Zvokudya Zvinovaka Muviri Zvaunogona Kuwana
NOMUNYORI WEMUKAI! MUMEXICO
ANGÉLICA nemhuri yake yevanhu gumi vaigara mune kamwe kataundi kokumusha muruwa rweOaxaca, muMexico. Vakanga vari varombo, uye zvokudya zvavo zvaisanganisira chimupotohayi choupfu hwechibage, bhinzi, mhiripiri, mupunga une mvura, chingwa, uye tii. “Takanga tisingakuri,” anodaro Angélica. “Takanga tiine muviri muduku uye takaondoroka. Taiwanzorwara—nomudumbu, tichiita makonye, uye dzihwa.”
Angélica nemhuri yake vakafunga zvokuenda kuMexico City, vaine tariro yokuwana basa raizovagonesa kuvandudza upenyu hwavo. Iye zvino anofunga kuti zvokudya zvavo zviri nani zvikuru nokuti zvinosanganisira mukaka, mazai, nyama, ruomba, miriwo mishoma, uye zvimwe zvokudya zvakabikwa kare zvakasiyana-siyana. Asi zvokudya zvavo zvakava zvinovaka muviri chaizvoizvo here?
Kushaya Zvokudya Zvinovaka Muviri—Kwakapararira Sei?
Pasi pose, vanhu vanokwana mamiriyoni 800 vari mungozi yokufa nokushaya zvokudya zvinovaka muviri. Maererano neWorld Health Report yeWorld Health Organisation (WHO) ya1998, kufa kwose kwevana vanosvika 50 kubva muzana vari pasi pemakore mashanu kune chokuita nokushaya zvokudya zvinovaka muviri. Kunyange vaya vanokwanisa kurarama vanenge vaine utano husina kutsarukana.
Asi kune rimwewo divi, vamwe vanoti vanhu vakawanda kusvika mamiriyoni 800 vari mungozi yokufa nokuti vanodya zvakanyanyisa. Kudya zvokudya zvimwe chete kunogona kukonzera kurwara kusingaperi kwakadai sokufutisa, kuzara manda mutsinga, BP, chirwere cheshuga, kuomarara chiropa, uye kenza dzorudzi rwakasiyana-siyana. Ichigumisa nyaya yacho, WHO inoti: “Naizvozvo, kushaya zvokudya zvinovaka muviri kune chokuita nezvirwere zvakasiyana-siyana, kusanganisira kutadza kwomuviri kuwana zvaunoda muzvokudya, kushaya zvachose chimwe chezvinodiwa nomuviri muzvokudya, uye kutora kwomuviri zvokudya zvakawandisa pane zvinodiwa; uye kunouraya, kunoremadza, kunotadzisa kukura, kunoitisa mhetamakumbo, kunopofumadza, uye kunokanganisa kufambira mberi kwevanhu pamwero mukuru zvikuru pasi pose.”
Munyika imwe chete, panogona kuva nokushaya zvokudya zvinovaka muviri uye kufutisa. Mumusha mumwe chete, panogona kuva nokushaya zvokudya zvinovaka muviri zvevana vacheche pamwe chete nechinetso chinoramba chiripo chokufutisa kwevakuru. Pamwe pacho munhu mumwe chete akanga achishaya zvokudya zvinovaka muviri ari muduku anogona kufutisa akura. Izvozvo zvinogona kuitika kune vaya vanobva kumamisha vachienda kumaguta.
Vanhu vakawanda havanzwisisi ukama huri pakati poutano hwavo uye madyiro avanoita. Zvichida izvi zvinokonzerwa nokuti migumisiro yezvokudya zvisingavaki muviri pautano hwomunhu haikurumidzi kuoneka. Asi zvokudya zvinopa utano zvinogona kudzivisa zvirwere zvakawanda. Kutaura zvazviri, WHO inofungidzira kuti kurwara nekenza kunosvika 40 kubva muzana kunogona kudziviswa netsika dzokudya dzakanaka nokurovedza muviri. Asi ungavandudza sei zvokudya zvako?
Kuvandudza Kwaungaita Zvokudya Zvako
Vamwe vanoti zvokudya zviri mumipanda mikuru mitatu. Mupanda wokutanga unosanganisira zviyo zvakadai sechibage, gorosi, mupunga, bhari, mhunga, pamwe nezvinomera pasi zvinobumba, zvakadai sembatatisi, nemadhumbe. Mupanda uyu une kudya kunopa simba nokukurumidza. Mupanda wechipiri unosanganisira zvinoitira vana mumakoko, zvakadai sebhinzi, soyabhinzi, nyemba, pizi, uye zvimwe zvokudya zvinobva pamhuka, zvakadai senyama, hove, mazai, mukaka, nezvinogadzirwa nomukaka. Izvozvi zvinopa mapuroteni, iron, zinc, nemamwe mavhitaminzi akawanda-wanda. Mupanda wechitatu unosanganisira michero nemiriwo. Izvi zvinopa mavhitaminzi anokosha nomunyu. Zvinoitawo kuti mudumbu musaomarara uye zvinopa simba, uye ndizvo zvoga zvinopa vhitamini C yakasikwa yakadaro.
