Inani elikhulayo lezingane likhulu ngokweqile, futhi uma kungenjalo ukungenelela kwenziwa, u-80% wabo uzohlala ngokweqile njengabantu abadala. Lokhu kungababeka engozini ezinkingeni eziningi zezokwelapha, kuhlanganise nesifo sikashukela, umfutho wegazi ophezulu, i-cholesterol ephakeme, nokuphefumula kokulala. Ukukhuluphala kungathinteka kakhulu ukuzethemba kwabo .
Nakuba izingane eziningi zingafanele zifakwe ekudleni okunzima kakhulu, ukuphathwa kwesisindo ngendlela ehlanganisiwe yokudla okunengqondo nokuvivinya umzimba njalo kuzokusiza ukulawula ukuzuza kwesisindo.
Izingane ngokuvamile zidinga inani elithile lamakhilogremu ngosuku (energy allowance) ukuthi imizimba yabo isebenzise njengamandla emisebenzi ejwayelekile yansuku zonke (ukuhamba, ukuphefumula, njll). Lezi zigaba zabafana abavela kuma-calories angu-2000 eneminyaka engu-7-10 ubudala, amakholori angu-2500 aneminyaka engu-11-14 ubudala, namakhalori angu-3000 omuntu oneminyaka engu-15-18 ubudala. Kumantombazane, amamitha avela ku-kilojoule angu-2000 eneminyaka engu-7-10 ubudala, ama-calories angu-2200 omuntu oneminyaka engu-11-18 ubudala. Lezi zilinganiso kuphela kanti ezinye izingane zidinga okungaphezulu (okusheshayo kwesimetabolism) noma ngaphansi (imetabolism encane) yesabelo semithombo yemisebenzi yansuku zonke.
Uma ingane idla ukudla okungaphezulu nama-kilojoule kunalokho okudingekayo ngemali yesabelo sabo kunama-calories okwedlulele aguqulwa abe ngamafutha okugcina. Ngakolunye uhlangothi, uma ingane idla ukudla okuncane kanye neekhalori kunalokho okudingekayo ngempahla yabo yamandla kunamafutha omzimba abo aguqulwa amandla ukuze amakholori adingekayo.
Amandla agcinwe (i-Fat) = Amandla angaphakathi - Amandla asetshenzisiwe
Ungakwazi ukulahlekelwa isisindo ngokudla ukudla (ukudla amakholori ambalwa ngosuku) noma ngokuzivocavoca ukuze umzimba wakho udinga amandla amaningi futhi usebenzise ama-calories amaningi. Kungakhathaliseki ukuthi, amafutha omzimba azoshiswa futhi aguqulwe abe amandla futhi uzolahlekelwa isisindo.
Umgomo wokuqala wokulawulwa kwesisindo kubantwana kufanele kube ukuyeka ukuzuza isisindo futhi ugcine ukukhula okujwayelekile ukuphakama.
Ngale ndlela bangakwazi 'ukukhula' zibe isisindo sabo. Ungaqala ukwenza lokhu ngokuthi ingane yakho idle impilo enempilo (cishe ama-calories ambalwa ngosuku ngalunye) futhi uqale uhlelo lokuzivocavoca njalo nokusebenza komzimba. Uma ingane yakho isiyekile ukuzuza isisindo futhi isesimweni esijwayelekile sokudla nokuzivocavoca, ungabeka imigomo eyengeziwe yokulahlekelwa isisindo esincane (cishe ukunciphisa okungenani ngo-10% ngesikhathi) uma kunesidingo.
Ukuthola Isikhuthazo
Kulula ukuthi ingane yakho ilahlekelwe isisindo uma ikhuthazwa ukwenza kanjalo. Kodwa ngisho ngaphandle kokugqugquzela, usengasiza ingane yakho ukuba ilahlekelwe isisindo ngokwenza ukukhetha okunempilo kokudla kwayo ekhaya nokukhuthaza ukuzivocavoca njalo nokusebenza komzimba. Ungamsiza ukuba ashukunyiswe kakhulu ngokuthola wonke umndeni ahileleke ekusebenzeni kokudla okunempilo nokuzivocavoca njalo.
Izinzuzo zokuguqula
Kubalulekile futhi ukuguqula ukuziphatha okuholele ingane yakho ukuba ibe namandla ngokweqile futhi ivikele ukulahlekelwa kwesisindo, kufaka phakathi:
- Ukunciphisa i-Television: kufanele ukhawulele ukubukela ithelevishini ukuya emahoreni owodwa noma amabili ngosuku (lokhu kuhlanganisa ukudlala imidlalo yamavidiyo noma ukusebenzisa ikhompyutha). Ukubuka ithelevishini akusebenzi amakholori amaningi futhi kukhuthaza ukudla ukudla okungenampilo nemikhuba engenampilo.
