Tidafunsa a Claudio Maffeis, Pulofesa wa Pediatrics ku Yunivesite ya Verona, kuti atipatse malangizo amomwe mungasamalire bwino kadyedwe kamwana ndi moyo wake munthawi imeneyi.
Tchuthi chamakono
“Kale, ana ankathera maholide awo achilimwe achangu kwambiri kuposa maholide awo achisanu. Nthaŵi ya sukulu pakalibe, sanali kukhala pa TV ndi makompyuta, koma ankaseŵera panja, motero kusungitsa thanzi lawo,” akufotokoza motero Pulofesa Maffeis.
Komabe, lero zonse zasintha. Maola a sukulu akatha, ana amathera nthawi yochuluka kunyumba, kutsogolo kwa TV kapena Playstation. Amadzuka mochedwa, amadya kwambiri masana ndipo chifukwa cha zosangalatsa izi amakhala sachedwa kunenepa kwambiri.
Sungani rhythm
Ngakhale kuti kubwerera kusukulu sikungakhale kosangalatsa kwa mwana, kuli ndi ubwino wake wathanzi. Izi zimabweretsa kayimbidwe kena m'moyo wake ndikuthandiza kuti zakudya zikhale zolondola.
“Mwana akabwerera kusukulu amakhala ndi ndandanda imene ayenera kulinganiza moyo wake. Mosiyana ndi nthawi ya chilimwe - pamene kukhazikika kwa zakudya kumasokonekera, mukhoza kudya mochedwa ndi kudya zakudya zovulaza, chifukwa palibe malamulo okhwima - sukulu imakulolani kuti mubwerere ku moyo wa regimen, zomwe zimathandiza kubwezeretsa biorhythms ya mwana. ndipo zimakhudza kulemera kwake, "akutero dokotala wa ana.
Lamulo la maphunziro asanu
Limodzi mwa malamulo ofunikira kwambiri oti muzitsatira pobwera kuchokera kutchuthi ndi zakudya za wophunzira. “Ana ayenera kudya kasanu patsiku: chakudya cham’mawa, chamasana, chakudya chamadzulo ndi zokhwasula-khwasula ziŵiri,” anachenjeza motero Dr. Maffeis. Kwa akuluakulu ndi ana, ndikofunikira kwambiri kudya chakudya cham'mawa chathunthu, makamaka pamene mwanayo akukumana ndi kupsinjika maganizo kwakukulu. "Kafukufuku wambiri akuwonetsa kuti machitidwe amalingaliro a omwe amadya chakudya cham'mawa nthawi zonse amakhala apamwamba kuposa omwe amadumpha chakudya cham'mawa."
Zowonadi, kafukufuku waposachedwa pankhaniyi ku Yunivesite ya Verona ndipo adasindikizidwa mu European Journal of Clinical Nutrition akuwonetsa kuti ana omwe amadumpha chakudya cham'mawa amakumana ndi kuwonongeka kwa kukumbukira komanso chidwi.
M'pofunika kugawa nthawi yokwanira ya kadzutsa, osati kulumpha pabedi pa mphindi yomaliza. “Ana athu amagona mochedwa kwambiri, amagona pang’ono ndipo amavutika kudzuka m’maŵa. Ndikofunikira kwambiri kugona m'mawa ndikudya chakudya chamadzulo kuti mukhale ndi njala komanso kufuna kudya m'mawa, ”adalangiza dokotala wa ana.
Chakudya chomwe chimathandiza
Chakudya cham'mawa chiyenera kukhala chokwanira: “Chiyenera kukhala chochuluka m'mapuloteni, chomwe chingagulitsidwe ndi yogati kapena mkaka; mafuta, omwe amapezekanso muzakudya zamkaka; ndi ma carbohydrate ochedwa omwe amapezeka mumbewu zonse. Mwanayo akhoza kupatsidwa makeke a tirigu ndi supuni ya kupanikizana kopanga tokha, ndipo zipatso zina kuwonjezera pa izi zidzamupatsa mavitamini ndi mchere wofunikira.
Poganizira zoyendera mabwalo ndi magawo, ana amathera pafupifupi maola 8 patsiku akuphunzira. Ndikofunikira kwambiri kuti chakudya chawo chamasana ndi chakudya chamadzulo chisakhale chokwera kwambiri m'ma calories, apo ayi zingayambitse kunenepa kwambiri: "Ndikoyenera kupewa lipids ndi monosaccharides, zomwe zimapezeka makamaka maswiti osiyanasiyana, chifukwa awa ndi ma calories owonjezera omwe, ngati ayi. kupsa, kumayambitsa kunenepa kwambiri,” anachenjeza motero dokotalayo.
Kukula kwa ubongo
Ndikofunikira kwambiri kusunga madzi muubongo - chiwalo chomwe chili ndi madzi 85% (chiwerengerochi ndi chapamwamba kuposa mbali zina za thupi - magazi amakhala ndi 80% yamadzi, minofu 75%, khungu 70% ndi mafupa. 30%). Kutaya madzi m'thupi ku ubongo kumabweretsa zotsatira zosiyanasiyana - kuchokera kumutu ndi kutopa kupita ku ziwonetsero. Komanso, kutaya madzi m'thupi kungayambitse kuchepa kwakanthawi kukula kwa imvi. Mwamwayi, magalasi amodzi kapena awiri okha amadzi ndi okwanira kukonza izi mwachangu.
Kafukufuku wofalitsidwa m’magazini ya sayansi yotchedwa Frontiers in Human Neuroscience anapeza kuti amene amamwa theka la lita imodzi ya madzi asanaike maganizo ake pa ntchito inayake, amamaliza ntchitoyi mofulumira ndi 14% kuposa amene sanamwe. Kubwereza kuyesa kumeneku ndi anthu omwe ali ndi ludzu kunasonyeza kuti zotsatira za madzi akumwa zinali zokulirapo.
“Ndikopindulitsa kwambiri kuti anthu onse, makamaka ana, azimwa madzi aukhondo nthawi zonse. Nthawi zina mutha kudzipangira tiyi kapena madzi a decaffeinated, koma yang'anani mosamala zomwe zili: ndi bwino kusankha madzi osatulutsidwa kuchokera ku zipatso zachilengedwe, zomwe zimakhala ndi shuga pang'ono momwe mungathere, "adalangiza Dr. Maffeis. Zimathandizanso kudya timadziti tatsopano tofinyidwa kapena ma smoothies omwe mungathe kudzipangira kunyumba, koma popanda shuga wowonjezera: "Zipatso zimakhala ndi kukoma kokoma kwachilengedwe kokha, ndipo ngati tiwonjezera shuga woyera woyengedwa kwa iwo, chithandizo choterocho chidzakhala chokoma. zikuwoneka ngati zotsekemera kwambiri kwa ana."
Kodi mwana ayenera kumwa madzi ochuluka bwanji?
Zaka 2-3: 1300 ml patsiku
Zaka 4-8: 1600 ml patsiku
Anyamata azaka 9-13: 2100 ml patsiku
Atsikana azaka 9-13: 1900 ml patsiku