Ama-Supplements Ngesikhathi Sokukhulelwa: What’s Safe and What’s Not

-Delile

• Kungani uthatha izithako lapho ukhulelwe?
• Ukukhulelwa kwandisa isidingo sezakhamzimba
• Izithako zomuthi zingasiza ngezifo - ngokuqapha
• Izithasiselo ezibhekwa njengephephile ngesikhathi sokukhulelwa
• 1. Amavithamini abeletha
• 2. Umlingiswa
• 3. Insimbi
• 4. Uvithamini D
• 5. Magnesium
• 6. Ujinja
• 7. Amafutha ezinhlanzi
• 8. Ama-Probiotic
• 9. Choline
• Izithako zokugwema ngesikhathi sokukhulelwa
• 1. Uvithamini A
• 2. Uvithamini E
• 3. Umuntu omnyama cohosh
• 4. IGoldenseal
• 5. I-Dong quai
• 6. Yohimbe
• 7. Ezinye izithako zemithi ezibhekwa njengezingaphephile ngesikhathi sokukhulelwa
• Okubalulekile

Uma ukhulelwe, ungacabanga ukuthi ukuzizwa ukhungathekile futhi udidekile kuza nensimu. Kodwa akudingeki ukuthi kudideke kangako uma kukhulunywa ngamavithamini nezithasiselo.

Uma wenze umsebenzi wakho owengeziwe wesikweletu, siyakubheja usuvele uyazi ukuthi ukudla kwasolwandle okuphezulu kwe-mercury, utshwala, nogwayi kuvinjelwe ngesikhathi sokukhulelwa. Okungakumangaza ukuthi amanye amavithamini, amaminerali, kanye nezithako zemithi kufanele kugwenywe nakho.

Imininingwane lapho izithako ziphephile futhi ezingafani futhi ezingenza izinto zizwakale ziyinkimbinkimbi kakhulu. Sikutholile, noma kunjalo.

Lo mbhalo udiliza ukuthi iziphi izithako okukholelwa ukuthi ziphephile ukuzithatha ngesikhathi sokukhulelwa nokuthi kungani ezinye izithako kufanele zigwenywe.

Kungani uthatha izithako lapho ukhulelwe?

Ukuthola izakhi zomzimba ezifanele kubalulekile kuzo zonke izigaba zokuphila, kodwa kubaluleke kakhulu ngesikhathi sokukhulelwa, njengoba uzodinga ukuzondla wena kanye nengane yakho ekhulayo.

Ukukhulelwa kwandisa isidingo sezakhamzimba

Ngesikhathi sokukhulelwa, izidingo zokudla kwe-macronutrient zikhula kakhulu. Ama-macronutrients afaka ama-carbohydrate, amaprotheni, namafutha.

Isibonelo, ukungena kwamaprotheni kudinga ukukhuphuka kusuka ku-0.36 amagremu ngophawundi (0.8 amagremu ngekg) ngayinye yesisindo somzimba kwabesifazane abangakhulelwe kuya ku-0.5 amagremu ngekhilogremu (1.1 amagremu ngekg) ngayinye yesisindo somzimba kwabesifazane abakhulelwe.

Uzofuna ukufaka amaprotheni kukho konke ukudla nokudla okulula ukuze uhlangabezane nezidingo zakho.

Imfuneko yama-micronutrients, afaka amavithamini, amaminerali, kanye nezinto ezilandelwayo, kunesidingo sama-macronutrients.

Ngenkathi abanye abantu bekwazi ukuhlangabezana nalesi sidingo esikhulayo ngohlelo oluhlelwe kahle, lokudla okunomsoco, kungaba yinselelo kwabanye.

Ungadinga ukuthatha izithako zamavithamini nezamaminerali ngezizathu ezahlukahlukene, kufaka phakathi:

