Unyango lweKhaya eli-8 ngokweNdalo ngokuThoba amaNqanaba akho oDaleko

Umxholo

• 1. Sukuthatha izongezo eziqukethe i-creatine
• 2. Nciphisa iprotheyini oyityayo
• 3. Yitya ifibre ngakumbi
• 4. Thetha nomboneleli wakho wezempilo malunga nokuba ungasela kangakanani ulwelo
• 5. Yehlisa ukutya kwakho ityuwa
• 6. Kuphephe ukusebenzisa kakubi ii-NSAID
• 7. Kuphephe ukutshaya
• 8. Nciphisa ukusela kwakho utywala
• Umgca wezantsi

I-Creatinine yimveliso yenkunkuma eveliswayo xa usebenzisa izihlunu zakho. Ukutya iiprotheyini ezininzi kunokuvelisa isixa esincinci sale nto yezinto eziphilayo.

Umjelo wegazi lakho uhambisa i-creatinine kwizintso zakho, apho umzimba wakho uyihluza ngomchamo wakho. Nangona kunjalo, ukuba izintso zakho azisebenzi kakuhle, inqanaba le-creatinine egazini lakho linokwakha.

Umboneleli wakho wezempilo unokujonga igazi kunye nomchamo wakho kwi-creatinine, kunye noku-odola ezinye iimvavanyo zokuvavanya impilo yezintso zakho. Inqanaba eliqhelekileyo lixhomekeke kubudala bakho, ubuhlanga, isini, kunye nobungakanani bomzimba.

Amanqanaba angaqhelekanga okudala anokuba luphawu lwesifo sezintso.

Unokufuna uvavanyo lwe-creatinine ukuba unale mpawu:

• utshintsho ekuchameni (ubukhulu, iintlungu, ukubola, okanye igazi)
• izihlunu zemithambo
• ukudinwa
• isicaphucaphu okanye ukugabha
• ukukhukhumala kufutshane namehlo
• ukudumba ezinyaweni okanye emaqatheni

Ugqirha wakho unokucebisa ngokuvavanywa rhoqo kwe-creatinine ukuba unayo nayiphi na kwezi meko zilandelayo, ezinokuthi zibe negalelo ekunciphiseni ukusebenza kwezintso:

• isifo seswekile
• igazi elonyukayo
• isifo se-thyroid
• izifo ezizimeleyo
• usulelo lwebacteria lwezintso
• indlela yokuchama ebhlokiweyo
• Imbali yosapho yesifo sezintso

Amanqanaba e-Creatinine anokuphakama okwexeshana kwimithambo enzima okanye asebenzise amayeza athile afana nesulfamethoxazole, trimethoprim, okanye iziyobisi ngamachiza.

Ngapha koko, ukukhulelwa okanye ukutya ukutya okunenyama ebomvu kunokuba negalelo.

Umzimba wakho kufuneka ucoce igazi lakho ukuze usebenze ngokugqibeleleyo. Eyona ndlela yokunciphisa amanqanaba akho e-creatinine kukunyanga oyena nobangela.

Ukuba i-creatinine yegazi yakho iphezulu, kubalulekile ukuba usebenzisane nomboneleli wakho wezempilo ukuze uvelise isicwangciso sonyango sokujongana nayo nayiphi na imiba yezonyango enokuba yingozi ekusebenzeni kwezintso.

Kunye namayeza akho kunye nolunye unyango, buza umboneleli wakho wezempilo ukuba ngaba ezi nguqulelo zilandelayo zokuphila zikulungele.

Nazi iindlela ezi-8 zokwehlisa ngokwendalo amanqanaba akho e-creatinine.

1. Sukuthatha izongezo eziqukethe i-creatine

I-Creatine yinkomfa yendalo eyenziwe kwisibindi sakho. Ihanjiswa kwimisipha yakho apho isetyenziselwa khona amandla. I-creatine engasetyenziswanga engasetyenziswanga njengamandla aguqulwa abe yi-creatinine, imveliso yenkunkuma.

Ukongeza kwifom yayo yendalo, i-creatine iyafumaneka njengesongezelelo somlomo. Abanye iimbaleki zisebenzisa ezi zixhobo zivelisa i-creatinine ukunceda ukuphucula ukusebenza kweembaleki.

Nabani na onqwenela ukunciphisa amanqanaba e-creatinine ukuphucula ukusebenza kwezintso akufuneki athathe izongezo zokudala. Kukho uphando olulinganiselweyo kwizongezelelo ze-creatine kunye nokhuseleko lwabo ngokubanzi.

Thetha nogqirha wakho ngaphambi kokuba ungeze nayiphi na isongezelelo kwisondlo sakho.

