Emaphuzu nga 5

 Inhlangano yeMhlaba yeTemphilo iphakamisa kutsi sidle titselo netibhidvo ka 5 ngelilanga. Lo 5 ngelilanga inkhombandlela nje kuphela, kantsi awukho umkhawulo.


Tinyenti tizatfu tekutsi uk hetse titselo netibhidvo

o tiyaTSENGEKA (linganisa ema-kg/kg)
o tinema-calories nemafutsa lamaNCANE
o tinemavithamini lamaNYENTI, emaminerali nefayiba 
o tikuLUNGELE (tingumshwalense wemphilo yakho)
o titfolakala NJALO


Yini kuphakelwa?
Kuphakelwa kulingana na:-
* 1 sitselo lesilingene
* ? likomishi lesitselo lesifureshi  lesisikwe ? njenge sikwele
* ? likomishi letibhidvo letiphekiwe



* 1 likomishi letibhidvo letinemacembe
* ? likomishi letitselo letifureshi nobe luju letibhidvo
* ? likomishi letitselo letomiswe lilanga

5 Wetizatfu 
   tekudla titselo   
   netibhidvo letinyenti
o KuLULA kutilungisa nekutiphakela
o TiNYENTI longakhetsa kuto
o Tingukudla lokuSHESHAKO kwemvelo 
o TiNAMBITSEKA kahle
o Tilungele IMPHILO yakho

Niketa imphilo lekahle 
Litfuba lekudlala

Nga-5-NgeliLanga

* Wonkhe umuntfu uyawina uma asebentela fayifi
* Titselo netibhidvo tingemandla lamakhulu lowadzingako etikhatsini letimatima kakhulu
* Imincamulajucu, umsebenti wesikolo, emahora lamadze emsebentini ? akukho lokungakwehlula uma ufinyelela ku 5-NgeliLanga



Nati tindlela letisheshako naletilula tekufinyelela 
ku-5-NgeliLanga

ekuseni

Natsa ingilazi yejuzi lefureshi.
Sika titselo letifureshi nobe usike titselo letomisiwe tibe saliphalishi.
 Gocota titselo  letihlanganisiwe wente iyogathi lenemafutsa lamancane.
Jabulela lucetu lesitselo

Kudla kwasemini

o Dlani isalati nobe lisobho netibhidvo.
o Faka i-lettuce, ema-sprouts, ematamatisi nobe lihhabhula lelisikiwe esinkweni sakho (sandwitch).
o Faka spinishi netibhidvo letiluhlata emasalatini akho. 
o Faka umnyani wembila lophekiwe elizambhaneni lelosiwe, ematamatisi lasikiwe ne-anyanisi nobe wakhowa.
o Faka makherothi nobe tindvukwana te-celery kulomphako wakho.

Sneki 
* Hlafuhlafuna magilebisi, mapheya nobe magilebisi lawomisiwe.
* Tsatsa titselo letomisiwe njengema-apulkosi, emaphruni nobe makhiwa.
* Beka tibhidvo letisikiwe letiluhlata ngesitja esicandziseni lotatidla nobe kunini.

Kudla kwakusihlwa

*  Zama kucabanga ngetibhidvo njegencenye lenkhulu yekudla kwakho bese ungeta ngenyama nobe ifishi
* Ngeta ngaletinye tibhidvo ekudleni kwakho lokukhulu, njenge-broccoli ku-pasta yakho nobe ikhaseroli.
* Yenta ema-kebab ngetibhidvo letinyenti.
* Tibhidvo letigayingiwe (ngenyama lencane nobe ngaphandle kwenyama).
* Sebentisa titselo kuhlobisa kudla kwakho lokukhulu.
* Yenta emasalati lahlukile usebentise titselo netibhidvo.

Idizethi

* Yenta inhlanganisela yetitselo bese utiphakela neyogathi netinyosi letincane.
* Yenta isalati lemnandzi lenhle.
* Faka liphopho nobe sihhenga etulu kwe-ayisikhrimu lenemafutsa lamancane.
* Faka titselo letisikiwe nobe ema-berry emakukisini eluhlobo lwemafini, emakhekhe nobe emabhesikiti.


