Achichepere Akufunsa Kuti . . .

Kodi Ndingachepetse Motani Thupi?

“KUKHALA wonenepa ndi chinthu chimodzi choipa kwambiri chimene chingachitike m’moyo wa mnyamata wachichepere.” Anadandaula motero mnyamata wachichepere wotchedwa Judd. Ngati muli wonenepa kwambiri, mungadziŵe mmene amamverera.

Komabe, mafuta a thupi opambanitsa angakuvulazeni kwambiri kuposa kuipitsa maonekedwe anu chabe. Kunenepetsa kungakuikeni pamaupandu ambiri a thanzi—mavuto a mfundo za thupi, matenda ododometsa kapumidwe, ndi nthenda ya shuga, limodzinso ndi matenda akupha onga ngati matenda a mtima ndi kansa ya m’matumbo aakulu imene ingakukantheni pambuyo pake m’moyo.a

Komabe, ngati muli wokulirapo thupi, zimenezi sizimatanthauza kwenikweni kuti mufunikira kuchepetsa thupi. Enafe tinangobadwa ndi thupi lalikulu motengera makolo; timaoneka kukhala aakulu kuposa mmene tingafunire ngakhale pa kulemera kwathu kovomerezedwa.b Koma ngati dokotala wanu watsimikizira kuti muli ndi mafuta ambiri a thupi kuposa ofunikira, zinthu zingapo zochititsa kutero zingakhale zoloŵetsedwamo. Buku lakuti The Healthy Adolescent limati: “Kusagwira bwino ntchito kwa ma endocrine gland monga ngati nsoso, thyroid, ndi ma adrenal . . . kwagwirizanitsidwa ndi kunenepetsa mwa anthu ena.”

Kudya Mopitirira Muyeso, Kuchita Maseŵera Ochepa

M’zochitika zambiri, kunenepetsa kuli chabe chotsatirapo cha zizoloŵezi zoipa za kadyedwe ndi kusachita maseŵera. Judd wachichepere akukumbukira kuti: “Popeza kuti amayi anga anafunikira kugwira ntchito kuti atichirikize, ine ndi mchimwene wanga . . . tinkadzidyera zinthu. Tinkadya mapaketi ambiri a masiwiti, ndi kumwa mabotolo a malita aŵiri a [soda].” Kodi zikumvekera kukhala zozoloŵereka?

Komabe, achichepere ena samadya kuti athetse njala koma kuti akhutiritse chikhumbo cha chisamaliro ndi chitonthozo. Achichepere oterowo angadye mopitirira muyeso ndi cholinga chofuna kuyesayesa kolakwa kuchotsa kupsinjika mtima, monga ngati kusudzulana kwa makolo, imfa ya wokondedwa, kapena chovuta china.

Vuto la kudya mopitirira muyeso kaŵirikaŵiri limakulitsidwa ndi kusachita maseŵera. Buku la A Parent’s Guide to Eating Disorders and Obesity limati: “Wailesi ya kanema simafunikiritsa chabe kusagwira ntchito kwa thupi, komanso maprogramu ake ndi nkhani zosatsa malonda zimachirikizanso kudya . . . kudya . . . ndi kudya mopitiriza.”

Msampha wa Kuchepetsa Chakudya Kodzipha Nako

Ena amanena kuti 1 mwa nzika za ku America 4 zilizonse zili pa mtundu winawake wa kuchepetsa chakudya. Komabe, yoposa 90 peresenti ya anthu amene amachepetsa thupi mwa kuchepetsa chakudya amawonjezeranso kunenepako. Kodi chimalakwika nchiyani?

Thupi lanu lili ngati ng’anjo; ubongo wanu ndiwo chipangizo chimene chimalamulira kutentha. Pamene mudya, dongosolo lanu lopukusa zakudya limatentha zakudyazo ndi kutulutsa mphamvu yake. Pamene zakudya zowonjezereka ziloŵa m’thupi kuposa zimene thupi limafuna, zimasungidwa monga mafuta. Tsopano, ngati mudzipha ndi njala kuti muchepetse makilogalamu, mudzachepa thupi—poyamba. Koma thupi lanu limachita mofulumira kuyamba kugwira ntchito ‘mobanika’ ndipo limachepetsa kugwira ntchito kwa chipangizo chanu cholamulira kutentha mwa kuchititsa thupi lanu kusapukusa zakudya zochuluka. Mumayambanso kunenepa, ngakhale ngati mukuchepetsa chakudya modzipha ndi njala, ndipo zochuluka za zimene mumadya zimasungidwa monga mafuta. Mumabwezeretsanso makilogalamu onse amene munachotsa ndi kuwonjezerapo ena. Mokwiya, mumayambanso kusankha zakudya. Koma pamene muyesayesa mowonjezereka kuchepetsa thupi—mumanenepanso mowonjezereka.

