Yu de wɔri bɔt it ɛn fitnɛs fɔ yu pikin in wɛlbɔdi layf? Mek wi tok!

Mama ɛn papa, una ɔl want fɔ si una pikin gɛt wɛlbɔdi, gladi, ɛn gɛt trɛnk. Rayt? So, tu pan di tin dɛn we impɔtant pas ɔl fɔ mek pikin gɛt dis wɛlbɔdi, gladi at, ɛn gro na fɔ it gud it ɛn fɔ du bɔku tin dɛn fɔ du , dat na fɔ gɛt fitnɛs . Jɔs lɛk aw fayn tik nid gud grɔn, wata, ɛn san fɔ mek i gro, na so wi smɔl pikin dɛn nɔ go ebul fɔ du dɛn tin ya.

Wetin mek dis it rili impɔtant?

Tink bɔt am, pikin tan lɛk bildin we dɛn de bil. Fɔ mek da bildin de strɔng ɛn fayn, yu nid di bɛst tin dɛn fɔ mek di bildin. Na so pikin in bɔdi ɛn in bren nid gud it .

Wetin na dis "gud nyutrishɔn"?

Fɔ tɔk am simpul wan, fɔ pripia it di we we go gi ɔl di tin dɛn we di pikin nid fɔ mek i ol ɛn fɔ mek i gro. Wi kin kɔl dis bak balans it . Insay dis, dɛn fɔ tek dɛn tin ya na kɔna:

• Kabohaydrɛt: Na dɛn tin ya de gi yu pikin di trɛnk fɔ rɔn, jomp, ple, ɛn lan ɔl di de. Dɛn tin ya kin de na it dɛn lɛk rays, bred, pɔt, siriɔs , ɛn nuts. Bɔt mɛmba se di kabɔhaydrɛt dɛn we de kɔmɔt na drink dɛn we gɛt shuga ɛn biskit nɔ kin fayn so .
• Protein: Dɛn tin ya impɔtant fɔ mek di bɔdi gɛt sɛl dɛn, fɔ mek di mɔsul dɛn gro, ɛn fɔ protɛkt pɔsin frɔm sik dɛn. Protɛin de insay it dɛn lɛk mit, fish, eg , milk ɛn dairy prodakt, lentil, chikip, ɛn grɛn bins.
• Fat: Fat nid fɔ de bak fɔ di bɔdi. Fat impɔtant mɔ fɔ mek di bren gro ɛn i de ɛp di bɔdi fɔ tek sɔm vaytamɛn dɛn. Bɔt wi nid fɔ pik di rayt kayn fat . Gud fat de insay tin dɛn lɛk kokonat ɔyl, ɔliv ɔyl, nɛt (lɛk kash ɛn pinat), ɛn avokado. I bεst fכ limited fried fכd εn it dεm we gεt trans fεt (lεk sכm margarine εn it dεm we gεt atifishal flawa ).
• Vitamin ɛn Minral : Dɛn tin ya kin ɛp wit bɔku tin, lɛk fɔ si, fɔ gɛt strɔng bon, fɔ mek blɔd, ɛn fɔ mek i nɔ gɛt sik. Frut, vɛjitebul, ɛn ɔyl dɛn ful-ɔp wit dɛn tin ya. I rili fayn if yu kin gi yu pikin at le fayv frut ɛn vɛjitebul dɛn we gɛt kɔlɔ ɛvride.
• Wata: Wata impɔtant fɔ mek pɔsin gɛt layf. Wata de ɛp fɔ mek yu pikin in bɔdi wam, fɔ digest it, ɛn fɔ kɛr di tin dɛn we de mek i gɛt fayn fayn tin dɛn go na in sɛl dɛn. Mek yu pikin drink smɔl wata ɔl di de.

Mɛmba se: Di kwaliti fɔ it we dɛn gi pikin impɔtant jɔs lɛk di bɔku it.

Tink bɔt dɛn tin ya we yu de pripia it

• Freshness: Yuz bɔku fresh vɛjitebul, frut, ɛn mit ɛn fish as yu ebul.
• Ridyus sɔl, shuga, ɛn ɔyl: If yu it bɔku pan dɛn tin ya frɔm we yu yɔŋ, yu go gɛt mɔ sik dɛn lɛk dayabitis ɛn ay blɔd prɛshɔn as yu de ol.
• Difrɛn it dɛn: Bifo yu gi di sem kayn it, gi difrɛn kayn it dɛn ɛn difrɛn kɔlɔ dɛn. Dis go ɛnkɔrej yu pikin fɔ it ɛn gi am difrɛn tin dɛn we go mek i gɛt bɛtɛ tin fɔ it.
• Mek di tɛm we yu de it bi tin we go mek yu gladi: Nɔ kɔl yu pikin ɔ kɔndɛm yu pikin we yu de it. We di wan ol famili sidɔm togɛda, gladi fɔ tɔk ɛn it, di pikin in intres fɔ it kin go ɔp.

