Kodi Kuchita Khama Kuti Muchepetse Kunenepa N’kwaphindudi?

AMENE amalemba Galamukani! anacheza ndi anthu angapo amene alimbana ndi vuto la kunenepa kwambiri. Kodi anakwanitsa kuchepetsa kunenepa kwawoko? Kodi anthu ena amene akuvutika ndi vuto lofala limeneli angawalangize zotani?

▪ Tiyeni ticheze ndi Mike, wa zaka 46, yemwe ndi wotalika masentimita 183, ndipo panopa amalemera makilogalamu 130. Panthaŵi imene ananenepa kwambiri, ankalemera makilogalamu 157.

Mike: “Ngakhale ndili mnyamata, ndinali wonenepa kwambiri. Ndi mmene zilili m’banja mwathu, chifukwa mkulu wanga ndi azichemwali anga onse ndi onenepa kwambiri. Chizoloŵezi chathu chinali choti sitinkasiya chakudya chilichonse m’mbale, ngakhale mbaleyo ikhale yoti imachita kusefukira. N’chiyani chinandichititsa kusintha kadyedwe kanga? N’zimene dokotala anandiuza zoti ndinali pangozi yaikulu yoti ndikhoza kudwala matenda a shuga. Kuganizira zomwa mankhwala a matenda a shuga moyo wanga wonse kunandichititsa mantha kwambiri. Ndinalinso ndi mafuta ambiri m’mitsempha mwanga ndipo ndinali kumwa mankhwala ochepetsa vuto limeneli.

“Ndinkagwira ntchito yosalimbitsa thupi, ndipo zimenezi zikadali chonchobe mpaka panopa. Choncho, ndimachita zinthu zolimbitsa thupi nthaŵi zonse, kuphatikizapo kukwera makina amene munthu amathamangapo akakwera, kwa mphindi 30 katatu pa mlungu kapena kuposa pamenepo. Chinthu china chofunika chimene ndinachita chinali kulemba zinthu zimene ndinkadya tsiku lililonse. Kuzindikira kuti dokotala wa kadyedwe adzapenda zimene ndalemba mlungu uliwonse kunandithandiza kudziletsa. Ndinkadziuza kuti, ‘Ndikapanda kudya chinthu ichi, ndiye kuti sindichilemba!’

“Chifukwa chochita zimenezi, kulemera kwanga kwatsika ndi makilogalamu 28 m’miyezi 15 yapitayi, ngakhale kuti ndikufunika kutsikabe, chifukwa ndikufuna ndifike pa makilogalamu 102. Kuti zimenezi zitheke, ndaleka kudya zakudya zongosangulutsa mkamwa, tchipisi, ndi nyama yophikira limodzi ndi zinthu zina. M’miyezi ingapo yapitayi ndadya ndiwo zamasamba zosaphika ndi zophika zambiri kuposa zomwe ndinadya m’mbuyomo pa moyo wanga wonse!

“Chinthu china chimene chinandithandiza kuti ndichitepo kanthu n’choti popeza ndine dalaivala wa galimoto yaikulu, ndimafunika kukayezedwa kuchipatala chaka chilichonse kuti andipatse laisensi yatsopano. Ndinatsala pang’ono kulandidwa laisensi chifukwa  choti ndikanatha kuyamba kudwala matenda a shuga nthaŵi iliyonse. Koma tsopano zinthu zasintha. Sindikufunikiranso kumwa mankhwala kuti ndichepetse mafuta a m’mitsempha mwanga. Magazi anga sakuthamanganso kwambiri, ndipo tsopano ndikumwa mankhwala ochepa a vuto limeneli. Ndili ndi mphamvu zambiri, ndipo ngakhale ululu wa msana wanga, umene unkandivutitsa kwambiri, wachepako. Ndiponso pang’ono ndi pang’ono ndayamba kuchoka m’gulu la anthu onenepa monkitsa!”

