Kupewa kunenepa kumatha kuyamba, mwanjira ina, munthu akangoyamba kudya. Kafukufuku amasonyeza kuti chiopsezo cha kunenepa kwambiri chimagwirizana kwambiri ndi khalidwe la kudya panthawiubwana.

Kale, kuyambira miyezi 7 mpaka miyezi 11, makanda aku America amadya 20% zopatsa mphamvu zambiri poyerekeza ndi zosowa zawo.¹⁵. Gawo limodzi mwa magawo atatu a ana a ku America ochepera zaka ziwiri samadya zipatso ndi ndiwo zamasamba, ndipo mwa iwo omwe amadya, French fries pamwamba pamndandanda.¹⁵. Ponena za achinyamata a ku Quebec omwe ali ndi zaka 4, samadya zipatso ndi ndiwo zamasamba zokwanira, mkaka komanso nyama ndi njira zina, malinga ndi Institut de la statistique du Québec.³⁹.

Food

Kudya zinthu zochepetsera thupi komanso kudya zakudya zopatsa thanzi popanda kusintha zomwe mumadya si njira yabwino. Zakudya zopatsa thanzi ziyenera kukhala zosiyanasiyana komanso zipatso ndi ndiwo zamasamba. Kudya bwino kumaphatikizapo kudziphikira nokha, kusintha zinthu zina, kukometsera zakudya ndi zitsamba ndi zonunkhira, kusintha njira zatsopano zophikira kuti muchepetse mafuta ambiri, ndi zina zotero. Onani tsamba lathu la Nutrition kuti mudziwe mfundo zazikuluzikulu za kadyedwe koyenera.

Malangizo ena kwa makolo

• Ngati mudya bwino, kudzakhala kosavuta kuti ana anu achitenso chimodzimodzi;
• Idyani chakudya pamodzi ndi banja;
• Samalani kuti musayankhe kulira kwa khanda mwa kumudyetsa mwadongosolo. Kulira kungasonyeze kufuna kukondedwa kapena kungofuna kuyamwa. Anthu ambiri amakwaniritsa zosowa zawo m'maganizo ndi chakudya: khalidweli likhoza kuyamba adakali aang'ono;
• Musamayamike mwana wanu nthawi zonse akamaliza botolo kapena mbale yake. Kudya nkwachibadwa, osati kukondweretsa makolo;
• Pewani kugwiritsa ntchito chakudya ngati mphotho kapena chilango;
• Lolani mwanayo adziweruze yekha njala. Chilakolako cha mwana wakhanda chimasiyanasiyana tsiku ndi tsiku. Ngati nthawi zambiri akumwa bwino komanso osawonda, palibe chifukwa chodera nkhawa ngati samaliza botolo nthawi ndi nthawi. Musakakamize mwanayo kumaliza mbale yake. Motero, adzaphunzira kumvera zizindikiro zake za njala ndi kukhuta;
• Madzi ndiye chakumwa choyenera kuthetsa ludzu lanu. Kugwiritsa ntchito madzi zipatso, ngakhale zachilengedwe, ayenera kukhala 1 galasi patsiku. Madzi a zipatso amakhala ndi ma calories (zakumwa zambiri ndi nkhonya za zipatso zimakhala ndi zakumwa zoziziritsa kukhosi), ndipo sizimathetsa njala. Pewani kuwonjezera shuga ku yoghurts, purees zipatso, etc;
• Siyanitsani zakudya ndi momwe mumaphika. Mitundu yosiyanasiyana ya mapuloteni (nsomba, nyama yoyera, nyemba, mkaka, etc.);
• Pang’ono ndi pang’ono, phunzitsani mwana wanu za zinthu zina zatsopano.

Zochita zathupi

Zochita zolimbitsa thupi ndizofunikira kwambiri kuti mukhale ndi thanzi labwino. Kusuntha kumawonjezera minyewa ya minofu motero kumafunikira mphamvu. Atengereni anawo kuti asamuke, ndipo yendani nawo. Chepetsani nthawi ya kanema wawayilesi ngati kuli kofunikira. Njira yabwino yolimbikitsira tsiku ndi tsiku ndiyo kupita ku masitolo ang'onoang'ono omwe ali pafupi ndi inu poyenda kumeneko.

tulo

Kafukufuku wambiri amasonyeza kuti kugona bwino kumathandiza kuchepetsa thupi^{18, 47}. Kulephera kugona kungakupangitseni kudya kwambiri kuti muchepetse kuchepa kwa mphamvu zomwe thupi limamva. Komanso, imatha kuyambitsa kutulutsa kwa mahomoni omwe amayambitsa chilakolako chakudya. Kuti mupeze njira zogona bwino kapena kuthana ndi vuto la kusowa tulo, onani buku lathu Kodi munagona bwino? Fayilo.

Kusamalira maganizo

Kuchepetsa magwero a kupsinjika maganizo kapena kupeza zida zowongolera bwino kungapangitse kuti muchepetse nkhawa ndi chakudya. Kuonjezera apo, kupsinjika maganizo nthawi zambiri kumatipangitsa kudya mofulumira komanso mopitirira muyeso. Onani gawo lathu la Kupsinjika Maganizo ndi Nkhawa kuti mudziwe zambiri za njira zomwe zingakuthandizeni kuthana ndi nkhawa.

Chitanipo kanthu pa chilengedwe

Kupangitsa chilengedwe kukhala chochepa kwambiri, komanso kuti zisankho zathanzi zikhale zosavuta, kutenga nawo gawo kwa anthu angapo ochita nawo masewera ndikofunikira. Ku Quebec, gulu la Provincial Working Group on the Problem of Weight (GTPPP) lapereka njira zingapo zomwe boma, masukulu, malo ogwirira ntchito, gawo lazakudya zaulimi, ndi zina zotero, lingatenge kuti apewe kunenepa kwambiri.¹⁷ :

• Kukhazikitsa ndondomeko za chakudya m'malo osamalira ana ndi sukulu;
• Sinthani malo okhala ndi anthu kuti mukhale ndi moyo wokangalika;
• Kuunikiranso malamulo otsatsa okhudza ana;
• Kuwongolera kugulitsa katundu ndi ntchito zoonda;
• Limbikitsani kafukufuku wokhudza kunenepa kwambiri.