Inani elinyukayo lezingane likhulu kakhulu, kwaye ukuba akukho nxaxheba esenziwa, 80% kubo baya kuhlala bekhulu kunabantu abadala. Oku kungababeka engozini kwiinkalo ezininzi zezokwelapha, eziquka isifo sikashukela, uxinzelelo lwegazi oluphezulu, i-cholesterol ephezulu, kunye ne-apnea yokulala. Ukunyaniseka kungaphinda kuchaphazele ukuzithemba kwabo .
Nangona abaninzi abantwana bebengayi kubeka ukutya okunqande kakhulu, ukulawulwa kwisisindo ngendlela edibeneyo yokutya okunengqiqo kunye nokuzivocavoca rhoqo kuya kunceda ukulawula ukuzuza kwabo ubunzima.
Ngokuqhelekileyo abantwana badinga inani elithile leekhalori ngosuku (isibonelelo samandla) ukuba imizimba yabo isebenzise njengamandla kwimisebenzi yemihla ngemihla (ukuhamba, ukuphefumla, njl njl.). Le miqolo yabafana abavela kuma-khalori angama-2000 aneminyaka engama-7-10 ubudala, ama-calori angu-2500 eneminyaka eyi-11-14 ubudala kunye neekorikhi ezi-3000 zomntu oneminyaka eli-15-18 ubudala. Kwiimantombazana, izigaba zivela kwiikhalori ezingama-2000 ze-7-10 ubudala ubudala, ukuya kwii-calories eziyi-2200 zomntwana oneminyaka eyi-11-18. Ezi ziqikelelo kuphela kwaye abanye abantwana bafuna ngaphezulu (ukukhawuleza kweemetabolism) okanye ngaphantsi (ukuxiliswa kwe-slowabolism) yesibonelelo samandla kwimisebenzi yemihla ngemihla.
Ukuba umntwana udla ukutya kunye neekhalori ngaphezu koko kufunwa ngumnikelo wabo wamandla kunezo zii-calories ezingaphezu kweeyure ziguqulwa zibe ngamafutha okugcina. Ngokuchasene, ukuba umntwana udla ukutya okuncinci kunye neekhalori ngaphezu koko kufunwa ngumnikelo wabo wamandla kunokuba amafutha abo omzimba aguqulwe ibe ngamandla eekhalori ezifunekayo.
Amandla agcinwe (i-Fat) = Amandla angaphakathi-Amandla asetyenziswayo
Ungakwazi ukulahlekelwa isisindo ngokutya (ukutya ama-calorie ambalwa ngosuku) okanye ngokusebenzisa ukuze umzimba wakho udinga amandla amaninzi kwaye usebenzise iikhalori ezingaphezulu. Ngandlela-thile, amanqatha omzimba aya kutshiswa aze aguqulwe abe namandla kwaye uya kukhulula isisindo.
Injongo yokuqala yokulawulwa kobunzima kubantwana kufuneka ibe ukuyeka ukuzuza ubunzima nokugcina ukukhula okuqhelekileyo ekuphakameni.
Ngale ndlela banako 'ukukhula baba' ubunzima babo. Unokuqala ukwenza oku ngokuthi umntwana wakho adle impilo enempilo (malunga neekhalori ezili-500 ngosuku) kwaye uqalise inkqubo yokuzivocavoca rhoqo kunye nomsebenzi wokwenyama. Xa umntwana wakho eyekile ukufumana isisindo kwaye kwindlela yokutya kunye nokuzilolonga, unokusekela iinjongo ezingaphezulu zokulahleka komzimba (malunga nokunciphisa u-10% ngexesha) xa kuyimfuneko.
Ukufumana Isizathu
Kulula ukuba umntwana wakho anciphise ubunzima xa ekhuthazwa ukwenza njalo. Kodwa nangona ngaphandle kokushukumisa, unokukunceda umntwana wakho ukuba alahlekelwe isisindo ngokwenza ukhetho olufanelekileyo kwimpilo yakhe kwaye akhuthaze ukuzivocavoca rhoqo kunye nokusebenza komzimba. Unokumnceda ukuba avuseleleke ngakumbi ngokufumana yonke intsapho ibandakanyeke ngokufanelekileyo kwinkqubo yokutya okunempilo nokusebenzisa rhoqo.
