Utano Hwakanaka—Chii Chaunogona Kuita Pamusoro Pahwo?

“MURUTIVI somuuyo worubudiriro rwakati kuti rwakatanhamara rwemishonga yazvino uno, chimiro chakapararira kumativi mazhinji enyika chokuti utano ndichimwe chinhu vanachiremba vanogovera vanhu, panzvimbo pechimwe chinhu icho nzanga navanhu vamwe navamwe vanozviwanira ivo vamene.” Akanyora kudaro Dr. Halfdan Mahler muWorld Health, pepa guru reWorld Health Organization.

Chokwadika, vanachiremba nezvipatara vanobetsera zvikuru kwazvo kuutano hwedu negarikano. Hunyanguvezvo, vanoita rutivi rwuri madikanwa rwokurapa. Tinotsvaka mabasa avo apo chimwe chinhu chinenge chisino kururama, asi hatigarofunga pamusoro pavo patinonzwa tanaya. Ko zvino, tinogona kuitei kuti tigone kuzviwanira timene upenyu hwakanaka?

Nhungamiro Dzokurarama Kuno Ugwinyi

Zvikurukuru, magorokotera anobvumirana kuti ugwinyi hwakanaka hunotsamira pazvinhu zvitatu zvikuru: zvokudya zvakadzikama, chiito chokusimbisa muviri chenguva dzose, uye kurarama kwakatsiga. Zvamazvirokwazvo hapana shaikwo yamashoko pamusoro peidzi nyaya, uye mazhinjisa awo anoshanda uye anobetsera. Mimwe mifungo yakakodzera yazvino uno pamusoro pokuti zvokudya nechiito chokusimbisa muviri zvinowirirana sei noutano hwedu inopiwa mubhokisi rinoti “Zvokudya Zvako Noutano Hwako” uye “Chiito Chokusimbisa Muviri, Ugwinyi, Noutano.”

Kunyange zvazvo mashoko anobetsera zvikuru achiwanika, maidi anoratidzira, nomutoo unonzwisa urombo, kuti kuwana utano hwakanaka hakuzati kwakatanhamara zvikuru pandaza yavanhu vazhinjisa yezvinhu zvokutanga. Pakati pezvimwe zvinhu, “munhu ari wose anoziva chiri chinodikanwa kuti atapudze uremu,” akataura kudaro Dr. Marion Nestle weOffice of Disease Prevention and Health Promotion muWashington, “asika kupararira kwokunyanyova nouremu hakuzati kuchiratidzika kuva kunochinja zvikuru.” Mukuwirirana nehofisi yake, anenge munhu 1 muvane 4 muUnited States anopfuura 20 muzana yokunyanyova nouremu.

Nomutoo wakafanana, kunzvera kwakaitwa neU.S. National Center for Health Statistics kunoratidzira, kuti: “Zvikurukuru, pakati pa 1977 na 1983 panoratidzika kuve pakava newedzero mumiitiro isina kunaka yougwinyi.” Ndeipiko iri iyi “miitiro isina kunaka yougwinyi?” Haizati iri zvinetso izvo munhu asina udzori pazviri zvakadai seshaikwo yezvokudya zvinovaka muviri, matenda, kana kuti kushatswa kwezvinhu. Panzvimbo pakwo, izvo zvinhu zviri chaizvoizvo mutoro womunhu—miitiro yakadai sokusvuta, kunyanyodyisa, kunyanyonwisa, nokushandisa zvisino kufanira mirimo.

Nomutoo wakajeka, mashoko anopfuura zvezvokurapa kana kuti zvesaenzi pamusoro pechokuita kuwana ugwinyi hwakanaka anodikanwa. Donzo guru zvikuru rokurarama mukuwirirana nomutoro wedu wohunhu riri madikanwa. Tinofanira kusundwa kwete kuita zvinhu izvozvo bedzi izvo zvichabetsera kuutano hwakanaka asiwo kudzivisa zvinhu izvozvo zvichautapudza. Tinogona kuwana kupi donzo rakadaro nesundo zvokutibetsera kurarama mukuwirirana nohunhu hune utano?

