Ukutyeba kukuphazamiseka okuxhaphakileyo kunokuba abaninzi bakholelwa, kudlulela ngaphaya kokuba nekhilogram enye eyongezelelweyo, kuba ayichaphazeli nje umzimba kuphela, kodwa nempilo jikelele. Kulo lonke eli nqaku siza kunika iingcebiso zokunceda unyana wethu ukuba anciphise umzimba ngendlela enempilo, ngaphandle kokutya okumangalisayo kwaye ngaphandle kokulamba.
Ukutyeba kobuntwana kufikelela kumanani embali kwaye ayisosizathu sovuyo, ngokuchaseneyo, lixesha lokuyeka kwaye ubonakalise kwaye ubone ubomi ngokwembono. Siphila ubomi obungahlaliyo kwaye uninzi lwabantu abancinci kunye nabafikisayo ngakumbi. Asiyiboni njengento embi ukuba badlale imidlalo yevidiyo emininzi, endaweni yoko, uphuhliso lwezakhono olunikezelayo lubonakaliswe kakuhle, into esifuna ukuyixabisa ziiyure ezichithwa ngabantu abatsha isitulo.
Ayiseyiyo nje into yokuba kuphile ubomi obungaphumliyo, kodwa kukungatyi kakuhle kwaye olo xanduva luwela kubazali. Sikwayaqonda ukuba awusoloko unalo ixesha lokupheka usempilweni, okanye mhlawumbi ukupheka akuyondlwan’ iyanetha yethu, ngoko ke kufuneka sijonge iindlela ezizezinye ezifana nokutya okulungisiweyo.
Njengoko sibona, ukufikelela ekutyebeni kuyindlela eyakhiwe kwasebuntwaneni kwaye apho kukho izinto ezininzi ezinetyala, kwaye yile nto esiza kuyilungisa ngala macebiso. Akuyi kuba lula, kodwa kufuneka siqale namhlanje ukutshintsha indlela yethu yokuphila, kwaye uxanduva luhlala kuwo onke amalungu osapho, kungekhona kubazali kuphela, ngoku iindima zitshintshile kwaye inqanaba elitsha liqala.
Iingcebiso zokunciphisa umzimba kunye nempilo
Xa kukho abantwana abancinci kwintsapho, abadala kunye nabantakwethu abadala bangumzekelo othe ngqo kubantwana abancinci, ngoko kufuneka unakekele isigama, indlela owenza ngayo, ukutya, iishedyuli, amasiko, njl. Ke, ukuba sifuna ukuqalisa ukuphucula imikhwa yethu yobomi, kufuneka sibe ngumzekelo kubantwana, abantakwethu abadala kunye nathi njengabazali nabantu abadala.
Ukuphucula ukutya
Xa sibhekisela ekuphuculeni ukutya okunesondlo, asifuni ukungahloneli nawuphi na utata, umama okanye ootatomkhulu abalungiselela ukutya imihla ngemihla ngalo lonke uthando, inzondelelo nokuzinikela. Sibhekisa kuphela ekwenzeni utshintsho oluncinci ukwenza loo menyu imnandi ngakumbi.
Umzekelo, sinokuzisa imifuno yonke imihla, senze i-gazpachos, i-lasagna kunye nemifuno, senze i-pasta yemifuno, sinciphise inyama ebomvu, siphelise iziselo ezithambileyo kunye nejusi ye-ultra-processed, ukwazisa iziqhamo ezininzi, ukususa okanye ukunciphisa iisosi zorhwebo, ukutya ukutya okuninzi ngefiber, yongeza iiresiphi ngeembotyi, utye iyogathi engenaswekile, tshintsha i-Cola Cao okanye i-Nesquik ye-cocoa powder ecocekileyo, tshintsha ii-cereals zabantwana kwiinketho ezineswekile encinci, thenga isonka sengqolowa esipheleleyo kwaye ushiye isonka esisikiweyo ecaleni, njl.
