Ngexesha elibalulekileyo lokuthintela kunye nokulawula, indlela yokuphumelela? I-10 eyona nto inegunya lokutya kunye neengcebiso zengcali yezondlo, inzululwazi iphucula ukunganyangeki!
I-coronavirus entsha iyagquba kwaye ichaphazela iintliziyo zabantu abayi-1.4 yebhiliyoni kwilizwe lase China. Xa ujongene nobhubhane, ukhuseleko lwasekhaya lwemihla ngemihla lubaluleke kakhulu. Kwelinye icala, ukhuseleko kunye nokubulala iintsholongwane kufuneka kwenziwe; kwelinye icala, umlo ochasene nentsholongwane kufuneka wongeze ukhuseleko lomntu. Indlela yokuphucula i-immunity ngokutya? Isebe leZondlo zabazali kunye ne-Enteral yoMbutho wezoNyango waseTshayina unika "IiNgcebiso zeNgcali malunga nokutya kunye neSondlo soThintelo kunye noNyango lweNtsholongwane eNtsha ye-Coronavirus", eya kuchazwa yiNzululwazi yeNzululwazi yokuPhelisa iPlatform yoMbutho waseTshayina weSayensi kunye neTekhnoloji.
Ingcebiso 1: Yitya ukutya okuneprotheyini eninzi imihla ngemihla, kubandakanywa intlanzi, inyama, amaqanda, ubisi, iimbotyi kunye namandongomane, kwaye ukwandise inani lemihla ngemihla; musani ukuwadla amarhamncwa.
Ingcaciso: Akusayi kubakho nyama encinci kuNyaka oMtsha, kodwa ungawahoyi ubisi, iimbotyi kunye namandongomane. Nangona ikwimithombo efanayo yeprotheyini ekumgangatho ophezulu, iintlobo kunye nezixa zee-amino acids ezibalulekileyo eziqulathwe kolu didi lokutya zahluke kakhulu. Ukutya kweeprotheyini kuninzi kunesiqhelo, kuba ufuna "amajoni" amaninzi kumgca wakho wokukhusela umzimba. Ngeengcebiso zeengcali, abahlobo baya kuvulelwa ukutya.
Ukongezelela, ndicebisa abahlobo abathanda ukutya izilwanyana zasendle ukuba bayeke ukuxhalaba, emva koko, abaphezulu kwisondlo, kwaye kukho umngcipheko wokugula.
Ingcebiso yesi-2: Yitya imifuno kunye neziqhamo ezitsha yonke imihla, kwaye wandise inani ngokwesiqhelo.
Utoliko: Iivithamini ezityebileyo kunye neekhemikhali ze-phytochemicals kwimifuno kunye neziqhamo zibaluleke kakhulu kumzimba, ngakumbi intsapho ye-vitamin B kunye ne-vitamin C. "Izikhokelo zokutya kubahlali baseTshayina" (2016) bancoma ukutya i-300 ~ 500g yemifuno ngosuku, kunye ne-200 ~ 350g yeziqhamo ezitsha. Ukuba udla ngokutya ngaphantsi kwesixa esicetyiswayo semifuno kunye neziqhamo, kufuneka utye kangangoko kunokwenzeka ngeli xesha. Ukongezelela, kucetyiswa ukuba iziqhamo kufuneka zidliwe kwiindidi ezahlukeneyo. Musa ukuxakekiswa luhlobo oluthile lwesiqhamo kwaye ulahle lonke "ihlathi".
Ingcebiso 3: Sela amanzi amaninzi, ungabi ngaphantsi kwe-1500ml ngosuku.
Ingcaciso: Ukusela nokusela akukaze kube yingxaki ngexesha loNyaka oMtsha, kodwa kunzima xa kuziwa kumanzi okusela. Nokuba isisu sakho sigcwele imini yonke, kufuneka uqinisekise ukuba usela amanzi aneleyo. Akuyomfuneko ukuba ibe kakhulu. Ukusela iiglasi ezi-5 zamanzi ngosuku kwiglasi eqhelekileyo yanele.
Ingcebiso yesi-4: Iintlobo zokutya, imithombo kunye nemibala ityebile kwaye iyahluka, kwaye akukho ngaphantsi kwe-20 yeentlobo zokutya ngosuku; musa ukuba ne-eclipse, inyama yomdlalo kunye nemifuno.
Ingcaciso: Akunzima ukutya iintlobo ezingama-20 zokutya yonke imihla, ngakumbi ngexesha loNyaka oMtsha waseTshayina. Into ephambili kukuba ube nemibala ecebileyo, kwaye emva koko wenze ingxabano malunga nemifuno. I-orenji ebomvu, etyheli, eluhlaza, eluhlaza okwesibhakabhaka kunye nemfusa, kunye nemifuno enemibala esixhenxe kufuneka ityiwe yonke. Ngandlela ithile, umbala wezithako unxulumene nexabiso lezondlo.
