Kodi Kutaya Kulemera Kuli Nkhondo Yosagonjetseka?

KUPAMBANA KUMENYERA KUMENEKU SIKULI KOPEPUKA MONGA MMENE ANTHU OWONDA AMAGANIZIRA!

IMENEYI iri nkhondo yochitidwira pa malo ambiri omenyanira. Kusala kudya kumataya makilogramu osafunika mwamsanga. Zakudya zamadzi zimawasungunula iwo pa kuchepetsa kwabwino. Othamanga amawataya iwo. Oyenda amakuchita iko pa liŵiro lochedwerako. Oŵerengera macalorie amasunga ziŵerengero pa chakudya chawo. Ena amapita ku milingo yonkitsa kwambiri. Zibwano zotsekedwa momangidwa ndi mawaya kudidikiza zifuno zofooka pamene ayang’anizidwa ndi chakudya. Kutumbula kwapita pambali malo ena a dongosolo lopera zakudya m’mimba, kwamanga mimba, ndipo kwachita ndi machitidwe omwe amayamwa mibulu ya mafuta kuchokera m’malo osungiramo mafuta. Ndi zosankha zonsezi, chilakiko chiyenera kukhala pafupi.

Koma osati mofulumira chotero! Maselo a mafuta atagonjetsedwa amabwereranso mwamphamvu. Makilogramu otayidwa amabweranso, kaŵirikaŵiri ndi mphamvu. Nkhondoyo imapita kumbuyo ndi kutsogolo, pamene zipambano za pa kanthaŵi zitsatiridwa ndi kulephera kotayitsa mtima. Kulimbanako kukupitirizabe, kukhumudwitsidwa kumabwera, ndipo olamulira kadyedwe othedwa mphamvu ali okonzekera kugonja. Iwo sayenera kutero. Ulendowo ndi wautali ndipo msewu uli wokakala, koma chilakiko chiri kutsogolo kaamba ka olimba omwe akupirira. Chotero mangani malamba a maganizo anu ndipo kumbukirani, ukulu wa kuvuta kwa kulimbanako, ndiwo ukulu wa kukoma kwa chilakiko. Pa chiyambi penipeni pa nkhondo yanu molimbana ndi mafuta, muyeneranso kulimbitsa maganizo anu kusungirira lingaliro la kudzilemekeza kwaumwini ndi phindu laumwini. Mungafunikire kupirira mawu opeputsa ndi onyoza a chitaganya chodzazidwa ndi malingaliro a kuwonda.

Muyenera kupeŵa akazi ochereza osalingalira omwe amakusonkhezerani kudya zimene simuyenera. Muyenera kupirira kunyada kwa osuliza ankhalwe omwe amakutchani kukhala wosusuka.a Oyambirirawo angakugonjetseni ndi kukoma mtima; a pambuyo pake, amakuweruzani pasadakhale pa kawonekedwe kakunja.

Muyenera kunyalanyaza zilengezo zopeputsa za osadziŵitsidwa zakuti: “Ngati sunadye mopambanitsa, sukanakhala wolemera mopambanitsa!” Iwo amachipanga icho kumveka chopepuka, koma icho chiri chocholoŵanacholoŵana kwambiri. Nchowona kuti ngati inu simukudya macalorie ambiri kuposa amene mungatenthe, simudzapeza kulemera. Mu nkhani zambiri, ngakhale kuli tero, si macalorie onse omwe amadyedwa amene amatenthedwa. Kaamba ka zifukwa zosiyanasiyana, ambiri a iwo amasungidwa monga mafuta m’maselo a mafuta. Chotero kwa wolemera mopambanitsa, iyo pa nthaŵi zina ingakhale nkhondo ya wekha, kusiyapo kokha mabwenzi ochirikiza ozindikira mavutowo omwe nawonso akulimbana nawo. Ndipo mavutowo angakhale owopsya ndithudi.

