Cómo Enfermarse Fácil y Rápido

Mdziko lapansi Masiku ano, kumene thanzi lili mbali yofunika kwambiri ya umoyo wa anthu, n’kosapeŵeka kufunsa mmene tingapewere matenda ndi kukhala athanzi. ili bwino thupi. Komabe, palinso chidwi chofuna kudziwa njira zotsutsana, zomwe zingatipangitse kudwala mosavuta komanso mwachangu. Pa nthawiyi, tidzafufuza zambiri za momwe tingadwale mosavuta komanso mofulumira, kufufuza njira zosiyanasiyana ndi zinthu zomwe zingapangitse kuwonongeka kofulumira kwa thanzi lathu. Kuchokera ku zizolowezi zoipa mpaka kukhudzana ndi tizilombo toyambitsa matenda, tidzasanthula mwatsatanetsatane zifukwa zomwe zingayambitse matenda oyambirira komanso osavuta m'thupi lathu. Konzekerani kuyang'ana mbali yamdima yazaumoyo ndikupeza momwe kudzisamalira kungakhalire chinsinsi chopewera.

1. Chiyambi cha momwe mungadwale msanga komanso mosavuta

M'nkhaniyi, tikukupatsani ndondomeko yatsatanetsatane ya momwe mungadwalire mwamsanga komanso mosavuta. Ngati munayamba mwadzifunsapo momwe mungawonjezere mwayi wanu wodwala msanga, mwafika pamalo oyenera. Ngakhale kuti nthawi zambiri timafuna kukhala athanzi komanso kupewa matenda, nthawi zina zimakhala zosavuta kudziwa mmene tingadwalire. Apa mudzapeza njira zosiyanasiyana zomwe zingakuthandizeni kukwaniritsa moyenera.

Choyamba, ndikofunikira kumvetsetsa kuti kudwala mwachangu komanso mosavuta kumaphatikizapo kudziwonetsa tokha ku ma virus ndi mabakiteriya. Kuti tikwaniritse izi, titha kuchita zinthu zina monga kupita kumalo komwe kuli anthu ambiri, kupewa kusamba m'manja pafupipafupi komanso kugwiritsa ntchito mankhwala ophera tizilombo, komanso kulumikizana mwachindunji ndi odwala. Miyezo iyi idzawonjezera mwayi woti thupi lathu kukumana ndi tizilombo toyambitsa matenda.

Tiyeneranso kulabadira zakudya zathu kulimbikitsa maonekedwe a matenda. Kudya zakudya zopanda ukhondo, monga zipatso zosasambitsidwa ndi ndiwo zamasamba, kungakhale njira yabwino. Mofananamo, kusadya bwino ndi kusachita maseŵera olimbitsa thupi kungafooketse chitetezo chathu chamthupi, kutipangitsa kukhala otengeka kwambiri ndi matenda. Kumbukirani kuti nthawi zonse ndikofunikira kukaonana ndi dokotala musanagwiritse ntchito njira iliyonse kuti mudwale mwachangu komanso mosavuta.

2. Ziwopsezo zotenga matenda mwachangu

Pali zifukwa zingapo zomwe zingawonjezere mwayi wotenga matenda mwachangu. Ndikofunikira kuganizira izi kuti titengepo zofunikira ndikuteteza thanzi lathu. M'munsimu muli zina mwazinthu zomwe zimawopsa kwambiri:

1. Estilo de vida sedentario: Moyo wongokhala ndi chimodzi mwazinthu zomwe zimapangitsa kuti pakhale matenda. Kuyenda maola ambiri osachita masewera olimbitsa thupi kungakulitse mwayi wodwala matenda amtima, matenda amtundu wa 2, kunenepa kwambiri, ndi matenda ena. Ndikofunikira kuphatikizira zochitika zolimbitsa thupi nthawi zonse komanso kupewa moyo wongokhala.

2. Alimentación poco saludable: Kudya zakudya zosayenerera zokhala ndi zakudya zokonzedwa bwino, zodzaza ndi mafuta ambiri, shuga ndi mchere, zingawononge thanzi lathu. Kudya mopambanitsa kwa zakudyazi kumakhudzana ndi matenda osatha monga kuthamanga kwa magazi, cholesterol yayikulu komanso kunenepa kwambiri. Ndibwino kuti tiphatikizepo zipatso, ndiwo zamasamba, mbewu zonse muzakudya zathu ndi kuchepetsa kudya zakudya zopanda thanzi.

