Njira Zinayi Zopambanira

Monga magazini ya mitundu yonse, Galamukani! imachita ndi mavuto omwe aliko m’mbali zosiyanasiyana za dziko. M’kuchita ndi nkhani za umoyo ndi mankhwala, sitimaika kapena kuyamikira kuchiritsa kwachindunji.

CHAKUDYA CHOYENERA, PA NTHAŴI YOYENERA, MU UNYINJI WOYENERA, NDI MASEŴERA OYENERA

MUSADE maselo anu a mafuta. Iwo ali ozizwitsa. Iwo analinganizidwa kaamba ka ntchito yofunika. Iwo amapanga mafuta kuchokera ku suga ndi madzi aululu a mafuta. Ngati iwo akufuna malo owonjezereka kaamba ka malo osungira, amafutukuka. Ngati akufunabe owonjezereka, amapanga maselo atsopano ndi kuwadzaza iwo ndi mafuta. Iwo ali zozizwitsa pa kusunga mphamvu mu mtundu wa mafuta. Ndilo luso lawo. Mu theka la kilogramu iwo angasunge macalorie 3,500, ngakhale kuti chiwindi chingakhale ndi kokha macalorie 250 mu theka la kilogramu la chiwiya chake chosungira mphamvu, glycogen.

Maselo a mafuta amalandira ndi kumvera zizindikiro. Iwo amatetezera ziŵalo zofunika koposa. Iwo amatulutsa mphamvu yawo pamene yafunidwa, kuipereka iyo monga mafuta kaamba ka maselo ogwira ntchito a thupi. Pa nthaŵi zina amalandira zizindikiro zamwadzidzidzi ndi kuyambapo kugwira ntchito. Pamene atumiziridwa mauthenga owopsyeza moyo, iwo amatenga kachitidwe kopulumutsa moyo. Amayamba kubisa mafuta awo, kuwasunga iwo kaamba ka ngozi yomayandikirayo.

Chiri chomvekera tsopano kuti mafuta amachita mbali yofunika, ngakhale kuti iri mbali yosamvetsetsedwa, mu dongosolo lochinjiriza matenda la thupi. Maselo a mafuta angalandire uthenga wabodza ndi kuwumasulira monga tsoka; chakudya chopereŵera chingatumizire maselo a mafuta uthenga wofanana ndi womwe njala ndi kusoŵa chakudya kungatumize. M’malo mwa kusweka kwa mafuta, iwo m’chenicheni amasungidwa, kuchepetsa kotheratu kutulutsa kwawo kwa macalorie. Koma maselo a mafuta alibe njira yodziŵira kusiyanako. Iwo amayankha monga mmene anapangidwira kuyankha. Iwo amabisa mphamvu yawo kaamba ka chimene maselo a mafuta amawoneratu kukhala chifuno chamtsogolo chofunika ndi chowopsya kuposa cha panthaŵiyo. Magazini ya Parents ya March 1987 ikupereka kalongosoledwe kothekera: “Kuchulukira kumene mumachepetsa chakudya—kumakhalanso kuchulukira kumene thupi lanu limalingalira kuti mukukonzekera kaamba ka njala—kumakhalanso kuchulukira kwa kumene maselo a mafuta amakhala osinkhasinkha kutulutsa katundu wawo wamtengo wake.”

Thupi limaloŵereramo kuti lichite ndi ngozi ya panthaŵiyo mwa kusintha minofu kukhala glucose—ubongo uyenera kukhala ndi glucose wake kupanda apo chiŵalo chonsecho chidzaleka kugwira ntchito! Koma inu simukufuna kutayikiridwa mnofu; mukufuna kutaya mafuta. Chakudya chopereŵera sichiri njira yopambanira. Chotero kodi nchiyani? Njira zopambanira, zambiri, ziri: chakudya choyenera, pa nthaŵi yoyenera, mu unyinji woyenera, ndi mtundu woyenera wa maseŵera—ndi mkhalidwe wa maganizo woyenera. Wochepetsa kulemera iyemwiniyo ayenera kukhala pa mpando wa woyendetsa. Kaya mudzafikira chonulirapo chanu kapena ayi ziri kwa inu.

