dmatekenya/chichewa-machine-translation huggingface dataset:
English: Lack of medication at the health facilities was mentioned as one of the barriers to accessing malaria treatment by both parents
Chichewa: Kusowa kwa mankhwala muzipatala kunatchulidwa ndi makolo onse awiri ngati chinthu zimodzi chimene chikulepheletsa kupeza mankhwala amalungo.
English: It was reported that people sometimes visited the health facilities to access treatment, but were told to buy the medicines from private facilities or pharmacies
Chichewa: Anafotokoza kuti nthawi zina anthu akapita kuchipatala kukapeza chithandizo, koma anauzidwa kuti akagule mankhwala kuzipatala zolipira kapena kumalo kogulitsira mankhwala
English: However, due to economic challenges, families were not always able to buy the medicines
Chichewa: Ngakhale zili choncho, chifukwa chamavuto azachuma, mabanja samakwanitsa kugula mankwala.
English: It sometimes happens that the results from malaria test are positive and when you go to get the drugs, you are told that LA [Artemether-Lumefantrine] is not in stock and you need to go and buy yet you do not have money to purchase
Chichewa: Nthawi zina zimachitika kuti zotsatira za malungo zaonetsa kuti kuti uli ndi malungo ndipo ukapita kuti ukatenge mankhwala amakuwuza kuti mankwala amalungo kulibe ndipo ukuyenela ukagule chonsecho ulibe ndalama yogulira.
English: When you go to the hospital, they tell you that they do not have anti-malaria drugs and you have to buy but most of the times parents do not have the money to buy us the medicine
Chichewa: Ukapita kuchipatala amakuwuza kuti alibe mankhwala amalungo ndipo amakuwuza ukagule, koma nthawi zambiri makolo samakhala ndi ndalama yoti akatigulire mankhwala
English: Sometimes they tell us that there are no testing kits, while medicines are readily available at that moment
Chichewa: Nthawi zina amatiwuza kuti kulibe zipagizo zoyesera, koma panthawiyo amakhala kuti makhwala alipo.
English: So they cannot give you malaria treatment since they did not test for malaria. So they are not sure if it is malaria
Chichewa: Choncho sangakupatse chithandizo cha malungo chifukwa sanakuyese malungo. Choncho sakudziwa ngati ali malungo.
English: We are just told that we should come back on another day because as of now they do not have malaria test kits but maybe on the other day we will find that they have been delivered
Chichewa: Amatiuza kuti tizabweleso tsiku lina chifukwa pa nthawi imeneyo alibe zipangizo zoyesela malungo koma mwina tsiku lina tizapeza kuti abweletsa.
English: People also reported that the long distance between their homes and the health facilities was particularly challenging. Some facilities have large catchment areas, which resulted in people having to travel long distances for treatment
Chichewa: Anthu ena anafotokoza kuti mtunda wautali pakati pamanyumba awo kukafika ku chipatala ndivuto lina lapadela. Zipatala zina zili ndi malo akulu amene amathandiza, izi zimapangitsa kuti anthu aziyenda mtunda wautali kukapeza chithandizo.
English: The challenge was amplified when the patient’s condition was critical, and required transportation to the facility. Due to these long distances, community members at times opted to just buy medications from the shops
Chichewa: Mavutowa amakula kwambiri pamene wodwala ali wakayakaya ndipo akufunika kuti mayendedwe wopita kuchipatala. Chifukwa chakutalika kwa mtunda, anthu am’mudzi amangosakha kugula mankhwala mu ma okala.
English: Some other children might be living far from the hospital and that their parents might not be able to take them to the hospital; to escort them to the hospital, and for that reason, they just stay [without accessing malaria treatment]
Chichewa: Ana ena amatheka kuti amakhala kutali ndi chipatala ndipo makolo awo sangakwanitse kuwatengera kuchipita, kuwepelekeza kuchipatala nde chifukwa chimenecho amangokhala osapeze chithandizo cha malungo.
English: Long-distance to the health facility and the presence of rivers makes it difficult for children in such locations to access health services during the rainy season as most rivers over flood and children fail to cross
Chichewa: Kutalika kwa mtunda kukafika ku chipatala komanso kupezeka kwa mitsinje kumapangitsa kuti ana akumadera amenewo avutike kupeza chithandizo kuchipatala mu nthawi ya mvula chifukwa mitsinje yambiri yasefukila ndiye ana amalephera kuwoloka.
English: Some people reported that their access to malaria treatment was impeded by factors related to providers such as provider attitude and service hours not being convenient to people
Chichewa: Anthu ena anafotokoza kuti kupeza chithandizo cha malungo kunaphijidwa chifukwa cha zinthu zina monga khalidwe lawopoleka chithandozo komanso nthawi yothandizila sikhala yoganizira anthu.
English: People described that poor health care provider attitudes acted as a barrier to accessing treatment at the facilities
Chichewa: Anthu anafotokoza kuti kusowekela khalidwe kwa anthu opeleka thandizo chinali chiphinjo kuti apeze chithandizo ku zipatala.
English: It was reported that some providers were rude and did not treat the patients with the respect they deserved. The providers became irritated when patients presented a torn health passport
Chichewa: Anafotokozera kuti opeleka chithandizo ena anali a mwano komanso samathandiza odwala mwaulemu wowayenera. Othandizawa amanyasidwa pamene odwala wapatsa buku lakuchipatala lon’gambika.
English: Health provider attitude is another problem we face. They don’t care about the sick and they are always harsh when delivering the services
Chichewa: Khalidwe la opeleka chithandizo ndi vuto lina limene timakumana nalo. Samalabadila za odwala ndipo amakhala akhanza akamapeleka chithandizo
English: We are always worried that they will shout at us when we seek health services. So you are always worried when going to a health facility
Chichewa: Nthawi zonse timakhala odandaula kuti atilallatira kutifuna kupeza chithandizo. Ndiye nthawi timakhala odandaula tikamapita ku chipatala.
English: I heard that some doctors throw away health passports whenever you are failing to explain your problem
Chichewa: Ndinamva kuti madotolo amataya buku lakuchipatala la odwala pamene akukanika kufotokoza mavuto omwe ali nawo.
English: In some cases, students became ill while at school, but when they brought their school letter to the health facility, providers refused to see them if they did not also have their health passport
Chichewa: Nthawi zina, ana asukulu akadwalira ku sukulu ndipo abweletsa kalata ya kusukulu kuchipatala,opeleka chithandizo amakana kuwaona ngati sanabweletse buku lakuchipatala.