Wetin mek pikin dɛn nid fɔ gɛt fitnɛs, dat na fɔ de du tin?

Lɛk gud it, fyzikal aktiviti rili impɔtant fɔ mek pikin in wɛlbɔdi divɛlɔpmɛnt. Pikin we de rɔn ɛn ple gɛt wɛlbɔdi ɛn i gɛt mɔ trɛnk pas pikin we jɔs sidɔm.

Wetin na di bɛnifit dɛn we pikin we de wok tranga wan kin gɛt?

• Strɔng bon ɛn mɔsul dɛn: We pikin de rɔn, jomp, ɛn dans, in bon ɛn mɔsul dɛn kin strɔng mɔ ɛn mɔ.
• Fɔ mek yu gɛt wɛl bɔdi: We yu de du yu bɔdi wok, i de bɔn di kalori dɛn we yu nɔ nid ɛn i de ɛp fɔ mek yu gɛt wɛl bɔdi, ɛn dis kin mek yu nɔ gɛt prɔblɛm dɛn lɛk fɔ fat .
• Protekshɔn frɔm sik dɛm lɛk at sik ɛn dayabitis: If yu de du tin frɔm yu yɔŋ, dat kin mek yu nɔr gɛt dɛn sik ya we nɔr kin pas pan ɔda pipul dɛm as yu de ol.
• Gud slip: We yu de ple tranga wan ɛn wok tranga wan, yu kin slip fayn.
• Mental wɛlbɔdi: We pikin de du tin, dat kin mek i nɔ strɛs , i kin mek i gladi mɔ, ɛn i kin mek i gɛt kɔnfidɛns pan insɛf.
• Soshal skil divεlכpmεnt: We dεn de ple wit כda pikin dεm, dεn kin lan tin dεm lεk fכ sheb, wok as tim, εn tek lidaship.

Aw lɔng ɛn us kayn aktiviti dɛn fayn?

Dis kin difrɛn fɔ di pikin in ej.

• 1-2 ia (toddlers): At le 3 awa insay di de we yu de du difrεn fכshal aktiviti dεm. Dis kin min fɔ rɔn rawnd di os, fɔ ple wit bɔl, fɔ kray, ɛn fɔ pul smɔl tɔys dɛn.
• 3-5 ia ol (priskul pikin dɛm): At le 3 awa fɔ du bɔdi wok fɔ wan de. at le wan awa pan dis fכ du pan aktiviti dεm we de mek yu swet sכmtεm εn brith fast (e.g., fכ rכn, jomp, bayk, dans).
• 6-17 ia ol (pikin ɛn yɔŋ pipul dɛn we de go skul):Yu fɔ du at le wan awa fɔ du bɔku bɔku tin dɛn fɔ du fɔ mek yu bɔdi wok tranga wan fɔ wan de. Dis inklud fɔ waka kwik kwik wan, rɔn, swim, ɛn tim spɔt (kriket, volibol). Yu fɔ du ɛksɛsayz bak we de mek yu bon ɛn mɔsul strɔng (e.g., fɔ klaym tik, jomp, fɔ es wet) fɔ at le 3 dez insay di wik.

Di tin we impɔtant pas ɔl na fɔ mek di pikin ɛnjɔy fɔ du dɛn tin dɛn de. Dɔn dɛn go want fɔ kɔntinyu fɔ du am.

Lɛ wi kip pikin dɛn aktif, nɔto slev to teknɔlɔji!

Naw, bɔku pikin dɛn dɔn adikshɔn to TV, fon, ɛn kɔmpyuta gem dɛn. Bikɔs ɔf dis, dɛn aktiviti dɔn go dɔŋ bad bad wan. Wi kin kɔl dis skrin tɛm .

• Fɔ pikin dɛn we nɔ rich 2 ia yet: No skrin tɛm nɔ go bɛtɛ . (If i nid fɔ lan buk, jɔs fɔ sɔm minit wit mama ɛn papa)
• Fɔ pikin dɛn we ol 2-5 ia: I nɔ fayn fɔ yuz di skrin tɛm pas wan awa fɔ wan de . Limit dat to edyukeshɔn, kwaliti program dɛn.
• Fɔ pikin dɛn we dɔn pas 6 ia: Limit skrin tɛm. Dɔn bak, plan di tɛm fɔ di skrin di we we nɔ go ambɔg yu fɔ slip, fɔ du yu bɔdi wok, fɔ du yu os wok, ɔ fɔ spɛn tɛm wit yu famili.

