Xa umntu kusapho lwakho, mhlawumbi umama wakho, utata wakho, okanye umntu osondeleyo kuwe, egula, kuyinto eqhelekileyo ukuba umbuzo ufike engqondweni yethu, "Ngaba ufumana izondlo azidingayo?" Kuba siyazi ukuba le yixesha apho bafuna izondlo ezilungileyo kakhulu. Kodwa xa ugula, izinto ezifana nokulahlekelwa ngumdla wokutya, isicaphucaphu, utshintsho kwincasa, mhlawumbi ubunzima bokuhlafuna okanye ukuginya ukutya kunokwenza oku kube nzima kakhulu. Ngoko ke, namhlanje siza kuthetha ngeempawu ezilula ezinokukunceda uqonde ukuba umntu omthandayo akafumani izondlo ezaneleyo.
Ziziphi iimpawu eziphambili zokunqongophala kwesondlo?
Kukho iimpawu ezininzi eziqhelekileyo zokungondleki kakuhle esinokuzibona xa sigula. Ukuba sizinika ingqalelo kancinci, singathatha amanyathelo ngokukhawuleza.
| Icebiso | Ukunqongophala kwesondlo okunokwenzeka |
|---|---|
| Ukunciphisa umzimba ngokungalindelekanga | Ukungafumani iikhalori kunye neproteni eyaneleyo. |
| Ukudinwa rhoqo | I-Anemia yokuNqanda i-Iron. |
| Ukulahleka okanye ukunqunyulwa kweenwele | Ukunqongophala kweproteni okanye isinyithi. |
| Iingxaki zomlomo nolwimi | Ukungabikho kwevithamini B okanye i-iron. |
Icebiso 1: Ukunciphisa umzimba ngokungalindelekanga
Olu luphawu lokuqala esilubonayo kwaye lolona kufuneka silunike ingqalelo kakhulu. Xa ubungakanani bokutya esikutyayo buncipha ngenxa yezinto ezifana nokucaphuka, ukungabi namdla wokutya, kunye nobunzima bokuginya, siyancipha umzimba.
Iingcali zezondlo zithi kunzima kakhulu kumntu ogulayo ukunyamezela ukwehla kobunzima kunomntu ophilileyo. Ukwehla ngesiquphe kwe-10% yobunzima bomzimba womntu yinto exhalabisa kakhulu kwaye ifuna unyango olukhawulezileyo.
Masithi umntu omthandayo wayetyebile kancinci ngaphambi kokuba agule. Nangona kunjalo, ukunciphisa umzimba ngelixa egula akuyonto ilungileyo. Kuba ngeli xesha, kunye namafutha , unokulahlekelwa zimisipha, nto leyo ebalulekileyo emzimbeni. Le misipha ibaluleke kakhulu ukuze uhlale uqinile kwaye uxhathise izifo.
Yintoni enokwenziwa?
Zama ezi zinto zilula ukuphucula isondlo sakho nokulawula ubunzima bakho:
- Yandisa inani lokutya: Endaweni yokondla izidlo ezintathu ezinkulu ngosuku, yondla izidlo ezintlanu okanye ezintandathu ezincinci nezinesondlo rhoqo emva kweeyure ezimbini ukuya kwezintathu . Umzekelo, ungamnika iyogathi kusasa, isuphu emva kweeyure ezimbalwa, irayisi yesidlo sasemini, kunye neziqhamo ngokuhlwa.
- Izongezo zolwelo: Ukuba awukwazi ukutya, thetha nogqirha wakho malunga nezongezo zolwelo ezineekhalori eziphezulu kunye nezondlo.
- Yenza amaxesha okutya abe mnandi: Ukutya nosapho kunye nabahlobo kunokunyusa umdla wakho, endaweni yokutya wedwa.
- Tshintsha indlela ukutya okubonakala ngayo: Ukuba unengxaki yokuhlafuna okanye yokuginya ukutya, zama ukukunika ukutya okuthambileyo okufana neyogathi, isosi yeapile, kunye nemifuno ecoliweyo. Ungakunika nezinto ezifana nekhukhamba eqoshiweyo ukuba kunokwenzeka. Thetha nogqirha wakho okanye ingcali yesondlo ngale nto.
Icebiso 2: Ukudinwa rhoqo
Ngaba umntu omthandayo uhlala esithi udiniwe? Ngaba ukwenza nantoni na encinci kumenza adinwe? Isizathu esiphambili soku singaba yi-anemia yokungabikho kwesinyithi, eyaziwa ngokuba yi -anemia yokungabikho kwesinyithi .
Ngamafutshane, le meko yenzeka xa inani leeseli ezibomvu zegazi ezithwala ioksijini kwizicwili zomzimba wethu lincipha. Xa ioksijini ingafikiswanga kakuhle, umzimba ulahlekelwa ngamandla kwaye uzive udiniwe.
Ukongeza ekudinweni, khangela ukuba unayo na enye yezi mpawu:
- Ingaba ulusu lwakho lubonakala lumhlophe?
- Ingaba unembonakalo efana necephe (ukukhaba iinzipho) phakathi kweenzipho zakho?
- Ingaba izandla neenyawo zakho zihlala zibanda?
