Sisinó—Ko e Hā ʻOkú Ne Fakatupunga Iá?

“ʻOku tau ʻi he uhouhonga ʻo ha mahaki tō ʻa ia ʻe lava ke ʻi ai hono ngaahi nunuʻa lahi ki he moʻui lelei ʻa ʻetau fānaú. Kapau ʻe ʻikai ngāue he taimí ni ʻa e sōsaietí ke fakahoko ha ngaahi tuʻunga taʻotaʻofi, ʻe ʻikai ngata e fakautuutu ʻa e sisinó.”—William J. Klish, palōfesa tokangaʻi ʻo e fānaú.

KO E hehema ʻa e niʻihi ʻoku ʻikai haʻanau palopalema ʻi he mamafá, ke vakai ki he fuʻu mamafá mo e kakai fuʻu sinó ʻi he tuʻunga fakamaau, ʻo fakakaukau kia kinautolu ko e faʻahinga tāutaha ʻoku vaivai ʻenau fakapapau mālohí pea taʻefeʻunga ʻenau fakaueʻilotó. Ka ʻoku faingofua pehē ʻa e palopalemá? Ko e kakai fuʻu sinó ko e faʻahinga tāutaha mātuʻaki fakapikopiko kinautolu ʻoku nau fakaʻehiʻehi mei ha faʻahinga fakamālohisino pē? Pe ʻoku ʻi ai ha ngaahi tupuʻanga lahi kehe ʻi he ngaahi tuʻunga lahi, ʻa ia ʻoku faingataʻa ange ke mapuleʻi?

Tukufakaholó? ʻĀtakaí? Pe Fakatouʻosi?

Ko e tohi Food Fight ʻoku pehē ai: “Kuo fuoloa hono tipeitiʻi ʻa e fepaki ʻa e ngaahi kēnisí mo e ʻātakaí ʻi he tupuʻanga ʻo e sisinó.” ʻOku ʻuhinga ki he hā ʻa e kēnisí ʻi he potutohi ko ení? ʻOku piki ʻa e niʻihi ki he fakamahalo ko e sino fakaetangatá ʻokú ne tauhi fakanatula ʻa e ngaahi kalolī lahi fau ki ha ngaahi fiemaʻu ʻe ala hoko ʻi he kahaʻú. ʻOku hoko atu ʻa e maʻuʻanga fakamatala tatau: “Ko e ngaahi kēnisi ʻi he sisinó kuo fai ʻa e ako ki ai ʻi he laui hongofuluʻi taʻu. . . . Kuo fai he taimí ni ʻa e fekumi lahi ki he kēnisi fakaetangatá mo e sisinó. ʻOku ngāueʻaki ʻa e ngaahi founga fihi ke ʻiloʻi ʻa e ngaahi kēnisi ʻokú ne ʻai ʻa e kakaí ke nau tōngofua ki he tupu honau mamafá pea ki he ngaahi mahaki hangē ko e suká. ʻI he tohi fakasaienisí, ko e peseti ʻe 25 ki he peseti ʻe 40 ʻo e kehekehe ʻi he mamafa fakaesino ʻo e kakaí ʻe lava ke fakamatalaʻi ia ʻe he ngaahi kēnisí.” ʻOku hoko atu ʻa e tohí: “Ko e fakakaukau ko ia ʻoku faʻa tukuakiʻi ai ʻa e sisinó ki he taʻemalava fakafoʻituituí, ʻoku fakamamafaʻi ʻi he ngaahi fika ko ení ʻa e mahuʻinga ʻo e paiolosií, ka neongo ia, ko e peseti ʻe 60 pe lahi ange ʻo e tupuʻanga ki he kehekehe ʻi he mamafá ʻe lava ke tukuakiʻi ia ki he ʻātakaí.” ʻOku ʻuhinga ení ʻoku kei hoko pē ko ha meʻa tefito lahi ʻi he sisinó ʻa e sīpinga moʻui ʻa e tokotahá. ʻOku maʻu ʻe he tokotahá ʻa e kalolī lahi ange ʻi he meʻa ʻokú ne ngāueʻakí ʻi he ʻaho taki taha? ʻOku maʻu ʻa e ngaahi faʻahinga meʻakai hala ʻi ha tuʻunga tuʻumaʻu? ʻOku vaheʻi ha taimi ʻi he ʻaho taki taha ki ha fakamālohisino feʻunga?

