Eating well on ARVs for adults, isiZulu - Cindi
Eating well on ARVs for adults, isiZulu - Cindi
Eating well on ARVs for adults, isiZulu - Cindi
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Ukuphila nokudla kahle<br />
Ukudla ngendlela efanele<br />
kwabadala abaphila<br />
ngemishanguzo yesifo<br />
sengculazi (ama<strong>ARVs</strong>)<br />
Leli bhukwana likucobelela ngolwazi olubalulekile ngokudla ngendlela efanele<br />
nokunakekela impilo yakho uma uphila ngokudla imishanguzo yesifo sengculazi<br />
(<strong>ARVs</strong>). Leli bhukwana liphelezela elakwaCINDI elaziwa ngokuthi ‘Living and<br />
<str<strong>on</strong>g>Eating</str<strong>on</strong>g> Well’. Ungalithola emahhovisi akwaCINDI (55 Jabu Ndlovu/Loop St,<br />
Pietermaritzburg) noma uvakashele ku www.cindi.org.za. Funda leli bhukwana<br />
kanye nencwadi ethi Living and <str<strong>on</strong>g>Eating</str<strong>on</strong>g> Well.<br />
Lishicilelwe ngosizo lwezimali zakwa-Irish Aid.
Kungani esikudlayo<br />
nesikuphuzayo<br />
kubalulekile uma sidla<br />
ama-<strong>ARVs</strong><br />
Sesifikile isikhathi<br />
sokuba ngidle<br />
ama-<strong>ARVs</strong>, Ma.<br />
Ngobani Bengicabanga ukuthi<br />
ngenza umsebenzi <strong>on</strong>comekayo<br />
wokuphekela thina sobabili<br />
ukudla okunempilo!<br />
Upheka kahle Ma. Kodwa amasosha<br />
omzimba ehle kakhulu. Ngidinga ama-<br />
<strong>ARVs</strong> ukuze angisize ngiphile kahle. Ama-<br />
<strong>ARVs</strong> nokudla okunempilo kuzosebenzisana<br />
kungigcine ngiphilile.<br />
Kungani ungaphuzi<br />
amaphilisi okungezelela<br />
umsoco ukuze alekelele<br />
ama-<strong>ARVs</strong><br />
Kusho ukuthi<br />
ukupheka kwami<br />
kusabalulekile<br />
Akuy<strong>on</strong>a impendulo lokho, Ma. Ngidinga ukudla<br />
okufanele ukuze imishanguzo isebenze kahle<br />
futhi kuvimbeke nokucanuzela kwenhliziyo<br />
okudalwa iyo imishanguzo.<br />
Ushaye kh<strong>on</strong>a! Ukudla okunempilo<br />
kuz<strong>on</strong>gisiza ngihlale ngiphilile. Kanti<br />
nemishanguzo iz<strong>on</strong>gisiza ngihlale<br />
nginamandla.<br />
Ngifisa<br />
sengathi kungaba<br />
nendlela ewumlingo<br />
engakugcina<br />
uphilile.<br />
Nami futhi Ma. Kodwa ayikho. Kuzomele<br />
ngisebenze kanzima ngidle imishanguzo, ngidle<br />
ngendlela efanele futhi ngizigcine ngiphile kahle.<br />
Futhi ngizoludinga usizo lwakho.<br />
Yebo, sizosizana. Ngithemba ukuthi uma<br />
imishanguzo nokudla sekukusizile uzoba<br />
namandla bese uz<strong>on</strong>gisiza ekhishini!