• Umsocoukushiyeka: Abanye abantu bangadinga isengezo ngemuva kokuthi ukuhlolwa kwegazi kuveze ukuntuleka kwivithamini noma amaminerali. Ukulungisa amaphutha kubalulekile, njengoba ukushoda kwezakhi zomzimba njenge-folate kuye kwaxhunyaniswa nezinkinga zokuzalwa.
• I-Hyperemesisi-gravidarum: Le nkinga yokukhulelwa ibonwa isicanucanu esinzima nokuhlanza. Kungaholela ekunciphiseni isisindo kanye nokushoda kwezakhi.
• Ukudlaimikhawulo: Abesifazane abalandela ukudla okuthile, kufaka phakathi i-vegans nalabo abanokubekezelelana kokudla kanye ne-allergies, kungadinga ukuthi bangeze ngamavithamini namaminerali ukuvikela ukusilela kwe-micronutrient
• Ukubhema: Yize kubalulekile ukuthi omama bagweme ugwayi ngesikhathi sokukhulelwa, labo abaqhubeka nokubhema banesakhamzimba esithile njengevithamini C ne-folate.
• Ezininganaukukhulelwa: Abesifazane abaphethe izingane ezingaphezu kwesisodwa banezidingo eziphakeme zemicronutrient kunabesifazane abaphethe ingane eyodwa. Ukwengeza kwesinye isikhathi kuyadingeka ukuqinisekisa ukondleka okuhle komama nezingane zakhe.
• Izakhi zofuzoukuguqulwa okufana ne-MTHFR: I-Methylenetetrahydrofolate reductase (MTHFR) iyisakhi sofuzo esiguqula i-folate ibe yindlela umzimba ongayisebenzisa. Abesifazane abakhulelwe abanalokhu kuguquka kwezakhi zofuzo bangadinga ukunezela ngohlobo oluthile lwe-folate ukugwema izinkinga.
• Ukudla okunomsoco: Abesifazane abadla ngaphansi noma abakhetha ukudla okunomsoco omncane bangadinga ukunezela ngamavithamini namaminerali ukugwema ukushiyeka.

Ngaphezu kwalokho, ochwepheshe abafana nalabo base-American College of Obstetricians kanye
Ama-Gynecologists (ACOG) ancoma ukuthi bonke abantu abakhulelwe bathathe i-vitamin ne-folic acid ngaphambi kokubeletha. Lokhu kuyalulekwa ukuthi ugcwalise izikhala zokudla okunempilo futhi uvimbele ukukhula okungajwayelekile ngesikhathi sokuzalwa njenge-spina bifida.

Ngokuya ngezimo zakho, lungela ukuthatha umsebenzi wokwengeza izengezo enkambisweni yakho yansuku zonke uma uqondiswa ngumhlinzeki wakho wezokunakekelwa kwempilo.

Izithako zomuthi zingasiza ngezifo - ngokuqapha

Ngaphezu kwama-micronutrients, izithako zemithi ziyathandwa.

Ucwaningo olulodwa lwango-2019 lwathola ukuthi amaphesenti ayi-15.4 wabesifazane abakhulelwe e-United States basebenzisa izengezo zamakhambi. Kodwa-ke akubona bonke abadalula odokotela babo ababathathayo. (Kutholakale cishe amaphesenti angama-25 wabasebenzisi bengeze amakhambi e-United States abawatsheli amadokhumenti abo.)

Ngenkathi ezinye izithako zemithi zingaphepha ukuzithatha ngesikhathi sokukhulelwa, kunokunye okuningi okungase kungabi khona.

Yize amanye amakhambi engasiza ngezifo ezijwayelekile zokukhulelwa ezifana nesicanucanu kanye nesisu esibuhlungu, eminye ingalimaza wena nengane.

Ngeshwa, alukho ucwaningo oluningi maqondana nokusetshenziswa kwezithako zemithi ngabantu abakhulelwe, futhi okuningi akwaziwa ukuthi izithasiselo zingakuthinta kanjani.

Ukubheja okuphephe kakhulu? Gcina udokotela wakho ekwaziseni nganoma yiluphi ushintsho nakuhlelo lwakho lokudla nezithako.

Izithasiselo ezibhekwa njengephephile ngesikhathi sokukhulelwa

Njengoba nje ngemithi, udokotela wakho kufanele avume futhi aqondise zonke izithako ze-micronutrient kanye ne-herbal ukuqinisekisa ukuthi ziyadingeka futhi zithathwa ngamanani aphephile.

Ngaso sonke isikhathi thenga amavithamini kumkhiqizo owaziwayo onemikhiqizo yawo ehlolwe yizinhlangano ezivela eceleni njenge-United States Pharmacopeia (USP).

Lokhu kuqinisekisa ukuthi amavithamini ahambisana namazinga athile futhi ngokuvamile aphephile ukuwathatha.Awuqinisekile ukuthi imiphi imikhiqizo ehlonishwayo? Usokhemisi wangakini angakusiza kakhulu.

