Mokhoa oa ho thibela botenya ho bana le batho ba baholo

Litaba

• Kakaretso
• Thibelo ea botenya bakeng sa bana
• Lesea le anyesang ha ho khoneha
• Fepa bana ba ntseng ba hola ka boholo bo lekaneng
• Haha likamano tsa pele le lijo tse phetseng hantle
• Ja lijo tse phetseng hantle le le lelapa
• Khothaletsa ho ja butle butle ha feela u lapile
• Fokotsa lijo tse se nang phepo ka lapeng
• Kenyelletsa boithabiso le boithabiso bo khahlisang
• Fokotsa nako ea skrine ea ngoana oa hau
• Etsa bonnete ba hore bohle ba robala ka ho lekaneng
• Tseba seo ngoana oa hau a se jang ka ntle ho ntlo
• Thibelo ea botenya ho batho ba baholo
• Sebelisa mafura a seng makae a "mabe" le "mafura" a mangata
• Sebelisa lijo tse sa tsoakoang haholo le tse tsoekere
• Ja lijo tse ngata tsa meroho le litholoana
• Ja fiber e ngata ea lijo
• Tsepamisa maikutlo ho ja lijo tse nang le li-glycemic index tse tlase
• Etsa hore lelapa le kenye letsoho leetong la hau
• Kopanela mesebetsing e tloaelehileng ea ho ikoetlisa
• Kenyelletsa lenane la koetliso ea boima
• Tsepamisa maikutlo ho fokotsa khatello ea maikutlo ea letsatsi le letsatsi
• Ithute ho etsa moralo oa tšebeliso ea lijo le ho itokisetsa lijo
• Hobaneng thibelo e le bohlokoa?
• Na re se re hatetse pele?
• Menahano ea hoqetela

Kakaretso

Botenya ke taba e tloaelehileng ea bophelo bo botle e hlalosoang ka ho ba le karolo e phahameng ea mafura a 'mele. Letšoao la boima ba 'mele (BMI) la 30 kapa ho feta ke sesupo sa botenya.

Lilemong tse mashome a seng makae tse fetileng, botenya bo fetohile bothata bo boholo ba bophelo bo botle. Ha e le hantle, hona joale ho nkoa e le seoa United States.

Ho ea ka lipalo-palo tse tsoang ho Litsi tsa Taolo le Thibelo ea Mafu (CDC), hoo e ka bang (liphesente tse 39.8) le (liphesente tse 18.5) United States li nonne.

Leha ho na le liperesente tse ntseng li eketseha, ho na le mekhoa e mengata ea ho thibela botenya ho bana le ho batho ba baholo. Mona re tla hlahloba ka bobeli, hammoho le hore na re se re le hokae ho thibela botenya.

Thibelo ea botenya bakeng sa bana

Thibelo ea botenya e qala a le monyane. Ho bohlokoa ho thusa bacha ho boloka boima ba 'mele ntle le ho tsepamisa sekala.

Lesea le anyesang ha ho khoneha

E 'ngoe ea lithuto tse 25 e fumane hore ho anyesa ho amahanngoa le kotsi e fokotsehileng ea botenya ba bongoaneng. Leha ho le joalo, lithuto li tsoakane ha ho tluoa karolong ea ho anyesa ka thibelo ea botenya, mme lipatlisiso tse ling lia hlokahala.

Fepa bana ba ntseng ba hola ka boholo bo lekaneng

American Academy of Pediatrics e hlalosa hore bana ba banyenyane ha ba hloke lijo tse ngata haholo. Ho tloha lilemong tse 1 ho isa ho tse 3, bolelele bo bong le bo bong ba lisenthimithara bo lokela ho lekana le likhalori tse ka bang 40 tsa ho ja lijo.

Khothaletsa bana ba baholo ho ithuta hore na boholo ba likarolo li shebahala joang.

Haha likamano tsa pele le lijo tse phetseng hantle

Khothaletsa ngoana oa hau ho leka litholoana, meroho le liprotheine tse fapaneng ho tloha bongoaneng. Ha ba ntse ba tsofala, ba kanna ba ba le monyetla oa ho kenyelletsa lijo tsena tse phetseng hantle lijong tsa bona.

