Tonse tazimva - chiwerengero cha ana ku US opezeka ndi onenepa chakwera kwambiri pazaka makumi atatu zapitazi. M’zaka za m’ma 1970, mwana mmodzi yekha mwa makumi awiri anali onenepa, pamene kafukufuku wamakono akusonyeza kuti lero chiwerengero cha ana omwe ali ndi vutoli chawonjezeka katatu. Ana onenepa kwambiri amakhala pachiwopsezo chachikulu chotenga matenda osiyanasiyana omwe kale ankaganiziridwa kuti amapezeka mwa akulu okha. Awa ndi matenda monga mtundu wa XNUMX shuga, metabolic syndrome, matenda amtima. Ziŵerengero zochititsa mantha zimenezi ziyenera kulimbikitsa makolo kuona zakudya ndi moyo wa ana awo kukhala zofunika kwambiri. Mabanja ayenera kudziwa zomwe zimapangitsa kuti mwana anenepe kwambiri kuti athe kukulitsa zizolowezi zabwino kuyambira ali mwana.
Mabanja odyetsera zamasamba amapambana kwambiri popewa kunenepa kwaubwana. Kafukufuku akuwonetsa kuti anthu omwe amadya zamasamba, ana ndi akulu, amakonda kuonda kuposa anzawo omwe sadya zamasamba. Izi zanenedwa m'mawu a American Dietetic Association (ADA), lofalitsidwa mu July 2009. Mfundo yaikulu pa mapeto ake ndi yakuti zakudya zopatsa thanzi zamasamba zimaonedwa kuti ndi zathanzi, zomwe zimakhala ndi zakudya zonse zofunika komanso zomwe zimathandizira kuti thupi likhale ndi thanzi labwino. kupewa ndi kuchiza matenda ena, monga matenda a mtima, kunenepa kwambiri, kuthamanga kwa magazi, mtundu wa XNUMX shuga, ma neoplasms oyipa.
Komabe, kukula kwa kunenepa kwambiri paubwana n’kovuta ndipo sikuli chifukwa cha chizoloŵezi chimodzi kapena ziwiri, monga kumwa zakumwa zotsekemera kapena kuonera TV. Kulemera kumatengera zinthu zambiri zomwe zimachitika pakukula kwa mwana. Choncho ngakhale kuti mawu a ADA akunena kuti kudya zakudya zamasamba ndi sitepe lalikulu loyamba popewa kunenepa kwambiri kwa ana, pali njira zinanso zingapo zomwe zingatsatidwe pofuna kuchepetsa chiopsezo cha kunenepa kwambiri kwa ana.
Kunenepa kwambiri kumayamba pamene ma calories ochuluka amadyedwa ndipo pang'ono akugwiritsidwa ntchito. Ndipo izi zikhoza kuchitika kaya ana amadya zamasamba kapena osadya zamasamba. Zofunikira pakukula kwa kunenepa kwambiri zitha kuchitika pamlingo uliwonse wa kukula kwa mwana. Mwa kudziŵa zinthu zimene zingayambitse kunenepa kwaubwana, mabanja adzakhala okonzekera kupanga chosankha chabwino koposa.
Pregnancy
Njira yodabwitsa kwambiri yakukula ndi chitukuko imachitika m'mimba, iyi ndi nthawi yofunika kwambiri yomwe imayala maziko a thanzi la mwana. Pali njira zingapo zomwe amayi oyembekezera angachite kuti achepetse chiopsezo cha ana awo kuti ayambe kunenepa kwambiri akadzakula. Cholinga chachikulu cha kafukufuku wa sayansi m'derali chakhala pazifukwa zomwe zimakhudza kulemera kwa ana obadwa kumene, popeza ana omwe amabadwa aang'ono kapena aakulu kwambiri amakhala ndi chiopsezo chowonjezeka cha kunenepa kwambiri pambuyo pake. Ngati zakudya za amayi panthawi yomwe ali ndi pakati zinali zoperewera m'thupi, izi zimawonjezera chiopsezo chokhala ndi mwana wobadwa wolemera pang'ono.
