Bella Adams
“Xa kufika ihlobo, kushushu”, sidlula kwixesha elisebenzayo. Oku kuquka ukuqubha elwandle, ukunyuk’ intaba, nemidlalo eyahlukahlukeneyo, kunye nokucinga nzulu, ukuceba, ukucamngca nokugcakamela ilanga. Yonke le misebenzi ifuna amandla amaninzi okanye amancinci, kwaye ngoko ke ukutya. Ukubanjiswa kukuba ukutya kuthetha ukusabela okukhulu kwe-biochemical, okuthetha ukuba ubushushu obuninzi buveliswa emzimbeni.
Kwaye kushushu macala onke! Ngoko uyakha njani ukutya ukuze ungazitshisi, kwaye uqinisekise ukuba unamandla aneleyo kunye noluhlu olufanelekileyo lwe-micronutrients?
Okokuqala, hlalutya inkcitho yakho yamandla kunye nenkqubo yemihla ngemihla. Kungcono ukucwangcisa umsebenzi obalulekileyo womzimba, kungekhona kwincopho yobushushu bemini. Qiniseka ukuba utya ukutya kwangaphambili okuquka iicarbohydrates ezintsonkothileyo (zetyiswa ngokucothayo, ngokuthe ngcembe zikhupha amandla nobushushu) ezifana neenkozo ezipheleleyo okanye isonka; iprotheni egayiweyo ngokulula (inkukhu, intlanzi yolwandle, i-cottage cheese okanye i-yogurt); isaladi kunye nemifuno eluhlaza kunye neoli yeoli; kunye neziqhamo ezinemibala ye dessert.
Ukuba uceba usuku olungasebenziyo, iyogathi kunye ne-cereal yengqolowa kunye neziqhamo okanye isaladi yemifuno kunye nekhilimu emuncu kunye ne-toast eyenziwe ngesonka esifanayo iya kwanela.
Kunzima ukutya isidlo esipheleleyo ngenjikalanga eshushu. Ungayitshintsha nge-snack yesaladi kunye neqhekeza lenkukhu okanye intlanzi ebhityileyo, isobho semifuno ebandayo, okanye iziqhamo ezomisiweyo kunye namantongomane kunye netiyi eluhlaza.
Kwaye ngokuhlwa, xa kupholile, ziphathe kwisiqwenga senyama eyosiweyo kunye nemifuno.
Okwesibini, ekushiseni, silahlekelwa yityuwa eninzi ngokubila, ngoko ke kufuneka siwazalise ngamanzi amaminerali afana ne-sodium, i-chloride, kunye ne-bicarbonate ngokugalela ityuwa kwiitya zethu. Abantu abanoxinzelelo lwegazi okanye isifo sezintso kufuneka balumke.
Okwesithathu, kokukhona kubanda ukutya esikutyayo, kokukhona igazi elifudumeleyo lifika kumalungu okwetyisa ukuze liwufudumeze ukuze lusetyenzwe ngeejusi zokwetyisa. Ke ngoko, kungcono ukusebenzisa i-ayisikrimu kunye neziselo ezibandayo xa umzimba uphole kancinci kubushushu emthunzini, okuya kunciphisa umngcipheko wokutshisa.
Okwesine, isiluleko se-banal ukuba ungagxumi emanzini abandayo ukusuka phantsi kwelanga elitshisayo, ngakumbi emva kokutya, kunengqiqo. Ukupholisa okubukhali kwesikhumba kuya kubangela i-spasm yemikhumbi engaphezulu, eya kukhokelela ekuqokeleleni umthamo omkhulu wegazi ngaphakathi emzimbeni kwaye kubangele ukuba izitho zangaphakathi zifudumale. Ukususa ngokufanelekileyo ubushushu bomzimba obugqithisileyo, kufuneka unciphise kancinci ubushushu ngaphandle (ngamanzi, kunye nokuhamba komoya).
Okwesihlanu, sela iinxalenye ezincinci zeti eluhlaza kunye namanzi rhoqo. Oku kuya kuthintela ukuphelelwa ngamanzi emzimbeni kwaye kucinezele umdla wakho wokutya.
Kwaye ekugqibeleni. Utywala kunye nobushushu yindibaniselwano esongela ubomi, njengoko i-ethanol ivula imithambo yegazi esele inyukile ububanzi ukuze idlulise ubushushu begazi ngaphandle. Oku kunokukhatshwa kukuhla koxinzelelo lwegazi kwaye kukhokelela ekubeni ube nesiyezi nokulahlekelwa zingqondo.
Kufuneka kukhunjulwe ukuba kumaqondo obushushu aphezulu kwimozulu eyomileyo, umzimba wethu ukhupha ubushushu obugqithisileyo ikakhulu ngokubila kunye nokuphuma komphunga kunye nokuphefumla okuncinci rhoqo. Kule meko, kubalulekile ukunyamekela ukusela okwaneleyo kunye nokuzaliswa kwetyuwa.
Kubushushu obuphezulu, ubushushu buba nzima kakhulu ukunyamezela kuba ekuphela komthombo wokudluliselwa kobushushu yimitha ephuma emzimbeni (igazi elifudumeleyo liqukuqela ngobuninzi ukuya kwimithambo engaphezulu eluswini), kwaye ke ngoko kuyimfuneko ukunyamekela ubushushu bomzimba. ukuhamba komoya obandayo okanye amanzi.
