Pehea e pale ai i ka momona i nā keiki a me nā mākua

Anter

• Hōʻike Overview
• ʻO ka pale ʻana i ka momona no nā keiki
• ʻO nā pēpē hānai, ke hiki
• E hānai i nā keiki e ulu ana i nā nui ʻāpana kūpono
• E kūkulu i nā pilina mua me nā meaʻai olakino
• ʻAi i nā meaʻai olakino ma ke ʻohana
• Paipai i ka ʻai lohi a i ka wā pōloli wale nō
• Palena i nā meaʻai pono ʻole i ka ʻohana
• Hoʻohui i nā hana leʻaleʻa a hauʻoli hoʻi
• Palena i ka manawa pale o kāu keiki
• E hōʻoia i ka loaʻa ʻana o ka hiamoe o kēlā me kēia
• E ʻike i ka mea a kāu keiki e ʻai nei ma waho o ka home
• Kāohi obesity no nā mākua
• Pau ka momona "maikaʻi" a ʻoi aku ka momona "maikaʻi"
• Pau ka ʻai liʻiliʻi a me nā meaʻai kō
• ʻAi i nā mea lawelawe o nā mea kanu a me nā huaʻai
• ʻAi i ka nui o ka fiber dietary
• Kālele ʻana i ka ʻai ʻana i nā mea papa kuhikuhi haʻahaʻa glycemic
• E hoʻopili i ka ʻohana i kāu huakaʻi
• Komo i ka hana aerobic maʻamau
• Hoʻohui i kahi regimen hoʻomaʻamaʻa kaumaha
• E kia i ka hōʻemi ʻana i ke koʻikoʻi o kēlā me kēia lā
• E aʻo pehea e ʻai ai i ka moʻohelu kālā a me ka hoʻomākaukau meaʻai
• No ke aha mai ka pale ʻana?
• Ua holomua mākou?
• Nā manaʻo hope loa

Hōʻike Overview

ʻO ka obesity kahi pilikia olakino maʻamau e wehewehe ʻia e ka loaʻa ʻana o kahi pākēneka kiʻekiʻe o ke kino momona. ʻO kahi papa kuhikuhi nui o ke kino (BMI) o 30 a ʻoi aku paha kahi hōʻailona o ka momona.

I loko o nā mau makahiki i hala aku nei, ua lilo ka momona i pilikia nui olakino. I ka ʻoiaʻiʻo, i kēia manawa ua manaʻo ʻia he maʻi ahulau i United States.

Wahi a nā helu helu mai nā Centers for Disease Control and Prevention (CDC), ʻaneʻane (39.8 pakeneka) a me (18.5 pākēneka) ma ʻAmelika Hui Pū ʻIa he nui ka momona.

ʻOiai ke piʻi aʻe nei nā pākēneka, nui nā ala e pale aku ai i ka momona i nā keiki a me nā mākua. Ma aneʻi mākou e ʻimi ai i nā mea ʻelua, a me ka mamao a mākou i hiki ai i ka pale ʻana i ka momona.

ʻO ka pale ʻana i ka momona no nā keiki

Hoʻomaka ka pale ʻana i ka nui i ka wā ʻōpio. He mea nui e kōkua i ka poʻe ʻōpio e mālama i ke kaupaona olakino me ka nānā ʻole ʻana i ka unahi.

ʻO nā pēpē hānai, ke hiki

Ua ʻike ʻia kekahi o nā noiʻi he 25 ua pili ka hānai ʻana i ka waiū me ka hoʻēmi haʻahaʻa o ka momona o ke keiki. Eia naʻe, ua kāwili pū ʻia nā haʻawina i ka wā e pili ana i ke kuleana o ka hānai ʻana i ka hānai i ka momona, a ʻoi aku ka nui o ka noiʻi e pono ai.

E hānai i nā keiki e ulu ana i nā nui ʻāpana kūpono

Hōʻike ka American Academy of Pediatrics ʻaʻole koi nā kamaliʻi i nā meaʻai he nui. Mai nā makahiki 1 a 3, kēlā me kēia ʻīniha o ke kiʻekiʻe e like paha me 40 ka nui o nā meaʻai.

E paipai i nā keiki nui e aʻo i ke ʻano o ka nui o nā ʻāpana.

E kūkulu i nā pilina mua me nā meaʻai olakino

E paipai i kāu keiki e hoʻāʻo i nā ʻano hua like ʻole, nā mea kanu, a me nā polokina mai ka wā ʻōpio. Ke ulu a makua, hiki paha iā lākou ke hoʻohui i kēia mau meaʻai olakino i kā lākou papaʻai ponoʻī.

