Ukudla okuphephile kwezinsuku ezingu-7
Ukuhlela imenyu yansuku zonke akulula njengoba nje ukudla kanye nokudla okunye kunamaprotheni, i-fiber, i- carbohydrate eyinkimbinkimbi namafutha amancane.
Nakhu okudingayo ukwazi ngesidlo ngasinye.
- Ukudla kwasekuseni kuzokusiza ukuba uqale usuku lwakho ngamandla amaningi. Ungabhubhisi ukudla kwasekuseni kwakho ngama-fat-fat and high-calorie foods. Khetha amaprotheni kanye ne-fibre ukuze uthole ukudla kwasekuseni, futhi yisikhathi esihle sokudla izithelo ezintsha.
- I-mid-morning snack isingakhetha ngokuphelele. Uma udla kwasekuseni elikhudlwana, ungase ulambe kuze kube semini. Kodwa-ke, uma uzwa kancane ulambile futhi kwasemini kusekhona amahora amabili noma amathathu kude, ukukhanya okuphakathi kokukhanya okuphakathi kuzokukhipha ngaphandle kokungeza amakholori amaningi.
- Kudla ukudla okuvame ukudla emsebenzini noma esikoleni, ngakho-ke sekuyisikhathi esihle ukupakisha isangweji noma izinsalela ukuthi ungakwazi ukushisa nokushisa. Noma, uma uthenga ukudla kwasemini, khetha isobho eliphilile enempilo noma isaladi entsha ye-veggie.
- I-mid-ntambama yesidla nayo ikhethwa ngokuzithandela. Gcina phansi ema-khalori bese udla okwanele ukukuvimbela ukuba uzwe ulambile kakhulu ngoba isidlo singamahora ambalwa nje.
- Ukudla kwesidlo yisikhathi lapho kulula ukudla ngokweqile, ikakhulukazi uma ungadli okuningi emini, ngakho-ke ubuke ubungako bakho besabelo . Hlukana ngokweqile ipuleti yakho ibe yizingxenye ezine. Ingxenye eyodwa yenzelwa inyama yakho noma umthombo wamaprotheni, ingxenye eyodwa yowesitashi, kanti izingxenye ezimbili zokugcina ziyimifino eluhlaza futhi enemibala noma isaladi eluhlaza.
- Ukudla okunezinhlayiya ezicebile ze-carbohydrate kusihlwa kungakusiza ukuba ulale kodwa ugweme ukudla okunzima, okune-greasy noma ukudla okuphezulu ku-ushukela ohlanziwe.
Iviki Lamalungiselelo Okudla Okunempilo
Ukufunda izibonelo ezimbalwa kungenza lokhu kuhlela konke ukudla kube lula, ngakho-ke nanguviki ephelele. Awudingi ukulandela izinsuku ngokulandelana; ungakhetha noma yiluphi uhlelo lokudla, weqa omunye noma uphinde njengoba uthanda.
Uhlelo lwesidlo saleli sonto lwaklanyelwe umuntu odinga cishe amakholori angu-2,100 kuya ku-2,200 ngosuku futhi akanalo imingcele yokudla. Umgomo wakho wekhalori wansuku zonke ungahluka. Funda ukuthi ungenzansi, futhi ungenza ama-tweaks ohlelweni ukuze uvumelane nezidingo zakho ezithile.
Usuku ngalunye luhlanganisa ukudla okuyisithathu kanye nokudla okuyisithathu futhi kunokulinganisela okunempilo kwama-carbohydrates, amafutha namaprotheni. Uyothola futhi i-fibre eningi kusuka kokusanhlamvu okugcwele, izithelo, imifino kanye nemifino.
Yonke inqubo ihlanganisa ukudla okuyisithathu nokudla okuyisithathu okukugcina ukuzwa unelisekile usuku lonke. Ezinsukwini ezithile zihlanganisa ngisho ingilazi yobhiya noma iwayini. Zizwe ukhululekile ukungeza amanzi amaningi, ikhofi noma itiye we-herbal kunoma yiluphi usuku, kodwa khumbula ukuthi ukwengeza ukhilimu noma ushukela nakho kunezela ama-calories.
