Umoyo Wabwino—Kodi Mungachitenji Ponena za Iwo?

“MWAPANG’ONO monga chotulukapo cha kupambana kwadzawoneni m’mankhwala amakono, lingaliro lakuti umoyo uli chinachake chimene adokotala angachitire anthu lafalikira ku mbali zambiri zadziko, m’malo mwa chinachake chimene chitaganya ndi aliyense payekha angadzichitire.” Analemba tero Dr. Halfdan Mahler mu World Health, magazine alamulo a World Health Organization.

Ndithudi, adokotala ndi zipatala amathandizira mokulira ku umoyo wathu ndi kakhalidwe kabwino. Mosasamala kanthu za zimenezo, iwo kwakukulukulu amachita mbali yochiritsa. Timafuna mautumiki awo pamene chinachake chalakwika, koma sikaŵirikaŵiri pamene timaganizira za iwo ngati tikudzimva bwino. Pamenepa, kodi nchiyani chimene tingachite kuti tidzipezere umoyo wabwino?

Zitsogozo kaamba ka Kakhalidwe Kaumoyo

Mwachisawawa, akatswiri avomerezana kuti umoyo wabwino umadalira pa nsonga zitatu zazikulu: kadyedwe kokwanira, maseŵera okhazikika, ndi kakhalidwe ka thayo. Palibe kupereŵera kwa chidziŵitso pa nkhanizi, ndipo chochulukira nchothandiza ndi chopindulitsa. Malingaliro aphindu ndi atsopano pa mmene kadyedwe ndi maseŵera amathandizira ku umoyo wathu aperekedwa m’mabokosi akuti “Kadyedwe Kanu ndi Umoyo Wanu” ndi “Maseŵera, Thanzi Labwino, ndi Umoyo.”

Ngakhale kuti pali chidziŵitso chothandiza kwenikweni, mwachisoni, zenizeni zimasonyeza kuti kupeza umoyo wabwino sikuli kopambana pa ndandanda ya zoyambirira ya anthu ambiri. Pakati pa zinthu zina, “aliyense amadziŵa chimene chimafunikira kuti ataye kulemera kwa thupi,” anathira ndemanga tero Dr. Marion Nestle wa Office of Disease Prevention and Health Promotion mu Washington, “komabe kufalikira kwa kulemera kwa thupi kopambanitsa sikukusintha mokulira.” Mogwirizana ndi ofesi yake, chifupifupi munthu mmodzi mwa 4 mu United States ali woposa pa 20 peresenti ya kulemera kopambanitsa kwa thupi.

Mofananamo, kufufuza kochitidwa ndi U.S. National Center for Health Statistics kukuvumbula kuti: “Mwachisawawa, pakati pa 1977 ndi 1983 panawonekera kukhala chiwonjezeko mu zochitachita zosakomera umoyo.” Kodi nchiyani chimene chiri “zochitachita zosakomera umoyo” zimenezi? Simavuto amene anthu alibe ulamuliro pa iwo, onga ngati kudya mosakwanira, miliri, kapena kuipitsa. M’malo mwake, ziri zochititsa zimene kwakukulukulu ziri thayo la aliyense payekha—zochitachita zonga ngati kusuta, kudya mopambanitsa, kumwa mopambanitsa, ndi kugwiritsira molakwa mankhwala ogodomalitsa.

Motsimikizirika, zoposa chidziŵitso chamankhwala kapena cha sayansi pa zomwe zingachitidwe kuti tipeze umoyo wabwino ziri zofunika. Chisonkhezero chokulira cha kumamatira ku thayo la mmodzi ndi mmodzi wa ife nchofunika. Tiyenera kufulumizidwa osati kuchita kokha zinthu zimene zidzathandizira ku umoyo wabwino komanso kupewa zinthu zija zimene zingauwononge. Kodi ndikuti kumene tingapeze chisonkhezero ndi chifulumizo choterocho chotithandiza kukhala mwaumoyo?

