Tiri kurarama munyika ye tech-y, uko nguva yakawanda inoshandiswa uchishandisa teknolojia yekutsvaga zvinhu, kuungana neshamwari uye kuratidza mafirimu. Mukuwedzera kune zvinobatsira, zvisinei, teknolojia inogona kuva nezvipingamupinyi zvayo, zvikurukuru kuvana vedu. Zvidzidzo zvakaratidza kuti nguva yakawanda yepurogiramu yakave yakabatanidzwa nekudisa, kunonoka kutaura, uye kugadzikana mupfungwa.
Screen Time uye Chirwere cheshuga
Mukuwedzera, kutsvakurudza kutsva kwakave kwakaratidza kushamwaridzana pakati pekuwedzera munguva yekuvharavha, (anopfuura 1 awa zuva nezuva) uye ngozi yechirwere cheshuga chechipiri cheshuga, kunyanya insulin kudzivisa uye adiposity (belly fat). Vatsvakurudzi vakawana kuti avo vana avo vakarondedzera nguva yakawanda yekuvhara, nguva inopfuura maawa matatu, zvichienzanisa neavo vakatarisa 1awa kana kuti pasi, vakange vane hupamhi hweganda rakakura, fat mass index, uye insulin kushorwa, kutumidza zvishomanana. Insulin kudzivisa muviri kusakwanisa kushandisa insulini, hormone ine mabasa akawanda . Imwe yebasa rakakurumbira re insulin iri kubatsira muviri kushandisa glucose kana shuga sehuni. Insulin kurwisana kwakaratidzwa kuva chiratidzo kana kuti panjodzi yekukura kwechirwere cheshuga chechipiri .
Kudzidza, kwakabudiswa muChirongwa cheDaase muChidiki , yakashandisa muenzaniso wakatorwa kubva kune vana 4495 (2337 vasikana uye 2158 vakomana), makore 9-10.
Vatori vechikamu vakanyoreswa kubva kumaguta matatu eKUK (London, Birmingham, neLeicester), iyo pamwe chete inofunga nezvezvikamu zvitatu zveSouth Asia uye black African-Caribbean muUnited States. Pasina chikamu chetatu chevatori vechikamu chaiva chichena-Caucasian. Vana vanozviti vanoratidzira zuva rekuvharidzira nguva vachishandisa kuburikidza nekuongorora Panguva yekudzidza, pakati pa2004 kusvika muna7, vana vakabvunzwa nezve "nguva yekuvhara" iyo yakatsanangurwa sekushandisa nguva yekuona terevhizheni pamwe nemavhidhiyo kana mutambo wemakombiyuta kutamba.
Ichi chidzidzo chakanga chisina kufunga nezvekushandisa smart phone uye tablet, iyo ikozvino inowanzoshandiswa zvikuru nevana uye inogona kuita kuti munhu ave nemafambiro ake. Vatori vechikamu vaivewo vakaenzana-kureba, kuyerwa, kuvhara kweganda, nezvimwewo, uye vakange vane marabhu akakweverwa kuedza glucose, cholesterol, insulin, hemoglobin A1c (mwedzi mitatu yakayerwa shuga yeropa) , nezvimwe zvinhu zvinokonzerwa nekodhiometabolic. Nepo paive nekubatana kwakakosha mukushushikana kwe insulin, vatsvakurudzi havana kuwana sangano pakati pe shuga yeropa (glucose) uye hemoglobin A1c, iyo iyo yakasimudzwa inofungidzirwa kuti ndiyo dzimwe ngozi dzechirwere cheshuga chechipiri.
Chii Chatingatora Kubva Kuchidzidzo Ichi?
Kunyange zvazvo chidzidzo ichi chikawana sangano pakati pekuwedzera munguva yekuvharidza uye chirwere chechirwere cheshuga chinokonzerwa nevana, zvinokosha kuziva kuti haina kuratidza kuti kuwedzerwa munguva yekuvharavha kunokonzera insulini kusagadzikana uye chimiro. Kuwedzera kutsvakurudza uye rudzi rwakasiyana-siyana rwekutsvakurudza ruzivo rwaizofanira kuitwa kuti rurege kana izvi zviri izvo.