Kuhle ukushintshanisa izinto ezifanayo zemenyu, kodwa gcina izindlela zokupheka engqondweni - ukushintsha inkokhelo yezinkukhu nge-inkukhu eyosiwe kahle, kodwa ukuyibeka esikhundleni se-steak okuthosiwe ngeke kusebenze ngoba ukugcoba kushintsha amafutha, i-carb ne-sodium ubala-nama-khalori.
Okokugcina, ungakwazi ukulungisa ukudla kwakho kwekhalori ngokuqeda ukudla okulula uma ufuna ukunciphisa isisindo noma udla ukudla okulula okukhulu uma ufuna ukuthola isisindo.
Usuku Lokuqala
Uhlelo lokudla namuhla luqukethe amakholori angu-2 250, ngamaphesenti angama-55 alawo makhalori avela kuma-carbohydrate, amaphesenti angu-20 amafutha, namaphesenti angu-25 kusuka kumaprotheni.
Ibuye ine-34 amagremu fiber.
Ukudla kwasekuseni
- I-grapefruit eyodwa
- Amaqanda amabili axhunyiwe (noma othosiwe epanini elingekho)
- Izindwangu ezimbili ezigcwele isinkwa sokusanhlamvu nesibhotela esisodwa ngasinye
- Enye inkomishi yobisi obuncane
- Ikhofi eyodwa ikhofi emnyama noma i-herbal tea
(Ama-macronutrients: cishe ama-calories angu-555 anama-27 amagremu amaprotheni, ama-63 amagremu ama-carbohydrates, nama-gramu angu-23)
Snack
- Enye ibhanana
- Enye indebe ye-yogurt esinezinyosi ezimbili zezipuni
- I-Glass yamanzi
(Ama-Macronutrients: ama-khalori angu-360, ama-gram angu-14 amagremu, ama-78 amagremu ama-carbohydrate, ama-gramu angu- 1 we-fat )
Ukudla
- Isifuba sezinkukhu (isabelo se-6-ounce), esibhakabhakwe noma esibiwe (esingenayo isinkwa noma esomisiwe)
- Isaladi enkulu yensimu ne-utamatisi no-anyanisi ne-croutons eyodwa yekomishi, igcwele amafutha we-isipuni kanye noviniga (noma isaladi yokugqoka )
- I-Glass yamanzi
(Ama-Macronutrients: ama-kilojoule angu-425, amaprotheni ama-44 amagremu, ama-37 amagremu ama-carbohydrate, ama-9 amagremu amafutha)
Snack
- Enye indebe izaqathe
- I-humpo isipuni ezintathu
- Ingxenye eyodwa kwengxenye yesinkwa se-pita
- I-Glass yamanzi noma itiye le-herbal
(Ama-Macronutrients: ama-calories angu-157, ama-gram angu-6 ama-gram, ama-gramu angu-25 amagremu, ama-gramu angu-5 amafutha)
Dinner
- Enye indebe igwebe umqubuki
- Enye inkomishi irayisi elibomvu
- I-Halibut (isabelo se-ounce amane)
- Isaladi encane engadini eneqabunga elilodwa lwesipinashi, utamatisi, no-anyanisi egcwele amafutha amabili wezipuni kanye noviniga noma isaladi yokugqoka
- Iwayini elilodwa le-glass elimhlophe (elivamile noma elinobuciko )
- Amanzi aqhekezayo nge-lemon noma i-lime slice
(Ama-calories angu-646, ama-gramu angu-42 amagremu, 77 amagremu ama-carbohydrate, ama-8 amagremu amafutha)
Snack
- Enye indebe ye-blueberries
- Izipuni ezimbili ezikhishwe ukhilimu (izinto zangempela-zishaye owakho noma uthenge ku-can)
- I-Glass yamanzi
(Cishe ama-kilojoule angu-100, i-1 gram amaprotheni, ama-gram angu-22 amagremu, ama-gramu angu-2 amafutha)
Usuku Lwesibili
Uma udla le menyu yonke, uthola cishe amakholori angu-2,150, onamaphesenti angu-51 alawo makhalori avela kuma-carbohydrate, amaphesenti angu-21 ngamafutha, kanti amaphesenti angu-28 avela amaprotheni. Uhlelo lokudla lubuye lube nama-gramu angu-30 e-fibre.
