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Ikhaya Ukukhulisa ukukhulelwa Izingane Izingane oi-Abasebenzi Ngu UShabana Kachhi ngoJanuwari 15, 2019

Abazali bahlala becindezelekile ngempilo yezingane zabo, ikakhulukazi ezigabeni zokuqala zokukhula. Izingane kulezi zinsuku zikhetha ukudla okungenamsoco uma kuqhathaniswa nokudla okwenziwe ekhaya okunempilo. Kodwa-ke, ukudla ukudla okufanele kubalulekile kubo, ngoba umsoco ofanele ungasiza ekukhuleni ngokuphelele kwezingane.

Lesi yisizathu esenza ukuthi omama bakhathazeke ngokuthi izingane zabo zidlani futhi bazama ukubenza badle imifino eluhlaza engaphezulu. Ezweni lanamuhla, lapho ukuphakama okuhle kunezela ebuntwini obuhle, kubalulekile ukunakekela inqubo yakho nokudla kwakho. Lezi zici ziqinisekisa ukukhula kwemvelo kanye ne-BMI enhle.

Umzimba wengane ufihla iHuman Growth Hormone (HGH) ngesilinganiso sayo esiphakathi kweminyaka yobudala eyi-3 nengu-11 futhi yisikhathi esikahle sokuzijwayeza ukukhula okunika amandla izivivinyo nokudla.

Izindlela Zokusiza Ekukhuleni Kokuphakama Nesisindo Sezingane

1. Ukugcina ukudla okunomsoco

Kuyinto ebaluleke kakhulu ukuthi ingane idle uhlobo olufanele lokudla, ngokudla okuphelele. Ukudla okunomsoco kuqukethe ubisi, amaqanda, imifino enamaqabunga, i-oatmeal, njll., Lapho amavithamini, ama-carbohydrate, amaprotheni kanye namafutha kukhona inani elanele. Kungumsebenzi kamama ukugcina ingane ekudleni okungenamsoco okungenazo izithako ezinempilo nokwenza izingane zidle imifino eningi, amaprotheni anciphile kanye ne-carbs enhle. Iziphuzo ezinoshukela, ushokoledi, ama-burger, ama-pizza enza ingozi enkulu ezinganeni kunokuba sicabanga.

Ukudla okuhle kunothe ngamaminerali kanye nama-antioxidants akhulisa ukungavikeleki kwengane. Lokhu kusiza ekusithekeni kwe-HGH ngesilinganiso esifanele, esivumela ukukhula nentuthuko. ^[1]

2. Ukusetshenziswa kwamaprotheni ngenani elifanele

Amaprotheni athathwa njengezakhi zokwakha imizimba yethu. Baqinisekisa ukuthi umzimba uyakhula futhi ululame ngokufanele ^[okubili] . IVitamin B3 nayo iyindawo ebalulekile eyenza ukukhula. Izinto zokudla ezifana nenkukhu, amaqanda, ubhontshisi wesoya, udali, ubhontshisi wezinso zinothile ngamaprotheni. I-tuna, amakhowe, uphizi oluhlaza, ukwatapheya, amakinati, njll. Ngumthombo omuhle kakhulu kavithamini B3.

3. Umsebenzi wokwelula

Imisindo yokwelula kulula, futhi inomthelela omkhulu ekukhuleni kwezingane. Kufanele bethulwe kwikharikhulamu yengane kusuka esigabeni sokuqala lokhu kuzosiza ekunwebeni umgogodla nasekuthuthukiseni ukuma komzimba. Ukuzivocavoca kungaba lula njengokuma ume phezulu ezinzwaneni ubheke odongeni noma ngaphandle kokuxhaswa, ukuthinta izinzwane ngenkathi umile futhi ugcina umqolo uqondile, njll.

