Muhimmancin Samun 'Ya'yama don Kasance
Kowane mutum ya san cewa yaran ya kamata su kasance jiki kuma suna buƙatar yin motsa jiki akai-akai don su zama jiki.
Ko dai suna da nauyi ko kuma mai nauyi, yawancin masana sunyi la'akari da aikin jiki na yau da kullum don zama wani ɓangare na rayuwa mai kyau.
Wannan ba yana nufin cewa kowane yaro ya bukaci ciyarwa hudu ko biyar a kowace rana don horarwa a gasar Olympics ko yin aiki tare da kungiyar kwallon kafa ta kwallon kafa ko ƙwallon ƙafa.
Kasancewa cikin shirya wasanni matasa bai dace da aikin jiki ba, yayinda yara za su iya samun motsa jiki a yayin wasan kwaikwayo na kyauta.
Yaya yawancin wasanni suna bukatan yara?
Cibiyar Harkokin Ilimin Harkokin Ilimin {asar Amirka na bayar da shawarar cewa yara da matasa su kasance "aiki na jiki a kalla minti 60 a kowace rana," kodayake sun karfafa cewa ba zata zama minti 60 na ci gaba da aiki ba. Alal misali, idan mai shekaru takwas ya buga wasan ƙwallon ƙafa na minti 20 a lokacin PE a makaranta sannan ya buga wasan kwando tare da abokansa na minti 40 bayan makaranta, zai hadu da shawarar na AAP na minti 60 na aikin jiki a wannan rana.
A gefe guda, idan a lokacin makaranta na PE a minti 60 da ke makaranta, ɗalibai suna ciyar da minti 30 da samun tufafi, zaɓar ƙungiyoyi, da kuma rufewa don yin wasa, sa'annan dan yaron yana kallon TV da kuma buga wasan bidiyo bayan makaranta, zai ba aiki isa wannan rana.
Aiki da Calories
Aiki na yau da kullum yana da kyau ga yara.
An nuna su don taimakawa su inganta girman kai, barci mafi kyau, samun karin makamashi, rage damuwa, da rage yawan ciki. Kuma kamar yadda mafi yawancin mutane sun sani, tare da cin abinci mai kyau, motsa jiki na yau da kullum shine hanya mafi kyau don rasa nauyi kuma hana ƙananan yara .
Tun da yaronka ba zai zama motsa jiki ba ta hanyar tafiya a kan takalmi ko amfani da motsa jiki motsa jiki, zai iya da wuya a rika gaya mana yawan adadin calories da yake cin wuta yayin yin aiki.
Abin farin ciki, ba lallai ba ne, muddin yaronka yana samun minti 60 ko fiye na jiki na yau da kullum kuma yana ci gaba da cin abinci mai kyau.
Idan yaro yana da matukar aiki kuma har yanzu yana da nauyi, ya kamata ka yi la'akari da abincinsa a matsayin dalilin - ba aikin sa ba.
Duk da haka, yana iya taimakawa wajen fahimtar yadda ɗirinku zai iya ƙona calories masu yawa ko ƙananan ayyuka a cikin jiki, kamar:
- bicycling a 5 mph konewa game da 174 adadin kuzari daya awa
- Jinginar a 6 mph konewa game da 654 adadin kuzari awa daya
- wasan wasan kwando na raye-raye yana ƙone game da calories 450 a awa daya
- wasa wasan motsa jiki na wasan motsa jiki yana ƙone game da adadin kuzari 274 a awa daya
- wasan kwaikwayo na wasan kwaikwayo (singles) yana ƙone game da 450 calories awa daya
- Playing vigorous, touch kwallon kafa konewa game da 498 kalori awa daya
- Gilashin motsa jiki a 9 mph konewa game da 384 adadin kuzari awa daya
- Yin iyo yana ƙonewa game da calories 288 a awa daya
- tafiya a 2 mph konewa game da calories 198 a awa ɗaya
Ka tuna cewa waɗannan ƙididdiga ne akan mutum wanda yana kimanin kilo 150. Yarin da yake yin la'akari da ƙananan zai ƙone calories masu yawa, ko da a daidai matakin aikin. Har ila yau, gane cewa yarinyar da yake tafiya a cikin motarsa na awa daya kusa da unguwa tare da abokansa ba zai yiwu ya ci gaba da gudun mita 5 ba, don haka zai iya ƙona magungunan ƙananan.
Kuna iya amfani da lissafin da ke sama don kimanta yawan adadin kuzari da yaronku ya kone kuma a matsayin jagora wanda ayyukan ke ƙona calories.
Matasa Matasa da Zama
Ka tuna cewa yara, har ma da matasa, ba su kasance tare da shirye-shiryen motsa jiki wanda ya ƙunshi "ilimin motsa jiki ko aikin wasan motsa jiki ba." Wannan shine dalilin da ya sa ba ka ga yara da yawa a kula da lafiyar jiki ko yin amfani da kayan aikin motsa jiki (kada ka damu da cewa kayan aiki da yawa ba a tsara don amfani da yara). Maimakon haka, yara sun fi dacewa da shirye-shiryen motsa jiki na rayuwa, ciki har da wasan kwaikwayon kyauta da kungiya da kuma wasanni na matasa.
Don samun yara yafi aiki da kuma sha'awar motsa jiki da kuma dacewa, zai iya taimaka wa:
- Samun dukan iyalin shiga cikin yin aiki, tunawa da cewa mafi yawan yara zasu fi son yin wasa, maimakon kallon wani "Sponge Bob" ya sake maimaitawa - ba sa so su kasance waje da kansu. Idan ka fita tare da yaro don wasa, tag, ko kuma kawai don tafiya, zaka iya tabbatar da cewa yaro zai yi sauri.
- Shin yara suyi amfani da "tasirin tafiya" wanda suke da amfani da matakan, maimakon maɗaukaki, da tafiya zuwa makaranta ko gidan abokansu, maimakon a kullun ko da yaushe.
- Ƙarfafa ƙarin aikin kyauta kyauta ba tare da tsarawa ba.
- Taimaka wa kanka da kayan wasan motsa jiki.
- Taimaka wa yaron samun wasanni wanda ya dace. Wannan zai iya kasancewa wasan motsa jiki, kamar baseball, ƙwallon ƙafa, ko kwallon kafa, ko wasanni na kowa, kamar tennis, karate, ko rawa.
Sources:
Harkokin Kasuwancin Harkokin Ilimin Harkokin Ilimin Harkokin Ilmin {asashen Amirka. Rayuwa mai Lafiyar Rayuwa: Yin Rigakafin Ƙarƙwarar Ƙari ta Ƙarƙashin Ƙarƙashin Ayyuka. PEDIATRICS Vol. 117 No. 5 Mayu 2006, shafi na 1834-1842.
Majalisar Shugaban kasa akan Lafiya ta jiki da Wasanni. Hanya da Control Control.