Chakudya Choyenera

Zakudya zokhala ndi unyinji wochuluka wa macalorie ndipo zotsika mu zothandiza thupi siziri zakudya zabwino kaamba ka kuchepetsako kulemera. Mafuta ndi suga yopepuka ziri zodzazidwa ndi macalorie koma ziribe zothandiza thupi. Zakudya zoyenera kaamba ka ponse paŵiri kulamulira kulemera ndi kuthandiza thupi ziri zakudya zopatsa mphamvu zocholoŵanacholoŵana, zipatso ndi ndiwo za masamba; nyama yolandirika iri nsomba ndi nyama ya zamoyo za mapiko.

“Kafikiridwe kena kenikeni ku kutaya kulemera,” tikuwuzidwa ndi The Encyclopedia of Common Diseases, “kayenera kukhala kuchotsa chirichonse m’chakudya chanu chimene sichiri chathunthu, chothandiza thupi, chosagayidwa, chakudya chachilengedwe. M’kuwonjezera ku chakudya chopatsa mphamvu . . . thupi lanu mokhazikika limafuna zakudya zolimbitsa thupi, mafuta, mamineral ndi zotetezera ku matenda mu unyinji wokwanira kuti litengemo mbali m’zochitika za thupi ndi kukonza ndi kukhalitsa atsopano maselo a thupi. Pamene mudya zakudya zathunthu [chakudya chocholoŵanacholoŵana chosagayidwa], mungakhale achidaliro kwenikweni kuti mukutenga zothandiza thupi zoyenerera ndipo osati macalorie ‘opanda kanthu.’”

Nthaŵi Yoyenera

Nthaŵi yoyenera sipamene mukupenyerera wailesi ya kanema. Kudya pang’onopang’ono kosalekezako komapitirizabe kwa maora angapo, mwinamwake kokhala ndi mbatata yokazinga ya mafuta kapena French fries, mabisiketi kapena zakudya zotsekemera zodzazidwa ndi suga, zokhala ndi unyinji wosaŵerengeka wa macalorie opanda kanthu omafika ku mazana—nchovuta kuleka kudyako popeza kuti mafuta ndi mchere zimawonjezera kukoma ku chakudya ndipo suga imasangalatsa dzino lokoma!

Akatswiri a zothandiza thupi ena tsopano “akufika pa kukhutiritsidwa kuti thupi liri ndi chikhoterero chochepa cha kuwunjika mafuta ngati zakudya zidyedwa mwa kaŵirikaŵiri ndipo zaperekedwa mu unyinji wochepera—popanda kuchepetsa m’chakudya chodyedwa tsiku ndi tsiku. Iwo apezanso kuti chakudya chimene chiri chofunika koposa ndipo chotero chiyenera kupanga chothandizira chachikulu mu macalorie a munthu pa tsiku chiri chakudya cha m’mawa.”

Unyinji Woyenera

Idyani zosiyanasiyana ndipo idyani zokwanira. Mwaphunzira chimene chidzachitika ngati mudetsa nkhaŵa maselo a mafuta mwa kudya mwa liuma! Pa kuyesera kwa kutaya kulemera, makoswe anapatsidwa kokha chakudya chimodzi pa tsiku. Mkati mwa phunzirolo, madzi awo othandiza kugaya zakudya omwe ali ndi thayo la kusunga mafuta anawonjezeka kuŵirikiza nthaŵi khumi. Ripotilo linanena kuti: “Chinali ngati kuti matupi awo anali kunena kuti, ‘Mphindi imene chakudya chowonjezereka chidzabwera, ndiri wokonzekera kusunga mafuta apadera kuwopera kuti kudidikiza kumeneku kungachitikenso pa ine!’”

