Kodi mungaphunzitse bwanji mwana wanu zizolowezi zabwino zogaya chakudya?

Masiku ano, ana athu aang'ono nawonso ndi otanganidwa. Akamaliza sukulu, amapita ku makalasi a ndalama zolipirira sukulu, kenako amapita ku masewera olimbitsa thupi, homuweki, kucheza ndi anzawo... Nawonso ndi otanganidwa monga ife. Chifukwa cha moyo wotanganidwa uwu, pali mwayi waukulu kuti ana athu, monga ife, azolowere zizolowezi zoipa za kudya. Chifukwa cha izi, ana nthawi zambiri amatha kukhala ndi mavuto a m'mimba monga kusokonezeka m'mimba ndi kudzimbidwa. Ndiye, kodi ife, monga makolo, tingaphunzitse bwanji ana athu zizolowezi zabwino zogaya chakudya? Tiyeni tikambirane izi mwachidule.

Zizolowezi 5 zoyipa zomwe ana amadya komanso momwe angakonzere

Choyamba tiyeni tiwone zina mwa zizolowezi zoipa zomwe zimakhudza kugaya chakudya mwa ana. Mwana wanu akhoza kukhala ndi chimodzi kapena zingapo mwa izi. Musadandaule, izi ndi zinthu zomwe zingatheke.

1. Kodi simudya zakudya zinazake? (Kusankha chakudya)

Pali ana ena omwe amadya zakudya zachikasu zokha. Ana ena sakonda kudya zakudya za mkaka konse. Chifukwa cha kudya mosasamala kumeneku, thupi la mwana sililandira zakudya zomwe amafunikira moyenera.

Yankho: Yang'anirani zakudya za mwana.

• Dziwani malangizo azakudya: Piramidi yakale yazakudya yasintha pang'ono. Yang'anani malangizo monga ``ChooseMyPlate`` yomwe yangotulutsidwa kumene. Idzakuthandizani kumvetsetsa bwino kuchuluka kwa ndiwo zamasamba, zipatso, ndi mapuloteni omwe mwana amafunikira patsiku.
• Samalani ndi ma calories: Chiwerengero cha ma calories omwe mwana amafunikira patsiku chimasiyana malinga ndi zaka zake komanso kuchuluka kwa zochita zake. Mutha kupeza lingaliro lomveka bwino la izi kuchokera patebulo ili m'munsimu.

• Samalani kukula kwa magawo: Mukamaphunzitsa ana kusangalala ndi chakudya, aphunzitseninso kuchepetsa kudya kwambiri. Kugwiritsa ntchito mbale zazing'ono, makapu, ndi supuni ndi njira yabwino yochitira izi.

2. Kumeza chakudya mwachangu

Kuika buledi mkamwa mwawo akuthamanga kupita ku galimoto ya sukulu, kapena kumeza mpunga mwachangu asanapite kusukulu... Zinthu izi zingayambitse kuvutika m'mimba, kudya mopitirira muyeso, ndi kudya zakudya zolakwika .

Yankho: Phunzitsani mwana wanu kuti azisamala ndi zomwe amadya.

Tikamadya mosamala komanso pang'onopang'ono, timasangalala ndi kukoma kwa chakudya bwino, komanso timadya pang'ono. Izi zimatchedwa "Kudya moganizira bwino". Yesani zinthu izi kuti muthandize ana anu kukhala ndi chizolowezi ichi:

• Khalani pansi kuti mudye: Ngati mukudya mukuyendetsa galimoto kapena mukuyenda, mwana wanu sangamve ngati wadya. Chifukwa chake, ngati mukufuna kudya, onetsetsani kuti mwadya patebulo ndikukhala pansi.
• Chotsani zosokoneza: Uzani mwana wanu kuti asunge zinthu monga mabuku, mafoni, mapiritsi, ndi masewera akudya. Musalole kutumizirana mameseji kapena kusewera masewera patebulo la chakudya chamadzulo.
• Lolani mwana wanu amve chakudya: Kukhutitsidwa ndi chakudya kumabwera chifukwa chomva fungo lake, kukhudza, ndi kulawa. Choncho lolani mwana wanu amve fungo lake, kukhudza, ndi kulawa chakudyacho.
• Mvetserani thupi lanu: Phunzitsani mwana wanu kuzindikira zizindikiro zomwe thupi lake limapereka akakhala ndi njala yeniyeni komanso akakhuta. Muuzeni kuti, "Ngati mukumva kukhuta, simuyeneranso kudya."

