Ngabe ukufaka usawoti ngaphansi kolimi kulwa nengcindezi ephansi?

-Delile

• Okufanele ukwenze uma kunenkinga yengcindezi ephansi
• Amasu wokulawula ingcindezi ngokwemvelo

Ukubeka ingcosana kasawoti ngaphansi kolimi lapho umuntu enezimpawu zokuba nomfutho wegazi ophansi, onjengesiyezi, ikhanda nokuzwa ukuquleka, akunconyiwe ngoba lolu usawoti ungathatha amahora angaphezu kwayi-4 ukukhuphula umfutho wegazi kancane, ungabi nomphumela osheshayo ngaphansi kwengcindezi.

Okokuqala, usawoti uzogcina uketshezi lomzimba futhi kulapho-ke lapho lona usawoti ofanayo uzokwandisa umthamo wegazi, ulwe nomfutho ophansi, futhi le nqubo yonke ingathatha izinsuku ezi-2 ukwenzeka.

Yize ukuphuza usawoti kusiza ukulawula umfutho wegazi ophansi, akudingekile ukuthi umuntu onomfutho wegazi ophansi anyuse inani likasawoti ekudleni kwabo ngoba inani likasawoti ofakwa eBrazil cishe ngama-gramu ayi-12 ngosuku, ngaphezu kokuphindwe kabili lokho kunconywe yiNhlangano Yezempilo Yomhlaba, okuyi-5 g kuphela nsuku zonke.

Okufanele ukwenze uma kunenkinga yengcindezi ephansi

Okunconyelwa ukwenziwa lapho lowo muntu enengcindezi yegazi ephansi futhi ezwa ukuthi uzofikelwa ukuquleka ukumbeka phansi ashiye imilenze yakhe iphakeme ukwedlula wonke umzimba wakhe. Ngakho-ke, igazi lizogeleza ngokushesha liye enhliziyweni nasebuchosheni futhi i-malaise izonyamalala ngokuphazima kweso.

Ukuthatha ingilazi e-1 yejusi lewolintshi ngokushesha nje lapho ilungiswa bese udla umshini wokuqhekeza noma ukuphuza ikhofi noma itiye elimnyama nakho kuyisu elihle lokwenza umuntu azizwe engcono ngoba i-caffeine kanye nokukhuthaza ukugaya kuzokhulisa ukujikeleza kwegazi, kukhuphule izinga lokushaya kwenhliziyo ukuhlaselwa kanye nengcindezi.

Amasu wokulawula ingcindezi ngokwemvelo

Ucwaningo lukhombisa ukuthi ngisho nabantu abanengcindezi yegazi ephansi bangase bahlushwe umfutho wegazi ophezulu ngokuzayo, ngoba bathambekele ekudleni ukudla okuningi okunosawoti kanye ne-sodium ezimpilweni zabo zansuku zonke. Ngakho-ke, kunconywa ukuthi umuntu onomfutho wegazi ophansi adle kuphela amagremu ama-5 kasawoti kanye ne-sodium ekhonjiswe yi-WHO, lokhu kusho ukuthi:

• Asikho isidingo sokufaka usawoti ekudleni okulungile, njengamasaladi namasobho;
• Akufanele ube nesixuku sosawoti etafuleni ukugwema ukusebenzisa usawoti ngokweqile;
• Yidla njalo, njalo emahoreni ama-3 noma ama-4, ugweme isikhathi eside sokuzila;
• Yize ungakwazi ukupheka ngosawoti, kufanele futhi utshale imali kumakhambi anamakha ukwengeza ukunambitheka okwengeziwe ekudleni kwakho. Bona amakhambi amahle kakhulu nokuthi uwasebenzisela kanjani ukunonga.

Ngaphezu kwalokho kuyanconywa futhi ukuthi ugweme ukuhlala ezindaweni ezishisa kakhulu, nangaphansi kokuvezwa yilanga emgwaqweni, olwandle noma echibini ngoba lokhu kuthanda ukoma emzimbeni futhi ngenxa yalokho ukwehla kwengcindezi.