Ingozi enkulu kuMzimba woMntu: Ingozi yokungondleki

Ukungondleki kuyeyona ngozi inkulu echaphazela amawaka ezigidi zabantu ehlabathini lonke. Kuchazwa njengokungondleki okanye ukungondleki. Kuthetha ukuthatha kancinci okanye kakhulu kwezondlo ezithile. Inokubangela iingxaki zempilo ezinzulu njengeengxaki zokukhula, iingxaki zamehlo, isifo seswekile nesifo sentliziyo. Kunokukhokelela ekufeni. Masiqhubeke sifunda inqaku ukuze sifunde ngakumbi malunga nokuba yintoni ukungondleki, oonobangela bayo kunye neziphumo.

Yintoni ukungondleki?

Ukuphazamiseka kwesondlo okwenzeka ngenxa yokuba umzimba ungafumani izondlo ezaneleyo kuthiwa kukungondleki. Kule meko, umzimba awukwazi ukufumana ngokwaneleyo iivithamini eziyimfuneko, iiminerali kunye nezinye izondlo kwaye awukwazi ukuphuhlisa ngendlela ephilileyo. Ukungondleki ngokuqhelekileyo kwenzeka ngenxa yeendlela zokutya ezingafanelekanga, ukungondleki okanye izifo ezingapheliyo. Abantu abangondlekanga baba neempawu ezifana nokuba buthathaka, ukudinwa, kunye nokudodobala kwamajoni omzimba. Ngoko ke, ukutya ngendlela esempilweni nelungeleleneyo kubalulekile ukuze kuthintelwe ukungondleki.

Iintlobo zokungondleki

Ukungondleki kunokubangela iingxaki zempilo ezahlukeneyo emzimbeni. Inokubangela izifo ezinzulu. Iindidi zokungondleki zezi:

1. Ukunqongophala kweprotheyini: Iprotheyini iyimfuneko ekukhuleni, ekuphuhliseni nasekuhlaziyweni kweeseli emzimbeni. Konele protein Ukuba ayithathwanga, iingxaki ezinjengobuthakathaka bemisipha, iingxaki ze-immune system kunye nokunciphisa ukukhula.
2. Ukunqongophala kweayini: Intsimbi iyimfuneko ekwenzeni iiseli ezibomvu zegazi emzimbeni. ukunqongophala kwentsimbi Kule meko, i-anemia inokukhula kunye neempawu ezifana nokukhathala, ukuphaphazeka kunye nobuthathaka.
3. Ukunqongophala kweVithamini A: I-Vitamin A ibalulekile kwimpilo yamehlo, amajoni omzimba kunye nempilo yolusu emzimbeni. Ukunqongophala kweVithamini A Kule meko, umngcipheko wokungaboni ebusuku, iingxaki zesikhumba kunye nokusuleleka kwanda.
4. Ukunqongophala kweVithamin C: I-Vitamin C ine-immune system yokomeleza kunye nemiphumo ye-antioxidant emzimbeni. Kwimeko yokungabikho kwe-vitamin C, amajoni omzimba ayancipha kwaye ingozi yokusuleleka iyanda.
5. Ukunqongophala kweVithamini D: I-Vitamin D iyimfuneko kwimpilo yethambo. Ukunqongophala kweVithamini D Kule meko, umngcipheko we-osteoporosis uyanda kwaye amathambo ayancipha.

Kukho iimeko ezininzi zokunqongophala kwezondlo phakathi kweentlobo zokungondleki. Ukufumana ukutya rhoqo nangokulungeleleneyo kudlala indima ebalulekileyo ekufumaneni izondlo ezifunwa ngumzimba.

Iimbangela zokungondleki

Zininzi izinto ezibangela ukungondleki. Ezinye zezi:

1. Ukungonelanga nokungalungelelani kokutya: Imikhwa yokutya efana nokusetyenziswa kokutya okukhawulezayo, ukusetyenziswa ngokugqithisileyo kokutya osele kulungiselelwe, kunye nokujikela kwi-snacks engafanelekanga kunokubangela ukungondleki.
2. Iimeko zoqoqosho: Kunokuba nzima kubantu abanomvuzo ophantsi ukuqinisekisa ukutya okwaneleyo kunye nokulingana. Le meko yonyusa umngcipheko wokungondleki.
3. Izifo ezingapheliyo: Ukutya okukhethekileyo kunokufuneka kunyango lwezinye izifo ezingapheliyo. Ukutya okungonelanga okanye okungenakulinganisela kwandisa umngcipheko wokungondleki.
4. Iingxaki zokwetyisa: Iingxaki zesistim sokugaya zinokuthintela ukufunxwa okwaneleyo kwezondlo kwaye ngoko kwandisa umngcipheko wokungondleki.
5. Ukunganyamezeli ukutya okanye ukwaliwa: Abantu abanokunganyamezeli okanye abakwalana nokutya okuthile banokungafumani izondlo ezaneleyo koku kutya kunye nokungondleki kunokwenzeka.

