Mmene mungachepetse mwana wochulukitsitsa

Kodi muyenera kuchita chiyani ngati kulemera kwa mwana wanu kulibebwino? Momwe mungachepetse mwana wochuluka kwambiri, timaphunzira kuchokera mu bukhuli. _ 1) Ganizirani zenizeni
Ndikofunika kudziwa ngati mwanayo ndi oposa kwambiri komanso kuti ayenera kuchepetsedwa bwanji kuti apewe kulemera. Madokotala a ana amagwiritsa ntchito tebulo lapadera, momwe mungapezerepo momwe mwana ayenera kuyeza, msinkhu wake ndi msinkhu wake.

Zaka	Kutalika	Kulemera
Chaka chimodzi	74-77.3	9.4-10.9
Chaka 2	82.5-89.0	11.7-13.5
Zaka 3	92.3-99.8	13.8-16.0
Zaka 4	98.3-105.5	15.1-17.8
Zaka zisanu	104.4-112.0	16.8-20.0
Chaka 6	110.9-118.7	18.8-22.6
Zaka 7	116.8-125.0	21.0-25.4
Zaka 8	122.1-130.8	23.3-28.3
Zaka 9	125.6-136.3	25.6-31.5
Zaka 10	133.0-142.0	28.2-35.1

Izi ndi zizindikiro za kulemera kwa msinkhu wa anyamata, ndipo kulemera kwa atsikana kumasiyana ndi malire apansi ndi 0.5-1 kilograms, ndi kukula - ndi 1.5-2 masentimita kuti kuchepa. Kuchulukitsa kumaonedwa kuti ndi kovuta kwambiri kwa mwana, ngati zili pamwamba pa chiwerengero cha 5-10%, ngati zoposa 20%, ndiye kuti kale zimatengedwa kunenepa kwambiri.
Pulani:
Mukapeza kuti mwanayo ndi oposa kwambiri, muyenera kusintha moyo wanu. Ndipo osati mwana yekhayo, komanso ake omwe, monga ana akulozera kwa makolo awo, kukopera zizoloŵezi zawo, zizoloŵezi, kuphatikizapo zizolowezi zamakono.
2) Tiyeni tiwone m'firiji
Pamene ana onenepa kwambiri amapereka zakudya ndi kuchepa pang'onopang'ono mwa zakudya zamtundu wa caloric. Pochepetsa mafuta ndi zomera. Mu zakudya, mwanayo ayenera kukhala ndi mazira, nsomba, kanyumba tchizi, nsomba kapena nyama mkati mwa maola 24. Nsomba, nkhuku ndi nyama ziyenera kuphikidwa muzophika kapena zophika, ndipo zikhale mafuta ochepa. Zakudya zokhudzana ndi mafuta a m'magazi ndi chakudya: Zingwe ndi maffin, mbatata yokazinga, zipsu, zophika, soda, mikate ndi shuga ziyenera kukhala zochepa, ndipo ndi bwino kuwasiya iwo kwa kanthawi. Mkate, pasta wa mitundu yolimba, phala ayenera kuchepetsedwa. Mkate uyenera kudya popanda mtedza ndi mbewu kapena phala.

Kugwiritsa ntchito mafuta kumachepetsedwa, kapena kusankha zakudya za mkaka wa mafuta ochepa: tchizi wolemera kwambiri, 10 kapena 15% kirimu wowawasa, yogurts, 0 kapena 1.5% curd, 1% mkaka. Mafuta ambiri amapezeka mu cutlets, sausages, sausages, sausages, zakudya zamzitini, mankhwalawa amafunika kudya zakudya za ana awo.

Pulani:

1. Muyenera kusunga "Diary of Food", kumene muyenera kulemba chilichonse chimene mwana amadya ndi onse a m'banja lanu tsiku limodzi. Mndandandawu muyenera kuyika mkaka wa mkaka usiku, tiyi ndi maswiti, zakudya zopatsa thanzi.
2. Pitani kukadyetsa zakudya za ana, adzawunika thanzi la mwanayo komanso kulemera kwake.
3. Phunzitsani mwana wanu ndi mabanja onse kuti adye zakudya zing'onozing'ono 4 patsiku, panthawi yake.
4. Chakudya chamadzulo ndi chamasana chiyenera kukhala chochuluka kuposa kudya chakudya chamadzulo. Kwa mwana, chakudya cham'mawa chimakhala chofunikira, ndiye sangafunse maswiti, adzakhala wokondwa komanso wodekha. Pakuti mchere umayenera kupereka zipatso.
5. Musamukakamize mwana kuti adye ngati sakufuna. Musamulange chifukwa cha msuzi wakudya.
6. Chotsani TV kuchokera ku khitchini kapena chipinda chodyera ndipo musalole kuti inu nokha muzidya pamene mukuwonera kanema kapena muwerenge buku la chakudya. Pachifukwa ichi, mwanayo amasokonezeka kudya ndipo sazindikira kuti akudya mopitirira muyeso.
7. Mukamagula katundu, werengani malembawo. Ngati mwanayo ali ndi njala, musatengere naye ku sitolo.

