Maitiro Ekudzivirira Kufutisa muVana neVakuru

Zvemukati

• Mhedziso
• Kudzivirira kufutisa kwevana
• Kuyamwisa vacheche, pazvinogoneka
• Fudza vana vanokura zvakakodzera chikamu chemazana
• Vaka hukama hwepakutanga nezvikafu zvine hutano
• Idyai chikafu chine hutano semhuri
• Kurudzira kudya zvishoma uye chete kana uine nzara
• Ganhurira zvekudya zvisina hutano mumba
• Sanganisa zvinonakidza uye zvinonakidza zviitiko zvemuviri
• Deredza nguva yenguva yemwana wako
• Ita shuwa kuti munhu wese arikurara zvakakwana
• Ziva izvo mwana wako ari kudya kunze kwemusha
• Kudzivirira kufutisa kwevakuru
• Tora mafuta mashoma "akaipa" uye akawanda "akanaka" mafuta
• Shandisa zvishoma zvakagadziriswa uye zvine shuga chikafu
• Idya yakawanda servings yemiriwo nemichero
• Idya zvakawanda zvekudya fiber
• Tarisa pakudya zvakaderera-glycemic index chikafu
• Ita kuti mhuri ibatanidzwe murwendo rwako
• Shingairira mune yakajairwa aerobic chiitiko
• Sanganisa uremu kudzidziswa regimen
• Tarisa pakuderedza kunetseka kwezuva nezuva
• Dzidza maitiro ekudya bhajeti uye kudya kwekugadzirira
• Sei kudzivirira kuchikosha?
• Tave kufambira mberi?
• Mifungo yekupedzisira

Mhedziso

Kufutisa inyaya yehutano inozivikanwa iyo inotsanangurwa nekuve yakakwira muzana muzana yemafuta emuviri. Chidimbu chemuviri index (BMI) yemakumi matatu kana kupfuura chiratidzo chekuneta.

Kwemakumi mashoma emakore apfuura, kufutisa rave dambudziko rakakura rehutano. Chaizvoizvo, ikozvino yaonekwa sehosha muUnited States.

Zvinoenderana nehuwandu kubva kuCentre for Disease Control and Prevention (CDC), zvinoda kusvika (39.8 muzana) uye (18.5 muzana) muUnited States vakafutisa.

Zvisinei nekukwira kwezvikamu, pane nzira dzakawanda dzekudzivirira kufutisa muvana nevakuru. Pano tichaongorora zvese zviri zviviri, pamwe nekusvika kwatakaita mukudzivirira kufutisa.

Kudzivirira kufutisa kwevana

Kudzivirira kufutisa kunotanga achiri mudiki. Zvakakosha kubatsira vechidiki kuchengetedza huremu hune hutano vasingatarise pachiyero.

Kuyamwisa vacheche, pazvinogoneka

Imwe yeongororo makumi maviri neshanu yakawana kuti kuyamwisa kwaibatanidzwa nenjodzi yakadzikira yehutano hwehudiki. Nekudaro, zvidzidzo zvakasanganiswa kana zvasvika pabasa rekuyamwisa mukudzivirira kufutisa, uye kumwe kutsva kunodiwa.

Fudza vana vanokura zvakakodzera chikamu chemazana

IAmerican Academy yePediatrics inotsanangura kuti vana vadiki havadi huwandu hwakawanda hwechikafu. Kubva pamazera 1 kusvika ku3, masendimita ese ekukwirira anofanirwa kuenzana neanosvika makumi mana macalorie ezvekudya.

Kurudzira vana vakura kuti vadzidze kuti akasiyana sei masamu echikamu anotaridzika.

Vaka hukama hwepakutanga nezvikafu zvine hutano

Kurudzira mwana wako kuti aedze michero yakasiyana siyana, miriwo, uye mapuroteni kubva achiri mudiki. Sezvavanokura, vanogona kuve vanokwanisa kuisa izvi zvekudya zvine hutano mukudya kwavo.

