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Ushwankathelo

Ukutyeba kakhulu ngumcimbi oqhelekileyo wezempilo ochazwa ngokuba nepesenti ephezulu yamafutha omzimba. Isalathiso sobunzima bomzimba (i-BMI) engama-30 okanye ngaphezulu sisalathiso sokutyeba kakhulu.

Kule minyaka imbalwa idlulileyo, ukutyeba kakhulu kuye kwaba yingxaki enkulu kwezempilo. Enyanisweni, ngoku kuthathwa njengobhubhane eUnited States.

Ngokwezibalo ezivela kumaZiko oLawulo lweNtsholongwane kunye noThintelo (CDC), phantse (iipesenti ezingama-39.8) kunye (neepesenti ezili-18.5) eUnited States batyebe kakhulu.

Ngaphandle kokunyuka kwepesenti, zininzi iindlela zokuthintela ukutyeba kakhulu ebantwaneni nasebantwini abadala. Apha siza kuvavanya zombini, kunye nokuba sifikile kangakanani ekuthinteleni ukutyeba kakhulu.

Ukuthintela ukutyeba kakhulu kwabantwana

Ukuthintela ukutyeba kakhulu kuqala usemncinci. Kubalulekile ukunceda abantu abancinci ukuba bagcine ubunzima obunempilo ngaphandle kokujonga kwisikali.


Iintsana ezincancisayo, xa kunokwenzeka

Olunye lwezifundo ezingama-25 lufumanise ukuba ukuncancisa kunxulunyaniswa nomngcipheko omncinci wokutyeba kakhulu komntwana. Nangona kunjalo, izifundo zixubekile xa kufikwa kwindima yokuncancisa kuthintelo lokutyeba kakhulu, kwaye kufuneka uphando oluninzi.

Yondle abantwana abakhulayo ngokobungakanani besahlulo

IAmerican Academy of Pediatrics icacisa ukuba abantwana abasabhadazayo abadingi kutya kuninzi. Ukususela kwiminyaka eyi-1 ukuya kwe-3, yonke intshi yokuphakama kufuneka ilingane nama-calories angama-40 okutya.

Khuthaza abantwana abadala ukuba bafunde ukuba zijongeka njani iisayizi ezahlukileyo.

Yakha ubudlelwane bokuqala kunye nokutya okusempilweni

Khuthaza umntwana wakho ukuba azame iintlobo ezahlukeneyo zeziqhamo, imifuno, kunye neeproteni esemncinci. Njengoko bekhula, banokuba nakho ukubandakanya oku kutya kunempilo kukutya kwabo.

Yitya ukutya okusempilweni njengentsapho

Ukutshintsha imikhwa yokutya njengentsapho kuvumela abantwana ukuba bafumane ukutya okusempilweni kwangethuba. Oku kuyakwenza ukuba kube lula kubo ukuba baqhubeke nokulandela iindlela ezilungileyo zokutya njengoko bekhula beba ngabantu abadala.


Khuthaza ukutya kancinci kwaye kuphela xa ulambile

Ukutya kakhulu kungenzeka xa usitya xa ungalambanga. Amafutha amaninzi agcinwa njengamafutha omzimba kwaye anokukhokelela ekutyebeni. Khuthaza umntwana wakho ukuba atye kuphela xa eziva elambile kwaye ehlafuna kancinci kancinci ukuze acole ukutya.

Nciphisa ukutya okungenampilo ekhayeni

Ukuba uzisa ukutya okungenampilo endlwini, umntwana wakho unokukwazi ukukutya. Zama ukugcina ifriji kunye nepheki ngokutya okusempilweni, kwaye uvumele amashwamshwam asempilweni kangako "njengonyango" olunqabileyo endaweni yoko.

Faka ulonwabo kunye nomsebenzi womzimba onomdla

Umbutho wezeMpilo weHlabathi (i-WHO) ucebisa ukuba abantwana kunye nolutsha benze umthambo ubuncinci yonke imihla. Ukonwabisa izinto zomzimba kubandakanya imidlalo, ezemidlalo, iklasi yokuzivocavoca, okanye imisebenzi yangaphandle.

Nciphisa ixesha lesikrini somntwana wakho

Ixesha elininzi elichithwe uhleli phambi kwescreen lithetha ixesha elincinci lokwenza umthambo kunye nokulala kakuhle. Kuba umthambo kunye nokulala kudlala indima kubunzima obunempilo, kubalulekile ukukhuthaza loo misebenzi ngexesha lekhompyuter okanye leTV.


Qinisekisa ukuba wonke umntu ulala ngokwaneleyo

Uphando lubonisa ukuba bobabini kwaye abangafumani ngokwaneleyo ukulala banokugqiba ubunzima obungaphezulu. Imikhwa yokulala esempilweni evela kwiSiseko sokulala sikaZwelonke ibandakanya ishedyuli yokulala, isithethe sokulala, kunye nomqamelo kunye noomatrasi.