3. Fodya ndi kumwa mowa: Kusuta komanso kumwa mowa mwauchidakwa ndi zinthu zazikulu zomwe zimayambitsa matenda ambiri, kuphatikizapo khansa, matenda a kupuma, ndi matenda a chiwindi. Ndikofunika kupewa kusuta fodya komanso kuchepetsa kumwa mowa kuti tikhalebe ndi thanzi labwino.

Kudziwa zinthu zoopsazi ndikuchitapo kanthu kuti zisawonongeke ndikofunika kwambiri kuti titeteze thanzi lathu. Kukhalabe ndi moyo wokangalika, kudya zakudya zopatsa thanzi komanso kupewa fodya ndi mowa ndi njira zofunika kwambiri zochepetsera mwayi wotenga matenda mwachangu. Kumbukirani kuti kupewa ndi njira yabwino kwambiri yokhalira wathanzi komanso kukhala ndi moyo wathunthu.

3. Kufunika kofooketsa chitetezo cha mthupi

Chitetezo cha mthupi chimagwira ntchito yofunika kwambiri poteteza ndi kuteteza thupi lathu ku matenda. Komabe chitetezo cha m’thupi chikakhala chofooka, thupi lathu limakhala pachiopsezo chachikulu cha matenda ndi matenda ena. Ndikofunika kumvetsetsa kufunika kokhalabe ndi chitetezo chamthupi cholimba ndikuchitapo kanthu kuti chilimbitse.

Kufooka kwa chitetezo chamthupi kumatha kuyambitsidwa ndi zinthu zosiyanasiyana monga kupsinjika kwanthawi yayitali, kusadya bwino, kusowa tulo, matenda osatha kapena kuledzera komanso kumwa fodya. Chitetezo cha mthupi chikafooka, nthawi zambiri timakhala ndi zizindikiro monga kutopa nthawi zonse, matenda obwera mobwerezabwereza, kuvutika kulimbana ndi matenda, komanso kuchira pang'onopang'ono.

Kulimbitsa chitetezo cha mthupi, ndikofunikira kukhala ndi moyo wathanzi. Izi zikutanthawuza kukhala ndi chakudya chokwanira, chochuluka mu zipatso ndi ndiwo zamasamba, zomwe zimapereka mavitamini ndi mchere wofunikira kuti chitetezo cha mthupi chitetezeke. Mofananamo, m’pofunika kuchita zinthu zolimbitsa thupi nthaŵi zonse, chifukwa kuchita maseŵera olimbitsa thupi kumalimbitsa chitetezo cha m’thupi. Zizolowezi zina monga kugona mokwanira, kuchepetsa nkhawa, kukhalabe ndi madzi okwanira, komanso kupewa kumwa mowa ndi fodya ndizofunikanso kuti chitetezo cha mthupi chikhale champhamvu komanso chathanzi.

4. Njira zochepetsera chitetezo cha mthupi

Pali njira zingapo zomwe zingathandize kuchepetsa chitetezo cha mthupi ndi kulimbikitsa chitetezo cha mthupi. Nazi zina zomwe mungachite:

1. Zakudya zoyenera: Zakudya zopatsa thanzi zokhala ndi michere yambiri ndizofunikira kulimbitsa chitetezo chamthupi. Ndibwino kuti tidye zakudya zokhala ndi vitamini C, monga malalanje, sitiroberi ndi kiwi, chifukwa vitaminiyi imathandiza kuonjezera kupanga maselo oyera a magazi. Kuphatikiza apo, kudya zakudya zama probiotic monga yogurt ndi kefir kumathandizira chitetezo chamthupi.

2. Actividad física regular: Kuchita masewera olimbitsa thupi nthawi zonse kumalimbitsa thupi, kungathandizenso kulimbikitsa chitetezo cha mthupi. Kuchita zinthu monga kuyenda, kuthamanga, kusambira kapena kuchita maseŵero a yoga kungathandize kuti magazi aziyenda bwino komanso kuti chitetezo cha m’thupi chitetezeke.

3. Reducción del estrés: Kupsinjika kwanthawi yayitali kumachepetsa chitetezo chamthupi, choncho ndikofunikira kupeza njira zochepetsera. Kusinkhasinkha, kupuma mozama, kutikita minofu, ndi nthawi yabwino ndi abwenzi ndi abale kungakhale njira zothandiza kuchepetsa nkhawa ndi kulimbikitsa chitetezo cha mthupi.

