Kodi Mumachita Mokwanira Zinthu Zolimbitsa Thupi?

“Pakalipano kapena m’tsogolomu, sipakuoneka mankhwala alionse amene angathandize munthu kukhala wathanzi kuposa kuchita bwinobwino zinthu zolimbitsa thupi.”

MAWU ali pamwambawa analemba ndi pulofesa wa sayansi ya zamankhwala, Dr. Walter Bortz Wachiwiri, ndipo anawalemba mu 1982. M’zaka 23 zapitazi, akatswiri ndiponso mabungwe ambiri a zaumoyo akhala akuwabwereza mawuwa m’mabuku, magazini, ndiponso pa Intaneti. N’zoonekeratu kuti, masiku ano malangizo a Dr. Bortz amenewa n’ngothandiza kwambiri monganso mmene analili mu 1982, ndipo mpaka pano anthu ambiri amagwirizana nawo malangizowa. Motero, ndi bwino kudzifunsa kuti, ‘Kodi ndimachita mokwanira zinthu zolimbitsa thupi?’

Ena amaganiza molakwika kuti safunikira kuchita zinthu zolimbitsa ati chifukwa choti si onenepa. Inde, anthu onenepa modetsa nkhawa ndiponso anthu onenepa kwambiri amapindula kwambiri ndi zinthu zolimbitsa thupi. Komabe, ngakhale mutakhala kuti siinu wonenepa, n’zoonekeratu kuti kutakataka kwambiri kungakuthandizeni kukhala wathanzi ndiponso kupewa matenda osiyanasiyana oopsa kuphatikizapo mitundu ina ya matenda a khansa. Kuwonjezera apa, kafukufuku wa posachedwapa akusonyeza kuti kuchita zinthu zolimbitsa thupi kumathandiza kuchepetsa nkhawa ndiponso kuti munthu asamavutike ndi maganizo. Anthu ambiri amene ndi ochepa thupi amavutika ndi zinthu monga kupanikizika maganizo, matenda a mtima, shuga, ndiponso mavuto ena amene amakula ngati munthu sachita mokwanira zinthu zolimbitsa thupi. Motero, kaya ndinu wonenepa kapena ayi, ngati mumangokhala mungachite bwino kwambiri kuyamba kuchita zinthu zambiri zokuthandizani kulimbitsa thupi.

Kodi Moyo Wongokhala Ndi Wotani?

Kodi mungadziwe bwanji ngati mumachita mokwanira zinthu zolimbitsa thupi? Anthu ambiri amasiyanasiyana maganizo pamfundo yoti moyo wongokhala ndi wotani. Komabe, akatswiri ambiri a zaumoyo amagwirizana pa mfundo zikuluzikulu zimene zimagwira ntchito kwa anthu ambiri. Mabungwe angapo a zaumoyo amafotokoza kuti ndinu munthu wongokhala ngati: (1) simuchita zinthu zolimbitsa thupi kwa mphindi 30, katatu pamlungu, (2) simuyendayenda panthawi yanu yopuma, (3) simuyenda kawirikawiri mtunda wa mamita pafupifupi 100 patsiku, (4) nthawi yambiri imene muli maso imatha mutangokhala pansi, (5) muli pantchito imene simukhetsa nayo thukuta.

 Kodi mumachita mokwanira zinthu zolimbitsa thupi? Ngati simukutero, mukhoza kuyambapo lero. Mwina munganene kuti, ‘Koma ndilibe nthawi yochitira zimenezo.’ Podzuka m’mawa, mumakhala wotopa kwambiri. Poyamba ntchito tsiku lililonse, simukhala ndi nthawi yokwanira yokonzekera ndi kupita kuntchito kwanu. Ndiyeno, pambuyo pogwira ntchito tsiku lonse, mumakhala wotopa moti simungathe kuchita zinthu zolimbitsa thupi ndiponso mumakhala ndi zochita zambiri.

Kapena n’kutheka kuti ndinu mmodzi wa anthu ambiri amene amati kuyamba kuchita zinthu zolimbitsa thupi, kenako n’kusiya pambuyo pa masiku ochepa chabe ati chifukwa choti amatopa kwambiri, kapena mwinanso kudwala kumene pambuyo pochita zinthu zimenezi. Ena sachita zinthu zolimbitsa thupi ati poganiza kuti zinthu zimene zingawathandizedi kukhala athanzi ziyenera kuphatikizapo zinthu zovuta kwambiri monga kunyamula zinthu zolemera, kuthamanga mitunda italiitali tsiku ndi tsiku, komanso kudziwongola mwadongosolo.—Onani bokosi lakuti “Kunyamula Zinthu Zolemera ndi Kudziwongola.”