3) Moyo ukuyenda
Kusukulu, pulogalamu yophunzitsa imapereka maphunziro awiri a maphunziro apamtima pa sabata. Koma izi si zokwanira, mwanayo ayenera kuthamanga kwa ola limodzi pa tsiku. Koma ngakhale kuchokera ku maphunziro awa, ana amangokhala shirk, kubweretsa chikalata chomasulidwa, kuthamangira kukana. Chifukwa chiyani mukuyendayenda kusukulu, dumphani mbuzi, iwo akunena. Tsopano mu Russia kuli pulogalamu ya federal yomwe imayenera kusintha maphunziro ophunzirira zakuthupi. Sukulu iliyonse idzapanga magawo angapo ndi magulu a masewera, kuti aliyense wa sukulu athe kusankha yekha phunziro. M'malo mopweteka, asungwanawo anaganiza kuphunzitsa aerobics, ndipo anyamata amachita masewera olimbitsa thupi. Koma ngakhale m'masukulu ambiri mu maphunziro a kuthupi a ku Russia amachitika kale.

Pulani:

1. Kuti muyende limodzi, pukutsani pulogalamu yanu ya ora limodzi. Yendani pamapazi kuchokera kunyumba kupita ku sukulu, ndipo muzolowere kwa mwana uyu. Ngati mwana akufuna kulumphira ndi kuthamanga, musamangoyendayenda, ndipo mufunseni mwanayo kuti "adzichita moyenera," kutanthawuza ndi zimenezo, kuti adzayenda pamsewu mwa njira yoyezera.
2. Pezani zomwe zigawo za masewera zili m'deralo ndipo lembani mwanayo kumeneko. Kwa mwana wothandiza kwambiri kulemera kwa thupi kudzalingaliridwa kusambira. N'zotheka ndipo banja lonse lipite ku dziwe.
3. Pakhomo, mungathe kukhazikitsa masitepe a ana ndi bar kuti mwanayo akhoze kukwera ndi kukwera m'mawa. Ngati pali ngodya yaing'ono, musadandaule ndikumugulira njinga yochita masewera olimbitsa thupi, choncho ngakhale panyengo yoipa mwana angakonze kukwera njinga.
4. Maholide amathera pamodzi ndi ana - kukwera pa kayaks, kukonza maulendo a njinga zamoto, mahatchi ndi maulendo oyendayenda, kumalo osungirako thanzi.

4) Yesani kuyang'ana TV zosachepera
Akatswiri amalimbikitsa kuchepetsa kuyang'ana TV mpaka maola awiri pa tsiku, ndipo izi ndizomwezi. A American Academy of Pediatricians samalimbikitsa kuyang'anira TV nthawi zonse. Ana amene amazoloŵera kuyang'ana "mawonekedwe a buluu" kwa maola ambiri, nthawi zambiri amakhala olemera kwambiri. Ndipo mwanayo ayenera kusuntha. Simungathe kukakamiza mwana wazaka 4 kuti agone pabedi kwa ola limodzi. Koma pamaso pa TV mwanayo akukhala tsiku lonse, moteronso akuwononga kwambiri thanzi lake.

Pulani:
Choyamba muyenera kuchotsa kompyuta ndi TV kuchokera m'chipinda cha ana. Ikani zipangizo zonse zofunika mu chipinda chanu, kotero zidzakhala zosavuta kuti muwongole mwana wanu. Kenaka muike malire a nthawi ndi kupitirira malire awa mwana kapena mwana wamkazi sayenera kutuluka. Ngati mukuwopa kuti mwana wanu adzawona mafilimu oipa, pangani TV kuti iwonetseni njira zina zokha.

Pofuna kuchepetsa kulemera kwa mwanayo popanda kuvulaza, muyenera kudziwa chifukwa cha kunenepa kwambiri. Pakali pano pali mitundu iwiri ya kunenepa kwambiri: yoyamba ndi yachiwiri. Chifukwa chachikulu cha kunenepa kunenepa ndiko kudya kwambiri komanso kutsika. Zakudya zowonjezera ana zimakumba mosavuta makapu - maswiti, mbatata, shuga, mkate ndi zakudya zina zamtundu, mafuta a nyama - mafuta a mafuta, mafuta odzola, mafuta a msuzi, mafuta. Kawirikawiri ana nthawi zambiri amadya chakudya ndipo amadya pang'ono m'mawa, ndipo madzulo amadya kwambiri. Koma mphamvu zomwe amalandira ndizoyenera kulingana ndi kuchuluka kwa thupi.

