Njira Zonse Zomwe Zingakhalire Moyo Wathanzi ku Norm
Tonse timadziwa mawu akuti, 'chitani zomwe ndikuzinena, osati monga ineyo.' Koma chenjezo limenelo siligwira ntchito, pa zifukwa zingapo. Ngati simungatsatire malangizo anu, bwanji wina aliyense? Ndipo ngati anthu amakulemekezani, adzafuna kuchita monga momwe mumachitira. Pomalizira, zomwe mumanena ndi zongopeka mpaka mutasonyeza kuti zimatanthawuzira kuti muzichita.
Akatswiri ambiri azachipatala omwe ali mu True Health Initiative samangopereka uphungu wabwino, amawagwiritsa ntchito pamoyo wawo.
Pano ife timamva kuchokera kwa akatswiri omwe akukumana ndi mavuto omwe akukumana nawo mdzikoli ozungulira momwe tingakhalire thanzi labwino monga banja monga tonsefe. Ndikukulimbikitsani kuti muchite zomwe akunena chifukwa malangizo awo apambana mayesero ovuta: Ndizo zomwe amachita ndi anthu omwe amakukonda kwambiri padziko lapansi.
Khalani Chitsanzo Chabwino
Michael Dansinger, MD
Mtsogoleri Woyambitsa, Gawo la Kusintha kwa Shuga Tufts Medical Center; Bungwe la Wellness, Boston Heart Lifestyle Program
Ndine dokotala wamankhwala wathanzi komanso kholo la ana atatu ali ndi zaka 15, 13, ndi zaka 11. Ine ndi mkazi wanga tapindula kwambiri pakuwonetsa zizoloŵezi za moyo wathanzi ndikuuza ana athu kuti cholinga cha zintchitozo ndi kukhalabe bwino.
Ana athu amatiwona aliyense akudya chakudya chopatsa thanzi, akhale saladi wathanzi kapena mbale zophika, zomwe timawaphunzitsa kukonzekera. Amaphunzira momwe angasamalire bwino pakati pa zakudya zabwino ndi "kuchita," ndi kutiwonetsa ife pang'onopang'ono kukhala zovuta kwambiri panthawiyi pamene tikukalamba.
Timachita masewera olimbitsa thupi tsiku ndi tsiku ndikulimbikitsa mwana aliyense kutenga nawo mbali pa masewera a masewera monga kujambula, basketball, ndi track. Amaphunzira masewera abwino a masewera komanso momwe angaganizire pang'onopang'ono kuti adzikonzekerere komanso akulimbikitsana nawo. Monga banja, timagwira nawo ntchito zodzipereka zomwe zimathandiza ena kukhala ndi moyo wathanzi, kuphatikizapo kugwira ntchito mukhitchini ya supu ndi maphunziro a kusambira ana.
Ana athu amatha kuona mosavuta kuti timadzipereka kuti tikhale ndi thanzi labwino komanso kuti tikulumikizana ndi moyo wathu wa tsiku ndi tsiku. Pamodzi, mabanjawa amawaphunzitsa momwe angakhalire moyo wawo wabwino kwambiri.
Ikani Stage
Joel Fuhrman, MD
Dokotala wavomerezeka wa pabungwe, wofufuzira zakudya, wolemba mabuku watsopano wa New York Times wachisanu ndi chimodzi, wolemba "Matenda Owonetsera Mwana Wanu"
Si makolo onse omwe amazindikira kufunika kokondweretsa ana bwino; Anthu omwe akukumana ndi nkhondo yowonongeka chifukwa cholola ana kudya zakudya zopanda phindu zakhala zosavuta. Komabe, pakakhala kukhazikitsa makhalidwe oipa, zimakhala zovuta kwambiri.
Ndikukulimbikitsani kuti mukhazikitse malo okhala panyumba odzaza ndi zamoyo zabwino. Idyani chakudya chamodzi pamodzi monga banja. Gwiritsani zakudya zosiyanasiyana zamtundu wathanzi, kuti ana athe kusankha ndi kusangalala ndi zokondedwa zawo: kudula ndiwo zamasamba zakuda ndi hummus kapena nyemba zina zowonongeka. Sikumayambiriro kwambiri kuti tilankhule za momwe masamba amatengera ubongo wathu, osati matupi athu, komanso momwe zakudya zowonongeka zimafooketsa ubongo wathu, zimatipangitsa kukhala opanda nzeru, komanso zimapangitsa kuti tisakhale osasangalala. Ngakhale ana aang'ono amatha kumvetsa kuti gawo lililonse la thupi lanu lingathandizidwe kapena kupweteka ndi zomwe zimatuluka pakamwa.
