Ukutyeba Ngokugqithiseleyo—Kubangelwa Yintoni?

“Sijongene nengxaki kabhubhani onokuyichaphazela ngokunzulu impilo yabantwana bethu. Ukuba uluntu aluthabathi manyathelo okuyithintela ngoku le ngxaki yokwanda kwabantu abatyebe ngokugqithiseleyo ayiyi kuphela.”—UWilliam J. Klish, ingcali ngezigulo zabantwana.

UTYEKELO abanalo abanye abantu abangenangxaki yomzimba omkhulu kukujonga abantu abatyebe ngokugqithiseleyo njengabantu abangazimiselanga nabangoongantweni. Kodwa ngaba le ngxaki ilula ngolo hlobo? Ngaba abantu abatyebe ngokugqithiseleyo ngamanqenerha angafuniyo ukwenza naluphi na uhlobo lomthambo? Okanye kwiimeko ezininzi ngaba kukho nabanye oonobangela abangakumbi ekunzima ukubalawula?

Ngaba Lufuzo? Yindlela Yokuphila? Okanye Zizo Zombini?

Incwadi ethi Food Fight ithi: “Bekusoloko kukho impikiswano enoba ukutyeba ngokugqithiseleyo kubangelwa lufuzo okanye yindlela umntu aphila ngayo kusini na.” Ufuzo ekuthethwa ngalo kulo mongo lubhekisela entwenini? Abanye bakholelwa kwingcamango yokuba umzimba womntu uyakwazi ukugcina ii-calories ezingakumbi ukuze zisetyenziswe kwixa elizayo. Le ncwadi inye ihlabela mgama yenjenje: “Imizila yemfuza yabantu abatyebe ngokugqithiseleyo iye yahlolisiswa kangangamashumi eminyaka. . . . Ngoku sele kuphandwe kakhulu ngemizila yemfuza yabantu abatyebe ngokugqithiseleyo. Kusetyenziswa ubugcisa obuntsonkothileyo ukuze kubonwe imizila yemfuza enokwenza umntu atyebe yaye achanabeke kwizifo ezifana nesifo seswekile. Ngokolwimi oluqhelekileyo kwezenzululwazi, abantu abatyebe ngokugqithiseleyo abangama-25 ukusa kuma-40 ekhulwini, batyebe ngenxa yofuzo.” Le ncwadi ityatyadula yenjenje: “Ekubeni ukutyeba ngokugqithiseleyo kudla ngokuthiwa kubangelwa kukuziyekelela komntu, la manani abethelela indima yofuzo kodwa sekunjalo ama-60 ekhulwini okanye ngaphezulu ale ngxaki anokuthanani nendlela umntu aphila ngayo.” Oku kuthetha ukuba into enegalelo kakhulu ekutyebeni ngokugqithiseleyo yindlela umntu aphila ngayo. Ngaba umntu utya ii-calories ezingakumbi kunezo zifunwa ngumzimba wakhe suku ngalunye? Ngaba utya rhoqo iintlobo zokutya okungafanelekanga? Ngaba suku ngalunye ubekela bucala ixesha lokwenza umthambo nje olula?

IMayo Clinic ichaza isizathu sokutyeba ngokugqithiseleyo ngendlela nje elula, ithi: “Imfuza inokukhokelela ekutyebeni ngokugqithiseleyo, kodwa into enegalelo kakhulu ekutyebeni kwakho kukutya okutyayo nezinto ozenzayo. Ekuhambeni kwexesha, ukutya ii-calories ezininzi, ukusoloko uhleli okanye ukwenza zombini ezi zinto kukhokelela ekutyebeni ngokugqithiseleyo.” (Akekeliswe sithi.) Kwalo mthombo mnye uhlabela mgama wenjenje: “Ufuzo alusosiqinisekiso sokuba umele utyebe. . . . Enoba injani na imizila yakho yemfuza, into eya kugqiba ngobungakanani bomzimba wakho kukutya okutyayo nezinto ozenzayo.”

