Ixesha lesiguqulelo lixesha lolungiso lwemodem, apho kukho utshintsho olungafunekiyo kumzimba olwenzekayo. Ngokuphindaphindiweyo kubantwana abaneminyaka eyi-12-17 ubudala, ubunzima banda kakhulu. Xa umntwana ephawula oku, ngakumbi xa ephulaphule amazwi ahlaselayo evela kwontanga, ingxaki ikhula. Sifunda indlela yokunciphisa umzimba ngokukhawuleza kwaye ngaphandle kwemiphumo emibi.
Kutheni abatsha abafumana isonka?
Kukho izifo ezingabonakali zezifo, apho kukho isisindo esibukhali, kodwa oku kusebenza kuphela kwe-1% yabantwana abaselula. Kwiimeko ezininzi, isizathu sinoko lokutya olwamkelwe kwintsapho. Ukuba ukutya kwekhaya kuhlala kukho iinkozo kunye nokutya okuthosiweyo, ukutya okutshaya, iifomese, ukutya akuhlonishwa, akukho mingcipheko, umntwana uyakubona oku njengesiqhelo kwaye kwixesha elizayo unokukhokelwa yindlela yokutya kwimeko yakhe ebomini.
Le meko igxininiswa kukutya okutshiweyo kweso sikolo utshintsho kunye nama-chips, abacuki, iipesele kunye ne-soda e-sweet. Kananjalo, abaninzi abaselula banokuphila ubomi, bethatha indawo yokusa ekuseni bahlala kwidesksi yesikolo kuze kube semini nasebusuku behleli kwikhompyutheni okanye kumabonakude. Iikhalori ezidliwayo ngokutya asisetyenzisiwe, kwaye ubunzima bomntwana obutsha banda.
Kutheni amantombazana asetsheni aphucula?
Xa ukubonakala kokuqala kobunzima obuninzi kwiintombazana ezisebuntwaneni, inkqubela yokubangela i-ovarian production of hormone estrogen . Le nkunkuma, echaphazela iinkqubo ze-metabolism, igxininisa ukusetyenziswa kwamafutha njenge "fuel" kunye negalelo ekuzaliseni izibonelelo zomzimba. Ukongezelela, i-estrogen ikhuthaza ukugcinwa kwamanzi kwiishubhu, okubangela ukuzuza ubunzima.
Kutheni amakhwenkwe athola?
Isisindo esithinteleyo kwinkwenkwe eseneminyaka engama Kwi-30% yamatyala xa omnye wabazali ehlushwa ubunzima obunzima, umntwana uzuza i-physique eninzi, kwaye ukuba ngabazali bobabini banamafutha, amathuba anyukela kuma-60%. Xa i-hormones yamadoda iqhutywe, eqhutyelwa ukuphuhliswa kwezihlunu kunye neempawu zesondo zesibini, ukusetyenziswa nokutya okufanelekileyo kubalulekile. Ngaphandle koko, inqanaba le-hormone ye-testosterone liyehla, elithethileyo kungekhona nje ngokukhuluphala, kodwa kunye neengxaki kwindawo yokulala.
Ndingakwazi njani ukulahlekelwa ngumzimba njengoko ndiselula?
Ukubuza umbuzo, ngokukhawuleza ukunyusa umlinganiselo kwintombazana, kuyacetyiswa ukuba udibane nodokotela wezilwanyana kunye ne-endocrinologist oza kunceda ukufumanisa ukuphuka kwimeko ekuphuhlisweni. Kubalulekile ukuhlalutya nokuziphendulela inombolo enemiba ebalulekileyo ecacisa izinto ezichukumisayo:
- Ixesha elingakanani le ntombazana ezinikela kwimidlalo, ukuzonwabisa okwangaphandle?
- Ngaba ukutya kulungiswe kakuhle?
- Ngaba umntwana ufumana uxinzelelo?
- Ngaba iphupha lakhe liphelele?