4.Ukuzijwayeza ukuzivocavoca ukulenga

Ukulengiswa kungumsebenzi omuhle osiza ukunwebeka komgogodla futhi osekwenziwe iminyaka ukukwenza njalo kungasiza ekubeni mude. Ngaphandle kwalokho, uma imisebenzi efana nokudonsela phezulu, ama-push up kanye nama-chin ups yethulwa enkambisweni yezingane, imisipha yabo yangemuva nengalo izoqina, ikhulise ukukhula okuzungeze konke bayoba bafanele futhi babe nempilo ^[4] .

5. Isingeniso sokwenza i-yoga

I-Yoga yenziwa kusukela ezikhathini zasendulo zokwelula imizimba nokuthola ibhalansi empilweni kuwumkhuba omuhle ukuqala ngayo. Kunenqwaba yezimo ze-yoga ezithela kakhulu ekuqiniseni ingane nokuzenza zide ^[3] . Ukubingelela kwelanga noma uSurya Namaskar kungukuzivocavoca okukodwa okubeka umzimba wonke ekukhuzeni, kusebenza wonke umqolo, umgogodla, izingalo nemisipha yomlenze.

I-Asanas efana ne-chakrasana ivumela izingane ukuba zilale ngomhlane bese ziphakamisa imihlane yazo zakha isimo se-arched, nesakhiwo esifana ne-U. Izingalo nemilenze kusetshenziselwa ukuphakamisa umzimba wonke lo msebenzi unikeza umgogodla oqinile kanye nemisipha yomgogodla nezinsiza ekukhuleni okusheshayo.

6. Ukweqa njalo

Ukweqa umsebenzi omangalisayo we-cardio ukugcina izingane ziphilile futhi zilungile. Ithoni yomzimba wonke futhi isiza ukugcina inhliziyo iphilile. Lokhu kuvivinya umzimba kusiza ukwelula umzimba ophelele, ngaleyo ndlela kuthuthukise ukukhula okuqondile kwengane ^[5] .

7. Ukugijima okulula nokugijima

Ukugijima kungumsebenzi ojabulisayo, ongalungele izingane kuphela, kepha futhi unenqwaba yezinzuzo zabantu abadala. Kwakha imisipha yamathambo, futhi kwandisa ukuqina ezinganeni. Iphinde ikhiphe i-hormone yokukhula i-HGH ngobuningi obuhle, ukuze izingane zikhule zibe zide ^[6] . Izingane zingawuthanda lo mkhuba uma abazali zihamba nawo futhi zibamba iqhaza kulo msebenzi.

8. Ukulala okufanele

Ukulala kudlala indima ebalulekile ekukhuleni kwezingane. Kubalulekile ukuthi ingane ilale okungenani amahora ayisishiyagalombili iningi lezinsuku, ukuze ikhule kahle futhi ilulame ekukhathaleni. I-HGH, i-hormone yokukhula, ivame ukufihlwa ngesikhathi sokulala kwengane ^[7] . Ngakho-ke, kubalulekile ukuthi ingane ingeqi amahora okulala.

Kuyadingeka ukuthi abazali bagweme impilo yokuhlala phansi futhi bafundise ukudla okunempilo nokuzivocavoca umzimba kwezingane nakubo ngokwabo. Lokhu ekugcineni kuzokwenza ukuthi ingane ikhule ibe yinde futhi ibe namandla.

Manje sizobheka ukuthi ukudla okunomsoco kukuthinta kanjani ukukhula kwengane nezinto zokudla ezibalulekile okufanele zihlanganyele ekudleni kwansuku zonke.

Ukuphakama kwezingane kuthinteka kakhulu ngofuzo lwabazali nemindeni yabo. Kodwa-ke, iningi labazali lihlala lingaqapheli ukuthi ngosizo lokudla okufanele nokudla okunomsoco, bangasiza izingane zabo ukufinyelela ezingeni eliphezulu lokukhula kwazo okujwayelekile. Ikhulisa yonke inqubo. Ngenkathi kungahle kungabangeli ushintsho olukhulu, kungaqiniseka ukuthi kukhuphula amasentimitha athile ekuphakameni okulungiselelwe ngaphambili.