Iinkampani ezinceda abantu bahlise umzimba zingenisa izigidi zeerandi ngenxa yabantu abafuna ngamandla ukubuyela kwimizimba yabo. Ukanti, zithini iingcaphephe ngezi nkqubo zokuhlisa umzimba? Incwadi ethi Food Fight ithi: “Kunzima ukulwisana nokutyeba ngokugqithiseleyo yaye abantu abaninzi abehlayo emzimbeni baphinda batyebe. Into ekhuthazayo kukuba abantu abathelekelelwa kuma-25 ekhulwini [umntu omnye kwabane] abehlayo emzimbeni bayakwazi ukugcina imizimba yabo bangaphinde batyebe kodwa oku kudla ngokwenzeka emva kokuzama izihlandlo eziliqela.”

Iingozi Zokutyeba Ngokugqithiseleyo

Ukutyeba ngokugqithiseleyo kunokubangela iingxaki ezinzulu zempilo. UGqr. Scott Loren-Selco, osisazi ngemithambo-luvo kwi-University of Southern California Medical Center, ulumkisa ngobungozi besifo seswekile esibizwa ngokuba yi-Type 2 diabetes kwanakubantu abaselula abatyebe ngokugqithiseleyo. (Bona uVukani! kaMeyi 8, 2003.) Uthi: “Sixhaphake ngeyona ndlela ngoku yaye soyikisa ngokwenene. Ndiyabaxelela [abaguli abatyebe ngokugqithiseleyo] ukuba ndinokubathabatha ndibase kwigumbi lasesibhedlele labantu abanesifo seswekile ndize ndibabonise oko kunokwenzeka kubo kwixa elizayo: abantu abaziimfama, abanqunyulwe ilungu elithile lomzimba nabaninzi abayimilwelwe engenakuzenzela nto ngenxa ye-type 2 [diabetes]—yaye bonke batyebe ngokugqithiseleyo.” Yiyiphi enye into enegalelo koku? Lo kaLoren-Selco uthi: “Banemali yokuthenga ii-burgers ezinkulu neechips—yaye bayazithenga. Akukho mntu ubaxelelayo ukuba kuphosakele ukutya ngolo hlobo—ngokuqinisekileyo iinkampani ezithengisa ukutya okusele kuphekiwe azibaxeleli yaye ngokuqinisekileyo noogqirha abaninzi abangekaqeqeshwa ngokuphathelele ukutya okunezondlo ababaxeleli.”

UGqr. Edward Taub, umbhali owaziwayo ngokuphathelele ukutya okunezondlo, uthi: “Mvanje isuke yaqheleka yaye yamkeleka into yokuba ukutyeba yinto efanelekileyo nelungileyo. Kumangalisa ngokwenene oko kuye kwaphunyezwa ngabezoshishino abafumana eninzi yona ingeniso ngokusithengisela ukutya okusenza sityebe.”

Iingcali zithi abo “bamile okwepere,” abanamanqatha emahlezeni, banokuba sempilweni kunabo “bamile okweapile,” abazele ngamanqatha esiswini (ngokukodwa ukuba isinqe singaphezu kweesentimitha ezingama-90 ukusa kwezili-100). Ngoba? Ngenxa yokuba “amanqatha asesiswini akwenza ube sesichengeni sokuphathwa yihigh blood pressure, sokuvaleka kwemithambo esa igazi entliziyweni, sokuba nesifo seswekile, istroke nezinye iintlobo zomhlaza,” itsho njalo incwadi ethi Mayo Clinic on Healthy Weight. “Ukuba umile okwepere—unamahleza, amathanga neempundu ezinkulu—akukho sichengeni kangako ngokwempilo.”

Ngoko, siyintoni isicombululo kwizigidi zabantu abadala nabantwana abasehlabathini lonke abatyebileyo nabasesichengeni sezigulo eziyingozi? Ngaba likho iyeza elinokunyanga oku?

[Ibhokisi/Isicangca esikwiphepha 13]

Yintoni I-BMI? Ikuxelela Ntoni?

