Ingabe ngezinye izikhathi uzizwa ukhathele futhi ungenampilo? Ngisho noma sidla, ngezinye izikhathi imizimba yethu ingase ingatholi ukudla okufanele okudingayo. Kunezinhlobo ezithile zezakhamzimba umzimba wethu ozidingayo ukuze uhlale uphilile. Yilokho esizokhuluma ngakho namuhla. Lezi amavithamini namaminerali , noma ngokwezokwelapha, izakhamzimba ezincane.
Ziyini lezi zinto ezincane?
Kulungile, ake sikwenze lokhu kube lula. Kunezinhlobo ezimbili eziyinhloko zezakhamzimba ekudleni ngakunye esikudlayo.
1. Ama-Macronutrients: Lawa ama-carbohydrate, amaprotheni, namafutha . Afana nezithako eziyinhloko ezidingekayo ukwakha indlu. Okusho ukuthi, izitini, usimende, nesihlabathi. Umzimba udinga lokhu ngobuningi nsuku zonke ukuze uthole amandla, ukhule, futhi wenze imisebenzi yansuku zonke.
2. Ama-Micronutrients: Lawa amavithamini namaminerali. Ngemva kokwakha leyo ndlu, kufana nezinto ezincane kodwa ezibalulekile esizidingayo ukuze senze izinto. Cabanga ngezinto ezifana nezintambo, ama-bulb, ama-faucet, nezikulufo. Zincane ngobukhulu, kodwa awukwazi ukwenza umsebenzi wakho wesikole ngaphandle kwazo, akunjalo? Yileyo ndlela ama-micronutrients asebenza ngayo emzimbeni. Abalulekile ngamanani amancane cishe kuzo zonke izinqubo emzimbeni wethu.
Inani lezakhamzimba ezincane ozidingayo lingahluka kuye ngobudala bakho, ubulili, kanye nesimo sempilo . Uma umzimba wakho untula noma yisiphi isakhamzimba esincane isikhathi eside, kungaholela ezinkingeni ezahlukene zempilo. Kodwa-ke, ukuntuleka kwamavithamini okukhulu akuvamile eSri Lanka ngenxa yokudla kwethu.
Yiziphi izinhlobo eziyinhloko zezakhamzimba ezincane?
Kunezinhlobo ezine eziyinhloko zezakhamzimba ezincane okufanele sizifake ekudleni kwethu. Ake sibheke ukuthi ziyini, zisebenzelani emzimbeni, nokuthi yikuphi ukudla esingazithola kukho.
| Uhlobo lwezakhamzimba ezincane | Kubaluleke kangakanani emzimbeni? | Lokhu ukudla okuningi. |
|---|---|---|
| Amavithamini ancibilika emanzini (isib. i-vitamin C, amavithamini B) | Lezi azikwazi ukugcinwa emzimbeni, ngakho-ke kumele zitholakale ekudleni nsuku zonke. Zisiza ekukhiqizeni amandla futhi ziqinise amaseli (ikakhulukazi amaseli abomvu egazi). | Ama-lime, ama-orange, ama-grapefruit, ama-guava, inhlanzi, upelepele, imifino, amaqanda, inhlanzi, inyama engenamafutha. |
| Amavithamini ancibilika emafutheni (isib. amavithamini A, D, E, K) | Lokhu kungagcinwa ezicutshini zomzimba ezinamafutha kanye nesibindi. Kubalulekile ekuboneni, ohlelweni lokuzivikela komzimba, nasekupholeni kwamanxeba. | Izaqathi, ubhatata, ithanga, imifino eluhlaza okotshani, isoya, ama-alimondi, ubisi. |
| Amaminerali amancane (isib. i-calcium, i-magnesium, i-sodium, i-potassium) | Kubaluleke kakhulu ekuqiniseni amathambo namazinyo, ukusebenza kwemisipha, kanye nokulawula umfutho wegazi. | Ubisi nemikhiqizo yobisi, amalentili, ama-chickpeas, ubhanana, inhlanzi. |
| Amaminerali alandelelanayo (isib. insimbi, i-zinc, ithusi, i-selenium) | Lokhu kuyadingeka ngamanani amancane kakhulu, kodwa kubalulekile empilweni yemisipha, ukusebenza kwesimiso sezinzwa, kanye nokulungiswa kwamaseli. | Ukudla kwasolwandle (njenge-oyster), isipinashi, ama-cashew, amakinati, imifino (isoya, ama-chickpeas). |
Uzithola kanjani lezi zakhamzimba ekudleni?