ʻAi i nā meaʻai olakino ma ke ʻohana

Ke hoʻololi nei i nā ʻano ʻai ma ke ʻano ʻohana e ʻae nā keiki i ka ʻai olakino ʻana i ka wanaʻao. E maʻalahi kēia iā lākou e hoʻomau i ka hahai ʻana i nā ʻano meaʻai maikaʻi ke ulu a makua.

Paipai i ka ʻai lohi a i ka wā pōloli wale nō

Hiki ke hana i ka ʻai nui inā ʻai ʻoe ke pololi ʻole ʻoe. Mālama ʻia kēia wahie nui loa e like me ka momona o ke kino a hiki ke alakaʻi i ka momona. E paipai i kāu keiki e ʻai wale ke wī lākou a polū mālie hoʻi no ka digestion maikaʻi.

Palena i nā meaʻai pono ʻole i ka ʻohana

Inā lawe ʻoe i nā meaʻai pono ʻole i loko o ka hale, e ʻai paha kāu keiki iā lākou. E hoʻāʻo e mālama i ka pahu hau a me ka pantry me nā meaʻai olakino, a ʻae i nā mea olakino olakino olakino ma ke ʻano he "mālama" maʻamau.

Hoʻohui i nā hana leʻaleʻa a hauʻoli hoʻi

Paipai ka World Health Organization (WHO) i nā keiki a me nā ʻōpio e loaʻa ma ka liʻiliʻi o ka hoʻoikaika kino i kēlā me kēia lā. ʻO nā hana leʻaleʻa e pili ana i nā pāʻani, nā haʻuki, ka papa hoʻoikaika kino, a i ʻole nā ​​hana o waho.

Palena i ka manawa pale o kāu keiki

ʻOi aku ka nui o ka manawa e noho ai i mua o ka pale i ka manawa liʻiliʻi no ka hoʻoikaika kino a me ka hiamoe maikaʻi. Ma muli o ka hoʻoikaika kino a me ka hiamoe ʻana i ke kaupaona olakino, he mea nui e paipai i kēlā mau hana ma o ka manawa kamepiula a TV paha.

E hōʻoia i ka loaʻa ʻana o ka hiamoe o kēlā me kēia

Hōʻike ka noiʻi e hiki i nā mea ʻelua a me ka mea ʻaʻole lawa ka hiamoe ke hoʻopau i ke kaupaona ʻana. ʻO nā ʻano hana olakino olakino mai ka National Sleep Foundation e pili pū ana me kahi papa manawa hiamoe, kahi wā moe, a me kahi uluna ʻoluʻolu a me ka moena.

E ʻike i ka mea a kāu keiki e ʻai nei ma waho o ka home

Ma ke kula paha, me nā hoaaloha, a i ʻole pēpē pēpē, nui nā manawa kūpono i nā keiki e ʻai i nā meaʻai maikaʻi ʻole ma waho o ka home. ʻAʻole hiki iā ʻoe ma laila ke nānā mau i ka mea a lākou e ʻai ai, akā hiki ke kōkua i ka nīnau ʻana i nā nīnau.

Kāohi obesity no nā mākua

ʻO ka hapa nui o kēia mau ʻōlelo aʻoaʻo pale pale momona no ka nalo ʻana a mālama ʻana i ke kaupaona olakino. ʻO ka lalo ka laina e ʻai ana i ka papaʻai olakino a me ka loaʻa ʻana o ka hana kino hou aku hiki ke kōkua i ka pale ʻana i ka momona.

Pau ka momona "maikaʻi" a ʻoi aku ka momona "maikaʻi"

Kūlike ʻole i ka manaʻo ma hope o ka momona momona momona o nā 90, ʻaʻole maikaʻi nā momona āpau. paʻi ʻia i loko o ka Nutrition Journal hōʻike i ka lawe ʻana i nā momona papaʻai olakino, e like me nā momona polyunsaturated, hiki ke hoʻomaikaʻi i nā pae kolesterol a hoʻēmi i ka makaʻu momona.

Pau ka ʻai liʻiliʻi a me nā meaʻai kō

Wahi a kahi i paʻi ʻia ma The American Journal of Clinical Nutr, pili ka ʻai ʻana i nā meaʻai i hana ʻia a me nā mea i hana ʻia me ke ultra-diprosed i kahi kiʻekiʻe o ka momona. Nui nā meaʻai i hana ʻia i kiʻekiʻe i ka momona, paʻakai, a kō, i hiki ke hoʻoikaika i ka ʻai nui.

