Ngaba Kuyimfuneko Ngokwenene Ukwenza Umthambo?

“Yenza umthambo kabini ngeveki ukuze ube nomzimba omhle. Yenza umthambo kangangemizuzu engama-30 ngemini. Ukuze uphephe ukuba nomhlaza, musa ukusela utywala. Sela utywala ukuze unciphise amathuba okuba nesifo sentliziyo. Ngaba uziva udiniwe ngamacebiso amaninzi? Namhlanje elinye iphephandaba lithetha le, kwiveki ezayo elinye lithetha into eyahluke kwaphela. . . . Kutheni izazinzulu zingakhe zivumelane? Kutheni ikofu iyingozi kweny’ iveki, kwelandelayo uve kusithiwa ilungile?”—UBarbara A. Brehm, Ed.D., unjingalwazi wezomthambo nezifundo zemidlalo.

IINGCALI zempilo zidla ngokungavumelani kwimiba ephathelele izondlo nendlela yokuhlala usempilweni. Abantu abaninzi bayabhidwa yinkcazelo eninzi ephathelele izinto amabazenze namabangazenzi ukuze bahlale besempilweni. Kodwa ke, xa kufikelelwa kwimfuneko yokwenza umthambo, kubonakala ngathi iingcali zivumelana zonke—ukuba ufuna ukuhlala usempilweni, umele wenze umthambo rhoqo!

Ukungenziwa komthambo owaneleyo kuye kwayingxaki gqitha namhlanje, ingakumbi kumazwe ahambele phambili kwezorhwebo. Phambili phayaa abantu abaninzi, kuloo mazwe babesebenza nzima, abanye bengabalimi, abazingeli, okanye bengabakhi. Kuyavunywa ukuba, ukusebenza nzima gqitha ukuze baphile kwabaqoba gqitha ookhokho bethu, kwada kwayifutshanisa neminyaka abayiphilayo. Ngokutsho kwe-Encyclopædia Britannica, “kwiGrisi neRoma yamandulo umntu oqhelekileyo wayephila malunga neminyaka engama-28 ubudala.” Ngokwahlukileyo, ngasekupheleni kwenkulungwane yama-20, ngokomlinganiselo kumazwe ahambele phambili umntu unokuphila de abe neminyaka engama-74 ubudala. Yintoni etshintshe izinto?

Izinto Eziveliswa Bubugcisa—Ngaba Ziyingenelo Okanye Ziyingozi?

Abantu banamhlanje basempilweni yaye baphila ixesha elide, kunabo babephila kwiinkulungwane ezadlulayo. Ngokuyinxenye oku kubangelwa kukutshintsha kwezinto kwezobugcisa. Izinto eziveliswe kutshanje ziye zayitshintsha indlela esenza ngayo izinto, yaye ziyenza lula imisebenzi emininzi enzima. Amaziko onyango aye awuphucula gqitha umlo nxamnye nezifo, nto leyo eye yanegalelo elikhulu kwimpilo yabantu abaninzi. Kodwa ke, oku kuvelise enye ingxaki.

Nakuba ubugcisa bale mihla buye banegalelo kwimpilo esemgangathweni, ngokuhamba kwexesha oku kuye kwabangela ukuba abantu abaninzi abaziduba ngokwenza umthambo. Kwingxelo yayo ebisandul’ ukuyipapasha nenomxholo othi International Cardiovascular Disease Statistics, iAmerican Heart Association ithi “utshintsho olwenzeka kwezoqoqosho, ukuya kuhlala kwabantu ezidolophini, imizi-mveliso, nokurhwebelana kwamazwe omhlaba kuye kwabangela abantu ukuba baphile ngendlela ebabeka emngciphekweni wesifo sentliziyo.” Le ngxelo iyayitsho nento yokuba “ukuhlala nje ungenzi nto nokutya ukutya okungekho mpilweni” kuphakathi kwezona ngozi ziphambili.

