Mmene Mungatetezere Thanzi Lanu

CHINTHU chovuta kwambiri lero ndicho kupeza njira yabwino kwambiri yotetezere thanzi lathu. Zofalitsa nkhani monga manyuzipepala ndi mawailesi tsiku ndi tsiku zimakhala zikunena nkhani za kadyedwe, maseŵera olimbitsa thupi, mankhwala owonjezera zofunika m’thupi, ndi nkhani zina zambiri zokhudza thanzi. Koma tsoka lake n’lakuti zambiri za izo n’zotsutsana. Wolemba nkhani za sayansi wina, Denise Grady, anati: “Malangizo amene anthu amapatsidwa okhudza zimene ayenera kudya, mankhwala amene ayenera kumwa, ndiponso mmene ayenera kukhalira, amasintha nthaŵi ina iliyonse pamene nkhani yatsopano yafalitsidwa m’magazini ya zamankhwala.”

Madokotala ena amalangiza kuti, n’kwanzeru kumangogwiritsira ntchito mankhwala ofunika amene mwazoloŵera kale, m’malo moyesa mankhwala atsopano alionse okhudza thanzi amene abwera. Mwachitsanzo, buku lotchedwa The American Medical Association Family Medical Guide linati: “Mungakhale ndi thanzi labwinoko moyo wanu wonse mwa kusintha bwino moyo wanu ndiponso mwa kupimidwa nthaŵi zonse, kuti matenda alionse amene angayambike muwatulukire msanga ndi kuwachiritsa.” Koma kodi “njira yosinthira moyo wa munthu bwino” imene ili yopindulitsa kwambiri ndiyo iti? Tiyeni tione njira zitatu.

Sankhani Zakudya Zopatsa Thanzi

Odziŵa za mankhwala amanena kuti tizidya zakudya zosiyanasiyana, zambiri za izo ziyenera kukhala zakudya zopatsa mphamvu, makamaka zakudya monga zopezeka m’chimanga ndi mpunga, nyemba, zamasamba, ndiponso zipatso.a Komabe, zimene zingatipangitse kuti tikhale ndi thanzi labwino, si zakudya zokha zimene timadya, komanso kuchuluka kwa zakudyazo. N’kwabwino kudya mosapambanitsa. Kudya zakudya zokhala ndi mafuta ambiri kuposa amene thupi lathu lingawagwiritse ntchito kungam’pangitse munthu kunenepa kwambiri. Buku lina lolangiza za mankhwala linati, zimenezo zingachititse kuti mtima upanikizike, zingalefule thupi, ndi kum’pangitsa munthu “kugwidwa msanga ndi matenda a mtima, a shuga, kuwawa kwa mafupa, ndi matenda ena ambiri.”

M’zaka zaposachedwapa, anthu akhala akunena zambiri pankhani ya zakudya zamafuta ambiri. Akatswiri ambiri pankhani za thanzi amanena kuti, m’zakudya mukachuluka mafuta kwambiri, munthu angadwale nthenda ya mtima, ndi mitundu inanso ya kansa. Komabe, si kuti tifunikira kuchotseratu mafuta onse m’zakudya zathu. Mary Abbott Hess, pulezidenti wakale wa bungwe la American Dietetic Association, anati: “tsiku lililonse mukhoza kumadyabe mlingo winawake wazakudya zinazake zimene mumakonda .” Chongofuna kukumbukira n’chakuti zakudyazo zisachuluke kwambiri, ndi kusawonjezera zinanso za mafuta.

N’zoona kuti kusintha kadyedwe n’kovuta. Tingoti, mwina ena angaganize kuti moyowu ungakhale wosasangalatsa ngati atamadzimana nthaŵi zonse zakudya zimene amakonda. Koma m’malo moganiza kuti kuli bwino kudya kapena kungosiyiratu kudya kusiyana ndi kudya pang’ono, yesani kukhala ndi chikatikati. Mudzangochepetsa kudya basi, osati kulekeratu. Buku limene tatchula poyamba lija, lolangiza za mankhwala, la Family Medical Guide, linati: “Kukhala ndi moyo wathanzi sikutanthauza kuleka kukondwera nawo.”

Akatswiri pankhani ya kadyedwe amanena kuti mungasinthe kadyedwe kanu mosavuta mwa kuleka pang’onopang’ono kudya zakudya zosapatsa thanzi. Mwachitsanzo, idyani zakudya zamagulu onse pamlungu wathunthu, osati patsiku limodzi chabe. Ngati padakali pano mumadya nyama masiku onse, yesani kuyamba kuidya katatu pamlungu. Chimodzimodzinso ndi zakudya zina zamafuta kwambiri, ngati butter, cheese, ice cream, ndi zina zonga makeke okhala ndi mafuta kwambiri. Cholinga chikhale chakuti muchepetse mafuta amene mumadya, kuti mafuta onse a m’thupi mwanu asapose pa 30 peresenti.