Ochwepheshe abaningi bayavuma ukuthi indlela engcono kakhulu nelula yokuthola zonke lezi zakhamzimba ukudla ukudla okuhlukahlukene nokulinganiselayo .
Khumbula, akuzona zonke izinhlobo zokudla eziqukethe zonke lezi zakhamzimba. Yingakho sihlala sithi kufanele udle imifino ehlukahlukene enemibala, izithelo, kanye nokudla. Zama ukufaka ubuningi bokudla okunemibala epuletini lakho.
Isibonelo, uma udla isaladi yesipinashi ngolunye usuku, yenza i-sambol yekharothi ngolunye usuku. Yidla i-orange ngenkathi udla i-guava ngolunye usuku. Lolu hlobo luqinisekisa ukuthi umzimba wakho uthola cishe zonke izakhamzimba ozidingayo.
Ngaphezu kwalokho, okunye ukudla okucutshungulwe emakethe (isib., ufulawa othile, okusanhlamvu kwasekuseni) kuqiniswa ngala mavithamini namaminerali. Ungathola okwengeziwe ngalokhu ngokufunda ilebula lokudla okunomsoco ekudleni okuthengayo.
Ake sifunde futhi ngezithasiselo zamavithamini.
Ungase uzibuze, "Ingabe ngithola ukudla engikudingayo ekudleni engikudlayo?" Uma unokungabaza, into engcono kakhulu ongayenza ukukhuluma nodokotela womndeni wakho ngalokhu.
Into ebaluleke kakhulu ukuthi ungayi ekhemisi wedwa bese uqala ukuthatha amaphilisi amavithamini noma ezinye izithasiselo ngaphandle kweseluleko sikadokotela.
Udokotela wakho angase akuncome ukuhlolwa kwegazi ukuze kuhlolwe noma yikuphi ukuntuleka kwezakhamzimba emzimbeni wakho, uma kudingeka. Kuphela uma kuqinisekiswa ukuntuleka lapho ezokuncoma khona isithasiselo sokudla esifanele.
- Ama-Multivitamin: Lezi yizithasiselo ezisetshenziswa abantu abaningi, eziqukethe amavithamini namaminerali amaningana ephilisini elilodwa.
- Izithako zokudla ezinezakhamzimba ezilodwa: Ungase ungabi ne-iron noma i-vitamin D eningi. Ezimweni ezinjalo, udokotela wakho angase akunike isithako sokudla esiqukethe leso sakhamzimba.
Kodwa khumbula lokhu: Izithako zokudla azikaze zithathe indawo yokudla okuhle. Kufanele zisetshenziswe kuphela ngaphezu kokudla okulinganiselayo futhi kuphela uma udokotela ethole ukuthi kukhona ukuntuleka kokudla futhi wakuncoma.
Uhlobo kanye nenani lamavithamini owadingayo kuzohluka kuye ngeminyaka yakho, ubulili, ukuthi ukhulelwe yini, nokuthi unezinye izimo zezokwelapha. Ngakho-ke, udokotela wakho kuphela owaziyo ukuthi yini engcono kakhulu kuwe.
Umlayezo Wokuya Nawe Ekhaya
- Ama-micronutrients angamavithamini namaminerali imizimba yethu ewadingayo ngamanani amancane kakhulu ukuze ihlale iphilile.
- Indlela engcono kakhulu nephephile yokuthola lezi zakhamzimba ukudla ukudla okulinganiselayo okuhlanganisa imifino ehlukahlukene enemibala, izithelo, okusanhlamvu, inyama nenhlanzi.
- Izithako zokudla okunempilo azithathi indawo yokudla okuhle. Kufanele zisetshenziswe kuphela ngaphansi kweseluleko sikadokotela futhi uma kukhona ukuntuleka kokudla.
- Gwema ukuthatha amavithamini noma ezinye izithako zokudla ngokwakho. Xhumana nodokotela wakho njalo ngaphambi kokuqala noma yisiphi isithasiselo.
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