Ukubaluleka kokufumana abantwana ukuba basebenze
Wonke umntu uyazi ukuba abantwana kufuneka basebenze ngokusemzimbeni kwaye badinga ukuba basebenzise rhoqo ukuze bafaneleke ngokwenyama.
Ingaba zikhulu kakhulu okanye zisisindweni esifanelekileyo, umsebenzi oqhelekileyo wokusebenza ngokomzimba uthathwa yiingcali ezininzi ukuba ziyinxalenye ebalulekileyo yokuphila ngendlela enempilo.
Oko akuthethi ukuba ngamnye umntwana ufuna ukuchitha iiyure ezine okanye ezintlanu ngosuku lokuqeqeshwa kwee-Olimpiki okanye asebenze ngeqela lebhola lebhola okanye ibhola lebhola.
Ukuthatha inxaxheba kwimidlalo yolutsha oluhlelekile akusiyo imfuneko yomsebenzi wokwenyama, njengokuba abantwana banokufumana umthamo omkhulu ngexesha lokudlala ngokukhululekile.
Ziyayidinga Kangakanani Umzimba?
I-American Academy ye-Pediatrics incoma ukuba abantwana kunye nentsha kufuneka "basebenze ubuncinane kwiminithi engama-60 ngosuku," nangona begxininisa ukuba akufanele kube yiminithi engama-60 yomsebenzi oqhubekayo. Umzekelo, ukuba uneminyaka engama-8 ubudala udlala ibhola lemizuzu engama-20 ngethuba le-PE esikolweni waza wadlala ibhasikidi kunye nabahlobo bakhe emva kwemizuzu engama-40 emva kwesikolo, uya kudibanisa iingcebiso ze-AAP zemizuzu engama-60 yomsebenzi wokwenza umsebenzi ngaloo mini.
Ngakolunye uhlangothi, ukuba ngeklasi ye-PE kwiklasi ye-60 iklasi isebenzisa imizuzu engama-30 ukuba igqoke, ikhethe amaqela, kwaye idibanise ukuze idlale, kwaye umntwana wakho ubukele iTV kwaye edlala imidlalo yevidiyo emva kwesikolo, akayi kusebenza ngokwaneleyo ngaloo mini.
Ukuzivocavoca kunye neCalori
Ukuzivocavoca rhoqo kubantwana.
Kuye kuboniswa ukuba bancede bazakhele ukuzithemba, balale ngokubhetele, banamandla amaninzi, banciphise ukuxhalabisa, banciphise ukuxinezeleka. Kwaye njengokuba abantu abaninzi bayazi, kunye nokutya okunempilo, ukuvuthwa rhoqo rhoqo kuyindlela engcono yokunciphisa umzimba kunye nokuthintela ukukhuluphala komntwana .
Ekubeni umntwanakho mhlawumbi akayi kuzuza umsebenzi wakhe ngokusebenza kwi-treadmill okanye usebenzisa ibhayisikili yokuzilolonga, kunokuba nzima ukuhlala uxelela ukuba ziphi iikhalori ezitshisa xa usebenzisa.
Ngethamsanqa, akuyithandabuzeki, xa nje umntwana wakho efumana imizuzu engama-60 okanye ngaphezulu komsebenzi wokuzilolonga ngomzimba ngamnye kwaye ugcine ukutya okunempilo.
Ukuba umntwana wakho usebenza kakhulu kwaye usenokukhula, kufuneka ukhangele ekudleni kwakhe njengesizathu-kungekhona umgangatho wakhe wokuzilolonga.
