Ukukhula ngokwasemzimbeni nangokwasengqondweni kubantwana Kubaluleke kakhulu, njengabantu abadala, ngenxa yesi sizathu, kufuneka sazi ukuba zeziphi izondlo ezingafanelekanga ukuba zisilele kukutya kwethu.
Ukutya kubalulekile ukunceda ukukhula komzimba. Ukuphakama umntwana aya kukufikelela kuya kuxhomekeka ikakhulu kwimfuza. Imikhwa emibi inokuthintela umntwana ekukhuleni kakuhle.
Apha ngezantsi siza kuphonononga ukuba umzimba womntu ukhula njani kwaye ufuna ntoni ukuze uwugqibe ngokuchanekileyo. Kwelinye icala, Siza kubona ukuba zeziphi izizathu ezinokubangela ukuba umntu asweleke ngesiqu.
Izizathu ezinokubakho zobude obufutshane
Ihomoni yokukhula ijongene ngqo nokukhula kwethambo, ngakumbi ngokuthe nkqo. Ikhuthaza ukuveliswa kweeseli ezintsha,
Phakathi kweminyaka eli-12 ukuya kweli-14 ubudala idlala lengqula lisebenza kakhulu, kwaye ivelise isixa esifunekayo nesilungileyo sokukhula kwehomoni ukuba sonelise kwaye amathambo akhule ngokufanelekileyo.
Emva kokufikisa, eli dlala alisayi kuphinda livelise iihomoni ezininziKe ngoko, iyacotha.
Esinye isizathu kukuba ixesha lokukhula lifutshane, kwiimeko ze amadoda, inokukhula ukuya kwiminyaka engama-30, ngelixa abafazi ukuya kwi-25. Nangona kunjalo, uxinzelelo, umsebenzi, isikolo, uxinzelelo lwangaphandle lunokwenza ukukhula kwethu kube ngokwanelisayo kangangoko.
Ukutya okukunceda ukhule
Ke sikuxelela iintlobo ezahlukeneyo zokutya Kuya kufuneka ungenise kwindlela otya ngayo ukuze ungami ndawonye.
- Iimveliso zederi: zingundoqo ekukhuleni kakuhle kwamathambo, iiproteni zisempilweni kwaye zibalulekile kwimacronutrient yokwakheka kwazo.
- AmakhadiIiproteni ezivela ekutyeni okuyimvelaphi yezilwanyana zibalulekile ekukhuleni komntwana. Akufanele uphinde ukuxhaphaze nakuphi na ukutya, nangona kunjalo, inyama ebomvu iyanceda ukwenza izicwili ezintsha kunye nokukhuthaza ukukhula kwehomoni.
- Frutas: zingamafutha omzimba womntu, zingumthombo omkhulu wamandla.
- Iinkozo: ziinjini zamandla omzimba, nangona zifunxwe ngokukhawuleza, zinika amandla aneleyo okujongana nosuku.
- Ioli yomnquma: iqulethe i-monounsaturated fats kwaye ityebile kwi-omega 3, ziyanceda ukukhula. Ingatyiwa iluhlaza okanye iphekiwe. Nangona ukhetha ukuyitya iluhlaza kwiisaladi umzekelo.
- Pescadoiintlanzi ezinamafutha, zityebile kwi-omega 3, sisondlo esingenakuveliswa ngenxa yoko kubalulekile ukuba sisifumane kwimithombo yaso.
- Amanzi: Kubalulekile ukuba siphile, sisebenzisa iilitha ezimbini zamanzi ngosuku kuyacetyiswa ukuba sinike izihlunu zethu amanzi xa zisonyuka ngobukhulu.
- Verduras: Isinika izakhamzimba ezininzi, iiminerali kunye neevithamini.
- Imifuno: Ngaphezulu kwayo yonke loo nto, basinika isinyithi, isiminerals esivuselela ukuxhathisa komzimba, ukukhusela imizimba yamanye amazwe kunye nokuthintela i-anemia.
- Amantongomane: Banikezela ngamandla amaninzi kunye neekhalori ngenxa yeoyile yabo ebalulekileyo kunye ne-antioxidants.
Ukutya esingafanele sikutyeshele
Siphawule ngokubanzi ngamaqela okutya okuphuhlisa kunye nokufezekisa ukuphakama okukhulu, zininzi, kwaye ayizizo zonke ezibaluleke kakhulu, ngenxa yesi sizathu, sigxininisa ukuba zeziphi ekufuneka sigxile kuzo ngakumbi.
- Iiproteni, i-iron kunye ne-calcium ziintsika ezintathu ezisisiseko zokukhula ngokomzimba. Ke ngoko, kufuneka sizisebenzise ekutyeni kwethu nokuba asikho kwelo nqanaba lokukhula.
- Omnye ukutya okunotye nge-magnesium, calcium ne-phosphorus ziyimfuneko ukugxila kwimisipha kunye namathambo. Zizitshixo zokukhula.
- Amafutha angaqinisekiswangaNangona sicinga ukuba banokusityebisa, ziyimfuneko empilweni yomzimba wethu. Siyifumana kwi-oyile ye-oliva enyulu, ioyile yemifuno okanye iinuts.
Imidlalo encedisa ukukhula
Ukuzivocavoca umzimba kubaluleke kakhulu ukuba ube nemeko entle yomzimba, umzimba ngumatshini wethu ekufuneka siwukhathalele ukuze ube njalo uzele amandla kunye nempilo ixesha elide.
Sikuxelela ukuba yeyiphi eyona midlalo ilungileyo yokuxhasa ukuphakama kwethu nokukhula kwethu.
- Umnyazi: ngomnye wemidlalo exhaphake kakhulu emhlabeni. Lo mdlalo ucetyiswa kwinqanaba lokukhula njengoko uvumela amathambo ukuba ande. Ukuba iqhutyelwa ebusheni, inokukunceda ukuba ube mncinci kwaye ube mde.
- Ivolleyball: ngendlela efanayo ne-basketball, zolula iingalo zethu kunye nemilenze. Ukuphinda-phinda ukuzama ukuphosa ibhola kubangela ukuba izihlunu zingene kwaye zolule ngaxeshanye.
- Ukuqubha: Ngomnye wemidlalo egqibeleleyo esinokuziqhelanisa nayo, imilenze, iingalo, umqolo kunye neesisu zisenziwa. Emanzini kulula kakhulu ukubumba umzimba, ubushushu bomzimba bubunjiwe, sinokufunda ukulawula ukuphefumla kwethu ngendlela engcono kwaye ke amandla ethu emiphunga aya kwanda.
- Umdaniso: ibhaleyi, umdaniso wangoku okanye naluphi na uhlobo lomdaniso lusinceda ukuba silungelelanise iintshukumo kunye nokulingana komzimba. Ukongeza, siya komeleza amathambo kunye nezihlunu. Ngumdlalo olungileyo ukunxulumana nabantu abaninzi kwaye ube nentlalontle ngakumbi, lixesha lokonwaba ukudanisa njengesibini okanye njengeqela.
- Ukuhamba ngebhayisikile: Lo mdlalo unceda ekuphuhliseni imilenze, ukolulwa kwethambo kwaye kuthintele iingxaki kumalungu afana namadolo okanye amaqatha. Ukongeza, yonyusa unyamezelo lwethu kunye namandla omzimba.