Umsebenzi weqela
Silusapho, kwaye ukuba unyana wethu utyhubela ixesha elinzima, akalotshaba lwethu, yiyo loo nto kukho iingcali ezininzi zengqondo kunye noogqirha bengqondo abacebisa ukuba. Ezi ntlobo zotshintsho kwimikhwa yobomi kunye neendlela zokutya zenziwa kwintsapho yonke, endaweni yokwenza imenyu ekhethekileyo yenkwenkwe okanye intombazana.
Ngale ndlela sonke siya kuhlangana, siya kuxhasana kwaye umntwana omncinci akazukuziva enetyala, edanile okanye egxothiwe. Kwakhona, kunzima kangakanani, ukubona wonke umntu edla i-pizza kunye naye isaladi, ukunika umzekelo ogqithiseleyo.
Kwakhona, ukuba sonke sinobunzima obongezelelweyo, oko kuya kuba luphawu lokuba kukho into engahambi kakuhle kwindlela yethu yesiqhelo, ngoko siya kuncedana ukuphucula umgangatho wobomi bethu.
Yenza imisebenzi yezemidlalo ukunciphisa umzimba
Ukuzivocavoca ngumhlobo wethu ongcono kakhulu wokunciphisa umzimba, kodwa akukho nto yokubeka umntwana ukuba ajikeleze ukunciphisa umzimba, hayi. Kufuneka ibe yinto eqhubekayo kwaye ithathele ingqalelo imeko yakho yengqondo. Singaqala ngokuhambahamba yonke imihla, sikubonise yonke imidlalo eyenziwa kule ndawo, sikukhuthaze ukuba utyelele loo maziko, ukuthetha ngokubaluleka kokwenza imidlalo, njl.
Emva kokuba ekhethe umsebenzi wezemidlalo, mkhuthaze ukuba aphucule, ngaphandle kokumnyanzela, kwaye ugcine unxibelelwano oluthe ngqo ukuze abone ukuba akawuthandi na loo mdlalo okanye ukuba unyanzelekile ukuba aqhubeke ngenxa yokuba sivuya ngayo. Idla ngokuba sisimo sengqondo esixhaphake kakhulu ebantwaneni, abathethi nto kuba bebona abazali babo bonwabile, yaye loo nto idala ukungoneliseki nodano.
Into ebalulekileyo kukuba benze imisebenzi yezemidlalo kwaye bayenze ngolonwabo nangomdla. Akukhathaliseki nokuba yikarati, iimbaleki, ibhola ekhatywayo, umdaniso, ukukhwela iphenyane, ukuqubha, i-aerobics, ukujikeleza, njl. Kufuneka uphume endlini wenze ubuncinane iiyure ezi-2 zemidlalo kunye nemisebenzi yangaphandle ukuzigcina kufanelekile.
Nciphisa umthamo weswekile yonke imihla
Eli nyathelo libaluleke ngokwenene. Ngokutsho kwe-WHO, umntu omdala okanye umntwana kufuneka adle ubuninzi be-25 grams yeswekile ngosuku. Sithetha iswekile egalelwe. Nangona kunjalo, sonke siyazi ukuba le mali ngamanye amaxesha iphinda kathathu. Iigram zobisi, iisiriyeli, ijusi, iibhanzi, izonka ezisikiweyo, itumata eqhotsiweyo, iyogathi, ikokho enyibilikayo, iicookies, ice cream, njl. Sidibanisa kwaye sigqibe usuku kunye ne-40 grams yeswekile.
Singenza utshintsho ekutyeni sijonge ezinye iindlela ezisempilweni. Umzekelo, endaweni ye-ultra-processed chocolate custard sinokuthatha isitya kwaye songeze iyogathi yendalo yeGreek kwaye songeze icephe eli-1 lomgubo wecocoa ococekileyo, uyishukumise kwaye kuphelele apho. Enye inketho iya kuba kukwenza i-cookies nge-oatmeal kunye nebhanana, sebenzisa i-erythritol ukunambitha, ukubeka iziqhamo kwi-yogurt, ukusebenzisa ubusi, ukusela ubuncinane i-75% yetshokolethi, njl.
