UFUNA UKUKHULISA UKUPHAKAMA KWAKHO? YIDLA LOKHU UKUDLA OKUNGU-9

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Ukudla okunomsoco Nutrition oi-Neha Ghosh Ngu UNeha Ghosh ngoJanuwari 3, 2019

Ingabe ungumuntu ovame ukubuzwa, 'yini ubude bakho'?. Yebo, ukuphakama kuyinto ebakhathaza kakhulu abanye abantu. Baqala ukuba nenkinga yokubukelwa phansi lapho abantu beqala ukubancokolisa. Ngakho-ke, le ndatshana izobhekana nokukhathazeka okufanayo futhi ixoxe ngokudla okuthile ongakudla ukukhulisa ukuphakama.

Yiziphi Izici Ezinquma Ukuphakama Kwakho?

Ukuphakama kwakho kuya ngezakhi zofuzo zakho ngezinga elithile. Ngokwesisekelo samawele, ososayensi banquma izakhi zofuzo nokuthi zikuthinta kanjani ukuphakama komzimba okusho ukuthi uma iwele elilodwa lide elinye kungenzeka ukuthi nalo lide ^[1] , ^[okubili] . Futhi ngokususelwa kulolu cwaningo, cishe amaphesenti angama-60 kuye kuma-80 amaphesenti wokwehluka kokuphakama kwabantu kungenxa yofuzo kanti amanye amaphesenti angama-20 kuye kuma-40 amaphesenti kungenxa yokondleka ^[3] , ^[4] .

I-hormone yokukhula komuntu (hGH), equkethe ama-amino acid ayi-191, ikhiqizwa yi-pituitary gland edlala indima enkulu ekukhuleni, ekwakhekeni komzimba, ekulungiseni umzimba nasekulungisweni kwamaseli ^[5] , ^[6] . Le hormone yokukhula ivuselela ukukhula kwazo zonke izicubu zomzimba, kufaka phakathi amathambo. Ngemuva kweminyaka yobudala engama-20, ubude buyeka ukukhula futhi isizathu ngamapuleti akho okukhula noma amapuleti we-epiphyseal, uqwanga olutholwe ngasekupheleni kwamathambo akho amade ^[7] .

Ukuphakama kwakho kuyanda ngenxa yokwelula kwamathambo amade, ngenxa yesimo sokusebenza kwamapuleti okukhula. Kepha, lapho umuntu esezophela ukuthomba, izinguquko zehomoni zivumela amapuleti okukhula ukuthi angasebenzi futhi ukunwetshwa kwamathambo kume. Yilapho ukuphakama kwakho kuma khona. Noma kunjalo, ukudla ukudla okunempilo kungasiza.

Ukudla Ukukhulisa Ukuphakama Kwakho

1. Itheniphu

Ama-turnips atholakala ukuthi acebe ngokweqile kuma-hormone okukhula, futhi ama-turnips amaningi angasiza ekukhuliseni ukuphakama. Inothile ngamavithamini, amaminerali, kanye nemicu, kungasiza ukukhuphula uketshezi kwama-hormone okukhula emzimbeni nawo asize ekukhuliseni ukuphakama. Ngaphandle kwaleyo turnips ingumthombo omuhle kakhulu we-phosphorus, uvithamini B2, uvithamini K, i-potassium, i-magnesium ne-manganese.

2. Ama-raspberry

Ama-Raspberries acebile nge-melatonin engakhuphula ukukhishwa kwe-hormone yokukhula komuntu kuze kufike kumaphesenti ayi-157. Ucwaningo lukhombisa ukuthi i-melatonin ivusa indlala ye-pituitary nayo edala uketshezi lwe-hormone yokukhula ngokusebenzisa izindlela emzimbeni ezisiza ekukhuphukeni ukuphakama ^[8] . Ama-Raspberries nawo angumthombo omuhle kakhulu we-vitamin C, i-manganese ne-fiber yokudla.

3. Amaqanda

Amaqanda okunye ukudla okungakhuphula ukukhiqizwa kwe-hormone yokukhula ngenxa yobukhona be-choline, uvithamini oncibilika emanzini. Le vithamini iyisandulela se-neurotransmitter acetylcholine esandisa ubude namandla akho ngasikhathi sinye ngokusho kocwaningo lwango-2008 olushicilelwe ku-Journal of the International Society of Sports Nutrition ^[9] . I-Choline futhi iyisakhi somzimba esidingekayo ekusayineni amaseli, ukwakheka kwamaseli, ukwakheka kwamathambo, nokuthuthwa kwe-lipid ^[10] .

