Kufutisa Kunokonzerwa Nei?

“Tiri pakati pedenda ringakanganisa zvikuru utano hwevana vedu. Kana vanhu vakasaita chimwe chinhu iye zvino kuti vazvidzivirire, kufutisa hakusi kuzopera.”—William J. Klish, purofesa wezvirwere zvevana.

VAMWE vanhu vasina chinetso chokufuta vanoona vanhu vakafuta nevakafutisa zvisizvo, uye vanovaona sevanhu vasina chido uye vasingadi kuchinja. Asi chinetso chacho chiri nyore zvakadaro here? Vanhu vakafutisa vanhu vane usimbe, vasingatombodi kurovedza muviri here? Kana kuti kakawanda kacho pane zvimwewo zvikonzero zvinonetsa kudzora here?

Zvinobva Kuvabereki Here? Mumararamiro Ako Here? Kana Kuti Zvose?

Bhuku rinonzi Food Fight rinoti: “Kubvira kare vanhu vave vachikakavadzana pamusoro pokuti kufutisa kunokonzerwa nokutodza vabereki here kana kuti nemararamiro.” Pano kutodza vabereki kuri kurevei? Vamwe vangaomerera kupfungwa yokuti muviri womunhu unowanzochengeta macalorie asingadiwi kuti uzoashandisa paanenge ava kudiwa. Bhuku racho rinoenderera mberi richiti: “Pfungwa yokuti kufutisa kunokonzerwa nokutodza vabereki yave ichiongororwa kwemakumi emakore. . . . Pari zvino kutsvakurudza kukuru kwakaitwa pamusoro pemasero okutodza uye kufutisa. Nzira dzakaoma kunzwisisa dziri kushandiswa kuongorora masero okutodza angangoita kuti vanhu vafute uye vave nezvirwere zvakadai seshuga. Maererano nevezvesayenzi, 25 kusvika ku40 muzana yokusiyana-siyana kwakaita uremu hwevanhu zvinonzi kunogona kukonzerwa nemasero okutodza.” Bhuku racho rinoenderera mberi richiti: “Tichifunga nezvokuti kufutisa kunowanzonzi kunokonzerwa nomunhu wacho pachake, nhamba idzi dzinosimbisa kukosha kwemasero omuviri, asi kunyange zvakadaro, zvinonzi 60 muzana kana kupfuura yokusiyana-siyana kwakaita uremu inokonzerwa nemararamiro.” Izvi zvinoreva kuti mararamiro omunhu wacho ndiwo anonyanya kukonzera kufutisa. Munhu wacho anodya zvokudya zvine macalorie akawanda kupfuura aanoshandisa here zuva roga roga? Anogara achidya mhando dzezvokudya zvisina kutsarukana here? Zuva roga roga anotsaura nguva yokurovedza muviri zvine mwero here?

Mayo Clinic inotsanangura nyore nyore chinokonzera kufutisa ichiti: “Kutodza vabereki kungakonzerawo kufuta kana kuti kufutisa, asi uremu hwomuviri wako hunonyanya kukonzerwa  nezvaunodya uye kushanda kwaunoita. Nokufamba kwenguva, kudya zvokudya zvine macalorie akawandisa, kurarama upenyu hwokuita basa wakagara kana kuti zvose zviri zviviri ndizvo zvinokonzera kufutisa.” (Tisu tatsveyamisa mabhii.) Kiriniki yacho inoenderera mberi ichiti: “Zvaunoberekwa unazvo handizvo zvinoita kuti ufute. . . . Pasinei nokutodza kwaunoita vabereki vako, uremu hwako hunonyanya kukonzerwa nezvaunodya uye kushanda kwaunoita.”

Mabhizimisi anobatsira kuti munhu asafuta anowana mabhiriyoni emadhora sezvo vanhu vanenge vapererwa vanotsvaka kuva nomuviri wavaichimbova nawo. Asi, nyanzvi dzinotii nezvezvirongwa izvi? “Zvakaoma chaizvo kurapa  kufutisa, uye vanhu vakawanda vanodzikira uremu havarambi vakadaro,” rinodaro bhuku rinonzi Food Fight. “Vanhu 25 muzana [munhu mumwe pavanhu vana], nhamba inofungidzirwa kuti ndiyo inotombova nani, ndivo vanodzikira uremu voramba vakadzikira, kazhinji kacho vachiedza nepavanogona napo kuramba vakadaro.”

Zvakaipira Kufutisa

Kufutisa kunogona kukonzera zvinetso zvoutano zvakakomba. Mumwe chiremba wetsinga anonzi Dr. Scott Loren-Selco ari paUniversity of Southern California Medical Center, anonyevera nezvezvakaipira chirwere cheshuga cheType 2 kunyange kuvanhu vaduku vakafutisa. (Ona Mukai! yaMay 8, 2003.) Anoti: “Tiri kugara tichizviona, uye chokwadi, zvinotyisa chaizvo. Ndiri kuudza [varwere vakafutisa] kuti ndinogona kuvaendesa muimba inochengeterwa vanorwara neshuga ndovaratidza zvingangoitika kwavari mune ramangwana ravo: kuva bofu, kudimburwa nhengo dzomuviri, nhamba huru yevanhu vanorwara zvikuru pamusana [pechirwere cheshuga] chinonzi type 2—uye vose vanenge vakafutisa.” Ndechipi chimwe chinhu chinokonzera izvi? “Vanokwanisa kutenga mabhanzi ane nyama pakati nemachipisi—saka zvinovakanganisa,” anodaro Loren-Selco. “Hapana anovaudza kuti zvakaipa—chokwadi havaudzwi kunyange nemakambani anotengesa zvokudya, uye kutaura zvazviri, havaudzwi navanachiremba, avo vanenge vasati varovedzwa unyanzvi hwezvokudya zvinovaka muviri.”

