Iingcebiso zengcebiso zokunceda umntwana wakho onzima kakhulu

Kutheni Ukunyameka Isondlo-Kungekhona Ukulahlekelwa Kwisisindo-Kungabalulekile

Ingaba umntwana wakho unamandla kakhulu okanye ukhuluphele? Ukuba ungumzali wenkwenkwe okanye intombazana enomzimba omkhulu, mhlawumbi uxhala malunga nexesha elide lempilo kunye nempilo yengqondo. Usenokuba uxoxe ngale ngxaki kunye nootitshala bakho okanye abanye abazali esikolweni sakho. Mhlawumbi ukhuthaze umntwana wakho ukuba anciphise umzimba. Kodwa ukujikeleza umba wokulahleka kwesisindo kunzima kakhulu xa ujongana nomntwana okhulayo.

Udokotela wakho wezilwanyana uhlala esona sizathu esilungileyo sempiliso yezempilo xa kuziwa kumntwana wakho. Kodwa kukho iingcebiso kunye nezikhokelo ezivela kwezinye iingcali zonyango kunye nezempilo ezingakunceda ukwakha umgangatho wemikhwa enempilo ekhaya ukuxhasa ukutya okunomsoco kunye nokuphila okusebenzayo.

Ngaba Ufanele Ukhathazeke Ngomlinganiselo Womntwana Wakho?

Abazali abakhathazekile banokuxinezeleka okukhulu. AmaMama kunye nootata bancedisa abantwana babo ukuba baphathe imingeni yezemfundo, bajongane noxinzelelo lwaontanga, kwaye bafunde izakhono zentlangano yesiseko. Kodwa abazali babantwana abakhulu kakhulu banomthwalo ongezelelweyo. Phakathi phakathi kweshedyuli esele ikhululiwe, banokuziva baxinezelekile ukuba bancede abantwana babo baswele ngokweqile. Yaye loo msebenzi uyongeza idibanisa ngakumbi ukuxhalaba kwiindawo zokuhlala ekhaya.

Ukuba imeko enzima kakhulu ichaza intsapho yakho, kufuneka ukwazi ukuba awunabo. Iingxelo malunga nokukhuluphala komntwana ziyaxakazela. Ngokutsho kwamaZiko okuLawulwa kweNtsholongwane kunye nokuKhusela, inani labantwana abakhulu kakhulu liphindwe kabini kwiminyaka engama-30 edluleyo, kwaye phakathi kweveli, inani liye laphindwe kathathu.

Kwaye nangona unokuba ulingeke ukuba ungayinaki ingxaki kwaye uthemba ukuba uyahamba, kukho izizathu ezifanelekileyo zokucinga kwakhona eso sinqumo. Abantwana abangaphezu kwamandla amaninzi banomngcipheko ophezulu kwiimeko ezahlukeneyo eziquka izifo zesifo senhliziyo, uhlobo lwesi-2 lweswekile, uxinzelelo lwegazi oluphezulu, kwaye kunjalo, ukukhuluphala komntu omdala.

UDkt. Abigail Allen, uMlawuli weKlinikhi ye-Orthopedic Clinic kwi-Icahn School of Medicine kwiNtaba yaseSinayi eNew York City isebenza nabantwana kwaye ibona impembelelo yobunzima bomntwana imihla ngemihla:

"Lo mbandela uyasondela kum ekhaya, kuba ndibona abantwana banomdla kakhulu imihla ngemihla emsebenzini wam enemiba ye-musculoskelet eya kubachaphazela ixesha lokuphila-inxalenye ngenxa yeemeko zabo zokhuseleko ezichaphazela amathambo abo akhulayo. Uninzi lwabantu lucinga ngeengxaki zentliziyo, isifo sikashukela, njl., Kodwa ukugqithisa kakhulu kuthatha umthwalo kwiindawo zonke zomzimba . "

Nangona iimeko ezinobungozi ezaziwayo, ke, ukulahlekelwa isisindo kubantwana akusoloko kusisombululo esihle.

Ngaba Umntwana Owemkhulu kunokuba Ukhululeke?

I-American Academy ye-Pediatrics inikeza izikhokelo kunye neziphakamiso zokulahlekelwa kwesisindo ebantwini ngokusekelwe kwiminyaka yengane kunye ne-index mass mass (BMI).

