Zizoloŵezi zathanzi zimayambira panyumba-ndipo ndizoona ndi makhalidwe omwe angakhudze kulemera kwa mwana. Monga kholo, ndinu chitsanzo chabwino kwa ana anu komanso wotsogolera kuwathandiza kuyenda m'njira zabwino zoyenera kudya ndi kuchita masewera olimbitsa thupi . Muli ndi mphamvu yosankha zakudya zomwe mungagule ku golosale ndi zomwe mungatumikire pa chakudya.
Muli ndi mphamvu yolimbikitsa ana anu kuti achite nawo masewera olimbitsa thupi kapena masewera olimbitsa thupi, ndipo muli ndi mphamvu zothandizira kuchita zimenezi ndikuwongolera chidaliro chawo ndi zokambirana zoyenera. Kupanga zizoloŵezi zogwiritsira ntchito moyo wathanzi mgwirizano pakati pa inu ndi ana anu mukhoza kuwathandiza kwambiri kuti athandizidwe bwino.
Njira Zothandiza Zopangira Miyambo Yathanzi ndi Banja Lanu
Lonjezerani kuti ana amatha kuwerenga kuwerenga. Kuphunzitsa ana momwe angawerenge malemba pa zakudya zowonongeka kungathandize kuti aphunzire kukhala ndi thanzi labwino. Mukatengera ana anu ku golosale, mukhoza kupanga masewera poyerekeza ndi magalamu a mafuta, shuga, kapena sodium pakati pa tirigu wofanana kapena poyerekeza ndi zakudya zamtundu, kunena, chikho cha ma blueberries ndi ma blueberry muffin.
Pitirizani kuwonetsa ana ku zakudya zatsopano. Ngati nthawi zonse mumatulutsa zipatso zabwino, ndiwo zamasamba, mbewu zonse, nyemba, ndi nyemba, ngakhale ana anu sakonda iwo nthawi yoyamba akuyesa, chidziwitso chikhoza kubereka.
Limbikitsani ana anu kulawa zakudya zatsopano koma musakakamize ana kuti azidya; njira imeneyi imatha kubwereranso ndi kuwonjezera chikondi cha mwana kwa zakudya zamankhwala. Kumbukirani: Kuyika ana anu pakasankhidwe ndi kukonzekera zakudya zatsopano kungathandize kuwanyengerera kuti ayese (ndikuyembekeza) kulandira zakudya zatsopano.
Onetsetsani kuti pali gawo losokoneza. Pazomwe zimatengera magawo odyera komanso malo odyera, zazikulu nthawi zambiri zimawoneka kuti ndizofunika-koma osati kwa ana aang'ono.
Choncho gwiritsani batani pause ndipo ganizirani mosamala ngati mwana wanu wazaka 7 akusowa mowa kukula kwa kabasi kakang'ono. N'kofunikanso kupatsa ana omwe akuyenera kukhala ndi zaka zoyenera kunyumba. Ngati ali ndi chilakolako chokwanira, mungapereke zakudya zing'onozing'ono zopatsa mavitamini ndi magawo akuluakulu a zipatso ndi ndiwo zamasamba, njira yomwe yapezeka kuti ichepetse kudya kwa kalori.
Idyani pamodzi monga banja. Kwadziwikiratu kuti chakudya cham'banja chimathandiza kwambiri pakulimbikitsa kudya zakudya zabwino pakati pa ana komanso kuchepetsa khalidwe loipa la achinyamata pakati pa achinyamata. Koma chomwe chimachitika panthawi ya chakudya chingapangitse kusiyana, naponso. Mmalo mowonera TV panthawi ya chakudya, zomwe zakhala zikugwirizana ndi khalidwe losauka la zakudya, ndibwino kugwiritsa ntchito nthawi yolumikizana. Pa kafukufuku wokhudza makolo ndi achinyamata makumi asanu ndi anayi, ofufuza a pa yunivesite ya Minnesota anawonetsa chakudya chambiri m'nyumba za mabanja ndipo anafufuza zomwe zimagwirizanitsa ndi thupi la achinyamata la BMI. Chinthu chofunika kwambiri: Achinyamata omwe ali ndi m'munsi mwa BMI komanso kudya zakudya zapamwamba zimakhala ndi chakudya cham'banja chodzaza ndi kulankhulana bwino, kuyendetsa bwino maganizo, kugwira nawo ntchito, komanso kugwira ntchito zapakhomo.
Pangani tulo kukhala choyambirira. Ngati ana anu sakunyoza mokwanira, akhoza kutaya nkhondo yolimbitsa thupi. Sikuti nthawi zonse kugona mokwanira n'kofunika kwambiri kuti mwana akule bwino, koma kungathandizenso kuti mukhale ndi mahomoni omwe amakhudza chilakolako chofuna kudya komanso kukhuta. Achinyamata, makamaka atsikana, amene amagona nthawi zosakwana maola asanu ndi atatu usiku amakhala ndi maphunziro apamwamba a BMI, amakonda kukhala pansi, ndipo nthawi zambiri samadya zipatso, ndiwo zamasamba, ndi nsomba zokwanira, malinga ndi kafukufuku wa International Journal of Obesity .
Limbikitsani kuchita masewera olimbitsa thupi nthawi zonse. Pamene makolo ali otanganidwa, pali mwayi waukulu kuti anawo azikhala, komanso.
Kujambula ndi kugawana chikondi chanu cha kuyenda kungapangitse ana anu kuti azichita nanu. Ndipotu, kafukufuku wochokera ku Canada Fitness ndi Lifestyle Research Institute ku Ottawa anapeza kuti pakati pa makolo akukwaniritsa kuchuluka kwa masabata patsiku komanso ana awo akutsatira, malinga ndi kuwerenga kwa pedometer. Tsono fufuzani njira zosunthira ndi ana anu, kaya mukuyenda kusukulu limodzi, kusewera tenisi, kupita panjinga imodzi palimodzi, kapena kuchita zochitika zina zodzikongoletsa. Kupeza abambo angakhale othandiza makamaka ngati kulimbikitsana kwachitetezo cha thupi, kufufuza kumasonyeza.
Zotsatira:
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Craig CL, Cameron C, Tudor-Locke C. Chiyanjano pakati pa makolo ndi ana omwe amadzipangitsa kuti azichita masewero olimbitsa thupi: kafukufuku wa CANPLAY kufufuza kufufuza. International Journal of Behavioral Nutrition ndi Physical Activity, January 18, 2013; 10: 8
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