Mumwe munyori wezvokudya zvinovaka muviri anozivikanwa zvikuru anonzi Dr. Edward Taub, anoti: “Kubvira munguva ichangopfuura iyi zvave zviri mufashoni, uye zvava kuratidzika sezvakanaka mune zvematongerwe enyika, kuona kufuta sechinhu chakanaka uye sokunogamuchirwa muupenyu hwemazuva ano. Chokwadi ikoku kugona kunyengetedza vanhu kunoshamisa kunoitwa nevezvemabhizimisi avo vanobudirira nokutifutisa.”

Nyanzvi dzinotaura kuti vaya “vakafutira muhudyu,” vane mafuta akawandisa muhudyu, vangave vaine utano hwakanaka kudarika vaya “vakafuta muviri wose,” avo vane mafuta akawanda munhengo dziri nechomudumbu (kunyanya kana chiuno chavo chichidarika masendimita 89 kusvika ku101). Nei? Nokuti “mafuta ari mudumbu anowedzera ngozi yokuva neBP yakakwirira, chirwere chomwoyo, cheshuga, sitiroko nezvimwewo zvirwere zvekenza,” rinodaro bhuku rinonzi Mayo Clinic on Healthy Weight. “Kana wakafutira muhudyu, muzvidya nemagaro—utano hwako hunenge husiri mungozi zvakanyanya.”

Saka mamiriyoni evanhu vakuru nevana vari munyika yose vakafuta uye vari pangozi yakakomba mune zvoutano vangabatsirwa sei? Pane mushonga unobatsira here?

[Bhokisi/Chati iri papeji 13]

Chii Chinonzi BMI? Inokuudzei?

BMI (body mass index) ireshiyo yokuyera uremu zvichienderana nokureba inobatsira kuona kana munhu akafuta kana kuti akafutisa. Maererano neMayo Clinic, kuyera kweBMI kwe18,5 kusvika ku24,9 zvinonzi kunoratidza utano hwakanakisisa. Kana BMI yako iri pakati pe25 ne29,9, zvinoreva kuti wakafuta. Nhamba yeBMI inodarika 30 inoonekwa sokufutisa. Unotarisa sei izvi pachati? Ungada here kuona chiremba wako kuti akupe mamwe mazano kana kukuudza zvauri?

Kuti uzive BMI yako uchishandisa masvomhu, dhivhaidha makirogiramu ouremu hwako nemamita okureba kwako, wozodzokororazve kudhivhaidha nhamba yaunenge wawana neyourefu hwako. Somuenzaniso, kana uchirema makirogiramu 90 uye wakareba mamita 1,8, BMI yako i28 (90÷1,8÷1,8=28).

[Chati]

Utano Kufuta Kufutisa

BMI 18,5-24,9 25-29,9 30 kana kupfuura

Urefu Uremu

mumakirogiramu

1,47m 53 kana pasi 54-64 65 kana kupfuura

1,50m 56 kana pasi 57-67 68 kana kupfuura

1,52m 57 kana pasi 58-69 70 kana kupfuura

1,55m 59 kana pasi 60-71 72 kana kupfuura

1,57m 61 kana pasi 62-73 74 kana kupfuura

1,60m 63 kana pasi 64-76 77 kana kupfuura

1,63m 66 kana pasi 67-79 80 kana kupfuura

1,65m 67 kana pasi 68-81 82 kana kupfuura

1,68m 70 kana pasi 71-84 85 kana kupfuura

1,70m 72 kana pasi 73-86 87 kana kupfuura

1,73m 74 kana pasi 75-89 90 kana kupfuura

1,75m 76 kana pasi 77-91 92 kana kupfuura

1,78m 79 kana pasi 80-94 95 kana kupfuura

1,80m 80 kana pasi 81-97 98 kana kupfuura

1,83m 83 kana pasi 84-100 101 kana kupfuura

1,85m 85 kana pasi 86-102 103 kana kupfura

1,88m 89 kana pasi 90-106 107 kana kupfuura

1,90m 90 kana pasi 91-108 109 kana kupfuura

[Kwazvakatorwa]

Zvakatorwa muMayo Clinic on Healthy Weight

[Bhokisi/Mufananidzo uri papeji 13]

Chii chinonzi “calorie?”

Calorie yomunhu ari kudya zvokuti asafutisa inorondedzerwa sei? Kuyerwa kwesimba rokupisa. Saka paunodikitira, unoshandisa macalorie, kana kuti simba rokupisa. “Calorie uwandu hwokupisa hunodiwa kuti tembiricha yekirogiramu yemvura ikwire nedhigirii rimwe chete bedzi remacelsius.” (Balance Your Body, Balance Your Life) Munhu mumwe nomumwe anoda macalorie kana kuti simba zvakasiyana-siyana, zvichienderana nourefu hwake, uremu, zera, uye kushanda kwaanoita.

[Bhokisi/Mufananidzo uri papeji 14]

Upenyu hwako ndehwokuita basa wakagara kana

▪ Uchipedza nguva zhinji yezuva rako wakagara—padhesiki kana kuti uchiona TV kana kuti uri mumotokari—nemamwe mashoko, usingafambi-fambi

▪ Usingawanzofambi mamita anopfuura 90

▪ Uchiita basa raunenge usingashandisi simba rakawanda

▪ Usingambowani maminitsi 20 kana kuti 30 okurovedza muviri kanenge kamwe chete pavhiki

[Kwazvakatorwa]

Zvakabva mubhuku rinonzi Mayo Clinic on Healthy Weight