UMary Allen
Ukutyeba kakhulu, isifo seswekile, ukungaphumeleli kwezintso, okanye isifo sentliziyo kufuna ukutya. Kodwa iimfuno eziqhelekileyo nazo ziyatshintsha ngokukhula.
Ukuba sempilweni de kuse ebudaleni – ayisiyiyo le nto siyifunayo thina bantu kuphela, siyifunayo nakwizilwanyana zethu. Iikati zithathwa njengezidala emva kweminyaka elishumi elinesibini. Iikati ezineminyaka ephakathi okanye ezindala zichongwa ukusuka kwiminyaka esixhenxe, apho iminyaka ye-physiological ayisoloko ihambelana neminyaka yobudala. Ikati esempilweni eneminyaka eli-12 ubudala inokuba mncinci ngokwasemzimbeni kunekati engaphantsi kweminyaka esi-8 enesifo sezintso.
Inkqubo yokwaluphala
Ukwaluphala yinkqubo kancinane kwaye iikati eziphezulu zifuna ingqwalasela engakumbi kubanini bezilwanyana zasekhaya. Nakwiikati eziphilileyo, ukuguga kuzisa utshintsho lomzimba. Kwinqanaba leselula, ukukwazi ukukhusela kunye nokulungiswa kuguqulwa, okukhokelela ekuqokeleleni umonakalo weselula (ngenxa ye-radicals yamahhala) kunye nokuqokelela kweemveliso zenkunkuma ezinobuthi (lipofuscin granules). Oku kunciphisa ukusebenza. Kwizicubu, kukho utshintsho kwisahlulo kunye neepropati zeentlobo ezahlukeneyo ze-mucopolysaccharide. Oku kunciphisa u-elasticity kunye nomthamo wokubopha amanzi kunye nokunyanzeliswa kweembrane kuncipha. Ngenxa yoko, kukho utshintsho kwimetabolism, ukunciphisa ukufunxa kunye nokukwazi ukukhupha umzimba, ukunciphisa inani kunye nobukhulu beeseli kwaye ngaloo ndlela kuhla ekusebenzeni kwamalungu. Ukuncitshiswa komthamo wokugcina izondlo kunye nokunciphisa amandla okuhlaziya kwakhona kunokubonwa. Ezinye izilwanyana ezindala zibonisa ukuwohloka kwedyasi ngokubanzi, ukuhla kwezivamvo (ukubona nokujoja), okanye ukuguquka kokuziphatha. Utshintsho olubonakalayo ngokweklinikhi kule nkqubo kukuphelelwa ngamanzi emzimbeni, ukulahleka kwe-elasticity, ukuncipha kwemisipha kunye namathambo, kunye nokwanda kwamafutha. Ukuncitshiswa komthamo wokugcina izondlo kunye nokunciphisa amandla okuhlaziya kwakhona kunokubonwa. Ezinye izilwanyana ezindala zibonisa ukuwohloka kwedyasi ngokubanzi, ukuhla kwezivamvo (ukubona nokujoja), okanye ukuguquka kokuziphatha. Utshintsho olubonakalayo ngokweklinikhi kule nkqubo kukuphelelwa ngamanzi emzimbeni, ukulahleka kwe-elasticity, ukuncipha kwemisipha kunye namathambo, kunye nokwanda kwamafutha. Ukuncitshiswa komthamo wokugcina izondlo kunye nokunciphisa amandla okuhlaziya kwakhona kunokubonwa. Ezinye izilwanyana ezindala zibonisa ukuwohloka kwedyasi ngokubanzi, ukuhla kwezivamvo (ukubona nokujoja), okanye ukuguquka kokuziphatha. Utshintsho olubonakalayo ngokweklinikhi kule nkqubo kukuphelelwa ngamanzi emzimbeni, ukulahleka kwe-elasticity, ukuncipha kwemisipha kunye namathambo, kunye nokwanda kwamafutha.
