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Yanzunnan mun shiga kuma ya bamu hutu daga zafi da damshin bazara. Kuma kamar yadda muke son jin daɗin kyan yanayi na ruwan sama, muna son yin yawo a cikin ruwan sama, shiga cikin kududdufi a cikin filin ko kuma yin doguwar tafiya, lokacin damina yana zuwa da nasa rabon na matsalolin lafiya.
motsa jiki don rage girman ciki
Ruwan sama na damina ya zama wurin da ake haifar da nau'ikan cututtukan cuta kuma wannan yana haifar da yawan cututtukan da ake ɗauke da ruwa kamar kwalara, taifot, gastroenteritis, malaria da dengue saboda gurɓatar abinci da ruwa.
Wani bincike da aka gudanar a Uttarakhand, Indiya ya nuna cewa a lokacin damina, zazzabi ita ce alama mafi yawan cututtuka da ake samu ta hanyar cututtuka irin su dengue, malaria, typhoid da scrub typhus [1] .
Kada ku ji daɗin cewa ba za ku iya jin daɗin ruwan sama ba. Tabbas za ka iya, amma fa sai ka bi jerin shawarwari kan kiwon lafiya a lokacin damina wanda zai taimaka maka lafiyarka yayin damina.
Karanta don sanin nasihun lafiya da zaka bi yayin damina.
1. Aikata lafiyar mutum
Yayinda kwayoyin cuta ke yaduwa cikin sauri lokacin damuna, abu na farko da yakamata kayi shine ka kula da kanka ta hanyar kiyaye tsaftar jikin ka. Wannan ya hada da wanke hannayenka da sabulu da ruwa kafin cin abinci, shirya ko hidimar abinci da zaran ka dawo gida daga waje.
Cibiyar Kula da Cututtuka da Cututtuka (CDC) ta ba da shawarar wanke hannu da sabulu da ruwa tsawon dakika 20 ita ce hanya mafi kyau ta kawar da ƙwayoyin cuta.
Wanke hannu da sabulu wanda ba antibacterial ba da ruwa yana dauke da tasiri wajen kawar da kwayoyin cuta daga hannu idan aka kwatanta da wanke hannu da ruwa kawai, wanda ake ganin yana taimakawa wajen hana yaduwar cututtukan gudawa a lokacin damina [biyu] .
2. Tsabtace kewayen ka
A lokutan damuna, taruwar ruwan da ke kewaye da ku na iya zama wurin sauro, kuma wannan, zai ƙara haɗarin zazzabin cizon sauro [3] . Tabbatar cewa babu ajiyar ruwa a cikin gidanka ko kusa da gidanka kuma ka tabbatar da cewa babu wani ruwa da ya toshe a cikin tukwanen da ke buɗe.
3. Ku ci abinci mai wadataccen bitamin-c
Yana da mahimmanci don ƙarfafa garkuwar ku a lokacin damuna. Amfani da abinci mai wadataccen bitamin C kamar su 'ya'yan itacen citrus, koren barkono, strawberries, tumatir, jan barkono, guzberiyar Indiya, broccoli da sauran kayan lambu masu ganye domin zasu hana ku yawan rashin lafiya [4] .
4. Guji abincin titi
Guji kwadayi akan abincin titi, buɗe 'ya'yan itacen da sauran nau'ikan kayan abinci da aka siyar akan titi. Ana ajiye wadannan kayan abincin a sararin samaniya kuma yadda ake shirya su bashi da tsabta.
Kwayar cuta da abinci ke kawowa kamar ƙwayoyin cuta kamar Bacillus cereus, Clostridium perfringens, Staphylococcus aureus da Salmonella spp. An samo su a cikin abincin titi. Mutanen da ke yawan cin abincin kan titi suna fama da cututtukan da abinci ke kawowa kamar su guban abinci, gudawa, kwalara da zazzabin taifod [5] .
5. Shan ruwan da aka tafasa
A lokacin damina, a sha ruwan dafaffun ruwa kawai domin yana lalata kwayoyin cuta a cikin ruwan. Sha tafasasshen ruwa cikin awanni 24 da tafasa kuma ku guji shan ruwan daga waje. Wannan zai taimaka wajen hana cututtukan da ruwa ke haifarwa [6] .
