Mukufuna kusunga mwana wanu wathanzi komanso wosangalatsa? (Child Fitness) Tiyeni tikambirane za izi!

Mayi ndi bambo onse amakonda kuona mwana wawo ali ndi thanzi labwino komanso wosangalala, sichoncho? Ndiye, kodi kukhala 'wolimba' kumatanthauza chiyani? Mwachidule, kumatanthauza kudya bwino, kusewera bwino, kuchita masewera olimbitsa thupi mokwanira, komanso kukhala ndi thupi lolemera bwino. Zimenezi zikachitika, thupi limakhala lopepuka kwambiri, matenda sachepa, ndipo pamakhala mphamvu zodabwitsa komanso chidwi chothamanga ndi anzawo ndikuchita chilichonse.

Ndani angathandize ana athu kukhala athanzi komanso 'olimba' motere? Ndipotu, inu monga makolo mungathe kuchita zambiri. Madokotala, aphunzitsi, ndi aliyense amene amakumana ndi mwanayo ayenera kuthandiza pa izi. Komanso, ndikofunikira kwambiri kuti ana azikhala ndi chidwi ndi zinthu izi. Taganizirani izi, ngati makolo abweretsa chakudya chopatsa thanzi kunyumba, mwanayonso adzazolowera, eti? Ndibwinonso ngati banja lonse lasankha kuchita masewera olimbitsa thupi pang'ono kapena kupita kokayenda limodzi.

Chabwino, ndiye kuti awa ndi malamulo osavuta omwe angakuthandizeni kulera mwana wathanzi komanso 'woyenera'. Komabe, palibe lamulo loti malamulo awa ayenera kutsatiridwa tsiku lililonse. Palibe vuto kudya keke kapena ayisikilimu pa tsiku lobadwa. Chofunika ndikutsatira makhalidwe abwino awa nthawi zambiri.

Tiyeni tiwone malamulo 5 awa okhalira ndi mwana wathanzi.

Nazi zinthu 5 zofunika kwambiri pa thanzi la mwana wanu. Tiyeni tikambirane za izo chimodzi ndi chimodzi.

1. Idyani Zakudya Zosiyanasiyana

Mwana wanu angakonde chakudya chamtundu winawake. Komabe, ndi bwino kumupatsa zakudya zosiyanasiyana. Mukadya zakudya zosiyanasiyana, mwana wanu adzapeza zakudya zomwe amafunikira, monga mavitamini ndi mchere. Limbikitsani mwana wanu kuti ayesere zakudya zatsopano. Nthawi zina, zinthu zomwe sankakonda kale, monga ndiwo zamasamba zobiriwira, zimatha kukhala zokoma akamakula.

Yesani kudya zipatso ndi ndiwo zamasamba zosachepera 5 patsiku. Zingakhale bwino ngati izi zikanakhala zipatso ziwiri ndi ndiwo zamasamba zitatu. Nayi chitsanzo:

• Chakudya cham'mawa: Onjezani ma strawberries pafupifupi 4 (theka la chikho) ku chakudya cha mwana wanu (monga chimanga, buledi).
• Ndi chakudya chamasana: Pafupifupi kaloti 6 zazing'ono.
• Monga chakudya chodyera masana: apulo.
• Chakudya chamadzulo: theka la chikho cha ndiwo zamasamba monga broccoli ndi chikho chimodzi cha letesi.

Zinthu zazing'ono ngati izi zingathandize mwana wanu kupeza zakudya zomwe amafunikira. Sankhani ndiwo zamasamba ndi zipatso zamitundu yosiyanasiyana. Mtundu uliwonse umayimira zakudya zosiyanasiyana.

2. Perekani madzi ndi mkaka wokwanira kuti mumwe (Imwani Madzi ndi Mkaka)

Mukatopa kwambiri kapena kumva ludzu, madzi ndiye chinthu chabwino kwambiri. Sizachabe kuti ma canteen akusukulu amakupatsirani mapaketi a mkaka. Calcium ndi yofunika kwambiri kuti ana amange mafupa olimba. Mkaka ndi chakudya chomwe chili ndi calcium yambiri.

Ndiye mwana amafunikira mkaka wochuluka bwanji?

• Mwana wanuAna azaka zapakati pa 4 ndi 8 ayenera kumwa makapu pafupifupi awiri ndi theka a mkaka patsiku.
• Ngati ndinu mwana wazaka 9 kapena kuposerapo , yesani kumwa makapu atatu a mkaka patsiku.

Izi zitha kuphatikizapo mkaka wa ng'ombe, mkaka wopanda mafuta ambiri, mkaka wa soya wothira calcium, ndi zina zopangidwa ndi mkaka monga yogurt ndi tchizi. Nayi chitsanzo china:

• Makapu awiri a mkaka kapena mkaka wa soya (pafupifupi 1/2 lita)
• Chidutswa cha tchizi cha cheddar
• Kapu kakang'ono ka yogurt (theka la chikho)

Ngati mwana wanu amakonda kumwa china chake chosakhala madzi kapena mkaka, palibe vuto kumupatsa galasi la madzi a zipatso 100% nthawi zina (osapitirira chikho chimodzi patsiku). Komabe, chepetsani zakumwa zokhala ndi shuga (monga sodas, zakumwa zamadzi, ndi zakumwa zina zamasewera) momwe mungathere. Izi ndi ma calories okha, ndipo sizipatsa thupi michere yomwe limafunikira. Komanso, shuga wochulukirapo uyu ungayambitse mavuto monga kuwola mano ndi kunenepa.