Kune rumwe rutivi, zvichiri kukosha kuziva chibvumirano ichi, sezvo chinogona kubatsira kuita basa rinoita basa. Zvichida ruzivo urwu runogona kukurudzira kuziva vabereki nevana vavo, vachivakurudzira kuti vawedzere kuita basa rekuita uye kuderedza hupenyu hwekuita, sekuona terevhizheni nemavhidhiyo mitambo.
Idzi ruzivo runogona kubatsira kuwedzera rudzi rwechipiri chirwere cheshuga muvana.
Zvidzidzo zvenguva yemberi zvingabatsirika nekuongorora zviratidzo zvekudya pamwe chete nekushandiswa kwekuvharidzira nguva sezvo izvi zvingaitawo basa pakuwedzera ngozi yechirwere cheshuga chechipiri.
Chii Chinonzi Screen Time Guidelines?
IAmerican Academy yePediatrics inokurudzira kushandiswa kwemashizha nguva dzisingagumi. Kubatana kwakakosha sezvo kunogona kubatsira kukudziridza miitiro uye kugadzira zvirongwa zvinotevera kutevera. Vanoratidza kuti vana vakwegura vanopfuura makore maviri vanofanira kuvhara nguva yekuvharaza nguva isati inopfuura 1 awa pazuva, uye, kana zvichibvira, vanokurudzira vabereki kuti vabatane kana kutamba nevana.
Izvi zvinobatsira kuita kuti kudzidza uye kukurudzira kuita basa.
Mukuwedzera, iAAP inoderedza kushandiswa kwenguva yekuvhara muvana vari pasi pemakore maviri emakore, zvisinei, ivo vanoratidzira iyo kune ivavo vabereki vanoda kubudisa mhizha kuvana vari pakati pemakore gumi nemasere kusvika pamwedzi, kushandisa shanduro yepamusoro yepamusoro uye kushandiswa navo uye kwete kwete. Kuti uwane mapurogiramu akwegura akakodzera, anokurudzira kuongorora kuburikidza ne Common Common Media.
Mukuwedzera, vanokurudzira kuti vane nzvimbo dzisina mahwindo-zvinyorwa mumusha umo chero rudzi rwechigadzirwa chemagetsi harubvumirwi. Semuenzaniso, dzimba dzinogona kuva nzvimbo isina nzvimbo-nzvimbo iyo mwana wako asingagoni kutarisa terevhizheni, kutamba mitambo yemavhidhiyo, kana kushandisa smart phone.
Kuchengeta nguva dzisina nguva-nguva mukati mezuva apo kushandiswa kwezvikwereti hakubvumirwi, zvakadai sekudya kwemanheru uye asati avata-kunokurudzirwa. Nhepfenyuro yevhidhiyo ndiyowo nzira inogona kushandiswa, kunyanya kune vakwegura. Semuenzaniso, kana imwe yeawa inopera 9 masikati, zvigadzirwa zvinobviswa, zvakapiwa vabereki, uye vanosiya kusvikira zuva raitevera.
Kuita nguva shomanana yekushandiswa kwekambanikiti inobatsira nguva yakawanda yekuita zvekuita zvekuita uye kugadzira kutamba. Kana iwe uchida kudzorera mhuri yako kushandiswa kwemasvikiro, unogona kuwana mazano pamusoro pekugadzira chirongwa chemagariro emhuri pano: Family Media Plan.
Tingaita Sei Kuderedza Dambudziko Rechipiri Cheshuga muvana?
