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Ezempilo Ukuphila kahle Wellness oi-Amritha K By U-Amritha K. ngoJulayi 28, 2020 Usuku Lwe-Hepatitis Lomhlaba lubonwa mhlaka-28 Julayi minyaka yonke. Usuku luhlose ukuqwashisa nokuqeda umbulali othule obizwa nge-viral hepatitis. Iqembu lezifo ezithathelwanayo ezaziwa ngokuthi i-hepatitis A, B, C, D no-E ezingadala izifo zesibindi ezibucayi (zesikhashana) nezingapheli (zesikhathi eside).
I-Hepatitis ibangela ukufa kwabantu abayizigidi eziyi-1.4 minyaka yonke, okuyisifo sesibili esikhulu esithathelwanayo ngemuva kofuba. Ucwaningo luphinde luthi abantu abaphindwe kayisishiyagalolunye bathinteka yi-hepatitis kune-HIV [1] .
Kuyini i-Hepatitis B?
I-Hepatitis B ukutheleleka kwesibindi sakho, kubangele ukunqamuka kwesitho, ukwehluleka kwesibindi nomdlavuza futhi kubangelwa igciwane le-hepatitis B. Idluliswa ngokuthintana noketshezi oluthelelanayo lomzimba njengoketshezi lwesitho sangasese sowesifazane noma isidoda, negazi eliqukethe igciwane le-hepatitis B (HBV). Ukutheleleka kungasakazeka nangokuzidweba, ukwabelana ngezinsingo, ukuya ocansini nokubhoboza umzimba [okubili] .
Uma uthola ukwelashwa ngaphambi kwesikhathi, kuba ngcono. Ukutheleleka kuvame ukuhamba nomuthi wokugoma kanye nokudubula kwe-hepatitis B immune globulin [3] . Uma ukutheleleka kusebenza isikhathi esingaphezu kwezinyanga eziyisithupha, kusho ukuthi une-hepatitis B engapheli [4] .
Kwesinye isikhathi, ungahle ube ne-hepatitis B futhi ungahle ungazi ngoba awuzazi izimpawu. Kodwa-ke, uma uthintekile yileli gciwane, ungahle ube nomuzwa wokuthi unomkhuhlane.
Ezinye izimpawu zingazizwa ukhathele kakhulu, ikhanda, umkhuhlane omncane, ubuhlungu besisu, ukungathandi ukudla, ukungakhululeki esiswini, ukuhlanza, umchamo omnyama, ukunyakaza kwamathumbu anombala onsundu namehlo aphuzi nesikhumba. Lapho nje zonke lezi zimpawu seziphelile, ungathinteka yi-jaundice. I-Hepatitis B ingatholakala ngokuhlolwa kwegazi okulula [5] [6] .
Ukudla okunomsoco kanye ne-Hepatitis B
Kubalulekile ukulandela indlela yokudla enempilo ye-hepatitis B. Ukudla okungalungile kwesinye isikhathi kungaholela ezinkingeni zesibindi. Uma udla ukudla okunama-kilojoule amaningi, ungathola isisindo futhi ukukhuluphala ngokweqile kunomthelela oqondile ekwakheni amafutha esibindini, abizwa ngokuthi 'isibindi esinamafutha' [7] .
Njengoba kusondele usuku lwe-World Hepatitis Day, sibhale izeluleko zokudla okunempilo ongase uzilandele uma uphethwe yi-hepatitis B.
1. Izinhlamvu Eziphelele
Izinhlamvu eziphelele ezingacacisiwe ziqukethe zonke izinzuzo zokudla okunomsoco we-kernel yokusanhlamvu. Lokhu kufaka phakathi i-bran kanye negciwane. Izinhlamvu eziphelele zicebile ku-vitamin B, fiber, carbohydrate, amaminerali kanye namaprotheni. Izinhlamvu eziphelele zicebile ngezakhamzimba ezibalulekile njengevithamini B6, uvithamini E, i-magnesium, i-zinc nethusi. Abantu abane-hepatitis B bahlushwa amandla aphansi nokukhathala yingakho, ukudla okunomsoco okusanhlamvu okuphelele kungasiza [8] [9] .
Faka irayisi elinsundu, i-buckwheat, i-oatmeal, isinkwa sikakolweni kanye namabele ekudleni kwakho.
2. Izithelo
Odokotela beluleka iziguli ezinesifo sokusha kwesibindi kohlobo B ukuthi zidle izithelo eziningi. Ama-apula, amawolintshi, amagilebhisi nobhanana ambalwa phakathi kwawo. Ukudla ama-apula kungasiza iziguli ezinesifo sokusha kwesibindi kohlobo B ukuba zithuthukise amasosha azo omzimba, kunciphise kakhulu amathuba okuhlaselwa umkhuhlane [10] .
