Izinto Ezingu-7 Ongazenza Ukuze Ukudla Okudlayo Kungakugulisi

• Yindaba kuqakathekile ukunanzelela okudlayo?

• Izinto ezine ongazenza ukuze ugcine ukudla kwakho kusesimeni esihle

• Izinto ezintathu okumele uzinanzelele nxa ukhetha ozakudla

• Imibono engaqondanga

Yindaba kuqakathekile ukunanzelela okudlayo?

Ukunanzelela ukudla esikudlayo ngokunye okungasinceda ukuthi sibe lempilakahle. Nxa ungagcina ukudla kwakho kusesimeni esihle njalo udle ukudla okwakha umzimba, uzanciphisa amathuba okubanjwa yimikhuhlane. Kodwa nxa ungayekela ukunanzelela uzacina usugula njengoba nje ukuthela amafutha angcolileyo emoteni kungenza icine isifa. Ukuphongudla loba yini lakho kungakuphambanisa ngokuya kwesikhathi.—KwabaseGalathiya 6:7.

Inhlanganiso ye-World Health Organization (WHO) iveza ukuthi elizweni ngalinye kulabantu abaswela ukudla okwakha umzimba ikanti abanye badla ukudla okungakhiyo okwenza babe lemizimba emikhulu. Ukuhlala usidla ukudla okungakhiyo kungabangela umkhuhlane wenhliziyo, ukutshaywa yi-stroke, umkhuhlane wetshukela kanye lemvukuzane. Ukuchwayisisa okwenziweyo kuveza ukuthi ngo-2017 kwafa abantu abangaba ngu-11 miliyoni ngenxa yokudla ukudla okungakhi umzimba. I-WHO iphinda ithi abantu abadlula inkulungwane bayafa ilanga ngalinye ngenxa yokudla ukudla okungahlanzekanga ikanti abanye abanengi kakhulu basala begula.

IBhayibhili lisifundisa ukuthi uNkulunkulu ‘ungumthombo wokuphila,’ yikho akumelanga siyithathe lula indaba le. (IHubo 36:9) Singatshengisa ukuthi siyasiqakathekisa isipho sokuphila ngokuba lendaba lempilakahle yethu leyezimuli zethu. Ake sixoxe ngokuthi singakwenza njani lokhu.

Izinto ezine ongazenza ukuze ugcine ukudla kwakho kusesimeni esihle

1. Lungisa ukudla ngendlela ehlanzekileyo.

Ngenxa yani? Nxa unganatha amanzi kumbe udle ukudla okulamagciwane ayingozi ungacina usugula.a

Okutshiwo ngabezempilakahle:

• Qala ugeze izandla ngesepa lamanzi ungakalungisi ukudla.b Geza okwemizuzwana edlula 20 futhi ube leqiniso lokuthi ugeza phakathi laphakathi kweminwe, phakathi kwenzipho langemva kwezandla. Zihlambulule ubusuzithawula zome.

• Gezisa i-board ozayisebenzisa lazo zonke izinto ezizathintana lokudla usebenzisa isepa lamanzi. Kumele ube le-board yokusikelela ukudla okuzaphekwa leyinye ozasikelela kuyo ukudla okungasoze kuphekwe.

• Gezisa zonke izithelo, lemibhida kanye lezilimo ezitshiyeneyo ngamanzi alomuthi wokubulala amagciwane ikakhulu nxa uhlala endaweni lapho okulezilimo ezithelelwa ngamanzi asuka ezititshini zengcekeza.

2. Ungahlanganisi ukudla okungaphekwanga lokuphekiweyo.

Ngenxa yani? Amagciwane asekudleni okungaphekwanga okunjengenyama angangena kokunye ukudla.

Okutshiwo ngabezempilakahle:

• Ungahlanganisi ukudla okungaphekwanga—ikakhulu inyama—lokudla okungasoze kuphekwe nxa ukuthenga loba usukugcina ngekhaya.

• Gezisa i-board osikele kuyo inyama engaphekwanga, ugezise lengqamu njalo ugeze lezandla okuzwayo ungakasiki loba yikuphi okunye ukudla.

