Ukudla Kokuphuka Kwamathambo: Ukudla Okufanele Ukudle Nokugwenywe

Lapho ululama ekuqhekekeni, kubalulekile ukuqonda ukuthi yikuphi ukudla okufanele ukudle ukuze kuphuke amathambo nokuthi yikuphi ukudla okufanele ukugweme ngamathambo aphukile. Ukudla okulungile kokuphuka kwamathambo kungenza umehluko omkhulu enqubweni yokuphulukisa, kukhuthaze ukululama ngokushesha nokuvuselelwa kwamathambo okuqinile.

Lo mhlahlandlela uzohlola ukudla okungcono kakhulu kokuphulukiswa kwamathambo okuphuka futhi ugqamise ukudla okungase kuthiye ukululama. Sizoxoxa ngezakhi ezibalulekile ezisekela ukulungiswa kwamathambo futhi sihlonze izingibe zokudla ezingaba khona okufanele zigwenywe. 

Ukudla Kokuphuka Kwamathambo: Ukudla Okufanele Ukudle Ukuze Uphuke Futhi Ugweme Ukuphuka Kwethambo

Lapho ululama ethanjeni eliphukile, ukudla okulinganiselayo kahle kudlala indima ebalulekile enqubweni yokuphulukisa ukuphuka. Ukudla okulungile kungasiza ekukhuthazeni ukulungiswa kwamathambo nokuqinisa isimiso samathambo, kanti abanye bangase bavimbele ukululama. 

Nakhu okunye ukudla okuhle kokululama kokuphuka kwamathambo:

• Ukudla okunamaprotheni amaningi: Umzimba udinga amaprotheni ukuze upholise amanxeba, ulungise amathambo aphukile, futhi usekele amandla emisipha. Imithombo emihle ihlanganisa inyama engenamafutha, inhlanzi, amaqanda, imikhiqizo yobisi, amantongomane, imbewu, nemifino. I-Tofu, i-tempeh, ne-quinoa yizindlela ezinhle kakhulu ezicebile ngamaprotheni kubantu abadla imifino nama-vegans.
• Ukudla okunothe nge-calcium: I-calcium ibalulekile ekwakheni amathambo namandla. Izinto zobisi njengobisi, iyogathi, kanti ushizi uyimithombo emihle kakhulu ye-calcium. Kulabo abangabekezeleli i-lactose noma abakhetha ukukhetha okungezona ezobisi, imifino eluhlaza njengamaqabunga nesipinashi, ama-alimondi, nezinye izindlela zobisi olusekelwe ezitshalweni eziqinile zinganikeza i-calcium edingekayo.
• Imithombo ye-Vitamin D: Lesi sakhi sisiza umzimba ukuba ubambe i-calcium kanye ne-mineralization yamathambo. Ngenkathi umzimba ungakhiqiza i-vitamin D ngokuchayeka elangeni, imithombo yokudla efana nezinhlanzi ezinamafutha (i-saumoni, ama-sardine, i-mackerel), izikhupha zamaqanda, nokudla okuqinisiwe kungasiza ekuqinisekiseni ukudla okwanele.
• Imikhiqizo Yokudla Ecebile Kavithamini C: I-Vitamin C ibalulekile ekuhlanganiseni kwe-collagen, okubalulekile ekwelapheni kwamathambo. Izithelo ezisawolintshi, amajikijolo, i-kiwi, utamatisi, nopelepele bensimbi ziyimithombo emihle kakhulu. 
• Ukudla kwe-Vitamin K: Le vithamini iqinisa amaprotheni ethambo futhi ithuthukise ukumuncwa kwe-calcium. Imifino enamahlamvu aluhlaza, amahlumela aseBrussels, ne-broccoli inothile i-vitamin K.
• Ukudla okunothe nge-iron: I-ayoni isiza ekukhiqizeni i-collagen kanye nokuthutha umoya-mpilo emathanjeni. Imithombo emihle ihlanganisa inyama ebomvu, inyama yenkukhu emnyama, inhlanzi enamafutha, amaqanda, nokusanhlamvu okuqinisiwe.
• Imithombo yeZinc: I-Zinc ikhuthaza ukuvuselelwa kwamathambo. Ukudla kuhlanganisa inyama, imbewu, okusanhlamvu, amantongomane, nokusanhlamvu.
• Ukudla okucebile nge-Potassium: I-Potassium isiza ukugcina i-calcium emzimbeni. Ubhanana, amazambane, amawolintshi nobisi kuyimithombo emihle kakhulu.

Ngokuhlanganisa lokhu kudla okunothe ngezakhi ekudleni, abantu ngabanye bangakwazi ukusekela izinqubo zemvelo zokuphulukisa zomzimba wabo futhi bakhuthaze ukulungiswa kwamathambo ngokushesha, okuqinile. Ukugcina a Ukudla okunazo zonke okuhlanganisa ukudla okuhlukahlukene kubalulekile ukuze kuqinisekiswe umsoco ophelele wokuthola ukuphuka kwamathambo.

