1​—Muzidya Zakudya Zoyenera

“Muzidya chakudya chabwino. Musamadye kwambiri. Muzidya makamaka zinthu zochokera kumunda.” Ndi mawu ochepa amenewa, Michael Pollan, yemwe ndi wolemba mabuku, anafotokoza bwino mfundo zosavuta zomwe zakhala zikuthandiza anthu kwa nthawi yaitali pa nkhani ya kadyedwe. Kodi iye ankatanthauza chiyani?

❍ Muzidya chakudya chabwino. Muzikonda kudya zakudya zosakonola kapena zosasinthidwa mwanjira iliyonse, zimene anthu akhala akudya kuyambira kalekale. Musamakonde kudya zakudya zamakono zimene amazisintha kwambiri. Zakudya zopangidwa kufakitale zimene zimagulitsidwa m’masitolo ndiponso zakudya zimene zimapezeka m’malesitilanti akuluakulu nthawi zambiri zimakhala ndi shuga wambiri, mchere wambiri ndiponso mafuta ambiri. Zakudya zoterezi zimayambitsa matenda a mtima, matenda ofa ziwalo, khansa, ndi matenda ena oopsa. Muzikonda kuphika zakudya zanu mu uvuni, kuwotcha, kapena kuphika ndi nthunzi, m’malo mokazinga ndi mafuta. Muziyesetsa kuika tinthu tokometsera tambiri pophika zakudya zanu n’cholinga choti musamathire mchere wambiri. Muzionetsetsa kuti nyama yapsa bwino, komanso musamadye zakudya zosasa.

❍ Musamadye kwambiri. Bungwe Loona za Umoyo Padziko Lonse linanena kuti chiwerengero cha anthu onenepa kwambiri chikuwonjezereka mochititsa mantha, ndipo anthu ambiri akunenepa chifukwa chodya kwambiri. Pa kafukufuku wina, anapeza kuti m’madera ena a ku Africa, “chiwerengero cha ana onenepa kwambiri n’chachikulu kuposa chiwerengero cha ana onyentchera.” Vuto ndi lakuti ana onenepa kwambiri akhoza kudwala matenda osiyanasiyana oopsa, monga a shuga, kaya panopa kapena m’tsogolo. Choncho makolonu muzipereka chitsanzo chabwino kwa ana anu popewa kudya kwambiri.

❍ Muzidya makamaka zochokera kumunda. Kuti mukhale ndi thanzi labwino, muzidya kwambiri zipatso, ndiwo zamasamba, ndi zakudya zosiyanasiyana zosakonola, m’malo modya kwambiri nyama, nsima yoyera, chinangwa, mpunga, ndi zakudya zina zotere. Kamodzi kapena kawiri pa mlungu, muzidya nsomba m’malo modya nyama. Musamakonde kudya nsima yoyera, buledi woyera, mpunga woyera, ndi zinthu zina ngati zimenezi chifukwa zinthu zofunika kwambiri m’thupi zimakhala zitachokamo. Komanso, musamasale zakudya m’chimbulimbuli pongotsatira zimene ena akuchita. Kuchita zimenezi n’koopsa. Makolo, tetezani thanzi la ana anu powalimbikitsa kuti azikonda kudya zakudya zopatsa thanzi. Mwachitsanzo, muziwapatsa mtedza ndi zipatso zotsuka bwino kuti adye akamva njala, m’malo mowapatsa tchipisi kapena maswiti.

❍ Muzimwa madzi ambiri. Akuluakulu ndi ana omwe amafunika kumwa madzi ambiri ndi zakumwa zina zopanda shuga tsiku lililonse. Muzimwa madzi ambiri ngati kunja kukutentha komanso mukamagwira ntchito yolemetsa kapena kuchita masewera olimbitsa thupi. Madzi amathandiza thupi lanu kugaya bwino zakudya, amachotsa zinthu zosafunika m’thupi, amachititsa khungu lanu kukhala losalala, ndiponso amakuthandizani kuti muchepe thupi. Komanso, amakuthandizani kuti muzioneka bwino ndiponso kuti muzimva bwino m’thupi. Musamamwe mowa wambiri kapena zakumwa zambiri zotsekemera. Mwachitsanzo, ngati mutamamwa botolo limodzi la zakumwa zoziziritsa kukhosi tsiku lililonse, mukhoza kuwonjezera makilogalamu pafupifupi 7 pomatha chaka.

M’mayiko ena, madzi akumwa abwino ndi osowa komanso odula. Komabe, kumwa madzi abwino n’kofunika kwambiri. Ngati madzi anu akumwa ali oipa, muyenera kuwawiritsa kapena kuwathira mankhwala musanamwe. Akuti madzi oipa amapha anthu ambiri kuposa nkhondo kapena zivomezi. Mwachitsanzo, amapha ana 4,000 tsiku lililonse. Bungwe Loona za Umoyo Padziko Lonse limalimbikitsa kuti mwana wakhanda azingoyamwa basi kwa miyezi 6. Kenako akhoza kuyamba kudya zakudya zina koma aziyamwabe mpaka atafika zaka ziwiri kapena kupitirira pamenepa.