Abantu Abaselula Bayabuza . . .

Ndinokwenza Njani Ukuze Ndinciphe?

“UKUTYEBA kuphela kweyona nto imbi enokwenzeka kubomi benkwenkwe ekwishumi elivisayo.” Yenza eso simbonono inkwenkwe ekwishumi elivisayo egama linguJudd. Ukuba utyebe ngokugqithiseleyo, unokuyazi kakuhle indlela avakalelwa ngayo.

Noko ke, amanqatha omzimba agqithiseleyo anokubangela umonakalo ongakumbi kunokusuka nje akwenze ukhangeleke kakubi. Ukutyeba okugqithiseleyo kunokukuchanaba kwizifo ezininzi—iingxaki ezisekudibaneni kwamalungu omzimba, izifo zamalungu okuphefumla, kunye nesifo seswekile, kwanakubabulali abanjengesifo sentliziyo nesomhlaza wobholobholo ezinokukukhathaza ebudaleni.a

Kambe ke, ukuba ungumntu onomzimba omkhulu, oku akuthethi ukuba kufuneka unciphise umzimba wakho. Abathile kuthi bayizuz’ ilifa imizimba emikhulu; nakwimizimba yethu efanelekileyo sikhangeleka sityebe ngaphezulu kunomnqweno wethu.b Kodwa ukuba ugqirha wakho ufumanise ukuba unamanqatha amaninzi emzimbeni ngokungekho mpilweni, kusenokuba kukho abanye oothunywashe ababandakanyekileyo. Incwadi ethi The Healthy Adolescent ithi: “Ukungasebenzi kakuhle kwamadlala angaphakathi anjengedlala ekuthiwa yi-pancreas, elengqula, kunye nelezintso kuye . . . kwanxulunyaniswa nokutyeba okugqithiseleyo kubantu abathile.”

Ukuzingxala Ngokutya, Ukwenza Umthambo Ngokunganelanga

Kwiimeko ezininzi, ukutyeba kakhulu kungumphumo nje wemikhwa emibi yokutya nokungawenzi umthambo. UJudd oselula ukhumbula oku: “Ekubeni umama kwakufuneka aphangele ukuze asixhase, mna nomntakwethu . . . sasizityela. Sasisitya iipakethe zohlobo lweelekese ekuthiwa zii-candy bars, sithoba ngeelitha ezimbini zebhotile yesiselo [esihlwahlwazayo].” Ngaba oku kuvakala kuqhelekile?

Noko ke, olunye ulutsha, alutyi kuba lulambile, lufuna ukwanelisa imfuneko yokuzondla nokuba lonwabe. Ulutsha olunjalo lusenokuzingxala ngelinge lenkohliso lokudambisa uxinezeleko, olunjengoqhawulo-mtshato lwabazali, ukufa komntu olumthandayo okanye olunye uhlobo lokwenzakala ngokweemvakalelo.

Ingxaki yokuzingxala ngokutya iba mbi ngakumbi xa umthambo ungenziwa. Incwadi ethi A Parent’s Guide to Eating Disorders and Obesity ithi: “Umabonwakude akabangeli ubani ahlale aze athi vuxa nje kuphela, kodwa iinkqubo zakhe nezibhengezo zentengiso zikhuthaza ukuba utye . . . uphinde utye . . . uphinde utye kwakhona.”

Umgibe Wokunciphisa Ukutyeba Ngendlala

Bambi bathi ummi omnye waseMerika kwabane ukuhlobo oluthile lwephulo lokunciphisa ukutyeba. Sekunjalo, abantu abangaphezu kwama-90 ekhulwini abanciphisa umzimba ngokutya kancinane baphinda batyebe kwakhona. Konakala phi?

Umzimba wakho ufana neziko lomlilo; ingqondo yakho yithermostat (isisixhobo esilawula ubushushu) yalo. Xa usitya, inkqubo yokucola ukutya emzimbeni itshisa ukutya ukuze kukhuphe amandla. Xa kukhutshwe amandla angakumbi kunalawo afunwa ngumzimba, agcinwa njengamafutha. Ukuba uyazilambisa ukuze unciphise umzimba, uya kuncipha—ekuqaleni. Kodwa ngokukhawuleza umzimba wakho utshintshela ‘kwimeko yonxunguphalo,’ uze uthobe iqondo lethermostat yakho nto leyo ebangela ukuba inkqubo yokucola yomzimba wakho ingasebenzisi kutya kuninzi. Uqalisa ukutyeba kwakhona, naxa ukwiphulo lokutya kancinane gqitha, yaye ukutya okuninzi okutyayo kugcinwa njengamafutha. Uphinda utyebe ngendlela obuyiyo ngaphambili kwanangaphezulu. Udane unjalo, uqalisa olunye uhlobo lokunciphisa ukutyeba. Kodwa okukhona ungaphumeleli—kokukhona utyeba.