Idyai chikafu chine hutano semhuri

Kuchinja tsika dzekudya semhuri zvinobvumidza vana kuti vawane kudya kunovaka pakutanga. Izvi zvichaita kuti zvive nyore kwavari kuti varambe vachitevera tsika dzakanaka dzekudya sezvavanokura kuva vakuru.

Kurudzira kudya zvishoma uye chete kana uine nzara

Kunyanyodyisa kunogona kuitika kana ukadya kana usiri nenzara. Mafuta akawandisa aya anozochengetwa semafuta emuviri uye anogona kutungamira mukufutisa. Kurudzira mwana wako kuti adye chete kana achinzwa nzara uye kuti atsvage zvishoma zvishoma kuti awedzere kugaya.

Ganhurira zvekudya zvisina hutano mumba

Kana iwe ukauya nezvikafu zvisina hutano mumba, mwana wako anogona kuzonyanya kuzvidya. Edza kuisira firiji uye zvidyiro zvine chikafu chine hutano, uye tendera zvishoma-zvine chikafu sechinhu chisingawanzo "kurapa" pachinzvimbo.

Sanganisa zvinonakidza uye zvinonakidza zviitiko zvemuviri

Sangano reWorld Health Organisation (WHO) rinokurudzira kuti vana nevechidiki vange vachiita zvekurovedza muviri zuva nezuva. Kunakidzwa zviitiko zvemuviri zvinosanganisira mitambo, mitambo, jimu kirasi, kana kunyange mabasa ekunze.

Deredza nguva yenguva yemwana wako

Nguva yakawandisa yakapedzwa kugara pamberi pechiso zvinoreva nguva shoma yekurovedza muviri uye kurara kwakanaka. Nekuti kurovedza muviri uye kurara zvinoita basa muhuremu hune hutano, zvakakosha kukurudzira izvo zviitiko pamusoro pekombuta kana TV nguva.

Ita shuwa kuti munhu wese arikurara zvakakwana

Tsvagiridzo inoratidza kuti vese uye vasina kuwana kurara zvakakwana vanogona kupedzisira vorema zvakanyanya. Hutano hwakanaka hwekurara kubva kuNational Sleep Foundation inosanganisira chirongwa chekurara, tsika yekurara, uye mutsamiro wakasununguka nemetiresi.

Ziva izvo mwana wako ari kudya kunze kwemusha

Kunyangwe uri kuchikoro, neshamwari, kana uchiri mwana mucheche, vana vane mikana yakawanda yekudya chikafu chisina hutano kunze kwemusha. Iwe haugone kugara uripo kuti vatarise zvavanodya, asi kubvunza mibvunzo kunogona kubatsira.

Kudzivirira kufutisa kwevakuru

Mazhinji eaya matipi ekudzivirira kufutisa akafanana ekurasikirwa kana kuchengetedza huremu hune hutano. Icho chepasi mutsetse ndechekuti kudya chikafu chine hutano uye kuwana kwakawanda kuita kwomuviri kunogona kubatsira kudzivirira kufutisa.

Tora mafuta mashoma "akaipa" uye akawanda "akanaka" mafuta

Kupesana nekutenda kuseri kwemafuta akaderera-kudya kweanopenga kwema '90s, haasi mafuta ese akaipa. rakaburitswa muNutrition Journal rakaratidza kuti kudya kwemafuta ane hutano, akadai semafuta epolyunsaturated, kunogona kusimudzira huwandu hwecholesterol uye kudzikisa njodzi yekufutisa.

Shandisa zvishoma zvakagadziriswa uye zvine shuga chikafu

Sekureva kwenyaya yakaburitswa muThe American Journal of Clinical Nutrition, kudyiwa kwezvakagadzirwa uye zvekupedzisira-zvakagadziriswa zvine chekuita nenjodzi yepamusoro yekufutisa. Zvikafu zvakagadziriswa zvakawanda zvine mafuta akawanda, munyu, uye shuga, izvo zvinogona kukurudzira kunyanya kudya.

