Ukuziva ubuthathaka , umkhuhlane, iintlungu zomzimba, ukungabi namdla wokutya ... akukukhathazi na ukufumana umkhuhlane ngale nto yonke? Okwangoku, nangona ufuna ukutya into ethile ukuze ufumane amandla, awufuni kutya. Ngoko ke namhlanje, masithethe ngezinto ezilungileyo onokuzitya nokusela ukuze umzimba wakho uphile ngokukhawuleza kwezi zihlandlo zinzima.
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Ngaba ukutya nezinto eziselwayo zinokunyanga umkhuhlane?
Ngamafutshane, ewe! Ukufumana ukutya okunempilo kunika amajoni akho omzimba amandla okulwa nentsholongwane yomkhuhlane. Kufana nokunika umkhosi oya edabini izixhobo ezilungileyo nokutya.
Nokuba awuguli, iproteni ibalulekile ekugcineni amandla omzimba wakho. Ngoko ke xa ugula, kubaluleke nangakumbi. Inyama engenamafutha, iinkukhu, iintlanzi, iimveliso zobisi, amaqanda , amantongomane kunye nembewu ziindawo ezilungileyo zeproteni.
Ngokomndilili, umfazi omdala udinga malunga neegram ezingama-46 zeproteni ngosuku, kwaye indoda endala idinga malunga neegram ezingama-56. Nangona kunjalo, eli nani linokwahluka ngokuxhomekeke kwiimfuno zomzimba wakho. Oomama abakhulelweyo nabancancisayo bafuna iiproteni ezingaphezulu.
Ukutya okutyebileyo kwiproteni kukwaqulathe izondlo ezifana neVithamin B6 kunye neVithamin B12 , ezibalulekileyo ekusebenzeni kwenkqubo yethu yokuzikhusela komzimba. Kwakhona, iiminerali iZinc kunye neSelenium zibaluleke kakhulu ekukhuseleni umzimba. Ezi zikwafumaneka ekutyeni okutyebileyo kwiproteni njengenyama, intlanzi kunye namandongomane.
Inkqubo yakho yokuzikhusela yomzimba ifana nomkhosi oya edabini. Kuphela kungondla kakuhle kwaye uyigcine inamandla apho unokulwa nezifo kwaye woyise.
Ziziphi ezinye izondlo ezikhethekileyo eziqinisa amasosha omzimba?
Ngaba wakha wacinga ngemibala emihle yeziqhamo xa uzitya? Loo mibala ibangelwa ziikhemikhali ezibizwa ngokuba zii-flavonoids. Uphando lufumanise ukuba ezi flavonoids, ezifumaneka kwi-white pith yeziqhamo ze-citrus ezifana nee-orenji, iilamuni kunye neelayimu, zinceda ukuqinisa inkqubo yomzimba yokuzikhusela.
Enye i-antioxidant enamandla yi-glutathione. Oku kunceda umzimba ukulwa nezifo ngokwandisa amajoni omzimba. Ifumaneka ngobuninzi kwinyama ebomvu ye-watermelon nakwimifuno efana nekhaphetshu, ibroccoli kunye nekale.
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Ezinye iimpawu ezicaphukisayo ezihambisana nomkhuhlane kukuqunjelwa sisisu kunye nokucaphuka. Kufuneka silumke kancinci malunga noko sikutyayo nokuselayo ngeli xesha.
