Sonke sizwile ngakho - isibalo sezingane e-US okutholwe ukuthi zikhuluphele senyuke kakhulu kule minyaka engamashumi amathathu edlule. Ngeminyaka yawo-1970, ingane eyodwa kuphela kwabangamashumi amabili eyayikhuluphele, kuyilapho ucwaningo lwesimanje lubonisa ukuthi namuhla isibalo sezingane ezinale nkinga sesiphindeke kathathu njengephesenti. Izingane ezikhuluphele ngokweqile zisengozini enkulu yokuthola uxhaxha lwezifo obekucatshangwa ukuthi zenzeka kubantu abadala kuphela. Lezi yizifo ezifana nesifo sikashukela sohlobo XNUMX, i-metabolic syndrome, isifo senhliziyo. Lezi zibalo ezesabekayo kufanele zikhuthaze abazali ukuthi bakuthathele phezulu ukudla kanye nendlela yokuphila yezingane zabo. Imindeni kufanele iqaphele izici ezibangela ukukhuluphala kwengane ukuze ikwazi ukuhlakulela imikhuba enempilo kusukela isencane.
Imindeni edla imifino iphumelela kakhulu ekuvimbeleni ukukhuluphala kwezingane. Ucwaningo lubonisa ukuthi abantu abadla imifino, kokubili izingane kanye nabantu abadala, bavame ukuba buthakathaka kunontanga yabo abangadli imifino. Lokhu kushiwo esitatimendeni se-American Dietetic Association (ADA), esanyatheliswa ngoJulayi 2009. Iphuzu eliyinhloko lesiphetho ukuthi ukudla okulinganiselayo kwemifino kubhekwa njengokunempilo, okuqukethe zonke izakhi ezidingekayo futhi kufaka isandla ekwakhiweni kwemifino. ukuvimbela nokwelashwa kwezifo ezithile, njengesifo senhliziyo, ukukhuluphala, umfutho wegazi ophakeme, uhlobo lwesifo sikashukela esingu-XNUMX, ama-neoplasms ayingozi.
Nokho, ukukhula kokukhuluphala kwezingane kuyinkimbinkimbi futhi akuwona umphumela oqondile womkhuba owodwa noma emibili, njengokuphuza iziphuzo ezinoshukela noma ukubukela i-TV. Isisindo sincike ezintweni eziningi ezenzeka phakathi nokukhula kwengane. Ngakho nakuba isitatimende se-ADA sithi ukudla okudla imifino kuyisinyathelo sokuqala esikhulu sokuvimbela ukukhuluphala kwezingane, kunezinye izinyathelo ezingathathwa ukuze kuqhutshekwe nokunciphisa ingozi yokukhuluphala kwezingane.
Ukukhuluphala kukhula lapho kusetshenziswa ama-calories amaningi futhi kusetshenziswa okuncane. Futhi lokhu kungenzeka noma ngabe izingane zingadli imifino noma ezingadli imifino. Izimfuneko zokuthuthukiswa kokukhuluphala zingenzeka kunoma yisiphi isigaba sokukhula kwengane. Ngokuqaphela izici ezingase zibe nomthelela ekukhuluphaleni kwezingane, imikhaya iyobe ikulungele ukwenza ukukhetha okungcono kakhulu ngangokunokwenzeka.
ukukhulelwa
Inqubo ejulile ngokumangalisayo yokukhula nokukhula kwenzeka esibelethweni, lesi yisikhathi esibaluleke kakhulu esibeka isisekelo sempilo yengane. Kunezinyathelo ezimbalwa abesifazane abakhulelwe abangazithatha ukuze banciphise ingozi yezingane zabo yokukhuluphala kamuva ekuphileni. Okugxilwe kakhulu kocwaningo lwesayensi kule ndawo kube sezicini ezithinta isisindo sezingane ezisanda kuzalwa, njengoba izingane ezizalwa zincane kakhulu noma zizinkulu kakhulu ziba nengozi eyengeziwe yokukhuluphala kamuva. Uma ukudla kukamama ngesikhathi ekhulelwe kwakungewona amaprotheni, lokhu kwandisa ingozi yokuzalwa komntwana onesisindo esiphansi.
