IsiNdebele


UKUHLALA UPHILILE EPILWENI 


IPILO YAKHO ISEZANDLENI ZAKHO


UKUDLA KUHLE

INcwadi Yesi-2

































Isingeniso 

Kunamalwelwe amanengi esiwathola ngefuzo kubabelelethi bethu nabogogo nabobamkhulu. Akunanto ekulu esingayenza ukukhandela lamalwelwe. 

Kodwana, kunamanye amalwelwe esiwathola ngebanga lendlela esiphila ngayo. 

Nasi:
* ngadli ukudla okulungileko
* ngatlhogomeli imizimba yethu

singathola lamalwelwe.

Lamalwelwe abizwa ngamalwelwe wemikghwa yokuphila.

Lencwajana inikela ngelwazi ngezinye zezinto ongazenza ukukhandela lamalwelwe.  

Khumbula, mzimba wakho. Ipilo yakho isezandleni zakho. Ngakho-ke zitlhogomele. 

Lencwajana yesihloko ekhuluma ngokuhlala umajadu khona uzakuhlala uphilile ngeyokuthoma emilandelandeni yeencwajana. 
Ezinye iincwadi kilomlandelande ngilezi:
* Ukugcina amazinyo wakho nomlomo kunepilo
* Ngikhetha ukungasebenzisi igwayi
* Ukuhlala umajadu khona uzakuhlala uphilile
* Ukusela utjwala kuhle
* Ukuziphatha kuhle ngokomseme
* Ukuzitlhogomela
* Ukudla kuhle
4. a) Ngena Dudu usele itiye ? udle nekhekhe elimnandi elithengwe ngudadwethu edorobheni lapho asebenza khona. 
     b) Ngifuna icezu elincani lekhekhe, ngiyathokoza!
5.  a) Lezi ziinthombe zomndeni ? begodu lowo ngudadwethu ? uthanda khulu izinto ezinetjhukela
     b) Godu kuyabonakala, Rachel ? uqaleka anone khulu ? ukudla okunejthukela enengi nalokho okusefiweko kuvame ukubanga ukunona khulu
6. a) Iye Rachel ? ukunona khulu kungarholela ekubulwelweni obumbi.
    b) Kodwana ngokwazi kwethu okufanele sikudle kungasirhelebha ukubalekela lengozi nokwehlisa ukunona khulu ngokukhetha umhlobo olungileko wenani lokudla ongakudla 
7. a) lezi ziinthombe zomntanami zebholo ? umlandeli omkhulu weBafana Bafana!
      b) Begodu unomehluko ? abantwaba abamajadu bafuna ukudla okuhlukileko kunalokho kwakadadwenu osebenza e-ofisini.


Lokhu kudla kunezakhamzimba ezinengi zokuvikela, amavithamini namaminerali. 


Khumbula ukuhlanza iinthelo nemirorho ngaphambi kokuzidla.  


Lokhu kudla kunikela amandla amanengi. Okhunye ukudla kilelihlangothi mantongomani nama-lentjisi.  






Ngiyiphi idayethi enepilo?
Idayethi yakho kukudla kwangamalanga. Ukuthola izakhamzimba namandla owatlhogako, kufanele udle imihlobo ehlukeneko yokudla malanga woke. Nawufuna idayethi enepilo ngezelela ngokudla okunezakhamzimba kanye nokuvikela umzimba ekudleni kwakho kwangamalanga ngesinye nesinye isikhathi esihlukileko. 

Uzakutlhoga godu ukudla kabili namkha kathathu ngelanga. Okhunye kwalokhu kudla kufanele kube sekuseni. 

Abantwana khulu khulu batlhoga ukudla into ngaphambi kobana baye esikolweni. Khumbula, abantwana bavamise ukutlhoga ukudla okunengana phakathi nesikhathi sokudla ngombana amathumbabo mancani begodu angeze badla ukudla okunengi ngesikhathi sinye. 

Ukudla kwekhaya kulungele idayethi enepilo. Eqinisweni ukudla kwesintu kwabokhokho bethu (nokhunye abantu abasakulandelako) yidayethi enepilo khulu. 