2. Nciphisa iprotheyini oyityayo

Uphando lubonisa ukuba ukutya izixa ezikhulu zeprotein, ubuncinci okwethutyana. Ngokukodwa, inyama ebomvu ephekiweyo inokuchaphazela i-creatinine. Ubushushu ekuphekeni bubangela ukuba umdali ofunyenwe kwinyama avelise i-creatinine.

Abantu abalandela ukutya okuphezulu kakhulu kwinyama ebomvu okanye eminye imithombo yeeprotein, kubandakanya iimveliso zobisi, banokuba namanqanaba aphezulu e-creatinine kunabantu abatya okuncinci koku kutya.

Ukuba utya inyama ebomvu ebomvu, tshintshela kwizitya ezisekwe kwimifuno. Zama ukutshintshela i-burger yenkomo ye:

• Imifuno yemifuno
• isityu semifuno esisityayo
• isuphu yentlumayo

3. Yitya ifibre ngakumbi

Uphando oluthe kratya luyafuneka ukumisela iziphumo zefayibha yokutya kumanqanaba e-creatinine. Nangona kunjalo, olunye uphononongo lubonise ukuncipha okubonakalayo kumanqanaba e-creatinine kubantu abanesifo sezintso esinganyangekiyo abathe bonyusa ukutya kwabo ifiber.

Ifayibha inokufumaneka kukutya okuninzi, kubandakanya:

• iziqhamo
• imifuno
• amazimba
• iimbotyi

4. Thetha nomboneleli wakho wezempilo malunga nokuba ungasela kangakanani ulwelo

Ukuphelelwa ngamanzi emzimbeni kunokunyusa amanqanaba e-creatinine. Ukungenisa umbane kunokuba ngumcimbi kwabanye abantu abanesifo sezintso.

Thetha nomboneleli wakho wezempilo malunga nokuba ungakanani amanzi kunye nolunye ulwelo ekufuneka usele yonke imihla, kunye nelona xesha lilungileyo lokuzisela.

5. Yehlisa ukutya kwakho ityuwa

Ukutya okubandakanya ityiwa egqithisileyo kunokuba negalelo kuxinzelelo lwegazi. Ukutya okuqhubekekayo, ngakumbi, zihlala zilayishwa nge-sodium kunye ne-phosphorus, ebonakalise ukuba inokubangela imiba yezintso.

Cinga ngokugxila ekutyeni okupheleleyo, okungasetyenziswanga, kunye nokusebenzisa izinongo kunye nemifuno ukunambitha ukutya kwakho xa kunokwenzeka.

6. Kuphephe ukusebenzisa kakubi ii-NSAID

Iipilisi zeentlungu ezingaphezulu kweye-counter ezifana ne-non-steroidal anti-inflammatory drugs (i-NSAIDs) zinokuba yingozi xa zithathwa rhoqo okanye ngexabiso ngaphezulu kwedosi ekucetyiswayo, ngakumbi ukuba unesifo sezintso.

Thetha nomboneleli wakho wezempilo ukumisela unyango olululo lweentlungu kunye nokudumba kunye nokuba uzithatha kangaphi.

7. Kuphephe ukutshaya

Ukutshaya imidiza kunokuwenzakalisa umzimba ngeendlela ezininzi, kubandakanya nomngcipheko wesifo sezintso esinganyangekiyo.

Ukuyeka kunokuba yindlela yokunciphisa ukubakho kwemicimbi kunye nezintso zakho ezinokunyusa amanqanaba e-creatinine.

8. Nciphisa ukusela kwakho utywala

Ukusetyenziswa kotywala kunokuba yingxaki xa kufikwa ekusebenzeni kwezintso. Olunye uphononongo lubonakalisile ukuba ukusetyenziswa kotywala kunokunceda ukunciphisa umngcipheko wesifo sezintso ezingapheliyo.

Abanye babonisa ukuba utywala obuninzi bunokonakalisa izintso. Iyakwazi nakwiimeko ezifana noxinzelelo lwegazi oluphezulu kunye nokuxhomekeka kotywala.

Ukuba usela utywala, nxibelelana nomboneleli wakho wezempilo malunga namanqanaba akhuselekileyo kwiimfuno zakho zempilo.

Umgca wezantsi

Amanqanaba okudala okudala angabonisa imeko ezinzulu zonyango kodwa ibe yimveliso yethutyana yeendlela ezithile zokuphila okanye iimeko.

Ukuba umboneleli wakho wezempilo ufumanisa ukuba amanqanaba akho e-creatinine aphezulu, utshintsho kumanqanaba omsebenzi wakho kunye nokutya, ukusela, kunye nemikhwa yokuncedisa kunokunceda ukunciphisa.