Liyini ikhambi Lokukhuluphala Ngokweqile?
I-PHAPHAMA! yaxoxa noDiane, onguchwepheshe wezokudla, kanye no-Ellen, ongumhlengikazi, bobabili abanolwazi ekusizeni abantu abakhuluphele nabakhuluphele ngokweqile. Bavuma ukuthi izinhlobo ezithile zokudla okugxile ekukhipheni ama-carbohydrate nokwandisa amaprotheni (inyama) kungawunciphisa umzimba. Nokho, bathi ngokuhamba kwesikhathi, kungaba neminye imiphumela engemihle.a Lokhu kuqinisekiswa ishadi lezempilo elibizwa ngokuthi Maintaining a Healthy Weight. Lithi: “Ukudla okunama-carbohydrate amancane, ikakhulukazi uma kuwukuthi kudliwa ngaphandle kwesiqondiso sikadokotela, kungaba yingozi.” Liyaqhubeka: “Kuklanyelwe ukunciphisa umzimba ngokushesha ngokwandisa ama-ketone (awumkhiqizo wokugayeka kwamafutha) abe maningi ngendlela engafuneki.” Uma ucabangela ukudla ukudla okunesilinganiso esiphansi sama-carbohydrate, qiniseka ukuthi ubonana nodokotela kuqala.
Uma unomgomo wokunciphisa umzimba, ungalilahli ithemba. UDkt. Walter C. Willett uthi: “Akuyona into engenakwenzeka ukulawula umzimba, futhi akudingeki ukuthi uzincishe ukudla noma udle ukudla okufanayo njalo. Ngokuzimisela nobuciko, abantu abaningi bangaphumelela ekulawuleni umzimba wabo isikhathi eside bedla ukudla okumnandi kodwa okunomsoco nangokuvivinya umzimba cishe nsuku zonke. Ukuba nempilo ende nenhle ngokuqinisekile kuwufanele umzamo.”b—Omalukeke sizenzele.
Kubaluleke Kangakanani Ukuvivinya Umzimba?
UDkt. Willett uthi: “Ngaphandle kokuyeka ugwayi, ukuvivinya umzimba kungenye yezinto ezingcono kakhulu ongayenza ukuze ube nempilo futhi uhlale uwumqemane, ugweme nezifo ezingamahlalakhona.” Kufanele uwuvivinye kangaki umzimba? Ziyini izinzuzo zokwenza kanjalo?
Abanye ochwepheshe beluleka ngokuthi ukuvivinya umzimba nsuku zonke, ngisho noma kuyimizuzu engu-30 kuphela, kungaba yinzuzo kakhulu. Kodwa kusikiselwa ukuthi ngisho nokuvivinya umzimba kathathu ngesonto kungasiza ekugwemeni izinkinga ezinkulu esikhathini esizayo. Ukuvivinya umzimba kushisa ama-kilojoule, futhi umbuzo osemqoka kumuntu ofuna ukunciphisa umzimba kufanele ube ukuthi, Nsuku zonke, ingabe ngisebenzisa ama-kilojoule angaphezu kwalawo engiwadlayo? Uma kwenzeka okuphambene, khona-ke nakanjani uzokhuluphala. Ngakho hamba ngezinyawo noma ngebhayisekili esikhundleni sokuhamba ngemoto. Khuphuka ngezitebhisi esikhundleni sokugibela ikheshi. Vivinya umzimba! Shisa ama-kilojoule!
UDkt. Willett uyachaza: “Kubantu abaningi, ukuhamba ngezinyawo kuyindlela enhle engathatha isikhundla sokunye ukuzivivinya ngoba akudingeki imishini ekhethekile, kungenziwa noma nini noma kuphi, futhi ngokuvamile kuphephile.” Nokho-ke, iseluleko sakhe sibhekisela ekuhambeni ngamandla, hhayi ukuzitendela nje. Utusa ukuvivinya umzimba imizuzu engu-30 nsuku zonke uma kungenzeka.
Ingabe Ukuhlinzwa Kuyikhambi Elingcono?
Bezama ukunciphisa umzimba nokuvimbela ukubuya kwawo esikhathini esizayo, abanye abantu abakhuluphele ngokweqile baye balandela iseluleko sochwepheshe besifo sokukhuluphala ngokweqile abatusa izinqubo ezihlukahlukene zokuhlinzwa. Ukuhlinzwa okunjalo kungenziwa kobani? Abalobi bencwadi ethi Mayo Clinic on Healthy Weight batusa okulandelayo: “Udokotela wakho angase atuse ukuba uhlinzwe uma inkomba yesisindo somzimba wakho ingaphezu kuka-40, okuwuphawu lokuthi usukhuluphele ngokweqile kakhulu.” (Bheka ishadi elisekhasini 13.) I-Mayo Clinic Health Letter iyasikisela: “Ukuhlinzwa ngoba ukhuluphele ngokuvamile kutuswa kuphela kubantu abaneminyaka ephakathi kwengu-18 nengu-65 abanenkomba yesisindo somzimba engaphezu kuka-40 abampilo yabo isengozini enkulu kakhulu ngenxa yokukhuluphala.”—Omalukeke sizenzele.
