Ingabe ukhathazekile ngesisindo somntwana wakho? Ake sixoxe ngokukhuluphala ngokweqile kanye nokukhuluphala ngokweqile!

Ucabanga ukuthi ingane yakho ikhuluphele kancane? Noma ingabe udokotela ushilo okuthile ngesisindo sengane yakho? Eqinisweni, abazali abaningi balwa nale nkinga kulezi zinsuku. Ngakho-ke namuhla, ake sixoxe ngezimo zokukhuluphala ngokweqile kanye nokukhuluphala ezinganeni, noma njengoba besho ngesiNgisi, `(Overweight)` kanye `(Obesity)`. Lesi yisihloko esibaluleke kakhulu, ngoba sithinta ngqo impilo yezingane zethu.

Basho ukuthini odokotela ngokuthi “ukhuluphele ngokweqile” nokuthi “ukhuluphele ngokweqile”?

Kalula nje, odokotela basebenzisa amagama athi "ukhuluphele ngokweqile" noma "ukhuluphele ngokweqile" ukukhombisa ukuthi othile usengozini enkulu yokuthola izinkinga zempilo ezihlobene nokukhuluphala. Lesi akusona isifo, kodwa yisimo esingaholela ezifweni eziningana. Yingakho kudingeka sikhathazeke ngaso.

Isisindo silinganiswa kanjani? Iyini i-BMI (Body Mass Index)?

I-Body Mass Index (BMI) iyisilinganiso esisetshenziswa odokotela ukulinganisa cishe ukuthi ingane inamafutha angakanani emzimbeni wayo. Ibalwa kusetshenziswa ukuphakama nesisindo sengane. Ungakuthola lokhu ngokwakho usebenzisa i-BMI calculator, kodwa kungcono ukukhuluma nodokotela ukuze uthole ukufundwa okunembile. Uma i-BMI isibaliwe, odokotela bayiqhathanisa namashadi ajwayelekile e-BMI. Kunezigaba ezine eziyinhloko zezingane eziphakathi kweminyaka engu-2 no-19:

• Isisindo esingaphansi kwesisindo: Uma i-BMI ingaphansi kwe-5th percentile, kusho ukuthi ingane inesisindo esingaphansi kwesisindo sayo ngokweminyaka nobude bayo.
• Isisindo esijwayelekile : Uma i-BMI iphakathi kwephesenti lesi-5 nephesenti lama-85, leli yizinga lesisindo esinempilo.
• Ukukhuluphala ngokweqile : Uma i-BMI yakho iphakathi kwephesenti lama-85 kanye nephesenti lama-95, kufanele ukhathazeke kakhulu ngesisindo sakho.
• Ukukhuluphala ngokweqile : Uma i-BMI yakho ingaphezulu noma ingaphezulu kwe-95th percentile, lokhu kubhekwa njengesifo esibucayi.

Esikhundleni se-BMI, odokotela basebenzisa amashadi okulinganisa isisindo nobude ukuze balinganise isisindo sezingane ezingaphansi kweminyaka emi-2 ubudala. Lawa mashadi abheka ukuthi isisindo sengane siyafanelana yini nobude bayo. Uma ingane engaphansi kweminyaka emi-2 ubudala ingaphezulu noma ingaphezulu kwe-95th percentile kula mashadi, leyo ngane ibhekwa njengekhuluphele ngokweqile.

Ingabe i-BMI ihlala ikhombisa ngokunembile amafutha omzimba?

Lokhu futhi kuyinto okudingeka siyiqonde. I-BMI akuyona indlela ephelele yokulinganisa amafutha emzimbeni. Ngezinye izikhathi lokhu kungasinika isithombe esingalungile. Cabanga nje, umuntu oye wavivinya umzimba kahle futhi wakha imisipha angase abe ne-BMI ephezulu. Kodwa akakhuluphele, ngoba umzimba wakhe unemisipha eminingi kunamafutha. Futhi, ngesikhathi sokuthomba, lapho izingane zikhula ngokushesha, kungaba nzima kancane ukuqonda inani le-BMI.

Khumbula, i-BMI iyinkomba enhle yokuthi unamafutha amaningi kangakanani emzimbeni. Akuyona indlela yokulinganisa eqondile.

Yini okufanele uyenze uma ungabaza ngesisindo sengane yakho?

