Kuwedzera muviri muvana kwakazadza dambudziko rehuwandu. Nyanzvi dzinofungidzira kuti 17 muzana yemana inodarika uye imwe 14 muzana inowedzera. Zvinotendwa kuti zvikamu zviviri kubva muzvitatu zvevana vaduku zvakanyanya zvichange zvakanyanya kuva vanhu vakuru.
Kunyangwe kushayikwa kwekuita muviri uye kusava nemaitiro ekudya kunogona kunge kwakabatsira pakuwedzera uku kuwedzera, rimwe dambudziko guru nderekuti vana vazhinji vari kungova kuwana makirogiramu akawanda, izvo zvino zvashandurwa kuva mafuta akawanda.
Iwe unoziva mazana emakoriri iwe nevana vako vanoda zuva rega rega? Kunyangwe iwe kazhinji usingafanirwe kuverenga makoriro zuva rimwe nerimwe, zvinogona kubatsira kuti uone kuti zviyero zvakawanda zvevana vako zviri kubva kune zvinhu zvaanodya uye kunwa kwemazuva mashomanana kana masvondo uye wozvienzanisa nezuva revana vako caloric inoda. Izvi zvinonyanya kukosha kana mwana wako atova kuwandisa.
Kana iwe ukawana kuti kudya kwomwana wako kwekakori kune zvakawanda pasi apa kana kupfuura pamusoro pemitemo yepamusoro, iwe unofanirwa kutaura nemwana wako wepamusoro uye / kana chiremba chekudya chakanyoreswa kuti uwane rubatsiro kuronga kudya kwakanaka kune mwana wako.
Nenzira yakanaka, zviri nyore kuverenga uye kuverenga kuti zviyero zvakawanda zvevana vako vanoda zuva rega rega.
Kuita kuverenga
Iwe unogona kunge uchinetseka nokuti mwana wako ari kudya anodya uye iwe unofunga kuti haasi kuwana makirogiramu akakwana. Kana kuti, unganetseka kuti mwana wako anodya zvakawanda uye ari kuwana makorikori akawanda. Kunzwisisa kuti zviyero zvakawanda zvekoriki mwana wako zvaanoda zvingakubatsira iwe kunetseka zvishoma. Izvi zvingakubatsirawo kuti usazvinyanyisa mwana wako, sezvo vabereki vakawanda vanofungisisa kuti vangani makoriri vana vavo vanoda uye vanowana.
Kuti uverenge mazana emakorii anodiwa nevana zuva rega rega, iwe unongoda kuziva:
- Zera (vana vaduku vanoda mamwe makoriri kupfuura vana vaduku)
- Zvepabonde (mukomana kana musikana)
- Chiito chepamusoro (mwana ari kunyanya kushanda kana mubhedha here?)
Unoshandisa matanho aya kuti uverenge zvinodiwa nekodori yemwana wako zuva rega rega.
Nenguva Dzakashanda Boys
Kuenzaniswa kwekodori yezuva nezuva yevakomana vanonyatsoshanda vanosanganisira:
- Makore maviri: 1 000 koriori / zuva
- Makore matatu: 1,400 makoriro / zuva
- Makore mana: 1,400 makoriro / zuva
- Makore mashanu: 1,400 makoriro / zuva
- Makore matanhatu: 1,600 makoriro / zuva
- Makore manomwe: 1,600 makoriro / zuva
- Makore 8: 1,600 makoriro / zuva
- Makore 9: 1,800 makoriro / zuva
- Makore gumi: 1,800 makoriro / zuva
- Makore gumi nemana: 2,000 makorikori / zuva
- Makore 12: 2,200 makori / zuva
- Makore 13: 2,200 makori / zuva
- Makore 14: 2 400 makoriro / zuva
- Makore gumi nemashanu: 2 600 makoriro / zuva
- Makore gumi nematanhatu: 2,800 makoriro / zuva
- Makore 17: 2,800 makoriro / zuva
- Makore 18: 2,800 makoriro / zuva
Zvinorevei kuva nemwero wakashanda? Dzimwe tsanangudzo yakanaka dzinosanganisira:
- Kuva nemaitiro zvakashanda 60 maminitsi pazuva, mazuva masere mashanu pavhiki, kwemavhiki masere masere.
- Kuva nezviitiko zvinenge 13,000 zvezuva nezuva zvinotungamirira pa pedometer.
Ndezvipi zvinokosha sechinhu chinotarisirwa chekuita kwevana vaduku nevana vekuchikoro? Inosanganisira basa rakarongeka uye risina kusimbiswa.