Ukudla kwasekuseni
- I-muffin eyodwa engokolweni yesiNgisi enezicucu ezimbili ze-peanut butter
- I-orange eyodwa
- Ingilazi enkulu (ama-ounces angu-12) ubisi obungelona amafutha
- Ikhofi eyodwa ikhofi emnyama noma i-herbal tea
(Ama-Macronutrients: cishe ama-kilojoul angu-521 ane 27 amagremu amaprotheni, ama-gram angu-69 amagremu, nama-18 amagremu amafutha)
Snack
- Amakhukhi amabili ama-oatmeal omisiwe
- Iglasi lamanzi, itiye elishisayo noma ikhofi emnyama
(Ama-Macronutrients: ama-calories angu-130, ama-gramu angu-2 amaprotheni, ama-gramu angu-21 amagremu, ama-gram angu-1)
Ukudla
- Isangweji le-turkey (ama-ounces ayisithupha we-turkey inyama, isisindo esikhulu se-utamatisi, i-lettuce eluhlaza kanye nesinaphi emathini amabili wesinkwa sonke
- Isitsha esisodwa sesobho semifino ephansi-sodium
- I-Glass yamanzi
(Ama-Macronutrients: ama-calories angu-437, ama-gram angu-59 amagremu, ama-37 amagremu ama-carbohydrate, ama-gramu ayi-6)
Snack
- Enye indebe (cishe ama-30) amagilebhisi
- I-Glass yamanzi noma itiye le-herbal
(Ama-Macronutrients: ama-kilojoule angu-60, amaprotheni ayi-0.6 amagremu, ama-gramu angu-12 amagremudidi, ama-gramu angu-0 amafutha)
Dinner
- I-five-ounce sirloin steak
- Enye inkomishi egcwele amazambane
- Enye indebe iphekwe isipinashi
- Inyebe eyodwa yebhontshisi eluhlaza
- Omunye ubhiya weglasi (njalo, lite noma okungewona utshwala)
- Amanzi aqhekezayo nge-lemon noma i-lime slice
(Ama-calories angu-671, ama-gramu angu-44, ama-gramu angu-63 amagremu, 18 amagremu amafutha)
Snack
- Iziqephu ezimbili zigcwele isinkwa sikakolweni nama-tablespoons amabili (noma yiziphi izithelo ezihlukahlukene)
- Enye indebe engekho fat
- I-Glass yamanzi
(Cishe ama-kilojoule angu-337, ama-14 amagremu amaprotheni, ama-gram angu-66 amagremu, ama-3 amagremu amafutha)
Usuku Lwesithathu
Ukudla kwanamuhla kunama-calories angu-2,260, ngamaphesenti angama-55 alawo makhalori avela kuma-carbohydrate, amaphesenti angama-20 ngamafutha, namaphesenti angama-25 kusuka amaprotheni. Ibuye ine-50 gram fibre.
Ukudla kwasekuseni
- Omunye we-muffin we-bran ophakathi
- Enye ye-turkey yokudla kwasekuseni
- I-orange eyodwa
- Enye indebe engekho fat
- Ikhofi eyodwa ikhofi emnyama noma i-herbal tea
(Ama-Macronutrients: cishe ama-543 amakholori ane-26 amagremu amaprotheni, ama-84 amagremu ama-carbohydrate, nama-gramu ayi-15)
Snack
- Iphaya elilodwa elisha
- Enye indebe yavutha ubisi lwe-soy
- Iglasi lamanzi, itiye elishisayo noma ikhofi emnyama
(Ama-Macronutrients: ama-klori angu-171, ama-gram angu-6 amaprotheni, ama-gramu angu-34 amagremu, ama-gramu angu-2 amafutha)
Ukudla
- Isobho se-sodium esincane se-sodium esinezinhlanzi eziyisithupha zokushukela
- I-apple eyodwa ephakathi
- Amanzi
(Ama-Macronutrients: amakholori angu-329, amapremu angu-8 amagremu, ama-gramu angu-38 amagremu, ama-gramu angu-17 amafutha)
Snack
- I-apula eyodwa
- Elinye ucezu lwesiSwitzerland
- Amanzi aqhekezayo nge-lemon noma i-lime slice
(Ama-Macronutrients: ama-calories angu-151, ama-5 amagremu amaprotheni, ama-gramu angu-21 amagremu, ama-gramu ayi-6)
Dinner
- I-ounce-ounce ekhonza inyama ye-turkey
- Enye indebe yabhaka ubhontshisi
- Enye indebe iphekwe izaqathe
- Enye indebe iphekwe yisikhathi
- Ingilazi eyodwa yewayini
(784 kilojoule, 84 amagremu amaprotheni, 76 amagremu ama-carbohydrate, ama-3 amagremu amafutha)
Snack
- Enye indebe ye yogurt efriziwe
- Enye indebe e-raspberries ehlanzekile
(Cishe amakhilomitha angama-285, ama-gramu angu-7 amaprotheni, ama-gramu angu-52 amagremu, ama-gramu ama-7)
Usuku Lwesine
Ekupheleni kwanamuhla, uzodla cishe amakholori angu-2,230, ngamaphesenti angama-54 alawo makhalori avela kuma-carbohydrates, amaphesenti angu-24 ngamafutha, namaphesenti angu-22 kusuka amaprotheni. Uzothola cishe ama-gramu angu-27 fiber.