Kuwonjezera pamenepa, pali ndalama zomwe zimafunika komanso mavuto ena ndi ena amene munthu amatha kukumana nawo. Othamanga amafunika zovala ndiponso nsapato zoyenera. Kuti mukhale ndi minofu yolimba, mufunika kukhala ndi zinthu zolemera zoti muzinyamula ndiponso makina apadera ochitira zinthu zolimbitsa thupi. Kulowa kalabu yochitira zinthu zolimbitsa thupi kungalire ndalama zambiri. Ulendo wopita kunyumba yochitira zinthu zolimbitsa thupi ungamakutengereni nthawi yambiri. Komabe, zonse tatchulazi siziyenera kukulepheretsani kuchita zinthu zolimbitsa thupi ndi kukhala wathanzi.

Khalani ndi Zolinga Zoti Mungazikwanitse

Ngati mukukonza zoyamba kuchita zinthu zolimbitsa thupi, chinthu choyambirira n’choti musakhale ndi zolinga zimene simungazikwanitse. Yambani pang’onopang’ono. Posachedwapa, akatswiri a sayansi anavomereza kuti ndi bwino kuyamba pang’onopang’ono n’kumachita kuwonjezera, ndipo amalimbikitsa anthu amene amangokhala kuti aziwonjezera pang’onopang’ono zimene iwo akuchita. Mwachitsanzo, chikalata chomwe anafalitsa a ku yunivesite ya California, chonena za kadyedwe kabwino, kukhala wathanzi, ndiponso mmene anthu angathetsere nkhawa, cha UC Berkeley Wellness Letter chili ndi malangizo akuti: “Yambani ndi kumawonjezera mphindi zochepa tsiku lililonse, ndipo muziwonjezera nthawi yomwe mukuchitira zinthuzo mpaka kufika pa mphindi 30, ndipo mungachite bwino mutamachita masiku  onse pamlungu.” Chikalatachi chinafotokoza kuti “palibe chachilendo chomwe muyenera kuchita, mukhoza kuyenda, kaya kukwera ndi kutsika masitepe, komano chofunika n’choti muzichita mobwerezabwereza, kwa nthawi yotalikirapo, ndiponso mofulumirirapo ngati mungathe.”

Amene akungoyamba kumene ayenera kuikira mtima pa kuchita zinthu zolimbitsa thupizo nthawi zonse osati pa mtundu wa zochitazo. Mukafika poti mphamvu zanu zawonjezeka ndipo simukuvutikanso pochita zinthuzo, tsopano mungayambe kuganiza zochita zinthu zovuta. Mungachite izi mwa kuyamba kuchita nthawi yaitali zinthu zolimbitsa thupi zofuna nyonga zambiri, monga kuyenda ndawala, kuthamanga, kukwera masitepe, kapena kupalasa njinga. M’kupita kwanthawi, kuti mukhale wathanzi labwino kwambiri, mungathenso kuyamba kunyamula zinthu zolemera ndiponso kudziwongola. Koma dziwani kuti, masiku ano pankhani yochita zinthu zolimbitsa thupi, akatswiri ambiri a zaumoyo sagwirizananso ndi maganizo akuti “walira mvula walira matope.” Motero, kuti musadzivulaze, musatope kwambiri, ndiponso kuti musagwe ulesi zomwe kawirikawiri zimam’siyitsa munthu kuchita zinthu zolimbitsa thupi, muzichita zinthu zolimbitsa thupizo pamlingo wabwino.

Muzichita Nthawi Zonse

Anthu amene sapeza nthawi yochitira zolimbitsa thupi angasangalale ndi zimene chinanena chikalata chija cha Wellness Letter. Chikalatachi chinafotokoza kuti “kukhala ndi nthawi zifupizifupi zingapo patsiku zochitira zinthu zolimbitsa thupi kungakuthandizeni kukhala wathanzi. Izi zikutanthauza kuti phindu lomwe mungapeze pochita zinthu zolimbitsa thupi kwa mphindi 10, maulendo atatu patsiku ndi lofanana ndi phindu lochita zinthu zolimbitsa thupi ulendo umodzi kwa mphindi 30.” Motero, simufunikira kuchita zinthu zovuta zolimbitsa thupi kwa nthawi yaitali kuti mukhale wathanzi. Magazini ya The Journal of the American Medical Association inafotokoza kuti ofufuza apeza kuti “kuyamba ndi zinthu zosavuta ndi kumawonjezera pang’onopang’ono komanso kuchita zinthu zovuta kwambiri, zonse  zimathandiza kuti munthu asadwale chisawawa matenda a mtima.”

