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Gida Haihuwar yara Yara Yara oi-Ma'aikata By Shabana Kachhi a kan Janairu 15, 2019

Iyaye koyaushe suna damuwa game da lafiyar yaransu, musamman a matakan farkon girma. Yara a wannan zamanin sun fi son abincin tarko idan aka kwatanta da lafiyayyen abincin da aka yi a gida. Koyaya, cin abinci mai kyau yana da mahimmanci a gare su, saboda ingantaccen abinci na iya taimaka wa ci gaban yara.

Wannan shine dalilin da yasa iyaye mata suke damuwa da abin da yaransu ke ci kuma suke kokarin sanya su cin karin kayan lambu. A cikin duniyar yau, inda tsayi mai kyau yana ƙaruwa da kyakkyawar ɗabi'a, yana da mahimmanci a kula da tsarin mutum da abincinsa. Wadannan abubuwan tabbas suna saukaka ci gaban halitta tare da BMI mai kyau.

Jikin yaron yana ɓoye Hormone Hormone Hormone na mutum (HGH) a iyakar iyawarsa tsakanin shekaru 3 zuwa 11 kuma shine lokaci mafi dacewa don aiwatar da ci gaba mai ba da horo da abinci.

Hanyoyin da za a taimaka a Ci gaban Hawan Yara da Nauyinsu

1. Kula da abinci mai gina jiki

Abu ne mai matukar mahimmanci cewa yaro yana cin irin abincin da ya dace, tare da cikakken abinci mai gina jiki. Daidaitaccen abinci ya ƙunshi madara, ƙwai, kayan lambu mai laushi, oatmeal, da sauransu, inda bitamin, carbohydrates, sunadarai da mai suke cikin wadatattun yawa. Hakkin uwa ne ta nisanta yaron daga abinci mara kyau wanda ba shi da ƙoshin lafiya kuma ya sa yara su ci kayan lambu da yawa, sunadaran sunadarai da kyawawan carbi. Abin sha mai dadi, cakulan, burgers, pizza sun cutar da yara fiye da yadda muke tsammani.

Kyakkyawan abinci yana da wadataccen ma'adanai da antioxidants waɗanda ke ɗaga rigakafin yaro. Wannan yana taimakawa ɓoyewar HGH cikin madaidaicin rabo, wanda ke ba da damar haɓaka da ci gaba. ^[1]

2. Amfani da furotin a cikin adadin da ya dace

Ana daukar sunadarai a matsayin tubalin ginin jikin mu. Suna tabbatar da cewa jiki ya girma kuma ya dawo daidai ^[biyu] . Vitamin B3 shima muhimmin mahimmanci ne wanda ke ba da damar haɓaka. Kayan abinci kamar su kaza, kwai, waken soya, doya, wake mai yalwa cikin furotin. Tuna, naman kaza, koren wake, avocados, gyada, da sauransu su ne kyakkyawan tushen bitamin B3.

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3. Mikewa aiki

Mikewa da sauti yana da sauki, kuma suna da tasirin gaske akan ci gaban yara. Ya kamata a gabatar dasu a cikin tsarin karatun yaro tun daga matakin farko wannan zai taimaka wajen haɓaka tsawan baya da haɓaka matsayi. Darasi na iya zama mai sauƙi kamar tsayawa tsaye a kan yatsun kafa a bango ko ba tare da tallafi ba, taɓa yatsun kafa yayin tsaye da kiyaye baya baya, da dai sauransu.

4. Yin atisayen rataya

Rataya babban aiki ne wanda ke taimakawa wajan faɗuwa da kashin baya kuma an gudanar dashi koyaushe don yin hakan koyaushe yana iya taimakawa wajen zama mai tsayi. Bayan haka, idan an gabatar da ayyuka kamar ɗagawa, turawa da gogawa a cikin al'adar yara, duwawunsu da tsoffin hannayensu za su yi ƙarfi, saukaka haɓaka gabaɗaya za su kasance cikin ƙoshin lafiya. ^[4] .

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5. Gabatarwa kan aikin yoga

Yoga ya kasance yana aiki tun zamanin da don shimfida jiki da samun daidaito a rayuwa al'ada ce mafi kyau don farawa. Akwai nau'ikan yoga masu yawa waɗanda ke da 'ya'ya don ƙarfafa yaro da sanya su tsayi ^[3] . Yin gaisuwa ta rana ko Surya Namaskar motsa jiki ne wanda yake sanya dukkan jiki cikin ruwa, yana yin aiki a dukkan bayan, kashin baya, hannu da ƙoshin kafa.

