Esinye sezinkinga ezinkulu zaleli khulu leminyaka ukukhuluphala ngokweqile. Ngokukhethekile, ukukhuluphala kwengane Kuyinkinga yezempilo yomphakathi ekhathaza kakhulu zonke izikhulu zezempilo emhlabeni jikelele.
Nakuba ukukhuluphala kwezingane kuvame ukuhlotshaniswa namazwe athuthukile, empeleni kuyinkinga yomhlaba wonke.Kuthinta kakhulu amazwe asathuthuka, ikakhulukazi ezindaweni zasemadolobheni, lapho ukudla okudliwayo sekushintshe khona ezindleleni zendabuko futhi impilo ilula kakhulu.
Ukukhuluphala ngokweqile ebuntwaneni kwandisa kakhulu amathuba okuhlala ukhuluphele ebudaleni.Lokhu kusho ingozi enkulu yokuhlushwa yizifo ezifana nesifo sikashukela sohlobo 2, umfutho wegazi ophakeme, izinkinga zenhliziyo, ukuphazamiseka kokulala noma ukushintsha kwamalunga esemncane, ngaphezu komthelela wengqondo nowenhlalo.
Le nkinga iyakhathaza kakhulu kangangokuthi i-WHO inekhomishini ethile yokuqeda ukukhuluphala kwezingane: ngo-2016 yashicilela i-a umbiko con imigqa eyisisekelo yesenzo ukuzama ukunqanda le nkinga enkulu, njengokukhuthaza ukuncelisa, ukuthuthukisa indawo yokudla esikoleni, ukukhuthaza umsebenzi womzimba kanye nokulawula izikhangiso ezihloselwe izingane.
Ziyini izimbangela?
Ukwanda kwamazinga okukhuluphala kwezingane kubangelwa kakhulu izinguquko zomphakathi kanye nendlela yokuphila. esibe nakho emashumini eminyaka amuva nje. Akukhona nje kuphela ukuthi ingane idlani, kodwa kumayelana nazo zonke izici ezizungezile impilo yayo yansuku zonke.
Izinguquko ekudleni
Ngakolunye uhlangothi, i- Ukudla kwendabuko yaseMedithera, ecebile ngezithelo, imifino, ubhontshisi, okusanhlamvu okuphelele, uwoyela womnqumo nenhlanzi, ukuze kube nephethini enempilo encane kakhulu.
Lo modeli omusha usekelwe ku- ukudla okucutshungulwe kakhulu, okunamandla amaningi, enamafutha amaningi angenampilo, ushukela owengeziwe nosawoti, kodwa aphansi kakhulu ku- izakhamzimba ezibalulekile njengamavithamini, amaminerali, kanye ne-fiber. Kuwukudla okusheshayo okudumile noma "ukudla okungenamsoco".
Ngokuvamile, amakhekhe acutshunguliwe, ukudla okulula, amaswidi, noma imikhiqizo yamaswidi kusetshenziswa njengezinto zokudla okulula noma ukudla kwasemini esikoleni. esikhundleni sokunikeza izithelo, amantongomane emvelo noma ukudla okulula okulula, ngoba le mikhiqizo ecutshunguliwe ilula kakhulu, itholakala kalula futhi ivame ukukhanga kakhulu ezinganeni.
Ukuntuleka kwesikhathi, amashejuli omsebenzi, kanye namanani aphansi ngezinye izikhathi ezinketho ezithile, kusho ukuthi ukudla okulungisiwe kanye nezitolo zokudla okusheshayo sebethole ukuthandwa uma kuqhathaniswa nokudla kwendabuko. Ngaphezu kwalokho, eminingi yale mikhiqizo iqukethe amafutha e-trans, ufulawa ocolisisiwe kanye noshukela omningi ezikhuthaza ukukhuluphala.
Indlela yokuphila yokuhlala phansi eyanda
Ngesikhathi esifanayo, asisavivinyi kakhulu umzimba.Izingane, ikakhulukazi, zinemisebenzi eminingi yokuzilibazisa engasebenzi ngokuphelele futhi sezithembele kakhulu kubuchwepheshe obusha.
Ngemva kwamahora amaningi abawachitha esikoleni kanye nemisebenzi yangaphandle kwesikole, bavame ukukhetha ukuya epaki noma ukudlala ngaphandle esikhundleni Bahlala emakhaya bebukele i-TV, besebenzisa ama-tablet abo, noma bedlala imidlalo yevidiyoLokhu kunciphisa kakhulu ukusetshenziswa kwamandla kwakho kwansuku zonke.