3. Woba leqiniso lokuthi ukudla okuphekwayo kuphekwe kwavuthwa.

Ngenxa yani? Ukudla kumele kuphekwe kuze kuvuthwe okokuthi amagciwane ayingozi ayafa ngenxa yokutshisa kwalokho kudla.

Okutshiwo ngabezempilakahle:

• Pheka ukudla kuvuthwe sibili. Ukudla okuphekwayo okugoqela lenyama eqatha, kumele kuphekwe kuze kutshise okufika ku-70 degrees Celsius.

• Inyama elomsobho kumele ixhwathe ize ivuthwe.

• Ukudla okuke kwaphekwa kumele kuqale kukhudunyezwe, kutshise kuze kuphume intuthu kungakadliwa.

4. Gcina ukudla endaweni engasoze ibangele ukuthi konakale masinya.

Ngenxa yani? Amagciwane ayangezeleleka nxa ukudla kungagcinwa endaweni engama-degrees angu-5 kusiya ku-60 okwemizuzu engu-20 kuphela. Kanti njalo nxa inyama ingafakwanga endaweni eqanda okwaneleyo, amanye amagciwane ayaqhubeka ekhipha itshefu engapheliyo ungaze uyipheke njani.

Okutshiwo ngabezempilakahle:

• Gcina ukudla kutshisa loba kuqanda ukuze amagciwane angaqhubeki esanda.

• Ungatshiyi ukudla kuhlezi nje phezu kwetafula okwamahora adlula amabili loba okwedlula ihora elilodwa nxa ilanga litshisa kakhulu.

• Gcina ukudla okuphekiweyo kutshisa kuze kudliwe.

Izinto ezintathu okumele uzinanzelele nxa ukhetha ozakudla

1. Dlana izithelo lezilimo ezitshiyeneyo nsuku zonke.

lzilimo lezithelo kulama-vitamins lama-minerals kanye lokunye okuqakathekileyo okudingakalayo emzimbeni. I-WHO ithi umuntu kumele adle izithelo lezilimo ezingamagremu adlula 400 ngelanga. Kodwa lokhu akugoqeli izilimo ezinjengamagwili lembambayila.

2. Ungadli ukudla okulamafutha amanengi.

I-WHO ithi kumele sizame ukubalekela ukudla okuphekwe ngamafutha amanengi, loba okusemagabheni ngoba okunengi kwakhona kulamafutha amanengi. Nxa kuvuma, pheka ngamafutha anganqumiyo ngoba amafutha la angcono kulanqumayo.

3. Ungadli ukudla okulesawudo elinengi kumbe okuletshukela elinengi.

I-WHO ithi umuntu omdala akumelanga adle isawudo eledlula isipunu esincane ngelanga futhi akumelanga adlulise izipunu ezincane ezingu-12 zetshukela.c Ukudla okunengi okusemagabheni kanye lokunye okunathwayo kuletshukela elinengi. Ngokwesibonelo, imbodlela eyi-355ml yedrinki iletshukela engaba yizipunu ezincane ezingu-10. Lanxa idrinki ingenza ukuthi umuntu azizwe elamandla ngemva kokuyinatha, iqiniso yikuthi kayiwuncedi kangako umzimba.

IBhayibhili lithi: “Umuntu olengqondo uthi ebona ingozi acatshe, kodwa isithutha siyaphikelela singena enkathazweni.” (IZaga 22:3) Ukunanzelela ukudla okudlayo kutshengisa ukuthi uyambonga uNkulunkulu ngokukunika ukuphila lempilakahle.

Imibono engaqondanga

Okungaqondanga: “Ngaqalisa kudala ukudla ukudla okungakhi umzimba, ngakho akusancedi ukuntshintsha khathesi.”

Okuqondileyo: Abachwayisisayo bathole ukuthi nxa ungaqalisa khathesi ukudla izinto ezakhayo uzanciphisa amathuba okubanjwa yimikhuhlane kumbe ukufa masinyane.