Kunyange zvazvo vanhu vazhinjisa vangave vasingazivi nezvako, chiremba ari munyori, S. I. McMillen, akatsinhira musumo yebhuku rake rinonzi None of These Diseases, kuti: “Ini ndine chivimbo chokuti muravi achakuchidzirwa kuwana kuti mirairo yeBhaibheri inogona kumudzivisa patapuro dzakati kuti dzehosha, mukenza zhinji dzinouraya, napangozi refu yehosha dzendangariro dziri kuwedzera pasinei zvapo nenhamburiko dzose dzemishonga yazvino uno. . . . Rugare haruzati ruchibva mumacapsule.”

Tinogona kuona muidzi tsinhiro kuti kunyange zvazvo Bhaibheri risati riri bhuku rinoshandiswa rezvokurapa kana kuti bhuku routano, rinogovera nheyo nenhungamiro dzinogona kuparira miitiro yakanaka noutano hwakanaka. Ndedzipiko dzimwe dzeidzi nheyo?

Ndangariro Nechitarisiko Pamusoro Poupenyu

Somuenzaniso, “saenzi yokurapa inoziva kuti kunzwa kwakadai sokutya, kusuruvara, shanje, pfunde pfunde noruvengo zvinoparira zvirwere zvedu zvizhinjisa,” akadaro Dr. McMillen adudzwa pamusoro apa. “Kurangarira kunosiana kubvira pa 60 muzana kusvikira kuinenge 100 muzana.”

Chiiko chingaitwa kurapa ikoku? Nomutoo unofadza, makore ane 3 000 akapfuura, Bhaibheri rakaratidzira, kuti: “Mwoyo wakaterama ndiwo upenyu hwomuviri wenyama, asi godo rinoodza mapfupa.” (Zvirevo 14:30) Asika munhu anowana sei “mwoyo wakaterama”? Zano reBhaibheri ndeiri: “Shungu dzose, nokutsamwa, nehasha, nokupopota, nokutuka, nezvakaipa zvose, ngazvibviswe kwamuri.” (VaEfeso 4:31) Namamwe mashoko, kufarikanya utano hwakanaka hwomuviri, tinofanira kudzora kunzwa kwedu.

Chokwadika, ikoko kunopesana nepangiro yenyanzvi dzechirwere chendangariro nenyanzvi dzokushanda kwendangariro dzazvino uno. Dzinowanzorumbidza kuti tiratidzire kunzwa kwedu panzvimbo pokuedza kukudzora. Kubudisa pfunde pfunde nokudziurira kutsamwa kwako kungaunza sununguko yechinguvana kuno uyo anonzwa akapfigirwa uye akangaidzika. Asika ikoku kunoitei kuukama hwake naavo vakamupoteredza, uye rudzii rwokuita rungamutswa naikoko kwavari? Hakuzati kwakaoma kufungidzira kunyanduka nokupirutsika, tisati hedu tichidudza kuvadziko inobvira yomuviri, uko kungaparirwa kana munhu ari wose akaratidzira kunzwa kwake panzvimbo pokuedza kukudzora. Kunongoparira bedzi chinetso chakakomba chisingatongoperi.

Chokwadika, hakuzati kuri nyore kudzora uku kunzwa kunokuvadza, zvikurukuru kana munhu akakombamira kukukurirwa nokutsamwa nehasha. Ndokusaka Bhaibheri richipfuurira kuti: “Muitirane mwoyo munyoro, munzwirane tsitsi, mukanganwirane.” (VaEfeso 4:32) Namamwe mashoko, rinoti tinofanira kutsiva kunzwa kusino kutsarukana kunokuvadza nekuya kwakatsarukana.

Ko kunzwa kwakadaro kwakatsarukana kuna vamwe kunotiitirei? “Kutarisira kune chokuita noupenyu,” anonyora kudaro Dr. James Lynch mubhuku rake The Broken Heart. “Murairo wo‘kuda muvakidzani wako sokuzvida kwaunoita iwe umene’ hauzati uchingova murairo bedzi wetsika—ndowekushanda kwomuviri.” Pamusoro pebetsero idzo wirirano dzakadaro dzakatsarukana dzinovigira, Robert Taylor, nyanzvi yechirwere chendangariro, anowedzera, kuti: “Kuziva kuti kuna vanhu vaunogona kutendeukira kwavari munguva dzokushaiwa unogona kugovera kumwe kunzwa kunokosha zvikuru kwechengeteko, kwetariro nekariro—izvo zvose zvinogona kuva mishonga mikuru yenhamo.” Nokudaro, kunyange mishonga yazvino uno ingaedza kuporesa nokuda kwedzimwe dzeidzo dzinonzi hosha dzechirwere chendangariro, nhungamiro dzakapfava dzeBhaibheri dzinogona kubetsera kudzidzivisa pakuitika pakutanga. Upi noupi anodisisa kushandisa nhungamiro dzeBhaibheri anobetserekana mundangariro nomumuviri.