Ndipo ngati chakudya cha amayi chinali cholamulidwa ndi ma carbohydrate kapena mafuta, izi zingayambitse kulemera kwa mwana wamkulu kwambiri. Kuwonjezera pamenepo, ana amene amayi awo ankasuta panthaŵi ya mimba kapena amene anali onenepa kwambiri asanabadwe kapena ali ndi pakati nawonso ali pa chiopsezo chowonjezereka cha kunenepa kwambiri. Azimayi apakati ndi omwe akungokonzekera mimba akhoza kukaonana ndi akatswiri a zakudya kuti apange zakudya zamasamba zomwe zimapereka zopatsa mphamvu zokwanira, mafuta, mapuloteni, mavitamini ndi mchere.
Ukhanda
Kafukufuku wambiri wasonyeza kuti ana amene anayamwitsidwa ali aang’ono sakhala onenepa kwambiri. Asayansi akufufuzabe kuti adziwe chifukwa chake izi zikuchitika. Zikuoneka kuti chiŵerengero chapadera cha michere ya mkaka wa m’mawere chimagwira ntchito yaikulu pothandiza makanda kukhala ndi kulemera koyenera muukhanda ndi kuwasunga pambuyo pake.
Poyamwitsa, mwanayo amadya monga momwe akufunira, momwe amafunira kuti athetse njala yake. Poyamwitsa mkaka wa mkaka, makolo nthawi zambiri amadalira zowonera (monga botolo lomaliza maphunziro) ndipo, mwachikhulupiriro, amalimbikitsa mwanayo kumwa zonse zomwe zili m'botolo, mosasamala kanthu kuti mwanayo ali ndi njala yotani. Popeza kuti makolo alibe zisonyezero zofanana zowonekera pamene akuyamwitsa, iwo amalabadira kwambiri zokhumba za khandalo ndipo amatha kukhulupirira luso la khanda lawo lodzilamulira lokha njira yokhutiritsa njala.
Phindu lina la kuyamwitsa ndiloti zokometsera zomwe amayi amadya zimasamutsidwa kwa khanda kudzera mu mkaka wa m'mawere (mwachitsanzo, ngati mayi woyamwitsa adya adyo, mwana wake adzalandira mkaka wa adyo). Zingawoneke zachilendo, koma chokumana nacho chimenechi chiridi chofunika kwambiri kwa ana, popeza chimaphunzira za zokonda za banja lawo, ndipo izi zimathandiza ana kukhala omasuka ndi omvera pamene akudyetsa masamba ndi mbewu monga chimanga. Pophunzitsa ana aang’ono kudya zakudya zopatsa thanzi, makolo ndi olera amawathandiza kupeŵa mavuto aakulu adakali aang’ono ndi achichepere. Kuyamwitsa ndi osiyanasiyana zakudya zakudya mayi pa mkaka wa m`mawere kumathandiza mwana kukhala ndi kukoma kwa zakudya wathanzi ndi kukhala wabwinobwino kulemera kupindula ali wakhanda ndi kupitirira.
Ana ndi achinyamata
Kutumikira Makulidwe
Kukula kwapakati pazakudya zambiri zokonzedwa zoperekedwa m'masitolo ndi malo odyera ambiri kwawonjezeka pazaka makumi angapo zapitazi. Mwachitsanzo, zaka makumi awiri zapitazo, bagel ambiri anali mainchesi atatu m'mimba mwake ndipo anali ndi zopatsa mphamvu 3, pomwe masiku ano pafupifupi bagel ndi mainchesi 140 m'mimba mwake ndipo ali ndi zopatsa mphamvu 6. Ana ndi achikulire omwe amakonda kudya kwambiri kuposa momwe amafunikira, mosasamala kanthu kuti ali ndi njala kapena kuchuluka kwa ma calories omwe amawotcha. Kudziphunzitsa nokha ndi ana anu kuti zigawo zikuluzikulu ndizofunikira.
Inu ndi ana anu mutha kusintha izi kukhala masewera pobwera ndi zowonera za magawo azakudya zomwe banja lanu mumakonda.