Galamukani!: “Kodi mkazi angathandize mwamuna wake kuchepetsa thupi?”

Mike: “Ukamayesera kuchepetsa thupi, umafunika munthu wina woti azikulimbikitsa. Mkazi wanga ankaganiza kuti akundikonda pondipatsa chakudya chambiri. Koma masiku ano amandithandiza kuchepetsa zakudya zimene ndimadya. M’pofunika kwambiri kuti ndilimbikire, chifukwa ndikangoyamba kutayirira, sipatenga nthaŵi yaitali kuti ndiyambirenso kunenepa.”

▪ Taganizirani za mwamuna wina dzina lake Mike wa ku Kansas, ku United States. Panopa ali ndi zaka 43 ndipo ndi wamtali masentimita 173. Tinamufunsa kuti atiuze mmene ankalemerera panthaŵi imene ananenepa kwambiri ndi zimene zinamuchititsa kuti anenepe kwambiri.

Mike: “Pamene ndinanenepa kwambiri ndinkalemera pafupifupi makilogalamu 135. Ndinkangokhala wotopa ndipo sindinkakhala ndi mphamvu zochitira chinthu chilichonse. Sindinkatha kugona chifukwa chovutika kupuma. Choncho ndinapita kwa dokotala ndipo anandiuza kuti chinthu chimodzi chimene chinkandichititsa kunenepa chinali choti ndinali ndi matenda obanika kutulo chifukwa cha kutsekeka kwa kholingo. * Anapezanso kuti magazi anga ankathamanga kwambiri.”

Galamukani!: “Kodi n’chiyani chinakuthandizani kuthetsa mavuto anuwo?”

Mike: “Dokotalayo anandiuza kuti ndizigwiritsa ntchito chida chinachake chimene chimandithandiza kuti ndizitha kupuma ndikamagona. Choncho kholingo langa silitsekeka ndipo ndimatha kupuma bwinobwino. Chifukwa cha zimenezi, ndinayamba kumachita zinthu zambiri masana ndipo ndinayamba kuchepetsako thupi. Ndinayambanso kukwera makina amene munthu amathamangapo akakwera, katatu pamlungu. Ndinasintha kadyedwe mwa kuchepetsa zakudya zimene ndinkadya ndi kupeŵa kutenganso zakudya zina kachiŵiri. Panopa kulemera kwanga kwatsika ndi makilogalamu 20 patangopitirira pang’ono chaka chimodzi, ndipo ndikufunika kuti kutsike ndi makilogalamu ena 20. N’zinthu zoti zimachitika pang’onopang’ono, koma ndikudziŵa kuti ndikhoza kukwanitsa.”

Galamukani!: “Chinanso n’chiyani chimene chinakuchititsani kufunitsitsa kuchepetsa thupi?”

Mike: “Sizisangalatsa ukamamva anthu ena akukunyogodola ndi kukunyoza chifukwa cha kaonekedwe kako. Anthu amangoganiza kuti ndiwe munthu waulesi basi. Sadziŵa kuti munthu anganenepe monkitsa chifukwa cha zinthu zosiyanasiyana. Ndikukhulupirira kuti kwa ineyo vutoli linabweranso chifukwa chotengera kumtundu kwathu chifukwa anthu ambiri a m’banja mwathu ndi onenepa kwambiri.

“Komabe, ndikudziŵa kuti, kuti ndichepetse kunenepa, ndiyenera kulimbitsa thupi ndi kusamala kwambiri kadyedwe kanga.”

▪ Amene amalemba Galamukani! anachezanso ndi Wayne wa ku Oregon, wa zaka 38. Pamene anali ndi zaka 31, ankalemera makilogalamu 112.

