Indlela Ongalonda Ngayo Impilo Yakho

INSELELE namuhla iwukunquma ukuthi yini ezoyithuthukisa kakhulu impilo yakho. Imithombo yezindaba inokwaziswa okuningi okuphathelene nokudla, ukuvivinya umzimba, izithasiselo zezakhi zokudla nokunye okuningi okuthinta impilo. Ngeshwa, okuningi kwalokhu kwaziswa kuyangqubuzana. Umlobi wezesayensi uDenise Grady uthi: “Izeluleko ezinikezwa umphakathi mayelana nokuthi kufanele udleni, uphuze miphi imithi, nokuthi nje uphile kanjani, kubonakala sengathi zishintsha ngokuphelele isikhathi ngasinye lapho kunyatheliswa imiphumela yocwaningo olusha emaphephabhukwini ezokwelapha.”

Abanye odokotela baluleka ngokuthi kungcono kakhulu ukunamathela ezintweni eziyisisekelo kunokuzama zonke izindlela ezintsha ezivelayo zokuthuthukisa impilo. Ngokwesibonelo, i-American Medical Association Family Medical Guide ithi: “Ungahlala uwumqemane ukuphila kwakho konke ngokwenza izinguquko ezakhayo endleleni yakho yokuphila nangokuxilongwa udokotela njalo, ukuze kutholakale noma isiphi isifo esiqubukayo futhi selashwe ngokushesha.” Kodwa yiziphi “izinguquko ezakhayo endleleni yokuphila”? Ake sicabangele ezintathu.

Khetha Ukudla Okunomsoco

Abezokwelapha batusa ukuba sidle ukudla okunhlobonhlobo, ukuze sithole amandla esiwadingayo kuma-carbohydrate, ikakhulukazi lawo atholakala ekudleni okusanhlamvu, ubhontshisi, imifino nezithelo.a Nokho, impilo yethu ayithintwa yilokho esikudlayo kuphela kodwa nawukuthi sidla kangakanani. Kubalulekile ukudla ngokulinganisela. Ukudla ukudla okukhiqiza amandla angaphezu kwalawo adingwa imizimba yethu kubangela ukukhuluphala. Incwadi ethile yezokwelapha ithi lokhu kungayikhandla inhliziyo, kuwohloze umzimba, futhi kwenze umuntu “achayeke esifweni senhliziyo, sikashukela, samathambo nezinye izifo eziningi.”

Eminyakeni yamuva nje kuye kwakhulunywa kakhulu ngendaba yamafutha asekudleni. Ochwepheshe abaningi bezempilo bathi ukudla okugcwele amafutha anqumayo kwandisa ingozi yesifo senhliziyo nezinhlobo ezithile zomdlavuza. Kodwa-ke, lokhu akusho ukuthi kufanele singawathinti nhlobo amafutha. UMary Abbott Hess, owayengumongameli we-American Dietetic Association, uthi: “Cishe nsuku zonke kuba nethuba lokunezela ingcosana yokudla okuthandayo ekudleni okunomsoco.” Isihluthulelo siwukunciphisa amafutha nokungazidli ezinye izinhlobo zawo.

Kuyavunywa ukuthi ukushintsha imikhuba yakho yokudla akulula. Eqinisweni, abanye bangase bacabange ukuthi baphilela ize uma kumelwe njalo bazincishe ukudla abakuthandayo. Kodwa kunokuba ukubheke kanjalo, funa indlela yokulinganisela. Okudingekayo ukuba unciphise ezintweni ezithile kunokuba uziyeke ngokuphelele. I-Family Medical Guide ecashunwe ekuqaleni ithi: “Ukulandela indlela yokuphila enempilo akusho ukuthi kumelwe ungabe usakujabulela ukuphila.”

Izazi zokudla zisikisela ukuthi ungakwenza kube lula ukushintsha indlela odla ngayo ngokuyeka ukudla okungenamsoco kancane kancane. Ngokwesibonelo, zama ukudla ngendlela elinganiselayo isonto lonke, hhayi nje usuku olulodwa. Uma njengamanje udla inyama ebomvu nsuku zonke, zama ukunciphisa uyidle kathathu ngesonto. Kungokufanayo nangokudla okunamafutha anqumayo, njengebhotela, ushizi, u-ayisikhilimu nokudla okulula okugcwele amafutha. Umgomo kufanele kube ukunciphisa amafutha owadlayo angabi ngaphezu kwamaphesenti angu-30 engqikithi yokudla okunika amandla.

UDkt. Walter Willett waseHarvard University uxwayisa ngengozi yokunciphisa amafutha ekudleni abese esikhundleni sawo umuntu edla ukudla okunesitashi noshukela. Ngokuvamile lokhu kubangela ukukhuluphala. Indlela engcono iwukunciphisa kokubili amafutha nama-carbohydrate ekudleni kwakho.