Koma chofunika ndicho kuchita nthawi zonse zinthu zolimbitsa thupi. Poganizira zimenezi mungachite bwino kuona kalendala yanu ndi kusankha masiku ndi nthawi yochitira zinthuzo. Mutachita zinthu zolimbitsa thupi mosaphonyaphonya kwa milungu ingapo, mosakayikira mudzaona kuti chayamba kukhala chizolowezi chanu. Mutayamba kuona phindu lake la zimenezi, mwina mungathe kuyamba kumafuna kuti tsiku ndi nthawi yochitira zinthuzo ikwane msanga.

Moyo Wotakataka ndi Wabwino

Ngakhale zili zoona kuti kuchita zinthu zolimbitsa thupi tsiku ndi tsiku ngakhale kwa mphindi 30 kungakuthandizeni kwambiri kukhala wathanzi, koma malinga ndi malangizo amene a zaumoyo akhala akupereka posachedwapa, ndi bwino kwambiri kuzichita nthawi yotalikirapo. Tsopano akulimbikitsa kuti ngati munthu akufuna kuti mtima ndiponso mitsempha yake ya magazi izigwira bwino ntchito, ayenera kumachita zinthu zolimbitsa thupi mphindi 60 patsiku. Izinso zikhoza kuchitika mwa kuchita zinthuzo moduladula patsiku. Magazini yofotokoza za mankhwala ya Canadian Family Physician inafotokoza kuti “zimene akulimbikitsa masiku ano ndi zoti munthu azichita zinthu zolimbitsa thupi kwa nthawi yokwana mphindi 60 tsiku lililonse. Zikuoneka kuti mungapindulebe ndi zinthu zolimbitsa thupi mosaganizira kuti nthawi yake mwaigawagawa motani.” Magaziniyi inanenanso kuti: “Ngakhale kuti pa kafukufuku wosiyanasiyana apeza kuti kuchita zinthu zolimba kumathandiza kuchepetsa imfa, masiku ano akulimbikitsa kuti anthu asamachite zolimbitsa thupi zovuta kwambiri.”

Mfundo yagona pakuti thupi lanu linakonzedwa moti muziyendayenda ndi kumachita nthawi ndi nthawi zinthu zomwe zingakuthandizeni kukhala ndi thupi lolimba. Kumangokhala kungathe kuwononga moyo wanu. Ndipo palibe mavitameni, mankhwala, chakudya, kapena opaleshoni iliyonse yomwe ingalowe mmalo mwa kuchita zinthu zolimbitsa thupi. Komanso, tifune kapena tisafune, tiyenera kudziwa kuti pamafunika nthawi kuti tichite mokwanira zinthu zolimbitsa thupi, zikhale zovuta kapena ayi, kayanso tizichite moduladula kapena kamodzin’kamodzi. M’pofunika kuti muzipatula nthawi n’cholinga choti mukhale ndi thupi lamphamvu monganso mmene mumapatulira nthawi yoti mudye ndiponso kugona. Kuti izi zitheke pamafunika kudziletsa ndiponso kukonza bwino zochita pamoyo wathu.

Pandandanda iliyonse yochitira zinthu zolimbitsa thupi pamafunika khama. Komano, mavuto ena ndi ena amene angakhalepo pamodzi ndi kudzipereka kumene kumafunika kuti munthu akhale moyo wathanzi sikungafanane m’pang’ono pomwe ndi mavuto oika moyo pachiswe amene amakhalapo chifukwa cha moyo wongokhala. Khalani wotakataka, khetsani thukuta nthawi ndi nthawi, igwiritseni ntchito minofu yanu, mwa kutero mungathe kukhala ndi moyo wathanzi ndiponso wautali.

 [Bokosi/Zithunzi patsamba 24]

Zochita Zotulutsa Thukuta

Ngakhale kuti kuwonjezerako pang’ono ntchito zolimba zimene mumachita tsiku ndi tsiku kungathandize kuti mukhale wathanzi, akatswiri ofufuzafufuza amati munthu angapindule kwambiri mwa kuchita mobwerezabwereza zinthu zolimba. Taonani zina mwa zinthu zimene mungachite.

Akatswiri a zaumoyo amati ndi bwino kuonana kaye ndi adokotala munthu asanayambe kuchita zinthu zovuta zolimbitsa thupi.

