Kusankha Zakudya Zopatsa Thanzi

NGAKHALE kuti madokotala lerolino amaphunzitsidwa kuchiritsa matenda, dokotala wina anati: “Modabwitsa, kusamala thanzi si ntchito yathu. Kusamala thanzi ndi ntchito ya munthu aliyense payekha.”

Joe, wotchulidwa m’nkhani yathayi, analandira udindo umenewu atamchita opaleshoni ya mtsempha wa kumtima wotsekeka kwambiri. Anasintha kadyedwe kake mofunikira nakhala ndi zotsatirapo zabwino kwambiri. “Mtsempha wako wakhalanso bwino, Joe,” dokotala wake anamuuza mokondwa. “Zakudya zimene ukudya zathandiza.”

Kodi tingasinthenji pakadyedwe kathu? Kodi tingaliyang’anire motani thanzi lathu ndi kudya moti nkuliwongolera?

Chimene Kwenikweni Chili Chakudya Chopatsa Thanzi

Kwenikweni chakudya chopatsa thanzi timachipeza mwa kungosankha bwino chakudya chimene chilipo. Ngati mukufuna thandizo posankha chakudya chopatsa thanzi, Department of Agriculture [Dipatimenti ya Zamalimidwe] ya ku United States imati kulibwino kugwiritsira ntchito miyalo inayi yosonyeza mitundu ya zakudya.—Onani tchati patsamba 30.

M’miyalo ya munsi imeneyo muli makabohaidireti a complex, amene akuphatikizapo zakudya zochokera kudzinthu monga buledi, mpunga, ndi pasta. Zakudyazi ndizo maziko a chakudya chabwino. Pamuyalo wachiŵiri pali zigawo ziŵiri zolingana; gawo lina ndi ndiwo zamasamba, ndipo linalo ndi zipatso. Zakudya zimenezinso ndi zamakabohaidireti a complex. Nthaŵi zambiri chakudya chanu chatsiku ndi tsiku muyenera kuchisankha pamagulu atatu ameneŵa a zakudya.

Muyalo wachitatu uli ndi zigawo ziŵiri zazing’ono. Gawo lina lili ndi zakudya monga mkaka, yogurt, ndi tchizi; ndipo linalo likuphatikizapo nyama, nkhuku, nsomba, nyemba zouma, mazira, ndi mtedza.a Simuyenera kudya kwambiri zakudya za m’maguluwa. Chifukwa ninji? Chifukwa chakuti zambiri mwa zakudya zimenezi zili ndi cholesterol yochuluka ndi mafuta ambiri a saturated, zimene zingakulitse ngozi yodwala nthenda ya mtsempha wa kumtima ndi kansa.

Pomalizira pake, pamwamba penipeni pa miyalo imeneyo pali mbali ina yaing’ono imene ikuphatikizapo mafuta, mafuta ophikira ndi maswiti. Zakudya zimenezi zimangopereka zinthu zomanga thupi zochepa kwambiri ndipo simuyenera kuzidya kwambiri. Zakudya zambiri zimene muyenera kusankha zikhale za m’miyalo yamunsi ndipo zapamwamba zikhale zochepa.

M’malo mongoumirira zakudya zimodzimodzi za m’gawo lililonse la m’miyalo ya munsi, kuli bwino kuyesa zakudya zosiyanasiyana za m’magawo amenewo. Chifukwa chake nchakuti chakudya chilichonse chili ndi msanganizo wosiyana wa zomanga thupi ndi luzi lake kapena gaga wake. Mwachitsanzo, ndiwo zina zamasamba ndi zipatso zina zili bwino popereka mavitameni A ndi C, pamene kuli kwakuti zina zili ndi folic acid, calcium, ndi iron yochuluka.

Ndiye chifukwa chake owonjezereka ayamba kudya zamasamba zokhazokha. “Pali umboni wamphamvu wakuti amene amadya zamasamba zokhazokha sali pangozi yaikulu ya kukulupala, . . . kutupidwa, kudwala kansa ya m’mapapu, ndi kukhala zidakwa,” akutero katswiri wa kadyedwe Johanna Dwyer mu FDA Consumer. Ndipo, mosiyana ndi zimene ena amaganiza, mwa kulinganiza bwino mosamala, ngakhale zakudya zosaphatikizapo nyama “zingafitse Ziyeneretso za Zakudya Zabwino zomanga thupi,” malinga ndi zitsogozo zazakudya za mu 1995.

