Njira 9 Zowonjezera Kutalika Kwa Ana

Mayina Abwino Kwa Ana

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Makolo amakhala otanganidwa nthawi zonse ndi thanzi la ana awo, makamaka koyambirira kwa kukula. Ana masiku ano amakonda chakudya chopanda thanzi poyerekeza ndi chakudya chopangidwa kunyumba. Komabe, kudya chakudya choyenera ndikofunikira kwa iwo, chifukwa chakudya choyenera chitha kuthandiza pakukula kwa ana.

Ichi ndichifukwa chake azimayi amadera nkhawa zomwe ana awo amadya ndipo amayesetsa kuwadyetsa ndiwo zamasamba zobiriwira. M'masiku ano, komwe kutalika kwabwino kumawonjezera umunthu wokongola, ndikofunikira kusamalira chizolowezi ndi zakudya. Izi zimathandizira kukula kwachilengedwe limodzi ndi BMI yabwino.

Thupi la mwanayo limatulutsa Hormone Yochulukitsa Anthu (HGH) pamlingo wake wazaka zapakati pa 3 ndi 11 zaka ndipo ndi nthawi yabwino kuyeserera kukula kolimbitsa thupi ndi chakudya.

Njira Zokuthandizira Kukula Kwa Kutalika Kwa Ana Ndi Kulemera Kwake

1. Kukhala ndi chakudya chopatsa thanzi

Ndichinthu chofunikira kwambiri kuti mwana adye chakudya choyenera, wokhala ndi thanzi lokwanira. Chakudya choyenera chimakhala ndi mkaka, mazira, masamba a masamba, phala la oat, ndi zina zambiri, pomwe mavitamini, chakudya, mapuloteni ndi mafuta amakhala okwanira. Ndiudindo wa mayi kuteteza mwana ku zakudya zopanda thanzi zomwe zilibe zopatsa thanzi ndikupangitsa ana kudya masamba ambiri, mapuloteni owonda komanso ma carbs abwino. Zakumwa zotsekemera, chokoleti, burger, pizza zimapweteketsa ana kwambiri kuposa momwe tingaganizire.

Chakudya chabwino chimakhala ndi michere yambiri komanso ma antioxidants omwe amateteza chitetezo cha mwana. Izi zimathandizira kusungidwa kwa HGH moyenera, komwe kumathandizira kukula ndi chitukuko. ^[1]

2. Kugwiritsa ntchito mapuloteni mokwanira

Mapuloteni amawerengedwa kuti ndi omwe amamanga matupi athu. Amaonetsetsa kuti thupi limakula ndikumachira moyenera ^[ziwiri] . Vitamini B3 ndichinthu chofunikira kwambiri chomwe chimathandizira kukula. Zakudya monga nkhuku, mazira, soya, mphodza, nyemba za impso zili ndi mapuloteni ambiri. Tuna, bowa, nandolo wobiriwira, mapeyala, mtedza, ndi zina zotero ndi gwero labwino kwambiri la vitamini B3.

3. Ntchito yotambasula

Kutambasula kumveka kosavuta, ndipo kumakhudza kwambiri kukula kwa ana. Ayenera kuphunzitsidwa pamaphunziro a mwanayo koyambirira izi zithandizira kukulitsa msana ndikusintha kwanyengo. Kuchita masewera olimbitsa thupi kumatha kukhala kosavuta ngati kuyimirira chala chakumiyendo kukhoma kapena popanda kuthandizira, kugwira zala poyimirira ndikuyang'ana kumbuyo molunjika, etc.

4. Kuchita masewera olimbitsa thupi atapachikidwa

Kulendewera ndi ntchito yayikulu yomwe imathandizira kukweza msana ndipo yakhala ikuchitika kwa zaka zambiri kuzichita nthawi zonse kumatha kuthandiza kukhala wamtali. Kuphatikiza apo, ngati zochitika monga kukoka, ma push ndi ma chinsini zayambitsidwa muzochita za ana, minofu yawo yam'mbuyo ndi yamanja imalimba, ndikuwathandiza kuti azikula bwino ndikukhala athanzi ^[4] .

5. Kuyambitsa machitidwe a yoga

Yoga yakhala ikuchitidwa kuyambira kale kutambasula matupi ndikupeza moyo wabwino ndichizolowezi choyambira pomwe. Pali zochitika zambiri za yoga zomwe zimabala zipatso polimbikitsa mwanayo ndikuzipangitsa kukhala zazitali ^[3] . Moni wa dzuwa kapena Surya Namaskar ndichizolowezi chimodzi chomwe chimayika thupi lonse m'madzi, kugwiranso msana, msana, mikono ndi minofu ya mwendo.

Asanas ngati chakrasana amalola ana kugona chagada kenako ndikukweza misana yawo ndikupanga mawonekedwe arched, okhala ndi mawonekedwe ofanana ndi U. Manja ndi miyendo amagwiritsira ntchito kukweza thupi lonse zolimbitsa thupizi zimapereka msana wolimba ndi minofu yapakati komanso zothandizira pakukula mwachangu.