Ukuba ukunqongophala kwe-iron akuphathwanga kakuhle, kunokukhokelela kwisifo sentliziyo kunye nosulelo oluqhelekileyo.
Yintoni enokwenziwa?
Isisombululo sale nto yi-iron. Nangona kunjalo, kukho into enye ebaluleke kakhulu . Musa ukuya ekhemesti uyokuthenga izongezo ze-iron ngokwakho. Okokuqala , ngokuqinisekileyo kuya kufuneka ubone ugqirha wakho kwaye ufumane uvavanyo lwegazi ukuze kuqinisekiswe imeko echanekileyo .
"Khumbula ukuba i-iron inokuba yityhefu ukuba ingena emzimbeni igqithisile. Ngoko ke, thatha izongezo ze-iron kuphela xa unikwe ngugqirha."
Icebiso 3: Ukulahleka okanye ukuncitshiswa kweenwele
Kunokubakho izizathu ezahlukeneyo zokulahleka kweenwele ngexesha lokugula. Amayeza, unyango (umz. unyango lomhlaza), uxinzelelo, okanye uhlobo lwesifo ngokwaso zonke zinokuba negalelo koku. Nangona kunjalo, esinye isizathu esikhulu soku kukungabikho kweproteni okanye i-iron .
Khawucinge nje, ukuba umzimba wethu awufumani protein eyaneleyo, uza kusebenzisa iprotein enayo kancinci. Enye yezinto ezenziwa ngumzimba kukuyeka ukukhula kweenwele okwethutyana , inkqubo engabalulekanga ukuze uphile. Oku kubangela ukulahleka kweenwele nokuncitshiswa kwazo.
Yintoni enokwenziwa?
- Ukutya okutyebileyo kwiiproteni: Ukutya kwezilwanyana okufana nenyama yenkomo, inyama yehagu, intlanzi, inkukhu, namaqanda kutyebile kwiiproteni. Ukuba ungumtya wemifuno, ungafumana iiproteni ezifunekayo kwiinati ezifana neetshizi, iimbotyi eziluhlaza, iilentili, isoya, iicashews, kunye neenati.
- Lumka nge-iron: Ukuba ukrokrela ukuba une-iron enqongopheleyo, njengoko bekutshiwo ngaphambili, vavanywa ngugqirha kwaye uthathe izongezo zokutya kuphela xa ecebisa ukuba uzisebenzise. Faka ukutya okutyebileyo kwi-iron njengenyama, intlanzi, kunye nemifuno eluhlaza ekutyeni kwakho.
Icebiso 4: Iingxaki zomlomo nolwimi
Ngaba ulwimi lomntu omthandayo lubomvu kwaye luyakhazimla? Ngaba kukho imifantu okanye izilonda ezikoneni zomlomo wakhe? Ezi zinokuba ziimpawu zokunqongophala kwevithamini B okanye ukunqongophala kwesinyithi.
Iivithamini ezifana neVithamin B1 (Thiamine), B2 (Riboflavin), B6 (Pyridoxine), kunye neB12 zibalulekile kwimetabolism efanelekileyo emzimbeni wethu, ekuveliseni amandla, nasekulweni nezifo.
Yintoni enokwenziwa?
Ukuba unezi mpawu, into yokuqala omawuyenze kukubona ugqirha wakho . Uza kujonga ezinye izizathu, ajonge ukuba amanqanaba eevithamini aphantsi na, aze akunike iingcebiso ezifanelekileyo.
Kucetyiswa rhoqo ukuba kufakwe ukutya okutyebileyo kwi-vitamin B ekutyeni.
- Intlanzi
- Ubisi kunye neemveliso zobisi (iyogathi, itshizi)
- Amazimba
- Imifuno eluhlaza
- Iinkozo eziqinisiweyo
Kwezinye iimeko, ukuba awukwazi ukufumana ukutya okwaneleyo kuphela, ugqirha wakho unokucebisa izongezo zeevithamini. I-Vitamin B12 ibaluleke kakhulu kubantu abatya imifuno kuphela , njengoko ifumaneka ngokwemvelo kuphela kwimveliso yezilwanyana.
Umyalezo Wokuya Ekhaya
- Musa ukuyithatha njengento eqhelekileyo xa ugula, ukuncipha kwesisindo, kunye nokulahlekelwa ziinwele. Ezi zinokuba ziimpawu zokunqongophala kokutya.
- Musa ukuthenga izongezo ezifana neevithamini okanye iipilisi zesinyithi kwikhemesti ngokwakho. Qiniseka ukuba uthetha nogqirha wakho kwaye umnike kuphela ngokwengcebiso yakhe.
- Ukutya okuncinci okunesondlo okuninzi okunikwa rhoqo emva kweeyure ezimbalwa kunokuba luncedo ngakumbi kunokondla umntu ogulayo izidlo ezintathu ezinkulu ngosuku.
- Zama ukwenza ukutya kube ngamava amnandi endaweni yokuba kube ngumthwalo. Ukutya kunye nosapho lwakho kunye nokulungisa ukutya ngendlela othanda ngayo kuya kunceda.
- Ukuba unenkxalabo malunga nokutya komntu omthandayo, ungoyiki ukuthetha ngokukhululekileyo ngayo nogqirha wakho.
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