Ngaba uhlala uziva udiniwe kwaye udiniwe? Ngaba unezilonda ezincinci ezimbombeni zomlomo wakho? Mhlawumbi ulusu lwakho lomile kwaye lubomvu? Esinye sezizathu zezi zinto kukungabikho kwevithamini ebalulekileyo emzimbeni wakho. Namhlanje siza kuthetha ngevithamini ebaluleke kakhulu, ivithamini B2, okanye eyaziwa ngokwezonyango njenge-riboflavin.
Yintoni iRiboflavin?
Ngamafutshane, i-riboflavin yivithamini B ebalulekileyo emizimbeni yethu ukuze isebenze kakuhle. Njengepetroli yemoto, le vithamini inceda ukuguqula ukutya esikutyayo kube ngamandla. Ayipheleli apho, kodwa le vithamini incinci ikwadlala indima kweminye imisebenzi emininzi ebaluleke kakhulu.
- Iiseli zegazi ezisempilweni: I-Riboflavin inceda ukugcina iiseli zegazi ezibomvu emizimbeni yethu ziphilile.
- Umsebenzi wobuchopho: Oku kubalulekile ekusebenzeni kakuhle kwengqondo kunye nenkqubo yemithambo-luvo.
- Impilo yolusu namehlo: Ikwanceda ukugcina ulusu lusempilweni kunye nokubona okucacileyo. Abanye abantu banokufumana iikona zomlomo eziqhekekileyo kunye nezilonda elulwimini ngenxa yokungabikho kwevithamini B2.
- Inkqubo yokwetyisa: Oku kunceda umzimba ukuba ufunxe kakuhle ezinye izondlo ekutyeni esikutyayo.
Ngoko ke, ukuba ugqirha wakho ufumanisa ukuba umzimba wakho unezinga eliphantsi levithamini B2, iipilisi ze-riboflavin zihlala zinikwa ukuthintela ukungabikho kunye nokunyanga iimpawu ezinxulumene noko.
Izinto ekufuneka uzixelele ugqirha wakho ngaphambi kokuba usebenzise eli yeza
Ngaphambi kokuba uqale ukuthatha iipilisi ze-riboflavin, kukho izinto ezimbalwa ekufuneka uzixoxe nogqirha wakho. Kubalulekile ukuba ukhuseleke ukuba usoloko unolwazi ngezi zinto.
- Ii-Allergy: Qiniseka ukuba uxelele ugqirha wakho ukuba wakha waba ne-allergy kwiivithamini ze-B, amanye amayeza, ukutya, izithinteli, okanye imibala yokwenziwa.
- Ukukhulelwa: Xelela ugqirha wakho ukuba ukhulelwe okanye uceba ukukhulelwa.
- Ukuba ungumama oncancisayo: Ukuba ungumama oncancisayo, kufuneka wazise ugqirha.
Ngokusekelwe kolu lwazi, ugqirha uya kugqiba indlela yonyango efanelekileyo kuwe.
Ndingayisebenzisa njani le mithi?
Kubaluleke kakhulu ukusela eli yeza kanye njengoko ugqirha wakho ekuyalele okanye okukwiphakheji yamayeza.
- Sela ezi pilisi neglasi yamanzi.
- Ukusela iyeza kunye nokutya kunceda umzimba ukuba ulifunxe ngcono. Kungoko ke, kungcono ukulithatha kwangoko emva kokutya.
- Ziqhelise ukusela amayeza akho malunga nexesha elifanayo yonke imihla. Ngale ndlela, akunakubakho thuba lokulibala ukuwasela amayeza akho.
- Ungaze uthathe ngaphezu komlinganiselo ochazwe ngugqirha wakho.
- Ukuba unika abantwana abancinci eli yeza, kunokufuneka unyamekeleke ngokukodwa, ngoko ke qiniseka ukuba uqhagamshelana nogqirha womntwana wakho.
Yintoni omawuyenze ukuba uphoswe yidosi yeyeza?
Khawucinge ukuba ulibele ukuthatha idosi. Yithathe kwangoko xa ukhumbula. Nangona kunjalo, ukuba sele kuza kufuneka uthathe idosi elandelayo, yitsibe idosi oyiphosileyo uze uthathe idosi elandelayo ngexesha elicwangcisiweyo. Musa ukuthatha idosi ephindwe kabini nangasiphi na isizathu.
