Otu esi eme ka ị ghara ibu ibu n'oge oge ọmụmụ
Ndinaya
Nri a na-amụ nwa ga-abụ ọgaranya na mmiri mmiri, ọka niile, mkpụrụ osisi, akwụkwọ nri, azụ, mmiri ara ehi na ngwaahịa mmiri ara ehi n'ihi na nri ndị a bara ụba na nri ga-enyere mama ọhụrụ aka ịlaghachi ngwa ngwa, yana inwe ike ịzaghachi ka ike chọrọ nke ara.
Ihe oriri na-ebute ọnwụ nke nwa nwoke ga-edozi, dịka nri na-egbochi mmadụ nwere ike imebi mgbake nwanyị na mmepụta nke mmiri ara. Ya mere, ọnwụ ibu kwesịrị ịbụ naanị nchegbu banyere ọnwa isii nke ndụ nwa. Ruo mgbe ahụ, a ga-ebelata ibu ahụ n'ụzọ nkịtị, ọkachasị site n'enyemaka nke ara.
1. Iri nri dị mma
Mgbe ịmụ nwa ọ dị mkpa na nwanyị ahụ na-ejigide nri dị mma na nke kwesịrị ekwesị ọ bụghị naanị ịkwalite ahụike nwa ahụ, kamakwa iji debe ahụike ya ma kwado ọnwụ ibu, ya mere, ọ dị mkpa ịgụnye nri bara ụba na ndụ kwa ụbọchị na mineral, vitamin na ígwè. N'ihi ya, a na-atụ aro ka ụmụ nwanyị na-ahọrọ nri niile, mkpụrụ osisi, akwụkwọ nri na mkpo, n'ihi na ha bara ọgaranya na nri ma na-enyere aka idobe ahụike nke eriri afọ.
Ọ dịkwa mkpa ka ụmụ nwanyị belata nnu n’ime nri ha na-eri kwa ụbọchị ma zere nri ndị nwere abụba na shuga, dịka na mgbakwunye na igbochi usoro ibu ibu, ọ nwekwara ike ibute mmepụta gas na colic na nwa ahụ.
Na mgbakwunye, ọ dị mkpa ka ị drinkụọ mmiri ọ plentyụ plentyụ n’ụbọchị iji mee ka ahụ gị nwee mmiri, lụso njigide mmiri ọgụ ma kwado mmepụta nke mmiri ara ara, yana ọ dịkwa mkpa ka ụmụ nwanyị jigide ma gbaa ume ara ume, dịka ọ na-esokwa ọnwụ ọnwụ mgbe amuchara nwa. Mụta otu esi enye nwanyị nri n'oge ara.
2. Mmega ahụ
Omume nke mmega ahụ mgbe a mụsịrị nwa dịkwa mkpa iji nyere aka na ọnwụ ọnwụ, ọ dịkwa mkpa na nwanyị ga-alaghachi naanị na mmega ahụ mgbe dọkịta hapụsịrị ya, nke na-emekarị ihe dị ka izu isii mgbe a mụsịrị nwa.
Ya mere, iji kwado usoro nha ahụ dị oke mkpa, ọ dị mkpa na nwanyị na-emega ahụ mmega ahụ na iji mee ka akwara sie ike, ọkachasị ndị afọ, ma, si otú a, na-alụ ọgụ. A na-atụ aro ka nwanyị ahụ soro onye ọkachamara na-ahụ maka agụmakwụkwọ na-eme ka ike nke mmega ahụ na-aga n'ihu na, yabụ, enwere ike izere nsogbu mgbe nnyefe gasịrị. Offọdụ omume ndị a nwere ike igosi bụ:
- Nkwa ugwu: Nwanyị ahụ kwesịrị ị dinara ala na afọ ya wee gbue ikpere ya, na-agbado ụkwụ na ala ma na-atụkwasị aka ya n'úkwù. Mgbe ahụ, bulie hip ahụ, na-ebute akwara nke mpaghara pelvic wee laghachi n'ọnọdụ mbido, na-achịkwa mmegharị ahụ;
- Board: iji mee plank ahụ, nwanyị ahụ ga-ebu ụzọ dinara ala, were afọ ya gbadaa, ma kwatuo ala ahụ, jiri aka na mkpịsị aka ya kwado ya, na-edebe afọ ya afọ;
- Gbaa: jiri ikpere na ikpere gị n'ala, bulie otu ụkwụ si n'ala ruo n'ogo, na-agbada ya, wee laghachi n'ọnọdụ mbido na-achịkwa mmegharị ahụ.
