Ubuningi bokuzidla kwezingane
Ngokuvamile kulula ukutshela lapho ingane ikhuluphele kakhulu. Ukuhlola inkomba yomzimba wakhe kungasiza ukwenza ukuthi i-diagnostic iphathwe ngokusemthethweni, kepha kaningi akudingeki ukuba uhambe kuze kube manje. Esikhundleni salokho, kubantwana abaningi abakhuluphele ngokweqile, ungasebenzisa nje iphiniki elidala-inch noma ama-intshi amabili amafutha omzimba ukwazi ukuthi ingane yakho ikhuluphele kakhulu. Ingxenye enzima ukwazi ukuthi ungasiza kanjani ingane yakho yokukhuluphala.
Ukusiza izingane ezingaphezu kwesisindo
Uma ingane isitholwa ukuthi ikhuluphele ngokweqile, abazali bakhe bavame ukunikezwa ulwazi jikelele ngokuthuthukisa umsoco wakhe futhi kumkhuthaza ukuba asebenze ngokwengeziwe. Ngeshwa, lesi seluleko asizange sibasize isifo sobuningi besimanje samanje, futhi lawa bantwana bavame ukubuyela ngonyaka olandelayo futhi bathole amanye amakhilogremu angu-10 kuya ku-15.
Ukuba nemigomo ethile yokulahlekelwa isisindo, ngaphezu kwezeluleko ezengeziwe mayelana nokuthi ungadla kanjani impilo enhle nokuthi kufanele usebenze kangakanani, kungaba usizo kakhulu.
Izinjongo zokuqala zezingane ezingaphezu kwamandla
Ngokumangazayo, umgomo wokuqala ochwepheshe abaningi abancoma ukuthi bangaphumi futhi bazame ukulahlekelwa isisindo esikhulu. Esikhundleni salokho, batusa umgomo omncane kakhulu wokumane nje ungatholi isisindo.
Uma ukhumbule ukuthi ingane yakho izoqhubeka igcina imide njengoba ifika futhi idlula ekufikeni kwentsha, yenza kube lula ukuqonda ukuthi kungani nje ukungatholi isisindo kungasiza.
Ngisho noma ingane yakho engaphezu kwesisindo sokudla isinciphisa , uma nje engatholi isisindo noma okungenani ayitholi isisindo ngokushesha, angakwazi ukuphuma kancane futhi afinyelele i-BMI enempilo njengoba ephakeme.
Kodwa-ke, le ndlela isebenzela kuphela izingane "ezincane ngokweqile" nokho futhi azihambanga nokukhula kwazo okwamanje.
Abanye abantwana abakhuluphele ngokweqile bazodinga ukulahlekelwa isisindo uma sebefinyelele umgomo wabo wokuqala wokungabi nesisindo ezinyangeni ezimbalwa.
Izinhloso Zokulahlekelwa Isisindo Sezingane
Uma ingane yakho ifinyelele umgomo wayo wokungabi nesisindo ezinyangeni ezimbalwa, ungabeka umgomo omusha wokulahlekelwa isisindo empeleni. Futhi, kubalulekile ukusetha umgomo onesizotha ukuze ingane yakho ingapheli amandla futhi ilahlekelwe. Imali eyodwa ngenyanga ngayinye umgomo omuhle wokulahlekelwa isisindo ukusetha izingane eziningi.
Intsha enesisindo ngokweqile ingadinga ukulahlekelwa isisindo esingaphezu kwesisindo, uma ihlangana nemigomo yawo yokuqala, futhi ingase idlulele emgomweni onobudlova wokulahlekelwa amakhilogremu amabili ngenyanga noma ngisho nesonto lonke ukuze uthole isisindo esinempilo.
Ukuze usize ukusekela ingane yakho ngalezi zinhloso futhi uqaphele intuthuko yakhe, wabeka aphoyintimenti okulandelwayo njalo nezingane zakho kanye / noma obhalisiwe obhalisiwe.
Ukuhlangabezana Nezinhloso Zokulahlekelwa Isisindo Sezingane
Ngeshwa, awugcini nje utshele ingane yakho ngalezi zinhloso zokulahlekelwa isisindo futhi umlindele ukuthi alahlekelwe isisindo. Kuthatha umsebenzi othile. Ukuba nezinjongo kungaba yisikhuthazo esihle, noma kunjalo.
Uhlangabezana kanjani nomgomo wokuqala wokungabi nesisindo?
Isinyathelo sokuqala ukuthola ukuthi isisindo esingakanani ingane yakho ithola ngenyanga ngayinye ukuze wazi ukuthi mangaki amakhilogremu ambalwa adinga usuku ngalunye.
Isibonelo, uma ingane yakho eneminyaka eyisishiyagalolunye ithola amaphilisi amathathu ngaphezulu ngenyanga, kanti i-pounds ngalinye lilingana nama-khalori angu-3 500, khona-ke udinga ukusika amakholori angu-10 500 inyanga ngayinye ukuze ayeke ukuthola isisindo esengeziwe. Nakuba lokho kubonakala sengathi kuningi, kusebenza ama-khalori angu-350 kuphela ngosuku.