Ngakhale kuti anthu ambiri angakhale osachizindikira icho, dokotala wina amenenso ndi mkonzi, S. I. McMillen, anachitira ndemanga m’mawu oyamba abukhu lake lakuti None of These Diseases kuti: “Ndiri ndi chidaliro kuti muŵerengi adzadabwitsidwa kupeza kuti zitsogozo za Baibulo zingamupulumutse ku matenda ena oyambukira, ku kansa yakupha yambiri, ndi ku matenda amaganizo owumilira omwe akuwonjezeka mosasamala kanthu za kuyesayesa konse kwa mankhwala amakono. . . . Mtendere sumabwera ndi macapsule.”

Tingawone kuchokera ku ndemanga zimenezi kuti ngakhale kuti Baibulo siliri bukhu lophunziramo mankhwala kapena pepala lazaumoyo, ilo limaperekadi malamulo a makhalidwe abwino ndi zitsogozo zomwe zingatulukepo zizoloŵezi zopindulitsa ndi umoyo wabwino. Kodi ndi ati omwe ali ena a malamulo amakhalidwe abwino ameneŵa?

Malingaliro ndi Kawonedwe ka Moyo

Mwachitsanzo, “sayansi yamankhwala imazindikira kuti malingaliro onga ngati mantha, chisoni, nsanje, kubwezera ndi chidani zirinso ndi thayo la unyinji wa matenda athu,” anatero Dr. McMillen wogwidwa mawu pamwambapo. “Kuyerekezera kumasiyanasiyana kuchokera pa maperesenti 60 kufika ku chifupifupi maperesenti 100.”

Kodi nchiyani chimene chingachitidwe kuti tithetse chimenechi? Mosangalatsa, zaka 3,000 zapitazo, Baibulo linasonyeza kuti: “Mtima wabwino ndi moyo wathupi; koma nsanje ivunditsa mafupa.” (Miyambo 14:30) Koma kodi ndimotani mmene wina amapezera “mtima wabwino”? Uphungu wa Baibulo uli wakuti: “Chiwawo chonse, ndi kupsya mtima, ndi mkwiyo, chiwawa, ndi mwano zichotsedwe kwa inu, ndiponso choipa chonse.” (Aefeso 4:31) M’mawu ena, kuti tisangalale ndi umoyo wabwino wakuthupi, tiyenera kuphunzira kulamulira malingaliro athu.

Ndithudi, izi nzosiyana ndi uphungu wa adokotala ndi akatswiri ena a matenda a maganizo. Iwo kaŵirikaŵiri amayamikira kuti tizichita zomwe timakonda mmalo mozilamulira. Kuzaza ndi kuwonetsera mkwiyo kungabweretse mpumulo wosakhalitsa kwa amene wavutitsidwayo ndi kusokonezedwa. Koma kodi zimenezo zimachitanji ku unansi wake ndi anzake, ndipo kodi ndi mtundu wotani wamalingaliro umene chimenecho chingayambitse kwa iwo? Nchosavuta kulingalira kukangana ndi kuvutitsidwa, kusatchulapo kuvulazika kwakuthupi kothekera, komwe kungatulukepo ngati aliyense amasonyeza malingaliro ake mmalo moyesera kuwalamulira. Zimangopanga zungulirezungulire wokangana yemwe samatha nkomwe.

Ndithudi, nchosapepuka kulamulira malingaliro ovulaza ameneŵa, makamaka ngati winawake ali wokhoterera ku kukwiya ndi kulunda. Chimenecho ndicho chifukwa chake Baibulo likupitirizabe kunena kuti: “Mukhalirane okoma wina ndi mnzake, a mtima wachifundo, akukhululukirana nokha.” (Aefeso 4:32) M’mawu ena, ilo likunena kuti tiyenera kusintha malingaliro oipa ovulaza ndi kuwaloŵa mmalo ndi abwino.