Kudya Kunja
Kuphatikiza pa magawo ochulukirachulukira, malo odyera othamanga makamaka amakonda kupereka zakudya zokhala ndi zopatsa mphamvu zambiri, mafuta, mchere, shuga, komanso ulusi wocheperako kuposa chakudya chokonzekera kunyumba. Izi zikutanthauza kuti ngakhale ana anu atadya zina mwa zakudyazi, amakhalabe ndi chiopsezo chotenga ma calories ochuluka kuposa momwe amafunikira.
Ngati ndandanda ya banja lanu ikuvutika kupanga zakudya zophikidwa kunyumba, mutha kugwiritsa ntchito zakudya zomwe zakonzedwa kale komanso zokonzedwa pang'ono kuchokera ku golosale. Mutha kusunga nthawi, osati thanzi, pogula masamba otsukidwa kale, masamba odulidwa, tofu wothira, ndi mbewu zapanthawi yomweyo. Komanso, ana anu akamakula, mukhoza kuwathandiza kuphunzira kusankha zakudya zathanzi m’malo omwe amakonda.
Zakumwa zotsekemera
Mawu akuti "zakumwa zotsekemera" amagwiritsidwa ntchito ponena za zakumwa zoziziritsa kukhosi zosiyanasiyana, komanso amaphatikizapo madzi aliwonse a zipatso omwe si 100% achilengedwe. Kuwonjezeka kwa kumwa zakumwa zotsekemera kumakhudzana mwachindunji ndi kuwonjezeka kwa kunenepa kwambiri. Madzi omwe amagwiritsidwa ntchito kutsekemera zambiri mwa zakumwazi amathandizira kuti achuluke. Kuonjezera apo, ana omwe amamwa zakumwa zotsekemera kwambiri amakonda kumwa zakumwa zochepa zopatsa thanzi. Limbikitsani ana kumwa madzi, mkaka wa soya, mafuta ochepa kapena mkaka wosakanizidwa, 100% madzi a zipatso (pakatikati) m'malo mwa chakumwa chotsekemera.
Zochita zathupi
Kuchita masewera olimbitsa thupi nthawi zonse n'kofunika kuti ana akhale olimba komanso kuti akule bwino. Centers for Disease Control and Prevention (CDC) imalimbikitsa kuti ana azikhala ndi masewera olimbitsa thupi osachepera mphindi 60 tsiku lililonse. Tsoka ilo, masukulu ambiri sapereka maphunziro ozama, ndipo maora ochepa okha pa sabata amaperekedwa ku maphunziro a masewera olimbitsa thupi. Chotero, udindo uli pa makolo kulimbikitsa ana awo kuchita zinthu zina zolimbitsa thupi pambuyo pa sukulu ndi Loweruka ndi Lamlungu.
Kuyendera magawo amasewera ndi njira yabwino kwambiri yodzisungira, koma kuyenda wamba, masewera othamanga akunja, kulumpha chingwe, hopscotch, kupalasa njinga, kutsetsereka pamadzi oundana, kuyenda kwa galu, kuvina, kukwera miyala ndikwabwino. Ngakhale zili bwino, ngati mutha kuphatikizira banja lonse kuchita masewera olimbitsa thupi nthawi zonse, kukonzekera masewera olimbitsa thupi. Pangani chizolowezi choyenda limodzi mukatha chakudya chamadzulo kapena kupita kokayenda m'mapaki am'deralo kumapeto kwa sabata. Ndikofunika kuchita masewera akunja ndi ana ndikukhala chitsanzo chabwino pamene mukusangalala ndi masewera olimbitsa thupi. Masewera ophatikizana akunja adzakugwirizanitsani ndikuthandizira kukonza thanzi la banja lanu.