English: This sometimes happened because the facility was close to the school, while their homes were far away, making it difficult to go home and collect their health passport
Chichewa: Izi zimachitika chifukwa chipatala chili pafupi ndi sukulu pamene kunyumba ndikutali, kotero kupangitsa kukhala kovuta kukatenga buku la kuchipatala.
English: When it happens that you fall ill while at school and you do not have your health passport with you, the teachers write you a letter but when you get there at the hospital, they deny you the services and you have to go back home
Chichewa: Zikachitika kuti wadwala uli ku sukulu komanso sunatenge buku lakuchipatala, aphunzitsi amakulembera kalata koma ukafika kuchipatala amakana kukuthandiza ndipo umapita kunyumba.
English: Parents concurred that health workers were at times unapproachable and unwilling to assist irrespective of the severity of the situation
Chichewa: Makolo anavomeleza kuti opeleka chithandizo cha zaumoyo nthawi zina amakhala osafikilika komanso osafuna kuthandiza posalingalira mmene zilili zinthu..
English: In some cases, patients were sent back home and told to come the next day for the service, even when the facility was officially open for service, and regardless of the patient’s condition
Chichewa: Nthawi zina, odwala amabwezedwa kunyumba osatengera mmene alili odwala ndipo amauzidwa kuti abweleso tsiku lotsatira ngakhale kuti chipatala chinali chotsegula muthawi yokhanzikitsidwa yothandizira anthu.
English: Participants, parents/guardians and community stakeholders, reported that factors related to COVID-19 further hindered patients’ access to malaria treatment and prevention
Chichewa: Otenga nawo gawo, makolo komanso anthu am’mudzi anafotokoza kuti zinthu zokhudzana ndi COVID-19 zinapangitsanso kuti odwala apeze chithandizo cha malungo komanso kupewa kwake.
English: These factors included the inability to follow COVID-19 preventive measures, a shift in focus from malaria to COVID-19, and fear of contracting and undergoingCOVID-19 test at the facility
Chichewa: Zinthu zina mwaizo zinali kulephela kutsatira njira zopewela COVID-19, kusiya kulabadira kwambiri za malungo ndikuyamba za COVID-19 komanso kuwopa kutenga ndi kuyezetsa COVID-19 kuchipatala.
English: Participants observed that COVID-19 preventive measures, such as the requirement to wear face masks, hindered access to services
Chichewa: Otenga nawo gawo anawona kuti njira zopewela COVID-19 monga kuvala chotchingira kumaso zimaphinja kapezedwe kachithandizo.
English: People who did not own masks were unable to access malaria treatment services in the facilities
Chichewa: Anthu amane analibe zotchingira kumaso samatha kupeza chithandizo cha malungo kuchipatala
English: Additionally, the stock-out of medical supplies and drugs in the facilities was attributed to the impact of COVID-19
Chichewa: Kuonjezera apo, kutha kwa zipangizo za chipatala komanso mankhwala zinadza chifukwa cha COVID-19
English: The introduction of the rule where those without face masks should not enter hospitals has resulted in those people who find difficulties in breathing when putting on a mask at risk of not getting health assistance when they fall sick
Chichewa: Kubweletsa lamulo lakuti amene alibe chotchingira kumaso asalowe muchipatala kunapangitsa kuti amene amavutika kupuma akavala chotchingira kumaso akhale pachiopsezo chosalandira chithandizo kuchipatala akadwala.
English: There are some people who cannot afford to buy face masks so they are told to go back without accessing the services
Chichewa: Pali anthu ena amene sangakwanitse kugula zotchingira kumaso ndipo amauzidwa kuti abwelero osalandila chithandizo.
English: To access health services is also a challenge with this COVID-19. Like in our hospitals, drugs are not available. We heard that most of the drugs come from abroad like India and other countries and airplanes are not coming as such it is difficult to get drugs in our hospitals
Chichewa: Ndikovuta kuti upeze chithandizo malingana ndi COVID-19. Monga kuchipatala chathu, mankhwala kulibe. Tinamva kuti mankhwala ambiri amachoka kunja monga dziko la india ndi maiko ena ndipo ndege sizikubwera ndiye pachifukwa ichi ndikovuta kuti kukhale mankhwala kuzipatala zanthu.
English: The parents also added that health providers have shifted their focus and effort from prevention and treatment of malaria to COVID-19
Chichewa: Makolowo anawonjezelapo kuti opeleka chithandizo anachotsa chidwi ndi mphamvu zawo pa kuteteza ndi kuchiza malungo ndikuyamba za COVID-19
English: They explained that most activities intended for malaria control were suspended. For example, the outreach and village clinics for treating malaria cases in the community were no longer happening
Chichewa: Anafotokoza kuti ntchito zambiri zimene zimayenera zikhale zochepetsela malungo zinaimitsidwa. Mwachitzanzo, chipatala choyendayenda komanso chipatala cha m’mudzi chochzila malungo mu madera sizimachitikaso.
English: Aerobic exercise, which speeds up your heart rate and breathing, is important for many body functions
Chichewa: Masewera olimbitsa nthupi amene amathamagitsa mtima komanso kupuma ndizofunika pantchito zambiri mu thupi.
English: It gives your heart and lungs a workout and increases endurance. If you're too winded to walk up a flight of stairs, you need to see your doctor for a medical evaluation
Chichewa: Izi zimapangitsa kuti mtima komanso mapapo zizipanga masewera olimbitsa thupi komanso kuonjezera kupilira. Ngati mukumva kutopa kukwera masitepe mukuyenera kukumana ndi dotolo kuti akuoneni umoyo wanu.
English: If it's just because you are deconditioned, then you will need more aerobic exercise to help condition your heart and lungs and get enough blood to your muscles to help them work efficiently
Chichewa: Ngati kuli kuti mwaguga chabe, ndiye kuti mukuyenera masewera olimbitsa thupi kuti mukhonze mtima komanso mapapo anu kuti mupititse magazi okwanira kuminyewa yanu kuti igwire ntchito moyenera.
