Mukufuna Kukulitsa Kutalika Kwanu? Idyani Zakudya Izi 9

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Kodi ndinu amene mumakonda kufunsidwa kuti, 'kutalika kwanu ndikutani'?. Kutalika ndikofunika kwambiri kwa anthu ena. Amayamba kukhala ndi zovuta zazing'ono pomwe anthu ayamba kuwaseka. Chifukwa chake, nkhaniyi ikufotokoza za nkhawa yomweyi ndikukambirana zakudya zomwe mungadye kuti muwonjezere kutalika.

Kodi Ndi Zinthu Ziti Zomwe Zimakudziwitsani Kutalika Kwanu?

Kutalika kwanu kumadalira majini anu pamlingo winawake. Pamaziko a maphunziro amapasa, asayansi amadziwa momwe chibadwa chimakhalira komanso momwe zimakhudzira kutalika kwa thupi zomwe zikutanthauza kuti ngati mapasa awiri ali amtali winayo atha kukhala wamtali nawonso ^[1] , ^[ziwiri] . Ndipo potengera kafukufukuyu, pafupifupi 60% mpaka 80% yakusiyana kwa kutalika kwa anthu ndi chifukwa cha majini ndipo ena 20% mpaka 40% ndi chifukwa cha zakudya ^[3] , ^[4] .

Hormone ya kukula kwaumunthu (hGH), yomwe ili ndi ma 191 amino acid, imapangidwa ndimatumbo a pituitary omwe amatenga gawo lalikulu pakukula, thupi, kagayidwe kake ndi kukonza kwama cell ^[5] , ^[6] . Hormone yokula iyi imathandizira kukula kwa ziwalo zonse za thupi, kuphatikiza mafupa. Mutakwanitsa zaka 20, kutalika kumasiya kukula ndipo chifukwa chake ndikukula kwanu kapena mbale za epiphyseal, chichereŵechereŵe chopezeka kumapeto kwa mafupa anu atali ^[7] .

Kutalika kwanu kumawonjezeka chifukwa cha kutalika kwa mafupa ataliatali, chifukwa cha mphamvu yogwira ntchito ya mbale zokula. Koma, pamene munthu ali pafupi kutha msinkhu, kusintha kwa mahomoni kumalola kuti mbale zokulirapo zizikhala zosagwira ndipo kutalika kwa mafupa kuyime. Apa ndipomwe kutalika kwanu kumaima. Komabe, kudya zakudya zabwino kungathandize.

Zakudya Kuti Muonjezere Kutalika Kwanu

1. Tipu

Turnips imapezeka kuti ndi yolemera kwambiri pama mahomoni okula, ndipo kudya ma turnip kumatha kuthandizira kukulitsa kutalika. Ili ndi mavitamini, michere, ndi ulusi wambiri, imatha kuthandizira kukulitsa kutulutsa kwa mahomoni okula mthupi omwe amathandizanso kukulitsa kutalika. Zina kupatula ma turnip amenewo ndi gwero labwino kwambiri la phosphorous, vitamini B2, vitamini K, potaziyamu, magnesium ndi manganese.

2. Rasipiberi

Rasipiberi ali ndi melatonin yambiri yomwe imatha kuwonjezera kutulutsa kwa mahomoni okula mpaka anthu mpaka 157%. Kafukufukuyu akuwonetsa kuti melatonin imathandizira gland ya pituitary yomwe imayambitsanso kutulutsa kwa mahomoni okula kudzera munjira zomwe zimathandizira kukulira kutalika ^[8] . Rasipiberi nawonso ndi gwero labwino kwambiri la vitamini C, manganese ndi fiber.

3. Mazira

Mazira ndi chakudya china chomwe chingalimbikitse kupanga mahomoni okula chifukwa chakupezeka kwa choline, vitamini wosungunuka m'madzi. Vitamini ameneyu ndiye amene amatsogolera kwa neurotransmitter acetylcholine yomwe imakulitsa msinkhu wanu ndi nyonga nthawi yomweyo malinga ndi kafukufuku yemwe adachitika mu 2008 wofalitsidwa mu Journal of the International Society of Sports Nutrition ^[9] . Choline ndichinthu chofunikira kwambiri pakufunika kwa ma cell, kukonza kwa maselo, kupanga mafupa, komanso kuyendetsa zamadzimadzi ^[10] .

