                   Thatha itjhijilo loku-5-NGELANGA





















Goma ukudla oku-5 kweenthelo nemirorho malanga woke!



























Indaba Yamavithamini

Atholakala                                                                      Adingeka malungana 


Amavithamini A (Beta-Caretene)
iinkhwende                              iphopho                        ukukhula okujayelekileko
umgade                                   umengu                          ukubona kuhle
isikwatjhi                                amabhilikosi                  anikela ithwethwesi lamathimila
isipinatjhi                                iimperegisi                     isikhumba esiphilileko
ibrokholo                                                                       ukukhula kwamathambo 
                                                                                       womzimba namazinyo


Amavithamini C

ibrokholi                                  ipenapula                       ukwakheka kweenyama 
                                                                                       zomzimba
amazambana                            isithirasi                         ukwelapheka kwamanceba
ipepere ehlaza                          amagwaba                     ukujamelana ngcono nezifo
imihlobo yekhabitjhi               iphopho                          ingezelela ukumunyeka 
                                                                                        kwe-ayoni
ibhulomkolo                            isitrobheri                       
itamati                                      ilitjhi
                                                 isithelo sekiwi

Amavithamini E

i-asparagasi                             i-avokhado                     ukwakheka kwamaseli
                                                                                       abomvu weengazi nemisipha
ibrokholo                                 umengu
amaphisi
isipinatjhi                                                                       ukuvikeleka kwethwethwesi
                                                                                        lamaseli ekulinyazweni
                                                                                        zizinto ezizikhambelako
isikhwende esimhlophe
ilikhi
itamati

Amavithamini B1
amaphisi                                 amaworontji               ukugayeka kwamakhabohayidreti,
amazambana                           idribe                          amaprotheni namafutha
isipinatjhi                                igwaba                        kusekela ikanukisakudla 
ithanga                                                                        ejayelekileko nokusebenza
ibrokholi                                                                      kwerherho lemizwa
itamati

Amavithamini B2

isipinatjhi                               amazambana               isikhumba esiphilileko
i-asparagasi                                                              ukusetjenziswa kwezakhamzimba
ibrokholi                                                                   ukutjhatjhululwa kwamandla
iletjisi                                                                        isekela ukubona okujayelekileko


Amavithamini B3

iimbhontjisi ezihlaza                igwaba                ukuqoviwa kwedlhukhowusu
amaphisi                                   umengu               emzimbeni
amazambana                                                         ukwenziwa kwamandla sisenzeko
itamati                                                                   samakhemikhali kumaseli

Amavithamini B6 

imihlobo yekhabitjhi            ibhanana            ukwenzeka kwamaseli abomvu weengazi
ilikhi                                     i-avokhado        ukusebenza kwerherho lemizwa
ummongo                             umengu             ukusiza ukwenza amaprotheni emzimbeni
amaphisi                               ikhabe               kudingeka malungana nokwakheka 
amazambana                                                   kobuchopho

isidlavuzi sefoliki

i-asparagasi                         ikhabe               ukwenzeka kwamaseli
ibrokholi                              inektharisi        ukusebenza kwesisu
isipinatjhi                            amaworontji      ukuvikela ukutlhayela kweengazi
imihlobo yekhabitjhi           amapiyera
ikhorogethe                         i-avokhado  
iimbhontjisi ezihlaza           
amalikisi


Indaba Yefayibha
(Kumele ugome ifayibha ephakathi kwamagremu ama-30 nama-40 ngelanga)

Ifomyula yamanzi omele uwasele:
* Ubudisi bakho bulinganiselwa ukuyela e-10
* Kuhlukaniswa nge-10
* Kuhlanganiswa nga-2

(Lokhu kuba sibalo samarhalasi wamanzi okumele uwasele ngelanga)
Isibonelo: 87kg = 10 amarhalasi wamanzi

Okuncibilikako:

* Kuqakatheke malungana nokumunya iglukhowusi
* Kunciphisa izinga lamafutha
* Ifayibha encibilikako iriyadisa ukubohla kwesisu, ngalokho kungezelela ukuzizwa usuthi-okuyinto ehle kabazitima ukugoma

isibonelo: amabhanana, amahabhula, iinthelo zesithirasi, amakariya, ubulembu belwandle, iimbhontjisi ezomisiweko, amaphisi, amalentisi