Ukuvivinya Umzimba Okusesilinganisweni

Indlela enhle yokuphila ihlanganisa nesimiso sokuvivinya umzimba njalo. UDkt. Steven Blair, umhleli wombiko ophathelene nomzimba ophilile owabhalwa udokotela omkhulu ohlinzayo e-United States, uthi: “Abantu abayeka ubuvila futhi bavivinye umzimba ngokusesilinganisweni bawanciphisa ngesigamu amathuba okubulawa yisifo senhliziyo.” Ngokudabukisayo, abantu abaningi namuhla abazivivinyi ngisho nakancane. Ngokwesibonelo, kuthiwa e-United States umuntu oyedwa kwabane akawuvivinyi nhlobo umzimba. I-Toronto Star ibika ukuthi ucwaningo lwaseCanada olunesihloko esithi 1997 Physical Activity Benchmarks lwaveza ukuthi “abantu baseCanada abangamaphesenti angu-63 babeba matasa isikhathi esingaphansi kwehora ngosuku.” Kanti abacwaningi eBrithani bathi idlanzana lezingane abazihlola “lalivilapha kangangokuba izinhliziyo zalo zazishaya ngendlela efanayo lapho ziphapheme nalapho zilele.”—The Sunday Times.

Esikhathini esidlule abantu babecabanga ukuthi ukuvivinya umzimba ngokuzikhandla yikona okuthuthukisa impilo. Kodwa akudingeki ukuba umuntu azivivinye ngamandla ukuze abe umqemane. Eqinisweni, ngokombiko kadokotela omkhulu ohlinzayo, “ukusebenzisa ama-calorie angu-150 [ama-kilojoule angu-630] ngosuku [uvivinya umzimba ngokusesilinganisweni] kunganciphisa ingozi yesifo senhliziyo, umfutho ophakeme wegazi, umdlavuza nesifo sikashukela.”

Lapho ukhetha indlela yokuzivivinya, kubalulekile ukuba ukhethe okuthile okujabulelayo ukukwenza. Ngalé kwalokho, ngeke kube yingxenye yokuphila kwakho. Isihluthulelo akukhona lokho okwenzayo lapho uzivivinya kodwa ukuthi ukwenza kangaki. I-U.S. National Institutes of Health isikisela ukuthi njengesiqondiso, “izingane nabantu abadala kufanele bazibekele umgomo wokuvivinya umzimba ngokusesilinganisweni okungenani imizuzu engu-30 cishe nsuku zonke.”

Ukuzivivinya okunjani okubhekwa njengokusesilinganisweni? Ukubhukuda, ukuhamba ngamandla, ukugibela ibhayisekili, ukugeza nokupholisha imoto, ukugibela izitebhisi nokucoca igceke. Akudingeki ukuba ujoyine isikhungo sokuvivinya umzimba ukuze ube nempilo enhle. Nokho, nasi isixwayiso: Abezokwelapha batusa ukuthi uma unomlando wesifo senhliziyo nemithambo yegazi noma ungowesilisa owevile eminyakeni engu-40 noma ungowesifazane owevile kwengu-50, kufanele uqikelele ukuthi uthintana nodokotela ngaphambi kokuba uqale isimiso sokuvivinya umzimba.

Kuthiwani Ngokubhema, Izidakamizwa Notshwala?

Ukubhema: Intuthu kagwayi inezithako ezingaphezu kuka-4 000 eziyingozi empilweni, kanti ezingu-200 kuzona kuyaziwa ukuthi ziwubuthi. Nokho, kungakhathaliseki ukuthi lingakanani inani lezinto eziwubuthi, awungatshazwa umphumela omubi wokubhema empilweni yomuntu. Imbalwa kakhulu eminye imikhiqizo ethengwayo ebulala abantu njengogwayi. Ngokwesibonelo, e-United States izifo ezihlobene nogwayi zibulala abantu ngokuphindwe izikhathi eziyishumi kunezingozi zomgwaqo. I-World Health Organization ilinganisela ukuthi emhlabeni wonke ukubhema kubulala abantu abayizigidi ezintathu ngonyaka!

Ngaphandle kwengozi enkulu yomdlavuza nesifo senhliziyo, abantu ababhemayo baphathwa umkhuhlane njalo, baba nezilonda emathunjini, bacinana imigudu yokuphefumula, babe nomfutho wegazi ophakeme kunabantu abangabhemi. Ukubhema kubulala nekhono lomuntu lokuhogela nokunambitha. Ngokusobala, ukuyeka ukubhema kungesinye sezinyathelo zokuvikela impilo ezibaluleke kakhulu umuntu angazithatha. Kodwa kuthiwani ngezidakamizwa notshwala?