ʻOku fakamatalaʻi ʻe he Kilīniki Mayo ʻa e tupuʻanga ʻo e sisinó ʻi he kupuʻi lea faingofua: “Ko e kēnisí nai ʻa e tupuʻanga ki he fuʻu mamafá pe sisinó, ka ko e mamafa ʻo ho sinó ʻoku fakapapauʻi fakaʻosi ia ʻe hoʻo founga kaí mo e ngāue fakaesinó. ʻI he faai mai ʻa e taimi lōloá, ko hono kai ʻa e kalolī lahi faú, ʻoku iku ia ki ha sīpinga moʻui taʻengaungaue, pe ko hano fakatahaʻi fakatouʻosi ʻo e ongo meʻa ko iá ʻoku iku ai ki he sisinó.” (Fakaʻītali ʻamautolu.) ʻOku hoko atu ʻa e maʻuʻanga fakamatala tatau: “Ko ho tukufakaholó ʻoku ʻikai ʻuhinga ia aí kuo fakatufakangaʻi koe ke ke sino. . . . Tatau ai pē pe ko e hā ho faʻunga fakakēnisí, ko hoʻo ngaahi fili fakaʻosi ʻo e meʻakaí mo e ngāué te ne fakapapauʻi ho mamafá.”

Ko e kautaha tokoni ki he holó ʻokú ne fakatupu ʻa e paʻanga ʻe laui miliona ʻi he feinga ʻa e kakai faingatāmakí ke toe maʻu honau sino ki muʻá. Neongo ia, ko e hā ʻoku leaʻaki ʻe he kau mataotaó fekauʻaki mo e ngaahi polokalama ko ení? “Ko e sisinó ʻoku faingataʻa ʻaupito ke faitoʻo, pea ko e tokolahi taha ʻo e kakai ʻoku nau holó ʻoku ʻikai te nau tauhi ai pē ia,” ko e lau ia ʻa e tohi Food Fight. “Ko e ngaahi fakatuʻamelie lahi tahá ʻoku fakafuofua ai ko e peseti ʻe 25 [toko taha ʻi he toko fā] ʻoku holo pea tauhi maʻu ʻa e holó, ʻo faʻa fiemaʻu ki ai ʻa e ngaahi feinga lahi.”

Ngaahi Fakatuʻutāmaki ʻo e Sisinó

ʻOku lava ke iku ʻa e sisinó ki he ngaahi palopalema fakaemoʻuilelei mafatukituki. Ko Dr. Scott Loren-Selco, ko ha mataotao ʻi he neavé ʻi he ʻUnivēsiti ʻo e Senitā Fakafaitoʻo ʻi he Fakatonga ʻo Kalefōniá, ʻokú ne fakatokanga fekauʻaki mo e fakatuʻutāmaki ʻo e suka Kalasi 2 ʻo aʻu ki he fānau ʻoku nau fuʻu sinó. (Sio ki he ʻĀ Hake! ʻo ʻOkatopa-Tīsema 2003.) ʻOkú ne pehē: “ʻOku tau sio ki ai he taimi kotoa pē he taimí ni, pea tui mai kiate au, ʻoku fakamanavahē. ʻOku ou tala ange ki he [kau mahaki sisinó] ʻe lava ke u ʻave kinautolu ki he tafaʻaki ki he suká ʻo fakahaaʻi ange ai ʻa e kahaʻu ʻe malava ke nau maʻú: ko e kui, ko e konga tangata, ko e kakai tokolahi fakaʻulia ʻoku nau vaivai fakaʻaufuli koeʻuhi ko e [suka] kalasi 2—pea ʻoku nau fuʻu sino hono kotoa.” Ko e hā ʻa e meʻa tefito ʻe taha ʻokú ne fakatupungá? “ʻOku lava ke nau totongi ki he ngaahi fuʻu foʻi hemipeka lalahí mo e pateta fakapakú—pea ko ia ʻoku nau maʻu leva ia,” ko e lau ia ʻa Loren-Selco. “ʻOku ʻikai ha taha te ne tala ange kia kinautolu ʻoku hala—ʻikai moʻoni ke tala ange ʻe he ngaahi kautaha teuteu meʻakai vavé pea ko hono moʻoní, ʻoku ʻikai moʻoni ke tala ange ia ʻe he tokolahi taha ʻo e kau toketaá, ʻa e faʻahinga ko ē ʻoku teʻeki ai ke nau ako ki he meʻakaí.”