Chotero mungaone chifukwa chake machenjera a kusankha zakudya samagwira ntchito. Mibulu yochepetsa thupi ingaletse njala yanu kwa kanthaŵi, koma thupi lanu limaizoloŵera mofulumira ndipo njala yanu imabwerera. Kapena kupukusa zakudya kwanu kumatsika ndipo mumanenepabe. Kuwonjezera apo pali ziyambukiro zovulaza zimene ena akhala nazo monga ngati kuchita chizungulire, kuthamanga kwambiri kwa mwazi, kugwidwa ndi mantha aakulu, ndi kumwerekera. Zofananazo zinganenedwe ponena za mibulu imene imachotsa madzi kapena imene imafulumiza kupukusa chakudya kwa thupi lanu. Dr. Lawrence Lamb akunena mosabisa mawu kuti: “Palibe chinthu chonga mbulu wabwino, wogwira ntchito umene ungakuchititseni kuchepetsa mafuta a thupi.”

Monga munthu wachichepere, thupi lanu limafunikira unyinji wokwanira wa macalorie ndi manutrients tsiku lililonse. Kuchepetsa chakudya kodzipha kungakupinimbiritseni. Talingaliraninso zimene Baibulo limanena ponena za Mfumu Sauli pa 1 Samueli 28:20: “Ndipo analibe mphamvu; pakuti tsiku lonse ndi usiku wake wonse anakhala osadya kanthu.” Mofananamo, malinga ndi kunena kwa dokotala wina, achichepere amene amayesa kuchepetsa chakudya modzipha ndi njala angavutike ndi “kutopa kopambanitsa, . . . kuchita tondovi, kuzizira, kulephera kuchita bwino kusukulu, kudzimbidwa, nkhaŵa, amenorrhea [kupondereza kosakhala kwachibadwa kapena kulephera kukhala kumwezi], ndi kupepera maganizo.”

Kuchepetsa Thupi Kwabwino

Njira yabwino yochepetsera thupi imayamba ndi kupimidwa mosamalitsa ndi dokotala wa banja lanu. Iye angafufuze kuona mavuto alionse a thanzi amene angalepheretse makonzedwe okhweka a kusankha zakudya. Angathandizenso kuika chonulirapo chanzeru cha kuchepetsa thupi ndi kulinganiza njira yofikira chonulirapo chimenecho m’nthaŵi yoyenera.

Baibulo limanena kuti: “Kodi sichabwino kuti munthu adye namwe, naonetse moyo wake zabwino m’ntchito yake?” (Mlaliki 2:24) Chotero njira yochepetsa chakudya imene imakulandani chisangalalo cha kudya sidzakhala ndi chipambano m’kupita kwa nthaŵi. Ndiponso, kudya mopitirira muyeso ndi kumene Baibulo limatsutsa. (Miyambo 23:20, 21) Chotero, pano pali malingaliro ochepa oti akuthandizeni kukhala ‘achikatikati m’zizoloŵezi’ m’kadyedwe kanu.—1 Timoteo 3:11, NW.

Musaphonye mfisulo! “Njala ndi kudzimva kukhala womanidwa chakudya kudzakugonjetsani,” likuchenjeza motero buku la The New Teenage Body Book. “Mudzakhala ndi chikhoterero chakudya zakudya zambiri—ndi macalorie—pambuyo pake tsikulo.”

Imwani madzi ambiri musanadye chakudya chilichonse. Madziŵa adzadzaza mimba yanu. Kumwa mlingo wokwanira wa madzi kumaonekeranso kukhala kukuchita ntchito yochepetsa mafuta a thupi. Chotero madokotala amavomereza kumwa pafupifupi makapu asanu ndi atatu a madzi pa tsiku.

Musadye mukuonerera TV. Dr. Seymour Isenberg akunena kuti: “Ngati muli wotanganidwa kuonerera TV . . . , [mungayambe] kudya ngati makina.”

Pempherani musanadye. Kumbukirani kuti: “Mulungu anazilenga [zakudya] kuti achikhulupiriro ndi ozindikira chowonadi azilandire ndi chiyamiko.” (1 Timoteo 4:3) Pokumbukira unansi wake wathithithi ndi Mlengi, wachichepere wowopa Mulungu sadzafuna kumwerekera ndi kudya mopitirira muyeso kufikira pa kudzichititsa kukhala wopepera m’kuganiza ndi kachitidwe. Pemphero lingalimbitse chosankha chanu cha kudya mwachikatikati.

