Ese uhangayikishijwe n'imirire n'ubuzima bwiza bw'umwana wawe? Reka tuganire!

Ba mama na ba papa, mwese mwifuza kubona umwana wanyu afite ubuzima bwiza, yishimye kandi afite imbaraga. Si byo se? Rero, ibintu bibiri by'ingenzi kugira ngo umwana agire ubuzima bwiza, ibyishimo, no gukura neza ni imirire myiza n'imyitozo ngororamubiri ihagije , ni ukuvuga kugira ubuzima bwiza . Nk'uko igiti cyiza gikenera ubutaka bwiza, amazi n'izuba kugira ngo gikure, abana bacu bato ntibashobora kubaho badafite ibi bintu.

Kuki iyi mirire ari ingenzi cyane?

Tekereza kuri ibi, umwana ameze nk'inyubako iri kubakwa. Kugira ngo iyo nyubako ikomere kandi ibe nziza, ukeneye ibintu byiza cyane. Uko ni ko umubiri n'ubwonko by'umwana bikenera imirire myiza .

Iyi "mirire myiza" ni iyihe?

Mu magambo make, gutegura indyo mu buryo butanga intungamubiri zose zikenewe ku myaka n'imikurire y'umwana. Ibi kandi tubyita indyo yuzuye . Muri ibi, ibintu bikurikira bigomba kwitabwaho:

• Karubohidrati: Ibi ni byo biha umwana wawe imbaraga zo kwiruka, gusimbuka, gukina no kwiga umunsi wose. Ibi biboneka mu biribwa nk'umuceri, umugati, ibirayi, ibinyampeke , na karori. Ariko ibuka ko karubohidrati ikomoka ku binyobwa birimo isukari n'ibisuguti atari byiza cyane .
• Poroteyine: Izi ni ingenzi mu kubaka uturemangingo tw'umubiri, gukura kw'imitsi, no kurinda indwara. Poroteyine ziboneka mu biribwa nk'inyama, amafi, amagi , amata n'ibikomoka ku mata, amashu, ubunyobwa n'ibishyimbo bibisi.
• Amavuta: Amavuta nayo ni ngombwa ku mubiri. Amavuta ni ingenzi cyane mu mikurire y'ubwonko kandi agafasha umubiri kwinjiza vitamine zimwe na zimwe. Ariko tugomba guhitamo ubwoko bwiza bw'amavuta . Amavuta meza aboneka mu bintu nk'amavuta ya kokonati, amavuta ya elayo, imbuto (nk'amakashe n'ubunyobwa), na avoka. Ni byiza kugabanya ibiryo bikaranze n'ibiribwa birimo amavuta ya trans (nk'ama-margarine amwe n'ibiryo bifite uburyohe bw'ubukorano ).
• Vitamine n'imyunyu ngugu : Ibi bifasha mu bintu byinshi, nko kureba neza, gukomera kw'amagufwa, gukora amaraso, no kurwanya indwara. Imbuto, imboga n'ibimera byuzuyemo ibi. Ni byiza cyane iyo ushobora guha umwana wawe nibura imbuto n'imboga eshanu z'amabara menshi ku munsi.
• Amazi: Amazi ni ingenzi mu buzima. Amazi afasha mu kugena ubushyuhe bw'umubiri w'umwana wawe, gusya ibiryo, no gutwara intungamubiri mu turemangingo twabo. Reka umwana wawe anywe amazi make umunsi wose.

Ibuka: Ubwiza bw'ibiryo bihabwa umwana ni ingenzi kimwe n'ingano yabyo.

Tekereza kuri ibi bintu mu gihe utegura ibiryo

• Gushya: Koresha imboga nshya, imbuto, inyama n'amafi byinshi bishoboka.
• Gabanya umunyu, isukari n'amavuta: Iyo urya ibi byinshi ukiri muto, uzaba ufite ibyago byinshi byo kurwara indwara nka diyabete na hypertension uko ugenda ukura.
• Ubwoko bw'ibiribwa: Aho gutanga ubwoko bumwe bw'ibiryo, tanga ubwoko butandukanye bw'ibiryo n'amabara atandukanye. Ibi bizashishikariza umwana wawe kurya no kumuha intungamubiri zitandukanye.
• Gira ibihe byo kurya bibe ibihe bishimishije: Ntugakange cyangwa ngo unenge umwana wawe mu gihe cyo kurya. Iyo umuryango wose wicaye hamwe, baganira bishimye kandi barya, ubushake bw'umwana bwo kurya buriyongera.