● Kuyenda ndawala: Iyi ndi imodzi mwa njira zosavuta zolimbitsira thupi. Zomwe zimafunika ndi nsapato zabwino zoti muziyendera ndi njira yoti muyendemo. Muziponya mayadi ataliatali ndiponso mofulumirirapo kusiyana ndi kuyenda wamba. Yesetsani kumayenda liwiro la makilomita anayi kapena asanu ndi anayi paola.

● Kuthamanga: Kuthamanga kwake sikukhala kofulumira kwambiri. Anthu amati kuthamanga kumathandiza kwambiri kuti mtima ndi mitsempha ya magazi zizigwira bwino ntchito yake. Komano chifukwa chakuti munthu pothamanga amagunyuza kwambiri thupi, nthawi zambiri amatha kuvulala minofu ndiponso molumikizira mafupa. Motero othamanga asamaiwale kuti afunika kuvala nsapato zabwino, kuponya mayadi abwinoabwino, ndiponso osathamanga kwambiri.

● Kupalasa njinga: Ngati muli ndi njinga, mukhoza kuchita zinthu zopindulitsa kwambiri zolimbitsa thupi. Kupalasa njinga kumachititsa kuti thupi ligwiritse ntchito chakudya chambiri chimene munthu wadya. Komano mofanana ndi kuyenda ndiponso kuthamanga, nthawi zambiri njinga amakwerera mumsewu. Motero muyenera kukhala tcheru mukakwera njinga, ndi kusamala kwambiri popewa ngozi.

● Kusambira: Mukamasambira mumagwiritsa ntchito minofu yonse ikuluikulu ya m’thupi mwanu. Kusambira kumathandizanso kuti molumikizira mafupa muzikhala mofewa, ndipo mtima ndi mitsempha ya magazi zingathe kumagwira ntchito bwino kwambiri, monga momwe zimakhalira ndi kuthamanga. Anthu amati kusambira ndi kwabwino kwambiri kwa anthu amene ali ndi nyamakazi, matenda a msana, kapena onenepa kwambiri kuphatikizaponso amayi oyembekezera ndipo zili choncho chifukwa chakuti thupi siligunyuzika kwambiri. Pewani kusambira muli nokha.

● Kunjanja pa sipuling’i: Kuti munthu achite zimenezi amafunika kukhala ndi chipangizo chokhala ndi sipuling’i kupansi kwake. Ndiye amanjanja pa chipangizochi. Anthu amene amalimbikitsa anzawo kuchita masewera amenewa amati masewerawa amathandiza kuti magazi ndiponso timadzi tina ndi tina ta m’thupi tizizungulira bwino m’thupimu, amathandiza kuti mtima ndi mapapo zizigwira ntchito bwino kwambiri, amathandiza kuti minofu izikhala yolimba, thupi lonse lizigwira ntchito bwino, ndiponso kuti munthu azitha kuima bwinobwino.

[Bokosi/Chithunzi patsamba 25]

Kunyamula Zinthu Zolemera ndi Kudziwongola

Akatswiri a sayansi posachedwapa apeza kuti munthu angakhale wathanzi kwambiri ngati pa zochita zake zolimbitsa thupi amachitanso zinthu zolimbitsa minofu, monga kunyamula zinthu zolemera. Kuchita izi mwadongosolo, kungathandize munthu kukhala ndi minofu yolimba komanso mafupa olimba ndipo kumathandizanso kuchepetsa mafuta m’thupi.

Akatswiri ambiri a zaumoyo amanenanso kuti kudziwongola n’kwabwino chifukwa kumathandiza kuti thupi likhale lomasuka ndiponso kuti magazi aziyenda bwino. Kudziwongola kungathandize kuti molumikizira mafupa mukhale mofewa kwambiri.

Koma kuti musavulale, ndi bwino kuchita zinthu zolimbitsa thupi zimenezi mosamala. Mungachite bwino kuona ena mwa malangizo ake m’mabuku odalirika kapena kukambirana ndi adokotala.

[Bokosi/Chithunzi patsamba 25]

Mmene Kuchita Zinthu Zolimbitsa Thupi Kumakhudzira Maganizo

Akatswiri a sayansi apeza kuti kuchita zinthu zolimbitsa thupi kungachititse kuti timadzi tosiyanasiyana ta mu ubongo timene timachititsa kuti munthu asamasungulumwe tizigwira bwino ntchito. Izi mwina zikusonyeza chifukwa chake anthu ambiri amati amamva bwino akamaliza kuchita zinthu zolimbitsa thupi. Ndipo pa kufufuza kwina apeza kuti anthu amene amachita kawirikawiri zinthu zolimbitsa thupi sikawirikawiri kukhala opanikizika maganizo kusiyana ndi amene amangokhala. Ngakhale kuti mfundo zina zimene amapeza n’zosatsimikizika kwenikweni, madokotala ambiri amalimbikitsa anthu kuti azichita zinthu zolimbitsa thupi pofuna kuchepetsa nkhawa ndiponso maganizo.