Chotero “ngati muyenera kuchepetsa chakudya, musapange chophophonya cha kusala kudya kapena kudya kokha chakudya chimodzi pa tsiku (kusala kudya kotheratu kwa maora 23).” Khalani okhutiritsidwa ndi kutaya pang’onopang’ono, theka la kilogramu kapena ngakhale kota la kilogramu pa mlungu. Munatenga nthaŵi yaitali kupeza mafutawo; patsani thupi lanu nthaŵi ya kuwachotsa iwo. Chotero idyani mokwanira kotero kuti musunge maselo anu a mafuta omasuka ndipo ngakhale ofunitsitsa kuthandizira ochepera a macalorie ake ku chochitikacho. Koma musakhale osusuka. Zokwanira ziri zokwanira!

Ndipo ndi kupita kwa nthaŵi, zochepera ziri zokwanira. Pamene tikukula, maselo a mnofu amatha ndipo maselo a mafuta amatenga malo awo. Popeza kuti ukulu wa thupi lowonda umafuna mbali yokulira ya mphamvu, ndi kuchepa kwake zofunika za mphamvu zimachepanso ndipo metabolism imachepa. Ngati kadyedwe ka chakudya sikachepa mofananamo, mafuta amawunjikika. Ndipo ngati anthu achikulire amachita maseŵera pang’ono—monga mmene amachitira kaŵirikaŵiri—chakudya chowonjezerekabe chimapita ku mafuta. Koma wofufuza mmodzi akunena kuti, “Mungachite maseŵera kuchotsa mafuta a mu mnofu wamkati.” Ndipo kumbukirani, kuyesayesa kwabwino kwa kusala zakudya zina kungaswedwe mwa kukhala ndi phwando kwa nthaŵi ndi nthaŵi.

Maseŵera Oyenera

Wasayansi Covert Bailey akunena m’bukhu lake Fit or Fat? kuti: “Chochiritsa chenicheni kaamba ka kunenepa chiri maseŵera! . . . Iri nsonga yopepuka kuti awo amene amachita maseŵera owongola thupi pa ndandanda yokhazikika samanenepa. Ngati ndinali kupereka mbulu kuti uchepetseko chikhoterero cha thupi cha kupanga mafuta, anthu onenepa akanandandama kuti agule iwo. Ine ndiri kupereka mbulu woterowo; umatenga kokha mphindi 12 kumeza iwo!” Zolembera zambiri, ngakhale kuli tero, zimasonyeza kuti chifupifupi mphindi 20 ziri zofunikira mapindu a kuwongola thupi asanawoneke.

Maseŵera amene Bailey ali nawo m’maganizo ali owongola thupi—kayendedwe kochirikizidwa komwe kamapangitsa mtima kupopa pa liŵiro lofulumira, mwakutero kupereka unyinji wokulira wa mpweya umene timaloŵetsa m’thupi kaamba ka kutentha mafuta. Maseŵera odziŵika mu gulu limeneli ali kuthamanga, kulumpha chingwe, kupalasa njinga, ndi kuyenda mofulumira. Ngakhale kuli tero, musanayambe programu ya maseŵera imeneyi, chiri cholangizidwa kufunsa dokotala kaamba ka chitsogozo. Maseŵera amalembedwa ndi ofufuza ambiri m’kuchepetsa kulemera, monga mmene ndemanga zotsatirazi zikusonyezera.

Kuchedwetsedwa kwa liŵiro la dongosolo la kugaya ndi kuyendetsa chakudya m’thupi “kumene mwachibadwa kumawoneka pamene anthu okhala pa chakudya chochepa mphamvu kungaletsedwe kapena kuchepetsedwa mwa kuphatikizamo ntchito yakuthupi mu programuyo.”—The Journal of the American Medical Association.

“Chigwirizano chachisawawa pakati pa akatswiri a kutaya kulemera chiri chakuti dongosolo lokhazikika la maseŵera liri mfungulo imodzi [yeniyeni] ku kuchepetsako kulemera ndi kusungirira. Ntchito yabwino ya minofu ya mtima imawonjezera kupuma kwa thupi kwa metabolism kwa utali wofika ku maora khumi mphambu asanu pambuyo pake, chomwe chimatanthauza kuti macalorie ambiri amatenthedwa ngakhale pamene mwaleka.”—Magazini ya Parents.

