Nzira dzezuva nezuva dzekuita hutano hupenyu hweNorm
Isu tose tinoziva kutaura, 'ita sezvandiri kutaura, kwete sezvandiri kuita.' Asi zano iroro haruwanzoshanda, nekuda kwezvikonzero zvakawanda. Kana iwe usingakwanisi kutevera mazano ako, nei mumwe munhu achifanira? Uye kana vanhu vachikuremekedza, vachada kuita sezvaunoita. Pakupedzisira, zvaunotaura ndezvechokwadi chete kusvikira iwe uchiratidza kuti inoshandura kuita.
Nzira dzakawanda dzehutano hwemararamiro ehutano muWeight Health Initiative haingoparidzi mazano akanaka, vanozviisa muupenyu hwavo pachavo.
Pano tinonzwa kubva kune nyanzvi dzinotarisana nematambudziko ose enyika chaiwo akakomba kuti tingaita sei hutano hwemazuva ose semhuri. Ndinokukurudzira kuti uite sezvavanotaura nokuti mazano avo apfuura muedzo wakaoma: Ndizvo zvavanoita uye kune vanhu vavanoda zvikuru munyika.
Iva Muenzaniso Wakanaka
Michael Dansinger, MD
Mutungamiri wekuvamba, Chirwere cheshuga chekuchinja Chirwere cheTufts Medical Centre; Wellness Director, Boston Heart Lifestyle Program
Ndiri chiremba wehutano hwemararamiro uye mubereki wevana vatatu vane makore 15, 13, uye 11. Ini nomudzimai wangu takawana kukosha kukuru mukuenzanisira tsika dzakanaka dzoupenyu nekuudza vana vedu kuti chinangwa chezviito izvi ndechekugara zvakanaka.
Vana vedu vanotiona isu toga tichigadzira zvokudya zvinovaka muviri, ivai mabiko ehutano kana zvikabikwa zvakagadzirwa, zvatinodzidzisa kugadzirira. Vanodzidza maitiro ekururamisa zvakanaka pakati pezvokudya-zve-iwe-uye "kubata," uye kutitarisa zvishoma nezvishoma kuva zvishoma zvishoma pamusoro pekupedzisira sezvo isu takura.
Tinoshandisa zuva rega rega uye tikurudzira mwana mumwe nomumwe kuti atore mumitambo yematambo yakadai sedhaving, basketball, uye track. Vanodzidza kunaka kwemitambo uye kuti vangaisa pfungwa sei pane zvishoma nezvishoma vanovandudza uye vanosimudzira vashandi pamwe chete. Semhuri, isu tinopindira mumabasa ekuzvipira anobatsira vamwe kutungamirira hupenyu huri nani, kusanganisira kushanda mumasukirini emuchodzi nekudzidzisa dzidzo dzekushambira vana.
Vana vedu vanogona kuona nyore kuti tinotora kuzvipira kwedu kurarama hutano hwakanaka uye kuti hunobatanidzwa muupenyu hwedu hwezuva nezuva. Pamwe chete, mhuri idzi dzinovadzidzisa nzira yekurarama upenyu hwavo hwakanakisisa.
Isa danho
Joel Fuhrman, MD
Bhidhiyo, chiremba wemhuri, muchengeti wezvokudya, nhanhatu yeNew York Times munyori anonyanya kukosha, munyori we "Dendaase Anoratidza Mwana Wako"
Haasi vabereki vose vanoziva kukosha kwokudyisa vana zvakanaka; avo vanotarisana nehondo yekukwira nokuti kukanganisa vana kudya zvokudya zvisina kuchena kwave kuchiva tsika. Zvisinei, kana mafambiro asina kunaka anogadziriswa, ari akaoma zvikuru kuderedza.
Ndinokukurudzira kuti uite mamiriro ezvinhu epamba akazara nemaitiro anopa utano. Idya kudya pamwe chete semhuri. Chengetedza zvakasiyana-siyana zvinopa utano, zvekudya zviripo zviripo kuitira kuti vana vagone kusarudza uye kunakidzwa nevanoda kudiwa: bvisa miriwo yakasvibirira ne hummus kana imwe nenyuchi yakagadzirirwa uye nut dips. Hazvina kumboitika kare kuti utaure nezvemiriwo inovaka sei ubongo hwedu, kwete miviri yedu, uye kuti kudya kunogadziriswa kunowedzera sei ubongo hwedu, kunoita kuti tisava neuchenjeri, uye tigoita kuti tisafara. Kunyange vana vaduku vanokwanisa kunzwisisa pfungwa yokuti nhengo dzose dzomuviri wenyu dzinogona kubatsirwa kana kukuvadzwa nezvinoitika mumuromo.
