Pamene mukuyenda mumsewu wosangalatsa wa mzinda wachilendo, kununkhira kwa zonunkhira zapadera kumadzaza mpweya, kumapangitsa chidwi cha ulendo. Komabe, ndikofunikira kuika patsogolo thanzi lanu kuti mupindule kwambiri ndi ulendo wanu.
Tifufuza upangiri wofunikira wapaulendo womwe ungakuthandizireni kudziwa momwe mungakhalire olimba mukuyenda. Kuchokera pakupeza inshuwaransi yokwanira yoyendera chitetezo chazachuma mpaka kugwiritsa ntchito kusamba m'manja moyenera komanso kuvala masks kuti aletse kufalitsa matenda, tikambirana njira zosiyanasiyana. Kuzindikira uku sikungokhudza chidwi chanu komanso kukupatsani njira zowoneka kuti mukhalebe pachimake ubwino pamene mukuyenda.
Chifukwa chake, tiyeni tiyambe ulendo wathu wophunzirira momwe tingakhalire ndi moyo wathanzi komanso wopindulitsa paulendo.
Kuti mukhale ndi thanzi labwino mukuyenda, ganizirani njira izi:
- Pezani inshuwaransi yapaulendo kuti mupewe mavuto azandalama obwera chifukwa cha zowonongera zosayembekezereka zachipatala.
- Khalani aukhondo m'manja, monga kusamba ndi sopo ndi madzi kapena kugwiritsa ntchito zotsukira m'manja, kuti muchepetse chiopsezo chotenga ndi kufalitsa majeremusi.
- Valani chigoba m'malo odzaza anthu, makamaka kumene mpweya ulibe mpweya wabwino, kuti mudziteteze nokha ndi ena ku matenda opuma.
- Khalani ndi hydrated ndikudya zakudya zopatsa thanzi kuti mukhale ndi chitetezo chamthupi komanso mphamvu.
- Pumulani mokwanira kuti muthandize thupi lanu kuti libwerere ku zofuna zapaulendo.
- Pitilizani ndi katemera wanthawi zonse ndipo funsani akatswiri azaumoyo kuti akupatseni malangizo okhudza thanzi la komwe mukupita.
- Dziwani kuopsa kwa thanzi la kwanuko ndi momwe mungapewere, monga kugwiritsa ntchito mankhwala othamangitsira udzudzu m'madera omwe ali ndi chiopsezo chachikulu cha matenda ofalitsidwa ndi udzudzu.
- Pitirizani kuchita masewera olimbitsa thupi nthawi zonse, zomwe zingathandizenso kuchepetsa nkhawa komanso kugona bwino.
Potsatira malangizowa, mukhoza kusangalala ndi ulendo wathanzi komanso kuchepetsa chiopsezo cha matenda kapena kuvulala paulendo wanu.
Kuyenda Inshuwalansi
Musanayambe ulendo wanu, ndikofunikira kukonzekera inshuwaransi yapaulendo. Izi zimatsimikizira chitetezo chazachuma ndikuchepetsa malingaliro anu pazochitika zosayembekezereka. Popenda njira za inshuwalansi zapaulendo, ganizirani ubwino ndi zovuta za ndondomeko iliyonse. Yang'anani ndondomeko zomwe zimapereka chithandizo chambiri, zomwe zingaphatikizepo ndalama zachipatala, kusokonezeka kwaulendo, ndi kutaya katundu, koma nthawi zonse dziwani kuti ena angayang'ane zosowa zenizeni. Yang'anani zolemba zabwino za ndondomekoyi, monga zipewa zophimba ndi zomwe sizinaphatikizidwe, kutsimikizira kuti zikugwirizana ndi ulendo wanu.
Ganizirani komwe mukupita, kutalika kwa ulendo wanu, ndi zovuta zilizonse zathanzi posankha mapulani. Kukhala ndi inshuwaransi yolondola yoyendera kumatanthauza kuti mutha kupeŵa mabilu osayembekezereka ndikuyenda ndi chitsimikizo. Mwachitsanzo, ngati mukuyenda pamapiri a Andes ndikukumana ndi matenda amtunda, ndondomeko yokhudzana ndi kusamutsidwa kwachipatala ingakhale yothandiza kwambiri. Kapena, ngati mwadzidzidzi banja likukakamizani kuti musiye ulendo wa ku Ulaya, kulepheretsa ulendo wanu kungakuthandizeni kubweza ndalama zolipiriratu.
