Chikafu chekuyaruka

Vese vari kuyaruka nevabereki vavo vanofarira nyaya dzehutano panguva yekuyaruka. Kazhinji kazhinji izvi zvinokonzerwa nechishuwo chekare chekubvisa matambudziko nehunhu hunogona kumuka panguva ino, uye chishuwo chekupedzisira kubatsira nemwoyo wese vana vavo kuti vasararame pasina zvinorwadza.

Chii chinonzi kuyaruka

Kukura pabonde, kana kuyaruka - Aya maitiro echisikigo, semhedzisiro yeshanduko dzinoitika mumuviri wevechidiki, zvichimuita munhu mukuru anokwanisa kubereka. Izvo zvinokonzereswa nezviratidzo zvinouya kubva muhuropi kuenda kune dzepabonde gland. Mukupindura, ivo vanogadzira mamwe mahormone anomutsa kukura uye kukura kwehuropi, ganda, mapfupa, mhasuru, vhudzi, mazamu, uye nhengo dzekubereka.

Girls kuyaruka, sekutonga, kunoitika pazera remakore 9-14 uye inodzorwa zvakanyanya nemahormone senge estrogen uye estradiol, muvakomana - pazera remakore gumi kusvika gumi nemanomwe. Saizvozvo, testosterone uye androgen vari kutora pamusoro pavo.

Dzese shanduko idzi dzinowanzoonekwa kune rakakomberedza ziso rakashama. Uye hazvisi kunyange nezve kuwedzera kwekukura uye kukura kwenhengo dzemunhu nemahurongwa. Uye mukuchinja kwemanzwiro, kutsamwa, uye dzimwe nguva hukasha hunosanganisirwa nekuyaruka. Munguva imwecheteyo, vazhinji vachiri kuyaruka vane kuzvidzora kwakaderera, kusava nechokwadi uye kusagutsikana nezvavo.

Munguva pfupi yapfuura, masayendisiti akatanga kutaura nezvekuyaruka nguva isati yakwana, izvo zvinogona kutanga muvasikana vezera rekutanga. Zvinhu zvakasiyana siyana zvinogona kumutsamwisa, pamwe nekuzvidzora.

1. 1 Genesisi - Muna 2013, masayendisiti anobva kuYunivhesiti yeSão Paulo muBrazil, pamwe nevavanoshanda navo kuBoston, vakaburitsa chinyorwa chinonakidza muNew England Journal of Medicine. Nekuda kwekutsvagurudza, vakawana geni nyowani - MKRN3, iyo mune zvimwe zviitiko inokanganisa kukura kwekuyaruka nguva isati yakwana. Uye zvakare, zvinonyatso kuzivikanwa kuti 46% yevasikana vanotanga kuyaruka panguva imwe chete naamai vavo.
2. 2 Zvakatipoteredza - kune maonero ekuti phthalates - makemikari anoshandiswa mukugadzira matoyi, zvigadzirwa zvepurasitiki kana zvizorwa, pamwe nemarara kubva kumakambani emishonga anonyanya kugadzirwa kwesex steroids, achigadziriswa zvisina kukwana, anopinda munharaunda. Uye kunyangwe mukudzika kwakadzika, vanogona kutsamwisa kutanga kwekutanga kuyaruka (pamakore manomwe uye apfuura).
3. 3 Kusiyana kwemarudzi kana nyika: Kutanga kwekuenda kumwedzi muvasikana vemarudzi akasiyana kunosiyana kubva pamakore gumi nemaviri kusvika gumi nemasere. Mumumiriri werudzi rweNegroid, kuenda kumwedzi kunoitika pamberi pevose, mumiriri wemujaho weAsia unogara munzvimbo dzine makomo - mushure memumwe munhu.
4. 4 chirwere - mamwe acho anogona kumutsa kuwedzera kwehomoni uye, semhedzisiro, kutanga kwekutanga kwekusangana pabonde.
5. 5 chikafu.