Wayne: “Ntchito yanga inali yosalimbitsa thupi ndipo sindinkachita chinthu chilichonse cholimbitsa thupi. Nditapita kwa dokotala wanga, ndinadabwa kumva kuti magazi anga ankathamanga kwambiri ndipo ndinali pangozi yoti ndikanatha kudwala matenda a  mtima nthaŵi iliyonse. Ananditumiza kwa katswiri wa kadyedwe kabwino. Anandiyambitsa kuchita zinthu zolimbitsa thupi motsatira ndondomeko yokhwima ndiponso kudya zakudya zochepa. Ndinayamba kuyenda makilomita asanu osapuma tsiku lililonse, ndipo ndinkalaŵirira m’mamaŵa uliwonse kuti ndichite zinthu zolimbitsa thupi. Ndinafunika kusintha khalidwe langa pa nkhani ya kudya ndi kumwa. Ndinasiya kudya zinthu zonenepetsa kwambiri ndipo ndinachepetsa kudya buledi ndi kumwa zoziziritsa kukhosi, n’kuyamba kudya zipatso ndi masamba ambiri m’malo mwake. Panopa kulemera kwanga kwatsika mpaka kufika pa makilogalamu 80!”

Galamukani!: “Kodi mwaona phindu lotani?”

Wayne: “Ndikuona kuti ndili ndi thanzi labwino kuposa kale ndipo ndikumva kuti panopa ndayambiranso kukhala ndi moyo weniweni. Kale, ndinkamva kuti moyo wanga waima kaye, ngati kuti ndangokhala pamodzimodzi. Phindu lina n’loti ndasiya kumwa mankhwala oletsa kuthamanga kwa magazi. Ndipo ndikuona kuti ndingathe kulankhula ndi anthu mosachita manyazi, podziŵa kuti sandinyoza m’njira iliyonse chifukwa chonenepa kwambiri.”

▪ Charles (si dzina lake lenileni) ndi wamtali masentimita 196. Panthaŵi imene ananenepa kwambiri ankalemera makilogalamu 168.

Charles: “Ndinali ndi matenda aakulu, ndipo zinthu zinkangoipiraipira. Sindinkatha kukwera masitepe. Ndinkasowa mphamvu zokwanira kuti ndithe kugwira ntchito yanga. Ntchito yanga ndi yosalimbitsa thupi, ndipo imafuna kuchita kafukufuku ndi kukhala munthu wodalirika. Ndinazindikira kuti ndifunika kuchitapo kanthu kuti ndichepetse thupi langa, makamaka nditakaonana ndi dokotala wanga. Anandichenjeza kuti ndinatsala pang’ono kuchita sitiroko. Ndaonapo mmene sitiroko imazunzira munthu. Zimenezi zinandilimbikitsa kuti ndichitepo kanthu. Dokotala wanga anandiyambitsa ndondomeko yokhwima yochita zinthu zolimbitsa thupi pokwera makina amene munthu amathamangapo akakwera, ndiponso anandiyambitsa kudya mosamala kwambiri. Panopa, patatha pafupifupi chaka chimodzi, kulemera kwanga kwatsika kufika pa makilogalamu 136, koma ndikudziŵa kuti ndiyenera kutsikabe. Phindu limene ndaliona kale likundilimbikitsa kuti kudzimana ndi kuchita khama kumene ndikuchitaku n’kopindulitsa. Masiku ano ndimatha kukwera masitepe ndipo ndimakhala ndi mphamvu zambiri.”

▪ Marta, amene anachokera ku El Salvador, anafika polemera makilogalamu 83. Zimenezi zinatanthauza kuti anali m’gulu la anthu olemera monkitsa pa kutalika kwake kwa masentimita 165.

