A o Itshidila Mmele ka Tsela e e Lekaneng?

“Ga go na molemo ope o o leng teng gone jaanong o batho ba ka o nwang kgotsa o o ka nnang teng mo nakong e e tlang o o ka thusang batho go nna le botsogo jo bo botoka jaaka go nna le thulaganyo ya botshelo jotlhe ya go itshidila mmele.”

KA 1982, Dr. Walter Bortz II, yo e leng porofesa wa tsa kalafi kwa yunibesithing nngwe, o ne a kwala mafoko a a fa godimo. Mo dingwageng di le 23 tse di fetileng, baitse ba le bantsi ba tsa boitekanelo le mekgatlho e le mentsi ya boitekanelo e ile ya nopola mafoko ano mo dibukeng, mo dimakasineng le mo go Internet. Go bonala sentle gore kgakololo ya ga Dr. Bortz e sa ntse e tshwanela le gompieno fela jaaka e ne e tshwanela ka 1982, mme batho ba le bantsi ba sa ntse ba e tsaya e le kgakololo e e utlwalang sentle le e e mosola. Ka jalo, re tshwanetse go ipotsa gore, ‘A ke itshidila mmele ka tsela e e lekaneng?’

Bangwe ba ile ba swetsa ka phoso gore ga ba tlhoke go itshidila mmele ka gonne ga ba bakima. Batho ba bakima ka tsela e e feteletseng le ba ba nonneng ba ka solegelwa molemo thata ke go nna le thulaganyo ya go itshidila mmele ka metlha, mme le fa o se mokima, go oketsa selekanyo se o itshidilang mmele ka sone go ka go thusa thata go tokafatsa botsogo jwa gago ka kakaretso le go thibela malwetse a a masisi, go akaretsa le mefuta mengwe ya bolwetse jwa kankere. Gape dipatlisiso tsa bosheng di bontsha gore go itshidila mmele go ka thusa motho gore a se ka a tlhobaela thata e bile go ka thibela le bothata jwa go tshwenyega thata mo maikutlong. Boammaaruri ke gore, batho ba le bantsi ba ba seng bakima ba nna le bothata jwa go gatelelwa thata mo tlhaloganyong le mo maikutlong, ba nna le malwetse a pelo le a ditshika tsa madi, bolwetse jwa sukiri le malwetse a mangwe a a gakatswang ke go bo ba sa itshidile mmele ka tsela e e lekaneng. Ka gone, le fa o ka tswa o le mokima kgotsa o se mokima, o tshwanetse go oketsa selekanyo se o itshidilang mmele ka sone fa e le gore o motho yo o seng matlhagatlhaga mo botshelong.

Botshelo Jwa go se Nne Matlhagatlhaga Ke jo Bo Ntseng Jang?

O itse jang gore o matlhagatlhaga ka tsela e e lekaneng? Batho ba bua dilo tse di farologaneng malebana le gore ke eng se se supang gore motho ga a matlhagatlhaga mo botshelong. Le fa go ntse jalo, baitse ba le bantsi ba tsa kalafi ba dumalana ka dilo tse di tlwaelegileng tse di bonalang mo bathong ba le bantsi. Mekgatlho e le mentsinyana ya tsa kalafi e bolela gore motho yo o seng matlhagatlhaga mo botshelong (1) ga a dirise bobotlana metsotso e le 30 gararo mo bekeng a itshidila mmele kgotsa a dira tiro nngwe e e tlhokang maatla, (2) ga a ke a tsamayatsamaya fa a dira ditiro tsa boitapoloso, (3) ke ka sewelo a tsamayang dimetara di feta 100 ka  letsatsi, (4) o fetsa bontsi jwa letsatsi lotlhe a ntse fa fatshe, (5) tiro ya gagwe ga e mo tlhoke gore a dirise maatla go le kalo.

A o itshidila mmele ka tsela e e lekaneng? Fa go sa nna jalo, o ka simolola gompieno go dira sengwe ka kgang eno. O ka nna wa re: ‘Mme gone, ga ke na nako.’ O tsoga o lapile tota mo mosong. Fa o simolola letsatsi la gago, ga o na nako e e lekaneng ya go ipaakanya le go ya kwa tirong. Mme morago ga go dira ka natla letsatsi lotlhe, o sa ntse o ikutlwa o lapile thata gore o ka itshidila mmele e bile go na le dilo tse dingwe tse dintsi tse o tshwanetseng go di dira.

