Սրտային հիվանդությունը կամ սրտանոթային հիվանդությունը՝ սրտի և արյունատար անոթների հիվանդություն է: Սրտային հիվանդությունը հաճախ ախտորոշվում է հասուն տարիքում, չնայած դրա արմատները գալիս են մանկությունից: Ձեր երեխայի մոտ սրտային հիվանդության առաջացման ռիսկն իջեցնելու նպատակով կարևոր է երեխային տալ առողջ սնունդ և համոզվել, որ երեխան որքան հնարավոր է առողջ ապրելակերպ է վարում:
Փոխեք ձեր երեխայի սննդակարգը
1․ Նվազեցրեք ձեր երեխայի աղի օգտագործումը: Եթե ուտելու վատ սովորությունները սկսվել են դեռ փոքր տարիքում, ապա մեծ հավանականություն կա, որ դրանք կշարունակվեն նաև չափահաս կյանքում: Փորձեք ձեր երեխայի աղի օգտագործումը հասցնել նվազագույնի, քանի որ աղի օգտագործումը կապված է զարկերակային գերճնշման, կաթվածի և սրտային հիվանդությունների հետ:
- 0-12 ամսական երեխաները ամեն օր պետք է ընդունեն առավելագույնը 1 գրամ աղ:
- 1-3 տարեկան երեխաները ամեն օր պետք է ընդունեն 2 գրամ աղ:
- 4-6 տարեկան երեխաները կարող են ամեն օր ընդունել 3 գրամ աղ:
- 7-10 տարեկան երեխաները կարող են ամեն օր ընդունել 5 գրամ աղ:
- 11 տարեկան և ավելի երեխաները կարող է ամեն օր ընդունել 6 գրամ աղ:
2․ Փորձեք խուսափել ձեր երեխային անառողջ սնունդ տալուց: Վաղ տարիքից սովորեցրեք ձեր երեխային, որ անառողջ սնունդը վատն է։ Անառողջ սնունդը, ինչպիսիք են՝ չիփսերը, կոնֆետները և տապակած սնունդը, բոլորը դատարկ կալորիաներ են, որոնք չունեն ոչ մի սննդային արժեք: Ընդհանուր առմամբ դրանք նաև շատ հարուստ են աղով, շաքարով և վատ ճարպերով։
3․ Նվազեցրեք ձեր երեխայի կողմից օգտագործվող վատ ճարպերի քանակը: Վատ ճարպերը հագեցած ճարպերն ու տրանս ճարպերն են: Այս տեսակի ճարպերը կարող են բարձրացնել ձեր երեխայի լիպոպրոտեինների կամ վատ խոլեստերինի քանակը: Հետագա կյանքի ընթացքում սա կարող է հանգեցնել սրտային բարդությունների առաջացման:
- Վատ ճարպերը կարող են հանդիպել այնպիսի սննդամթերքներում, ինչպիսիք են՝ տորթերը և բլիթները, լավ տապակած մթերքները, քաղցրավենիքներն ու ամբողջությամբ ճարպոտ կաթնամթերքները:
4․ Ձեր երեխային տվեք կերակուրներ, որոնք հարուստ են Օմեգա-3 ճարպաթթուներով: Օմեգա-3 ճարպաթթուները նպաստում է առողջ սրտի ձևավորմանը և ապացուցված է, որ դրանք նվազեցնում է սրտամկանի ինֆարկտի և արյան մակարդուկների առաջացման հավանականությունը։ Օմեգա-3 ճարպաթթուներ պարունակող սննդամթերքները ներառում են՝
- Սարդինա, սաղմոն, սոյա, կտավատի սերմեր, ընկույզ, տոֆու, բրյուսելյան կաղամբ, ծաղկակաղամբ, ծովախեցգետին և ձմեռային դդմիկ:
5․ Տվեք ձեր երեխային բջջանքով հարուստ սնունդ: Բջջանքը կարող է օգնել նվազեցնել ձեր երեխայի ՑԽԼ խոլեստերինի (վատ խոլեստերինի) մակարդակը, որն էլ իր հերթին կարող է պաշտպանել նրան սրտային հիվանդացություններից:
- Բջջանքով հարուստ են հացահատիկը, մրգերը և բանջարեղենը։
6․ Ճարպակալումը կանխարգելելու նպատակով նվազեցրեք ձեր երեխայի կողմից օգտագործվող շաքարի և ճարպերի քանակը։ Ճարպակալումը կարող է լինել կա՛մ ժառանգական, կա՛մ կապված լինել շատ քանակությամբ վատ սնունդ ուտելու հետ: Ճարպակալում ունենալը հետագայում կարող է մեծացնել ձեր երեխայի՝ սրտային հիվանդության և կաթվածի առաջացման հավանականությունը: Ձեր երեխայի առողջ քաշը պահպանելու համար պետք է խուսափել այնպիսի սննդից, որոնք պարունակում են շատ շաքար և ճարպեր:
