Ukutyeba Ngokugqithiseleyo—Siyintoni Isicombululo?
UVUKANI! wadlan’ iindlebe noDiane oyingcali ngokuphathelele ukutya okunezondlo kunye noEllen ongumongikazi oyincutshe ekuncedeni abaguli abatyebileyo nabatyebe ngokugqithiseleyo. Bobabini bavumelana ukuba ezinye iindlela zokuhlisa umzimba njengokutya ukutya okungenazicarbohydrates uze utye kakhulu ukutya okuneprotini (inyama) zinokwenza ubani ehle emzimbeni. Noko ke, bathi ekuhambeni kwexesha kunokubakho neminye imiphumo eyingozi.a Isicangca sabezonyango esithi Ukugcina Umzimba Wakho Ukwimeko Efanelekileyo siyakungqina oku. Sithi: “Ukutya okungenazicarbohydrates zininzi ngokukodwa ukuba umntu uyazityela nje ngaphandle kolwalathiso lwabezonyango, kunokuba yingozi.” Sihlabela mgama sithi: “[Ukutya] ngolu hlobo kubangela ukuba umzimba uhle ngokukhawuleza ngenxa yokuba umzimba womntu uba neeketone bodies ezininzi (ezibangelwa yifat metabolism).” Ukuba ufuna ukutya ukutya okungenazicarbohydrates zininzi ngenjongo yokuhlisa umzimba, dibana nogqirha kuqala.
Ukuba ufuna ukuhla emzimbeni, ungalahl’ ithemba. UGqr. Walter C. Willett uthi: “Ukuhla emzimbeni asinto ingenakwenzeka, asikokuzibandeza yaye asinto ikruqulayo emele yenziwe ngokuphindaphindiweyo. Abantu abaninzi bayakwazi ukuhla emzimbeni baze bahlale ithuba elide benjalo ngokwenza umgudu nokusebenzisa amacebo athile, besitya ngendlela abayinandiphayo kodwa bangagqithisi, nangokulolonga umzimba phantse yonke imihla. Ngokuqinisekileyo, umntu unokwenza nawuphi na umgudu xa efuna ukuphila ixesha elide yaye esempilweni entle.”b—Akekeliswe sithi.
Kubaluleke Kangakanani Ukulolonga Umzimba?
UGqr. Willett uthi: “Ngaphandle kokungatshayi, ukulolonga umzimba yeyona nto inokukunceda ube sempilweni okanye uhlale usempilweni uze uphephe ukuba nezifo ezinganyangekiyo.” Umntu ufanele awulolonge izihlandlo ezingaphi umzimba? Ziziphi iingenelo zokwenza umgudu onjalo?
Ezinye iingcali zicebisa ukuba ukulolonga umzimba yonke imihla nokuba yimizuzu engama-30 kuphela kunokuba luncedo kakhulu. Kodwa kucetyiswa ukuba kwanokulolonga umzimba izihlandlo ezithathu ngeveki kunokumnceda umntu aphephe ukuba neengxaki ezinzulu zempilo kwixa elizayo. Ukulolonga umzimba kutshisa iicalories yaye umbuzo obalulekileyo kumntu ngamnye ozama ukuhlisa umzimba ngulo, Ngaba umzimba wam utshisa iicalories ezingaphezu kwezo ndizityayo suku ngalunye? Ukuba utya iicalories ezininzi kunezo zitshiswa ngumzimba ngokuqinisekileyo uza kutyeba. Ngoko kunokuba ukhwele kwinqwelo-mafutha kubhetele ukuba uhambe ngeenyawo okanye ngebhayisikile. Hamba ngezinyuko kunokuba uhambe nge-elevator. Lolonga umzimba! Tshisa iicalories!
UGqr. Willett uthi: “Kubantu abaninzi ukuhamba lolona hlobo lubalaseleyo lokulolonga umzimba ngenxa yokuba akusebenzisi sixhobo sithile sikhethekileyo xa uhamba, unokuhamba ngalo naliphi na ixesha nakuyiphi na indawo yaye kudla ngokungabi yongozi.” Kakade ke, uthetha ngokuhamba ngokukhawuleza akathethi ngokuhamba nje uthe chu. Uncomela ukuba umntu alolonge umzimba kangangemizuzu engama-30 yonke imihla ukuba kunokwenzeka.
Ngaba Ukwenza Utyando Sisicombululo?
Abanye abaguli abatyebe ngokugqithiseleyo baye basebenzisa amacebiso eengcali ezincomela ukuba benze utyando ukuze bahle emzimbeni yaye bangaphindi batyebe. Ngoobani abanokufanelekela ukwenza olu tyando? Ababhali bencwadi ethi Mayo Clinic on Healthy Weight bathi: “Ugqirha wakho unokucinga ngokwenza utyando ukuba ibody mass index yakho ingaphezu kwama-40, nto leyo ibonisa ukuba utyebe ngokugqithiseleyo.” (Bona isicangca esikwiphepha 5.) IMayo Clinic Health Letter ithi: “Utyando lwabantu abatyebe ngokugqithiseleyo ludla ngokucetyiswa kuphela kubantu abaphakathi kweminyaka eli-18 nengama-65 ubudala abanebody mass index engaphezu kwama-40 nabagula sisifo esithile ngenxa yokutyeba.”—Akekeliswe sithi.