Kuki abana bakeneye gukora siporo, ni ukuvuga gukora siporo?

Kimwe n'imirire myiza, imyitozo ngororamubiri ni ingenzi cyane ku mikurire myiza y'umwana. Umwana wiruka akanakina aba afite ubuzima bwiza kandi afite imbaraga kurusha umwana wicaye gusa.

Ni izihe nyungu z'umwana ukora cyane?

• Amagufwa n'imitsi bikomeye: Iyo umwana yiruka, asimbuka, kandi abyina, amagufwa n'imitsi ye birakomera.
• Kugumana ibiro byiza: Imyitozo ngororamubiri itwika karori zitari ngombwa kandi igafasha kugumana ibiro byiza, ibi bigabanya ibyago byo kugira ibibazo nk'umubyibuho ukabije .
• Kwirinda indwara nk'iz'umutima na diyabete: Gukora siporo kuva ukiri muto bishobora kugabanya ibyago byo kurwara izi ndwara zitandura uko ugenda ukura.
• Gusinzira neza: Iyo ukina cyane kandi ugakora cyane, uryama neza nijoro.
• Ubuzima bwo mu mutwe: Gukomeza gukora siporo bigabanya stress y'umwana , byongera ibyishimo, kandi byongera icyizere.
• Guteza imbere ubumenyi mu mibanire n'abandi bana: Iyo bakina n'abandi bana, biga ibintu bitandukanye nko gusangira, gukorana nk'ikipe, no gufata ubuyobozi.

Ni ibihe bikorwa byiza kandi ni ibihe bimara igihe kingana iki?

Ibi biratandukanye bitewe n'imyaka y'umwana.

• Umwaka 1-2 (abana bato): Nibura amasaha 3 ku munsi yo gukora imyitozo ngororamubiri itandukanye. Ibi birimo kwiruka mu nzu, gukina imipira, gukurura no gukurura ibikinisho bito.
• Imyaka 3-5 (abana b'incuke): Nibura amasaha 3 y'imyitozo ngororamubiri ku munsi. Nibura isaha imwe y'ibi igomba gukorwa mu bikorwa bigutera kubira ibyuya byinshi no guhumeka vuba (urugero: kwiruka, gusimbuka, kugendera ku igare, kubyina).
• Imyaka 6-17 (abana biga mu ishuri n'ingimbi):Ugomba gukora nibura isaha imwe y'imyitozo ngororamubiri iciriritse kugeza ku munsi. Ibi birimo kugenda buhoro buhoro, kwiruka, koga, no gukina imikino yo mu ikipe (cricket, volleyball). Ugomba kandi gukora imyitozo yo gukomeza amagufwa n'imitsi (urugero: kuzamuka ibiti, gusimbuka, guterura ibiremereye) nibura iminsi 3 mu cyumweru.

Igikuru ni uko umwana yishimira gukora ibyo bintu. Hanyuma azashaka gukomeza kubikora.

Dukomeze abana bashishikaye, ntabwo ari abacakara b'ikoranabuhanga!

Muri iki gihe, abana benshi bakunze kureba televiziyo, telefoni n'imikino yo kuri mudasobwa. Kubera iyo mpamvu, ibikorwa byabo byagabanutse cyane. Ibi tubyita igihe cyo kureba televiziyo .

• Ku bana bari munsi y'imyaka 2: Kutagira umwanya wo kureba kuri interineti ni byo byiza . (Niba bikenewe mu burezi, iminota mike gusa n'ababyeyi)
• Ku bana bafite imyaka 2-5: Nta kurenza isaha imwe yo kureba kuri interineti ku munsi ikwiye . Ibyo bigarukira gusa kuri gahunda z'uburezi n'izuba.
• Ku bana barengeje imyaka 6: Gabanyiriza igihe cyo kureba amashusho. Nanone, teganya igihe cyo kureba amashusho mu buryo butabangamira ibitotsi, imyitozo ngororamubiri, umukoro wo mu rugo, cyangwa umwanya wo mu muryango.