1. Amavithamini abeletha

Amavithamini okubeletha angama-multivitamin aklanyelwe ngokukhethekile ukuhlangabezana nesidingo esikhuphukayo semicronutrients ngesikhathi sokukhulelwa.

Zenzelwe ukuthathwa ngaphambi kokukhulelwa nangesikhathi sokukhulelwa nokuncelisa.

Ucwaningo lokuhlola lukhombisile ukuthi ukwengeza ngamavithamini angaphambi kokubeletha kunciphisa ubungozi bokuzalwa ngaphambi kokubeletha kanye ne-preeclampsia. I-Preeclampsia iyinkinga engaba yingozi ebonakaliswa umfutho wegazi ophakeme futhi mhlawumbe namaprotheni emchameni.

Ngenkathi amavithamini abeletha engahloselwe ukufaka esikhundleni uhlelo lwakho lokudla okunempilo, angasiza ekuvikeleni izikhala zokudla okunempilo ngokunikela ngama-micronutrients athe xaxa adingeka kakhulu ngesikhathi sokukhulelwa.

Njengoba amavithamini angaphambi kokubeletha aqukethe amavithamini namaminerali owadingayo, ukuthatha amavithamini noma amaminerali okungeziwe kungenzeka kungadingeki ngaphandle kwalapho kuphakanyiswa udokotela wakho.

Amavithamini okubeletha avame ukubekwa odokotela futhi atholakele ekhawunteni.

2. Umlingiswa

I-Folate ivithamini B edlala indima ebalulekile ekuhlanganisweni kwe-DNA, ukukhiqizwa kwamangqamuzana egazi abomvu, nokukhula nokukhula komntwana.

I-folic acid iyindlela yokwenziwa yefolate etholakala kuma-supplements amaningi. Iguqulwa ibe uhlobo olusebenzayo lwe-folate - L-methylfolate - emzimbeni.

Kunconywa ukuthatha okungenani ama-micrograms ayi-600 (mcg) we-folate noma i-folic acid ngosuku ukunciphisa ubungozi bokukhubazeka kwe-neural tube kanye nokungajwayelekile kokuzalwa okufana ne-cleft palate nezinkinga zenhliziyo.

Ezifundweni ezinhlanu ezingahleliwe kufaka nabesifazane abangu-6,105, ukwengeza nge-folic acid nsuku zonke kuhlotshaniswa nengozi encishisiwe yokukhubazeka kwamathambo e-neural. Ayikho imiphumela emibi eye yabonwa.

Yize i-folate eyanele ingatholakala ngokudla, abesifazane abaningi abadli ukudla okwanele okunothile, okwenza ukwengeza kudingekile.

Ngokwengeziwe, ukuthi bonke abesifazane abaneminyaka yobudala bokuzala badla okungenani ama-400 mcg we-folate noma i-folic acid ngosuku.

Lokhu kungenxa yokuthi ukukhulelwa okuningi akuhlelwanga, futhi ukungajwayeleki kokubeletha ngenxa yokushoda kwamantombazane kungenzeka ekuqaleni kakhulu kokukhulelwa, ngisho nangaphambi kokuba abesifazane abaningi bazi ukuthi bakhulelwe.

Kungaba ukuhlakanipha kwabesifazane abakhulelwe, ikakhulukazi labo abane-MTHFR genetic mutation, ukukhetha isengezo esine-L-methylfolate ukuqinisekisa ukutholwa okuphezulu.

3. Insimbi

Isidingo sensimbi sanda kakhulu ngesikhathi sokukhulelwa, njengoba ivolumu yegazi lomama ikhula cishe.

I-ayoni ibalulekile ekuthuthweni komoya-mpilo nokukhula okunempilo nokukhula kwengane yakho kanye ne-placenta.

E-United States, ukwanda kokuntuleka kwensimbi kwabesifazane abakhulelwe cishe kungamaphesenti ayi-18, kanti amaphesenti ama-5 alaba besifazane ane-anemia.

I-anemia ngesikhathi sokukhulelwa ihlotshaniswa nokulethwa ngaphambi kwesikhathi, ukucindezeleka komama, kanye ne-anemia yezinsana.

Ukudla okunconywayo kwama-milligram angu-27 (mg) yensimbi ngosuku kungahlangatshezwa ngamavithamini amaningi ngaphambi kokubeletha. Kodwa-ke, uma unenkinga yensimbi noma i-anemia, uzodinga imithamo ephakeme yensimbi, ephethwe ngudokotela wakho.

