Ukudla okuthile neziphuzo kufanele kuqashelwe ngenkathi uncelisa. Ngokwesibonelo:
- Utshwala. Alikho izinga lotshwala obisini lwebele elibhekwa njengeliphephile enganeni. Uma uphuza, gwema ukuncelisa kuze kube yilapho utshwala seluqede ngokuphelele ubisi lwakho lwebele. Lokhu ngokuvamile kuthatha amahora amabili kuya kwamathathu kuma-ounces angu-12 (355 milliliters) kabhiya ongu-5%, ama-ounces angu-5 (148 milliliters) ewayini elingu-11% noma ama-ounces angu-1.5 (amamililitha angu-44) ka-40% wotshwala, kuye ngesisindo somzimba wakho. Ngaphambi kokuba uphuze utshwala, cabanga ngokumpompa ubisi ukuze uphakele ingane yakho kamuva.
- I-caffeine. Gwema ukuphuza ngaphezu kwezinkomishi ezi-2 kuya kwezi-3 (ama-ounces angu-16 kuya kwangu-24) eziphuzo ezine-caffeine ngosuku. I-caffeine obisini lwakho lwebele ingase iphazamise ingane yakho noma iphazamise ukulala kwengane yakho.
- Inhlanzi. Ukudla kwasolwandle kungaba umthombo omkhulu wamaprotheni nama-omega-3 fatty acids. Ukudla kwasolwandle okuningi kuqukethe i-mercury noma okunye ukungcola, nokho. Ukuchayeka emazingeni amaningi e-mercury ngobisi lwebele kungaba yingozi ohlelweni lwezinzwa olukhulayo lwengane. Ukuze unciphise ukuchayeka kwengane yakho, gwema ukudla kwasolwandle okune-mercury ephezulu, okuhlanganisa i-swordfish, i-king mackerel ne-tilefish.