Iimfuno zokuguqula
Kwakhona kubalulekile ukuguqula iimpawu ezikhokelela umntwana wakho ukuba angaphezu komzimba kunye nokuthintela ukulahleka kwesisindo, kuquka:
- Ukunciphisa iThelevishini: kufuneka unciphise ukubukela umabonwakude ukuya kwiyure enye okanye ezimbini ngosuku (oku kuquka ukudlala imidlalo yevidiyo okanye ukusebenzisa ikhompyutha). Ukubukela ithelevishini ayisebenzisi iikhalori ezininzi kwaye kukhuthaza ukutya ukutya okungcolileyo kunye nemikhwa engcolileyo.
- Imichilo yokutya okunempilo : umntwana wakho kufuneka adle ukutya okunesondlo esithathu ngokulinganayo kwimihla ngemihla, kunye neentsuku zokutya okunesondlo. Khubaza ukuphuka (ikakhulukazi kwasekuseni).
- Ukunyuselwa: kufuneka ulinganise ukutyhukela iintsuku ezimbini ngosuku kwaye zingabandakanya ukutya okuphantsi kweekhalori, ezifana neziqhamo eziluhlaza okanye imifuno. Gwema ukusebenzisa i-calorie ephezulu okanye ukutya okunamafutha aphezulu okutya , ngokukodwa ii-chips, ii-cookies, njl.
- Ukusela: kufuneka ukhuthaze umntwana wakho ukuba atyele iilazi ezine ukuya kweyesithandathu zamanzi ngosuku, ngakumbi ngaphambi kokutya. Amanzi akanalo iikhalori kwaye kuya kukunceda uzive ugcwele. Ezinye iziselo zingabandakanya i- sodas yokutya kunye nobisi obuncinci . Gwema ukuvumela umntwana wakho ukuba asele iziphuzo ezicuthayo okanye izityalo zerayisi, njengoko ziphezulu kwiikhalori (150-170 iikhalori ngokukhonza).
- I-Journal Diet: ncedisa umntwana wakho ukuba agcine iphepha leveki lokutya kunye nokuphuza iiphunga kunye nexesha elichitha ixesha lokubukela ithelevishini, ukudlala imidlalo yevidiyo kunye nokusebenzisa. Unokurekhoda ubunzima bomntwana ngeveki nganye (kodwa ungayilinganisi umntwana wakho imihla ngemihla).
Iikhalori kunye nobukhulu bokukhonza
Akukho imfuneko ukubala iekhalori, kodwa wena nomntwana wakho kufuneka nifunde ngakumbi malunga nokutya okutyayo kunye nokuba ziphi iikhalori eziqulethe zona. Kufanele uqale ukujonga iileyiti yokutya ekutya ukutya intsapho yakho idla. Ufuna uzame udle ukutya okuphantsi kweekhalori kwaye uphantsi kweoli. Qaphela i-fat fat okanye 'ukutya kokutya,' njengoko ziyakwazi ukuphakama ngeekhalori nangona ziphantsi kweoli.
Kwakhona, qalisa ukujonga ubungakanani bokutya okulungiselelwe kunye nokutya. Ukukhishwa kwee-chips kunokubanama-khalori angama-200 kuphela, kodwa unokumangaliswa xa ubukhulu becala buyi-10 chips kuphela. Ukutya isikhwama sonke kunokukufumana lula ngaphezu kweekhalori ezili-1000.
Eminye imikhuba yokutya eya kunceda umntwana wakho alahlekelwe isisindo iquka:
- Ukutya okunempilo: umntwana wakho kufuneka adle ukutya okunesondlo esithathu ngokulinganayo kwimihla ngemihla. Ukukhonza ukutya okuncinci. Kukulungele ukulungiselela ukutya okubhakawayo, okuxutywe okanye okugcobileyo, kunokuba kutholwe. Ukongeza kwinkonzo encinci yenyama ephilileyo, inikezela ngeenkonzo ezinkulu zemifuno.
- Izinkonzo ezingabodwa: Gwema ukukhonza imizuzwana yekhosi okanye i dessert. Ungadla isaladi okanye enye imifuno xa ulambile.
- Iidayisi: sebenzisa iziqhamo ezintsha njenge-dessert kwaye ugweme ukutya rhoqo i-ice cream okanye ikhekhe okanye ezinye ukutya eziphezulu.
- Ukuthenga ukutya: uthenge i-calori ephantsi kunye nezidlo ezincinci, utywala kunye needyuli kwaye uthenge ubisi olunamafutha amaninzi okanye ubuninzi bokusela. Gwema ukuthenga i-high-calorie dessert okanye i-snacks, ezifana ne-snack chips, iziphuzo eziqhelekileyo eziqhelekileyo okanye i-ice cream rhoqo.
- Yidla etafileni: Gwema ukuvumela umntwana wakho adle ukutya okanye utyilwe ngaphandle kwekhitshi okanye kwigumbi lokudlela. Akunakudla xa ukhangele iTV.
