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Kutentha kwa chilimwe kumakhala kovuta, ndipo tonse tikukhala pano. Pamene chilimwe cha India chikupitilira kuyaka kumadera osiyanasiyana mdzikolo, zipinda zoziziritsira mpweya ndi zakumwa zoziziritsa kukhosi zakhala mpulumutsi wathu.
Malinga ndi malipoti, Chilimwe 2021 chitha kupitilira mpaka pakati pa Ogasiti. Chifukwa chake, muyenera kudzikonzekeretsa kuti mupewe kutentha kwa thupi, kutentha thupi, kutentha kwa thupi, kusowa kwa madzi m'thupi, ndi zina zambiri zazing'ono zokhudzana ndi thanzi, komanso kukwiya komwe kumadza ndi kutentha kwambiri.
Mutha kudzikonzekeretsa kukhala osamala nthawi yotentha kuti mupewe kukwiya komanso mavuto azaumoyo omwe amadza chifukwa cha kutentha kwambiri. Nawa maupangiri osavuta komanso othandiza omwe angakuthandizeni kusamalira kutentha ndikusangalala chilimwe.
Zomwe Muyenera Kumwa M'nyengo Yotentha?
Choyamba, muyenera kuonetsetsa kuti mumakhala opanda madzi okwanira nthawi zonse nthawi yachilimwe. Thukuta losalekeza limakupangitsani kutaya madzi mthupi, ndikumakusiyirani waludzu komanso kusowa madzi [1] . Nazi zakudya zina zomwe zingakuthandizeni kuti mukhale ndi madzi okwanira.
Madzi atsopano : Ayi, osati timadziti tomwe timagula m'sitolo todzaza ndi shuga koma timadziti tambiri tachilengedwe tomwe tingakuthandizeni kuti mukhalebe otentha pakuwotcha. Ngati mukugula m'masitolo, yang'anani chizindikiro cha '100% ya msuzi wopanda shuga wowonjezera' [ziwiri] .
Madzi : Osangomwa mukamva ludzu kumwa madzi tsiku lonse kuti mupewe kuchepa kwa thupi kapena kutopa kwambiri. Simuyenera kudikirira mpaka mutasowa madzi m'thupi kuti mumwe madzi mutanyamula botolo ndikuonetsetsa kuti mukudzisunga [3] .
Pewani mowa ndi caffeine : Izi sizodabwitsanso chifukwa kudziwika kuti mowa umakusiyirani wopanda madzi komanso wotopa pansi pano. Komabe, ngati simungathe kupita popanda mowa wozizira, onetsetsani kuti mukumwa madzi pakati. Monga mowa, caffeine amachepetsa madzi mthupi lanu, motero masiku otentha, pewani tiyi ndi khofi momwe mungathere [4] .
Zomwe Tidye Nthawi Yotentha?
M'nyengo yachilimwe, kudya zakudya zoyenera kumatha kukhala ndi tanthauzo lalikulu pakusamalira kutentha kwa thupi lanu komanso kuti mukhale ozizira. Sinthani zakudya zanu moyenera kuti muphatikize ndikupewa zakudya zotsatirazi [5] .
Zipatso ndi ndiwo zamasamba : Zipatso ndi ndiwo zamasamba ndizosavuta kugaya ndipo nthawi zambiri zimakhala ndimadzi ambiri, zomwe zimapangitsa kukhala chakudya chabwino nthawi yotentha. Masaladi azipatso ndi masamba amasamba angakuthandizeni kuti mukhale ndi madzi okwanira komanso kukhala ndi thanzi labwino komanso mopepuka, osakusiyani mukumva kukhuta.
Zakudya zokometsera : Ngakhale kuli bwino kuwongolera zakudya zanu zokometsera, simuyenera kuzisiya kwathunthu. Thukuta lomwe limayambitsidwa ndi zakudya zonunkhira limatha kuziziritsa thupi lanu - choncho idyani pang'ono.
Zakudya zotsamira : Pewani nyama yokhala ndi mafuta chifukwa mafuta amatenga nthawi kuti thupi lanu ligayike komanso limakhala ndi mchere wochuluka, kupangitsa thupi lanu kutentha, kukupangitsani kutopa komanso kukwiya. Ngati simungathe kupewa nyama, idyani nyama zowonda [6] .
Zovala Zotani M'nyengo Yotentha?
Mavalidwe anu ndi ofunika kwambiri, makamaka nthawi yachilimwe. Valani mwanjira, kuti mukhale omasuka panja kutentha.
- Valani zovala zomata, zonyezimira komanso thonje.
- Valani magalasi oteteza magalasi oyipa a ultraviolet (UV) kuti asatenthe maso anu ndikuteteza maso anu [7] . Gulani magalasi otsekemera omwe amaletsa 90 mpaka 100% ya cheza cha UV.
- Valani zoteteza ku dzuwa musanatuluke mumthunzi gwiritsani ntchito zoteteza khungu lanu ndi SPF zosachepera 15 ndikugwiritsa ntchito malo omwe amawotcha mosavuta, monga mphuno, makutu, mapewa, ndi kumbuyo kwa khosi.
- Valani zipewa kuti nkhope yanu ikhale yotetezeka, ndipo mafuta amkamwa okhala ndi chitetezo cha SPF amateteza dzuwa ndikusunga chinyezi pakamwa panu [8] .
Samalani machenjezo a nyengo, makamaka ngati mumakhala m'dera lotentha kwambiri. Mukakhala panja, pezani malo amdima kuti mupumule kapena mupite kumalo omwe kumatha kuzizira kutentha.
Pamapeto pake ...
Kutentha kotentha sikungapeweke. Nthawi zonse zimakhala bwino kuganizira maupangiri omwe ali pamwambapa kuti mupewe zikwapu zotentha ndikuchepetsa kutentha kwa thupi lanu kuti musalimbane ndi thukuta mopitirira muyeso ndi kutentha thupi.
Ngati kutentha kwa thupi lanu kukuwoneka kuti ndikokwera pazifukwa zosadziwika kapena simukuziziritsa mutayesa zina mwa mankhwalawa, chonde pitani kuchipatala.
