Kufutisa Kunoderedzwa Nei?

MUKAI! yakabvunzurudza Diane, imwe nyanzvi yezvokudya uye Ellen, mukoti, avo vose vari nyanzvi mukubatsira varwere vakafuta nevakafutisa. Vakabvuma kuti kana munhu akadya zvimwe zvokudya zvisina makabhohayidhiretsi onyanya kudya zvine mapuroteni (nyama) uremu hwake hunogona kuderera. Zvisinei vanoti, nokufamba kwenguva zvinogona kupedzisira zvamukuvadza. * Izvi zvinopupurirwa nechati yezvokurapa inonzi Maintaining a Healthy Weight. Inoti: “Zvokudya zvine makabhohayidhiretsi mashoma, zvikurukuru kana zvikadyiwa pasina kumbobvunzwa chiremba, zvinogona kukuvadza.” Inopfuurira kuti: “[Zvaka]gadzirirwa kuti zvikurumidze kuderedza uremu zvichiita kuti mafuta akawanda asingadiwi awedzere mumuviri.” Kana uri kufunga kudya zvokudya zvine makabhohayidhiretsi mashoma, iva nechokwadi chokutanga wabvunza chiremba.

Kana chiri chinangwa chako chokuti uderedze uremu, usaora mwoyo. “Kuderedza uremu hakuna kuoma, hakurevi kuti unofanira kudzokorora zvokudya, kuzvinyima kana kuti kudya zvokudya zvinofinha,” anodaro Dr. Walter C. Willett. “Vachiita nokuziva uye nomwoyo wose, vanhu vakawanda vanogona kubudirira kuderedza uremu hwavo vakaramba vachidya zvakanaka uye zvine mwero uye vachirovedza muviri rinenge  zuva rimwe nerimwe. Zvakakodzera kushandira kuti tive noupenyu hwakareba tiine utano hwakanaka.” *—Tisu tatsveyamisa mabhii.

Kurovedza Muviri Kunokosha Zvakadini?

Dr. Willett anoti: “Panzvimbo pokurega kusvuta, kurovedza muviri ndiko chinhu chakanakisisa chaunogona kuita kuti uwane utano hwakanaka kana kuti urambe uine utano hwakanaka nokudzivirira zvirwere zvisingaperi.” Munhu anofanira kurovedza muviri kakawanda sei? Kurovedza muviri kunobatsirei?

Dzimwe nyanzvi dzinotaura kuti kurovedza muviri zuva nezuva, kunyange kwemaminitsi 30 bedzi, kunogona kubatsira chaizvo. Asi zvinonzi kunyange kurovedza muviri katatu pavhiki kunogona kubatsira munhu kudzivisa zvinetso zvakakomba munguva yemberi. Kurovedza muviri kunopisa macalorie, uye mubvunzo mukuru unofanira kubvunzwa nomunhu anenge achiedza kuderedza uremu ndewokuti, Zuva roga roga ndiri kupisa macalorie akawanda kupfuura andinodya here? Kana uchidya akawanda, chokwadi uchafuta. Saka famba-famba kana kuti chovha bhasikoro pane kushandisa motokari. Kwira masitepisi pane kushandisa rifiti. Rovedza muviri! Pisa macalorie!

Dr. Willett anotsanangura kuti: “Kuvanhu vakawanda, kufamba  ndeimwe nzira yakanaka zvikuru yokurovedza nayo muviri pane dzimwe nokuti hakudi zvinhu zvipi nezvipi zvinokosha zvokushandisa, kunogona kuitwa chero nguva uye chero kupi zvako, uye kazhinji kacho hakuna ngozi.” Zvechokwadi, ari kureva kufambisa, kwete kufamba zvokungotwasanudza makumbo. Anoti zvakanaka kurovedza muviri kwemaminitsi 30 zuva roga roga kana zvichibvira.

Kuvhiyiwa Ndiko Kwakanakisisa Here?

Nechinangwa chokuderedza uremu uye kudzivisa kufutisa munguva yemberi, vamwe varwere vakanyanya kufutisa vakatevedzera mazano enyanzvi dzinorapa kufutisa idzo dzinorayira kuti vavhiyiwe nenzira dzakasiyana-siyana. Ndiani anogona kubatsirwa nokuvhiya uku? Vanyori vebhuku rinonzi Mayo Clinic on Healthy Weight vanotaura zvinotevera: “Chiremba wako angati uvhiyiwe kana body mass index yako iri pamusoro pe40, chiratidzo chokuti wakafutisa zvakanyanya.” (Ona chati iri papeji 5.) Mayo Clinic Health Letter inoti: “Vanhu vane makore ari pakati pe18 ne65 chete vane body mass index inodarika 40 avo vakafutisa zvokuisa utano hwavo pangozi, ndivo vanowanzokurudzirwa kuvhiyiwa.”—Tisu tatsveyamisa mabhii.