Kungani kubalulekile ukudla ngendlela<br />
efanele uma ngisebenzisa ama-<strong>ARVs</strong><br />
Ukudla ngendlela efanele kubalulekile kuw<strong>on</strong>a w<strong>on</strong>ke umuntu. Ukudla izinhlob<strong>on</strong>hlobo<br />
zokudla kusiza abaphila negciwane lengculazi, nalabo abangenalo, ukuba imizimba<br />
yabo ikwazi ukulwa nezifo, ibe nesisindo esifanele futhi iphile kahle. Kumuntu osedla<br />
amaARVS, ukudla okufanele<br />
kubalulekile ukuze le mishanguzo<br />
isebenze kahle. Ukudla<br />
ngokufanele kuyasiza ukugwema<br />
izifo ezidalwa ukudla imishanguzo<br />
njengokucanuzela kwenhliziyo<br />
nohudo. Futhi ama<strong>ARVs</strong><br />
ayalambisa. Umuntu ugcina esedla<br />
kakhulu futhi edla njalo.<br />
Ukudla okunjani okuqinisa amasosha omzimba<br />
Kubalulekile ukuba sidle ukudla okuzokwenza amasosha emizimba yethu abe namandla.<br />
Nanka amasu angakusiza ngokufanele ukudle:<br />
Vama ukudla<br />
izinhlob<strong>on</strong>hlobo zokudla<br />
Akukho ukudla okungathi<br />
kukodwa kusinike w<strong>on</strong>ke umsoco<br />
esiwudingayo. Yingakho kumele<br />
sidle izinhlob<strong>on</strong>hlobo zokudla<br />
nsuku z<strong>on</strong>ke. Ukunezezela ngesidlo<br />
esisodwa nsuku z<strong>on</strong>ke kuzokusiza<br />
ukuba ube namandla.<br />
Kubalulekile ukuba sidle ukudla<br />
esikuthandayo.<br />
Abantu abaningi<br />
abaphila<br />
negciwane<br />
lengculazi<br />
nasebengenwe<br />
yilesifo<br />
abakuthandi ukudla. Lokhu kudala<br />
ukuba bazace. Akulungile lokhu,<br />
kukhubaza amasosha omzimba.<br />
Qikelela ukuthi kube ukudla<br />
okuthandayo kodwa okunomsoco.<br />
Ukudla izibiliboco zasezitolo<br />
njengenkukhu ethosiwe nokunye,<br />
akunayo impilo.<br />
Ezinye izindlela zokuzikhuthaza ukuba udle:<br />
Yidla kanye nomngani noma nomndeni<br />
Yidla ukudla<br />
okuthandayo<br />
Yidla kancane<br />
kodwa kaningana<br />
Qala ukuvocavoca<br />
umzimba,<br />
njengokuhamba<br />
Uma uthanda<br />
okuphuzwayo kunokudla,<br />
phuza amasi, ubisi noma<br />
amahewu.
Isidlo ngasinye asibe nesitashi<br />
Kubalulekile ukuthi sibe kh<strong>on</strong>a isitashi<br />
kuk<strong>on</strong>a k<strong>on</strong>ke ukudla esikudlayo.<br />
Ukudla okunesitashi kusinika amandla<br />
ukuze sikwazi ukusebenza, ukudlala<br />
nokujabulela impilo. Kuyasiza futhi<br />
ukuba singazaci, sibe nesisindo<br />
esikahle.<br />
Ukukhuluphala kakhulu nako<br />
kungadala izinkinga zempilo. Nakuba<br />
bebaningi abanesandulela ngculazi<br />
abazacile, bakh<strong>on</strong>a nabakhuluphele<br />
kakhulu. Uma ukhuluphele yidla<br />
isitashi esincane.<br />
Uma ukhuluphele noma<br />
uma uzacile kuyadingeka<br />
ub<strong>on</strong>ane nochwepheshe<br />
wezokudla emtholampilo.<br />
Khuluma nomeluleki wakho<br />
ngalolu daba.<br />
Izib<strong>on</strong>elo zokudla okunesitashi yilokhu:<br />
• Okwenziwe<br />
ngempuphu<br />
• Isinkwa<br />
• Ilayisi<br />
• Isitambu<br />
• Amadumbe<br />
• Ujeqe nombila<br />
• Amazambane<br />
• Ubhatata<br />
ENingizimu Afrika sinomthetho othi impuphu<br />
nofulawa kumele kuthakwe kuxutshwe<br />
namavithamini namaminerali. Kusho ukuthi<br />
impuphu nesinkwa osithenge esitolo sinomsoco<br />
ozokusiza ukuqinisa amasosha omzimba. Funa lolu<br />
phawu uma uthenga esitolo. Zama ukuthenga<br />
ufulawa wesinkwa, hhayi owamakhekhe, uma ufuna<br />
ukwenza ujeqe noma amagwinya.<br />
Yidla amaveji nezithelo eziningi<br />
Amaveji amasha nezithelo<br />
kunamavithamini asizayo ukuqinisa<br />
amasosha omzimba. Kanti futhi ayasiza<br />
ukubulala okungalungile emzimbeni.<br />
Zama ukudla izinhlob<strong>on</strong>hlobo. Kuyisu<br />
elihle ukudla amaveji nezithelo<br />
okunemibala ehlukene ngosuku ngoba<br />
kuqukethe umsoco <strong>on</strong>gefani.<br />
Imifino yasendle njengocadolo mihle<br />
ngoba iqukethe umsoco omningi.<br />
Zama:<br />
• Isipinashi<br />
esiluhlaza<br />
• Ithanga eliphuzi<br />
• Imifino yezintanga<br />
eluhlaza<br />
• Ubhithruthi<br />
obomvu<br />
• Amawolintshi<br />
• Utamatisi<br />
Amaveji nezithelo<br />
kushibhile uma kuyisikhathi<br />
sako. Thengisana<br />
nomngani ukuze uthenge<br />
ngesaka noma uzitshalele<br />
okwakho engadini. Kunc<strong>on</strong>o<br />
ukutshala. Khumbula<br />
ukuwashisisa izithelo<br />
ngaphambi kokuba uzidle.<br />
Ukudla amaphilisi<br />
anamavithamini akusho ukuthi<br />
yeka amaveji nezithelo.<br />
Amaveji nezithelo aqukethe<br />
okuningi okusiza ukuthuthukisa<br />
impilo yakho.