Izidakamizwa: Ukusetshenziswa kabi kwezidakamizwa sekudale umonakalo omkhulu ekuphileni kwabantu emhlabeni wonke. UMnyango Wezempilo Nezinkonzo Zomphakathi Wase-United States uthi: “Unyaka ngamunye, ukusebenzisa kabi izidakamizwa kubulala amaMelika angu-14 000.” Kodwa akubona abadla izidakamizwa ezingekho emthethweni kuphela abathintwa uhwebo lwezidakamizwa. Ukuze ithole imali yokusekela lo mkhuba, imilutha eminingi iphendukela ebudloveni nasekwebeni. I-Sociology of Juvenile Delinquency ithi: “Ukuvukelana kwamaqembu ashushumbisa i-crack [i-cocaine] sekuphendule eminye imiphakathi yasemadolobheni yaba ‘kukwamshay’ azafe,’ lapho amazinga okubulawa kwabantu ephakeme khona kakhulu kangangokuba amaphoyisa asebheka lezo zindawo njengezindawo zeziyaluyalu.”

Kodwa-ke, ukusetshenziswa kabi kwezidakamizwa akuyona inkinga yase-United States kuphela. Ngokwezibalo, unyaka ngamunye kufa abantu abangu-160 000 kuya ku-210 000 emhlabeni wonke ngenxa yokuzijova ngezidakamizwa. Ngaphezu kwalokho, abayizigidi basebenzisa ezinye izidakamizwa eziyingozi, njenge-khat (isidakamizwa esiyiqabunga eliluhlaza), i-betel nut ne-cocaine.

Utshwala: Nakuba izidakamizwa eziyingozi njenge-cocaine ne-heroin zaziwa emphakathini, ukusetshenziswa kabi kotshwala kubangela ngisho nomonakalo omkhulu. I-Medical Post ibika ukuthi “umuntu oyedwa kwabayishumi eCanada” uwumlutha wotshwala futhi lokhu “kudla imali yezinhlelo zezempilo engama-dollar ayizigidi ezingu-10 000 [amaRandi ayizigidi ezingu-62 000] ngonyaka.” Kulinganiselwa ukuthi kwelase-United States, utshwala bunesandla ezingozini ezinyantisayo zomgwaqo nezomlilo ezingamaphesenti angu-50, ezingozini zokugwiliza kwabantu ezingamaphesenti angu-45 kanye nasezingozini zabahamba ngezinyawo ezingamaphesenti angu-36. Ukusebenzisa kabi utshwala nako kunengxenye ebugebengwini obuningi obunobudlova. Labo ababulalayo, abahlasela abanye, abadlwengulayo, abaxhaphaza izingane, noma abazibulalayo ngokuvamile basuke bethé ukuthinta okhambeni.

Uma othile omthandayo ewumlutha wotshwala, ugwayi noma izidakamizwa, funa usizo.b IZwi likaNkulunkulu, iBhayibheli, lithi “umngane uthanda ngezikhathi zonke, nomzalwane uzalwa ekuhluphekeni.” (IzAga 17:17) Yebo, ukuthembela ekusekeleni kothando komkhaya nabangane kungakusiza kakhulu ukuba ubhekane nesimo esinzima.

Kodwa ukuze ube umqemane ngempela, kudingeka okungaphezu kwempilo enhle ngokomzimba. Izici ezingokwengqondo nezingokomoya nazo zinendima ebalulekile ekulondolozeni indlela yokuphila enempilo. Isihloko esilandelayo sizodingida le ndaba.

[Imibhalo yaphansi]

[Amazwi acashunwe esihlokweni ekhasini 5]

“Ukulandela indlela yokuphila enempilo akusho ukuthi kumelwe ungabe usakujabulela ukuphila”

[Amazwi acashunwe esihlokweni ekhasini 6]

I-World Health Organization ilinganisela ukuthi ukubhema kubulala abantu abayizigidi ezintathu unyaka ngamunye

[Amazwi acashunwe esihlokweni ekhasini 7]

“Cishe nsuku zonke kuba nethuba lokunezela ingcosana yokudla okuthandayo ekudleni okunomsoco”

[Isithombe ekhasini 5]

Ukuvivinya umzimba njalo kungaba yingxenye yokuphila okunempilo

[Isithombe ekhasini 6]

Gwema ugwayi nezidakamizwa ezingekho emthethweni

[Isithombe ekhasini 7]

Izithelo nemifino kuyilungele impilo yakho

[Isithombe ekhasini 7]

Ngisho nemisebenzi yasekhaya yansuku zonke ingaba indlela enhle yokuvivinya umzimba