Thola amaqiniso mayelana nokukhuluphala kwengane
Kuningi lokukhathazeka okuhambisana nokuba nezingane, okunye okufundayo masinyane lapho ubona ingane yakho ibeka phansi i-skateboard ngaphandle kwesigqoko. Njengoba impilo yakho (neyeyabo) idlula phambi kwamehlo akho, kungenzeka ukuthi awunakho ukuthi ungabonga kanjani ingane yakho esebenzayo (uma ingenangqondo). Nokho, ngokuphindaphindiwe, ukukhuluphala kuba yinto engaphephile kakhulu esingayenza ezinganeni zethu.
Izibalo zakamuva zihlekisayo. Isikhungo Sokulawulwa Kwezifo sinamanani amabizayo mayelana nezingane zethu ezikhulu kakhulu:
- Ukukhuluphala kwengane kuye kwaphindaphindaphindwa kabili ezinganeni futhi sekuphindwe kabili kubantwana eminyakeni engamashumi amathathu edlule.
- Ukukhuluphala kwamantombazane phakathi kuka-6-11 kusukela ku-7% ukuya ku-18% kusukela ngo-1980
- Ngo-2012, ngaphezu kwengxenye eyodwa kwezintathu zezingane kanye nentsha yayinamafutha kakhulu kunabo bonke.
Sonke Sonke ngokweqile
Ngakho-ke, sinamafutha, izingane zethu zinamafutha, futhi sinenkinga enkulu ezandleni zethu ngoba izingane ezikhuluphele ngokuvamile ziba abantu abadala kakhulu.
Lezi zinombolo zingase zizwakale ziyesabeka, kodwa kukhona ongakwenza uma unomntwana okhuluphele noma okhuluphele. Okokuqala, udinga ukuzifundisa kancane ezingozini zokukhuluphala kwengane yakho. Ezinye zalezi zingozi zihlanganisa:
- Ukuzenyeza
- Ukucindezeleka
- Ingozi eyengeziwe ye-type 2 yesifo sikashukela, eyaziwa nangokuthi isifo sikashukela sabantu abadala
- Ingozi eyengeziwe yokwehla kwegazi
- Inkathazo ngamathambo namalunga
- Ukuphazamiseka kokulala
Izingane ezinzima kakhulu azibheki kuphela nezinkinga zempilo kodwa nemiphumela yengqondo. Ezinye izingane zingase zizikhethele esikoleni ngenxa yesisindo, okungenza izinto zibe zimbi nakakhulu. Ukuqonda ezinye zezimbangela zokukhuluphala kwengane kungakusiza ukuthi ubone ukuthi uhamba kuphi ukuze uqale ukwenza izinqumo ezingcono wena nomndeni wakho.
Izimbangela Zokukhululeka Kwezingane
Akukho ukuvumelana kwangempela mayelana nombangela wokukhuluphala-kungaba ngabantu abadala noma izingane. Mhlawumbe ngoba kunezizathu ezingaphezu kweyodwa. Cishe ngeke umangale ngalezi zigebengu:
- I-Genetics . Izingane zabazali abakhulu kakhulu / abakhuluphele kunengozi enkulu yokukhuluphala.
- Ukudla . Abaningi bethu badla ngaphandle, okwenza ukudla okuphekwe ekhaya kube yinto esedlule. Sidla ukudla okusheshayo okudla okusheshayo nokudla okuphezulu kwamakhalori futhi sinikeza ukudla okuncane kakhulu. Esinye isizathu esiyinhloko ukuthi izingane eziningi ziphuza ama-kilojoule engeziwe avela kuma-sodas nezinye iziphuzo zoshukela.
- Ukungasebenzi ngokomzimba . Ochwepheshe abaningi bakhuluma ngethelevishini, amakhompiyutha, imidlalo yamavidiyo nezinye izinto ezithokozisa izingane zethu ngenkathi zigcina zihlezi zizungeze amahora ngesikhathi. Izingosi ze-CDC ezingasebenzi ngendlela eyimbangela yokukhuluphala kwengane.
- Imvelo . Izikole zethu nazo zizolahlwa yilapho i-PE ihamba ngendlela eya ezikoleni eziningi. Abanye ochwepheshe nabo bakholelwa ukuthi izingane zidalwe ngokweqile ezimakethe zokudla okusheshayo, i-candy, i-sodas, njll.
Izindaba ezinhle ukuthi eziningi zezimbangela zokukhuluphala (ukuvimbela ukushintsha i-DNA yengane yakho) kungashintshwa. Uma ingane yakho ingaphezu komzimba noma isendleleni yokukhuluphala, yini ongayenza ukuze umsize alahlekelwe isisindo futhi abe nokuphila okunempilo?