Chofunika kwa aliyense ndicho kudya mafuta a m’zakudya osakwana 30 peresenti ya ma calorie onse ndi mafuta a saturated osakwana 10 peresenti. Mungachite zimenezi mulikudyabe nyama ndipo mosafunikira kuti musiye mosayenerera kusangalala ndi kudya. Motani?

Mfungulo Yofunika

“Kudya zakudya zina ndi kusiya zina ndiko mfungulo,” akutero Dr. Peter O. Kwiterovich, wa The Johns Hopkins University School of Medicine. “Dyani zakudya zamafuta okhaokha ochepa, mafuta ochepa a saturated, ndi cholesterol yochepa m’malo mwa zakudya zimene zili ndi mafuta ameneŵa ochuluka.” Gwiritsirani ntchito mafuta amasamba ndi majarini yofeŵa m’malo mwa mafuta a nyama, mafuta olimba oika m’ndiwo zamasamba, kapena ghee—bata yoyengedwa imene ambiri amagwiritsira ntchito ku India. Peŵani kugwiritsira ntchito mafuta amasamba monga mafuta a kanjedza ndi mafuta a kokonati, amene ali ndi mafuta a saturated ochuluka. Ndipo chepetsani kwambiri kudya zinthu zogulitsa—madonadi, makeke, mabisiketi, ndi mapayi—popeza nthaŵi zambiri zimakhala ndi mafuta a saturated.

Ndiponso, mwani mkaka woyengulula, kapena wa mafuta ochepa (1 peresenti) m’malo mwa wosayengulula, majarini m’malo mwa bata, ndi tchizi cha mafuta ochepa m’malo mwa tchizi cha nthaŵi zonse. Ndiponso, mwani mkaka wa ayezi, madzi ozizira a zipatso, kapena yogurt ya ayezi yamafuta ochepa m’malo mwa ayezikilimu. Njira ina yochepetsera cholesterol m’zakudya zanu ndiyo kuchepetsa ndongwe za mazira nkumadya imodzi kapena ziŵiri pamlungu; pophika zinthu gwiritsirani ntchito choyera cha mazira kapena china chake m’malo mwa mazira.

Nyama ili m’gulu limodzimodzi ndi nkhuku ndi nsomba pa Miyalo Yosonyeza Zakudya. Komabe, chakudya chansomba, nkhuku, ndi nkhukundembo kaŵirikaŵiri sichimakhala ndi mafuta kwambiri kuposa monga nyama yang’ombe, yankhosa, ndi yankhumba, malinga ndi mbali za nyamayo zimene aphika ndi kaphikidwe kake. Makamaka hamburger yanthaŵi zonse, ma hot dog, nyama yankhumba yootcha, ndi masoseji nthaŵi zambiri amakhala ndi mafuta a saturated ochuluka. Akatswiri ambiri a kadyedwe amati kulibwino kudya nyama yopanda mafuta, nsomba, ndi nkhuku magalamu osaposa 170. Ngakhale kuti zamkati, monga chiŵindi, zingakhale zopindulitsa kuzidya, muyenera kukumbukira kuti kaŵirikaŵiri zimakhala ndi cholesterol yochuluka.

Nthaŵi ya chakudya chachikulu isanafike, anthu ambiri amakonda kudya zakudya zopepuka, zimene nthaŵi zambiri zimakhala matchipisi, mtedza, nkolosa, mabisiketi, maswiti a chokoleti, ndi zina zotero. Odziŵa kufunika kwa zakudya zopatsa thanzi m’malo mwake adzadya zakudya zopepuka za mafuta ochepa zimene zimaphatikizapo mbuliuli zokazingidwa panyumba zosaikamo bata kapena mchere, zipatso, ndi zamasamba zaziŵisi monga makaroti, celery, ndi broccoli.

Kuyang’anira Kuchuluka kwa ma Calorie

Pamakhaladi zotsatirapo zabwino ngati zakudya zanu zambiri ndi za makabohaidireti a complex m’malo mwa zakudya za mafuta ochuluka. Ndiponso ngati ndinu wonenepa kwambiri mukhoza kuonda. Ngati nthaŵi zambiri mumadya dzinthu, ndiwo zamasamba, ndi nyemba m’malo mwa nyama, simudzakhala ndi mafuta ambiri m’thupi mwanu.

