Ukudla kokuthomba

Bobabili abasha nabazali babo banesithakazelo ezindabeni zokudla okunempilo ngesikhathi sokuthomba. Esikhathini esiningi lokhu kungenxa yesifiso sangaphambili sokuqeda izinkinga ngesibalo esingavela phakathi nalesi sikhathi, kanye nesifiso sabokugcina ukusiza ngobuqotho izingane zabo ukuba zisinde kobuhlungu kuzo.

Kuyini ukuthomba

Ukuvuthwa ngokocansi, noma ukuthomba - Le yinqubo engokwemvelo, okuholela ekutheni kube nezinguquko emzimbeni wengane, kumenze umuntu omdala okwazi ukuzala. Kubangelwa amasignali aqhamuka ebuchosheni aya ezihlokweni zocansi. Ukuphendula, bakhiqiza ama-hormone athile ashukumisa ukukhula nokukhula kobuchopho, isikhumba, amathambo, imisipha, izinwele, amabele nezitho zokuzala.

Girls ukuthomba, njengomthetho, kwenzeka eneminyaka eyi-9-14 futhi ilawulwa ikakhulukazi ngamahomoni afana ne-estrogen ne-estradiol, kubafana - eneminyaka engu-10 - 17 ubudala. Ngokunjalo, i-testosterone ne-androgen zithatha izintambo kubo.

Zonke lezi zinguquko zivame ukubonakala kweso elizungezile. Futhi akukhulumi ngokukhula nokukhula kwezitho nezinhlelo ngazinye. Futhi ekuguqukeni kwemizwelo, ukucasuka, futhi kwesinye isikhathi ulaka oluhambisana nokuthomba. Ngesikhathi esifanayo, intsha eningi inokuzithemba okuphansi, ukungazethembi nokungagculiseki ngayo.

Muva nje, ososayensi baqale ukukhuluma ngokuthomba ngaphambi kwesikhathi, okungaqala emantombazaneni asebekhulile. Izici ezahlukahlukene zingasicasula, futhi sizihlehlise:

1. 1 Izitshalo - Ngo-2013, ososayensi abavela eNyuvesi yaseSão Paulo eBrazil, kanye nozakwabo baseBoston, bashicilela udaba oluhlaba umxhwele ku-New England Journal of Medicine. Njengomphumela wocwaningo, bathole isakhi sofuzo esisha - iMKRN3, kwesinye isikhathi esivusa ukukhula kokuthomba ngaphambi kwesikhathi. Ngaphezu kwalokho, kuyaziwa ukuthi amantombazane angama-46% aqala ukuthomba ngesikhathi esifanayo nonina.
2. 2 Imvelo - kunombono wokuthi ama-phthalates - amakhemikhali asetshenziswa ekwenziweni kwamathoyizi, imikhiqizo yepulasitiki noma izimonyo, kanye nemfucuza evela ezinkampanini zemithi ezisebenza ngokukhethekile ekukhiqizeni ama-sex steroids, ecutshungulwa ngokungaphelele, angena emvelweni. Futhi ngisho nasekugxilweni okuphansi, zingase zibangele ukuqala kokuthomba (eminyakeni engu-7 ubudala nangaphambili).
3. 3 Ukungezwani ngokobuhlanga noma ngokobuzwe: Ukuqala kokuya esikhathini emantombazaneni ezizwe ezahlukahlukene kuyahlukahluka kusuka eminyakeni eyi-12 kuye kweyi-18. Kubamele bomjaho weNegroid, ukuya esikhathini kuqala ngaphambi kwawo wonke umuntu, kubamele umjaho wase-Asia abahlala ezifundeni zezintaba - kamuva kunabo bonke abanye abantu.
4. 4 isifo - ezinye zazo zingavusa ukuqhuma kwe-hormonal futhi, ngenxa yalokho, ukuqala kokukhula kokuqala kocansi.
5. 5 Ukudla.