[Bokosi/Chithunzi patsamba 26]

Zochita Zatsiku ndi Tsiku Zimene Zingakuthandizeni Kukhala Wathanzi

Malinga ndi zimene apeza pa kafukufuku wa posachedwapa, anthu amene amangokhala angapindule mwa kubwerezabwereza zinthu zosavuta zimene amachita tsiku ndi tsiku. Mwina mungakonde kuyesako zina mwa zinthu zotsatirazi.

● Yendani pa masitepe m’malo mokwera chikepe kapena tsikani chikepe musanafike pomwe mukufuna ndi kupitiriza ulendowo kudzera pa masitepe.

● Ngati mwayenda pabasi, tsikani padakali kamtunda musanafike komwe mukupita ndipo yendani pansi mtunda wotsalawo.

● Poyenda pagalimoto yanuyanu, khalani ndi chizolowezi choimika galimotoyo pataliko pang’ono ndi kumene mukupita. M’malo amene galimoto zina zimaimikidwa pamwamba ndi zina pansi, imikani galimoto yanu pamalo oti mukatsika mukwera kapena mutsika masitepe.

● Pocheza muziyenda. Sikuti nthawi zonse mumafunika kukhala pansi pocheza ndi anzanu kapena banja lanu.

● Ngati ntchito yanu imafuna kuti muzikhala pansi pamalo amodzimodzi, yesani kukonza zoti muzigwira ntchitoyo choimirira, ndi kumayendayenda ngati n’kotheka.

[Bokosi/Chithunzi patsamba 26]

Kodi Mumamwa Madzi Okwanira?

Kusamwa madzi okwanira pamene mukuchita zinthu zolimbitsa thupi kungakhale koopsa. Kungachititse kuti mutope kwambiri, thupi lilephere kuchita zinthu bwino, ndiponso minofu ingathe kukungana. Pamene mukuchita zinthu zolimbitsa thupi, mumatuluka thukuta kwambiri, ndipo izi zingathe kukuchepetsani magazi. Ngati simubwezeretsa madzi amene akutuluka m’thupi, mtima umapopa magazi movutikira. Ena amati kuti musathe madzi m’thupi muzimwa madzi musanayambe kuchita zinthu zolimbitsa thupi, m’kati mochita zinthuzo, ndiponso pambuyo pake.

[Bokosi patsamba 27]

Muzinyadira Thupi Lanu Chifukwa ndi Mphatso Yochokera kwa Mulungu

Baibulo limatilimbikitsa kuti tiziona thupi lathuli ndiponso mphatso ya moyo kuti n’zapamwamba kwambiri. Mfumu Davide ya Israyeli wakale inalemba kuti: “Chipangidwe changa n’choopsa ndi chodabwitsa.” (Salmo 139:14) Mofanana ndi Davide, nawo Akristu oona amayamikira kwambiri mphatso ya moyo. Amaona kuti m’pofunika kwambiri kusamalira bwino matupi awo.

Zaka pafupifupi 2000 zapitazo, Mulungu anauzira mtumwi Paulo kulemba kuti: “Chizolowezi cha thupi chipindula pang’ono, koma chipembedzo chipindula zonse, popeza chikhala nalo lonjezano la ku moyo uno, ndi la moyo ulinkudza.” (1 Timoteo 4:8) Mawu a Paulo amenewa akusonyeza kuti ngakhale kuti kuchita zinthu zolimbitsa thupi n’kopindulitsa, koma phindu limeneli silingapose phindu la nthawi yaitali lokhala paubwenzi wabwino ndi Mulungu. Motero Akristu oona sachita kunyanyira poyesayesa kukhala athanzi, ndipo salola kuti “chizolowezi cha thupi” chikhale patsogolo m’malo mopembedza Mulungu.

Akristu amadziwa kuti akakhala athanzi, m’pamene angathe kusonyeza bwino kwambiri kuti amakonda Mulungu ndiponso anansi awo. Kukhala wotakataka, limodzi ndi kudya zakudya zabwino ndiponso kupuma mokwanira, n’kofunika kwambiri kuti munthu akhale wathanzi. Ponyadira matupi awo monga mphatso yochokera kwa Mulungu, Akristu oona amayesetsa kuchita zinthu zimenezi.