Kgotsa o ka tswa o le mongwe wa batho ba le bantsi ba ba simololang thulaganyo ya go itshidila mmele ba bo ba e tlogela mo tseleng morago ga malatsi a sekae fela ka gonne ba ikutlwa ba lapa thata, kgotsa e bile ba lwala fa ba sena go itshidila mmele. Ba bangwe ba tshaba go itshidila mmele ka gonne ba akanya gore thulaganyo e e molemo ya go itshidila mmele e tshwanetse ya akaretsa dithulaganyo tse di utlwisang mmele botlhoko tsa go tsholetsa ditshipi, go taboga dikgala tse dileele tsa dikilometara di le dintsi letsatsi le letsatsi, le dithulaganyo tsa go otlolola mmele ka tsela e e rulagantsweng sentle.—Bona lebokoso le le reng “Go Tsholetsa Ditshipi le go Ikotlolola Mmele.”

Mo godimo ga moo, bangwe ba akanya gore go itshidila mmele go tlhoka madi e bile go ka ba tshedisa bokete. Batho ba ba tabogang ba tlhoka diaparo le ditlhako tse di tshwanetseng tsa go taboga. Motho o tlhoka ditshipi kgotsa metšhine e e kgethegileng fa a batla go tiisa mesifa. Go nna leloko la mafelo a go itshidilelwang mmele kwa go one go ka tlhoka gore motho a duele madi a mantsi. Motho a ka senyegelwa ke nako e ntsi a le mo tseleng ya go ya kwa mafelong ano a go itshidila mmele. Le fa go ntse jalo, ga go sepe sa dilo tseno tse di umakilweng fa godimo se se tshwanetseng sa go thibela gore o itshidile mmele mme o nne le botsogo jo bontle.

Ipeele Mekgele E o Ka e Fitlhelelang

Sa ntlha, fa o rulaganya go simolola go latela thulaganyo e e rileng ya go itshidila mmele, o se ka wa ipeela mekgele e o ka se kang wa e fitlhelela. Simolola ka iketlo, mme o oketse selekanyo se o itshidilang mmele ka sone fa nako e ntse e tsamaya. Bosheng jaana baitsesaense ba ile ba lemoga botlhokwa jwa gore motho a itshidile mmele go sekae kgotsa ka tsela e e lekanetseng mme ba bontsha gore batho ba ba seng matlhagatlhaga ba oketse matlhagatlhaga a bone ka iketlo. Ka sekai, lokwalodikgang lwa UC Berkeley Wellness Letter, lo lo buang ka dijo, boitekanelo, le tsela ya go laola bothata jwa go gatelelwa mo maikutlong, lo lo gatisitsweng ke Yunibesithi ya California lo gakolola  jaana: “Simolola ka go oketsa nako e o itshidilang mmele ka yone ka letsatsi ka metsotso e sekae, go tswa foo o bo o fetsa malatsi a le mantsinyana mo bekeng o itshidila ka metsotso e le 30, mme go ka nna molemo thata fa o ka dira jalo malatsi otlhe mo bekeng.” Lokwalodikgang lono lo tlhalosa gore “se o tshwanetseng go se dira ke dilo tse di tlwaelegileng fela, jaaka go tsamaya le go pagama ditepisi mme gone o dira dilo tseno gantsi go feta pele, ka lobaka lo loleelenyana gongwe e bile e le ka bonakonyana.”