Dr. Walter Willett wa pa Yunivesite ya Harvard, anachenjeza kuti si bwino kuchepetsa zakudya zamafuta ambiri ndiyeno m’malo mwa zimenezo n’kumadya zakudya za starch yambiri ndi za shuga wambiri. Zimenezo zimakulitsa thupi. Njira yabwino ndiyo kungochepetsa zonse, za mafuta kwambiri ndi zakudya zopatsa mphamvu zomwe.

Osapambanitsa Maseŵera Olimbitsa Thupi

Munthu angakhale ndi moyo wabwino atamachita maseŵera olimbitsa thupi nthaŵi zonse. Dr. Steven Blair, wolemba malipoti a nthambi yachipatala cha asilikali ku United States, pankhani yakulimbitsa thupi anati: “Anthu amene amaleka moyo wongokhala pansi n’kuyamba moyo wotchukumitsa thupi amachepetsa ndi theka tsoka loti angafe ndi matenda a mtima.” N’zachisoni kuti anthu ambiri lero sachita ngakhale pang’ono ntchito yotenthetsa magazi. Mwachitsanzo, ku United States, akuti munthu mmodzi mwa anthu anayi amangokhala. Magazini yotchedwa The Toronto Star inati, ku Canada, pa kafukufuku wotchedwa 1997 Physical Activity Benchmarks panapezeka kuti “63 peresenti ya anthu a kumeneko amagwira ntchito yotenthetsa magazi kwa nthaŵi yosakwana ola limodzi tsiku lililonse.” Ndiponso, ofufuza ena a ku Britain, ananena kuti atafufuza gulu lina la ana, anapeza kuti anawo “samachita kanthu kalikonse moti kugunda kwa mitima yawo akakhala maso sikunali kusiyana ndi mmene imagundira akamagona.”—The Sunday Times.

Kale anthu anali kuganiza kuti maseŵera olimbitsa thupi amapindulitsa kokha ngati ali otulutsanso thukuta kwambiri. Koma si kuti ziyenera mpaka kupweteketsa thupi kuti munthu alimbe. Malinga ndi kunena kwa lipoti la dokotala wamkulu wa asilikali uja, “munthu atamagwiritsira ntchito mafuta ochepa ngati 150 patsiku [mwa kuchita maseŵera olimbitsa thupi mosakhetsa thukuta], sangagwidwe nthenda ya mtima, kansa ndi nthenda ya shuga.

Ngati mukufuna kuyamba maseŵera olimbitsa thupi, ndi bwino kusankha amene amakusangalatsani powachita. Mukapanda kutero, maseŵera olimbitsa thupiwo sangakhale mbali ya moyo wanu. Kwenikweni chofunika pano si mtundu wa maseŵera olimbitsa thupi amene mukuchita, koma kuwachita kaŵirikaŵiri. Bungwe loona za thanzi, la U.S. National Institutes of Health, limanena kuti langizo loyenera anthu onse n’lakuti “ana ndi akulu omwe ayenera kudziikira cholinga chakuchita maseŵera olimbitsa thupi mosadzithyola, kwa mphindi 30, masiku ambiri pamlungu, kapena tingoti mlungu wonse.”

Kodi ndi maseŵera ati amene angakhale osadzithyola nawo? Kusambira, kuyenda ndawala, kupalasa njinga, kuchapa ndi kutsuka galimoto, kukwera makwerero, ndi kulambula pabwalo. Simufunikira kuloŵa nawo gulu lolimbitsa thupi kuti mukhale ndi thanzi labwino. Komabe, choyenera kusamala nachi: Akuluakulu a zamankhwala amanena kuti, ngati kale munadwalapo nthenda ya mtima, kapena ngati muli mwamuna wazaka zoposa 40, kapena mkazi wazaka zoposa 50, muyenera kutsimikiza kuti mwaonana ndi dokotala wanu musanayambe kuchita maseŵera alionse olimbitsa thupi.

Nanga Bwanji za Kusuta Fodya, Zosokoneza Ubongo, ndi Moŵa?

Kusuta fodya: Utsi wandudu uli ndi makemikolo oposa 4,000 owononga thanzi. Mwa makemikolo amenewo, 200 n’ngodziŵika bwino kuti ndi poizoni. Ngakhale zilibe kanthu kuti utsiwo uli ndi mitundu ingati ya poizoni, koma n’zosakayikitsa kuti kusuta fodya kumavulaza thanzi la munthu. Poyerekezera ndi zinthu zina zogulitsidwa, fodya wapambana kupha anthu. Mwachitsanzo, ku United States, anthu ofa ndi matenda oyambika chifukwa cha fodya amaposa akufa pangozi za galimoto, ndi khumi. A bungwe loona za thanzi, la World Health Organization amati, padziko lonse anthu mamiliyoni atatu amafa chaka chilichonse chifukwa chosuta fodya!