Dzimwe nzira idzi dzokuvhiya ndedzipi? Pane dzinoita kuti ura huve huduku uye kusunga chimwe chikamu chedumbu. Izvi zvinosanganisira kusunga dumbu nechokumusoro kwaro, pongosara kahomwe kaduku kanokwana zvokudya zvishomanana bedzi. Ura huduku hunozochekwa hwosungirirwa pakahomwe aka. Saka, zvokudya hazvizopindi muchikamu chikuru chedumbu uyewo muura hukuru.

Zvakadini nevanhu vakaderedza uremu husingadiwi? Zvavakaita zvakabatsira here?

[Mashoko Omuzasi]

[Chati iri papeji 15]

Zvokudya Zvinonzi Zvinovaka Muviri

Masiwiti Masiwiti ane shuga yakawanda kana kuti anotapirisa (adye apo neapo; idya ma“calorie” asingapfuuri 75 pazuva)

Mafuta Mafuta omuorivhi, nzungu, mafuta ecanola, makotapeya (idya katatu kusvika kukashanu pazuva; kudya kamwe chete kwakafanana nokudya tisipunu imwe chete yemafuta kana kuti matebhurusipunu maviri enzungu)

Mapuroteni uye Zvinhu Zvinogadzirwa Nomukaka Bhinzi, hove, nyama isina mafuta, mazai, zvokudya zvinogadzirwa nomukaka zvisina mafuta akawanda, chizi, (idya katatu kusvika kukanomwe pazuva; kudya kamwe chete kwakafanana nokudya magiramu 85 enyama yakabikwa kana hove)

Makabhohayidhiretsi Kunyanya zviyo—pasta, chingwa, mupunga, zvimwe zviyo (idya kana kusvika kukasere pazuva; kudya kamwe chete kwakangofanana nokudya chimedu chimwe chechingwa)

Michero uye Miriwo Yakasiyana-siyana (zvidye kazhinji zuva nezuva; paine mhando dzinenge nhatu kana kupfuura pakudya kwoga kwoga)

Mukai! haitsigiri nzira ipi neipi yokuderedza uremu uye yokurega zvimwe zvokudya. Inongoita kuti vaverengi vazive dzimwe nzira dziripo. Vanhu vanofanira kutaura navanachiremba vavo vasati vatanga kushandisa nzira dzipi nedzipi dzokurovedza muviri kana kuti dzokuderedza uremu.

[Kwazvakatorwa]

Zvakatorwa pamashoko eMayo Clinic

[Bhokisi/Chati iri papeji 16, 17]

Kuti vaderedze uremu, vamwe vakaedza zvinotevera:

1 Ziva macalorie ari mune zvauri kudya nezvauri kunwa. Ziva kuti: Zvinwiwa zvinogona kuva nemacalorie akawanda, kunyanya zvinwiwa zvinotapira. Zvinwiwa zvinodhaka zvinewo macalorie akawanda. Uye ngwarira zvinwiwa zviya zvinoshambadzwa zvikuru zvichinzi hazvidhaki. Tarisa papepa rokunze kuti zvine macalorie akawanda sei. Ungashamisika.

2 Usayedzwa. Kana machipisi, machokoreti, kana makokisi zvichiwanika mumba mako, chokwadi uchazvidya! Zvitsive nezvimwe zvinodyiwa zvine macalorie mashoma, zvakadai semaapuro, makarotsi, mabhisikiti akagadzirwa nezviyo.

3 Fanowana kamwe kanhu kaunodya kana kuti manyautsamukanwa usati wadya. Zvingaderedza havi yako yokudya uye zvingaita kuti udye zvishoma.

4 Usangodya zvose zvose. Sarudza. Ramba zvaunoziva kuti zvichaita kuti macalorie ako awandise.

5 Idya zvishoma nezvishoma. Unomhanyirei? Nakirwa nezvokudya zvako uchizvitarisa—mavara azvo, zvinenge zvakaringiswa, nezvimwewo zvokudya zvinenge zvasanganiswa. Teerera zviratidzo zvomuviri zvinoti, “Ndaguta. Handichadi zvimwe.”

6 Mira kudya pane kuti utange waguta.

7 Mune dzimwe nyika mamwe maresitorendi anozivikanwa zvikuru nokupa zvokudya zvakawandisa. Siya hafu yezvokudya zvaunenge wapiwa, kana kuti zvidye nomumwe munhu.

8 Hazvikoshi kuti udye zvokuseredzera. Zvirinani kupedzisa nomuchero kana nechimwewo chokudya chine macalorie mashoma.

9 Vanogadzira zvokudya vanoda kuti udye zvakawanda. Pfungwa dzavo ndedzokuita mari bedzi. Vachaedza kushandisa mavanoziva kuti wakaneta. Usanyengerwa nokushambadzira kwavo kwouchenjeri nemifananidzo yavo yakanaka. Unogona kuramba!

[Kwazvakatorwa]

Mashoko aya akabva mubhuku rinonzi Eat, Drink, and Be Healthy, naDr. Walter C. Willett

[Mifananidzo iri papeji 16, 17]

Rovedza Muviri!