Kodi N’chiyani Chimachititsa Anthu Kunenepa Kwambiri?

“Kwagwa mliri umene ungawononge kwambiri thanzi la ana athu. Ngati anthu sachitapo kanthu panopa kuti aletse mliri umenewu, azingopitirizabe kunenepa kwambiri.”—Anatero William J. Klish, pulofesa wa matenda a ana.

ANTHU ena amene si onenepa amaganiza zolakwika za anthu onenepa kwambiri ndipo amaganiza kuti anthu ameneŵa alibe mtima wofunitsitsa kuchita zinthu ndipo sachitapo kanthu kuti achepetse kunenepa kwawoko. Koma kodi n’zoona kuti vuto limeneli n’losavuta kulithetsa? Kodi anthu onenepa kwambiri ndi anthudi aulesi amene safuna kuchita zinthu zilizonse zolimbitsa thupi? Kapena kodi nthaŵi zambiri pamakhala zinthu zina zoyambitsa vutoli zimene zili zovuta kwambiri kuzisintha?

Kodi N’zakumtundu, Kapena N’chifukwa cha Zochita za Munthuyo, Kapena N’ziŵiri Zonsezi?

Buku lakuti Food Fight limati: “Anthu akhala akukambirana kwa nthaŵi yaitali zimene zimayambitsa kunenepa kwambiri, kuti kaya ndi chibadwa kapena zochita za munthuyo.” Kodi mawu akuti chibadwa akutanthauza chiyani pamenepa? Ena amakhulupirira kuti thupi la munthu mwachibadwa limasunga zakudya kuti lidzazigwiritse ntchito m’tsogolo ngati zitafunika. Buku lomwelo limapitiriza kuti: “Anthu akhala akuphunzira kwa zaka zambiri zimene zimayambitsa kunenepa. . . . Panopa anthu achita kafukufuku wambiri wokhudza chibadwa cha anthu ndiponso kunenepa kwambiri. Njira zotsogola zikugwiritsidwa ntchito pofuna kuzindikira zinthu zokhudza chibadwa cha anthu zimene zingawapangitse kunenepa ndi kudwala matenda monga matenda a shuga. M’kanenedwe ka sayansi, 25 peresenti mpaka 40 peresenti ya kusiyana kwa kanenepedwe ka anthu kumakhala chifukwa cha chibadwa.” Bukulo limapitiriza kuti: “Popeza anthu ambiri amaganiza kuti munthu wonenepa kwambiri ananenepa choncho chifukwa cha kulephera kuchita zinthu zina, manambala ameneŵa akusonyeza kufunika koganizira mmene thupi la munthu aliyense lilili. Komabe, 60 peresenti kapena kuposa pamenepo ya kunenepa kumeneku kumakhala chifukwa cha zochita za munthuyo.” Zimenezi zikutanthauza kuti chinthu chachikulu chimene chimachititsa munthu kunenepa kwambiri ndi zimene munthuyo amachita. Kodi munthuyo amadya zakudya zambiri kuposa zimene thupi lake limagwiritsa ntchito tsiku lililonse? Kodi nthaŵi zambiri amadya zakudya zonenepetsa? Kodi amapatula nthaŵi tsiku lililonse kuti achite zinthu zolimbitsa thupi?

A chipatala cha Mayo anafotokoza momveka bwino zimene zimachititsa munthu kunenepa kwambiri. Iwo anati: ‘Chibadwa chingapangitse kuti zikhale zosavuta kwa munthu kunenepa kwambiri, koma pamapeto pake, kunenepa kwanu kumayenderana ndi zimene mumadya ndiponso zimene mumachita. Pakapita nthaŵi, kudya zakudya zambiri kuposa zimene thupi lanu limagwiritsa  ntchito, kukhala moyo wongokhala osachita zinthu zolimbitsa thupi, kapena kuchita ziŵiri zonsezi, kumachititsa kuti munthu anenepe kwambiri.’ Iwo anapitiriza kuti: “Zimene munatengera ku mtundu kwanu sizitanthauza kuti mudzakhala onenepa basi. . . . Kaya chibadwa chanu chikhale chotani, zimene mumadya ndi zimene mumachita n’zimene zimakuchititsani kukhala onenepa kapena ayi.”

