Isithelo esiphelele… kunejusi. Zicebile nge-fiber, ngakho-ke ziyasuthisa. Nokho, amajusi ane-calcium eyengeziwe noma amavithamini (beta-carotene, uvithamini C, uvithamini D, njll.) angaba inketho ekhangayo.

Izinhlamvu eziphelele (= izinhlamvu eziphelele)… esikhundleni sofulawa ocolisisiwe. Ziqukethe imisoco eyengeziwe, i-fiber eyengeziwe, ukunambitheka okwengeziwe, ziyasuthisa futhi zinezinzuzo eziningi zezempilo! Abantu abanezidingo eziphakeme zamandla njengentsha kanye nabantu abakhuthele bangakwazi ukwengeza ukudla kwabo ngesinkwa se-wholegrain (= okusanhlamvu okuphelele). 

Amaqanda, asebuyele esimweni sawo njengokudla kwansuku zonke. Zinenani elihle kakhulu lokudla okunempilo kanye nenani elihle kakhulu lemali! Ngaphezu kwalokho, manje sesiyazi ukuthi amaqanda awakhulisi amazinga e-cholesterol yegazi kubantu abanempilo.

Imidumba. Ukuthatha indawo yezinga lokuqala lenyama nezinkukhu, ngokombono wokudla okunempilo, umnotho kanye nemvelo. Kulula kunalokho ocabanga ukufaka imidumba ekudleni kwakho.

Amantongomane namantongomane (= amagobolondo) njengama-alimondi, ama-pecans, ama-cashews, njll. Nakuba okuqukethwe kwawo kwekhalori kuphezulu kancane, aqukethe imisoco eminingi enenzuzo empilweni. Ukudla okuncane kusiza ukuqinisekisa impilo enhle.

Izinhlanzi nokunye ukudla kwasolwandle. Ziyimithombo emihle kakhulu yamaprotheni, futhi igxile kweqiniso yamavithamini namaminerali! Izinhlanzi ezinamafutha ziqukethe umthamo omuhle kavithamini D obalulekile.

Imithombo ye-vitamin D. Le vithamini ivumela ukutholwa kanye nokusetshenziswa kwe-calcium ngumzimba. Umzimba ukhiqiza uvithamini D ngokwawo ngenxa yokuchayeka elangeni njalo, kodwa ngokuvamile asikutholi ukukhanya okwanele, ikakhulukazi phakathi nenkathi yasebusika. Ukugcwalisa noma yikuphi ukuntula ku-vitamin D, ngakho-ke kuyadingeka ukuphendukela emithonjeni yokudla eyinhloko: ubisi lwenkomo (luhlale lunevithamini D eCanada), iyogathi (= iyogathi) equkethe ama-probiotics, iziphuzo ze-soy. (soy) noma ilayisi elinothisiwe nejusi yewolintshi, inhlanzi enamafutha nesikhuphasha seqanda. I-Health Canada incoma izithasiselo zikavithamini D kubantu abaneminyaka engu-50 nangaphezulu.