Kumazwe amaninzi kwiminyaka nje engama-50 eyadlulayo, indoda yayisebenza nzima ngehashe nekhuba, inyove ibhayisikile xa isiya ebhankini, kanti ngokuhlwa iza kulungisa izinto ezonakeleyo emzini wayo. Noko ke, indlela abaphila ngayo abazukulwana bayo ngoku yahlukile. Umsebenzi wale mihla uhlala phambi kwekhompyutha imini yonke, akhwele imoto enoba uyaphi na aze achithe ingokuhlwa phambi komabonwakude.

Ngokutsho kolunye uhlolisiso, abagawuli bemithi baseSweden, ababedla ngokutshisa iikilojoules ezingama-29 000 ngemini begawula imithi beqengqa nezigodo, ngoku sele bewenzelwa ngoomatshini abakumgangatho ophezulu wonke loo msebenzi unzima. Iindlela ezininzi zehlabathi zazidla ngokwenziwa zize zilungiswe ngamadoda aphethe iipeki nemihlakulo. Kodwa ngoku, nakumazwe asakhasayo sele kusimba oogandaganda nabanye oomatshini abakhulu.

Kwezinye iindawo zaseTshayina, izithuthuthu zingena endaweni yeebhayisikile ngokuthe ngcembe njengesinye sezithuthi ezithandwayo. EUnited States, apho ama-25 ekhulwini ayo yonke imigama ehanjwayo ingaphantsi kwekhilomitha enesiqingatha, ama-75 ekhulwini ayo yonke loo migama mifutshane ahanjwa ngeenqwelo-mafutha.

Kanti ubugcisa bezi mini buye bavelisa isizukulwana sabantwana abangafuni kwenza nto. Olunye uhlolisiso lwabonisa ukuba, njengoko imidlalo yevidiyo isiya “ibangela umdla yaye ibonisa izinto zokoqobo, abantwana . . . bachitha ixesha elininzi gqitha bedlala le midlalo.” Kuye kwafunyaniswa okufanayo ngokuphathelele ukubukela umabonwakude nezinye iindlela abantwana abazonwabisa ngazo nezikhuthaza ukuhlala ungenzi nto.

Iingozi Zokungenzi Mthambo

Ukuhla ngokukhawuleza komlinganiselo abantu abenza ngawo umthambo kuye kwabangela ukungaphili kakuhle emzimbeni, engqondweni nangokweemvakalelo. Ngokomzekelo, elinye iziko lezempilo eBritani likhe lathi: “Abantwana abangenzi mthambo basengozini yokungazithembi, ukuba nexhala nokuxinezeleka gqitha. Kusenokwenzeka ukuba aba bantwana batshaye okanye basebenzise iziyobisi kunabantwana abenza umthambo. Abaqeshwa abangenzi mthambo basoloko bengekho emsebenzini kunabaqeshwa abawenzayo. Xa sele bebadala, abantu abangenzi mthambo, baphelelwa nangamandla okwenza imisebenzi yamihla le. Ngenxa yoko, abaninzi ababi sakwazi kuzenzela nto baze baphazamiseke engqondweni.”

UCora Craig, umongameli weCanadian Fitness and Lifestyle Research Institute, uthi “abantu baseKhanada abasasebenzi ngamandla ngendlela ababeqhele ukwenza ngayo . . . Bethe amandla gqitha.” Iphephandaba iGlobe and Mail laseKhanada linikela le ngxelo: “Malunga nama-48 ekhulwini abantu baseKhanada batyebile, kuquka abo bali-15 ekhulwini batyebe ngokugqithiseleyo.” Eli phephandaba longezelela ngelithi eKhanada, abantu abakhulileyo abangama-59 ekhulwini abenzi mthambo. UGqr. Matti Uusitupa, weYunivesithi yaseKuopio, eFinland, ulumkisa ngelithi “isifo seswekile esihlasela abantu abakhulileyo sifun’ ukugqugqisa ehlabathini ngenxa yokwanda kwenani labantu abatyebe gqitha nabangenzi mthambo.”