Ngubani Ofumana Ukungondleki?

Ukungondleki yimeko edla ngokwenzeka ngenxa yokungondleki ngokwaneleyo nokungalinganiyo. Nangona le meko ibonakala kakhulu kumazwe asakhasayo, inokubonwa nakumaqela athile akumazwe ahambele phambili kwezoqoqosho. Ngokukodwa abantwana, abantu abadala, abakhulelweyo nabancancisayo, abo banezifo ezingapheliyo kunye nabantu abanengxaki yokutya basengozini yokungondleki. Iingcali zezondlo zizama ukuthintela ukungondleki ngokudala izicwangciso zesondlo ezifanelekileyo kula maqela asemngciphekweni. Ngenxa yokuba ukungondleki kunokuba nemiphumo emibi kakhulu emzimbeni nasengqondweni, kubaluleke kakhulu ukuthintela nokunyanga le meko.

Iimpawu zokungondleki

Iimpawu ezenzeka ngenxa yokungondleki zinokubandakanya:

1. Ukudinwa okungapheliyo kunye nobuthathaka
2. I-Anorexia kunye nokunciphisa umzimba
3. Iinwele ezincinci okanye ukulahleka kweenwele
4. Ukomisa kunye nokuqhekeka kwesikhumba
5. Ubuthathaka bemisipha kunye nokuchithwa kwemisipha
6. Amajoni omzimba abuthathaka kunye notyekelo lokugula rhoqo
7. I-anemia
8. Ukutshintsha kombala kunye namanxeba eluswini
9. Ukuphelelwa amandla kwamathambo kunye nokuphuka lula

Ukuba uqaphela ezi mpawu, kubalulekile ukuqhagamshelana nochwepheshe bezempilo kwaye uhlolisise indlela otya ngayo. 

Unyango lokungondleki

Ukungondleki yimeko eyenzeka ngenxa yokunqongophala kwesondlo kwaye inokukhokelela kwiingxaki ezinzulu zempilo. Ngoko ke, unyango lokungondleki lubaluleke kakhulu kwaye kufuneka lwenziwe yingcali yokutya okanye ingcali yezondlo. Ngethuba lenkqubo yokonyango, izicwangciso zesondlo ezikhethekileyo zenzelwe isigulane kwaye kwenziwa iinzame zokuphelisa ukungondleki. Iivithamin, iiminerali kunye nezongezo zeprotheyini nazo zinokufuneka. 

Ngethuba lokunyangwa kokungondleki, ukuxilongwa rhoqo kwezonyango kufuneka kwenziwe kwaye iimvavanyo zeklinikhi eziyimfuneko kufuneka zenziwe. Ngotshintsho kwindlela yokutya kunye nonyango, imeko yesigulana idla ngokuphucuka kwaye unokufumana umkhwa wokutya okunempilo. 

Ukungondleki kunye noNyango lweZondlo

Ukungondleki kunxulunyaniswa neengxaki ezifana nokunqongophala kweprotheyini okanye ukutyeba ngokugqithiseleyo. Unyango lokungondleki lujolise ekulungiseni indlela umntu atya ngayo kunye nokugcina ukulungelelana kwezondlo emzimbeni.

Unyango lwezondlo lubaluleke kakhulu ukulwa nokungondleki. Ngenxa yale njongo, okokuqala, iziqhelo zomntu zemihla ngemihla zesondlo ziyajongwa kwaye inkqubo yesondlo efanelekileyo iyadalwa. Le nkqubo ibandakanya ukutya okunokulinganisela kunye neevithamini kunye nezongezelelo zeminerali ukuba kuyimfuneko. Ukongeza, ezinye iindlela zonyango ezixhasayo zinokusetyenziswa ukunyusa iprotheni kunye nokuqinisekisa ukufunxa izondlo emzimbeni.

Unyango lwezondlo yindlela efanelekileyo kakhulu yokuphelisa izizathu zokungondleki kunye nokuxhasa umzimba ngezondlo ezifanelekileyo. Ngoko ke, kwimeko yokungondleki, kubalulekile ukudibana nengcali yezondlo kunye nokwenza inkqubo yesondlo somntu.

Ukungondleki kwamandla eprotheyini

Ukungondleki kweprotheyini kukuphazamiseka kwesondlo okwenzekayo xa umzimba womntu ungakwazi ukufumana iprotheyini eyaneleyo kunye namandla owadingayo. Le meko idla ngokubangelwa kukungatyi ngokwaneleyo nokungalungelelananga.

Ukungondleki kwamandla eprotheyini kunokukhokelela kwiingxaki ezinzulu zempilo kuba umzimba awuzifumani izondlo ezibalulekileyo ozidingayo. Inokuchaphazela kakubi ukukhula kunye nophuhliso, ngakumbi kubantwana, kunye nokunciphisa ukuxhathisa ukusuleleka ngokunciphisa amajoni omzimba. Kubantu abadala, inokunciphisa amanqanaba amandla kwaye ibangele ubuthathaka bemisipha kunye nezicubu.