Ukhondo Wamanja ndi Kugwiritsa Ntchito Mask
Kusunga ukhondo m'manja ndi kuvala chigoba moyenera ndizofunikira paumoyo paulendo.
Ndikofunikira kusamba m'manja bwino ndi sopo ndi madzi kwa masekondi 20 kuti mupewe matenda. Ngati malo osamba m'manja sakupezeka, chotsukira m'manja chimakhala cholowa m'malo choyenera.
Kuvala chigoba m'malo odzaza anthu ndikwanzeru, makamaka ngati simukumva bwino kapena nthawi yachisanu ndi chimfine, chifukwa zimalepheretsa kufalitsa matenda. Kuyang’ana khalidwe la anthu m’ndege ndi m’njira zina zoyendera anthu ambiri kumatsimikizira kufunika kwa njira zaukhondo zimenezi.
Makamaka, kukwera kwa ukhondo m'manja komanso kukhazikitsidwa kwa masks ndi gawo lina chifukwa chakudziwitsa zambiri za mliri waposachedwa wa COVID-19. Kutsatira njira zathanzizi ndikofunikira kuti mukhale otetezeka komanso a moyo wa omwe akuzungulirani.
Madzi Akumwa Otetezeka
Mukamayenda, kuteteza thanzi lanu ndikofunikira, makamaka pankhani ya kumwa madzi. M'madera ambiri, madzi apampopi sangakhale otetezeka, ndipo kudalira akhoza kukupatsani matenda obwera ndi madzi.
M'malo mwake, kugwiritsa ntchito madzi a m'mabotolo ndi chisankho chofala koma chokhometsa chilengedwe chifukwa cha zinyalala za pulasitiki. Njira ina yokhazikika komanso yothandiza ndikugwiritsa ntchito zoyezera madzi zam'manja monga Lifestraw kapena SteriPen. Zidazi zimachotsa bwino tizilombo toyambitsa matenda monga mabakiteriya ndi tizilombo toyambitsa matenda, zomwe zimapangitsa kuti madzi asamamwe. Amakhalanso opepuka komanso osavuta kuyenda, amathandizira kuchepetsa kugwiritsa ntchito mabotolo apulasitiki otayidwa.
Kukhalabe ndi madzi oyera ndikofunika kuti mukhale ndi thanzi labwino, ndipo ndi zida izi, mukhoza kumwa madzi molimba mtima, kuteteza matenda.
Ukhondo Wazakudya
Kuti muteteze thanzi lanu poyenda, ndikofunikira kuyang'ana paukhondo wazakudya, chinthu chofunikira kwambiri popewa matenda obwera chifukwa cha zakudya. Pofufuza zakudya zapadziko lonse lapansi, onetsetsani kuti chakudyacho ndi choyera komanso chosamalidwa bwino. Yang'anani zizindikiro zomveka za ukhondo monga kugwiritsa ntchito magolovesi ndi kusamba m'manja pafupipafupi m'malo operekera zakudya. Pewani saladi opangidwa ndi madzi omwe sanayeretsedwe, zipatso zosaphika zosaphika kapena ndiwo zamasamba, ndi zakudya zomwe zasiyidwa popanda firiji.
Komanso, dziwani zomwe mukufuna pazakudya zanu komanso dziwani kuti simukudwala kapena kusalolera zakudya zomwe muli nazo. Potsatira njira zaukhondo wa chakudya komanso kukhala osamala poyesa zakudya zatsopano, mutha kuchepetsa kwambiri chiopsezo cha matenda paulendo wanu.
Kulinganiza Zakudya Zam'deralo ndi Zodziwika
Mukapita kukaona dziko lapansi, kudumphira muzakudya zakomweko ndikofunikira. Ndipamene mumapeza mtima wa chikhalidwe. Koma kumbukirani, n’kofunikanso kuti musamadye bwino, makamaka ngati muli ndi malamulo oletsa kudya omwe angawononge chisangalalo ndi m’mimba kapena kuipiraipira ngati anyalanyazidwa.
Zapadera zakomweko zitha kukhala zokometsera zokometsera zanu, koma kusuntha kwadzidzidzi kupita kumafuta onunkhira kapena chakudya chomwe simunazolowere kungasokoneze dongosolo lanu la m'mimba. Mutha kumva kusapeza bwino monga kupweteka kwa m'mimba kapena kukokana komanso kutsekula m'mimba ngati simusamala. Chinsinsi apa ndikupeza sing'anga yosangalatsa - sakanizani zakudya zina zomwe mukudziwa ndikuzikonda ndi zokonda zatsopano zomwe mukufuna kuyesa. Kusamala zomwe thupi lanu lingathe kuchita kumapangitsa kuti maulendo anu apaulendo akhale osangalatsa kwambiri.