5. Momwe mungawonjezere mwayi wopatsirana matenda

Kufalikira kwa matenda kumatha kuchitika mosavuta ngati palibe njira zodzitetezera. Kuti tipewe kuchulukitsa mwayi wopatsirana, ndikofunikira kutsatira njira zina zodzitetezera. Nazi malingaliro angapo kuti muchepetse chiopsezo chofalitsa matenda:

• Kusamba m'manja: Sambani m'manja pafupipafupi ndi sopo ndi madzi kwa masekondi osachepera 20. Samalani kwambiri nthawi zofunika kwambiri, monga mukatha kugwiritsa ntchito bafa, musanadye, kapena mukamagwira malo omwe ali ndi kachilombo.
• Tsekani pakamwa panu ndi mphuno: Mukamayetsemula kapena mukutsokomola, tsekani pakamwa ndi mphuno ndi chinthu chotaya ntchito kapena mutembenuzire chigongono chanu, kupewa kugwiritsa ntchito manja anu. Izi zithandiza kupewa madontho opumira kuti asabalalike mumlengalenga, kuteteza omwe akuzungulirani.
• Sungani kutali ndi anthu: Sungani mtunda wa mita imodzi ndi anthu ena. Pewani kuyandikira pafupi ndi munthu aliyense amene akuwonetsa zizindikiro za matenda, monga kutentha thupi, chifuwa, kapena kupuma movutikira.
• Uso de mascarillas: Valani chigoba choyenera, choyikidwa bwino kuti mutseke pakamwa ndi mphuno pakakhala zovuta kuti musamacheze, monga m'malo opezeka anthu ambiri kapena mukayenera kukhala pafupi ndi ena. anthu ena.

Kuphatikiza pa malingaliro ofunikirawa, muyenera kuwonetsetsa kuti mukukhala aukhondo komanso kuyeretsa nthawi zonse pamalo omwe anthu amakhudzidwa pafupipafupi, monga zitseko, mafoni, kiyibodi, ndi zinthu zina. Momwemonso, ndikofunika kupewa kukhudza nkhope yanu, makamaka maso anu, mphuno ndi pakamwa, chifukwa ndi malo olowa nawo ma virus ndi mabakiteriya.

Kumbukirani kuti, kuti tiletse kufalikira kwa matenda, tonse tiyenera kutenga udindo wathu ndikutsata njira zodzitetezera. Potsatira malangizowa, muthandizira kuchepetsa mwayi wopatsirana ndikuteteza thanzi lanu komanso la ena.

6. Zizolowezi zomwe zimafulumizitsa maonekedwe a matenda

1. Sedentarismo: Kukhala ndi moyo wongokhala ndi chimodzi mwazochita zomwe zimathandizira kuti matenda ayambike. Kuthera nthawi yayitali mutakhala kutsogolo kwa kanema wawayilesi, kompyuta kapena foni yam'manja kumatha kukulitsa chiwopsezo cha matenda amtima, kunenepa kwambiri, matenda a shuga ndi matenda a minofu ndi mafupa. Kuti tithane ndi chizoloŵezi chimenechi, m’pofunika kuti tiziika maseŵera olimbitsa thupi nthaŵi zonse m’zochita zathu za tsiku ndi tsiku. Zitha kukhala zophweka ngati kuyenda kwa mphindi 30 patsiku kapena kusewera masewera omwe timakonda.

2. Zakudya zoipa: Zakudya zopanda thanzi zingawononge thanzi lathu. Kudya mopitirira muyeso zakudya zokonzedwanso, zodzaza ndi mafuta odzaza, shuga ndi sodium, kungapangitse chiopsezo chotenga matenda monga kuthamanga kwa magazi, kunenepa kwambiri, mtundu wa 2 shuga ndi matenda a mtima. Kuti zimenezi zitheke, m’pofunika kudya zakudya zopatsa thanzi zokhala ndi zipatso, ndiwo zamasamba, nyemba, zakudya zonse komanso zakudya zomanga thupi.

