Kungenzeka yini ukukhula uma udla ukudla okuthile. Ingabe kufanelekile ukuthembela ngokuphelele ekudleni. Yiziphi izinyathelo ezizosiza futhi ukwandisa ukukhula ebudala.
Ukukhula komuntu kuthonywa izici ezifana nezakhi zofuzo, amahomoni, ukudla okunomsoco, ezemidlalo, ukulala kahle, nokuma komzimba. Inqubo yokukhula komzimba iphela eminyakeni engu-20-25 ubudala. Ngeke kwenzeke ukuthi umuntu omdala akhule ngo-20 cm, kodwa ngo-5-7 kuyiqiniso ngempela. Nokho, unganciki emikhiqizweni kuphela.
Uma ungalali ngokwanele, ungakunaki ukuqeqeshwa futhi uthathwe ushukela, ukubhema, utshwala, i-caffeine, khona-ke ngeke ukwazi ukufeza umphumela omuhle. Bheka futhi: Ukudla kokululama nokukhula kwemisipha
Ukudla Okuwusizo Ukukhulisa Ukukhula Komzimba
Kumuntu omdala, ukulungiswa kokukhula kungenzeka ngokwandisa ubukhulu be-intervertebral cartilage. Lokhu kusiza hhayi nje ukwelula, kodwa futhi nenani lemikhiqizo. Kungcono ukucabanga ngokukhula kwamathambo esemncane, njengokuthomba.
Yikuphi ukudla okulungele ukukhula:
- Ubhontshisi. Aqukethe uvithamini B namaprotheni adingekayo ekukhuleni kwamathambo nemisipha.
- Amaqanda. Ingenye yemithombo eyinhloko kavithamini D.
- Beef. Ukwakheka kuqukethe i-zinc, insimbi, amaprotheni, amavithamini E no-B12 adingekayo emathanjeni kanye ne-cartilage. Uma inyama ebomvu iphikisana, isifuba senkukhu siwumthombo omuhle wamaprotheni.
- I-cottage shizi nemikhiqizo yobisi. Ziwusizo ngenxa yokuqukethwe kwe-calcium, okudingekayo ekukhiqizeni i-vitamin D. I-Cottage ushizi iwusizo ikakhulukazi ngenxa yokuqukethwe kwamaprotheni agayeka kalula.
- Ama-apula anekhasi. Iqukethe amavithamini B, i-magnesium, i-calcium, i-potassium.
- Oat. Inothile ngamavithamini K, E, A, B, magnesium, iodine, iron, fluorine. I-Oatmeal isiza ukwakha izicubu zethambo nemisipha.
- Ubhanana. Ucebile nge-potassium. Iwusizo ikakhulukazi ekuhlanganisweni neminye imikhiqizo yokukhula, njengobisi olubilile.
- I-Med. Ikhuthaza ukumuncwa kwe-magnesium ne-calcium, futhi ithatha indawo kashukela omhlophe oyingozi.
- Nuts. Kucebile kuma-amino acid awusizo ekukhuleni. Ngaphezu kwalokho, ama-alimondi aqukethe i-calcium namaprotheni, futhi ama-walnuts angakwazi ukulala ngokujwayelekile, lapho kukhiqizwa i-melatonin, ehilelekile ekuhlanganiseni kwe-hormone yokukhula.
- Izinhlanzi zasolwandle nezinhlanzi ezinamafutha. I-salmon, i-tuna, ama-oyster, ama-shrimp, inkalankala. Inothile nge-omega, amaprotheni kanye ne-vitamin B12.
- Amakhabe, uphayinaphu. Iqukethe ama-amino acid anenzuzo.
- Isaqathe. Icebile ku-vitamin A, ebandakanyeka ekwakhiweni kwamaprotheni. Ngaphandle kwezaqathe, i-vitamin iqukethe ithanga, amagilebhisi, amabhilikosi.
- Amakhowe. Ucebile ku-D3.
Ukudla komuntu kufanele kube okuhlukahlukene, ngenhlanganisela elinganiselayo yamaprotheni, i-fiber, ama-carbohydrate. Amafutha ngobuningi anciphisa i-metabolism, okungukuthi, izinga lokukhiqizwa kwe-hormone yokukhula liyancipha. Ngokuntuleka kwethusi, i-protein metabolism iyancipha, okuholela ekulimazeni ukukhula. Bheka futhi: Ungayithola kanjani i-muscle mass?
Izengezo Zokukhula Komzimba
Uma umuntu ethola ukudla okuhlukahlukene, asikho isidingo sokuthatha amakhithi e-multivitamin. Lapho ukhetha okungeziwe, qaphela ukuthi ukwakheka kuqukethe amavithamini A, C, E, K, D, kanye ne-potassium, i-phosphorus, i-calcium, insimbi, i-selenium, i-phosphorus, i-zinc, i-magnesium, ithusi. Khuthaza ukukhiqizwa kwe-hormone yokukhula - i-lysine, i-arginine, i-glutamine. Lapho ukhetha isengezo se-amino acid, naka lezi zingxenye.
Imithombo yemvelo:
- I-Arginine: i-sesame, amantongomane, ingulube, iqanda, imikhiqizo yobisi;
- I-Lysine: inyama ebomvu neyenkukhu, i-soy, ushizi, ubisi;
- Glutamine: ubhontshisi, beet, inhlanzi, inyama, imifino.
Ukusheshisa ukukhula, kuyasiza ukuthatha i-linoleic acid ne-leucine. Ngokuphathelene ne-calcium, umuntu akufanele abeke amathemba aphezulu kuwo. Kuyadingeka ngesikhathi sokukhula okusebenzayo kwezingane ezifika eminyakeni emi-3. Abantu abadala nabo badinga i-calcium ukuze balondoloze impilo yamathambo, kodwa ukweqisa kwayo kungaba yingozi. Funda futhi: Ungalulama kanjani ngokushesha ngemuva kokuzivocavoca?
Isiphetho
Imikhiqizo inomthelela omkhulu ku-skeleton kuze kube yiminyaka engu-20-25 ubudala. Ukwandisa ubude lapho usumdala, izinyathelo ezengeziwe zizodingeka:
- Ukwelula, i-yoga, ukulenga kubha evundlile, ukuzivocavoca ngezinweba.
- Lungisa ukuma kwakho nge-corset nokuzivocavoca.
- Yehlisa ingcindezi emgogodleni, yeka ukuqeqeshwa kwamandla izinyanga ezingu-4-5.
- Zama ukwandisa ukukhiqizwa kwe-somatotropin ukukhula kwe-hormone ngosizo lwe-HIIT, ama-amino acids, ukulala okuhle.
- Hamba kakhulu phakathi nosuku ukuze ukhiqize uvithamini D.
Ingabe kufanelekile ukucasuka uma, ngokulandela zonke izincomo, kwakungenakwenzeka ukukhula? Ukuba mude kungokomzwelo kunesidingo somzimba. Uma amasu engakusizi ukuthi ukhule, azokusiza uhlale unempilo kuze kube yilapho usugugile, futhi lokhu kubaluleke ngaphezu kokuba mude. Bheka futhi: umsoco wezemidlalo wokudla kwansuku zonke