Khumbula

Ema-enzaym etitselweni netibhidvo letiluhlata alekelela kugaya kudla, ngako-ke umtimba wakho utawuba nemandla lamanyenti, ngalamanye magama, DLANI TITSELO NETIBHIDVO LETILUHLATA LETINYENTI UTFOLE MANDLA LAMANYENTI!

Uma ufuna leminye imininingwane bhalela ku: 5-a-Day for better health Trust
PO Box 86482,
City Deep, 2049.
Lucingo: (011) 6136251/2, Ifeksi: (011) 6136494


Yemukela INCABHAYI YA-5-Ngelilanga








Dlani titselo netibhidvo kahlanu ngelilanga!
I
Indzaba yemaVithamini 

Atfolakala ku					Tibalulekele

Vitamin A (beta carotene)


makherothi		liphopho	kukhula kahle
litsanga			mangoza	kubona kahle
skwashi			ema-apulkosi	aniketa ludvwadvwasi lwemafinyila
spinishi			mapentjisi	sikhumba lesiphilile
i-broccoli					ikhulisa ematsambo nematinyo

Vitamin C
i-broccoli			sihhenga	kwakheka kwemathishu emtimba	
mazambane      		citrus		kulapheka kwetilondza
i-green pepper		magwaba	kumelana kancono netifo letitsatselanako  
ema-brussel sprouts	liphopho	enyusa kumunyeka kwe ayoni
i-cauliflower		ema-strawberry
matamatisi		ema-litchis
				i-kiwifruit


Vitamin E
i-asparagus		emakotapeni	kwakheka kwemaseli labovu engati
i-broccoli			emangoza	nemisipha
emaphisi
spinishi					sivikela kutsi sikhumba sangekhatsi singalimali
i-parsnips
ema-leeks
ematamatisi


Vitamin B1

emaphisi			ema-olintji	kwakheka kwemtimba ngekudla	
emazambane		emagilebisi	emakhabohayidreti, emaphrotheni nemafutsa
spinishi			emagwaba	elekelela kukhanuka kudla
litsanga					nekusebenta kwemizwa
i-broccoli			
ematamatisi


Vitamin B2

spinishi			emazambane	sikhumba lesiphilile
i-asparagus				kusetjentiswa kwetondlamtimba
i-broccoli					kukhishwa kwemandla
lilethisi					yelekelela kubona kahle
emazambane


Vitamin B3

emabhontjisi laluhlata ngembala		emagwaba	agaya shukela 
emaphisi			  		emangoes	emtimbeni
emazambane	kukhicitwa kwemandla ngendlela yekusebenta kwemakhemikhali emaselini


Vitamin B6

ema-brussel sprouts	bananas	kwakhiwa kwemaseli labovu engati
ema-leeks		emakotapeni	kusebenta kwemizwa
ema-marrows		emangoza 	alekelela kwakha emaphrotheni emtimbeni
emaphisi			lihabhu		alekelela kukhula kwebucopho
emazambane		


Folic Acid

i-asparagus		lihabhu		kwakheka kwemaseli
i-broccoli		i-nectarine	kusebenta kwematfumbu
spinishi					ema-olintji	avikela kuncipha kwebubovu bengati emtimbeni
ema-brussel sprouts			emapheya		
courgette				emakotapeni	
emabhontjisi laluhlata ngembala		
ema-leaks


Indzaba yeFayiba

(kumele udle phakatsi kwa 30 kuya ku 40g wefayiba ngelilanga)

Indlela yakho yekunatsa emanti

* Sisindvo sakho uma sibekwe kunombolo 10
* Kwehlukaniswe nga 10
* Kuhlanganiswe na 2
(Loku kuba linani leliphelele letingilazi temanti ngelilanga)
Sibonelo: 87kg = 10 Wetingilazi temanti


Lokuncibilikako:
* Kubalulekele kumunya boshukela
* Kwehlisa lizinga lekholesteroli
* Ifayiba lencibilikako ibambelela kuphuma kwekudla emtimbeni, ngako-ke yenyusa  kutiva usutsi - kulincedvo lolukhulu kulabo labatincisha kudla

