Imikhuba Eyishumi Enempilo Abazali Kufanele Bafundise Izingane Zabo

-Delile

• Umkhuba 1: Yenza ukudla kugqame
• Umkhuba 2: Ungadluli ibhulakufesi
• Umkhuba 3: Khetha imisebenzi ejabulisayo yomzimba
• Umkhuba 4: Ungabi amazambane okusofa
• Umkhuba 5: Funda nsuku zonke
• Umkhuba 6: Phuza amanzi, hhayi isoda
• Umkhuba 7: Bheka amalebula (amalebula okudla, hhayi umklami)
• Umkhuba 8: Jabulela isidlo sakusihlwa somndeni
• Umkhuba 9: Chitha isikhathi nabangane
• Umkhuba 10: Hlala unethemba

Amaparele wabazali bokuhlakanipha

Njengomzali, udlulisela okungaphezu kwezakhi zofuzo ezinganeni zakho. Izingane nazo ziyayithatha imikhuba yakho - emihle nemibi.

Khombisa izingane zakho ozikhathalelayo ngokwabelana ngalezi zinqwaba zezeluleko zezempilo ezizothwala nazo isikhathi eside ngemuva kokuthi ungaziphatha.

Umkhuba 1: Yenza ukudla kugqame

Ukudla ukudla kwemibala ehlukene akuyona nje into emnandi - kunezinzuzo zezempilo futhi. Siza izingane zakho ziqonde inani lokudla okunempilo lokufaka uthingo lokudla okumibalabala ekudleni kwazo okuvamile.

Lokho akusho ukuthi konke ukudla kudinga ukuba nemibala ehlukahlukene. Kepha kufanele wenze umzamo wokufaka uhla lwezithelo nemifino yama-hues ahlukahlukene ekudleni kwabo. Vumela imibala isuke kokubomvu, okuluhlaza okwesibhakabhaka no-orenji, kuye kophuzi, luhlaza okotshani nokumhlophe.

Umkhuba 2: Ungadluli ibhulakufesi

Ukugxilisa inkambiso yezikhathi zokudla ezijwayelekile ebuntwaneni kungasiza ekwenzeni kube lula ukuthi izingane zakho ziqhubeke nalo mkhuba omuhle lapho sezikhulile. Bafundise ukuthi ukudla kwasekuseni okunempilo:

• ukukhahlela kuqala ubuchopho namandla abo
• isiza ukuzigcina ziqinile
• kugcina izifo ezingalapheki zikhona

IHarvard Medical School iqinisekisa ukuthi ukungadli ibhulakufesi kuhlobanisa izikhathi ezine namathuba okukhuluphala. Futhi i-fiber ephezulu ezinhlamvini eziningi zasekuseni ingasiza ekwehliseni ubungozi besifo sikashukela nesenhliziyo. Buka okuqukethwe ushukela, noma kunjalo.

Umkhuba 3: Khetha imisebenzi ejabulisayo yomzimba

Akuzona zonke izingane ezithanda ezemidlalo. Abanye bangasaba isigaba sokuzivocavoca. Kepha uma bekubona usebenza futhi uthola imisebenzi yomzimba abayithandayo, ukuhlala uphilile futhi usebenza kuba lula.

Kungenzeka bathathe uthando lwabo lwale misebenzi baye ebudaleni.

Uma ingane yakho ingakatholi i-niche yayo yezemidlalo okwamanje, ikhuthaze ukuthi iqhubeke nokuzama, futhi isebenze nayo. Bachaye ebangeni lemisebenzi eminingi efana nokubhukuda, ukudubula ngomnsalo, noma ukuzivocavoca umzimba. Babophekile ukuthi bathole okuthile abakuthandayo.

Umkhuba 4: Ungabi amazambane okusofa

Thatha izingane, kanye nawe, nisuke kusofa niphume ngomnyango. I-Mayo Clinic ibika ukuthi izingane ezibuka isikhathi esingaphezu kwehora noma ezimbili kumabonakude ngosuku zisengozini enkulu yezinkinga eziningi zezempilo, kufaka phakathi:

• ukusebenza kahle esikoleni
• ubunzima bokuziphatha, kufaka phakathi izinkinga ezingokomzwelo nezenhlalo kanye nokuphazamiseka kokubheka
• ukukhuluphala ngokweqile noma ukukhuluphala ngokweqile
• ukulala okungajwayelekile, kufaka phakathi inkinga yokulala nokulwa nesikhathi sokulala
• isikhathi esincane sokudlala

Umkhuba 5: Funda nsuku zonke

Ukuthuthukisa amakhono okufunda aqinile yingxenye ebalulekile yokuphumelela kwengane yakho esikoleni manje, nasemsebenzini kamuva empilweni.