Yidla okuqhamuka ezilwaneni nsuku z<strong>on</strong>ke<br />
Ukudla okuqhamuka ezilwaneni kunamaphrotheni amaningi. Abantu abane-HIV badinga<br />
amaphrotheni amaningi ukuze izicubu<br />
zabo zingabi ntekenteke. Amaphrotheni<br />
ayasiza ukuqinisa amasosha omzimba.<br />
Zama ukuwadla okungenani kanye<br />
ngosuku.<br />
Isibindi (senkukhu,<br />
senkomo nesesiklabhu),<br />
ufishi osethinini namaqanda<br />
kunamaphrotheni akahle<br />
kanti akubizi kakhulu.<br />
Uma unayo indawo ekhaya<br />
kungakusiza ukufuya<br />
izinkukhu.<br />
Okuqhamuka ezilwaneni okunamaphrotheni<br />
yilokhu:<br />
• Inkukhu<br />
• Ufishi/inhlanzi<br />
• Amasi<br />
• Ubisi<br />
• Ushizi<br />
• Amaqanda<br />
Faka ushukela namafutha<br />
ekudleni<br />
Ushukela namafutha<br />
kubalulekile kakhulu kubantu<br />
abanciphile emzimbeni. Lokhu<br />
kumele kufakwe ekudleni<br />
ukuze umzimba ubuyele<br />
endaweni yawo nokwenza<br />
ukudla kunambitheke<br />
kanc<strong>on</strong>o. Ushukela, uju,<br />
amafutha nemajarini kumele<br />
kufakwe ekudleni ukuze<br />
ukudla kunikeze amandla<br />
amaningi. Kubaluleke<br />
kakhulu lokhu kubantu<br />
abangakuthandi kahle ukudla.<br />
Ungawufaki kakhulu ushukela<br />
ngoba kwabanye ubuye<br />
uvale inhliziyo kanti ungenza<br />
nezil<strong>on</strong>da eml<strong>on</strong>yeni zibhibhe.<br />
Jwayela ukudla<br />
ubh<strong>on</strong>tshisi, uphizi,<br />
amalentili,<br />
amakinati nesoya<br />
Lokhu kudla kunamaphrotheni<br />
amaningi. Kuhle<br />
futhi ngoba kunenxoza<br />
(ifayibha) esiza ukuba<br />
umgudu wokudla usebenze<br />
kahle.<br />
Yidla<br />
ubh<strong>on</strong>tshisi nesoya<br />
esikhundleni<br />
sokudla<br />
okuqhamuka<br />
ezilwaneni uma<br />
ub<strong>on</strong>a ukuthi<br />
inyama iyabiza<br />
noma ayitholakali<br />
kalula.<br />
Nyakazisa umzimba<br />
Kubalulekile ukuthi ukujwayele ukunyakazisa<br />
umzimba. Kusiza umzimba ube namandla, kuqinisa<br />
izicubu futhi kwenza sikuthande ukudla. Ezinye<br />
zezindlela zokunyakazisa umzimba ukuhamba,<br />
ukusebenza engadini nokwenza imisebenzi<br />
yasendlini.
