Kodi Kunenepa Kwambiri Mungakuthetse Bwanji?
Kodi Kunenepa Kwambiri Mungakuthetse Bwanji?
AMENE amalemba Galamukani! anacheza ndi Diane, katswiri wa kadyedwe kabwino, ndiponso Ellen, nesi wovomerezedwa ndi boma, amene akhala akugwira ntchito yothandiza anthu onenepa kwambiri. Aŵiri onseŵa anavomereza kuti kusadya zakudya zopatsa mphamvu n’kumadya kwambiri zakudya zomanga thupi (zanyama) kukhoza kuchepetsa thupi. Komabe, iwo anati pakapita nthaŵi, kudya mwa njira imeneyi kungabweretse mavuto ena. * Zimenezi zikugwirizana ndi tchati chinachake chimene madokotala ena anakonza cholongosola zimene munthu angachite kuti akhale wolemera bwino. Tchaticho chimati: “Kudya zakudya zochepa zopatsa mphamvu, makamaka popanda kuyang’aniridwa ndi dokotala, kungakhale koopsa.” Chimapitiriza kuti: “[Kadyedwe kotereka] cholinga chake n’kuchepetsa thupi mofulumira mwa kuchititsa kuti tinthu tinatake timene timapangika mafuta akamagwiritsidwa ntchito m’thupi tichulukane mopitirira muyeso.” Ngati mukufuna kuchepetsa kudya zakudya zopatsa mphamvu, yambani kaye mwaonana ndi dokotala.
Ngati mukufuna kuchepetsa thupi, musataye mtima. “Kuchepetsa kunenepa sikuti n’kosatheka, ndiponso sikutanthauza kuti munthu azidya mopereŵera kapena azingodya zakudya zosakoma zimodzimodzizo,” anatero Dr. Walter C. Willett. ‘Mwa kuchita khama ndiponso kugwiritsa ntchito nzeru zawo, anthu ambiri angathe kuchepetsa thupi lawo n’kukhalabe ndi thupi lochepa chomwecho kwa nthaŵi yaitali podya zakudya zokoma koma zosanenepetsa kwambiri ndiponso pochita zinthu zolimbitsa thupi pafupifupi tsiku lililonse. Kuti munthu akhale ndi moyo wautali ndiponso wathanzi m’pofunika khama, koma khama limenelo limapindulitsa.’ *
Kodi Kuchita Zinthu Zolimbitsa Thupi N’kofunika Motani?
Dr. Willett anati: “Kupatulapo pa kusasuta fodya, kuchita zinthu zolimbitsa thupi ndiko chinthu chabwino kwambiri chimene mungachite kuti mukhale athanzi kapena kuti mupitirizebe kukhala athanzi ndiponso kuti mupeŵe kudwala matenda osatherapo.” Kodi munthu amafunika kuchita zinthu zolimbitsa thupi kaŵirikaŵiri motani? Kodi kulimbitsa thupi kuli ndi phindu lanji?
Akatswiri ena amati kuchita zinthu zolimbitsa thupi tsiku lililonse, ngakhale kwa mphindi 30 zokha, kukhoza kukhala kothandiza kwambiri. Koma ena amati ngakhale kuchita zinthu zolimbitsa thupi katatu pa mlungu kungamuthandize munthu kupeŵa mavuto aakulu m’tsogolo. Munthu akamachita zinthu zolimbitsa thupi, thupi lake limagwiritsa ntchito mwamsanga chakudya chimene wadya, choncho munthu amene akufuna kuchepetsa thupi ayenera kudzifunsa funso lofunika lakuti, Kodi tsiku lililonse thupi langa limagwiritsa ntchito chakudya chambiri kuposa chimene ndimadya? Ngati mukudya chakudya chambiri kuposa chimene thupi lanu likugwiritsa ntchito, mwachidziŵikire mudzanenepa. Choncho muziyenda pansi kapena kukwera njinga m’malo mokwera galimoto. Muzikwera masitepe m’malo mokwera chikepe. Chitani zinthu zolimbitsa thupi! Gwiritsani ntchito chakudya chimene mwadya!