Miitiro Nokupindwa Muropa

Chimwe chinhuwo zvacho chinotapura garikano yedu yendangariro nomuviri ndiwo mabatire atinoita muviri wedu. Kupfurikidza nenhamburiko yakati kuti kwatiri—kudya nomutoo wakakodzera, kuwana chiito chokusimbiswa kwomuviri kunodikanwa uye zororo, kuramba takashambidzika, zvichingunodaro—muviri wedu uchazvitarisira iwo umene. Zvisinei, kana tichirovedza kuubata zvisina kufanira, nokukurumidza uchapera simba, uye tichatambura miuyo yacho.

Pangiro yeBhaibheri ndeiyi: “Ngatizvichenurei timene patsvina iri yose yenyama nomudzimu.” (2 VaKorinte 7:1) Tinogona sei kushandisa pangiro yakadaro, uye chii chiri betsero? Rangarira mushumo unotevera wakaitwa neWashington-based Worldwatch Institute: “Kusvuta fodya idenda riri kuwedzera pa 2,1 muzana pagore, nokukurumidza zvikuru kupinda chiverengero chavagari venyika. . . . Wedzero mushandiswo yefodya yakaderera zvishoma mumakuvamba mamakumi masere, zvikurukuru nokuda kwezvikonzero zvomugariro wemari, asi yakatangazve wedzero yayo inokurumidza. Vanhu vanopfuura bhirioni imwe zvino vanosvuta fodya, vachipedza midzanga inenge ina matiririoni 5 pagore, avhareji yeinopfuura hafu yepakiti pazuva.”

Chii chave chiri muuyo weiri ‘denda rinowedzera’? Bhokisi riri pamwe chete neiyi nhau rinopa zvokurangarira zvakati kuti zvine mufungo. Ndaza haizati ichitongonetesa, asi shoko racho rakajeka: Kupindwa muropa nefodya kune simba uye kunodya mari. Muitiro unosvibisa unokuvadza utano hwavose vari vaviri avo vakapindwa muropa naavo varipo.

Zvakadiniko nenhamburiko dzokurega muitirowo? Pasinei hapo nenhimbe dzose dzokudzivisa kusvuta fodya, rubudiriro rwave rwuri ruduku mumwero wenyika yose. Ikoko imhaka yokuti kukurira muitiro wokusvuta fodya ihondo yesimba yokukwira makata. Kunzvera kunoratidzira kuti 1 bedzi muvane 4 anobudirira mukurega muitirowo. Sezvinooneka nyevero dzose dzokuti kusvuta fodya ingozi youpenyu hadzizati dziri kuchidziro yakaringana.

Zvisinei, zano reBhaibheri ranokorwa mashoko pamusoro apa, pamwe chete nomurairo waro wokuti maKristu ade vavakidzani vavo sokuzvida kwaanoita iwo amene, rakasunda zviuru izvo zvino zvava Zvapupu zvaJehovha kurega kusvuta. Kunyange paHoro dzazvo dzoUmambo, pazvinosangana nokuda kwamaawa anoverengeka vhiki rimwe nerimwe, kana kuti pakokorodzano dzazvo, apo zviuru zvazvo zvinosangana kwamazuva, hauzati uchizoona upi noupi wazvo aine mudzanga. Kudisisa kwazvo kugamuchira ndokushandisa nhungamiro dzeBhaibheri kwakazvipa kutsunga kunodikanwa kuita izvo vamwe vanokundikana kuwana.

