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Tsatsa iNselele 


Yekudla Emalesheni Langu-5 ngelilanga



Picture: 


Dlani emalesheni langu-5 etitselo netibhidvo onkhe malanga!


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Indzaba yemaVithamini 

Lapho atfolakala khona			Umsebenti wawo lobalulekile

 

ticadze		liphopho			kukhula kahle ngalokufanele	
litsanga		mangoza		kubona kahle emehlweni	
sikwashi		ema-aphrikhothi		aniketa lidvwadvwasi le-mucous 
sipinashi		emampentjisi		kuniketa sikhumba lesinemphilo
ibhrokholi					kwakha luhlaka lwemtimba nematinyo

ibhrokholi		phayinaphu			kwakha emathishu emtimba		
emazambane		titselo letinemanti lamanyenti	kupholisa tilondza
phepha loluhlata satjani	emagwava			kulwa nekungenwa tifo
ema-brussel sprouts	liphopho				kukhulisa lizinga lekusetjentiswa kwe-ayoni
ikholiflawa		strobheli 
ematamatisi		umfomfo
		ikiwi

asparagasi		emakotapeni			kwacha emaseli engati labovu
bhrokholi		mangoza			nemisipha
emaphizi
sipinashi						kuvikela ludvadvwasi lwemaseli           						lungalinyatwa ngemaradikhali             
                                                                                           lakululekile 
emaphasinipsi
shaladi lomkhulu
ematamatisi



emaphizi		ema-olintji			khanjiswa

emazambane		emagilebisi			kuhamba emtimbeni   
                                                                                           kwemakhabhohayidretsi, emaphroteni, 
sipinashi	emagwava			nemafutsa kusita   
                                                                                           nekukhanuka kudla 
       nekusebenta kahle kwemiva
litsanga
ibhrokholi
ematamatisi



spinashi		emazambane			sikhumba lesiphilile
i-asiparagasi						kusetjentiswa kwemanuthriyentsi
ibhrokholi						kukhululwa kwemandla
ilethisi				kwelekelela kubona kahle             
      				ngalokwetayelekile emehlweni 

emabhontjisi lahluta satjani	emagwava		kugaya shukela 
emaphizi			mangoza		emtimbeni
emazambane						kukhicitwa kwemandla ngenca 
       yekutsintseka 	kwemakhemikhali 	
ematamatisi						kumaseli



ema-brussel sprouts		bhanana		kwakheka kwemaseli engati labovu
shaladi lomkhulu		emakotapeni		kusebenta kwemiva
ligawu			mangoza		kusita ekwakheni iphrotheni emtimbeni
emaphizi			emahwabha		kudzingeka ekwakheni bucopho
emazambane

i-asiparagasi			emahwabha		kwakheka kwemaaseli
ibhrokholi			emanetharini (sitselo 
       lesicishe sifanane nelipentjisi
        kodvwa sona sinesikhumba lesibusheleleti)	kusebenta kwetimpilini
sipinashi			ema-olontji				kuvikela sifo  
sekudzinwa/kuphelela ngemandla
ema-brussel sprouts		emagonandvodza
ikhogethi			emakotapeni
emabhontjisi laluhlata satjani
shaladi lomkhulu

		

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Indzaba yeFayibha (lokuyimigca/samakhafitsi lokusekudleni (ikakhulu titselo netibhidvo)
Ufanele udle emkhatsini wa-30 na-40 wemagremu efayibha ngelilanga)

* Ifomula yakho yekunatsa emanti:
* Sisindvo semtimba wakho sisondzetwe endzaweni yetinombolo temashumi (10)
* Yehlukanisa nga-10
* Yengeta 2

    ( loku kulingana nelinani letingilazi temanti ngelilanga.)
    Sibonelo: 87kg = 10 wetingilazi temanti
    
    
	
(Ifayibha) Lekuncibilikako:
* Kubaluleke ekumunyeni shushekela
* Kwehlisa lizinga lemafutsa
* Ifayibha lecibilikako itsatsa sikhatsi kutsi sisu sibete lutfo(ulambe), ngako-ke yelula sikhatsi sekutsi umuntfu eve sengatsi wesutsi ? loko kuyintfo lenhle kulabadayethako

Sibonelo; Bhanana; Emahhabhula; Titselo letinemanti lamanyenti; I-Otsi; ema-Seawead; Emabhontjisi lomile; Emaphizi; emaLentheli

(Ifayibha) lengancibiliki emantini:
* Isita kakhulu ekuvikeleni nasekwelapheni kucumba kwesisisu