Ja lijo tse phetseng hantle le le lelapa

Ho fetola mekhoa ea ho ja e le lelapa ho lumella bana ho ja lijo tse nepahetseng pele ho nako. Sena se tla ba nolofalletsa hore ba tsoele pele ho latela mekhoa e metle ea ho ja ha ba ntse ba hola ho ba batho ba baholo.

Khothaletsa ho ja butle butle ha feela u lapile

Ho ja ho tlōla ho ka etsahala haeba u ja ha u sa lapa. Mafura ana a mangata a qetella a bolokiloe e le mafura a 'mele' me a ka lebisa botenya. Khothaletsa ngoana oa hau ho ja feela ha a lapile le ho hlafuna butle haholo bakeng sa ts'ebetso ea lijo.

Fokotsa lijo tse se nang phepo ka lapeng

Haeba u tlisa lijo tse se nang phepo ka tlung, ngoana oa hau a ka li ja habonolo. Leka ho boloka sehatsetsi le ntlo ea lijo tse nang le phepo e nepahetseng, 'me u lumelle li-snacks tse se nang phepo e ntle e le "pheko" e sa tloaelehang.

Kenyelletsa boithabiso le boithabiso bo khahlisang

Mokhatlo oa Lefatše oa Bophelo (WHO) o khothaletsa bana le bacha ho etsa bonyane boikoetliso ba 'mele letsatsi le letsatsi. Mesebetsi ea boithabiso e kenyelletsa lipapali, lipapali, tlelase ea boikoetliso, kapa mesebetsi ea kantle.

Fokotsa nako ea skrine ea ngoana oa hau

Nako e ngata eo ue qetileng u lutse ka pel'a skrine e bolela nako e nyane ea ho ikoetlisa le ho robala hantle. Hobane boikoetliso le boroko li bapala karolo ea boima bo phetseng hantle, ho bohlokoa ho khothaletsa mesebetsi eo ka nako ea likhomphutha kapa TV.

Etsa bonnete ba hore bohle ba robala ka ho lekaneng

Lipatlisiso li bontša hore ka bobeli le ba sa fumaneng boroko bo lekaneng ba ka qetella ba le boima bo fetang. Mekhoa e metle ea ho robala e tsoang ho National Sleep Foundation e kenyelletsa kemiso ea boroko, moetlo oa ho robala, le mosamo le materase.

Tseba seo ngoana oa hau a se jang ka ntle ho ntlo

Ebang ba sekolong, le metsoalle, kapa ha ba ntse ba le bana, bana ba na le menyetla e mengata ea ho ja lijo tse se nang phepo kantle ho ntlo. U ke ke ua lula u le teng ho lekola seo ba se jang, empa ho botsa lipotso ho ka thusa.

Thibelo ea botenya ho batho ba baholo

Bongata ba likeletso tsena tsa thibelo ea botenya li ts'oana le ho theola kapa ho boloka boima ba 'mele bo phetseng hantle. Taba ke hore ho ja lijo tse nepahetseng le ho ikoetlisa ho ka thusa ho thibela botenya.

Sebelisa mafura a seng makae a "mabe" le "mafura" a mangata

Ho fapana le tumelo ea mokokotlo oa lijo tsa mafura a tlase lilemong tsa bo-90, ha se mafura kaofela a mabe. e phatlalalitsoeng ho Nutrition Journal e bonts'itse hore ho ja mafura a phepo e nepahetseng, joalo ka mafura a polyunsaturated, ho ka ntlafatsa maemo a k'holeseterole le ho fokotsa kotsi ea botenya.

Sebelisa lijo tse sa tsoakoang haholo le tse tsoekere

Ho latela se phatlalalitsoeng ho The American Journal of Clinical Nutrition, ts'ebeliso ea lijo tse entsoeng le tse tsoetsoeng ka bongata li hokahane le kotsi e kholo ea botena. Lijo tse ngata tse sebelisitsoeng li na le mafura a mangata, letsoai le tsoekere, tse ka khothalletsang ho ja haholo.