Ziziphi ezinye iintlobo zolu tyando? Kukuncitshiswa kwamathumbu nokuncitshiswa kwesisu. Xa kuncitshiswa isisu kuthungwa amantla esisu kuze kusale intwana ekunokungena malunga nokutya okuziigram ezili-14. Emva koko kusikwa ithumbu lize lixokonyezelwe kule nxalenye incinane yesisu. Ngaloo ndlela, inxalenye enkulu yesisu nenxalenye yokuqala yamathumbu amancinane iyavalwa ukuze ukutya kungangeni.
Ngoko ke kuthekani ngabantu abaye bakwazi ukunciphisa umzimba? Ngaba abafananga bazikhanda ngenyhek’ etyeni?
[Imibhalo esemazantsi]
a Eminye yayo kukuba neiron eninzi egazini, iingxaki zezintso nokuqhinwa sisisu.
b AmaKristu azahluleleyo afuna ukusebenzisa ubomi bawo ngendlela eyamkelekileyo enkonzweni kaThixo anezizathu ezingakumbi zokufuna ukuhla emzimbeni nokuba sempilweni entle. Kunokuba afe ngaphambi kwexesha, anokuchitha iminyaka engakumbi ekhonza uThixo.—Roma 12:1.
[Ibhokisi/Imifanekiso ekwiphepha 15]
Amacebiso Okutya Ngendlela Esempilweni
Iilekese Izimuncumuncu ezenziwe ngeswekile
(zitye manqaphanqapha)
Amafutha Iolive oil, iinuts, icanola oil,
iiavocados (ka-3 naka-5 ngosuku;itispuni enye
yeoli sihlandlo ngasinye okanye amacephe amabini
ee“nuts” sihlandlo ngasinye)
IProtini nezinto ezenziwe ngoBisi Iimbotyi, intlanzi,
inyama engatyebanga, amaqanda, nezinto ezenziwe ngobisi
ezingenamafutha kakhulu, isonka samasi (ka-3 naka-7
ngosuku)
Ii“Carbohydrates” Ngokukodwa ukutya okuziinkozo—ipasta,
isonka, irayisi, iicereals (ka-4 naka-8 ngosuku; isilayi
esinye sesonka sihlandlo ngasinye)
Iziqhamo Nemifuno Yitya iintlobo ezahlukahlukeneyo zazo (ungazitya nakangakanani na; ubuncinane utye nganye yezi ka-3 suku ngalunye)
UVukani! akabalaselisi hlobo luthile lokutya nolokuhlisa umzimba. Wazisa nje abafundi beli phephancwadi ngezinye iindlela ezisetyenziswayo. Umntu ufanele adibane nogqirha ngaphambi kokuba enze naluphi na uhlobo lokulolonga okanye lokuhlisa umzimba.
[Inkcazelo]
Isekelwe kumacebiso eMayo Clinic
[Ibhokisi/Imifanekiso ekwiphepha 16, 17]
Ukuze banciphise umzimba, abanye baye bazama la macebiso:
1 Zilumkele iicalories ezisekutyeni okutyayo nasesiselweni osiselayo. Phawula: Iziselo zinokuba neecalories ezininzi ngokukodwa ezo zigalelwe iswekile. Iziselo ezinxilisayo nazo zineecalories ezininzi. Yaye zilumkele iziselo ekuthethwa ngazo kakhulu kwizibhengezo zentengiso. Jonga inani leecalories kwiphepha elingaphandle. Usenokothuka.
2 Musa ukuzifaka esilingweni. Xa kusoloko kukho iichips, iitshokolethi, okanye amaqebengwana endlwini, soze ungazityi ezi zinto! Endaweni yazo kufuneka ube nokutya okungenazicalories zininzi, njengeeapile, iminqatha nezonkana ezimcaba ezenziwe ngeenkozo.
3 Ngaphambi kokuba utye, makubekho into elula oyityayo. Loo nto iya kubangela ungabi namnqweno ungako wokutya yaye uya kutya kancinane.
4 Musa ukutya yonk’ into le ebekwa phambi kwakho. Zikhethe izinto ozityayo. Musa ukutya izinto ozaziyo ukuba zineecalories ezininzi.
5 Musa ukungxama xa usitya. Ungxamele phi? Kunandiphe ukutya, uyijonge kakuhle into oyityayo—umbala, izinongo nendlela ekuxubana ngayo ukutya. Wuphulaphule kakuhle umzimba wakho xa usithi “Ndihluthi. Ndanele.”
6 Yeka ukutya singekazali isisu.
7 Kwamanye amazwe, iivenkile ezithengisa ukutya zidume ngokuphaka ngendlela ebaxiweyo. Yitya nje inxalenye encinane yoko kutya ukuphakelweyo okanye ukutye nomnye umntu.
8 Akunyanzelekanga ukuba ulandelise ngezimuncumuncu xa ugqiba ukutya. Kubhetele ukuba ulandelise ngesiqhamo okanye ngenye into engenazicalories zininzi.
9 Iinkampani ezithengisa ukutya zifuna utye kakhulu. Eyona nto zinomdla kuyo yinzuzo. Xa ungakwazi ukuzeyisa ziya kudlala ngawe. Musa ukuthabatheka zizibhengezo zazo ezinemifanekiso emihle. Unako ukwala!
[Inkcazelo]
Olu luhlu luthatyathwe kwincwadi ethi Eat, Drink, and Be Healthy, kaGqr. Walter C. Willett.
[Imifanekiso ekwiphepha 16, 17]
Lolonga umzimba!