Ngoko unokusibona isizathu sokuba amacebo achuliweyo okunciphisa ukutyeba ngokucacileyo engasebenzi. Iipilisi zokunciphisa ukutyeba zisenokuwunciphisa umdla wakho wokutya okwethutyana, kodwa ngokukhawuleza umzimba uziqhelanisa nazo uze ubuyele kumdla wakho wokutya wesiqhelo. Kungenjalo inkqubo yakho yokucola ukutya ayisebenzisi kutya kuninzi uze utyebe sekunjalo. Singayikhankanyanga imiphumo emibi eyeminye bambi abaye banayo, enjengokuba nencilikithi, ukuxinezeleka kwegazi, ukuhlaselwa luvalo, nokuba likhoboka lazo. Kunokuthethwa okufanayo ngeepilisi eziphelisa amanzi okanye ezenza inkqubo yokucola ukutya isebenze ngamandla. UGqr. Lawrence Lamb ukubeka ngokuphandle ngolu hlobo oku: “Ayikho ipilisi ekhuselekileyo, nephumelelayo ekunciphiseni amanqatha omzimba.”

Njengomntu oselula, umzimba wakho ufuna iikilojoules ezininzi nokutya okuninzi okunesondlo mihla le. Ukunciphisa ukutyeba ngokutya kancinane gqitha eneneni kunokudodobalisa ukukhula kwakho. Kwakhona, cinga ngoko iBhayibhile ikuthethayo ngoKumkani uSawule kweyoku-1 kaSamuweli 28:20: “Akwabakho namandla kuye; ngokuba ebengadlanga kudla imini yonke nobusuku bonke.” Ngokufanayo, ngokutsho komnye ugqirha, ulutsha oluzama ukuzilambisa lunokuziva “ludinwa, . . . ludandathekile, lunengqele, lungaqhubi kakuhle esikolweni, luqhinile, lunxunguphele, lube ne-amenorrhea [ukungabi sexesheni ngendlela eqhelekileyo okanye kungaphumi nto xa lusexesheni], kunye nokuthabatha kade kwengqondo.”

Indlela Ekhuselekileyo Yokunciphisa Umzimba

Indlela ekhuselekileyo yokunciphisa umzimba iqalisa ngokuxilongwa okucokisekileyo ngugqirha wentsapho. Unokukhangela enoba akunazingxaki zempilo ezinokuba ngumqobo kwiphulo elilula lokunciphisa ukutyeba. Kwakhona unokukunceda ukuba uzibekele usukelo olusengqiqweni lokunciphisa umzimba nokuceba indlela yokufikelela olo sukelo ngexesha elisengqiqweni.

IBhayibhile ithi: “Akukho nto ilungileyo ebantwini kunokuba badle, basele, bawubonise umphefumlo wabo okulungileyo emigudwini yabo.” (INtshumayeli 2:24) Ngoko iphulo lokunciphisa ukutyeba elikuhlutha uvuyo lokutya ngokunokwenzeka linokungaphumeleli ekuhambeni kwexesha. Ngapha koko, kukuzingxala ngokutya okugwetywa yiBhayibhile. (IMizekeliso 23:20, 21) Ngoko, nanga amacebiso ambalwa okukunceda ukuba ‘ube ngcathu’ xa usitya.—1 Timoti 3:11.

Musa ukusiphosa isidlo sakusasa! IThe New Teenage Body Book ilumkisa isithi: “Ukulamba nemvakalelo yokuba ubandezwa okuthile iya kukongamela. Uya kutyekela ekubeni uzifikisele ngamandla ekutyeni—nakwiikalori [iikilojoule]—ekuhambeni kwemini.”

Sela iglasi enkulu yamanzi ngaphambi kwesidlo ngasinye. Oku kuya kusizalisa isisu sakho. Ukusela izixa ezaneleyo zamanzi nako kubonakala kunendima okunayo ekunciphiseni ukugcinwa kwamafutha omzimba. Ngoko ke oogqirha bancomela ukusela iiglasi zamanzi ezisibhozo ubuncinane ngemini.

Musa ukutya uze ubukele umabonwakude. UGqr. Seymour Isenberg uthi: “Ukuba ubukele umabonwakude . . . , u[noku]qalisa ukutya njengomatshini.”

Thandaza ngaphambi kokuba utye. Khumbula ukuba: ‘UThixo wadala [ukutya], ukuze kwamkelwe ngombulelo ngabo bakholwayo, bayaziyo inyaniso.’ (1 Timoti 4:3) Ngokusoloko ecinga ngolwalamano lwakhe olusondeleyo noMdali, oselula owoyika uThixo akasayi kufuna ukuzanelisa ngokuzingxala ngokutya ukusa kwinqanaba lokuba azenze adangale ekucingeni nasekwenzeni izinto. Umthandazo unokukomeleza ukuze uzimisele ngakumbi ukutya ngobungcathu.