ʻAi i nā mea lawelawe o nā mea kanu a me nā huaʻai

ʻO ka ʻōlelo no kēlā me kēia lā no ka lawe ʻana i ka hua a me nā mea kanu he ʻelima a ʻeiwa mau lawelawe i kēlā me kēia lā no nā mākua. ʻO ka hoʻopihapiha ʻana i kāu pā me nā mea ʻai a me nā huaʻai hiki ke kōkua i ka mālama ʻana i nā calories a hoʻēmi i ka makaʻu o ka ʻai nui.

ʻAi i ka nui o ka fiber dietary

Ke hoʻomau nei nā noiʻi e hōʻike i ka hana a ka fiber dietary i ka mālama ʻana i ke kaumaha. Ua ʻike kekahi i ka poʻe nāna i lawe i ka pulupulu paʻakikī hoʻonui ʻekolu manawa i kēlā me kēia lā no 12 mau pule i nalowale a i 5 pākēneka o ko lākou kino kaumaha.

Kālele ʻana i ka ʻai ʻana i nā mea papa kuhikuhi haʻahaʻa glycemic

ʻO ka papa kuhikuhi glycemic (GI) kahi unahi i hoʻohana ʻia e ana i ka wikiwiki o kahi mea ʻai e hāpai i kāu kō kō. ʻO ka nānā ʻana i nā meaʻai GI haʻahaʻa hiki ke kōkua i ka mālama ʻana i nā pae kō kō. Hiki ke kōkua i ka mālama mau ʻana i nā pae glucose i ke kaupaona ʻana.

E hoʻopili i ka ʻohana i kāu huakaʻi

ʻAʻole wale ke kākoʻo kaiāulu no nā keiki a me nā ʻōpio - he mea nui no ka poʻe mākua ke manaʻo he kākoʻo pū kekahi lākou. ʻO ka kuke ʻana me ka ʻohana a i ʻole ka hele wāwae ʻana me nā hoaaloha, ke kōkua ʻana i ka poʻe e hiki ke kōkua i ka hoʻoikaika ʻana i kahi nohona olakino.

Komo i ka hana aerobic maʻamau

ʻO ka hoʻohui ʻana i ka hana hoʻoikaika kino maʻamau i kāu papa kuhikuhi he mea nui ia no ka mālama ʻana a i ʻole ka lilo ʻana o ke kaumaha, i waena o nā pono ʻē aʻe. Paipai ka mea i nā minuke 150 o ka hana aerobic kaulike a i ʻole 75 mau minuke o ka hana aerobic ikaika i kēlā me kēia pule.

Hoʻohui i kahi regimen hoʻomaʻamaʻa kaumaha

He mea nui ka hoʻomaʻamaʻa ʻana i ke kaupaona i ka mālama ʻana i ke kaupaona e like me ka hana aerobic. Ma waho aʻe o ka hana aerobic i kēlā me kēia pule, ua paipai ka WHO i ka hoʻomaʻamaʻa kaumaha e pili ana i nā mākala nui āpau ma kahi o ʻelua mau manawa i kēlā me kēia pule.

E kia i ka hōʻemi ʻana i ke koʻikoʻi o kēlā me kēia lā

Hiki i nā pilikia ke loaʻa nā hopena he nui i ke kino a me ka noʻonoʻo. Hōʻike ʻo A e hoʻonāukiuki paha ke koʻikoʻi i kahi pane o ka lolo e hoʻololi i nā ʻano ʻai a alakaʻi i ka ʻiʻina i nā meaʻai calorie kiʻekiʻe. ʻO ka ʻai ʻana i nā meaʻai calorie kiʻekiʻe ke hāʻawi i ka ulu ʻana o ka momona.

E aʻo pehea e ʻai ai i ka moʻohelu kālā a me ka hoʻomākaukau meaʻai

ʻOi aku ka maʻalahi o ka hale kūʻai no nā meaʻai olakino ke hoʻolālā ʻoe. Ke hana nei i kahi moʻoheluʻai a me ka papa inoa no kāu huakaʻi kūʻai hiki ke kōkua i ke pale ʻana i nā hoʻowalewaleʻai no nā meaʻai pono ʻole. Hoʻohui, hiki i nā meaʻai prepping ke ʻae iā ʻoe e loaʻa i nā meaʻai olakino mākaukau.

No ke aha mai ka pale ʻana?