Unyango lokungondleki kwamandla eprotheyini

Ukungondleki kwamandla eprotheyini ngokuqhelekileyo kwenzeka ngenxa yokungondleki ngokwaneleyo kunye nokungalingani. Unyango lwale meko lunokwenzeka ngokufumana ukutya okunempilo kunye nokuphumeza isicwangciso sonyango.

Inyathelo lokuqala ekunyangeni ukungondleki kwamandla eprotheyini kukuvavanya imeko yesondlo somntu ngugqirha wezondlo oqeqeshiweyo. Isicwangciso somntu ngamnye sesondlo silungiselelwa ukuqinisekisa ukutya okwaneleyo kweprotheyini kunye namandla. Iivithamini kunye nezongezelelo zeminerali nazo zingasetyenziswa kule nkqubo.

Ukongeza, ukujongwa kobunzima bomntu kukwabalulekile kunyango lokungondleki kwamandla eprotheyini. Injongo kukufumana ubunzima ngendlela enempilo kwaye uzalise iiprotheyini zomzimba kunye nokugcina amandla. Nangona kunjalo, ngeli xesha, ukuzuza ubunzima obugqithisileyo kufuneka kugwenywe kwaye inkqubo yesondlo esinokulinganisela kufuneka iphunyezwe.

Enye yezona zinto zibalulekileyo kunyango lokungondleki kwamandla eprotheyini kukutshintsha imikhwa yomntu yesondlo. Ukufumana ukutya okunempilo kunye nokuphumeza kunye nenkqubo yokuzivocavoca rhoqo kudlala indima ebalulekileyo kunyango lwesi sifo.

Ukuthintela Njani Ukungondleki?

Ukungondleki yimeko ekhula emzimbeni ngenxa yokungondleki ngokwaneleyo kunye nokungalungelelani. Kubaluleke kakhulu ukufumana ingqiqo kwaye ulungise indlela yokutya ukuthintela le meko. Nanga amanye amanyathelo anokuthi athathwe ukuthintela ukungondleki:

1. Ukutya okuqhelekileyo kunye nokulungelelana: Kufuneka kuqinisekiswe ukuba izixa ezaneleyo zamaqela okutya asisiseko athathwa ngumzimba kwisidlo ngasinye. Ukutya okutyebileyo kwiiprotheni, i-carbohydrates, amafutha, iivithamini kunye neemaminerali kufuneka zenziwe.
2. Ukusetyenziswa kwamanzi okwaneleyo: Amanzi abaluleke kakhulu kwimisebenzi yomzimba. Ukusela ubuncinane iiglasi ezi-8 zamanzi ngosuku kuyimfuneko ukuthambisa umzimba kunye nokuwuhlambulula kwi-toxins.
3. Ukuphepha ukutya okukhawulezayo kunye nokutya okulungisiweyo: Ukusetyenziswa kokutya okungenampilo okunjengokutya okukhawulezayo, iitshiphusi, kunye nokutya okungenamsoco kufuneka kuphetshwe njengoko kunokubangela ukungondleki.
4. Ukhetho lokutya okunempilo: Ukutya okunempilo okufana nemifuno, iziqhamo, ukutya okuziinkozo kunye neembotyi kufuneka kukhethwe. Oku kutya komeleza amajoni omzimba ngokunika umzimba iivithamini eziyimfuneko, iiminerali kunye nefiber.
5. Ukuzilolonga rhoqo: Ukuzivocavoca rhoqo kulawula imisebenzi yomzimba kwaye kukhawulezise imetabolism. Ngale ndlela, iqinisekisa ukuba izondlo zisetyenziswa ngokufanelekileyo emzimbeni.

Ukuthintela ukungondleki, kuyimfuneko ukuthobela ingqalelo kwezi zilumkiso zikhankanywe ngasentla kwaye wamkele indlela yokuphila enempilo. Khumbula, ukutya okunempilo kunye nokulinganisela kunokuthintela ukungondleki ngokugcina umzimba usebenza ngokusemandleni.

Ngenxa yoko;

Ukungondleki yimeko enokubangela iziphumo ezibi kwimpilo kunye nokunciphisa umgangatho wobomi. Kubaluleke kakhulu ukuseka indlela yokutya enempilo kunye nokwazisa malunga nesondlo esilungeleleneyo. Ukunqongophala kwezondlo kunye nemikhwa engafanelekanga yokutya kunokubangela ukuba umzimba ungafumani izondlo ezaneleyo ozidingayo. Ngoko ke, kufuneka kuthathwe unonophelo ukuze kugcinwe ukutya okunokulinganisela kunye neentlobo ezahlukeneyo ukuze uphile ubomi obunempilo kwaye uphephe ukungondleki.

Umthombo: 1, 2, 3, 4, 5