Khalani ogwirizana ndi zomwe mungadye popanda vuto. Simuyenera kuphonya chisangalalo cha mbale zapanyumba; ingosakanizani mwanzeru ndi zakudya zanu zanthawi zonse. Pochita izi, mukudzipangira ulendo waukulu wazakudya zomwe sizingawononge thanzi lanu. Mwachitsanzo, ngati mukupita ku Thailand, ndipo simunazolowere kutentha kwa tsabola wawo, yesani msuzi wocheperako wa Tom Yum. Mwanjira iyi, mumamvabe kukoma kwa Thailand popanda sewero la m'mimba.
Mwachidule, samalani ndi zosankha zanu panjira. Landirani zokometsera zatsopano, komanso mverani thupi lanu. Njirayi idzakuthandizani kuti muzisangalala ndi ulendo wanu mokwanira popanda kukhumudwitsa kosafunika.
Ubwino Wakuchita masewera olimbitsa thupi
Kukhala ndi chizoloŵezi chochita masewera olimbitsa thupi nthawi zonse pamene mukuyenda kumapereka ubwino wambiri pa thanzi lanu lonse. Zimakuthandizani kuti mukhale bwino komanso kuti mupewe matenda. Mukamachita nawo masewera olimbitsa thupi, monga kuyenda maulendo ataliatali, kusambira, kapena kuthamanga, sikuti mumangolimbitsa thupi komanso mumalimbitsa chitetezo chathupi lanu.
Kuwonjezera pa thanzi labwino, kuchita masewera olimbitsa thupi kumakhudza kwambiri maganizo anu. Lili ndi mphamvu yochepetsera kupsinjika maganizo, kukweza maganizo anu, ndi kukulitsa mphamvu zanu. Komanso, ndi chida chothandizira kuchepetsa zotsatira za jet lag, kukuthandizani kukonzanso kugona kwanu ndikukulitsa kukhala tcheru.
Kupeza mzinda woyenda wapansi, kuyesa kalasi yolimbitsa thupi kwanuko, kapena kusangalala ndikuyenda molimbika ndi njira zonse zabwino zopangira masewera olimbitsa thupi paulendo wanu. Kuchita izi ndikofunikira kuti mukhale wathanzi komanso kuti mupindule ndi ulendo wanu. Kumbukirani kulongedza zovala zanu zolimbitsa thupi ndikupanga masewera olimbitsa thupi kukhala patsogolo mukakhala kutali ndi kwanu.
Kutetezedwa kwa dzuwa
Pamene mukuyenda, kusamalira khungu lanu padzuwa n'kofunika kwambiri kuti mukhale opanda nkhawa. Umu ndi momwe mungadzitetezere bwino ku radiation ya ultraviolet (UV):
- Pakani mafuta oteteza ku dzuwa okhala ndi SPF osachepera 30. Valani mowolowa manja kwambiri musanatuluke ndikuwonjezeranso maola awiri aliwonse, kapena mutatha kusambira kapena kutuluka thukuta.
- Sankhani zovala zopepuka koma zophimba thupi lanu lonse. Chipewa chokhala ndi mkombero waukulu chimakupatsirani mthunzi kumaso, ndipo magalasi adzuwa okhala ndi chitetezo cha UV ndi ofunikira kuti maso atetezeke.
Poteteza khungu lanu ndi zoteteza ku dzuwa ndi kuvala zovala zoyenera, mumachepetsa chiopsezo cha kutentha kwa dzuwa ndi kuwonongeka kwa nthawi yaitali.
Kumbukirani, kuwala kwa UV kumatha kuyambitsa zovuta zaumoyo ngati khansa yapakhungu, chifukwa chake masitepewa samangokhala otonthoza komanso thanzi.
Sangalalani ndi maulendo anu bwinobwino pansi pa dzuwa!
Katemera
Kuti muteteze thanzi lanu paulendo, katemera ayenera kukhala wodetsa nkhawa kwambiri. Musananyamuke, onetsetsani kuti mwalandira kuwombera kulikonse, kuphatikizapo diphtheria, kafumbata, ndi pertussis (DTP), matenda a chiwindi A ndi B, ndi chikuku, mumps, ndi rubella (MMR).
Ndikwanzerunso kukambirana ndi katswiri wazachipatala yemwe amagwira ntchito zamankhwala oyenda. Atha kukupatsani upangiri wogwirizana ndi mbiri yanu yaumoyo ndi mayendedwe oyenda, kukupatsani katemera ngati aja a yellow fever, omwe madera ena angafune kuti mulowemo.
