Kukuphi Ukutya Okwandisa Ubude? Ukutya Okukunceda Ukuphakama Kwandise

Ukukhula kobudeNangona ixhomekeke kakhulu kwi-genetics, isondlo esaneleyo siyimfuneko ukuze kuqinisekiswe ukukhula okufanelekileyo kunye nophuhliso.

Ukutya okuthile kunokunceda ukugcina ubude bethu ngokugcina amathambo ethu, amalungu, kunye nomzimba usempilweni kwaye womelele.

isi proteinidlala indima ebalulekileyo ekuphuhliseni okunempilo ngelixa ixhasa ukukhula kwezicubu kunye nokusebenza komzimba.

calcium, Ivithamin D, nemagniziyam ve ifosforasi Ezinye i-micronutrients, ezifana ne-micronutrients, zibalulekile ekukhuthazeni impilo yamathambo, eyona nto iphambili ekukhuleni.

Olunye uphando ukutya okuvundisiweyoIbonisa ukuba i-probiotics, uhlobo lwebhaktheriya enenzuzo efumaneka ebantwaneni, ikwanceda abantwana ukuba bakhule.

Isicelo "Uluhlu lokutya okwandisa ubude" 

Yintoni Ukutya Okwandisa Ubude?

iimbotyi

Iimbotyi zinezondlo ezimangalisayo kwaye zingumthombo ofanelekileyo weprotheyini.

Iprotheyini ichazwa ukuba ikhulise amanqanaba e-insulin-efana ne-1 (IGF-1), i-hormone ebalulekileyo elawula ukukhula kwabantwana.

Iimbotyi zine-iron eninzi kunye neevithamini B, ezinokunceda ukukhusela i-anemia, imeko ebonakala ngokungabikho kweeseli ezibomvu zegazi emzimbeni.

Nangona i-iron ibalulekile ekukhuleni kwezicubu, ukunqongophala kwe-iron anemia Inokubangela ukuncipha kokukhula ebantwaneni.

Ukongeza, iimbotyi ziqukethe i-fiber, ithusi, i-magnesium, i-manganese kunye ne-zinc.

Inkukhu

Ityebile kwiprotheyini kwaye inika ezinye izondlo eziyimfuneko. 

Iphezulu kakhulu kwi-vitamin B12, ebalulekileyo ekukhuleni kwentamo.

Kwakhona i-amino acid elawula ukubunjwa kwamathambo kunye nokukhula. itaurine ibandakanya. Inkukhu ngumthombo olungileyo we niacin, selenium, phosphorus kunye ne vitamin B6.

Iamangile

IamangileInika ezininzi iivithamini kunye neeminerali eziyimfuneko ekukhuleni kwentamo.

Ngaphandle kokubonelela ngeenzuzo ezininzi, ikwaphezulu kwifiber, manganese kunye nemagnesium.

Kwakhona, iialmond zityebile kwivithamin E, ivithamin enyibilikayo ngamafutha esebenza njenge-antioxidant ebalulekileyo.

Ukunqongophala kwale vitamin ibalulekileyo kunokubangela iziphumo ebezingalindelekanga ezimandundu ezifana nokucotha ukukhula kwabantwana.

imifuno enamagqabi aluhlaza

Isipinatshi, Ikhaphetshu, iArugula imifuno enamagqabi aluhlazaisuka.

Nangona inani elichanekileyo lezondlo lihluka phakathi kweentlobo ezahlukeneyo, ngokuqhelekileyo ziqulethe izixa ezigxininisiweyo ze-vitamin C, i-calcium, isinyithi, i-magnesium kunye ne-potassium.

Zikwatyebile kwivithamin K, isondlo esinokwandisa ukuxinana kwamathambo ukukhuthaza ukukhula kwentamo.

iyogathi

iyogathiIngumthombo wezondlo ezininzi ezibalulekileyo ezifunekayo ekukhuleni kobude, kuquka iprotheyini.

Umthombo obalulekileyo weprotheyini, iqulethe iprobiotics, uhlobo lwebhaktheriya enenzuzo enokunceda ukuxhasa impilo yamathumbu.