Nthawi yowonetsera komanso moyo wongokhala
Chifukwa cha kubwera kwa matekinoloje atsopano otsika mtengo, ana amathera nthawi yambiri akuwonera TV ndi makompyuta komanso nthawi yochepa yochita masewera olimbitsa thupi. Nthawi yogwiritsidwa ntchito pamaso pa kanema wawayilesi kapena pakompyuta imalumikizidwa ndi kunenepa kwambiri kwaubwana m'njira zingapo zosiyanasiyana:
1) ana sagwira ntchito (kafukufuku wina anapeza kuti ana amakhala ndi kagayidwe kakang'ono kamene akuwonera TV kusiyana ndi pamene akupuma!),
2) ana amakopeka ndi kutsatsa kwazakudya, makamaka zakudya zokhala ndi mafuta ambiri, mchere ndi shuga,
3) Ana omwe amadya pamaso pa TV amakonda kukonda zokhwasula-khwasula zopatsa mphamvu kwambiri, zomwe zimapangitsa kuti ma calorie achuluke masana. Kuphatikiza apo, ndikofunikira kwambiri kulekanitsa kudya ndikukhala kutsogolo kwa chinsalu. Kafukufuku wasonyeza kuti kukhala patsogolo pa TV kapena kompyuta ndi kudya nthawi imodzi kungapangitse ana ndi akuluakulu kudya mopanda nzeru komanso kudya mopambanitsa, chifukwa amasokonezedwa ndi njala ndi kukhutiritsa.
Bungwe la American Academy of Pediatrics limalimbikitsa kuchepetsa nthawi ya ana akuyang'ana TV ndi makompyuta mpaka maola awiri patsiku. Komanso, limbikitsani ana anu kuti azilekanitsa nthawi ya chakudya ndi nthawi yowonetsera kuti awathandize kupewa kudya mopanda nzeru.
ndimalota
Ana amene amagona mocheperapo kusiyana ndi zimene zimafunika pa msinkhu wawo amakhala onenepa kwambiri. Kusagona tulo kungayambitse njala yambiri, komanso chilakolako cha zakudya zamafuta ambiri ndi shuga, zomwe zingayambitse kudya kwambiri komanso kunenepa kwambiri. Muyenera kudziwa kuti mwana wanu amafunikira maola angati kuti agone bwino komanso kumulimbikitsa kuti agone pa nthawi yake.
Zakudya zopatsa thanzi ndi udindo wa makolo
Momwe mwana wanu adzadyera zimadalira kwambiri inu: zomwe mumamupatsa, liti, kangati komanso kuchuluka kwa chakudya chomwe mumapereka, momwe mumachitira ndi mwanayo panthawi ya chakudya. Mukhoza kuthandiza ana anu kuti azidya ndiponso kukhala ndi makhalidwe abwino mwa kuphunzira mwachikondi ndiponso mosamalitsa zimene mwana aliyense amafuna komanso zimene amakonda.
Pankhani ya zakudya zomwe mumapereka, sungani zakudya zambiri zathanzi ndikupangitsa kuti zakudya izi zipezeke mosavuta kwa ana kunyumba kwanu. Sungani zipatso ndi ndiwo zamasamba zodulidwa ndi zotsukidwa m’firiji kapena patebulo ndipo pemphani ana anu kuti asankhe zimene angakonde akakhala ndi njala ya zokhwasula-khwasula. Konzekeranitu pasadakhale zakudya zomwe zimakhala ndi masamba osiyanasiyana, zipatso, mbewu zonse, ndi zakudya zomanga thupi zochokera ku zomera.
Ponena za nthawi, kangati, komanso kuchuluka kwa chakudya chomwe mumapereka: yesetsani kupanga ndandanda yazakudya zosautsa ndikuyesera kusonkhana patebulo pafupipafupi momwe mungathere. Kudya kwa banja ndi mwayi waukulu wolankhulana ndi ana, kuwauza za ubwino wa zakudya zina, mfundo za moyo wathanzi ndi zakudya. Komanso, mwanjira iyi mutha kudziwa kukula kwa magawo awo.
Yesetsani kuti musachepetse kapena kukakamiza ana anu kudya, chifukwa njira yodyetsera imeneyi ingaphunzitse ana kudya pamene alibe njala, zomwe zimatsogolera ku chizoloŵezi cha kumwa mopitirira muyeso ndi vuto lotsatirapo la kunenepa kwambiri. Kukambitsirana ndi ana kuti kaya ali ndi njala kapena kukhuta kudzawathandiza kuphunzira kulabadira kufunika kwa kudya kapena kukana kudya chifukwa cha kukhudzika kumeneku.