Mimwe miitiro inokuvadza inobatanidza kunyanyonwisa zvinwiwa zvinodhakisa, kushandiswa zvisino kufanira kwemirimo, vatano yokusasarura kune zvirwere zvinobvira zvinouraya zvinovapo somuuyo unobva makuri nouzhinji hwezvimwe zvinetso zvinonetsa upenyu nenzanga. Kunyange zvazvo zviremera zvoutano zvichigombedzerwa zvikuru kubata neizvi zvinetso, uchawana kuti Bhaibheri rinogovera pangiro iri ino mufungo neinoshanda.a—Zvirevo 20:1; Mabasa 15:20, 29; 1 VaKorinte 6:13, 18.

Apo Zvirwere Zvose Zvichapera

Pasinei hapo nokuti taedza zvikuru sei kuchengeta utano hwakanaka, idi rechokwadi rinoramba riri rokuti, panguva ino, tinorwara ndokufa. Bva, Musiki womunhu, Jehovha Mwari, haazati achingotiudza bedzi chikonzero nei munhu achirwara ndokufa asi anotiudzawo pamusoro penguva iyo iri kusvika nokukurumidza apo chirwere chose uye kunyange rufu irwo rumene zvichakurirwa.—VaRoma 5:12.

Uporofita hweBhaibheri huri pana Isaya 33:24 hunovimbisa, kuti: “Hakuna mugari achati: ‘Ndinorwara.’” Zvakazarurwa 21:4 inovimbisawo, kuti: “Uye [Mwari] uchapukuta musodzi uri wose pameso avo, uye rufu haruchazovipozve, kuchema kana kuti kurira kana kuti kurwadziwa hakuchazovipozve.” Hungu, vimbiso yoMusiki yenyika itsva iri pasi pano chaipo, umo vanhu vachamutsirwa kukukwana kwohunhu, vane utano hunofadza noupenyu husingaperi hunova mugove wemhuri yavanhu!—Isaya 65:17-25.

[Mashoko Omuzasi]

[Bhokisi riri papeji 8, 9]

Zvokudya Zvako Noutano Hwako

“Kana iwe . . . usati uchisvuta fodya kana kuti kunyanyonwisa, chisarudzo chako chezvokudya chinogona kupesvedzera kariro dzako dzenguva refu dzoutano kupinda chimwe chiito chipi nechipi chaungaita.”—Dr. C. Everett Koop, aichimbova chiremba mukuru mukuru weU.S.

Mumakore achangobva kupfuura aya, magorokotera outano akataura pamusoro pemiuyo inokuvadza iyo mativi ezvokudya zvamarudzi ane mabasa okugadzirwa kwezvinhu anawo pautano hwavanhu. Panzvimbo pokuzivisa zvinhu zvakadai sefodya, zvinwiwa zvinodhakisa, munyu, uye tsvigiri, simbiso chaiyo yakapiwa kuidi rokuti zvokudya zvavanhu vazhinji zvakakwirira zvikuru mumafuta uye cholesterol uye zvakadzikira zvikuru mumugariro.

“Chokuitira hanya zvikurusa,” anopfuurira kudaro Dr. Koop, “ndiko kunyanyodya kwedu mafuta zvokudya newirirano yawo nengozi nokuda kwezvirwere zvinopfuurira zvakadai sehosha yetsinga dzomwoyo, mamwe marudzi ekenza, hosha yetsvigiri, BP yakakwirira, kuoma mutezo nokunyanyofuta.” Nomutoo wakafanana, chiremba weBritain Dr. Denis Burkitt vave vachirereudzira ngwariro kubatano iri pakati peperevedzo yezvokudya zvakamazhika nehosha yetsinga dzomwoyo, kenza yohura, kumonyana kwomudumbu, hosha yetsvigiri, nedzimwe hosha.

Handi udzame hwose hwokuti zvokudya zvinotapura sei utano hwedu hunonzwisiswa, uyewo hapana bvumirano yachose chose pakati pamagorokotera ose outano. Bva, kuna maidi okurapa anosanokodzerwa nokurangarira kwedu.

Tapudza Mafuta

Zvinwiwa zvinodhakisa zvine mwero wakakwirira wecholesterol, izerwe namafuta, muropa nomutoo wakananga ine chokuita nengozi yakakwirira yehosha yomwoyo. Avo vane hosha yomwoyo kana kuti nhau yemhuri yayo, uye avo vanoda kuderedza ngozi, vangaita zvakanaka kuita kuti cholesterol yeropa irambe iri pamwero wakakotsekana. Chii chinogona kuitwa?