Ukudla kwasekuseni
- Enye indebe yonke ingqolowa egcwele ukolweni nekomishi elilodwa elingelona amafutha kanye noshukela owodwa we-isipuni
- Enye ibhanana
- Isiqephu esisodwa sesinkwa sokudla okusanhlamvu ngesibhotela esisodwa se-peanut butter
- Ikhofi eyodwa ikhofi emnyama noma i-herbal tea
(Ama-Macronutrients: cishe ama-kilojoule angama-557 ane-18 amagremu amaprotheni, ama-gramu angu-102 amagremu, nama-gramu ayi-12)
Snack
- Enye ikomidi lamagilebhisi kanye ne-tangerine eyodwa
- Iglasi lamanzi, itiye elishisayo noma ikhofi emnyama
(Ama-Macronutrients: ama-khalori angu-106, i-1 gram amaprotheni, ama-gramu angu-27 amagremudidi, ama-gram angu-1)
Ukudla
- Ukumboza nge-tortilla eyodwa kafulawa wekolweni, isigamu singakwazi ukufaka amanzi we-tuna (egcwele) amanzi, i-onepoon imayonnaise, i-ulethisi no-utamatisi osikiwe
- I-avocado eyodwa elicwengekile
- Enye indebe engekho fat
(Ama-Macronutrients: amakholori angu-419, ama-27 amagremu amaprotheni, ama-37 amagremu ama-carbohydrate, amagremu angu-19 amagugu)
Snack
- Enye indebe ye-cottage shizi (ama-1% we-fat)
- Isiqephu esisodwa se-ananaspa esisha
- Abakwa-graham abane
- Amanzi aqhekezayo nge-lemon noma i-lime slice
(Ama-Macronutrients: amakholori angu-323, ama-29 amagremu amaprotheni, ama-gramu angu-38 amagremu, ama-gramu angu-5 amafutha)
Dinner
- I-lasagna eyodwa ekhonzayo
- Isaladi encane engadini neyotamatisi no-anyanisi eqoshwe nge-one isipuni sesaladi yokugqoka
- Enye indebe engekho fat
(Ama-calories angu-585, ama-34 amagremu amaprotheni, ama-gramu angu-61 amagremu, ama-gramu ama-23)
Snack
- I-apula eyodwa
- Enye indebe engekho fat
(Cishe amakholori angu-158, ama-9 amagremu amaprotheni, ama-gramu angu-31 amagremu, ama-gram angu-1)
Usuku lwesihlanu
Lolu hlelo lokudla olumnandi luhlanganisa ukudla okuyisithathu nokudla okuyisithathu futhi linamakholori angu-2,250, ngamaphesenti angu-53 alawo makhalori avela kuma-carbohydrate, amaphesenti angu-25 ngamafutha, namaphesenti angama-21 kusuka kumaprotheni. Futhi eziningi ze-fiber-ngaphezu kuka-40 amagremu.