Asanas kamar chakrasana yana bawa yara damar kwanciya a bayansu sannan kuma su ɗaga duwawowinsu suna yin wani tsayayyen tsari, mai tsari irin na U. Ana amfani da hannaye da kafafu don daga dukkan jiki wannan aikin yana ba da kashin baya mai karfi da jijiyoyin jiki da kuma taimakawa cikin saurin ci gaba.

6. Tsalle-tsalle a kai a kai

Tsallakewa aiki ne mai ban mamaki don kiyaye yara cikin ƙoshin lafiya da ƙoshin lafiya. Yana sautin dukkan jiki kuma yana taimakawa wajen kiyaye lafiyar zuciya. Wannan aikin yana taimakawa wajen shimfiɗa cikakken jiki, don haka haɓaka haɓakar tsaye ta yaro ^[5] .

7. Gudun haske da gudu

Gudun abune mai kayatarwa, wanda bawai kawai yana da kyau ga yara bane, amma kuma yana da wadatar fa'idodi ga manya. Yana gina tsokar kashi, kuma yana kara karfin gwiwa ga yara. Hakanan yana fitar da HGH na girma a cikin adadi mai yawa, don yara suyi girma ^[6] . Yaran za su so wannan aikin idan iyaye za su bi su kuma su halarci wannan aikin.

8. Barci mai kyau

Barci yana taka muhimmiyar rawa a ci gaban yara. Yana da mahimmanci yaro ya yi bacci aƙalla awanni takwas na yawancin ranakun, don ya girma daidai kuma ya dawo daga gajiya. HGH, haɓakar haɓakar girma, yawanci ana ɓoyewa yayin lokutan barcin yaro ^[7] . Saboda haka, yana da mahimmanci cewa yaron baya tsallake lokacin bacci.

Ana buƙatar iyaye su guji rayuwa mara kyau kuma su koya wa yara cin abinci mai kyau da motsa jiki. Wannan zai sa yaron ya girma da ƙarfi.

Yanzu zamu duba yadda abinci mai gina jiki ke shafar ci gaban yaro da mahimman abubuwan abinci da zasu ƙunsa cikin abincin yau da kullun.

Heightarancin yara ya fi shafar jinsi na iyaye da danginsu. Koyaya, yawancin iyaye basu sani ba cewa tare da taimakon ingantaccen abinci da abinci mai gina jiki, zasu iya taimakawa theira theiran su zuwa ga iyakar ƙarfin su na yau da kullun. Yana bunkasa dukkan tsari. Duk da cewa bazai haifar da wani babban canji ba, tabbas yana iya kara wasu inci a tsayayyen tsayayyen.

gyaran gashi mata

Kayan Abinci Masu Mahimmanci Don Taimaka Wajen Cimma Tsayi

1. Sunadarai muhimmiyar buƙata ce ta abinci wacce ke haɓaka ci gaban yara. Suna gina tsokoki kuma suna ɗaukar ci gaba da kiyaye kyallen takarda. Ficarancin sunadarai na iya rage saurin haɓakar hormone kuma yana haifar da ƙananan BMI.

2. Ma'adanai kamar ƙarfe, potassium, iodine, phosphorus, fluoride sun zama dole don ƙara girman yara. Calcium wani ma'adinai ne wanda ba kawai yana ƙarfafa ƙasusuwa ba amma yana inganta ingantaccen ci gaba.

3. Vitamin D yana taimakawa cikin sauƙin shan alli cikin jiki. Rashin Vitamin D na iya haifar da gajiya, kasusuwa marasa ƙarfi da tsokoki yana iya tasiri mummunan tasirin tsarin ci gaban. Kayan lambu da 'ya'yan itatuwa waɗanda ke da kyakkyawar tushen bitamin A, B1, B2, C, F da riboflavin, na iya ba da gudummawa ga abinci mai gina jiki, daidaitaccen abinci.

4. Carbohydrates da ya wuce kima na iya zama illa, amma a matakin farko na ci gaban yara, yana ba da ƙarfi da kuzari ga jikinsu. Ya kamata a mai da hankali kan hatsi da hatsi. Ya kamata a guji tsabtataccen gari, pizza, burger, da sauransu waɗanda suke da kitse mai yawa.

Abincin da ke Taimakawa Ci gaban Yara

1. Kayan kiwo sune wadatattun kayan ma'adanai da bitamin A, B, D da E. Milk, curd, cuku, yoghurt suna da adadi mai yawa na sunadarai da alli wadanda ke taimakawa ci gaba.

2. Qwai yana da babban abun ciki na sunadarai, bitamin D, bitamin B12, calcium da riboflavin. Sune ɓangaren abinci mai mahimmanci. Iyaye mata za a iya ɓacewa don zaɓuɓɓuka tsakanin girke-girke na ƙwai, kuma yara ba za su taɓa kosawa da cin su ba.