Uma ungenayo i-iron entekenteke, akufanele uthathe okungaphezu kokunconywayo kokungenisa i-ayoni ukugwema imiphumela emibi. Lokhu kungafaka ukuqunjelwa, ukuhlanza, kanye namazinga aphezulu we-hemoglobin ngokungajwayelekile.

4. Uvithamini D

Le vithamini encibilikiswa ngamafutha ibalulekile ekusebenzeni komzimba, impilo yethambo, nokwahlukaniswa kwamaseli.

Ukushoda kukavithamini D ngesikhathi sokukhulelwa kuye kwaxhunyaniswa nengozi eyengeziwe yesigaba sokuhlinzwa, i-preeclampsia, ukuzalwa kwangaphambi kokubeletha kanye nesifo sikashukela sokukhulelwa.

Ukudla okunconywayo kwamanje kukavithamini D ngesikhathi sokukhulelwa kungu-600 IU noma u-15 mcg ngosuku. Kodwa-ke, phakamisa ukuthi izidingo zikavithamini D ngesikhathi sokukhulelwa ziphakeme kakhulu.

Ngena nodokotela wakho maqondana nokuhlola ukushoda kukavithamini D kanye nokwengezwa okufanele.

5. Magnesium

I-Magnesium ingumbiwa phansi obandakanyeka emakhulwini okuphendula kwamakhemikhali emzimbeni wakho. Idlala izindima ezibucayi ekusebenzeni komzimba, emisipha, nasezenzweni.

Ukuntuleka kwaleli zimbiwa ngesikhathi sokukhulelwa kungakhuphula ubungozi bokuba nomfutho wegazi ophakeme kanye nokusebenza ngaphambi kwesikhathi.

Olunye ucwaningo lukhombisa ukuthi ukwengeza nge-magnesium kunganciphisa ubungozi bezinkinga njengokuvinjelwa kokukhula komntwana kanye nokuzalwa kwangaphambi kokubeletha.

6. Ujinja

Izimpande zikajinja zivame ukusetshenziswa njengesiqholo nokwengeza ngamakhambi.

Ngefomu lokungezelela, kungenzeka ukuthi uke wezwa ngalo lisetshenziselwa ukwelapha isicanucanu esibangelwa ukugula kokuhamba, ukukhulelwa, noma ukwelashwa ngamakhemikhali.

yezifundo ezine ziphakamise ukuthi ujinja uphephile futhi uyasebenza ekwelapheni isicanucanu esibangelwa ukukhulelwa nokuhlanza.

I-nausea nokuhlanza kuyinto ejwayelekile ngesikhathi sokukhulelwa, lapho abesifazane bekuzwa ku-trimester yokuqala yokukhulelwa.

Yize ujinja ungasiza ukunciphisa le nkinga yokukhulelwa engathandeki, ucwaningo olwengeziwe luyadingeka ukukhomba isilinganiso esiphezulu esiphephile. Phinda ubuze nodokotela wakho ukubona ukuthi uyakudinga yini.

7. Amafutha ezinhlanzi

Uwoyela wezinhlanzi uqukethe i-docosahexaenoic acid (DHA) ne-eicosapentaenoic acid (EPA), ama-fatty acids amabili abalulekile abalulekile ekukhuleni kobuchopho bengane.

Ukwengeza nge-DHA ne-EPA ekukhulelweni kungakhuphula ukukhula kwengqondo ngemuva kokukhulelwa enganeni yakho futhi kwehlise ukucindezeleka komama, yize ucwaningo ngalesi sihloko lungapheli.

Yize izifundo zokubuka zikhombise ukusebenza okuthuthukile kokuqonda ezinganeni zabesifazane abenezela ngamafutha ezinhlanzi ngesikhathi sokukhulelwa, izifundo eziningana ezilawulwayo zehlulekile ukukhombisa inzuzo engaguquguquki.

Isibonelo, ukubandakanya abesifazane abangu-2,399 abutholanga mehluko ekusebenzeni kwengqondo kwezinsana omama babo abengeze ngama-capsule kawoyela wezinhlanzi aqukethe ama-800 mg we-DHA ngosuku ngesikhathi sokukhulelwa, uma kuqhathaniswa nezinsana omama babo abangazange bakwenze.

Lolu cwaningo luthole nokuthi ukwengezelelwa ngamafutha ezinhlanzi akuthinti ukucindezeleka komama.