Abazali babantwana abanobunzima bomzimba obuninzi bamele baqonde ukuba uxanduva lwabo lubawo, kwaye musa ukulibala ukuba iingxaki zomzimba ziquka ingqondo. Ngomzekelo wodwa, umbutho wesondlo esifanelekileyo, urhulumente wolu suku, ukuphumla komntwana wakho unokukwazi ukufezekisa umphumo wokugqiba isisindo somntwana. Kubaluleke kakhulu ukuphatha ngokuqonda kumntwana, ukudala isimo sengqondo esilungileyo kwintsapho, sizungeze ngononophelo.
Indlela yokunciphisa umzimba ngaphandle kokutya?
Abantu abaninzi banomdla kwindlela yokunciphisa ubunzima kwintsholongwane phezu kwehlobo, kwaye le yindlela echanekileyo yokusombulula le ngxaki. Ehlotyeni, xa kungekho imisebenzi yesikolo, imozulu efanelekileyo iyafumaneka, uhlobo olubanzi lwezinto zokutya zezityalo lufumaneka, kulula ukulungelelanisa indlela yokuphila nokutya. Imithetho embalwa elula iya kunceda kulo:
- Ebusuku, ubuthongo kufuneka bunike ubuncinane iiyure eziyi-8, kwaye ulale kwaye uvuke ngokufanelekileyo ngexesha elifanayo.
- Ngethuba lemini, phakathi kokutya okuphambili, ukutya okuncinci okuncinci kuvunyelwe ngeziqhamo, imifuno, amajikijolo, amanqatha.
- Kubalulekile ukubandakanya uhlobo lwezemidlalo oluthandwa ngumntwana, ukunika uqeqesho olunzulu ngeyure kathathu ngeveki kunye ubuncinane neyure yokusebenza ngokulinganayo imihla ngemihla (ngokufanelekileyo-emoyeni).
- Imvakalelo engathandekiyo, uxinzelelo kufuneka lube ncitshisiwe, olufezekiswa ngenxa yomoya oqhelekileyo kwintsapho, izinto zokuzonwabisa, ukunxibelelana kunye noontanga.
Indlela yokunciphisa umthamo wesantya - Ukuzivocavoca
Ngokuqhelekileyo, imfundo yenyama yemfundo ayanele ngokwaneleyo ukuqinisekiswa kwemigangatho yomsebenzi wokwenyama, ngoko kuyacetyiswa ukuba ubhale umntwana osemva kunoma yiphina ibhola lezemidlalo - ukubhukuda, ukudansa, ukuvuthwa, i-athletics, ubugcisa be-kartial okanye enye. Ukongeza, nayiphi na imidlalo edlalayo, imidlalo yebhayisikili okanye i-skating skating, badminton, ukugijima, uhambo olude.
Ukulahlekelwa kwindleko ngokukhawuleza kuya kunceda umzimba wokunciphisa umzimba, omele ukwenziwa kathathu ngeveki, ngcono ekuseni. Makhe siqwalasele ukuba zeziphi izigaba ezibandakanya uqeqesho olunjalo:
- Ukufudumala (imizuzu engama-2-5): ukuhamba endaweni, ukujikeleza kwezitho kunye nentloko, mahi, iintlambo kumacala, izikwere ngaphandle kokulinganisela.
- Iyunithi ephambili (imizuzu engama-20 ukuya ku-30): ukuqhuba, ukunqumla intambo, ukunyuka kwee-squats, i-squats ezinokulinganisela, imiphunga, "ibhasikidi", "iisisi".
- Ukuchonga (imizuzu emi-5-10): izibalo zokusasaza imisipha yomva, intamo, amahlombe, imilenze.
Ngaba inokwenzeka ukuba intombazana isondle?
Ukulandela ukutya okunzulu akuyona inketho kumntu osekhulile. kule minyaka kubaluleke kakhulu ukufumana yonke isethi yezinto zokutya ezixabisekileyo. Iidlo eziqhelekileyo zokulahlekelwa kwesisindo kwiintsholongwane ziyakwazi ukulimaza, kunye neyona ndlela inobungozi "yokuhlanza ukutya", okukhokelela ekudleni kwe-anorexia. Ngokuqhelekileyo, emva kwesithintelo esinamandla sokutya esidliwe, umzimba uphinde ukhulule ubunzima bawo, udlula ubunzima bokuqala. Ukongezelela, ichaphazela umsebenzi wengqondo, indlela yokugaya inyama, inkqubo ye-neurological system, inkqubo ye-musculoskeletal, njl.