Ngokusho komtholampilo waseCleveland, ukufunda kusiza ekwakheni ukuzethemba kwengane, ubudlelwano nabazali nabanye, nempumelelo empilweni yakamuva.

Kunconywa ukuthi wenze ukufunda kube yingxenye yemikhuba yengane yakho yokudlala nesikhathi sokulala.

Umtholampilo waseCleveland uphakamisa nokuthi ukufundela izingane nsuku zonke kungaqala ezinyangeni eziyisithupha ubudala.

Khetha izincwadi ezithandwa yizingane zakho ukuze zikubheke njengokuziphilisa kunokuba kube umsebenzi.

Umkhuba 6: Phuza amanzi, hhayi isoda

Ungagcina umyalezo ulula. Amanzi aphilile. Iziphuzo ezibandayo azinampilo.

Noma izingane zakho zingaziqondi zonke izizathu zokuthi kungani ushukela omningi ungazifanele, ungazisiza ziqonde izisekelo.

Isibonelo, ngokwe-American Heart Association (AHA), ushukela oseziphuzweni ezibandayo awunikezi izakhamzimba. Iphinde ingeze amakhalori angaholela ezinkingeni zesisindo. Amanzi, ngakolunye uhlangothi, ngumthombo obalulekile abantu abangenakuphila ngaphandle kwawo.

Umkhuba 7: Bheka amalebula (amalebula okudla, hhayi umklami)

Izingane zakho, ikakhulukazi ezisencane kanye nentsha, zingahle zikhathalele ngamalebula ezingutsheni zazo. Babonise ukuthi kukhona olunye uhlobo lwelebula olubaluleke kakhulu empilweni yabo: ilebuli yokudla okunempilo.

Khombisa izingane ukuthi ukudla kwazo okuhlanganisiwe okuthandayo kuqukethe kanjani amalebula anolwazi olubalulekile mayelana nokudla.

Ukugwema ukubacindezela, gxila ezingxenyeni ezimbalwa ezibalulekile zelebula, njengemali ngokuhlinzekwa ngakunye kwe:

• ama-calories
• amafutha agcwele kanye namafutha we-trans
• amagremu kashukela

Umkhuba 8: Jabulela isidlo sakusihlwa somndeni

Ngamashejuli omndeni omatasatasa, kunzima ukuthola isikhathi sokuhlala phansi sijabulele isidlo ndawonye. Kepha kukufanele ukuzama.

Ngokuya nge-University of Florida, ucwaningo lukhombisile ukwabelana ngokudla komndeni kusho ukuthi:

• izibopho zomndeni ziyaqina
• izingane zilungiswa kahle
• wonke umuntu udla ukudla okunomsoco
• izingane mancane amathuba okuthi zikhuluphale noma zikhuluphale ngokweqile
• izingane azivamile ukusebenzisa kabi izidakamizwa noma utshwala

Umkhuba 9: Chitha isikhathi nabangane

Ubungani bubaluleke kakhulu ekukhuleni okunempilo kwezingane ezifunda isikole, ngokusho kocwaningo olushicilelwe yi.

Ukudlala nabangani kufundisa izingane amakhono abalulekile kwezenhlalo njengokuxhumana, ukubambisana, nokuxazulula izinkinga. Ukuba nabangane nakho kungathinta ukusebenza kwabo esikoleni.

Khuthaza izingane zakho ukuba zakhe ubungani obuhlukahlukene futhi zidlale nabangani kaningi. Izobasungula ngamakhono empilo abangadonsa kuwo eminyakeni ezayo.

Umkhuba 10: Hlala unethemba

Kulula ngezingane ukuthi zidikibale lapho izinto zingahambi ngendlela yazo. Basize bafunde ukuqina lapho behlangabezana nezingqinamba ngokubakhombisa ukubaluleka kokuhlala benethemba.

Ngokuya ngocwaningo olwenziwe kulezi, izingane kanye nabantu abadala bangazuza ekucabangeni okuhle nasebudlelwaneni obuhle.

Siza izingane zakho zihlakulele ukuzethemba okunempilo kanye nesimo sengqondo esihle ngokuzifundisa ukuthi zithandeka, ziyakwazi, futhi zehlukile, noma ngabe zihlangabezana naziphi izinselele.