Iminyaka emi-2 ukuya emdala

• I-BMI kwi-85-94 ye-percentile (akukho mingcipheko): gcina isantya
• I-BMI kwi-85-94th percentile (kunye nobungozi): ukunciphisa ukunyuka kwesisindo okanye ukugcina ubunzima
• I-BMI kwi-95-98 ye-percentile: ukugcinwa kwesisindo
• I-BMI kwi-99th percentile okanye ngaphezulu: okanye ukulahlekelwa ngokunyuka komlinganiselo kwiphilisi enye ngenyanga xa i-BMI iphakamileyo kakhulu (isisombululo somzimba esikhulu ngaphezu kwe-21 okanye 22 kg / m2)

6-11 Iminyaka Elidala

• I-BMI kwi-85-94 ye-percentile (akukho mingcipheko): gcina isantya
• I-BMI kwi-85-94 ye-percentile (ngeengozi): ukunciphisa ukunyuka kwesisindo okanye ukugcinwa kwesisindo
• I-BMI kwi-95-98 ye-percentile: ukugcinwa kwesisindo okanye ukulahlekelwa ngokunyuka komyinge ukuya kwiyure enye ngenyanga

• I-BMI kwi-99th percentile okanye ngaphezulu: ukulahleka kokunciphisa ubunzima bokungadluli umyinge weepounds ezimbini ngenyanga

12-18

• I-BMI kwi-85-94 ye-percentile (akukho mingcipheko): gcina isantya. Emva kokukhula okusemgangathweni kugqityiweyo, ugcine ubunzima.
• I-BMI kwi-85-94 ye-percentile (ngeengozi): ukunciphisa ukunyuka kwesisindo okanye ukugcinwa kwesisindo
• I-BMI kwi-95-98 ye-percentile: ukulahlekelwa kwesisindo sokungadluli umyinge weepounds ezimbini ngenyanga
• I-BMI kwi-99th percentile okanye ngaphezulu: ukulahleka kwesisindo sokungadluli umyinge weepounds ezimbini ngenyanga

Ukuqonda izikhokelo ngokucacileyo, kunceda ukuqonda ukunyuka kwexesha .

"Sichaza ukukhula kwenyuka njengomlinganiselo wokukhula komntwana kokubili ubunzima nokuphakama," kusho uMonica Auslander Moreno, MS, i-RDN. UMor Moreno ungumseli we-Essence Nutrition, iqela lokutya elizimeleyo e-Miami likhonza bobabini nabantwana.

Ukunyuka kwesantya sizathu sokuba izikhokelo zokulahlekelwa kwesisindo kubantwana zihlukile kunezo abadala. "Abantwana banelungelo lokunethezeka ngokukhula ngokuthe xa abantu abadala, ukuba baqapheli, bakhula ngokubanzi," kusho uJarret Patton, MD, FAAP. UDkt. Patton ibhodi yezingane eqinisekisiwe eyenziwa ePennsylvania. Uyongezelela ukuba ngokubeka iliso, umntwana wakho angakhula abe sisisindo esinempilo.

"Ukuba i-BMI yengane yakho iluhlu olugqithiseleyo okanye olugqithiseleyo, imizamo yokuqala kufuneka ijoliswe ekulondolozeni ubunzima, kungekhona ukulahlekelwa yindlala. Khumbula, umntwana wakho uya kuqhubeka ekhula, ngoko ngokwenene angakhula abe sisisindo esifanelekileyo ngokuzigcina ekuzuzeni naluphi na ubunzima obongezelelweyo. Kufuneka kube nezinguqu zokutya ezigxininisa iziqhamo kunye nemifuno kwakunye nokupheliswa ngokupheleleyo kweziphuzo zesiphuzo ezifana ne-soda, iziphuzo zezemidlalo okanye i-juice ye-100%. "

U-Moreno uyongezelela ukuba kubantwana, ukufikelela nokugcina ubungakanani obuphilileyo akukona nje ukusika iikhalori. "Isitshixo ekunyuseni ukukhula okwaneleyo kukutya ukutya okunomsoco-ngokukodwa, abo baneeprotheyini kunye namafutha enempilo. Iikhalori akuzona ibali lonke."

Iingcebiso zokunceda umntwana wakho afinyelele kwaye alondoloze umthamo ophilileyo

Ingaba umgomo wakho ukulahleka kwesisindo okanye ukugcinwa kwesisindo, kukho izicwangciso ezahlukeneyo ongazizama ekhaya lakho. Yenza utshintsho njengoko kuyimfuneko ukunceda umntwana wakho aphuhlise iindlela zokuphila ezikhokelela ekusebenzeni ngokusebenzayo kunye nokutya okunesondlo.