English: Aerobic exercise also helps relax blood vessel walls, lower blood pressure, burn body fat, lower blood sugar levels, reduce inflammation, and boost mood
Chichewa: Masewera olimbitsa thupi amathandinzanso kuti mupumitsa makoma amisepha imene mumadutsa magazi, kuchepetsa kuthamanga kwa magazi, kuchotsa mafuti amuthupi, kuchepetsa shuga muthupi, kuchepetsa kutupa komanso kupanga kuti ukhale osangalala.
English: Combined with weight loss, it can also lower "bad" cholesterol levels. Over the long term, aerobic exercise reduces your risk of heart disease, stroke, type 2 diabetes, breast and colon cancer, depression, and falls
Chichewa: Kuphatikiza kuchepa thupi, izi zikhoza kutsitsa mafuta oipa muthupi. Pakapita nthawi yayitali, masewera olimbitsa thupi amachepetsa chiopsezo cha matenda a mtima, kufa kwa ziwalo,khansa ya m’mabere komanso yam’matumbo, kukhumudwa ndi kugwa.
English: Aim for at least 150 minutes per week of moderate-intensity activity. Try brisk walking, swimming, jogging, cycling, dancing, or classes like step aerobics
Chichewa: Yesetsani kuti pa sabata mukupanga ntchito yolimbitsa thupi kwa phindi zana limodzi ndi makumi asanu. Yeselani kuyenda, kusambira, kuthamanga, kupalasa njinga, kuvina kapena kukhala nawo mu gulu lopanga masewera olimbitsa thupi.
English: As we age, we lose muscle mass. Strength training builds it back. Regular strength training will help you feel more confident and capable of daily tasks like carrying groceries, gardening, and lifting heavier objects around the house
Chichewa: Tikamakula, minyewa yathu imapepuka ndipo masewera obweletsa mphamvu amabwezeletsa. Masewera obweletsa mphamvu amathandiza kuti uzikhala ozikhulupilira wekha komanso wakuthekela kugwira ntchito za tsiku ndi tsiku monga kunyamula zakudya ndizogwiritsira ntchito, kulima, kunyamula zinthu zolemela pa khomo.
English: Strength training will also help you stand up from a chair, get up off the floor, and go upstairs
Chichewa: Masewera obweletsa mphamvu amathandiza kuti muyimilire pa mpando, kudzuka pansi komanso kukwera masitepe.
English: Strengthening your muscles not only makes you stronger, but also stimulates bone growth, lowers blood sugar, assists with weight control, improves balance and posture, and reduces stress and pain in the lower back and joints
Chichewa: Kulimbitsa minyewa yanu sikukupangitsani kukhala amphamvu kokha ayi, koma kuthandizila kuti mafupa azikula, kuchepetsa shuga, kuthandiza kuchepetsa thupi, kuthandiza kuima ndi kukhala bwino komanso kuchepetsa nkhawa ndi kupweteka kwa nsana komanso mokumana mafupa.
English: It's important to feel some muscle fatigue at the end of the exercise to make sure you are working or training the muscle group effectively
Chichewa: Ndzofunika kuti uzimva kupweteka minyewa mukamaliza kupanga masewera olimbitsa thupi kuti mukhaledi kuti mukugwira ntchito kapena kuti mukulimba minyewa yonse bwino.
English: Stretching helps maintain flexibility. We often overlook that in youth when our muscles are healthier. But aging leads to a loss of flexibility in the muscles and tendons
Chichewa: Kudziongola kumathandizira kusamasuka. Nthawi zina sitiikapo chidwi tili achichepere pamene minyewa ili ya thanzi. Koma kukula kumapangitsa kuti kumasuka mu minyewa kuchepe.
English: Muscles shorten and don't function properly. That increases the risk for muscle cramps and pain, muscle damage, strains, joint pain, and falling, and it also makes it tough to get through daily activities, such as bending down to tie your shoes
Chichewa: Minyewa imafupika ndipo sigwira ntchito bwino. Izi zimapangitsa zimaonjezera chiopsezo cha kukokana kwa minyewa, kupweteka, kuonongeka kwa minyewa, kupweteka kwa mokumana mafupa komanso kugwa. Komanso zimapangitsa kuti tizakhale zovuta kuti kugwira ntchito za tsiku ndi tsiku monga kuwelama kuti umange thambo za nsapato.
English: Likewise, stretching the muscles routinely makes them longer and more flexible, which increases your range of motion and reduces pain and the risk for injury
Chichewa: Chimodzimodzi, kudziwongola minyewa mowilikiza kumapangitsa kuti ikhale italiitali komanso yomasuka kuwonjezera mmene mungameyendere komanso kuchepetsa ululu ndi chiopsezo chakuvulala.
English: Aim for a program of stretching every day or at least three or four times per week
Chichewa: Khalani ndi ndondomeko yomadziwongola tsiku lili lonse kapena katatu kapena ka kanayi pa sabata.
English: Warm up your muscles first, with a few minutes of dynamic stretches—repetitive motion such as marching in place or arm circles. That gets blood and oxygen to muscles, and makes them amenable to change
Chichewa: Tethetsani minyewa yanu kaye kwa phindi zochepa podziwongola mbalimali zonse- mobwelezabweleza monga kuguba malo amodzi kapena kuyendetsa manja mozungulira. Izi zimatenga magazi komanso mphweya kupititsa kuminyewa ndikupangitsa kuti omasuka ndikusitha.
English: Then perform static stretches (holding a stretch position for up to 60 seconds) for the calves, the hamstrings, hip flexors, quadriceps, and the muscles of the shoulders, neck, and lower back
Chichewa: Kenako dziwongoleni katumba, mtsepha wa tchafu, hipi ,minyewa ya m’mikono komanso phewa, khosi ndi m’musi mwa nsana mutaima malo amodzi kwa masekondi makumi asanu ndili khumi limodzi.
English: However, don't push a stretch into the painful range. That tightens the muscle and is counterproductive
Chichewa: Ngakhale zili choncho, osaziongola modutsa muyezo. Izi zimapangitsa kuti minyewa ilimbe ndipo sizipindula
English: One of the easiest, no-equipment, most convenient forms of exercise you can do is going on a walk
Chichewa: Mwanjira zina, imodzi imene ili yosavuta, yosafuna zida imene mungapange ndikuyenda.
English: It may sound simple, and it really is! All you need is a pair of supportive walking shoes and a solid trail, and the rest is really up to your creativity
Chichewa: Zimamveka ngati zosavuta, ndipo zindosavutadi! Chimene mungafune ndi nsapato zoyenera komanso njira yolimba zinazo zitengera inu kuti muzipanga bwanji.
