Unako Ukukufumana Ukutya Okunezondlo
NGUMBHALI KAVUKANI! EMEXICO
UANGÉLICA nentsapho yakowabo enamalungu alishumi babehlala kwidolophana yasemaphandleni ekwiphondo laseOaxaca, eMexico. Babehlwempuzekile, yaye phakathi kwezinto ababezitya kwakukho umbona, amaqebengwana enziwe ngombona, iimbotyi, ipepile, irayisi enamanzi amaninzi, isonka neti. UAngélica uthi: “Asizange sikhule kuyaphi. Sasiziingcathalalana. Sasisoloko sigula sikhathazwa zizisu, sineentshulube, nemikhuhlane.”
UAngélica nentsapho yakowabo bagqiba kwelokuba bafudukele kwisiXeko saseMexico, ngethemba lokufumana umsebenzi oza kuphucula imeko yabo yezoqoqosho. Ucinga ukuba indlela abatya ngayo noko ibhetele ngoku kuba batya ubisi, amaqanda, inyama, ikhrim, imifuno kunye neentlobo-ntlobo zokutya okunongiweyo. Kodwa ngaba ngokwenene ukutya abakutyayo kunezondlo ezingakumbi?
Ukungondleki—Kwande Kangakanani?
Ehlabathini lonke, abantu abamalunga nezigidi ezingama-800 basengozini yokubulawa kukungondleki. Ngokutsho kweWorld Health Report yowe-1998 yeWorld Health Organization (WHO), abantwana abangaphantsi kweminyaka emihlanu ubudala, abamalunga nama-50 ekhulwini abaye bafa bebenengxaki yokungondleki. Kwanabo basaphilayo banempilo enkenenkene.
Kwelinye icala, abanye bathi abantu abamalunga nezigidi ezingama-800 basengozini yokubulawa kukutya ngokugqith’ emgceni. Ukutya ngendlela engalungelelananga kunokuba ngunozala wezifo ezinganyangekiyo njengokutyeba ngokugqithiseleyo, ukuvaleka kwemithambo, ihypertension, isifo seswekile, ukuqina kwesibindi neentlobo-ntlobo zomhlaza. Ishwankathela lo mba, iWHO ithi: “Ngaloo ndlela, zininzi izifo ezibangelwa kukungondleki, njengokungcokocha, ukungafumani zondlo zaneleyo nokutyeba ngokugqithiseleyo; yaye ngenxa yako abantu bayafa, basale beyimilwelwe, baphazamiseke engqondweni babe ziimfama, yaye kudodobalisa inkqubela yabantu ehlabathini lonke.”
Kwilizwe elinye, kunokubakho abantu abangondlekanga nabantu abatyebe ngokugqithiseleyo. Kwikhaya elinye, unokufumana abantwana abangondlekanga nabantu abadala abaneengxaki ezibangelwa kukutyeba ngokugqithiseleyo. Kwezinye iimeko, umntu owayekhule engondlekanga unokutyeba ngokugqithiseleyo xa emdala. Loo nto inokwenzeka kubantu abafuduka emaphandleni baye ezixekweni.
Abantu abaninzi abaqondi ukuba indlela abatya ngayo iyayichaphazela impilo yabo. Mhlawumbi oku kubangelwa kukuba imiphumo yokutya ngendlela engalungelelananga ayikhawulezi ibonakale. Kodwa ukutya okusempilweni kunokuluthintela uninzi lwezifo. Eneneni, iWHO icinga ukuba abantu abanomhlaza abamalunga nama-40 ekhulwini bebenokuwuthintela ngokutya ngendlela elungeleleneyo nangokwenza umthambo. Kodwa ke, unokuyiphucula njani indlela otya ngayo?
Ukuphucula Indlela Otya Ngayo
Bambi bathi ukutya kwahlulahlulwe kwaba ziindidi ezintathu. Udidi lokuqala luquka ukutya okuziinkozo, njengombona, ingqolowa, irayisi, ihabile, irhasi namazimba, kwakunye nezinto ezifana neetapile nohlobo oluthile lwebhatata. Koku kutya kuneecarbohydrates unokufumana amandla. Udidi lwesibini luquka iimbotyi, iisoya, iintlumayo, nee-ertyisi nokunye ukutya okuyimveliso yezilwanyana, njengenyama, intlanzi, amaqanda, ubisi nezinye izinto ezenziwe ngalo. Kulapho sifumana khona iiprotini, i-iron, izinc neqela leevithamini. Udidi lwesithathu luquka iziqhamo nemifuno. Apho sifumana iivithamini neemineral. Sikwafumana intswane namandla yaye lolu didi kuphela olunovithamini C.
