Xa singena ekhitshini, sinamathuba amaninzi okutya ezona mveliso zibalaseleyo kwaye ngakumbi ezamaxesha onyaka, zombini kwimifuno, iziqhamo okanye iiproteni, ke yeyiphi indlela ebhetele yokuthetha namhlanje malunga izibonelelo zeziqhamo ezibomvu, okanye ikwaziwa njengeziqhamo zehlathi.
Ngendlela efanayo, xelela ukuba ezi ziqhamo zibomvu zibomvu zinika umzimba inani elikhulu lezibonelelo, kuba zineevithamini, izimbiwa, ukulandelela izinto kunye nefayibha, ezenza umzimba ulawule ngokwendalo ngokutya imihla ngemihla isixa esifanelekileyo sazo, kuba uyazi ukuba iziqhamo zibalulekile imihla ngemihla.
Ke, kufanele kuqatshelwe ukuba iziqhamo ezibomvu ezinje i-gooseberries, i-blueberries, okanye i-strawberries Badlala indima enkulu emzimbeni, nokuba ubathatha ngee-cereal ezomileyo okanye zendalo kwisaladi yeziqhamo okanye i-smoothies, kuba ziyi-antioxidants kwaye ziyanceda ekulawuleni iintyatyambo zamathumbu, zikwanazo ne-flavonoids ethintela uxinzelelo lwegazi.
Kwelinye icala, khankanya ukuba banceda ulusu lwakho ukuba luhlaziyeke ngakumbi, lubambezele isenzo seeradicals simahla, izinto ezihlala zonakalisa iiseli, kodwa zonaEnkosi ngezibonelelo kunye neepropathi yeziqhamo ezibomvu unokulibazisa ukuguga ngaphambi kwexesha kolusu.
Kananjalo kuya kufuneka wazi ukuba iziqhamo ezibomvu okanye iziqhamo zehlathi zinokuba njalo thatha ne-ayisikhrim, kwiikeyiki, kunye nomxube weziqhamo ezahluka-hlukeneyo, kwiiyogathi kunye nendalo, kuba nakweyiphi na indawo yokutya uya kuzifumana, kunye nencasa yazo eyahlukileyo kunye nokudityaniswa okungcono, ngokuqinisekileyo uya kuyiphawula indlela obulela ngayo umzimba, kunye nenkalakahla, kuba zimnandi kuzo zonke iintlobo zazo.
Ungathandabuzi ukuya olu hlobo lweziqhamo kuba ziluncedo ngokwenyani emzimbeni, kunye neenkozo ezinefayibha ukuze ube nokuhamba okungcono kwamathumbu.