Kubalulekile ukuqonda ukuthi ngabe ingane ingaphezu komzimba kakhulu nokuthi ingakanani edinga ukunciphisa ukuze ilahlekelwe isisindo. Odokotela basezingane basebenzisa itafula elikhethekile, lapho uzothola ukuthi ingane kufanele isilinganise kangakanani, iminyaka ethile nokuphakama.
Ubudala | Ukuphakama | Isisindo |
Unyaka ongu-1 | 74-77.3 | 9.4-10.9 |
Unyaka ongu-2 | 82.5-89.0 | 11.7-13.5 |
3 iminyaka | 92.3-99.8 | 13.8-16.0 |
Iminyaka engama-4 | 98.3-105.5 | 15.1-17.8 |
Unyaka ongu-5 | 104.4-112.0 | 16.8-20.0 |
6 unyaka | 110.9-118.7 | 18.8-22.6 |
Unyaka ongu-7 | 116.8-125.0 | 21.0-25.4 |
Iminyaka engu-8 | 122.1-130.8 | 23.3-28.3 |
Unyaka ongu-9 | 125.6-136.3 | 25.6-31.5 |
Unyaka ongu-10 | 133.0-142.0 | 28.2-35.1 |
Uhlelo Lokusebenza:
Uma uthola ukuthi ingane ingaphezu ngokweqile, udinga ukushintsha indlela yakho yokuphila. Futhi hhayi kuphela ingane, kodwa futhi eyakhe, njengoba izingane zihloswe kubazali bazo, ukopishe izidakamizwa zabo, imikhuba, kuhlanganise nemikhuba yokugcoba.
2) Ake sibone esiqandisini
Lapho izingane eziqine ngokweqile zibeka ukudla ngokuncipha kancane kancane kokuqukethwe kwekhalori yokudla. Ngokunciphisa amafutha nezitshalo. Ekudleni, ingane kufanele ibe namaqanda, izinhlanzi zasolwandle, i-cottage shizi, inhlanzi noma inyama zingakapheli amahora angu-24. Izinhlanzi, izinkukhu kanye nenyama kufanele ziphekwe ngendlela ebhaka noma ebilisiwe, futhi zibe namafutha aphansi. Ukudla okunama-carbohydrate-fatty kanye nama-carbohydrate: izimpungushe kanye nama-muffin rolls, amazambane othosiwe, ama-chips, ama-curdi eluhlaza, ama-soda, amaqebelengwane kanye noshukela kufanele kube nokulinganiselwe kakhulu, futhi kungcono ukuwashiya okwesikhashana. Isinkwa, i-pasta yezinhlobonhlobo eziqinile, i-porridge kufanele ihliswe kancane. Isinkwa kufanele sidliwe ngaphandle kwamantongomane nembewu noma okusanhlamvu.
Ukusetshenziswa kwamafutha kufanele kuncishiswe, noma ukhethe imikhiqizo yobisi enamafutha aphansi: ushizi wamamaki aqinile, u-10 noma u-15% ukhilimu omuncu, ama-yoghurts, u-0 noma u-1.5% wekhadali, ubisi obungu-1%. Amafutha amaningi atholakala ekunqumeni, ama-sausages, ama-sausage, amasoso, ukudla okusemathinini, le mikhiqizo idinga ukukhipha ukudla kwezingane zabo.
Uhlelo Lokusebenza:
- Udinga ukugcina i- "Idayari yokudla", lapho udinga ukubhala phansi konke okudliwa yingane nazo zonke amalungu omndeni wakho usuku. Kulolu hlu udinga ukufaka ingilazi yobisi ebusuku, itiye namaswidi, ukudla okulula.
- Vakashela isondlo sezingane, uzoqapha impilo yengane nesisindo sakhe.
- Fundisa ingane yakho nayo yonke imizi ukuba idle ukudla okuncane izikhathi ezine ngosuku, ngesikhathi esithile.
- Isidlo sasekuseni nesidlo sasemini kufanele sibe ningi kunokudla isidlo sakusihlwa. Ngengane, ukudla kwasekuseni okunomsoco kubalulekile, khona-ke ngeke acele amaswidi, uyobe ejabule futhi ezolile. I-dessert udinga ukunikeza izithelo.
- Ungaphoqa ingane ukuba idle uma ingafuni. Ungamjezisi ngesobho sesidlo.
- Susa i-TV ekhishini noma ekamelweni lokudlela futhi ungavumeli owakho ukuba adle ngenkathi ebukela i-movie noma ufunde incwadi yokudla. Kulesi simo, ingane iphazamiseka ekudleni futhi ayiboni ukuthi uyadla ngokweqile.
