Phakathi nenkathi ebalulekile yokuvimbela nokulawula, ungawina kanjani? Izincomo eziyi-10 ezigunyazwe kakhulu zokudla nokudla okunomsoco, zithuthukisa ukuzivikela komzimba ngokwesayensi!
I-coronavirus entsha iyadlondlobala futhi ithinta izinhliziyo zabantu abayizigidi eziyizinkulungwane eziyi-1.4 ezweni laseChina. Lapho sibhekene nalolu bhubhane, ukuvikela ekhaya nsuku zonke kubaluleke kakhulu. Ngakolunye uhlangothi, ukuvikela kanye nokubulala amagciwane kufanele kwenziwe; ngakolunye uhlangothi, ukulwa negciwane kufanele kuthuthukise ukuzivikela komuntu. Indlela yokuthuthukisa ukungatheleleki ngokudla? Igatsha Lokudla Okunomsoco Kwabazali Ne-Enteral leNhlangano Yezokwelapha YaseShayina linikeza “Izincomo Zochwepheshe Ngokudla Nokudla Okunomsoco Ukuze Kuvinjelwe Nokwelapha Ukutheleleka Okusha KweCoronavirus”, okuzotolikwa Inkundla Yesayensi Yokuxosha Amahemuhemu yeNhlangano YaseChina Yesayensi Nobuchwepheshe.
Isincomo 1: Yidla ukudla okunamaprotheni amaningi nsuku zonke, okuhlanganisa inhlanzi, inyama, amaqanda, ubisi, ubhontshisi namantongomane, futhi ukwandise inani nsuku zonke; ningadli izilwane zasendle.
Incazelo: Ngeke ibe nenyama encane onyakeni omusha, kodwa ungaluzibi ubisi, ubhontshisi namantongomane. Nakuba kuyimithombo efanayo yamaprotheni ekhwalithi ephezulu, izinhlobo nenani lama-amino acid abalulekile aqukethwe kulezi zinhlobo zokudla ahluke kakhulu. Ukudla kwamaprotheni kungaphezu kokujwayelekile, ngoba udinga "amasosha" amaningi emgqeni wakho wokuzivikela komzimba. Ngezincomo zochwepheshe, abangani bazovulelwa ukudla.
Ngaphezu kwalokho ngicebisa abangani abathanda ukudla izilwane zasendle ukuthi bayeke ukuthatheka, phela abanakho ukudla okunomsoco, futhi kunengozi yokugula.
Isincomo sesi-2: Yidla imifino nezithelo ezintsha nsuku zonke, futhi wandise inani ngokujwayelekile.
Ukuhumusha: Amavithamini acebile nama-phytochemicals emifino nezithelo abaluleke kakhulu emzimbeni, ikakhulukazi umndeni we-vitamin B kanye ne-vitamin C. "Iziqondiso Zokudla Zabahlali BaseShayina" (2016) batusa ukudla i-300 ~ 500g yemifino ngosuku, kanye ne-200 ~ 350g yezithelo ezintsha. Uma uvame ukudla ngaphansi kwenani elinconyiwe lemifino nezithelo, kufanele udle kakhulu ngangokunokwenzeka ngalesi sikhathi. Ngaphezu kwalokho, kunconywa ukuthi izithelo kufanele zidliwe ngezinhlobo ezahlukene. Ungazixaki ngohlobo oluthile lwesithelo bese udela “ihlathi” lonke.
Isiphakamiso sesi-3: Phuza amanzi amaningi, angabi ngaphansi kuka-1500ml ngosuku.
Incazelo: Ukuphuza nokuphuza akukaze kube yinkinga phakathi noNyaka Omusha, kodwa kuba nzima uma kuziwa emanzini okuphuza. Ngisho noma isisu sakho sigcwele usuku lonke, kufanele uqinisekise ukuthi uphuza amanzi anele. Akudingi ukuba kakhulu. Ukuphuza izingilazi ezi-5 zamanzi ngosuku engilazini evamile kwanele.
Isincomo sesi-4: Izinhlobo zokudla, imithombo nemibala inothile futhi iyahlukahluka, kunezinhlobo zokudla ezingekho ngaphansi kwama-20 ngosuku; ungabi nokusitheka okuncane, fanisa inyama nemifino.
Incazelo: Akunzima ukudla izinhlobo ezingama-20 zokudla nsuku zonke, ikakhulukazi phakathi noNyaka Omusha WaseShayina. Okubalulekile ukuthi ube nemibala ecebile, bese wenza umsindo ngemifino. Owolintshi obomvu, ophuzi, oluhlaza okotshani, oluhlaza okwesibhakabhaka nonsomi, kanye nemifino enemibala eyisikhombisa kufanele idliwe iphelele. Ngomqondo othile, umbala wezithako uhlobene nenani lokudla okunempilo.
