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UKUTYEL' ABANTU ababini kuthetha ukuba kufuneka utye ukutya okusempilweni kunangaphambi kokuba ukhulelwe. Oko ke kunzima kule nyanga yeKrismesi enezimuncu-muncu ezininzi. Nazi izinto omawuzazi ukuze utye ukutya okunempilo...
Ceba okutyayo
Unexesha elaneleyo, ngoko yicebe into oza kuyitya.
Ukuba unonyaka ungatyi kusasa ngentla yokuxakeka, ngoku zinike ixesha lesidlo sakusasa.
Xa uqala ukwenza oko nosapho lwakho ngoku, ziya kuvulwa izikolo kunyaka ozayo wonk' umntu sele eyiqhelile inkqubo entsha.
Isidlo sakusasa esisempilweni siya kukunik' amandla sikuncede nasekulawuleni umyinge weswekile egazini lakho.
Yityela ukuncipha
Ukutya okusempilweni kukunceda unciphe ngokukhawuleza umzimba wakubeleka.
Ungazikhathazi ngokuba utyebe kangakanani njengokuba ukhulelwe kuba yinto eqhelekileyo ukutyeba xa ukhulelwe.
Endaweni yoko qinisekisa ukuba utya kathathu ngemini
uze utye izinto ezilula phakathi kwezo zidlo.
Oko kuya kukunceda ugcine umyinge weswekile ulingene egazini, kuthintele nokurhalela izinto ezineswekile.
Ukutsiba amaxesha okutya nokungatyi kuya kwenza ungalawuleki umyinge weswekile egazini lakho. Oko kungakwenza uzifumane sele usitya kakhulu.
Yitya ukutya kwenene
Qho xa ufak' into emlonyeni zibuze ukuba, "Ngaba kukutya kwenene oku"" Ngaloo ndlela uya kuzifundisa ukungatyi nje nantoni na.
Ukutya okutyayo kufanele kube sisidlo esipheleleyo okanye ishwam-shwam elinesondlo eliza kunika umzimba wakho izakha-mzimba.
Kaloku usana oluthweleyo luxhomekeke emzimbeni wakho. Iivithamini ziyanceda ekukhuleni kwemithambo-luvo namanye amalungu omzimba wosana.
Phepha ezi zinto...
Utywala: Ukusel' utywala ukhulelwe kwenza nosana lube linxila.
Inyama/intlanzi ekrwada: Iintsholongwane ziyakuthanda ukutya okukrwada, ngoko enye indlela yokuzigcina usempilweni kukutya ukutya okushushu okuvuthiweyo. Ungayityi intlanzi ekrwada njengesushi, kwaye intlanzi yitye kanye ngeveki.
Intlanzi ineeOmega-3 fatty acids eziyimfuneko, kodwa inayo nemercury efumaneka elwandle. Imercury iyingozi emzimbeni kwaye kuthiwa ilibazisa ukukhula.
Qinisekisa nokuba utya inyama evuthiweyo.
Ukutya kakhulu: Kulula ukutya kakhulu xa ukutya kukuninzi. Xa ukhulelwe oko kungakwenzela isitshisa esibuhlungu. Xa sele sikuphatha isitshisa, yitya kancinane kancinane ungatyi kakhulu.
Ukuphelelwa ngamanzi: Ukusel' iiglasi ezisibhozo zamanzi kuya kunceda umzimba wakho ungaphelelwa ngamanzi, kwaye oku kubaluleke kakhulu xa ukhulelwe.
BONA XHOSA - December 2007
Ukutyel' abantu aba-
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Okoomama nootata....
... akuthethi kuthi ungatya kakhulu
Ingaba ukhathazwa bubushushu"
Ngathi kushushushu kakhulu ngoku ehlotyeni, kwaye kunganzima ukulala kumama okhulelweyo. Linga ezi zinto zilandelayo...
Kuphephe ukudinwa kakhulu
Ukudinwa kakhulu kungakwenza ungehlelwa bubuthongo, ukanti unganengxaki nangakumbi xa ukhulelwe.
Hlamba
Yenza oku ngaphambi kokuba ulale. Qinisekisa ukuba uhlamba ngamanzi adiki-diki kuba abandayo aza kuwenza shushu umzimba wakho.