3. Fodya ndi mowa: Kusuta fodya komanso kumwa mowa mwauchidakwa ndi zizolowezi ziwiri zovulaza zomwe zimatha kuyambitsa matenda oopsa. Kusuta kumawonjezera chiopsezo chokhala ndi matenda opuma, matenda amtima ndi khansa, pomwe kumwa mowa mopitirira muyeso kungawononge chiwindi, dongosolo la mitsempha, dongosolo la mtima ndi kuonjezera chiopsezo cha khansa. Kuti mupewe zotsatirazi, ndikofunikira kupewa kusuta kwathunthu komanso kumwa mowa mopitirira muyeso, kutsatira malangizo a akatswiri.

7. Udindo wa zakudya pakuwonongeka kwa thanzi

Zakudya zimatenga gawo lalikulu pakuwonongeka kwa thanzi la munthu. Zakudya zokhala ndi thanzi lochepa komanso mafuta ochuluka, shuga ndi mchere zikadyedwa, thupi limakumana ndi chiopsezo chachikulu chokhala ndi matenda osatha monga kunenepa kwambiri, matenda a shuga amtundu wa 2, matenda amtima ndi mitundu ina ya khansa. Kuonjezera apo, kudya zakudya zopanda thanzi kungawononge chitetezo cha mthupi, kuonjezera chiopsezo cha matenda ndi matenda.

Kuti tipewe kuwonongeka kwa thanzi chifukwa cha kusadya bwino, ndikofunikira kudya zakudya zopatsa thanzi komanso zosiyanasiyana, zomwe zimaphatikizapo zakudya zokhala ndi michere yofunika. Zipatso zatsopano ndi ndiwo zamasamba, zomanga thupi zowonda, mbewu zonse, ndi mkaka wopanda mafuta ochepa ndi zosankha zathanzi zomwe ziyenera kukhala gawo lazakudya zanu zatsiku ndi tsiku. Momwemonso, m'pofunika kupewa kumwa mowa mopitirira muyeso, zakudya zokonzedwanso kwambiri komanso zakudya zofulumira, chifukwa nthawi zambiri zimakhala ndi zopatsa mphamvu zambiri komanso mulibe michere yambiri.

Kuwonjezera pa zakudya zoyenera, n’kofunikanso kukhala ndi makhalidwe abwino. Zimenezi zimaphatikizapo kudya zakudya zopatsa thanzi, kupeŵa kudya kwambiri zakudya zopatsa mphamvu zambiri, ndi kuletsa kudya mchere, shuga, ndi mafuta ochuluka. Ndibwino kuti muwerenge zolemba zazakudya kuti muzindikire zinthu zovulaza ndikusankha mwanzeru. Kuphatikiza kuchita masewera olimbitsa thupi nthawi zonse komanso kukhala ndi moyo wathanzi kumathandizanso kwambiri kupewa kuchepa kwa thanzi chifukwa cha zakudya.

8. Momwe mungapewere kupuma ndi kugona mokwanira

Pofuna kupewa kupuma ndi kugona mokwanira, ndikofunika kutsatira ndondomeko ndi zizolowezi zomwe zimalimbikitsa kupuma bwino usiku. Nazi malingaliro ena:

• Khalani ndi nthawi yogona nthawi zonse: Yesetsani kugona nthawi zonse ndikudzuka nthawi yomweyo, ngakhale kumapeto kwa sabata. Izi zimathandizira kusinthasintha kwachilengedwe komanso kupewa zovuta kugona.
• Pewani kugona nthawi yayitali: Ngati mukuvutika kugona usiku, ndi bwino kuti musagone masana kapena kuchepetsa mphindi 30. Mwanjira iyi, thupi lanu lidzakhala lokonzekera kupumula usiku ukadzafika.
• Pangani malo abwino ogona: Onetsetsani kuti chipinda chanu ndi chamdima, mwabata komanso pa kutentha koyenera. Gwiritsani ntchito makatani akuda, zotsekera m'makutu, ndikusintha thermostat ngati kuli kofunikira.

Momwemonso, pali njira ndi machitidwe omwe mungagwiritse ntchito kuti akuthandizeni kugona ndikupewa kupumula. M'munsimu, tikutchula zina:

• Khazikitsani chizolowezi chopumula musanagone: Chitani zinthu zabata, zopumula musanagone, monga kuwerenga buku, kusamba ndi madzi otentha, kapena kuyezetsa kupuma.
• Pewani kuyang'ana zowonetsera musanagone: Kuwala kwa buluu komwe kumatulutsidwa ndi zipangizo zamagetsi kumatha kusokoneza kupanga melatonin, timadzi timene timayendetsa kugona. Yesani kuzimitsa zida zosachepera ola limodzi musanagone.
• Chepetsani kumwa mowa wa caffeine ndi chikonga: Zinthu zolimbikitsa izi zimatha kusokoneza kugona. Pewani kumwa mowa nthawi yogona.