English: Whether you only have five minutes to spare, or you have time for five miles, you can tweak your routine to best fit your schedule and lifestyle
Chichewa: Kaya muli ndi phindi zisanu zokha kapena nthawi yokwanira mtunda okwana ma mile asanu, mukhoza kusitha mmene mungapangire kuti zigwirizane ndi nthawi komanso mmene mmakhalira umoyo wanu.
English: What more could you ask for in a productive form of physical activity? We spoke with an expert who breaks down the best benefits of walking every day, along with how many steps you actually need
Chichewa: Ndichaniso china chomwe mungafune kumbali yokhala waphindu pa masewera olimbitsa thupi?. Tinayakhula ndi wakadaulo amene amagawa ubwino woyenda tsiku lina lilolonse, kuphatikizaponso ma sitepe amene mukuyenera kuyenda.
English: Truth be told, any amount of movement you give yourself each day is healthy. You've likely heard about the "10,000 steps per day" recommendation provided by the Centers for Disease Control and Prevention (CDC)
Chichewa: Chilungamo chinenedwe, mulingo uliwonse woyenda umene mumazipatsa tsiku lili lonse ndiwabwino. Mwina munavapo za masitepe 10000 pa tsiku zimene anatsimikizira ndi a bungwe lochepetsa ndi kupewa matenda.
English: If weight loss is your goal, you may want to up this amount of physical activity, taking into consideration your diet and other lifestyle factors
Chichewa: Ngati cholinga chanu kuli kuchepa thupi, ndiye kuti mukuyenera kuwonjezera ntchto yolimbitsa thupi, poganizilanso manyedwe ndi mmene mumakhalira umoyo wanu.
English: Rome wasn't built in a day, and neither should any new aggressive exercise routine be. Start small, and work up to the total daily steps that feel best for you and your body. It's always wise to check in with a healthcare professional and a certified personal trainer before starting any new fitness regimen
Chichewa: Mzinda wa Rome sunamangidwe tsiku limodzi, chimodzimodzi inu, mmene mukulimbitsira thupi kusakhale kodzizunza. Yambani pan’gonopan’gono ndipo yendani masitepe amene mukhoza kukwanitsa. Ndichanzeru nthawi zonse kuyakhulana ndi mkadaulo wa zaumoyo komanso okuthandizirani masewera olimboits thupi musanayambe masewera olimbitsa thupi ena ali onse.
English: So lace up your sneakers, and let's get started learning all of the wonderful benefits of walking every day
Chichewa: Ndiye mangani thambo za nsapato zanu, yambani kuphunzira ubwino onse woyenda tsiku ndi tsiku.
English: As you age, it's important to be mindful of your muscle strength and bone density. "As a weight-bearing exercise, walking can help maintain bone density and reduce the risk of osteoporosis. It also tones muscles, especially in the legs and abdomen
Chichewa: Mukamakula, mukuyenera kuganizira mphanvu za minyewa yanu komanso kulemera kwa mafupa. Njira imodzi yozilimbitsira kulemera kwanu, kuyenda kukhoza kuthandizira kulemera kwa mafupa komanso kuchepetsa chiopsezo chothyoka mafuta. Izi zimathandizanso kukhoza minyewa makamaka amu miyendo komanso pamimba.
English: By walking every day, you can really improve your gastric motility. "It can be particularly beneficial for individuals who suffer from digestive issues such as constipation
Chichewa: Kuyenda tsiku ndi tsiku mukhoza kuthandiza kusuthasutha kwa m’mimba. Zikhoza kukhala zothandiza makamaka kwa anthu amene amavutika ndikugayika kwa zakudya mu thupi monga kulimba kwa zinthu.
English: Establishing a regular walking habit can strengthen and offer lubrication to the muscles that support your joints
Chichewa: Kukhanzikitsa kuyenda kwa pafupipafupi kukhoza kulimbitsa komanso kusalalitsa minyewa imene imathandizira pokumanilana mafupa.
English: Walking can really improve your physical functioning and be an excellent pain reducer if you have arthritis. It can also put you at a lower risk of falling
Chichewa: Kuyenda kukhoza kuthandizira mmene thupi lanu likugwilira ntchito komanso ndi njira yachibwino yochepetsera ululu ngati uli ndi nyamakazi. Ikhoza kuchepetsanso chiopsezo choti ugwe.
English: Walking can be a seamless yet incredibly productive tool if you want to lose weight or manage your weight
Chichewa: Kuuyenda kukhoza kukhala kosavuta koma ndi chida chothandiza kwambiri pamene ukufuna kuchepa thupi kapena kukhala pa mlingo wabwino.
English: It's an easy, natural calorie burner. Read tells us, "While walking might not burn as many calories as more intense exercises like running or cycling, it still provides a steady calorie burn which can accumulate over time
Chichewa: Ndi njira yosavuta, njira yachilengedwe yochotsela mafuta osakhala bwino mu thupi. Zowelenga zimafotokozera kuti” ngakhale kuyenda sikungachotse mafuta oyipa mu thupi pofananiza ndi ntchito zofuna mphamvu zambiri monga kuthamanga kapena kupalasa njinga, kuyenda kumapelekabe njira yochotsera mafuta woipa thupi yokhazikika.
English: The more quality work you can fit into your session—no matter its length—the fitter you’ll be. Here’s how you can use the time you have more wisely for more gains in fewer hours
Chichewa: Ntchito yabwino imene mungakhazikitse- olo ingachepe- muzakhala mphamvu. Umu ndi momwe mungagwiritsire ntchto nthawi yanu mwanzeru kuti mupindule mu nthawi yochepa.
English: So the answer to how long your workouts need to be depends on how long you’ve been exercising to reach the volume you’re lifting now
Chichewa: Yankho lafunso ya nthawi imene mukuyenera kuchita masewera olimbiits thupi zimatengera kuti wakhala ukupanga kwa nthawi yochuluka bwanji komanso kulemera kwa zinthu zimene mukunyamulazo.
English: To get stronger and bigger, you’ll need to do more workout volume, week over week and month over month—a concept called progressive overload
Chichewa: Kuti mukhale amphamvu komanso aakulu thupi, mukuyenera kumanyamula zolemera sabata ndi sabata ndi mwezi uliwonse- njira imene imatchulidwa kunyamula zolemera potsogozana.
