Okuqukethwe
Inkinga yesimo esincane yenza impilo ibe nzima kubantu abaningi. Ubufakazi balokhu akuyona kuphela imibiko yezazi zokusebenza kwengqondo, kodwa futhi namakhulu emibuzo emisha yochwepheshe, esele ezingqungqutheleni nakumawebhusayithi kwezokwelapha nakwezemidlalo.
Abantu bayo yonke iminyaka banesithakazelo ekutheni kungenzeka yini "ukukhohlisa" imvelo futhi bandise ukuphakama kwabo uqobo okungenani ngamasentimitha ambalwa. Yonke imibuzo yabo iphendulwa izazi zokudla okunempilo, izazi zomzimba kanye nososayensi abavela emhlabeni wonke ezincwadini zabo.
Ngabe kunengqondo ukukhulisa ubude bakho ngokudla okunomsoco?
Ukuphakama kwangempela komuntu kunqunywa ngofuzo. Kodwa-ke, kunezici eziningi zangaphandle ezinomthelela omkhulu kuzo. Phakathi kwazo kukhona indlela yokuphila enempilo, ukulala, ukuzivocavoca umzimba, futhi-ke, nokudla okufanele. Kutholakala ekudleni lapho umzimba uthola khona izinto eziwusizo eziwuvumela ukuba uqinise "izicubu" zezicubu, ikakhulukazi ithambo noqwanga.
Ngaphezu kwalokho, kungukudla okuqukethe i-arginine. Le-amino acid ikhuthaza ukukhishwa kwe-hormone yokukhula futhi, ngenxa yalokho, ikhulisa ukukhula kwangempela komuntu. Ngendlela, i-arginine "isebenza" ngempumelelo kakhulu lapho ihlanganiswe namanye ama-amino acid - i-lysine ne-glutamine, nayo etholakala ekudleni.
Kulezi zinsuku, umuntu angabhekisa ekusebenziseni izithasiselo zokudla noma izidakamizwa ezivuselela ukukhiqizwa kwamahomoni athile. Kodwa-ke, odokotela baxwayisa ngobungozi bezindlela ezinjalo. Okokuqala, ukuba mncane akusho ngaso sonke isikhathi ukungabi khona kwe-hormone yokukhula emzimbeni. Futhi, okwesibili, ukugcwala kwayo kungadala ukweqisa kokukhula kokugcina. Ngenxa yalokho, lapho usususe inkinga eyodwa, umuntu kuzofanela afune isixazululo kwenye. Endabeni yokusetshenziswa okulungile kokudla okudingekayo, akunakuba nemiphumela eyinhlekelele.
Ukudla ukwandisa ukuphakama
Labo abafuna ukukhulisa ubude babo kudingeka bahlukanise ukudla kwabo ngangokunokwenzeka. Kumelwe ibe nemifino nezithelo ezihlukahlukene, imikhiqizo yobisi, inyama, inhlanzi, amantongomane kanye nemifino. Bonke bazohlinzeka ngokuhlinzekwa kwamavithamini namaminerali, okungeke kusize nje ukwandisa ukukhula, kodwa futhi uhlale unempilo futhi unamandla ngangokunokwenzeka.
Kodwa-ke, ekukhiqizweni kwemvelo kwehomoni yokukhula, kubaluleke kakhulu ukunothisa umzimba wakho ngamaprotheni, amavithamini namaminerali, okungukuthi:
- Amaprotheni emvelaphi yezitshalo noma yezilwane. Ibalulekile ekukhuleni kwezicubu nasekuvuseleleni. Futhi kuba khona kwayo ukuthi ukukhiqizwa kwama-enzyme namahomoni, kufaka phakathi i-hormone yokukhula, kuncike.
- Uvithamini A. Umphumela wale vithamini emzimbeni awunakulinganiswa ngokweqile. Ithuthukisa umbono nesimo sesikhumba, ikhulise ukuzivikela komzimba futhi inyuse nezinga lokukhula.
- Uvithamini D. Kubandakanyeka ekwakheni izicubu zethambo.
- I-fiber encibilikayo nengancibiliki. Kusheshisa ukudlula kokudla ngohlelo lokugaya futhi kukhuthaze ukumuncwa kwakho, kanye nokuqedwa kobuthi nobuthi.
- Amaminerali - i-calcium, i-phosphorus, i-iron, i-zinc, i-selenium ne-magnesium. Zonke zinesibopho sokukhula kwamathambo nomzimba uqobo.
Kodwa-ke, akumele sikhohlwe ukuthi ukudla okufanayo kungaba nemiphumela ehlukene kubantu abahlukene. Okokuqala, lokhu kungenxa yokusabela ngakunye kokudla okuthile. Yize umphumela wokugcina futhi uncike ebulilini, iminyaka, isimo sempilo yomuntu, ukugula abhekene nakho, isimo sezulu, ngisho nekhwalithi nobungako bokudla okudliwayo. Ngakho-ke, ukuze uzuze umphumela omkhulu, kubalulekile ukuthi ubonane nodokotela wakho noma nodokotela wezokudla ngaphambi kokusebenzisa lokhu kudla.
Imikhiqizo engu-12 ephezulu yokukhula
Ubisi. Umkhiqizo wokukhula onhlobonhlobo. Kungumthombo omuhle kakhulu wamaprotheni nesiphuzo okuthuthukisa ukugaya. Isabelo sansuku zonke esinconyiwe yizingilazi ezi-2-3.