Kodi nchiyani chimene malingaliro abwino oterowo kwa ena amachita kwa ife? “Kusamalira kumachiritsa,” analemba tero Dr. James Lynch m’bukhu lake lakuti The Broken Heart. “Lamulo la ‘kukonda m’nzako monga mmene udzikonda wekha’ siliri kokha lamulo la makhalidwe abwino—ilo limakhudzanso kagwiridwe ka ziŵalo za thupi.” Ponena za mapindu amene unansi woterowo umabweretsa, Robert Taylor, dokotala wazamaganizo, akuwonjezera kuti: “Kudziŵa kuti uli ndi anthu amene ungatembenukireko m’nthaŵi za kusoŵa kungapereke malingaliro achisungiko ofunika koposa, mtsogolo ndi chiyembekezo—zonsezo zingakhale mankhwala amphamvu a kupsyinjika.” Chotero, pamene kuli kwakuti mankhwala amakono angayesere kubweretsa zochiritsa ku matenda omwe amatchedwa amaganizo, zitsogozo zopepuka za Baibulo zingathandize kuwaletsa kuchitika. Aliyense yemwe ali wofunitsitsa kugwiritsira ntchito zitsogozo za Baibulo adzapindula mwamalingaliro ndi kuthupi.

Zizoloŵezi ndi Kumwerekera

Chinachakenso chimene chimayambukira kakhalidwe kathu kamalingaliro ndi kakuthupi ndi mmene timachitira ndi thupi lathu. Ndi kuyesayesa kolingalirika kumbali yathu—kudya moyenerera, kuchita maseŵera ofunikira ndi kupuma, kudzisunga audongo, ndi kupitirizabe—thupi lathu lidzadzisamalira lokha. Komabe, ngati tiliipitsa ilo mobwerezabwereza, mofulumira kapena pambuyo pake lidzatopa, ndipo tidzavutika ndi zotulukapo zake.

Baibulo likulangiza kuti: “Tidzikonzere tokha kuleka chodetsa chonse cha thupi ndi cha mzimu.” (2 Akorinto 7:1) Kodi ndimotani mmene tingagwiritsire ntchito uphungu woterowo, ndipo kodi ndi ati omwe ali mapindu? Lingalirani ripoti lotsatirali loperekedwa ndi Worldwatch Institute ya ku Washington: “Kusuta kuli mliri womakula ndi maperesenti 2.1 pachaka, waliŵiro kuposa chiŵerengero cha anthu chadziko. . . . Kuchuluka m’kugwiritsira ntchito fodya kunachepa mwapang’ono koyambirira kwa ma 80, kwakukulukulu chifukwa cha zachuma, koma iko kukupitiriza ndi chiwonjezeko chake chofulumira. Anthu oposa biliyoni imodzi tsopano amasuta, akumakoka chifupifupi matriliyoni 5 a ndudu pachaka, avereji yoposa pa chifupifupi theka la pakete patsiku.”

Kodi nchiyani chimene chakhala chiyambukiro cha ‘mliri womakulakulawu’? Bokosi lotsatirali likupereka nsonga zosamalitsa zina za kuganizapo. Ndandandayo siiri yodzala ndi zonse, koma uthengawo uli womvekera: Kumwererekera m’fodya kuli ponse paŵiri kwamphamvu ndi kwakutha ndalama. Chiri chizoloŵezi choipitsa chimene chimawononga umoyo wa ponse paŵiri omwerekerawo ndi owazinga.

Kodi bwanji ponena za zoyesayesa za kuleka chizoloŵezichi? Mosasamala kanthu za ndawala zonsezo zoletsa kusuta, chipambano chakhala chocheperadi dziko lonse. Ichi chiri chifukwa chakuti kulaka chizoloŵezi cha fodya kulidi nkhondo yotopetsa. Kufufuza kukusonyeza kuti kokha mmodzi mwa 4 amene amasuta ndi amene amapambana m’kuthetsa chizoloŵezicho. Mwachiwonekere machenjezo onse akuti kusuta kuli ngozi ya umoyo sali osonkhezera mokwanira.