Yiziphi ezinye zalezi zinqubo zokuhlinzwa? Ukuncishiswa kobude bamathumbu amancane, ukuncishiswa komgudu wokudla, ukuvala ingxenye ethile yesisu, nokunciphisa ubukhulu baso. Le nqubo yakamuva ihilela ukuthunga ingxenye ephezulu yesisu, kusale umgujwana omncane ongamumatha kuphela amagremu angu-14 okudla. Amathumbu amancane abe esesikwa axhunyelelwe kulo mgujwana. Kanjalo, ingxenye enkulu yesisu kanye nenanzi kuyeqiwa.
Kodwa kuthiwani ngabantu abaye behlisa umzimba kakhulu? Ingabe kwakuwufanele umzamo?
[Imibhalo yaphansi]
a Le miphumela ihlanganisa izinga eliphakeme lokusansimbi egazini, ukulimala kwezinso, nokuqunjelwa.
b AmaKristu azinikezele, afuna ukusebenzisa ukuphila kwawo ngendlela eyamukelekayo enkonzweni kaNkulunkulu engcwele anezizathu ezengeziwe zokunciphisa umzimba futhi ahlale enempilo. Kunokuba afe ngaphambi kwesikhathi, angasebenza iminyaka eyengeziwe ewusizo enkonzweni kaNkulunkulu.—Roma 12:1.
[Ibhokisi ekhasini 15]
Unxantathu Wokudla Okunempilo Okutuswayo
Uphudingi Uphudingi ojiyile noma oxutshwe
ngemishini (ungawudli njalo; linganisela
kuma-“kilojoule” angu-315 ngosuku)
Amafutha Amafutha omnqumo, amantongomane, amafutha
e-canola, nokwatapheya (izingxenye ezintathu kuya
kwezinhlanu ngosuku; ingxenye eyodwa iyithisipuni
likawoyela noma izipuni ezimbili zamantongomane)
Amaprotheni Nemikhiqizo Yobisi Ubhontshisi, inhlanzi,
inyama engenamafutha, amaqanda, imikhiqizo yobisi
olungenamafutha, ushizi (izingxenye ezintathu kuya
kwezingu-7 ngosuku; ingxenye eyodwa ingamagremu angu-85
enyama ephekiwe noma enhlanzi)
Ama-carbohydrate Ikakhulukazi okusanhlamvu
okungacolisakele—i-pasta, isinkwa, irayisi, ukudla
okumahhadlahhadla (izingxenye ezine kuya kwezingu-8 ngosuku;
ingxenye eyodwa ucezu lwesinkwa)
Izithelo Nemifino Okunhlobonhlobo (akunasilinganiso ngosuku; okungenani ezintathu uhlobo ngalunye)
I-Phaphama! ayitusi uhlobo oluthile lokudla nokulawula umzimba. Imane yazisa abafundi bayo ngezinye izinto ezikhona abangakhetha kuzo. Abantu kufanele babonane nodokotela ngaphambi kokuba baqale uhlelo oluthile lokudla noma lokuvivinya umzimba.
[Umthombo]
Uthathwe kulokho okusikiselwa yiMayo Clinic
[Ibhokisi/Izithombe ekhasini 16, 17]
Ukuze banciphe, abanye baye bazama la macebiso:
1. Qaphela isilinganiso sama-kilojoule kulokho okudlayo nokuphuzayo. Phawula: Iziphuzo zingaba nenqwaba yama-kilojoule, ikakhulukazi ujusi ofakwe ushukela. Iziphuzo ezidakayo nazo zinama-kilojoule amaningi. Qaphela nalezo ziphuzo ezibandayo ezikhangiswa kakhulu. Bheka ukuthi zinama-kilojoule amangaki kuyilebula. Ungase ushaqeke.
2. Gwema isilingo. Uma amazambane athosiwe, ushokoledi, noma amakhekhe eseduze, nakanjani uzowadla! Esikhundleni salokho, yidla ukudla okulula okungenawo ama-kilojoule amaningi, njengama-apula, izaqathe, namaqebelengwane enziwe ngokusanhlamvu.
3. Yidla ukudlana okulula noma okuthile kokulola umphimbo ngaphambi kokuba udle. Kuyonciphisa isifiso sokudla futhi kungase kukusize udle kancane.
4. Ungadli yonke into ebekwa phambi kwakho. Khetha. Ungakudli ukudla okwaziyo ukuthi kunama-kilojoule amaningi kakhulu.
5. Ungajahi. Ushesha ngoba kwenzenjani? Jabulela ukudla kwakho ngokubhekisisa okudlayo—imibala yako, ukunambitheka kwako, nokuxubana kwako. Lalela izimpawu zomzimba ezikutshela ukuthi, “Sengisuthi. Kwanele.”
6. Yeka ukudla ungakasuthi.
7. Kwamanye amazwe izindawo zokudla zaziwa ngokuphaka kakhulu. Shiya ingxenye yokudla kwakho, noma uhlanganyele ipuleti nothile.
8. Akudingekile ukuba uphelelise ukudla kwakho ngophudingi. Kuhle ukuqedela ngesithelo noma okuthile okungenawo ama-kilojoule amaningi.
9. Abenzi bokudla bafuna ukuba udle kakhulu. Umgomo wabo ukuthola inzuzo. Bazama ukusizakala ngobuthaka bakho. Ungavumi ukukhohliswa yizikhangiso zabo zobuqili nezithombe ezinhle. Ungazenqaba!
[Umthombo]
Lolu hlu luthathwe encwadini ethi Eat, Drink, and Be Healthy, by Dr. Walter C. Willett
[Izithombe ekhasini 16, 17]
Vivinya umzimba!