PALIBE amene amafuna kudwala. Munthu akadwala, amalephera kuchita zinthu zina ndipo zambiri zimasokonekera. Mwachitsanzo, angalephere kupita kusukulu kapena kuntchito ndiponso angalephere kupeza ndalama zosamalira banja lake. Komanso nthawi zambiri amawononga ndalama polipira kuchipatala kapena kugula mankhwala. Mwinanso pangafunike munthu woti azimusamalira.

Mpake kuti amati, “Kupewa kumaposa kuchiza.” Ngakhale kuti matenda ena sitingathe kuwapewa, matenda ambiri ndi opeweka. Ndiye kodi mungatani kuti mupewe matenda oterewa komanso kuti matendawa asafalikire? Tiyeni tikambirane mfundo 5 zomwe zingakuthandizeni.

Mogwirizana ndi zimene achipatala china chotchedwa Mayo ananena, kusamba m’manja “ndi njira yabwino kwambiri yopewera matenda komanso yothandiza kuti matenda asafalikire.” Kutikita mphuno kapena m’maso, kungachititse kuti munthu adwale chifuwa kapena chimfine mosavuta. Zili choncho, chifukwa nthawi zambiri m’manja mwathu mumakhala tizilombo toyambitsa matenda. Choncho kuti mupewe matenda, muyenera kumasamba m’manja pafupipafupi. Kusamba m’manja kumathandizanso kupewa matenda oopsa monga chibayo ndi kutsegula m’mimba. Chaka chilichonse matendawa amapha ana oposa 2 miliyoni omwe sanakwanitse zaka 5. Ngakhale matenda oopsa a Ebola, tingathe kuwapewa posamba m’manja pafupipafupi.

Pali nthawi imene kusamba m’manja kumakhala kofunika kwambiri kuti musatenge kapena kufalitsa matenda. Muyenera kusamba m’manja:

• Mukachoka kuchimbudzi.

• Mukasintha mwana thewera kapena mukaperekeza mwana kuchimbudzi.

• Musanasamalire pabala komanso mukamaliza.

• Mukamapita kukaona wodwala komanso mukabwerako.

• Musanayambe kukonza, kugawa kapena kudya chakudya.

• Mukayetsemula, kutsokomola kapena kumina.

• Mukagwira chiweto kapena ndowe zake.

• Mukachoka kotaya zinyalala.

Komanso posamba m’manjapo muyenera kusamba bwinobwino osati mothamanga. Kafukufuku amasonyeza kuti anthu ambiri akachoka kuchimbudzi sasamba m’manja bwinobwino kapenanso sasamba n’komwe. Ndiye kodi mungasambe bwanji m’manja?

• Muyenera kusamba pampope kapena kuchita kuthiriridwa madzi. Ndipo choyamba muzinyowetsa m’manja mwanu kenako n’kuikamo sopo.

• Tikitani manja anu mpaka sopoyo atulutse thovu. Ndiyeno posambapo muzifika m’zikhadabo, zikhatho, pakati pa zala komanso kuseri kwa manja anu.

• Chitani zimenezi kwa masekondi 20.

• Kenako tsukuluzani manja anu pampope kapena ndi madzi oyera ochita kukuthirirani.

• Pomaliza, pukutani manja anu ndi kansalu koyera kapena kuwasiya kuti aume okha.

Kuchita zimenezi n’kosavuta, koma n’kothandiza kwambiri ndipo kungapulumutse moyo.

Anthu a m’mayiko ambiri alibe mipope pakhomo pawo, ndipo amatunga madzi m’zitsime, kumijigo kapena m’malo ena. Koma kuderalo kukachitika zinthu monga kusefukira kwa madzi, mphepo yamkuntho kapena mapaipi a madzi akawonongeka, anthu amavutika kupeza madzi abwino akumwa. Anthu akamwa madzi ochokera pamalo oipa kapena ngati madziwo sanasungidwe bwino, angathe kudwala njoka zam’mimba, matenda achiwindi, kolera, kutsegula m’mimba, taifodi komanso matenda ena. Chaka chilichonse anthu oposa 1.7 biliyoni amadwala matenda otsegula m’mimba chifukwa chomwa madzi oipa.

Munthu amatenga matenda a kolera, ngati wamwa madzi kapena kudya chakudya chomwe chakhudzana ndi chimbudzi cha munthu wodwala matendawa. Ndiye kodi mungatani kuti mudziteteze ku matendawa komanso matenda ena, makamaka kukachitika zinthu monga kusefukira kwa madzi?

• Onetsetsani kuti madzi anu akumwa, otsukira mkamwa, otsukira mbale, otsukira zakudya komanso ophikira ndi aukhondo. Pogula madzi a m’mabotolo muyeneranso kuonetsetsa kuti madziwo achokera kukampani yodziwika bwino komanso kuti botololo ndi lotsekedwa bwino.

