Amathiphu Ochwepheshe Ukuze Usize Ingane Yakho Engaphezu Kakhulu

Okwenza Ukunakekelwa Isisindo-Akusilo Ukulahlekelwa Isisindo-Kungaba Kakhulu

Ingane yakho ingaphezu komzimba noma ikhuluphele? Uma ungumzali womfana noma intombazane enomzimba omkhulu, mhlawumbe ukhathazeka ngempilo yabo yesikhathi eside nempilo yomzwelo. Kungenzeka ukuthi uxoxile ngale ndaba ngothisha wengane yakho noma abanye abazali esikoleni sakho. Mhlawumbe uye wakhuthaza ingane yakho ukuba ilahlekelwe isisindo. Kodwa ukuxazulula inkinga yokulahlekelwa isisindo kuyinkimbinkimbi kakhulu lapho usebenza nengane ekhulayo.

Udokotela wakho wezingane njalo ungumthombo ongcono kakhulu weluleko sezempilo uma kuziwa kumntanakho. Kodwa kukhona futhi amathiphu nemihlahlandlela evela kwabanye ochwepheshe bezokwelapha nezempilo ezingakusiza ukwakha imikhuba enempilo ekhaya ukusekela ukudla okunempilo nokuphila okusebenzayo.

Ingabe Kufanele Ukhathazeke Ngesisindo Sengane Yakho?

Abazali abakhathazekile banenkinga enkulu yokucindezeleka. Amama nobaba bazisiza izingane zabo ukubhekana nezinselele zemfundo, ukubhekana nokucindezela kontanga, futhi zifunde amakhono enhlangano eyisisekelo. Kodwa abazali abanezingane ezikhulu kakhulu kunomthwalo owengeziwe. Phakathi phakathi nesimiso esivele sikhathele, bangase babe nomuzwa wokucindezela ukusiza ingane yabo ngokweqile ukulahlekelwa isisindo. Futhi lo msebenzi uyanezela kungeza ukhathazeka okungaphezu kokuphila okunethezeka kwekhaya.

Uma isimo esinzima kakhulu sichaza umndeni wakho, kufanele wazi ukuthi awodwa. Izibalo mayelana nokukhuluphala kwengane ziyadumaza. Ngokwezikhungo zokuLawula nokuvimbela izifo, inani labantwana abakhuluphele ngokweqile seliphindwe kabili eminyakeni engu-30 edlule, kanti phakathi kwentsha, inombolo ibuye ibe kathathu.

Futhi ngenkathi ungase ulingeke ukuba ungayinaki inkinga futhi uthemba ihamba, kunezizathu ezinhle zokucabanga kabusha leso sinqumo. Izingane ezinzima ngokweqile zengozi enkulu yokwenza izimo eziningi ezihlanganisa izifo zenhliziyo, uhlobo lwesifo sikashukela, ukucindezeleka kwegazi, futhi-ke, ukukhuluphala komuntu omdala.

UDkt. Abigail Allen, uMqondisi we-Clinic Orthopedic Clinic e-Icahn School of Medicine eNtabeni iSinayi eNew York City usebenza nabantwana futhi ubona umthelela wokukhuluphala kwengane nsuku zonke:

"Lolu daba lusondela eduze nami, ngoba ngibona izingane eziqine kakhulu nsuku zonke emsebenzini wami ezinezinkinga zomzimba ezizobathinta impilo yakho yonke - ngenxa yalokho okushiwo isisindo esithinta amathambo abo akhulayo. Iningi labantu licabanga ngezinkinga zenhliziyo, isifo sikashukela, njll, kodwa ukukhuluphala ngokweqile kuthatha umonakalo kuzo zonke izindawo zomzimba . "

Naphezu kwalezi zici eziyingozi, noma kunjalo, ukulahlekelwa isisindo kwezingane akusona isisombululo esihle kakhulu ngaso sonke isikhathi.

Ingabe Ingane Engaphezu Kwesisindo Sokunciphisa Isisindo?

I-American Academy of Pediatrics inikeza imihlahlandlela kanye nezincomo zokulahlekelwa isisindo ezinganeni ngokususelwa eminyakeni yobudala kanye nesikhombisi somzimba (BMI).