Choyambirira ku kudziloŵetsa mu kucholoŵanachoŵana kwa kulimbanako, ngakhale kuli tero, pali funso iri loyenera kuyesedwa: Kodi inu mufunikira kutaya kulemera? M’maiko ena kuwonda kwakhala chinthu chokondeka. Ena amawonda kwambiri ku mlingo wa kukhala osadya mokwanira, kapena ngakhale kufika monkitsa ku anorexia nervosa (kutaya chikhumbo cha chakudya chifukwa cha kuwopa kunenepa) kapena bulimia (kukhala wofunitsitsa chakudya mopambanitsa). M’malo mwa kulemera kokha kukhala maziko kaamba ka chiweruzo, peresenti ya mafuta m’thupi ikulingaliridwa ndi asayansi kukhala chitsogozo chabwinopo. Iwo amalongosola kulemera kopambanitsa monga kunenepa kopambanitsa pamene mwa amuna 20 kufika ku 25 peresenti ya kulemera kwa thupi iri mafuta ndipo mwa akazi pamene 25 kufika ku 30 peresenti iri mafuta.

Motsimikizirika, kulemera kwachindunji kopatsidwa m’ndandanda zozikidwa pa kutalika ndi kulemera kokha siziri zokwanira. Monga mmene wofufuza wina akunenera kuti: “Chimene ndandandazo sizikuwuzani, ngakhale ndi tero, chiri chakuti anthu aŵiri okhala ndi kulemera ndi utali wofanana angasiyane mokulira m’mlingo wawo wa kunenepa kopambanitsa ndi mkhalidwe wa kuthupi wonse. Nkhosi za mnofu ndi mnofu zopanda mafuta zimalemera pa mlingo kuposa mafuta, chotero kulemera kokha sikuli muyezo wabwino kwambiri wa umoyo kapena thanzi.” Chitsogozo chodalirika kwambiri—ngakhale kuti chidakali chopanda ungwiro—ziri ndandanda zija zomwe zimalingalira msinkhu, wamwamuna kapena wamkazi, ndi mtundu wa thupi, ndi kupereka ndandanda ya kulemera kovomerezeka, konga ngati kumene kuli pa tsamba 27.

Anthu ambiri amalingalira kuti maselo a mafuta (otchedwa adipocytes) ali zinthu zaulesi kwambiri, zongogona m’thupi kutha malo—malo aakulu kwambiri! Nkhosi ya mafuta (yotchedwa adipose tissue) iri yoposa malo osungirapo kaamba ka triglycerides (mafuta). Chifupifupi 95 peresenti ya adipose tissue iri mafuta opanda moyo, koma 5 peresenti yotsala iri yogawiridwa m’zinthu zopangidwa, mwazi ndi mitsempha ya mwazi, ndi maselo okangalika a metabolism (m’dongosolo la kugaya ndi kuyendetsa chakudya la thupi). Maselo amenewa angakhale adyera kwambiri, kutsomphola ndi kutembenuza kukhala mafuta mbali za chakudya zochirikiza umoyo kuchokera ku mwazi wozungulira mopyola mitsempha yocholoŵana ndi adipose tissue. Za m’mwazi zina zimachirikiza kaya kupangika kwa mafuta kapena kutulutsidwa kwake monga madzi a ululu a mafuta kuloŵa m’mwazi kufikira zifuno za mphamvu za thupi. M’malo mwa kukhala aulesi, ku kudandaula kwa anthu ena, maselo a mafuta awo amagwira ntchito kuposa pa nthaŵi yake!

Kale chinalingaliridwa kuti atangokhazikitsidwa m’thupi, maselo a mafuta sanawonjezeke m’chiŵerengero, kokha mu ukulu. Kufufuza kwa pambuyo pake kwatsimikizira mosiyana. Monga mmene magwero a sayansi ena akunenera kuti: “Kukula kwa malo osungira zinthu a adipose tissue kumakwaniritsidwa choyamba ndi kukulitsidwa kwa zamkati mwa adipocyte za mafuta osungidwa, triglyceride, ndipo pambuyo pake, pamene maadipocyte omwe alipo adzazidwa kotheratu, ndi kupangika kwa maselo a mafuta atsopano.” Pamene ali chifupifupi opanda kanthu, maadipocyte amakhala aang’ono kwambiri, koma pamene awonjezera mafuta, iwo angawonjezeke mu ukulu wake nthaŵi khumi, chimene chimatanthauza kuwonjezeka mu ukulu ndi mlingo wa chifupifupi chikwi chimodzi.