Ukudla okulungileko okudla ngamalanga okufana nesiphila, irayisi, amabele, uburotho, amazambana kubizwa ngokudla kwangamalanga. Lokhu kudla kusinikela amandla kanye nezakhamzimba neemvikelamzimba. Lokhu kudla kuyasuthisa. Ngombana akukasefwa kunefayibha engasilekiko eyenza indeni isebenze kuhle nelungileko. 

Ngetjhudu elimbi abanye abantu bayakhohlwa bonyana ukudla kwabo kwangamalanga kuqakatheke kangangani. Lababantu bavame ukulisa ukudla, ukudla kwabo kwangamalanga nasele bakghona ukuthenga ukudla okubiza imali enengi. Ngebanga lalokhu, idayethi yabo kwesinye isikhathi iba ngenganapilo.  


Iimpayisi neenongo
Abantu bafaka iimpayisi neenongo (ezifana nekheri, itswayi lokununga, ibilibili, netjhukela) ekudleni ukwenza bona kunambitheke kamnandi. Inengi leempayisi neenongo azinazakhamzimba. Nanyana umzimbakho utlhoga itswayi, utlhoga elincani ngamalanga, ihafu yesigobho setswayi ngelanga. Linga ukubalekela ukudla okunetswayi okufana namaphayi namatjhipsi. 

Iimbuyisamathe
Iimbuyisamathe kukudla okudliwa phakathi nesikhathi sokudla. Ukudla iimbuyisamathe kwenza umzimbakho usebenze kuhle ilanga loke. Abantwana batlhoga ukudla iimbuyisamathe phakathi neekhathi zokudla. Ukudla iimbuyisamathe kuqakathekile kodwana kufanele udle ezilungileko. Abantu abanengi bathabela iimbuyisamathe ezifana namatjhipsi, amaswidi, amatjhokoledi, iinselo ezimakhaza, amakhekhe, amabhiskidi, itiye nekofi. Ngetjhudu elimbi lemihlobo yeembuyismathe ayinapilo. Godu Ibiza khulu. Ngesikhathi sokuzilibazisa, 
* nikela abantwana bakho ukudla okufana ne-peanut butter nesametjisi lejemu, iinthelo nokhunye kokusela okufana namanzi, ijusi namkha ibisi. 
* khuthaza abantwana ukuthenga iinthelo kuphela kubathengisi bestaradeni.
* kufanele ukhumbule bona isibuyisamathe akukafaneli sidliwe esikhundleni sokudla okunepilo.
 
 







Ngiliphi inani elilungileko lokudla okunamandla okufanele ukudle? 
Asiqale inani lokudla okufanele ukudle. Ukuthi udla kangangani, (khulu khulu ukudla okunamandla amanengi), kuzakuyama phezu kweendingo zakho. Abantu abahlukeneko batlhoga inani elihlukeneko lamandla. 

* Umntwana udla inani elilungileko lokudla okunamandla lokha nakakhula ngokujwayekileko. Khuluma nonese wekliniki ukuthola nayikuthi ukhula ngezinga elifaneleko. 
* Umuntu osele amdala udla inani lokudla okunamandla lokha nakahlala anobudisi obulingileko bomzimba. Khuluma nonese wekliniki ukukurhelebha ukwenza ubudisi ubulungileko bomzimbakho. 

Lokha umuntu nakadla ukudla okunengi okunikela amandla ukudlula okufaneleko ukudla okungakasetjenziswa kuzakubekwa emzimbeni njengamafutha. Umuntu uzakunona. Umuntu onone khulu mumuntu onamafutha amanengi emzimbeni. Umuntu odla ukudla okunikela amandla okuncani kunokufaneleko uzakwehlisa umzimba ngombana umzimba usebenzisa bewuqede amafutha ongawathola ukwenza amandla. 

Kufanele ube nedayethi begodu kufanele udle ukudla okwaneleko ukuhlangabezana neendingo. 