Ja lijo tse ngata tsa meroho le litholoana

Khothaletso ea letsatsi le letsatsi ea ho ja litholoana le meroho ke li-servings tse hlano ho isa ho tse robong ka letsatsi bakeng sa batho ba baholo. Ho tlatsa poleiti ea hau ka li-veggies le litholoana ho ka thusa ho boloka li-calories ka nepo le ho fokotsa menyetla ea ho ja ho tlōla.

Ja fiber e ngata ea lijo

Liphuputso li ntse li tsoela pele ho bonts'a hore fiber ea phepo e bapala karolo ea ho boloka boima ba 'mele. E mong o fumane hore batho ba nkileng tlatsetso ea fiber fiber makhetlo a mararo ka letsatsi bakeng sa libeke tse 12 ba lahlile liperesente tse 5 tsa boima ba 'mele ea bona.

Tsepamisa maikutlo ho ja lijo tse nang le li-glycemic index tse tlase

Index ea glycemic (GI) ke sekala se sebelisetsoang ho lekanya hore na lijo li tla nyolla tsoekere ea mali kapele hakae. Ho tsepamisa maikutlo lijong tse nang le li-GI tse tlase ho ka thusa ho boloka tsoekere e maling e tsitsitse. Ho boloka maemo a tsoekere ea mali a tsitsitse ho ka thusa ho laola boima ba 'mele.

Etsa hore lelapa le kenye letsoho leetong la hau

Ts'ehetso ea sechaba ha se ea bana le bacha feela - ho bohlokoa hore le batho ba baholo le bona ba utloe ba tšehelitsoe. Hore na o pheha le ba lelapa kapa o ntse o itsamaela le metsoalle, ho kenya batho letsoho ho ka thusa ho khothaletsa bophelo bo botle ba bophelo.

Kopanela mesebetsing e tloaelehileng ea ho ikoetlisa

Ho kenyelletsa ho ikoetlisa kamehla kemisong ea hau ho bohlokoa bakeng sa ho boloka kapa ho theola boima ba 'mele, har'a melemo e meng. E khothalletsa metsotso e 150 ea boikoetliso bo itekanetseng kapa metsotso e 75 ea boikoetliso bo matla ba beke le beke.

Kenyelletsa lenane la koetliso ea boima

Koetliso ea boima ba 'mele e bohlokoa ho boloka boima ba' mele joalo ka ts'ebetso ea ho ikoetlisa. Ntle le ts'ebetso ea beke le beke ea boikoetliso, WHO e khothaletsa koetliso ea boima bo kenyeletsang mesifa ea hau e meholo bonyane makhetlo a mabeli ka beke.

Tsepamisa maikutlo ho fokotsa khatello ea maikutlo ea letsatsi le letsatsi

Ho imeloa kelellong ho ka ba le litlamorao tse ngata mmeleng le kelellong. Tlhahiso ea hore khatello ea maikutlo e ka baka karabelo ea boko e fetolang mokhoa oa ho ja mme e lebisa litakatsong tsa lijo tse nang le likhalori tse ngata. Ho ja lijo tse ngata tse nang le likhalori tse ngata ho ka kenya letsoho kholisong ea botenya.

Ithute ho etsa moralo oa tšebeliso ea lijo le ho itokisetsa lijo

Ho bonolo haholo ho reka lebenkele bakeng sa lijo tse phetseng hantle ha o na le moralo. Ho iketsetsa moralo oa lijo le lenane la maeto a hau a ho ea mabenkeleng ho ka thusa ho qoba liteko tsa lijo tse se nang phepo. Ntle le moo, lijo tsa pele ho nako li ka u fa lijo tse loketseng ho ja.

Hobaneng thibelo e le bohlokoa?