• Ngati mukukayikira kuti madzi anu akumwa awonongeka ndi zinthu zina, mungachite bwino kuwawiritsa kapena kuthiramo mankhwala musanamwe.

• Pogwiritsa ntchito mankhwala othira m’madzi, muyenera kutsatira malangizo ake mosamala.

• Ngati mungakwanitse, muzisefa madzi akumwa pogwiritsa ntchito zosefera madzi zabwino.

• Muzisunga madzi akumwa m’ziwiya zaukhondo ndipo muziwavundikira kuti asalowe tizilombo toyambitsa matenda.

• Muzionetsetsa kuti kapu imene mukutungira madzi ndi yoyera.

• Musamapisilire madzi akumwa komanso muzisamba m’manja musanagwire zinthu zosungira madzi.

Kuti munthu akhale ndi moyo wathanzi, amayenera kudya chakudya chopatsa thanzi. Komanso kuti chakudya chikhale chopatsa thanzi chiyenera kukhala cha magulu onse. Musamadye kwambiri komanso muzipewa kudya mchere wambiri, shuga wambiri ndi zakudya zamafuta ambiri. Muzidya zakudya zosiyanasiyana ndipo muzidyanso zipatso ndi masamba. Mukamagula zakudya monga buledi, mpunga, supageti komanso zakudya zina zopangidwa ndi zinthu zakumunda, muzisankha zabulawuni. Zakudya zoterezi zimakhala zopatsa thanzi kuposa zoyera. Muzidyanso nyama, nkhuku komanso za m’gulu la mbalame kuti muzipeza mapuloteni, koma musamadye zambiri. Nsomba zimathandizanso kuti mupeze mapuloteni, choncho ngati n’zotheka muzidya nsomba kangapo pa mlungu. M’mayiko ena, anthu amatha kupezanso mapuloteni ambiri kuchokera m’zinthu zakumunda komanso ndiwo zamasamba.

Kudya zinthu zashuga wambiri ndiponso zamafuta ambiri kungapangitse kuti munenepe kwambiri. Choncho, m’malo momwa zakumwa zoziziritsa kukhosi, muzikonda kumwa madzi ambiri. Komanso m’malo modya zinthu ngati makeke, ayisikilimu ndi zina zotere, muzikonda kudya zipatso. Musamadye kwambiri zinthu monga masoseji, nyama, bata, makeke, tchizi komanso mabisiketi, chifukwa mumakhala mafuta osafunika m’thupi. Si bwinonso kuphikira mafuta a nyama kapena mafuta amene akazizira amaundana. Mungachite bwino kugwiritsa ntchito mafuta ophikira omwe saundana.

Kudya mchere wambiri kungapangitse kuti mudwale matenda othamanga magazi. Ngati muli ndi vuto lodya mchere wambiri, muziona papaketi ya zakudyazo kuti muone ngati zili ndi mchere kale. M’malo mothira mchere m’chakudya, mungathe kuthira tokometsera tina ndi tina.

Chinanso chofunika ndi kuganizira kuchuluka kwa zakudya zomwe mumadya. Ngakhale zakudya zitakhala kuti n’zokoma, muyenera kupewa kudya kwambiri. Mukaona kuti mwakhuta, si bwino kumangopitirizabe kudya.

Muzipewanso kudya chakudya chowonongeka, chifukwa chakudya choterechi si chopatsa thanzi. Chakudya chomwe sichinakonzedwe bwino kapena chomwe sichinasungidwe pamalo abwino, chingakudwalitseni. Mwachitsanzo ku America, chaka chilichonse munthu mmodzi pa anthu 6 alionse, amadwala chifukwa chodya chakudya chosasamalidwa bwino. Ena mwa anthuwa amachira komabe ena amafa. Ndiye kodi mungatani kuti chakudya chanu chizikhala chabwino?

• Nthawi zambiri, anthu amathira manyowa m’munda wa ndiwo zamasamba. Choncho musanaphike masamba, muyenera kuwatsuka mokwanira.

• Musanayambe kuphika chakudya, muzisamba m’manja. Muzitsukanso chilichonse chomwe mugwiritse ntchito ndi madzi otentha komanso sopo.

• Pofuna kupewa tizilombo toyambitsa matenda, musamaike chakudya pamalo omwe panali zinthu zaziwisi monga mazira, nyama kapena nsomba, musanakonzepo.

• Pophika, muzionetsetsa kuti chakudyacho chapsa mokwanira ndipo ngati n’kotheka muzisunga m’firiji chakudya chilichonse chomwe simudya pa nthawi yomweyo.