Idayethi enganapilo ikwenza ungabinapilo 

Iimbonelo zedayethi enganapilo ngilezi:  
* Ukungadli imihlobo ehlukeneko yokudla ngamalanga
* Ukweqisa ukudla namkha ukudla kanye ngelanga
* Ukudla ukudla okunengi ukudlula umzimba ofuna ngayo
* Ukudla ukudla okusefiweko esikhundleni sokudla okutjha kwemvelo

Abantu abanone khulu 
Kunabantu abanengi abanone khulu kilamalanga kunangesikhathi esidlulileko ngombana abantu batjhugulula indlela yabo yokudla nokuphila. Isibonelo: 
* Abantu abadla ukudla okunamafutha okufana namatjhipsi esikhundleni sephuthu ngesikhathi sokudla kwemini. (emakantinini wamanye amakampani abasebenzi bayakhetha phakathi kokudla kwamakhuwa nokuthenga ukudla kwesintu okufana nomratha, istampa, amadumde, njll).
* Abantu abavamise ukukhandzinga ukudla ngamafutha esikhundleni sokubilisa ngombana ukukhandzinga kumsinyana begodu kubulula.
* Abantu abavamise ukuthenga ukudla okunamafutha amanengi okufana nekukhu ekhandzingiweko, ipaloni namaphayi wenyama.
* Abantu abantu abadla ukudla kokuzilibazisa okunamandla amanengi okufana netjhokoledi namatjhipsi kanengi
* Abanye abantu basela khulu iinselo ezinotjwala nebhiya khulu
* Abantu abangasikinyi umzimba khulu kunangendlela abebajwayele ngayo
* Abanye abadla ukudla okunengi ngesinye nesinye isikahthi sokudla namkha iinlibazisi ezinengi phakathi kweenkhathi zokudla. 

Kungani kunganapilo ukunona khulu? 
Abantu abanona khulu banamfutha amanengi emzimbeni. Kunekghonakalo yokobana babe nemiraro yepilo kunabantu abangakanoni khulu. Imiraro eyandileko yepilo abantu abanone khulu abahlangabezana nayo ngile:

* Amalwelwe wehliziyo
* Istrowuku
* Igandelelo eliphezulu leengazi (i-hypertension)
* Ubulwelwe betjhukela 
* Amatje wenyongo
* Imiraro yomgogodlha namalunga avuvukeleko
* Imiraro yokusila 

Lemiraro yezepilo ingabanga bona abantu barholophale namkha bahlongakale lokha nabasesebatjha. Njengombana ubona, akusi kuhle ukunona khulu. 

IINYELELISO ZOKWEHLISA UKUNONA 
Indlela engcono yokwehlisa ukunona kusikinya umzimba nokudla idayethi enepilo.
* Yidla ukudla okunefayibha engasileko eyenza indeni isebenze kuhle okufana noburotho, i-oats, iimbhontjisi, iinthelo nemirorho. Lokhu kuzakurhelebha ukuqeda indlala.
* Yidla ukudlana okuncani kathathu ngelanga. Thoma loke ilanga ngesidlo sekuseni. Nawubhalelwa kukudla ngesikhathi esithileko uzakulamba begodu uzakufuna ukudla khulu ngemva kwesikhathi. 
* Abantu abancani ngemizimba behlisa ukunona nayikuthi badla kancani
* Yidla buthaka begodu uhlafunyisise kuhle
* Yidla ukudla okuncani ngesikhathi sinye begodu ulise nawusuthiko
* Nawusela amanzi amanengi phakathi nesikhathi sokudla uzazizwa ungakalambi khulu
* Ukusela utjwala kwenza unone. Ungabuseli.
* Sikinya umzimba khudlwana!