Ngaphezu kwalokho, izindlu eziningi zine ithelevishini, ikhonsoli yemidlalo yevidiyo noma ikhompyutha ekamelweni lenganeLokhu kubakhuthaza ukuba bachithe isikhathi esiningi behleli phansi futhi kuphazamise ngisho nezinhlelo zabo zokulala, esinye isici esihlobene ngqo nengozi yokukhuluphala ngokweqile.
Ezinye Izinto Ezinomthelela
Imbangela eyinhloko yokukhuluphala ngokweqile kanye nokukhuluphala ngokweqile yi- ukungalingani phakathi kwamakhalori asetshenzisiwe namakhalori asetshenzisiweKodwa izinto eziningi zinegalelo kulokhu kungalingani:
- izici ngazinye: imikhuba yokudla, izinga lomsebenzi womzimba, amahora okulala, isikhathi sokubuka isikrini, ukuphathwa ngokomzwelo kanye nendlala.
- Izici zomndeni: uhlobo lokudla okuthengiwe, izindlela zokupheka, isibonelo esibekwa abantu abadala, imikhuba yokudla, ukuba khona kwethelevishini ngesikhathi sokudla kwakusihlwa, ukutholakala kwamaswidi noma iziphuzo ezibandayo ekhaya.
- Indawo kanye nomongo: ithuba lokuhamba ngezinyawo uye esikoleni, ukuba khona kwamapaki nezindawo eziphephile, ukutholakala kokuzijabulisa okusebenzayo noma indlela yokuphila yokuhlala phansi, ukuba khona kwezikhangiso zemikhiqizo enoshukela, izinqubomgomo zesikole emishinini yokuthengisa kanye namamenyu.
Ngakho-ke, ukukhuluphala kwengane, inkinga ye-multifactorialIzakhi zofuzo zidlala indima, kodwa indawo yokudla kanye nomsebenzi womzimba inethonya elikhulu kakhulu futhi yilokho esingakusebenzisa ngempumelelo enkulu.
Kungalungiswa?
Izinhlangano zezempilo zincoma yenza izinto emazingeni amaningi Ukunciphisa ukukhuluphala kwezingane: kusukela ezinqubweni zomphakathi kuya kulokho okwenzeka ekhaya nasesikoleni.
I-WHO yeluleka ohulumeni ukuthi basebenzise amasu aphelele okuhlanganisa, phakathi kwezinye izinyathelo:
- Ukukhuthazwa kokuncelisa ibele njengokudla okuwukuphela kwenyanga yokuqala yokuphila futhi kuhlanganiswe nokunye ukudla ngemva kwalokho.
- Ukuthuthukisa indawo yokudla yesikole: ukulawulwa kwemikhiqizo ethengiswa emahholo okudlela, emakhefi nasemishinini yokuthengisa; ukuba khona okukhulu kwezithelo, imifino namanzi.
- Ukukhuthaza ukuvivinya umzimba nsuku zonke ebuntwaneni ngemfundo yomzimba esezingeni eliphezulu, izindawo zokudlala ezisebenzayo, kanye nemisebenzi yangaphandle kwesikole.
- Ukukhawulela ukukhangiswa kokudla neziphuzo okungenampilo okuqondiswe ezinganeniikakhulukazi imikhiqizo enoshukela omningi, amafutha kanye nosawoti.
- Isibuyekezo sentela kanye nokulebula ukuvimbela ukusetshenziswa kweziphuzo ezinoshukela kanye nokudla okucutshungulwe kakhulu, nokwenza kube lula ngemindeni ukubona kangcono okuqukethwe ushukela namafutha.
Futhi ekhaya, kukhona yini esingakwenza?
Kunjalo. Umthwalo wemfanelo oqondile wokuqinisekisa ukuthi izingane zethu zidla kahle futhi zigcina imikhuba yazo esebenzayo usemahlombe omndeni ngokuyinhloko.Nakuba indawo ezungezile inethonya, izinqumo zansuku zonke zenziwa ekhaya.
Ukufundisa imikhuba enempilo kusukela ebuntwaneni Kuyindlela engcono kakhulu yokuvimbela. Lokhu kuhlanganisa kokubili ukondla njengokukhuthaza umsebenzi womzimba, inhlanzeko yokulala, kanye nokusebenzisa izikrini ngendlela efanele.