Sibonelo: Emakhoba akolo, Emazambane (nesikhumba sawo); Ticadze; Tibhidvo letinemacembe; Kudla lokutinhlavana; Imijumbula, tinhlavu temaGilebisi/Emagonandvodza/Emahhabhula


(NB. Insert the Cancer Association of South Africa symbol/logo) 

Uma ngabe ingucuko yinye nje bantfu labangayenta endleleni labaphila ngayo bekukudla lokungenani emalesheni lasihlanu ngelilanga etitselo netibhidvo, emazinga ekwandza kwamdlavuza bekangehla nga-20%


kudla lokunefayibha lenyenti nemafutsa lamancane kungehlisa tehlakalo taloku:

Kucumbelana
Kulunywa sisu
Sifo
Umdlavuza wesibhobho

I-aphendiksi
Imbobo esibhonweni
Kucumba kwemitsambo
Sifo semitsambo yenhlitiyo
	
Ema-phayilisi
Sifo sashukela
Inyongo

	
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Ungakulungiselela njani kudla kwetitselo nemibhidvo lokunemphilo lenhle
* Ungatishiyi tibhidvo leticotjiwe emantini sikhatsi lesidze ? emavithameni atawuphuma
* Uma upheka tibhidvo nome titselo, ungacali ufake imphushana leyisoda yekupheka ngobe loku kubulala emavithamini labalulekile.
* Ungatipheki sikhatsi lesidze tibhidvo, tipheke ngelibhodo lelivaliwe tize titsambe.
* Sebentisa nje emanti lamancane ladzingekile
* Juba tibhidvo letitimphandze tibe tincetu letilinganako tivutfwa yonkhe indzawo masinyane futsi.  Tibhidvo letinyenti letitimphandze tidzinga kuhwaywa nje kancane ngaphambi kwekutsi tidliwe nobe tiphekwe.  Uma ngabe tifanele ticatwe, sebentisa umukhwa lokhaliphako ngobe kutawcateka sikhumba lesincane kuphela.
* Kuncono ubhake tibhidvo netitselo tikhumba tato netingakasuswa 
( sib: emazambane, litsanga, anyanisi, ematamatisi, emahhabhula nematsanga emabhathanathi).  Emanti angamunya akhiphe emavithamini.
* Uma ngabe kuyakhoneka, pheka sakufutsa nobe upheke ngehhavu 
i-micro wave njengobe lendlela icinisekisa kugcinwa kwemsoco kuletibhidvo netitselo.
* Faka tibhidvo letinyenti (lokufaka ekhatsi nalamacembe laluhlata eticadze nematheniphu), uma upheka sitjulo nemakhasaroli.
* Gwema kucata nekucoba ngalokungadzingeki njengobe linyenti lemsoco lisedvute nesikhumba.
* Cata emazambane uma asaphekiwe loku kucinisekisa kungamoshi kakhulu
* Uma tibhidvo setiphekiwe, tiphakele masinyane  - gwema kutigcina tifutfumele nobe kutifutfulalisa ngalokwecile futsi (uma swudla)
* Sebentisa lamanti bewupheke ngawo letibhidvo uma sewenta lisobho lakho  njengobe angaba nemsoco.
* Yenta isaladi lejabulisako lenemibala leminyenti ( lefakwe titselo netibhidvo letinemibala lehlukene tengetwe kulesaladi.





	
* Bewati nje kutsi kudla 5 wetitselo netibhidvo ngelilanga ngulesinye setincumo letibalulekile longasitsatsa kute ugcine imphilo yakho iyinhle.

(NB: insert picture of family at dinner table)
Tsatsa inselele- ya- 5 NGELILANGA imelula

dlani lokungenani ?
1 Kwemndeni walokubovu (lycopene) sibonelo; emasheri,                      ematamatisi,emasitrobheri, emagwava nemahwabha
1 Kwemndeni lomtfubi (Beta- carotene) sibonelo; ticadze, ematsanga, lipopo, emangoza
1 Kwemndeni loluhlata sibonelo; umndeni wemaklabisi lanemawandza                                laluhlata (lutein) nemaphizi, emabhontjisi, emakotapeni lokunye lokubili lotikhetsele kona ngelilanga

Ngaso sonkhe sikhatsi khumbula imibala yemarobhothi!

