Mhemberero yekuti iwe chii chaunodya inoshanda kuvanhu vakuru nevana zvakafanana. Ichokwadi kana zvinouya kumhando yezvokudya zvatinodya uye kuwanda kwezvokudya izvi zvatinodya. Kusanganiswa kunogona kuva nemigumisiro inokosha kuhutano uye uremu hwemuviri, huri nani kana huri nani.
Mienzaniso Inowedzera Ngozi Yehuduku Kuwedzerwa
Vana vane zviratidzo zvekudya zvisina kukodzera, nguva dzose kana vasina nzara (nekuda kwezvikonzero zvepfungwa, somuenzaniso), uye kudya zvinotyisa zvezvokudya zvinowanzoita kuti vawedzere kuwedzera uye kuve nenguva yakaoma yekurasikirwa nayo.
Maitiro chaiwo akakuvadza:
- Kudya zvakawanda zvekutsanya nekudya zvakakora. Nokuti yakakwirira mumafuta, munyu, uye shuga-uye yakakura mumakoriyori-kudya kwechinguva chekudya zvinokurumidza kunowanzopa mwana nguva yekukurumidza kuti uwane kuwanda. Ndizvo zvakafanana nehokudya-mafuta. Mune chidzidzo chinobatanidza vana 1,203, vatsvakurudzi vekuUnited States vakawana kuti avo vane mafuta akakwirira akawanda vanove nemakore 5 ne7 vaine 2 ½ kusvika ku 4 kanowanzoita kuti vawedzere kudarika nezera remakore 9 kupfuura vezera ravo vane mafuta akaderera.
- Kushumira zvikamu zvakakura zvikuru. Kazhinji, vana pavanoshumira zvakawanda, vanodya zvakawanda. Ichokwadi, kutsvakurudza kubva kuBaylor College of Medicine kwakawana kuti kuwirirana kwemazana ezvinyorwa zvevacheche vekuchikoro uye kudya kwemaawa kwemaawa makumi maviri nemaviri kwakawedzera koriyo yekushandisa ne 23 muzana. Izvi zvinowedzera makori inogona kuwedzera nokukurumidza kusvika pamapirundi akawanda.
- Kunwa zvakawanda mujisi uye sodas. Shuga-zvinonwiwa zvinwiwa zvinotakura zvakawanda zveakoriyumu uye hazvizadzi vana vana nenzira iyo zvokudya zvinodini. Saka hazvishamisi kuti kutsvakurudza kwakawana kuwirirana pakati pekushandisa soro nekudhakwa. Muchidzidzo che2013 chinosanganisira vana 9 600 kubva pakati pemakore maviri ne5, vatsvakurudzi veYunivhesiti yeVirginia School of Medicine vakawana kuti avo vaidya shuga-zvinotapira nguva dzose pazera remakore mashanu vaiva 43 mukana wekuwedzerwa kuva vakawandisa kupfuura vezera ravo vakaramba kubva kunotari zvinwiwa.
Maitiro Anoderedza Dambudziko rehuduku Kuwedzerwa
Kubatana zvikuru nemishonga yakanaka-miriwo, michero, mbeu yose, nyemba nemafuta, maonda mapuroteni, mazai emakisi asina kukwana, uye nuts nembeu-mukushandira masikirwo akafanirwa nezera remwana uye maitiro emabasa achawedzera mikana yaanoita kana kuti acharamba aine utano hwakanaka iye zvino uye mune ramangwana.
Maitiro chaiwo anobatsira:
- Eating breakfast. Kuva nezvokudya zvemangwanani inzira yakasimba yekutanga zuva: Inobatsira kutakura miviri miviri nemafungiro, kudzivirira kudya kudya kwemasikati, uye kugadzirisa inzwi rekudya kwakanakisisa zuva rese. Saka hazvishamisi kuti tsvakurudzo yakawana kuti vechidiki vanodya kudya kwemazuva ose ezuva rega havakwanisi kuve nokuwandisa kana kuoma uye zvichida kuti vashande.