3. Kukonda 'Zakudya Zosafunika'

Ma Chips, zakumwa zotsekemera, maswiti... Ana amatha kupeza mosavuta zakudya zokhala ndi ma calories ambiri komanso zopanda zakudya zambiri kuchokera m'ma canteens akusukulu, m'masitolo am'deralo, ndi kwina kulikonse. Amazikonda.

Yankho: Siyani kubweretsa 'chakudya chopanda pake' kunyumba.

N'zovuta kuti tilamulire zakudya zomwe ana athu amadya akakhala kutali ndi kwawo. Komabe, tikhoza kulamulira zomwe tili nazo kunyumba. Palibe vuto kubweretsa chakudya chokoma kunyumba nthawi ndi nthawi. Koma, nthawi zonse muyenera kukhala ndi zakudya zopatsa thanzi m'kabati yanu yakukhitchini.

4. Kumwa zakumwa zotsekemera m'malo mwa madzi

Ana ena amakonda kumwa madzi a zipatso, mkaka, zakumwa zamasewera, ndi zakumwa zotsekemera kuposa madzi. Zakumwa izi zimakhala ndi ma calorie ambiri koma zili ndi ulusi wochepa, zomwe zimathandiza kuti mukhale okhuta. Izi zingayambitse kudya mopitirira muyeso.

Yankho: Limbikitsani mwana wanu kuti amwe madzi ambiri.

Selo lililonse m'thupi lathu limapangidwa ndi madzi. Madzi ndi ofunikira kuti chakudya chomwe timadya chigayidwe bwino komanso kuti tichotse zinyalala m'thupi.

• Kodi mwana amafunikira madzi angati? Palibe madzi okhazikika omwe mwana ayenera kumwa patsiku. Chinthu chabwino kwambiri chomwe mungachite ndikulimbikitsa mwana wanu kuti amwe madzi okwanira momwe akufunira, nthawi iliyonse akafuna.
• Pangani madzi akumwa kukhala okongola: Nthawi zonse sungani chidebe cha madzi oyera okhala ndi ayezi mufiriji. Onjezani zidutswa zingapo za lalanje, mandimu, kapena sitiroberi kuti ziwoneke bwino komanso zokoma.
• Zakumwa zina: Chepetsani mkaka kufika pa ma ounces 24 (pafupifupi ma milliliters 700) patsiku kwa ana osakwana zaka 13. Ngati mupatsa mwana wosakwana zaka 6 madzi akumwa, ndi bwino kuchepetsa kumwa mkaka kufika pa ma ounces 6 (pafupifupi ma milliliters 180) ndi ma ounces 12 (pafupifupi ma milliliters 350) kwa mwana wopitirira zaka 7.

5. Kukhala chete (kusachita masewera olimbitsa thupi)

TV, masewera apakanema, mafoni ... zinthuzi zapangitsa kuti ana azivutika kutuluka panja kukasewera. Koma kuchita masewera olimbitsa thupi n'kofunika kwambiri kuti akhale ndi thanzi labwino. Kuchita masewera olimbitsa thupi sikuti kumathandiza kuti munthu akhale ndi thupi labwino lokha, komanso kumawonjezera kudzidalira, komanso ndi mankhwala abwino kwambiri a matenda am'mimba monga kudzimbidwa .

Yankho: Apatseni mphamvu zolimbitsa thupi kwa mphindi zosachepera 60 patsiku.

Tulutsani ana anu panja ndipo yesetsani kuwapangitsa kukhala achangu. Ana opitirira zaka ziwiri ayenera kuchita masewera olimbitsa thupi osachepera mphindi 60 patsiku. Izi siziyenera kuchitika nthawi imodzi. Mutha kuzigawa m'magulu awiri a mphindi 30, kapena magawo anayi a mphindi 15. Chofunika kwambiri ndikupangitsa thupi lanu kuyenda.

Monga makolo, tiyeni tikhale zitsanzo zabwino.

Makhalidwe abwino odya ndi chinthu chomwe tiyenera kuyesetsa kukhala nacho monga banja. Njira yabwino yopatsira ana chakudya chokwanira, kuwalimbikitsa kuchita masewera olimbitsa thupi, komanso kuwaletsa kudya zakudya zosafunikira ndikuwachitira chitsanzo .

Ngati muli ndi nkhawa kapena nkhawa zokhudza momwe mwana wanu amadyera, kulemera kwake, kapena vuto lake logaya chakudya, lankhulani ndi dokotala wanu kapena dokotala wa ana . Adzakupatsani upangiri wolondola kwambiri.