Ngaba Ukutyeba Ngokugqithiseleyo Yingxaki Ngokwenene?

“Ukutyeba ngokugqithiseleyo kwabakwishumi elivisayo kufana nesifo esingubhubhani.”—S. K. Wangnoo, ingcali ephambili ngokuphathelele ukusebenza kwamadlala, eIndraprastha Apollo Hospital, eDelhi, eIndiya.

NJENGOKO la magqabaza angasentla ebonisa, iintsapho ezininzi zaseIndiya ezikudidi oluphakathi ziye zatshintshela kwindlela yokuphila eye yabangela ukuba abakwishumi elivisayo batyebe ngokugqithiseleyo. Lo bhubhani uye wasasazeka kumazwe amaninzi njengoko bebaninzi abantu abangawulolongi ngokwaneleyo umzimba nabatya ukutya okungenazondlo. Ingcali yamayeza abakwishumi elivisayo yathi: “Isizukulwana esilandelayo [eBritani] siya kuba . . . sesona sizukulwana sakha satyeba embalini yonke.” IGuardian Weekly yathi: “Ubukhulu becala, ukutyeba ngokugqithiseleyo kwakufudula kuyingxaki yabantu abadala. Ngoku, eBritani kukho isizukulwana sabantu abatsha abatya ngendlela engafanelekanga nabangawulolongi ngokwaneleyo umzimba nto leyo eza kubabangela ukuba babe nengxaki eyaqala ukubonwa eUnited States. Ukutyeba ngokugqithiseleyo kuya kubabangela ukuba bagule zizifo ezifana nesifo seswekile, isifo sentliziyo nomhlaza.”

Ababhali bencwadi ethi Food Fight bathi: “Ukuzingxala ngokutya nokusela ngokugqithiseleyo kuye kwaba yeyona ngxaki ephathelele ukutya inkqenkqeza phambili ehlabathini lonke, kuye kwathabathel’ indawo ukungondleki.” KwiThe Atlantic Monthly, uDon Peck uthi: “Ngoku, malunga nabantu baseMerika abazizigidi ezisithoba ‘bayagula ngenxa yokutyeba,’ okutheth’ ukuthi baneekhilogram ezingama-45 ezingakumbi, nangaphezulu kubunzima bomzimba obufanelekileyo.” Kwelo lizwe, ngonyaka, izigulo ezininzi ezibangelwa kukutyeba zibulala abantu abamalunga nama-300 000 ngaphambi kwexesha, “ngaphezu kwayo nayiphi na enye into, ngaphandle kokutshaya.” Lo kaPeck uqukumbela ngelithi: “Kungekudala, ukutyeba ngokugqithiseleyo kusenokuba yeyona ngxaki ithwaxa abantu ehlabathini lonke ngaphezu kwendlala nezifo ezasulelayo.” Ngoko ke, ngubani onokusibetha ngoyaba isisongelo sokutyeba ngokugqithiseleyo? Kwincwadi ethi Eat, Drink, and Be Healthy, uGqr. Walter C. Willett uthi, “ngaphandle kokungatshayi, enye into ebalulekileyo kukuba unobunzima bomzimba obungakanani na esikalini esikwigumbi lakho lokuhlambela kuba oko kuya kuyichaphazela impilo yakho kwixa elizayo.” Ingongoma apha yimpilo kwixa elizayo.

Kukuthini Ukutyeba Ngokugqithiseleyo?

Uyintoni umahluko phakathi komntu otyebe ngokugqithiseleyo nomntu otyebe nje? IMayo Clinic eseRochester, eMinnesota, eUnited States, ithi: “Eneneni, ukutyeba ngokugqithiseleyo kukuba nomzimba omkhulu ngenxa yamanqatha amaninzi asemzimbeni.” Kodwa ke ubonakala njani umntu otyebileyo? Izicangca ezibonisa ubude nobukhulu bomntu zinokusinika ulwalathiso enoba umntu utyebe nje okanye sele ede wagqithisa kusini na. (Bona isicangca esikwiphepha 5.) Noko ke, azenziwanga ngokuvumelana neendlela ngeendlela eyakhiwe ngazo imizimba yabantu. IMayo Clinic ithi: “Amanqatha asemzimbeni ngawona anento yokwenza nempilo yomntu kungekhona ubunzima nje bomzimba.” Ngokomzekelo, incutshe yemidlalo isenokuba nomzimba obunzima buphakamileyo ngenxa yezihlunu okanye indlela akhiwe ngayo amathambo ayo. Yintoni kanye kanye ebangela ukutyeba ngokugqithiseleyo? Lo mbuzo uya kuxutyushwa kwinqaku elilandelayo.

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.