Isincomo sesi-5: Qinisekisa ukutya okwaneleyo, ukwandisa inani ngesiseko sokutya okuqhelekileyo, ungadli nje ngokwaneleyo, kodwa utye kakuhle.
Ingcaciso: Ukutya ngokwanelisayo kunye nokutya kakuhle zimiba emibini. Nokuba isithako esinye sityiwa kangakanani na, sinokuthiwa sizele. Ubukhulu becala, inokugqalwa njengenkxaso. Ukungondleki kakuhle okanye ukugqithisa kakhulu kuseza kwenzeka. Ukutya kakuhle kugxininisa “iinkozo ezintlanu zokondla, iziqhamo ezintlanu zoncedo, izilwanyana ezihlanu eziluncedo, kunye nemifuno emihlanu yokongeza”. Izithako zizityebi kwaye isondlo sinokulinganisela. Kungale ndlela kuphela “anokuthi azalise amandla abhityileyo aze ondle amandla abalulekileyo.”
Isincomo sesi-6: Kwizigulane ezinokutya okungonelanga, abantu abadala, kunye nezifo ezingapheliyo ezichithwayo, kucetyiswa ukuba kwandiswe isondlo sokungena kwintengiso (ukutya okukhethekileyo kwezonyango), kwaye ungeze akukho ngaphantsi kwe-500 kcal ngosuku.
Ingcaciso: Iqhelekile into yokuba abantu abadala bangabi namdla wokutya, batyeketyeke, bangabikho sempilweni, ngakumbi abo bagula zizifo zesisu kunye nezingapheliyo. Isimo sesondlo siyaxhalabisa, kwaye ingozi yendalo yosulelo iphindwe kabini. Kule meko, kuseluncedo ukuthatha ngokufanelekileyo izongezo zesondlo ukulinganisela isondlo.
Ingcebiso yesi-7: Ungatyi okanye unciphise umzimba ngexesha lobhubhani we-COVID-19.
Utoliko: "Yonke iMini yoNyaka oMtsha" ibuhlungu kumntu wonke, kodwa ukutya akuyimfuneko, ngakumbi ngeli xesha. Ukutya okunokulinganisela kuphela kunokuqinisekisa ukubonelelwa okwaneleyo kwamandla kunye nezondlo, ngoko kufuneka uhluthe kwaye utye kakuhle.
Ingcebiso 8: Umsebenzi oqhelekileyo kunye nokuphumla kunye nokulala ngokwaneleyo. Qinisekisa ukuba ixesha lokulala alikho ngaphantsi kweeyure ezisi-7 ngosuku.
Ingcaciso: Ukutyelela izalamane kunye nabahlobo ngexesha loNyaka oMtsha, ukudlala amakhadi kunye nokuncokola, akunakuphepheka ukuhlala kude kube sebusuku. Ulonwabo lubaluleke kakhulu, ukulala kubaluleke kakhulu. Kuphela kukuphumla ngokwaneleyo apho amandla omzimba anokubuyiselwa. Emva konyaka oxakekileyo, ukulala ngokufanelekileyo kuyilungele impilo yomzimba nengqondo.
Ingcebiso 9: Yenza umthambo wobuqu, kunye nexesha elongezelelekileyo elingekho ngaphantsi kweyure enye ngosuku, kwaye ungathathi nxaxheba kwimidlalo yeqela.
Ingcaciso: "Ge You lala phantsi" ikhululekile kakhulu kodwa ayinqweneleki. Kuwulungele umzimba logama nje ungakhethi “ukuhlanganisana” kwiindawo ezixineneyo. Ukuba kunzima ukuphuma, yenza izinto ezithile ekhaya. Kuthiwa ukwenza umsebenzi wasekhaya kukwajongwa njengomsebenzi womzimba. Unokusebenzisa ubungcwele bakho, kutheni ungayenzi?
Isincomo se-10: Ngexesha lobhubhani we-coronary pneumonia entsha, kuyacetyiswa ukuba uncedise ukutya okunempilo okufana neevithamini ezihlanganisiweyo, iiminerali kunye ne-oyile yentlanzi elwandle kwixabiso elifanelekileyo.
Ukutolikwa: Ngokukodwa kubantu abaneminyaka ephakathi kunye nabakhulileyo abangaphezu kweminyaka engama-40, ukongezwa okulinganiselweyo kusebenza ekuphuculeni ukusilela kwezondlo kunye nokunyusa izinga lokuzikhusela. Nangona kunjalo, qaphela ukuba iivithamini kunye nokutya okunempilo akunakuyithintela i-coronavirus entsha. Izongezo kufuneka zibephakathi kwaye zingathembeli kakhulu kuzo.
Ixesha lokuposa: Jul-16-2021