Momwe Mungapewere Kulemera Kwambiri kwa Ana ndi Akuluakulu

Zamkati

• Chidule
• Kupewa kunenepa kwambiri kwa ana
• Makanda oyamwitsa, ngati kuli kotheka
• Dyetsani ana omwe akukula kukula kwamagawo oyenera
• Pangani ubale woyambirira ndi zakudya zopatsa thanzi
• Idyani zakudya zopatsa thanzi monga banja
• Limbikitsani kudya pang'onopang'ono komanso pokhapokha mutakhala ndi njala
• Chepetsani zakudya zopanda thanzi mnyumba
• Phatikizani zosangalatsa komanso zosangalatsa zolimbitsa thupi
• Chepetsani nthawi yotchinga ya mwana wanu
• Onetsetsani kuti aliyense akugona mokwanira
• Dziwani zomwe mwana wanu amadya kunja kwa nyumba
• Kupewa kunenepa kwambiri kwa akuluakulu
• Idyani mafuta ochepa "oyipa" komanso mafuta "abwino"
• Idyani zakudya zosakonzedwa pang'ono komanso zotsekemera
• Idyani masamba ambiri ndi zipatso
• Idyani zakudya zambiri
• Ganizirani kudya zakudya zochepa za glycemic index
• Limbikitsani banja lanu paulendo wanu
• Chitani nawo zochitika zanthawi zonse za aerobic
• Phatikizani njira yophunzitsira zolemera
• Muziganizira kuchepetsa nkhawa tsiku ndi tsiku
• Phunzirani momwe mungapangire bajeti ya chakudya ndi kukonzekera chakudya
• Chifukwa chiyani kupewa kuli kofunika?
• Kodi tapita patsogolo?
• Maganizo omaliza

Chidule

Kunenepa kwambiri ndimavuto azachipatala omwe amafotokozedwa pokhala ndi mafuta ambiri mthupi. Mndandanda wamagulu (BMI) wazaka 30 kapena kupitilira apo ndi chizindikiro cha kunenepa kwambiri.

Kwa zaka makumi angapo zapitazi, kunenepa kwambiri kwakhala vuto lalikulu lathanzi. M'malo mwake, tsopano akuwoneka kuti ndi mliri ku United States.

Malinga ndi ziwerengero zochokera ku Centers for Disease Control and Prevention (CDC), pafupifupi (39.8%) ndi (18.5%) ku United States ndi onenepa kwambiri.

Ngakhale kuchuluka kukukwera, pali njira zambiri zopewera kunenepa kwambiri mwa ana ndi akulu omwe. Apa tiona zonse ziwiri, komanso momwe tapitira poletsa kunenepa kwambiri.

Kupewa kunenepa kwambiri kwa ana

Kupewa kunenepa kumayamba adakali aang'ono. Ndikofunika kuthandiza achinyamata kuti azitha kulemera bwino osaganizira za sikelo.

Makanda oyamwitsa, ngati kuli kotheka

Chimodzi mwamafukufuku 25 adapeza kuti kuyamwitsa kumalumikizidwa ndi kuchepa kwa kunenepa kwambiri kwa ana. Komabe, kafukufuku amasakanikirana pankhani yokhudza kuyamwitsa pakupewa kunenepa kwambiri, ndipo kafukufuku amafunika.

Dyetsani ana omwe akukula kukula kwamagawo oyenera

American Academy of Pediatrics ikufotokoza kuti ana aang'ono samafuna chakudya chochuluka. Kuyambira zaka 1 mpaka 3, kutalika kwa inchi iliyonse kuyenera kukhala pafupifupi ma calories 40 a kudya.

Limbikitsani ana okulirapo kuti aphunzire kukula kwamitundu yosiyanasiyana momwe amaonekera.

Pangani ubale woyambirira ndi zakudya zopatsa thanzi

Limbikitsani mwana wanu kuyesa zipatso zosiyanasiyana, ndiwo zamasamba, ndi mapuloteni kuyambira ali mwana. Akamakula, amatha kutenga zakudya zopatsa thanzi m'zakudya zawo.