Rosa, wotchulidwa m’nkhani yachiŵiri, anafuna kuchotsa makilogalamu 25 m’chaka chimodzi. Kuti achotse theka la kilogalamu, ayenera kudya ma calorie opereŵera ndi 3,500 pa amene thupi lake lifunikira. Angachite zimenezi mwina mwa kudya zakudya zochepa kapena mwa kuchita zinthu zolimbitsa thupi. Rosa anasankha kuchita zonse ziŵiri. Anachepetsa ma calorie a tsiku ndi tsiku amene amadya ndi 300. Ndipo anayamba kuyenda mamailo ngati 20 mlungu uliwonse, choncho nkugwiritsira ntchito ma calorie ngati 1,500. Mwa kuchitabe zimenezi, iye watha kuchotsa ngati theka la kilogalamu pamlungu.

Pamene Mukudyera ku Malesitiranti

Malesitiranti a zakudya zosavuta kukonza atchuka tsopano. Koma mufunika kuchenjera chifukwa chakudya chochuluka chimene amagulitsa nthaŵi zambiri chimakhala ndi mafuta ndi ma calorie ambiri. Mwachitsanzo, hamburger yaikulu kwambiri imakhala ndi ma calorie pakati pa 525 ndi 980—ambiri a iwo ochokera kumafuta. Nthaŵi zambiri, zakudya zosavuta kukonza amazikazinga kapena nzodyera pamodzi ndi tchizi chokometsera ndi zokometsera zina. Kudya zakudya zimenezi kuthadi kuwononga thanzi lanu.

Ngati mukukhala m’dziko limene malesitiranti amapereka chakudya chachikulu, muyenera kuyang’anira ukulu wa chakudya chimene mumadya. Ngati simunadye chakudya chonsecho, mungapemphe kuti chimene simunadyecho mupite nacho kunyumba. Anthu ena osamala kwambiri za kadyedwe amangogula chakudya choyambirira [appetizer], chimene chimakhala chaching’ono kuposa chakudya cha nthaŵi zonse. Okwatirana ena amagula mbale imodzi ya chakudya ndi kugaŵana, koma amagulanso mbale ina ya masamba aaŵisi. Mwanzeru, muyenera kuchenjera ndi malesitiranti amene amangodzaza mbale pamtengo umodzi wochepa. Maloŵa angakhale chiyeso choti mudye mopambanitsa!

Zakudya Zopatsa Thanzi kwa Onse

Pamene kuli kwakuti a kumaiko a Kumadzulo akulimbana ndi kukulupala ndipo amachitidwa opaleshoni ya bypass, kumwa mankhwala, kuwapatsa machiritso a radiation, ndi machiritso ena odula, miyandamiyanda ya anthu alibe chakudya chabwino chokwanira kapena amakhala ndi njala mpaka kufa. Komabe, m’dziko latsopano lolonjezedwa la Mulungu, mavuto a chakudya chabwino chokwanira adzakhala zinthu zakale. Baibulo limalonjeza kuti: “M’dzikomo mudzakhala dzinthu dzochuluka pamwamba pa mapiri.” (Salmo 72:16) Panthaŵiyo anthu adzadziŵa kusangalala ndi chakudya chochuluka m’njira yopindulitsa, popeza Baibulo limatitsimikizanso kuti: “Wokhalamo sadzanena, Ine ndidwala.”—Yesaya 33:24.

Nthaŵiyo ya thanzi langwiro ili pafupi. Pakali pano, tingayese kudzisungira thanzi labwino mwa kusankha bwino pazakudya zimene tili nazo.

[Mawu a M’munsi]

[Bokosi/Chithunzi patsamba 30]

Miyalo Yosonyeza Mitundu ya Zakudya

Mwanzeru zakudya zambiri muzisankhe kuchokera m’Miyalo Yosonyeza Mitundu ya Zakudya yamunsi

Mafuta, mafuta ophikira, ndi maswiti

Musazigwiritsire ntchito kwambiri

Gulu la mkaka, yogurt, Gulu la nyama, nkhuku, nsomba, ndi tchizi nyemba zouma, mazira, ndi mtedza

Kuzidya nthaŵi 2-3 patsiku Kuzidya nthaŵi 2-3 patsiku

Gulu la ndiwo zamasamba Gulu la zipatso

Kuzidya nthaŵi 3-5 patsiku Kuzidya nthaŵi 2-4 patsiku

Gulu la buledi, dzinthu, mpunga, ndi pasta

Kuzidya nthaŵi 6-11 patsiku

[Mawu a Chithunzi]

Zachokera ku: U.S. Department of Agriculture,

U.S. Department of Health and Human Services