Imiphumela yokudla lapho usuthomba

Ukudla kunomthelela omkhulu enqubeni yokuthuthuka kwezocansi, ikakhulukazi emantombazaneni. Ukudla okunamafutha ngokweqile nokudla okunama-khalori amaningi, okuletha amandla angeziwe angasetshenziswanga ngumzimba, kamuva aqoqeka kuwo ngendlela yamafutha angaphansi. Futhi, njengoba wazi, unesibopho sokuzala nokondla inzalo futhi, ngesikhathi esithile, ukhombisa ukuthi sekuvele kunokwanele futhi umzimba usukulungele ukuzala. Lokhu kufakazelwa yimiphumela yezifundo ezenziwa e-University of Michigan futhi ezashicilelwa ngo-2007 kumagazini “Pediatrics".

Futhi, ososayensi baphawula ukuthi emindenini yabantu abadla inyama, ukuthomba emantombazaneni kuqala kamuva kunemindeni yabantu abadla inyama. Ngaphezu kwalokho, ukungondleki kahle, kanye nokudla okunomsoco onokuqukethwe okuphezulu kwehomoni IGF-1 (insulini efana nokukhula kwe-insulin-1, ekhiqizwa ngokuzikhandla emzimbeni lapho udla inyama nobisi) kungadala ukukhula kwezocansi ngaphambi kwesikhathi.

Ososayensi baseJalimane abavela eFulda University of Applied Sciences nabo bakhombe umphumela wamaprotheni ezilwane lapho umuntu ethomba. Bakwazile ukufakazela ukuthi “amantombazane anokudla okunamaprotheni amaningi ezilwane angena ebusheni ezinyangeni eziyisithupha ngaphambi kwalabo abawadla ngamanani amancane.”

Amavithamini namaminerali ngesikhathi sokuthomba

Ukuthomba kubonakala ngokukhula okwengeziwe nokukhula kwazo zonke izitho nezinhlelo. Lokhu kusho ukuthi ngalesi sikhathi, intsha idinga ukudla okwehlukahlukene futhi okulinganiselayo, okufanele kufake phakathi:

• Amaprotheni - anesibopho sokukhula kwamaseli, izicubu kanye nemisipha emzimbeni. Iphuma enyameni nasemikhiqizo yobisi, inhlanzi, ukudla kwasolwandle, kanye nemifino, amantongomane kanye nembewu.
• Amafutha aphilile yilawo atholakala kumantongomane, imbewu, ukwatapheya, uwoyela womnqumo nezinhlanzi ezinamafutha. Akufanele zinganakwa njengoba zisekela ukukhula nokukhula kobuchopho.
• Amakhabhohayidrethi ayimithombo yamandla angapheli umzimba ocebiswa ngawo ngokusebenzisa ukudla kokudla okusanhlamvu.
• I-Iron - le nto yokulandelela iyadingeka kakhulu ngesikhathi sokuthomba, ngoba ibandakanyeka ngqo ekukhuleni nasekuthuthukiseni kwazo zonke izitho nezinhlelo. Izinga le-hemoglobin egazini kanye nokuhlanganiswa kwamaseli omzimba ancike kulo. Kwabamele isigamu esiqinile sobuntu, i-ayoni isiza ukuqinisa amathambo, kanti nakwabamele ababuthakathaka, kuyasiza ekwenzeni ukulahleka kwegazi ngesikhathi sokuya esikhathini. Ukushoda kwayo kuholela ebuthakathakeni, ukukhathala okwandayo, ikhanda elibuhlungu, ukudangala, ukucasuka, izehlakalo ezivamile zomkhuhlane, i-SARS, njll. Insimbi itholakala kokudla kwasolwandle, inyama, amaqanda, imidumba nezithelo ezomisiwe.
• I-Zinc - kuyadingeka futhi ekukhuleni komzimba, njengoba ibamba iqhaza ezinqubweni zemethabolic, inesibopho sokwakhiwa kwamathambo nokusebenza kwamasosha omzimba. Unganothisa umzimba wakho ngayo ngokudla ukudla kwasolwandle, inyama engenamzimba, imidumba, amantongomane, ushizi.
• I-calcium ne-vitamin D angamathambo omzimba okhulayo awadinga kakhulu. Zonke izinhlobo zemikhiqizo yobisi ziwumthombo walezi zinto.
• I-folic acid - ibamba iqhaza ezinhlelweni ze-hematopoiesis, ukwahlukaniswa kwamaseli kanye nokwenziwa kwama-amino acid futhi kutholakala kumantongomane, imidumba, isibindi, isipinashi, iklabishi.
• IMagnesium ngumaminerali okhulula ingcindezi oqhamuka ikakhulu kumantongomane, okusanhlamvu nasemidumba.
• I-Potassium - inomthelela omuhle emsebenzini wenhliziyo nobuchopho, ivimbela ukuvela kokudangala futhi itholakala kumantongomane, ubhanana, amazambane, imidumba nezithelo ezomisiwe.
• UVitamin K ubalulekile empilweni yethambo futhi utholakala kusipinashi nezinhlobo ezahlukahlukene zakudala.