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]

[Ibhokisi/Imifanekiso ekwiphepha 15]

Amacebiso Okutya Ngendlela Esempilweni

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!

Ukulwa Nokutyeba Ngokugqithiseleyo—Ngaba Asiyonkcitha-xesha?

UVUKANI! wadlan’ iindlebe nabantu abaliqela abaye balwisana neengxaki zokutyeba ngokugqithiseleyo. Ngaba baye bafumana imiphumo encumisayo? Bacebisa ntoni kwamanye amaxhoba ale ntlungu?

◼ Masithethe noMike, oziisentimitha ezili-183 ubude, iikhilogram ezili-130 ubunzima. Ngoxa wayetyebe kakhulu ubunzima bomzimba wakhe babuziikhilogram ezili-157.

UMike uthi: “Kwanaxa ndandisengumntwana ndandityebile. Yingxaki yentsapho yonke—umkhuluwa wam noodadewethu ababini nabo batyebile. Sasinomkhwa wokuyibetha siyiqwele ipleyiti nokuba seyizele iphuphuma. Yintoni eyandenza ndatshintsha indlela enditya ngayo? Ndatshintsha mhla ugqirha wandixelela ukuba ndisesichengeni sokuba nesifo seswekile! Eyona nto yandoyikisa kakhulu kukuba ndiza kuphila ngeinsulin ubomi bam bonke. Enye into ndandinengxaki yecholesterol yaye ngenxa yale ngxaki kwakufuneka ndifumane unyango.

“Umsebenzi wam wempangelo wawungandivumeli ukuba ndihambahambe, ndandisoloko ndihleli phantsi yaye ndisenza loo msebenzi nangoku. Ngoko ukuze ndihlangabezane nale ngxaki, ndizenzele ilungiselelo lokusoloko ndilolonga umzimba, ndisebenzisa umatshini wokulolonga umzimba kangangesiqingatha seyure ubuncinane izihlandlo ezithathu ngeveki. Inyathelo elilandelayo nelibalulekileyo, ndandibhala phantsi into endiyityileyo suku ngalunye. Ukwazi ukuba ingcali ecebisa ngokutya okunezondlo iza kulujonga uluhlu lwezinto endizityileyo veki nganye kwandinceda ndakwazi ukuzeyisa. Into endandiye ndiyicinge kukuba, ‘Ukuba akuyityanga akukho mfuneko yokuba uyibhale!’

“Ngenxa yoko, kwezi nyanga zili-15 zidluleyo umzimba wam uhle ngeekhilogram ezingama-28 nangona kusafuneka ndihle, kuba ndifuna ukuya kufikelela kwiikhilogram ezili-102. Ukuze ndikwazi ukufikelela olu sukelo, ndiyekile ukutya amashwamshwam, iichips nesityu esinamafutha. Kwezi nyanga zidluleyo bendisitya kakhulu iisaladi nemifuno ngendlela endingazanga ndizitye ngayo ebomini bam bonke!

“Enye into eye yandikhuthaza kukuba, njengomqhubi welori ndisoloko ndixilongwa nyaka ngamnye ukuze ndikwazi ukuvuselela iphepha-mvume lokuqhuba. Ndandisele ndisecicini lokuphulukana nalo ngenxa yokuba sesichengeni sokuphathwa sisifo seswekile. Izinto zitshintshile ngoku. Akuseyomfuneko ukuba ndisebenzise amayeza okunyanga icholesterol. Iblood pressure yam ihlile yaye andisawasebenzisi kakhulu amayeza okuyinyanga. Ndinamandla ngakumbi ngoku neengxaki zomqolo azisengako. Ndiyaphuma ngokuthe ngcembe kuluhlu lwabantu abatyebe ngokugqithiseleyo!”

UVukani!: “Ngaba inkosikazi inokuba negalelo ekuncedeni umntu anciphise umzimba?”

UMike: “Xa ufuna ukuhla emzimbeni kufuneka kubekho umntu oza kukukhuthaza. Inkosikazi yam yayidla ngokucinga ukuba iyandithanda xa indondla. Kodwa ngoku iyandinceda ukuze ndingatyi kakhulu. Andinakuyekelel’ umxakatho kuba xa ndinokwenjenjalo ndingaphinda ndityebe ngokukhawuleza.”

◼ Kwakhona cinga ngenye indoda egama linguMike yaseKansas, eUnited States. Ineminyaka engama-43 ubudala yaye iziisentimitha ezili-173 ubude. Sayibuza ngokutyeba kwayo nesizathu sokuba ibe nengxaki yokutyeba.