English: If you are untrained and just starting, or if you haven’t trained in a while, you don’t need much time
Chichewa: Ngati muli osaphunzitsidwa kapena mukungoyamba kumene kapena mwatenga nthawi musanalimbitse thupi, sizimafuna nthawi yayitali.
English: In fact, some beginners do too much, he says, putting in long workouts that leave them too sore to train again in the days that follow
Chichewa: Akunena kuti mwachilungamo chake, ambiri oyamba kumene amapanga zambiri, amapanga masewera olimbitsa thupi nthawi yayitali zimene zimapangitsa kuti amve kuwawa kotero kuti sayeselanso mawa lake.
English: But the more advanced you get, you’re just going to have to accumulate more high-quality volume
Chichewa: Koma mukazolowera , ndipamene mumayamba kunyamula zambiri zolemera.
English: Alternating between two exercises that use opposing muscles is a classic way to do more work in less time
Chichewa: Kupanga maserwera olimbitsa thupi awiri pogwiritsa ntchito minyewa yoyan’ganana ndi njira imene umapanga ntchito yambiri ku nthawi yochepa.
English: Fortunately, there's hope for preventing and maintaining brain health. One effective method of keeping the brain active and sharp is through brain exercises for memory
Chichewa: Mwamwayi, pali chiyembekezo potetezera ndi kusamalira ubongo. Njira imodzi kuti ubongo ukhale otakataka komanso wakuthwa ndikupanga masewero aubongo wokumbukira zinthu.
English: These exercises are for boosting brain power, memory game and deep thinking skills. Let's take a look at some of the top brain exercises for memory that will level up your brain level and keep the mind on fire
Chichewa: Masewera amenewa ndiwochulukitsira mphamvu za ubongo, masewera okumbukilira komanso njira zoganizira mwakuya. Tiyeni tiwone masewera aubongo apamwamba othandizira kukumbukira zinthi amene akhoza kupanga ubongo wanu wapamwamba.
English: These brain exercises for memory can be helpful in memorizing names, dates, phone numbers and other vital information
Chichewa: Masewera awubongo okumbukira zinthu amenewa amathandizira pokumbukira maina, masiku, nambala za lamya komanso muthenga ena wofunikira
English: Getting enough quality sleep is very important for overall health and brain power. If you don't get enough sleep, it can seriously mess with your thinking skills and memory game
Chichewa: Kugona tulo labwino komanso lokwanira ndizofunikira ku umoyo komanso mphamvu za ku ubongo. Ngati simukugina mokwanira, zikhoza kusokoneza kaganizidwe komanso masewera okumbukira zinthu.
English: Sleep is when the brain puts memories together and does important maintenance. If you're lacking sleep, you might have a hard time remembering things, staying focused and thinking straight
Chichewa: Nthawi yogona ndipamene ubongo umaika zinthu zonse pamodzi komanso kulongosola zofunika. Ngati mukusowa tulo, mukhoza kumavutika kukumbukila zinthu, kukhala wa masophenya komanso kuganiza mwabwino.
English: Memory loss and cognitive decline are common as we age, but that doesn't mean we're powerless
Chichewa: Kuiwala zinthu komanso kuchepa nzeru zimachulukira tikamakula koma izi sizitathauza kuti tilibe mphamvu.
English: Doing brain exercises for memory loss, staying active and fostering curiosity can all aid in maintaining cognitive function and memory recall. Give the aforementioned exercises a shot, and keep your mind sharp as you grow older
Chichewa: Kupanga masewera awubongo okhuza kuiwala zinthu, kukhala otakataka komanso kukhala ndi chidwi zimathandiza kagwiridwe ntchito kaubongo komanso kukumbukira zinthu. Yeselani kupanga masewera awubongo amenewa ndipo pangani ubongo wanu kukhala wakuthwa pamene mukukula.
English: Domestic abuse is the act of controlling or dominating a spouse, partner, boyfriend/girlfriend or family member. The abuse doesn't have to be physical – it may be emotional, sexual, verbal or financial in nature
Chichewa: Nkhanza zapakhomo ndi mchitidwe woletsa kapena kupondeleza mkazi, chibwenzi kapena wabanja limodzi. Kunzunzaku sikungakhale kumenya kokha- kukhoza kukhalaso mumaganizo,kugonana, mayakhulidwe kapena kwazachuma
English: If you are being psychologically, emotionally or physically harmed, you are not alone. Statistics show that one in three women and one in three men have experienced abuse and domestic violence
Chichewa: Ngati mukuzunzidwa maganizo kapena kumenyedwa simuli nokha. Kafukufuku wawonetsa kuti mzimayi m’modzi mwa azimayi atatu komanso mzibambo m’modzi mwa azibambo atatu anachitilidwapo nkhanza komanso nkhanza za pakhomo.
English: If you're looking for support, there are 5 abuse and domestic violence hotlines in Malawi. Reach out if this is happening: Your privacy online being invaded; You are being controlled by your partner/family member;
Chichewa: Ngati mukufuna chithandizo, pali nambala zisanu zokhudza khanza komanso khanza za pakhomo ku malawi. Afikireni ngati izi zikuchitika: chinsinsi chanu pamakina a intaneti chikuphwanyidwa, mukuletsedwetsa ndi bwenzi/wabanja limodzi.
English: Feeling helpless, desperate, or emotionally numb; Your partner/family member humiliates you, insults you and puts you down; Your partner/family member hurts you or is threatening to hurt you
Chichewa: Kukhala osowa chochita kapena kusowa chochita m’mganizo; bwenzi/wabanja limodzi kumakuchititsa manyazi, kukutukwana komanso kukuwonera pansi; bwenzi/wabanja limodzi kukupweteka kapena kukuopseza kuti akupweteka
English: Your devices are being monitored or tracked by a partner/family member; Being forced to have sex or perform other sexual activities that you don’t want to
Chichewa: Zipangizo zako kumazilondoloza ndi bwenzi/wabanja limodzi; kukamizidwa kupanga zogonana kapena kupanga zinthu zina zokhudzana ndigonana pamene wusakufuna
English: Every case of abuse and domestic violence is unique. Every family and partnership has its own story
Chichewa: Nkhani iliyonse yozunzana komanso kuzunzana pakhomo ndiyakeyake. Banja komanso mgwirizano uliwonse uli ndi nkhani yake.