Ukudla kwasekuseni
- Isiqeshana esisodwa sesiFulentshi nesipuni esisodwa se-maple isiraphu
- Enye iqanda elibizayo noma elikhunjulwe
- Omunye we-backey we-turkey
- Ijubane elilodwa le-orange
- Ikhofi eyodwa ikhofi emnyama noma i-herbal tea
(Ama-macronutrients: cishe amakhilogremu angu-449 ane-16 amagremu amaprotheni, ama-gram angu-57 amagremu, nama-gramu angu-18)
Snack
- Enye indebe yahlanza izaqathe
- Enye indebe ye-cauliflower izingcezu
- Izipuni ezimbili zokugqoka izipuni
- Iglasi lamanzi, itiye elishisayo noma ikhofi emnyama
(Ama-Macronutrients: 223 amakholori, ama-4 amagremu amaprotheni, ama-18 amagremu ama-carbohydrate, ama-gram ayi-16)
Ukudla
- I-Veggie Burger ebhodini lonke lokusanhlamvu
- Enye indebe enyakatho (noma enye ebhontshisi)
- Enye indebe engekho fat
(Ama-Macronutrients: ama-calories angu-542, ama-38 amagremu amaprotheni, ama-85 amagremu ama-carbohydrate, ama-8 amagremu amafutha)
Snack
- I-apula eyodwa
- I-pita eyodwa enezipuni ezimbili ze-hummus
- Amanzi aqhekezayo nge-lemon noma i-lime slice
(Ama-Macronutrients: ama-kilojoule angu-202, ama-gramu angu-5 amaprotheni, ama-41 amagremu ama-carbohydrate, amagremu angu-4 amafutha)
Dinner
- Ifayela elilodwa lomfula
- Inyebe eyodwa yebhontshisi eluhlaza
- Enye inkomishi irayisi elibomvu
- Enye isaladi engadini encane enezinsipho ezimbili zesaladi zokugqoka
- Enye ingilazi yobhiya
- Amanzi aqhekezayo nge-lemon noma i-lime slice
(Amakholori angu-634, ama-27 amagremu amaprotheni, ama-78 amagremu ama-carbohydrate, amagremu ayi-13 amafutha)
Snack
- Enye inkomishi i-cottage cheese
- I-peach eyodwa entsha
(Cishe ama-khalori angu-201, ama-gramu angu-29 amagremu, ama-gram angu-16 amagremu, ama-gramu angu-2 amafutha)
Usuku Lwesithupha
Ukudla kwanamuhla nokudla okudlayo kunamakholori angu-2,200, ngamaphesenti angu-55 alawo makhalori avela kuma-carbohydrate, amaphesenti angu-19 ngamafutha, kanti amaphesenti angu-26 avela amaprotheni. Uzothola cishe u-31 amagremu fiber.
Ukudla kwasekuseni
- Enye inkomishi ye-corn cup kanye nama-tiaspoon amabili ushukela kanye nendebe engekho fat
- Enye ibhanana
- Enye iqanda elibilisiwe
- Ikhofi eyodwa ikhofi emnyama noma i-herbal tea
(Ama-Macronutrients: cishe ama-khalori angu-401 ane-18 amagremu amaprotheni, ama-72 amagremu ama-carbohydrate, nama-gramu ayi-6)
Snack
- Enye inkomishi ye-yogurt enomuntu oyedwa uju we-isipuni, i-half-cup cupbolberries, kanye nepuni elilodwa lama-alimondi
- Iglasi lamanzi, itiye elishisayo noma ikhofi emnyama
(Ama-Macronutrients: ama-302 kilojoule, ama-gramu angu-15 amagremu, ama-gramu angu-46 amagremu, ama-8 amagremu amafutha)
Ukudla
- Enye indebe yonke i-pasta yengqolowa enekomishi elilodwa lesigamu elibomvu i-pasta
- Isaladi ye-Medium engadini kanye no-utamatisi no-anyanisi kanye nama-amabili wezipuni zesaladi zokugqoka
- I-Glass yamanzi
(Ama-Macronutrients: amakholori angu-413, ama-11 amagremu amaprotheni, ama-67 amagremu ama-carbohydrate, amagremu angu-12 amagremu)
Snack
- Ingxenye eyodwa nengxenye yehobe i-cottage shizi
- I-peach eyodwa entsha
- I-Glass yamanzi
(Ama-Macronutrients: 303 kilojoule, ama-gram angu-43 amagremu, ama-gram angu-23 amagremu, ama-gramu angu-4 amafutha)
Dinner
- I-ounine nengxenye eyodwa kwesigamu ekhonza ingulube
- Isaladi encane engadini ne utamatisi no-anyanisi egcotshwe ngamafutha wezipuni kanye noviniga (noma isaladi yokugqoka)
- Omunye amazambane amazambane abhakabhaka amancane
- I-asparagus eyodwa yendebe
- Iwayini elilodwa le-glass (elivamile noma elinobuchwepheshe)
- Amanzi aqhekezayo nge-lemon noma i-lime slice
(Ama-kilojoule angu-500, ama-46 amagremu amaprotheni, ama-35 amagremu ama-carbohydrate, ama-gramu ayi-10)
Snack
- Abakwa-graham abahlanu
- Enye indebe engekho fat
- Enye indebe ye-strawberries
(Cishe amakhilomitha angu-279, ama-gramu angu-10 amaprotheni, ama-gramu ayi-50 amagremu, ama-gramu angu-3 amafutha)
Usuku Lesikhombisa
Imenyu yanamuhla iqukethe amakholori angu-2 200, ngamaphesenti angama-54 alawo makhalori avela kuma-carbohydrate, amaphesenti angu-22 ngamafutha, kanti amaphesenti angama-24 avela amaprotheni. Kukhona futhi ama-gram angu-46 amagremu.