Maererano neCenters for Disease Control, pakati pemakore e2008 kusvika muna9, pane vanhu 5,089 vakawanikwa vane chirwere chechirwere cheshuga chaiva nemakore makumi maviri kana kupfuura. Zvinoratidzika kuti boka revanhu vari pangozi ndivo vana vane makore gumi nematanhatu, uye vane mazinga akakwirira muUnited States mashoma, kusiyana nevevo vasiri vese veMichere whites.
Nhamba imwe yengozi inokonzerwa nehutachiwana hwehutano inoratidzika kuva kuneta. Kuwedzera kwehutundu hwemuviri kunogona kudzivisa insulini kubva pakuita basa rayo, iyo inotora shuga kubva muropa kusvika kumasero kuti ashandise simba. Somugumisiro, shuga kana glucose inowedzera muropa. Apo shuga yeropa inopfuura kuderedza mitsara yakajairika, kurwara kwechirwere cheshuga kunoitwa . Usatya, ichi hachisi chimwe chinhu chinongowanzoitika usiku huno. Izvi zvinogona kutora makore kukura.
Kana mwana wako ari pangozi yakakura yechirwere cheshuga 2-vane mhuri yekare, yeAfrica American, yeAlaska yemunhu, American Indian, Asian American, Hispanic / Latino, kana Pacific Islander American, akaoma, uye asina basa-kuita mararamiro ehupenyu angave rubatsiro kudzivirira kana kunonoka kukura nekushuga kwechirwere cheshuga muhuduku uye gare gare muupenyu.
Ita Zvinganyanya Kuchinja Dhiyabhorosi
Zvichienderana nekuti mwana wako ari pachikwere chekukura, vanogona kubatsirwa nokurasikirwa nehomwe yeuwandu kana kuchengeta uremu hwavo kuitira kuti vagone kukura. Kana usina chokwadi nezvehutano hwemwana wako, bvunza chiremba wevana kuti uite urongwa hwekuita. Anogona kukurudzira kuti unosangana nemunhu anyoresa zvokudya zvekudya kuti akubatsire kugadzira chirongwa chakakosha, chikafu chekudya kudya.
Zvokudya zvinodzivirira uye kushanda zvakanyanya hazvidiwi, uye zvinogona kuva nengozi kumutano wemwana wako uye kubudirira. Panzvimbo pacho, ita kuti uwane kudya kwakakwana kune chirongwa chakazara zvakakwana zvemichero, miriwo, zviyo zvose uye zvakakosha mapuroteni (huku, hove, hutete, nyama yakaonda, nyama shoma, mukaka usina mafuta kana mukaka dzimwe nzira ). Iyi chirongwa chinofanira kugadzirisa kushandiswa kwezvokudya zvekudya zvisina kufanana sezviputi nemajiki, zvakanatswa zviyo sepasta chena uye chingwa chena, zvingwa zvakabikwa-zvakadai sehuku nuggets nemafuta eFrench-uye nemafuta ane mapuroteni akawanda zvakadai sembwa dzinopisa, nenyuchi, uye bhakoni.
Imwe yenzira dzakanyanyisa uye dzakanakisisa dzekubatsira vana kusvika kuhutano hwakanaka ndiko kukurudzira kunwa zvinongonwa zvisina kunwa-edza kubvisa imba yezvinwiwa zvinotapira soda, jisi, zvinwiwa zvezvinwiwa, uye zvinwiwa zvekofi inotapira. Izvo zvipembenene zvinwiwa zvinowedzera marori uye shuga uye zvinogona kuita kuti uwedzere kuwedzera uye kuwedzerwa mumashuga eropa.
Nzira yakanakisisa yekugadza mwana-ane ushamwari hwakanaka kudya chirongwa ndechekudzidzisa vana vako nezveGo, Slow, uye Whoa foods. Izvi ndizvo zvokudya zvinofanirwa kudyiwa nguva dzose, zvishoma, uye sechirapa. Heino tafura huru yekuenzanisira pfungwa iyi: Enda, Slow, uye Whoa.