Sibonelo: Bobhanana; Mahhabhula, Titselo letisali-olintji; i-Oats; Ema-seaweeds; Emabhotjisi lawomisiwe; Emaphisi, Ema-lentils

Lokungancibiliki kwemanti:
* Kubalulekile ekuvikeleni nasekulapheni kucumba

Sibonelo: i-Wheat Bran; Emazambane (lanesikhumba); Emakherothi; Tibhidvo letinemacembe lamanyenti; Tinhlavu tema-Cereal; Tibhidvo letimila tikhase ngaphasi kwemhlaba; Tinhlavu temaGilebisi/EmaPheya/Emahhabhula

Lizinga lekhensa lingehla nga 20% uma nje kuphela bantfu bangantjintja indlela yabo yemphilo ngekutsi badle titselo kasihlanu ngelilanga.



Ifayiba lenyenti nekudla lokuncane inganciphisa:
kucumbelana                    i-appendicitis                   ema-piles
i-diverticular                      i-hiatus hernia                  sifo sashukela
tifo                                      i-varicose veins                e-magall stones
ikhensa                              i-sifo senhlitiyo		




Ungatilungiselela njani titselo  netibhidvo teMPHILO LEKAHLE
* Ungayekeli tibhidvo letisikiwe emantini sikhatsi lesidze - emavithamini atawuphuma.
* Uma upheka tibhidvo nobe titselo, ungafaki ikhuksoda ngobe loku kubulala emavithamini labalulekile.
* Ungatipheki sikhatsi lesidze tibhidvo, pheka ngelibhodo lelivalekile tize titsambe.
* Sebentisa emanti lamancane.
* Sika tibhidvo letitimphandze ngekulingana kuze tiphekeke ngekulingana masinyane. Tibhidvo letinyenti letitimphandze tifuna kutsi utigeze (utihwaye)  ngaphambi kwekutsi utidle nobe utipheke. Uma ngabe kumele uticate, sebentisa mukhwa lobukhali ngobe ngalendlela ungakwati kucata sikhumba lesincama (lesincane).
* Kuncono kubhaka tibhidvo  netitselo nemacembe ato (sibonelo: mazambhane, litsanga, anyanisi, tamatisi, mahhabhula, ne-butternut).
Emanti akhipha emavithamini
* Uma kukhoneka pheka titselo nobe tibhidvo ngesitimu nobe nge-microwave ngobe lendlela icinisekisa kutsi msoco ungaphumi.
* Ngeta letinye tibhidvo (ufake ekhatsi macembe emakherothi nema-turnips), uma upheka sitjulu nobe i-casserole.
* Ungetayeli kucata nekusika ngobe umsoco lomnyenti usedvutane nesikhumba.
*   Cata mazambane uma sekaphekiwe ngobe loku kucinisekisa kutsi kube nekulahlekelwa lokuncane.
* Uma tibhidvo setiphekiwe, tiphakele masinyane ? balekela kutsi utigcine tifutfumele nobe utifutfumete.
* Sebentisa emanti lopheke ngawo tibhidvo uma upheka isosi lemhlophe, umsobho nobe lisobho ngobe itawuba nemsoco.
* Yenta isalati lenhle lenemibala (ngetitselo letinemibala bese ungeta ngetibhidvo kulesalati yakho).

Sebentela 5

* Utsi bewati kutsi kudla 5 wetitselo netibhidvo ngelilanga nguletinye tetintfo letibalulekile longatenta kuze unakekele imphilo yakho.

Yemukela incabhayi ya-5-Ngelilanga ? kulula

Dlani lokungenani-
1 INHLOBO LEBOVU ((Lycopene) ngalamanye magama: ema-cherry,   
     ematamatisi, ema-berry, emagwaba, emahabhu

1 LIPHUTI inhlobo (Beta-carotene) ngalamanye magama: emakherothi, litsanga, emaphopho, mangoza.

1   LUHLATA ngalamanye magama: Lokusamacembe lokuluhlata luhlobo 
     lwekhabishi (lutein) nemaphisi, mabhontjisi, makotapeni
     naletinye letimbili lotitsandzako

KHUMBULA IMITSELELA YE-ROBOTHI NGASO SONKHE SIKHATSI!			      	 
