Ingabe Uyakudinga Ngempela Ukuvivinya Umzimba?

“Vivinya umzimba kabili ngesonto ukuze uhlale uwumqemane. Zivivinye imizuzu engu-30 ngosuku. Gwema utshwala ukuze ungabi nomdlavuza. Phuza utshwala ukuze unciphise ingozi yesifo senhliziyo. Ingabe uke uzizwe ugxishwa ngezeluleko ezinhle? Ngolunye usuku imithombo yezindaba isho lokhu, ngesonto elilandelayo isho okuhlukile. . . . Kungani ososayensi bengavumelani? Kungani kuyingozi ukuphuza ikhofi namuhla kodwa kube into engenangozi ngesonto elilandelayo?”—UBarbara A. Brehm, Ed.D., onguprofesa wezokuvivinywa komzimba nezifundo zezemidlalo.

O CHWEPHESHE bezempilo ngokuvamile abavumelani ezindabeni zokondleka nokuphila okuhle. Abantu abaningi bayadideka ngenxa yokutshelwa izinto eziningi okufanele bazenze nokungafanele bazenze ukuze bahlale bephila. Nokho, uma kuziwa endabeni yokuzivivinya ngokusesilinganisweni, kubonakala sengathi bonke ososayensi bayavumelana—uma ufuna impilo engcono, kumelwe uvivinye umzimba njalo!

Ukungawuvivinyi ngokwanele umzimba sekuyinkinga enkulu kulezi zikhathi zanamuhla, ikakhulukazi emazweni asethuthukile. Esikhathini esidlule, abantu abaningi kulawo mazwe babenza imisebenzi enzima, kungase kube ukulima, ukuzingela noma ukwakha. Kuyiqiniso ukuthi ukuzikhandla ngokomzimba okwakudingeka ukuze nje umuntu aziphilise kwakubakhandla okhokho bethu, kufushanisa ngisho nokuphila kwabo imbala. Ngokwe-Encyclopædia Britannica, “eGrisi naseRoma lasendulo isilinganiso sobude bokuphila kwabantu sasiyiminyaka engaba ngu-28.” Ngokuphambene nalokho, ngasekupheleni kwekhulu lama-20, isilinganiso sobude bokuphila kwabantu emazweni asethuthukile sasiyiminyaka engaba ngu-74. Lwabangelwa yini lolu shintsho?

Ezobuchwepheshe—Ziyisibusiso Noma Ziyisiqalekiso?

Abantu banamuhla banempilo engcono futhi baphila isikhathi eside uma beqhathaniswa nabantu abaphila emakhulwini eminyaka adlule. Ngokwezinga elithile lokhu kubangelwa intuthuko kwezobuchwepheshe. Izinto zesimanje ziye zashintsha indlela esizenza ngayo izinto, futhi sekulula ukwenza imisebenzi eminingi ekhandlayo. Umkhakha wezokwelapha uye wenza intuthuko enkulu ekulweni nezifo, okuye kwathuthukisa ukuphila kwabaningi. Nokho, kukhona indida kule ndaba.

Yize ubuchwepheshe besimanje buye bathuthukisa izinga lempilo, ngokuhamba kwesikhathi, buye benza ukuba abantu abaningi baphile bengawuvivinyi umzimba. Embikweni wayo osanda kunyatheliswa othi International Cardiovascular Disease Statistics, i-American Heart Association ichaza ukuthi “ukushintsha kwezomnotho, ukwanda kwezindawo ezingamadolobha, ukwakhiwa kwezimboni nokuhwebelana kwembulunga yonke kushintsha indlela yokuphila ngezinga elibhebhethekisa isifo senhliziyo.” Lo mbiko ubala “ukungazivivinyi nokudla okungenamsoco” phakathi kwezinto eziyinhloko ezibangela le ngozi.

Emazweni amaningi eminyakeni nje engu-50 edlule, indoda yayisebenza kanzima ilima ngegeja elidonswa yihhashi, igibela ibhayisekili lapho iya ebhange edolobheni, futhi ilungisa izinto endlini kusihlwa. Nokho, indlela abazukulu bayo abaphila ngayo ihluke ngokuphelele. Namuhla umuntu osebenzayo angagqolozela i-computer usuku lonke, ahambe ngemoto cishe nomaphi lapho efuna ukuya khona, futhi achithe sonke isikhathi sakusihlwa ebuka i-TV.