Amaqanda. Aqukethe amaprotheni kuphela, kodwa futhi no-vitamin D (ku-yolk). Ukuze uqaphele umphumela ocacile, udinga ukudla amaqanda ama-3-6 ngosuku.
Inyama yenkukhu. Omunye umthombo wamaprotheni onomthelela ekukhuleni kwamathambo nezicubu zomzimba.
Isibindi senkomo nenkomo. Ngaphezu kwamaprotheni, aqukethe ne-iron - i-mineral ebalulekile kunoma yisiphi isidalwa esikhulayo.
I-oatmeal. Umthombo wamaprotheni wemifino, i-fiber ne-iron.
I-yogurt. Iqukethe amaprotheni ne-calcium edingekayo ukwakha izicubu nokwandisa ithambo. Ngaphezu kwalokho, ukusetshenziswa njalo kwe-yogurt kuthuthukisa ukugaya nokugaya umzimba.
Amanzi. Ukuphuza uketshezi olwanele (cishe izingilazi eziyi-8 ngosuku) kuthuthukisa ukugaya kanye nokugayeka komzimba.
Ikhodi. Ngaphezu kwamavithamini A no-D, iqukethe ne-calcium ne-phosphorus. Futhi, kungumthombo omuhle wamaprotheni. Ungashintsha i-cod nge-salmon, i-tuna, noma izinhlanzi zasolwandle.
Ilayisi, ibhali leparele. Aqukethe amavithamini namaminerali nje kuphela, anomthelela omkhulu ekukhuleni nasesimweni somzimba jikelele, kepha futhi kunefayibha, edingekayo ekugayekeni komzimba okuhle.
Amantongomane. Ziqukethe amaprotheni yemifino, i-magnesium ne-zinc.
Iklabishi. Kuyinqolobane yamavithamini nezakhi zomzimba, kufaka phakathi i-calcium, edingekayo ukukhulisa izicubu zethambo.
Ukwatapheya. Iqukethe kokubili amaprotheni yemifino kanye ne-magnesium.
Yini enye ezosiza ukukhulisa ubude bakho
- 1 Imisebenzi yezemidlalo… Noma ikuphi ukuvivinya umzimba kuthuthukisa imetabolism futhi kuqinise imisipha. Kepha ukuvivinya umzimba okunikeza ukuguquguquka komgogodla futhi kuthuthukise umsoco woqwanga nezicubu zethambo.
- 2 Dream… Izifundo zikhombisile ukuthi ngesikhathi sokulala, umzimba ukhiqiza i-hormone yokukhula ngamandla. Ngakho-ke, ukulala kahle ebusuku kuyisihluthulelo sokukhula okuhle.
- 3 Ukuyeka utshwala, ukubhema nokudla okungenampilo… Zifaka ushevu emzimbeni futhi ziphazamise ukusebenza kwazo zonke izitho nezinhlelo zawo. Ngaphezu kwalokho, zonke zizinhlobo zokuthibaza ukukhula.
- 4 Ukuhamba ngaphandle nokugeza ilanga… Ukukhanya kwelanga kuwumthombo omuhle kakhulu kavithamini D. Ukungabi bikho kwawo kuholela ekwenzeni buthakathaka izicubu zethambo, futhi ngenxa yalokho, ukuma kabi nokuncipha kokukhula. Kungcono ukuthatha uhambo ekuseni kakhulu noma kusihlwa, lapho ingozi yokuvezwa yimisebe ye-ultraviolet incane.
- 5 Ukuma okulungile… Nguye osiza ukukhulula imisipha yangemuva nokuqondisa umgogodla.
- 6 Ukulwela isisindo esihle… Ukungabi namakhilogremu athe xaxa kuzoba nomthelela omuhle ekukhuleni komuntu. Into esemqoka okufanele uyikhumbule ukuthi isisindo esihle asihlangene nokuba mncane kakhulu.
Kusukela esikoleni, siyazi ukuthi umuntu ukhulela ebusheni, okugcina kuze kube yiminyaka eyi-16-17, ngoba kungalesi sikhathi lapho kwenziwa khona ukukhiqizwa okukhulu kwe-hormone yokukhula. Kodwa-ke, abagqugquzeli beyoga bathi ukuzilolonga nokuzilolonga umgogodla kungasebenza izimanga kunoma yisiphi isikhathi. Isibonelo esivelele salokhu nguDarwin Smith, owengeze ubude obungu-17 cm. Uthe “ukuphakama komuntu ngo-35% kuya ngempilo yakhe nangethoni yemisipha, hhayi ezingeni lamahomoni egazini.” Uphinde wasungula uhlelo olubizwa nge- “Grow Taller 4 Idiots”, lapho atshele khona ukuthi ukwazile kanjani ukuthola imiphumela enjalo ukuze wonke umuntu asebenzise izindlela zakhe futhi azivivinyele ukusebenza kwazo.
Futhi yize kungebona bonke ososayensi ababelana ngokuma kwakhe, nokho bavumelana ukuthi ukondleka okufanele nezemidlalo kungashintsha izimpilo zabantu ngaphezu kokuqashelwa. Ngaphezu kwalokho, kulokhu, akugcini ngokukhula kwabo kuphela.