Ho thibela botenya ho bapala karolo ea bohlokoa bophelong bo botle. Botenya bo amahanngoa le lethathamo le lelelele la maemo a sa foleng a bophelo bo botle, ao bongata ba 'ona ho bang thata ho a phekola ka nako. Maemo ana a kenyelletsa:

• lefu la metabolic
• mofuta oa 2 lefu la tsoekere
• khatello e phahameng ea mali
• li-triglycerides tse phahameng le "cholesterol" e tlase
• lefu la pelo
• stroke
• ho koaleha moea ka nakoana borokong
• lefu la gallbladder
• litaba tsa bophelo bo botle ba botona le botšehali
• lefu la sebete se mafura
• osteoarthritis
• maemo a bophelo bo botle ba kelello

Ka ho tsepamisa maikutlo ho thibelo ea botenya le liphetoho tsa bophelo, ho kanna ha khoneha ho fokotsa kapa ho thibela kholo ea mafu ana.

Na re se re hatetse pele?

Le ha lipatlisiso mabapi le maano a thibelo ea botenya li lekantsoe United States, lithuto tsa machabeng li atlehile ho fana ka likarabo.

Motho ea tsoang Australia o shebile karolo ea baoki ba malapeng naheng eo mabapi le taolo ea boima ba bana ho fihlela lilemo tse 2. Baoki ba ile ba etela masea makhetlo a robeli kamora ho hlaha mme ba khothaletsa bo-mme ho kenyelletsa mekhoa e metle. Bafuputsi ba fumane hore ka karolelano BMI ea bana ba sehlopha sena e ne e le tlase haholo ho feta ea sehlopha sa taolo (masea a sa fumanang maeto a robeli a baoki).

Leha ho le joalo, a Sweden o ile a sheba katleho ea sesebelisoa sa smartphone ho ruta bana ba banyenyane ka ho ja hantle le ho ikoetlisa. Bafuputsi ha ba fumane phapang e kholo ho BMI le matšoao a mang a bophelo bo botle lipakeng tsa lihlopha tsena tse peli kamora selemo.

A ho International Journal of Obesity e shebile lithuto tse 19 tse fapaneng tse thehiloeng sekolong ho fumana hore na e ka ba mekhoa e atlehang ea taolo ea botenya. Bafuputsi ba fumane hore liphetoho tse peli tsa lijo le ho fokotsa nako ea TV li bakile tahlehelo e kholo ea boima ba 'mele. Ba boetse ba fumane hore tšehetso ea malapa e thusitse ho khothaletsa ho theola boima ba 'mele baneng.

Ho thibela botenya ho batho ba baholo ho kenyelletsa ho ikoetlisa khafetsa, ho fokotseha ha mafura a mangata, ho fokotseha ha ts'ebeliso ea tsoekere le keketseho ea tšebeliso ea litholoana le meroho. Ntle le moo, ho nka karolo ha setsebi le ho hlokomela bophelo bo botle ho ka thusa ho boloka boima ba 'mele bo phetse hantle.

E 'ngoe ea mekhoa ea bophelo bo botle ea sechaba e fumane hore ho na le mekhoa e fapaneng ea ho susumetsa leano la sechaba ho khothaletsa mekhoa ea thibelo ea botenya: Ho fetola maemo a lijo, ho theha liphetoho tse thehiloeng leanong likolong, le ho tšehetsa meriana le maano a mang a bongaka ke litsela tsohle tse ka bang teng tsa ho thibela botenya.

Leha ho le joalo, ke tse ling tsa mekhoa ena tse ipakileng li sebetsa, 'me ho na le litšitiso tsa ho sebelisa mekhoa ena.

Menahano ea hoqetela

Boima bo phetseng hantle bo bohlokoa ho boloka bophelo bo botle. Ho nka mehato ea ho thibela botenya bophelong ba hau ba letsatsi le letsatsi ke mohato o motle oa pele. Le liphetoho tse nyane joalo ka ho ja meroho e mengata le ho etela boikoetliso makhetlo a 'maloa ka beke li ka thusa ho thibela botenya.

Haeba u khahloa ke mokhoa o lumellanang haholoanyane le seo u se jang, setsebi sa phepo kapa setsebi sa phepo se ka u fa lisebelisoa tsa ho qala.

Ntle le moo, ho kopana le mokoetlisi oa hau kapa morupeli oa boikoetliso ho ka u thusa ho fumana mesebetsi e sebetsang hantle bakeng sa 'mele oa hau.