Chikafu chekukura

Dambudziko rekukura kudiki rinoomesera vanhu vazhinji. Uchapupu hweizvi hausi chete marepoti ema psychologists, asi zvakare mazana emibvunzo mitsva kune nyanzvi, vakasara pamaforamu nemawebhusaiti pamushonga nemitambo.

Vanhu veese mazera vanofarira kuti zvinokwanisika here "kunyengera" zvakasikwa uye kuwedzera kukwirira kwavo chaiko nemasendimita mashoma. Yese mibvunzo yavo inopindurwa neanokwanisa nutritionists, physiologists uye masayendisiti kubva kutenderera pasirese mumabhuku avo.

Ndezvechokwadi here kuwedzera kukwirira kwako nechikafu?

Kureba chaiko kwemunhu kunoonekwa nemageneti. Nekudaro, kune akati wandei ekunze zvinhu izvo zvakare zvine simba rakakura pairi. Pakati pavo pane mararamiro ane hutano, kurara, kurovedza muviri uye, chokwadika, kudya kwakaringana. Izvo zvinobva mukudya izvo muviri unogamuchira zvinhu zvinobatsira izvo zvinotendera kuti iwedzere "kuvaka" inobatanidza matishu, kunyanya mapfupa uye shwashwa.

Uyezve, chikafu chine arginine. Iyi amino acid inosimudzira kuburitsa kwekukura kwehomoni uye, semhedzisiro, inowedzera kukura chaiko kwemunhu. Nenzira, arginine "inoshanda" zvakanyanya zvinobatika kana ichibatanidzwa nemamwe amino acids - lysine uye glutamine, ayo anowanikwawo mune chikafu.

Mazuva ano, munhu anogona kushandisa kushandisa zvinowedzerwa zvekudya kana zvinodhaka zvinomutsa kugadzirwa kwemamwe mahormone. Zvisinei, vanachiremba vanonyevera nezvengozi dzenzira dzakadaro. Kutanga, kuve mudiki hazvireve kuti zvinoreva kushomeka kwekukura kwehomoni mumuviri. Uye, chechipiri, kuwandisa kwayo kunogona kukonzera kuwanda kwekukura kwekupedzisira. Nekuda kweizvozvo, wabvisa rimwe dambudziko, munhu anofanirwa kutsvaga mhinduro kune rimwe. Muchiitiko chekushandisa chaiko kwechikafu chakakosha, hakugone kuve nemhedzisiro ine njodzi.

Kudya kuti uwedzere kukwirira

Avo vanoda kuwedzera hurefu hwavo vanofanira kusiyanisa kudya kwavo zvakanyanya sezvinobvira. Inofanira kunge iine miriwo yakasiyana-siyana uye michero, zvigadzirwa zvemukaka, nyama, hove, nzungu uye legumes. Zvose zvavo zvichapa kugoverwa kwevhithamini nemaminerari, izvo zvisingazongobatsiri kuwedzera kukura, asiwo kuti urambe uine hutano uye uine simba sezvinobvira.

Nekudaro, kune iyo yakasikwa kugadzirwa kwekukura kwehomoni, zvakakosha zvakanyanya kuti uwedzere muviri wako neprotein, mavitamini uye zvicherwa, zvinoti:

• Mapuroteni epamuti kana mhuka. Iyo yakakosha mukukura kwetishu nekuvandudza. Uye kuri pahuvepo hwayo kuti kugadzirwa kwemakemikari uye mahormone, kusanganisira kukura kemikari, zvinoenderana.
• Vitamin A. Mhedzisiro yevhitamini iyi pamuviri haugone kufungidzirwa. Iyo inovandudza kuona uye ganda mamiriro, inowedzera hutachiona uye inowedzera kukura kwehuwandu.
• Vitamin D. Inobatanidzwa mukuumbwa kwemapfupa emapfupa.
• Soluble uye isingasviki fiber. Inomhanyisa kupfuudza kwechikafu kuburikidza negadziriro yekugaya uye inosimudzira kunwiswa kwayo, pamwe nekubviswa kwehupfu nehupfu.
• Zvicherwa - calcium, phosphorus, iron, zinc, selenium uye magnesium. Dzese dzakanangana nekukura kwemapfupa nemuviri pachawo.

Nekudaro, isu hatifanire kukanganwa kuti kudya kumwe chete kunogona kuve nemhedzisiro dzakasiyana pavanhu vakasiyana. Chekutanga pane izvi, izvi zvinokonzerwa nekuita kweumwe munhu kune zvimwe zvekudya. Kunyangwe mhedzisiro yekupedzisira zvakare ichitsamira pahunhu, zera, hutano hwemunhu, chirwere chaakatambura naye, mamiriro ekunze, uye kunyangwe iwo huwandu uye huwandu hwechikafu chinodyiwa. Naizvozvo, kuti uwane zvakanyanya kushanda, zvakakosha kuti ubvunze chiremba wako kana chiremba wezvekudya usati washandisa chikafu ichi.