Ko Dr. Edward Taub, ko ha faʻu-tohi ʻiloa ʻi he meʻakaí, ʻokú ne fakamatala: “Kuo toki hoko ki muí ni ʻo feʻunga mo e kuongá, pea naʻa mo ʻene tonu fakapolitikale, ke tui ko e fuʻu mamafá ko ha konga totonu mo ala tali ia ʻo e moʻui fakaeonopōní. Ko ha foʻi ngāue fakaʻohovale moʻoni eni ʻo e fetuʻutaki mo e kakaí, kuo fakahoko ʻe he ngaahi pisinisi ʻoku tupu ʻāfaʻafa ʻi hono fakasinoʻi kitautolú.”

ʻOku pehē ʻe he kau mataotaó ko e faʻahinga ko ia ʻoku nau “fuo fakafoʻipeá,” ʻo ʻi ai ʻa e ngako lahi ange ʻi he tefitoʻi alangá, ʻoku nau moʻui lelei ange ʻi he faʻahinga ko ia ʻoku nau “fuo fakafoʻiʻāpelé,” ʻi hono takatakaiʻi ʻe he ngakó ʻa e ngaahi ʻōkani ʻi he keté (tautefito kapau ʻoku laka ʻa e kongalotó ʻi he senitimita ʻe 90 ki he 100). Ko e hā hono ʻuhingá? Koeʻuhi ko e “ngako ʻi ho keté ʻokú ne fakalahiʻi ʻa ho tuʻunga fakatuʻutāmaki ʻi hono maʻu ʻa e toto māʻolungá, mahaki ʻi he kālava-tufa ʻo e mafú, suka, pā-kālava mo e ngaahi kalasi pau ʻo e kanisaá,” ko e lau ia ʻa e tohi Mayo Clinic on Healthy Weight. “Kapau ʻokú ke maʻu ha fuo fakafoʻipea—tefitoʻi alanga, ongo alanga mo e ongo foʻi molū lalahi—ʻoku ʻikai ke ʻi ha tuʻunga fuʻu māʻolunga ʻa e fakatuʻutāmaki ki hoʻo moʻui leleí.”

Ko ia, ko e hā ʻa e fakaleleiʻanga ki he kakai lalahi mo e fānau ʻe laui miliona ʻi māmani lahi ʻoku nau fuʻu mamafa pea ʻi he fakatuʻutāmaki ʻo e ngaahi faingataʻaʻia mafatukituki fakaemoʻuileleí? ʻOku ʻi ai ha faitoʻo ola lelei?

[Puha/Saati ʻi he peesi 5]

Ko e hā ʻa e BMI? Ko e hā ʻokú ne tala atú?

Ko e BMI (body mass index [meʻa tala e mamafa ʻo e sinó]) ko ha tuʻunga māʻolunga-ki-he-mamafá ʻa ia ʻe lava ke tokoni ke ʻiloʻi ai pe ʻoku fuʻu mamafa ha taha pe ʻoku ʻosi fuʻu sino. Fakatatau ki he Kilīniki Mayo, ko ha tuʻunga BMI ʻo e 18.5 ki he 24.9 ʻoku vakai ki ai ko e moʻui lelei tahá ia. Kapau ko ho BMI ʻoku ʻi he vahaʻa ʻo e 25 mo e 29.9, tā ʻokú ke fuʻu mamafa. Ko ha meʻa pē ʻi ha BMI ʻoku laka hake he 30 ʻoku vakai ki ai ko e fuʻu sino. ʻOku anga-fēfē hoʻo vakaiʻi mei he sātí? ʻOku fiemaʻu nai ke ke sio ki hoʻo toketaá ki ha ngaahi fokotuʻu pe fakapapauʻi ʻa ho tuʻungá?