Izakhi zomzimba ezibalulekile zokusiza ukuzuza ubude obufiselekayo

1. Amaprotheni ayimfuneko ebalulekile yokudla ethuthukisa ukukhula ezinganeni. Bakha imisipha futhi baphathe ukuthuthukiswa kanye nokugcinwa kwezicubu. Ukuntuleka kwamaprotheni kunganciphisa i-hormone yokukhula futhi kuholele ku-BMI ephansi.

2. Amaminerali afana ne-iron, i-potassium, iodine, i-phosphorus, i-fluoride ayadingeka ukukhulisa ukuphakama kwezingane. I-calcium ngenye yezimbiwa engagcini ngokuqinisa amathambo kepha futhi ikhuthaza nokukhula okusebenzayo.

3. U-Vitamin D usiza ukumunca kalula i-calcium emzimbeni. Ukushoda kukavithamini D kungadala ukukhathala, amathambo nemisipha ebuthakathaka kungathinta kabi inqubo yokukhula. Imifino nezithelo eziwumthombo omuhle kakhulu kavithamini A, B1, B2, C, F kanye ne-riboflavin, kungasiza ekudleni okunomsoco, nokulinganiselayo.

4. Ama-carbohydrate amaningi ngokweqile angaba yingozi, kepha ezigabeni zokuqala zokukhula kwezingane, inika amandla nobungqabavu emizimbeni yazo. Ukugxila okwengeziwe ezinhlamvini eziphelele nasenhlanzini kufanele kunikezwe. Ufulawa ocwengekile, i-pizza, i-burger, njll. Enamafutha amaningi kufanele igwenywe.

Ukudla Okusiza Ekukhuleni Kwezingane

1. Imikhiqizo yobisi ingumthombo ocebile wamaminerali novithamini A, B, D no-E. Ubisi, i-curd, i-cottage shizi, iyogathi inenani elifanele lamaprotheni ne-calcium esiza ekukhuleni.

2. Amaqanda anokuqukethwe okuphezulu kwamaprotheni, uvithamini D, uvithamini B12, i-calcium ne-riboflavin. Ziyingxenye edingekayo yokudla. Omama bangalahleka ngenxa yokukhetha phakathi kokupheka kwamaqanda, futhi izingane azisoze zaba nesithukuthezi ngokuzidla.

3. Zonke izingxenye zenkukhu, ikakhulukazi ibele, zinamaprotheni amaningi. Basiza ekulungiseni izicubu nasekuthuthukiseni imisipha yengane, ngaleyo ndlela kukhuthaza ukwanda kokuphakama.

4. Ubhontshisi weSoya noma i-tofu yimithombo emihle yamaprotheni adla imifino kuphela. Zanele amavithamini, amaprotheni, i-folate, i-fiber kanye ne-carbs, okubalulekile ekukhuleni kwengane.

5. Ubhanana isithelo esitholakala kalula esiqukethe i-potassium, i-calcium ne-manganese. Inikeza amandla okuqina nokuzivikela enganeni.

6. I-oatmeal, amantongomane nembewu ndawonye yimithombo emikhulu yama-omega fatty acids namaprotheni ahlinzeka ngobungqabavu bokukhula. Zingadliwa nsuku zonke ngesidlo sasekuseni noma njengesidlwana.

7. Uma izingane zifakwa kumkhuba wokudla imifino eluhlaza njengesipinashi, i-broccoli, i-okra, i-peas, i-bok choy njll, kusukela zisencane kakhulu, kulula ukuthi zivumelane nokudla okunempilo. Imifino iqukethe yonke ifayibha edingekayo, amavithamini kanye namaminerali, futhi kufanele ibe yingxenye ebalulekile yokudla.