Amandla kunye neemfuno zezondlo ebudaleni
Iimfuno zamandla zinokutshintsha ngexesha lobomi babantu abadala. Kuyaziwa ukuba iyonke inkcitho yamandla ebantwini iyancipha ngokukhula kweminyaka. Izizathu zoku kukwehla kokubhitya, ubunzima bomzimba obusebenzayo kunye nokuncipha komsebenzi womzimba. Izinja ezindala nazo zinemfuno esezantsi yamandla, kuba izinga le-basal metabolic liyehla kwaye ukuzimisela ukuhamba kuncipha. Iikati ezindala zineemfuno ezisezantsi zamandla kuneekati ukuya kwiminyaka emithandathu ubudala. Kodwa ukususela kwiminyaka elishumi elinesibini, oko kukuthi kwiikati ezindala, imfuno yamandla ibonakala ikhula kwakhona. Unobangela kurhanelwa ukuba kukuncitshiswa ngokulinganayo ukugaywa kwamafutha kwisinye kwisithathu seekati ezindala. Kwiikati ezingaphezulu kweminyaka eyi-14, iipesenti ezingama-20 zikwabonisa ukuncitshiswa kweprotheyini yokwetyisa, yiyo loo nto iikati ezikhula nzima zinokuba nemfuno eyongeziweyo yeprotheyini. Iimfuno zeprotheyini zeekati ezindala kufuneka zifezekiswe ukugcina ubunzima bemisipha ixesha elide.
Ekubeni iikati ezindala ziyakwazi ukulahlekelwa ngamavithamini amaninzi anyibilikayo ngamanzi ngomchamo kunye nendle, ukungena kufuneka kwandiswe. Ngenxa yokuncitshiswa kwamafutha, kunokubakho imfuneko ephezulu yeevithamini A kunye no-E. Ukunikezelwa kwe-phosphorus kufuneka kuhambelane neemfuno zeekati ezindala kunye nezidala, njengoko izifo zendlela yomchamo zizona zizathu eziqhelekileyo zokufa kwiikati. .
Ukutya kwiikati eziphezulu
Njengoko inani leekati ezindala kunye nezindala landa, kunjalo neshishini lokutya; namhlanje kukho ukutya okuninzi kwimarike ngokukodwa iikati ezindala okanye ezindala. Nangona kunjalo, umxholo wezondlo kwizondlo ezahlukeneyo unokwahluka kakhulu. Nangona kunjalo, kunokucingelwa ukuba iprotheni kunye nomxholo we-phosphorus ekudleni kweekati ezindala ziphantsi kunokutya okulungeleyo kwiikati ezincinci. Ukungabikho kwesifo kunye negazi, amanani aphakathi koluhlu oluqhelekileyo, oku kutya kwentengiso kwiikati eziphezulu kunye neekati eziphezulu zikhethwa kakhulu kunezo zeekati zabantu abadala.
Umxholo wamandla woku kutya kwiikati ezindala kunye nezindala nazo zifanelekile. Nangona iikati ezineminyaka ephakathi zihlala zityebile, iikati ezindala zihlala zinenkathazo yokugcina ubunzima bazo. Ngokufanelekileyo, xa ukhetha ukutya kwabantu abadala, iikati ezondleke kakuhle, ukutya okune-eneji ephantsi okanye-ukuba kuyimfuneko-kwakhona ukutya okondla ukutyeba kufanelekile, ngelixa iikati ezindala ezityekele ekubeni nobunzima obuncinci, obunencasa, obunamandla kwaye buxinene kakhulu. ukutya okugaywa lula kufuneka kusetyenziswe. Ewe, ukutya okurhwebayo akunyanzelekanga ukuba utyiswe, umxhesho ofanelekileyo unokulungiselelwa ngokwakho usebenzisa iresiphi efanelekileyo.
