Uma othile emndenini wakho, mhlawumbe umama wakho, ubaba, noma umuntu oseduze nawe kakhulu, ehlushwa ukugula, kuvamile ukuba umbuzo ufike engqondweni yethu, "Ingabe uthola ukudla akudingayo?" Ngoba siyazi ukuthi yilesi sikhathi lapho bedinga khona ukudla okunempilo kakhulu. Kodwa ngokugula, izinto ezifana nokulahlekelwa yisifiso sokudla, isicanucanu, izinguquko ekunambithekeni, mhlawumbe nobunzima bokuhlafuna noma ukugwinya ukudla kungenza lokhu kube inselele yangempela. Ngakho-ke, namuhla sizokhuluma ngezimpawu ezilula ezingakusiza ukuthi ubone ukuthi othandekayo wakho akakutholi ukudla okwanele.
Yiziphi izimpawu eziyinhloko zokuntuleka kokudla okunempilo?
Kunezimpawu eziningana ezivamile zokungondleki kahle esingazibona ngesikhathi sokugula. Uma sizinaka kancane lezi zimpawu, singathatha isinyathelo ngokushesha.
| Inkomba | Ukuntuleka Kokudla Okunempilo Okungenzeka |
|---|---|
| Ukwehlisa isisindo okungalindelekile | Ukungatholi amakhalori namaprotheni anele. |
| Ukukhathala okuqhubekayo | I-Anemia Yokuntuleka Kwensimbi. |
| Ukulahlekelwa izinwele noma ukuncipha | Ukuntuleka kwamaprotheni noma insimbi. |
| Izinkinga zomlomo nolimi | Ukuntuleka kwe-Vitamin B noma i-iron. |
Icebiso 1: Ukwehlisa isisindo okungalindelekile
Lesi yisibonakaliso sokuqala esisibonayo futhi okufanele sisinake kakhulu. Lapho inani lokudla esikudlayo lehla ngenxa yezinto ezifana nokucasuka, ukulahlekelwa yisifiso sokudla, kanye nobunzima bokugwinya, sincipha isisindo.
Izazi zokudla zikhomba ukuthi kunzima kakhulu ngomuntu ogulayo ukubekezelela ukwehla kwesisindo kumuntu ophilile. Ukwehla ngokuzumayo kwesisindo somzimba womuntu esingu-10% kuyindaba ekhathazayo kakhulu futhi kudinga ukunakekelwa kwezokwelapha ngokushesha.
Ake sithi othandekayo wakho wayekhuluphele kancane ngaphambi kokuba agule. Kodwa-ke, ukwehlisa isisindo ngesikhathi egula akuwona umqondo omuhle. Ngoba ngalesi sikhathi, kanye namafutha , ungalahlekelwa nemisipha, okuyinto ebalulekile emzimbeni. Lo msipha ubaluleke kakhulu ukuze uhlale uqinile futhi umelane nokugula.
Yini engenziwa?
Zama lezi zinto ezilula ukuze uthuthukise ukudla kwakho nokulawula isisindo sakho:
- Khulisa inani lokudla: Esikhundleni sokupha ukudla okuthathu okukhulu ngosuku, phakela ukudla okuncane okuhlanu noma okuyisithupha okunomsoco njalo emahoreni amabili kuya kwamathathu . Isibonelo, unganikeza i-yogurt ekuseni, isobho ngemva kwamahora ambalwa, ilayisi lesidlo sasemini, kanye nezithelo kusihlwa.
- Izithako zokudla eziwuketshezi: Uma ungakwazi ukudla, khuluma nodokotela wakho mayelana nezithako zokudla eziwuketshezi ezinama-calorie amaningi nezakhamzimba.
- Yenza izikhathi zokudla zibe mnandi: Ukudla nomndeni nabangane kungakwandisa isifiso sakho sokudla, kunokuba udle wedwa.
- Shintsha ukuthungwa kokudla: Uma unenkinga yokuhlafuna noma yokugwinya ukudla, zama ukupha ukudla okuthambile njenge-yogurt, i-applesauce, nemifino ecoliwe. Ungapha nezinto ezifana nekhukhamba eliqoshiwe kahle uma kungenzeka. Khuluma nodokotela wakho noma isazi sokudla okunempilo ngalokhu.
Icebiso 2: Ukukhathala okuqhubekayo
Ingabe othandekayo wakho uhlala ethi ukhathele? Ingabe ukwenza ngisho nento encane kakhulu kuyamkhathaza? Isizathu esiyinhloko salokhu kungaba yi-anemia yokuntuleka kwensimbi, eyaziwa nangokuthi i-anemia yokuntuleka kwensimbi .
Kalula nje, lesi simo senzeka lapho inani lamaseli abomvu egazi athwala umoya-mpilo ezicutshini zomzimba wethu lehla. Uma umoya-mpilo ungalethwanga kahle, umzimba ulahlekelwa amandla futhi uzizwe ukhathele.
Ngaphezu kokukhathala, hlola ukuthi unanoma yiziphi zalezi zimpawu:
- Ingabe isikhumba sakho sibukeka simhlophe?