Ngingakuhlela kanjani ukudla<br />
okunempilo<br />
Ukuhlela isidlo esinempilo kubukeka kunzima. Okungenza kube lula ukuqala ubukisise<br />
ojwayele ukukudla bese ucabangisisa ukuthi unganezezela ngani ukwenza ukudla kube<br />
nempilo kakhudlwana. Sebenzisa namasu ofunde ngawo emakhasini adlule.<br />
Isidlo sasekuseni<br />
Sidla<br />
iphalishi.<br />
Faka ithisipuni lemajarini namabili<br />
kashukela ukulekelela ukukhula<br />
kwesisindo somzimba.<br />
Bese udla newolintshi.<br />
Ukudla okulula<br />
okudliwa esithubeni<br />
Sidla<br />
isinkwa.<br />
Faka iphinathibhatha ukuze uthole<br />
amaphrotheni namafutha kanti<br />
ungasebenzisa nojamu ozokusiza<br />
ukukhulisa isisindo<br />
somzimba.<br />
Yidla<br />
nobhanana.<br />
Isidlo sasemini<br />
Sidla isitambu<br />
esinobh<strong>on</strong>tshisi.<br />
Ubh<strong>on</strong>tshisi muhle ngamaphrotheni<br />
kanti isitambu sinika amandla.<br />
Faka iklabishi nombala<br />
walo oluhlaza, ikholiflawa<br />
emhlophe kanye nethanga<br />
eliza nombala<br />
walo ophuzi.<br />
Isidlo sakusihlwa<br />
Kulula-ke<br />
lokho. Sizodla<br />
ilayisi.<br />
Nesibindi senkukhu. Ngizofaka<br />
ugalikhi namahlamvu okunukisa<br />
kamnandi ukuze<br />
kunambitheke<br />
kahle.<br />
Ngizofaka imifino nombala<br />
wayo oluhlaza, notamatisi<br />
ngombala wawo obomvu.<br />
Iziphuzo ezifana neCoke neFanta zingasiza uma<br />
kucanuzela inhliziyo kodwa okunc<strong>on</strong>o kakhulu<br />
ukuphuza ijusi yezithelo. Phuza amanzi amaningi<br />
ahlanzekile. I-caffeine esetiyeni, ekhofini nakwiCoke<br />
iwubuthi ayimlungele umuntu ophila ngemishanguzo<br />
yesifo sengculazi. Itiye i-rooibos lihle kakhulu<br />
ngoba alinayo i-caffeine.<br />
Uma ufuna ukudla<br />
okulula esithubeni<br />
khetha izithelo,<br />
amasi, iyogathi.<br />
Hhayi ama-chips<br />
nokudla okuphekwe<br />
ezitolo!
Ngabe kufanele ngiwadle<br />
kanye nokudla ama<strong>ARVs</strong><br />
Enye yezinto ezinzima ngokuphila ngama<strong>ARVs</strong> ukuthi<br />
kufanele uthathe iphilisi elifanele ngesikhathi esifanele.<br />
Lokhu kudinga umuntu okwazi ukuhlela izinto ikakhulukazi<br />
uma udla uhlobo lwesibili (Regimen 2) ngoba amanye<br />
adinga ukuphuzwa nokudla kanti kwamanye akudingeki<br />
ukudla.<br />
Uhlobo lokuqala (Regimen 1)<br />
Uma udla uhlobo lokuqala lwemishanguzo<br />
akumele uzikhathaze ngokuthi udlile yini<br />
ngaphambi kokuphuza amaphilisi. Kodwa uma<br />
ucanuzelelwa inhliziyo emva kokuwaphuza,<br />
kumele uwaphuze kanye nokudla.<br />
Buzisisa kubasebenzi bezempilo ukuthi<br />
amaphilisi owanikiwe kumele uwaphuze nini<br />
kanjani. Kubhale phansi k<strong>on</strong>ke okutsheliwe ukuze<br />
ungakhohlwa. Lolu lwazi luyizeluleko <strong>on</strong>gasebenzela<br />
phezu kwazo kodwa umuntu osebenza kwezempilo<br />
uzokunika ulwazi oluq<strong>on</strong>de<br />
ngqo ngesikhathi ekunikeza<br />
imishanguzo yakho.<br />
Uhlobo lwesibili (Regimen 2)<br />
Uma usebenzisa uhlobo lwesibili kumele uhlele ukuthi uzodla<br />
nini nokuthi uzowaphuza nini amaphilisi. Abezempilo bazokusiza.<br />
Isib<strong>on</strong>elo:<br />
• I-zidovudine ne-didanosine kumele aphuzwe kungekho lutho esiswini. Aphuzwa<br />
emva kwamahora amabili uqedile ukudla, kanti kumele kube nemizuzu engama-<br />
30 kande udle futhi. Ukudla kwenza kube lukhuni ukuba umzimba umunce kahle<br />