Komabe, uphungu wa Baibulo wogwidwa mawu pamwambapo, limodzi ndi chomangira chake cha Akristu cha kukonda anansi awo monga iwo eni, wasonkhezera zikwizikwi omwe tsopano ali Mboni za Yehova kuleka kusuta. Kaya pakhale pa Nyumba zawo Zaufumu, kumene amakumana kwa maola angapo mlungu uliwonse, kapena pa misonkhano yawo, kumene zikwizikwi za iwo amakumana kwa masiku angapo, inu simudzawonapo ndi mmodzi yense wa iwo ali ndi ndudu. Kufunitsitsa kwawo kulandira ndi kugwiritsira ntchito zitsogozo za Baibulo kwaŵapatsa iwo kugamulapo kofunikira kukwaniritsa zimene ena amalephera kufikiritsa.

Machitachita ena ovulaza amaphatikizapo kumwerekera mopambanitsa m’zakumwa zoledzeretsa, kugwiritsira molakwa mankhwala ogodomalitsa, kugonana kopanda lamulo kokhala ndi kuthekera kwa matenda akupha otulukamo, ndi mavuto ena ochulukira ovutitsa umoyo ndi mayanjano. Ngakhale kuti akatswiri aumoyo akuthedwa nzeru ndi kuthetsa mavuto ameneŵa, inu mudzapeza kuti Baibulo limapereka uphungu umene uli ponse paŵiri wolingalirika ndi wogwira ntchito.a—Miyambo 20:1; Machitidwe 15:20, 29; 1 Akorinto 6:13, 18.

Pamene Matenda Onse Adzatha

Mosasamala kanthu za kuchuluka kumene tingakhale tikuyesera kusungabe umoyo wabwino, nsonga yeniyeni imakhalapobe yakuti, timadwala ndi kufa. Komabe, Mlengi wa munthu, Yehova Mulungu, samatiwuza kokha chifukwa chimene munthu amadwalira ndi kufa koma amatiwuzanso ponena za nthaŵi imene irinkudza posachedwapa pamene matenda onse ndipo ngakhale imfa zidzalakidwa.—Aroma 5:12.

Ulosi wa Baibulo pa Yesaya 33:24 ukulonjeza kuti: “Wokhalamo sadzanena Ine ndidwala.” Chibvumbulutso 21:4 chimalonjezanso kuti: “Ndipo [Mulungu] adzawapukutira misozi yonse kuichotsa pamaso pawo; ndipo sipadzakhalanso imfa; ndipo sipadzakhalanso maliro, kapena kulira, kapena chowawitsa.” Inde, lonjezo la Mlengi liri dziko latsopano panopa padziko lapansi, kumene anthu adzabweretsedwa ku ungwiro waumunthu, ndi umoyo wodzinzana ndipo moyo wosatha ukumakhala dalitso la banja la munthu!—Yesaya 65:17-25.

[Mawu a M’munsi]

[Bokosi pamasamba 8, 9]

Kadyedwe Kanu ndi Umoyo Wanu

“Ngati . . . simusuta kapena kumwa mopambanitsa, chosankha chanu cha kadyedwe chingayambukire ziyembekezo zanu za nyengo yaitali ya umoyo kuposa kachitidwe kena kalikonse kamene mungachite.”—Dr. C. Everett Koop, yemwe kale anali sing’anga wamkulu wotumbula wa ku U.S.

M’zaka za posachedwapa, akatswiri a zaumoyo avumbula ziyambukiro zovulaza zimene mbali ina ya kadyedwe ka mitundu yokhupuka ndi maindasitale iri nako paumoyo wa anthu. Pambali popereka chisamaliro ku zinthu zonga ngati fodya, zakumwa zoledzeretsa, mchere, ndi suga, chigogomezero chapadera chaperekedwa ku chenicheni chakuti kadyedwe ka anthu ambiri kali kopambana m’zamafuta ndi cholesterol ndi kochepera kwenikweni m’zolimbitsa thupi.