“Mu programu iriyonse yokhutiritsa ya kulamulira kulemera, maseŵera ali ofunika koposa. Kukhazikika kwa maseŵera kuli kofunika koposa kuposa kuchuluka.”—Conn’s Current Therapy.

“Maseŵera amatisintha ife. Iwo amawonjezera liŵiro la dongosolo la kugaya ndi kuyendetsa chakudya m’thupi, amawonjezera unyinji wa mnofu, amakweza muyeso wa madzi othandiza kugaya chakudya a macalorie mkati mwa mnofu, ndipo amawonjezera kutenthedwa kwa mafuta. . . . Chingasonyezedwenso kuti anthu aumoyo mwakuthupi ali ndi dongosolo la kugaya ndi kuyendetsa chakudya m’thupi lokwezedwa pang’ono. Ngakhale pamene akupuma anthu aumoyo amatentha macalorie owonjezereka kuposa mmene amachitira anthu onenepa.”—Fit or Fat?

Pambuyo pa kuchenjeza kuti mafuta owonjezereka ali akupha chifukwa cha matenda a mtima ndi kukwera kwa kuthamanga kwa mwazi, pali mbiri yabwino: “Nsonga imodzi yotonthoza: chiyambukiro chosakaza cha kulemera kopambanitsa chikhoza kutembenuzidwa pamene kulemera kwachepetsedwa,” ikutero The Encyclopedia of Common Diseases.

“Chinthu chomvetsa chisoni,” akutero Bailey, “ponena za anthu onenepa moposa muyeso omwe kaŵirikaŵiri amadzinenera kuti angachite chirichonse, chirichonse kotheratu, kuti ataye kulemera chiri chakuti amakana kuchita chinthu chimodzi chimene chingawachitire ubwino wina. Iwo amakana maseŵera enieni.”

Nchosadabwitsa kuti mafuta ali owumirira chotero pamene tizindikira kuti thupi lingapange mafuta kuchokera ku zakudya zolimbitsa, kuchokera ku zakudya zopatsa mphamvu, ndi kuchokera ku mafuta odyedwa. “Chifupifupi chirichonse chimene mungadye,” Bailey akunena kuti, “ngati chingagayidwe nkomwe, chingasinthidwe kukhala mafuta.” Zakudya zotayitsa kulemera mwamsanga zimasintha tsatanetsatane wa m’thupi kotero kuti “mumakhala ndi tsatanetsatane wa munthu wonenepa. Chikhoterero chanu cha kunenepa chiri chachikulu kuposa pamene munayamba!”

Ndandanda inayake ya madzi othandiza kugaya chakudya imafunikira kaamba ka kutentha mafuta. Ngati mulibe madzi othandiza kutentha mafuta amenewa, “mudzanenepa. Madzi othandiza kugaya chakudya adzawonjezeka kokha ngati musonkhezera DNA mwa kuchita maseŵera ndipo ngati mudya mokwanira kotero kuti palibe maamino acid omwe alipo kaamba ka biosynthesis,” akutero Bailey.

Pa nthaŵi zina minofu imafuna unyinji wadzidzidzi wa mphamvu, kuwonjezera chifunocho kuŵirikiza nthaŵi makumi asanu m’theka la kamphindi. Kuti apeze iyo, iwo ayenera kukhala ndi madzi othandiza kugaya chakudya okhoza kugaya ndi kuyendetsa magwero amphamvuwo. Kokha m’maselo a mnofu ndi mmene madzi othandiza kugaya chakudya amenewo amapezeka—madzi othandiza kugaya chakudya apadera okhala ndi kuthekera kumeneku kwa kutentha macalorie mofulumira. Maperesenti makumi asanu ndi anayi a macalorie onse otenthedwa m’thupi amatenthedwa m’minofu. Madzi othandiza kugaya chakudya amenewa amapezeka mu mitochondria omwazikana mkati mwa maselo a mnofu, ndipo mkati mwa maseŵera iwo amapititsa patsogolo kutenthedwa kwa mafuta m’chidutswa cha mnofu kuti apereke mphamvu.