Ucwaningo oluthile lwathola ukuthi abagawuli bemithi baseSweden, ababesebenzisa ama-kilojoule angu-29 000 ngosuku begawula imithi futhi bethutha izingodo, manje sebenemishini yesimanje eyenza omningi walo msebenzi onzima. Esikhathini esidlule imigwaqo eminingi emhlabeni yayakhiwa futhi inakekelwe amadoda ashaya ipiki nefosholo. Kodwa manje, ngisho nasemazweni asathuthuka, ogandaganda neminye imishini emikhulu iyona embayo futhi ithuthe inhlabathi.

Ezingxenyeni ezithile zeChina, kancane kancane isithuthuthu sesithatha indawo yebhayisekili njengento ethandwayo yokuhamba. E-United States, lapho amaphesenti angu-25 ohambo abantu abaluthathayo engaphansi kwekhilomitha nengxenye, cishe kumaphesenti angu-75 alolo hambo kusetshenziswa izimoto.

Ubuchwephe besimanje buye babangela nokuba izingane zibe amavila. Ucwaningo oluthile lwaphawula ukuthi njengoba imidlalo yama-video “ijabulisa kakhulu futhi ibonakala ingokoqobo, izingane . . . zichitha isikhathi eside zidlala le midlalo yazo.” Kuye kwashiwo okufanayo ngokubuka i-TV nezinye izinhlobo zokuzijabulisa kwezingane okungawunyakazisi umzimba.

Izingozi Zokungawuvivinyi Umzimba

Ukuncipha okukhulu kokuvivinya umzimba kuye kwaholela ezinkingeni eziningi zomzimba, zengqondo nezomzwelo. Ngokwesibonelo, inhlangano ethile yezempilo eBrithani isanda kubika: “Izingane ezingawushukumisi umzimba zisengozini yokuzinyeza, ukukhathazeka ngokweqile nokucindezeleka okukhulu. Lezi zingane zisengozini yokuba zibheme futhi zisebenzise izidakamizwa ngaphezu kwezingane ezihlala zimatasa. Izisebenzi ezisebenza zihleli zilova izinsuku eziningi emsebenzini kunalezo ezisebenza ngokunyakazisa umzimba. Kamuva ekuphileni, abantu abangawuvivinyi umzimba baphelelwa amandla omzimba adingekayo ukuze benze imisebenzi yansuku zonke. Ngenxa yalokho, abaningi ababe besakwazi ukuzimela futhi izinga lempilo yabo yengqondo liyehla.”

UCora Craig, ongumongameli we-Canadian Fitness and Lifestyle Research Institute, uchaza ukuthi “abantu baseCanada abasawunyakazisi kakhulu umzimba lapho besemsebenzini njengoba kwakunjalo ngaphambili . . . Ngelilodwa, izinga lokuba matasa lehlile.” Iphephandaba laseCanada i-Globe and Mail liyabika: “Abantu baseCanada abangaba amaphesenti angu-48 bakhuluphele, kuhlanganise nabangamaphesenti angu-15 abakhuluphele ngokweqile.” Leli phephandaba linezela ukuthi eCanada, abantu abadala abangamaphesenti angu-59 abawunyakazisi umzimba. UDkt. Matti Uusitupa, wase-University of Kuopio, eFinland, uxwayisa ngokuthi “abantu abanesifo sikashukela sohlobo 2 banda ngokushesha emhlabeni kabanzi ngenxa yokwanda kwabantu abakhuluphele nabangawunyakazisi umzimba.”

Ucwaningo lwamuva nje eHong Kong lubonisa ukuthi phakathi kwabantu abaneminyaka engu-35 nangaphezulu, cishe abangamaphesenti angu-20 abo bonke abafayo babulawa yizifo ezihlobene nokungawuvivinyi umzimba. Lolu cwaningo, olwaluholwa uProfesa Tai-Hing Lam wase-University of Hong Kong futhi lwanyatheliswa ngo-2004 kuyi-Annals of Epidemiology, lwaphetha ngokuthi “ingozi ebangelwa ukungawuvivinyi umzimba inkulu kunaleyo ebangelwa ukubhema ugwayi” phakathi kwabantu baseChina abahlala eHong Kong. Abacwaningi babikezela ukuthi lonke elaseChina “lizobhekana nenkinga efanayo yokufa kwabantu abaningi.”

