Pamene Chachikulu Sichikhalanso Bwino

“Zovala zanga sizikundikwananso,” anadandaula motero Rosa, wazaka 35. “Ndikulemera makilogalamu 86 tsopano, ndipo sindinalingalirepo kuti ndidzakhala ndi thupi lalikulu chonchi!”

ROSA sindiye yekha akuda nkhaŵa ndi kunenepa kwake. Ku United States, kumene amakhala, anthu a mtunduwo pafupifupi chigawo chimodzi mwa zitatu ngokulupala.a Chiŵerengero cha achikulire okulupala ku Britain chinaŵirikiza pazaka khumi. Ndipo ku Japan—kumene kunali onenepetsa ochepa kwambiri—ambiri akukulupala.

Ana ambiri omawonjezereka ngonenepa mopambanitsa. Achinyamata achimereka ngati 4.7 miliyoni a zaka za pakati pa 6 ndi 17 ngonenepa koopsa, pamene kuli kwakuti ana a ku Canada ngati 20 peresenti ngokulupala. Pazaka zaposachedwapa, chiŵerengero cha ana okulupala ku Singapore chawonjezeka katatu konse.

M’maiko ena, kukhala ndi thupi lalikulu chifukwa chonenepa amakuyesa chizindikiro cha kulemera ndi thanzi labwino, mkhalidwe wokhumbika kwambiri m’malo mwa umphaŵi ndi kusadya bwino. Koma ku maiko a Kumadzulo, kumene ambiri ali ndi zakudya zokwana, ambiri kunenepa samakuona kukhala chinthu chabwino. M’malo mwake, ambiri amakuona kukhala nkhani yodetsa nkhaŵa. Chifukwa ninji?

“Ngakhale anthu ambiri amati kukulupala kumangowononga kaonekedwe,” akutero Dr. C. Everett Koop, yemwe kale anali dokotala wamkulu ku United States, “kwenikweni ndi matenda aakulu.” Katswiri wa Endocrinology F. Xavier Pi-Sunyer wa ku New York akufotokoza kuti: “[Kunenepa kwa America] kukuikitsa anthu owonjezereka pangozi yodwala matenda a shuga, BP, stroko, matenda a mtima, ngakhale mitundu ina ya kansa.”

Ukanenepa Kwambiri, Ngozinso Ikula

Lingalirani za kufufuza kwina pa manesi aakazi 115,000 achimereka, amene anawayang’anira zaka 16. Kufufuzako kunasonyeza kuti pamene akulu awonjezera kulemera kwawo ngakhale ndi makilogalamu 5 mpaka 8, amakhala pangozi yaikulu yodwala matenda a mtima. Zomwe anapezazi, zofalitsidwa mu The New England Journal of Medicine ya pa September 14, 1995, zinasonyeza kuti mmodzi mwa atatu omwalira ndi kansa ndi theka ya omwalira ndi matenda a mtima amakhala atadwala matendawo chifukwa cha kunenepetsa. Malinga ndi lipoti la mu The Journal of the American Medical Association (JAMA) ya May 22/29, 1996, “78% ya amuna a BP ndi 65% ya akazi amadwala matendawo kwenikweni chifukwa cha kukulupala.” American Cancer Society ikuti awo “onenepa mopambanitsadi” (kupyola pa kunenepa kwabwino ndi 40 peresenti kapena kuposapo) “ali pangozi yaikulu kwambiri yodwala kansa.”

Koma sikuneneperako chabe kumene kuli kwangozi; malo a mafuta m’thupi amakhudzanso ngozi ya matenda. Awo amene ali ndi mafuta ambiri pamimba ndiwo ali pangozi yaikulu kuposa awo amene ali ndi mafuta ambiri cha m’matako ndi m’ntchafu zawo. Mafuta a pamimba amakulitsa ngozi ya matenda a shuga, matenda a mtima, kansa ya kumaŵere, ndi kansa ya kuchibaliro.

Momwemonso, achinyamata onenepa kwambiri amadwala BP, kuwonjezeka kwa cholesterol m’thupi, ndi kuyambika kwa matenda a shuga. Ndipo nthaŵi zambiri atakula amakhala okulupala. The New York Times, mwa kugwiritsira ntchito ziŵerengero zofalitsidwa m’magazini ya zamankhwala ya ku Britain yotchedwa The Lancet, inanena kuti “anthu amene paubwana wawo anali onenepa anamwalira msanga ndi kudwala matenda ambiri kwambiri akali aang’ono kwambiri kuposa mmene anthu ena onse amadwalira.”