“Chodetsa nkhaŵa koposa,” akupitiriza tero Dr. Koop, “chiri kudya kwathu kopambanitsa zakudya zodzala mafuta ndi kuthekera kwake kwa ngozi ya matenda osachiritsika onga ngati matenda a m’misempha ya mwazi ya mtima, mitundu ina ya kansa, nthenda ya suga, kuyenda kopambanitsa kwa mwazi, stroke (kuwundana kwa mwazi) ndi kunenepetsa.” Mofananamo, sing’anga wotumbula wa ku Britain Dr. Denis Burkitt ndi ena akhala akupereka chisamaliro pa kugwirizana pakati pa kupereŵera kwa zakudya zolimbitsa thupi ndi matenda a m’mitsempha ya mwazi ya mtima, zilonda zam’mimba, kuŵaŵa kochititsidwa ndi kuchuluka kwa madzi a ndulu m’mimba, nthenda ya suga, ndi matenda ena.

Sinsonga zonse zomwe zamvedwa zonena za mmene kadyedwe kathu kamayambukilira umoyo wathu, ndipo palibenso kumvana kogwirizana pakati pa akatswiri onse a zaumoyo. Komabe, pali nsonga zina zamankhwala zomwe ziri zoyenereradi kuzilingalira.

Chepetsani Mafuta

Mlingo wopambanitsa wa cholesterol, madzi akhambi okhala ndi mafuta m’murazi, uli wogwirizana mwachindunji ndi ngozi yopambanitsa ya nthenda ya mtima. Awo amene ali ndi nthenda ya mtima kapena mbiri yake m’banja, ndi awo amene akufuna kuchepetsako ngoziyo, angachite bwino kusunga cholesterol pamlingo wachisungiko. Kodi nchiyani chomwe chingachitidwe?

Njira yoyambilira yotetezera yomwe imayamikiridwa kaŵikaŵiri ndiyo kutsatira kadyedwe komwe kali kochepera m’cholesterol, womwe umapezeka m’zakudya zonse zanyama, zonga ngati nyama, mazira, ndi zopangidwa kuchokera ku mkaka, koma osati m’zakudya zamasamba. Komabe, kufufuza kwaposachedwapa kwapeza kuti kudya kokha zakudya zodzala ndi cholesterol kuli kokha ndi chiyambukiro chosapambanitsa pa mlingo wa cholesterol ya m’murazi wa munthu. Koma ngati kadyedweko kalinso kodzala ndi mafuta enieni (monga ngati mafuta anyama, a ndiwo zamasamba, ndi mafuta a kanjedza ndi ngole), kukwera m’cholesterol ya m’murazi kumakhala kolingalirika mwa anthu ambiri. Chotero, chigogomezero masiku ano chiri chakuti ‘chepetsani mafuta.’ Idyani nyama yochepa ndipo yopanda mafuta, chotsani mafuta owonekera, chotsani khungu ku nyama ya zamapiko, ndipo chepetsani kudya ndongwe ya dzira, mkaka wokhawokha, cheese yokhayokha, ndi zakudya zophikidwiratu zomwe ziri ndi mafuta a kanjedza kapena ngole.

Pamene kuli kwakuti mafuta enieni ali ndi chikhoterero cha kukulitsa mlingo wa cholesterol m’mwazi, mafuta ena ake (aazitona, nandolo, chipenya dzuwa, chimanga, ndi mafuta ena a ndiwo zamasamba), nsomba zamafuta, ndi shellfish amachitadi zosiyanako. Ena a awa angakhozedi kuchulukitsa unyinji wochepera wa cholesterol wabwino wotchedwa, HDL (high-density lipoprotein), m’mwazi kapena kuchepetsa mlingo wa mtundu wovulaza wa cholesterol, LDL (low-density lipoprotein).