English: It’s perfectly normal to feel conflicted and insecure about the whole situation. Going through it alone can be confusing and, importantly, dangerous
Chichewa: Ndizabwinobwino kukhala wotsutsika komanso osatsimikizika pa zochitikazi. Kudutsa muzimenezi wekha zikhoza kukhala zosokoneza komanso zowopsya.
English: You are the one who will figure out what the best way out is for you as a person and in your circumstances. However, it is always easier to overcome such hardships with the right kind of support
Chichewa: Ndi iwe wekha amene ungapeze njira yabwino yothana nazo ngati munthu komanso zomwe ukukumana nazo. Komabe, zimakhala zosavuta kuthana ndi zovuta ngati pali thandizo loyenera.
English: Consider contacting a helpline in Malawi for free, confidential help with abuse and domestic violence today
Chichewa: Ganizirani kulumikizana ndi thandizo lapa lamya mwaulere, losunga chinsinsi pa khanza komanso khanza zapakhomo lero.
English: Ministry of Health has missed the target to construct 900 health posts by 2022 as only 75 so far have been completed in the country
Chichewa: Unduna wazaumoyo walephera kufikira mlingo womanga zipatala zazing'ono zakumidzi zopelekera chithandizo chazaumoyo okwana 900 kufikila mu chaka cha 2022 ndipo 75 okha ndi amene amalizidwa mu dziko muno
English: The ambitious target was set in the Health Sector Strategic Plan (HSSP) II to build the new health posts in hard-to-reach areas for integrated provision of community services
Chichewa: Mlingo wapamwambawu unakhazikitsidwa mu ndodomeko ya zaumoyo kuti amange malo opelekera chithandizo chazaumoyo ku madera amene ndiwovuta kufikikako kuti ntchito zopeleka chithandzo zizichitikira limodzi.
English: Each health post was expected to serve three to five hard-to-reach catchment areas in line with the Ministry of Health’s goal for everyone to live within a five-kilometre radius of a health facility
Chichewa: Malo aliwonse opelekera chithandizo chazaumoyo amayenera kuthandiza madera atatu mpaka asanu amene ali ovuta kufikako. Ichi zinali chomwechi masophenya a unduna wazaumoyo kuti aliyense azikhala mu mlingo wamakilomita asanu chifupi ndi chipatala.
English: A study that was conducted actually recommended 5 000 health posts, and they arrived at 900 after narrowing down to the critical numbers
Chichewa: Kafukufuku amene anapangidwa anawunikira kuti pakhala malo opelekela chithandizo chazaumoyo 5000 ndipo anafika pa nambala ya 900 atatstsa kumanambala wofunikira.
English: He said: “Citizens have a lot of hope in the 900 health posts that were promised as they will ease access challenges that some communities have
Chichewa: Ananena kuti: nzika za dziko zili ndi chiyemebekezo mu malo opeleka chithandizo cha zaumoyo 900 zomwe analonjezedwa chifukwa zimapeputsa mavuto opeza chithandizo mu madera ena.
English: As civil society, we hold duty-bearers and government to account based on what has been laid down either through laws, strategic plans and policies
Chichewa: Ngati bungwe logwira ntchito ndi boma, tikuwayimba mlandu adindo komanso boma malingana ndizimene zinaikidwa mu malamulo, ndondomeko ndi malamulo ena.
English: This is why an explanation and justification for review can be appreciated rather than maintaining the same number
Chichewa: Pachifukwa ichi kufotokoza komanso kumasukira bwino kwa kusitha kukhoza kukhala kwabwino kusiyana ndikungokhala ndi nambala yomweyo
English: We have a number of them in most districts, and some require just finishing with housing for health care workers and a few other things
Chichewa: Tili nawo ena muma boma ena ndipo ena akungofuna kumalizitsa ndi manyumba a anthu ogwira ntchito ya zaumoyo komanso zinthu zina.
English: So, there is need for just some rehabilitation or maintenance to facelift the structures
Chichewa: Ndiye pakufunika kukhoza komanso kulongosola zina kuti malo asithe
English: That way we can also have as many health posts close to the 900-target opened within a short period
Chichewa: Zikatero tikhoza kukhala ndi malo ambiri opeleka chithandizo chazaumoyo kuyandikira nambala ya 900 munthawi yochepa.
English: Whether it is going to be a new project or completing a stalled one, the impact is the same helping Malawians in such communities to access health care services
Chichewa: Kaya chikhala chitikuko chatsopano kapena kumalizitsa chomwe chinayima, zotsatira zake zikhala chimodzimodzi kuthandiza amalawi kumadera kumeneko kuti apeze cihthandizo cha chipatala.
English: We have pushed harder on health financing so that we have more resources for health, which in turn can help in building those facilities
Chichewa: Talimbikira kwambiri ku chuma chothandizira za umoyo kuti tikhale ndi zipangizo za zaumoyo zomwe zithandizire kumanga malo amenewa.
English: Every health facility requires electricity to power refrigerators that are used to store drugs and vaccines. Again, electricity is also needed to power nebuliser machines for asthma patients
Chichewa: Chipatala chilichinse chikufinika magetsi kuti apeleke mphamvu ku ma filinji amene amasungira mankhwala ndi katenera. Kubwelezanso, magetsi akufunika kuti apeleke mphamvu ku makina amene amathandiza anthu odwala asima.
English: Additionally, plans to construct a maternity wing at the facility, which serves over 9 000 people, are being thwarted because there is no way a maternity service can be delivered without electricity
Chichewa: Mowonjezera, ndondomeko zomanga malo obelekera pa malowa chimene chimathandiza anthu oposa 9000 akuwoneledwa pansi chifukwa sizingatheke kuthandiza azimayi obeleka palibe magetsi.
English: But up to now we have not been connected despite making several follow-ups. This is affecting service delivery as members of staff cannot be motivated to stay in rural areas without electricity
Chichewa: Koma kufikila pano sanatilumikizire ngakhale takhala tikuyendela. Izi zikusokoneza kapelekedwe kachithandizo chifukwa anthu ogwira ntchito alibe chilimbikitso chokhalira kumudzi kopanda magetsi.