• Ngati chakudya chakhala pamtunda kwa maola oposa awiri, muyenera kuchitaya ndipo ngati kukutentha kwambiri muyenera kuchitaya ngati chakhala pamtunda kwa nthawi yoposa ola limodzi.

Kaya muli ndi zaka zingati, mumafunikira kuchita masewera olimbitsa thupi kuti mukhale wathanzi. Masiku ano anthu ambiri sachita masewera olimbitsa thupi. Koma kodi masewera olimbitsa thupi ndi ofunika bwanji? Ndi ofunika chifukwa angakuthandizeni kuti:

• Muzigona bwino.

• Mukhale ndi thupi lomasuka.

• Mukhale ndi mafupa komanso minyewa yolimba.

• Musanenepe kwambiri.

• Musadwale matenda a nkhawa.

• Musafe msanga.

Ngati simuchita masewera olimbitsa thupi:

• Mungadwale matenda a mtima.

• Mungadwale matenda a shuga.

• Mungadwale matenda othamanga magazi.

• Mungadwale matenda ofa ziwalo.

• Mungakhale ndi mafuta ochuluka m’thupi.

Komabe si masewera olimbitsa thupi onse omwe angakhale oyenera kwa inuyo. Choncho, musanayambe kuchita masewera olimbitsa thupi, mungachite bwino kufunsa kaye dokotala kuti mudziwe masewera olimbitsa thupi oyenera kwa inu potengera zaka komanso thanzi lanu. Akatswiri ambiri amati ana komanso achinyamata ayenera kuchita masewera olimbitsa thupi kwa ola limodzi tsiku lililonse. Akuluakulu ayenera kuchita masewera olimbitsa thupi kwa maola awiri ndi hafu pa mlungu. Koma ngati masewerawo ali ofuna mphamvu, ayenera kuchita kwa ola limodzi ndi maminitsi 15 mlungu uliwonse.

Mungachite bwino kusankha masewera omwe amakusangalatsani. Mungasewere mpira, kuyenda ndawala, kupalasa njinga, kulima kadimba, kuwaza nkhuni, kusambira, kupalasa bwato komanso kuchita majowajowa. Kodi mungadziwe bwanji ngati masewerawo ali ofewerapo kapena ofunika mphamvu zambiri? Ngati masewera akungokutulutsani thukuta ndiye kuti ndi ofewerapo. Koma ngati pochita masewerawo mumapanga phuma n’kumalephera kulankhula ndi ena, ndiye kuti ndi ofunika mphamvu zambiri.

Kutalika kwa nthawi yoyenera kugona kumasiyanasiyana. Ana akhanda ayenera kugona maola 16 kapena 18 ndipo ana okwawa, ayenera kugona maola 14 tsiku lililonse. Ana omwe sanakwanitse zaka 5 ayenera kugona kwa maola 11 kapena 12, pamene ana opitirira zaka 5, ayenera kugona maola 10. Achinyamata ayenera kugona maola 9 kapena 10, pomwe akuluakulu ayenera kugona maola 7 kapena 8.

Kuti munthu akhale wathanzi, ayenera kugona mokwanira tsiku lililonse. Akatswiri amanena kuti kugona mokwanira kumathandiza kuti:

• Ana komanso achinyamata azikula.

• Munthu aziphunzira zinthu mosavuta komanso asamaiwale zimene waphunzirazo.

• Thupi lizitha kugaya bwino chakudya komanso kuti munthu asanenepe kwambiri.

• Mtima uzigwira ntchito bwino.

• Munthu asamadwaledwale.

Kusagona mokwanira kumapangitsa kuti munthu anenepe kwambiri komanso kuti adwale matenda a nkhawa, a mtima ndi a shuga. Kungachititsenso kuti munthu achite ngozi yoopsa. Ndiyetu kugona mokwanira n’kofunika kwambiri.

Ndiye kodi mungatani ngati mumalephera kugona mokwanira?

• Muzigona komanso kudzuka nthawi yofanana tsiku lililonse.

• M’chipinda chanu muzikhala mopanda phokoso, mwamdima komanso musamatenthe kapena kuzizira kwambiri.

• Musamaonere TV kapena kugwiritsa ntchito foni kapenanso tabuleti pa nthawi yogona.

• Malo amene mumagona azikhala ofewa bwino.

• Musamadye kwambiri, kumwa khofi kapena kumwa mowa mutatsala pang’ono kukagona.

• Pitani kukaonana ndi dokotala ngati mwaona kuti mwayesa njira zonsezi koma mukulepherabe kugona, mukumavutika kwambiri ndi tulo masana mukumagona masana kwa nthawi yaitali kapena mukumabanika pogona.