Idyani Zolimbitsa Thupi Zambiri

Kuchepetsa mafuta kuli kokha mbali ya nkhaniyo. Zakudya zokometseredwa ndi mafuta koposa ndi zophikidwiratu—zosakanizidwa ndi ufa woyera wa tirigu, suga, msanganizo wamankhwala, ndi zina zotero—ziribiretu zolimbitsa thupi. Chotulukapo kaŵirikaŵiri chimakhala otchedwa matenda a nyengo yotsungula: kudzimbidwa, hemorrhoids, hernia, diverticulosis, colorectal cancer, nthenda ya suga, matenda a mtima, ndi ena. “Anthu amene amadya mochepera zakudya zolimbitsa thupi anali ndi ngozi ya imfa yoposapo kuŵirikiza nthaŵi zitatu kuchokera ku zochititsa zonse kuposa anthu amene amazidya kwambiri,” likutero ripoti lina mu Lancet.

Kadyedwe kokhala ndi zolimbitsa thupi kamachita mbali yake m’njira ziŵiri. Iko kamasanganiza madzi pamene zakudya zikuyenda kupyola dongosolo lathu logaya zakudya, ndipo zimapyola mofulumira m’chiŵalo chathu chopita zogaidwa. Akatswiri a zaumoyo akulingalira kuti izo zimachotsanso zinthu zina zovulaza ndipo zimazinyamula mofulumira kuzichotsa m’thupi. Zolimbitsa thupi zina zosungunuka zapezedwa kukhala zikuchepetsa suga ndi mlingo wa LDL wa cholesterol m’mwazi—yankho kwa odwala nthenda ya suga ndi mtima.

Kodi ndimotani mmene mungapindulire ndi chidziŵitsochi chonena za zolimbitsa thupi? Ngati nkotheka, wonjezerani unyinji wa zipatso m’kadyedwe kanu, ndiwo zamasamba, ndi zokonzedwa kuchokera ku chimanga chokhachokha. Sinthani kudya mkate wa ufa woyera wa tirigu ndi kuyamba kudya waufa wa tirigu yokhayokha ndipo wonjezerani zakudya zopangidwa kuchokera ku chimanga chokhachokha pa thebulo lanu la chakudya cha mmawa. Nyemba zirinso magwero abwino koposa a zolimbitsa thupi. Ndipo stalichi—mbatata ndi mpunga—zingakhale ndi mankhwala oletsa kansa.

Ndithudi, pali mbali zina zambiri za kadyedwe kanu zimene zimayambukira umoyo wanu. Komabe, kuchotsa mafuta ndi kuwonjezera zolimbitsa thupi ziri mbali ziŵiri m’kadyedwe ka anthu ambiri zofunikira chisamaliro chamwamsanga.

[Bokosi pamasamba 10, 11]

Maseŵera, Thanzi Labwino, ndi Umoyo

Kufufuza kwa zaka 40 kochitidwa pa amuna 17,000 kunapeza kuti awo amene anachita maseŵera mochepera kwa ola limodzi kapena aŵiri pa mlungu (ogwiritsira chifupifupi macalorie 500) anali ndi liŵiro lochepera lakufa kwa maperesenti 15 kufika ku 20 kuposa amene sanachitepo maseŵera. Awo amene anachita maseŵera mwakalavula gaga (akumawononga macalorie 2,000 pa mlungu) anali ndi liŵiro la imfa lochepera pa imodzi mwa zitatu. Kufufuza kwina kwafikira malekezero ofananawo: Maseŵera okhazikika amachepetsako ngozi ya kuyenda kopambanitsa kwa mwazi, matenda a mitsempha ya mwazi ya mtima, ndipo mwinamwake ngakhale kansa. Maseŵera okhazikika amathandizanso kulimbana ndi kulemera kopambanitsa kwa thupi, kudzidalira kochepera, kutsenderezedwa, kuda nkhaŵa, ndi kupsyinjika.