Ingabe kunengqondo ukukhathazeka ngale ndlela? Ingabe ukungawuvivinyi umzimba kungayilimaza ngempela impilo yethu, ngisho nangaphezu kokubhema ugwayi? Kuyinto eyaziwayo ukuthi uma beqhathaniswa nabantu abawuvivinyayo umzimba, labo abangawuvivinyi bavame ukuba nomfutho ophakeme wegazi, basengozini enkulu yokufa uhlangothi nokumelwa yinhliziyo, basengozini enkulu yokuba nezinhlobo ezithile zomdlavuza, i-osteoporosis, futhi bathambekele kakhulu ekukhuluphaleni.a

I-Wall Street Journal iyabika: “Kuwo wonke amazwekazi omhlaba, ngisho nasezindaweni lapho abantu bengondlekile kahle khona, inani labantu abakhuluphele noma abakhuluphele ngokweqile landa ngezinga elishaqisayo. Imbangela enkulu: inhlanganisela efanayo yokudla okunamafutha kanye nokungawuvivinyi umzimba ebangela ukukhuluphala kwabantu e-United States.” UDkt. Stephan Rössner, onguprofesa wezempilo e-Karolinska Institute eStockholm, eSweden, naye uyavuma futhi waze wanezela: “Alikho izwe emhlabeni elingenayo inkinga yokwanda kwabantu abakhuluphele.”

Inkinga Yomhlaba Wonke

Ngokusobala, sidinga uhlelo lokuvivinya umzimba okusesilinganisweni ukuze siphile kahle. Nokho, naphezu kwezingozi ezaziwayo zokungawuvivinyi umzimba, iningi labantu emhlabeni alizikhathazi ngokuzivivinya. I-World Heart Federation ikholelwa ukuthi abantu abaphakathi kwamaphesenti angu-60 nangu-85 emhlabeni “abawuvivinyi ngokwanele umzimba ukuze bazuze ngokwempilo, ikakhulukazi amantombazane nabesifazane.” Le nhlangano ithi “cishe izingxenye ezimbili kwezintathu zabantwana nazo aziwuvivinyi ngokwanele umzimba ukuze zizuze ngokwempilo.” E-United States, cishe amaphesenti angu-40 abantu abadala abawuvivinyi umzimba, futhi cishe ingxenye yentsha eneminyaka ephakathi kwengu-12 nengu-21 ayihileleki emisebenzini yasikhathi sonke edinga amandla omzimba.

Ucwaningo olwahlola ukwanda kwendlela yokuphila kokungawuvivinyi emazweni angu-15 aseYurophu lwathola ukuthi inani labantu abangawuvivinyi umzimba lalisukela kwabangamaphesenti angu-43 eSweden kuya kwabangamaphesenti angu-87 ePortugal. ESão Paulo, eBrazil, cishe amaphesenti angu-70 abantu bakhona abawuvivinyi umzimba. I-World Health Organization (WHO) ibika ukuthi “ukwaziswa okuqongelelwe lapho kwenziwa izinhlolo-vo zempilo kubonisa ukuthi kunesimo esifanayo emhlabeni wonke.” Khona-ke, akufanele kusimangalise ukuthi abantu ababalelwa ezigidini ezimbili bayafa unyaka ngamunye bebulawa yizimbangela ezihlobene nokungawuvivinyi umzimba.

Ochwepheshe bezempilo emhlabeni wonke bathi lesi simo siwusongo ngempela. Ngenxa yalokho, izinhlangano zikahulumeni emhlabeni wonke ziye zaqala izinhlelo ezihlukahlukene ezihloselwe ukufundisa umphakathi ngezinzuzo zokuvivinya umzimba ngokusesilinganisweni. Ngonyaka ka-2010 la mazwe, i-Australia, iJapane ne-United States, anethemba lokufinyelela ukwanda okungamaphesenti ayishumi ezingeni lokuzivivinya kwezakhamuzi zakhona. IScotland inomgomo wokuba ngonyaka ka-2020 kube sekunamaphesenti angu-50 abantu bakhona abadala abawuvivinya njalo umzimba. Umbiko we-WHO uchaza ukuthi “amanye amazwe aye agcizelela izinhlelo zikazwelonke zokukhuthaza ukuvivinya umzimba yiMexico, iBrazil, iJamaica, iNew Zealand, iFinland, iRussian Federation, iMorocco, iVietnam, iNingizimu Afrika neSlovenia.”