Ngati, ngakhale mutatsatira malangizowa, mudakali ndi vuto lopewa kupuma komanso kugona mokwanira, ndibwino kuti muwone dokotala kuti awone ngati pali vuto la kugona ndi kulandira chithandizo choyenera.

9. Zochita ndi makhalidwe omwe amathandizira kufala kwa matenda

10. Chikoka cha malo oipitsidwa pakukula kwa matenda

Ndi vuto lalikulu lomwe limakhudza thanzi la anthu mamiliyoni ambiri padziko lonse lapansi. Kuwonetsedwa ndi zowononga zachilengedwe kumatha kukhala ndi zotsatira zoyipa mthupi lathu ndikuwonjezera chiopsezo cha matenda osatha monga khansa, kupuma komanso matenda amtima.

Para abordar vuto ili, ndikofunikira kuchitapo kanthu payekhapayekha komanso pagulu. Kwa munthu payekha, ndikofunikira kukhala ndi zizolowezi zathanzi monga kukhala ndi zakudya zopatsa thanzi komanso zopatsa thanzi, kuchita masewera olimbitsa thupi pafupipafupi komanso kupewa fodya ndi mowa. Kuwonjezera apo, m’pofunika kuti tidzitetezere mokwanira tikakumana ndi zinthu zowononga, monga kuvala zophimba nkhope ndi magalasi odzitetezera m’malo oipitsidwa.

Pamagulu onse, ndikofunikira kuti maboma akhazikitse malamulo okhwima oletsa kuwononga chilengedwe. Magwero a magetsi aukhondo ndi okhazikika akuyenera kulimbikitsidwa, komanso kugwiritsa ntchito zoyendera za anthu onse komanso kuchepetsa mpweya woipa. M'pofunikanso kulimbikitsa maphunziro ndi kuzindikira za kuopsa kwa kuipitsa ndi kufunika kosunga malo athu kuti tikhale ndi thanzi labwino komanso moyo wabwino.

11. Kufunika konyalanyaza ukhondo

Kunyalanyaza ukhondo kungakhale ndi zotsatira zoipa pa thanzi lathu. thanzi ndi ubwino. Ngakhale kuti nthawi zina zingaoneke ngati zosafunika, kukhala aukhondo n’kofunika kwambiri kuti tipewe matenda ndiponso kuti tikhale ndi moyo wathanzi. M’chigawo chino, tiona kufunika kokhala aukhondo.

Choyamba, m’pofunika kwambiri kuti thupi lathu likhale laukhondo kuti tipewe kuchulukana kwa mabakiteriya ndi majeremusi. Kusamba nthawi zonse ndi sopo kumathandiza kuchotsa litsiro ndi thukuta, potero kumachepetsa mwayi wokhala ndi matenda a pakhungu. Kuwonjezera apo, kusamba m’manja ndi sopo musanadye kapena mukachoka m’chimbudzi n’kofunika kwambiri kuti mupewe kufala kwa matenda obwera chifukwa cha kukhudza.

Mbali ina yofunika yaukhondo ndi kusamalira mano ndi mkamwa. Kutsuka mano anu osachepera kawiri pa tsiku ndi kupukuta pafupipafupi kumathandiza kupewa mapanga ndi matenda amkamwa. Momwemonso, kusunga ukhondo woyenerera wa misomali, kudula ndi kuyeretsa nthawi zonse, kudzateteza kudzikundikira kwa mabakiteriya owopsa ndi majeremusi.

12. Momwe mungadziwonetsere nokha kumadera omwe ali ndi majeremusi ambiri

Zochitika zina kapena malo ena atha kutipangitsa kukhala ndi majeremusi ochulukirapo, zomwe zimawonjezera chiopsezo chotenga matenda. Komabe, pali zinthu zina zimene tingachite kuti tidziteteze komanso kuti tisamavutike kwambiri. M'munsimu muli malingaliro ena odziyika nokha kunja uko. motetezeka kumadera okhala ndi majeremusi ambiri.