Makampani othandiza anthu kuchepetsa kunenepa amapanga ndalama zambiri anthu akamafunafuna njira zoti ziwathandize kuchepetsa thupi lawo kuti libwerere mwakale. Koma kodi akatswiri amati chiyani za njira zimenezi? Buku la Food Fight limati: “Kunenepa kwambiri n’kovuta kukuthetsa, ndipo anthu ambiri amene amachepetsako thupi lawo amanenepanso. Kafukufuku wina anasonyeza kuti munthu  mmodzi mwa anthu anayi alionse amene kale anali onenepa kwambiri ndiye amene amakwanitsa kukhalabe ochepa thupi, ndipo nthaŵi zambiri amafunika kuyesera kangapo asanakwanitse kukhala ochepa thupi.”

Kuopsa kwa Kunenepa Kwambiri

Kunenepa kwambiri kungabweretse matenda aakulu. Dr. Scott Loren-Selco, katswiri wa ubongo pa chipatala cha yunivesite ya Southern California, anachenjeza kuti ngakhale achinyamata amene ali onenepa kwambiri angadwale mtundu wachiŵiri wa matenda a shuga. (Onani Galamukani! ya May 8, 2003.) Iye anati: “Zimenezi tikuziona nthaŵi zonse tsopano, ndipo kunena zoona, n’zochititsa mantha. Ndimauza [odwala onenepa kwambiri] kuti ndikhoza kuwapititsa ku chipinda cha anthu odwala matenda a shuga n’kuwaonetsa zimene zingawachitikire m’tsogolo. M’chipinda chimenechi muli anthu akhungu, odulidwa ziwalo, ndi ena ambiri amene sathanso kuchita chinthu chilichonse chifukwa cha mtundu wachiŵiri [wa matenda a shuga], ndipo onsewo ndi onenepa kwambiri.” Kodi chinthu chimodzi chimene chimawachititsa kunenepa kwambiri n’chiyani? “Angathe kukwanitsa kugula zakudya zochuluka zonenepetsa, ndipo amaguladi,” anatero Loren-Selco. “Palibe amene amawauza kuti kuchita zimenezi n’kulakwa. Makampani ogulitsa zakudya zophikaphika mwachionekere sawauza zimenezi, ndipo kunena zoona, madokotala ambiri, amene mpaka pano sanaphunzitsidwebe za kadyedwe kabwino, nawonso sawauza zimenezi.”

Dr. Edward Taub, yemwe amatchuka ndi kulemba nkhani zokhudza kadyedwe kabwino, anati: “Tsopano zili m’fasho, ndiponso zimaoneka kuti n’zabwinobwino, kukhulupirira kuti palibe cholakwika ndi kunenepa kwambiri ndipo ndi mmene moyo wamasiku ano ulili basi. Makampani amene amapanga ndalama zambiri pogulitsa zakudya zonenepetsa achititsa anthu kukhulupirira zimenezi, zomwe zili zochititsa chidwi kwambiri.”

Akatswiri amati anthu amene ali onenepa ntchafu akhoza kukhala ndi thanzi labwinoko kusiyana ndi amene ali ndi mafuta ambiri kuzungulira ziwalo za pamimba (makamaka ngati chiuno chawo n’chachikulu kupitirira masentimita 89 mpaka 101). Chifukwa chiyani? Chifukwa chakuti “kukhala ndi mafuta pamimba kumachititsa kuti zikhale zosavuta kuti magazi anu azithamanga, mudwale matenda a mtima, matenda a shuga, sitiroko, ndi mitundu ina ya khansa,” limatero buku lotchedwa Mayo Clinic on Healthy Weight. “Ngati muli ndi ntchafu ndi matako akuluakulu, thanzi lanu silili pangozi kwambiri.”

Choncho kodi anthu ambirimbiri, achikulire ndi ana omwe, padziko lonse lapansi amene ali onenepa kwambiri ndipo akhoza kudwala matenda aakulu angatani kuti athetse vuto limeneli? Kodi pali njira yabwino yochepetsera thupi?