Ponena za madzi othandiza kugaya chakudya amenewa, Fit or Fat? ikunena kuti: “Chasonyezedwa mobwerezabwereza kuti maseŵera owongola thupi okhazikika m’chenicheni amapangitsa kuwonjezeka mu unyinji ndi ukulu wa mitochondria mu selo ya mnofu iriyonse. Maphunziro a biochemical owonjezereka atsimikizira kuti, ndi maseŵera, pamakhala kuwonjezeka m’madzi othandiza dongosolo la kugaya ndi kuyendetsa chakudya m’thupi mkati mwa mamitochondria amenewo.” Kuwongola thupi kumachipangitsa icho kuchitika; popanda icho mafuta amachitika.

Boardroom Reports ya December 15, 1988, ikukwezeka maubwino a maseŵera: “Kusakangalika kwakuthupi kumaŵirikizitsa ngozi ya nthenda ya mtima, ndipo ofufuza amaika anthu okonda kukhala m’gulu limodzimodzilo la okhala pa ngozi kaamba ka nthenda ya mtima mofanana ndi osuta ndi anthu okhala ndi kukwera kwa kuthamanga kwa mwazi kapena mulingo wokulira wa mafuta a mtima.” Iyo ikuwonjezera kuti “kunyamula zolemera pamene mukuthamanga kapena kuyenda mokulira kumawonjezera mapindu a umoyo a maseŵera.” Chiyamikiro chiri kuyamba ndi zolemera za theka la paundi, ndi kusinjiriritsa kayendedwe ka manja.

Letsani zoyambitsa zimene zimakupangitsani inu kudya pamene simuyenera. Dziŵani zodzikhululukira zimene mumagwiritsira ntchito kufooketsa zigamulo zanu zabwino. Nenani kuti ayi ku izo mwamsanga! Zikaneni izo mwaukali!

Kulitsani chifuno cha kupambana! Dziŵani chimene muyenera kuchita, ndipo chichiteni! Idyani zinthu zoyenera mu unyinji woyenera ndipo khulupirirani thupi lanu kuziika izo ku kugwiritsira ntchito koyenera. Thupi liri lokhoza kusintha. Ilo limasinthira ku malo ozinga achilendo a pamwamba pa phiri mwa kupanga maselo amwazi ofiira owonjezereka kuti anyamule oxygen—koma chimatenga nthaŵi. Limasinthira ku kuvumbulidwa ku dzuŵa lotentha mwa kuwonjezera melanin ku khungu kuti lichinjirizidwe ku cheza cha ultraviolet—koma chimatenga nthaŵi. Ndipo lidzasintha kuti lichirikize maseŵera mwa kupanga madzi othandiza kugaya chakudya ofunikira kutentha mafuta owonjezereka kaamba ka mphamvu—koma chimatenga nthaŵi.

Chotero khalani woleza mtima. Chinatenga nthaŵi kuti munenepe; dzipatseni inu eni nthaŵi kuti mutaye iko. Yendani kulinga ku chonulirapo chanu pang’onopang’ono. Zipambano zazing’ono za tsiku ndi tsiku m’kudya ndi kuchita maseŵera zimasintha chomwe poyamba chinali ntchito kukhala chizoloŵezi, ndipo mwamsanga choyendetsera cha chizoloŵezi chidzakusonkhezerani mwatawatawa kulinga ku chithunzi chanu cha inu watsopano! Pambanani nkhondoyo, tayani mafuta, kondwerani ndi chilakikocho!

[Zithunzi patsamba 29]

Kuwongola thupi kochitidwira m’nyumba:

Kulumpha chingwe

Njinga yosayenda

[Zithunzi patsamba 30]

Kuwongola thupi kochitidwira kunja kwa nyumba:

Kuthamanga

Kuyenda mofulumira