Maererano naDr. Héctor Bourges, mutevedzeri womutungamiriri wezvokudya zvinovaka muviri weSalvador Zubirán National Institute of Nutrition (INNSZ) yeMexico, kudya kune utano kunofanira kunge kuine zvose, kwakakwana, uye kusingashayi zvimwe zvinhu. Anokurudzira kuti “titore chokudya chimwe kubva mumupanda mumwe nomumwe uye kusiyanisa nepose pazvinobvira zvokudya zvinoshandiswa mumupanda mumwe nomumwe, kusanganisira nzira yazvinobikwa nayo.”
Funga nezvaMaría. Iye nemhuri yake vaigara muAtopixco, mumusha uri muruwa rweHidalgo, muMexico. Vakanga vari varombo zvikuru, uye zvokudya zvavo zvaisanganisira chimupotohayi, bhinzi, mupunga, nemhiripiri. Mukusiyana nemhuri yaAngélica, yadudzwa kwokutanga, kudya kwavo kwaisanganisirawo manhanga maduku, howa, uye zvimwe zvokubikisa zvakadai sepurslane nepigweed, zvakawanda zvacho zvinotorwa musango. Vaiedza kugara vachidya michero munguva yayaiwanika. Kuedza kwavaiita kudaro kwakaita kuti vave noutano huri nani.
Dr. Adolfo Chávez, mukuru weApplied Nutrition and Nutritional Education Department yeINNSZ, anokurudzira kushandisa nyama nomukaka kuwedzera pakudya, kwete sezvinhu zvinoramba zvichidyiwa. Somuenzaniso, unogona kugadzira zvokudya uchishandisa mazai mashoma akasangana nembatatisi, miriwo, kana bhinzi. “Izvi ndizvo zvinozivikanwa [mune zvokudya] ‘sokuwedzera,’” anodaro Dr. Chávez. Zvisinei, chinhu chokuchenjerera pano ndechokuti: Nyatsosuka michero nemiriwo nguva dzose, kunyanya iya ichadyiwa isina kubikwa.
Kudya kunofanirawo kunge kwakakodzera munhu woga woga, uye zvinhu zvakadai sezera, kuti munhui, uye mararamiro zvinofanira kufungwa nezvazvo. Kuvanhu vakuru, vamwe vanokurudzira kudya michero miviri uye/kana kuti miriwo pakudya kwoga kwoga uye kuwedzera kudyiwa kwomugayiwa uye nzungu nebhinzi. Vamwe vanokurudzira kuti nyama, mukaka nemazai zvidyiwe zviri zvishoma pakudya kwoga kwoga, kwava kunyanya kudya hove, nyama yehuku isina ganda, uye nyama isina mafuta akawanda. Zvinokurudzirwawo kuti kudyiwa kwemafuta neshuga zvideredzwe.
Kunyange vaya vanogara munyika dzichiri kubudirira uye vanorarama muurombo dzimwe nguva vanogona kuvandudza zvokudya zvavo. Sei? Nokusarudza zvokudya zvinovaka muviri uye nokuzvisiyanisa nokuzvisanganisa, zvakadai sokusanganisa mugayiwa nenzungu kana bhinzi. Nokushandisa nyama shoma kana mazai kuwedzera kuvaka muviri kwezvokudya. Nokushandisa mukana wokuwana zvinhu zvinomera maunogara uye michero munguva yayo.
Musiki wedu ‘anobudisa zvokudya pasi’ kuti vanhu vadye. (Pisarema 104:14) Pana Muparidzi 9:7, Bhaibheri rinoti: “Enda zvako, udye zvokudya zvako nomufaro.” Chokwadi, nokushandisa pfungwa uye kuita zvine mwero, tinogona kubatsirwa nezvokudya zvinonaka zvinopa utano zvakapiwa noMusiki.
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MUPANDA WOKUTANGA: zviyo uye zvinoitira vana pasi zvinobumba
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MUPANDA WECHIPIRI: zvinoitira vana mumakoko, nyama, hove, mazai, nomukaka nezvinogadzirwa nomukaka
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MUPANDA WECHITATU: michero nemiriwo