Ukudla okunempilo: ukudla ini nokuthi ungakudla kanjani nsuku zonke
Yidla izidlo ezi-5 ngosuku Kuyasiza ukugcina amazinga kashukela egazini kanye ne-insulin ezinzile futhi kuvimbele ukudla ngokweqile. Okungcono kakhulu, kufanele ukwenze ukudla okuyinhloko okuthathu kanye nokudla okulula okubili enempilo.
Musa ukweqa isidlo sasekuseniFuthi kuyisidlo esibalulekile sezingane. Izifundo zibonisa ukuthi izingane eziningi ezikhuluphele... Abadli isidlo sasekuseni noma badla isidlo sasekuseni esingaphelele nezeLokhu kuhlotshaniswa nengozi ephezulu yokuba nomzimba okhuluphele kanye nokusebenza kahle esikoleni. Ukudla kwasekuseni okufanele kufanele kufake phakathi amanye ala maqembu okudla: izithelo ezintsha, imikhiqizo yobisi engenashukela owengeziwe, kanye nokusanhlamvu okuphelele noma isinkwa.
Phakathi kwasekuseni kanye netiye ntambama, Khetha njalo izinketho ezilula nezinempiloIzithelo eziphelele, isandwich yesinkwa esilula esinokugcwalisa okunempilo (ushizi omusha, i-hummus, isifuba se-turkey sekhwalithi, i-tuna emanzini noma uwoyela womnqumo), noma inani elincane lamantongomane aluhlaza ezingane ezindala. Isinkwa esisikiwe sivame ukuqukethe ushukela omningi kanye nezithasiselo kunalokho okubonakala, ngakho-ke kungcono... beka phambili i-baguette noma isinkwa se-wholemeal.
Uma izingane zakho zidla ekhaya, Ungagxili kumamenyu kuphela ku-pasta noma elayisiniyize bezithanda kakhulu. Ziwukudla okuvumelekile, kodwa kufanele zishintshwe ubhontshisi, imifino, inhlanzi kanye “nezitsha zezipuni” njengezitshulu ezilula kanye nesobho. Imifino inikeza amaprotheni asezingeni eliphezulu, i-fiber kanye nokudla okusuthi, futhi isiza ukulawula isisindo.
Izingane kufanele zidle isidlo sakusihlwa nsuku zonke, kodwa akukho okufanelekileIsidlo sakusihlwa yisikhathi esihle sokufaka okhilimu bemifino abakhiwe ekhaya, amasobho, inhlanzi, amaqanda, amasaladi noma imifino ephekiwe ngomusiGwema ukuguqula isidlo sakusihlwa sibe yisikhathi sokudla okunamafutha amaningi noma ukudla okulungiselelwe ngokweqile.
Indlela yokulungisa ukudla ukuze kube nempilo
Indlela opheka ngayo ithonya ngqo amakhalori kanye nekhwalithi yokudla kwakhoZama ukuyosa, ukuphekela ngomusi, ukubhaka, noma ukupheka ngamajusi awo. Lezi zindlela zilondoloza kangcono izakhamzimba futhi zidinga uwoyela omncane. Gwema ukudla okuthosiwe nokunongiwe kakhuluZingase zivele ngezikhathi ezithile, kodwa hhayi nsuku zonke.
Uma izingane zakho zihlala endaweni yokudlela yesikole, cela imenyu yamasonto onkeHlola ukuthi ziyafaka izitsha ezahlukahlukene, ezinemifino, ubhontshisi kanye nenhlanzifuthi isebenzisa lolo lwazi ukuze Qedela ukudla ekhaya namaqembu okudla abonakala kancane kakhulu ekamelweni lokudlela (isibonelo, izinhlanzi eziningi ezidlweni zakusihlwa noma ngezimpelasonto uma zingatholakali kangako esikoleni).
Khetha okungcono okusanhlamvu okuphelele (isinkwa esiphelele, i-pasta esiphelele, i-oats) uma kuqhathaniswa nofulawa ocolisisiwe, njengoba kunikeza i-fiber eningi futhi kukhuthaza ukusutha. Unganikeza futhi amantongomane angenawo usawoti noma ushukela (ama-hazelnuts, ama-walnuts, ama-alimondi) ngobuningi obuncane kusukela eminyakeni efanele; angumthombo wamafutha anempilo e-omega 3 no-6.
Gwema amafutha e-trans kanye namanye amafutha angenampilo atholakala ekudleni okuningi okulungiselelwe, ama-pastries, kanye nokudla okusheshayo. Nciphisa amasoseji anamafutha kanye nenyama ecutshungulwe ngokweqile, evame ukuba nosawoti omningi.