Ukondla kunye nolawulo lokufuya
Iikati ngese kunye neekati ezindala ngokukodwa zithanda ubomi obuqhelekileyo. Oku kuquka amaxesha amiselweyo okutya. Ngokuphindaphindiweyo ikati ifumana ukutya okuncinci, ubomi bemihla ngemihla buhlelekile kwaye buhluke. Oku kuyinyani ngakumbi kwiikati zangaphakathi. Ukutya kwekati eyomileyo kungasetyenziselwa ukuphuhlisa i-dexterity kunye nezakhono zengqondo ngoncedo lwamathoyizi omsebenzi wekati.
Iikati ezindala okanye iikati eziphethwe zizifo ze-musculoskeletal system (arthrosis) zihlala zifuna izixhobo zokukhwela ukuze zifike kwiindawo ezizithandayo. Indawo yokutya kunye neendawo zamanzi kufuneka zifikeleleke ngokulula, kuyafana nakwibhokisi yenkunkuma. Ezi kufuneka zifikeleleke ngokulula kwaye zifikeleleke kwikati.
Imeko yempilo ebudaleni
Izifo zentliziyo kunye nezintso, kodwa kunye nezifo zesibindi kunye ne-arthrosis ngokwemvelo zenzeka rhoqo ngokukhula. Uphononongo olwenziwe nguDowgray et al. (2022) uvavanye impilo yeekati ezili-176 eziphakathi kweminyaka esixhenxe ukuya kwelishumi. Iipesenti ezingamashumi amahlanu anesithoba zineengxaki ze-orthopedic, i-54 ipesenti yayineengxaki zamazinyo, i-31 ipesenti yafunyaniswa ukuba inesifo senhliziyo, ipesenti ze-11 zafunyaniswa ukuba zine-azotemia, i-4 ekhulwini yayinoxinzelelo lwegazi, kunye neepesenti ze-3 zafunyaniswa ukuba zine-hyperthyroidism. Kuphela li-12 ekhulwini leekati elingazange lifumane bungqina bokuba sisifo.
Izifo zamazinyo okanye iintsini zidla ngokubakho kwiminyaka ephakathi. Iikati zidla ngokutya ngokuqhelekileyo kwakhona xa amazinyo ecociwe kwaye akusekho ntlungu xa isitya.
nokukhululeka
Ngelixa iikati ezineminyaka ephakathi kunokwenzeka ukuba zityebe kakhulu kwaye zityebe, umlinganiselo uyancipha kwakhona ukusuka kwiminyaka elishumi elinesibini. Ngako oko, ukutyeba kufuneka kuphetshwe kubo bonke ubomi bekati. Ukutyeba kakhulu kwaye ngakumbi ukutyeba kwenza bufutshane ubomi kwaye izifo ezahlukeneyo zenzeka rhoqo.
ubunzima bomzimba
Ukulahleka kobunzima bomzimba nangona ukutya okulungileyo okanye ukonyuka kokutya kunokuba ngumqondiso we-hyperthyroidism, isifo sikashukela, i-IBD (isifo sesibindi esivuthayo), okanye i-lymphoma encinci ye-intestinal. Ukwehliswa kwesondlo sokutya kufuneka kuthathwe njengonobangela. Izifo neentlungu emazinyweni okanye kwiintsini zinokuba negalelo ekuncitshisweni kokutya okutyiwayo, kunye nokuncipha koluvo lwevumba kunye nencasa nako kunokukhokelela ekutyeni okucuthiweyo kokutya.
Ukulahlekelwa kwesisindo kwiikati ezindala kufuneka kuhlale kuphandwa kwaye isizathu silungiswe ngokukhawuleza. I-Perez-Camargo (2004) ibonise kwisifundo esihlaziyiweyo seekati ezingama-258 ukuba ezo kati ezifa ngumhlaza, ukungaphumeleli kwezintso, okanye i-hyperthyroidism zaqala ukunciphisa umzimba malunga neminyaka eyi-2.25 ngaphambi kokufa kwazo.