Futhi uma ukudla kukamama bekubuswa ama-carbohydrate noma amafutha, lokhu kungaholela ekubeni nesisindo somntwana esikhulu kakhulu. Ngaphezu kwalokho, izingane ezinonina ababebhema phakathi nokukhulelwa noma ezazikhuluphele ngaphambi noma phakathi nokukhulelwa nazo zisengozini eyengeziwe yokukhuluphala. Abesifazane abakhulelwe nalabo abahlela nje ukukhulelwa bangabonisana nabachwepheshe bezokudla ukuze benze ukudla kwemifino okunikeza amakholori anele, amafutha, amaprotheni, amavithamini namaminerali.
Ubuntwana
Ucwaningo oluningi luye lwabonisa ukuthi izingane ezazinceliswa ibele zisencane azikho amathuba okuba zikhuluphele. Ososayensi basazama ukuthola ukuthi kungani lokhu kwenzeka. Kungenzeka ukuthi isilinganiso esiyingqayizivele sezakhi zobisi lwebele sidlala indima enkulu ekusizeni izinsana ukuba zithole isisindo esifanele zisencane futhi zisilondoloze ngemva kwalokho.
Lapho encela, umntwana udla ngokuthanda kwakhe, njengoba nje edinga ukwanelisa indlala yakhe. Lapho bencelisa ubisi lwebhodlela, abazali bavame ukuthembela ezintweni ezibonakalayo (njengebhodlela elineziqu) futhi, ngokwethembeka, bakhuthaze umntwana ukuba aphuze konke okuqukethwe ebhodleleni, kungakhathaliseki ukuthi umntwana ulambile kangakanani. Njengoba abazali bengenazo izimpawu ezifanayo lapho bencelisa, banaka kakhulu izifiso zosana futhi bayakwazi ukwethemba ikhono losana lwabo lokuzilawula ngokwalo inqubo yokwanelisa indlala.
Enye inzuzo yokuncelisa ibele ukuthi ama-flavour avela kulokho umama akudlayo adluliselwa kusana ngobisi lwebele (isibonelo, uma umama oncasayo edla ugalikhi, ingane yakhe izothola ubisi lukagalikhi). Kungase kubonakale kuyinqaba, kodwa lokhu okuhlangenwe nakho kubaluleke kakhulu ezinganeni, njengoba zifunda ngokuthandwa komndeni wazo, futhi lokhu kusiza izingane ukuba zivuleleke futhi zamukeleke nakakhulu uma kuziwa ekunikezeni imifino nokudla okusanhlamvu. Ngokufundisa izingane ezincane ukudla ukudla okunempilo, abazali nabanakekeli bazisiza ukuba zigweme izinkinga ezinkulu lapho zisencane futhi zisencane. Ukuncelisa ibele ngezinhlobonhlobo zokudla ekudleni komama ngesikhathi sokuncelisa kuzosiza umntwana ukuba athande ukudla okunempilo futhi alondoloze isisindo esivamile ebuntwaneni nangale kwalokho.
Izingane kanye nentsha
Ukukhonza Osayizi
Usayizi omaphakathi wokudla okuningi okulungiselelwe okunikezwa ezitolo eziningi nezindawo zokudlela unyukile emashumini ambalwa eminyaka adlule. Isibonelo, eminyakeni engamashumi amabili edlule i-bagel evamile yayingamayintshi angu-3 ububanzi futhi iqukethe ama-calories angu-140, kuyilapho i-bagel evamile yanamuhla ingamayintshi angu-6 ububanzi futhi iqukethe ama-calories angu-350. Kokubili izingane kanye nabantu abadala bavame ukudla kakhulu kunalokho abakudingayo, kungakhathaliseki ukuthi balambile noma mangaki amakholori abawashisayo. Ukuzifundisa wena kanye nezingane zakho ukuthi usayizi wezingxenye ubalulekile.
Wena kanye nezingane zakho ningenza le nqubo ibe umdlalo ngokuqhamuka nezinkomba zokubuka zamasayizi wezingxenye zokudla okuyintandokazi komndeni wakho.
