma yindlela eyingozi kakhulu yomhlaza wesikhumba. Ukutshatyalaliswa rhoqo kwimizila emisebe yelanga kubhubhisa iiseli zesikhumba ezenza i-secrete i-melanin, ebonakalayo ekutshintsheni kweeseli kwaye ibangela umdlavuza. Unyaka ngamnye inani labaxhoba beekliniki zesikhumba zezo zonke iintlobo ziyanda, kodwa i-melanoma yindlela eqhelekileyo yomhlaza ochaphazela abafazi phakathi kwama-20 no-30. Ngoko ke, unganqikazi ukuxhomekeka kwi-sunscreen kwaye ugweme i-solarium ngamandla akho onke. Kodwa ukuchithwa kwelanga ngokukodwa, kunoko kunceda ekukhululeni umzimba we-vitamin D, ebaluleke kakhulu ekuphuculweni kweempilo zamathambo.
5. Hlala uvavanya uvavanyo lwe-papillomavirus yabantu.
Olu luhlalutyo olulula olukhawulezileyo ukuba ugqirha wezilwanyana kufuneka wenze okungenani kanye ngonyaka. Ibonisa utshintsho olwenziwa ngumntu we-papillomavirus. Ingxowa yonyaka ichaza zonke iinguqu ezitshutshisayo, ezenza kube lula ukuqala unyango kumazinga okuqala, de kube ngumhlaza. Oogqirha abaninzi bancomela ukuba amantombazana eneminyaka eli-12 ubudala agujulwe kwi-papillomavirus yabantu. Isizathu salokhu lokugonywa kwangaphambili kukuba isitofu sokugonya sisebenza kuphela xa senziwa ngaphambi kokuqala kokuphila ngokwesondo.
6. Jonga i-cholesterol yakho ngokucophelela.
Izifo zentliziyo zihlala zihambelana namadoda amadala, kungekhona amantombazana amancinci, kodwa ngokuqinisekileyo wonke umntu oneminyaka engama-20 kufuneka ahlole izinga le-cholesterol yonke iminyaka emihlanu. Ukutshatyalaliswa kwezidumbu kule ngxaki kunokukhokelela kwiingxaki ezinzulu kunye nenkqubo yesifo senhliziyo.
7. Zama ukulala ngokwaneleyo.
Izifundo zibonise ukuba ukungabikho kokulala akugcini nje kukushiye ukhathele usuku lonke, kodwa kwandisa ukwanda, ukuxinezeleka kunye nokuxinezeleka, kwaye kunobuthathaka amandla omzimba. Zama ukulala iiyure ezingama-8 ngosuku.
Zama ukubambelela kwezi ngcebiso. Unganqikazi ukubonisana nodokotela wakho wezintlu kuzo zonke iinkalo ezithandayo. Musa ukulibala ukuba impilo kunye nobuhle babasetyhini bahambelana ngokuthe ngqo.