Zitsogozo Zatsopano za Kulemera kwa Thupi

Boma la United States, litatsimikiza kuti palidi vuto la kunenepetsa, linalimbitsa zitsogozo zake zovomerezeka za kulemera kwa thupi mu 1995. (Onani bokosi patsamba lotsatira.) Zitsogozo zokonzedwanso zimasonyeza “kulemera kwabwino,” “kulemera kwapakati,” ndi “kulemera kopambanitsa.” Zitsogozo zimenezo zimagwira ntchito ponse paŵiri kwa amuna ndi akazi achikulire, kaya akhale a msinkhu wotani.

Zitsogozo za mu 1990 zinalola kukula kwa thupi kwapakati kwa zaka zapakati, kumene nthaŵi zambiri ankati ndi kukula kwa zaka zapakati. Zitsogozo zatsopano sizilola zimenezi, popeza kwapezeka kuti achikulire sayenera kunenepa m’kupita kwa nthaŵi.b Choncho munthu amene kale ankati ndi wonenepa bwino tsopano angapeze kuti ali m’gulu la onenepa mopambanitsa. Mwachitsanzo, malinga ndi zitsogozo za mu 1990, munthu wamtali mamitala 1.68 wazaka zapakati pa 35 ndi 65 amene ankalemera makilogalamu 75 anayenera kukhala m’gulu la onenepa bwino. Koma malinga ndi zitsogozo zatsopano, ameneyo angakhale wolemera mopambanitsa ndi makilogalamu 5!

Kodi Tinanenepa Bwanji Chonchi?

Majini angachititse munthu kukhala wokulupala, koma sindiwo akuchititsa kunenepa ku maiko a Kumadzulo. Pali chinachake chimene chimachititsa vutolo.

Odziŵa za thanzi akuvomerezana kuti kudya mafuta kungatinenepetse. Nyama yochuluka ndi zopangidwa ndi mkaka zambiri, zakudya zootcha, zakudya zosavuta kukonza, zakudya zopepuka, zakudya zokazinga, msuzi, ndi mafuta ophikira zili ndi mafuta ambiri, ndipo kuzidya kungachititse kukulupala. Motani?

Eya, kudya zakudya za ma calorie ambiri kuposa amene thupi lathu limagwiritsira ntchito kumatinenepetsa. Mafuta ali ndi ma calorie asanu ndi anayi pa galamu imodzi, kuyerekezera ndi ma calorie anayi m’galamu imodzi ya maproteni kapena galamu ya makabohaidireti. Choncho ngati tadya zamafuta tadyanso ma calorie ambiri. Koma palinso chochititsa china chachikulu—mmene thupi la munthu limagwiritsirira ntchito nyonga yoperekedwa ndi makabohaidireti, maproteni, ndi mafuta. Thupi limayamba latentha makabohaidireti ndi maproteni, kenako mafuta. Ma calorie a m’mafuta osagwiritsidwa ntchito amasandutsidwa mafuta a m’thupi. Choncho kuchepetsa zakudya zamafuta ndiko njira ina yabwino kwambiri yochepetsera kunenepa.

Komabe, ena amene amati achepetsa kudya zakudya zamafuta amaona kuti matupi awo akukulabe. Chifukwa ninji? Chifukwa china nchakuti amadya chakudya chochuluka. Wodziŵa za zakudya zopatsa thanzi ku United States akuti: “Timadyetsa chifukwa chakuti atipatsa chakudya chachikulu kwambiri. Malinga chilipo, ife timangodya basi.” Anthu amakondanso kudyetsa zakudya zamafuta ochepa kapena zakudya zopanda mafuta. Koma katswiri wina wa kampani ya ku United States yolangiza makampani a zakudya akufotokoza kuti: “Zinthu zamafuta ochepa kaŵirikaŵiri zimabwezera kukoma kwake mwa kuwonjezera mlingo wa shuga [wokhala ndi ma calorie ambiri].” Choncho, The New York Times inati: “Zizoloŵezi ziŵiri za m’ma 1990—kufuna zinthu zambiri pa ndalama zotayidwa ndi kudya zakudya zamafuta ochepa, kapena zakudya zopanda mafuta—zasonkhezera kususuka,” ndi kunenepanso.