3. Aphunzitseni kumvetsera thupi lawo (Mvetserani Thupi Lanu)

Kodi munthu akakhuta amamva bwanji? Mukamadya, thandizani mwana wanu kumvetsetsa pamene mimba yake ikunena kuti "ndakwanira, ndakhuta tsopano." Nthawi zina timadya kwambiri chifukwa sitidziwa kuti takhuta. Kudya kwambiri kungatipangitse kumva kusasangalala ndikupangitsa kuti tiwonjezere thupi mosafunikira. Chifukwa chake, phunzitsani mwana wanu kudya akakhala ndi njala ndipo asiye kudya akakhala okhuta.

Tangoganizirani momwe mimba yanu ingakhumudwire mutadya keke ina mutakhuta. Umu ndi momwe zilili. Ndi chimodzimodzi ndi ana aang'ono.

4. Chepetsani Nthawi Yowonera Chinsalu

Kodi 'Nthawi Yowonera Pachithunzi' ndi Chiyani? Ndi nthawi yomwe mwana wanu amathera akuonera TV, akuonera makanema, komanso kusewera masewera apakanema (pa foni yake, piritsi, kapena kompyuta). Mwana wanu akamakhala nthawi yayitali atakhala pamalo amodzi, amakhala ndi nthawi yochepa yosewera panja komanso kuchita zinthu zomwe zimaphatikizapo kuthamanga (monga kukwera njinga, kusambira, kapena kusewera ndi anzake). Komanso, kukhala nthawi yayitali akuyang'ana pa chinsalu musanagone kungasokoneze tulo tanu. Kuwala kwabuluu kuchokera pa zinsaluzo kumauza ubongo wathu kuti "nthawi yoti tigone sinakwane."

Yesetsani kuti musamawononge maola oposa awiri patsiku pa 'Screen Time', pokhapokha mukugwiritsa ntchito kompyuta pantchito ya kusukulu. Pali zinthu zambiri zosangalatsa zoti muchite, eti?

5. Alimbikitseni kuti akhale achangu (Khalani achangu)

Chimodzi mwa ntchito zosangalatsa kwambiri zomwe mwana wanu amachita ali mwana ndikupeza zinthu zomwe amakonda. Si aliyense amene amakonda kusewera cricket kapena mpira. Mwina mwana wanu amakonda karate, kapena kuvina, kapena kuthamanga panja ndi anzake. Mutha kutsogolera mwana wanu ku masewera ndi zinthu zina zomwe amakonda.

Pezani njira zochitira zinthu zina tsiku lililonse. Izi zitha kukhala kusewera m'munda, kukwera njinga, kapena kupita kokayenda ndi banja. Mwina mungalembe mndandanda wa zinthu zosangalatsa zomwe mungachite Amayi kapena Abambo akakuuzani kuti musiye kuonera TV kapena kusewera masewera apakompyuta!

Kuchita zinthu mwachangu sikuti kumangokupatsani masewera olimbitsa thupi okha, komanso kumakupatsirani mabwenzi atsopano, kumakuphunzitsani momwe mungagwirire ntchito limodzi, komanso kumakupatsani chisangalalo cha m'maganizo.

Makolo, thandizo lanu likuyamikiridwa kwambiri!

Ngati mukufuna kuti mwana wanu akhale 'wolimba', inu monga kholo mungathandize kwambiri. Mwachitsanzo, samalani ndi chakudya chomwe mumabweretsa kunyumba, sankhani zakudya zopatsa thanzi, ndipo konzani zochita zomwe banja lonse lingachite pamodzi.

Kambiranani zinthu 5 izi ndi mwana wanu. Mwina mungaphunzirenso china chatsopano kuchokera kwa mwana wanu! Mwanayo akakhala wathanzi, kodi zimakhala bwino bwanji kuti makolo onse awiri akhale ndi thanzi labwino? Kenako banja lonse lidzakhala losangalala komanso lathanzi.

Uthenga Wopita Nawo Kunyumba

Kodi tsopano mwazindikira kuti mwana wathanzi, 'wolimba' si mwana woonda chabe?

• Idyani zakudya zosiyanasiyana zabwino komanso zopatsa thanzi,
• Imwani zinthu monga madzi oyera ndi mkaka,
• Anthu amene amamvera matupi awo n’kusiya kudya akakhuta,
• Sinthani nthawi yomwe mumakhala pamaso pa zikwangwani monga TV ndi foni,
• Ndipo mwana amene amachita masewera olimbitsa thupi tsiku lililonse amakhaladi ndi thanzi labwino komanso wosangalala kwambiri.

Kuphunzitsa mwana wanu makhalidwe amenewa kuyambira ali wamng'ono kudzamuthandiza kwambiri kukhala ndi moyo wathanzi pamene akukula. Ndikufunira ana anu onse tsogolo labwino komanso losangalatsa!

Thanzi la ana, zakudya za ana, masewera olimbitsa thupi a ana, moyo wathanzi, thanzi la ana, kudya moyenera, Kulimbitsa Thupi la Ana