Yehlisa ngamabomu inani likashukela wamahhalaLokhu kufaka phakathi ushukela obonakalayo (ushukela esiwufaka engilazini yobisi noma i-yogurt) kanye noshukela "ofihliwe" kuma-cookies, okusanhlamvu kwasekuseni, iziphuzo ezinoshukela, amajusi apakishiwe, ama-smoothies, ama-dessert obisi, amasoso ezitolo, kanye nama-pastries. Isiqondiso esihle ukuzama Ungadluli amagremu angama-25 kashukela owengeziwe ngosuku. ezinganeni, into efinyelelwa ngokugwema le mikhiqizo nokubeka phambili ukudla okusha.
Imikhuba yetafula kanye nemfundo yokudla okunempilo
Imikhuba emihle etafuleni kanye nesimo ngesikhathi sokudla kubaluleke njengohlobo lokudla.Zamani ukudla njengomndeni noma nini lapho kungenzeka.
Ukudla ndawonye, ngaphandle kwezikrini noma iziphazamiso (Akukho thelevishini, omakhalekhukhwini, noma ama-tablet) kukhuthaza izingane ukuba zidle ngokuthula, zinake izimpawu zendlala nokwaneliseka, futhi zifunde ukujabulela ukudla kwazo. Yisikhathi esihle sokukhuluma, ukuqinisa izibopho, nokulalela ukuthi usuku lwazo luhambe kanjani.
Bachazele, usebenzisa ulimi oluhambisana neminyaka yabo, ukuthi kungani kubalulekile ukudla kahleBasize bahlukanise phakathi kokudla abangakudla nsuku zonke (izithelo, imifino, ubhontshisi, amanzi, amantongomane emvelo, isinkwa esiphelele) kanye nokunye okufanele kugcinelwe imicimbi ekhethekile (iziphuzo ezibandayo, amaswidi, amakhekhe, ukudla okusheshayo).
Lungisa i- izingxenye ngokwezidingo zangempela zenganeAkudingeki ukuthi uhlale unepuleti eligcwele noma uziphoqe ukuthi ziqede uma sezisuthi kakade. Kungcono ukunikeza izingxenye ezifanele bese uzivumela ukuthi zidle imizuzwana uma zisalambile, ugweme ukusebenzisa ukudla njengomvuzo noma isijeziso.
Ivumela, ngezikhathi ezithile, zinike ukudla okulawulwayoAkukhona mayelana nokuvimbela ngokuphelele amaswidi, i-pizza, noma i-ayisikhilimu, kodwa mayelana nokuqinisekisa ukuthi le mikhiqizo aziyona ingxenye yenqubo yansuku zonkekodwa izikhathi ezithile nezihleliwe.
Ukuvivinya umzimba kanye nendlela yokuphila yokungahlali phansi
I-WHO icacile: Izingane kufanele zisebenze ngokomzimba nsuku zonkeIsincomo esijwayelekile ukuthi ziqongelele, okungenani, Imizuzu engama-60 yomsebenzi womzimba olinganiselayo noma onamandla nsuku zonkeNgaphezu kwalokho, kuyalulekwa ukunciphisa isikhathi abasichitha behleli.
Akubalulekile ukubabhalisela ejimini. Kunezindlela eziningi ezilula zokuhlanganisa ukunyakaza ohlelweni lwakho lwansuku zonke: ukuhamba ngezinyawo noma ukugibela ibhayisikili uma kungenzeka, thatha izitebhisi esikhundleni sokusebenzisa ilifti, usize ngemisebenzi yasekhaya ehilela ukuthutha, dlala epaki ngemva kwesikole.
Uma sebekhulile, Bangahlanganyela emisebenzini ethile ehlelekile yomzimba.Imidlalo yeqembu, ubuciko bokulwa, ukubhukuda, ukudansa, ukuskiya, ukuhamba ngezinyawo, noma yimuphi omunye umsebenzi obakhuthazayo. Into ebalulekile ukuthi Jabulela ukuzivocavoca njengento ejabulisayo futhi njengengxenye yemvelo yendlela yabo yokuphila, hhayi njengesijeziso sokukhuluphala ngokweqile.
Kubalulekile futhi ukunciphisa imisebenzi yokuzilibazisa yokungahlali phansi njengemidlalo yevidiyo, ithelevishini, omakhalekhukhwini, noma amaphilisi. Kungumqondo omuhle ukuvumelana njengomndeni ngesikhathi esiphezulu sesikrini nsuku zonke futhi ninikeze eminye imisebenzi yokuzilibazisa esebenzayo ekhaya nangaphandle.