Ukongeza ekuphuculeni ukusebenza komzimba kunye nokunciphisa ukuvuvukala, uphando oluthile lubonisa ukuba iiprobiotics zikhuthaza ubude ebantwaneni.

I-yoghurt ikwangumthombo obalaseleyo wezondlo ezininzi ezinemisebenzi ebalulekileyo kwi-metabolism yamathambo, kuquka i-calcium, i-magnesium, i-phosphorus kunye ne-potassium.

Izambane eliswiti

Lo mifuno usempilweni unokukhusela impilo yamathambo kwaye uncede ebudeni. ivithamin A zizityebi ngokwemiqathango

Iqulethe i-fiber e-soluble kunye ne-fiber e-insoluble, zombini ezikhuthaza impilo yokugaya kunye nokukhuthaza ukukhula kweebhaktheriya ezilungileyo zamathumbu.

Kwakhona, izambane eliswitiIgcwele ezinye izondlo ezibalulekileyo ezifana ne-vitamin C, i-manganese, i-vitamin B6 kunye ne-potassium.

IQuinoa

IQuinoaLudidi lwembewu olunesondlo kakhulu.

Yenye yezinto ezimbalwa zokutya ezisekelwe kwizityalo ezithathwa njengeprotheyini epheleleyo, oku kuthetha ukuba iqulethe zonke ii-amino acids ezisithoba ezifunwa ngumzimba.

I-Quinoa ngumthombo ogqwesileyo we-magnesium, inxalenye ebalulekileyo yethambo lethambo elinokunyusa ukuxinana kwamathambo.

Ikwanemanganese, folate kunye ne phosphorus, zonke ezi zibalulekile kwimpilo yamathambo.

iqanda

iqanda Isityebi ngakumbi kwiprotheyini, iqanda elinye elikhulu liqukethe i-6 grams yeprotheni.

Ikwanayo nezinye iivithamini kunye neeminerali eziyimfuneko ebudeni, kubandakanya ivithamin D, enokonyusa ukufunxa kwekhalsiyam ukunceda ukugcina impilo yamathambo.

Olunye uphononongo oluncinci lufumanise ukuba abantwana abanamanqanaba asezantsi kavithamini D bonyusa ubude babo kwisithuba seenyanga ezi-6 xa bongezwa ngevithamin D.

Amaqunube

Iiblueberries, Ndingathanda ipere yezinto zokukhafula kwiishethiAmajikijolo, igama eliqhelekileyo leziqhamo ezifana namaqunube amnyama kunye namaqunube, agcwele izondlo ezibalulekileyo. Ziphezulu kakhulu kwi-vitamin C, ekhuthaza ukukhula kweeseli kunye nokulungiswa kwezicubu.

I-Vitamin C yonyusa ukuhlanganiswa kwe-collagen, eyona proteni ininzi emzimbeni wethu. Uphononongo lubonisa ukuba i-collagen inokunyusa ukuxinana kwamathambo kunye nokuphucula impilo yamathambo, enokunceda ekwandiseni.

Amaqunube anika nezinye iivithamini kunye neeminerali, kuquka ifayibha, ivithamin K kunye nemanganese.

Islamoni

IslamoniYintlanzi enamafutha egcwele i-omega 3 fatty acids.

I-Omega 3 fatty acids luhlobo lwamafutha asempilweni ayimfuneko ekukhuleni nasekuphuhliseni.

Olunye uphando lubonisa ukuba i-omega 3 fatty acids iluncedo kwimpilo yethambo kwaye inokukhuthaza ukuguqulwa kwamathambo ukwandisa ukukhula.

Ukongezelela, amanqanaba aphantsi e-omega 3 fatty acids afunyenwe ukuba abangele iingxaki zokulala kubantwana, ezinokuchaphazela kakubi ukukhula.

Ukongezelela, i-salmon iphezulu kwiprotheni, iivithamini ze-B, i-selenium kunye ne-potassium.

ubisi

ubisi Inokukunceda ukwandisa ukuphakama ngokubonelela ngezondlo ezahlukeneyo ezibalulekileyo kwimpilo yamathambo, kuquka i-calcium, i-phosphorus kunye ne-magnesium.

Ubisi lutyebile kwiprotheni, malunga ne-240 grams nge-8 ml.