Sekunjalo, kunokuba luncedo ukuqonda indlela umntwana wakho angatshisa ngayo ngaphezulu okanye iikhalori ezimbalwa kwimisebenzi eyahlukeneyo yomzimba, njengale:
- ibhayisiki e-5 mph ishisa malunga neekhilo ezili-174 ngeyure
- Ukugijima kwi-6 mph kubutha malunga ne-654 khalori ngelixa
- idlala ibhola yebhola yebhola yebhola yokuzonwabisa eyenza malunga neekhalori ezingama-450 ngeyure
- ukudlala i- volleyball yokuzonwabisa kuyatshisa malunga nama-274 khalori ngelixa
- ukudlala i- tennis (singles) iyatshisa malunga neekhalori ezingama-450 ngeyure
- ukudlala ngamandla, uthinte ibhola yebhola ibutha malunga neekrikhi ezingama-498 ngeyure
- i-skating skating nge-9 mph ishisa malunga neekhilogram ezingama-384 ngeyure
- Ukubhukuda kubutha malunga neekhiloli ezingama-288 ngeyure
- Ukuhamba nge-2 mph kutshisa malunga neekhalori ezingama-198 ngeyure
Gcina ukhumbule ukuba ezi ziqikelelo zisekelwe kumntu onesisindo ezili-150. Umntwana onomyinge obuncinane uya kutshisa iikhalori ezimbalwa, kwinqanaba elifanayo lomsebenzi. Kwakhona uqaphele ukuba umntwana ogibela ibhayisikili yakhe ngeyure malunga nommandla kunye nabahlobo bakhe akunakuze aqhubeke ne-5 mph isivinini sesantya, ngoko uya kutshisa nakwiikhalori ezimbalwa.
Kodwa ke, ungasebenzisa uluhlu olungentla apha ukuba uqikelele ukuba zininzi iikhalori umntwana wakho ezitshisa kwaye njengesikhokelo semisebenzi eyenza iikhalori ezingaphezulu.
Ukuzivocavoca kwentsha kunye nokuPhepha
Khumbula ukuba abantwana, ngisho nabaselula, abaqhelekanga ukuba bazinamathele kwiiprogram zokuzivocavoca ezibandakanya "i-calisthenics okanye iprogram ye-aerobic exercise". Yingakho ungaboni abantwana abaninzi kwiiklabhu zempilo okanye usebenzisa izixhobo zokusebenza zasekhaya (ungaze ukhumbule ukuba ezininzi izixhobo kunye nezixhobo azilungiselelwanga ukusetyenziswa ngabantwana). Kunoko, abantwana benza ngcono ngeenkqubo zokuzilolonga, kuquka ukudlala okukhululekile kunye neqela elihle kunye nemidlalo yolutsha.
Ukufumana abantwana abakhutheleyo kwaye banomdla wokuzivocavoca kunye nokuqina, kunokukunceda:
- Yenza yonke intsapho ibandakanyeke ekusebenzeni kakhudlwana, ugcine engqondweni ukuba abaninzi abantwana banokuthi bangabikho ngaphandle kokudlala, endaweni yokubukela enye "Sponge Bob" ukuphinda - abafuni nje ukuba bangaphandle ngokwabo. Ukuba uhamba ngaphandle nomntwana wakho ukuba adlale ukubamba, itekisi, okanye uhambe ngokuhambahamba, unokuqiniseka ukuba umntwana wakho uya kukhawuleza ukulandela.
- Benza ukuba abantwana bakho basebenzise "ukuhamba okusebenzayo" apho kufuneka basebenzise izitebhisi, endaweni yeziphakamisi, baze bahambe esikolweni okanye kwindlu yomhlobo wabo, endaweni yokuhlala beqhutywa.
- Khuthaza umdlalo olungaphezulu olungaboniswa ngaphandle.
- Ukuxhasa ukuqina komntu kunye nemisebenzi yokuzonwabisa yokuzonwabisa.
- Nceda umntwana wakho athole imidlalo ehleliweyo ayithandayo. Le nto ingaba yimidlalo yeqela, njengebhola, ibhola lebhola, okanye ibhola lebhola, okanye imidlalo ethile, njengetennis, karate, okanye umdaniso.
Imithombo:
I-American Academy ye-Pediatrics Policy Statement. Ukuphila okunempilo ekhuselekileyo: Ukuthintela ukunyuka kobuntwana ngokunyuka komsebenzi wenyama. PEDIATRICS Vol. 117 No. 5 Meyi 2006, iphepha 1834-1842.
IBhunga likaMongameli ngokuPhepha kweMpilo kunye neMidlalo. Ukuzivocavoca kunye nokuLawula umthamo.