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Emaciniso nga-5

Inhlangano yeteMphilo yeMhlaba incoma kutsi sidle emalesheni langu-5 ngelilanga nobe lamanyenti etitselo netibhidvo. 5-NGELILANGA kumane nje kungumkhombandlela, futsi kute umkhawulo welinani lelisetulu

Tinyenti tizatfu tekukhetsa titselo netibhidvo:
    TISHIPHILE/TIYATSENGEKA ( catsaninisa ema-kg/kg)
Lizinga lemakharolisi (silinganiso semandla ekudla lokufutfumalisa umtimba) nemafutsa LIPHANSI

Tinemavithamini, emaminerali nefayibha  LENYENTI  futsi
 TIKULUNGELE

    (ngumshuwalensi wemphilo yakho)
    Titfolakala NJALO NJE
    
    
    
    
    Lilesheni linye lilingana:
    1 sitselo lesisemkhatsini			1   inkomishi yetibhidvo letingemacembe
    ? wenkomishi yetitselo letinsha 
leticotjiwe/sikiwe	? inkomishi yetitselo letinsha nobe ijusi   
                                                                yetibhidvo 	
    ? inkomishi yetibhidvo letiphekiwe	? inkomishi yetitselo letonyiswe elangeni
    
    
   Tizatfu lengu 5
    Tekudla titselo netibhibdvo letinyenti
    
    KULULA kutilungiselela kudliwa
    TINYENTI longakhetsa kuto
    Tikudla LOKUSHESHAKO ngekwendzabuko
    TINAMBITSEKA kamnandzi
    Tilungele IMPHILO YAKHO
    
    
  Ematfuba etemidlalo
  
    Wonkhe ungumncobi (lophumelelako)
    Ema bakhandlekela lokusihlanu.
Titselo neticadze angemafutsa lasebenta kakhulu lowadzingako ngetikhatsi tekusebenta kakhulu.
Tikhatsi temincamula jucu, umsebenti wesikolwa, ema-awa lamanyenti usemsebentini ? kute lokungakwehlula uma ungadzabula intsambo yalokukungu-5- NGELILANGA onkhe malanga.




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Nati tindlela letisheshako futsi letimelula tekufika ku

5-NGELILANGA 


	Natsa ingilasi yejusi lensha.
Hlakahla titselo letinsha nobe ucobele titselo letinsha emdokweni/endenganeni.
Tamatisela titselo letinsha nobe letididiyelwe ejusini kuyogathi lengenawo emafutsa nobe lenemafutsa lamancane
Jabulela lucetu lwesitselo.




* Dlani isaladi nobe lisobho netibhidvo.
* Ngeta esinkhweni sakho ilethisi, tinhlavu leseticala kumila,ematamatisi nobe lihhabhula lelihlakahliwe.
* Faka emasaladini akho sipinashi netibhidvo letingakaphekwa.
* Faka ezambaneni lakho umbila lophekiwe, litamatisi lelicotjiwe na-anyanisi nobe emagulebisi lonyisiwe nobe emakhowe
* Ngenta ticadze nobe tintsi te-celery  esikafutinini sakho sekudla kwasemini.





* Dlani emagilebisi, emaphizi, nobe emagilebisi lonyisiwe.
* Tsatsa titselo letonyisiwe njengema-aphrikhothi, emapulamu lonyisiwe nobe emakhiwa.  Gcina kusicandzisi sekudla sitja setitselo leticotjiwe longatidla nobe kunini.


* Yetama ucabange ngetibhidvo njengencenye lenkhulu yekudla kwakho bese ungeta inyama nobe inhlanti.
* Ngenta tibhidvo letendlulele ekudleni kwakho lokungukona kukunyenti, njengebhrokholi kuphasta none ikhasaroli yakho.
* Yenta ema-kebabs lanetibhidvo letinyenti.
* Tfonsa tibhidvo (letinenyama lencane nobe tibete sanhlobo)
* Sebentisa titselo kuhlobisa kudla kwakho.
* Takhele luhlobo lwakho lwesaladi usebentisa titselo netibhidvo.



* Faka titselo leticotjiwe ejusini utidle ngeyogathi nobe ngembijana yeluju lwetinyosi.
* Yakha isaladi lenhle lemnandzi futsi lengakavami yetitselo.
* Hlakahlela liphopho nobe phayinaphi etikwe-ayisikhrimu lenemafutsa lamancane.
* Ngeta titselo leticotjiwe  nobe titselo letitinhlavu (berries) kumamafini, emakhekheni nobe emicatsaneni.




Khumbula 

Ema-enzayimu etitselweni nasetibhidvweni letiluhlata asita ekugayweni kwekudla esiswini, ngako-ke umtimba wakho utawuba nemandla lamanyenti, lokusho kutsi, DLANI TITSELO NETIBHIDVO LETINYENTI KUTE UBE NEMANDLA LAMANYENTI!

Kute utfole lwati lolunyenti bhalela ku: 5-a-Day for better health Trust
P.O.Box 86482
City Deep,
2049
Lucingo: (011) 6136251/2, Ifeksi: (011) 6136494