Amawolintshi acebile ku-vitamin C futhi andisa amandla omzimba okumelana namagciwane, okwenza ukuthi iziguli ze-hepatitis B zisheshe zilulame. Kufanelekile ukuthi iziguli zesifo sokusha kwesibindi kohlobo B zidle ubhanana, njengoba kunikezwe iqiniso lokuthi lesi sithelo sinenani eliphakeme lekhalori [ishumi nanye] .
Ukudla amagilebhisi kungabasiza ukuthi babuyise impilo yabo yesibindi, ngoba aqukethe amaminerali afana ne-calcium, i-potassium, i-phosphorus, i-iron, amaprotheni namavithamini B1, B2, B6, C kanye nama-flavonoids [12] . Ngokusho koMnyango Wezolimo wase-US (USDA), abesifazane abaneminyaka engaphezu kwengama-30 kufanele badle cishe inkomishi elilodwa nesigamu sezithelo nabesilisa, izinkomishi ezimbili nsuku zonke.
3. Imifino
Ezigulini ze-hepatitis B, kunconywa ukuthi badle imifino nsuku zonke nakanjani. Imifino enemibala iqukethe ama-antioxidants, angavikela amaseli wesibindi ekulimaleni okufana nebhonasi yeziguli ze-hepatitis B [13] .
Ngokusho kwe-USDA, abesifazane abadala kuneminyaka engama-30 kufanele badle cishe izinkomishi ezimbili kuya kwezimbili nohhafu zemifino ngosuku namadoda, izinkomishi ezintathu zemifino. Kuhle ukusebenzisa inhlanganisela yemifino eminingi kunokunamathela kokuthize [14] . Isipinashi, izaqathe, amakhowe kanye nefungus yemvelo kungasiza kakhulu, futhi imifino enesitashi njengamazambane nayo ingadliwa ngokuncane.
4. Amafutha Omnqumo
Ngenkathi kudingeka ukufaka amafutha ekudleni kwakho ukuze uhlale uphilile, kufanele ugweme amafutha agcwele kakhulu. Amafutha athile, njengamafutha esundu, agcwele kakhulu [ishumi nanhlanu] . Enye indlela enhle kungaba uwoyela womnqumo. Kwelulekwa odokotela ukuthi badle okungenani izipuni eziyi-2-3 zamafutha omnqumo. Zama ukwenza isaladi lakho nokugqoka kwakho kokudla ngamafutha omnqumo acindezelwe kakhulu. Amanye amafutha anconyelwe iziguli ze-hepatitis B ngamafutha we-canola kanye namafutha we-flaxseed [16] .
5. Amaqanda
Amaphrotheni yisakhiwo esibalulekile esidinga umzimba wakho ukulungisa nokulungisa izicubu ezilimele. Amaqanda angumthombo ocebile wamaprotheni futhi aphephile ukuthi angadliwa yiziguli ze-hepatitis B [17] .
6. Inyama Enciphile
Inyama enciphile nayo iyingxenye yokudla okunempilo kwesibindi futhi ingadliwa yiziguli zesifo sokusha kwesibindi kohlobo B kodwa, kufanele baqinisekise ukuthi abayidli inyama ebomvu. Inkukhu iyindlela engcono kakhulu lapha [18] .
7. NgiyiMikhiqizo
Ngenkathi imikhiqizo yesoya inezinzuzo eziningi zezempilo futhi futhi iyingxenye yokudla okunempilo kwesibindi, kubalulekile ukukhumbula ukuthi awukudli ngokweqile, okungaba yingozi. Inani elilinganiselwe kufanele lisebenze kahle [19] .
Okunye ukudla okwakha ukudla okunempilo kweziguli ezinesifo sokusha kwesibindi kohlobo B kubandakanya amantongomane, imbewu, inhlanzi, izinkukhu, i-tofu, ubisi lonke, iyogathi noshizi.
Ukudla Okufanele Kugwenywe Nge-Hepatitis B
Umuntu one-hepatitis B kufanele asike konke okulandelayo ekudleni kwakhe [amashumi amabili] :
- Ukudla okusetshenzisiwe okuphezulu nge-sodium (usawoti)
- I-shellfish eluhlaza noma engaphekiwe (ukudla okufana ne-sushi)
- inyama ebomvu
- Isilimo esidliwayo esinamagatsha anamanzi
- Utamatisi
- Izimila zasolwandle
- Iklabishi
Encwadini Yokugcina…
Ezigulini ze-hepatitis B, kungakuhle ukuthi udle okungenani kathathu ngosuku. Uma ungeke ukwazi ukudla inani elifanele ngokudla kwakho okuthathu, yiba nokudla okuncane cishe izikhathi ezi-5-6 ngosuku.