Omume ndị a kwesịrị ime ihe dị ka 2 ruo ugboro 3 kwa izu ma mgbe ejikọtara ya na ịga ije, ịgba ọsọ, pilates ma ọ bụ yoga, dịka ọmụmaatụ, enwere ike ịbelata calorie karị ma felata ngwa ngwa.
Nri na-eri nri ọnwụ
Tebụl na-esonụ na-egosi nhọrọ nchịkọta ụbọchị 3 iji belata ịdị arọ n'ụzọ dị mma mgbe amuchara nwa:
| Nri | 1bọchị 1 | 2bọchị 2 | 3bọchị 3 |
| Nri ụtụtụ | 2 banana na oat pancakes na 1 teaspoon mmanụ a honeyụ na bee mkpụrụ ma ọ bụ jiri 2 Mpekere ọcha cheese + 1 ube | 1 iko oatmeal na cinnamon + 1 teaspoon nke mkpụrụ chia + 1/2 iko mkpụrụ osisi | 2 àkwá a kpụkọrọ akpụkọ nwere yabasị diced na tomato + mpekere abụọ nke achịcha achicha + 1 mmanya oroma |
| Nri ụtụtụ | 1 ọkara banana bee na ọkara ma kpoo oku n'ime microwave maka 3 sekọnd (wee tinye obere cinnamon) | 1 nnukwu gelatin na-enweghị shuga | 1 iko (200 ml) ihe ọ juiceụ juiceụ mmiri anyụ na-atọ ụtọ + 1 ngwugwu nnu na nsị mmiri na chiiz ọcha |
| Nri ehihie / nri anyasị | 140 g nke tuna tuna + 1 iko ofe nduku + 1 iko nke akwụkwọ ndụ akwụkwọ ndụ agwa na esie ya karọt na 1 teaspoon nke mmanụ oliv + 1 tanjerịn | 1 e ghere eghe turkey fillet + 1/2 iko osikapa agba aja aja + 1/2 iko lentil + 1 iko letus, arugula, tomato na salad yabasị, tinyere 1 ngaji mmanụ oliv, mmanya na obere mọstad + 1 apụl | 4 tablespoons nke ala beef na tomato ihendori na zukini noodles + 1 iko nke letus salad na grated carrots na ọka seasoned na 1 tablespoon nke mmanụ oliv na mmanya + 1 iberi nke egusi |
| N'ehihie nri | 150 ml yogọt na 1/2 iko nke mkpụrụ osisi diced | 1/2 iko muesli cereal + 240 mL almọnd mmiri ara ehi | 1 iberi nke rye achịcha so 1 iberi na cheese + 2 Mpekere nke ube oyibo. |
Onu ogugu di iche iche di na menu di iche iche dika ogo, oru aru na ma nwanyi a nwere oria obula, ya mere, ihe kacha mma bu ka ekwuru onye na-edozi ahu ka enwere ike mee nyocha zuru oke yana usoro nri kwesiri ekwesi. a chọrọ ya nke ọma. N'oge oge ara, oge caloric na-abawanye ma, ya mere, nduzi nke ọkachamara dị mkpa.
Kedu mgbe ị ga-enwe ike iri nri amachibidoro?
N'ihe banyere ụmụ nwanyị na-enye ara ara, ọ dị mkpa ichere ma ọ dịkarịa ala ọnwa 6 maka nri anaghị egbochi ịmalite, n'ihi ya, ahụ ga-edozi ahụ nke ọma na mmepụta nke mmiri ara ara agaghị emebi.
Hapụ ibu arọ mgbe a mụsịrị nwa adịghị mfe, ọ na-esiri ndị nne ahụ ike na-enye nwa ara ara n'ihi ihe ụfọdụ. N’okwu ndị a, nne nwere ike iri obere mmachi tupu ọnwa isii.
Lelee ndụmọdụ ndị ọzọ na vidiyo na-esonụ ka ifelata mgbe ị mụsịrị nwa:
Inweta A Ka Ego
Ị Kwesịrị Ịtụkwasị Obi n'Ịntanet Nkwupụta gbasara Isiokwu Ahụike?