3. Duk bangarorin kaji, musamman nono, suna dauke da furotin. Suna taimaka wajan gyaran nama da ci gaban tsoka na yaro, don haka yana haɓaka haɓaka mai tsawo.

4. Waken suya ko tofu shine tushen tushen sunadaran ganyayyaki. Sun isa cikin bitamin, sunadarai, fure, fiber da carbs, waɗanda suke da mahimmanci ga ci gaban yaro.

5. Ayaba itace fruita easilyan itace mai sauƙi wanda ke ɗauke da sinadarin potassium, calcium da manganese. Yana bayar da kyakkyawan ƙarfi da kariya ga yaro.

6. Oatmeal, kwaya da tsaba tare sune manyan hanyoyin samun acid mai na omega da sunadarai suna samar da mahimmancin ci gaba. Ana iya cinye su a kowace rana don karin kumallo ko a matsayin abun ciye-ciye.

7. Idan aka sanya yara cikin ɗabi'ar cin koren kayan lambu kamar alayyaho, broccoli, okra, peas, bok choy da dai sauransu, tun suna ƙuruciya, ya fi musu sauƙi su saba da cin lafiyayyen abinci. Ganye yana ƙunshe da dukkanin fiber, bitamin da kuma ma'adanai, kuma yakamata su kasance mahimman abinci.

8. 'Ya'yan itace kamar gwanda, kankana, apples, apricots, da sauransu, suna dauke da dukkan muhimman abubuwan gina jiki. Karas shine tushen tushen bitamin A, C da alli suna taimakawa wajen kiyaye ƙasusuwa masu ƙarfi.

9. Cikakken hatsi yana da tasiri wajen samar da yaro da kuzarin da ake buƙata. Sun ƙunshi baƙin ƙarfe, magnesium, fiber, selenium, da sauransu, waɗanda ke taimaka wa haɓakar yaro.

10. Kifi mai kitse kamar kifin kifi, tuna, da kodin suna da furotin da bitamin D. Ko da jan nama za a iya bayar da shi a matsakaici don bukatar furotin.

11. Turnips ana iya cinyewa don daidaita haɓakar haɓakar hawan ma yana da ɗakunan mahimman ma'adanai da bitamin.

faduwar gashi dalilai da magunguna

12. Akwai kuma girke-girke na gida wadanda suke taimakawa ci gaban yaro. Ofayan waɗancan girke-girke yana buƙatar haɗa ƙoƙon madara mai ɗumi da kwai 1 a cikin abin haɗawa. Ya kamata a sa babban cokali na zuma a ciki a ƙarshen kuma a motsa shi sosai. Qwai da madara, dukkansu ingantattun hanyoyin samun furotin ne da alli suna taimakawa cikin ci gaban halitta. Amfani da wannan abin sha kowace rana na iya nuna canji a hankali a tsayi.

Duba Rubutun Magana

[1]Lifshitz F. (2010). Gina Jiki da ci gaba. Jaridar bincike na asibiti a cikin ilimin ilimin yara, 1 (4), 157-163.
[biyu]Kabir, I., Rahman, M. M., Haider, R., Mazumder, R. N., Khaled, M. A., & Mahalanabis, D. (1998). Gainara yawan riba na yara suna ciyar da abinci mai gina jiki mai haɗari yayin haɗuwa daga shigellosis: nazarin bibiyar watanni shida. Jaridar abinci mai gina jiki, 128 (10), 1688-1691.
[3]Chatterjee, S., & Mondal, S. (2014). Tasirin horo na yau da kullun akan homon girma da dehydroepiandrosterone sulfate azaman alamar endocrine na tsufa. Arin tushen shaida da madadin magani: eCAM, 2014, 240581.
[4]Jørgensen, E. H., & Jobling, M. (1993). Tasirin motsa jiki kan ci gaba, amfani da abinci da kuma ikon sarrafa kwayar halittar kifin Atlantika na yara, Salmo salar. Kiwo, 116 (2-3), 233-246.
[5]Ha, A. S., & Ng, J. (2017). Tsallake igiya yana ƙaruwa da ƙananan ma'adinai a calcanei na girlsan mata masu balaga a Hongkong: Binciken bincike-gwaji. PloS ɗaya, 12 (12), e0189085.
[6]Kraemer, R. R., Durand, R.J, Acevedo, E. O., Johnson, L. G., Kraemer, G. R., Hebert, E. P., & Castracane, V. D. (2004). Gudun wahala yana haɓaka haɓakar haɓakar girma da haɓakar insulin-kamar haɓakar factor-I ba tare da canza ghrelin ba. Biology da Medicine na gwaji, 229 (3), 240-246.
[7]Van Cauter, E., & Copinschi, G. (2000). Hulɗa tsakanin haɓakar girma da bacci. Ci gaban Hormone & IGF, 10, S57-S62.