Batsoali ba bangata ba tseba hore bana ba hloka ho ikoetlisa kamehla, ho boloka boima bo boima le ho lula ba phetse hantle.
Ho se sebetse ka mokhoa o lekaneng ho ka beha bana kotsing bakeng sa:
- ho ba botenya ba bongoaneng
- khatello ea mali e phahameng
- likarolo tse phahameng tsa " k'holeseterole e mpe" (cholesterol ea LDL)
- likarolo tse tlase tsa "cholesterol" e ntle (cholesterol ea HDL)
Ntle le ho theola likotsi tsa ngoana oa lefu la pelo le lefu la tsoekere, ho ikoetlisa kamehla ho ka thusa ho fokotsa khatello ea kelello le khatello ea kelello, ho matlafatsa boitlhompho, le ho thusa ho haha masapo a matla le mesifa e matla.
Empa ho ikoetlisa ho lekana hakae?
Litlhahiso tsa Boikoetliso Bakeng sa Bana
Ka kakaretso, mekhoa ea boikoetliso ea boithabiso e khothalletsa hore bana ba etse bonyane tšebetso ea metsotso e 60 letsatsi ka leng.
Ho boloka litlhahiso tsena ha ho bonolo feela ho bolella bana ba hao hore ba tsoele ka ntle le ho bapala ka hora. E le ho tsoela pele ka likothaletso tsa ketsahalo, bana ba lokela ho etsa lilemong tse loketseng:
- ho ikoetlisa ka tsela e leka-lekaneng
- matla a ho ikoetlisa a matla haholo
- ketsahalo ea 'mele e matlafatsang mesifa
- mele o matlafatsang masapo
Le hoja ho ka 'na ha bonahala eka ho tla ba thata ho boloka bana ba hao ba sebetsa ka hora ka nako, ke habohlokoa ho hopola hore tlhahiso ea bonyane metsotso e 60 ea ho ikoetlisa letsatsi le leng le le leng ha ea tlameha ho etsoa kaofela nako e le 'ngoe. Kahoo ngoan'a hao a ka khona ho etsa lintho tseo a li hlokang haeba a ne a ka tsamaea kapa a palame baesekele ea hae ho ea sekolong (metsotso e 20), a bapala ka katleho sekolong (metsotso e 20), ebe o ea sehlopheng sa gymnastics kamora sekolo (metsotso e 20 ).
Le hoja ho ka khoneha hore bana ba hao ba khone ho sebetsa ka bobona, ho ba ngolisa bakeng sa papali ea motho ka mong kapa ea sehlopha ke tsela e ntle ea ho ba thusa hore ba finyelle litlhoko tsa bona tsa letsatsi le letsatsi tsa ho ikoetlisa.
Batsoali ba ka boela ba thusa bana ba bona hore ba be mafolofolo ka ho beha mohlala o motle le ho ba mafolofolo, ho kopanela le bana ba bona ha ba tsoa malapeng, le ho beha meeli ho nako ea skrine.
Boikoetliso ba Aerobic
Boholo ba nako ea tšebetso ea boikoetliso ba ngoana ea letsatsi le leng le le leng e lokela ho ba boithapollo ba 'mele, bo ka kenyelletsang mesebetsi e kang:
- bicycle
- ho tsamaea kapele
- ho tantša
- hopping
- ho tlōla thapo
- ho ruruha
- ho matha
- ho tlōla
- ho sesa
Ho bapala lipapali ka bolokolohi, tse kang ho bapala lebokose le ho bapala lipapaling tse ngata tsa bacha, tse kang bolo ea maoto, karate le tennis, hangata li tla nkoa e le mesebetsi ea boipheliso.
Bonyane matsatsi a mararo ka beke, ngoana oa hau o lokela ho etsa mesebetsi e mengata ea matla, joaloka ho matha kapa ho palama libaesekele ka lebelo le potlakileng, le lokelang ho etsa hore a phefumolohe ka thata le pelo ea hae e otla ka potlako ho feta boikoetliso bo bong bo sa tebang haholo, joaloka ho tsamaea ka potlako kapa bicycling ka lebelo le liehang.
Boikoetliso bo Matlafatso ba Mampe
Ho phaella mesebetsing ea boithaopo, bana ba lokela ho etsa ts'ebetso ea 'mele e matlafatsang ka nako e telele bonyane matsatsi a mararo ka beke.
Ho itšetlehile ka lilemo tsa ngoana oa hao le bokhoni ba hae, mesebetsi ea 'mele e matlafatsang mesifa e ka kenyelletsa:
- cheerleading
- li-gymnastics
- liphetoho tse fetotsoeng, le mangole a ngoana oa hau fatše
- ho hloella mafika
- ho hloa lithapo
- li-sit-up kapa li-crunches
- ho itšetleha ka thepa ea lipapali le libaka
Ho bapala lipapali tsa bolokolohi ka bolokolohi, tse kang ho bapala lipapali tsa ntoa, le bana ba baholoanyane, ho etsa li-push-ups, ho hula, le ho phahamisa litekanyo, hape ho tla nkoa e le mesebetsi e matlafatsang 'meleng.
Mesebetsi ea Matlafatso ea Bone
Hangata batsoali ba nahana hore bana ba bona ba fumana masapo a matla ka ho noa lebese le ho fumana khalsiamo e lekaneng lijong tsa bona. Mesebetsi e tloaelehileng e matlafatsang mesifa, bonyane matsatsi a mararo ka beke, ke a bohlokoa hape, mme e ka kenyelletsa:
- ho lla, ho tlōla kapa ho qhomela
- ho tlōla thapo
- ho matha
- ho bapala basketball, li-gymnastics, tennis le volleyball, joalo-joalo.
Ho bapala lipapali ka bolokolohi, tse kang ho bapala hop-scotch, ho tla nkoa e le mesebetsi e matlafatsang 'mele.
Lisebelisoa:
Litsi tsa Tlhokomelo le Thibelo ea Maloetse. Mosebetsi oa Boipheliso ho E mong le e mong Ke mosebetsi o mokae oo bana ba o hlokang? https://www.cdc.gov/physicalactivity/basics/index.htm
Lefapha la Bophelo le Lits'ebeletso tsa Botho tsa United States. Tlaleho ea komiti ea boeletsi ba tataiso ea sephiri. Washington, DC: Lefapha la Bophelo le Lits'ebeletso tsa Botho United States, 2008.
Lefapha la Bophelo le Lits'ebeletso tsa Botho tsa United States. Mosebetsi oa Boipheliso Litaelo tsa Maamerika. Bana ba mafolofolo le Bacha. https://health.gov/paguidelines/guidelines/chapter3.aspx