Chifukwa chimene maseŵera okhazikika akuwonekera kuchita zonsezi chiri chakuti amadzutsa kuthekera kwakuthupi kwa munthu ndi chipiriro. M’mawu ena, maseŵera okhazikika amapangitsa winawake kukhala wathanzi labwino lakuthupi. Pamene kuli kwakuti thanzi labwino silimatsimikizira umoyo wabwino, thupi lathanzi labwino lakuthupi silimawunikiridwa kaŵirikaŵiri ku matenda. Ilo limachiranso mofulumira litadwala. Thanzi labwino lakuthupi lingathandizirenso kakhalidwe kabwino ka maganizo ndi malingaliro limodzinso ndi kuchedwetsa ziyambukiro zaukalamba.

Kodi Ndi Otani ndipo Mochulukira Chotani?

Mafunso akaŵirikaŵiri ponena za maseŵera ndi akuti, Ndi mtundu wotani wamaseŵera, ndipo mochulukira chotani? Zimenezo zimadaliradi pa zimene winawake akufuna kukwaniritsa. Wothamanga wa maseŵera a Olympic ayenera kuphunzira kwa nthaŵi yaitali ndipo mwamphamvu kuti akhale wathanzi labwino. Kwa anthu ambiri, chonulirapo chingakhale kuchepetsako kulemera kwathupi, kukhala wodzinzana, kusangalala ndi umoyo wabwino, kapenadi kungomva bwino. Kwa iwo, akatswiri ambiri a zaumoyo amavomereza kuti, kuseŵera mphindi 20 kufika ku 30 nthaŵi zitatu pa mlungu nkofunikira kuwasunga athanzi labwino. Koma kodi ndi mtundu wotani wa maseŵera?

Thanzi labwino limaphatikizapo kuthekera kwa thupi la wina, msinkhu, ndi chipiriro, chotero maseŵera afunikira kulinganizidwira kuwongolera liŵiro la kugunda kwa mtima ndi kupuma m’nthaŵi ya kuseŵerayo. Uku ndi kumene kumatchedwa mofala kukhala maseŵera owongola thupi. Kuthamanga, kuyenda kofulumira, kuvina kowongola thupi, kulumpha chingwe, kusambira, ndi kupalasa njinga kuli mitundu yofala ya maseŵera owongola thupi, iriyonse iri ndi ubwino ndi kuipa kwake ponena za nthaŵi yabwino, mtengo wa malo ndi zipangizo zoseŵerera, kuthekera kwa kuvulala, ndi zina zotero.

Mitundu ina ya maseŵera imalimbitsa minofu ndi kulinganiza thupi. Awa amaphatikizapo kuseŵera ndi makina oseŵerera ndi kunyamula zinthu zolemera. Maseŵera oterowo amawonjezera nyonga yathupi ndi chipiriro ndipo angawongolere mapangidwe ndi kawonekedwe kathupi ka wina—zonsezo m’kufunafuna thanzi labwino la thupi.

Bwanji ponena za maseŵera odumphadumpha amene ambiri aife timawakumbukira bwino lomwe m’nthaŵi zathu za kusukulu? Iwo anatichitira zabwino zambiri, kaya ngati tinawakonda panthaŵiyo kapena ayi. Kudziwongolawongola, kutembenukatembenuka, ndi kuphirikunya kumawongola thupi. Kudumpha mwamba ndi kukankha ndi mwendo kumafulumiza mlingo wa kugunda kwa mtima. Sit-ups (maseŵera onyamulanyamula zinthu zolema muli khale pansi), push-ups (maseŵera a buluzi onyamulanyamula thupi manja ali chigwirire pansi), ndi chin-ups (maseŵera owongola msana) amalimbitsa minofu. Ubwino wokulira wa maseŵera odziwongola oterowo pamene winawake akukula uli wakuti munthuyo angakhale ndi thupi lathanzibe ndi kukhala wokhoza kukhala wokangalika kwa nthaŵi yaitali.