Batho ba ba simololang thulaganyo ya go itshidila mmele ba tshwanetse go ela tlhoko thata gore ba itshidile ka metlha go na le go batla go itshidila ka maatla thata. Fa o setse o nonofile go sekae e bile o kgona go itshidila mmele nako e telele, o ka nna wa simolola go tsenya mashetla. Seno se ka dirwa ka go oketsa nako e o e dirisang fa o itshidila ka matlhagatlhaga, jaaka go gwanta, go tshematshema, go pagama ditepisi kgotsa baesekele. Mme e tla re moragonyana fa o setse o batla go itshidila mmele otlhe, o ka nna wa akaretsa thulaganyo ya go tsholetsa ditshipi le go otlolola mmele. Le fa go ntse jalo, baitse ba le bantsi ba tsa boitekanelo ga ba tlhole ba buelela kgopolo ya gore o ka se solegelwe molemo fa o sa utlwe botlhoko. Ka jalo, fa o batla go fokotsa dikotsi tsa go gobala le go lapa thata fa o itshidila mmele, e leng dilo tse di ka go kgobang marapo mo gantsi go felelang ka gore o latlhele seditse, nna o itshidile mmele mme e le ka selekanyo se o ka se kgonang.

Itshidile Mmele ka Metlha

Batho ba go lebegang ba se ke ba nna le nako ya go itshidila mmele ba ka nna ba itumelela se se buiwang ke kgatiso ya Wellness Letter. Kgatiso eno e tlhalosa gore “go itshidila ka nakwana gantsi mo letsatsing go ka nna le mosola o o lekanang le wa go itshidila mmele nako e telele gangwe fela mo letsatsing. Ke gore, go itshidila mmele metsotso e le 10 gararo ka letsatsi go batlile go nna le mosola o o lekanang le wa go itshidila gangwe fela mo letsatsing ka metsotso e le 30.” Ka jalo, ga o tlhoke go fetsa lobaka lo loleele o itshidila mmele ka maatla gore o nne le botsogo jo bo botoka. The Journal of the American Medical Association e bega gore babatlisisi ba ile ba lemoga gore “go itshidila mmele  go sekae kgotsa mo go lekanetseng, mmogo le go itshidila mmele ka matlhagatlhaga go dira gore batho ba se ka ba tshabelwa ke bolwetse jwa ditshika tse dikgolo tsa pelo.”

Le fa go ntse jalo, selo sa botlhokwa ke gore motho a itshidile mmele ka metlha. O akantse ka seno, o ka nna wa batla go leba khalendara ya gago mme o tshwaye malatsi le dinako tse di rileng tse o tla itshidilang mmele ka tsone. Fa o sena go tswelela o ntse o itshidila mmele ka dibeke di le mmalwa, o tla lemoga gore mmele wa gago o simolola go tlwaela. Mme fa o setse o simolola go lemoga gore botsogo jwa gago bo nna botoka, o ka lebelela pele go itshidila mmele gape.

Botshelo Jwa go Nna Matlhagatlhaga ke Jone jo bo Botoka

Ke boammaaruri gore go itshidila mmele bobotlana metsotso e le 30 letsatsi le letsatsi go ka go thusa gore o nne le botsogo jo bo botoka. Mme le fa go ntse jalo, go ya ka kgakololo ya bosheng ya tsa kalafi, go itshidila mmele lobaka lo loleele go feta moo go botoka le go feta. Gone jaanong go bolelwa gore fa o batla go nna le pelo e e itekanetseng sentle, o tshwanetse gore fa letsatsi le wela o bo o ile wa itshidila mmele metsotso e le 60. Le fano, seno se ka dirwa ka gore o itshidile mmele ka dinako tse dikhutshwane gantsi mo letsatsing. Lokwalopaka lwa Canadian Family Physician lo tlhalosa gore “gone jaanong go kgothalediwa thata gore motho a tlhomamise gore fa letsatsi le wela a bo a ile a itshidila mmele metsotso e le 60. Fa go direlwa melemo mengwe ya botsogo, go lebega go sa re sepe gore metsotso eo ya go itshidila mmele e kgaogantswe jang.” Gape, lokwalopaka lono lwa re: “Le fa dipatlisiso di le mmalwa di ile tsa bontsha gore go itshidila mmele ka matlhagatlhaga go fokotsa malwetse a a felelang ka loso, gompieno go gatelelwa thata gore batho ba itshidile mmele ka tsela e e lekaneng.”