Ukudla kwasekuseni
- Enye indebe iphekwe i-oatmeal ne-cup isigamu se-blueberries, ikhefu elilodwa lesigamu okungelawo amafutha, nesipuni esisodwa se-almond
- Amathanga amabili ama-turkey bacon
- Enye indebe engeyona i-fat ukuphuza
- Ikhofi eyodwa ikhofi emnyama noma i-herbal tea
(Ama-Macronutrients: cishe amakhilogremu angu-442 ane-26 amagremu amaprotheni, ama-gramu angu-59 amagremu, nama-gramu ama-14)
Snack
- Enye indebe ye-yogurt esine-honeypoon eyodwa, i-half-cup ye-strawberries, nama-tablespoons amabili e-almond slivers
- Iglasi lamanzi, itiye elishisayo noma ikhofi emnyama
(Ama-Macronutrients: amakholori angu-343, amapremu angu-17 amagremu, 41 amagremu ama-carbohydrate, amagremu angu-13 amagremu)
Ukudla
- Ibele lezinkukhu eliphekwe yi-6 ounce
- Isaladi enkulu yensimu namatamatisi no-anyanisi kanye nama-tablespoons amabili okugqoka isaladi
- Omunye wabhaka amazambane amahle
- Umqulu owodwa wekolweni lonke.
- I-Glass yamanzi
(Ama-Macronutrients: ama-kilojoule angu-498, ama-47 amagremu amaprotheni, ama-63 amagremu ama-carbohydrate, ama-gramu ayi-6)
Snack
- Enye inkomishi i-broccoli florets eluhlaza
- Enye inkomishi eluhlaza isanqante esisikiwe
- Izipuni ezimbili ze-veggie noma i-salad yokugqoka
- I-peach eyodwa entsha
- I-Glass yamanzi
(Ama-Macronutrients: ama-kilojoule angu-112, ama-3 amagremu amaprotheni, ama-gramu angu-25 amagremu, ama-gram angu-1)
Dinner
- I-ounce esithathu ekhonza i-saumoni ebhaka noma egosiwe
- Ubhontshisi owodwa wenkomishi emnyama
- Enye indebe yaseSwiss chard
- Enye inkomishi irayisi elibomvu
- I-roll eyodwa yokudla kakolweni ngendwangu yebhotela
- Amanzi aqhekezayo nge-lemon noma i-lime slice
(Amakholori angu-671, ama-gram angu-38 amagremu, 91 amagremu ama-carbohydrate, ama-gram angu-19 amafutha)
Snack
- I-Orange eyodwa
(Cishe ngamakholori angu-62, i-1 gram amaprotheni, ama-gramu angu-15 amagremu, ama-gramu angu-0 amafutha)
Izwi elivela
Ukuhlela ukudla okunempilo akulula kepha uma ungasetshenzisiwe, ukuhlela kungathatha umkhuba omncane. Izibonelo esizihlinzekile kufanele zikunike isiqalo esihle.
Ungazizwa udangele uma ungabambeleli ohlelweni njengoba nje kuvezwe-kulungile ukwenza izinhlobonhlobo ezivumelane nendlela yakho yokuphila nezidingo. Yenza konke okusemandleni akho ukufaka izinqumo eziphilile ezinsukwini zakho-imifino, izithelo, amaprotheni awomile, ubhontshisi kanye namaqabunga, kanti okusanhlamvu konke kuhlale kubhejethi ezihlakaniphile.