Idya yakawanda servings yemiriwo nemichero

Kurudziro yezuva nezuva yezvibereko uye miriwo yekudyiwa ndeye mashanu kusvika mapfumbamwe servings pazuva kune vanhu vakuru. Kuzadza ndiro yako nemiriwo uye michero kunogona kubatsira kuchengetedza macalorie zvine mwero uye kudzora njodzi yekudya zvakanyanya.

Idya zvakawanda zvekudya fiber

Zvidzidzo zvinoramba zvichiratidza kuti dhayeti yezvikafu inoita basa mukuchengetedza uremu. Mumwe akawana kuti vanhu vakatora fiber yakaoma kuwedzera katatu pazuva kwevhiki gumi nemaviri vakarasikirwa kusvika pa5 muzana yehuremu hwavo.

Tarisa pakudya zvakaderera-glycemic index chikafu

Iyo glycemic index (GI) chiyero chinoshandiswa kuyera kuti chikafu chinokurumidza chichasimudza sei shuga yako yeropa. Kutarisa pane yakaderera-GI chikafu kunogona kubatsira kuchengetedza mashuga eropa akasimba. Kuchengeta rako reropa glucose rakadzikama kunogona kubatsira nehuremu manejimendi.

Ita kuti mhuri ibatanidzwe murwendo rwako

Tsigiro yemagariro haisi yevana nevechidiki chete - zvakakosha kuti vakuru vanzwe kutsigirwa zvakare. Kunyangwe kubika nemhuri kana kuenda kunofamba neshamwari, kuita kuti vanhu vabatanidzwe kunogona kubatsira kukurudzira mararamiro ane hutano.

Shingairira mune yakajairwa aerobic chiitiko

Kupinza chiitiko chemuviri wenguva dzose muchirongwa chako kwakakosha kuchengetedza kana kurasikirwa uremu, pakati pezvimwe zvakanaka. Iyo inokurudzira maminetsi zana nemakumi mashanu ezviyero zvine chekuita nemaeerobic kana maminetsi makumi manomwe neshanu esimba rekuita aerobic pasvondo.

Sanganisa uremu kudzidziswa regimen

Kurera huremu kwakangokosha mukusimbisa uremu senge chiitiko cheeerobic. Pamusoro pechiitiko chevhiki nevhiki chekuita maekisesaizi, iyo WHO inokurudzira kudzidziswa uremu izvo zvinosanganisira mhasuru dzako dzese dzakakura kanokwana kaviri pavhiki.

Tarisa pakuderedza kunetseka kwezuva nezuva

Kushungurudzika kunogona kuve nemhedzisiro yakawanda pamuviri nepfungwa. A inoratidza kuti kushushikana kunogona kukonzera kupindura kwehuropi kunochinja mashandiro edzidziso uye kunotungamira mukuchiva kwekudya kwakanyanya-koriori. Kudya zvakawandisa-zvine macalorie chikafu kunogona kubatsira mukusimudzira kwekufutisa.

Dzidza maitiro ekudya bhajeti uye kudya kwekugadzirira

Zviri nyore kwazvo kugirosa kune zvekudya zvine hutano kana iwe uine chirongwa. Kugadzira bhajeti yezvikafu uye rondedzero yenzendo dzako dzekutenga kunogona kubatsira kudzivisa miedzo yezvikafu zvisina hutano. Mukuwedzera, kudya kwekugadzirira kunogona kukubvumira kuti uve nekugadzirira-kuenda-kudya kudya kwakanaka.

Sei kudzivirira kuchikosha?