Nakonso kungokhala phee osaseŵera kumanenepetsa. Kufufuza kwina ku Britain kunapeza kuti akulu oposa chigawo chimodzi mwa zitatu m’dzikolo amachita maseŵero achikatikati olimbitsa thupi kwa mphindi zosakwanira 20 mlungu uliwonse. Osakwanira theka ndiwo amachitako maseŵero mwachangu. Kuyenda pagalimoto kwachotsapo kuyenda pansi m’maiko ambiri a Kumadzulo, ndipo kupenyerera wailesi yakanema kowonjezereka kukulimbikitsa zonse ziŵiri ulesi ndi kususukira. Ku United States, ana amakhala pansi ndi kupenyerera wailesi yakanema kwa maola ngati 26 mlungu uliwonse, kusiyapo nthaŵi imene amathera pa maseŵero apavidiyo. Pakali pano, 36 peresenti yokha ya masukulu ndi imene ikali ndi maphunziro a zolimbitsa thupi.

Palinso zifukwa zina za m’maganizo zokhalira wonenepetsa. “Timadya chifukwa cha zosoŵa za maganizo,” akutero Dr. Lawrence Cheskin, wa Johns Hopkins Weight Management Center. “Timadya tikakondwa, timadya tikakhala nchisoni. Takula tikudziŵa kuti chakudya chimatenga malo a zinthu zina zambiri.”

Kodi Tingakhoze?

Nkhani za kunenepetsa nzocholoŵana. Chaka chilichonse Aamereka ngati 80 miliyoni amadya moti aonde. Koma pafupifupi onse amayambanso kudya monga kale atangoonda pang’ono. Pazaka zisanu zokha, 95 peresenti amanenepanso monga kale.

Kusintha njira ya moyo ndiko kofunika kuti muonde ndi kusanenepanso. Kusintha kumeneku kumafuna kuyesayesa ndi kudzipereka, limodzi ndi thandizo la banja ndi mabwenzi. Nthaŵi zina pangafunikenso thandizo la odziŵa za thanzi.c Komabe, kuti mukhoze pakuyesayesa kwanu, muyenera kukhala ndi chisonkhezero chabwino. Kuli bwino kudzifunsa kuti, ‘Kodi ndikufuniranji kuonda?’ Kuyesayesa kwanu kuti muonde kudzapambana makamaka ngati kuwonjeza pa chikhumbo chopeŵa ngozi zathanzi, mukukhumbanso kumva bwinopo ndi kuoneka bwinopo ndi kuwongolera mkhalidwe wa moyo wanu.

Pali zakudya zambiri zokoma ndi zokhutiritsa zimene zili ponse paŵiri zopatsa thanzi ndipo zosakhala ndi ma calorie ambiri zimene mungadye. Koma tisanakambitsirane za zakudya zimene zingakuthandizeni kuonda, tiyeni tipende mmene zakudya zina zingaikire thanzi pachiswe.

[Mawu a M’munsi]

[Tchati patsamba 24]

Kodi muli m’gulu la “kulemera kwabwino,” “kulemera kwapakati,” kapena “kulemera kopambanitsa”? Miyalo yosonyezedwa panoyi idzakuthandizani kuyankha funsolo

Zitsogozo za Kulemera kwa Thupi za Amuna ndi Akazi za mu 1995

(Onani m’magazini yeniyeni kuti mumvetse izi)

Utali*

198 cm

190 cm

180 cm KULEMERA KWABWINO KULEMERA KWAPAKATI KULEMERA KOPAMBANITSA

170 cm

160 cm

150 cm

30 kg 40 50 60 70 80 90 100 110

Kulemera†

Ziŵerengero zazikidwa pa: U.S. Department of Agricul­ture, U.S. Department of Health and Human Services

* Wopanda nsapato.

† Wopanda zovala. Kulemera kwapamwamba kukusonyeza anthu a mnofu kwambiri ndi mafupa aakulu, monga akhalira amuna ambiri.