Rutivi rwokutanga rwedziviriro rwunowanzorumbidzwa nderwokutevera zvokudya zvakaderera mucholesterol, zvinowanwa mune zvokudya zvemhuka, zvakadai senyama, mazai, nezvokudya zvomukaka, asi kwete mune zvokudya zvezvirimwa. Zvisinei, kunzvera kwazvino uno kwakawana kuti kudya zvokudya zvizere namafuta zvecholesterol zvoga bedzi zvinongova bedzi netapuro ine mwero pamwero weropa wecholesterol womunhu. Asi kana zvokudya zvizerwewo namafuta (akadai samafuta emhuka, majarini, uye mafuta amapalm neekokonati), kukwirira muropa kwecholesterol kunorangarirwa kunokwirira muvanhu vazhinjisa. Nokudaro, simbiso mazuva ano iri pa‘kutapudza mafuta.’ Kudya nyama shoma uye isina mafuta, kubvisa ganda rehuku, uye kuganhurira kudya mondo dzamazai, mukaka wose, chizi dzakaoma, zvokudya zvinogadzirwa zvine mafuta epalm kana kuti ekokonati.

Kunyange mafuta akanyanyowandisa ane kombamiro yokusimudzira mwero weropa wecholesterol, mafuta asina kunyanyowandisa (mafuta omuorivhi, esoybean, esafflower, echibage, uye mimwe mirivo), hove dzine mafuta, uye shellfish anoshanda zvakasiana chaizvo. Mamwe aiwawa angatobetsera kusimudzira chitsama chakati kuti cheinonzi cholesterol yakanaka, HDL (high-density lipoprotein [mapuroteni azerwe namafuta]), ari muropa kana kuti kuderedza mwero worudzi runokuvadza rwecholesterol, LDL (low-density lipoprotein [mapuroteni asati azerwe namafuta]).

Idya Zvokudya Zvakamhazhika

Kutapudza mafuta kunongova bedzi rutivi rwenhau. Zvokudya zvakanatswa zvikurusa nezvakamotseka—zvine wedzero dzomuupfu muchena, dzetsvigiri, dzamakemikari, zvichingodaro—hazvina zvokudya zvakamhazhika. Muuyo ndiwo unonzi hosha dzepepuko: kuputirwa, hemorrhoids, hernia, diverticulosis, kenza yecolorectal, hosha yetsvigiri, hosha yomwoyo, nedzimwe. “Varume vanodya zvokudya zvakaderera zvezvakamhazhika vane ngozi yakakwirira nakatatu yorufu inobva muzvisakiso zvose kupinda varume vanodya zvakawanda,” unodaro mushumo womuLancet.

Zvokudya zvakamhazhika zvinoita rutivi rwazvo nenzira mbiri. Zvinonwirira mvura sezvazvinofamba nomugadziriro yedu yokugaya, uye zvinopfuura nomumikoto yedu yokugaya nokukurumidza. Magorokotera outano anorangarira kuti zvinofamba pamwe nezvizhinji zvezvinhu zvinokuvadza ndokukurumidzisa kubviswa kwazvo mumuviri. Zvokudya zvakamhazhika zvinonyunguduka nokukurumidza zvinowanwa kuva zvinoderedza tsvigiri nemwero yeLDL cholesterol muropa—betsero yavarwere vehosha yetsvigiri navomwoyo.

Unogona sei kubetserekana neiyi zivo pamusoro pezvokudya zvakamhazhika? Kana kuchibvira, wedzera mwero wemichero, mirivo, zvokudya zvezviyo zvakamhazhika mune zvokudya zvako. Chinjira kuchingwa chewhole-wheat uchirega chewaiti uye wedzera whole-grain cereal kutafura rako rechisvusvuro. Bhinzi manyuko akaisvonakawo ezvokudya zvakamhazhika. Uye sitachi—mbatatisi nemupunga—zvingava nezvinhu zvinodzivisa kenza.

Chokwadika, kune mamwe mativi mazhinji ezvokudya zvako anotapura utano hwako. Zvisinei, kutapudza mafuta ndokuwedzera zvokudya zvakamhazhika zvinhu zviviri muzvokudya zvavanhu vazhinjisa zvinoda ngwariro huru.

