Kunenepa Kwambiri Paubwana

Zamkati

• Osangoganizira za kuchepa thupi
• Perekani zakudya zopatsa thanzi
• Penyani kukula kwa gawo
• Akwezeni
• Asungeni akusuntha
• Pezani luso
• Chotsani mayesero
• Chepetsani mafuta ndi maswiti
• Zimitsani TV mukamadya
• Phunzitsani zizolowezi zabwino
• Malangizo a HealthAhead: Yang'anani pa Zaumoyo

Mwinamwake mwamvapo kuti kunenepa kwambiri kwaunyamata kukukulira. Malinga ndi (CDC), pazaka 30 zapitazi, chiwerengero cha ana onenepa kwambiri chawonjezeka pafupifupi kawiri. Kodi mudakhalapo ndi nkhawa kuti izi zitha kukhudza ana anu?

Chitani kanthu kuti muchepetse chiopsezo cha mwana wanu ndi izi 10 zosavuta. Mutha kuthandiza ana anu kukhala achangu, kudya chakudya chopatsa thanzi, komanso kuwongolera kudzidalira kwawo pogwiritsa ntchito njirazi popewera kunenepa kwambiri kwa ana.

Osangoganizira za kuchepa thupi

Popeza matupi a ana akupitilizabe kukula, New York State department of Health (NYSDH) siyikulimbikitsa njira zachikhalidwe zodziwitsira achinyamata. Zakudya zoletsedwa ndi ma kalori zitha kulepheretsa ana kupeza mavitamini, michere, ndi mphamvu zomwe amafunikira kuti akule bwino. Ganizirani m'malo mothandiza mwana wanu kukhala ndi machitidwe abwino odyera. Nthawi zonse lankhulani ndi dokotala wa ana kapena wothandizira zaumoyo wanu musanadyetse mwana wanu.

Perekani zakudya zopatsa thanzi

Zakudya zopatsa thanzi, zopanda mafuta ochepa zimapatsa ana anu zakudya zomwe amafunikira ndikuwathandiza kukhala ndi chizolowezi chodya bwino. Aphunzitseni zakufunika kwakudya zakudya zopatsa thanzi ndi zinthu zosiyanasiyana zopatsa thanzi monga mbewu zonse, zipatso ndi ndiwo zamasamba, mkaka, nyemba, ndi nyama zowonda.

Penyani kukula kwa gawo

Kudya mopitirira muyeso kumathandizira kunenepa kwambiri, choncho onetsetsani kuti ana anu adya magawo oyenera. Mwachitsanzo, NYSDH imalangiza kuti ma ola awiri kapena atatu a nkhuku zophika, nyama yowonda, kapena nsomba ndi gawo limodzi. Chimodzimodzinso chidutswa chimodzi cha mkate, theka chikho cha mpunga wophika kapena pasitala, ndi ma ouniki awiri a tchizi.

Akwezeni

Izi zikusonyeza kuti muchepetse nthawi ya ana pakama osapitilira maola awiri tsiku lililonse. Ana amafunikira kale kukhala ndi nthawi yochitira homuweki komanso kuwerenga mwakachetechete, chifukwa chake muyenera kuchepetsa nthawi yawo yochita zinthu zina monga kuchita masewera apakanema, TV, komanso kugwiritsa ntchito intaneti.

Asungeni akusuntha

Amalangiza kuti ana onse azichita zolimbitsa thupi osachepera ola limodzi tsiku lililonse. Izi zitha kukhala zochitika zolimbitsa thupi ngati kuthamanga, kulimbitsa minofu ngati masewera olimbitsa thupi, komanso kulimbitsa mafupa ngati chingwe cholumpha.

Pezani luso

Ana ena amatopa mosavuta ndipo sadzachita chidwi ndi machitidwe olimbitsa thupi. Palibe chifukwa chodandaula-yesani zochitika zosiyanasiyana zomwe zingalimbikitse mwana wanu, monga kusewera tag, kuvina, kulumpha chingwe, kapena kusewera mpira.

Chotsani mayesero

Ngati mumayika zakudya zopanda pake, mwana wanu amatha kuzidya. Ana amayang'ana kwa makolo za zitsanzo za momwe angadye. Chifukwa chake khalani chitsanzo chabwino, ndikuchotsani njira zokopa koma zopanda thanzi monga zakudya zopatsa mafuta, odzaza shuga, komanso mchere wanyumba. Kumbukirani, zopatsa mphamvu zakumwa zotsekemera zimawonjezeranso, choncho-yesetsani kuchepetsa kuchuluka kwa koloko ndi madzi omwe mumagulira banja lanu.

Chepetsani mafuta ndi maswiti

Ana sangamvetse kuti kudya ma calorie ochulukirapo ochokera ku maswiti ndi maswiti ena ndi machitidwe onenepa kumatha kubweretsa kunenepa pokhapokha mukawafotokozera. Lolani ana azikhala ndi zosangalatsa nthawi ndi nthawi, koma osazolowera.

Zimitsani TV mukamadya

Ana atha kudya kwambiri ngati akuwonera TV kwinaku akudya, malinga ndi akatswiri ku Harvard School of Public Health (HSPH). Kafukufuku wasonyeza kuti ana omwe amaonera kwambiri TV, amakhala ndi mwayi wopeza mapaundi owonjezera. HSPH inanenanso kuti ana omwe ali ndi ma TV m'zipinda zawo nawonso amakhala onenepa kuposa ana omwe alibe zipinda zopanda TV.

Phunzitsani zizolowezi zabwino

Ana akaphunzira momwe angapangire chakudya, kugula zakudya zamafuta ochepa, ndikukonza zakudya zopatsa thanzi, adzakhala ndi zizolowezi zabwino zomwe zitha kukhala moyo wawo wonse. Phatikizani ana pazinthu izi ndikuwalimbikitsa kuti azitenga nawo mbali podziwa zambiri pazakudya zawo.

Malangizo a HealthAhead: Yang'anani pa Zaumoyo

Malinga ndi CDC, ana akakhala onenepa kwambiri, amakhala pachiwopsezo chambiri chazambiri. Mavutowa ndi monga mphumu, matenda amtima, matenda ashuga amtundu wachiwiri, komanso kusowa tulo.

NYSDH inanena kuti kudya mosadukiza, kuchita masewera olimbitsa thupi pafupipafupi, komanso kuchepetsa kuchuluka kwa nthawi yomwe mumakhala mukugwira ntchito ndi njira zabwino zopewera kunenepa kwambiri. Yambani kutsatira njira zathu 10 zosavuta, ndipo mwina mutha kuyenda pochepetsa chiopsezo cha kunenepa kwambiri kwa mwana wanu.