I-BMI (ibody mass index) ngumlinganiselo wobude bomntu nobunzima bomzimba wakhe onokunceda ukuze kubonwe enoba umntu utyebe nje okanye utyebe ngokugqithiseleyo kusini na. Ngokutsho kweMayo Clinic, umntu one-BMI eli-18.5 ukusa kuma-24.9 ugqalwa njengoyena mntu usempilweni. Ukuba i-BMI yakho iphakathi kwama-25 nama-29.9, utyebile. Umntu one-BMI engaphezu kwama-30 ugqalwa njengotyebe ngokugqithiseleyo. Uzihlola njani kwesi sicangca? Ngaba mhlawumbi kufuneka uye kugqirha ukuze ufumane amacebiso okanye uqinisekise ngobume bomzimba wakho?

Ukuze ukwazi ukubala i-BMI yakho, hlola ubunzima bomzimba wakho ngeekhilogram ubahlula-hlule ngobude bakho obuziimitha, inani olifumeneyo ulahlula-hlule ngobude bakho obuziimitha. Ngokomzekelo, ukuba ubunzima bakho ngama-90 eekhilogram yaye ubude bakho yimitha e-1.8, i-BMI yakho ngama-28 (90 ÷ 1.8 ÷ 1.8 = 28).

[Isicangca]

I-BMI 18.5-24.9 25-29.9 30 okanye ngaphezulu

Ubude Ubunzima obuziikhilogram

1.47 m 53 okanye ngaphantsi 54-64 65 okanye ngaphezulu

1.50 56 okanye ngaphantsi 57-67 68 okanye ngaphezulu

1.52 57 okanye ngaphantsi 58-69 70 okanye ngaphezulu

1.55 59 okanye ngaphantsi 60-71 72 okanye ngaphezulu

1.57 61 okanye ngaphantsi 62-73 74 okanye ngaphezulu

1.60 63 okanye ngaphantsi 64-76 77 okanye ngaphezulu

1.63 66 okanye ngaphantsi 67-79 80 okanye ngaphezulu

1.65 67 okanye ngaphantsi 68-81 82 okanye ngaphezulu

1.68 70 okanye ngaphantsi 71-84 85 okanye ngaphezulu

1.70 72 okanye ngaphantsi 73-86 87 okanye ngaphezulu

1.73 74 okanye ngaphantsi 75-89 90 okanye ngaphezulu

1.75 76 okanye ngaphantsi 77-91 92 okanye ngaphezulu

1.78 79 okanye ngaphantsi 80-94 95 okanye ngaphezulu

1.80 80 okanye ngaphantsi 81-97 98 okanye ngaphezulu

1.83 83 okanye ngaphantsi 84-100 101 okanye ngaphezulu

1.85 85 okanye ngaphantsi 86-102 103 okanye ngaphezulu

1.88 89 okanye ngaphantsi 90-106 107 okanye ngaphezulu

1.90 90 okanye ngaphantsi 91-108 109 okanye ngaphezulu

[Inkcazelo]

Ithatyathwe kwiMayo Clinic on Healthy Weight

[Ibhokisi ekwiphepha 13]

Yintoni ICalorie?

Ichazwa njani icalorie? Ngumlinganiselo wamandla obushushu. Ngaloo ndlela, xa umzimba wakho ukhupha umbilo usebenzisa iicalories okanye amandla obushushu. “Icalorie bubushushu obufunekayo ukuze iqondo lobushushu lekhilogram enye yamanzi linyuke ngecentigrade enye qwaba.” (Balance Your Body, Balance Your Life) Iicalories okanye amandla afunekayo mntwini ngamnye ngosuku azilingani, kuxhomekeka kwizinto ezifana nobude, ubungakanani bomzimba, iminyaka nohlobo lomsebenzi awenzayo umntu.

[Ibhokisi/Umfanekiso okwiphepha 14]

Umzimba wakho awufumani ntshukumo yaneleyo ukuba

◼ Uchitha ixesha elininzi emini uhleli—ubukele umabonwakude okanye uhleli phambi kwedesika okanye kwinqwelo-mafutha—ngamanye amazwi ungashukumi

◼ Akufane uhambe umgama ongaphezu kweemitha ezili-100

◼ Umsebenzi owenzayo awukuvumeli ukuba uhambahambe

◼ Akuchithi malunga nemizuzu engama-20 ukusa kwengama-30 ekulolongeni umzimba ubuncinane kanye ngeveki

[Inkcazelo]

Ithatyathwe kwiMayo Clinic on Healthy Weight.