Kunenepa kwambiri kwa ana kwafika poyambira mliri. Akatswiri amanena kuti 17 peresenti ya ana ndi ofunika kwambiri ndipo ena 14 peresenti ndi owonjezera. Amakhulupirira kuti magawo awiri pa atatu a ana olemera kwambiri amakhala olemera kwambiri.
Ngakhale kuti kusachita masewero olimbitsa thupi ndi kusowa zakudya zoperewera zomwe zakhala zikupangitsa kuti ukhale wonenepa kwambiri, vuto lina lalikulu ndilokuti ana ambiri akungotenga zakudya zambirimbiri, zomwe zimakhala mafuta owonjezera.
Kodi mumadziwa kuchuluka kwa ndalama zomwe inu ndi ana anu mumafunikira tsiku lililonse? Ngakhale kuti nthawi zambiri simuyenera kuwerengera ndalama tsiku ndi tsiku, zingakhale zothandiza kufufuza kuti mwana wanu akupeza zotani kuchokera ku zinthu zomwe amadya ndi kumwa kwa masiku angapo kapena masabata ndikuziyerekeza ndi tsiku la mwana wanu zofuna za caloriki. Izi ndi zofunika makamaka ngati mwana wanu ali kale kunenepa kwambiri.
Ngati mupeza kuti mwana wanu amadya zakudya zamtundu wanu pansi kapena pamwamba pa ndondomeko yoyenera, muyenera kulankhula kwa dokotala wanu wa ana komanso / kapena olemba zakudya kuti apeze chithandizo chokonzera zakudya zabwino kwambiri kwa mwana wanu.
Mwamwayi, n'zosavuta kuwerengera ndi kuwerengera kuchuluka kwa makilogalamu omwe ana anu amafunikira tsiku lililonse.
Kupanga Mawerengedwe
Mwinamwake mukudandaula chifukwa mwana wanu ndi wodya kudya ndipo mukuganiza kuti sakupeza makilogalamu okwanira. Kapena, mungadandaule kuti mwana wanu amadya zambiri ndipo akupeza makilogalamu ambiri. Kumvetsetsa kuchuluka kwa makilogalamu omwe mwana wanu akufunikira kwenikweni kungakuthandizeni kudandaula pang'ono. Zingakuthandizeninso kupeŵa kudwalitsa mwana wanu, monga momwe makolo ambiri amawerengera kuti ndi ana angati owonjezera okhutira omwe amapeza.
Kuti muwerenge kuchuluka kwa makilogalamu omwe mwana amafunikira tsiku lirilonse, mufunikira kudziwa awo:
- Zaka (ana okalamba amafunikira makilogalamu ambiri kuposa ana aang'ono)
- Kugonana (mnyamata kapena mtsikana)
- Mbali ya ntchito (kodi mwanayo ali ndi mphamvu yogwira ntchito kapena mbatata?)
Amagwiritsa ntchito ma chart awa kuti awerengere zosowa za kalori tsiku ndi tsiku.
Anyamata Ogwira Ntchito Mwachangu
Malingana ndi kalori ya tsiku ndi tsiku amafunika anyamata ochita bwino ndi awa:
- 2 zaka: 1,000 calories / tsiku
- Zaka 3: makilogalamu 1,400 / tsiku
- Zaka 4: calories 1,400 / tsiku
- Zaka 5: makilogalamu 1,400 / tsiku
- Zaka 6: makilogalamu 1,600 / tsiku
- Zaka 7: calories 1,600 / tsiku
- Zaka 8: makilogalamu 1,600 / tsiku
- Zaka 9: 1,800 makilogalamu / tsiku
- Zaka 10: 1,800 makilogalamu / tsiku
- Zaka 11: makilogalamu 2,000 / tsiku
- Zaka 12: makilogalamu 2,200 / tsiku
- Zaka 13: makilogalamu 2,200 / tsiku
- Zaka 14: makilogalamu 2,400 / tsiku
- Zaka 15: makilogalamu 2,600 / tsiku
- Zaka 16: 2,800 makilogalamu / tsiku
- Zaka 17: 2,800 makilogalamu / tsiku
- 18 zaka: 2,800 makilogalamu / tsiku
Kodi kutanthawuza kumakhala kotani? Mafotokozedwe ena abwino ndi awa:
- Kukhala wolimba kwambiri pamphindi 60 patsiku, osachepera masiku asanu pa sabata, kwa masabata asanu ndi limodzi.
- Kukhala ndi ntchito 13,000 tsiku ndi tsiku kumayenda pa pedometer.
Nchiyani chomwe chimafunika ngati ntchito yolimbitsa thupi kwa ana aang'ono ndi ana a sukulu? Zimaphatikizapo zochitika zolimbitsa thupi komanso zosapangidwira.