- Uma uthenga imikhiqizo, funda amalebula. Uma umntwana elambile, ungayithathi esitolo.
3) Ukuphila kuhamba
Esikoleni, uhlelo lwezemfundo luhlinzeka izifundo ezimbili zemfundo engokwenyama ngesonto. Kodwa lokhu akwanele, ingane kufanele igijime ihora elilodwa ngosuku. Kodwa ngisho nakulezi zifundo, izingane zivele zimane, zilethe isitifiketi sokukhululwa, zigijimele ukugwema. Kungani ujikeleza esikoleni, gxuma ngembuzi, bathi. Manje eRussia kunenhlangano yesifundazwe okufanele ishintshe okuqukethwe kwezifundo zemfundo yenyama. Isikole ngasinye sizokwakha izingxenye eziningana namaqembu ezemidlalo, ukuze bonke abafundi bafundele isifundo. Esikhundleni sokugijimela, amantombazane anquma ukufundisa i-aerobics, nabafana bezobuciko bokulwa. Kodwa ngenkathi ezikoleni eziningi eRussia amakilasi emfundo engokwenyama aqhutshwa ngendlela endala.
Uhlelo Lokusebenza:
- Ukuze uhambe ngokuhlanganyela, pheqa esimisweni sakho sehora elingu-1. Hamba ngezinyawo ukusuka ekhaya kuya esikoleni, futhi ujwayele le ngane. Uma ingane ifuna ukugxuma futhi igijime, ungahlali njalo, futhi ucele ingane ukuthi "iphathe kahle," okusho ukuthi, ukuthi uzohamba emgwaqweni ngendlela elinganisiwe.
- Thola ukuthi yiziphi izingxenye zezemidlalo ezikuzo futhi ubhale phansi khona ingane. Ingane ewusizo kakhulu ekulahlekeni kwesisindo izobhekwa njengokubhukuda. Kungenzeka futhi wonke umndeni ukuya echibini.
- Ekhaya, ungafaka izitebhisi zezingane ngebha ukuze umntwana akwazi ukudonsa bese ekhuphuka ekuseni. Uma kukhona indawo encane yamahhala, ungadabuki futhi umthengise ibhayisikili yokuzivocavoca, ngakho-ke ngisho nasesimo sezulu esibi ingane ingahlela ukuhamba kwebhayisikili encane.
- Amaholidi asetshenziselwa kanye nezingane - ukuhlehlisa ama-Kayaks, ukuhlela ukuhamba kwebhayisikili, ukuhamba kwamahhashi nokuhamba ngezinyawo, ezindaweni zokuhlanza impilo.
4) Zama ukubukela i-TV encane
Ochwepheshe bakhuthaza ukukhawulela ukubuka i-TV kuze kufike emahoreni angu-2 ngosuku, futhi lokhu kungaphezulu. I-American Academy Yabantwana Bezingane Akuncoma ukuthi ubukele ithelevishini nhlobo. Izingane ezijwayele ukubukela "isikrini esibhakabhaka" amahora, ngokuvamile ziba nesisindo esiningi. Futhi ingane idinga ukuhambisa. Awukwazi ukuphoqa umntwana oneminyaka engama-4 ubudala ukuba alale embhedeni ngehora. Kodwa phambi kwe-TV ingane ihlala usuku lonke, ngaleyo ndlela yenza umonakalo omkhulu empilweni yakhe.
Uhlelo Lokusebenza:
Okokuqala udinga ukususa ikhompyutha ne-TV egumbini lezingane. Beka zonke izinto ezidingekayo ekamelweni lakho, ngakho-ke kuyoba lula kuwe ukulawula ingane yakho. Bese usetha umkhawulo wesikhathi futhi ngaphesheya kwalomkhawulo indodana noma indodakazi akufanele iphume. Uma wesaba ukuthi ingane yakho izobona amafilimu amabi, hlela i-TV ukuze ibonise iziteshi ezithile kuphela.
Ukuze unciphise isisindo somntwana ngaphandle kokulimaza empilweni, udinga ukuthola imbangela yokukhuluphala. Okwamanje kunezinhlobo ezimbili zokukhuluphala: okuyisisekelo nesekondari. Isizathu sokukhuluphala okuyinhloko ukudla ngokweqile nokuhamba kancane. Ekudleni kwezingane ngobuningi kakhulu ama-carbohydrate agayiwe kalula - amaswidi, amazambane, ushukela, isinkwa nezinye izitsha ze-confectionery, amafutha ezilwane - inyama enamafutha, ama-cream, ama-soups amafutha, amafutha. Ngokuvamile izingane aziqabukeli ukudla futhi ngokuvamile zidla kancane ekuseni, futhi kusihlwa zidla ngokudla. Kodwa amandla abawutholayo ngokudla kufanele ahambelane nesamba umzimba ochithayo.