Kuli malo ena osungirako mafuta m’thupi kumene mafuta amasonkhana. Mwa amuna ndi m’chiwuno. Mwa akazi ndi m’matako ndi m’ntchafu. Anthu oterowo angataye mafuta, koma malo amenewa ali omalizira kutulutsa awo. Ofufuza apeza kuti pamwamba pa maselo a mafuta pali zinthu zazing’ono zotchedwa zolandirira za alpha (zoyambirira) ndi za beta (zachiŵiri). Zolandirira za alpha zimayambitsa kusonkhanitsika kwa mafuta; zolandirira za beta zimachirikiza kusweka kwa mafuta. Zija zochirikiza kusonkhanitsika kwa mafuta zimalamulira pa maselo a mafuta a matako ndi ntchafu za akazi ndi pamimba pa amuna. Mkazi wina anataya 15 peresenti ya mafuta a thupi lake koma kwenikweni osati ndi pang’ono ponse kuchoka m’matako ake ndi ntchafu. Mwamuna wina anachepetsa kulemera kwake mokulira koma anasungabe chimimba chake.

Kuŵerenga macalorie sikuli yankho lopepuka ku kutaya kulemera monga mmene ena amaganizira. Macalorie salingana. Idyani macalorie 100 mu zakudya zopatsa mphamvu ndipo mungasunge 77 a iwo monga mafuta a thupi—23 atenthedwa m’kugaya zakudya zopatsa mphamvu. Koma idyani macalorie 100 m’chidutswa cha butter ndipo 97 akusungidwa monga mafuta—kokha atatu akudyedwa kaamba ka kugaya zakudya. Chifukwa chake: Mafuta a zakudya ali kale mosanganizika mofanana ndi mafuta a thupi, chotero akusungidwa motero mopepuka kwambiri. Kuŵerenga macalorie kuli kokha mbali ya nkhaniyo. Magwero a macalorie amenewo alinso kanthu. Calorie kaamba ka calorie, zakudya za mafuta zimanenepetsa kwambiri ndipo zochirikiza umoyo mochepera kuposa zakudya zopatsa mphamvu. Mu phunziro lina, amuna odyetsedwa mopambanitsa chakudya chopatsa mphamvu kwa miyezi isanu ndi iŵiri anapeza makilogramu 13.6, koma amuna odyetsedwa mopambanitsa zakudya zokhala ndi mafuta ambiri anapeza makilogramu 13.6 m’miyezi itatu.

Zakudya za madzi zimataya kulemera mofulumira kwambiri, komwe kaŵirikaŵiri kumadzetsa mavuto. Mkati mwa ma 1970 zakudya zamadzi zolimbitsa thupi zinachirikizidwa, ndipo podzafika kumapeto kwa 1977 chifupifupi imfa 60 zinagwirizanitsidwa ku izo. Ventricular arrhythmias, uko ndiko kuti, kuguda kofulumira ndi kosakhazikika kwa zigawo zapansi za mtima zotchedwa ventricle, zinakhulupiridwa kukhala zochititsa za zambiri za imfa zimenezi. Zakudya za madzi zatsopano zawongoleredwa mwa kuwonjezako osati kokha zolimbitsa komanso zopatsa mphamvu, zamafuta, zotetezera ku matenda, ndi mamineral. Ngakhale ndi tero, zakudya zosapatsa mphamvu kwambiri zoterozo ndi kutaya kulemera kwawo kofulumira chikhalirechobe ziri ndi ziyambukiro zake zoipa.