English: However, when contacted on Friday for comment, Electricity Supply Corporation of Malawi spokesperson Kitty Chingota Chinseu asked for a questionnaire which she did not respond to
Chichewa: Komabe, pamene tinalumikizana lachisanu ndi mneneri wa bungwe lowona za magetsi ku malawi la escom a Chitonga Chinseu anatifunsa ndandanda wa mafunso omwe sanatiyankhe
English: Malawi Government has been challenged to explore ways to increase public spending on health to achieve targets of maternal and child health services which are below the recommended threshold
Chichewa: Boma la Malawi lalimbikilitsidwa kuti lisake njira zowonjezera kagwiritsidwe ntchito chuma cha boma ku nkhani yazaumoyo kuti ifiikire uchembere komanso nthanzi la ana zimene zili pansi kwambiri poyelekeza mlingo okhazikitsidwa
English: He said family planning financing is predominantly donor dependent, but donor financing towards the same is likely to diminish further considering the fragile world macroeconomic outlook
Chichewa: Ananena kuti ndalama zomwe zimagwira ntchito pa ntchito ya njira za kulera zimadalira kwambiri othandiza koma izi zikhoza kuchepa polingalira mmene chuma chadziko lonse lapansi chikuyendera.
English: In recent years, the issue of health financing has been a thorny one with civil society organisations (CSOs) and donors proposing home-grown financing models
Chichewa: Mu zaka zina pakatipa, nkhani yachuma ku ntchito ya zaumoyo yakhala yovuta zimene zapangitsa mabungwe ogwira ntchito ndi boma koma othandiza pa chuma kubweletsa ganizo lopeza njira zopezera ndalama komkuno.
English: Earlier this year, CSOs in the health sector proposed introduction of a national health fund to be financed by motorists because road accidents negatively impact the health budget
Chichewa: Kumayambilro a chaka chino, mabungwe ogwira ntchito ndi boma anapeleka ganizo lobweletsa thumba lachuma lazaumoyo limene ndalama zake zizichoka kwa anthu oyendetsa magalimoto chifukwa ngozi za pa nsewu zimakhudza kwambiri ndondomeko ya zachuma ya zaumoyo.
English: Donors in the health sector provide 75 percent of Malawi’s total health budget, a situation the donors and other stakeholders have described as not sustainable
Chichewa: Othandiza pa ntchito zaumoyo amapeleka gawo lokwana 75 pa 100 lirilonse ku dongosolo lazachuma cha za umoyo, chithu chimene othandiza chuma anena kuti ndichosapitilira.
English: This facility was great. It is where leprosy patients were being treated. Today, it is a shadow of its former self and has been reduced to a health centre instead of a rural hospital we all wanted it to be
Chichewa: Chipatala ichi chinali chabwino. Ndikumene odwala khate amathandizidwira. Lero, ndi mdima chabe mmene zinthu zinalili ndipo chinasanduka malo opelekera chithandizo kudera chabe mmalo mokhala chipatala chachikulu chakudera mmene anthu timkafunira.
English: The facility is in dilapidated form with non-functional facilities, equipment, falling ceilings, loose electric wires, looted and abandoned staff houses
Chichewa: Chipatalachi sichili mwa kathu ndipo chili ndi zinthu zosagwira ntchito, zida, denga lokugwa,mawaya amagetsi omasuka komanso nyumba za anthu ogwira ntchito zolekekeldwa.
English: As a hospital, our hands are tied and the only thing we can do is to transfer them,” said Chataika, but could not explain why they did not report the matter to police
Chichewa: Ngati chipatala manja anthu ndiwwomangika ndipo chimene tingachite ndikuwatumiza basi. Anatero Chataika koma sanene chifukwa chimene sanakafotozere ku polisi
English: Some institutions are not keen to report criminal activities and you wonder what could be their motivation for shielding people seemingly committing crimes
Chichewa: Malo ena samakhala ndi chidwi kuneneza zochitika za milandu ndipo umadabwa kuti cholinga chake chinali chani powabisa anthu oti akupalamula mulandu.
English: The district commissioner and district health and social services officer should seriously look into this issue as it may undermine provision of health services in the area
Chichewa: Mkulu waboma komanso mkulu wazaumoyo ndi oyan’ganira zamakhalidwe akuyenera kuyan’gana nkhani imeneyi chifukwa zikhoza kapelekedwe ka ntchito ka zaumoyo muderali.
English: Nsanje District Hospital spokesperson George Mbotwa could not be reached for his comment, but in an earlier interview he confirmed that floods pose challenges to delivery of health services in the district
Chichewa: Mneneri wa chipatala chachikulu cha Nsanje a George Mbotwa sanafikilidwe kuti apeleke demanga komano kucheza koyamba anavomereza kuti madzi osefukila abweletsa mavuto kupititsa ntchtio ya za umoyo mu bomali.
English: Of late, floods have been causing challenges at some health centres, causing the district health office to temporarily suspend their operations
Chichewa: Pakatipa, madzi osefukira abweletsa mavuto kumalo ena zipatala zakumadera kupangitsa kuti chipatala chachikulu ayimitse ntchito mmaderawa.
English: Every year, we close the facility for a month or more due to floods and we refer our patients to the district hospital
Chichewa: Chaka chilichonse, timatseka chipatalachi kwa mwezi kapena kuposera apo chifukwa cha madzi osefukira ndipo odwala onse timawatumiza ku chipatala chachikulu ku boma.
English: Some rivers here have changed their courses. We, therefore, need to drench their beds and divert their courses to prevent the floods
Chichewa: Mitsinje ina inasitha mmene madzi amayendela. Kutero,ife timayenera kuchotsa madzi m’mbali mwa ,mtsinje ndikuwapangira njira ina kupewa madzi osefukira.
English: That aside, we need to build concrete dykes and close some gates around the facilities and open new ones
Chichewa: Kupatula izo, tikuyenera kumanga zotchingira madzi komanso kutseka njira kuzungulira chipatala kenako ndi kutsegula zina zatsopano.
English: Health activists have, however, raised concern that government should find a lasting solution to the problem so that health service delivery is not compromised
Chichewa: Omenyera ufulu pankhani yazaumoyo, apeleka madandaulo kuti boma ikuyenera kupeza njira zokhazikika zamavutowa kuti ntchito yopeleka chithandizo cha zaumoyo chisasokonekere.
English: Pregnant mothers in Senior Chief Mwakaboko in Karonga District are travelling 20 kilometres (km) to Iponga following the closure of Ngana Health Centre two months ago due to poor hygiene
Chichewa: Azimayi oyembekezera kwa mfumu yayikulu Mwakaboko muboma la Karonga akuyenda mtunda wokwana makilomita 20 kukafika ku iponga kutsatira kutsekedwa kwa chipatala chachin’gono cha Ngana miyezi iwiri yapitayo chifukwa cha kusowa ukhondo.