EHong Kong uhlolisiso obelusandul’ ukwenziwa lubonise ukuba kubantu abaneminyaka engama-35 ubudala nangaphezulu, abamalunga nama-20 ekhulwini kubo basenokufa ngenxa yokungenzi mthambo. Uhlolisiso olwalusenziwa nguNjingalwazi Tai-Hing Lam weYunivesithi yaseHong Kong lwaza lwapapashwa ngowama-2004 yiAnnals of Epidemiology, lwafikelela kwisigqibo sokuba “iingozi zokungenzi mthambo zingaphezu kwezo zibangelwa kukutshaya” kumaTshayina aseHong Kong. Abaphengululi baqikelela ukuba lonke elaseTshayina “liya kujamelana nonobangela okwafanayo wokufa kwabantu.”

Ngaba abantu bafanele ukuxhalaba ngolu hlobo? Ngaba ukungenzi mthambo kunokuba yingozi empilweni yethu, kwanangaphezu kokutshaya? Sele isaziwa jikelele into yokuba ngokungafaniyo nabantu abawenzayo umthambo, abantu abangawenziyo badla ngokuba nehigh blood pressure, baba sengozini yokuhlaselwa sistroke nesifo sentliziyo, basengozini yokuhlaselwa ngumhlaza, isifo samathambo baze batyebe ngokugqithiseleyo.a

IThe Wall Street Journal inikela le ngxelo: “Kwilizwekazi ngalinye elisemhlabeni, kuquka imimandla ebhuqwa yindlala, inani labantu abatyebileyo okanye abatyebe ngokugqithiseleyo linyuka ngomkhamo owothusayo. Abona nobangela baphambili: kukutya okuneekhalori ezininzi nokungenzi mthambo nto leyo ephembelela ubhubhani wokutyeba ngokugqithiseleyo eUnited States.” UGqr. Stephan Rössner, ongunjingalwazi wezempilo kwiKarolinska Institute eStockholm, eSweden, uyavumelana noko yaye ude athi: “Alikho ilizwe ehlabathini elingenabantu baninzi batyebe gqitha.”

Ingxaki Esehlabathini Lonke

Licacile elokuba, ukwenza umthambo osengqiqweni kubalulekile ukuze siqhubeke sisempilweni. Noko ke, nakuba zipapashwa ngokubanzi iingozi zokungenzi mthambo, inxalenye enkulu yabemi behlabathi bayaqhubeka nokungenzi mthambo. IWorld Heart Federation ivakalelwa kukuba phakathi kwama-60 nama-85 ekhulwini abemi behlabathi “akenzi mthambo ngokwaneleyo ukuze ahlale esempilweni, ingakumbi amantombazana namabhinqa.” Lo mbutho uthi “malunga nesibini kwisithathu sabantwana abawenzi ngokwaneleyo umthambo onokubanceda babe sempilweni.” EUnited States, malunga nama-40 ekhulwini abantu abakhulileyo abenzi mthambo yaye malunga nesiqingatha solutsha oluphakathi kweminyaka eli-12 nengama-21 ubudala, aluwenzi rhoqo umthambo.

Kuhlolisiso ekwakuphandwa kulo ukwanda kwabantu abangawenziyo umthambo kumazwe ali-15 aseYurophu, kwafunyaniswa ukuba abantu abangawenziyo umthambo basusela kuma-43 ekhulwini eSweden ukusa kuma-87 ekhulwini ePortugal. ESão Paulo, eBrazil, bamalunga nama-70 ekhulwini abemi balapho abangawenziyo umthambo. IWorld Health Organization (iWHO) inikela ingxelo yokuba “uhlolisiso lwezempilo olwenziweyo ehlabathini lonke lubonakala lufana.” Ngoko ke, akumele kusimangalise ukuba abantu abaqikelelwa kwizigidi ezibini besifa nyaka ngamnye ngenxa yezifo ezinxulumene nokungenzi mthambo.

Iingcali zempilo ehlabathini lonke ziwujonga njengowothusayo lo mkhwa. Ngenxa yoko, amaziko karhulumente ehlabathini lonke aye aqalisa amaphulo awahlukahlukeneyo ukuze afundise abantu ngeengenelo zokwenza umthambo osengqiqweni. IOstreliya, iJapan neUnited States zithemba ukuba uya kuthi ebetha unyaka wama-2010, babe sele bande nge-10 ekhulwini abemi balapho abawenzayo umthambo. Ilizwe laseSkotlani lona lizimisele ukuba ngowama-2020 babe abantu balapho abakhulileyo abangama-50 ekhulwini besenza umthambo rhoqo. Ingxelo evela kwi-WHO ibonisa ukuba “amanye amazwe azimisele ukwenza okuthile ngokuphathelele umthambo yiMexico, iBrazil, iJamaica, iNew Zealand, iFinland, iRussian Federation, iMorocco, iVietnam, uMzantsi Afrika, neSlovenia.”

