Kodi n'zotheka kukula ngati mukudya zakudya zina. Kodi ndi bwino kudalira chakudya kwathunthu. Ndi njira ziti zomwe zingathandize kuwonjezera kukula kwa ukalamba.
Kukula kwaumunthu kumatengera zinthu monga majini, mahomoni, zakudya, masewera, kugona bwino, ndi kaimidwe. Kukula kwa thupi kumathera zaka 20-25. Sizingatheke kuti munthu wamkulu akule ndi 20 cm, koma ndi 5-7 ndizowona. Komabe, musadalire zinthu zokha.
Ngati simugona mokwanira, kunyalanyaza maphunziro ndikutengeka ndi shuga, kusuta, mowa, caffeine, ndiye kuti simungathe kupeza zotsatira zabwino. Onaninso: Zakudya zotsitsimutsa minofu ndi kukula
Zakudya Zothandiza Kukulitsa Kukula Kwa Thupi
Kwa munthu wamkulu, kuwongolera kukula kumatheka powonjezera makulidwe a intervertebral cartilage. Izi zimathandiza osati kutambasula, komanso angapo mankhwala. Ndi bwino kuganizira za kukula kwa mafupa ali aang'ono, monga unyamata.
Ndi zakudya ziti zomwe zili zabwino pakukula:
- Nyemba. Ali ndi vitamini B ndi mapuloteni ofunikira kuti mafupa ndi minofu ikule.
- Mazira. Ndi amodzi mwa magwero akuluakulu a vitamini D.
- Ng'ombe. The zikuchokera lili zinki, chitsulo, mapuloteni, mavitamini E ndi B12 zofunika mafupa ndi chichereŵechereŵe. Ngati nyama yofiira imatsutsana, chifuwa cha nkhuku ndi gwero labwino la mapuloteni.
- Cottage tchizi ndi mkaka. Iwo ali zothandiza chifukwa zili kashiamu, amene ndi zofunika kupanga vitamini D. Cottage tchizi ndi zothandiza makamaka chifukwa zili mosavuta digestible mapuloteni.
- Maapulo okhala ndi peel. Lili ndi mavitamini a B, magnesium, calcium, potaziyamu.
- Phala. Wolemera mavitamini K, E, A, B, magnesium, ayodini, chitsulo, fluorine. Oatmeal imathandiza kupanga mafupa ndi minofu minofu.
- Nthomba. Wolemera mu potaziyamu. Zothandiza makamaka osakaniza ena kukula mankhwala, monga thovu mkaka.
- Med. Imalimbikitsa kuyamwa kwa magnesium ndi calcium, komanso imalowa m'malo mwa shuga woyera.
- mtedza. Wolemera mu amino zidulo zothandiza kukula. Kuphatikiza apo, ma amondi ali ndi calcium ndi mapuloteni, ndipo walnuts amatha kugona bwino, pomwe melatonin imapangidwa, yomwe imakhudzidwa ndi kaphatikizidwe ka hormone yakukula.
- Zakudya zam'nyanja ndi nsomba zamafuta. Salmon, tuna, oyster, shrimp, nkhanu. Olemera mu omega, mapuloteni ndi vitamini B12.
- Mavwende, chinanazi. Muli ma amino acid opindulitsa.
- Karoti. Wolemera mu vitamini A, wophatikizidwa mu kaphatikizidwe ka mapuloteni. Kuphatikiza pa kaloti, vitamini imakhala ndi dzungu, mphesa, ma apricots.
- Bowa. Wolemera mu D3.
Zakudya za anthu ziyenera kukhala zosiyanasiyana, kuphatikizapo mapuloteni, fiber, chakudya. Mafuta ochulukirapo amachepetsa kagayidwe kake, mwachitsanzo, kuchuluka kwa kukula kwa hormone kumachepa. Ndi kusowa kwa mkuwa, mapuloteni a metabolism amachepetsa, zomwe zimabweretsa kuchepa kwa kukula. Onaninso: Momwe mungapezere minofu ya minofu?
Zowonjezera Kukula kwa Thupi
Ngati munthu alandira zakudya zosiyanasiyana, palibe chifukwa chotenga zida za multivitamin. Posankha zowonjezera, samalani kuti zomwe zili ndi mavitamini A, C, E, K, D, komanso potaziyamu, phosphorous, calcium, iron, selenium, phosphorous, zinki, magnesium, mkuwa. Limbikitsani kupanga kwa hormone yakukula - lysine, arginine, glutamine. Posankha chowonjezera cha amino acid, tcherani khutu ku zigawozi.
Zochokera zachilengedwe:
- Arginine: sesame, mtedza, nkhumba, dzira, mkaka;
- Lysine: nyama yofiira ndi nkhuku, soya, tchizi, mkaka;
- Glutamine: nyemba, beets, nsomba, nyama, masamba.
Kuti muchepetse kukula, ndikofunikira kutenga linoleic acid ndi leucine. Pankhani ya calcium, munthu sayenera kuika chiyembekezo chachikulu pa izo. M`pofunika pa nthawi ya yogwira kukula kwa ana 3 zaka. Akuluakulu amafunikiranso kashiamu kuti akhalebe ndi thanzi la mafupa, koma kuchuluka kwake kungakhale kovulaza. Werengani komanso: Momwe mungachire mwachangu mukamaliza masewera olimbitsa thupi?
Kutsiliza
Zamgululi zimakhudza kwambiri mafupa mpaka 20-25 wazaka. Kuti muwonjezere kutalika kwa munthu wamkulu, miyeso yowonjezera idzafunika:
- Kutambasula, yoga, kupachikidwa pa bala yopingasa, kuchita masewera olimbitsa thupi ndi zowonjezera.
- Konzani kaimidwe kanu ndi corset ndi masewera olimbitsa thupi.
- Chepetsani kupanikizika kwa msana, kusiya maphunziro amphamvu kwa miyezi 4-5.
- Yesani kuwonjezera kupanga somatotropin kukula kwa hormone mothandizidwa ndi HIIT, amino acid, kugona bwino.
- Yendani kwambiri masana kuti mupange vitamini D.
Kodi ndizoyenera kukhumudwa ngati, kutsatira malingaliro onse, sikunali kotheka kukula? Kukhala wamtali kumakhudza mtima kwambiri kuposa kufunikira kwa thupi. Ngati njira sizikuthandizani kukula, zidzakuthandizani kuti mukhale ndi thanzi mpaka mutakalamba, ndipo izi ndizofunika kwambiri kuposa kukhala wamtali. Onaninso: Zakudya zamasewera pazakudya zatsiku ndi tsiku