Selo sa botlhokwa ke gore mmele wa gago o dirilwe ka tsela ya gore o kgone go tsamayatsamaya le go dira ditiro tse di tlhokang maatla ka metlha. Fa o sa dire dilo tse di tlhokang matlhagatlhaga, seno se ka nna kotsi mo botsogong jwa gago. E bile ga go na dibithamine dipe, kalafi epe, dijo dipe kgotsa karo epe e e ka dirang gore o se ka wa tlhola o tlhoka go itshidila mmele. Gape, rotlhe re tshwanetse go dumela gore go itshidila mmele ka tsela e e lekaneng go tlhoka nako, e ka ne re itshidila ka tekanyetso kgotsa ka matlhagatlhaga, kgotsa re itshidila mmele ka dinako tse dikhutshwane gantsi mo letsatsing kgotsa ka lobaka lo loleele gangwe fela mo letsatsing. Fela jaaka o ipha nako ya go ja le go robala, go botlhokwa gape gore o iphe le nako ya go nna o itshidila mmele. Seno se tlhoka gore o ikgalemele mme o rulaganye dilo tsa gago sentle.

Thulaganyo nngwe le nngwe ya go itshidila mmele e tlhoka maiteko. Le fa go ntse jalo, fa o beela kwa thoko dilo dingwe tse o di tsayang di le botlhokwa e bile o itima le dilo dingwe gore o iphe nako ya go nna o itshidila mmele, o tla lemoga gore dilo tseo ga di re sepe fa o akanya kafa botshelo jwa gago bo ka tsenang mo kotsing ka teng fa o sa itshidile mmele. Nna o le matlhagatlhaga, itshidile mmele gangwe le gape gore o bo o fufule, dirisa mesifa eo ya gago—ka go dira jalo, o ka nna le botsogo jo bo botoka le go tshela lobaka lo loleelenyana!

 [Lebokoso/Ditshwantsho mo go tsebe 24]

Go Itshidila Mmele ka Matlhagatlhaga

Le mororo go oketsa ka tsela e e lekaneng ditiro tse o di dirang letsatsi le letsatsi tse di tlhokang maatla go ka nna le melemo e megolo mo botsogong jwa gago, babatlisisi ba bolela gore o ka solegelwa molemo thata fa o itshidila mmele ka matlhagatlhaga. Dingwe tsa dilo tse o ka tlhophang go di dira di kwadilwe fa tlase fano.

Baitse ba tsa boitekanelo ba buelela gore motho a ye go bona ngaka pele a ka simolola thulaganyo epe fela ya go itshidila mmele ka matlhagatlhaga.

● Go gwanta: Tsela eno ya go itshidila mmele e ka dinako tse dingwe e bidiwang go tsamaya ka bonako kgotsa go tsamaya o gata o gatoga, ke nngwe ya ditsela tse di motlhofo thata tsa go itshidila mmele. O tlhoka fela ditlhako tse di sa kokoneleng le tsela e o ka tsamayang mo go yone. Tsamaya ka lebelo le le fetang la fa o itsamaela o iketlile fela. Leka go tsamaya ka lebelo la dikilometara di le nnè go ya go di le robongwe ka ura.

● Go tshematshema: Fa o tshematshema, tota o a bo o taboga ka iketlo. Go tshematshema go tlhalosiwa e le mokgwa o o molemo thata wa go nna le pelo e e itekanetseng sentle. E re ka fa o tshematshema o gatelela maoto thata go feta fa o tsamaya, go ka direga gore o gobale mesifa le malokololo. Ka gone, batho ba ba tshematshemang ba tshwanetse go rwala ditlhako tse di siametseng go taboga, ba ikotlolole mmele mme ba se ka ba feteletsa dilo.

● Go pagama baesekele: Fa o na le baesekele, o ka kgona go itshidila mmele ka tsela e e tla go solegelang molemo tota. Go pagama baesekele go ka dira gore motho a dirise dikilojoule di ka nna 3 000 ka ura. Le fa go ntse jalo, fela jaaka go gwanta le go tshematshema, gantsi motho o tsamaya mo mebileng fa a pagame baesekele. Ka gone, o tshwanetse go nna o ntshitse matlho dinameng fa o pagame baesekele mo mebileng, o tseye dikgato dipe fela tse di tlhokegang go thibela dikotsi.