Phezu kwayo nje imigudu eyenziwa ngoorhulumente nemibutho yezempilo, eyona mbopheleleko yokunyamekela impilo ilele emntwini ngamnye. Zibuze, ‘Ngaba ndisebenza ngokwaneleyo? Ngaba ndiwenza ngokwaneleyo umthambo? Ukuba akunjalo, yintoni endinokuyenza ukuze ndahlukane nokuba libonde?’ Inqaku elilandelayo liza kukubonisa iindlela onokuwenza ngayo umthambo ngokwaneleyo.

[Umbhalo osemazantsi]

[Ibhokisi ekwiphepha 20]

Iindleko Ezibangelwa Kukungenzi Mthambo

Oorhulumente abaninzi nemibutho yempilo baxhalabe gqitha ngenxa yeendleko ezibangelwa kukungenzi mthambo ebantwini.

● EOstreliya - Nyaka ngamnye kweli lizwe, iindleko zezempilo ezinxulumene nokungenzi mthambo zifikelela kwimali emalunga nee-R2,15 zamawaka ezigidi.

● EKhanada - Ngokutsho kweWorld Heart Federation, ngonyaka nje omnye iKhanada yachitha ii-R11 zamawaka ezigidi kwiindleko zempilo “ezinxulumene nokungenzi mthambo.”

● EUnited States - Ngonyaka wama-2000, iUnited States yachitha isityhwentywe semali engangee-R433 zamawaka ezigidi kwiindleko zezempilo ezinxulumene ngokuthe ngqo nokungenzi mthambo.

[Ibhokisi/Imifanekiso ekwiphepha 21]

Abantwana Kufuneka Badlale

Kuhlolisiso lwakutshanje kuye kwafunyaniswa ukuba abantwana abaninzi abadlali rhoqo. Ukungadlali kuxhaphake gqitha emantombazaneni kunasemakhwenkweni. Kubonakala ngathi njengoko abantwana bekhula, baya beyeka ukudlala. Ezi zezinye iindlela abantwana abanokuncedakala ngazo xa bedlala rhoqo:

● Banokuba namathambo nezihlunu ezomeleleyo kwakunye namalungu asempilweni

● Banokuphepha ukutyeba ngokugqithiseleyo

● Banokuthintela ihigh blood pressure

● Banokuphepha ukuba nesifo seswekile esihlasela abantu abakhulileyo

● Banokuzithemba baze baphephe amaxhala noxinezeleko

● Xa bedlala banokuphepha ukuba ngamabonde xa sele bekhulile

[Ibhokisi/Umfanekiso okwiphepha 22]

Impilo Esemgangathweni Kubantu Abakhulileyo

Kuthiwa okukhona ukhula, kokukhona kuya kukunceda ukwenza umthambo. Sekunjalo, abantu abaninzi abakhulileyo bamathidala ukwenza umthambo kuba besoyika ukwenzakala okanye ukugula. Kuyavunywa ukuba, abo sele bekhulile bafanele babonane noogqirha babo ngaphambi kokuqalisa umthambo onzima. Noko ke, iingcali zivakalelwa kukuba, ukwenza umthambo kunokubuphucula ngendlela ephawulekayo ubomi babantu abakhulileyo. Nazi ezinye iinkalo abanokuziphucula abo sele bekhulile xa besenza umthambo rhoqo:

● Ingqondo ihlala ibukhali

● Bayakwazi ukuxhathisa

● Bahlala bechwayitile

● Bakhawuleza baphile xa bebekhe bagula okanye benzakala

● Ababi nazingxaki zesisu nesibindi

● Inkqubo yokwetyisa isebenza kakuhle

● Inkqubo yomzimba yokuzikhusela kwizifo isebenza kakuhle

● Amathambo abo ayomelela

● Baba namandla