Iminyaka emi-2-5 edlule

• I-BMI ku-85-94th percentile (ayikho izingozi): gcina isisindo somzimba
• I-BMI ku-85-94th percentile (enezingozi): wehlisa isisindo somzimba noma ugcine isisindo
• I-BMI ku-95-98th percentile: isondlo yesisindo
• I-BMI ku-99th percentile noma ngaphezulu: noma ukulahlekelwa kancane kwesisindo samaphilisi owodwa ngenyanga uma i-BMI iphezulu kakhulu (inqwaba ye-body mass ngaphezu kuka-21 noma 22 kg / m2)

Iminyaka engu-6-11 ubudala

• I-BMI ku-85-94th percentile (ayikho izingozi): gcina isisindo somzimba
• I-BMI ku-85-94th percentile (enezingozi): wehlisa isisindo somzimba noma isondlo sesisindo
• I-BMI ku-95-98th percentile: isondlo yesisindo noma ukulahlekelwa isisindo kancane kancane kuze kube yilili elilodwa ngenyanga

• I-BMI ku-99th percentile noma ngaphezulu: ukulahlekelwa kwesisindo kancane kancane sokungadluli isilinganiso samapounds amabili ngenyanga

Iminyaka engu-12-18 ubudala

• I-BMI ku-85-94th percentile (ayikho izingozi): gcina isisindo somzimba. Ngemuva kokukhula okulingana kuqedile, gcina isisindo.
• I-BMI ku-85-94th percentile (enezingozi): wehlisa isisindo somzimba noma isondlo sesisindo
• I-BMI ku-95-98th percentile: ukulahlekelwa kwesisindo sokungadluli isilinganiso samakhilogremu amabili ngenyanga
• I-BMI ku-99th percentile noma ngaphezulu: ukulahlekelwa kwesisindo sokungadluli isilinganiso samakhilogremu amabili ngenyanga

Ukuze uqondisise lezi ziqondiso ngokucacile, kuyasiza ukuqonda i-term weight velocity .

"Sichaza izinga lokukhula njengezinga lomntwana lokukhula kokubili kwesisindo nokuphakama," kusho uMonica Auslander Moreno, MS, i-RDN. U-Moreno ungumsunguli we-Essence Nutrition, iqembu elizimele lezokudla e-Miami elisebenzela kokubili izingane nabantu abadala.

Ukuphakama kwesisindo yisizathu sokuthi iziqondiso zokulahlekelwa kwesisindo zezingane zihlukile kunezo kubantu abadala. "Izingane zinokunethezeka kokukhula okuqondile ngenkathi abantu abadala, uma bengacabangi, bakhula ngokulinganayo," kusho uJarret Patton, MD, FAAP. UDkt. Patton uyidokotela wezingane oqinisekisiwe webhodi osebenza ePennsylvania. Uyanezela ukuthi ngokuqapha, ingane yakho ingaba isisindo esinempilo.

"Uma ngabe i-BMI yengane yakho isesimweni esinamandla ngokweqile noma esiphelele, imizamo yokuqala kufanele ihloswe ekulondolozeni isisindo, hhayi ekulahlekeni kwesisindo. Khumbula, ingane yakho izoqhubeka ikhula, ngakho-ke ingakwazi ukukhula ibe yisisindo esifanele ngokuyigcina ekutholeni noma yisiphi isisindo esengeziwe. Kufanele kube nezinguquko zokudla ezigcizelela izithelo nemifino kanye nokuqedwa okuphelele kweziphuzo zoshukela ezifana ne-soda, iziphuzo zezemidlalo noma i-100% ijusi. "

U-Moreno uyanezela ukuthi izingane, ukufinyelela nokugcina isisindo esinempilo akuyona nje ukusika ama-calories. "Isihluthulelo sokwenyuka okusheshayo kokudla sisidla ukudla okunomsoco-ikakhulukazi, labo abanamaprotheni namafutha enempilo. Ama-calories akuyona indaba yonke nhlobo."

Amathiphu Okusiza Ingane Yakho Ukufinyelela Nokugcina Isisindo Sempilo

Kungakhathaliseki ukuthi umgomo wakho ukulahlekelwa isisindo noma ukugcinwa kwesisindo, kunezindlela ezahlukene ongazama ngazo ekhaya lakho. Yenza izinguquko njengoba kudingeka ukuze usize ingane yakho ithuthukise imikhuba enempilo eholela ekuphileni okusebenzayo kanye nemikhuba yokudla okunomsoco.