- Izindlela Zokudla Okunempilo : ingane yakho kufanele idle ukudla okulinganisela kahle okulinganiselwe nsuku zonke, kanye nokudla okulula okunomsoco. Khubaza ukuphumula (ikakhulukazi kwasekuseni).
- Ukunambitha: kufanele unciphise ukudla okulula kokubili ngosuku ngalunye futhi bangafaka ukudla okuphansi kwekhalori, njengezithelo eziluhlaza noma imifino. Gwema ukusebenzisa ikhalori ephakeme noma ukudla okunamafutha amaningi okudla okulula, ikakhulukazi ama-chips, amakhukhi, njll.
- Ukuphuza: kufanele ukhuthaze ingane yakho ukuthi iphuze izibuko zamanzi ezine kuya kweziyisithupha ngosuku, ikakhulukazi ngaphambi kokudla. Amanzi akanayo ama-calories futhi azokusiza uzizwe ugcwele. Ezinye iziphuzo zingabandakanya ama- sodas okudla kanye nobisi obuphansi . Gwema ukuvumela ingane yakho ukuba isiphuze iziphuzo eziphuzi njalo noma izithelo zezithelo, njengoba ziphakeme ngamakholori (150-170 kilojoule ngayinye ekhonza).
- I-Diet Journal: usize ingane yakho ukuba igcine iphephandaba lamasonto onke lokudla nesiphuzo lokudla kanye nenani lesikhathi esichitha ukubukela ithelevishini, ukudlala imidlalo yevidiyo nokuzivocavoca. Ungaphinda ubhale isisindo somntanakho ngesonto ngalinye (kodwa ungalingani ingane yakho nsuku zonke).
Ama-calories namasayizi wokukhonza
Akudingekile ukubala amakholori, kodwa wena nomntanakho kufanele nifunde kakhulu ngokudla okudlayo nokuthi mangaki amakhilogori ayenayo. Kumele uqale ukuhlola ilebula lokudla lokudla umndeni wakho odlayo. Ufuna uzame futhi udle ukudla okuphansi kwama-khalori kanye namafutha aphansi. Qaphela amafutha aphansi noma 'ukudla okudlayo,' njengoba bengakwazi ukuphakama ngamakholori ngisho nangamafutha aphansi.
Futhi, qala ukuhlola usayizi wokukhonza wokudla okulungiselelwe nokudla okulula. Ukukhishwa kwama-chips kunamakholori angu-200 kuphela, kodwa ungase umangale uma ubungako bokukhonza yizinhlamvu ezingu-10 kuphela. Ukudla isikhwama sonke kungakuthola kalula amakholori angu-1000.
Eminye imikhuba yokudla eyosiza ingane yakho ukuba ilahlekelwe isisindo ihlanganisa:
- Ukudla okunempilo: ingane yakho kufanele idle ukudla okulinganisela kahle okulinganiselwe ngosuku ngalunye. Khonza ukudla okunamafutha ambalwa. Kungcono ukulungisa ukudla okuphekwe, okugcoziwe noma okugcobile, kunokuba kuthosiwe. Ngaphandle kokudla okuncane okwenyama, unikezele kakhulu imifino.
- Izinkonzo ezilodwa: Gwema ukukhonza imizuzwana yenkambo enkulu noma i-dessert. Ungadla isaladi noma iminye imifino uma ulambile.
- Imifino: sebenzisa izithelo ezintsha njenge-dessert futhi ugweme ukudla okuvamile kwe-ayisikhilimu noma ikhekhe noma ezinye ukudla okuphezulu kwekhalori.
- Ukuthengwa kokuthenga: uthenge ukudla okuphansi kwekhalori kanye namafutha aphansi, ukudla okulula, kanye nama-dessert bese uthenga ubisi olunamafutha obukhulu noma obushukela kanye neziphuzo zokudla. Gwema ukuthenga ama-dessert aphezulu-khalori noma ukudla okulula, okufana ne-snack chips, iziphuzo ezivamile ezithambile noma ice cream ejwayelekile.
- Yidla etafuleni: Gwema ukuvumela ingane yakho idle ukudla noma ukudla okulula ngaphandle kwekhishi noma igumbi lokudlela. Futhi akukho ukudla ngenkathi ubukela i-TV.