- Gwema ukutya okukhawulezileyo: kufuneka ulinganise indlela ovumela ngayo abantwana bakho ukuba badle ukutya okukhawulezayo, njengoko ngokuqhelekileyo kuphezulu kumafutha kunye neekhalori.
Khuthaza ukuPhepha
Inxalenye ebalulekileyo yiphina ukulahleka kwesisindo okanye inkqubo yokulawula ubunzima ukuqina rhoqo. Khuthaza umntwana wakho ukuba athathe inxaxheba eklasini yemfundo esikolweni nakwizemidlalo zangasese esikolweni okanye kuluntu. Zama ufumane imisebenzi eyenziwa ngumntwana wakho.
Ezinye iingcebiso zokunyusa imisebenzi yengane yomntwana kunye neentsapho zibandakanya:
- Hamba okanye ugibele ibhayisiki yakho endaweni yokuhamba ngemida emifutshane.
- Hamba uhamba nomhlobo okanye uhambe inja yintsapho nganye ntambama.
- Sebenzisa izitebhisi endaweni yeendawo zokunyuka okanye ukuphakamisa, ngakumbi ukuba kufuneka uhambe endleleni yakho ukufumana izitebhisi.
- Paka imoto yakho ekupheleni kwendawo yokupaka kwaye uhambe uye emnyango wesitolo okanye ivenkile.
- Khuthaza ukuqhuba umzimba rhoqo ngama-20-30 imizuzu 4-5 ngeveki nganye. Oku kungabandakanya ukuhamba, ukugijima, ukubhukuda, ukugibela ibhayisikili, ukuguqa, ukugibela i-skateboard, njl. Kungabandakanya ukudlala imidlalo emitsha, njengebhokballball, i-volleyball, i-tennis, ibhola lebhola, njl.
- Ukusebenzisa intsapho: hamba ukuhamba kwintsapho okanye ukuhamba ngebhayisikili kwindawo okanye kwindawo yokupaka.
Yiba Umzekelo Olungileyo
Ukuze uncede umntwana akhokele ekusebenziseni aze adle impilo enempilo, kubaluleke kakhulu ukuba umnike indlela yokuphila enempilo enokumisela ngayo ubomi bakhe. Oku kuquka ukutya okunempilo nokuthatha inxaxheba kwinkqubo yokuzilolonga rhoqo. Kwakhona, nciphisa ixesha elingakanani ilanga lentsapho elibukela ithelevishini.
Khusela Umntwana Wakho Wokuzimela
Nangona kubalulekile ukunceda umntwana wakho afinyelele ubunzima obunempilo, akubalulekanga njengoko kugcina ukuzithemba kwabo. Ezinye iingcebiso zokuncedisa umntwana wakho zibandakanya ungaxeleli umntwanakho ukuba unotyebile, ugweme ukutya okuthe ngqo okanye ugodle okanye ukhuphe umntwana wakho wokutya xa elambile kwaye ungagxina umntwana wakho ngesisindo sakhe okanye ukutya kwakhe. Kwakhona, qinisekisa ukuba umntwana wakho uyazi ukuba ukugqithisa umzimba akutshintshi uhlobo luni lomntu okanye ukuba uyamthanda kangakanani.
Izikhumbuzi ezibalulekileyo
- Linda. Le ngxaki engapheliyo.
- Yenza yonke intsapho ibandakanyeke. Ukutya okunempilo kunye nokuzilolonga rhoqo kufuneka kube yinxalenye yobomi bentsapho yakho. Kulula kakhulu ukuba wonke umntu osendlwini ulandele ezi zikhokelo kunokuba umntwana wakho akwenze oko wedwa.
- Vumela umntwana wakho ukuba abe nokutya okhethekileyo okanye iidyuzi kwiimeko ezizodwa.
- Gwema ukutya okuqinileyo, ukuzila ukutya, kunye nokuphazamiseka, ukutya okumanzi okanye okutya. Akunakwenzeka ukuba asebenze kwaye uya kuphazamisa umntwana wakho ekuqhubekeni. Izidlo ezidala, ezifana nokutya kwe-Atkins, ukutya kweklabishi isobho, njl.
- Biza udokotela wakho wezilwanyana ukuba umntwana wakho akanalo ukulahlekelwa ubunzima kunye nale regimen okanye ukuba ichaphazela ukuzithemba kwakhe.
- Khawucinge ngokubona isondlo sezondlo ngoncedo lokutya, ukulahleka kwesisindo kunye nokucwangcisa ukutya kwentsapho yakho.