Pamusoro 12 zvigadzirwa zvekukura

Mukaka. Chigadzirwa chinowirirana chekukura. Izvo zvese zviri zviviri sosi yakanaka kwazvo yeprotein uye chinwiwa chinovandudza kugaya. Iyo yakakurudzirwa mvumo yezuva nezuva ndeye 2-3 magirazi.

Mazai. Izvo zvine kwete chete mapuroteni, asiwo vhitamini D (mune yolk). Kuti uone mhedzisiro yakajeka, iwe unofanirwa kudya mazai 3-6 pazuva.

Huku. Imwe sosi yeprotein inobatsira kukura kwefupa uye mhasuru nyama.

Nzombe uye nyama yechiropa. Kuwedzera kune mapuroteni, iwo zvakare ane iron - yakakosha mamineral kune chero chinhu chiri kukura.

Oatmeal. Kunobva mapuroteni emuriwo, faibha nesimbi.

Yogati. Iine protein necalcium inodiwa kuvaka mhasuru uye kuwedzera bone. Uye zvakare, kugara uchidya yogati kunovandudza kugaya uye metabolism.

Mvura. Kunwa zvinwiwa zvakakwana (anenge magirazi masere pazuva) kunovandudza kugaya uye metabolism.

Cod. Mukuwedzera kune mavitamini A uye D, inewo calcium uye phosphorus. Uyezve, iyo sosi huru yeprotein. Iwe unogona kutsiva cod nesarimoni, tuna, kana hove dzegungwa.

Mupunga, parera bhari. Izvo zvine kwete chete mavitamini uye zvicherwa, zvine simba rakakura mukukura uye zvakajairika mamiriro emuviri, asiwo fiber, izvo zvinodikanwa kune yakanaka metabolism.

Nuts. Izvo zvine mapuroteni emuriwo, magnesium uye zinc.

Kabichi. Iyo inochengeterwa mavitamini uye zvinovaka muviri, kusanganisira calcium, iyo inodikanwa kuti uwedzere mapfupa emapfupa.

Avocado. Iine zvese mapuroteni emuriwo uye magnesium.

Chii chimwe chinobatsira kuwedzera kukwirira kwako

1. 1 Zvemitambo zviitiko… Chero chiitiko chemuviri chinovandudza metabolism uye inosimbisa mhasuru. Asi iko iko kutambanudza maekisesaizi ayo anochinjika musana uye kunatsiridza chikafu chengwena uye pfupa tishu.
2. 2 rota… Zvidzidzo zvakaratidza kuti panguva yekurara, muviri unogadzira zvinokura mahormone. Naizvozvo, kurara kwakanaka kwehusiku ndiyo kiyi yekukura kwakanaka.
3. 3 Kurega doro, kuputa fodya uye chikafu chisina hutano… Vanoisa chepfu kumuviri uye vanokanganisa mashandiro enhengo dzayo dzese nemaitiro. Uye zvakare, iwo ese iwo mhando yekukura retarders.
4. 4 Kunze kwekufamba uye sunbathing… Chiedza chezuva chinhu chakakosha kubva kuivhitamin D. Kushaikwa kwacho kunoita kuti mapfupa emuviri asaite simba uye, semhedzisiro, kusamira zvakanaka uye kukura kwekudzikira. Zvirinani kutora kufamba mangwanani-ngwanani kana manheru, apo kukuvara kubva pakuratidzwa kune ultraviolet mwaranzi kuri kushoma.
5. 5 Mamiriro akarurama… Ndiye anobatsira kunyevenutsa mhasuru dzemusana nekugadzirisa musana.
6. 6 Kutsvaga huremu hwakakwana… Kushaiwa mamwe mapaundi kunobatsira pane kukura kwekukura kwemunhu. Chinhu chikuru chekurangarira ndechekuti kurema kwakaringana hakunei nekuita mutete.

Kubva kuchikoro, tinoziva kuti munhu anokura mukuyaruka, izvo zvinogara kusvika pamakore gumi nematanhatu kusvika gumi neshanu, sezvo iri panguva ino inoitwa kugadzirwa kwakasimba kwehormone yekukura. Nekudaro, ivo yoga vanotsigira vanoti kutambanudza uye musana kutwasanura maekisesaizi kunogona kuita zvishamiso chero zera. Muenzaniso unokatyamadza weizvi ndiDarwin Smith, uyo akawedzera 16 cm pakukwirira. Akataura kuti "kukwirira kwemunhu ne17% kunoenderana nehutano hwake uye mhasuru matare, kwete nezinga rehomoni muropa." Akagadzirawo system inonzi "Kura Taller 17 Idiots", maakataurira maitiro aakaita kuzadzisa mhedzisiro yakadaro kuti munhu wese agone kushandisa nzira dzake uye kuyedza kushanda kwavo vega.

Uye kunyangwe asiri ese masayendisiti akagovana nzvimbo yake, ivo zvakadaro vakabvuma kuti kudya kwakaringana nemitambo zvinogona kuchinja hupenyu hwevanhu kupfuura kuzivikanwa. Uyezve, mune ino kesi, hazvisi chete nezve kukura kwavo.