Kunzima kangakanani kuneminyaka eyisishiyagalolunye ubudala ukusika ama-khalori angu-350 ekudleni kwakhe usuku ngalunye? Akufanele kube nzima lokho, kodwa kuba lula nakakhulu uma uthatha isigamu sama-calories okuvela ekudleni kwakhe (ama-calories angu-175) futhi ukhuthaze umsebenzi wokuzivocavoca owengeziwe ukuze ushise amanye amakholori angu-175 (cishe imizuzu engama-30 yokuvivinya umzimba).
Khumbula ukuthi kufanele wenze lezi zinguquko ezingaphezu kwalokho ingane yakho isenze kakade ngosuku.
Lokhu kusho ukuthi uma ingane yakho isivele isisebenzise imizuzu engu-30 ngosuku, kumele isebenzise imizuzu engama-60 ngosuku ukuze lokhu kusebenze.
Ingane kuleso sibonelo ingase ibambe ama-khalori angu-350 ekudleni kwayo kuphela ngokukhipha ophezulu we-orie, izinto ezinoshukela ezingase ziphuze, kufaka phakathi isiphuzo kanye neziphuzo zezithelo, njll. Ungabuye usike ama-khalori ngokudla okunempilo, njengokudla ukudla okuncane okusheshayo, ukushintsha imikhiqizo yobisi ephansi, ukukhonza izingxenye ezincane, ukunciphisa ukusizwa kwesibili kwezifundo eziyinhloko, nokudla ukudla okulula okunempilo.
Uma ingane yakho ihlala ngesisindo esinqabile izinyanga ezimbalwa, ungahamba nomgomo olandelayo wokulahlekelwa ibhilidi ngenyanga. Njengoba usuvele wazi ukuthi inani lamafutha lilingana nama-khalori angu-3 500, uyazi ukuthi kufanele uthathe amanye ama-khalori angu-115 ngosuku kusuka ekudleni kwakho ukuze ulahlekelwe cishe ngo-pounds ngenyanga.
Ama-calories, ama-calories, ama-calories
Ngenkathi akudingeki ukwazi ukuthi iphi ikhiloji yengane yakho ivela ukuzomsiza ukuba ahlangabezane nemigomo yakhe yokulahlekelwa isisindo, ingasiza. Isibonelo, uma ingane yakho ikhetha ukudla amakhukhi amathathu e-Oreo (ama-calories angu-160) ngemuva kokudla esikhundleni sama-cookies ayisithupha (ama-khalori angu-320), uzobe esindisa amakolori angu-160 uma evame ukudla amakhukhi ayisithupha ngosuku. Uma ngokuvamile engadli noma yikuphi amakhukhi, lezo cookies ezintathu zingaba amakhalori engeziwe .
Uma ungeke ube nekhalori eliqinile, zama ukugcina idayari yokuphuza ukurekhoda ukuthambekela okujwayelekile emikhondweni yokudla kwengane yakho, njengokuthi mangaki ama-khalori ayithola ekudleni okulula, njll. Ungathola ukuthi uthola ama-calorie amanani okudla okunye isikhwama esikhulu esilandelayo esikoleni noma sokulala.
Okudingeka Ukwazi Ngokweqile Ukushisa Kwezingane
- Uma ngisho nokungatholi isisindo kubonakala sengathi kunomgomo ophezulu kakhulu, mhlawumbe uqale ngokuzuza kancane kwesisindo njengomgomo wakho wokuqala. Ngakho-ke uma ingane yakho ithola amakhilogremu amabili ngenyanga, beka umgomo wekhadi elilodwa ngenyanga enenzuzo yesisindo ezinyangeni ezimbalwa.
- Khuthaza ukudla okunempilo kanye nesisindo esinempilo kunokuba uphonsele "ukudla" ingane yakho.
- Ukuthola wonke umndeni ohilelekile ekudleni okunempilo nokusebenza ngokweqile kungasiza izingane ukuba zinamathele emigomweni yabo yokulahlekelwa isisindo.
- Iqiniso lokuthi izingane zivame ukuzuza ngamakhilogremu amane kuya kwanguhlanu ngonyaka, ezingakhula lapho ingane isondela ekufikeni kwentsha, ingaba nzima ukwenza imigomo yengane yakho yokulahlekelwa isisindo. Izingane ezinzima ngokweqile akudingeki ukuthi zithole lokhu okuzuzayo kwesisindo.
Imithombo:
Isitatimende Somgomo Wezemfundo yase-American Academy. Ukuvimbela Ukukhuluphala ngokweqile Kwezingane kanye nokukhuluphala. I-PEDIATRICS Vol. 112 No. 2 Agasti 2003, iphe. 424-430.
Ukwelapha ngokweqile kwezingane: ukhetho lwezokwelapha. I-Kirk S - I-J Am Diet Assoc - 01-MAY-2005; 105 (I-Suppl 1): S44-51.