Migumisiro yechikafu pakuyaruka

Kudya kunokanganisa zvikuru maitiro ekukura kwepabonde, kunyanya kuvasikana. Yakawandisa mafuta uye yakakwira-calori chikafu, icho chinounza simba rekuwedzera iro risingashandiswe nemuviri, rinobva raunganidza mairi muchimiro chemafuta epasi. Uye iye, sezvamunoziva, ndiye ane basa rekutakura nekupa mwana uye, pane imwe nguva, anoratidza kuti yatokwana uye muviri wakagadzirira kubereka. Izvi zvinosimbiswa nezvakabuda muongororo dzakaitwa paUniversity yeMichigan uye dzakaburitswa muna 2007 mumagazini "Pediatrics".

Zvakare, vesaenzi vanocherekedza kuti mumhuri dzevanodya nyama, kuyaruka muvasikana kunotanga mushure memhuri dzevanodya nyama. Uye zvakare, kudya kwakashata, pamwe nekudya kunovaka muviri zvine huwandu hwehomoni IGF-1 (insulin-senge kukura chinhu-1, iyo inogadzirwa zvakanyanya mumuviri kana uchidya nyama nemukaka) zvinogona kumutsa kukura kwepabonde nguva isati yakwana.

Masayendisiti eGerman anobva kuFulda University yeApplied Sayenzi akataura zvakare mhedzisiro yeprotein yemhuka pakuyaruka. Vakakwanisa kuratidza kuti "vasikana vane chikafu chakazara mumapuroteni emhuka vakapinda pakuyaruka mwedzi mitanhatu yapfuura pane avo vaidya zvidiki zvishoma."

Vitamin nemaminera panguva yekuyaruka

Kuyaruka kunoonekwa nekuwedzera kukura uye kukura kwenhengo dzese nemaitiro. Izvi zvinoreva kuti panguva ino, vachiri kuyaruka vanoda zvakasiyana uye zvine mwero kudya, izvo zvinofanirwa kusanganisira:

• Protein - Inokonzeresa kukura kwemasero, matishu uye tsandanyama mumuviri. Inobva kunyama uye zvigadzirwa zvemukaka, hove, hove dzegungwa, pamwe chete neregumes, nzungu nemhodzi.
• Mafuta ane hutano ndeaya anowanikwa munzungu, mhodzi, avocado, maorivhi, uye hove ine mafuta. Ivo havafanirwe kuregeredzwa sezvo ivo vachitsigira kukura uye kukura kwehuropi.
• Carbohydrate manyuko esimba risingaperi iro muviri unosimbiswa naro kuburikidza nekudyiwa kwezvikafu kubva kuzere zviyo.
• Iron - iyi trace element inonyanya kudiwa panguva yekuyaruka, sezvo ichive nechekuita mukukura nekusimudzira kwenhengo dzese nemaitiro. Iyo mwero we hemoglobin muropa uye synthesis yemaseru ekudzivirira anoenderana nazvo. Kune vamiririri vehafu yakasimba yevanhu, simbi inobatsira kusimbisa mapfupa, uye kune vamiririri vasina kusimba, zvinobatsira kutsiva kurasikirwa kweropa panguva yekutevera. Kushomeka kwayo kunotungamira mukushaya simba, kuwedzera kuneta, kutemwa nemusoro, kushushikana, kugumbuka, kuwanda kwefuruwenza, SARS, nezvimwe. Iron inowanikwa mune zvegungwa, nyama, mazai, bhinzi uye michero yakaomeswa.
• Zinc - inodawo kuti kukura kwemuviri, sezvo kuchitora chikamu muzvirongwa zvemetabolism, ndiyo inokonzeresa kuumbwa kwemafupa uye mashandiro ezvirwere zvemuviri. Iwe unogona kupfumisa muviri wako nazvo nekudya zvinodyiwa zvegungwa, nyama isina mafuta, nyemba, nzungu, chizi.
• Calcium uye vhitamini D ndiwo mapfupa emuviri unokura anoada zvakanyanya. Mhando dzese dzemukaka ndidzo dzinobva zvinhu izvi.
• Folic acid - inotora chikamu muzvirongwa zvehematopoiesis, kupatsanurwa kwemasero uye synthesis yeamino acids uye inowanikwa munzungu, nyemba, chiropa, sipinashi, kabichi.
• Magnesium ishungu-inosunungura zvicherwa zvinouya zvakanyanya kubva kunzungu, zviyo uye nyemba.
• Potasium - ine pundutso pabasa remwoyo nehuropi, inodzivirira kuoneka kwekusuwa uye inowanikwa munzungu, mabhanana, mbatatisi, nyemba nemichero yakaomeswa.
• Vitamin K yakakosha kune hutano hwemabhonzo uye inowanikwa musipinashi uye akasiyana marudzi ekare.