Kuti muwonetsetse kuti muli ndi nthawi yokwanira yoti thupi lanu lipange chitetezo chokwanira komanso kuti mumalize mndandanda wa katemera wamitundu yambiri, funsani zaumoyo wanu masabata 6 mpaka 8 musananyamuke.
Katemera woyenerera amakutetezani ku ziwopsezo zomwe zimadziwika bwino komanso zimakuthandizani kuti mukhale ndi thanzi labwino pamaulendo anu, zomwe zimakulolani kusangalala ndi ulendo wanu popanda ngozi zosafunikira.
Kupewa Udzudzu
Kuti muteteze thanzi lanu poyenda, ndikofunikira kupewa kulumidwa ndi udzudzu. Dzisungeni nokha pazachiwopsezo chaumoyo poyendera masamba a Centers for Disease Control and Prevention (CDC) ndi World Health Organisation (WHO). Magwero odalirika ameneŵa amapereka chidziŵitso chaposachedwa kwambiri chokhudza kufalikira kwa matenda.
Kuti muchepetse chiopsezo cholumidwa ndi udzudzu, sankhani malo okhala ndi zoziziritsira mpweya, kapena gwiritsani ntchito maukonde okhala ndi mankhwala ophera tizilombo pogona. Pankhani ya zovala, sankhani zovala zonyezimira zopangidwa ndi thonje lopuma mpweya, zomwe ziyenera kukhala zotayirira komanso zophimba khungu. Zovala zamtunduwu sizikopa udzudzu komanso zimateteza kuluma.
Udzudzu umanyamula matenda oopsa monga yellow fever, dengue fever, Japanese encephalitis, ndi malungo. Kudziwa bwino za matendawa komanso madera omwe afala kwambiri ndikofunikira. Kuti mutetezeke mukakhala panja, ikani mankhwala othamangitsa tizilombo omwe ali ndi DEET pakhungu lowonekera ndikugwiritsa ntchito mankhwala opangidwa ndi permetrin monga maukonde ndi zovala. Mankhwalawa atsimikiziridwa kuti ndi othandiza pothamangitsa udzudzu ndipo akulimbikitsidwa ndi akuluakulu azaumoyo.
Antimalarials
Musanapite kumadera kumene malungo amafala, ndi bwino kupeza malangizo ogwirizana ndi zosowa zanu kuchokera kwa dokotala. Kupewa matenda a malungo n'kofunika kwambiri kuti mutetezeke ku matenda oopsawa.
Pokonzekera ulendo wanu, lingalirani za ngozi ya malungo ya kumene mukupita, nthaŵi ya chaka, kubuka kwa matenda alionse amene alipo, utali wotani umene mudzakhalapo, zochita zanu zokonzekera, ndi zochita zilizonse za m’mbuyo za mankhwala a malungo.
Samalani ndi zotsatira zoyipa za antimalarials, monga kukhumudwa m'mimba, kuwawa, komanso momwe khungu limakhudzira. Ngakhale kuti izi zingatheke, ubwino woteteza mankhwalawa ndi wofunika kwambiri m'madera omwe ali ndi malungo ambiri.
Dokotala wanu kapena wothandizira zaumoyo adzakuthandizani kusankha mankhwala oyenera, poganizira zonsezi. Ndi gawo lofunikira kuti mukhale athanzi komanso kusangalala ndi nthawi yanu kumadera omwe akukhudzidwa ndi malungo.
Kutsiliza
Kuti mutsirize zinthu, mukamanyamuka paulendo wotsatira, ndikofunikira kuika patsogolo thanzi lanu-ndichinthu chomwe chimalimbikitsa maulendo anu. Ganizirani za kusunga thanzi lanu monga chofanana ndi kusunga galimoto bwino; zimatsimikizira kuti ulendo wanu ndi wosangalatsa komanso wopanda zovuta.
Dzikonzekereni ndi inshuwaransi yolimba yoyenda, khalani akhama kusamba m'manja, ndipo musaiwale kufunika kovala chigoba m'malo odzaza anthu. Malingaliro ovuta awa ndi njira yanu yopita kuulendo womwe siwotetezeka komanso wodzaza ndi mphindi zosaiŵalika.
Yambirani maulendo anu ndi chitsimikizo chakuti kusamalira thanzi lanu ndiye chinthu chamtengo wapatali chomwe mumayenda nacho.