Kuwonjezera pa kansa ndi matenda a mtima, osuta fodya amagwidwagwidwa ndi chifuwa, amakhala ndi zilonda za m’mimba, chifuwa cha Bronchitis, ndi nthenda ya mtima, kuposa anthu osasuta. Kusuta fodya kumachepetsanso mphamvu ya munthu yakununkhiza ndi yakulaŵa zinthu. Kupeŵa kusuta fodya ndicho chinthu chofunika kwambiri chimene munthu ayenera kuchita kuti ateteze thanzi. Koma bwanji za mankhwala osokoneza ubongo ndi moŵa?

Mankhwala osokoneza ubongo: Anthu ambiri zedi amafa padziko lonse chifukwa chomwa mankhwala osokoneza ubongo. Bungwe la ku America loona za ukhondo ndi ntchito zothandiza anthu, Department of Health and Human Services, linati: “Chaka chilichonse, mu America muno anthu 14,000 amafa chifukwa chomwa mankhwala osokoneza ubongo.” Koma omwa mankhwalawo amavutitsa ngakhalenso anthu ena amene siziwakhudza. Anthu omwerekera ndi mankhwalawo, pofuna kuti azipeza ndalama zogulira zimenezo, amachitira anthu chiwawa ndi kuwafwamba. Buku lotchedwa The Sociology of Juvenile Delinquency linati: “Anthu olimbirana kugula mankhwala osokoneza ubongo, otchedwa cocaine, asandutsa mizinda kukhala ‘madera akufa,’ kumene anthu akuphanako mwachisawawa moti apolisi amangoiona mizindayo ngati kuchimake kwa chiwawa chosatheka kuchiletsa.”

Komabe, si kuti kumwa mankhwala osokoneza ubongo ndi vuto la ku United States kokha ayi. Malinga ndi mmene ena anayerekezera, akuti chaka chilichonse anthu 160,000 mpaka 210,000 amafa padziko lonse chifukwa chodzilasa jakisoni ya mankhwala osokoneza ubongo. Ndiponso, anthu mamiliyoni ambiri amamwa mankhwala ovulaza amitundu ina, onga otchedwa khat (masamba aawisi ogodomalitsa), betel nut, ndi cocaine.

Moŵa: Ngakhale kuti mankhwala osokoneza ubongo, ngati crack cocaine ndiwo amene amatchulidwatchulidwa ndi anthu, koma kumwa moŵa mwauchidakwa nako kukuwononga anthu ena ambiri. Magazini ya The Medical Post inati, “mwa anthu 10 a ku Canada, mmodzi ndi chidakwa, ndipo a unduna wa zachipatala amawonongerapo $10 biliyoni [ndalama za Canada] pachaka.” Akuti ku United States, moŵa ndiwo umene umapangitsa 50 peresenti ya ngozi zagalimoto ndi moto, 45 peresenti ya anthu omira m’madzi, ndi 36 peresenti ya ngozi za anthu oyenda pansi. Zikuoneka kuti moŵa ndiwonso umene umachititsa anthu kuchita maupandu ena ambiri. Amene amapha anthu, kuchita ndewu, kugwiririra akazi, kugwiririra ana, kapena kudzipha, kaŵirikaŵiri amakhala ataledzera.

Ngati munthu wina yemwe mumakonda amamwa kwambiri moŵa, amasuta kwambiri fodya, kapena mankhwala osokoneza ubongo, funani chithandizo.b Baibulo, Mawu a Mulungu, limati, “Bwenzi lenileni limakonda nthaŵi zonse, ndipo limakhala mbale panthaŵi ya tsoka.” kuti akuthandize pooneka tsoka.” (Miyambo 17:17, NW) Inde, titamadalira a m’banja lathu ndi mabwenzi kuti atichirikize mwachikondi, angatithandizedi kupirira mkhalidwe wovuta.

Koma kuti mukhaledi wathanzi, mufunikira kuchita zambiri osati kukhala ndi thanzi labwino basi. Maganizo abwino ndi mkhalidwe wauzimu nazonso n’zofunika kuti munthu akhale ndi moyo wabwinodi. Nkhani zotsatirazi zisimba mfundo imeneyi.

[Mawu a M’munsi]

[Mawu Otsindika patsamba 5]

“Kusintha moyo sikutanthauza kuleka kukondwera nawo.”

[Mawu Otsindika patsamba 6]

A bungwe la World Health Organization amati, padziko lonse anthu pafupifupi mamiliyoni atatu amafa chaka chilichonse chifukwa chosuta fodya!

[Mawu Otsindika patsamba 7]

“Tsiku lililonse mukhoza kumadyabe mlingo winawake wazakudya zinazake zimene mumakonda.”

[Chithunzi patsamba 5]

Kuchita maseŵera olimbitsa thupi nthaŵi zonse kungakhale njira yokhalira ndi moyo wathanzi

[Chithunzi patsamba 6]

Kanani fodya ndi mankhwala osokoneza ubongo oletsedwa

[Chithunzi patsamba 7]

Zipatso ndi ndiwo zamasamba n’zofunika m’thupi lanu

[Chithunzi patsamba 7]

Ngakhale ntchito zapanyumba zogwira tsiku ndi tsiku zingalimbitse bwino thupi