Ibintu ushobora gukora nk'ababyeyi:

• Ba icyitegererezo: Jya ukora cyane, ukine n'abana bawe. Iyo bakubona ukora siporo, abana babo nabo bazayikunda.
• Mugire uruhare mu muryango: Mujye muri pariki mu mpera z'icyumweru, mugende ku igare, cyangwa mutembere ku mucanga. Ibi ni ibintu byiza ku bana kandi bikomeza umubano w'umuryango.
• Jyana abana bawe mu mirimo yo mu rugo: Reka abana bawe bagufashe mu bikorwa nko gusukura ubusitani no koza imodoka.
• Shishikariza abana gukina: Ha abana amahirwe yo gukina hanze no gusabana n'inshuti zabo. Menya neza ko ubarinda.
• Shyiraho amategeko agenga igihe cyo kureba amashusho: Shyiraho amategeko nko kutagira televiziyo cyangwa mudasobwa mu byumba byo kuraramo, na telefoni mu gihe cyo kurya.

Imirire n'ubuzima bwiza birajyana!

Tekereza nawe, nubwo washyira lisansi nziza mu modoka, ntacyo bizakumarira niba udafite umwuka mu mapine yose uko ari ane. Mu buryo nk'ubwo, niba urya neza kandi ntukore siporo, ntabwo uzabyakira neza. Mu buryo nk'ubwo, niba ukora siporo neza ariko nturye neza, ntacyo bizakumarira cyane. Kubwibyo, ibi bintu bibiri bigomba kujyana.

Ibibazo bito kuri ba mama na ba papa!

• Ni iki ukora ku bana "biba ibiryo"?
• Ntugahate umwana wawe kugaburira. Ibi bishobora gutuma arushaho kwanga kurya.
• Bitegure mu rugero ruto, mu buryo butandukanye. Wenda ushobora kongeramo imboga udakunda mu isupu, mu gikatu cyangwa mu mafunguro y'imboga ukabikatamo uduce duto.
• Shyira umwana wawe mu gutegura ibiryo. Ibi bizatuma yifuza kurya ibyo yateguye.
• Shyira isahani mu buryo bw'amabara menshi kandi bwiza.
• Iyo usabye "ibiryo by'imyanda"?
• Ni byiza kugabanya ibyo kurya kuruta kubibuza burundu. Mujye mu byumvikane nk'ibi: "Reka turye shokora uyu munsi, ariko ejo turye imbuto nyinshi."
• Kora ubundi buryo bwiza bwo kurya mu rugo. Gerageza umutobe w'imbuto wakorewe mu rugo aho gukoresha ibinyobwa biryoshye bigurwa mu maduka, cyangwa imbuto zirimo yawurute aho gukoresha ice cream.

Amaherezo, ibintu ugomba kwibuka (Ubutumwa bwo kujyana mu rugo)

• Ibintu bibiri by'ingenzi bigena ahazaza h'umwana wawe hazima ni imirire myiza n'imyitozo ngororamubiri ihagije.
• Tanga indyo yuzuye . Igomba kuba irimo karubohidrati, poroteyine, ibinure, vitamine, n'imyunyungugu. Menya neza ko ushyiramo imbuto, imboga n'ibimera mu mirire yawe ya buri munsi.
• Gabanya isukari, umunyu, ibiryo bifite amavuta, n'ibiryo by'imyanda uko bishoboka kose.
• Komeza umwana wawe agire icyo akora . Mutere inkunga yo kwiruka, gusimbuka no gukina. Gabanya igihe cyo kureba amashusho.
• Ba icyitegererezo. Nurya ibiryo bizima kandi ugakomeza gukora siporo, abana bawe na bo bazagukurikira.
• Ibi byose ubikore wishimye kandi ubigiranye urukundo . Ntureke abana bawe bumva nk'umutwaro.

Wibuke ko abana bose atari bamwe. Shyira mu bikorwa izi nama mu buryo bukwiriye umwana wawe. Niba bibaye ngombwa, ushobora no gusaba inama kwa muganga cyangwa inzobere mu mirire. Imihati yawe ni yo shoramari ryiza mu gihe kizaza cy'umwana wawe cyiza kandi gishimishije!

Imirire y'abana, siporo y'abana, imirire myiza, imyitozo ngororamubiri, indyo yuzuye, inama ku babyeyi, igihe cyo kureba amashusho