Ukhathalelo lokutya kwizigulo
Ekubeni izifo ezahlukeneyo zikhokelela kwiimfuno ezahlukeneyo zesondlo, ukutya kweekati eziphezulu kufuneka kuhlale kuhlengahlengiswa ukuze kuhambelane nesimo sabo sesondlo kunye neemfuno zesi sifo, ukuba zikhona.
izifo zentliziyo
Ekubeni ukunqongophala kwe-taurine kwaqatshelwa njengonobangela we-dilated cardiomyopathy, i-hypertrophic cardiomyopathy ngoku sesona sifo sixhaphakileyo sentliziyo (malunga neepesenti ezingama-70 zazo zonke izifo zentliziyo) kwiikati. Nangona isifo senhliziyo, izigulane ezityebileyo kufuneka zithotywe ukunciphisa umzimba. Kuphononongo olwenziwe nguFinn et al. (2010) ukusinda kweekati ezinesifo senhliziyo kwakunxulumene kakhulu nobunzima bomzimba kunye nesimo sesondlo; iikati ezingaphantsi kakhulu kwaye ezityebileyo zasinda kwezona zifutshane.
Ukunikezelwa kweeprotheyini kufuneka kulungiswe kwiimfuno, ukugqithiswa kufuneka kugwenywe ukwenzela ukuba kungabi nzima ngokungeyomfuneko isibindi kunye nezintso. Ukutya kufuneka kuhlulwe kwiintlobo ezininzi - ubuncinane ezintlanu - ukutya ukuphepha i-diaphragm ephakamileyo kunye nokuqinisekisa ukunikezelwa kwamandla kwizigulane ze-cachectic.
Uthintelo lwesodium luthetheleleka kuphela xa kukho ukugcinwa kwamanzi. Isiqulatho sesodium ephezulu kakhulu kwisondlo kufuneka sigwenywe. Ekutyeni kweekati ezikhulileyo, umxholo we-sodium udla ngokuba malunga neepesenti ezi-1 kumbandela owomileyo.
Amayeza athile, afana ne-ACE inhibitors kunye ne-aldosterone antagonists, anokubangela i-hyperkalemia, kodwa umngcipheko unokuba uphantsi kwiikati. I-0.6-0.8 ipesenti ye-potassium kwi-DM yokutya iyacetyiswa.
Uphononongo lwabantu kunye nezinja lubonise ukuba i-long-chain n-3 fatty acids (i-eicosapentaenoic acid kunye ne-docosahexaenoic acid) inokunciphisa ukubunjwa kwe-cytokines e-pro-inflammatory kwaye ngaloo ndlela inciphisa umngcipheko we-cachexia ye-cardiac. Ezi asidi ezinamafutha nazo zinempembelelo ye-antithrombotic, enokuba luncedo kwiikati ezithanda ukuhlanganiswa kweeplatelet ezinokuthi ziqalise ngokukhawuleza. Kungacingelwa ukuba ulawulo lwe-L-carnitine lunempembelelo enenzuzo kwiikati ezinezifo zentliziyo. Kubalulekile ukuqinisekisa ukuba kukho unikezelo olwaneleyo lwe-taurine.
Ukusilela okungapheliyo kwezintso
Ukungoneli kwezintso okungapheliyo, ukonakala okucothayo okungenakulungiseka ngokulahleka kokusebenza kwezintso, kudla ngokuchaphazela izilwanyana ezindala ukusuka kwiminyaka esixhenxe okanye esibhozo. Esi sifo sihlala singabonakali ixesha elide, kuba kuphela malunga neepesenti ezingama-30-40 zeekati zibonisa iimpawu eziqhelekileyo ze-polyuria kunye ne-polydipsia. Ke ngoko, iikati ezisempilweni apho amaxabiso ezintso aphakamileyo afunyenweyo kufuneka atshintshelwe kukutya kwezintso kwangoko.