Idyani zakudya zopatsa thanzi monga banja

Kusintha kamadyedwe monga banja kumathandiza ana kuti azidya zakudya zopatsa thanzi msanga. Izi ziwapangitsa kukhala kosavuta kuti apitilize kutsatira chizolowezi chabwino chakudya akamakula.

Limbikitsani kudya pang'onopang'ono komanso pokhapokha mutakhala ndi njala

Kudya mopitirira muyeso kumatha kuchitika ngati mungadye mukakhala kuti mulibe njala. Mafuta owonjezerawa amasungidwa ngati mafuta amthupi ndipo amatha kubweretsa kunenepa kwambiri. Limbikitsani mwana wanu kuti adye pokhapokha ngati ali ndi njala komanso kuti azifunafuna pang'onopang'ono kuti azidya bwino.

Chepetsani zakudya zopanda thanzi mnyumba

Ngati mubweretsa zakudya zopanda thanzi mnyumba, mwana wanu amatha kuzidya. Yesetsani kusungitsa firiji ndi podyeramo zakudya zopatsa thanzi, ndipo lolani zakudya zoperewera pang'ono ngati "mankhwala" osowa.

Phatikizani zosangalatsa komanso zosangalatsa zolimbitsa thupi

World Health Organization (WHO) imalimbikitsa kuti ana ndi achinyamata azichita masewera olimbitsa thupi tsiku lililonse. Zosangalatsa zolimbitsa thupi zimaphatikizapo masewera, masewera, masewera olimbitsa thupi, kapena ntchito zakunja.

Chepetsani nthawi yotchinga ya mwana wanu

Nthawi yochulukirapo yokhala patsogolo pazenera imatanthauza nthawi yocheperako yochita masewera olimbitsa thupi komanso kugona mokwanira. Chifukwa masewera olimbitsa thupi komanso kugona zimathandiza kuti munthu akhale wathanzi, ndikofunikira kulimbikitsa zochitikazi nthawi yakompyuta kapena ya TV.

Onetsetsani kuti aliyense akugona mokwanira

Kafukufuku akuwonetsa kuti onse awiri komanso omwe sagona mokwanira amatha kumalemera kwambiri. Zizolowezi zabwino zogona kuchokera ku National Sleep Foundation zimaphatikizapo nthawi yogona, miyambo yogona, ndi pilo yabwino ndi matiresi.

Dziwani zomwe mwana wanu amadya kunja kwa nyumba

Kaya ali pasukulu, ndi abwenzi, kapena ali khanda, ana amakhala ndi mwayi wambiri wodya zakudya zopanda thanzi kunja kwa nyumba. Simungakhalepo nthawi zonse kuti muwone zomwe amadya, koma kufunsa mafunso kumatha kuthandizira.

Kupewa kunenepa kwambiri kwa akuluakulu

Zambiri mwa malangizo a kunenepa kwambiri ndi ofanana ndikuchepa kapena kukhala ndi thanzi labwino. Mfundo yake ndiyakuti kudya chakudya chopatsa thanzi ndikuchita masewera olimbitsa thupi kungathandize kupewa kunenepa kwambiri.

Idyani mafuta ochepa "oyipa" komanso mafuta "abwino"

Mosiyana ndi chikhulupiliro chazakudya zochepa zamafuta pazaka za 90, sikuti mafuta onse ndi oyipa. lofalitsidwa mu Nutrition Journal adawonetsa kuti kudya mafuta athanzi, monga mafuta a polyunsaturated, kumatha kukulitsa kuchuluka kwama cholesterol ndikuchepetsa kunenepa kwambiri.

Idyani zakudya zosakonzedwa pang'ono komanso zotsekemera

Malinga ndi zomwe zalembedwa mu The American Journal of Clinical Nutrition, kumwa zakudya zopangidwa ndimakina osakanizidwa kumalumikizidwa ndi chiopsezo chachikulu cha kunenepa kwambiri. Zakudya zambiri zopangidwa ndimafuta, mchere, ndi shuga, zomwe zingalimbikitse kudya kwambiri.

