Izvo zvazviri uye maitiro ekuita kwakanaka kurara hutsanana

Zvemukati

• Maitiro ekuita zvakanaka kurara hutsanana
• Kurara hutsanana muvana
• Unofanira kurara maawa mangani

Kurara kwehutsanana kunosanganisira kutorwa kwegadziriro yemaitiro akanaka, maitiro uye mamiriro ezvakatipoteredza ane chekuita nekurara, izvo zvinogonesa hunhu hwakanaka uye nguva yekurara.

Kudzidzira hutano hwakanaka hwekurara kwakakosha pamazera ese, kuronga nguva uye tsika dzekurara uye kudzivirira kusagadzikana kwekurara senge kurara, kutya usiku, kurota zvinotyisa, kutadzisa kurara kufema kwekurara, kusagadzikana kwemakumbo chirwere kana kushaya hope, semuenzaniso.

Maitiro ekuita zvakanaka kurara hutsanana

Kuti uite hutano hwakanaka hwekurara, zvakakosha kutora matanho anotevera:

• Ronga nguva yakatarwa yekurara uye kumuka, kunyangwe mukati mevhiki;
• Kana munhu wacho akarara, haifanire kudarika maminetsi makumi mana nemashanu, uye haifanire kunge iri padhuze nekuguma kwezuva;
• Dzivisa kunwa zvinwiwa zvinodhaka uye fodya, kanokwana maawa mana usati warara;
• Dzivisa kudya zvine caffeine uye zvinwiwa usati warara, senge kofi, tii, chokoreti kana zvinwiwa, zvakadai seguarana necola;
• Dzidzira kurovedza muviri nguva dzose, asi dzivisa kuzviita padyo nenguva yekurara;
• Gadzira zvikafu zvishoma pakudya kwemanheru, uchidzivirira chikafu chinorema, shuga uye zvinonhuwira
• Siya kamuri pane tembiricha yakasununguka;
• Kusimudzira yakanyarara uye yakaderera mwenje nharaunda.
• Chengetedza michina yakadai senharembozha, TV kana mawadhi edhijitari kure, semuenzaniso;
• Dzivisa kushandisa mubhedha webasa kana kuona TV;
• Dzivisa kugara pamubhedha masikati.

Ona mamwe mazano anobatsira kuvandudza mhando yekurara.

Kurara hutsanana muvana

Panyaya yevana vane dambudziko rekurara kana vanowanzomuka pakati pehusiku, maitiro ese uye maitiro avanoita zuva rese uye panguva yekurara, senge kudya, kurara kana kutya kwerima, inofanirwa kuongororwa., Semuenzaniso, kuitira kuti uwane husiku hune rugare.

Nekudaro, zvinoenderana nezvakakurudzirwa neBrazilian Society yePediatrics, vabereki nevadzidzisi vanofanirwa:

• Gadzira kudya kwemanheru mangwanani, uchidzivirira chikafu chinorema kwazvo, kugona kupa tudyo tudiki vana vasati varare;
• Rega mwana atore nguva, asi zvidzivirire kuti zvirege kuitika masikati;
• Gadzira yakatarwa nguva dzekurara, kusanganisira pakupera kwevhiki;
• Panguva yekurara, isa mwana achiri kumuka pamubhedha, achitsanangura kuti inguva yekurara uye nekupa yakadzikama uye ine rugare nharaunda, kukurudzira kurara uye kuita kuti mwana anzwe akachengeteka;
• Gadzira maitiro ekurara anosanganisira kuverenga nyaya kana kuteerera mimhanzi;
• Dzivirira mwana kubva pakubatwa nehope nebhodhoro kana kuona TV;
• Dzivisa kuendesa vana pamubhedha wevabereki vavo;
• Isa mwenje wehusiku mukamuri yemwana, kana achitya rima;
• Gara mumba memwana, kana akamuka nekutya uye nehusiku husiku, kudzamara adzikama, achinyevera kuti achadzokera mukamuri yake mushure mekurara.

Dzidza maitiro ekuzorodza mwana wako, kuti akwanise kurara nerunyararo husiku hwese.

Unofanira kurara maawa mangani

Sezvineiwo, huwandu hwemaawa munhu aanofanira kurara husiku humwe hunofanira kugadziriswa zvinoenderana nezera:

Uyezve tarisa vhidhiyo inotevera uye uone kuti ndedzipi nzvimbo dzekurara dzakanakisa?