Uphando lubonisa ukuba ubisi lwenkomo lukhuthaza ubude ebantwaneni kwaye lunokunceda ukuxhasa ukwakhiwa kwezihlunu.

Yitya kakuhle

Ukutya okunesondlo kubaluleke kakhulu ekukhuleni okusempilweni. 

Kungakhathaliseki, hlala kude nokutya okungenamsoco. Waphephe amafutha ahluthayo, iisoda kunye nokutya okuneswekile ephezulu njengoko oku kunokuba nefuthe elibi kwipateni yokukhula iyonke.

Ukuze ukhule ngendlela enempilo, kuyimfuneko ukuhlangabezana nazo zonke iivithamini kunye neeminerali ezifunwa ngumzimba ekutyeni. Ukuze ube nokutya okunokulinganisela, kuyimfuneko ukunikela ingqalelo ekusetyenzisweni koku kutya kulandelayo:

IVithamin D kunye neeproteni zinceda ukukhula kwehomoni, kubalulekile ekukhuleni okufanelekileyo kwamazinyo namathambo. Ngoko ke, sebenzisa ukutya okutyebileyo kwezi zondlo, ezifana netshizi, iimbotyi, inyama ebhityileyo, namaqanda amhlophe.

Ukutya okufanelekileyo kwe-zinc nako kubaluleke kakhulu, njengoko ukunqongophala kwe-zinc kunokubangela ukukhula kwabantwana.

Ukutya okufana neasparagus, itshokolethi, amaqanda, iimbatyisi kunye namandongomane zizinc.
I-calcium efumaneka kwiimveliso zobisi kunye nemifuno eluhlaza ibalulekile ekukhuleni nasekuphuhliseni amathambo.

Ezinye izondlo ezifana ne-magnesium, i-phosphorus, i-carbohydrates kunye neevithamini akufanele zingahoywa njengoko zikwanegalelo ekukhuleni komzimba ngendlela enempilo. Iimfuno zesondlo nazo zinokuhlangatyezwa ngokuthatha izongezelelo ngezixa ezilinganiselweyo.

Izinto Ezichaphazela Ubude

Ukuba mde akukho kulawulo lwethu.

Imiba yemfuza kunye nengekhoyo yemfuza idlala indima enkulu ekumiseleni ubude bethu. 

Ukuphakama kwethu kulawulwa yi "Growth Hormone (HGH)". I-HGH ifihliwe yi-pituitary gland emzimbeni wethu, iyimfuneko ekukhuleni okufanelekileyo kwamathambo kunye ne-cartilages.

imiba yemfuza

Ubude bethu buchongwa ngamajini amaninzi. Ukuba bobabini abazali bafutshane, oko akuthethi ukuba akuyi kuba mde. Noko ke, ukuba amalungu amaninzi kumacala omabini entsapho mafutshane, izizukulwana ezilandelayo kusenokwenzeka ukuba zibe zifutshane.

Imiba yemfuza ingaphaya kwamandla ethu ngokupheleleyo. Kuye kwafunyaniswa ukuba malunga ne-60 ukuya kwi-80 ekhulwini lomahluko wokuphakama uhambelana ngokuthe ngqo kwizinto zofuzo.

Imiba engeyiyo yemfuza

Kukwakho nezinye izinto ezingezizo zofuzo ezichaphazela ubude ukuya kumlinganiselo othile. Ukuba mde kunxulunyaniswa nokukhula kwaye ngenxa yoko ukuba mfutshane kunokubangela ukungondleki, ukungabikho kokusebenza komzimba, ukuma okungalunganga njl. inokunxulunyaniswa ne.

Ezinye izinto ezingezizo zofuzo ezinokuchaphazela ubude ziquka:

Ukhathalelo lwaphambi kokubeleka okanye lwasemva kokubeleka

Iimeko zempilo ezimbi ngexesha lobuntwana kunye nokufikisa

Iimeko zengqondo ebuntwaneni nasekufikiseni

Izinto ezingezizo ezemfuza zinokulawulwa ukusa kumlinganiselo othile ngokulandela indlela yokuphila esempilweni kwasebuntwaneni.