Kudzivirira kufutisa kunoita basa rakakosha muhutano hwakanaka. Kufutisa kunosanganisirwa nerunyorwa rurefu rwemamiriro ehutano husingaperi, mazhinji acho anozonyanya kunetsa kurapa nekufamba kwenguva. Aya mamiriro anosanganisira:

• metabolic chirwere
• mhando 2 chirwere cheshuga
• BP
• high triglycerides uye yakaderera "yakanaka" cholesterol
• chirwere chemoyo
• sitiroko
• kurara kufema
• nduru chirwere
• nyaya dzehutano hwepabonde
• isina-doro doro mafuta chiropa chirwere
• osteoarthritis
• mamiriro ehutano hwepfungwa

Nekutarisa mukudzivirira kufutisa uye shanduko yemararamiro, zvinogona kuita kunonoka kana kudzivirira kukura kwezvirwere izvi.

Tave kufambira mberi?

Kunyangwe iko kutsvagisa nezve maitiro ekudzivirira kufutisa ari mashoma muUnited States, zvidzidzo zvepasirese zvakakwanisa kupa dzimwe mhinduro.

Mumwe anobva kuAustralia akatarisa basa revanamukoti vanogara kudzimba munyika iyoyo pakurera kwevana kusvika pamazera 2. Vanamukoti vakashanyira vacheche kanokwana kasere mushure mekuzvarwa uye vakakurudzira vanaamai kuti vaise tsika dzakanaka. Vatsvagiri vakaona kuti avhareji BMI yevana vari muchikwata ichi yaive yakadzikira zvakanyanya kupfuura yeavo veboka rekutonga (vacheche vasina kuwana kushanya kwevanamukoti vasere)

Nekudaro, mumwe muSweden akatarisa kushanda kweapplephone app kudzidzisa vana vadiki pakudya zvine hutano uye chiitiko chemuviri. Vatsvaguriri havana kuwana misiyano yakakosha muBMI uye mamwe mamaki ehutano pakati pemapoka maviri aya mushure megore.

A muInternational Journal of Obesity yakatarisa gumi neshanu dzakasiyana-siyana dzidzo-dzekuchikoro kuona kuti ndedzipi dzinogona kuva nzira dzinoshanda dzekufutisa manejimendi. Vatsvakurudzi vakaona kuti shanduko dzekudya uye kudzora nguva yeTV zvakakonzera kuonda kukuru. Vakaona zvakare kuti rutsigiro rwemhuri rwakabatsira kukurudzira kudzikira muvana.

Kudzivirira kufutisa muvanhu vakuru kunosanganisira kugara uchirovedza muviri, kuderera kwemafuta akaguta, kuderera kweshuga yekushandisa, uye kuwedzerwa kwemichero nemiriwo. Uye zvakare, yemhuri uye yehutano hutano kubatanidzwa kunogona kubatsira kuchengetedza huremo huremu.

Imwe yenzira dzehutano hweveruzhinji yakawana kuti pane nzira dzakasiyana siyana dzekukurudzira mutemo weveruzhinji kukurudzira nzira dzekudzivirira kufutisa: Kuchinja nharaunda dzekudya, kugadzira shanduko-inoenderana nesisitimu muzvikoro, uye kutsigira mishonga nedzimwe nzira dzekurapa ndidzo nzira dzese dzinogona kudzivirira kufutisa.

Nekudaro, chete dzedzimwe nzira idzi dzakaratidza kuti dzinoshanda, uye pane zvipingaidzo pakushandisa nzira idzi.

Mifungo yekupedzisira

Kurema kune hutano kwakakosha mukuchengetedza hutano hwakanaka. Kutora matanho ekudzivirira kufutisa muhupenyu hwako hwezuva nezuva idanho rekutanga rakanaka. Kunyangwe shanduko diki, dzakadai sekudya mimwe miriwo uye kushanyira jimu kashoma pasvondo, zvinogona kubatsira kudzivirira kufutisa.

Kana iwe uchifarira imwe nzira yakasarudzika kune yako yekudya, chiremba wezvekudya kana wezvehutano anokwanisa kukupa iwe maturusi ekuti utange.

Pamusoro pezvo, kusangana nemudzidzisi wega kana wekusimbisa muviri kunogona kukubatsira kuti uwane zviitwa zvemuviri zvinoshanda zvakanyanya kumuviri wako.