- Ingabe ubonakala sengathi unesipuni (ukufaka izipikili) phakathi kwezipikili zakho?
- Ingabe izandla nezinyawo zakho zihlala zibanda?
Uma ukuntuleka kwensimbi kungelashwa ngendlela efanele, kungaholela ezifweni zenhliziyo kanye nokutheleleka njalo.
Yini engenziwa?
Isixazululo salokhu i-iron. Kodwa-ke, kukhona into eyodwa ebaluleke kakhulu . Ungamane uye ekhemisi uyothenga izithasiselo ze-iron ngokwakho. Okokuqala , kufanele nakanjani ubone udokotela wakho bese uthola ukuhlolwa kwegazi ukuze kutholakale isimo esiqondile .
"Khumbula ukuthi i-iron ingaba yingozi uma ingena emzimbeni ngokweqile. Ngakho-ke, thatha izithasiselo ze-iron kuphela uma unikezwe udokotela."
Icebiso 3: Ukulahlekelwa izinwele noma ukuncipha
Kungaba nezizathu eziningana zokulahlekelwa izinwele ngesikhathi sokugula. Imithi, ukwelashwa (isib. ukwelashwa komdlavuza), ukucindezeleka, noma uhlobo lokugula ngokwalo konke kungaba nomthelela kulokhu. Kodwa-ke, esinye isizathu esikhulu salokhu kungaba ukuntuleka kwamaprotheni noma insimbi .
Cabanga nje, uma umzimba wethu ungatholi amaprotheni anele, uzosebenzisa amaprotheni onawo kancane. Enye yezinto umzimba ozenzayo ukumisa ukukhula kwezinwele okwesikhashana , inqubo engabalulekile ukuze uphile. Lokhu kubangela ukulahleka kwezinwele nokuncipha.
Yini engenziwa?
- Ukudla okucebile ngamaprotheni: Ukudla kwezilwane njengenyama yenkomo, ingulube, inhlanzi, inkukhu, namaqanda kucebile ngamaprotheni. Uma ungumuntu odla imifino, ungathola amaprotheni adingekayo kumantongomane afana noshizi, ubhontshisi oluhlaza, udali, isoya, ama-cashew, namakinati.
- Qaphela nge-iron: Uma usola ukuthi unesifo sokushoda kwe-iron, njengoba kushiwo ngaphambili, hlolwa udokotela bese uthatha izithasiselo kuphela uma ezincoma. Faka ukudla okunothe nge-iron njengenyama, inhlanzi, nemifino eluhlaza ekudleni kwakho.
Icebiso 4: Izinkinga zomlomo nolimi
Ingabe ulimi lomuntu omthandayo lubomvu futhi luyacwebezela? Ingabe kukhona imifantu noma izilonda emakhoneni omlomo wakhe? Lokhu kungaba izimpawu zokuntuleka kwevithamini B noma ukuntuleka kwensimbi.
Amavithamini afana ne-Vitamin B1 (Thiamine), B2 (Riboflavin), B6 (Pyridoxine), kanye ne-B12 abalulekile ekusebenzeni kahle kwe-metabolism emzimbeni wethu, ekukhiqizweni kwamandla, nasekulweni nezifo.
Yini engenziwa?
Uma unalezi zimpawu, into yokuqala okufanele uyenze ukubona udokotela wakho . Uzohlola ezinye izimbangela, ahlole amazinga aphansi amavithamini, bese ekunikeza iseluleko esifanele.
Kuvame ukwelulekwa ukufaka ukudla okucebile ngevithamini B ekudleni.
- Inhlanzi
- Ubisi nemikhiqizo yobisi (iyogathi, ushizi)
- Okusanhlamvu okuphelele
- Imifino eluhlaza
- Okusanhlamvu okuqinisiwe
Kwezinye izimo, uma ungakwazi ukuthola okwanele ngokudla kuphela, udokotela wakho angase akuncomele izithako zamavithamini. I-Vitamin B12 ibaluleke kakhulu kubantu abadla imifino kuphela , njengoba itholakala ngokwemvelo kuphela emikhiqizweni yezilwane.
Umlayezo Wokuya Nawe Ekhaya
- Ungakuthathi njengento "evamile" ukwehlisa isisindo, ukukhathala, nokulahlekelwa izinwele uma ugula. Lokhu kungaba izimpawu zokuntuleka kokudla okunempilo.
- Ungazithengi izithasiselo ezifana namavithamini noma amaphilisi ensimbi ekhemisi wedwa. Qiniseka ukuthi ukhuluma nodokotela wakho futhi umnikeze kuphela ngokweseluleko sakhe.
- Ukudla okuncane okunomsoco okuningana okunikezwa njalo emahoreni ambalwa kungase kube ngcono kunokondla umuntu ogulayo ukudla okukhulu kathathu ngosuku.
- Zama ukwenza ukudla kube yinto ejabulisayo esikhundleni sokuba umthwalo. Ukudla ndawonye nomndeni wakho nokulungisa ukudla ngendlela othanda ngayo kuzosiza.
- Uma unenkinga ngokudla komuntu omthandayo, ungesabi ukukhuluma ngakho ngokukhululekile nodokotela wakho.
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