Ukudla ngaphandle
Ngaphezu kwezingxenye ezinkulu, izindawo zokudlela ezisheshayo ikakhulukazi zivame ukunikeza ukudla okunama-kilojoule amaningi, amafutha, usawoti, ushukela, kanye ne-fiber ephansi kunokudla okuphekwe ekhaya. Lokhu kusho ukuthi ngisho noma izingane zakho zidla okunye kwalokhu kudla, zisasengozini yokuthola ama-calories amaningi kunalokho ezikudingayo.
Uma uhlelo lomndeni wakho lunenkinga yokwenza ukudla okuphekwe ekhaya, ungasebenzisa ukudla osekuphekwe kanye nokudla osekuphekwe kancane okuvela esitolo. Ungagcina isikhathi, hhayi impilo, ngokuthenga imifino ehlanjululwe ngaphambilini, imifino eqotshiwe, i-tofu efakwe emanzini anosawoti, kanye nezinhlamvu ezisheshayo. Futhi, njengoba izingane zakho zikhula, ungazisiza ukuthi zifunde ukukhetha ukudla okunempilo ezindaweni ezizithandayo zokudla.
Iziphuzo ezinoshukela
Igama elithi "iziphuzo ezinoshukela" lisetshenziselwa ukubhekisela hhayi kuphela ezinhlobonhlobo zeziphuzo ezibandayo, lihlanganisa nanoma iyiphi ijusi yesithelo engeyona i-100% yemvelo. Ukwanda kokusetshenziswa kweziphuzo ezinoshukela kuhlobene ngokuqondile nokwanda kwamazinga okukhuluphala. Isiraphu esetshenziselwa ukwenza sweet iningi lalezi ziphuzo ingaba nomthelela ekukhuleni kwesisindo. Ngaphezu kwalokho, izingane eziphuza kakhulu iziphuzo ezinoshukela zivame ukuphuza iziphuzo ezinempilo ezimbalwa. Khuthaza izingane ukuthi ziphuze amanzi, ubisi lwesoya, amafutha aphansi noma ubisi oluncibilikisiwe, u-100% wejusi yezithelo (ngokulinganisela) esikhundleni sesiphuzo esinoshukela.
Umsebenzi womzimba
Ukuvivinya umzimba njalo kubalulekile ezinganeni ukuze zizisize zihlale ziqinile futhi zigcine ukukhula okunempilo. I-Centers for Disease Control and Prevention (CDC) incoma ukuthi izingane zithole okungenani imizuzu engu-60 yokuzivocavoca okusesilinganisweni kuya kokuqina nsuku zonke. Ngeshwa, izikole eziningi azinikezi imfundo ejulile yokuvivinya umzimba, futhi amahora ambalwa kuphela ngesonto abelwe izifundo zemfundo yokuzivocavoca. Ngakho, umthwalo wemfanelo uphezu kwabazali ukuba bakhuthaze izingane zabo ukuba zenze uhlobo oluthile lokuvivinya umzimba ngemva kwesikole nangezimpela-sonto.
Ukuvakashela izigaba zezemidlalo kuyindlela enhle yokuzigcina ufanelekile, kodwa ukuhamba okuvamile, imidlalo yangaphandle esebenzayo, intambo ye-jump, i-hopscotch, ibhayisikili, i-ice skating, ukuhamba kwezinja, ukudansa, ukugibela amatshe kuhle. Okungcono nakakhulu, uma ukwazi ukubandakanya wonke umndeni ekusebenzeni ngokomzimba okujwayelekile, uhlela ukuzilibazisa okuhlangene okusebenzayo. Dalani isiko lokuhamba ndawonye ngemva kwesidlo sakusihlwa noma niyoshaywa umoya emapaki endawo ngezimpelasonto. Kubalulekile ukudlala imidlalo yangaphandle nezingane futhi ube yisibonelo esihle ngenkathi ujabulela ukuzivocavoca. Imidlalo yangaphandle ehlangene izokuhlanganisa futhi isize ukuthuthukisa impilo yomndeni wakho.