Eminye imikhuba ebalulekile: ukulala nokuhleleka komndeni
Ukulala kungenye insika ebalulekile ekuvimbeleni ukukhuluphala kwezingane. Ukulala amahora ambalwa kakhulu kuhlotshaniswa nengozi enkulu yokuba nesisindo esikhulungoba kushintsha ama-hormone ahilelekile ekufiseni ukudla futhi kukhuthaza ingane ukuba idle kakhulu futhi inyakaze kancane.
Kutuswa ukugcina izikhathi zokulala ezivamileYenza isimiso sokulala esizolile (akukho zikrini nokukhanya okufiphele) futhi uqinisekise ukuthi ingane yakho ilala ngokwanele ngokweminyaka yayo. Ukuphumula okuhle kuthuthukisa nokusebenza kahle esikoleni kanye nesimo sengqondo.
Ngokombono womndeni, kuyasiza kakhulu Faka wonke amalungu ezinqumweni eziphathelene nokudla kanye nomsebenzi womzimba: ukwenza uhlu lwezinto ozothenga ndawonye, ukunquma imenyu yamasonto onke, ukupheka njengomndeni, noma ukuhlela imisebenzi yokuzilibazisa esebenzayo.
Izimpawu eziyisixwayiso nokuthi yini okufanele uyenze uma usuvele ukhuluphele ngokweqile
Nakuba uchwepheshe kufanele ahlole isifo ngokusemthethweni, ezinye izimpawu zingabonakala ekhaya. izimpawu zokuqala zengozi:
- Ukwanda kwesisindo ngokushesha ngesikhathi esifushane, okungahambisani nokukhula okusheshayo ngokuphakama.
- Izingubo ezincane kakhulu noma eziqinile ngokushesha okukhulu.
- Ukudla okuvamile ngaphandle kwezikhathi zokudla noma ukusebenzisa njalo ukudla okulula okungenampilo.
- Umsebenzi ophansi kakhulu womzimba noma ukwenqaba okuhleliwe ukunyakaza nokudlala.
- Ubunzima bokulala, ukuhogela okukhulu noma ubuthongo obungaphumuli.
- Izikhalazo ezivame ukwenzeka mayelana ubuhlungu emadolweni, emaqakaleni noma emhlane ngaphandle kwesizathu.
Uma uqaphela lezi zici, kuyalulekwa Xhumana nodokotela wezingane noma uchwepheshe we-endocrinology yezingane. ukuhlola ukukhula kwengane kanye nemikhuba yayo. Ebuntwaneni, umgomo awukhona njalo "ukudla ukudla okuqinile," kodwa thuthukisa imikhuba ukuze umntwana akhule ngobude kuyilapho isisindo sakhe sizinza.
Uma isisindo esiningi sesivele sikhona, isu eliphumelela kakhulu livame ukusekelwe ku- izinguquko kancane kancane emndenini wonke:
- Thuthukisa ikhwalithi yokudla okunikezwayo (okusha, okungacutshungulwanga kakhulu).
- Khulisa kancane kancane umsebenzi womzimba wansuku zonke, kuqala ngezinguquko ezincane.
- Sungula amahora avamile ukudla nokulala, ukugwema ukudla phambi kwezikrini.
- Okunikezwayo Ukusekelwa Ngokomzweloukugwema ukuphawula okungekuhle mayelana nesisindo kanye namalebula anjengokuthi "akhuluphele" noma "avilaphayo".
Futhi khumbula, Uyisibonelo esihle kakhulu sezingane zakhoIzinqumo zakho zansuku zonke mayelana nokuthi uthengani, uphekani, udlani, nokuthi uhamba kanjani ziyisibonelo abasilingisayo. Yenza umndeni wakho ube umndeni okhutheleTholani isikhathi sokuhamba ndawonye, ukuya epaki, ukudlala imidlalo, ukuzijwayeza umdlalo ndawonye, noma ukumane nizulazule kakhudlwana, ngaphakathi nangaphandle kwekhaya.
Ukwakha isimiso sokudla okulinganiselayo, umsebenzi womzimba ovamile, ukuphumula kahle kanye nesikhathi esincane sokubuka isikrini kusukela namuhla akusizi nje kuphela ukuvimbela ukukhuluphala kwengane, kodwa futhi kubeka isisekelo sempilo yomuntu omdala enempilo, enengozi encane yezifo kanye nenhlalakahle enkulu yomzimba nengokomzwelo.