Kuthekani ukuba ndithatha amayeza amaninzi kakhulu?
Ukuba ucinga ukuba uthathe amayeza amaninzi kunokuba kufanele, yiya kwiSebe lezeMpilo eziNgxamisekileyo (ETU) lesibhedlele esikufutshane ngoko nangoko. Okanye utsalele umnxeba iZiko loLwazi lweeTyhefu leSizwe kwiSibhedlele sikaZwelonke saseColombo ukuze ufumane ingcebiso.
Okubaluleke kakhulu: Eli yeza limiselwe wena wedwa. Musa ukwabelana ngeli yeza nabanye, nokuba baneempawu ezifanayo nezakho.
Iziphumo ebezingalindelekanga ezinokubakho zokuthatha iyeza
I-Riboflavin ngokubanzi yivithamini ekhuselekileyo kakhulu. Uninzi lwabantu alufumani miphumo emibi. Nangona kunjalo, kulungile ukuqaphela ukwenzeka okungaqhelekanga kunye nemiphumo emibi eqhelekileyo.
| Uhlobo lwesiphumo esibi | Inkcazo kunye nento omawuyenze |
|---|---|
| Izinto ezifuna ingcebiso yezonyango ngokukhawuleza | |
| Iimpendulo ze-Allergic | Ukurhawuzelela kwesikhumba, ukurhawuzelela, ukudumba kobuso, imilebe, ulwimi, okanye umqala kusenokungenzeki rhoqo. Ukuba ubona nayiphi na kwezi mpawu , bonana nogqirha ngokukhawuleza. |
| Izinto ekungafanele uzoyike ngokubanzi | |
| Umchamo otyheli oqaqambileyo | Oku kuqhelekile kubantu abaninzi. Umchamo wakho usenokuba mthubi okhanyayo kunesiqhelo. Musa ukoyika oku! Oku kuthetha ukuba umzimba ukhupha ivithamini engaphezulu kuneemfuno zomchamo. Ayinabungozi kwaphela kwaye iqhelekile. |
Ukuba ufumana naziphi na ezinye iimpawu ezingakhankanywanga kolu luhlu kwaye uzive ungakhululekanga ngazo, thetha nogqirha wakho ngazo.
Ukubaluleka kokutya okunesondlo esifanelekileyo
Ukusela ipilisi yevithamini akuthethi ukuba ukutya okulungileyo nokulinganayo akuyomfuneko. Iipilisi zevithamini zisisongezo nje. Eyona siseko ilungileyo yobomi obusempilweni kukutya okunesondlo. Nazi ezinye zokutya zendalo ezityebileyo kwivithamini B2:
- Ukutya kobisi okufana nobisi, iyogathi, itshizi
- Amaqanda
- Inyama engenamafutha njengenkukhu
- Intlanzi
- Imifuno eluhlaza efana nesipinatshi, ikale, kunye negotukola
- Amantongomane afana nee-almond, amantongomane
Zama ukongeza oku kutya ekutyeni kwakho kwemihla ngemihla.
Ufanele uwagcine njani amayeza akho?
Gcina eli yeza kude nokufikelela kwabantwana abancinci . Gcina kubushushu begumbi, kude nobushushu obugqithisileyo kunye nokufuma. Lahla naliphi na iyeza elishiywe emva komhla wokuphelelwa ochazwe kwiphakheji.
Umyalezo Wokuya Ekhaya
- I-Riboflavin (ivithamini B2) yivithamini ebalulekileyo ekuveliseni amandla emzimbeni wethu nakwimpilo yolusu lwethu, amehlo, kunye nenkqubo yemithambo-luvo.
- Soloko usela eli yeza njengoko uyalelwe ngugqirha wakho, ngokwemilinganiselo emiselweyo, kunye nokutya.
- Umchamo otyheli oqaqambileyo uqhelekile kwaye awunabungozi. Musa ukukhathazeka ngawo.
- Ukuba ufumana iimpawu zokunganyamezelani komzimba ezifana nokudumba kolusu, funa ingcebiso kagqirha ngoko nangoko.
- Ukongeza ekuthatheni iipilisi zeevithamini, kubalulekile nokutya ukutya okunesondlo okuquka ukutya okutyebileyo kwivithamini B2.
- Ukuba unemibuzo malunga nale yeza, ungaze ungathandabuzi ukubuza ugqirha wakho.
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