Okuqukethwe
Intsha ekudleni nasezinombolweni
Ama-70% amantombazane asakhula azama ukudla ngezikhathi ezithile. Ngokusho kwezazi zokudla kwaseCanada ezivela e-University of Laval, wonke amantombazane aneminyaka eyisishiyagalombili ubudala okungenani kanye azama ukuzilinganisela ekudleni ukuze anciphise isisindo. Ngasikhathi sinye, imibono yamantombazane mayelana nokudla iyinqaba. Isibonelo, bangamemezela inyama noma ubisi "njengesitha esingu-1". Imifino noma okusanhlamvu. Kwaphela amasonto behlala ku- "Bonn soups" ejwayelekile, ukudla kwaseJapan, bahlela izinsuku zokuzila ukudla kanye neziteleka zendlala. Konke lokhu, kunjalo, kuholela ekungalingani kwezakhi kumenyu.
Ukushoda kuvame ukuba ngamavithamini, amaminerali, amaprotheni nama-carbohydrate ayinkimbinkimbi - futhi lokhu kushoda kuvele kuvele ngezinkinga ezahlukahlukene. Ochwepheshe abavela (e-UK) babale ukuthi amantombazane angama-46% athola i-ayoni encane kakhulu, ebanga i-anemia. Imenyu ayinayo i-magnesium eyanele ne-selenium, yingakho amantombazane ejwayele ukuba nesimo esibi nekhanda.
Abantu abaningi ngokuyisisekelo abadli izinhlanzi ezinamafutha, abaphuzi ubisi. Yi-7% yentsha kuphela edla ama-servings ama-5 yemifino, njengoba kunconyiwe ngabadli bezokudla.
Amantombazane akhuluphele ngokweqile aneminyaka engu-13-15 ubudala anakho - njalo kwesithathu. Abanye bacabanga nje ukuthi bakhuluphele. Kuncane okufanele ukwenze: funda ukwehlukanisa okucabangelayo kokungokoqobo futhi uqonde ukuthi yini ezosiza ukuqeda amakhilogremu athembekile ngokuthembekile nangokungenabuhlungu.
Amantombazane namahomoni
Eminyakeni engu-11-12 ubudala, ngaphambi kokuya esikhathini kokuqala, amantombazane aqala ukukhula ngokushesha futhi athole isisindo. Bacishe babe yiminyaka emi-2 ngaphambi kwabafana ekukhuleni, ngakho-ke kwesinye isikhathi babonakala bekhulu kakhulu futhi bekhuluphele ngokweqile uma kuqhathaniswa nalabo abafunda nabo. Lokhu kungokomzimba, kujwayelekile - kepha amantombazane anamahloni ngomehluko onjalo ezigabeni zesisindo. Bafuna ubuqili nobucayi, njengamaqhawekazi omagazini abacwebezelayo ne-instagram. Izingane ezingenalwazi ngokuvamile azazi ngamathuba amaningi we-Photoshop. Kanye neqiniso lokuthi uma eneminyaka engu-13-14 intombazane ingatholi inani elidingekayo lamakhilogremu, ukuguqulwa kwayo kube intombazane kuzobambezeleka futhi isizinda se-hormonal sizodilizwa. Izinguquko zamahomoni zidinga amandla amakhulu emzimbeni, ngakho-ke, kuyingozi ukulamba ngalesi sikhathi. Futhi akudingekile.
Amantombazane ayayeka ukukhula eminyakeni emi-2 ngemuva kwesikhathi sakhe. Uma bengatholi isisindo esithe xaxa, inkinga yamakhilogremu athe xaxa izonyamalala yodwa: ngamakhilogremu afanayo, azoba mncane ngokukhula okwandayo.
Inkomba yomzimba womzimba
Uma le ntokazi ikhule ekugcineni, futhi kusala imicabango yamakhilogremu athe xaxa, kunengqondo ukunquma inkomba yomzimba. Lokhu akunzima ukukwenza: ilingana nesisindo somzimba ngamakhilogremu ahlukaniswe ukuphakama (ngamamitha) aphindwe kabili. Inkomba yamayunithi angama-20-25 ibhekwa njengokujwayelekile. Uma inkambiso idluliwe, udinga ukususa isisindo esiningi. Kepha ngokushelela nangokungajahi: indaba yokwehlisa isisindo ayiyibekezeleli impikiswano.
Ukudla nokuziphatha kokudla kwentombazane eyeve eshumini nambili
Intombazane eneminyaka engu-13-15 kufanele "idle" ama-calories ayizi-2-2,5 ayizinkulungwane ngosuku. Udinga amaprotheni namavithamini, ngoba ngalesi sikhathi ama-hormone ahlanganiswa emzimbeni wakhe. Lokhu kusho ukuthi awukwazi ukwenqaba inyama, imifino nezithelo. Unganciphisa amafutha nama-carbohydrate. Akunakwenzeka ukuwashiya ngokuphelele - adingeka ngobuchopho obukhulayo. Kungcono ukukhohlwa ngamazambane othosiwe nezinkukhu ezigayiwe ezivela esitolo, ngamasoseji namasoseji - kunamafutha amaningi, ngamadombolo, i-pizza nemayonnaise. Zama ukwenza ngaphandle kwamabhanisi, amakhekhe, ama-chip!
Uma ufuna okuthile okumnandi, kungcono udle i-marmalade ne-marshmallows. Zinoshukela omningi, kepha amafutha amancane. Futhi lokhu kuhle kakhulu ekwehliseni isisindo. Noma izithelo ezomisiwe - zinama-calories aphezulu kakhulu, kepha ngasikhathi sinye ziwusizo olukhulu.
Udinga ukudla izikhathi ezingu-3-4 ngosuku, kodwa ngezingxenye ezincane. Qiniseka ukuthi uthola isidlo sasekuseni, ukuthi ungadla kanjani isidlo sasemini, ungadla i-yogurt engenashukela noma i-cottage shizi ngaphambi kokudla kwakusihlwa. Ukudla kwakusihlwa kufanele kuhlelwe kabusha ihora lesi-6-7 kusihlwa futhi kamuva ungabheki esiqandisini. Konke esikudlayo ngaphambi kokulala kuphenduka amafutha.
Futhi-ke, udinga ukuhambisa okuningi. Nsuku zonke. Hamba okungenani ihora, ubhukude, ugibele ibhayisikili ehlobo bese ushibilika ebusika. Umdanso. Ukudlala ithenisi. Lokhu kuletha umzimba ukhathele isikole sibe yithoni - futhi lapho umzimba usesimweni esihle, izinqubo zokushisa amafutha zisebenza kuwo.
OKUBALULEKILE: hlala kancane kukhompyutha futhi ulale kakhulu - ngokwezifundo zakamuva, ukungabikho kokulala kuholela kusethi yamakhilogremu athe xaxa.