Iiprotheyini kunye ne-phosphorus zizinto eziphambili kulawulo lokutya lokungaphumeleli kwezintso ezingapheliyo. Umsebenzi wezintso othintelweyo ukhokelela ekugcinweni kwezinto zomchamo, njengoko kuboniswe ngamanqanaba okwanda kwe-urea egazini lezilwanyana ezichaphazelekayo. Iprotheyini eninzi yokutya iqulethe, i-urea eninzi kufuneka ikhutshwe, kwaye xa amandla ezintso agqithiswa, i-urea yakha egazini. Ukunciphisa umxholo weprotheyini kwisondlo ke ngoko kubaluleke kakhulu kwimeko yokunyuka kwamanqanaba e-urea egazini, nangenxa yokuba i-epithelia ye-tubular yonakaliswa kukunyanzeliswa kwe-tubular yeprotheyini evela kumchamo wokuqala kunye nokuqhubeka komonakalo kumchamo. izintso kukhuthazwa. Kuba ukutya okuninzi kweekati, ngakumbi ukutya okumanzi,
Ukongeza ekunciphiseni isiqulatho seprotheyini, ukuncitshiswa komxholo we-phosphorus ekutyeni okanye ukunciphisa ukufunxwa kwe-phosphorus ngokusebenzisa izibophelelo ze-phosphate kubaluleke kakhulu. Ukunciphisa amandla okukhupha izintso kubangela ukuba i-phosphorus igcinwe emzimbeni, ekhokelela kwi-hyperphosphatemia kunye nokulimala ngakumbi kwizintso. Imfuno ye-phosphorus yekati iphantsi kwaye ukunciphisa umxholo we-P ekudleni, okukhokelela ekuweleni ngaphantsi kweli xabiso elifunekayo, akunakwenzeka ukuba inyama nganye sele inomxholo ophezulu we-P. Nangona kunjalo, uphando lubonise ukuba iikhompawundi ze-P ezingaphiliyo zonakalise ngakumbi izintso ngaphezu kwe-phosphorus ekhoyo kwiikhompawundi eziphilayo enyameni. Ezi khompawundi ze-P ezingaphiliyo zisetyenziswa njengezongezo zobugcisa kwimveliso yokutya. Ke ngoko, kwiikati ezinesifo sezintso, nokuba kukutya okukhethekileyo okuvela kurhwebo lweziyobisi kunye nomxholo we-P we-0.1 ekhulwini kukutya okumanzi okanye i-0.4 yeepesenti ekutyeni okomileyo okanye izabelo ezibalwe ngokufanelekileyo ozilungiselelayo ziyacetyiswa.
isifo seswekile mellitus
Iikati ezingaphezu kweminyaka esixhenxe zisengozini enkulu yokuba nesifo seswekile (DM). Ukongeza kwiminyaka yobudala, izinto ezinobungozi ziquka ukutyeba, ukungasebenzi, uhlanga, isini, kunye namayeza athile. Ngenxa yokuba ukutyeba kunciphisa uvakalelo lwe-insulin kwaye kwandisa ukunganyangeki kwe-insulin, iikati ezityebileyo zinethuba eliphindwe kane lokuphuhlisa i-DM kuneekati ezinobunzima obufanelekileyo. Iikati zaseBurma kunye namadoda asengozini ngakumbi, kwaye i-progesterone kunye ne-glucocorticoids inokubangela ukuxhathisa kwe-insulin kunye ne-DM elandelayo.
Uhlobo lwe-2 DM yeyona ndlela ixhaphakileyo kwiikati. Ngokutsho kukaRand noMarshall, i-80-95 pesenti yeekati ezinesifo seswekile zinesifo seswekile se-2. Ukunyamezela i-glucose kuphantsi kwiikati kunabantu okanye izinja. Ukongeza, i-gluconeogenesis ayinakuncitshiswa nangona kukho i-carbohydrates engaphezulu.