- Gwema Ukudla okusheshayo: kufanele ulinganise ukuthi uvumela kangakanani ukuthi izingane zakho zidle ukudla okusheshayo, njengoba kuvame ukuphakama kwamafutha nama-khalori.
Khuthaza ukuPhepha
Ingxenye ebalulekile kunoma yisiphi isisindo sokulahlekelwa isisindo noma uhlelo lokulawulwa kwesisindo ukuqina njalo. Khuthaza ingane yakho ukuba iqhaza ekilasini lemfundo esikoleni esikoleni nasemidlalo yangasese esikoleni noma emphakathini. Zama futhi uthole imisebenzi engokwenyama ingane yakho ikujabulela ukwenza.
Amanye amathiphu okwandisa imisebenzi yomntanakho nemindeni yomzimba afaka:
- Hamba noma ugibele ibhayisikili lakho esikhundleni sokushayela amabanga amancane.
- Hamba nomngane noma uhambe inja yomndeni ntambama.
- Sebenzisa izitebhisi esikhundleni se-escalators noma iziphakamisi, ikakhulu uma kufanele uhambe endleleni yakho ukuze uthole izitebhisi.
- Paka imoto yakho ekupheleni kwendawo yokupaka bese uhamba uye emnyango wesitolo noma esitolo.
- Khuthaza ukuzivocavoca njalo imizuzu 20-30 izikhathi 4-5 ngesonto ngalinye. Lokhu kungabandakanya ukuhamba, ukugijima, ukubhukuda, ukugibela ibhayisikili, ukugibela ibhola, ukugibela i-skateboard, njll. Kungabandakanya nokudlala imidlalo entsha, njengebhokballball, i-volleyball, i-tennis, ibhola lezinyawo, njll.
- Ukuvivinya komndeni: hamba ukuhamba komndeni noma ukugibela ibhayisikili endaweni noma epaki yendawo.
Yiba Isibonelo Esihle Esihle
Ukuze usize ingane yakho igqugquzelwe ukuzivocavoca futhi idle impilo enempilo, kubaluleke kakhulu ukuthi umnike indlela yokuphila enempilo engayibonisa impilo yakhe ngokumelene nayo. Lokhu kuhlanganisa nokudla okunempilo nokuhlanganyela ohlelweni lokuzivocavoca njalo. Futhi, nciphisa isikhathi esingakanani umndeni obuka ithelevishini.
Vikela Ukuzimela Kwengane Yakho
Nakuba kubalulekile ukusiza ingane yakho ukuba ifinyelele isisindo esinempilo, akubalulekile njengokugcina ukuzethemba kwabo. Amanye amathiphu okusiza ukusekela ingane yakho afakaze angatshele ingane yakho ukuthi ikhuluphele, gwema ukudla okuqinile noma ukugodla noma ukulahla ingane yakho yokudla uma elambile futhi ungamgodli ingane yakho ngesisindo noma imigomo yakhe yokudla. Futhi, qiniseka ukuthi ingane yakho iyazi ukuthi ukukhuluphala ngokweqile akuguquki ukuthi ungumuntu onjani noma ukuthi uyamthanda kangakanani.
Izikhumbuzo Ezibalulekile
- Iba nesineke. Lena inkinga engapheli.
- Thola wonke umndeni othintekayo. Imikhuba yokudla okunempilo nokuvivinya umzimba njalo kufanele kube yingxenye yokuphila komndeni wakho njalo. Kulula kakhulu uma wonke umuntu endlini elandela lezi ziqondiso kunokuba ingane yakho iyenze yedwa.
- Vumela ingane yakho ukuthi ibe nokudla okhethekile noma ama-dessert ngezikhathi ezikhethekile.
- Gwema ukudla okuqinile, ukuzila ukudla, nokuphahlazeka, ukudla okunomsoco noma kwefayili. Zivame ukusebenza futhi ziyocasula ingane yakho ukuba iqhubeke. Ukudla kwabantu abadala, okufana nokudla kwe-Atkins, ukudla okunomsoco weklabishi, njll.
- Shayela udokotela wakho wezingane uma ingane yakho ingenayo isisindo somzimba ngalesi sigungu noma uma isithinta ukuzethemba kwayo.
- Cabanga ukubona umsoco wokudla ukuze uthole usizo lokudla, ukulahlekelwa isisindo kanye nokuhlela ukudla komndeni wakho.