Kodwa-ke, ucwaningo luthole ukuthi ukwengezwa ngamafutha ezinhlanzi kuvikelwe ekulethweni kwangaphambi kwesikhathi, kanti obunye ubufakazi busikisela ukuthi uwoyela wezinhlanzi ungazuza ekukhuleni kwamehlo engane.

Amazinga e-DHA omama abalulekile ekukhuleni okufanelekile kombungu futhi ukwengeza kubhekwa njengokuphephile. Ijaji lisaphumile ekutheni ukuthatha uwoyela wezinhlanzi ngesikhathi sokukhulelwa kuyadingeka yini.

Ukuthola i-DHA ne-EPA ngokudla, kuyakhuthazwa ukuthi kudliwe izinhlinzeko ezimbili kuya kwezintathu zezinhlanzi eziphansi kwe-mercury njenge-salmon, sardines, noma pollock ngesonto.

8. Ama-Probiotic

Ngokunikezwa kokuqwashisa okuthe xaxa ngempilo yamathumbu, abazali abaningi okufanele baphendukele kuma-probiotic.

Ama-Probiotic aphila ngamagciwane amancane okucatshangwa ukuthi azuzisa impilo yokugaya ukudla.

Ucwaningo oluningi lukhombisile ukuthi ama-probiotic ngesikhathi sokukhulelwa, futhi akukho miphumela engemihle etholakele, ngaphandle kwengozi ephansi ngokweqile yokutheleleka okubangelwa ama-probiotic.

Ngokwengeziwe, ucwaningo oluningi lukhombisile ukuthi ukwengeza ngama-probiotic kunganciphisa ubungozi besifo sikashukela sokukhulelwa, ukucindezeleka kwangemva kokubeletha, ne-eczema yezinsana kanye nedermatitis.

Ucwaningo ngokusetshenziswa kwama-probiotic ekukhulelweni luyaqhubeka, futhi okuningi mayelana nendima yama-probiotic empilweni yomama neyomntwana nakanjani kuzotholakala.

9. Choline

UCholine ubamba iqhaza elibalulekile ekukhuleni kwengqondo yomntwana futhi usiza ukuvimbela ukungajwayelekile kobuchopho nomgogodla.

Isabelo samanje esinconywayo sansuku zonke se-choline ngesikhathi sokukhulelwa (i-450 mg ngosuku) kucatshangelwe ukuthi asanele nokuthi ukudla okuseduze nakho kungcono kunalokho.

Qaphela ukuthi amavithamini angaphambi kokubeletha kaningi aqukethe i-choline. Isengezo esehlukile se-choline singanconywa udokotela wakho.

Izithako zokugwema ngesikhathi sokukhulelwa

Ngenkathi ukwengeza ngeminye imicronutrients namakhambi kuphephile kwabesifazane abakhulelwe, eziningi zazo kufanele zigwenywe, noma zigwenywe ngamanani aphezulu.

Njalo hlola nodokotela wakho ngaphambi kokungeza noma yiziphi izithako ezingeziwe ngaphandle kwanoma yimaphi amavithamini okubeletha okungenzeka ukuthi uthatha.

1. Uvithamini A

Uzovame ukuthola uvithamini A kumavithamini akho abeletha ngoba kubaluleke kakhulu. Yize le vithamini ibaluleke kakhulu ekukhuleni kombono wombungu nokusebenza komzimba, kakhulu uvithamini A ungaba yingozi.

Njengoba kunikezwe ukuthi uvithamini A unamafutha ancibilikayo, umzimba wakho ugcina amanani amaningi esibindini.

Lokhu kunqwabelana kungaba nemiphumela enobuthi emzimbeni futhi kuholele ekulimaleni kwesibindi. Kungadala nokukhubazeka kokuzalwa.

Isibonelo, inani eliningi ngokweqile likavithamini A ngesikhathi sokukhulelwa likhonjisiwe ukuthi lidale ukungajwayelekile kokuzalwa kokuzalwa.

Phakathi kwamavithamini angaphambi kokubeletha nokudla, kufanele ukwazi ukuthola uvithamini A owanele, futhi ukwengezwa okungeziwe ngaphandle kwamavithamini akho abeletha akukwaziswa.

2. Uvithamini E

Le vithamini encibilikiswa ngamafutha idlala izindima eziningi ezibalulekile emzimbeni futhi ibandakanyeka ekuvezeni izakhi zofuzo nokusebenza komzimba.