Okungancibilikiko Emanzini

* Kuqakathekile ekuvikeleni nekwelapheni ukuqunjelwa

isibonelo: Amasemula wekoroyi, amazambana (angakahlutjwa), iinkhwende, imiqaphazelo, iinthoro, amalegiyumu, iintanga zamadribe/amapiyera/amahabhula



Ukube  amatjhuguluko enziwa babantu epilwenabo bekungaba ngewokugoma okungenani ukudla okuhlanu kweenthelo nemirorho ilanga elinye nelinye, izinga lekankere belingehla ngama-20%

Ukudla okunefayibha enengi namafutha amancani kunciphisa izehlakalo:


zokuqurhelwa               ubulwelwe be-aphendiksi                         amaphayili







Zilungiswa njani iinthelo nemirorho kobana zilungele IPILO EHLE

* Ungaliseleli imirorho emitjha eqobelweko ihlale ngemanzini isikhathi eside ngombana amavithamini azokuphuma.
* Nawupheke imirorho namkha iinthelo, ungalingi ufake ikukusoda ngombana lokho kubulala amavithamini aqakathekileko.
* Ungapheki imirorho ivuthwe ngokweqileko, ipheke ngepani esibekelweko kufikela beyithambe.
* Sebenzisa amanzi amancani khulu ngokwesidingo
* Sika imirorho eneenkhwende ilingane ngokufanako ukuze iphekeke kuhle namsinyana. Imirorho eminengi eneenkhwende seyidinga kwaphela ukukerefiwa kancani ngaphambi kobana igonywe namkha iphekwe. Nakube ukukelwa kuqakathekile, sebenzisa isirhedlana esibukhali ngombana ngaleyondlela kusuka kwaphela amakelo amatsikani.
* Kungcono ukubhaga imirorho neenthelo zingakakelwa (isib. amazambana, ithanga, i-eyiya, itamati, amahabhula nomgade). Amanzi anomukghwa wokumunya amavithamini.
* Nakukghonekako, pheka ngesitimu nofana ngemakhroweyivu imirorho neenthelo ngombana ngaleyondlela kuqinisekisa ukuba khona kwezakhamzimba.
* Ngezelela imirorho (kufaka namakari weenkhwende netheniphu), ekudleni okumnandi.
* Balekela ukukela nokusikelela butjhilweni ngombana izakhamzimba ngobunengi ziseduze namakelo.
* Kela itamati nasele ivuthiwe, lokho kukubalekela ukonakalisa
* Nasele imirorho ivuthiwe, iphakele msinyana ukubalekela ukuyigcina ifuthumele namkha ukuyifuthumeza godu
* Sebenzisa amanzi ebekuphekwe ngawo imirorho ukwenza imihluzi eyahlukahlukeneko ngombana anezakhamzimba.
* Lungisa isaladi erhalisako nemibalabala (ngokungeza isaladakho ngeenthelo ezimibalabala kanye nemirorho).

Rubarubela isi-5

* Bewazi bonyana ukugoma iinthelo ezihlanu nemirorho ngelanga ngenye yeenqunto eziqakatheke khulu ongazenza ukubulunga ipilwakho.

Itjhijilo lokuthatha oku-5 NGELANGA- lilula
 Goma okungenani-
yinye ikoro YOKUBOMVU (Lycopene) okutjho itjheri (isithelo), itamati, istrobheri, igwaba, ikhabe
yinye ikoro YOKUTJHELI (Beta-carotene) okutjho, iinkhwende, umgade, iphopho, umengu
yinye ikoro YOKUHLAZA KOTJANI okutjho, imihlobo yekhabitjhi yamakari ahlaza (lutein), amaphisi, iinhlumaya, i-avokhado

nezinye ezimbili ozithandako ngelanga.


HLALA UKHUMBULA NJALO UKUSEBENZA KWEROBODO

Okuphathelene ne-5

IHlangano yePhasi yeZamaphilo iphakamisa bonyana sigome ukudla oku-5 nofana ngaphezulu kweenthelo nemirorho ngelanga. Oku-5-ngalanga lihlahlo nje kwaphela, akunakuthi kumele kube kunengi kangangani.

