Childhood Obesity Basics
Vana vanowedzera kuwandisa kazhinji vanowanzova makirori akawanda, havasi kushanda zvakakwana, kana zvose zviri zviviri.
Kana makoriyumu ari dambudziko, zvinogona kuti ivo vanonwa zvakanyanya mukaka wose, juisi, kana soda, kana kudya zvokudya zvakakwirira-koriori, zvokudya zvakakwirira-mafuta, uye zvokudya zvisina kudya kakawanda kana mune zvikamu zvakakura kwazvo.
Chikamu Chisi
Kuti uchengetedze mwana wako kuti awane makoriki akawanda, kunzwisisa kwemazana mashoma kunogona kuva nzvimbo yakanaka yekutanga.
Izvi zvinotanga nekuziva kuti ndechipi chikamu chechikamu chinokura mwana wako zvaanoda. Kungoisa zvokudya zvakawanda pamucheka wako wevana sezvaanozodya kazhinji haisi pfungwa yakanaka, kunyanya kana iwe uchigara uchiita kuti achenese ndiro yake.
Pane kudaro, tevera mazano ehukuru pamusoro pezvikamu zvezvikamu:
- chikamu chiduku chinokwana chikamu chinofanira kuenzana nechechina chechina chikamu chikamu chikamu
- vana vekuchikoro chesekondari kana vaduku vechikoro-vana (vana vane makore anenge mana kusvika masere) vanofanira kuva nezvikamu zvinenge chikamu chetatu chekukura kwevanhu vakuru
- chikamu chemazana kuvana vakwegura uye vechidiki vanotanga kuswedera kune avo vakuru
Kana mwana wako asina kuzadza achishandisa zviyero zvezvikamu izvi, iwe unogona kugara uchipa zvakawanda, asi izvozvo zvinofanira kunge zvisingakwanisi kugadzirwa nemiriwo uye zvimwe zvidimbu zvemashure, kunyanya kana mwana wako akawandisa. Kuwana rubatsiro rwechipiri rwekambani huru, iyo inowanzo ine makorikori akawanda, kazhinji haisi pfungwa yakanaka.
Chikamu Kudzora kwevana
Imwe nzira yakanaka yekubatsira nekugadzirisa chikamu ndeyekudzidza kufunga maererano nekushumira zvakakura uye edza kudzikisa mwana wako kusarudzwa kwezvokudya zvisina kushandiswa.
Somuenzaniso, zvinwiwa zvemitambo zvakawanda zvino zvinotengeswa mumabhodhoro ema 32 oz, asi kushumira kamwe chete ndeye 8 oz. Kana mwana wako anonwa bhodhoro rose, anowana mazana maviri emakori, kwete ma 50 calori mubasa rimwe chete. Mimwe mienzaniso inosanganisira kuti 32 oz Big Gulp neCoca-Cola ichawana mwana wako 420 makoriki uye 32 oz Chocolate Triple Thick Shake kuMcDonald's ine 1,160 makori.
Pfungwa yacho ndeyokuti sezvo chikafu chiri mune imwe pape kana mudziyo, izvi hazvirevi kuti iri kushanda rimwe chete.
Kunzwisisa kushandira hukuru kunowanzoita nyore nekudya zvakagadzirwa kare, uko kushandiswa kwemashizha kunonyatsotsanangurwa pairi rekudya. Ingosiya kunyengedzwa pakufunga kuti pane kungoshumira imwe chete muhomwe iyo inogona kunge ine mairi maviri, matatu, kana mashanu.
Kudzora Zvikamu Zvidiki Zvemwana Wako
Dzimwe mazano anobatsira kuti uwane hukuru hwemwana wako pasi pekutonga kwakanaka, zvose kumba uye kana iwe uchidya kunze, sanganisira iwe:
- Sarudza vana zvikamu, zvinyorwa zviduku, kana hafu mirairo kana iwe uchidya kunze kwekudyira, uye usambofa wakakura-kukura chero chii.
- Tenga chete kushumira kusina kuroorwa kana kutengesa-kukura.
- Ongorora mazita uye mazvokudya zvekugadzirisa zvekugadzirisa muhutano husina kushandiswa. Kana bhagi rekiki rinotaura kuti kushumira kamwe chete kune ma coki 3, woisa makiki matatu muhombodo yePipletiki yeplastiki kana pahwendefa kana iwe uchipa vana vako.
- Usarega vana vako vachidya zvakananga kubva muhomwe yezvokudya zvekudya kana koronti ye ice cream sezvo zvichida vanodya zvakawanda kupfuura anoshanda.
- Deredzai vana vaduku vane makore 1 kusvika ku6 vanofanira kunge vane maawa mana kusvika ku6 chete yezana 100% yemuchero wezvibereko pazuva nevana vaduku kusvika pamasere 8 kusvika ku12 chete ye 100% juice yemichero pazuva.
- Shandura vana vako kuti vaderedze mafuta kana kuti mafuta mashoma kana vaine makore maviri uye paunenge uchifanira kuvakurudzira kunwa mukaka kuti uwane calcium yakakwana mukudya kwavo, usavabvumira kunwa mukaka wakawanda.
Healthy Snacks
Kunyange zvazvo imwe kana maviri inopedza zuva rinogona kuva chikamu chekudya kwakanaka, sekudya kusina kunaka, vanogona kukurumidza kubuda uye vanogona kuita kuti vana vaduku vave nezvinetso.
Zvimwe zvezvikanganiso zvakakura izvo vabereki vanoita kana vachipa vana vavo zvokudya zvinosanganisa zvinowanzovapa mahombekombe e-high-fat and high-calorie snacks, vachipa zvokudya zvakawanda, kuitira kuti vana vavo vapedze kudya zvokudya zvisina kudya zuva rose, uye kuita kuti zvokudya zvisina kuwanda zvikure zvikuru .
Iwe unogona kuita kuti mwana wako adye zvinopedza utano uye avabatsire kuti vakwanise kupinda muchirongwa chako chekutonga chikamu kana iwe:
- uve nenguva yekudya nguva yevana vako-kazhinji mangwanani nekumangwanani masikati kwevana vaduku nevana vekuchikoro uye mushure mekunge-chikoro chevana vakwegura, vachengeta mupfungwa kuti vana vazhinji havafanire kudiwa muhombodo yekurara.
- kupedza kunwa kunongodyiwa kunokwana zana kusvika ku 150 calorie servings kuitira kuti varege kuvashandura kuva kudya kumwe.
- vane utano hwakanaka hunodya uye hwakagadzirira kuti vana vako vadye.
- rega kubvumira kudya kunenge kuswedera pedyo nemasikati kana kudya kwemanheru.
Izvo zvikamu zvakanyanyisa zvinokonzera zvinetso zvemwana wako zvinorema here?