Ukukhula ngokomzimba nangokwengqondo ezinganeni Kubaluleke kakhulu, njengakubantu abadala, ngenxa yalesi sizathu, kufanele sazi ukuthi iziphi izakhamzimba ezingafanele ukuswela ekudleni kwethu.
Ukudla kubalulekile ukusiza umzimba ukuthi ukhule futhi uthuthuke. Ukuphakama okuzofinyelelwa yingane kuzonqunywa kakhulu ngofuzo. Imikhuba emibi ingavimbela ingane ekukhuleni kahle.
Ngezansi sizobhekisisa ukuthi umzimba womuntu ukhula kanjani nokuthi yini okudingayo ukuze uwuqede kahle. Ngokolunye uhlangothi, sizobona ukuthi yiziphi izimbangela ezingaba khona zomuntu ofishane ngesiqu.
Izimbangela ezingaba khona zesiqu esifushane
I-hormone yokukhula ibhekene ngqo nokukhula kwethambo, ikakhulukazi ngokuma mpo. Kushukumisa ukukhiqizwa kwamaseli amasha,
Phakathi kweminyaka eyi-12 nengu-14 ubudala, indlala yamapayipi iyasebenza kakhulu, futhi kuveza inani elidingekayo nelilungile lokukhula kwamahomoni kube okwenelisayo namathambo akhule kahle.
Uma usudlulile ebusheni, le ndlala ngeke isakwazi ukukhiqiza ama-hormone amaningiNgakho-ke, iba kancane.
Enye imbangela ukuthi isikhathi sokukhula sifushane, ezimweni ze- amadoda, ingaqala kuze kube yiminyaka engama-30, ngenkathi abesifazane befika ku-25. Kodwa-ke, ingcindezi, umsebenzi, isikole, izingcindezi zangaphandle zingenza ukukhula kwethu kube ngokwanelisayo ngangokunokwenzeka.
Ukudla okusiza ukuthi ukhule
Ngemuva kwalokho sikutshela izinhlobo ezahlukene zokudla okudingeka ukwethule ekudleni kwakho ukuze ungami ekukhuleni kwakho.
- Imikhiqizo yobisi: zingukhiye ekukhuleni okufanele kwamathambo, amaprotheni aphilile futhi yi-macronutrient ebalulekile yokwakheka kwawo.
- AmakhadiAmaprotheni avela ekudleni okuvela ezilwaneni abalulekile ekukhuleni kwengane. Akufanele neze usebenzise kabi noma yikuphi ukudla, noma kunjalo, inyama ebomvu iyasiza ukwakha izicubu ezintsha futhi ivuselele i-hormone yokukhula.
- Izithelo: zingukudla komzimba womuntu, ziwumthombo omkhulu wamandla.
- Izitshalo: empeleni ziyinjini yamandla omzimba, yize zimuncwa ngokushesha, zinika amandla anele ukubhekana nosuku.
- Amafutha omnqumo: iqukethe amafutha e-monounsaturated futhi acebile ku-omega 3, asiza ukukhula. Kungadliwa kungaphekiwe noma kuphekiwe. Yize kungakuhle ukuyidla ngokungavuthiwe kumasaladi ngokwesibonelo.
- I-Pescado: izinhlanzi ezinamafutha, nazo zicebile ku-omega 3, yisakhi esingenakukhiqizwa ngakho-ke kubalulekile ukuthi sikuthole emithonjeni yaso.
- Amanzi: Kubalulekile ukuhlala, ukusebenzisa amalitha amabili amanzi ngosuku kunconywa ukuthi sinikeze imisipha yethu amanzi lapho ikhula ngosayizi.
- I-Verduras: isinikeza izakhi zomzimba eziningi, amaminerali kanye namavithamini.
- Izembe: Ngaphezu kwakho konke, zisinikeza i-iron, imaminerali evusa ukumelana nomzimba, ivikeleke emzimbeni wangaphandle futhi ivimbele nokushoda kwegazi.
- Amantongomane: Banikeza amandla amaningi nama-calories ngenxa yamafutha abo abalulekile nama-antioxidants.
Ukudla akumele kunganakwa
Siphawule kabanzi ngamaqembu okudla okumele athuthukise futhi afinyelele ukuphakama okukhulu, kuningi, futhi akubona bonke ababaluleke kangako, ngenxa yalesi sizathu, sigcizelela ukuthi yimaphi okumele sigxile kuwo kakhulu.
- Amaprotheni, i-iron ne-calcium ziyizinsika ezintathu eziyisisekelo zokukhula ngesiqu. Ngakho-ke, kufanele sibadle ekudleni kwethu noma singekho kuleso sigaba sentuthuko.
- Una Ukudla okunothe nge-magnesium, calcium ne-phosphorus ziyadingeka ukugxila emisipheni nasemathanjeni. Ziyisihluthulelo sokukhula.
- Amafutha angagcotshisiweYize sicabanga ukuthi zingasenza sibe ngamafutha, zibalulekile empilweni yomzimba wethu. Siyithola kumafutha omnqumo ayintombi nto, owoyela bemifino noma amantongomane.
Imidlalo esiza ukukhula
Ukuzivocavoca umzimba kubaluleke kakhulu ukuze ube nesimo esihle somzimba, umzimba ngumshini wethu okufanele siwunakekele kakhulu ukuze ube egcwele amandla nempilo isikhathi eside.
Sikutshela ukuthi yimiphi imidlalo engcono kakhulu ongayinikeza umfutho ekuphakameni nasekukhuleni kwethu.
- Ibhola lomnqakiswano: ungomunye wemidlalo esakazeke kakhulu emhlabeni. Lo mdlalo unconywa esigabeni sokukhula njengoba uvumela amathambo ukuthi akhule. Uma wenziwa kusukela usemncane, kungakusiza ukuthi ube mncane futhi ube mude.
- Volleyball: ngendlela efanayo ne-basketball, welula izingalo nezitho zethu. Imizamo ephindaphindiwe yokuphonsa ibhola ibangela ukuthi imisipha iqhume futhi yelule ngasikhathi sinye.
- Ukubhukuda: Ungomunye wemidlalo ephelele kunazo zonke esingazijwayeza ukuzivocavoca, imilenze, izingalo, emuva nasesiswini. Emanzini kulula kakhulu ukubumba umzimba, ukushisa komzimba kubunjiwe, singafunda ukulawula ukuphefumula kwethu ngendlela engcono futhi ngaleyo ndlela amandla ethu amaphaphu azokwanda.
- Umdanso: i-ballet, umdanso wesimanje noma yiluphi uhlobo lomdanso lusisiza ukuxhumanisa ukunyakaza nokulinganisela komzimba. Ngaphezu kwalokho, sizoqinisa amathambo nemisipha. Kungumdlalo omuhle ukuhlangana nabantu abaningi futhi ube nomphakathi ngokwengeziwe, isikhathi esimnandi sokudansa njengabantu abashadile noma njengeqembu.
- Ukuhamba ngebhayisikili: Lo mdlalo usiza ukuthuthukisa imilenze, ukwelula amathambo kwakheke nokuvikela izinkinga emajoyintini njengamadolo noma amaqakala. Ngaphezu kwalokho, kukhulisa ukukhuthazela kwethu namandla ethu omzimba.