Dr. Willett anafotokoza kuti: “Kwa anthu ambiri, kuyenda ndi njira yabwino kwambiri yolimbitsira thupi chifukwa sikufuna zida zapadera zilizonse, kukhoza kuchitidwa nthaŵi iliyonse ndiponso pamalo alionse, ndipo nthaŵi zambiri munthu sangavulale.” Koma malangizo akeŵa akunena za kuyenda mwandawala, osati kungoyenda pang’onopang’ono. Iye amalangiza anthu kuchita zinthu zolimbitsa thupi kwa mphindi 30 tsiku lililonse ngati zingatheke.
Kodi Kuchitidwa Opaleshoni Ndiyo Njira Yabwino Yothetsera Vutoli?
Pofuna kuchepetsa thupi ndi kupeŵa kudzanenepanso m’tsogolo, anthu ena okhala ndi vuto lonenepa monkitsa atsatira malangizo a madokotala othandiza anthu onenepa kwambiri amene amalangiza odwala awo kuchitidwa opaleshoni yosiyanasiyana. Kodi ndi anthu otani amene angafunikire kuchitidwa maopaleshoni ameneŵa? Amene analemba buku lakuti Mayo Clinic on Healthy Weight anapereka malangizo otsatiraŵa: “Dokotala wanu angaganize zokuchitani opaleshoni ngati nambala yosonyeza kugwirizana kwa kutalika ndi kulemera kwanu yapitirira 40, zomwe zingasonyeze kuti ndinu onenepa monkitsa.” (Onani tchati pa tsamba 13.) Chikalata chotchedwa Mayo Clinic Health Letter chimapereka malangizo otsatiraŵa: ‘Anthu amene angachitidwe opaleshoni yofuna kuthetsa kunenepa kwambiri ndi okhawo amene ali ndi zaka zapakati pa 18 ndi 65, amene nambala yosonyeza kugwirizana kwa kutalika ndi kulemera kwawo yapitirira 40, ndipo kunenepa kwawoko kukuwaika pangozi yodwala matenda aakulu kwambiri.’
Kodi ena mwa maopaleshoni ameneŵa ndi otani? Pali opaleshoni yokonza njira yachidule m’matumbo kuti zakudya zisamadutse m’matumbo onse aang’ono, palinso opaleshoni ina yogawa chifu, ina yotseka mbali imodzi ya chifu, ndi ina yokonza njira yachidule m’chifu kuti zakudya zisamadutse m’chifu chonse chathunthu. Pochita opaleshoni yomalizayi amatseka pamwamba pa chifu, n’kusiya kathumba kakang’ono chabe kamene kamasunga chakudya chochepa kwambiri. Kenaka amadula matumbo aang’ono n’kuwalumikiza ndi kathumba kameneka. Choncho ku mbali yaikulu ya chifu kuphatikizapo mbali yoyambirira ya matumbo aang’ono sikudutsa chakudya.
Nanga bwanji za anthu onenepa kwambiri amene anachepetsa thupi lawo? Kodi khama limene anachitalo linawapindulira?
[Mawu a M’munsi]
^ ndime 2 Ena mwa mavuto ameneŵa ndi monga kuchuluka mopitirira muyeso kwa tinthu timene timathandiza kuti mpweya uziyenda m’magazi, matenda a impso, ndi kudzimbidwa.
^ ndime 3 Akristu odzipatulira amene akufuna kugwiritsa ntchito moyo wawo m’njira yovomerezeka pochita utumiki wopatulika kwa Mulungu, ali ndi zifukwa zowonjezereka zofunira kuchepetsa thupi n’kukhala athanzi. M’malo momwalira msanga, akhoza kugwiritsa ntchito moyo wawo kwa nthaŵi yaitali potumikira Mulungu.—Aroma 12:1.