Dzimwe dzimwe nzvimbo dzakanaka dzekudya dzakagadzirirwa vana uye mhuri dzinosanganisira: Vana vadya Zvakanaka, Super Kids Nutrition, uye ChopChop: The Fun Cooking Magazine.
Wedzera Basa Rokuita
Mukuwedzera kune chirongwa chekudya chine utano, vana vanofanira kunge vakashanda uye vanogona kurara zvakaringana (aya ndiwo mazano ekurara kwevana nevana). Maererano neCenters for Disease Control, vana vanofanira kunge vari kuwana zvishoma zvishoma nemaminitsi makumi matanhatu ekuita basa zuva rega rega. Ichi chiito chekufanirwa chinofanira kusanganisira maitiro aerobic, kudzidzisa masimba, uye kurasimbisa mapfupa. Kutsvaga nzira dzekuita izvi sei? Tarisa Regai Tifambe, mushandirapamwe wakatungamirirwa naimbova Mukadzikadzi wekutanga Madina Michelle Obama.
Kana mwana wako asina kunyanya kushingaira uye anokupa nguva yakaoma pamusoro pekuita basa remuviri, edza kuita kuti zvive zvinonakidza kwavari. Kumbira shamwari pamusoro pekutamba jump rope, basketball, chikoro chekare chekateti, kusangana padziva kana paki, kana mumazuva apo iwe usingakwanisi kubuda panze, edza mutambo wevhidhiyo unobatanidza sa Wii Fit Plus , wakanga uri inoratidzwa kubatsira kubatsira kuderedza sutu yeropa.
Shoko Rinobva
Kunyange zvazvo chirwere chechirwere cheshuga muhuduku chichipararira kupfuura munguva yakapfuura, mashoko akanaka ndeokuti kune mararamiro ehupenyu anokwanisa kuderedza dambudziko rako. Kuderedza purogiramu yekrini kunogona kuva imwe yemhinduro. Itai kuti zvive zvakakosha kugadzirisa nguva yevhidhiyo mitambo isinganzwisisi uye funga kuumba mhuri yemagariro. Kuita hupenyu huri nyore huri kuchinja, kusasiya kuswa zvinodhaka, uye kuwedzera michero uye michero yekudya zvinogona kukubatsira zvikuru. Pakupedzisira, kukurudzira chiito chemuviri chakakosha zvikuru. Mukuwedzera pane kutamba kusununguka, rongedza basa rakarongeka remuviri nevana vako nemhuri. Endai mushure mushure mekudya, tamba rwonzi-mini-gorofu, kutasva mabhasikoro, kuenda kumusasa, kubata mbira, kana kutamba mimhanzi uye kuva nekadhiko muzvikwama zvako-yeuka kuti mabasa ose anokosha. Hausi kungobatsira chete hutano hwako, iwe unoshamwaridzana.
> Sources:
> American Academy of Pediatrics. Zvinyorwa zvisingabatsiri zvakabatana nekutaura kunonoka kwevana vaduku. https://www.healthychildren.org/English/news/Pages/Handheld-Screen-Time-Linked-with-Speech-Delays-in-Young-Children.aspx
> American Academy of Pediatrics. Nguva yakawanda yechinyorwa uye basa shoma rinogona kureva kutambudzika kukuru. https://www.aap.org/en-us/about-the-aap/aap-press-room/Pages/More-Screen-Time-and-Less-Activity-Can-mean-More-Distress.aspx
> American Academy of Pediatrics. Kwatinomira: nguva yekona. https://healthychildren.org/English/family-life/Media/Pages/Where-We-Stand-TV-Viewing-Time.aspx
> Centers for Disease Control. National Diabetes Statistics Report, 2014. https://www.cdc.gov/diabetes/pubs/statsreport14/national-diabetes-report-web.pdf
> Nightingale CM, Rudnicka AR, Donin AS , et al. Nguva yekuvharidzira inobatanidza neadiposity uye insulin kudzivirira vana. Archives of Disease in Childhood Published Online First: 13 March 2017. ini: 10.1136 / archdischild-2016-312016