Kufunika Kowathandiza Ana Kukhala Ogwira Ntchito
Aliyense amadziwa kuti ana ayenera kugwira ntchito mwakhama ndipo ayenera kuchita masewero olimbitsa thupi kuti akhale oyenera.
Kaya ali olemera kwambiri kapena olemera thupi, kuchita masewero olimbitsa thupi nthawi zonse kumaonedwa ndi akatswiri ambiri kuti akhale mbali yofunikira ya moyo wathanzi.
Izi sizikutanthauza kuti mwana aliyense ayenera kumaliza maola anayi kapena asanu pamaphunziro a masewera a Olimpiki kapena kuchita nawo mpira wosankha kapena mpira wa mpira.
Kuchita nawo masewera a achinyamata omwe siwongopangidwe sikofunikira kuchitapo kanthu, monga ana angapeze masewera olimbitsa thupi panthawi yochita masewera olimbitsa thupi.
Kodi Kuchita Zochita Zambiri Zimapangitsa Ana Kuti Azichita Zochita Zambiri?
A American Academy of Pediatrics amalimbikitsa kuti ana ndi achinyamata ayenera "kugwira ntchito mwakachepera mphindi 60 patsiku," ngakhale akukakamiza kuti siziyenera kukhala ntchito zokwanira 60 mphindi. Mwachitsanzo, ngati wazaka zisanu ndi zitatu (8) adasewera mpira kwa mphindi makumi awiri (20) pa nthawi ya sukulu ndikusewera masewera a basketball ndi anzanu kwa mphindi makumi anayi atatha sukulu, amatha kukambirana ndi AAP kuti achite masewero 60 kwa tsikulo.
Komabe, ngati panthawi ya mphindi makumi asanu ndi awiri mphambu zisanu ndi zisanu (9) ku sukulu sulasiyo imatha mphindi 30 kuvala, kusankha timagulu, ndikukonzekera kusewera, ndipo mwana wanu amawonera TV ndikusewera masewera a pakompyuta atatha kusukulu tsiku lomwelo.
Kuchita Zochita ndi Ma Calories
Kuchita masewera olimbitsa thupi nthawi zonse ndibwino kwa ana.
Awonetseredwa kuti awathandize kukhala odzidalira kwambiri, kugona bwino, kukhala ndi mphamvu zambiri, kuchepetsa nkhawa, ndi kuchepetsa kupsinjika maganizo. Ndipo monga momwe anthu ambiri amadziwira, pamodzi ndi zakudya zabwino, kuchita masewera olimbitsa thupi nthawi zonse ndi njira yabwino kwambiri yochepetsera thupi komanso kuteteza mwana kukhala wochuluka kwambiri .
Popeza mwana wanu mwina sangayambe kuchita masewera olimbitsa thupi kapena kugwiritsa ntchito njinga yochita masewera olimbitsa thupi, zingakhale zovuta kuti nthawi zonse muwerenge kuchuluka kwa makilogalamu omwe akuwotcha.
Mwamwayi, izo ziribe kanthu, bola ngati mwana wanu akupeza masewera olimbitsa thupi kwa mphindi makumi asanu ndi limodzi kapena kuposerapo tsiku ndi tsiku ndikukhala ndi zakudya zabwino.
Ngati mwana wanu akugwira ntchito mwakhama ndipo akupitirizabe kulemera, muyenera kuyang'ana ku zakudya zake monga chifukwa - osati kuchita masewera olimbitsa thupi.
Komabe, zingakhale zothandiza kumvetsa momwe mwana wanu angathere zinthu zambiri kapena zochepetsera zochepa pamagulu osiyanasiyana monga:
- Bicycle pa 5 mph amawotcha pafupifupi 174 makilogalamu pa ora
- Kuyenda pa 6 mph kumawotcha pafupifupi 654 makilogalamu pa ora
- kusewera mpira wokondwerera mpira kumawotcha pafupifupi makilogalamu 450 pa ora
- kusewera mpira wotsekemera kumawotcha pafupifupi makilogalamu 274 pa ora
- kusewera tenisi (osakwatira) kumawotcha pafupifupi ma calories 450 pa ora
- kusewera mwamphamvu, kugwira mpira kumayaka pafupifupi 498 makilogalamu pa ora
- Kupenda masewera olimbitsa thupi pa 9 mph amayaka pafupifupi makilogalamu 384 pa ora
- Kusambira kumayaka pafupifupi makilogalamu 288 pa ora
- kuyenda pa 2 mph kumawotcha pafupifupi makilogalamu 198 pa ora
Kumbukirani kuti izi ndizomwe zimakhazikitsidwa ndi munthu wolemera makilogalamu 150. Mwana wolemera angachepetse zakudya zochepa, ngakhale pamtingo womwewo. Komanso dziwani kuti mwana akukwera njinga yake kwa ora limodzi ndi abwenzi ake sangakhale ndi mphindi 5 mph liwiro, choncho akhoza kuwotcha ngakhale zocheperapo.
Komabe, mungathe kugwiritsa ntchito mndandanda womwe uli pamwambapa kuti muone momwe mwana wanu akuwotchera komanso ngati chitsogozo cha zinthu zomwe zimawotcha mafuta ambiri.
Achinyamata Ochita Zochita Zolimbitsa Thupi
Kumbukirani kuti ana, ngakhale achinyamata, samachita nawo mapulogalamu ochita masewera olimbitsa thupi omwe amawaphatikizapo "zowonongeka kapena kuchita masewera olimbitsa thupi." Ndicho chifukwa chake simukuwona ana ambiri m'magulu ogwira ntchito zachipatala kapena kugwiritsa ntchito zipangizo zamakono (musamaganize kuti zambiri zogwiritsa ntchito sizinagwiritsidwe ntchito ndi ana). M'malo mwake, ana amachita bwino ndi mapulogalamu olimbitsa thupi, kuphatikizapo masewera olimbitsa thupi komanso gulu lokonzekera komanso masewera achinyamata.
Pofuna kuti ana azitha kugwira ntchito komanso kuchita masewero olimbitsa thupi, zingathandize:
- Limbikitsani banja lonse kuti likhale lachangu, ndikumbukira kuti ana ambiri amakhala kunja kwa kusewera, m'malo mowonanso kubwereza "Sponge Bob" - samangofuna kukhala kunja kwaokha. Ngati mumapita kunja ndi mwana wanu kukacheza, kuika, kapena kumangoyendayenda, mukhoza kukhala otsimikiza kuti mwana wanu adzafulumira kutsatira.
- Awuzeni ana anu kuti azigwiritsa ntchito "kayendetsedwe ka ntchito" komwe amayenera kugwiritsa ntchito masitepe, m'malo okwera mapiri, ndikupita ku sukulu kapena kunyumba ya mnzako, mmalo mokakamizidwa.
- Limbikitsani kusewera kwaulere kwapadera kosaganizidwe.
- Thandizani kukhala ndi thupi labwino komanso zosangalatsa zosangalatsa.
- Thandizani mwana wanu kupeza masewera omwe amamukonda. Izi zingakhale masewera a mpira, mpira, mpira, kapena mpira, kapena masewera ena, monga masewera, karate, kapena kuvina.
Zotsatira:
Sukulu ya American Academy of Pediatrics Policy. Kukhala ndi thanzi labwino: Kuteteza Ubwana Kulemera Mwa Ntchito Yowonjezera Yathupi. PEDIATRICS Vol. 117 No. 5 May 2006, masamba 1834-1842.
Pulezidenti wa bungwe la zaumoyo pa zochitika za thupi ndi masewera. Kuchita Zochita ndi Kulemera kwa Kunenepa.