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Iirharnate zithathwa njengesinye seziqhamo ezinesondlo. Ukuba kunokwenzeka ukhulelwe, ngokuqinisekileyo uya kufuna ukuzinika okona kutya kunempilo kwaye kunesondlo okunokwenzeka. Endaweni yokukholelwa ukuba abanye bathini ngento yokutya kunye nento ongayityiyo, kuya kufuneka ukhethe ukuba wenze uphando oluncinci kwaye uzilungiselele itshathi yokutya esempilweni.
Usenokudibana nezimvo ezixubeneyo malunga nokutya iirharnate ngexesha lokukhulelwa. Elowo uya kuba neengcamango zakhe zokuthethelela oko bakukholelwayo nabakulandelayo. Nangona kunjalo, kunyanzelekile ukuba ufunde kwiinyani zokutya iirharnati xa ulindele.
Ukutya okunesondlo ngePomegranati
Ukuba ukhulelwe kwaye ujonge ekunikezeleni elona qondo liphezulu lesondlo, ngokuqinisekileyo ubuya kuqaphela ukusetyenziswa kweerharnati. Uninzi luyayithanda iirharnati ngenxa yencasa yayo emnandi kwaye njengoko iye yajika yaba yenye yeendlela ezisempilweni kokutya okulula okuneekhalori ngenxa yeentlungu zakho zokulamba.
Oogqirha abakaze bacebise ngokuchasene nokutya iirharnati, ngaphandle kokuba unengxaki ethile yezempilo enje ngokuchasene nayo. Ngaphandle koko akukho sizathu sibalulekileyo sokuba kutheni umntu okhulelweyo engafanele ayitye ipomegranati, ngakumbi xa ucinga ukuba inokunika njani wena nosana lwakho olungekazalwa izondlo.
Ukuba ukhulelwe kwaye unqwenela into eswiti, ke kukude ukuba ubambe ipomegranati, okanye unokukhetha ukuba nejirharnate, ngale ndlela uya kuqinisekisa ukuba uhlala unamanzi kakuhle.
Isidingo sondlo ngexesha lokukhulelwa
Kuye kwachazwa ukuba umfazi okhulelweyo ufuna malunga neekhalori ezingama-300 ezongezelelweyo imihla ngemihla, ngakumbi kwisibini nakwisithathu sesithathu. Wena, xa ukhulelwe, ufuna izondlo ezininzi. Ke, kungcono ukudibanisa ikhalori kunye nokutya okunesondlo ngokusetyenziswa kweerharnate, ezinganeli nje ukuba mnandi kodwa zikwabonelela ngezibonelelo ezaneleyo zempilo ngexesha lokukhulelwa.
Uxhamla njani ngokutya iirharnate ngexesha lokukhulelwa?
Funda ukuze wazi ezinye zezibonelelo zerharnate ngexesha lokukhulelwa.
• Iingxaki ezinxulumene nesisu zixhaphakile ngexesha lokukhulelwa. Ngokukodwa ngexesha lekota yokugqibela yokukhulelwa, kunokwenzeka ukuba ubandezeleke kwizigcawu ezimbalwa zokuqhinwa. Ukubandakanya ukutya okunefayibha ekutyeni kwakho yeyona ndlela yokusombulula iingxaki ezinjalo. Iirharnati ngumthombo otyebileyo wefayibha kwaye ubuncinci ikomityi yekomityi yembewu yeerharnate iyakuqinisekisa ukuba ukuhamba kwamathumbu kulawulwa kakuhle, kukukhulula kwiingxaki ezinxulumene nokuqunjelwa.
• Abafazi abaliqela abakhulelweyo bafunyanwe benesifo sokuphelelwa yigazi. Ukuba unengxaki yokuphazamiseka kwegazi xa ukhulelwe, kunye nezongezo zentsimbi ezicetyiswa ngugqirha, kuya kufuneka ukonyuse nokutya ukutya okune-iron, okuya kukunceda amanqanaba e-hemoglobin yakho anyukele kwesiqhelo. Ukusilela kwentsimbi ngexesha lokukhulelwa kunokukhokelela kwimicimbi eliqela enjengokusebenza ngaphambi kwexesha kunye nokuzalwa komntwana ngesisindo sokuzalwa esisezantsi. Ukutya iirharnati kunokuqinisekisa ukuba ugcina ukutya okufunwa yintsimbi yonke imihla ngokutya kwakho.
• Ukufunxwa kwesinyithi kufuna ivithamin C emzimbeni wakho. Iirharnati zingumthombo otyebileyo wevithamini C kwaye ukuba unezixa ezifanelekileyo kuya kuqinisekisa ukuba umzimba wakho uyakwazi ukufunxa isinyithi kwizongezo nakwimithombo yokutya ene-iron ngendlela elungileyo.
Iingozi ezinxulunyaniswa nokusetyenziswa kweerharnate ngexesha lokukhulelwa
Ngoku xa sisazi izibonelelo zempilo zokubandakanya iirharnate kukutya okukhulelweyo, masiqwalasele eminye yemingcipheko enxulumene nokutya kwesi siqhamo.
• Ukusebenza kwangoko ngenxa yesishunqulelo kunokubangelwa kukufunxwa kwerharnati, ke kuthintele ukuyitya.
• Iirharnati ukuba zityiwe zikwimo yejusi kufuneka zibe nemilinganiselo encinci, njengoko ineekhalori ezininzi.
• Ukuba ukulo naliphi na iyeza, ngaphandle kwezongezelelo eziqhelekileyo ezifana ne-iron kunye ne-calcium, ngexa lokukhulelwa, kuya kuba kuhle ukuba ujonge kugqirha ukuba usenokuqhubeka nokutya iirharnati okanye hayi. Ngokufanelekileyo, iirharnate kufuneka zithintelwe ukuba ngaba unamayeza anje ngegazi okanye amayeza oxinzelelo lwegazi.
Iirharnati Ziyasebenza kwiimfuno zesondlo ngexesha lokukhulelwa
Xa ukhulelwe, umzimba wakho ufuna izakhamzimba ezininzi ezifana necalcium, ivithamin D, isinyithi, iprotein kunye nefolate. Isiqingatha sendebe yeerharnate inokukunika iikhalori ezingama-72 kunye neemiligram ezili-9 kwii-milligram ezili-1000 zekhalsiyam ezifunwa ngumzimba wakho yonke imihla.
Eli nani lepomegranate liyakukubonelela nge-0.26 milligram kwi-27 milligram yemfuno yentsimbi yemihla ngemihla, ii-micrograms ezingama-33 zokuphuma kwii-micrograms ezingama-800 ezifunekayo ngosuku kunye ne-1.45 yeegramu ezingama-71 zemfuno yemihla ngemihla yeprotheni.
Isiqingatha sendebe yepomegranate ikwanika umzimba wakho iivithamini C eziyi-8.9, ukuze umzimba wakho ukwazi ukufunxa isinyithi ngokutya nangezongezo.
Ukutya iirharnati kwifom yeziqhamo okanye njengejusi ngokuqinisekileyo kunokukunceda ngeendlela ezininzi, ngakumbi ukuba ukhulelwe. Nangona kunjalo, ukuba unayo nayiphi na inkxalabo, jonga kugqirha kwaye ukuba unikwe oobhontsi ngugqirha, ke qhubeka uzonwabise ngesi siqhamo simnandi kangangoko ufuna.