[Bokosi/Zithunzi patsamba 15]
Kadyedwe Kopatsa Thanzi
Maswiti Zinthu zotsekemera kwambiri
(muzidya mwa apo ndi apo ndiponso muzidya
zochepa kwambiri pa tsiku)
Mafuta Mafuta ophikira, mtedza, mapeyala
(muzidya magawo atatu mpaka asanu patsiku;
gawo limodzi likutanthauza sipuni yaing’ono
imodzi ya mafuta ophikira kapena masipuni aakulu
aŵiri a mtedza)
Zakudya Zomanga Thupi ndi Zochokera ku Mkaka Nyemba,
nsomba, nyama yopanda mafuta ambiri, mazira,
mkaka wopanda mafuta ambiri, tchizi (magawo atatu
mpaka magawo seveni patsiku; gawo limodzi likutanthauza
magalamu 85 a nyama kapena nsomba yophika)
Zakudya Zopatsa Mphamvu Makamaka zopangidwa ndi ufa wa
mgaiwa—buledi, mpunga, ndi phala (magawo anayi mpaka
eyiti patsiku; gawo limodzi likutanthauza chibenthu
chimodzi cha buledi)
Zipatso ndi Masamba Muzidya masamba ndi zipatso za mitundu yosiyanasiyana (muzidya zambiri monga momwe mungathere tsiku lililonse, tsiku lililonse muzidya magawo osachepera atatu a zipatso ndi a masamba)
Magazini ya Galamukani! silimbikitsa njira iliyonse ya kadyedwe ndi yochepetsera thupi. Imangodziŵitsa oŵerenga ake zina mwa njira zimene zilipo. Munthu aliyense ayenera kukaonana ndi dokotala wake asanayambe kuchita zinthu zilizonse zolimbitsa thupi kapena kutsatira njira iliyonse ya kadyedwe kochepetsa thupi.
[Mawu a Chithunzi]
Kogwiritsa ntchito mfundo za a chipatala cha Mayo
[Bokosi/Zithunzi pamasamba 16, 17]
Ena ayesa kuchita izi pofuna kuchepetsa thupi:
1 Muzidziŵa kuchuluka kwa zinthu zonenepetsa zimene zili m’zakudya ndi zakumwa zanu. Dziŵani izi: Zakumwa zikhoza kukhala zonenepetsa kwambiri, makamaka madzi a zipatso othira shuga. Zakumwa zoledzeretsa zimanenepetsanso kwambiri. Ndipo chenjerani ndi zakumwa zoziziritsa kukhosi zimene amazitsatsa malonda kwambiri. Muziŵerenga kunenepetsa kwa zakumwazi kumene amakulemba pabotolo lake. Mukhoza kudabwa kuona mmene zimanenepetsera.
2 Musadziike pachiyeso. Ngati tchipisi, chokoleti, kapena mabisiketi ali pafupi, n’zachidziŵikire kuti mudya zinthu zimenezi! M’malo mwake muzidya zosangulutsa m’kamwa zosanenepetsa kwambiri, monga maapulo, makaloti, ndi mabisiketi a mgaiwa.
3 Idyani kenakake musanadye chakudya chenicheni. Kuchita zimenezi kungachepetseko njala yanu ndipo kungakuthandizeni kudya pang’ono.
4 Musamangodya zonse zomwe akukonzerani. Muzisankha zinthu zoti mudye. Musamadye zimene mukudziŵa kuti n’zonenepetsa kwambiri.
5 Musamadye msangamsanga. Palibe chifukwa chothamangira. Muzisangalala ndi chakudya chanu pochita chidwi ndi zimene mukudyazo. Muziona mtundu wake, kakomedwe kake, ndi mmene zakudya zikukomera zikasakanikirana mkamwa mwanu. Muzimvera thupi lanu likamakuuzani kuti, “Ndakhuta. Sindikufunanso zina.”
6 Muzisiya kudya musanayambe kumva kuti mwakhuta.
7 M’mayiko ena, malesitilanti amaika zakudya zambiri m’mbale. Muzidya theka la zakudya zimene zili m’mbale mwanu, kapena muzigawana zakudyazo ndi munthu wina.
8 Kudya zakudya zotsekemera kuti mutsitsire chakudya sikofunikira kwenikweni. Ndi bwino kutsitsira ndi chipatso kapena chakudya china chosanenepetsa.
9 Makampani opanga zakudya amafuna kuti muzidya kwambiri. Cholinga chawo n’kupanga ndalama basi. Amapezera mpata pa zimene simufuna kuzisiya mukaziona. Musatengeke ndi kutsatsa malonda kwawo kochenjera ndi zithunzi zaongola. Mukhoza kunena kuti toto!
[Mawu a Chithunzi]
List adapted from the book Eat, Drink, and Be Healthy, by Dr. Walter C. Willett
[Zithunzi pamasamba 16, 17]
Chitani zinthu zolimbitsa thupi!