UMike: “Ubunzima bomzimba wam babuziikhilogram ezili-135. Ndandisoloko ndidiniwe ndingenamandla okwenza nantoni na. Ndandingakwazi nokulala kakuhle kuba ndandivaleka ndingakwazi ukuphefumla. Ngoko ndaya kwagqirha yaye wathi omnye unobangela wokutyeba kwam yiobstructive sleep apnea.a Wafumanisa nokuba ndinehigh blood pressure.”

UVukani!: “Saba yintoni ke isicombululo sezi ngxaki?”

UMike: “Ugqirha wacebisa ukuba ndisebenzise isixhobo esithile esasigcina umbhobho ongenisa umoya uvulekile xa ndilele. Loo nto yenza ukuba ndingavaleki umqala yaye ndiyakwazi ukuphefumla kakuhle. Ngenxa yoko ndakwazi ukusebenza ngakumbi emini yaye ndaqalisa ukuhla emzimbeni. Ndaqalisa nokusebenzisa umatshini wokulolonga umzimba izihlandlo ezithathu ngeveki. Ndaqalisa nokutya ngendlela eyahlukileyo, okutheth’ ukuthi ndandingasatyi kakhulu yaye ndandikuphepha ukuphinda ndizongeze ukutya. Ngoku ndihle ngeekhilogram ezingama-20 kwisithuba esingaphezu nje kancinane konyaka yaye kusafuneka ndihle ngezinye iikhilogram ezingama-20. Kuthabatha ixesha elide kodwa ndiyazi ukuba ndiza kuphumelela.”

UVukani!: “Yintoni enye eyakukhuthazayo ukuba uhlise umzimba?”

UMike: “Akukho mnandi xa usoloko usiva abantu behlekisa ngawe okanye bekugculela ngenxa yenkangeleko yakho. Abantu baye bacinge ukuba ulivila. Abayiqondi into yokuba ukutyeba ngokugqithiseleyo kunokubangelwa zizinto ezininzi. Ndicinga ukuba kwimeko yam nofuzo lunegalelo kuba abaninzi entsatsheni yakowethu batyebile.

“Noko ke, ndiyaqonda ukuba ukuze ndihle emzimbeni kufuneka ndilolonge umzimba yaye ndingatyi nokuba yintoni na.”

◼ Kwakhona uVukani! wadlan’ iindlebe noWayne waseOregon, oneminyaka engama-38 ubudala. Xa wayeneminyaka engama-31 ubudala, ubunzima bomzimba wakhe babuziikhilogram ezili-112.

UWayne: “Ngenxa yomsebenzi endandiwenza ndandisoloko ndihleli ndawonye yaye ngaloo ndlela ndingawulolongi umzimba. Ndathi ndakuya kwagqirha ndothuka kukufumanisa ukuba ndinehigh blood pressure yaye ndisesichengeni sokuphathwa sisifo sentliziyo. Wandithumela kwingcali enceda abantu ngokuphathelele ukutya okunezondlo. Le ngcali yandicebisa ukuba ndisebenzise uhlobo oluthile lokulolonga umzimba ndinciphise nokutya endikutyayo. Ndaqalisa ukuhamba umgama oziikhilomitha ezi-5 yonke imihla ndingaphumli yaye ndandivuka ngenj’ ixukuxa ntsasa nganye ndize ndilolonge umzimba. Kwafuneka ndifunde indlela entsha yokutya nokusela. Ndayeka ukutya ukutya okungenazondlo yaye ndathi ukuhlisa kancinane nasekutyeni isonka neziselo ezihlwahlwazayo ndaza ndatya kakhulu iziqhamo nemifuno. Ngoku ndihlile ukusa kwiikhilogram ezingama-80!”

UVukani!: “Ziziphi iingenelo oye waziphawula?”

UWayne: “Ndiziva ndiphilile yaye ndihlaziyekile. Ngaphambili ndandiyinto nje edangeleyo. Enye ingenelo kukuba ndiye ndawayeka amayeza ehigh blood pressure. Yaye ndivakalelwa kukuba ndingakwazi ukujonga abantu emehlweni ndisazi ukuba andizukukwekwa ngenxa yokutyeba.”

◼ UCharles (asilogama lakhe lokwenene) uziisentimitha ezili-196 ubude. Ubunzima bomzimba wakhe babuziikhilogram ezili-168.