| Uphawu | Izinto ezilungileyo zokutya/zokusela kunye neengcebiso |
|---|---|
| Ukuxinana kwesifuba kunye nesifuba | Abanye abantu banokuvakalelwa kukuba ukusela ukutya kobisi (umz. ubisi, iyogathi) kwandisa ukuveliswa kwe-mucus. Ukuba oku kuyenzeka kuwe, zama ukuphepha ukutya kobisi kangangeentsuku ezimbalwa. Endaweni yoko, ukusela iziselo ezifudumeleyo (umz. iti, isuphu) kunokunceda ukukhulula umoya ovalekileyo. |
| Isicaphucaphu kunye nokuphazamiseka kwesisu | Ngeli xesha, kungcono ukutya ukutya okukhaphukhaphu, okungenaoyile, nokulula ukugayeka. Zama izinto ezifana ne-porridge, i-porridge, iti yejinja, isonka, irayisi, kunye neebhanana. Xa usela ulwelo, lusele kancinci kunokuba usele kakhulu ngaxeshanye. |
| Umphimbo orhawuzelelayo nobuhlungu | Ukusela iti eshushu enobusi yindlela entle yokuthomalalisa umphimbo obuhlungu. Kwakhona, iisuphu ezishushu kunye nejeli zilungile kumphimbo obuhlungu. |
| Ukuphelelwa ngamanzi emzimbeni | Xa unomkhuhlane, umzimba wakho ulahlekelwa zizinto ezininzi ezilulwelo. Ngoko ke sela izinto ezininzi ezilulwelo ezifana namanzi, iti yemifuno, iijusi zeziqhamo (ezineswekile encinci), kunye neesuphu. Ukuba umchamo wakho utyheli kancinci, oko kuthetha ukuba unezinto ezaneleyo emzimbeni wakho. |
Ingaba ijusi yeorenji ilungile ngokwenene?
Ijusi yeorenji, ingakumbi esandul’ ukucocwa, ityebile kwi-vitamin C kunye ne-folic acid, enokunceda ekuqiniseni amasosha omzimba wakho kwaye ikuncede uphile ngokukhawuleza.
Ingaba isuphu yenkukhu eyenziwe ngumama wakho imnandi ngokwenene?
Le yinto ebalulekileyo emakhayeni ethu xa sinomkhuhlane okanye umkhuhlane. Le asiyonto nje ethethwayo. Kwanovavanyo lwesayensi lwelabhoratri lufumanise ukuba isuphu yenkukhu inako ukuphelisa iimpawu zomkhuhlane entloko nasesifubeni.
Khawucinge nje... ubushushu bayo buyakhulula umhluzi, kwenze impumlo nesifuba zivakale zikhaphukhaphu. Kwakhona, inkukhu nemifuno ekuyo zinika umzimba izondlo namandla afunekayo. Ngoko ke kwixesha elizayo xa umama wakho ekwenzela isuphu, khumbula iingenelo zayo uze uyisele.
Eyona nto ibalulekileyo kukumamela umzimba wakho. Yitya ukuba ulambile, sela ukuba unxaniwe. Kodwa ukuba ingxaki inzima, okanye ukuba ukuphelelwa ngumdla kuqhubeka iintsuku, qiniseka ukuba ubona ugqirha wakho ukuze akunike ingcebiso.
Nokuba sele uphilile kumkhuhlane wakho, namathela ekutyeni okunesondlo okuquka iintlobo ngeentlobo zeziqhamo ezinemibala, imifuno, kunye namandongomane. Oku kuya kuqinisa amasosha omzimba wakho kwaye kukuncede ekuthinteleni ukugula kwakhona.
Umyalezo Wokuya Ekhaya
- Nangona umzimba ubuthathaka xa unesi sifo, ukutya okunempilo kubalulekile ukuze uphile ngokukhawuleza.
- Ukutya okutyebileyo kwiiproteni (inyama, intlanzi, amaqanda, ubisi, amandongomane) kubaluleke kakhulu ekwakheni amajoni omzimba.
- Izinto ezishushu, ingakumbi izinto ezifana nesuphu yenkukhu, zilungile ekunciphiseni ukukhwehlela kunye nomphimbo obuhlungu.
- Ukuba unesicaphucaphu okanye isisu siphazamisekile, yitya ukutya okuncinci, okunamafutha aphantsi njengeporridge, iporridge, kunye nesonka.
- Ukuba unenkxalabo malunga nokutya okanye ukuba iimpawu zakho zinzima, qiniseka ukuba uthetha nogqirha wakho.
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