Yazi ukuba utya ntoni umntwana wakho ngaphandle kwekhaya

Nokuba usesikolweni, nabahlobo, okanye ngelixa usengumntwana, abantwana banamathuba amaninzi okutya ukutya okungenampilo ngaphandle kwekhaya. Awunakuhlala ukhona ukubeka iliso kwinto abayityayo, kodwa ukubuza imibuzo kunokunceda.

Ukuthintela ukutyeba kakhulu kubantu abadala

Uninzi lwezi ngcebiso zokuthintela ukutyeba ziyafana ngokulahleka okanye ukugcina ubunzima obunempilo. Umgca wokugqibela kukuba ukutya ukutya okunempilo kunye nokufumana imisebenzi engakumbi yomzimba kunokunceda ukukhusela ukukhuluphala.

Sebenzisa amanqatha amancinci "amabi" kunye namanqatha "alungileyo"

Ngokuchasene nenkolelo emva kokutya okunamafutha asezantsi e-90s, ayingawo onke amanqatha amabi. epapashwe kwiNutrition Journal ibonise ukuba ukutya okunamafutha asempilweni, njengamafutha e-polyunsaturated, kunokuphucula amanqanaba e-cholesterol kunye nokunciphisa umngcipheko wokutyeba kakhulu.

Sebenzisa ukutya okuncinci okwenziweyo kunye neswekile

Ngokutsho kupapashwe kwi -American Journal of Clinical Nutrition, ukusetyenziswa kokutya okugqityiweyo kunye ne-ultra-processed kudibene nomngcipheko ophezulu wokunyanya. Ukutya okuninzi okusetyenzisiweyo kunamafutha amaninzi, ityuwa, kunye neswekile, ezinokukhuthaza ukutya kakhulu.

Yitya ukutya okuninzi ngemifuno kunye neziqhamo

Ingcebiso yemihla ngemihla yokutya kunye nokutya imifuno zii-servings ezintlanu ukuya kwezilithoba ngosuku kubantu abadala. Ukuzalisa isitya sakho ngemifuno kunye neziqhamo kunokunceda ukugcina iikhalori ezifanelekileyo kunye nokunciphisa umngcipheko wokutya kakhulu.

Yitya ifibre yokutya eninzi

Izifundo ziyaqhubeka zibonisa ukuba ifayibha yokutya idlala indima ekugcineni ubunzima. Omnye wafumanisa ukuba abantu abathathe ifayibha yokuncamathelisa ukongeza kathathu yonke imihla kwiiveki ezili-12 baphulukana neepesenti ezi-5 zobunzima bomzimba.

Gxila ekutyeni ukutya okune-glycemic index

Isalathiso se-glycemic (GI) sisikali esisetyenziselwa ukulinganisa ukuba ukutya kuya kuyinyusa njani iswekile yegazi ngokukhawuleza. Ukugxila kukutya okuphantsi kwe-GI kunokunceda ukugcina amanqanaba eswekile egazini. Ukugcina amanqanaba eglucose egazini uzinzile kunokunceda kulawulo lobunzima.

Yenza usapho lubandakanyeke kuhambo lwakho

Inkxaso kwezentlalo ayenzelwanga abantwana kunye nolutsha kuphela - kubalulekile ukuba abantu abadala bazive bexhaswa nabo. Nokuba upheka nosapho okanye uhamba nabahlobo bakho, ukwenza abantu bathathe inxaxheba kunokunceda ukukhuthaza indlela yokuphila esempilweni.

Thatha inxaxheba kwimisebenzi ye-aerobic rhoqo

Ukufaka umsebenzi oqhelekileyo womzimba kwishedyuli yakho kubalulekile ukugcina okanye ukunciphisa umzimba, phakathi kwezinye izibonelelo. Icebisa imizuzu eyi-150 yomsebenzi omninzi we-aerobic okanye imizuzu engama-75 yomsebenzi onamandla we-aerobic ngeveki.

Faka irejimeni yoqeqesho lobunzima

Uqeqesho lobunzima lubalulekile kulondolozo lobunzima njengemisebenzi ye-aerobic. Ukongeza kwimisebenzi yeeveki ze-aerobic, i-WHO icebisa uqeqesho lobunzima olubandakanya zonke izihlunu zakho ezinkulu amaxesha amabini ngeveki.

Gxila ekunciphiseni uxinzelelo lwemihla ngemihla

Uxinzelelo lunokuba neziphumo ezininzi emzimbeni nasengqondweni. Isiphakamiso sokuba uxinzelelo lunokubangela impendulo yengqondo etshintsha iipatheni zokutya kwaye ikhokelele kwiminqweno yokutya okunekhalori eziphezulu. Ukutya ukutya okuninzi okuninzi okuneekhalori kunokuba negalelo kuphuhliso lokutyeba kakhulu.