Idyani masamba ambiri ndi zipatso

Malangizo a tsiku ndi tsiku a kudya zipatso ndi ndiwo zamasamba ndi magawo asanu mpaka asanu ndi anayi patsiku kwa akulu. Kudzaza mbale yanu ndi veggies ndi zipatso kumatha kuthandiza kuti mafuta azikhala oyenera ndikuchepetsa chiopsezo chodya mopitirira muyeso.

Idyani zakudya zambiri

Kafukufuku akupitilizabe kuwonetsa kuti zakudya zamafuta zimathandizira pakukonza kulemera. Mmodzi adapeza kuti anthu omwe amatenga fiber complex supplement katatu patsiku kwa masabata 12 adataya mpaka 5% ya thupi lawo.

Ganizirani kudya zakudya zochepa za glycemic index

Mndandanda wa glycemic (GI) ndi muyeso womwe umagwiritsidwa ntchito kuyeza kuti chakudya chimawonjezera bwanji shuga m'magazi mwanu. Kuyang'ana kwambiri zakudya zochepa za GI kumatha kuthandiza kuti shuga wamagazi azikhala ochepa. Kusunga magazi anu azisunthika m'magazi kumatha kuthandizira pakuwongolera kunenepa.

Limbikitsani banja lanu paulendo wanu

Thandizo lazachikhalidwe si la ana ndi achinyamata okha - ndikofunikira kuti achikulire nawonso amve kuthandizidwa. Kaya kuphika ndi banja kapena kuyenda ndi anzanu, kutenga nawo mbali anthu kumathandizira kulimbikitsa moyo wathanzi.

Chitani nawo zochitika zanthawi zonse za aerobic

Kuphatikiza zolimbitsa thupi nthawi zonse ndikofunikira kuti muchepetse kapena kuchepa thupi, mwazinthu zina zabwino. Awa amalimbikitsa kuchita masewera olimbitsa thupi kwa mphindi 150 kapena mphindi 75 zolimbitsa thupi sabata iliyonse.

Phatikizani njira yophunzitsira zolemera

Kuphunzitsa kunenepa ndikofunikira pakukonza kulemera monga zochitika za aerobic. Kuphatikiza pa zochitika zolimbitsa thupi sabata iliyonse, a WHO amalangiza masewera olimbitsa thupi omwe amakhudza minofu yanu yonse kawiri kawiri pa sabata.

Muziganizira kuchepetsa nkhawa tsiku ndi tsiku

Kupsinjika kumatha kukhala ndi zovuta zambiri mthupi ndi m'maganizo. A akuwonetsa kuti kupsinjika kumatha kuyambitsa kuyankha kwaubongo komwe kumasintha kapangidwe kake ndikumapangitsa kulakalaka zakudya zamafuta ambiri. Kudya zakudya zopatsa mphamvu kwambiri kumatha kukulitsa kunenepa kwambiri.

Phunzirani momwe mungapangire bajeti ya chakudya ndi kukonzekera chakudya

Ndizosavuta kwambiri kugolosale zakudya zabwino mukakhala ndi pulani. Kupanga bajeti ya chakudya ndi mindandanda yamaulendo anu ogula kungathandize kupewa mayesero azakudya zopanda thanzi. Kuphatikiza apo, kukonzekera chakudya kumatha kukupatsani mwayi wokhala ndi chakudya chokwanira.

Chifukwa chiyani kupewa kuli kofunika?

