Kukura kwepanyama uye kwepamoyo muvana Iyo yakakosha kwazvo, sevanhu vakuru, nekuda kwechikonzero ichi, isu tinofanirwa kuziva kuti ndezvipi zvinovaka muviri zvisingatombofaniri kushayikwa mukudya kwedu.
Chikafu chakakosha kubatsira muviri kukura uye kukura. Kureba uko kuchakwaniswa nemwana kunozonyanya kutariswa nemageneti. Tsika dzakaipa dzinogona kutadzisa mwana kukura zvakanaka.
Pazasi isu tichaongorora kuti muviri wemunhu unokura sei uye chii chaunoda kuti uzadzise nenzira kwayo. Pane rimwe divi, isu tichaona izvo zvinogona kukonzeresa kuti mumwe munhu ave kushoma pahunhu.
Zvinogona kukonzerwa nehupfupi chimiro
Kukura kwehormoni kunoitisa zvakananga kukura kwemapfupa, kunyanya kutenderera. Inokurudzira kugadzirwa kwemasero matsva,
Pakati pemakore gumi nemaviri kusvika gumi nemana ekuberekwa, iyo pituitary gland inoshanda zvakanyanya, uye inoburitsa yakafanira uye yakaringana huwandu hwekuti kukura kwehomoni kuve kunogutsa uye mapfupa kukura mushe.
Pane imwe nguva yapfuura kuyaruka, shwanu iyi haichazogadzi mahormone akawandaNaizvozvo, inononoka.
Chimwe chikonzero ndechekuti nguva yekukura ipfupi, mune zviitiko zve varume, inogona kukura kusvika pamakore makumi matatu, nepo vakadzi vanosvika makumi maviri nemashanu. Nekudaro, kushushikana, basa, chikoro, kushushikana kwekunze kunogona kuita kuti kukura kwedu kugutse sezvinobvira.
Chikafu chinokubatsira iwe kukura
Ipapo tinokuudza mhando dzakasiyana dzechikafu iyo iwe yaunofanirwa kupinza mune yako dhayeti kuti usazomira mukukura kwako.
- Zvigadzirwa zvemukaka: iwo kiyi yekusimudzira kwakakodzera kwemapfupa, mapuroteni ane hutano uye yakakosha macronutrient yekuumbwa kwavo.
- Makwara: Mapuroteni kubva muzvikafu zvemhuka zvakakosha mukukura kwemwana. Iwe haufanire kumbobata zvisina kunaka chero chikafu, zvisinei, nyama tsvuku inobatsira kuumba nyowani nyowani uye inomutsa kukura kwehomoni.
- Frutas: iwo huni hwemuviri wemunhu, iwo manyuko makuru esimba.
- Zviyo: ingangoita injini yemagetsi yemuviri, kunyangwe ichikurumidza kunyudzwa, inopa simba rakaringana kutarisana nezuva.
- Olive mafuta: ine monounsaturated mafuta uye akapfuma mu omega 3, ivo vanobatsira kukura. Inogona kudyiwa mbishi kana kubikwa. Kunyangwe zvichidikanwa kuidya iri mbishi mumasadhi semuenzaniso.
- Pescado: hove dzine mafuta, dzakapfumawo muomega 3, chinhu chinovaka muviri chisingagone kugadzirwa saka zvakakosha kuti tiwane kubva kwayanobva.
- Mvura: Izvo zvakakosha kuti urarame, kushandisa marita maviri emvura pazuva zvinokurudzirwa kupa tsandanyama dzedu nemvura kuitira kana dzichiwedzera saizi.
- Verduras: inotipa mishonga yakawanda, zvicherwa uye mavitamini.
- Muriwo: Pamusoro pazvose, ivo vanotipa isu simbi, chicherwa chinosimudzira kushomeka kwemuviri, kusadzivirirwa nemitumbi yekunze uye zvakare kudzivirira anemia
- Nuts: Ivo vanopa yakawanda simba uye macalorie nekuda kwavo akakosha maoiri uye antioxidants.
Chikafu chatisingafanirwe kuregeredza
Takataura zvakazara pamapoka ezvikafu kuti avandudze uye vawedzere kureba kwakakura, kune akawanda, uye kwete ese akakosha, nekuda kwechikonzero ichi, tinosimbisa kuti ndeapi atinofanira kutarisa zvakanyanya.
- Mapuroteni, iron uye calcium iyo mbiru nhatu dzakakosha kuti dzikure mukukura. Naizvozvo, isu tinofanirwa kuvadya mukudya kwedu kunyangwe isu tisiri panguva iyoyo yekukura.
- Una Kudya kwakapfuma mu magnesium, calcium uye phosphorus izvo zvakakosha kutarisa pamhasuru nemapfupa. Ndiyo kiyi yekukura.
- Mafuta asina kukwanaKunyangwe isu tichifunga kuti ivo vanogona kutiita mafuta, iwo akakosha zvakanyanya kune hutano hwemuviri wedu. Isu tinoiwana mumhandara yemafuta emuorivhi, mafuta emiriwo kana nzungu.
Mitambo inobatsira kukura
Kurovedza muviri kwakakosha kuti uve nehutano hwakanaka, muviri ndiwo muchina wedu watinofanira kutarisira zvakanyanya kuti zvive izere nesimba uye hutano kwenguva yakareba.
Isu tinokuudza kuti ndeipi mitambo yakanakisa yekupa kusimudzira pakureba kwedu uye nekukura kwedu.
- Basketball: ndiwo mumwe wemitambo yakapararira kwazvo pasi rose. Uyu mutambo unokurudzirwa mudanho rekukura sezvo uchibvumira mapfupa kuti awedzere. Kana ichiitwa kubva paudiki zvinogona kukubatsira kuti uve mutete uye wakareba.
- Volleyball: nenzira imwecheteyo sebasketball, tambanudza maoko edu nemakumbo. Kudzokororwa kuyedza kukanda bhora kunokonzeresa mhasuru kutambanuka panguva imwe chete.
- Kubhabhatidza: Ndiwo mumwe wemitambo yakakwana kwazvo yatinogona kudzidzira, makumbo, maoko, musana uye mimba zvinodzidziswa. Mumvura zviri nyore kwazvo kuumba muviri, tembiricha yemuviri yakaumbwa, tinogona kudzidza kudzora kufema kwedu nenzira iri nani uye nekudaro mapapu edu anowedzera.
- Dhanzi: ballet, kutamba kwazvino kana chero mhando yekutamba inotibatsira kurongedza mafambiro uye kuenzana kwemuviri. Uye zvakare, isu tichasimbisa mapfupa uye mhasuru. Iwo mutambo wakanaka kushamwaridzana nevanhu vazhinji uye kuva wakanyanya kugarisana, inguva yekunakidzwa yekutamba sevakaroora kana muboka.
- Kutenderera: Uyu mutambo unobatsira kusimudzira makumbo, kutambanudza kwemapfupa kuumba uye kudzivirira matambudziko mumajoini akadai semabvi kana makumbo. Mukuwedzera, inowedzera kutsungirira kwedu uye kugona kwedu kwemuviri.