Funda indlela yokwenza uhlahlo-lwabiwo mali kunye nokulungiselela ukutya

Kulula kakhulu kwivenkile yokutya yokutya okusempilweni xa unesicwangciso. Ukwenza uhlahlo-lwabiwo mali lokutya kunye noluhlu lweehambo zakho zokuya kuthenga kunokunceda ukunqanda izilingo zokutya okungenampilo. Ukongeza, ukutya kwangaphambili kunokukuvumela ukuba ulungele ukutya okunempilo.

Kutheni le nto kuthintelo?

Ukuthintela ukutyeba kakhulu kudlala indima ebalulekileyo kwimpilo entle. Ukutyeba kunxulunyaniswa noluhlu olude lweemeko zempilo ezingapheliyo, uninzi lwazo olunzima ngakumbi ukunyanga ngokuhamba kwexesha. Ezi meko zibandakanya:

  • isifo metabolic
  • uhlobo lwe-2 yeswekile
  • igazi elonyukayo
  • i-triglycerides ephezulu kunye ne-cholesterol "elungileyo" ephantsi
  • isifo sentliziyo
  • ukubetha
  • ubuthongo bokulala
  • isifo senyongo
  • Imicimbi yezempilo yezesondo
  • isifo sesibindi esinamafutha esingatyisi
  • osteoarthritis
  • iimeko zempilo yengqondo

Ngokugxila kuthintelo lokutyeba kakhulu kunye notshintsho kwindlela yokuphila, kunokwenzeka ukuba ucothise okanye uthintele ukukhula kwezi zifo.

Ngaba senze inkqubela?

Nangona uphando kwizicwangciso zokuthintela ukutyeba lilinganiselwe eUnited States, izifundo zamanye amazwe zikwazile ukucebisa ngezinye iimpendulo.

O wase-Australia wajonga kwindima yabongikazi abasebenza emakhaya kwelo lizwe kulawulo lobunzima babantwana ukuya kuthi ga kwi-2. Abongikazi batyelela iintsana izihlandlo ezisibhozo zizonke emva kokuzalwa kwaye bakhuthaza oomama ukuba babandakanye iindlela ezizezempilo. Abaphandi bafumanise ukuba umndilili we-BMI wabantwana kweli qela ubuphantsi kakhulu kunelo leqela lolawulo (iintsana ezingakhange zifumane ukutyelelwa ngabongikazi abasibhozo).

Nangona kunjalo, a eSweden wajonga ukusebenza kweapps ye-smartphone ukufundisa abantwana abancinci ngokutya okunempilo kunye nokusebenza komzimba. Abaphandi bafumanise ukuba akukho mahluko ubalulekileyo kwi-BMI nakwezinye iimpawu zokumakisha phakathi kwala maqela mabini emva konyaka.

A kwiJenali yaMazwe ngaMazwe yokuTyeba kakhulu yajonga kwizifundo ezili-19 ezahlukileyo ezisekwe esikolweni ukumisela ukuba zeziphi iindlela ezinokubakho zolawulo lokutyeba kakhulu. Abaphandi bafumanise ukuba zombini iindlela zokutya kunye nokunciphisa ixesha leTV kubangele ukunciphisa umzimba. Baye bafumanisa ukuba inkxaso yosapho inceda ukukhuthaza ukunciphisa umzimba ebantwaneni.

Ukuthintela ukutyeba kakhulu kubantu abadala kubandakanya ukwenza umthambo rhoqo, ukwehla kokutya okunamafutha, ukuncipha kokusetyenziswa kweswekile, kunye nokonyuka kwesiqhamo kunye nokusetyenziswa kwemifuno. Ukongeza, usapho kunye nokuzibandakanya kwezonyango kunokubandakanya ukugcina ubunzima obusempilweni.

Enye yeendlela zempilo yoluntu ezifumanise ukuba kukho iindlela ezahlukeneyo zokuphembelela umgaqo-nkqubo woluntu ukukhuthaza iindlela zothintelo lokutyeba: Ukutshintsha imeko yokutya, ukudala utshintsho olusekwe kumgaqo-nkqubo ezikolweni, kunye nokuxhasa amayeza kunye nezinye iindlela zonyango zonke iindlela ezinokuthi zithintele ukutyeba kakhulu.

Nangona kunjalo, kuphela kwezi ndlela ezingqineke zisebenza, kwaye kukho imiqobo ekusebenziseni ezi ndlela.

Iingcinga zokugqibela

Ubunzima obusempilweni bubalulekile ekugcineni impilo entle. Ukuthatha amanyathelo okuthintela ukutyeba kubomi bakho bemihla ngemihla linyathelo elifanelekileyo lokuqala. Nokuba utshintsho oluncinci, njengokutya imifuno emininzi kunye nokutyelela umthambo izihlandlo ezimbalwa ngeveki, kunokunceda ukuthintela ukutyeba kakhulu.

Ukuba unomdla kwindlela ehambelana ngakumbi nokutya kwakho, ingcali yokutya okanye isondlo unokukunika izixhobo zokuqalisa.

Ukongeza, ukudibana nomqeqeshi wakho okanye umntu ofundisa umzimba unokukunceda ufumane izinto ezisebenza kakuhle emzimbeni wakho.

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