Mantén una buena higiene personal: Kusamba m’manja nthawi zonse ndi sopo, makamaka musanadye kapena mukachoka m’chimbudzi n’kofunika kwambiri kuti mupewe matenda. Kugwiritsa ntchito mankhwala oyeretsera m'manja opangidwa ndi mowa ngati sopo ndi madzi palibe ndi njira yabwino. Komanso pewani kukhudza nkhope yanu ndi manja popeza izi zitha kupangitsa kuti majeremusi alowe m'thupi.

Gwiritsani ntchito zida zodzitetezera: M'malo okhala ndi majeremusi ambiri, ndikofunikira kugwiritsa ntchito zida zoyenera zodzitetezera. Izi zingaphatikizepo magolovesi, masks, magalasi, kapena zishango zakumaso, kutengera momwe zinthu zilili komanso kuchuluka kwa mawonekedwe. Onetsetsani kuti mukugwiritsa ntchito zida molondola ndi kuwataya moyenera mukatha kuwagwiritsa ntchito. Kumbukirani kuti zida izi ndizogwiritsidwa ntchito kamodzi ndipo siziyenera kugawidwa.

13. Kusachita masewera olimbitsa thupi komanso ubale wake ndi kusatetezeka ku matenda

14. Mapeto ndi malingaliro kuti mudwale mosavuta komanso mwachangu

Mwachidule, ngati mukuyang'ana kuti mudwale mosavuta komanso mofulumira, pali malingaliro angapo omwe mungatsatire. Malangizowa amachokera ku machitidwe omwe amalimbikitsa kufalikira kwa majeremusi komanso kufooketsa chitetezo cha mthupi. Komabe, ndi bwino kukumbukira kuti kulimbikitsa matenda sikoyenera ndipo kungakhale ndi zotsatira zoipa pa thanzi lanu.

Kuti mudwale msanga komanso mwachangu, ndi bwino:

• Khalani m'malo otsekedwa, opanda mpweya wabwino momwe muli majeremusi ambiri.
• Khalani ndi ukhondo, kupewa kusamba m'manja nthawi zonse ndi kugawana zinthu zaumwini popanda kuzipha tizilombo toyambitsa matenda.
• Khalani ndi zakudya zosagwirizana ndi zakudya zopanda thanzi, kudya zakudya zosinthidwa komanso kupewa zipatso ndi ndiwo zamasamba.

Ndikofunika kuzindikira kuti izi ndizovulaza kwambiri thanzi ndipo tikulimbikitsidwa kuti musatsatire. Thanzi ndi chinthu chamtengo wapatali chomwe tiyenera kuchisamalira, kukhala ndi zizolowezi zabwino monga ukhondo, kudya moyenera komanso kuchita masewera olimbitsa thupi nthawi zonse. Sitiyenera kulimbikitsa matenda, chifukwa amakhudza moyo wathu ndipo angayambitse mavuto azachipatala.

Mwachidule, kumvetsetsa ndikuwunika njira zosiyanasiyana zomwe mungadwale mosavuta komanso mwachangu ndikofunikira kuti mukhale ndi moyo wathanzi. Pozindikira zinthu zomwe zingawononge chitetezo chathu cha mthupi, titha kuchitapo kanthu kuti tipewe matenda osafunikira.

Ndikofunika kukumbukira kuti ngakhale zizoloŵezi ndi zochitika zina zimawonjezera mwayi wodwala, si matenda onse omwe angapewedwe kotheratu. Komabe, mwa kutengera makhalidwe abwino ndi kusamala m’malo athu, tingachepetse kwambiri ngozi ya matenda.

Ndikofunikira kukumbukira kuti zomwe zafotokozedwa m'nkhaniyi ndizongodziwa zambiri zokha ndipo sizinasinthe malingaliro achipatala. Ngati muli ndi mafunso kapena nkhawa zokhudzana ndi thanzi lanu, m'pofunika kukaonana ndi dokotala wodziwa bwino zaumoyo.

Pomaliza, kukhalabe ndi chitetezo champhamvu komanso kupewa mikhalidwe yowopsa komanso machitidwe owopsa kungatithandize kuchepetsa mwayi wodwala mosavuta komanso mwachangu. Mwa kusamalira thanzi lathu ndi kuchitapo kanthu kofunikira, tingakhale ndi moyo wathanzi ndi wanyonga.