Naphezu kwemizamo yohulumeni nezinhlangano zezempilo, ngamunye wethu unomthwalo wokunakekela impilo yakhe. Zibuze, ‘Ingabe ngimatasa ngokwanele? Ingabe ngiwuvivinya ngokwanele umzimba? Uma kungenjalo, yini engingayenza ukuze ngiyeke ukuphila kobuvila?’ Isihloko esilandelayo sizokubonisa indlela yokwandisa izinga lokuvivinya umzimba.

[Umbhalo waphansi]

[Ibhokisi ekhasini 20]

Izindleko Ezibangelwa Ukungawuvivinyi Umzimba

Ohulumeni abaningi nezinhlangano zezempilo bakhathazeke ngempela ngezindleko umphakathi oba nazo ngenxa yokungawuvivinyi umzimba.

● E-Australia - Kuleli zwe izindleko zokunakekelwa kwempilo zaminyaka yonke ezibangelwa ukungawuvivinyi umzimba zibalelwa emaRandini ayizigidi eziyizinkulungwane ezingu-2,15.

● ECanada - Ngokwe-World Heart Federation, phakathi nonyaka owodwa kuphela, iCanada yachitha imali engaphezu kwamaRandi ayizigidi eziyizinkulungwane ezingu-11 ezindlekweni zezempilo “ezibangelwa ukungawuvivinyi umzimba.”

● E-United States - Phakathi nonyaka ka-2000, elase-United States lachitha isamba semali engamaRandi ayizigidi eziyizinkulungwane ezingu-433 ezindlekweni zezokwelapha ezihlobene ngokuqondile nokungawuvivinyi umzimba.

[Ibhokisi/Isithombe ekhasini 21]

Izingane Ziyakudinga Ukuvivinya Umzimba

Ucwaningo lwamuva nje luthole ukuthi inani elandayo lezingane aliwuvivinyi njalo umzimba. Lokhu kuvame kakhulu emantombazaneni kunakubafana. Kubonakala sengathi njengoba izingane zikhula, izinga lokuvivinya umzimba liya ngokuya lincipha. Nazi ezinye zezindlela eziningi izingane ezingazuza ngazo ngokuvivinya umzimba njalo:

● Kuqinisa amathambo nemisipha futhi kwenza amalunga omzimba abe nempilo

● Kuvimbela ukukhuluphala nokukhuluphala ngokweqile

● Kuvimbela noma kunqanda izinkinga zokwenyuka komfutho wegazi

● Kuvimbela isifo sikashukela soHlobo 2

● Kwenza umuntu azethembe kakhudlwana futhi kuvimbela ukukhathazeka nokucindezeleka

● Kwenza umuntu ahlale ematasa okungase kumsize ukuba aqhubeke ewuvivinya ngisho nalapho esemdala

[Ibhokisi/Isithombe ekhasini 22]

Impilo Engcono Kwasebekhulile

Abantu bavame ukuthi njengoba uqhubeka ukhula, kulapho uzuza khona kakhulu ngokuzivivinya okusesilinganisweni. Nokho, abantu abaningi asebekhulile bayanqikaza ukuvivinya umzimba njalo ngoba besaba ukulimala noma ukugula. Kuyiqiniso ukuthi asebekhulile kufanele babonane nodokotela ngaphambi kokuba baqale uhlelo lokuzivivinya ngamandla. Nokho, ochwepheshe bakholewa ukuthi ukuvivinya umzimba kungalithuthukisa kakhulu izinga lokuphila kwabantu asebekhulile. Nazi ezinye zezinto ezingase zithuthuke kwasebekhulile uma bezivivinya njalo:

● Ukuphaphama kwengqondo

● Ukulinganisela nokuvumelana nezimo

● Impilo engokomzwelo

● Ukululama ngokushesha lapho begula noma belimele

● Ukusebenza kwesisu namathumbu kanye nesibindi

● Ukugayeka kokudla

● Isimiso sokuzivikela ezifweni

● Ukuqina kwamathambo

● Umdlandla