Chitani zabwino kuti musamapange chakudya kukhala magwero a nkhondo. Onetsetsani kuti ana anu adziwa kuti chilakolako chanu choti iwo adye bwino chimachokera mu chikondi chanu kwa iwo komanso chikhumbo chawo kuti akhale ndi moyo wosangalala komanso wathanzi. Padzakhala nthawi zina pamene ana anu akufuna kudya zakudya zomwe abwenzi akudya. Ndimapereka ufulu kwa iwo, ndikupatsani malingaliro kuti kuchepetsani zovulaza, koma osati kuwongolera kapena kuwatsutsa.
Zomwe mumadyera tsiku ndi tsiku zomwe mumakhazikitsa panyumba zimakhazikitsa maziko a chakudya cha ana anu komanso zaumoyo wamtsogolo.
Pangani Malo Okulakwa
Tom Rifai, MD, FACP
Mtsogoleri wa zaumoyo wa Henry Ford, Health Medical Metabolic; Mphunzitsi wa Medicine wa Wayne State University Clinical Assistant
Pamene mukusiya mwana wanu ali ndi cholowa chamoyo ndi chakumverera kumafuna kudzipatulira ndipo, nthawi zina, kugwira ntchito mwakhama, zina mwazofunikira kwambiri pakuchita zimenezo sizili zovuta.
Kaŵirikaŵiri kumanyalanyazidwa ndi kukhala wachifundo kwa iwe mwini komanso ena mu ulendo wa banja lanu kuti mukhale ndi moyo wathanzi. M'malo modzimenyera nokha chifukwa cha "mapepala," tiyeni tiwapatse mpata wakuti "SLIP" (imani, yang'anani, fufuzani ndikukonzekera). Yesetsani kupewa kudziimba mlandu pazovuta, ndipo m'malo mwake, mupite ku nthawiyi.
Mwachitsanzo, ngati muli pa tchuthi ndi banja lina lomwe munakonzekera kutsogolo ndikuyenda kupita ku resitilanti pamene banja lanu likuthamangira mofulumira ndikukwera tekesi, dziwani kuti malingaliro awo anali abwino bwanji mmalo molira kuti simunali gawo lawo. Mwina ndikupemphani kuti mubwererenso ku hotelo monga mabanja pamodzi, "chifukwa tonsefe timagawira pang'ono." Izi ziwonetsanso mwana wanu kufunika komwe mumakhala nawo pokhala ndi ubale wabwino ndi masewera olimbitsa thupi ndi chakudya.
Kubweretsa aliyense ngati "zonse" momwe zingathere n'kofunika. Landirani banja kuti lifunse mafunso ndikuyankha popanda chiweruzo. Ndipo kumbukirani kuti moyo umakhala nthawi zonse kuphunzira. Mungafunike kuyang'ana mmwamba mayankho a mafunso. Mukamachita zimenezi, chonde gwiritsani ntchito gwero lodalirika monga Initiative Health Initiative kapena Center for Science mu Public Interest.
Pitani ku Lecturing
Dina Rose, PhD
Katswiri wa zaumulungu, mphunzitsi wa kholo, katswiri wodyetsa
Njira yabwino yolimbikitsira chikhalidwe cha thanzi la ana anu ndi yopanda phindu: Musalankhule ndi ana anu za thanzi (kapena osati asanayambe zizoloŵezi zabwino). Kuchita izo, izo zimatuluka, nthawizonse nthawizonse zimabwereranso.
Mwachitsanzo, pali kafukufuku wochuluka wosonyeza kuti makolo ambiri amakankhira chakudya chamoyo wathanzi chifukwa chakuti ali ndi thanzi labwino, ana ochepa amafuna kudya. Phunziro limodzi, lofalitsidwa mu Health Education Research, ana sakanenedwa kuti amakonda zakumwa pamene zidawoneka ngati zathanzi kuposa pamene zikanatchulidwa kuti zatsopano. Ganizirani izi motere: Mungathe kusangalala ndi chakudya chifukwa zimakondweretsa bwino; izi zimatchedwa kupindula. Kapena, mukhoza kusangalala ndi zakudya chifukwa zimakupangitsani kukhala wathanzi; izi zimatchedwa chopindulitsa kwambiri. Anthu akamangoganizira zopindulitsa, kaya akudya chakudya chabwino, kukhala otanganidwa, kapena ayi, amasangalala nawo.
Lingaliro lakuti kuchita zabwino kuli bwino kuposa kungodziwa chomwe chiri cholondola sikumangowonjezereka monga kungawonekere. Ndipotu, timaphunzitsa ana chizolowezi chosamba tisanawaphunzitse kufunika kwa ukhondo. Timawaphunzitsa chizolowezi chokwera pa mpando wa galimoto tisanatiphunzitse za chitetezo cha galimoto. Zitsanzo zikupitirira. Choncho, tulukani bwino pa zokambirana za thanzi ndipo chitani zoyenerera kuchita zomwe zimamasulira umoyo wabwino mu khalidwe. Mukhoza kuthandiza ana anu kukhazikitsa njira zathanzi asanadziwe kuti zizolowezi zawo ndi zabwino kwa iwo.