Indaba Yamavithamini
Atholakala Adingeka malungana
iinkhwende iphopho ukukhula okujayelekileko umgade umengu ukubona kuhle isikwatjhi amabhilikosi anikela ithwethwesi lamathimila isipinatjhi iimperegisi isikhumba esiphilileko ibrokholo ukukhula kwamathambo womzimba namazinyo
Amavithamini C
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
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
Lokhu kuba sibalo samarhalasi wamanzi okumele uwasele ngelanga
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.
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).
Bewazi bonyana ukugoma iinthelo ezihlanu nemirorho ngelanga ngenye yeenqunto eziqakatheke khulu ongazenza ukubulunga ipilwakho.
Itjhijilo lokuthatha oku-5 NGELANGA- lilula
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
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:
zinekhalori namafutha APHASI
zinamavithamini, amaminerali nefayibha EPHEZULU
ZIKULUNGELE (ziyitjhorense yezamaphilwakho) ZIHLALA zikhona
Yini umudlo
Umudlo munye ulingana na:
isithelo esimaphakathi 1 ikomitji yemirorho enamakari ahlaza ikomitji yesithelo ikomitji yesithelo esitjha namkha esisikelelweko-esiyikhiyubhu umhluzi womrorho ikomitji yemirorho ephekiweko yamakwapa
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
NGELANGA
ekuseni Sela irhalasi lejuzi etja.
Sikelela isithelo esitjha namkha uqobelele amakwapa emdokweni
Goqoza isithelo esitjha namkha esiqobelelweko eyogathini yamafutha amancani.
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.
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
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!
Umrhala: 6136251/2
Ifeksi: 6136494