Uma unenkinga ngesisindo sengane yakho, into engcono kakhulu ongayenza ukubona udokotela . Udokotela uzobuza ngemikhuba yokudla yengane yakho kanye namazinga omsebenzi wayo. Bazokunikeza neziphakamiso zezinguquko zendlela yokuphila enempilo. Ngezinye izikhathi, ukuhlolwa kwegazi kungenziwa ukuze kuhlolwe izimo ezihlobene nokukhuluphala, njengesifo sikashukela. Kuye nge-BMI yengane yakho (noma inkomba yesisindo somzimba) kanye nempilo iyonke, udokotela wakho angakudlulisela kuchwepheshe wezokudla obhalisiwe noma ohlelweni lokulawula isisindo. Akuvamile kakhulu, ezinye izingane zingadinga ukunikezwa imithi noma ngisho nokuhlinzwa.

Kungani izingane ezincane ziba “zikhuluphele ngokweqile” noma “zikhuluphele ngokweqile”?

Kunzima ukukhomba isizathu esisodwa salokhu. Isikhathi esiningi, kuba yinhlanganisela yezizathu eziningana.

Yiziphi izizathu eziyinhloko?

• Imikhuba emibi yokudla: Ukudla ukudla okumnandi kakhulu, okunamafutha , ukudla okusheshayo, nokudla okucutshungulwe kabusha .
• Ukuntuleka kokuzilolonga: Ukuma endaweni eyodwa ngaphandle kokunyakaza komzimba.
• Izakhi zofuzo: Ngezinye izikhathi, izakhi zofuzo ezizuzwe njengefa nazo zingathinta lokhu.
• Leli yiqoqo labo bonke.

Ngaphezu kwalokho, eminye imindeni ingase ibe nobunzima bokuthola ukudla okunempilo nezindawo eziphephile zokuba izingane zayo zisebenze. Akuvamile kakhulu, ukukhuluphala kungabangelwa yinkinga ye-endocrine, i-genetic syndrome, noma imithi ethile.

Indlela ukudla nendlela yokuphila ethinta ngayo

Sivame ukukhetha ukudla okulula nokushesha ukukulungisa. Kusukela ekudleni okusheshayo kuya ekudleni okwenziwe kusengaphambili, okupakishwe kanye nokudla okulula. Njengoba siphila impilo ematasa, kunesikhathi esincane sokulungiselela ukudla okunempilo ekhaya nokwenza ukuzivocavoca. Ngokufanayo, ubukhulu besabelo bubalulekile . Inani esilidlayo ekhaya nangaphandle ngezinye izikhathi lingaphezu kwalokho esikucabangayo. Ngaphezu kwalokho, impilo ayihlali kahle kulezi zinsuku. Izingane ezincane zichitha isikhathi esiningi zidlala ngamafoni, amathebhulethi kanye nemidlalo yekhompyutha kunokudlala ngaphandle. Izingane ezichitha isikhathi esiningi phambi kwezikrini zinamathuba amaningi okukhula kwesisindo. Futhi, ukulutheka kwesikrini kunciphisa ubuthongo. Izingane ezingalali ngokwanele nazo zingakhula kwesisindo.

Kubaluleke kangakanani ukuvivinya umzimba?

Izingane eziningi azitholi ukuvivinya umzimba okwanele. Izingane ezindala kanye nentsha kufanele zithole okungenani ihora lokuvivinya umzimba okuphakathi kuya kokunamandla ngosuku . Lokhu kufanele kufake phakathi ukuvivinya umzimba okune-aerobic kanye nemisebenzi eqinisa imisipha namathambo. Izingane eziphakathi kweminyaka emi-2 neyi-5 kufanele zithole okungenani ihora lokuvivinya umzimba okuphakathi kuya kokunamandla ngosuku.Udinga ukuba matasa okungenani amahora amathathu. Lokho kusho ukugijima, ukugxuma, nokudlala.

Ithonya lezakhi zofuzo `(Izakhi zofuzo)`

Izakhi zofuzo zingathinta nesisindo sezingane. Izakhi zofuzo zethu zinquma uhlobo lomzimba wethu, indlela esigcina ngayo amafutha, kanye nendlela esishisa ngayo amafutha. Kodwa-ke, izakhi zofuzo zodwa azikwazi ukuba yimbangela yenkinga yokukhuluphala kwamanje. Njengezakhi zofuzo, imikhuba emibi idluliselwa ezizukulwaneni ngezizukulwane, ngakho amalungu amaningana omndeni ofanayo angahlushwa izinkinga ezihlobene nesisindo. Cabanga ngakho, amalungu omndeni avame ukudla ukudla okufanayo, aphile impilo efanayo yokuhlala phansi, futhi avivinye umzimba ngokulinganayo. Uma omunye wabazali ekhuluphele noma ekhuluphele ngokweqile, ingane inamathuba amaningi okuba nesimo esifanayo.