Kuchepetsedwa kwa mwamsanga kwa macalorie kwa zakudya kotulutsa kutaya kulemera kofulumira kumachedwetsa metabolism—kutsikako kumayamba mkati mwa maora 24, ndipo mu milungu iŵiri kubwerera m’mbuyo kwa metabolism kungakhale kochuluka monga 20 peresenti. Dokotala wina atafunsidwa ponena za zakudya za madzi zokhala ndi macalorie oŵerengeka anachitira ndemanga pa chimenechi kuti: “Metabolism yanu idzayenda pang’onopang’ono pa macalorie ochepa chotero, ndipo mudzazipeza inumwini wokwiyitsidwa msanga ndi wolefuka. Ndiponso, kufika ku 70% ya nyengo yanu yaitali ya kutaya kulemera idzakhala mnofu, osati mafuta.” Olamulira kadyedwe amafuna kutaya mafuta, osati mnofu. Nkhosi ya mnofu iri yotentha macalorie yabwino koposa ya thupi. Kuitaya iyo kumachepetsa liŵiro la metabolism litapuma—mlingo wa mphamvu yogwiritsiridwa ntchito kusungirira kugwira ntchito kwa nthaŵi zonse kwa thupi, konga ngati kupuma ndi kukonza maselo. Chimenechi chimaŵerengera kaamba ka chifupifupi 60 kufika ku 75 peresenti ya mphamvu yotengedwa ndi thupi.

Kutsika kwa dongosolo la kugaya ndi kuyendetsa chakudya m’thupi kumeneku kuli chifukwa chimene olamulira kadyedwe kaŵirikaŵiri amaleka kutaya kulemera pambuyo pa milungu yoŵerengeka ya kulamulira kadyedwe konkitsa. Mkazi wina, amene chiyambire pamene anali wa zaka 16 anali atatsitsa kulemera kwake mwa kulamulira kadyedwe, anapeza makilogramu 11.3 pambuyo pa kubadwa kwa mwana wake woyamba koma mofulumira anakutaya iko, kenaka kupezanso makilogramu 22.6 pambuyo pa kubadwa kwa mwana wake wachiŵiri ndipo sanakhoze kukutaya iko. Iye akusimba kuti: “Pa mlingo wina ndinapita ku chipatala chaching’ono chotaya kulemera kumene ndinawuzidwa kudya macalorie 500 pa tsiku. Ndinataya makilogramu anayi ndi theka mwezi woyamba, kilogramu imodzi mwezi wachiŵiri ndipo sindinatayeko miyezi iŵiri yotsatira mosasamala kanthu za kutsatira programuyo mokhulupirika. Pamene kutenga kwanga macalorie kunakwera kufika ku 800 pa tsiku, mokhazikika ndinapeza kilogramu imodzi pa mlungu kufikira ndinapezanso 5.4 omwe ndinataya mowawitsidwa chotero. Nchokhumudwitsa!”

M’kuwonjezera ku metabolism yochedwetsedwa, enzyme (madzi othandiza kugaya chakudya), lipoprotein lipase, yomwe imalinganiza kasungidwe ka mafuta, ingakhale yokangalika kwambiri m’kusunga mafuta pambuyo pakulamulira kadyedwe kopereŵera. Kaamba ka zifukwa ziŵirizi, anthu ena amapezanso kulemera kotayidwa pamene kudya kwa nthaŵi zonse kwabwezeredwanso. M’chenicheni, ambiri koposa amapezanso kulemera kumene anataya—95 peresenti ya kunenepa kwenikweniko ndi 66 peresenti ya thupi lonse. Kulemera kopezedwansoko, ngakhale kuli tero, kuli kwakukulukulu mafuta, osati mnofu wotayidwa, chomwe chimatanthauza kuchepetsedwa kwa metabolism komwe kumalimbikitsa kusungidwa kwa mafuta kowonjezereka.

Wofufuza wina anawona kuti awo omwe amataya kulemera pa kadyedwe kakale ndi kukupezanso anali ndi vuto lokulirapo la kukutayanso iko pa kadyedwe ka pambuyo pake. “Kodi kulamulira kadyedwe kungaletse kutaya kulemera kwa pambuyo pake?” iye anakaikira. Mayeso anachitidwa pa makoswe onenepa mopambanitsa. Pa kulamulira kadyedwe kwawo koyamba, chinatenga masiku 21 kutaya kulemera kopambanitsa ndipo, pambuyo pa kuleka kutsatira kulamulira kadyedwe, masiku 45 kukupezanso iko. Pa kulamulira kadyedwe kwachiŵiri, chinatenga masiku 46 kukutaya iko ndipo kokha masiku 14 kukupezanso iko—kutalika koŵirikiza kaŵiri kukutaya iko ndipo kufulumira koŵirikiza katatu kukubwezanso iko!