Zvepamusoro gumi zvekudya zvekuyaruka

Nyama yehuku manyuko epuroteni, chinova chivakwa chemuviri. Unogona kuitsiva nedzimwe mhando dzakaonda dzenyama.

Mhando dzese dzehove - ine mapuroteni, mafuta ane hutano, omega-3 uye omega-6 polyunsaturated acids, ayo anoshanda mukushanda kwehuropi, pamwe nephosphorus, potasium uye magnesium.

Maapuro anopa simbi uye boroni, inosimbisa mapfupa. Uye zvakare, ivo vanovandudza kugaya, zvinobudirira kuchenesa muviri uye kudzivirira kuwandisa huremu.

Peaches - ivo vanopfumisa muviri ne potasium, iron uye phosphorus. Ivo zvakare vanovandudza mashandiro ehuropi nemoyo, vanoderedza kutya uye kushushikana mupfungwa.

Zvibereko zveCitrus zvinopa vhitamini C uye antioxidants izvo zvinowedzera hutachiona uye zvinobatsira muviri kurwisa kusagadzikana.

Makarotsi - ine potasium, calcium, phosphorus uye iron, pamwe nemavhitamini A, B, C, E, PP, K. Kugara uchidya karoti kunovandudza kuona uye nebasa rehurongwa hwemwoyo, kunodzivirira kushushikana uye kuwandisa kwehuremu.

Buckwheat - inowedzera muviri nesimbi, potasium, calcium, iodine, zinc, mavitamini eboka B, PP, E. Uye ine pesvedzero yakanaka pabasa rehurongwa hwemwoyo uye ura, uye zvakare inobatsira kune kwepfungwa nepanyama kukura kwevana.

Mvura - basa rayo mumuviri harigone kufungidzirwa. Izvo zvakaenzana zvinobatsira kune vanhu veese mazera, sezvo iri nzvimbo yekuzarira yemasero, inovandudza hutano, inotora chikamu mune metabolic maitiro uye inodzivirira yakawandisa uremu.

Mukaka unobva kune magnesium, calcium, phosphorus uye zinc.

Chero mhando yenzungu - dzine mafuta ane hutano, mapuroteni, mavitamini A, E, B, PP, pamwe ne potassium, magnesium, calcium, iron, phosphorus, nezvimwe.

Chii chimwe chekuita panguva yekuyaruka

• Dzivisa zvakanyanya zvine mafuta uye zvine munyu chikafu. Yekutanga inogona kukonzeresa kuwedzera huremu, chinova ndicho chinokonzera matambudziko mazhinji muvachiri kuyaruka. Chechipiri ndechekuverengera kutanga kwekuyaruka.
• Kurovedza muviri kunogona kukubatsira kudzora huremu hwako uye kubata nekutambudzika.
• Tsvaga hobby - zvinoita kuti zvive nyore kubata nemamiriro ekushushikana, kugadzirisa hupenyu uye kusimudzira kuzvidzora.

Uye pakupedzisira, ingozvida iwe pachako kuti uve mumwe werudzi! Uye izvi zvinobatsira kwete chete kukunda chero matambudziko, asi zvakare kunakidzwa noupenyu!