USunethra (oneminyaka engu-38) ufike emtholampilo wami ngoLwesibili ekuseni ekhathele kakhulu futhi ekhathele. Unguthisha wesikole.
"UDkt. Priya, yize ngilala amahora angu-8 ebusuku, ngivuka ekuseni ngingenawo amandla. Ngizizwa ngikhathele kakhulu. Ngivame ukudla into efana nejamu noma i-bun nesinkwa ekuseni bese ngiphuza inkomishi yetiye nezipuni ezintathu zikashukela. Kodwa ngo-12 emini, umzimba wami usuke ukhathele ngokuphelele," kusho uSunethra.
Ngamchazela ngokuthula, "Sunethra, inkinga yakho isekudleni kwakho kwasekuseni. Ama-carbohydrate acwengekile owadlayo ekuseni, njengoshukela nesinkwa esimhlophe, abangela amazinga kashukela egazini lakho ukuba akhuphuke bese ehla futhi ngokushesha (i-Sugar Crash). Lesi yisona sizathu esiyinhloko esenza uzizwe ukhathele ekuseni. Umzimba wethu ufana nomshini omkhulu. Udinga ukufuthwa ngophethiloli ongcono kakhulu wokudla okunempilo ekuqaleni kosuku. Namuhla, ake sixoxe ngendlela yokwakha ukudla okulinganiselayo okuzokusiza uhlale unamandla usuku lonke."
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🚨 Amafulegi Abomvu adinga ukunakekelwa kwezokwelapha okusheshayo
Nakuba ukukhathala okuqhubekayo nokuntuleka kwamandla kungase kubangelwe ukudla okuvamile, uma uhlangabezana nezimpawu ezilandelayo, kufanele ufune usizo lwezokwelapha ngokushesha ngoba zingaba izimpawu zesimo esibucayi kakhulu (isib., i-anemia, izinkinga ze-thyroid, noma isifo sikashukela):
- Ukukhathala okungapheli (ukukhathala okukhulu) okuqhubeka amasonto amaningana naphezu kokuphumula nokulala ngokwanele.
- Ukwehla kwesisindo ngokushesha okungajwayelekile ngaphandle komzamo.
- Ukuvuvukala ngaphambili kwentamo (i-Goitre) noma ukungakwazi ukubekezelela ukubanda/ukushisa okukhulu.
- Ukuzwa njalo ukoma ngokweqile, ukuchama njalo, kanye nokungaboni kahle.
- Ukuphefumula kanzima kanye nokuqina kwesifuba ngisho nalapho wenza imisebenzi emincane.
Ukudla oku-3 okuyingozi okulimaza imizimba yethu
Abantu abaningi, benethemba lokonga isikhathi ekuseni, bajwayele ukudla ukudla okulandelayo okuyingozi kakhulu emzimbeni:
1. Ukudla Okucutshunguliwe: Amasoseji, ukudla okupakishiwe, kanye nemikhiqizo yokubhaka kuqukethe ukunambitheka okwenziwa okuyingozi kanye nezilondolozi, futhi inani lazo lokudla okunempilo lincane.
2. Iziphuzo Ezinoshukela: Amajusi ezithelo okwenziwa, iziphuzo ezine-carbonated, kanye netiye/ikhofi elinoshukela kungaholela ekukhuluphaleni kanye nengozi eyengeziwe yesifo sikashukela.
3. Amafutha Ashintshayo: Amafutha ashintshayo atholakala ekudleni okusheshayo okuthosiwe kakhulu angavimba imithambo yegazi futhi abangele ukuhlaselwa yinhliziyo.
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Ukudla okunempilo kuyindlela yokudla equkethe izakhamzimba ezilandelayo ngezilinganiso ezifanele:
- Ama-carbohydrate (Ama-carbohydrate - 45-65%):Kunika umzimba amandla okusebenza kwansuku zonke. Esikhundleni selayisi elimhlophe nesinkwa esimhlophe, khetha ama-carbohydrate ayinkimbinkimbi njengelayisi elinsundu le-bran, i-buckwheat, kanye ne-oats.
- Amaprotheni (10-35%): Abalulekile ekukhuleni kwemisipha kanye nokuzivikela komzimba. Faka amaqanda, inhlanzi, amalentili, ama-chickpeas, noma ubhontshisi oluhlaza ekudleni kwakho kwasekuseni.
- Amafutha anempilo (Amafutha - 20-35%): Asiza ekusebenzeni kobuchopho kanye nokukhiqizwa kwama-hormone. Amafutha amahle angatholakala ekudleni okufana ne-avocado, uwoyela womnqumo, imbewu yesesame, kanye namakinati.
- I-Fiber, Amavithamini, kanye Namaminerali: Izithelo ezintsha kanye nemifino eluhlaza kusiza ukuthi umzimba usebenze kahle.
Izingxenye ezibalulekile zokudla kwansuku zonke okulinganiselayo (isiqondiso se-NHS)
| Isigaba sokudla | Ukusetshenziswa kwansuku zonke okunconyiwe | Izinzuzo ezinkulu zezempilo |
|---|---|---|
| Izithelo nemifino | Okungenani izidlo ezi-5 ngosuku (ezi-5 ngosuku) | Icebile ngevithamini C, i-potassium, kanye nama-antioxidants, ivikela ezifweni. |
| Izinhlamvu ze-bran | Cishe ingxenye eyodwa kwezintathu yokudla okuphelele | Icebile nge-fiber, evikela amathumbu; ikhipha amandla kancane kancane usuku lonke. |
| Ubisi nemikhiqizo yobisi | Ngobuningi obulinganiselwe (amafutha aphansi) | Iqinisa amathambo ngoba icebile nge-calcium kanye ne-vitamin D. |
| Amanzi ahlanzekile | Amalitha angu-2.5 - 3 ngosuku (izingilazi ezingu-8-10) | Kuvimbela ukuphelelwa amanzi emzimbeni futhi kulawula ukusebenza kobuchopho kanye nokushisa komzimba. |
Okumele Ukwenze Nokungafanele Ukwenze
| ✔️ Izinto okufanele uzenze (Okufanele Uzenze) | ❌ Okungafanele ukwenze |
|---|---|
| Phuza ingilazi yamanzi ahlanzekile ngokushesha nje lapho uvuka ekuseni ukuze uvuselele umzimba wakho. | Ungaphuzi iziphuzo zamandla zokwenziwa ukuze uhlale unamandla usuku lonke. |
| Hlela futhi ulungiselele imifino kanye nokusanhlamvu okudingayo isonto lonke kusenesikhathi ngempelasonto (Ukulungiselela Ukudla). | Ungalokothi weqe ukudla kwasekuseni. Yinto ebaluleke kakhulu ethinta umsebenzi wosuku lwakho. |
| Uma uphuza itiye noma ikhofi, yiphuze okungenani ihora ngemva kokudla okuyinhloko (ukugwema ukuphazamisa ukumuncwa kwensimbi). | Gwema ukudla ukudla okunamafutha, okubabayo, noma ukudla okukhulu ebusuku. Lokhu kungabangela ukungakhululeki okukhulu kanye nokudinwa ngakusasa ekuseni. |
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