Kodi kumagwira ntchito mofananamo ndi anthu? Pa kulamulira kadyedwe kwa macalorie ochepera, odwala 111 anataya avereji ya makilogramu 1.4 pa mlungu, koma pa kulinganiza kadyedwe kumodzimodziko nthaŵi yachiŵiri anataya kokha kilogramu imodzi pa mlungu. Mayeso otsatira ndi magulu ena aŵiri a anthu anatsimikizira zotulukapozo.

Ambiri a akatswiri amatcha kunenepa kopambanitsa kukhala nthenda, iwo amati iko kuli m’magene, kuli kobadwa nako, ndi kuti thupi liri ndi mlingo woikidwiratu kaamba ka kulemera womwe ungakutsogozeni inu kukunenepa. Koma si asayansi onse omwe amavomereza nthanthi zimenezi pa kunenepa kopambanitsa. Annals of the New York Academy of Sciences imanena kuti kulemera kopambanitsa mwa iko kokha, mosasamala kanthu za magwero a chochititsa chake, kungakhale kwa thayo kaamba ka kusintha m’tsatanetsatane wa thupi: “Mkhalidwe wa kunenepa kopambana, kutakhazikitsidwa, ungasungiriridwe ndi kusintha kwa dongosolo la kugaya ndi kuyendetsa chakudya m’thupi kwachiŵiri kumene kunenepa kopambanitsa iko kokha kumayambitsa.”

Annals ikufunsanso nthanthi ya mlingo woikidwiratu kuti: “Annal imeneyi imapereka umboni wochepera m’kuchirikiza lirilonse la mali- ngaliro aŵiriwa.” Mavuto a magland akuwonedwa kukhala ochititsa kulemera kopambanitsa, makamaka thyroid, imene iri ndi mbali yaikulu m’kulamulira metabolism. Nsonga ikudzutsidwa ndi ena, ngakhale kuli tero, kuti kulephera kwake kungachititsidwe ndi kudya kopambanitsa. Dr. Riggle wa ku Texas akuchitira ndemanga pa ichi kuti: “Thyroid imalamulira metabolism, limodzinso ndi pituitary. Koma tifunikira kukumbukira kuti anthu oloŵa m’zizoloŵezi zoipa za kudya amachititsa magland amenewa kusatenga zakudya zopatsa thanzi zomwe afunikira kupanga zinthu zawo. Chotero mavuto a gland angayambitsidwe ndi kusatsatira kadyedwe koyenera.”

Kudya mopambanitsa kuli chifukwa chopepuka kaamba ka kunenepa kopambanitsa kumene anthu ambiri, kuphatikizapo ofufuza pa kunenepa kopambanitsa, amakugwirizanitsa nako kuti: “Kwa anthu onenepa mopambanitsa ambiri koposa, ngakhale kuli tero, kuwunjikidwa kwa kulemera kopambanitsa ndi adipose tissue mwachiwonekere kwambiri imatsimikizira njira ya kachitidwe kotalikitsidwa, ndipo kaŵirikaŵiri, yonyenga: kudya kopambanitsa kwa macalorie, mkati mwa chiŵerengero chokwanira cha masiku, pamwamba ndi kupitirira zija zogwiritsidwa ntchito kaamba ka dongosolo la kugaya ndi kuyendetsa chakudya m’minofu kapena m’thupi.” (Annals of the New York Academy of Sciences, 1987, tsamba 343) Ngozi za umoyo zomwe iwo motero amadziwunikirako ziri zochititsa chisoni ndithudi:

“Kunenepa kopambanitsa kukugwirizanitsidwa ndi chiŵerengero cha ngozi za umoyo. Iko kungawononge ponse paŵiri kugwira ntchito kwa mtima ndi mapapo, kusintha kugwira ntchito kwa za m’mwazi, ndi kuchititsa mavuto a maganizo. Kukwera kwa mphamvu ya mwazi, kusamalira glucose kolekereredwa, ndi hypercholesterolemia (za m’mwazi zopambanitsa) ziri zofala mwa anthu olemera mopambanitsa kuposa ndi mwa anthu olemera mwachibadwa. Chotero, sichiri chodabwitsa kuti kunenepa kopambanitsa kungathandizire ku kuyambitsa matenda [nthenda] ndi imfa mwa anthu omwe ali ndi kukwera kwa mphamvu ya mwazi, kulephera kwa mtima, type II kapena non-insulin-dependent diabetes mellitus, mitundu ina ya kansa, ndi nthenda ya ndulu. Mkati mwa nyengo yaitali, kunenepa kopambanitsa kumalingaliridwanso kukhala chopangitsa ngozi chapachokha kaamba ka nthenda ya mitsempha ya mtima.”—Journal of the American Medical Association, November 4, 1988, tsamba 2547.

Chikumveka changozi, sitero kodi? Ndipo osati kokha chifukwa cha mawu aakulu. Mosakaikira, kutaya kulemera kuli nkhondo yofunikira kupambana. Kodi pali njira zomwe zidzakuthandizani kupeza chilakikocho?

[Mawu a M’munsi]

[Mawu Otsindika patsamba 24]

M’MALO MWA KUKHALA AULESI, MASELO A MAFUTA MWA ANTHU OLEMERA MOPAMBANITSA AMAGWIRA NTCHITO KUPOSA PA NTHAŴI YAKE

[Mawu Otsindika patsamba 24]

KODI KULAMULIRA KADYEDWE KUNGALETSE KUTAYA KULEMERA KWA PAMBUYO PAKE?

[Mawu Otsindika patsamba 25]

NGOZI ZA UMOYO ZIRI ZOCHITITSA CHISONI NDITHUDI

[Tchati patsamba 27]

NDANDANDA ZA MSINKHU NDI KULEMERA

Msinkhu Kulemera

AMUNA

1.58 57.9-60.7 59.3-63.8 62.5-67.9

1.60 58.8-61.6 60.2-64.7 63.4-69.3

1.63 59.7-62.5 61.1-65.6 64.3-70.6

1.65 60.7-63.4 62.0-67.0 65.2-72.4

1.68 61.6-64.3 62.9-68.4 66.1-74.2

1.70 62.5-65.6 64.3-69.7 67.4-76.1

1.73 63.4-67.0 65.6-71.1 68.8-77.9

1.75 64.3-68.4 67.0-72.4 70.2-79.7

1.78 65.2-69.7 68.4-73.8 71.5-81.5

1.80 66.1-71.1 69.7-75.1 72.9-83.3

1.83 67.4-72.4 71.1-77.0 74.2-85.1

1.85 68.8-74.2 72.4-78.8 76.1-86.9

1.88 70.2-76.1 74.2-80.6 77.9-89.2

1.90 71.5-77.9 75.6-82.4 79.7-91.5

1.93 73.3-79.7 77.4-84.7 81.9-93.7

AKAZI

1.47 46.2-50.2 49.3-54.8 53.4-59.3

1.50 46.6-51.1 50.2-55.7 54.3-60.7

1.52 47.0-52.0 51.1-57.0 55.2-62.0

1.55 48.0-53.4 52.0-58.4 56.6-63.4

1.58 48.9-54.8 53.4-59.7 57.9-64.7

1.60 50.2-56.1 54.8-61.1 59.3-66.5

1.63 51.6-57.5 56.1-62.5 60.7-68.4

1.65 53.0-58.8 57.5-63.8 62.0-70.2

1.68 54.3-60.2 58.8-65.2 63.4-72.0

1.70 55.7-61.6 60.2-66.5 64.7-73.8

1.73 57.0-62.9 61.6-67.9 66.1-75.6

1.75 58.4-64.3 62.9-69.3 67.4-77.0

1.78 59.7-65.6 64.3-70.6 68.8-78.3

1.80 61.1-67.0 65.6-72.0 70.2-79.7

1.83 62.5-68.4 67.0-73.3 71.5-81.0

[Mawu a Chithunzi]

Converted from tables of the Society of Actuaries and Association of Life Insurance Medical Directors of America