Yini okufanele udle lapho ingcindezi iphansi

-Delile

• Okufanele ukwenze ukuthuthukisa ukwehla kwengcindezi
• Uhlu lokudla komfutho wegazi ophansi
• Uzoya nini kudokotela

Labo abanengcindezi yegazi ephansi kufanele badle ukudla okujwayelekile, okunempilo futhi okulinganiselayo, ngoba ukwanda kwesilinganiso sikasawoti osetshenzisiwe akunyusi ingcindezi, kepha labo abanezimpawu zengcindezi yegazi ephansi njengokuzela, ukukhathala noma isiyezi njalo ngenxa umfutho wegazi ophansi, ongakwenza ukuzama:

1. Yidla isikwele se ushokoledi we-semisweet ngemuva kokudla kwasemini, ngoba ine-theobromine, okuyisithako esithuthukisa izinga lokushaya kwenhliziyo futhi ilwe nomfutho wegazi ophansi;
2. Njalo yiba ne- usawoti namanzi aqhekezayo, i-skimmed milk powder noma iqanda elibilisiwe, elingadliwa njenge-snack, isibonelo;
3. Phuza itiye eliluhlaza, itiye lomlingani noma itiye elimnyama usuku lonke, ngoba iqukethe i-theine, into esiza ukugcina ingcindezi ilawulwa;
4. Yiba nengilazi ye ijusi yewolintshi uma ingcindezi yehla kungazelelwe.

Ngaphezu kwalokho, kubalulekile ukuthi njalo ube nesidlo sasekuseni, okufanele sifake ijusi yemvelo yewolintshi nekhofi ukusiza ukukhuphula ingcindezi nokwenza ngcono izimpawu zomfutho wegazi ophansi, njengesizungu futhi, yize umuntu ngamunye esabela ngendlela ehlukile kulezi zinyathelo, imvamisa kuthuthukisa umuzwa wenhlalakahle.

Okufanele ukwenze ukuthuthukisa ukwehla kwengcindezi

Lapho umfutho ophansi wegazi wenzeka ngokuzumayo, emgwaqeni noma ekhaya, ngenxa yosuku olushisa kakhulu, ngokwesibonelo, into ebaluleke kakhulu ukubeka umuntu emihlane, imilenze yakhe iphakeme futhi, ngemuva kokuba esengcono, ujusi omncane wewolintshi wemvelo, isoda ene-caffeine noma ikhofi. Kodwa-ke, uma umuntu eqhubeka ezizwa ephela amandla, umuntu kufanele agweme ukunikeza noma yiluphi uhlobo lwesiphuzo noma ukudla, ngoba kubanga ukuminyana.

Ngokuvamile, ngemuva kwemizuzu emi-5 noma eyishumi izimpawu ziyathuthuka, kepha kubalulekile ukukala ingcindezi cishe imizuzu engama-30 ngemuva kokuzizwa ugula ukubheka ukuthi ingcindezi ikhuphukile futhi ingaphansi kwamanani amukelekile, okufanele okungenani abe ngu-90 mmHg x 60 mmHg, okuthi yize iphansi kunokujwayelekile, ayibangeli ukugula.

Thola okuningi mayelana nokuthi wenzeni lapho ingcindezi yehla ngokuzumayo.

Uhlu lokudla komfutho wegazi ophansi

Ukudla komfutho wegazi ophansi ikakhulukazi ukudla okuqukethe usawoti ekwakhekeni kwawo, njenge:

Umthamo kasawoti onconywa nsuku zonke cishe u-1500 mg futhi leli nani lifakwa kalula ngokudla osekuvele kunosawoti ekwakhekeni kwabo, ngakho-ke asikho isidingo sokwengeza usawoti ekudleni lapho kuphekwe.

Uzoya nini kudokotela

Ngokuvamile, umfutho wegazi ophansi awubangeli zimpawu noma zinkinga zempilo, ngakho-ke, akukho ukwelashwa okudingekayo. Kodwa-ke, kungakuhle ukuthi uye egumbini lezimo eziphuthumayo uma ukwehla kwengcindezi kungazelelwe noma izimpawu ezinjengezi:

• Ukuquleka okungathuthuki emizuzwini emi-5;
• Ukuba khona kobuhlungu obukhulu besifuba;
• Imfiva engaphezu kuka-38 ºC;
• Ukushaya kwenhliziyo okungajwayelekile;
• Ukuphefumula kanzima.

Kulezi zimo, ukuguqulwa kwengcindezi yegazi kungadalwa yizinkinga ezinkulu ezifana nokuhlaselwa yisifo senhliziyo noma isifo sohlangothi, ngokwesibonelo, yingakho kubalulekile ukuthi uye ngokushesha ekamelweni labezimo eziphuthumayo noma ushayele usizo lwezokwelapha ngokushayela u-192.