Ita zvose zvaunogona kuti urege kuita chikafu chinokonzera kukakavara. Ita kuti vana vako vazive kuti chido chako chekuti vadye neutano vanobva kune rudo rwavo kwavari uye chido chekuti vave noupenyu hunofadza, hwakanaka. Iko pachava nenguva dzimwe nguva vana vako vachida kudya kudya shamwari dzavo dziri kudya. Ndinokurudzira kuvapa rusununguko mumamiriro ezvinhu aya, kupa mazano ekuderedza zvinokuvadza, asi kwete kuzvidzora kana kuvadzingirira pashure.
Nzira dzekudya zuva nezuva iwe unogadzira pamba dzinoisa nheyo yezvokudya zvevana vako uye hutano huchauya.
Ita Chinhu Chezvikanganiso
Tom Rifai, MD, FACP
Henry Ford Health System System Mutevedzeri Wezvokurapa, Utano hweMetabolic; Wayne State University Clinical Assistant Purofesa weMishonga
Paunenge uchisiya mwana wako ane nhaka yehuviri hwakanaka uye hwepfungwa kunoda kuzvitsaurira uye, pane dzimwe nguva, kushanda zvakaoma, mamwe ematambudziko anokosha ekuita izvozvo haana kunyanya kuoma.
Anowanzoregererwa ndeye kuva netsitsi iwe pachavo uye nevamwe kune rwendo rwemhuri yako kuenda kune mararamiro akanaka. Panzvimbo pokuzvirova isu nokuda kwe "mashizha," ngativashandise mumikana yeku "SLIP" (mira, tarisai, tsvagai uye kuronga). Edza kudzivisa kunzwa uine mhaka pamatambudziko uye, pane kudaro, simuka kuchiitiko.
Somuenzaniso, kana iwe uri muzororo nemumwe mhuri iwe wakaronga mberi uye wakafamba kuenda kuresitorendi apo mhuri yako yakanga ichimhanya uye yakatora teksi, ichitaura kuti pfungwa yavo yakanaka sei pane kuchema kuti iwe hausi chikamu chayo. Zvichida kuratidza kudzokera kuhotera semhuri pamwe chete, "kunyanya sezvo isu tose takagovana zvishoma kudyidzana." Izvi zvicharatidza mwana wako kukosha kwaunoita iwe pachako pakuva neukama hwakanaka nemabasa ekuita uye zvokudya.
Kuunza munhu wese se "zvose" sezvinobvira kunokosha. Gamuchirai mhuri kumubvunza mibvunzo uye kupindura pasina kutonga. Uye rangarira, mararamiro evanhu anenge ari kudzidza nguva dzose. Iwe unogona kudiwa kutarisa mhinduro dzemibvunzo. Paunenge uchidaro, tapota shandisa nzvimbo yakatendeseka yakadai seWeight Health Initiative kana Centre yeScience muHurumende.
Enda kuLecturing
Dina Rose, PhD
Nyanzvi yezvematongerwo enyika, mudzidzisi wevabereki, nyanzvi yekudyisa
Nzira yakanakisisa yekukurudzira tsika yehutano kuvana vako yakakwana zvachose: Usataurira vana vako nezvehutano (kana zvisati zvaitika musati watanga tsika dzakanaka). Kuita saizvozvo, zvinosvika, nguva dzose inodzorera shure.
Semuenzaniso, kune tsvakurudzo yakawanda inoratidza kuti vabereki vakawanda vanokonzera kudya kwakanaka nokuti ine utano, vana vaduku vanoda kuidya. Mune rumwe ruzivo, rakabudiswa muHeritage Education Research, vana vakanga vasingagoni kutaura kuti vaifarira chinwiwa painenge chichinyorwa sehutano kupfuura apo chaingova chakanyorwa sechitsva. Funga nezvazvo nenzira iyi: Unogona kunakidzwa nekudya nekuti inonaka zvakanaka; iyi inonzi inobatsira. Kana, iwe unogona kunakidzwa nezvokudya nokuti zvichaita kuti utano hwakanaka; iyi inonzi inobatsira. Apo vanhu vanoisa pfungwa pane chimwe chinhu chinobatsira, chinove chekudya kudya kwakanaka, kushanda, kana kuti kwete, vanoifarira zvishoma.
Pfungwa yokuti kuita zvakanaka chiri nani kudarika kungoziva zvakarurama hakusi kwakanyanya sezvinogona kuonekwa. Pashure pezvose, tinodzidzisa vana tsika yekugeza asati tadzidzisa kukosha kwehutsanana. Tinovadzidzisa tsika yekukwira pachigaro chemotokari tisati tavadzidzisa pamusoro pekuchengetedza motokari. Mienzaniso inoenderera mberi. Saka, ramba uchienda mberi pamusoro pekukurukurirana kwehutano uwane kodzero yekusimudzira zviito zvinoshandura hukama hwakanaka pakuzvibata. Iwe unogona kubatsira vana vako kugadzira nzira dzakanaka vasati vatomboziva kuti tsika dzavo dzakanaka kwavari.