He mea nui ka pale ʻana i ka momona i ke olakino maikaʻi. Pili ka momona i kahi papa inoa lōʻihi o nā kūlana olakino olakino, a ʻoi aku ka paʻakikī o ka mālama ʻana i ka manawa. Loaʻa kēia mau ʻano:

• maʻi maʻi metabolic
• ʻano 2 diabetes
• kahe koko kiʻekiʻe
• kiʻekiʻe triglycerides a me ka haʻahaʻa "maikaʻi" kolesterol
• maʻi maʻi puʻuwai
• hahau
• ʻāpana moe
• maʻi maʻi pākī
• nā pilikia olakino moekolohe
• maʻi maʻi ʻalekiko ʻaʻaleka ʻole
• osteoarthritis
• nā kūlana olakino noʻonoʻo

Ma ka nānā ʻana i ka pale ʻana i ka momona a me nā loli nohona, hiki paha ke lohi a pale paha i ka ulu ʻana o kēia mau maʻi.

Ua holomua mākou?

ʻOiai ka palena o ka noiʻi ʻana e pili ana i nā kaohi kāohi obesity ma United States, ua hiki i nā noiʻi ākea ke hōʻike i kekahi mau pane.

Ua nānā ʻo A mai Australia i ke kuleana o nā kahu maʻi home ma ia ʻāina no ka mālama kaumaha o nā keiki a hiki i ka makahiki 2. Ua kipa nā kahu maʻi i nā pēpē he ʻewalu mau manawa ma hope o ka hānau ʻana a paipai i nā makuahine e hoʻohui i nā hana olakino. Ua ʻike nā kānaka noiʻi ʻo ka awelika BMI o nā keiki i kēia hui ua ʻoi aku ka haʻahaʻa ma mua o ka kaohi o ka pūʻulu (pēpē i loaʻa ʻole nā ​​kipa kahu maʻi ʻewalu).

Eia nō naʻe, ua nānā ʻo Sweden ma ka pono o kahi polokalamu kelepona e aʻo i nā keiki ʻōpio i ka ʻai olakino a me ka hoʻoikaika kino. ʻAʻole i ʻike nā mea noiʻi i nā ʻokoʻa koʻikoʻi i ka BMI a me nā māka olakino ʻē aʻe ma waena o nā hui ʻelua ma hope o hoʻokahi makahiki.

Ua nānā ʻo A i loko o ka International Journal of Obesity i nā ʻano haʻawina like ʻole e like me ke kula e hoʻoholo ai i nā mea e hiki ke lilo i ʻano kūpono no ka hoʻokele momona. Ua ʻike nā kānaka noiʻi ua loli nā papa ʻaina ʻelua a ua hoʻemi ka manawa o ke TV i ka nui o ka pohō kaumaha. Ua ʻike pū lākou ua kōkua ke kākoʻo ʻohana i ka paipai ʻana i ka pohō kaumaha o nā keiki.

ʻO ka pale ʻana i ka momona i nā mākua e pili ana i ka hoʻoikaika kino ʻana, ka hoʻemi ʻana i ka momona momona o ka momona, ka hoʻemi ʻana i ka ʻai kō, a me ka hoʻonui ʻana i ka hua a me nā mea kanu. Hoʻohui ʻia, kōkua ka ʻohana a me ka ʻoihana olakino i ka mālama olakino.

ʻO kekahi o nā ala olakino lehulehu i loaʻa he mau ʻano like ʻole e hoʻohuli ai i nā kulekele ākea e paipai i nā hana o ka pale ʻana i ka momona.

Eia nō naʻe, ua hōʻoia ʻia kekahi o kēia mau ʻano i ka maikaʻi, a aia nā mea pale i ka hoʻohana ʻana i kēia mau ʻano.

Nā manaʻo hope loa

He mea nui ke kaumaha olakino i ka mālama ʻana i ke olakino maikaʻi. ʻO ka hana i nā hana e pale ai i ka momona i kou ola i kēlā me kēia lā kahi hana mua maikaʻi. ʻOiai nā loli liʻiliʻi, e like me ka ʻai ʻana i nā mea kanu a me ke kipa ʻana i ka hale hoʻoikaika kino i kekahi mau manawa o ka pule, hiki ke kōkua i ka pale ʻana i ka momona.

Inā makemake ʻoe i kahi ala i hoʻonohonoho pono ʻia i kāu papaʻai, hiki i kahi dietitian a i ʻole meaʻai meaʻai ke hāʻawi iā ʻoe i nā pono hana e hoʻomaka ai.

Hoʻohui ʻia, ʻo ka hui ʻana me kahi mea hoʻomaʻamaʻa pilikino a i ʻole mea aʻoaʻo hoʻoikaika kino hiki ke kōkua iā ʻoe e ʻike i nā hana hoʻoikaika kino e hana maikaʻi loa no kou kino.