Yikuphi Ukudla Okumele Ukugweme Ukuze Uphulukise Amathambo Aphukile

Nakuba ukudla okuthile kukhuthaza ukuphulukiswa kwamathambo, okunye kungaphazamisa inqubo. Laba “baphangi bamathambo” baphazamisa ikhono lomzimba lokumunca i-calcium namavithamini futhi, kwezinye izimo, kungase kubangele umzimba ukuba ukhiphe imisoco emathanjeni. Abantu abanamathambo aphukile kufanele baqaphele ukudla okulandelayo ukuze bagweme ukusekela ukuphulukiswa okuphelele:

• Utshwala: Kungcono ukungaphuzi ngesikhathi uphulukisa ithambo eliphukile. Iziphuzo ezidakayo zibambezela ukuphulukiswa kwamathambo, zivimbele umzimba ekwakheni ithambo elisha ngokushesha ukuze kulungiswe ukuphuka. Ukwengeza, ukuphuza utshwala ngokweqile kungaholela ekungazinzini, kwandise ingozi yokuwa kanye nokulimala okungenzeka kabusha.
• I-caffeine: Ikhofi, i-colas nezinye iziphuzo ezine-caffeine zandisa izinga lokulahlekelwa kwe-calcium ngomchamo. Nakuba amanani amaphakathi ekhofi noma itiye ngokuvamile alungile, ukudla izinkomishi ezingaphezu kwezine zekhofi elishisiwe eliqinile (ngaphezu kuka-400 ml we-caffeine) ngosuku kunganciphisa ukuphulukiswa kwamathambo. Kungase futhi kukhulise ukuchama, okungase kuholele ekulahlekelweni okukhulu kwe-calcium.
• Usawoti: Ukudla usawoti omningi kuthinta i-calcium metabolism. Odokotela ngokuvamile batusa ukugwema ukudla okunosawoti omningi ngesikhathi sokuphulukiswa kokuphuka, okufana nalokhu:
  • Ama-chips anosawoti
  • Amasobho ephakethe
  • ukhukhamba
  • Ukudla okugayiwe nokupakishiwe
  • Ama-ketchup namasoso

Khomba cishe isipuni esisodwa (6 gm) sikasawoti ngosuku. Qaphela ukuthi okunye ukudla noma iziphuzo kungase kube nosawoti ofihliwe, ngakho-ke kubalulekile ukuhlola amalebula ngokucophelela.

• Ukudla Okungenamsoco: Kungcono ukugwema ukudla okungenamsoco, okuvame ukubizwa ngokuthi "ukudla okulinga," ngesikhathi sokululama ngemuva kokuphuka. Lokhu kudla ngokuvamile kunomsoco omncane futhi kungase kubangele ukuvuvukala, okungase kubambezele inqubo yokuphola.
• Ushukela: Ukudla okunoshukela omningi kungakhinyabeza ikhono lomzimba lokumunca imisoco edingekayo ukuze amathambo aphuluke. Bangase futhi babe nomthelela ekuvuvukeni, kubambezele inqubo yokululama.
• Inyama Ebomvu: Nakuba amaprotheni abalulekile ekwelapheni amathambo, ukusetshenziswa ngokweqile kwenyama ebomvu kungase kungabi nenzuzo. Khetha ukudla okungenamsoco okunamaphrotheni njengenkukhu, inhlanzi, noma amaprotheni ezitshalo.

Abantu ngabanye bangakwazi ukusekela izinqubo zokuphulukisa zemvelo zemizimba yabo ngokugwema noma ukukhawulela lokhu kudla futhi bakhuthaze ukulungiswa kwamathambo okusheshayo, okuqinile. Ukugxila ekudleni okucebile okunomsoco okunikeza amaminerali namavithamini abalulekile ukuze kube nempilo enhle yamathambo kanye nokululama kubalulekile.

Isiphetho

Ukudla okunomsoco kunethonya elikhulu ekubuyiseleni ukuphuka kwamathambo. Ngokugxila ekudleni okunomsoco osekela impilo yamathambo kanye nokugwema lokho okungase kuvimbe ukuphulukiswa, abantu banganikeza imizimba yabo ithuba elingcono kakhulu lokulungisa amathambo aphukile ngokuphumelelayo. Le ndlela yokwelapha ayigcini nje ngokusiza ukululama ngokushesha kodwa futhi inomthelela ekuqineni kohlaka lwamathambo kanye nokuphila kahle.

Ekugcineni, uhambo lokuphulukisa amathambo aphukile luhilela okungaphezu nje kokwelashwa. Kudinga indlela ephelele ehlanganisa ukudla okufanele, ukuphumula, nokulandela iseluleko sezokwelapha. Ngokwenza izinqumo zokudla ezinolwazi, iziguli zingadlala indima ebalulekile enqubweni yazo yokululama, okungenzeka zinciphise isikhathi sokuphulukisa futhi zithuthukise amandla amathambo azo ngokuhamba kwesikhathi. 

Dt. I-Sushma
Udokotela Wokudla kanye Nokudla Okunempilo