Yiziphi izinkinga zempilo ezingabangelwa ukukhuluphala ngokweqile?

Abantu abane-BMI ephezulu, okusho ukuthi bakhuluphele noma bakhuluphele ngokweqile, banamathuba amaningi okubhekana nezinkinga zempilo ezihlobene nesisindo. Ezivame kakhulu kulezi yi-'Type 2 Diabetes' (Type 2 Diabetes), 'High Blood Pressure' (High Blood Pressure), kanye ne-'High Cholesterol' (High Cholesterol). Lezi zimo, ezazicatshangwa ukuthi zibonakala kubantu abadala kuphela, manje sezivame kakhulu ezinganeni. Izingane nentsha ekhuluphele ngokweqile nazo zingabhekana nalokhu:

• Izinkinga zamathambo namalunga
• Ukuphelelwa umoya : Lokhu kungenza kube nzima ukuzivocavoca noma ukudlala. Uma une -asthma , ingaba yimbi noma ikhule.
• Ukungalali noma izinkinga zokuphefumula ngesikhathi sokulala, isibonelo `(Obstructive Sleep Apnea)`
• Ukuvuthwa kusenesikhathi: Izingane ezikhuluphele kakhulu zingase zibe zinde futhi zivuthwe ngokocansi ngaphambi kwabanye abantwana abaneminyaka yazo. Lokhu kuholela emphakathini olindele ukuthi ziziphathe ngendlela evuthiwe kunaleyo eziyiyo.
• Imijikelezo yokuya esikhathini engajwayelekile kanye nezinkinga zokuzala lapho umuntu esemdala
• Isifo sesibindi kanye nenyongo

Izici eziyingozi zenhliziyo, njengomfutho wegazi ophakeme, i-cholesterol ephezulu, nesifo sikashukela, ezikhula ngesikhathi sobuntwana zingaholela ezinkingeni ezinkulu zempilo njengesifo senhliziyo kanye nesifo sohlangothi lapho umuntu esekhulile. Ngakho-ke, ukuvimbela noma ukwelapha ukukhuluphala ngokweqile kanye nokukhuluphala ebuntwaneni kungasiza ekuvikeleni kulezi zinkinga kamuva ekuphileni.

Ingabe kungaba nemiphumela yengqondo?

Yebo, kunjalo. Ukukhuluphala kungaba nomthelela omkhulu ezingqondweni zezingane.

• Ukuzethemba okuphansi: Ungase uzizwe udumele ngawe.
• Kusukela kwabanye abantwanaKukhona ithuba lokubandlululwa, ukuhlekwa usulu, nokuxhashazwa .

Izingane ezingajabuli ngesisindo sazo zingase zibhekane nalezi zingozi:

• Ukudla okungenampilo kanye nezinkinga zokudla
• Ukucindezeleka
• Ukusetshenziswa kabi kwezidakamizwa

Ungazivimbela kanjani izingane ekubeni nesisindo esikhulu kakhulu nokukhuluphala ngokweqile?

Lokhu akuyona into umuntu oyedwa angayenza eyedwa. Kuyisinqumo esidinga ukwenziwa umndeni wonke . Udinga ukucabanga ngendlela umndeni wakho odla ngayo, indlela abazivocavoca ngayo, kanye nendlela abachitha ngayo isikhathi ndawonye. Ukuze ugxilise indlela yokuphila enempilo ezinganeni zakho, abazali kudingeka bahole ngesibonelo. Gcina izingane zinesisindo esinempilo kubo bonke ubudala, futhi uhilele wonke umndeni. Yenza ukudla okunempilo futhi uzivocavoce kube yinto yomndeni. Bandakanya nezingane zakho kulokhu. Babandakanye ekulungiseleleni nasekuhleleni ukudla okunempilo. Hamba nazo uma uyothenga. Zifundise ukuthi zingakhetha kanjani ukudla okuhle.