Ekubeni ukutyeba kuyingozi enkulu kunye nokulahlekelwa kwesisindo kwandisa uvakalelo lwe-insulin, ukulahleka kwesisindo kubaluleke kakhulu kunyango kunye ne-prophylaxis. Nangona kunjalo, abanikazi bezilwanyana bahlala bebona isifo kuphela xa iikati zidla kakubi kwaye sele zilahlekelwe isisindo.
Ngenxa yokuba i-hyperglycemia ibangela umonakalo weeseli ze-beta, i-hyperglycemia eqhubekayo kufuneka inyangwe kwangoko. Ukulungelelanisa ukutya ukuze kuthathelwe ingqalelo imeko yesondlo kunye nonyango olufanelekileyo kunokukhokelela ekuxolweni, okufana noko kubonakala kubantu abanesifo sikashukela sohlobo lwe-2. Kubantu, ukunciphisa ubunzima beepesenti ezili-10 kuphela kukhokelela ekwandeni kwe-insulin sensitivity.
Iikati ezityebileyo kufuneka zinciphise ubunzima ngokucothayo kwaye zifumana kuphela i-70-80 yeepesenti yeemfuno zamandla (ezibalwe ngokuqikelela ubunzima bomzimba obufanelekileyo) ukufezekisa ukunciphisa ubunzima obusondeleyo kwi-1 ekhulwini / ngeveki. Iikati esele zilahlekelwe isisindo kufuneka ziphinde zifumane isondlo esaneleyo ngokukhawuleza ukunciphisa umonakalo wesibindi. Ukutya okunamandla, okugaywa kakhulu, kunye okunencasa okunomxholo ophezulu weprotheyini (> 45 ipesenti kwizinto ezomileyo (DM), i-carbohydrate ephantsi (< 15 pesenti), kunye ne-low crude fiber (< 1 pesenti) umxholo) iyacetyiswa (Laflamme kunye noGunn-Moore 2014). Iikati ezityebileyo kufuneka kwakhona zinikwe ukutya okuneprotheyini ephezulu ukuphepha ukuphulukana nobunzima bezihlunu. Umthamo wefiber ekrwada unokuba phezulu kwiikati ezityebe kakhulu kodwa kufuneka ube ngaphantsi kwe 8 pesenti yeDM.
Xa unyanga iikati zesifo seswekile ezixhomekeke kwi-insulin, amaxesha okutya awabalulekanga kangako ekulawuleni. I-postprandial hyperglycemia kwiikati ihlala ixesha elide kwaye ayikho phezulu njengezinja, ngakumbi xa zondliwa ngokutya okuneprotheyini ephezulu kunye ne-low-carbohydrates. Nangona kunjalo, ukutya kwe-ad libitum akunakwenzeka kwiikati ezityebileyo. Kwezi meko, ngokufanelekileyo, izidlo ezincinci kufuneka zinikwe rhoqo ngamaxesha amiselweyo imini yonke. Ukuba le rejimeni yokutya ayinakwenzeka, ukutya kufuneka kulungiselelwe ukulawulwa kwe-insulin. Kwizilwanyana ezixineneyo, ukutya kunikezelwa ngaphambi kokulawulwa kwe-insulin ukukhusela i-hypoglycemia ukuba ikati iyala ukutya ukutya.
Ekubeni i-polydipsia ikhona kwi-DM, kubalulekile ukuqinisekisa ukuba kukho amanzi aneleyo. Iikati eziphelelwe ngamanzi kunye nezo ziphethwe yi-ketoacidosis zidinga ulwelo olunomzali. Ubungakanani bamanzi ikati eselayo ihambelana kakuhle nenqanaba le-glucose yegazi kwaye ibonisa ukuba isilwanyana sisendleleni efanelekileyo okanye ngaba kufuneka kuhlolwe kwakhona kunye nokulungiswa kwe-insulin.
Umbuzo obuzwa rhoqo
Ndingenza ntoni kwikati yam endala?