4. Imikhiqizo yobisi

Imikhiqizo yobisi efaka i-cottage shizi, ubisi, i-curd, ne-yogurt konke kuphakeme kumaminerali abalulekile njengevithamini A, i-calcium, uvithamini E, uvithamini D novithamini B. Ubisi luqukethe wonke ama-amino acid ayisishiyagalolunye asizayo ekukhuleni amaseli futhi kubhekwa njengokudla okuphelele kwamaprotheni. Izinga eliphakeme lama-amino acid emikhiqizweni yobisi lidlala indima enkulu ekuvuseleleni ukukhiqizwa kwemvelo kwehomoni yokukhula komuntu ^{[ishumi nanye]} .

5. Inkukhu nenyama yenkomo

Ngokufana namaqanda, inkukhu nenyama yenkomo kunamaprotheni amaningi okwenza kokubili ukudla okunothe kakhulu ngamaprotheni. Inkukhu nenkomo zombili ziyasiza ekwakheni izicubu nemisipha futhi zikhuthaza uketshezi lwe-hormone yokukhula komuntu. Inkukhu iphezulu ku-l-arginine, i-amino acid eye yafundwa njengesikhuthazi esingaba khona sokukhishwa kwe-hormone yokukhula. Ngakolunye uhlangothi, inyama yenkomo iqukethe ama-amino acid ahlanganisa i-l-ornithine ephakamisa amazinga akho ama-hormone okukhula kuze kube izikhathi ezine ^[12] .

6. Izinhlanzi ezinamafutha

Izinhlanzi ezinamafutha ezinjenge-salmon yasendle ne-tuna zigcwele zigcwele amaprotheni novithamini D. Amaphrotheni, njengoba sonke sazi ukuthi iyakhi lomzimba wethu, elisiza ekwakheni izicubu nokwandisa ukuphakama. Amaprotheni aqukethe wonke ama-amino acid abalulekile aziwa ngokwanda kwama-hormone okukhula futhi abalulekile ekugcineni amathambo aqinile futhi anempilo, izicubu, imisipha, izitho, isikhumba namazinyo ^[13] .

7. Nginguye

I-Soy wukudla okuphelele okugcwaliswe ngokudla lokho kungakhuphula ukuphakama kwakho uma kudliwe nsuku zonke ngenxa yokuba khona kwe-amino acid l-arginine. Kwandisa amazinga ama-hormone okukhula kwakho ngokuvuselela indlala ye-pituitary ^[14] . Iphinde ithuthukise ukuminyana kwamathambo nezicubu. Faka isoyi ebhakwe noma ebilisiwe kumasaladi akho, ilayisi nezinye izitsha.

8. Amantongomane nembewu

Amantongomane nembewu kudliwa njengokudla okulula ukuze wanelise izifiso zakho zokulamba. Amantongomane afana namantongomane, ama-walnuts nama-alimondi nembewu enjengembewu yamathanga, ama-flaxseeds, njll., Acebile ku-l-arginine, i-amino acid ebangela ukukhuphuka kwe-hormone yokukhula komuntu. Lawa manati nembewu aqukethe namazinga aphezulu we-gamma-aminobutyric acid (GABA) ashukumisa indlala yebhinqa ukukhiqiza i-hormone yokukhula komuntu ^{[ishumi nanhlanu]} .

9. I-Ashwagandha

I-Ashwagandha, eyaziwa nangokuthi yi-Indian ginseng, isiza ukukhulisa ukuphakama. Izinhlobo ezahlukahlukene zamaminerali ezikhona emhlangeni zandisa amathambo futhi zikhulise ukuqina kwamathambo futhi futhi inamandla okuthonya i-hormone yokukhula komuntu ngendlela engaqondile. Ungasebenzisa i-ashwagandha ngokuhlanganisa izipuni ezimbili zempuphu yayo engilazini yobisi.

Izinzuzo Nemiphumela engemihle Ye-Ashwagandha (Indian Ginseng) Okufanele Uyazi

Ezinye Izindlela Zokukhulisa Ukuphakama Kwakho

Ukuzivocavoca umzimba ngamandla amakhulu ukukhulisa amazinga ama-hormone okukhula komuntu.
Thola isikhathi esanele sokulala njengoba izifundo zikhombisile ukuthi ukungalali ngokwanele kunganciphisa inani lokukhula komzimba wakho womzimba ^[16] .
Prakthiza i-yoga nokubhukuda.
Jabulela ukudla okunomsoco futhi uzijwayeze ukuma kahle.

Buka Izinkomba ze-Article

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