Kurasikirwa, kurovedza muviri, uye utano hwakanaka kunogona kuvandudza hutano hwepanyama uye hwepfungwa hwevanhu vanorwirwa kubva kune doro kana kuti zvinodhaka uye - nenzira yavo - vanobatsira kudzivisa kudzoka zvakare.
Ngatishandisei: Kana iwe wakafambira mberi kusvika pakuda kutsvaga unyanzvi kana kurasikirwa nedoro rako kana dambudziko remishonga, zvichida hauna kuwana zvakawanda zvekurovedza muviri uye iwe zvechokwadi hauna kudya sezvakakodzera.
Kuvandudza munharaunda idzi kunogona kuita kuti uve noupenyu huri nani uye zvinogona kukubatsira kuramba uchirega .
Relaxation uye Zvokuvaraidza
Kuita mubasa rokuvaraidza kana kuita muviri kunogona kukubatsira kupora kwako nekuderedza kushungurudzika kunogona kuva chikonzero chekudzoka zvakare. Izvo zvinogona kubatsira kuderedza kushushikana, izvo kune vamwe ndiko kunokonzera kukanganisa kunokonzera, uye kunobatsira iwe mupfungwa kuburikidza nekudzorera pfungwa yekuenzanisa muupenyu hwako.
Zvechokwadi, kuwedzera kushanda kuchakubatsira kuti unzwe zviri nani mumuviri uye uvandudze utano hwako hwose. Izvi zvinogona kukubatsira kupora kwako nekuderedza kusimba kwezvimwe zviratidzo zvekuregererwa kwemashure zvinogona kuitika zvakare.
Zvitore nyore
Kana iwe usina kunge wakashanda zvachose kwenguva refu, unofanira kutarisa nachiremba wako kana mupi wehutano wehutano usati watanga chirongwa chekuita basa. Iwe unogona kuvhara mune chero chiito chepanyama chaunosarudza kuchengeta kuti urege kuchikurumidza uye uchiora mwoyo.
Kuve wakashanda mumuviri hazvirevi kuti iwe unotanga kutanga kudzidzira kuti uve mutambi wenyika yose. Iwe unogona kungotora kufamba kwezuva nezuva muunharaunda yako kana mune mall, tora vana vako kuti vatambe mupaki, kutasva bhasikoro, kana kutora mutambo waimbove uchifarira tennis, softball kana basketball.
Chinangwa ndechokuwedzera kushanda pane imwe nhamba yamunofara nayo uye kufambira mberi mukuvandudza utano hwako.
Zvisina Kudya Zvokudya
Tifambidzana nebasa rekuita mukukudziridza mararamiro ane utano hwakanaka . Kana iwe wakafanana newaini yakawandisa uye wakadhakwa, wakapedza nguva yakawandisa nemishonga yako yekusarudza kuti iwe kazhinji wakundikana kudya zvakanaka.
Kutsvakurudza kunoratidza kuti vazhinji vanodhakwa vanotambura kubva mune imwe nhamo yekushaya zvokudya zvinovaka muviri. Zvakawanda zvemishonga mumugwagwa nhasi zvinoderedza chido. Somugumisiro, vanhu vazhinji vanopinda muhutano hwezvinodhaka uye mapurogiramu emishonga yekurapa vakarega kudya zvakawanda nokuti havana kunzwa vane nzara.
Doro, Kusagadzikana Kwezvokudya, uye Zvinetso Zvoutano
Nzira dzisina kunaka dzokudya dzakadhakwa dzakawanikwa dzichiwedzera hutano hwekuwedzera kana huwandu hwemamiriro ekurapa anotevera:
Chirwere Chirwere : Kukuvara kwechiropa kunokonzerwa nekudhakwa pachako, asi kudya kwakashata kunowedzera dambudziko rekudhakwa kwechiropa chinokonzerwa nedoro.
Pancreatitis : Pane kumwe kutsvakurudza kunoratidza kuti zvinodhaka zvinokonzera doro pamapascasi zvinogona kuwedzererwa neprotein-inoshaya kudya.
Kuora kwehupombwe : Kushayikwa kwezvokudya kunogona kuva nemigumisiro yakaoma uye yekusingaperi muuropi inoshanda. Kunyanya, kushaya simba kwe thiamine, kazhinji kunowanikwa mune zvinodhakwa, kunogona kukonzera zvinetso zvakakomba zvehutano.
Kubata Kwakaoma : Doro pachayo inotyisa kune fetus, asi kuenderera mberi nekushaya simba kunovaka muviri kunogona kukanganisa kufambira mberi kwekuberekwa, zvichiita kuti kuve nechinetso chokukuvara kwekukura, tsvakurudzo inoratidza.
Kwete chete kunogona kukanganisa kudya kunoitwa naamai vane doro kunokanganisa kudya kwakakwana kwema fetus, asi kunwa doro kunogona kurega kudya kunovaka muviri kusvika kumucheche.
Chikafu Chakanaka Chinobatsira
Kufanana nekuita muviri, kudya kunovaka muviri kunobatsira nekudzosa kwako nekuderedza chero zviratidzo zvekusiya zviratidzo zvinogona kuitika uye unobatsira kuvakazve muviri wako wakapera newaini yako kana kushandisa zvinodhaka.
Kana iwe uri mukuchengetedzwa kwekutevera kubva purogiramu yako yekugara, iwe uchada kubvunzwa nezvekugara uchidya kudya uye kuti unoziva zvakawanda nezvekudya kwakanaka. Zvokudya zvako zvemazuva ano zvichabvunzwa kuitira kuti matanho akakodzera ezvokudya ave nani uye uchinzwe zviri nani mukudzoka kwako inogona kuratidzwa.
Kusarudza Kudyidzana Kwezvokudya
Chinokosha ndechokudya kudya kwakanyatsonaka, kutevera mitemo yekudya uye kusarudza zvokudya kubva kumapoka ezvokudya zvakasiyana - nyama, huku, uye hove; dairy products; michero nemiriwo; uye chingwa nemafuta.
Zvinokurudzirwa kuti udye servings shanu yemichero nemiriwo zuva rega rega.
Sources:
National Institute on Alcohol Abuse and Alcoholism. " Doro uye Kudya ." Doro Alert 1993
National Institute on Drug Abuse. "Mazano eDrug Addiction Treatment: A Research Based Based Guide." Revised 2007.
National Institute on Drug Abuse. "Kurapa Kwemishonga Pamwe Chete Nzira yekurapa Cocaine Mishonga Inokanganisa: Kubatana kweKraineine Treatment Study Model." Yakasvika muna May 2009.