Ngokutsho kukaGqr. Héctor Bourges, ongumalathisi weSalvador Zubirán National Institute of Medical Sciences and Nutrition (INCMNSZ) yaseMexico, ukuze ukutya kube kokunempilo kumele kube nazo zonke ezi ndidi yaye kulungelelane. Uthi: “Ekutyeni esikutyayo kumele kubekho udidi ngalunye yaye sifake iintlobo ezahlukahlukeneyo zodidi ngalunye, kuze kwenziwe ngeendlela ezahlukahlukeneyo.”
Khawucinge ngoMaría. Wayehlala nentsapho yakowabo eAtopixco, iphandle laseHidalgo, eMexico. Babehlwempuzekile, yaye eyona nto babeyitya kakhulu ngamaqebengwana enziwe ngombona, iimbotyi, ipasta, irayisi nepepile. Ngokwahlukileyo kwintsapho yakuloAngélica, ekhankanywe ekuqaleni, bona babesitya oosenza, ichayotes, iinkowane, nemifino efumaneka emaphandleni. Ngamathub’ athile babesitya iziqhamo ezikhoyo ngelo xesha. Loo nto yayibagcina besempilweni.
UGqr. Adolfo Chávez, ongumalathisi weApplied Nutrition and Nutritional Education Department yeINCMNSZ, ucebisa ukuba ukutya okuyimveliso yezilwanyana kuthiwe chatha nje kwezinye izidlo, kungatyiwa kodwa. Ngokomzekelo, usenokwenza ukutya ngamaqanda ambalwa, iitapile, imifuno, okanye iimbotyi. UGqr. Chávez, uthi: “Yile nto [kudla ngokuthiwa] ‘kukunonga ukutya.’” Noko ke, nantsi into emasiyiphawule: Ngalo lonke ixesha zihlambisise iziqhamo nemifuno, ingakumbi ezo zityiwa zikrwada.
Kwakhona ukutya kumele kulungele umntu ngamnye, yaye kumele kuqwalaselwe nezinto ezifana nobudala, ubuni, nohlobo lokuphila. Bambi bacebisa ukuba abasele bekhulile batye iziqhamo ezibini okanye imifuno kwisidlo ngasinye baze batye kakhulu ukutya okuziinkozo neembotyi. Abanye bacebisa ukuba utye isixa esincinane sokutya okuyimveliso yezilwanyana kwisidlo ngasinye, kodwa kungabhetele ibe yintlanzi, inkuku esuswe ufele nenyama engatyebanga. Kwakhona kucetyiswa ukuba angatyiwa kakhulu amafutha neswekile.
Kwanabo bahlala kumazwe asakhasayo nabo bathwaxwa bubuhlwempu banokuyiphucula indlela abatya ngayo maxa wambi. Njani? Ngokukhetha ukutya okunezondlo, ngokutya nangokudibanisa iintlobo ezahlukeneyo zokutya, njengokudibanisa iinkozo neembotyi. Ngokufaka intwana yenyama okanye amaqanda ekutyeni kwakho ukuze ukwenze kube nesondlo. Ngokutya imifino ekhoyo kwindawo ohlala kuyo neziqhamo ezikhoyo ngelo xesha.
UMdali wethu wenza “ukuba kuphume ukutya emhlabeni” ukuze kunanditshwe luluntu. (INdumiso 104:14) KwiNtshumayeli 9:7 iBhayibhile ithi: “Yiya, utye ukutya kwakho unemihlali.” Ngokungathandabuzekiyo, xa sisitya ukutya okulungeleleneyo nokwaneleyo, siya kunandipha ukutya okunesondlo okulungiselelwe nguMdali wethu.
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UDIDI LOKUQALA: ukutya okuziinkozo neentlobo-ntlobo zeetapile
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UDIDI LWESIBINI: iimbotyi, inyama, intlanzi, amaqanda nobisi neemveliso zalo
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UDIDI LWESITHATHU: iziqhamo nemifuno