Lala ngezinto zomqhaphu
Umqhaphu upholile kwaye kuyanceda ukusebenzisa izinto zawo xa kushushu. Nxiba ipijama yomqhaphu okanye isikipha somqhaphu esikhulu.
Amaqela okutya
Iikhabhohayidrethi: Istatshi, imifuno, iziqhamo, iinkozo njengebrown rice.
Iiprotini: Inyama ebomvu, intlanzi, amaqanda, iimveliso zobisi, iimveliso zesoya, iimbotyi neelegume.
Ii-oyile: Icanola oil, i-olive oil, iinuts.
liqulunqwe nguTHANDI NXUMALO
Ingaba yiADD/ADHD"
Phendula le mibuzo
UNGAQHATHWA, iAttention Deficit Hyperactivity Disorder (ADHD) neAttention Deficit Disorder (ADD) zizifo zokwenene. Zichaphazela ukusebenza kwengqondo yomntwana (okanye umntu omdala), Zenza badlamke kakhulu, bangacingi ngaphambi kokwenza into yaye baphazamiseke lula.
Oku kunokuvakala kungeyongxaki kangako, kodwa emntwaneni, kuphazamisa ukwenza kwakhe izigqibo, indlela afunda ngayo esikolweni nonxulumano lwakhe nabany' abantu.
Xa ukrokra ukuba umntwana wakho unesinye sezi zifo, phendula le mibuzo ukuze ufumane ukuba unaso kusini na...
Ingaba umntwana wakho akakwazi ukuhlala athule okanye ukumamela ngenyameko"
a. Ewe
b. Hayi
Ingaba umntwana wakho akanamonde kwaye akakuthandi ukutya nabany' abantwana"
a. Ewe
b. Hayi
Ingaba akakwazi ukwenza into enye ngexesha kwaye ushiya le ayokwenza leya"
a. Ewe
b. Hayi
Ingaba unengxaki nokudlala nabany' abantwana"
a. Ewe
b. Hayi
Ingaba ubonakala ephazamiseka rhoqo"
a. Ewe
b. Hayi
Ingaba usoloko esenza iimpazamo zokungakhathali"
a. Ewe
b. Hayi
Ingaba unamaxesha okwenza izinto engacinganga"
a. Ewe
b. Hayi
Ingaba ulahlekwa okanye alibale izinto lula"
a. Ewe
b. Hayi
Iimpendulo ezininzi ngu-Ewe
Uneempawu zeADD/ADHD, mse kwagqirha ukuze amxilonge okanye amgqithisele kwingcali yezi zifo. Ngonyango olululo zingalawuleka de abe mdala ephila ubomi obuqhelekileyo.
Xa iimpendulo zingu-Hayi
Akanayo iADD/ADHD, kodwa mse kwagqirha xa usakhathazekile.
(QAPHELA: Xa ukhathazekile yindlela umntwana wakho aziphethe ngayo, mse kwagqirha amxilonge. Ukuphendula le mibuzo kusisikhokelo. Akukuniki iziphumo ezizizo zoxilongo.)
BONA XHOSA - December 2007
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1 Lubeke esifubeni uhamba-hambe nalo endlwini. Iintsana ezininzi ziyathuthuzelwa kukuhamba-hamba uluphethe.
2 Lukhwelise kwiprem uluqhube endlwini. Xa imozulu intle phuma nalo uhamba-hambe ebaleni uluphethe.
3Ungaluhlekisi kakhulu. Oko kungalwenza ludinwe, lungazoli yaye lulile. Xa nidibene nilusapho oko ungakuthintela ngokuba lungaphathwa ngabantu abaninzi. Bacele babe nexesha lokuluyeka luphumle.
4 Thambisa kakuhle isisu sosana nge-oyile yokuluthambisa. Oko kuya kulunceda lukhuphe umoya yaye lungalunywa sisisu.
5Luncancise idami. Abany' abazali abayithandi idami kwaye noogqirha bathi ingaphazamisa ukukhula kwamazinyo omntwana - kodwa iyamthuthuzela umntwana. Xa umncancisa idami, qinisekisa ukuba isoloko icocekile kwaye mlumle kuyo engekawugqibi unyaka.[x]
IINDLELA ZOKUTHULISA USANA
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