[Bhokisi riri papeji 10, 11]

Chiito Chokusimbisa Muviri, Ugwinyi, Noutano

Nzvero yamakore ane 40 yavarume vane 17 000 yakawana kuti avo vane chiito chokusimbisa muviri kashoma seawa kana kuti maviri pavhiki (vanoshandisa anenge macalorie 500) vakanga vane mwero yenzufu 15 kusvikira ku 20 muzana dzakadzikira kupinda avo vakanga vasina chiito chokusimbisa muviri. Avo vaiita chiito chokusimbisa muviri nesimba (vachishandisa macalorie 2 000 pavhiki) vakanga vane mwero wenzufu yakaderera zvikuru nechikamu chechitatu. Dzimwe nzvero dzakasvika mhedziso imwe cheteyo, yokuti: Chiito chokusimbisa muviri chenguva dzose chinotapudza ngozi yeBP yakakwirira, hosha yetsinga dzomwoyo, uye zvimwe kunyange kenza. Chiito chokusimbisa muviri chenguva dzose chinobetserawo mukudzivisa kunyanyofuta, kuzvirangarira kwakaderera, nhamo, funganyo, nokupera mwoyo.

Chikonzero nei chiito chokusimbisa muviri chenguva dzose chichiratidzika kuva chinoita ikoku kwose ndechokuti chinosimudzira simba romuviri romunhu netsungiriro. Namamwe mashoko, chiito chokusimbisa muviri chenguva dzose chinoita kuti munhu agwinye mumuviri. Kunyange zvazvo ugwinyi husati huchisimbisira utano hwakanaka, muviri wakagwinya sezvingabvira haukurirwi nezvirwere. Unonayawo nokukurumidza apo iwo unorwara. Ugwinyi hwomuviri hungabetsera kugarikano yendangariro nepfungwa yomunhu uyewo kuderedza tapuro dzokukwegura.

Chiito Chokusimbisa Muviri Chakadini?

Mibvunzo yenguva dzose pamusoro pechiito chokusimbisa muviri ndeiyi, Rudzii rwechiito chokusimbisa muviri, uye chakadini? Ikoko kunotsamira zvomenemene pane icho munhu anoda kupedza. Mutambi wemitambo yeOlympic anofanira kurovedza kwenguva refu uye zvakaoma kuti arambe akagwinya. Nokuda kwavanhu vazhinjisa, nharidzano ingava yokuderedza uremu, kuti awane chimiro, kufarikanya utano huri nani zvikuru, kana kuti kugova wadi bedzi. Kwavari, magorokotera mazhinjisa outano anobvuma, maminiti 20 kusvikira ku 30 okuita chiito chokusimbisa muviri katatu pavhiki anodikanwa kuti urambe wakagwinya. Asika rudzii rwechiito chokusimbisa muviri?

Ugwinyi hunobatanidza simba rako romuviri, zera, uye tsungiriro, naizvozvo chiito chokusimbisa muviri chinofanira kuvavarira kusimudzira mwero wako wokurova kwomwoyo nokufema mukati mokurovedza. Ikoku ndiko kunowanzonzi kusimbisa muviri kweaerobic. Kumhanya, kufamba kwokuti gidhigidhi, kudzana kweaerobic, kusvetuka tambo, kushambira, kuchovha bhasikoro zvimiro zvakarovedzeka zvokusimbisa muviri kweaerobic, kumwe nokumwe kune zvimuko zvako nokusava nezvimuko pakureva nezvefaniro, mutengo wezvokushandisa neshongedzero, bviro yekuvadziko, zvichingodaro.

Zvimwe zvimiro zvechiito chokusimbisa muviri zvinosimbaradza tsandanyama ndokuumba muviri. Izvozvi zvinobatanidza kurovedza nemichina yokusimbisa muviri nezvinorema. Zviito zvakadaro zvokusimbisa muviri zvinowedzera simba rako romuviri netsungiriro uye zvinogona kuvandudzawo chimiro chako nechitarisiko—zvose mukuwedzerwa murondo yomuviri wakakwana.