4. Zogulitsa mkaka

Zakudya za mkaka zomwe zimaphatikizapo kanyumba kanyumba, mkaka, curd, ndi yogurt zonse ndizofunikira kwambiri monga vitamini A, calcium, vitamini E, vitamini D ndi vitamini B. Mkaka uli ndi amino acid onse asanu ndi anayi omwe amathandiza pakukula kwa maselo ndipo amadziwika kuti ndi chakudya chokwanira cha mapuloteni. Kuchuluka kwa ma amino acid mumakina amkaka kumathandizira kwambiri pakupangitsa kuti mahomoni amakulidwe ^{[khumi ndi chimodzi]} .

5. Nkhuku ndi ng'ombe

Mofanana ndi mazira, nkhuku ndi ng'ombe zili ndi zomanga thupi zambiri zomwe zimapanga chakudya chabwino kwambiri chokhala ndi zomanga thupi. Nkhuku ndi ng'ombe zonse zimathandizira kupanga ziwalo ndi minofu ndikulimbikitsa kutulutsa kwa mahomoni okukula kwa anthu. Nkhuku ili ndi l-arginine wochuluka, amino acid yemwe adawerengedwa kuti ndiwotheka kuyambitsa kutulutsa kwa mahomoni okula. Ng'ombe, kumbali inayo, ili ndi ma amino acid omwe amapanga l-ornithine yomwe imakulitsa kuchuluka kwanu kwamahomoni mpaka kanayi ^[12] .

6. Nsomba zamafuta

Nsomba zamafuta ngati nsomba zamtchire ndi tuna zimadzaza ndi zomanga thupi ndi vitamini D. Mapuloteni, monga tonsefe timadziwa kuti ndimatupi athu omanga thupi, omwe amathandizira kumanga matupi ndi kukulitsa kutalika. Mapuloteni ali ndi zofunikira zonse za amino acid zomwe zimadziwika kuti zimachulukitsa mahomoni ndipo ndizofunikanso kuti mafupa, minyewa, minofu, ziwalo, khungu ndi mano akhale olimba komanso athanzi ^[13] .

7. Ndine

Soy ndi chakudya chokwanira chokwanira zomwe zitha kukulitsa kutalika kwako ngati uzidya tsiku ndi tsiku chifukwa cha kupezeka kwa amino acid l-arginine. Zimakulitsa kukula kwamahomoni anu polimbikitsa khungu la pituitary ^[14] . Zimathandizanso kuchuluka kwa mafupa ndi minofu. Phatikizani soya wophika kapena wophika m'masaladi anu, mpunga ndi mbale zina.

8. Mtedza ndi mbewu

Mtedza ndi mbewu zimadyedwa ngati zokhwasula-khwasula kuti zithetse njala yanu. Mtedza monga mtedza, mtedza ndi maamondi ndi mbewu monga mbewu za dzungu, mbewu za fulakesi, ndi zina zambiri, ndizolemera mu l-arginine, amino acid yomwe imayambitsa mphamvu yakukula kwa anthu. Mtedzawu ndi mbeu zake zimakhala ndi gamma-aminobutyric acid (GABA) yambiri yomwe imathandizira kuti pituitary ipangitse mahomoni ochulukirapo ^{[khumi ndi zisanu]} .

9. Ashwagandha

Ashwagandha, yemwenso amadziwika kuti Indian ginseng, imathandizira kukweza kutalika. Mitundu yosiyanasiyana ya michere yomwe imapezeka mchitsamba imafutukula mafupa ndikuwonjezera kufupika kwa mafupa ndipo imathandizanso kuti mahomoni okula mwa anthu azitha kuwonekera mosalunjika. Mutha kudya ashwagandha posakaniza supuni ziwiri za ufa wake mu kapu yamkaka.

Ubwino ndi Zotsatira zoyipa za Ashwagandha (Indian Ginseng) Muyenera Kudziwa

Njira Zina Zowonjezera Kutalika Kwanu

• Chitani masewera olimbitsa thupi kwambiri kuti mukulitse kuchuluka kwa mahomoni okukula kwa anthu.
• Pezani nthawi yokwanira yogona monga kafukufuku wasonyeza kuti kusapeza tulo tokwanira kumachepetsa kuchuluka kwa mahomoni okula omwe thupi lanu limatulutsa ^[16] .
• Yesetsani yoga ndi kusambira.
• Sangalalani ndi chakudya chamagulu ndikuchita bwino.

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