● Go thuma: O ka kgona go itshidila mesifa yotlhe e megolo ya mmele ka go thuma. Gape go thuma go thusa gore malokololo a gago a mmele a obege motlhofo, e bile go ka go thusa gore o nne le pelo e e itekanetseng fela jaaka go tshematshema go dira. E re ka go thuma go sa utlwise mmele botlhoko go le kalo, gantsi go kgothalediwa batho ba ba nang le bothata jwa ramatiki le jwa mokwatla, kgotsa ba ba nonneng go akaretsa le basadi ba ba imileng. O se ka wa thuma o le nosi.

● Go tlolaka mo godimo ga trampoline: Batho ba ba kgothaletsang mokgwa ono wa go itshidila mmele ba bolela gore go tlolaka mo godimo ga trampoline go tokafatsa tsamaiso ya madi le seedi se se bidiwang limfe, go nonotsha pelo le makgwafo, e bile go tiisa mesifa, mme go tokafatsa tsela e mesifa e dirisanang ka yone le gore motho a kgone go itsetsepela.

[Lebokoso/Setshwantsho mo go tsebe 25]

Go Tsholetsa Ditshipi le go Ikotlolola Mmele

Bosheng jaana baitsesaense ba ile ba swetsa ka gore thulaganyo ya go itshidila mmele ka tsela e e lekaneng e tshwanetse go akaretsa mofuta mongwe wa go inonotsha mmele, jaaka go tsholetsa ditshipi. Fa batho ba tsholetsa ditshipi ka tsela e e tshwanetseng, seno se ka dira gore mesifa ya bone e nonofe e bile gape se ka nonotsha marapo a bone se bo se ba thusa go fokotsa mafura mo mmeleng.

Gape baitse ba le bantsi ba tsa boitekanelo ba kgothaletsa gore batho ba ikotlolole mmele go tokafatsa tsela e mmele o obegang ka yone le tsamaiso ya madi mo mmeleng. Go ikotlolola go ka thusa malokololo a mmele wa gago gore a kgone go obega motlhofo.

Le fa go ntse jalo, gore o se ka wa ikgobatsa, tsholetsa ditshipi le go ikotlolola mmele ka tsela e e tshwanetseng. O ka nna wa batla go ithuta melao e sekae ka mekgwa eno ya go itshidila mmele ka go bala tshedimosetso e e ikanyegang malebana le yone kgotsa ka go botsa ngaka ya gago.

[Lebokoso/Setshwantsho mo go tsebe 25]

Kafa go Itshidila Mmele go Amang Tlhaloganyo ka Teng

Baitsesaense ba ile ba lemoga gore go itshidila mmele ka matlhagatlhaga go ka ama dikhemikale tsa boboko tse di dirang gore motho a fetofetoge maikutlo, tse di jaaka dopamine, norepinephrine, le serotonin. Leno e ka tswa e le lone lebaka le le dirang gore batho ba le bantsi ba bolele gore fa ba sena go itshidila mmele ba ikutlwa ba lapologetswe mo tlhaloganyong. Tota e bile dipatlisiso dingwe di bolela gore batho ba ba itshidilang mmele ka metlha ga ba ke ba tshwenyega thata mo maikutlong jaaka batho ba ba se keng ba itshidila mmele. Le mororo dingwe tsa dipatlisiso tseno di sa sekaseke mabaka otlhe, dingaka di le dintsi di bolela gore go itshidila mmele ke tsela ya go fokotsa bothata jwa go gatelelwa mo maikutlong le jwa go tlhobaela.

[Lebokoso/Setshwantsho mo go tsebe 26]

Ditiro Tsa Letsatsi le Letsatsi Tse di ka Tokafatsang Botsogo Jwa Gago

Go ya ka dipatlisiso tsa bosheng, batho ba ba seng matlhagatlhaga ba ka nna le botsogo jo bo botoka ka go oketsa selekanyo se ba dirang ka sone ditiro tsa bone tse di tlwaelegileng tsa letsatsi le letsatsi tse di tlhokang gore ba dirise maatla go sekae. O ka nna wa batla go leka dingwe tsa dilo tseno tse di latelang.

● O ka pagama ditepise go na le go pagama lefiti kgotsa o ka pagama lefiti o bo o fologa o ise o goroge kwa o yang teng, go tswa foo o bo o tsamaya tsela yotlhe e e setseng ka ditepise.

