Sacela uClaudio Maffeis, uProfesa Wezifo Zezingane eNyuvesi yaseVerona, ukuthi asinike iseluleko mayelana nendlela yokuphatha kahle ukudla kwengane nendlela yokuphila ngalesi sikhathi.
Iholide yesimanje
“Phambilini, izingane bezichitha amaholide azo ehlobo zimatasa kakhulu kunamaholide azo asebusika. Uma isikole singekho, bebengahlali komabonakude namakhompyutha, bebedlala ngaphandle, ngaleyo ndlela begcina impilo yabo,” kuchaza uSolwazi Maffeis.
Nokho, namuhla konke sekushintshile. Ngemva kokuba amahora esikole esephelile, izingane zichitha isikhathi esiningi ekhaya, phambi kwe-TV noma i-Playstation. Bavuka sekwephuzile, badle kakhulu emini futhi ngenxa yalokhu ukuzilibazisa bajwayele ukukhuluphala.
Gcina isigqi
Nakuba ukubuyela esikoleni kungase kungabi mnandi kangako enganeni, kunezinzuzo zako zezempilo. Lokhu kuletha isigqi esithile empilweni yakhe futhi kusiza ukwenza umsoco ofaneleka kakhudlwana.
“Uma ingane ibuyela esikoleni iba nesimiso okufanele ihlele ngayo impilo yayo. Ngokungafani nenkathi yasehlobo - lapho ukudla okuvamile kuphazamiseka, ungadla sekwephuzile futhi udle ukudla okuyingozi kakhulu, ngoba ayikho imithetho eqinile - isikole sikuvumela ukuthi ubuyele ohlelweni lokuphila, okusiza ukubuyisela i-biorhythms yemvelo yengane. futhi inomthelela omuhle esisindweni sakhe,” kusho udokotela wezingane.
Umthetho wezifundo ezinhlanu
Omunye wemithetho ebaluleke kakhulu okufanele uyilandele lapho ubuya eholidini ukudla komfundi. “Izingane kufanele zidle ukudla okuyisihlanu ngosuku: ukudla kwasekuseni, kwasemini, kwakusihlwa nokudla okulula okubili,” kuxwayisa uDkt. Maffeis. Kubo bobabili abadala kanye nezingane, kubaluleke kakhulu ukuba nesidlo sasekuseni esigcwele, ikakhulukazi lapho ingane ibhekene nokucindezeleka okukhulu kwengqondo. "Ucwaningo oluningi lukhombisa ukuthi ukusebenza kwengqondo kwalabo abadla ukudla kwasekuseni okumnandi kuphakeme kakhulu kunalabo abeqa ukudla kwasekuseni."
Ngempela, ucwaningo lwakamuva olwenziwe ngale ndaba eNyuvesi yaseVerona lwaphinde lwanyatheliswa kuyi-European Journal of Clinical Nutrition lubonisa ukuthi izingane ezeqa ukudla kwasekuseni zithola ukuwohloka kwenkumbulo nokunaka okubonakalayo.
Kuyadingeka ukunikeza isikhathi esanele sesidlo sasekuseni, futhi ungagxumi uphume embhedeni ngomzuzu wokugcina. “Izingane zethu zilala sekudlule isikhathi, zilala kancane futhi zibe nobunzima obukhulu bokuvuka ekuseni. Kubaluleke kakhulu ukuthi usheshe ulale futhi udle isidlo sakusihlwa esilula kusihlwa ukuze ube nesifiso sokudla futhi ufune ukudla ekuseni, ”kululeka udokotela wezingane.
Ukudla okusizayo
Ukudla kwasekuseni kufanele kuphelele: “Kufanele kube namaprotheni amaningi, angatholakala neyogathi noma ubisi; amafutha, angatholakala futhi emikhiqizweni yobisi; kanye nama-carbohydrate ahamba kancane atholakala kuzinhlamvu eziphelele. Ingane inganikezwa amakhukhi aphelele okusanhlamvu nge-spoonful ye-jam eyenziwe ekhaya, futhi ezinye izithelo ngaphezu kwalokhu zizomnikeza amavithamini namaminerali adingekayo.
Ngokucabangela ukuvakashela imibuthano nezigaba, izingane zichitha cishe amahora angu-8 ngosuku zifunda. Kubaluleke kakhulu ukuthi ukudla kwabo kwasemini kanye nesidlo sakusihlwa kungabi nama-kilojoule amaningi, ngaphandle kwalokho kungaholela ekukhuluphaleni: “Kubalulekile ukugwema ama-lipids nama-monosaccharides, atholakala ikakhulukazi kumaswidi ahlukahlukene, ngoba lawa angama-calories engeziwe, uma kungenjalo. ukushiswa, kuholela ekukhuluphaleni,” kuxwayisa udokotela.
Umsoco wobuchopho
Kubaluleke kakhulu ukugcina ibhalansi yamanzi yobuchopho - isitho esingama-85% amanzi (lesi sibalo siphakeme nakakhulu kunezinye izingxenye zomzimba - igazi linama-80% amanzi, imisipha 75%, isikhumba 70% namathambo 30%). Ukuphelelwa amanzi emzimbeni kuholela emiphumeleni ehlukahlukene - kusukela ekuphathweni kwekhanda nokukhathala kuya ekuboneni izinto ezingekho. Futhi, ukuphelelwa amanzi emzimbeni kungabangela ukuncipha kwesikhashana kobukhulu bento empunga. Ngenhlanhla, ingilazi eyodwa noma ezimbili zamanzi zanele ukulungisa lesi simo ngokushesha.
Ucwaningo olushicilelwe ephephabhukwini lesayensi i-Frontiers in Human Neuroscience luthole ukuthi labo abaphuza uhhafu welitha lamanzi ngaphambi kokugxila emsebenzini bawuqeda ngokushesha umsebenzi ngo-14% kunalabo abangaphuzile. Ukuphinda lokhu kuhlolwa kwabantu abomile kwabonisa ukuthi umphumela wamanzi okuphuza wawumkhulu nakakhulu.
“Kusiza kakhulu ukuthi wonke umuntu, ikakhulukazi ezinganeni, ukuphuza amanzi ahlanzekile njalo. Ngezinye izikhathi ungakwazi ukuzitholela itiye elingenayo i-caffeine noma ijusi, kodwa bheka ngokucophelela ukwakheka kwayo: kungcono ukukhetha ijusi engaxutshwe nezithelo zemvelo, eziqukethe ushukela omncane ngangokunokwenzeka, "kweluleka uDkt Maffeis. Kuyasiza futhi ukudla amajusi asanda kukhanywa noma ama-smoothies ongazenzela wona ekhaya, kodwa ngaphandle koshukela owengeziwe: “Izithelo sezivele zinambitheka obumnandi bemvelo ngokwazo, futhi uma sengeza kuzo ushukela ocwengekile omhlophe, ukwelapha okunjalo kuzoba mnandi. ibonakala inoshukela ngokweqile ezinganeni. ”
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