[Bokosi/Tchati patsamba 13]

Kodi nambala yosonyeza kugwirizana kwa kutalika ndi kulemera kwa munthu imakuuzani chiyani?

Nambala yosonyeza kugwirizana kwa kutalika ndi kulemera ingasonyeze mmene munthu wanenepera, kaya akulemera kwambiri kapena wafika kale polemera modetsa nkhawa. Malinga ndi a chipatala cha Mayo, nambala imeneyi ikakhala pakati pa 18.5 ndi 24.9 ndiye kuti munthu akulemera bwino, kapena kuti ali ndi thanzi labwino. Ngati nambala yanu ili pakati pa 25 ndi 29.9, ndiye kuti mukulemera kwambiri. Nambalayi ikapitirira 30 ndiye kuti ndinu wolemera monkitsa. Kodi mukaona pa tchatipo mukuona kuti muli m’gulu liti? Kodi mwina mukufunika kukaonana ndi dokotala kuti akakupatseni malangizo kapena akatsimikizire kulemera kwanu?

Kuti mupeze nambala yosonyeza kugwirizana kwa kutalika ndi kulemera kwanu, mutenge kulemera kwanu m’makilogalamu, mukugawe ndi kutalika kwanu m’mamita, kenaka mugawe yankho lakelo ndi kutalika kwanu m’mamita kachiŵirinso. Mwachitsanzo, ngati mumalemera makilogalamu 90 ndipo ndinu wotalika mamita 1.8, ndiye kuti nambala yosonyeza kugwirizana kwa kutalika ndi kulemera kwanu ndi 28 (90 ÷ 1.8 ÷ 1.8 = 28).

[Tchati]

Kulemera Kulemera Kulemera

kwabwino kwambiri monkitsa

Kugwirizana

kwa kutalika 30 kapena

ndi kulemera 18.5-24.9 25-29.9 kuposa

Kutalika Kulemera

m’mamita m’makilogalamu

1.47 53 kapena osakwana 54-64 65 kapena kuposa

1.50 56 kapena osawana 57-67 68 kapena kuposa

1.52 57 kapena osakwana 58-69 70 kapena kuposa

1.55 59 kapena osakwana 60-71 72 kapena kuposa

1.57 61 kapena osakwana 62-73 74 kapena kuposa

1.60 63 kapena osakwana 64-76 77 kapena kuposa

1.63 66 kapena osakwana 67-79 80 kapena kuposa

1.65 67 kapena osakwana 68-81 82 kapena kuposa

1.68 70 kapena osakwana 71-84 85 kapena kuposa

1.70 72 kapena osakwana 73-86 87 kapena kuposa

1.73 74 kapena osakwana 75-89 90 kapena kuposa

1.75 76 kapena osakwana 77-91 92 kapena kuposa

1.78 79 kapena osakwana 80-94 95 kapena kuposa

1.80 80 kapena osakwana 81-97 98 kapena kuposa

1.83 83 kapena osakwana 84-100 101 kapena kuposa

1.85 85 kapena osakwana 86-102 103 kapena kuposa

1.88 89 kapena osakwana 90-106 107 kapena kuposa

1.90 90 kapena osakwana 91-108 109 kapena kuposa

[Mawu a Chithunzi]

Adapted from Mayo Clinic on Healthy Weight

[Bokosi patsamba 14]

Muli ndi moyo wongokhala ngati mumachita zotsatirazi

▪ Nthaŵi yambiri tsiku lililonse imatha muli chokhala pansi, kuonerera TV kapena pa desiki kapena m’galimoto, kapena titi mumangokhala pamodzimodzi

▪ Nthaŵi zambiri simuyenda mtunda wa mamita 90

▪ Muli pantchito imene silimbitsa thupi lanu

▪ Simupatula mphindi 20 kapena 30 kuti muchite zinthu zolimbitsa thupi kamodzi pa mlungu kapena kuposa pamenepo

[Mawu a Chithunzi]

Based on Mayo Clinic on Healthy Weight