Isikhathi sesikrini nempilo yokunganyakazi
Ngenxa yokufika kobuchwepheshe obusha obuthengekayo, izingane zichitha isikhathi esiningi kakhulu phambi kwama-TV namakhompyutha kanye nesikhathi esincane sokuzivivinya. Isikhathi esichithwa phambi kwethelevishini noma ikhompyutha sihlotshaniswa nokukhuluphala kwezingane ngezindlela eziningana ezahlukene:
1) izingane azisebenzi kangako (olunye ucwaningo lwathola ukuthi izingane empeleni zinemetabolism ephansi ngenkathi zibukele i-TV kunalapho ziphumule!),
2) izingane zingaphansi kwethonya lokukhangisa kokudla, ikakhulukazi ukudla okunamafutha amaningi, usawoti kanye noshukela,
I-3) Izingane ezidla phambi kwe-TV zivame ukukhetha ukudla okulula okunekhalori ephezulu, okuholela ekulayisheni kwekhalori emini. Ngaphezu kwalokho, kubaluleke kakhulu ukuhlukanisa ukudla nokuba phambi kwesikrini. Ucwaningo luye lwabonisa ukuthi ukuhlala phambi kwe-TV noma i-computer nokudla ngesikhathi esifanayo kungacindezela izingane kanye nabantu abadala ukuba badle ukudla ngokungenangqondo futhi badle ngokweqile, njengoba bephazanyiswa ukuzwa ukulamba nokukwanelisa.
I-American Academy of Pediatrics incoma ukukhawulela isikhathi sezingane phambi kwezikrini ze-TV nezekhompyutha sibe amahora amabili ngosuku. Futhi, khuthaza izingane zakho ukuthi zihlukanise izikhathi zokudla kanye nesikhathi sesikrini ukuze uzisize zigweme ukudla okungenangqondo.
Dream
Izingane ezilala ngaphansi kwalokhu okudingekayo eqenjini leminyaka yazo zisengozini enkulu yokukhuluphala ngokweqile. Ukungalali kahle kungaholela ekwandeni kwendlala, kanye nokuhalela ukudla okunamafutha amaningi noshukela, okungaholela ekudleni ngokweqile nasekukhuluphaleni. Udinga ukwazi ukuthi ingane yakho idinga amahora amangaki ukuze ilale kahle futhi uyikhuthaze ukuba ilale ngesikhathi.
Ukudla okunomsoco kuwumthwalo wemfanelo wabazali
Ukuthi ingane yakho izodla kanjani incike kakhulu kuwe: yikuphi ukukhetha omnika kona, nini, kangaki futhi kungakanani ukudla okunikezayo, ukuthi uxhumana kanjani nengane ngesikhathi sokudla. Ungasiza izingane zakho zibe nemikhuba yokudla enempilo nokuziphatha ngokufunda ngothando nangokucophelela ngezidingo nokuthambekela kwengane ngayinye.
Mayelana nokudla okunikezayo, qoqa izinhlobonhlobo zokudla okunempilo futhi wenze lokhu kudla kutholakale kalula ezinganeni zasekhaya. Gcina izithelo nemifino eqoshiwe yagezwa esiqandisini noma etafuleni futhi umeme izingane zakho ukuba zikhethe ezikuthandayo lapho zilambele ukudla okulula. Hlela kusengaphambili ukudla okuhlanganisa izinhlobonhlobo zemifino, izithelo, okusanhlamvu, kanye nemithombo yamaprotheni esekelwe ezitshalweni.
Ngokuqondene nokuthi unikeza nini, kangaki, futhi kungakanani ukudla okunikezayo: zama ukwenza uhlelo lokudla olunolaka bese uzama ukuhlangana etafuleni kaningi ngangokunokwenzeka. Ukudla komndeni kuyithuba elihle lokuxhumana nezingane, uzitshele ngezinzuzo zokudla okuthile, izimiso zokuphila okunempilo nokudla okunomsoco. Futhi, ngale ndlela ungaqaphela ubukhulu bezingxenye zabo.
Zama ukungazinciphisi noma ucindezele izingane zakho ukuba zidle, njengoba le ndlela yokudla ingafundisa izingane ukudla lapho zingalambile, okuholela ekubeni nomkhuba wokudla ngokweqile okuhambisana nenkinga yokukhuluphala ngokweqile. Ukukhuluma nezingane mayelana nokuthi zilambile noma zisuthi kuzozisiza ukuthi zifunde ukunaka isidingo sokudla noma ukwenqaba ukudla ngokuphendula le mizwa.