Kunenepa kwambiri kungatengedwe. Pamene makolo onse ali ochepa, mwanayo ali ndi mwayi wodwala 80%, ngati kholo limodzi limakhudzidwa ndi kunenepa kwambiri, ndiye kuti mwina ndi 40%. Kugonjetsedwa kwa dongosolo la mitsempha kungayambitse kunenepa kwambiri, ndipo mtundu uwu wa kunenepa kwambiri ndi 5%, ndipo izi ndizovuta.

Ambiri olemera kwambiri amawonedwa mwa ana osapitirira chaka chimodzi. Ngati mwana wadwala kwambiri mpaka miyezi itatu, ndipo mwezi uliwonse kuwonjezeka kumawonjezeka ndiposa 3 kilograms, ndiye ana awa adzakhala ochepa m'tsogolomu. Tikukudziwitsani kuti mudzidziwe nokha ndi zakudya zomwe ana omwe ali olemera kwambiri.

Kudya kwa ana oposa kwambiri
Masewera osiyanasiyana, othamanga, machitidwe opaleshoni ndi othandiza ngati ali ndi zakudya, zomwe zili ndi zakudya zochepa. Pa chithandizo cha kunenepa kwambiri, kuleza mtima kumafunika, chifukwa zotsatira zomwe tikufuna kuzikwaniritsa zingatheke m'zaka zingapo.

Thupi lokula limakhala lofunika komanso lofunika pa zakudya: chakudya, mavitamini, mavitamini, mapuloteni, mafuta. Monga kulemera kwake, munthu sayenera kudya kudya kwa ana.

Ntchito yayikulu yowonongeka kwa mwana ndikutulutsa mafuta m'thupi ndi kuteteza mawonekedwe awo. Izi zikhoza kupindula mwa kuchepetsa chiwerengero cha zakudya mu zakudya zanu za tsiku ndi tsiku. Pachifukwa ichi, ndi bwino kusiya kudya Zakudya Zakudya Zam'madzi, zomwe thupi limadya mosavuta. Awa ndiwo okoma, maswiti, mikate, shuga, chokoleti. Ndikofunika kuchotsa kumwa mafuta: supu za mafuta, mafuta a masamba, nyama zonenepa, nyama. Chakudya chambiri chimapangitsa kulemera, kotero muyenera kusiya mkate, zakudya zokoma, Zakudyazi, pasitala. Kugwiritsa ntchito mbatata kuyenera kuchepetsedwa kwambiri. Mwanayo amafunika kudyetsedwa pang'onopang'ono kasanu patsiku. Pakati pa chakudya, musalole kuti ana adye zipatso ndi zokoma. Ngati mwanayo akufunsa, pali, ndibwino kumupatsa chinachake kuchokera ku ndiwo zamasamba: nkhaka, radish, kaloti, mwatsopano kabichi.

Yesani kudya pang'onopang'ono
Kudya sikuyenera kukhala patatha maola awiri, mwana asanakagone. Ku zakudya ndi zakudya zochepa zotsika ayenera kusuntha pang'onopang'ono. Koma nthawi zambiri ana olemera kwambiri amadyetsedwa chakudya chambiri. Akatswiri amalangiza kuti zakudya zikhale zosiyana, ndipo ziyenera kufanana ndi msinkhu wa mwanayo, ndipo patapita milungu iwiri mukhoza kudya zakudya zovuta.

Perekani zokonda za mkaka
Zingakhale zotsika zowonjezera mafuta: kanyumba kakang'ono kathisi tchizi, kefir, acidophilus, yogurt. Ng'ombe ya nkhumba ndi yoyenera kudya mbale, ndipo mmalo mwa mafuta ayenera kukhala mafuta. Tsiku lililonse mwanayo adzalandire - mkaka, masamba, zipatso, nyama, kanyumba tchizi. Nsomba, tchizi, mazira sayenera kuperekedwa kuposa mlungu 3 kapena 4 nthawi. Ndibwino kuti mudye zipatso zopanda zipatso, komanso masamba, nkhaka, dzungu, radish, kabichi ndi tomato.

Tsopano tikudziwa momwe tingachepetse mwana wochulukitsitsa. Potsata malangizo awa, mukhoza kuchepetsa kulemera kwa mwana wanu, pogwiritsa ntchito zakudya zochepa, zakudya zambiri nthawi zambiri, kuchita maseŵera.