UCharles: “Ndandikhathazwa gqitha yimpilo yaye imeko yam yayisiya isiba mandundu ngokuthe ngcembe. Ndandingakwazi ukunyuka kwizinyuko. Ndandingenamandla okwenza umsebenzi wam. Umsebenzi wam awundivumeli ukuba ndihambahambe yaye inxalenye yawo kukwenza uphando, ndikwasingatha neembopheleleko ezithile. Ndandisazi ukuba kufuneka ndihlise umzimba ingakumbi emva kokuba ndidibene nogqirha. Wandixelela ukuba ndisesichengeni sokuphathwa sistroke. Ndikhe ndababona abantu abanesi sifo. Yaye oko kwandenza ndaqonda ukuba nakanjani ndimele ndithabathe amanyathelo. Ugqirha wam wacebisa ukuba ndisebenzise umatshini wokulolonga umzimba yaye wandicebisa nangendlela endimele nditye ngayo, ngalo lonke elo xesha endibeke esweni. Ngoku sele kudlule isithuba esingangonyaka yaye ndihlile ukusa kwiikhilogram ezili-136 kodwa ndiyazi ukuba kusafuneka ndihle. Iingenelo endisele ndizifumene ukuza kuthi ga ngoku zindenza ndeyiseke ukuba yonke le migudu ndiyenzileyo ayilolize. Ngoku ndiyakwazi ukunyuka kwizinyuko yaye ndinamandla ngakumbi.”

◼ UMarta, oyinzalelwane yase-El Salvador, wakha waya kufikelela kubunzima beekhilogram ezingama-83. Wayetyebe ngokugqithiseleyo kuba wayeziisentimitha ezili-165 ubude.

UMarta: “Ndaya kwagqirha yaye watsho ngokungqongqo ukuba ndiqalise ukuhlisa umzimba. Ndayihlonela imbono yakhe njengomntu oyingcali. Wandithumela kwingcali ecebisa ngokutya okunezondlo. Yandixelela izizathu neenkcukacha ngokuphathelele indlela yokutya eyayincomela ukuba ndiyisebenzise. Yandibonisa indlela endandinokunciphisa ngayo ekutyeni neyokuyeka izinto endandingafanele ndizitye. Ekuqaleni kwakufuneka ndiye kuyo veki nganye; yaye kamva nyanga nganye ukuze ibone ukuba ndiqhuba njani. Ugqirha nengcali ngezondlo bandikhuthaza kwinkqubela endandiyenza. Ekugqibeleni, ndehla ngeekhilogram ezili-12 yaye ngoku ubunzima bomzimba wam ziikhilogram ezingama-68.”

UVukani!: “Kuthekani ngokulolonga umzimba nangokusebenzisa amayeza?”

UMarta: “Ndandingenangxaki yecholesterol, ngoko kwakungekho mfuneko yokuba ndisebenzise amayeza. Ndaqalisa ukulolonga umzimba ngokuba ndihambe ngokukhawuleza yonke imihla.”

UVukani!: “Wawusenza njani xa utyelele abahlobo baze bakunyanzele ukuba utye ukutya okungaphezu koko uqhele ukukutya?”

UMarta: “Ndandidla ngokuthi kubo, ‘Ugqirha wam ufuna nditye ngale ndlela ngenxa yempilo yam,’ ngokuqhelekileyo babengadluli kuloo mazwi.”

Ngoko ukuba utyebile okanye utyebe ngokugqithiseleyo, yintoni onokuyenza ngaloo nto? Inyanisile intetho yakudala ethi, “Xa umntu eyifuna ngokwenene into uyayifumana.” Ngaba unomnqweno wokwenza okuthile ngale ngxaki? Ukuba ungumntwana okanye umntu omdala otyebileyo yintoni onokuyenza? Nciphisa umzimba okanye uya kuphulukana nobomi bakho ngaphambi kwexesha. Zigcine uxakekile ngokwenza imisebenzi ethile uze waneliswe kukuphumeza okuthile—nditsho nezinto ezincinane njengokuhla uze unxibe impahla engaphantsi kwaleyo ubuqhele ukuyinxiba!

[Umbhalo osemazantsi]

[Ibhokisi ekwiphepha 19]

Ngaba iliposuction inokukunceda?

Yintoni iliposuction? Esinye isichazi-magama sithi: “Kukwenza utyando kuze kufunxwe izicwili ezinamanqatha kwilungu elithile lomzimba njengamathanga okanye isisu. Ikwabizwa nangokuba yisuction lipectomy.” (IAmerican Heritage Dictionary) Noko ke, ngaba esi sisicombululo sokutyeba ngokugqithiseleyo?

IMayo Clinic on Healthy Weight ithi iliposuction lutyando lokuphucula inkangeleko. Asiyondlela yokunciphisa umzimba. Ezi seli zinamanqatha zifunxwa ngombhobho omncinane ofakwa phantsi kwesikhumba. Kunokuphunguka iikhilogram eziliqela emva kolu tyando. Noko ke, “utyando alusosicombululo sengxaki yokutyeba ngokugqithiseleyo.” Ngaba akuyongozi ukwenza olu tyando? “Abantu abanezigulo ezithile ngenxa yokutyeba kuquka isifo seswekile nesentliziyo banokuba neengxaki xa besenza olu tyando.”