1. Lahla i-smartphone kunye neethebhulethi. Ngeemidlalo ezininzi zevidiyo kunye nee-smartphone zokusebenza ezikhethwa kuzo, abantwana bayaphuma. Umsebenzi womzimba unokukhusela ekutyebeni kwaye unokuphucula ukuhamba, ukulala, ukuxinwa kunye nokuzithemba. Yenza ubuchule ukuze uncede abantwana bakho basuke kwi-app yabo ye-baseball kwithebhulethi yabo baze batyelele kwintsimi yebhola ebomini bokwenene.
2. Yenza umsebenzi wokwenza intsapho. UDkt. Allen ubonisa ukuba intsapho iyasebenzisana. Ukuba ngaba umzali omnye ukhuluphele kukho amathuba e-50 ekhulwini lokuba umntwana wabo uya kuba nzima, ngokwe-American Academy of Child and Adolescent Psychiatry. Abazali banokubeka umzekelo omhle kubantwana babo ngokuphila ubomi obusebenzayo. Cwangcisa ubuncinci beemitha ezingama-20-30 zomsebenzi ngamnye ngosuku.
3. Yenza ukutya okunempilo kuyo yonke intsapho. Ngokucacileyo, kulungile ukuba abantwana babeke umlawuli we-Xbox kwaye bathathe inxaxheba kwimidlalo nasemisebenzini, kodwa kukutya okwenza uqobo lwalo. Gxininisa kumgangatho wesondlo kunokuba nje unikele ngeekhalori. U-Moreno uthi: "Unokufumana ama-calorie angama-600 kwi-donut, kodwa akukho nanye kulawo anikezela nayiphi na ifuthe enempilo, iiprotheyini, i-fibre, iivithamini, izityela, okanye iiprotochemicals ezifunekayo ukuze kukhule ukukhula." U cebisa

   ukwenza i-smoothies enempilo 'ukufihla' imifuno efana nedala okanye isipinashi. Yongeza ukhenyuza nge-avocado utshele abantwana ukuba i-princess eluhlaza okanye i-monster yenze yona kwaye yajika ibe yinto eluhlaza. UMor Moreno uphakamisa i-nutters nut ukuba inikezele iiprotheni ezibalulekileyo, iifiber, amafutha, iivithamini kunye neemaminerali. Ubuncwane bubalulekileyo. Ukuba awuqinisekanga ukuba ungaqala kuphi, ncokola nodokotela wezilwanyana ukuba uhanjiswe kwi-dietitian ebhalisiweyo.

4. Sebenzisa ulwimi ngokucophelela malunga nobunzima. Izinto ozithethayo kubantwana malunga nesisindo zinokuchaphazela ububi obungapheliyo, uthi u-Moreno, ngoko kubalulekile ukuba uqaphele kakhulu abantwana. Uthi isicwangciso esona siphumeleleyo kunye nabantwana kukukhuthaza iminikelo enempilo. Ngokomzekelo, esikhundleni sokutshela umntwana 'asiyi kugcina i-ayisikrimu endlwini ngenxa yokuba ityathisa', unika ibarti enempilo ye-yogurt okanye i-yogurt ecacileyo, i-vanilla essence, amajikijolo, i-coacao nibs, i-nutters, i-nut , u-honey, kunye ne-granola encinci yeshukela ukwenza i-sundae enempilo.

ILizwi elivela kwiTwellwell

Njengoko uhola umntwana wakho kwisisindo esifanelekileyo, khumbula ukuthatha amanyathelo amancinci kwaye wenze utshintsho ngokuthe ngcembe. Ukugqitywa kwekhaya elipheleleyo kunokwenzeka ukuba kuphazamisekile kwaye kukufutshane. Ukuba awunakulungele inkqubo epheleleyo yokunceda umntwana wakho alahlekelwe isisindo, yenza utshintsho oluncinci ukuphucula intsapho yakho yokutya nokuzilolonga. Unokwenza nokwenza utshintsho olulungekileyo kwikhaya lakho ukukhuthaza impilo engcono. Hlalani kwindlela kunye noncedo oluvela kubantwana bakho kunye nabaqeqeshi abalahlekelwa ngumzimba okanye abacebisi besikolo.

> Imithombo:

> I-American Academy Yomntwana kunye Neengqondo Zengqondo Zengane. Ukunyaniseka kwabantwana kunye nentsha. No. 79; Epreli 2016

> I-American Academy yePediatrics. Isatifiketi seNkxaso yeCandelo leNkxaso yeeNkcazo zeMpilo 2012

> Barlow, Sarah E. "Iingcebiso zeKomidi yeNkcazo malunga nokuKhusela, ukuVavanywa, kunye noTyango lwaBantwana kunye nabantwana abasebekhulile kunye nokunyaniseka: Ingxelo yesishwankathelo. "Iipilatiyati 120. Ukuxhaswa 4 (2007): S164-S

> UDkt. Abigail Allen. I-intanethi. Matshi 25, 2013.

> Ubuninzi beNkcazo. Amaziko okuLawula izifo. Kufumaneka: NgoFebruwari 17, 2016. http://www.cdc.gov/healthyyouth/obesity/facts.htm