Musa ukuphanga. Kuthabatha malunga nemizuzu engama-20 ngaphambi kokuba isisu sixelele ingqondo ukuba sizele. Ngaloo ndlela ukungaphangi kuya kukunceda ukuba ‘udle uhluthe,’ kodwa ungagqithisi!—Levitikus 25:19.

Tshintshela kwizinto ezisempilweni kunokuba utye—ingakumbi ukuba ubunomkhwa wokutya nanini na uziva ukruqukile, uxhalabile, ulilolo, okanye udandathekile. Thetha nothile omthembayo. Bethwa ngumoya, okanye wenze umthambo. Qalisa uhlobo oluthile lomsetyenzana wokuzonwabisa. Phulaphula umculo. Eyona nto ilunge ngakumbi, zama ukwanelisa ulangazelelo lwakho lokomoya. (1 Petros 2:2) Ngapha koko, ukutya akulwakhi ukholo. (Thelekisa amaHebhere 13:9.) Kodwa kukufunda iBhayibhile okwenjenjalo, yaye kunokukunceda ukuba ungasoloko ucinga ngokutya.

Ukutshintsha Uhlobo Lokutya Nobomi Bakho

Kusenokufuneka wenze utshintsho koko ubusoloko ukutya. UMthetho kaMoses wawukwalela ukutyiwa kwamanqatha. (Levitikus 3:16, 17) Nangona oku kwakungenxa yezizathu ezingokonqulo, ukuphepha ukutya okunamafutha amaninzi—okunjengeecheeseburger okanye izidlo eziqhotswe emafutheni—kukhokelela kwimpilo elungileyo. Iziselo ezihlwahlwazayo ezineswekile eninzi nokutya okwenziwe ngentlama ngokufanayo akunazondlo zininzi kwaye kuneekilojoule ezininzi. Yaye nangona ityuwa eninzi kwisihlunu senyama yenkomo engatyebanga inokumuncis’ iintupha, yenza umzimba wakho uwagcine amanzi.

Inkoliso yeengcali ngezidlo iyavuma ukuba ukunandipha intwana yokona kutya ukuthandayo ngamathub’ athile akuyi kukwenzakalisa. Kodwa ukuba ukufuna ngokwenene ukuncipha, kufuneka uziqhelanise nokutya okusempilweni okunjengeziqhamo, amandongomane, ukutya okuziinkozo, kunye nemifuno. Enye ingcali ngezidlo incomela oku: “Yitya iintlobo ezahlukahlukeneyo zokutya ukuze ungakruquki.” Ngaba asinguwe ophekayo kwintsapho yakowenu? Ngoko thetha nomama wakho uze ubuze enoba akanakukunceda kusini na. Ngokwenene, yonke intsapho iya kungenelwa ukuba kwenziwe iinguqulelo ezisempilweni kwizidlo zemihla ngemihla.

Nakuba ukutya ngokusempilweni kubalulekile, akusayi kuncipha ngaphandle kokuba unyuse i-“thermostat” yengqondo yakho. Njani? Ngokuqalisa ukwenza umthambo wokushukumisa umzimba ngendlela engaqobiyo kangangemizuzu engama-20 ubuncinane kathathu ngeveki. (1 Timoti 4:8) Ukwenza into elula njengokuhamba ngokukhawuleza okanye ukunyuka izinyuko kunokwanela. Ukwenza umthambo kukunceda ukhangeleke ubuncipha yaye ulungelelene kungakhathaliseki ukuba ubunzima bomzimba wakho bungakanani okanye umile njani. Njengoko unyusa iqondo lenkqubo yomzimba wakho yokutshisa ukutya, utshisa iikilojoule, yaye utshisa namafutha. Ngokwenza umthambo unokuyiguqula inkqubo yemichiza yomzimba wakho. Unokuzandisa izihlunu zomzimba wakho kwaye izihlunu ziyazitshisa iikilojoule kwanaxa ulele!

Ngokuzingisa nokuzimisela, unokuliphumelela idabi nxamnye nokutyeba okugqithiseleyo.c Kuyavunywa ukuba ukuncipha nje kancinane akuyi kuzicombulula zonke iingxaki zakho, kodwa unokukhangeleka kakuhle yaye uzive usempilweni ngakumbi. Kwakhona unokuqalisa ukuziva unokuzithemba okungakumbi.

[Imibhalo esemazantsi]

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Umthambo nokutya okunempilo, nokunezondlo kusisikhokelo ekunciphiseni umzimba ngendlela ekhuselekileyo