Ke fikaʻi ho BMI, ngāueʻaki ho mamafá ʻi he kilokalamí, vahevahe ia ʻaki ho māʻolungá ʻi he mitá, toe vahevahe leva ʻa e meʻa ʻoku maʻu mei aí ʻaki ho māʻolunga ʻi he mitá. Ko e fakatātaá, kapau ko ho mamafá ko e kilokalami ʻe 90 pea ʻokú ke mita ʻe 1.8 lōloa, ko ho BMI ko e 28 (90÷1.8÷1.8=28).

[Saati]

Moʻui Lelei Fuʻu Mamafa Fuʻu Sino

BMI 18.5-24.9 25-29.9 30 pe lahi ange

Māʻolunga Mamafa ʻi he

kilokalamí

1.47m 53 pe siʻi ange 54-64 65 pe lahi ange

1.50m 56 pe siʻi ange 57-67 68 pe lahi ange

1.52m 57 pe siʻi ange 58-69 70 pe lahi ange

1.55m 59 pe siʻi ange 60-71 72 pe lahi ange

1.57m 61 pe siʻi ange 62-73 74 pe lahi ange

1.60m 63 pe siʻi ange 64-76 77 pe lahi ange

1.63m 66 pe siʻi ange 67-79 80 pe lahi ange

1.65m 67 pe siʻi ange 68-81 82 pe lahi ange

1.68m 70 pe siʻi ange 71-84 85 pe lahi ange

1.70m 72 pe siʻi ange 73-86 87 pe lahi ange

1.73m 74 pe siʻi ange 75-89 90 pe lahi ange

1.75m 76 pe siʻi ange 77-91 92 pe lahi ange

1.78m 79 pe siʻi ange 80-94 95 pe lahi ange

1.80m 80 pe siʻi ange 81-97 98 pe lahi ange

1.83m 83 pe siʻi ange 84-100 101 pe lahi ange

1.85m 85 pe siʻi ange 86-102 103 pe lahi ange

1.88m 89 pe siʻi ange 90-106 107 pe lahi ange

1.90m 90 pe siʻi ange 91-108 109 pe lahi ange

[Maʻuʻanga]

Fakafuofua mei he Mayo Clinic on Healthy Weight

[Puha ʻi he peesi 5]

Ko e hā ʻa e kalolī?

ʻOku anga-fēfē hono fakamatalaʻi ha kalolī ʻo ha tokotaha ʻoku fakafuofua ʻene kaí? Ko ha tuʻunga fua ia ʻo e mafana ʻo e iví. Ko ia, ʻi he taimi ʻokú ke pupuhaʻia aí, ʻokú ke ngāueʻaki ai ʻa e ngaahi kalolií, pe mafana ʻo e iví. “Ko ha kalolī ko e lahi ia ʻo e mafana ʻa ia ʻoku fiemaʻu ke langaʻi hake ʻa e māfana ʻo e kilokalami vai ʻe tahá ʻaki ʻa e tikilī senitikuleiti ʻe taha matematē.” (Balance Your Body, Balance Your Life) ʻOku kehekehe ʻa e ngaahi fiemaʻu kalolī, pe ivi fakaʻaho ʻa e tokotaha taki taha, ʻo fakatuʻunga ʻi he ngaahi meʻa tefito hangē ko e māʻolungá, mamafá, taʻumotuʻá mo e tuʻunga ʻo e ngāué.

[Puha/Fakatātā ʻi he peesi 6]

ʻOkú ke taʻengaungaue kapau ʻokú ke

◼ Fakamoleki ʻa e lahi taha ʻo e ʻahó ʻi hoʻo tangutu—ʻo sio TV pe ʻi ha tesi pe ʻi ha meʻalele—ʻi hono toe fakalea ʻe tahá, ʻo ʻikai ngaué

◼ Tātātaha ke lue ʻo laka hake he mita ʻe 100

◼ Maʻu ha ngāue ʻokú ne ʻai koe ke ʻikai longomoʻui

◼ ʻIkai vaheʻi ʻa e vahaʻa ʻi he miniti ʻe 20 mo e 30 ke fakamālohisino ai ʻo ʻikai siʻi hifo he tuʻo tahá he uike

[Maʻuʻanga]

Makatuʻunga ʻi he Mayo Clinic on Healthy Weight