Kupewa kunenepa kwambiri kumathandizira pa thanzi labwino. Kunenepa kwambiri kumalumikizidwa ndi mndandanda wautali wazovuta zathanzi, zomwe zambiri zimakhala zovuta kuzichitira pakapita nthawi. Izi ndi monga:

• matenda amadzimadzi
• mtundu wa 2 shuga
• kuthamanga kwa magazi
• high triglycerides ndi cholesterol "chabwino" chochepa
• matenda amtima
• sitiroko
• kugona tulo
• matenda a ndulu
• nkhani zokhudzana ndi kugonana
• matenda osakwanira mafuta a chiwindi
• nyamakazi
• mikhalidwe yaumoyo

Poyang'ana kupewa kupewa kunenepa kwambiri komanso kusintha kwa moyo, mwina ndizotheka kuchepetsa kapena kuletsa kukula kwa matendawa.

Kodi tapita patsogolo?

Ngakhale kafukufuku wamachitidwe opewera kunenepa ndi ochepa ku United States, maphunziro apadziko lonse athe kupereka mayankho.

Mayi wina waku Australia adawona udindo wa anamwino olera ana mnyumba mdziko muno pankhani yolemera ana mpaka azaka 2. Anamwinowo adayendera makanda maulendo eyiti atabadwa ndipo adalimbikitsa azimayiwo kuti azichita zinthu zathanzi. Ofufuzawo adapeza kuti pafupifupi BMI ya ana mgululi inali yocheperako poyerekeza ndi omwe anali mgulu lolamulira (makanda omwe sanapezeko maulendo asanu ndi atatu a anamwino).

Komabe, a ku Sweden adayang'ana momwe pulogalamu ya foni yam'manja imagwirira ntchito pophunzitsa ana ang'ono kudya koyenera komanso kuchita masewera olimbitsa thupi. Ofufuzawa sanapeze kusiyana kulikonse pakati pa BMI ndi zina mwaumoyo pakati pa magulu awiriwa patatha chaka.

A mu International Journal of Obesity adayang'ana maphunziro 19 osiyanasiyana ochokera kusukulu kuti adziwe njira zothandiza zothanirana ndi kunenepa kwambiri. Ofufuzawa adapeza kuti kusintha konse pazakudya komanso nthawi yochepera ya TV zidapangitsa kuti muchepetse kwambiri. Anapezanso kuti kuthandizira mabanja kumathandizira kulimbikitsa kuchepa kwa ana.

Kupewa kunenepa kwambiri mwa akulu kumafuna kuchita masewera olimbitsa thupi, kuchepa kwa mafuta, kudya shuga, komanso kuchuluka kwa zipatso ndi ndiwo zamasamba. Kuphatikiza apo, kutengapo gawo kwa akatswiri azamabanja komanso azaumoyo zitha kuthandiza kuti mukhale wathanzi.

Njira imodzi yazaumoyo wa anthu yapeza kuti pali njira zingapo zomwe zingalimbikitsire mfundo zaboma kulimbikitsa njira zopewera kunenepa kwambiri: Kusintha magawo azakudya, kupanga kusintha kosintha mfundo m'sukulu, ndikuthandizira mankhwala ndi njira zina zamankhwala ndizo njira zonse zopewera kunenepa kwambiri.

Komabe, zina mwa njirazi ndi zomwe zatsimikizika kuti ndizothandiza, ndipo pali zolepheretsa kugwiritsa ntchito njirazi.

Maganizo omaliza

Kulemera koyenera ndikofunika kuti mukhale ndi thanzi labwino. Kuchitapo kanthu popewa kunenepa kwambiri m'moyo wanu watsiku ndi tsiku ndichinthu chabwino choyambirira. Ngakhale kusintha kwakung'ono, monga kudya masamba ambiri komanso kuyendera malo ochitira masewera olimbitsa thupi kangapo pamlungu, kungathandize kupewa kunenepa kwambiri.

Ngati muli ndi chidwi ndi njira yofananira ndi zakudya zanu, katswiri wazakudya kapena wazakudya atha kukupatsirani zida zoyambira.

Kuphatikiza apo, kukumana ndi wophunzitsa kapena wolimbitsa thupi kumatha kukuthandizani kuti mupeze zochitika zolimbitsa thupi zomwe zimagwirira ntchito thupi lanu.