Ukudla okuphezulu okungu-10 kokuthomba

Inyama yenkukhu iwumthombo wamaprotheni, okuyinto yokwakha umzimba. Ungayifaka ngezinye izinhlobo zenyama enciphile.

Zonke izinhlobo zezinhlanzi - iqukethe amaprotheni, amafutha anempilo, i-omega-3 ne-omega-6 polyunsaturated acid, ezibhekele ukusebenza kobuchopho, kanye ne-phosphorus, i-potassium ne-magnesium.

Ama-apula angumthombo wensimbi ne-boron, oqinisa amathambo. Ngaphezu kwalokho, bathuthukisa ukugaya, bahlanze kahle umzimba futhi bavikele isisindo esiningi.

Amapentshisi - anothisa umzimba nge potassium, iron ne phosphorus. Ziphinde zithuthukise ukusebenza kobuchopho nenhliziyo, zikhulule ukucindezeleka kwemizwa nokwenhliziyo.

Izithelo zeCitrus ziwumthombo wamavithamini C nama-antioxidants akhulisa amasosha omzimba futhi asize umzimba ukulwa nengcindezi.

Izaqathe - iqukethe i-potassium, i-calcium, i-phosphorus kanye nensimbi, kanye namavithamini A, B, C, E, PP, K. Ukusetshenziswa njalo kweziqathe kuthuthukisa umbono nomsebenzi wesistimu yenhliziyo, kuvimbela ukudangala nokukhuluphala ngokweqile.

I-Buckwheat - ithuthukisa umzimba ngensimbi, i-potassium, i-calcium, iodine, i-zinc, amavithamini eqembu B, PP, E. Futhi inomthelela omuhle emsebenzini wesistimu yenhliziyo namathumbu, futhi ibuye ibe nomthelela engqondweni nasemzimbeni ukuthuthukiswa kwezingane.

Amanzi - indima yawo emzimbeni ayinakulinganiswa ngokweqile. Kuyasiza ngokulinganayo kubantu bayo yonke iminyaka, ngoba iyindawo yokuzalanisa amaseli, ithuthukisa inhlalakahle, ibamba iqhaza ezinqubweni zemetabolism futhi ivimbela isisindo esiningi.

Ubisi ngumthombo we-magnesium, i-calcium, i-phosphorus ne-zinc.

Noma yiluphi uhlobo lwamantongomane - aqukethe amafutha anempilo, amaprotheni, amavithamini A, E, B, PP, kanye ne-potassium, i-magnesium, i-calcium, i-iron, i-phosphorus, njll.

Yini enye okufanele uyenze ngesikhathi sokuthomba

• Gwema ukudla okunamafutha nosawoti ngokweqile. Eyokuqala ingadala ukukhuluphala ngokweqile, okuyimbangela yezinkinga eziningi ezinganeni. Okwesibili ukuhlehlisa ukuqala kokuthomba.
• Ukuvivinya umzimba kungakusiza ulawule isisindo sakho futhi ubhekane nengcindezi.
• Thola umdlalo wokuzilibazisa - kuzokwenza kube lula ukubhekana nezimo ezicindezelayo, ukuthuthukisa inhlalakahle nokuphakamisa ukuzethemba.

Futhi ekugcineni, zithande wena ngokuba ngomunye wohlobo! Futhi lokhu kuzosiza hhayi kuphela ukunqoba noma yibuphi ubunzima, kepha futhi nokujabulela impilo ngempela!