Amfanin man shayi ga fuska
6. Wanke kayan lambu da kyau
Wanke 'ya'yan itace da kayan marmari, musamman kayan marmari masu ganye, sosai a karkashin ruwa mai tsafta kasancewar su masu karbar bakuncin tsutsotsi, larvae da kura da yawa. Kafin dafa su wanke da tafasa su, ta wannan hanyar, zaku iya kiyaye kanku daga cututtukan da abinci ke ɗauke da su [7] .
7. Saka tsafta, busassun tufafi da takalmi
Karka sanya tufafi da takalmi har sai dai in sun bushe yadda yakamata saboda kyallaye suna fitowa cikin riguna masu danshi da takalma. Tunda akwai karancin hasken rana yayin damuna, yana da mahimmanci a shanya su gaba ɗaya kafin a sa su.
8. Motsa jiki yau da kullun
Motsa jiki kowace rana don samun lafiya da koshin lafiya. Idan baku iya fita a waje ba saboda ruwan sama, kuyi atisayen cikin gida masu sauƙi kamar kujeru, turawa, burge, huhu, katako, da sauransu. Motsa jiki ba kawai zai inganta rigakafi ba amma kuma zai inganta yanayin jini, inganta lafiyar hankali da taimakawa cikin nauyi gudanarwa.
9. Addara maganin kashe cuta a cikin ruwan wanka
Idan ka sha ruwa a ruwan sama, yi wanka da ruwan zafi ta hanyar sanya maganin kashe ruwanka. Wannan zai taimaka wajen kawar da ƙwayoyin cuta waɗanda wataƙila kuka tsince su bayan kun jike.
10. Kar a shiga dakin AC
Idan kun jike a ruwan sama, kada ku shiga dakin da ke da iska. Ka shanya kanka gaba daya kafin ka shiga dakin AC don hana kanka yin sanyi, tari da zazzabi.
11. Samun yawan bacci
Rashin bacci na iya raunana garkuwar ka kuma ya haifar da gajiya kuma wannan na iya ƙara haɗarin kamuwa da cututtuka daban-daban. Samun wadataccen bacci da daddare domin ka farka cikin sabo da aiki. Yi ƙoƙari ka sami barci na sa'o'i bakwai zuwa takwas a kowace rana.
12. Kar ka taba fuskarka da hannayen datti
Hannunka na dauke da dubunnan kwayoyin cuta a tsawon yini. Shafar fuskarka da hannuwa masu datti zai ba da damar kwayoyin cutar su shiga jiki ta ido, hanci da baki. Tabbatar da cewa ka wanke hannayenka da sabulu da ruwa kafin ka taba fuskarka.
13. Aiwatar da maganin sauro
Tunda, a lokacin sauro na kan hauhawa, zaka iya kiyaye kanka daga cizon sauro ta hanyar sanya maganin sauro akan sassan jikin da yake bayyana. Wannan zai taimaka wajen sauro sauro.
Sauran nasihun Rigakafin da za a Bi Yayin Damina
• Kada a bar yara suyi wasa a kududdufi.
• Sha miyar dumi, shayi na ganye kamar ginger tea, lemon tea, da sauransu.
• Kiyaye ƙafafunku da kuma bushe don kiyaye cututtukan fungal.
• Carauke laima da kuma rigar ruwan sama domin gujewa yin ruwa cikin ruwan sama.
• Amfani da yogurt don inganta lafiyar hanji.
• Ku ci abincin da aka dafa a gida
• Sha ruwa mai yawa.
• Saka tufafi mai haske, mai launi.
Tambayoyi gama gari
Q. Wane abinci ne mai kyau a lokacin damina?
ZUWA . 'Ya'yan itãcen marmari da kayan marmari kamar su pear, apple, ayaba, gwanda, broccoli, koren da barkono ja da tumatir, da dai sauransu.
Q. Me yakamata mu guji yayin damina?
ZUWA . Ya kamata a guji mai da soyayyen abinci, abubuwan sha mai laushi da abinci mai gishiri.
methi tsaba don gashi mai launin toka
Q. Yaya zamu inganta narkar da mu a lokacin damina?
ZUWA . Sha ruwa mai yawa don bunkasa tsarin narkewar ku saboda yana taimakawa fitar da gubobi daga jiki.