Uma kuziwa ekusebenzelaneni nezingane zakho ngesikhathi sokudla, into ebaluleke kakhulu ukugcina isimo esihle nesijabulisayo ngesikhathi sokudla. Imithwalo yemfanelo kufanele yabelwe abazali nabantwana: abazali banquma ukuthi bazodla nini, kuphi, futhi yini, benikeza ukukhetha okuthile, futhi izingane ngokwazo zinquma ukuthi zidla malini.
Abazali njengezibonelo
Abazali badlulisela iqoqo lezakhi zofuzo nemikhuba yokuziphatha ezinganeni zabo. Ngakho-ke, abazali abakhuluphele babonisa ukuthi izingane zabo zisengozini enkulu yokukhuluphala kunezingane zabazali abanesisindo esivamile, ngoba abazali abakhuluphele bangakwazi ukudlulisela izakhi zofuzo ezibeka kusengaphambili ukukhuluphala, kanye nendlela yokuphila nemikhuba, ezinganeni zabo. nakho okunomthelela ekukhuluphaleni ngokweqile.
Awukwazi ukushintsha ufuzo lwakho, kodwa ungakwazi ukushintsha indlela yakho yokuphila nemikhuba! Khumbula ukuthi “yenza njengoba ngenza” izwakala ikholisa kakhulu kunokuthi “yenza njengoba ngisho.” Ngokunamathela ekudleni okunempilo, ukuzivocavoca kanye nesimiso sokulala, ungabeka isibonelo esihle kuwo wonke umndeni.
Kafushane: Amathiphu ayi-10 okuvimbela ukukhuluphala kwezingane emndenini wakho
1. Nikeza ingane yakho isiqalo esihle ngokugcina ukudla okunempilo nesisindo ngesikhathi sokukhulelwa; Xhumana nochwepheshe wezokudla ukuze uqinisekise ukuthi ukudla kwakho ngesikhathi sokukhulelwa kuhlangabezana nezidingo zakho zokudla okunomsoco mayelana nama-calories, amafutha, ama-carbohydrate, amaprotheni, amavithamini, namaminerali.
2. Ncelisa ibele ukuze kuthuthukiswe ukukhula okunempilo, ukusabela kwendlala, nokuthuthukiswa kokuthanda kwengane ngokuyilungiselela izinhlobonhlobo zokudla okuqinile okunempilo.
3. Zifundise wena kanye nezingane zakho ukuthi osayizi bezingxenye kufanele bahambisane nezidingo ezithile zokudla okunomsoco zomuntu ngamunye. Phaka ukudla ngezingxenye ezincane.
4. Lwela ukulungiselela ukudla okunomsoco ekhaya, futhi uma lokhu kungenakwenzeka, ziqeqeshele ukuthenga ukudla okuphekiwe futhi ufundise ingane yakho ukukhetha ukudla okunempilo kakhulu ezindaweni zokudlela.
5. Khuthaza izingane ukuthi ziphuze amanzi, ubisi olunamafutha amancane noma ubisi oluncibilikisiwe, ubisi lwesoya, noma u-100% wejusi yezithelo esikhundleni seziphuzo ezibandayo.
6. Vumela umndeni wakho uhambe kakhulu! Qiniseka ukuthi izingane zakho zithola ihora elilodwa lokuzivivinya okusesilinganisweni ukuya kokuqina usuku ngalunye. Yenza imisebenzi yangaphandle ibe isiko lomndeni.
7. Nciphisa isikhathi sesikrini sezingane (i-TV, ikhompyutha nemidlalo yevidiyo) sibe amahora amabili ngosuku.
8. Qaphela isidingo sezingane sokulala, funda ukuthi mangaki amahora okulala izingane zakho, qiniseka ukuthi zithola ukulala ngokwanele ubusuku ngabunye.
9. Zijwayeze ukudla “okusabelayo”, buza izingane ngokulamba nokusutha kwazo, wabelane ngemithwalo yemfanelo ngesikhathi sokudla nezingane.
10. Sebenzisa ifomula ethi “yenza njengoba ngenza” hhayi “yenza njengoba ngisho”, fundisa ngezibonelo zokudla okunempilo nokuphila okunempilo.