Ukukhuluphala Kwezingane

-Delile

• Ungagxili ekwehliseni isisindo
• Nikeza ukudla okunomsoco
• Bukela usayizi wengxenye
• Basukume
• Zigcine zihamba
• Yenza ubuciko
• Susa izilingo
• Nciphisa amafutha namaswidi
• Vala i-TV ngenkathi udla
• Fundisa imikhuba enempilo
• Ukusikisela KwezeMpilo: Gxila Kwezempilo

Cishe uke wezwa ukuthi ukukhuluphala kwengane kuyakhula. Ngokwe-CDC, kule minyaka engama-30 edlule, inani lezingane ezikhuluphele licishe laphindeka kabili. Wake wakhathazeka ukuthi lo mkhuba ungathinta izingane zakho?

Thatha isenzo ukunciphisa ingozi yengane yakho ngalezi zinyathelo ezilula eziyi-10. Ungasiza izingane zakho ukuthi zisebenze ngokwengeziwe, zidle ukudla okunempilo, futhi zikwazi ngisho nokwenza ngcono ukuzethemba kwazo ngokwenza lawa masu okuvimbela ukukhuluphala kwengane.

Ungagxili ekwehliseni isisindo

Njengoba imizimba yezingane isakhula, uMnyango Wezempilo waseNew York (NYSDH) awutusi amasu endabuko okwehlisa isisindo kubantu abasha. Ukudla okunomkhawulo wekhalori kungavimbela izingane ekutholeni amavithamini, amaminerali, namandla eziwadingayo ukuze zikhule kahle. Gxila esikhundleni sokusiza ingane yakho ithuthukise imikhuba yokudla enempilo. Hlala ukhuluma nodokotela wezingane noma umhlinzeki wezokunakekelwa komndeni ngaphambi kokubeka ingane yakho ekudleni.

Nikeza ukudla okunomsoco

Ukudla okunempilo, okulinganiselayo, okunamafutha amancane kunikela ngokudla okudingwa izingane zakho futhi kuzisize zihlakulele imikhuba yokudla ehlakaniphile. Bafundise ngokubaluleka kokudla ukudla okulinganiselayo ngezinto ezahlukahlukene ezinothe ngomsoco njengokusanhlamvu okuphelele, izithelo nemifino, ubisi, imidumba, nenyama engenamafutha.

Bukela usayizi wengxenye

Ukudla ngokweqile kungaba nomthelela ekukhuluphaleni, ngakho-ke qiniseka ukuthi izingane zakho zidla izingxenye ezifanele. Isibonelo, i-NYSDH yeluleka ukuthi ama-ounces amabili kuya kwamathathu enkukhu ephekiwe, inyama epholile, noma inhlanzi yingxenye eyodwa. Kanjalo nocezu lwesinkwa olulodwa, uhhafu wenkomishi yelayisi eliphekiwe noma i-pasta, nama-ounces amabili eshizi.

Basukume

Lokhu kusikisela ukukhawulela isikhathi sezingane kusofa kungabi ngaphezu kwamahora amabili nsuku zonke. Izingane sezidinga ukuba nesikhathi sokwenza umsebenzi wesikole nokufunda buthule, ngakho-ke kufanele ubeke isikhathi sazo neminye imisebenzi yokuhlala njengemidlalo yevidiyo, iTV, nokungena kwi-Intanethi.

Zigcine zihamba

Iluleka ukuthi zonke izingane zibandakanya okungenani ihora lokuzivocavoca umzimba nsuku zonke. Lokhu kungaba umsebenzi we-aerobic njengokugijima, ukuqiniswa kwemisipha njengama-gymnastics, nokuqiniswa kwamathambo njengentambo yokugxuma.

Yenza ubuciko

Ezinye izingane ziba nesithukuthezi kalula futhi ngeke zithakazeliswe yizinhlobo zokuzivocavoca eziyisidina. Akunasidingo sokukhathazeka-zama izinhlobo ezahlukahlukene zomsebenzi ezizoshukumisa futhi zikhuthaze ingane yakho, njengokudlala umaki, ukudansa, ukweqa intambo, noma ukudlala ibhola.

Susa izilingo

Uma ubeka i-pantry ngokudla okungenamsoco, ingane yakho izokwazi ukukudla. Izingane zibheka kubazali izibonelo zendlela yokudla. Ngakho-ke yiba yisibonelo esihle, futhi ususe izinketho ezilingayo kodwa ezingenampilo njengokudla okunekhalori, okugcwele ushukela, nosawoti endlini. Khumbula, ama-kilojoule avela eziphuzweni ezinoshukela ahlanganisa, futhi-ke zama ukunciphisa inani lesoda nejusi oyithengela umndeni wakho.

Nciphisa amafutha namaswidi

Izingane ngeke ziqonde ukuthi ukudla amakhalori amaningi kusuka kumaswidi nakwamanye amaswidi nokuphathwa kokukhuluphala kungaholela ekutheni ukhuluphele ngaphandle uma ubachazela. Vumela izingane zibe nezinto ezinhle ngezikhathi ezithile, kodwa ungakwenzi umkhuba lokho.

Vala i-TV ngenkathi udla

Izingane zingadla ngokweqile uma zibuka ithelevishini ngenkathi zidla, ngokusho kochwepheshe baseHarvard School of Public Health (HSPH). Ucwaningo lukhombisile ukuthi lapho izingane zibuka kakhulu ithelevishini, maningi amathuba okuthi zithole amakhilogremu athe xaxa. I-HSPH ibuye iphawule ukuthi izingane ezinamathelevishini emakamelweni azo okulala nazo zinamathuba amaningi okusinda ngokweqile kunezingane ezinamakamelo angenawo i-TV.

Fundisa imikhuba enempilo

Lapho izingane zifunda ngendlela yokuhlela ukudla, ukuthenga ukudla okunamafutha amancane, nokulungisa izitsha ezinomsoco, zizobe zakha imikhuba enempilo engahlala impilo yonke. Bandakanya izingane kule misebenzi futhi uzikhuthaze ukuthi zibambe iqhaza ekwaziseni ngokukhetha kwazo ukudla.

Ukusikisela KwezeMpilo: Gxila Kwezempilo

Ngokusho kwe-CDC, lapho izingane zikhuluphele, zisengozini enkulu yezimo eziningi zezempilo. Lezi zinkinga zibandakanya i-asthma, isifo senhliziyo, uhlobo lwesibili sikashukela, nokuphazamiseka kokulala.

I-NYSDH ibika ukuthi ukuzijwayeza ukudla okunempilo, ukuzivocavoca njalo, nokunciphisa isikhathi esichithwa emisebenzini yokuhlala phansi kuyizindlela ezingcono kakhulu zokuvimbela ukukhuluphala. Qala ukuzijwayeza izinyathelo zethu ezilula eziyishumi, futhi ungahle uhambe ngendlela yokwehlisa ingozi yengane yokukhuluphala.