Kuwedzera Kwehucheche

Zvemukati

• Usatarise uremu
• Govera zvekudya zvinovaka muviri
• Tarisa chikamu chemazana
• Simudza ivo
• Chengeta ivo vachifamba
• Wana hunyanzvi
• Bvisa miedzo
• Deredza mafuta uye zvihwitsi
• Dzima TV uchidya
• Dzidzisa tsika dzakanaka
• HealthAhead Hint: Tarisa pane Hutano

Iwe ungangodaro wakanzwa kuti kufutisa kwehucheche kuri kuwedzera. Zvinoenderana ne (CDC), pamusoro pemakore makumi matatu apfuura, huwandu hwevana vakafutisa hwave nekaviri. Wati wambonetseka here kuti maitiro aya anogona kukanganisa vana vako?

Tora matanho ekuderedza njodzi yemwana wako nematanho gumi akareruka. Iwe unogona kubatsira vana vako kuve vanoshingairira, kudya kudya kune hutano, uye pamwe ungatovandudza kwavo kuzviremekedza nekudzidzira aya marongero ekudzivirira kufutisa kwevana.

Usatarise uremu

Sezvo miviri yevana ichiri kukura, iyo New York State department rehutano (NYSDH) haikurudzire echinyakare nzira dzekudzikisa uremu kune vechidiki. Kudya-kwakaganhurirwa chikafu kunogona kudzivirira vana kubva kuwana mavitamini, zvicherwa, uye simba ravanoda mukukura kwakakodzera. Tarisa panzvimbo payo pakubatsira mwana wako kukudziridza hunhu hwekudya maitiro. Gara uchitaura kuna chiremba wevana kana wekupa hutano hwemhuri usati waisa mwana wako pane chikafu.

Govera zvekudya zvinovaka muviri

Kudya kune hutano, kwakaringana, kwakaderera-mafuta kunopa chikafu chinodiwa nevana vako uye nekuvabatsira kukudziridza tsika dzakanaka dzekudya. Vadzidzise nezvekukosha kwekudya zvakaringana nezvakasiyana zvezvinhu zvine hupfumi hwakafanana nezviyo, michero nemiriwo, dairy, bhinzi, uye nyama dzakaonda.

Tarisa chikamu chemazana

Kunyanyodyisa kunogona kukonzera kuneta, saka ita shuwa kuti vana vako vanodya zvikamu zvakafanira. Semuenzaniso, NYSDH inopa zano kuti maviri kusvika matatu maawuru ehuku dzakabikwa, nyama yakaonda, kana hove chikamu chimwe chete. Ndozvakaitawo chimedu chimwe chechingwa, hafu-kapu yemupunga wakabikwa kana pasita, uye maoice maviri echizi.

Simudza ivo

Izvo zvinoratidzira kudzikisira nguva yevana pamubhedha kuti isapfuure maawa maviri zuva nezuva. Vana vatoda kuve nenguva yekuita homuweki uye kuverenga kwakanyarara, saka iwe unofanirwa kudzora nguva yavo nezvimwe zvekugara semitambo yemavhidhiyo, TV, uye kuongorora Internet.

Chengeta ivo vachifamba

Iyo inoyambira kuti vese vana vanoita mune ingangoita awa yekurovedza muviri zuva nezuva. Izvi zvinogona kuita chiitiko cheeerobic sekumhanya, kusimbisa mhasuru senge jimunasitikisi, uye kusimbisa kwemapfupa kunge tambo yekusvetuka.

Wana hunyanzvi

Vamwe vana vanofinhwa zviri nyore uye havazofadzwe nemaonone emhando dzekurovedza muviri. Hapana chikonzero chekushushikana-edza nzira dzakasiyana dzechiitiko chinosimudzira uye kukurudzira mwana wako, sekutamba tag, kutamba, kusvetuka tambo, kana kutamba nhabvu.

Bvisa miedzo

Kana iwe ukaisa iyo pantry ine junk chikafu, mwana wako anogona kuzonyanya kuidya. Vana vanotarisa kuvabereki mienzaniso yekuti vangadya sei. Saka iva muenzaniso wakanaka, uye bvisa sarudzo dzinoodza moyo asi dzisina hutano senge dzakapfuma-koriori, dzakazara shuga, uye zvinwiwa zvine munyu kubva mumba. Rangarira, macalorie anobva muzvinwiwa zveshuga anowedzera kumusoro, zvakare-saka edza kudzikisira huwandu hwesoda uye muto waunotengera yako mhuri.

Deredza mafuta uye zvihwitsi

Vana havazonzwisise kuti kudya macalorie akawandisa kubva kumaswiti uye mamwe maswiti uye kubata kunokodza kunogona kutungamira kukufutisa kunze kwekunge wautsanangurira. Regai vana vagare vane zvinonaka pano neapo, asi musaite tsika yacho.

Dzima TV uchidya

Vana vanogona kudya zvakanyanya kana vakatarisa terevhizheni vachitora zvinwiwa, sekutaura kwenyanzvi dzeHarvard Chikoro cheHuzhinji Hutano (HSPH). Kutsvagurudza kwakaratidza kuti vana paterevhizheni pavanoona, ndipo pavanonyanya kuwana mukana wekuwedzera mapaundi. HSPH inocherechedzawo kuti vana vane materevhizheni mudzimba dzavo dzekurara vanogona zvakare kuve vakafuta kupfuura vana vane dzimba dzisina TV.

Dzidzisa tsika dzakanaka

Kana vana vakadzidza nezve marongero ezvokudya, kutenga zvekudya zvine mafuta mashoma, uye kugadzira ndiro dzinovaka muviri, vanenge vachikudziridza tsika dzakanaka dzinogona kugara hupenyu hwese. Batanidza vana mune izvi zviitiko uye vakurudzire kuti vatore chikamu mukuziva zvakanyanya nezvechisarudzo chavo chezvekudya.

HealthAhead Hint: Tarisa pane Hutano

Sekureva kweCDC, kana vana vakafuta, vari panjodzi huru yehuwandu hwakawanda hwehutano. Aya matambudziko anosanganisira asthma, chirwere chemwoyo, rudzi rwechipiri chirwere cheshuga, uye kusagadzikana kwekurara.

NYSDH inoshuma kuti kudzidzira kudya zvine hutano, kurovedza muviri nguva dzose, uye kudzikisa huwandu hwenguva inoshandiswa mumabasa ekugara ndiyo nzira dzakanakisa dzekudzivirira kufutisa. Kutanga kudzidzira matanho edu gumi akareruka, uye unogona kunge uri munzira yekudzora njodzi yemwana wako kufutisa.