Atsikana Ogwira Ntchito Mwachangu
Malingana ndi kalori ya tsiku ndi tsiku yofunikira kwa atsikana omwe ali otetezeka ndi awa:
- 2 zaka: 1,000 calories / tsiku
- 3 zaka: 1,200 makilogalamu / tsiku
- Zaka 4: calories 1,400 / tsiku
- Zaka 5: makilogalamu 1,400 / tsiku
- Zaka 6: makilogalamu 1,400 / tsiku
- Zaka 7: calories 1,600 / tsiku
- Zaka 8: makilogalamu 1,600 / tsiku
- Zaka 9: makilogalamu 1,600 / tsiku
- Zaka 10: 1,800 makilogalamu / tsiku
- Zaka 11: 1,800 makilogalamu / tsiku
- Zaka 12: makilogalamu 2,000 / tsiku
- Zaka 13: makilogalamu 2,000 / tsiku
- Zaka 14: makilogalamu 2,000 / tsiku
- Zaka 15: makilogalamu 2,000 / tsiku
- Zaka 16: makilogalamu 2,000 / tsiku
- Zaka 17: makilogalamu 2,000 / tsiku
- Zaka 18: makilogalamu 2,000 / tsiku
Zitsanzo zina zabwino za atsikana omwe amagwira ntchito mwachangu ndi awa:
- Momwemo mwakhama 60 minutes pa tsiku, osachepera masiku asanu pa sabata, kwa masabata asanu ndi limodzi.
- Khalani ndi ntchito zosachepera 11,000 tsiku ndi tsiku pa pedometer.
Nchiyani chomwe chimafunika ngati ntchito yolimbitsa thupi kwa ana aang'ono ndi ana a sukulu? Zimaphatikizapo zochitika zolimbitsa thupi komanso zosapangidwira.
Anyamata Amene Sagwira Ntchito
Malingana ndi kalori ya tsiku ndi tsiku yofunikira kwa anyamata omwe sali othandizira ndi awa:
- 2 zaka: 1,000 calories / tsiku
- 3 zaka: 1,000 calories / tsiku
- Zaka 4: makilogalamu 1,200 / tsiku
- Zaka 5: makilogalamu 1,200 / tsiku
- Zaka 6: makilogalamu 1,400 / tsiku
- Zaka 7: makilogalamu 1,400 / tsiku
- Zaka 8: makilogalamu 1,400 / tsiku
- Zaka 9: makilogalamu 1,600 / tsiku
- Zaka 10: makilogalamu 1,600 / tsiku
- Zaka 11: 1,800 makilogalamu / tsiku
- Zaka 12: 1,800 makilogalamu / tsiku
- Zaka 13: makilogalamu 2,000 / tsiku
- Zaka 14: makilogalamu 2,000 / tsiku
- Zaka 15: makilogalamu 2,200 / tsiku
- Zaka 16: makilogalamu 2,400 / tsiku
- Zaka 17: makilogalamu 2,400 / tsiku
- 18 zaka: 2,400 makilogalamu / tsiku
Anyamata omwe sagwira ntchito samachita zochitika zolimbitsa thupi kapena zolimba kapena zochitika zina zosagwira ntchito tsiku ndi tsiku.
Mwachitsanzo, kuyenda kuchoka pa galimoto kupita kutsogolo kwa sukulu komanso kuchoka m'kalasi kupita ku sukulu ndi mbali imodzi chabe ya zochitika za tsiku la mwana wanu. Komabe, ngati atakwera njinga kupita ku sukulu, izi zikhoza kukhala zogwira ntchito.
Kaya mwana wanu akulemera kwambiri kapena ali ndi thanzi labwino, lim'limbikitseni kuti azikhala achangu, chifukwa ndi chizoloŵezi chabwino chabwino kwa aliyense.
Atsikana Amene Sali Ogwira Ntchito
Malingana ndi kalori tsiku ndi tsiku zosowa za atsikana omwe sali othandizira ndi awa:
- 2 zaka: 1,000 calories / tsiku
- 3 zaka: 1,000 calories / tsiku
- Zaka 4: makilogalamu 1,200 / tsiku
- Zaka 5: makilogalamu 1,200 / tsiku
- Zaka 6: makilogalamu 1,200 / tsiku
- Zaka 7: makilogalamu 1,200 / tsiku
- Zaka 8: makilogalamu 1,400 / tsiku
- Zaka 9: makilogalamu 1,400 / tsiku
- Zaka 10: makilogalamu 1,400 / tsiku
- Zaka 11: makilogalamu 1,600 / tsiku
- Zaka 12: makilogalamu 1,600 / tsiku
- Zaka 13: calories 1,600 / tsiku
- Zaka 14: 1,800 makilogalamu / tsiku
- Zaka 15: 1,800 makilogalamu / tsiku
- Zaka 16: 1,800 makilogalamu / tsiku
- Zaka 17: 1,800 makilogalamu / tsiku
- 18 zaka: 1,800 makilogalamu / tsiku
Kaya mwana wanu akulemera kwambiri kapena ali ndi thanzi labwino, limulangizeni kuti akhale achangu, chifukwa ndi chizoloŵezi chabwino chabwino kwa aliyense.
> Zotsatira:
> Zowonjezera Zakudya 2015-2020. USDA.
> Mchitidwe Wowonongeka wa Achinyamata. CDC.