1. Lahle i-smartphone ne-tablet. Njengoba kunezinhlelo eziningi zevidiyo namasevisi we-smartphone ongakhetha kuwo, izingane ziyeka ukuvivinya umzimba. Umsebenzi womzimba ungavikela ukukhuluphala futhi ungathuthukisa ukuma, ukulala, ukugxila nokuzihlonipha. Thola ubuciko ukuze usize izingane zakho zisuke kuhlelo lwazo lwe-baseball kuthebhulethi yazo bese zithuthela ensimini ye-baseball empilweni yangempela.
2. Yenza umkhuba womkhaya. UDkt. Allen uphakamisa ukuthi umndeni usebenza ndawonye. Uma umzali oyedwa ekhuluphele kunamathuba amaphesenti angama-50 ukuthi umntwana wabo uzobe ekhuluphele, ngokwe-American Academy of Child and Adolescent Psychiatry. Abazali bangababekela isibonelo esihle izingane zabo ngokuphila ngendlela esebenzayo. Hlela okungenani imizuzu engu-20-30 yomsebenzi womzimba usuku ngalunye.
3. Yamukela ukudla okunempilo komkhaya wonke. Ngokusobala, kuhle ukuba izingane zibeke phansi umlawuli we-Xbox futhi zihlanganyele ezemidlalo nasemisebenzini, kodwa ukudla okuwenza umehluko wangempela. Gxila emndenini wekhwalithi kunokuba nje uhlinzeke ngamakholori. U-Moreno uthi: "Ungathola ama-kilojoule angama-600 avela ku-donut, kodwa ayikho enye yalezi ezihlinzeka ngamafutha aphilile, amaprotheni, ama-fibre, amavithamini, amaminerali noma ama-phytochemicals adingekayo ukuze kukhule kahle." Usikisela

   ukwenza i-smoothies enempilo 'yokufihla' imifino efana ne-kale noma isipinashi. Engeza u-creaminess nge-avocado utshele izingane ukuthi i-princess eluhlaza noma i-monster yenze yona futhi yaphenduka ehlaza. I-Moreno iphinde ikhuthaze ama-nut butters ukuhlinzeka ngamaprotheni abalulekile, amafayili, amafutha, amavithamini namaminerali. Ukudala kuyisihluthulelo. Uma ungaqiniseki ukuthi uzoqala kuphi, khuluma nodokotela wakho wezingane ukuze uthole ukuhanjelwa kudokotela wezinhlobo ezibhalisiwe.

4. Sebenzisa ulimi ngokucophelela ngesisindo. Izinto ozisho ezinganeni mayelana nesisindo zingenza imiphumela emibi engapheli impilo yonke, kusho u-Moreno, ngakho-ke kubalulekile ukuba uqaphele kakhulu izingane. Uthi isu elihle kakhulu nezingane ukukhuthaza iminikelo enempilo. Isibonelo, esikhundleni sokutshela ingane ukuthi 'asigcini ice cream endlini ngenxa yokuthi kunamafutha', unikeza ibha yogurt enempilo ye dessert noma ibeka yogurt ecacile, i-vanilla essence, amajikijolo, i-cocao nibs, i-nut butters, amantongomane , uju, kanye ne-granola ephansi ushukela ukuze wenze i-sundae enempilo.

Izwi elivela ku-Verywell

Njengoba uqondisa ingane yakho ngesisindo esinempilo, khumbula ukuthatha izinyathelo ezincane wenze izinguquko kancane kancane. Ukuqedwa kwekhaya okuphelele kungase kuphazamise futhi kuthathe isikhathi esifushane. Uma ungakakulungeli uhlelo olugcwele lokusiza ingane yakho ukuba ilahlekelwe isisindo, yenza izinguquko ezincane ukuze uthuthukise imikhuba yakho yokudla komndeni nokuzivocavoca. Ungenza ngisho nokushintsha izinguquko ezilula ekhaya lakho ukukhuthaza impilo engcono. Hlala ngomkhondo ngosizo oluvela kudokotela wezingane zakho nasomqeqeshi wokulahlekelwa isisindo noma abacebisi besikole.

> Imithombo:

> I-American Academy Yengane Nengane Yengane Yengqondo. Ukukhuluphala Kwezingane Nezingane. No. 79; April 2016

> I-American Academy of Pediatrics. Ishadi lokusekela isinqumo sosizo lwezingane ezitholakala esibhedlela 2012

> Barlow, Sarah E. "Izincomo zeKomidi lezobuchwepheshe ngokuphathelene nokuvimbela, ukuhlola nokuphathwa kwezingane ezingaphezu kwamakhulu kanye nokukhuluphala ngokweqile: Umbiko wokufingqa. "I-Pediatrics 120.Supplement 4 (2007): S164-S

> UDkt. Abigail Allen. Ingxoxo ye-imeyili. Mashi 25, 2013.

> Amaqiniso Okukhuluphala. Izikhungo zokuLawula izifo. Kufinyelelwe: February 17, 2016. http://www.cdc.gov/healthyyouth/obesity/facts.htm