Ngenkathi i-vitamin E ibaluleke kakhulu empilweni, kunconywa ukuthi ungalekeleli ngayo.

Ukwengezwa okungeziwe ngevithamini E akuboniswanga ukuthi kuthuthukisa imiphumela yomama noma yezinsana futhi esikhundleni salokho kungandisa ubungozi besisu nokuqhekeka ngaphambi kwesikhathi kwesaka le-amniotic.

3. Umuntu omnyama cohosh

Ilungu lomndeni webuttercup, i-black cohosh isitshalo esisetshenziselwa izinhloso ezahlukahlukene, kufaka phakathi ukulawula ukukhanya okushisayo nokuqaqamba kokuya esikhathini.

Akuphephile ukuthatha lo muthi ngesikhathi sokukhulelwa, ngoba kungadala ukuphambana kwesibeletho, okungadala ukubeletha ngaphambi kwesikhathi.

IBlack cohosh nayo itholakele ukuthi idale ukulimala kwesibindi kwabanye abantu.

4. IGoldenseal

IGoldenseal isitshalo esisetshenziswa njengesengezo sokudla ekwelapheni izifo zokuphefumula kanye nohudo, yize kunocwaningo oluncane kakhulu ngemiphumela yalo nokuphepha.

IGoldenseal iqukethe into ebizwa nge-berberine, ekhonjiswe ukuthi yandisa i-jaundice ezinganeni. Kungaholela esimweni esibizwa ngokuthi i-kernicterus, uhlobo olungavamile lomonakalo wobuchopho olungabulala.

Ngenxa yalezi zizathu, nakanjani gwema i-goldenseal.

5. I-Dong quai

I-Dong quai yimpande esetshenziswe iminyaka engaphezu kwengu-1 000 futhi ithandwa kakhulu emithini yendabuko yamaShayina.

Yize isetshenziselwa ukwelapha yonke into kusuka ezinqeni zokuya esikhathini kuya kumfutho wegazi ophakeme, ubufakazi ngokuphathelene nokusebenza kwayo nokuphepha kuyashoda.

Kufanele ugweme i-dong quai, ngoba ingakhuthaza ukuphambana kwesibeletho, ikhuphule ubungozi bokukhulelwa kwesisu.

6. Yohimbe

I-Yohimbe iyisengezo esenziwe ngamagxolo esihlahla somdabu e-Afrika.

Isetshenziswa njengomuthi wamakhambi ukwelapha izimo ezahlukahlukene kusuka kokungasebenzi kahle kwe-erectile kuye ekukhulupheleni.

Leli khambi akufanele lisetshenziswe ngesikhathi sokukhulelwa, njengoba lihlotshaniswa nemiphumela emibi eyingozi njengokuphezulu kwengcindezi yegazi, isifo senhliziyo nokuquleka.

7. Ezinye izithako zemithi ezibhekwa njengezingaphephile ngesikhathi sokukhulelwa

Kungcono ukugwema okulandelayo:

• wabona i-palmetto
• tansy
• i-clover ebomvu
• angelica
• i-yarrow
• umhlonyane
• i-cohosh eluhlaza okwesibhakabhaka
• mthokozisi
• ephedra
• mugwort

Okubalulekile

Ukukhulelwa yisikhathi sokukhula nentuthuko, okwenza impilo kanye nokudla okunomsoco kube yinto ehamba phambili. Ukunakekela kakhulu lowo omncane umgomo.

Ngenkathi ezinye izithako zingasiza ngesikhathi sokukhulelwa, eziningi zingadala imiphumela emibi eyingozi kuwe nakumntanakho.

Okubalulekile, ngenkathi ukwengeza ngamavithamini namaminerali athile kungasiza ukugcwalisa izikhala zokudla okunempilo, izithasiselo azihloselwe ukufaka esikhundleni sokudla okunempilo nendlela yokuphila.

Ukondla umzimba wakho ngokudla okunomsoco, kanye nokuzivocavoca umzimba ngokwanele nokulala nokunciphisa ukucindezeleka, kuyindlela engcono yokuqinisekisa ukukhulelwa okunempilo kwakho nengane yakho.

Yize izithasiselo zingadingeka futhi zisize ezimweni ezithile, njalo hlola nodokotela wakho mayelana nokulinganisa, ukuphepha, nobungozi kanye nezinzuzo ezingaba khona.