Moderately Active Girls
Kuenzaniswa kwekodori yezuva nezuva yevasikana vanoita zvishoma zvinosanganisira:
- Makore maviri: 1 000 koriori / zuva
- Makore matatu: 1,200 makoriro / zuva
- Makore mana: 1,400 makoriro / zuva
- Makore mashanu: 1,400 makoriro / zuva
- Makore matanhatu: 1,400 makoriro / zuva
- Makore manomwe: 1,600 makoriro / zuva
- Makore 8: 1,600 makoriro / zuva
- Makore 9: 1,600 makoriro / zuva
- Makore gumi: 1,800 makoriro / zuva
- Makore gumi nemana: 1,800 makoriro / zuva
- Makore gumi nemaviri: 2,000 makorikori / zuva
- Makore 13: 2,000 makorikori / zuva
- Makore 14: 2,000 makorikori / zuva
- Makore gumi nemashanu: 2,000 makorikori / zuva
- Makore gumi nematanhatu: 2,000 makorikori / zuva
- Makore gumi nemashanu: 2,000 makorikori / zuva
- Makore 18: 2,000 makorikori / zuva
Mimwe mienzaniso yakanaka yevasikana vanoita zvakanyatsoshanda vanosanganisira avo vari:
- Kunyatsopindira 60 maminitsi pazuva, mazuva masere mashanu pavhiki, kwemavhiki masere.
- Iva nemakore 11 000 basa rezuva rimwe nerimwe rinotanga pa pedometer.
Ndezvipi zvinokosha sechinhu chinotarisirwa chekuita kwevana vaduku nevana vekuchikoro? Inosanganisira basa rakarongeka uye risina kusimbiswa.
Vakomana Vasingashandisi
Kufanirwa kwekodori zuva nezuva zvido zvevakomana vasingashandi zvinosanganisira:
- Makore maviri: 1 000 koriori / zuva
- Makore matatu: 1 000 makoriori / zuva
- Makore mana: 1,200 makoriro / zuva
- Makore mashanu: 1,200 makoriro / zuva
- Makore matanhatu: 1,400 makoriro / zuva
- Makore manomwe: 1,400 makoriro / zuva
- Makore 8: 1,400 makoriro / zuva
- Makore 9: 1,600 makoriro / zuva
- Makore gumi: 1,600 makoriro / zuva
- Makore gumi nemana: 1,800 makoriro / zuva
- Makore gumi nemaviri: 1,800 makoriro / zuva
- Makore 13: 2,000 makorikori / zuva
- Makore 14: 2,000 makorikori / zuva
- Makore gumi nemashanu: 2,200 makori / zuva
- Makore gumi nematanhatu: 2 400 makoriro / zuva
- Makore gumi nemashanu: 2 400 makoriro / zuva
- Makore 18: 2,400 makoriro / zuva
Vakomana vasiri kushingaira havaiti chero chiito chekuita zvishoma kana basa rakaoma muviri kana chero basa risina basa rezuva nezuva.
Somuenzaniso, kufamba kubva pamotokari kuenda kumusuo wepachikoro uye kubva kuchikoro kuenda kuchikoro kunongova chikamu chekuita kwemazuva mashoma emwana wako. Zvisinei, kana akatasva bhasikoro kuenda kuchikoro, izvo zvingangodaro zvinosvika pakuva kushanda.
Pasinei nokuti mwana wako ane uwandu hwepamusoro kana hutano hwakanaka, umukurudzire kuti ave akashanda, sezvo iri tsika yakanaka ine utano hwevanhu vose.
Vasikana Vasingashandi
Kufanirwa kwekodori zuva nezuva zvido zvevasikana vasiri kushanda zvinosanganisira:
- Makore maviri: 1 000 koriori / zuva
- Makore matatu: 1 000 makoriori / zuva
- Makore mana: 1,200 makoriro / zuva
- Makore mashanu: 1,200 makoriro / zuva
- Makore matanhatu: 1,200 makoriro / zuva
- Makore manomwe: 1,200 makoriro / zuva
- Makore 8: 1,400 makoriro / zuva
- Makore 9: 1,400 makoriro / zuva
- Makore gumi: 1,400 makoriro / zuva
- Makore gumi nemana: 1,600 makoriro / zuva
- Makore gumi nemaviri: 1 600 makoriro / zuva
- Makore 13: 1,600 makoriro / zuva
- Makore 14: 1,800 makoriro / zuva
- Makore gumi nemashanu: 1,800 makoriro / zuva
- Makore gumi nematanhatu: 1,800 makoriro / zuva
- Makore 17: 1,800 makoriro / zuva
- Makore 18: 1,800 makoriro / zuva
Pasinei nokuti mwana wako ane uwandu hwepamusoro kana hutano hwakanaka, mumukurudzire kuti ave anoshanda, sezvo iri tsika yakanaka ine utano hwevanhu vose.
> Sources:
> Dietary Guidelines 2015-2020. USDA.
> Youth Risk Behavior Surveillance System. CDC.