- Kushandisa zvizhinji zvezvokudya zvakagadzirwa. Izvozvo zvinoreva michero, miriwo, maruva, zviyo zvose, marimu, uye mbeu-zvokudya zvinopa utano hwakakwana, kuzadza, uye zvakaderera mumakoriyeni apo inodyiwa mune zvakakosha. Mune chiitiko chechangobva kuitika chinosanganisira vana 3 911, vakatsvakurudza vakaongorora muviri wavo wakagadzirwa pazera remakore 9 ne11 uye vakaona kudya kwavo mukati. Vana vaidya chingwa chakawanda chepamusoro-fiber, michero, nemiriwo vakawana mafuta mashoma emapfuuriro kupfuura nguva yevana vane tsika dzekudya dzaisanganisira zvimwe zvakagadzirwa zvokudya uye zvinwiwa zvinodhaka. Saizvozvowo, tsvakurudzo kubva kuItaly yakawana kuti vana, vane makore 2 kusvika ku10, nevanonyanya kushandiswa kwemiriwo uye zviyo zvakakwana vane 31 muzana panjodzi yakaderera yokuva yanyanyisa kana kuti yakawanda.
- Kurega vana vaduku kusarudza kuti vangadya zvakadini. Apo vana vanobvumirwa kudya kusvikira vapedza zvakakwana, panzvimbo pokumanikidzwa kuchenesa mahwendefa avo, zvinovabatsira kuti varambe vachibatana nenyama yavo yenzara yepanyama uye zviratidzo zvekuita satiety. Izvi zvinogona kuvabatsira kuti varege tsika yekudya, izvo zvinogona kutungamirira kuhutano husina kunaka.
- Kuva nemhuri yekudya nguva nenguva sezvazvinogona. Vana nevechiri kuyaruka vanodya kudya pamwe nemhuri dzavo kazhinji vanodya kudya kwakanaka, izvo zvinogona kuderedza dambudziko ravo rekuwedzera kuwandisa kana kuwedzera kana kukura kusangana kwekudya, tsvakurudzo inoratidza. Ichocho chikafu: Utano hwakanaka hunofanira kushandiswa uye nzvimbo yakadzikama inofanira kuiswa. Kudya zvokudya zvinokurumidza semhuri kana kutarisa TV panguva yekudya kunogona kuderedza izvi zvinobatsira.
Sources:
Arora M, Nazar GP, Gupta VK, Perry CL, Reddy KS, Stigler MH. Kushamwaridzana kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya nekudisa, kudya uye kuita zvekuita maitiro mukati mekuchikoro kuchikoro-yevechiri kuyaruka muDelhi, India: migumisiro yezvinyorwa-zvishoma zvidzidzo BMC Vehutano Hwevanhu, Gumiguru 17, 2012; 12: 881.
DeBoer MD, Scharf RJ, Demmer RT. Shuga-inotapira zvinwiwa uye uwandu hwekurema muvana vaviri kusvika kune mashanu vane makore. Pediatrics, September 2013; 132 (3): 413-20.
Fisher JO, Arreola A, Birch LL, Rolls, BJ. Chikamu chekukura kwemigumisiro pamusi wega wega wekudya kunowanikwa mune zvekuwana mari yakaderera yeSankee neAfrica vana navanaamai vavo. American Journal of Clinical Nutrition, December 2007; 86 (6): 1709-16.
Johnson L, Mander AP, Jones LR, Emmett PM, Jebb SA. Simba-dense, yakadzika-fiber, yakakura-mafuta yezvokudya muenzaniso inobatanidza nekuwedzera kwemafuta muhuduku. American Journal of Clinical Nutrition, April 2008; 87 (4): 846-54.
Martin-Biggers J, Spaccarotella K, Berhaupt-Glickstein A, Hongu N, Worobey J, Byrd-Bredbenner C. Uya uwane it! Kukurukurirana kwekudya kwemhuri panguva yekudya uye zvikonzero zvinokonzera kuwandisa kwekunetseka. Kufambira mberi mune Zvokudya, May 14, 2014; 5 (3): 235-47.
Pala V, Lissner L, A Hebestreit A, Lanfer A, Sieri S, Siani A, Huybrechts I, Kambek L, Molnar D, Tornaritis M, Moreno L, Ahrens W, Krogh V. Zviratidzo uye kuchinja kwenguva refu mumutumbi wevana muEurope : chidzidzo chekutsvakurudza pamusoro peEIDEFICS multicentre cohort. European Journal of Clinical Nutrition, Gunyana 2013; 67 (10): 1042-9.
Smith AD, Emmett PM, Newby PK, Northstone K. Mishonga yezvokudya uye kuchinja kwehutano hwemwana pakati pevana 9 ne11. Zvokudya & Kudya Zvokudya, July 8, 2014; 58.