Kudzivirira kufutisa kunogona kutanga, neimwe nzira, kana munhu achangotanga kudya. Zvidzidzo zvinoratidza kuti njodzi yekufutisa yakabatana zvakanyanya nemaitiro ekudya panguvaubwana.

Nechekare, kubva pamwedzi 7 kusvika kumwedzi gumi neimwe, vacheche vekuAmerica vanodya 11% yakawandisa macalorie achienzaniswa nezvavanoda.¹⁵. Chikamu chimwe muzvitatu chevana vekuAmerica vari pasi pemakore maviri havadye michero nemiriwo, uye pakati pevaya vanodya, French fries iri pamusoro pechinyorwa.¹⁵. Kana vari vadiki veQuebecers vane makore mana, havadyi michero yakakwana nemiriwo, zvigadzirwa zvemukaka pamwe nenyama uye dzimwe nzira, maererano neInstitut de la statistique du Québec.³⁹.

chikafu

Kushandisa zvigadzirwa zvekuderedza uremu uye kudya zvakanyanya pasina kushandura madyiro ako haisi mhinduro yakanaka. Kudya kunovaka muviri kunofanira kunge kwakasiyana-siyana uye kunosanganisira michero nemiriwo mitsva. Kudya zvakanaka kunosanganisira kuzvibikira woga, kutsiva zvimwe zvinhu, kuravidza chikafu nemuriwo nezvinonhuwirira, kupingudza nzira itsva dzekubikisa kuti ushandise mafuta mashoma, nezvimwewo. Tarisa papepa redu reNutrition kuti uzive misimboti yekudya kunovaka muviri.

Mamwe mazano kuvabereki

• Kana ukadya zvakanaka, zvichava nyore zvikuru kuita kuti vana vako vaite zvakafanana;
• Idyai nemhuri;
• Ngwarira kuti usapindura kuchema kwomucheche nokumupa zvokudya zvakarongeka. Kuchema kungatoratidza kuda kudiwa kana kuti kungoyamwa. Vanhu vazhinji vanozadzikisa zvidikanwi zvavo zvemirangariro nechikafu: hunhu uhu hunogona kunge hwakatanga pakuvamba zvikuru muupenyu;
• Usagara uchirumbidza mwana wako paanopedza bhodhoro rake kana ndiro yake. Kudya kwakajairika, uye kwete kufadza vabereki;
• Dzivisa kushandisa chikafu semubairo kana chirango;
• Mwana ngaatonge zvake chido. Chido chemucheche chinosiyana zuva nezuva. Kana achiwanzonwa zvakanaka uye asingaderedzi uremu, hapana chikonzero chekunetseka kana akasapedza bhodhoro pano neapo. Usamanikidza mwana kupedza ndiro yake. Nokudaro, achadzidza kuteerera kuzviratidzo zvake zvenzara nekuguta;
• Mvura ndicho chinwiwa chakanaka chekupedza nyota yako. Kushandiswa kwe muto yemuchero, kunyangwe yakasikwa, inofanirwa kuganhurwa kune 1 girazi pazuva. Michero yemichero ine macalorie akawanda (zvinwiwa zvakawanda uye zvibhakera zvemichero zvine zvakawanda sezvinwiwa zvinyoro), uye hazvigutse nzara. Dzivisa kuwedzera shuga kune yoghurts, michero purees, nezvimwe;
• Siyanisa zvekudya uye mabikirwo aunoita. Diversify sources of protein (hove, nyama chena, legumes, dairy products, etc.);
• Zvishoma nezvishoma, suma mwana wako kune zvitsva zvinonaka.

Basa rechiito

Kuita zvemuviri chikamu chakakosha chekuchengetedza huremu hune hutano. Kufamba kunowedzera tsandanyama saka zvinoda simba. Ita kuti vana vafambe, uye famba navo. Deredza nguva yeterevhizheni kana zvakakodzera. Nzira yakanaka yekushanda zvakanyanya zuva nezuva ndeyekuenda kuzvitoro zvidiki munharaunda yako nekufamba ikoko.

hope

Ongororo dzakawanda dzinoratidza kuti kurara zvakanaka kunobatsira mukudzora uremu zviri nani^{18, 47}. Kusarara kunogona kuita kuti udye zvakanyanya kuripa kudzikira kwesimba rinonzwikwa nemuviri. Zvakare, inogona kukurudzira kuburitswa kwemahomoni anokonzera kuda kudya. Kuti uwane nzira dzekurara zvirinani kana kukunda kushaya hope, ona yedu Warara zvakanaka here? File.

Kushungurudzika mupfungwa

Kuderedza zvinokonzeresa kushushikana kana kutsvaga maturusi ekuzvibata zvirinani zvinogona kuita kuti zvisaite mukana wekudzikama nechikafu. Mukuwedzera, kushungurudzika kunowanzoita kuti tidye nekukurumidza uye zvakanyanya kupfuura zvakakodzera. Ona yedu Stress uye Kuzvidya Mwoyo chimiro kuti udzidze zvakawanda nezve nzira dzekukubatsira kubata zvirinani nekushushikana.

Ita pane zvakatipoteredza

Kuita kuti nharaunda isaite obesogenic, uye nekudaro kuita sarudzo dzine hutano kuve nyore kuita, kutora chikamu kwevanoverengeka vanoita zvemagariro kunodiwa. MuQuebec, Provincial Working Group on the Problem of Weight (GTPPP) yakaronga nhevedzano yematanho ayo hurumende, zvikoro, nzvimbo dzebasa, chikamu chezvekudya, nezvimwewo, zvinogona kutora kudzivirira kufutisa.¹⁷ :

• Shandisa mitemo yezvokudya mukuchengetedza masikati uye zvirongwa zvechikoro;
• Shandura nharaunda yemuviri neyemagariro kusimudzira mararamiro anoshingaira;
• Ongorora mirau yekushambadzira yakanangana nevana;
• Rongedza kutengeswa kwezvigadzirwa zvehuremu nemasevhisi;
• Kurudzirai tsvakurudzo pamusoro pekufutisa.