Phendula kwiimfuno zekati yakho endala kwaye wenze kube lula ukuba ahlehle. Indawo ezolileyo nethambileyo yokulala enokufikelelwa lula yikati iyimfuneko. Ukuba ikati yakho ayisafanelanga ngokwasemzimbeni, akufuneki ukuba ixhume ukuze ifike kwindawo yayo yokulala.
Wazi njani ukuba ikati iyabandezeleka?
I-Altered Posture: Xa ikati isezintlungwini, inokubonisa ukuma okuqinileyo, ukuba nesisu, ukuqhwala, okanye ukuxhoma intloko. Ukuphelelwa ngumdla wokutya: Iintlungu zinokuphazamisa izisu zeekati. Ngenxa yoko, iikati ezisezintlungwini zihlala zisitya kancinci okanye zingatyi kwaphela.
Ngaba ukutya okuphezulu kuluncedo kwiikati?
Iikati eziphezulu zinemfuno eyongeziweyo yeevithamini kunye neemaminerali, njengoko umsebenzi we-enzyme yezitho zokugaya uyancipha ngokukhula. Ke ngoko, le mfuno kufuneka igutyungelwe kukutya okulungele abantu abadala. Kukwacetyiswa ukuba ukondle ukutya okunomxholo ophantsi we-phosphorus.
Liliphi ixesha elifanelekileyo lokutyisa iikati?
Yondla ngexesha elinye xa kunokwenzeka. Lungisa ukutya ukuze kuhambelane nekati yakho: Iikati ezincinci zifuna izidlo ezintathu ukuya kwezine ngosuku. Izilwanyana ezindala kufuneka zondliwe kabini ngemini: kusasa nangokuhlwa. Iikati ezindala kufuneka zivunyelwe ukuba zidle kathathu ngosuku.
Ngaba kufuneka utyise iikati nasebusuku?
Indlela yendalo etya ngayo ikati ithetha ukuba itya ukuya kutsho kwizidlo ezincinci ezingama-20 imini yonke – nasebusuku. Kuluncedo ke ngoko ukuba ubonelela ngokutya phambi kokuba uye kulala ukuze intshontsho lekati likwazi nokutya ebusuku ukuba kuyimfuneko.
Ungadibanisa ukutya kwekati okomileyo nokumanzi?
Ukugquma iimfuno zamandla ekati yakho ngokutya okumanzi nokomileyo, sincoma ukwahlula isixa sisonke sokutya ngo-3 kwaye emva koko uyondle ngolu hlobo lulandelayo: Nika ikati yakho i-2/3 yobungakanani bokutya okukukutya okumanzi kwaye ukwahlule oku imixhesho emibini (umz. isidlo sakusasa nesangokuhlwa).
Yintoni ukutya kwekati okunempilo?
Inyama yemisipha ebhityileyo esuka kwinyama yenkomo, inyama yenkomo, igusha, inyamakazi, umvundla, kunye nenkukhu ifanelekile. Umzekelo, inyama yenkukhu efana nentliziyo, isisu, kunye nesibindi (isilumkiso: iinxalenye ezincinci kuphela) azibizi kwaye iikati zamkelekile.
Kutheni iikati ezindala zibhitya kangaka?
Ubhityile okanye ubhityile kakhulu? Zinobunzima obungakanani iikati? Singakunika konke okucacileyo: Kuyinto eqhelekileyo ukuba iikati zinciphise ubunzima njengoko zikhula. Ubunzima bezihlunu kunye nezicubu ezixhumeneyo ziyancipha, okwenza ikati yakho ibonakale ilula kwaye ibonakale incinci.
Ubudala buzibonakalisa njani kwiikati?
Iimpawu eziqhelekileyo zobudala kwiikati
Ngokubanzi, idyasi iba buthuntu ngokuguga kwaye ilahlekelwe ukukhanya kwayo. Ngenxa yobudala, uboya beekati buhlala bubonakala bubambekile, kuba iimpumlo zoboya ezichaphazelekayo azikwazi ukwenza ucoceko olwaneleyo ebudaleni.