Kuneenzathu ezinengi ezihle zokukhetha iinthelo nemirorho:

* ZIYATHENGEKA (linganisa kg/kg)
* zinekhalori namafutha APHASI
* zinamavithamini, amaminerali nefayibha EPHEZULU
* ZIKULUNGELE (ziyitjhorense yezamaphilwakho) ZIHLALA zikhona

Yini umudlo?
Umudlo munye ulingana na:
* 1 isithelo esimaphakathi                 1 ikomitji yemirorho enamakari ahlaza
* ? ikomitji yesithelo                        ? ikomitji yesithelo esitjha namkha
esisikelelweko-esiyikhiyubhu               umhluzi womrorho
* ? ikomitji yemirorho ephekiweko   ? yamakwapa

Iinzathu ezi-5
zokugoma khulu iinthelo nemirorho

* Zilungiseka bezigomeke LULA
* KUNENGI KHULU ongakhetha kikho
* Zikugoma kwendabuko OKUMSINYANA
* ZINAMBITHEKA kamnandi khulu
* Zilungele IPILWAKHO


Ukubona Ithuba

Woke umuntu uyaphumelela nakube urubarubela isihlanu.
Iinthelo nemirorho zisibaseli esinamandla osidingako eenkhathini zobudisi.

Imisebenzi eqintelweko, umsebenzi wesikolo, ama-awara amade emsebenzini, akunanto engakuhlula  lokha nawufika emdeni wokuqeda ibanga le-5-A-Day elinye nelinye ilanga.

Nanzi ezinye zeendlela ezimsinyana nezilula zokufikelela koku

5-NGELANGA

ekuseni      Sela irhalasi lejuzi etja.
                         Sikelela isithelo esitjha
                         namkha uqobelele amakwapa emdokweni
                         Goqoza isithelo esitjha namkha esiqobelelweko eyogathini yamafutha 
                         amancani.
                         Goma icezwana lesithelo.


Ngamadina  
  
* fumana isaladi nakha isobho enemirorho.
* faka ilethisi, imihlobo yekhabitjhi, itamati nofana ihabhula elisikelelweko embedlezwaneni lakho.
* faka amasaladi nesipinatjhi nemirorho ehlaza.
* faka izambana elibhagiweko elinekoroyi ephekiweko, itamati eqobelelweko ne-eyiya nofana amakhowe.
* faka iinkhwende nofana iingojwana zeseleri ekudleni kwakho kwamadina. 




  Isiphungandlala

* lumaluma amadiribe, amaphisi namkha amakwapa wamadiribe.
* thatha amakwapa afana namabilikosi, amakwapipreyimu nofana amafeyi.
* beka imirorho esikelelweko ngesitja ngefrijini ukuze unonde ugoma nanyana ngasiphi isikhathi.

Ukugoma kwantambama

* linga ukuhlala ucabanga ngemirorho njengengcenye ekulu yokugoma kwakho bese ufaka inyama ekhambisanako nofana ifesi
* ngezelela ngemirorho ekugomeni kwakho, njengokufaka ibrokholi esobhenakho nofana ikhaseroli.
* yenza amakebaba ngemirorho eminengi.
* goqoza-khanzinga imirorho (ngenyama encani nofana ngaphandle kwenyama)
* sebenzisa iinthelo ukukghabisa ukugoma kwakho.
* yenza amasaladi ngokusebenzisa iinthelo nemirorho.

Umehliso

* Qobelela iinthelo uziphakele neyogathi neliju kancani
* Yenza isaladi yeenthelo eganukejako
* Sikelela iphopho nofana ipenapula phezu kwe-ayisikrimu enganamlaza.
* Faka iinthelo eziqobelelweko nofana ibheri phezu kwemafini, amakhekhe namkha amabhiskiti.


Khumbula

Ama-enzayimu aseenthelweni ezihlaza nemirorhweni asiza ekugayekeni, ngalokho umzimbakho uzokuba namandla amanengi, okutjho bona, kumele UGOME KHULU IINTHELO NEMIRORHO UKUZE UBE NAMANDLA AMANENGI!

Nawufuna imininingwana eminye tlolela ku: 5-a-Day for better health TRUST
                                    P.O Box 86482, City Deep, 2049.
                                    Umrhala: (011) 6136251/2
                                    Ifeksi: (011) 6136494