Ongakwenza Ukusiza Ingane Yakho
Ukushintsha imikhuba yokudla nokuzivocavoca kwengane yakho kusho ukushintsha ngokwakho. Emva kwakho konke, uphethe lokho ingane yakho edla ekhaya nokuthi uthola umzimba kangakanani uma efika ekhaya esikoleni. Ngaphezu kwalokho, uyisibonelo. Uma usebenzisa umzimba futhi udle kahle, ingane yakho izobona lokho futhi ilandele okulandelayo.
I-oda lakho lokuqala lebhizinisi lithola ukuthi ingane yakho ingaphezu komzimba noma ikhuluphele. Udokotela wakho kufanele abe nguye ozokwenza lokhu kuhlolwe, ngakho-ke yenza i-aphoyintimenti ukuthi ingane yakho ihlolwe ngumchwepheshe. Ukuze uthole ulwazi mayelana nokuthi udokotela wakho uzokwazi kanjani lokhu, vakashela impilo yengane.
Iningi labachwepheshe liyavuma ukuthi ukusiza ingane yakho ukuba ilahlekelwe isisindo yinto yomndeni. Wonke umuntu kufanele ahileleke ekuhleleni ukudla, ukuthenga ukudla nokuza nezindlela zokusebenza ndawonye. Amanye amathiphu ahlinzekwa yi-NIH ahlanganisa:
- Ungagcini ukudla okungenamsoco endlini. Uma engekho, abakwazi ukukudla futhi abakwazi ukukudla.
- Lahla ama-sodas nezinye iziphuzo zikashukela .
- Hlela ukudla okunempilo bese udla ndawonye njengomndeni.
- Uma udla ukudla okusheshayo, zifundise mayelana nokukhetha okunempilo etholakalayo . Izindawo zokudlela eziningi zinolwazi olunempilo olutholakalayo kumawebhusayithi abo noma endaweni yokudlela.
- Ungakhathazeki uma ingane yakho ingadli ukudla okunempilo ekuqaleni . Kuthatha isikhathi sokushintsha indlela esidla ngayo, ngakho-ke yiba nesineke futhi uqhubeke uzama.
- Ungasebenzisi ukudla njengomvuzo wokuziphatha okuhle .
- Ungalawuli inani lokudla ingane yakho idla . Uma unikeza ukudla okunempilo, shiya kuye ukuze unqume ukuthi uzodla kangakanani.
Uma kuziwa ekuzivocavoca, okwenzayo kuxhomeke eminyakeni yobudala bomntwana wakho. Uma esemncane, awudingi ukumisa esimisweni esihleliwe. Igama lomdlalo yi-FUN. Yiya epaki noma e-zoo, hamba inja, udlale ibhola ngemuva. Yenza umkhuba wokuhamba ngaphambi kokudla ukudla noma omunye umsebenzi ongahileleki ehlezi nxazonke ebuka i-TV. Thola mayelana nanoma yiliphi igeyimu ingane yakho inesithakazelo futhi imkhuthaze ukuba iqhaza.
Uma ungazi ukuthi ungaqala kuphi, kunezinsiza eziningi ezitholakalayo kuwe. I-ACE (i-American Council on Exercise) inolwazi oluthe xaxa kwiWebhusayithi Yabo Youth Youth, ikhuthaza izingane ezinempilo futhi inikeze izinsiza eziningi zokuzivocavoca, ukuqina, kanye nempilo. Ungathola futhi nemininingwana yemibono evela ku-Family Fitness Expert yethu, uCatherine Holecko.
Kumele ukhulume nodokotela wakho ngalokho ongakwenza mayelana nempilo yengane yakho futhi uzifundise ngokudla okunempilo nokuzivocavoca (ilabhulali yindawo enhle ukuqala). Sebenzisa izinsiza ezikhona. Umphakathi wakho ungaba namapaki, imigwaqo, izindawo zasendle zasendle, izindawo zokudlala, amachibi nokunye okungahlinzeka ngezindlela ezimnandi zokuhlala zisebenza nezingane zakho.
> Umthombo:
> Wang et al. Ukwandisa I-Caloric Contribution Kusukela Eziphuzweni Eziphuziwe Ngoshukela nama-100% Izithelo Zamafutha Phakathi Kwezingane Zase-US Nezingane Ezisakhulayo, ngo-1988-2004. Izingane zokwelapha. 2008 Jun; 121 (6): e1604-14).