Pankhani yocheza ndi ana anu panthawi yachakudya, chinthu chofunika kwambiri ndicho kusunga mkhalidwe wabwino ndi wosangalatsa pa nthawi ya chakudya. Maudindo ayenera kugawidwa pakati pa makolo ndi ana: makolo amasankha nthawi, malo, ndi chakudya, kupereka chosankha, ndipo ana amasankha okha kuchuluka kwa zakudya.
Makolo monga zitsanzo
Makolo amapatsira ana awo mtundu wa majini ndi zizolowezi zamakhalidwe. Choncho, makolo onenepa kwambiri amasonyeza kuti ana awo ali pachiopsezo chachikulu chokhala onenepa kwambiri kuposa ana a makolo onenepa kwambiri, chifukwa makolo onenepa kwambiri amatha kupatsira ana awo majini omwe amawapangitsa kukhala onenepa kwambiri, komanso mmene amakhalira ndi zizolowezi zawo. zomwe zimathandizanso kunenepa kwambiri.
Simungasinthe majini anu, koma mutha kusintha moyo wanu ndi zizolowezi zanu! Kumbukirani kuti “kuchita momwe ndikuchitira” kumamveka kukhala kokhutiritsa kuposa “kuchita monga ndanenera.” Mwa kumamatira ku zakudya zopatsa thanzi, zolimbitsa thupi ndi ndandanda ya kugona, mukhoza kupereka chitsanzo chabwino kwa banja lonse.
Chidule: Malangizo 10 oletsa kunenepa kwaubwana m'banja mwanu
1. Perekani chiyambi chabwino kwa mwana wanu mwa kukhala ndi zakudya zopatsa thanzi komanso kulemera kwake panthawi yomwe ali ndi pakati; Lankhulani ndi katswiri wodziwa za kadyedwe kake kuti muwonetsetse kuti zakudya zanu panthawi yomwe muli ndi pakati zikukwaniritsa zomwe mumafunikira pazakudya zokhuza ma calories, mafuta, chakudya, mapuloteni, mavitamini, ndi mchere.
2. Kuyamwitsa kuti akule bwino, kuyankha njala, ndi kukulitsa zokonda za mwana pomukonzekeretsa zakudya zolimba zosiyanasiyana.
3. Dziphunzitseni nokha ndi ana anu kuti kukula kwa magawo kuyenera kugwirizana ndi zosowa za zakudya za aliyense. Perekani chakudya m'magawo ang'onoang'ono.
4. Yesetsani kukonza chakudya choyenera kunyumba, ndipo ngati sizingatheke, dziphunzitseni kugula zakudya zophikidwa ndi kuphunzitsa mwana wanu kusankha zakudya zopatsa thanzi m’malesitilanti.
5. Limbikitsani ana kumwa madzi, mafuta ochepa kapena skim mkaka, soya, kapena 100% madzi a zipatso m'malo mwa zakumwa zoziziritsa kukhosi.
6. Lolani banja lanu lisamuke kwambiri! Onetsetsani kuti ana anu amachita masewera olimbitsa thupi amphamvu ola limodzi tsiku lililonse. Pangani zochitika zapanja kukhala mwambo wabanja.
7. Chepetsani nthawi yowonera ana (TV, kompyuta ndi masewera apakanema) kukhala maola awiri patsiku.
8. Samalani pamene ana amafunikira kugona, phunzirani kuti ana anu amagona maola angati, onetsetsani kuti amagona mokwanira usiku uliwonse.
9. Yesetsani kudyetsa "momvera", funsani ana za njala yawo ndi kukhuta, kugawana maudindo panthawi ya chakudya ndi ana.
10. Tsatirani ndondomeko yoti “chitani momwe ndikuchitira” osati “chita monga ndanenera”, phunzitsani mwachitsanzo za kadyedwe koyenera ndi moyo wokangalika.