Idyani pang’onopang’ono. Kumatenga pafupifupi mphindi 20 kuti mimba idziŵitse ubongo kuti yakhuta. Motero kudya pang’onopang’ono kudzakuthandizani ‘kudya ndi kukhuta,’ koma osadya zoposa!—Levitiko 25:19.

Pezani njira zabwino zodyera—makamaka ngati mwakhala ndi chizoloŵezi chakudya pamene mwaipidwa, kukwiya, kusungulumwa, kapena kuchita tondovi. Lankhulani ndi winawake amene mumadalira. Pitani koyenda, kapena chitani maseŵera. Chitani chinthu chimene mumakonda. Mvetserani nyimbo. Komabe, chabwino koposa, yesani kukhutiritsa njala yanu yauzimu. (1 Petro 2:2) Ndi iko komwe, chakudya sichimakulitsa chikhulupiriro. (Yerekezerani ndi Ahebri 13:9.) Koma kuŵerenga Baibulo kumatero, ndipo zimenezi zingakuthandizeni kuthetsa njala yanu.

Kusintha Chakudya Chanu ndi Njira Yanu ya Moyo

Masinthidwe angafunikirenso kupangidwa mu zimene mwakhala mukudya. Chilamulo cha Mose chinaletsa kudya mafuta. (Levitiko 3:16, 17) Ngakhale kuti zimenezi zinachitidwa pa zifukwa za chipembedzo, kupeŵa zakudya zamafuta—monga ngati masikono okhala ndi tchizi kapena zakudya zokazingidwa m’mafuta—kungakhale kadyedwe kabwino. Zakumwa zoziziritsa kukhosi zokhala ndi shuga ndi makeke zilinso zopanda phindu lenileni ndipo zili ndi macalorie ambiri. Ndipo ngakhale kuti mchere wambiri pa nthuli ya nyama yopanda mafuta ungaikometse kwambiri, umachititsa thupi lanu kusunga madzi.

Akatswiri ambiri a za kadyedwe amavomereza kuti kudya pang’ono zakudya zimene mumakonda mwa kamodzikamodzi sikudzakuvulazani. Koma ngati mukufunadi kuchepetsa thupi, muyenera kukulitsa chikhumbo cha zakudya zopatsa thanzi monga ngati zipatso, mtedza, dzinthu, ndi ndiwo zamasamba. “Idyani zakudya zosiyanasiyana kuti musakoledwe,” akuvomereza motero katswiri wina wa za kadyedwe. Kodi simumaphika m’banja mwanu? Pamenepo lankhulani ndi mayi wanu kuona ngati angathandize. Kwenikwenidi, banja lonselo lidzapindula ngati masinthidwe abwino apangidwa m’zakudya za tsiku ndi tsiku.

Pamene kuli kwakuti kudya bwino kuli kofunika, simudzachepetsa makilogalamu kusiyapo kokha ngati musintha “chopimira” cha ubongo wanu. Motani? Mwa kuchita maseŵera olimbitsa thupi kwa pafupifupi mphindi 20 mwinamwake katatu pa mlungu. (1 Timoteo 4:8) Maseŵera okhweka monga ngati kuyenda ndawala kapena kukwera makwerero angakwanire. Maseŵera amakuthandizani kukhala wochepa thupi ndi wowongoka mosasamala kanthu za kulemera kapena mtundu wa thupi lanu. Pamene ayendetsa ng’anjo yanu yopukusa zakudya, mumagwiritsira ntchito macalorie, ndipo mumagwiritsira ntchito mafuta. Mwa kuchita maseŵera mukhoza kusintha dongosolo la makemikolo la thupi lanu. Mungawonjezere ukulu wa minofu yanu, ndipo minofu imagwiritsira ntchito macalorie ngakhale pamene mukugona!

Mwa kuchita khama ndi kutsimikiza mtima, mukhoza kupambana nkhondo yolimbana ndi kunenepa kwambiri.c Zowona, kuchotsa makilogalamu angapo sikudzathetsa mavuto anu onse, koma mungaoneke ndi kumva bwinopo. Mungayambe ngakhale kudzikonda.

[Mawu a M’munsi]

[Chithunzi patsamba 28]

Maseŵera ndi chakudya cha magulu onse chachikatikati ndizo mfungulo ya kuchepetsa thupi mwachipambano