Ukukhuluphala kungathathwa njengefa. Uma bobabili abazali bekhuluphele, ingane ine-80% ithuba lokuthuthukisa lesi sifo, uma umzali oyedwa ethinteka ukukhuluphala, khona-ke kungenzeka ukuthi u-40%. Ukunqotshwa kwesimiso sezinzwa kungabangela ukukhuluphala kwesibili, futhi lolu hlobo lokukhuluphala luyi-5%, futhi lokhu kuyinkinga engavamile.
Iningi lokukhuluphala liyabonakala ezinganeni ezingaphansi kweminyaka eyi-1. Uma ingane ishaya ngokweqile kuze kube yizinyanga ezingu-3, futhi njalo ngenyanga isisindo sinyuke ngaphezu kwama-kilogram ayi-3, ngakho-ke lezi zingane ziyobe zikhuluphele esikhathini esizayo. Siphakamisa ukuthi uzijwayele ngokudla kwabantwana abakhuluphele kakhulu.
Kudla izingane ezingaphezu kweqile
Imidlalo ehlukahlukene, egijima, izivivinyo zokwelapha ziyasiza uma zihlangene nokudla, okuqukethe amakholori ambalwa. Lapho ukwelashwa ukukhuluphala, ukubekezela kuyadingeka, ngoba imiphumela esizoyifinyelela ingafinyelelwa eminyakeni embalwa.
Imvelo ekhulayo idinga izakhi eziwusizo futhi ezidingekayo ekudlaleni: ama-carbohydrate, usawoti wamaminerali, amavithamini, amaprotheni, amafutha. Njengesisindo somzimba, umuntu akufanele asebenzise ukuzila ukudla kwezingane.
Umsebenzi oyinhloko wokulahlekelwa isisindo esiphephile kwengane ukukhipha amafutha emzimbeni nokuvimbela ukubukeka kwabo okuqhubekayo. Lokhu kungafinyelelwa ngokunciphisa inani lamakholori ekudleni kwakho kwansuku zonke. Kulesi simo, kungcono ukuyeka ukudla ama-carbohydrate, okungawutholi kalula umzimba. Lawa amathanga amnandi, amaswidi, amaqebelengwane, ushukela, ushokoledi. Kubalulekile ukukhipha ukusetshenziswa kwamafutha: amasobho amafutha, amafutha yemifino, inyama enamafutha, ham. Ukudla okunomsoco kwandisa isisindo, ngakho-ke udinga ukuyeka isinkwa, ukudla okumnandi, ama-noodle, i-pasta. Ukusetshenziswa kwamazambane kufanele kunciphise kakhulu. Ingane idinga ukondliwa ngezigaba ezincane izikhathi ezinhlanu ngosuku. Ezikhathini eziphakathi kokudla, ungavumeli izingane zidle izithelo futhi zithande. Uma umntwana ebuza, kukhona, kungcono ukumnika okuthile kusuka emifino: ikhukhamba, isithombo, izaqathe, iklabishi entsha.
Zama ukudla kancane
Isidlo kumele singabi ngaphezu kwamahora amabili, ngaphambi kokuba ingane ilale. Ukudla nokudla okuphansi kwekhalori kudinga ukuhamba kancane kancane. Kodwa ngokuvamile izingane ezinesisindo esiningi zidla ukudla okuphezulu kwekhalori. Ochwepheshe bacebisa ukwenza ukudla kuhlukahluka, futhi kufanele kufane nesikhathi somntwana, futhi emva kwamasonto amabili ungahamba ngokudla okuqinile.
Yenza okuthandayo imikhiqizo yobisi
Kungaba imikhiqizo ephansi yekhalori: i-fat-fat cottage shizi, i-kefir, i-acidophilus, i-yogurt. Inyosi yeposi ifaneleka izitsha zenyama, esikhundleni samafutha kufanele kube ibhotela. Nsuku zonke ingane kufanele ithole - ubisi, imifino, izithelo, inyama, i-cottage shizi. Inhlanzi, ushizi, amaqanda akufanele anikezwe ngaphezu kwesonto 3 noma izikhathi ezine. Kunconywa ukuba udle izithelo ezingenamnandi namajikijolo, futhi kusuka emifino - ukhukhamba, ithanga, isithombo, iklabishi kanye utamatisi.
Manje siyazi ukuthi singanciphisa kanjani ingane enamandla kakhulu. Ukulandela lezi zeluleko, unganciphisa isisindo somntwana wakho, ngokusebenzisa ukudla okuphansi kwekhalori, ukudla okuvamile ngezigaba ezincane, ukwenza imidlalo.