English: In an interview on Saturday, Ngana-Mwandambo Village Development Committee chairperson Costar Kamwela said the health centre was closed by healthcare workers after noticing poor hygiene conditions at the facility
Chichewa: Mukucheza kwanthu loweluka ndi mkulu wa gulu lowona zachitukuko m’mudzimu a Costar Kamwela ananena kuti chipatalachi chinatsekedwa ndi ogwira ntchito yazaumoyo ataona umve umene unali pamalopa.
English: The closure has affected pregnant mothers who now travel 20km to Iponga Health Centre for antenatal services,” he said.
Chichewa: Kutsekaku kwasokoneza azimayi woyembekezera amene pano akuyenda mtunda okwana ma kilomita 20 kuti akapeze chithandizo cha za pakati,” anatero
English: Kamwela said health workers at the facility downed their tools two months ago, citing poor sanitation and hygiene
Chichewa: Kamwela ananena kuti ogwira ntchito yazaumoyo pa chipatalachi anasiya kugwira ntchito miyezi iwiri yapitayo kamba ka ukhondo.
English: The facility’s attendant went to Lilongwe for further studies and there was nobody to clean the place. This prompted health workers to down their tools, arguing that sanitation and hygiene were compromised
Chichewa: Osamalira pamalopa anapita ku lilongwe kusukulu ndipo panalibe wina aliyense wosamalira pa malopa. Izi zinapangitsa wogwira ntchtio kutula zida zawo pansi kufotokozera kuti ukhondo unasokonekera
English: Sellina Mbukwa, a community member, said when they endure the 20km to Iponga Health Centre, they are told to proceed to Karonga District Hospital, because there is a health centre at Ngana
Chichewa: Sellina Mbukwa, munthu wa m’mudzi anati amapilira ndikuyenda mtunda wama kilomita 20 kupita kuchipatala cha iponga, amauziwa kuti apitile kuchipatala chachikulu cha karonga chifukwa kuli chipatala ku Ngana.
English: He said: “At first, there was a water problem which we sorted out and later its attendant left. We failed to deploy another attendant because the road is impassable
Chichewa: Ananena kuti:” poyamba, kunali vuto la madzi limene linakhonzedwan ndipo kenaka otathindizira anachoka. Tinakanika kutumiza othandizira wina chifukwa nseu unali osadutsika.
English: Instead, we made local arrangements to ensure that a community member covers the gap, which did not please healthcare workers
Chichewa: M’malo mwake, tinapanga dongosolo am’mudzi kuti anthu am’mudzi kuti athandizire zomwe sizinasangalatse ogwira ntchito ya zaumoyoyi.
English: The development is unfair to vulnerable patients. Healthcare workers should exhaust all remedial measures before closing health facilities
Chichewa: Ndongosolo limeneli ndilosakomera odwala. Ogwira ntchito za umoyo akuyenera kuyesa njira zonse asanatseke chipatala.
English: A healthy diet helps to protect against malnutrition in all its forms, as well as noncommunicable diseases (NCDs), including diabetes, heart disease, stroke and cancer
Chichewa: Kudya koyenera kumathandiza kuteteza kunyetchera konse komanso matenda amgonagona monga shuga, matenda a mtima, kufa ziwalo komanso khansa.
English: Unhealthy diet and lack of physical activity are leading global risks to health. Healthy dietary practices start early in life – breastfeeding fosters healthy growth and improves cognitive development, and may have longer term health benefits such as reducing the risk of becoming overweight or obese and developing NCDs later in life
Chichewa: Kusadya moyenera komanso kusagwira ntchito ndizimene zikupititsa patsogolo chiopsyezo ku umoyo. Kudya moyenela kumayambira moyambilira mu moyo- kuyamwitsa kumathandizira kukula kwabwino komanso kuthandiza makulidwe aubongo ndipo izi zimakhala ndi phindu ku umoyo monga kuchepetsa chiopsezo chokula thupi kwambiri komanso kukhala ndi matenda a mgonagona kumapeto a moyo.
English: Energy intake (calories) should be in balance with energy expenditure. To avoid unhealthy weight gain, total fat should not exceed 30% of total energy intake (1, 2, 3)
Chichewa: Kudya zakudya zopatsa mphamvu zikuyenera kugwirizana ndi mmene tikuzigwilitsira ntchito mphanvuzo. Kuti tipewe kunenepa kudutsa mlingo, mafuta onse odyedwa sakuyenera kudutsa ma pelecenti 30 pa zonse zomwe zikudyedwa.
English: Consuming a healthy diet throughout the life-course helps to prevent malnutrition in all its forms as well as a range of noncommunicable diseases (NCDs) and conditions
Chichewa: Kudya zakudya zabwino moyo wako onse zimathandiza kupewa kunyetchera mu njira zonse komanso matenda amgonagona ndi mavuto ena.
English: However, increased production of processed foods, rapid urbanization and changing lifestyles have led to a shift in dietary patterns
Chichewa: Ngakhale zili choncho, Kuchuluka kwa kupanga zakudya zopangidwa, kutukuka kwa malo komanso kusitha makhalidwe kwapangitsa kuti pakhale kusitha mumadyedwe.
English: People are now consuming more foods high in energy, fats, free sugars and salt/sodium, and many people do not eat enough fruit, vegetables and other dietary fibre such as whole grains
Chichewa: Anthu tsopano akudya zakudya zambiri zomwe zili ndi mphamvu zochuluka, mafuta, shuga nsi mchere ndipo anthu ambiri samadya zipatso, masamba komanso zakudya za faiba monga chakudya chosachotsa chilichonse.
English: The exact make-up of a diversified, balanced and healthy diet will vary depending on individual characteristics (e.g. age, gender, lifestyle and degree of physical activity), cultural context, locally available foods and dietary customs. However, the basic principles of what constitutes a healthy diet remain the same
Chichewa: Mlingo weniweni wa chakudya cha magulu onse komanso chabwino chimatengera mmene alili munthu monga zaka,wamuna kapena wamkazi, makhalidwe komanso mmene amapangira masewera olimbitsa thupi, chikhalidwe , zakudya zopezeka mosavuta komanso miyambo yamadyedwe. Ngakhale zili choncho ngodya zimene zili za madyedwe abwino ndizomwezo.