6. Kudumpha pafupipafupi

Kudumpha ndi ntchito yodabwitsa ya mtima kuti ana akhale athanzi komanso athanzi. Amayimba thupi lonse ndikuthandizira kukhala ndi mtima wathanzi. Kuchita masewerawa kumathandiza kutambasula thupi lathunthu, motero kumathandizira kukula kwamwana ^[5] .

7. Kuthamanga pang'ono komanso kuthamanga

Kuthamanga ndichinthu chosangalatsa, chomwe sichabwino kwa ana okha, komanso chimakhala ndi zabwino zambiri kwa akuluakulu. Zimamanga minofu ya mafupa, ndikuwonjezera mphamvu mwa ana. Zimatulutsanso kukula kwa hormone ya HGH mochuluka, kuti ana athe kukhala ataliatali ^[6] . Ana angakonde chizolowezi ichi ngati makolo atsagana nawo ndikuchita nawo ntchitoyi.

8. Kugona mokwanira

Kugona kumatenga gawo lofunikira pakukula kwa ana. Ndikofunika kuti mwanayo azigona kwa maola asanu ndi atatu masiku ambiri, kuti athe kukula bwino ndikuthupi. HGH, hormone yakukula, nthawi zambiri amabisidwa nthawi yogona mwanayo ^[7] . Chifukwa chake, ndikofunikira kuti mwana asadumphe nthawi yogona.

Amafunika kuti makolo azipewa kukhala moyo wokhazikika ndikukhala ndi chizolowezi chodyera komanso kuchita masewera olimbitsa thupi kwa ana ndi iwo eni. Izi pamapeto pake zimamupangitsa mwanayo kukula komanso kukhala wamphamvu.

Tsopano tiwona momwe chakudya chimakhudzira kukula kwa mwana komanso zakudya zofunika kudya tsiku lililonse.

Kutalika kwa ana kumakhudzidwa kwambiri ndi chibadwa cha makolo ndi mabanja awo. Komabe, makolo ambiri samadziwa kuti mothandizidwa ndi zakudya zoyenera komanso zakudya zopatsa thanzi, amatha kuthandiza ana awo kuti athe kukula bwino. Imalimbikitsa ntchito yonse. Ngakhale sizingayambitse kusintha kwakukulu, zitha kukulitsa mainchesi ena kutalika komwe kudakonzedweratu.

Zakudya Zofunikira Kwambiri Kuti Tithandizire Kukwanira Kwabwino

1. Mapuloteni ndi chakudya chofunikira chomwe chimalimbikitsa kukula kwa ana. Amamanga minofu ndikunyamula ndikukula ndi kusamalira minofu. Kuperewera kwa mapuloteni kumachedwetsa kukula kwa mahomoni ndikubweretsa BMI yotsika.

2. Mchere monga chitsulo, potaziyamu, ayodini, phosphorous, fluoride ndi ofunikira kukulitsa kutalika kwa ana. Calcium ndi mchere wina womwe umangolimbitsa mafupa komanso umalimbikitsa kukula bwino.

3. Vitamini D imathandizira kuyamwa kashiamu mosavuta mthupi. Kulephera kwa Vitamini D kumatha kuyambitsa kutopa, mafupa ofooka ndi minofu kumatha kusokoneza kukula. Masamba ndi zipatso zomwe zimapatsa vitamini A, B1, B2, C, F, ndi riboflavin zakudya zabwino, zimathandizira kudya chakudya chopatsa thanzi.

4. Zakudya zamadzimadzi zochulukirapo zitha kukhala zowononga, koma mgawo loyamba la kukula kwa ana, zimapereka mphamvu komanso mphamvu mthupi lawo. Kuyikira kwambiri mbewu zonse ndi chimanga kuyenera kuperekedwa. Ufa woyengedwa, pizza, burger, ndi zina zambiri zomwe zili ndi mafuta ambiri ziyenera kupewedwa.

Zakudya Zomwe Zimathandiza Kukula Kwa Ana

1. Zogulitsa mkaka ndizochokera ku michere komanso vitamini A, B, D ndi E. Mkaka, curd, kanyumba tchizi, yoghurt zimakhala ndi mapuloteni ambiri komanso calcium yomwe imathandizira pakukula.

2. Mazira amakhala ndi mapuloteni ambiri, vitamini D, vitamini B12, calcium ndi riboflavin. Ndiwo gawo lofunikira la zakudya. Amayi amatha kutayika chifukwa chosankha maphikidwe a dzira, ndipo ana sangasangalale kuwadya.

3. Mbali zonse za nkhuku, makamaka bere, zili ndi mapuloteni ambiri. Amathandizira kukonza minofu ndi kukula kwa mwana, motero kumalimbikitsa kukwera kwakukula.