Lokhu ngokhunye kokudla okunikela amandla khulu okufanele ukusele / ukudle kancani. Khona ngilokhu:
* Itjhukela: itjhukela enengi ekofini netiyeni, emratheni, emaswidini, eenselweni ezipholileko, i-ice cream, ijemu, elujwini, emakhekheni  nama-pudding kufanele uyibalekele. 
* Ukudla okusiliweko: yidla ukudla okumbalwa okusiliweko kilokho okudla ngamalanga okufana noburotho obumhlophe, irayisi emhlophe, iflowuru emhlophe, iinyama ezisetjenziweko nezingemabhlegeni ezifana nepaloni. Lokhu kudla kunamandla amanengi  begodu kunezakhamzimba ezimbalwa nefayibha yendeni. 
* Amafutha: amafutha anamandla amanengi begodu kufanele adliwe kancani. Isibonelo lokhukudla yibhodera, i-lard, itjhizi ezele ikhrimu, i-oli, inyama enamafutha, amatjhipsi wamazambana, amasoseji. Sebenzisa amancani amafutha wemirorho nawunawo,  nawuphekako ukudla begodu ungakhandzingi ukudla. Sika amafutha enyameni bewukhuphe isikhumba sekukhu ngaphambi kukupheka (inengi lamafutha lingaphasi kwesikhuma). Sebenzisa ibisi elinamafutha kunalelo elinekhrimu.  
* Iinselo zotjwala nebhiya: Hlala kue notjwala nawungakghona. Nawubhalelwako, ziqintele ukusela kwakho utjwala nebhiya.   













Ungasirhelebha na Dudu?
 
Dudu wami 
Nginomraro ngobudisi bami. Nginone khulu begodu udorhodera ungitjele bona ngehlise ubudisi. 

Umngani ungiyelelise bona ukusela amanzi afuthumeleko anejusi yelamune ngamalanga ekuseni, kuzakurhelebha ngehlise ubudisi. Ngiyakwenza lokhu kodwana umehluko awukho.  

Henry 

Henry wami 
Indlela yinye yokwehlisa ubudisi kukudla kancani, khulu khulu ukudla okunikela amandla, ukusikinya umzimba nokubalekela ukudla okunikela amandla khulu njengetjhukela, ukudla okusiliweko, utjwala, ama-oli namafutha. 
Khumbula ibanga elenza bona ugcine sele unone kangaka kukobana udla khulu ukudlual indlela okufanele ngayo, khulu khulu ukudla okunamandla khulu. Irhalasi lamanzi anejusi yelamune, kuphela, angeze kwakurhelebha. Eqinisweni akunapilisi namkha injektjhini, okutjhatjhwako namkha ikarisomraro engaqeda amafutha emzimbeni. 

Henry, into engcono kukobana udle idayethi enepilo. Balekela ukudla okunikela amandla khulu, yidla iinthelo ezinengi nemirorho, ungadli phakathi kwesikahthi sokudla begodu sikinya umzimba. Ungakwehlisa ubudisi ngalendlela. 






Dudu  


Ungasirhelebha Dudu? 

Dudu wami 

Ngaya kudorhodera ngelinye ilanga. Wathi nginegandeleo elikhulu leengazi. Wangitjela bona igandelelo lami leengazi lizakwehla nangingehlisa ubudisi.

Ngidle kuphi ukudla okungehlisa igandelelo leengazi zami?

Otshwenyekileko 
 

Wena otshwenyekileko 

Igandelelo eliphezulu leengazi njengobulwelwe behliziyo nobulwelwe betjhukela obubangwa mimikghwa yepilo, zivamise ukubangwa: 
* Kukuba nomzimba onone khulu ngesibanga sokudla ukudla okunikela amandla khulu ukudlual ukufuna komzimbakho
* Ukudla idayethi enganapilo
*  Ukungasikinyi umzimba

Kuzakufanela bona udle kancani, khulu khulu ukudla okunikela amandla. Qinisekisa bona udla idayethi enepilo. Ngamanye amagama kufanele udle ukudla okunikela izakhamzimba okufana neembhontjisi nefesi nalokho okunothe ngemvikelimzima okufana nemirorho neethelo. Yidla ukudla okuncani. 

Balekela ukudla okunikela amandla khulu okufana netjhukela, okusiliweko, amafutha ne-oli-, ibhiya notjwala. 
Lokha nawudlako khumbula: 
* ukususa isikhumba sekukhu
* ukusika amafutha enyameni ebomvu
* ukudla ifesi enengi nenyama encani
*  yenza isiqiniseko sokobana usebenzisa itswayi elicani ekudleni ngombana itswayi elinengi alikakulungeli. Kuqakathekile godu ukusikinya umzimba ngakho thola iindlela zokusikinya umzimba. Khamba elangeni elinye lesibili isikhathi esingasiquntu se-awara. 