imishanguzo. Kuyisu elihle ukuyiphuza phakathi kwesidlo sasekuseni nesasemini.<br />
• I-lipinavir ne-rit<strong>on</strong>avir kumele kuphuzwe nokudla okunamafutha amaningi ukuze<br />
umzimba ukumunce kahle. Kuyisu elihle ukuwaphuza nokudla okuphekiwe.<br />
Sithini ngamavithamini, amakhambi<br />
alekelelayo kanye nemithi yendabuko<br />
Ukuphuza amavithamini anhlob<strong>on</strong>hlobo kuyasiza<br />
ngokuthuthukisa kuqinise amasosha omzimba. Kodwa<br />
ukuphuza kakhulu uhlobo olulodwa lwamavithamini<br />
kungaba ingozi. Alukho ulwazi olwanele mayelana<br />
nokusebenzisana phakathi kwamakhambi, imithi<br />
yendabulo nama<strong>ARVs</strong>. Kungenzeka kube yingozi<br />
ukuwasebenzisa uma usuqale ama<strong>ARVs</strong>. Mhlawumbe<br />
angavimbela ama<strong>ARVs</strong> ukuthi asebenze kahle.<br />
Umtholampilo wama<strong>ARVs</strong><br />
uzokunikeza amavithamini<br />
ozowasebenzisa kanye<br />
nama<strong>ARVs</strong>. Asikho isidingo<br />
sokuyothenga amanye.<br />
Gwema uphuzo<br />
oludakayo<br />
Uphuzo oludakayo<br />
luphazamisa indlela<br />
imishanguzo yama<strong>ARVs</strong><br />
esebenza ngayo. Kungenzeka<br />
umuntu akhohlwe ukuya<br />
ocansini oluphephile futhi<br />
adlulwe nayisikhathi<br />
sokuphuza amaphilisi.<br />
Kuphephile ukuluyeka<br />
uphuzo oludakayo uma<br />
uphila ngemishanguzo.
Ukuphila nokudla kahle<br />
Iziphi izinkinga engingaba nazo uma<br />
ngisebenzisa ama<strong>ARVs</strong><br />
Abanye abantu bayaba nokugula okuvela ngenxa yokusebenzisa ama<strong>ARVs</strong>. Ukuhlela<br />
kahle ukuthi udlani, kanjani, kungakusiza mayelana nalezi zifo.<br />
Funda kabanzi encwadini<br />
yakwaCINDI ethi ‘Living and<br />
<str<strong>on</strong>g>Eating</str<strong>on</strong>g> Well ukuthi ungenzenjani<br />
uma ucanuzelelwa inhliziyo,<br />
uhlanza, uhuda noma uma<br />
unezil<strong>on</strong>da eml<strong>on</strong>yeni.<br />
Ukucanuzela kwenhliziyo<br />
nokuhlanza<br />
Abantu abaningi bacanuzelelwa inhliziyo uma<br />
besaqala ukusebenzisa ama<strong>ARVs</strong>. Uma ukucanuzela<br />
kwenhliziyo kudala ukuthi ungakuthandi ukudla,<br />
uz<strong>on</strong>cipha emzimbeni. Uma udla uhlobo lokuqala<br />
lwemishanguzo, kungakusiza ukuba uphuze<br />
amaphilisi kanye nokudla. Ukucanuzela kwenhliziyo<br />
kujwayele ukuphela emva kwenyanga kuya<br />
kwezimbili uyiqalile imishanguzo.<br />
Ungakhohlwa ukuqikelela<br />
ukuthi ukudla kuphephile<br />
yini uma ukupheka, udla<br />
noma ubeka okusalile. Ziningi<br />
izeluleko ezinhle ozozithola<br />
mayelana nokuhlanzeka<br />
ebhukwini lakwaCINDI elithi<br />
‘Living and <str<strong>on</strong>g>Eating</str<strong>on</strong>g> Well’.<br />
Ungayeki ukuphuza<br />
amaphilisi ngoba uzwa<br />
kucanuzela inhliziyo.<br />
Xoxisana nomsebenzi<br />
wezempilo ngalezi<br />
zimpawu.<br />
Leli bhuku lashicilelwa abakwaLandmark Media, belenzela abakwaCINDI<br />
ngoApril 2007. Imidwebo ekaKathy Arbuckle kanti lihlelwe abakwaTangerine Design.<br />
Sib<strong>on</strong>ga uDr Nell McKerrow entsh<strong>on</strong>alanga neKZN ngolwazi lwakhe olukhethekile<br />
kwezokwelashwa kwezingane.<br />
Ukushicilelwa kuxhaswe ngezimali ngabe-Irish Aid. Lo msebenzi ungagaywa futhi<br />
usatshalaliswe kanti uyatholakala kwi-website yakwaCINDI ethi www.cindi.org.za<br />
ngesiNgisi nesiZulu.
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