Nciphisa ukutya ukuze unciphise umzimba
Amaxesha amaninzi siqhele ukwenza njengohlobo lwemivuzo esiyenzayo kuthi, njengokuphuma siye kwisidlo sangokuhlwa ngolwezihlanu, ukutya ipizza ngesidlo sasemini ngeMigqibelo, ukutya iilekese kunye ne-ayisikrimu kwiimuvi, ukutya ukutya okuqhotsiweyo, iipastries zamashishini, njl. Kufuneka sikuphelise konke oku okanye sinciphise kakhulu.
Ukuba asifuni ukunciphisa ezo ziphumo, singakwazi khangela ezinye iindlela njengeendawo zokutyela ezinempilo, ukukhetha ukhetho olunempilo njengokungadli ukutya okuthosiweyo okanye iziphuzo ezithambileyo, ukukhangela izicwangciso zangaphandle, ukuhamba ukuya kwindawo yokutyela, ukwandisa inani lemifuno kunye neziqhamo kwimenyu, njl.
Chitha ixesha elingakumbi ngaphandle
Isibakala sokuba ngaphandle sisebenza iintliziyo zethu Ekubeni kufuneka sihambe ngakumbi, siya kuhamba, sithatha ithuba lokudibana nabantu abaninzi, abantwana bagijima baze badlale kunye, sinandipha indalo kunye nelanga, njl. Ngamafutshane, zizicwangciso ezahlukeneyo ezikwaphucula ubudlelwane bethu bosapho kunye nokuzithemba kwethu, kwaye zisenze sibhiyozele ixesha, sonwabe, sitshintshe indawo, sidibane nabantu abatsha njalo njalo. Konke oku kubaluleke kakhulu kwimpilo, phantse njengokutya okuchanekileyo kunye nokwenza imidlalo ephakathi amaxesha amaninzi ngeveki. Ngamafutshane, le yindlela yokuphila enempilo.
Ayisebenzi, ndenze ntoni?
Ukuba sibona ukuba nangona yonke imizamo esiyenzayo, unyana wethu akanciphisi ubunzima, lixesha lokuba thetha neengcali. Kufuneka kuthiwe ngaphambi kokuba uqalise utshintsho kwindlela yokutya kunye nokwazisa imisebenzi yezemidlalo, ukuba sibona ukuba umntwana wethu unokukhuluphala, kungcono ukudibana nodokotela oyingcali kwisondlo. Nguye kuphela oya kukwazi ukusinika amanyathelo alungelelaniswe nemeko yomntwana wethu ofikisayo.
Kwimeko apho singakhange sibonisane khona, ngoku lixesha, ekubeni sibonile ukuba yonke intsapho yenza umzamo wokunciphisa inyama ebomvu, ukutya okuthosiweyo, iilekese, senze imidlalo emininzi kakhulu, siye saqaphela. ukutya kwethu, iimfuno, sifunde ukupheka izitya ezintsha, sichithe ixesha elininzi kunye, njl. kodwa ilungu lentsapho elinye okanye ngaphezulu abakhange bakwazi ukunciphisa umzimba.
Le meko iyakhathaza wonke umntu. Njengoko besitshilo ngaphambili, akukhuthazwa ukuba ushiye "yedwa" umntu ongakhange aphumelele injongo yakhe, kodwa ngumzamo weqela kwaye sonke sizibophelele ekuphuculeni nasekutshintsheni indlela yethu yokuphila. Ngoku kuxa efuna inkxaso eninzi kwaye kulapho ingcali ibonakala khona kwaye iimvavanyo ezifanelekileyo zenziwa ukubona ukuba kutheni unyana wethu engakhange alahlekelwe isisindo.