Dudu  





















Imisebenzi yabantu abatjha 
1. Zombeleza ukudla okusithandathu okunikela amandla kilesisithombe



2. Ngikuphi:  
ukudla okunezakhamzimba (ama-phrotheyini)? 
ukudla okuneemvikelamzimba (ama-vithamini namaminerali)?



3. Zombeleza ukudla okunefayibha eyenze indeni isebenze kuhle.



4. Ukuhlola idayethi
* Qala bona lomma udlani. Khuyini okungakalungi ngedayethi yakhe?
* Gwala isithombe sokudla okunepilo lomma angakudla okungamrhelebha ukwehlisa ubudisi?
* Hlanganani nabangani. Tlamani izidlo ezinepilo. Yabelanani imiqondo. 










ILWAZI ELINGEZELELWEKO NGEDAYETHI ENEPILO

IIMVANDE ZOKUDLA

Iinthelo nemirorho lihlangothi eliqakathekileko ledayethi, ngakho kungani singatjali yethu? Umbhejana womgodi namkha isivande esilinagna nomnyango silula khulu ukusenza. Landela lamagadango kilelikhasi begodu linga ukutjala kwakho ukudla. Nawunemiraro bawa isikolo sangekhenu skurhelebhe. 

1. Buthelela isila efana namakelo wemirorho, amakelo, imirhorhotjhi, iimbhali ezifileko nekhula, utjani behlathini, amakari kanye nezinye iinsalela zeentjalo, amaqephe wamaqanda, amathambo nomanyoro wesibayeni.

      Ungasebenzisi iinsalela zenyama, iplastiki, amarhalasi namkha umlotha 
      walahle. 

2. Merega umbhede olingana nomnyango. Ungawulinganisa ngespete, umbhede kufanele ube bubanzi obulingana nespete sinye, kanye neempete ezimbili ubude. 

3. Yemba umbhede utjhinge kangangamasenthimitha amatjhumi amane nahlanu (ukutjhinga okufika edolweni). Bekela ngeqadi ihlabathi enzima yangaphezulu ihlukane neyangaphasi.

4. Zalisa hafu umbhede ngesila oyibutheleleko. Kufanele yoke ibe ziintokana ezincani ngapahmbi kokuyisebenzisa. 

5. Thambisa isila. Isila ethambileko iphuka ibe kukudla kwehlabathi msinyana kunesila eyomileko. 
6. Yembesa isila emanzi msinya ngehlabathi yangaphasi emasenthimitha ali-15 kulandele ihlabathi yangaphezulu.  Ihlabathi engehla kufanele ibe feyini ingabi namatje namkha amagade. Umgodi nasele uzalisiwe kufanele ube masenthimitha ali-15 ukuphakama ukusuka phasi.

7. Manje ungatjala iintanga zakho esivandeni ngamarhemo embhedeni.

8. Tjala iintanga ngokuyelela. Kufanele zingatjhidelani khulu. Zivale ngehlabathi encvani eyomileko bewugandelele ihlabathi phasi. 

9. Kokugcina yembesa umbhede ngelarha elimasenthimitha ali-15 wotjani obomileko namkha iinhlanga.

10. Thelelela isivande sakho ngamalanga amalanga alitjhumi wokuthoma.

11. Tsomula iintjalo nasele zimasenthimitha ali-10 ubukhulu.

12. Yenza isiqiniseko bona kunotjani obomileko obaneleko, amakari omileko namkha iinhlanga ezembese ihlabathi yangehla. 

         Yembesa butjha kanye ngenyanga. 

13.  Ukutjala imirorho kusebenzisa ukudla okusehlabathini ngemgodini ngakho uzakungezelela ivundela esivandeni sakho ngaphambi kokbana utjale imbewu yakho etja ehlabathini leyo.   


 



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