Pomalizira, pali maseŵera osangulutsa—tennis, racquetball, softball, skating, ndi machitachita ena ambiri. Ubwino wa maseŵera oterowo uli wakuti iwo ali osangalatsa kwenikweni kuposa mitundu ina ya maseŵera osasintha ndipo chotero angakhale mbali yofunikira kupangitsa munthu kuchita maseŵera mokhazikika. Kudalira pa luso ndi changu zimene wina akuwatsatirira, machitachita oterowo angakhoze kapena sangakhoze kupereka mlingo wokhutiritsa wa kukalamira monga mmene imachitira mitundu ina ya maseŵera. Mosasamala kanthu za zimenezo, iwo amathandizira kufewetsa thupi, kuwongolera kugwirizanitsika, ndi kusonkhezera kusinthasintha ndi kukangalika kwake.

Pokhala ndi mitundu yambirimbiri chotero ya maseŵera yosankhapo, chinsinsi cha kupambana chiri kusankha amodzi, kapena ochulukira a iwo, amene mungasangalale nawo. Izi zidzakuthandizani kumamatira ku zonulirapo zanu, popeza kuti kufufuza kumasonyeza kuti achikulire kuchoka pa maperesenti 60 kufika ku 70 omwe amayamba maseŵera amawaleka mkati mwa mwezi umodzi kapena kuposapo. Kumbukirani, kuli kukhazikika, osati kokha kuchulukira kwa maseŵera kumene kuli kanthu. Mwa kudziloŵetsa m’mitundu yosiyanasiyana ya maseŵera pa nthaŵi zosiyanasiyana, inu mudzapatsanso thupi lanu kakulidwe kathunthu, likumakhala lathanzi labwino m’njira yolinganizika.

Kusankha kwanu kwa machitachita kuyeneranso kulamuliridwa ndi msinkhu wanu ndi mkhalidwe wanu wachisawawa waumoyo poyambapo. Ndithudi, awo amene ali ndi mavuto aumoyo ayenera kufunsa dokotala wawo asanayambe programu yamaseŵera yoteroyo. M’njira iriyonse, yambani pang’onopang’ono, ndipo wonjezerani pamene mukupita patsogolo. Phunzirani ponena za mitundu ya maseŵera amene mwasankha—palibe mabukhu opereŵera ndi malangizo pa nkhaniyi—ndipo inu ponse paŵiri mudzasangalala ndi kupindula kuchokera ku zoyesayesa zanu.

[Bokosi patsamba 12]

Zotaika za Kusuta

◻ Fodya amapangitsa kuvutika kowonjezereka ndi imfa pakati pa achikulire kuposa zinthu zina zirizonse za paizoni m’malo ozungulira.

◻ Zotaika zadziko lonse m’miyoyo tsopano zikufikira 2.5 miliyoni pachaka, chifupifupi 5 peresenti ya imfa zonse.

◻ Zowonongedwa zaumoyo kuphatikizapo zowonongedwa za zachuma mu [United States] ziri kuchokera pa mamiliyoni zikwi $38 kufika ku mamiliyoni zikwi $95, kapena kuchokera pa $1.25 kufika ku $3.15 pa pakete imodzi. Ziwonkhetso zonsezi sizikuphatikiza zotaika za fodya zokha—chifupifupi mamiliyoni zikwi $30 pachaka.

◻ Osuta utsi wapambali mwinamwake ali owunikiridwa ku imfa ya kansa yamapapo kuwirikiza katatu kuposa mmene iwo akakhalira ngati sanawunikiridwe ku utsi.

◻ Kusuta kochitidwa ndi amayi kumachepetsa kuthekera kwathupi ndi kwamaganizo a ana awo, ndipo m’maiko ambiri oposa pa mmodzi mwa anayi a ana ali owunikiridwa ku utsi mwanjirayi.