Հագեցած ճարպերի և շաքարի մեծ քանակ պարունակող սննդատեսակները ներառում են՝ շոկոլադ, քաղցրավենիք, գազավորված ըմպելիքներ, պաղպաղակ, թխվածքաբլիթներ, չիփսեր, արագ սնունդ, ինչպիսիք են՝ հավի նագեթսները կամ բուրգերները, և այլ վերամշակված սննդամթերքներ, ինչպիսիք են՝ հոթ-դոգը ու այնպիսի նախաճաշը, որը պարունակում է լրացուցիչ շաքար:
7․ Սեղանի շուրջ նստեք ամբողջ ընտանիքով։ Ամբողջ ընտանիքով սեղանի շուրջ նստելը կօգնի ձեզ հետևել, թե ինչ սնունդ է ուտում ձեր երեխան: Վատ սնունդը մերժելը պետք է լինի ընտանեկան փոփոխություն, քանի որ երեխաները հաճախ սովորում են օրինակով։ Եթե ձեր երեխան տեսնի, թե ինչպես եք կերակուրների մեջտեղում սնվում քաղցրավենիքով, ապա նա շատ մեծ հավանականությամբ ինքն էլ այդպես կանի:
- Միասին սնվելը կարող է օգնել ձեզ հետևել, թե որքան, ինչպես նաև ինչպիսի սնունդ է ձեր երեխան ուտում։
Կատարեք ապրելակերպի փոփոխություններ
1․ Օգնեք ձեր երեխային առողջ քաշ պահպանել: Չնայած ձեր երեխայի կշիռը կառավարելու գործում մեծ դերակատարում ունի երեխայի սննդակարգին հետևելը՝ մարզվելը և ֆիզիկապես ակտիվ լինելը նույնպես մեծ դեր են խաղում: Երեխայի առողջ քաշը պահպանելու համար կարող եք ստուգել նրա մարմնի զանգվածի ինդեքսը (ՄԶԻ): Դրա համար՝
- Մարմնի զանգվածի ինդեքսը չափվում է ձեր երեխայի կշիռը (զանգվածը) կիլոգրամներով բաժանած հասակի (մետրերով) քառակուսու վրա:
- Իդեալական ՄԶԻ-ն 18,5-ից 25-ն է, ուստի ՄԶԻ-ի 25-ը և ավելին նշանակում է, որ ձեր երեխան ունի հավելյալ քաշ։
2․ Փորձեք սահմանափակել այն ժամանակը, որը ձեր երեխան ծախսում է համակարգչի կամ հեռուստացույցի առջև նստելու վրա: Ձեր երեխայի առողջությանը նպաստող միջոցներից մեկը ֆիզիկական ակտիվությունը խրախուսելն է, այլ ոչ թե համակարգչի կամ հեռուստացույցի առջև նստելը:
- Գրանցեք ձեր երեխային մարզական թիմում կամ պլանավորեք զվարճալի ֆիզիկական գործողություններ ամբողջ ընտանիքի համար, ինչպես օրինակ արշավելը կամ հեծանիվ վարելը:
3․ Օգնեք ձեր երեխային կանոնավոր մարզվել: Ակտիվ երեխաները հակված են մեծանալ և դառնալ ակտիվ մեծահասակներ: Կանոնավոր մարզվելը կարևոր է, քանի որ այն օգնում է վերահսկել ձեր երեխայի քաշը։ Այն նաև կարող է օգնել բարձրացնել ձեր երեխայի ինքնագնահատականը և ինքնավստահությունը: Վարժությունները կարող են ներառել այնպիսի մարզաձևեր, ինչպիսիք են ֆուտբոլը, վազքը, հեծանվավարությունը, արշավը, լողը, սնոուբորդը կամ ժայռամագլցումը. հնարավորություններն անվերջ են:
- Եթե ձեր երեխան ունի բժշկական խնդիր, որն իրեն թույլ չի տալիս մարզումներ կատարել այնքան հաճախ, որքան անհրաժեշտ է, աշխատեք բժշկի հետ կազմել մարզումների ռեժիմ, որը հաշվի կառնի ձեր երեխայի վիճակը:
4․ Կարող եք կազմել ձեր երեխայի ակտիվության օրացույց: Եթե անհանգստացած եք ձեր երեխայի քաշով կամ սրտի առողջությամբ, հետևեք ձեր երեխայի ֆիզիկական ակտիվությանը կազմելով գրանցամատյան կամ պլանավորման ցուցակ:
- Սա կօգնի ձեզ մատնանշել խնդրահարույց կետերը, որպես օրինակ՝ այն փաստը, որ ձեր երեխան ամեն շաբաթ առավոտ մոտ երեք ժամ հեռուստացույց է դիտում։
5․ Ձեր դեռահաս երեխային զերծ պահեք ծխելուց և մի՛ ծխեք ձեր երեխաների ներկայությամբ: Ծխելը կարող է ձեր սրտի աշխատանքն ավելի ծանր դարձնել՝ բարձրացնելով սրտի կծկումների հաճախականությունը և սեղմելով մարմնի հիմնական զարկերակները։ Սա հետագայում կարող է հանգեցնել սրտային հիվանդության առաջացման:
- Եթե ծխում եք, ապա համոզվեք, որ ծխում եք ձեր երեխայից հեռու: Դուք նաև պետք է լրջորեն մտածեք ծխելը թողնելու մասին՝ ձեր իսկ առողջության համար:
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