4. Soya kapena tofu ndizochokera ku mapuloteni osadya nyama. Amakhala ndi mavitamini okwanira, mapuloteni, folate, fiber ndi carbs, zomwe ndizofunikira pakukula kwa mwana.

5. Banana ndi chipatso chopezeka mosavuta chomwe chili ndi potaziyamu, calcium ndi manganese. Amapereka mphamvu komanso chitetezo cha mwana.

6. Mafuta a oatmeal, mtedza ndi mbewu pamodzi ndizochokera ku omega mafuta acids ndi mapuloteni omwe amapereka mphamvu pakukula. Amatha kudyedwa tsiku ndi tsiku pachakudya cham'mawa kapena ngati chotukuka.

7. Ngati ana ali ndi chizolowezi chodya masamba obiriwira monga sipinachi, broccoli, therere, nandolo, bok choy etc., kuyambira ali aang'ono kwambiri, zimakhala zosavuta kuti azolowere kudya bwino. Maluwa amakhala ndi zonse zofunikira, mavitamini ndi michere, ndipo ayenera kukhala gawo lofunikira pachakudya.

8. Zipatso monga papaya, chivwende, maapulo, apricots, ndi zina zotero, zimakhala ndi zofunikira zonse. Kaloti ndi gwero lolemera la vitamini A, C ndi calcium lomwe limathandizira kukhalabe ndi mafupa olimba.

9. Mbewu zonse zimakhala zothandiza kupatsa mwana mphamvu zofunikira. Amakhala ndi chitsulo, magnesium, fiber, selenium, ndi zina zambiri, zomwe zimathandiza kukula kwa mwana.

10. Nsomba zamafuta monga saumoni, tuna, ndi nsomba za m'nyanja zamchere zili ndi mapuloteni ambiri komanso mavitamini D. Ngakhale nyama yofiira imatha kuperekedwa mosapambanitsa ngati imafunikira mapuloteni.

11. Ziphuphu zingathe kudyedwa kuti zikwaniritse mahomoni okula komanso ndi nkhokwe ya michere ndi mavitamini ofunikira.

12. Palinso maphikidwe opangidwa kunyumba omwe amathandizira kukula kwa mwana. Mmodzi mwa maphikidwewa amafunika kusakaniza chikho cha mkaka wofunda ndi dzira limodzi mu blender. Supuni ya uchi iyenera kuwonjezeredwa kumapeto ndikulimbikitsidwa bwino. Mazira ndi mkaka, zonse kukhala magwero abwino a mapuloteni ndi calcium zimathandizira pakukula mwachilengedwe. Kugwiritsa ntchito chakumwa ichi tsiku lililonse kumatha kuwonetsa kusintha kwakanthawi pang'ono.

1. [1]Lifshitz F. (2010). Chakudya chopatsa thanzi komanso kukula. Zolemba pa kafukufuku wamankhwala mu endocrinology ya ana, 1 (4), 157-163.
2. [ziwiri]Kabir, I., Rahman, M. M., Haider, R., Mazumder, R. N., Khaled, M. A., & Mahalanabis, D. (1998). Kuchulukitsa kwakukula kwa ana komwe kumadyetsa zakudya zamapuloteni ambiri panthawi yobwezeretsa matenda a shigellosis: kafukufuku wotsatira wa miyezi isanu ndi umodzi. Journal of zakudya, 128 (10), 1688-1691.
3. [3]Chatterjee, S., & Mondal, S. (2014). Zotsatira za maphunziro a yogic pafupipafupi pa kukula kwa mahomoni ndi dehydroepiandrosterone sulphate ngati chikhomo cha kukalamba. Mankhwala othandizira komanso othandizira ena: eCAM, 2014, 240581.
4. [4]Jørgensen, E.H, & Jobling, M. (1993). Zotsatira zolimbitsa thupi pakukula, kagwiritsidwe ntchito kazakudya komanso mphamvu yosakanikirana ndi nsomba ya Atlantic ya salimoni, Salar salar. Zam'madzi, 116 (2-3), 233-246.
5. [5]Ha, A. S., & Ng, J. (2017). Kudumpha chingwe kumachulukitsa kuchuluka kwa mchere wamafupa ku calcanei ya atsikana otukuka ku Hong Kong: Kafukufuku woyeserera. PloS imodzi, 12 (12), e0189085.
6. [6]Kraemer, R. R., Durand, R. J., Acevedo, E. O., Johnson, L. G., Kraemer, G. R., Hebert, E. P., & Castracane, V. D. (2004). Kuthamanga mwamphamvu kumawonjezera kukula kwa mahomoni ndi kukula ngati insulini-ine popanda kusintha ghrelin. Biology Yoyesera ndi Mankhwala, 229 (3), 240-246.
7. [7]Van Cauter, E., & Copinschi, G. (2000). Kuyanjana pakati pa kukula kwa mahomoni ndi kugona. Kukula kwa Hormone & IGF Kafukufuku, 10, S57-S62.

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