Isincomo sesi-5: Qinisekisa ukudla okwanele, ukwandisa inani ngesisekelo sokudla okuvamile, ungadli kuphela ngokwanele, kodwa futhi udle kahle.
Incazelo: Ukudla ngokugculisayo nokudla kahle kuyimiqondo emibili. Kungakhathaliseki ukuthi isithako esisodwa sidliwa kangakanani, singathathwa njengesigcwele. Kakhulu, kungabhekwa njengokusekela. Ukungondleki kahle noma ukweqisa kusazokwenzeka. Ukudla kahle kugcizelela “izinhlamvu ezinhlanu zokondleka, izithelo ezinhlanu zosizo, izilwane ezinhlanu ezizuzisayo, nemifino emihlanu yokwengeza”. Izithako zicebile futhi umsoco unokulinganisela. Kungale ndlela kuphela “engabuyisa amandla amancane futhi ondle amandla abalulekile.”
Isincomo sesi-6: Ezigulini ezinokudla okwanele, asebekhulile, kanye nezifo ezingapheli zokumosha, kunconywa ukwandisa ukudla okunomsoco wezohwebo (ukudla okukhethekile kwezokwelapha), futhi wengeze okungaphansi kuka-500 kcal ngosuku.
Ukuhunyushwa: Kujwayelekile ukuthi abantu abadala bangakuthandi ukudla, bangagayeki kahle, bangabi namandla omzimba, ikakhulukazi labo abaphethwe yizifo zesisu kanye nezingapheli. Isimo somsoco siyakhathaza, futhi ingozi yemvelo yokutheleleka iphindwe kabili. Kulokhu, kuseyinzuzo ukuthatha kahle izithasiselo zokudla okunomsoco ukuze ulinganise umsoco.
Incomo 7: Ungadli noma wehlise isisindo ngesikhathi sobhadane lwe-COVID-19.
Incazelo: "Njalo Usuku Lonyaka Omusha" luyiphupho elibi kuwo wonke umuntu, kodwa ukudla akudingekile, ikakhulukazi kulesi sikhathi. Ukudla okunomsoco kuphela kungaqinisekisa ukutholakala okwanele kwamandla nezakhamzimba, ngakho-ke kufanele usuthe futhi udle kahle.
Incomo 8: Ukusebenza okuvamile nokuphumula kanye nokulala okwanele. Qinisekisa ukuthi isikhathi sokulala singekho ngaphansi kwamahora angu-7 ngosuku.
Ukuhunyushwa: Ukuvakashela izihlobo nabangane phakathi noNyaka Omusha, ukudlala amakhadi nokuxoxa, akunakugwenywa ukuhlala kuze kuhlwe. Injabulo ibaluleke kakhulu, ukulala kubaluleke kakhulu. Kuphela ngokuphumula okwanele amandla angokomzimba angabuyiselwa. Ngemva konyaka omatasatasa, ukulala ngendlela efanele kuyilungele impilo engokomzimba nengokwengqondo.
Isincomo 9: Zilolonge umzimba womuntu siqu, nesikhathi esiqongelelwe esingekho ngaphansi kwehora eli-1 ngosuku, futhi ungabambi iqhaza emidlalweni yeqembu.
Incazelo: "Ge You lala phansi" ikhululekile kakhulu kodwa ayifuneki. Kuhle emzimbeni inqobo nje uma ungakhethi “ukuhlangana” ezindaweni eziminyene. Uma kungalungile ukuphuma, yenza imisebenzi ethile ekhaya. Kuthiwa ukwenza imisebenzi yasendlini nakho kuthathwa njengokuzivivinya. Ungakwazi ukusebenzisa ukuzinikela kwakho kwengane, ngakho kungani ungakwenzi?
Isincomo se-10: Ngesikhathi sobhadane lwenyumoniya entsha yenhliziyo, kuyanconywa ukuthi kungezelelwe ekudleni okunempilo okufana namavithamini ahlanganisiwe, amaminerali kanye namafutha ezinhlanzi ezijulile zolwandle ngenani elifanele.
Ukuhunyushwa: Ikakhulukazi kubantu abaneminyaka ephakathi kanye nabantu asebekhulile abangaphezu kweminyaka engama-40, ukwesekwa okulinganiselwe kuphumelela ekuthuthukiseni ukushoda kokudla okunomsoco kanye nokuqinisa ukungatheleleki. Kodwa-ke, qaphela ukuthi amavithamini nokudla kwezempilo akukwazi ukuvimbela i-coronavirus entsha. Izithasiselo kufanele zibe ngokulinganisela futhi zinganciki kakhulu kuzo.
Isikhathi sokuthumela: Jul-16-2021