Marta: “Ndinapita kwa dokotala ndipo anandilangiza mwamphamvu kuti ndiyambe kuchepetsa thupi. Ndinamvera maganizo ake podziŵa kuti anali munthu wodziŵa bwino ntchito yake. Ananditumiza kwa katswiri wa kadyedwe kabwino kuti akandilangize. Anandiyambitsa kadyedwe kapadera, ndi kundifotokozera ubwino wake ndi kadyedwe kake. Anandisonyeza mmene ndingachepetsere zakudya zimene ndimadya, ndiponso mmene ndingapewere kudya zakudya zina. Poyamba, ndinafunika kukaonana naye mlungu uliwonse, ndipo kenaka, mwezi uliwonse, kuti akaone mmene ndinali kuchitira. Dokotala uja ndiponso katswiri wa kadyedwe uja anandiyamikira chifukwa chakuti ndinali kuyesetsa ndipo anandilimbikitsa kupitiriza. Pamapeto pake kulemera kwanga kunatsika ndi makilogalamu 12, ndipo panopa ndakhala ndikulemera makilogalamu pafupifupi 68 kwa nthaŵi yaitali tsopano.”

Galamukani!: “Kodi munafunikira kuchita zinthu zolimbitsa thupi ndi kumwa mankhwala?”

Marta: “Ndinalibe vuto lokhala ndi mafuta ambiri m’mitsempha, ndipo sindinafunikire kumwa mankhwala alionse. Koma ndinayamba kuyenda ndawala ndikamachita zinthu tsiku lililonse.”

Galamukani!: “Kodi munkachita chiyani mukapita kokacheza kwa anzanu ndipo akamakukakamizani kuti mudye kwambiri kuposa mmene munayenera kudyera?”

Marta: “Ndinkangowauza kuti, ‘Dokotala wanga akufuna kuti nditsatire kadyedwe kameneka kuti ndikhale ndi thanzi labwino,’ ndipo nthaŵi zambiri ankasiya kundikakamiza.”

Choncho, ngati muli onenepa kwambiri, n’chiyani chomwe mungachite? Mwambi wakale uja, woti “kanthu n’khama,” ndi woona. Kodi mukufunitsitsa kuchitapo kanthu kuti muchepetse thupi lanu? Monga mwana kapena munthu wachikulire wonenepa kwambiri, kodi ndi zinthu ziti zomwe mungasankhe kuchita? Mungasankhe kuchepetsa kulemera kwanu, kapena kuchepetsa moyo wanu. Yambani kukhala ndi moyo wotakataka kwambiri, ndipo mudzasangalala poona zimene mukutha kuchita, ngakhale m’zinthu zing’onozing’ono, monga kuvala zovala za saizi yabwino!

[Mawu a M’munsi]

[Bokosi patsamba 19]

Kodi opaleshoni yopopa mafuta m’thupi ingakuthandizeni?

Kodi opaleshoni imeneyi ndi yotani? Mtanthauzira mawu wina amati opaleshoni yopopa mafuta m’thupi “nthaŵi zambiri ndi opaleshoni yokonza kaonekedwe ka munthu imene amachotsa mafuta owonjezereka pa mbali inayake ya thupi, monga ntchafu kapena mimba, pochita kuwapopa.” (American Heritage Dictionary) Komabe, kodi zimenezi zikutanthauza kuti kupopa mafuta m’thupi kungathetse kunenepa kwambiri?

Buku la Mayo Clinic on Healthy Weight limati kupopa mafuta m’thupi ndi opaleshoni imene cholinga chake n’choti munthu azioneka bwino. Si njira yothetsera vuto la kunenepa kwambiri. Amapopa mafuta m’thupi ndi kachubu kakang’ono kamene amakalowetsa pansi pa khungu. Akhoza kuchotsa mafuta olemera makilogalamu angapo nthaŵi imodzi. Komabe, “opaleshoni imeneyi sithetsa kunenepa kwambiri.” Kodi ilibe kuopsa kulikonse? “Anthu amene akudwala matenda obwera chifukwa cha kunenepa kwambiri, monga matenda a shuga ndi a mtima, ali pangozi yaikulu yoti akhoza kudzibweretseranso mavuto ena akachita opaleshoni imeneyi.”