8. Izithelo ezinjengopopo, ikhabe, ama-apula, amabhilikosi, njll. Ziqukethe zonke izakhamzimba ezibalulekile. Izaqathe zingumthombo ocebile kavithamini A, C kanye ne-calcium ezisiza ekugcineni amathambo aqinile.

9. Izinhlamvu eziphelele ziyasebenza ekuhlinzekeleni ingane ngamandla adingekayo. Ziqukethe i-iron, i-magnesium, i-fiber, i-selenium, njll, ezisiza ekukhuleni kwengane.

10. Izinhlanzi ezinamafutha ezinjenge-salmon, i-tuna, ne-cod zinamaprotheni amaningi novithamini D. Ngisho nenyama ebomvu inganikezwa ngokulinganisela ngokufunekayo kwamaprotheni.

11. Kungasetshenziswa itheniphu ukukhuphula ama-hormone okukhula futhi iyinqolobane yamaminerali namavithamini abalulekile.

12. Kukhona nezindlela zokupheka ezenziwe ekhaya ezisiza ekukhuleni kwengane. Enye yalezi zokupheka idinga ukuxuba inkomishi yobisi olufudumele neqanda eli-1 ku-blender. Isipuni soju kufanele sengezwe kuso ekugcineni futhi sigovuze kahle. Amaqanda nobisi, kokubili okuyimithombo emihle yamaprotheni ne-calcium kusiza ekukhuleni ngokwemvelo. Ukusetshenziswa kwalesi siphuzo nsuku zonke kungabonisa ushintsho olwenzeka kancane ekuphakameni.

Buka Izinkomba ze-Article

[1]I-Lifshitz F. (2010). Ukudla okunomsoco nokukhula. Ijenali yocwaningo lomtholampilo ku-endocrinology yezingane, 1 (4), 157-163.
[okubili]Kabir, I., Rahman, M. M., Haider, R., Mazumder, R. N., Khaled, M. A., & Mahalanabis, D. (1998). Ukukhuphuka kokuzuza kwezingane okuphakelwe ukudla okunamaprotheni amaningi ngesikhathi sokululama kusuka shigellosis: isifundo sokulandela esilandelayo sezinyanga eziyisithupha. Ijenali yezondlamzimba, i-128 (10), 1688-1691.
[3]IChatterjee, S., neMondal, S. (2014). Umphumela wokuqeqeshwa okuvamile kwe-yogic ku-hormone yokukhula kanye ne-dehydroepiandrosterone sulfate njengophawu lwe-endocrine lokuguga. Imithi ehambisanayo esekelwe ebufakazini futhi ehlukile: i-eCAM, 2014, 240581.
[4]UJørgensen, E. H., & Jobling, M. (1993). Imiphumela yokuvivinya umzimba ekukhuleni, ekusetshenzisweni kokudla kanye namandla we-osmoregulatory wentsha yase-Atlantic salmon, Salar salar. I-Aquaculture, 116 (2-3), 233-246.
[5]Ha, A. S., & Ng, J. (2017). Ukweqa intambo kukhulisa ukuminyana kwamaminerali e-calcanei amantombazane asezingeni lokuzalwa eHong Kong: Uphenyo olungenamsebenzi. IPloS eyodwa, 12 (12), e0189085.
[6]UKraemer, R. R., Durand, R. J., Acevedo, E. O., Johnson, L. G., Kraemer, G. R., Hebert, E. P., & Castracane, V. D. (2004). Ukugijima ngamandla kukhulisa i-hormone yokukhula kanye ne-insulin efana nokukhula kwesici-mina ngaphandle kokushintsha i-ghrelin. I-Biology Yokuhlola Nemithi, 229 (3), 240-246.
[7]UVan Cauter, E., noCopinschi, G. (2000). Ubudlelwano phakathi kwe-hormone yokukhula nokulala. IHormone Yokukhula Nocwaningo lwe-IGF, 10, S57-S62.