Yimaphi amaphutha avamile esiwenzayo sonke? Gwema lawa

• Yeka ukunikeza amaswidi, i-toffee, kanye noshokoledi njengomvuzo wokuziphatha okuhle noma ukuyeka ukuziphatha okubi. Khuluma nodokotela ngezinye izindlela zokushintsha ukuziphatha kwengane yakho.
• Ungakwenzi kube umthetho othi "kufanele udle epuletini." Ngisho nezinsana ezincane zizophendula ubuso bazo zibususe ebhodleleni noma ubisi lwebele uma sezisuthi. Uma ingane yakho ithi isisuthi, ungayiphoqi ukuba idle. Udinga ukuyenza iqonde ukuthi kufanele idle kuphela uma ilambile futhi iyeke uma isisuthi.
• Ungakubizi ukudla ngokuthi “kubi” noma uvimbele ngokuphelele amaswidi nama-snacks owathandayo. Lokhu kungakhuthaza izingane ukuba ziphume ngomshoshaphansi noma zilethe ekhaya ukuzokudla. Nikeza ukudla okunempilo isikhathi esiningi, futhi unikeze ukudla okuncane ngezikhathi ezithile.

Amathiphu afanele amaqembu ahlukene eminyaka

Kunezinto ezibaluleke kakhulu ezinganeni zabo bonke ubudala, kanye nezinto ezidinga ukunakwa okukhethekile kuye ngeminyaka yazo.

• Ukuzalwa kuze kube yiminyaka eyi-1: Ngaphezu kwezinzuzo eziningi zezempilo zokuncelisa, kuyasiza nasekuvimbeleni ukukhuluphala okungafuneki. Landela iseluleko sikadokotela wakho mayelana nokuthi kufanele uqale nini ukudla okuqinile.
• Iminyaka engu-1 kuya kwengu-5: Gxilisa imikhuba emihle zisencane. Siza ekwakheni ukudla abakuthandayo ngokubanikeza ukudla okunempilo okuhlukahlukene. Khuthaza izingane ukuba zisebenze ngokwemvelo.
• Iminyaka engu-6 kuya kwengu-12: Gcina izingane zakho zimatasa nsuku zonke. Lokhu kungaba ukudlala okuhleliwe, ikhefu esikoleni, noma ukudlala ngaphandle. Zigcine zimatasa ekhaya, njengokudlala ngaphandle noma ukuhambahamba nomndeni. Zifundise ukukhetha ukudla okunempilo, futhi uzibandakanye ezintweni ezifana nokupakisha isidlo sasemini.
• Iminyaka eyi-13 kuya kweyi-18:Fundisa intsha ukulungiselela ukudla okunempilo kanye nokudla okulula ekhaya. Bakhuthaze ukuba benze izinqumo ezinempilo ngaphandle kwekhaya futhi bahlale bematasa nsuku zonke.

Izinto ezibalulekile ezivamile ezinganeni zabo bonke ubudala

• Nciphisa isikhathi osichitha phambi kwe-TV, ifoni, ikhompyutha, kanye nemidlalo yevidiyo. Yeka ukudla phambi kwesikrini.
• Nikeza ukudla okunempilo okuhlukahlukene, futhi wonke umndeni udle ndawonye noma nini lapho kungenzeka.
• Khuthaza izingane ukuba zidle ukudla kwasekuseni nsuku zonke.
• Nikeza okungenani izithelo nemifino izikhathi ezi-5 ngosuku.
• Nciphisa iziphuzo ezinoshukela, njenge-soda, ijusi, neziphuzo zezemidlalo.
• Lala ngokwanele .

Ekugcineni, lokho okufanele ukusho (Umyalezo Wokuya Ekhaya)

Khuluma nezingane zakho ngokubaluleka kokudla kahle nokuhlala umatasa. Yiba yisibonelo esihle nawe. Yidla kahle, uvivinye umzimba njalo , futhi ufake imikhuba enempilo empilweni yakho yansuku zonke. Uma lokhu kuyindaba yomndeni, indlela yokuphila enempilo izoba yinto yesibili kuwo wonke umuntu.

Khumbula, isisindo somntwana akusona iphutha lomntwana noma elakho. Lokhu kuyinto sonke esidinga ukusebenzisana ukuze siyixazulule, ngothando nangokuqonda. Uyaqonda? Ungakwenza!

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Ukukhuluphala ngokweqile, ukukhuluphala ngokweqile, i-BMI, impilo yengane, ukudla, ukuzivocavoca, ukukhuluphala ngokweqile