Zvakadiniko nezviito zvokusimbisa miviri zvecalisthenic izvo vazhinjisa vedu vanosanoyeuka bedzi mumazuva edu echikoro? Zvaitiitira zvakanaka zvikuru, kunyange taizvionga panguva iyeyo kana kuti kwete. Kutwasuka, kutendeuka, kumonyanisira muviri kumusoro. Kusvetuka nokubanha kunokurumidzisa mwero womwoyo. Kurara namanhede uchimuka uchirara namanhede, kurara namanhede uchisimudzira maoko mudenga, uye kusimudzira chirebvu kumusoro kunosimbaradza tsandanyama. Chimuko chikuru chezviito zvokusimbisa muviri zvakadaro zvokutwasuka munhu zvaanokwegura ndechokuti munhu angaramba achichinjika uye achikwanisa kupfuurira kuva anoshingaira kwenguva refu.

Pakupedzisira, kune mitambo yevaraidzo—tenisi, racquetball, softball, kuita mutserendende, nemimwe mibato mizhinji. Chimuko chemibato yakadaro ndechokuti inofadza zvikuru kupfuura zvimiro zvinofinha zvokusimbisa muviri nokudaro kungava chinhu chinodikanwa chokuita kuti munhu asimbise muviri nguva dzose. Kuchitsamira pakuti munhu anoironda muunyanzvi hwakadini nomusimba rakadini, mibato yakadaro ingagovera kana ingasagovera mwero wakatsiga wokuzvishandisa sezvinoita zvimwe zvimiro zvokusimbisa muviri. Hunyanguvezvo, zvinobetsera mugariro womuviri, zvinovandudza tsinhirano, uye zvinokudziridza kuchinjika nokusvinurira.

Tiine zvimiro zvakawanda zvikuru zvezviito zvokusimbisa muviri zvokusarudza mazviri, chakavanzika chorubudiriro chiri mukusarudza chimwe kana kuti mubatanidzwa wazvo, zvaungafarikanya. Ikoku kuchakubetsera kuomerera kuvavariro dzako sezvo nzvero dzichiratidzira kuti kuvambira pa 60 kusvikira pa 70 muzana yavakuru vanotanga kusimbisa muviri vanorega mukati memwedzi kana kuti kupfuura. Yeuka, ndiko kugaroita, kwete chitsama bedzi, kwokusimbisa muviri kunokosha. Kupfurikidza nokupinda mumarudzi akasiana okusimbisa muviri panguva dzakasiana, uchapawo muviri wako kudziridziko yakakwana, uchiva akagwinya munzira yakadzikama.

Kusarudza kwako mubato kunofanirawo kuva kunodzorwa nezera rako nomugariro wako wenguva dzose woutano pakutanga. Chokwadi, avo vane zvinetso zvoutano vanofanira kubvunza chiremba wavo vasati vatanga kuita purogiramu yokusimbisa muviri. Zvisinei hazvo, tanga pashoma napashoma, uye wedzera sezvaunoita enderero mberi. Dzidza pamusoro pezvimiro zvokusimbisa muviri zvaunosarudza—hakuna perevedzo yamabhuku nemirairidzo pamusorowo—uye uchafarikanya ndokubetserekana nenhamburiko dzako.

[Bhokisi riri papeji 12]

Kuvadziko Yokusvuta

◻ Fodya inoparira kutambura kukuru norufu pakati pavakuru kukunda chimwe chinhu chipi nechipi chinodhakisawo chiri mumhoteredzo.

◻ Kurasikirwa kwenyika yose muupenyu zvino kwosvika mamirioni ane 2,5 pagore, inenge 5 muzana yenzufu dzose.

◻ Ndyiko dzoutano kuwedzera kurashikira mune zvemari mu[United States] dzinovambira pamamirioni ane zviuru zvine $38 kusvikira kumamirioni ane zviuru zvine $95, kana kuti kubvira pa$1,25 kusvikira ku$3,15 papaketi. Idzi hwerengedzo hadzisati dzichibatanidza mutengo wefodya iwo umene—unenge mamirioni ane zviuru zvine $30 pagore.

◻ Vasingasvuti zvimwe vanhu vanofema utsi hwavanosvuta zvimwe vane bviro ine katatu yokufa nekenza yamapapu kupfuura zvavaizoita kudai vakanga vasina kuva muutsi.

◻ Kusvuta kunoitwa namadzimai kunoderedza mano omuviri nendangariro zvavana vavo, uye munyika zhinji chinopfuura chikamu chimwe chechishanu hachina kudzivirirwa kuutsi muiyi nzira.