● Fa o dirisa dipalangwa tsa batho botlhe, fologa kgakajana le kwa o yang teng, go tswa foo o bo o tsamaya tsela yotlhe e e setseng ka dinao.

● Fa o dirisa koloi ya gago, itlwaetse go e phaka kgakajana le kwa o yang teng. Mo lefelong le le matlhatlaganyane la go phaka dikoloi, phaka mo boalong jo bo tla tlhokang gore o pagame ditepise go ya kwa o yang teng.

● Bua o ntse o tsamaya. Fa o tshwere motlotlonyana fela le ditsala tsa gago le ba lelapa la gaeno ga go tlhokege gore lo bo lo ntse fa fatshe ka dinako tsotlhe.

● Fa o dira tiro e e tlhokang gore o fetse nako e ntsi o ntse fa fatshe, dira gore go nne le dinako tse o ka berekang o eme ka tsone, mme o nne o tsamayetsamaye fa go kgonega.

[Lebokoso/Setshwantsho mo go tsebe 26]

A o Nwa Metsi a a Lekaneng?

Go se nwe metsi a a lekaneng fa o ntse o itshidila mmele go ka nna kotsi. Go ka dira gore o lape, go ka dira gore ditokololo tsa mmele di se ka tsa dira ka tsela e e tshwanetseng, e bile go ka dira gore o nne le dikerempe. Fa o itshidila mmele o fufula thata, mme seno se ka dira gore selekanyo sa gago sa madi se fokotsege. Fa o sa nwe metsi go emisetsa a a duleng ka mofufutso, pelo e tshwanelwa ke go bereka ka thata go tsamaisa madi mo mmeleng. Go akantshiwa gore fa o batla gore o se ka wa felelwa ke metsi mo mmeleng, o tshwanetse go nwa metsi pele o itshidila mmele, fa o ntse o tsweletse o itshidila mmele le fa o setse o feditse.

[Lebokoso mo go tsebe 27]

Tlhokomela Mmele wa Gago—Ke Mpho e e Tswang Kwa Modimong

Baebele e re kgothaletsa go tlotla mebele ya rona thata le mpho e re e neilweng ya botshelo. Kgosi Dafide wa Iseraele wa bogologolo o ne a kwala jaana: “Ke dirilwe ka tsela e e boitshegang e e gakgamatsang.” (Pesalema 139:14) Jaaka Dafide, Bakeresete ba boammaaruri ba bontsha gore ba anaanela mpho ya botshelo thata. Ba tsaya go tlhokomela mebele ya bone sentle e le boikarabelo jo bo masisi.

Dingwaga di ka nna dikete tse pedi tse di fetileng, Modimo o ne a tlhotlheletsa moaposetoloi Paulo go kwala jaana: “Go thapisa mmele go tswela mosola go le gonnye; mme boineelo jwa bomodimo bo tswela mosola mo dilong tsotlhe, e re ka bo na le tsholofetso ya botshelo jaanong le ya jo bo tla tlang.” (1 Timotheo 4:8) Mafoko a ga Paulo a bontsha gore le fa go itshidila mmele go tswela mosola, melemo ya gone e mennye tota fa e bapisiwa le melemo ya go ya go ile ya go nna le kamano e e molemo le Modimo. Ka gone, Bakeresete ba boammaaruri ba lwela go nna tekatekano fa ba ntse ba leka ka natla go nna le botsogo jo bo botoka, mme ga ba letle gore “go thapisa mmele” go fekeetse tsela e ba obamelang Modimo ka yone.

Bakeresete ba lemoga gore fa ba na le botsogo jo bo botoka, seno se ka ba thusa thata gore ba kgone go bontsha lorato lo ba ratang Modimo le baagelani ba bone ka lone. Fa motho a itshidila mmele ka metlha mme gape a ja dijo tse di siameng e bile a ikhutsa sentle, seno ka mo thusa go nna le botsogo jo bontle. E re ka Bakeresete ba boammaaruri ba tlhokomela mebele ya bone ka gonne e le mpho e e tswang kwa Modimong, ba leka ka natla go nna le mekgwa e mentle ya go dira dilo tseno.