Tin dɛn we una kin du as mama ɛn papa:

• Bi pɔsin we de falamakata: Bi aktif yusɛf, ple wit yu pikin dɛn. We dɛn si yu de du ɛksɛsayz, dɛn pikin dɛnsɛf go intres pan am.
• Una fɔ du tin wit una famili: Una go na pak insay di wikɛnd, go rayd baysikul, ɔ go waka na di si. Dɛn tin ya na fayn ɛkspiriɛns fɔ pikin dɛn ɛn dɛn kin mek dɛn gɛt tayt padi biznɛs wit dɛn famili.
• Mek yu pikin dɛn put an pan di wok dɛn we yu de du na os: Mek yu pikin dɛn ɛp fɔ du tin dɛn lɛk fɔ klin di gadin ɛn fɔ was di motoka.
• Ɛnkɔrej pikin dɛn fɔ ple: Gi pikin dɛn di chans fɔ ple na do ɛn fɔ spɛn tɛm wit dɛn padi dɛn. Mek shɔ se yu kip dɛn sef.
• Sɛt lɔ dɛn fɔ di skrin tɛm: Sɛt lɔ dɛn lɛk fɔ nɔ gɛt TV ɔ kɔmpyuta na bedrum, ɛn nɔ fɔ yuz fon we yu de it.

Nutrishɔn ɛn fitnɛs de go togɛda!

Tink bɔt am, ilɛksɛf yu put gud gas na motoka, i nɔ go du yu ɛni gud if yu nɔ gɛt ɛya na ɔl di 4 taya dɛn. Semweso, if yu it fayn ɛn nɔ du ɛksɛsayz, yu nɔ go gɛt di bɛst pan am. Semweso, if yu de du ɛksɛsayz fayn bɔt yu nɔ de it fayn, i nɔ go du yu bɛtɛ. So, dɛn tu tin ya nid fɔ go togɛda.

Smɔl smɔl prɔblɛm dɛn fɔ mama ɛn papa dɛn!

• wetin yu de du to pikin dem we de "fud-stealing"?
• Nɔ fos fɔ fid yu pikin. Dis kin mek dɛn nɔ want fɔ it mɔ ɛn mɔ.
• Pripia am smɔl smɔl, difrɛn we dɛn. Sɔntɛm yu kin ad vɛjitebul we yu nɔ lɛk to sup, kɔtlɛt, ɔ nuts bay we yu kɔt am smɔl smɔl.
• Mek yu pikin tek pat fɔ mek di it. Da we de, i go mɔs bi se dɛn go want fɔ it wetin dɛn dɔn pripia.
• Dekɔret di plet wit kɔlɔ ɛn fayn fayn wan.
• We yu aks fɔ "junk food"?
• I bɛtɛ fɔ limit pas fɔ ban ɔltogɛda. Kam to agrimen laik, "Lɛ wi it chɔklɛt ba tide, bɔt it bɔku frut tumara."
• Mek ɔda tin dɛn we gɛt wɛlbɔdi na os. Tray fɔ yuz frut jus we yu mek na os instead fɔ drink swit drink dɛn we yu bay na stɔ, ɔ frut wit yogɔt instead ɔf ayskrim.

Fɔ dɔn, tin dɛn fɔ mek yu mɛmba (Take-Home Message) .

• Tu men tin dɛn we go mek yu pikin gɛt wɛlbɔdi tumara bambay na fɔ it gud it ɛn fɔ du bɔku tin dɛn fɔ du.
• Gi yu it we balans . I fɔ gɛt kabɔhaydrɛt, prɔtin, fat, vaytamɛn, ɛn minral. Mek shɔ se yu put frut, vɛjitebul, ɛn ɔyl insay yu it ɛvride.
• Ridyus shuga, sɔl, it dɛn we gɛt ɔyl, ɛn "jɔnk it" as yu ebul.
• Kip yu pikin aktif . Ɛnkɔrej dɛn fɔ rɔn, jomp, ɛn ple. Limit di tɛm we yu de spɛn na di skrin.
• Bi pɔsin we de falamakata wi. If yu it fayn ɛn kɔntinyu fɔ du tin, yu pikin dɛn go fala am.
• Du ɔl dis wit gladi at ɛn lɔv . Nɔ mek yu pikin dɛn fil lɛk se na lod.

Mɛmba se nɔto ɔl pikin dɛn na di sem. Impruv dɛn advays ya di we we go fayn fɔ yu pikin. If nid de, yu kin aks dɔktɔ ɔ pɔsin we sabi bɔt it fɔ advays bak. Di tray we yu de tray na di bɛst invɛstismɛnt fɔ mek yu pikin gɛt wɛlbɔdi, gladi at tumara bambay!

Pikin dɛn it, pikin dɛn fitnɛs, it fayn, fɔ du fizik, fɔ it tin dɛn we balans, advays fɔ mɛn pikin dɛn, fɔ tek tɛm fɔ skrin