Ukutya ukutya ukulahlekelwa kwesisindo kubantwana abaselula
Ukuphendula umbuzo wendlela yokulahlekelwa isisindo ngokukhawuleza kwikhaya lomntwana osetsheni, nayiphi na ingcali enekhono iya kuthi umntu akufanele alwele ukulahleka kwesisindo esiphuthumayo. Kungcono ukukwenza ngokuhamba ngokukhawuleza, ukulahla malunga no-2 kg ngenyanga. Iinqununu eziphambili zondlo oluthile lwabafikayo kunye nobunzima obuninzi zilandelayo:
- Ukutya kufuneka kube ngamaxesha amane okanye amahlanu ngosuku;
- isidlo sakusihlwa kufuneka sibanjwe iiyure ezintathu ngaphambi kokulala;
- intombazana kufuneka idle i-2500 kcal ngosuku, inkwenkwe - 2700, kunye nomlinganiselo weeprotheni / amafutha / i-carbohydrate ngu-1/1 / 4;
- zonke izitya kufuneka ziphekwe ngokutshisa, ngokubilisa, ukupheka, ukucima;
- ubungakanani besahlulo esidliwayo kufuneka sibe malunga ne-300 g.
Ukutya okulula kubantwana abaselula
Xa umbuzo uvela malunga nendlela yokunciphisa umzimba xa umntwana eselula, abazali kufuneka bahambelane nemimiselo yokutya okunempilo kunye nendodana okanye intombi yabo, beka umzekelo omhle. Kubalulekile ukumdumisa umntwana nangayiphi na impumelelo kumzamo wokunciphisa umzimba, ukukhuthaza (kodwa kungekhona iilekese). Akufanele lilibale ukuba ukutya okufanelekileyo kufuneka kuhlale kudibaniswa nomsebenzi wokwenyama.
Indlela elula yokunciphisa umzimba njengomntwana osetsheni kwinyanga, kunye nokutya, kubandakanya ukulahlwa kokutya, okuyingozi kwaye ayinanto yokuphuhlisa umzimba. Ezi zinto ziquka:
- i-confectionery;
- ukutya okukhawulezayo;
- iimveliso ezigqityiweyo;
- kubhaka;
- iimveliso zokutshaya;
- sausages;
- iipoti;
- ikhekhe.
Ukutya okukhawulezayo kubaselula
Ukuqwalasela indlela yokunciphisa umthamo weshumi elivisayo kwiveki, kufuneka uyiyeke ingcamango yokuhlalisa ixesha elithile elingaphezulu kwesigamu seekhilogram. Ukongeza kokuphelisa iimveliso eziyingozi, kubalulekile ukwenza imenyu yosuku ngalunye ngokuchanekileyo, ngokuqwalasela imimiselo yeprotheni, i-fat and carbohydrate. Ukuqwalasela imigaqo elula indlela, ngaphandle kokulimala kwimpilo, ukunciphisa ubunzima kumntwana osemtsha, kubalulekile ukuba angenze kuphela ngeli thuba lixesha elithile, kodwa ukulandela le miqathango rhoqo.
Khawucinge ngokutya okumalunga nomntwana osemtsha ofuna ukulahlekelwa isisindo, kunye nohlu lwesitya esifanelekileyo kwisidlo ngasinye:
- Isidlo sakusasa: i- cottage cheese eneziqhamo ezinobusi kunye neziqhamo, i-porridge ebisi okanye emanzini ngamantongomane, ama-raisins, i-casseroles, i-biscuits, i-cocoa okanye itiye eluhlaza.
- Ukutya: isobho lokuqala okanye i-borscht kwi-fat fat broth, inyama yesibini okanye intlanzi kunye nesitya sokutya se-cereal okanye imifuno yemifuno, kunye nesaladi yemifuno, isinkwa esipheleleyo.
- I-Snack: izithelo, amajikijolo, amanqwanqwa, izithelo ezomileyo, i-compote, i-kefir, i-milk baked.
- Ukutya isidlo: izitya ezivela kumaqanda, izithelo kunye nemifuno yemifuno, ushizi onzima, ilayisi, izitya zepatati.