Zvinoita here kukura kana uchidya zvimwe zvekudya. Zvakakosha here kuvimba zvachose nechikafu. Ndeapi matanho anozobatsira kuwedzera kukura mukukura.
Kukura kwevanhu kunopesvedzerwa nezvinhu zvakadai semajini, mahormone, kudya kunovaka muviri, mitambo, kurara kwakanaka, uye mamirire ezvinhu. Iyo physiological growth process inopera pamakore 20-25 ezera. Hazvizoiti kuti munhu mukuru akure ne 20 cm, asi ne5-7 zvinonyatsoitika. Zvisinei, usavimbe nezvigadzirwa chete.
Kana iwe usingarare zvakakwana, uchiregeredza kudzidziswa uye kutakurwa neshuga, kuputa, doro, caffeine, saka haugone kuwana mhedzisiro yakanaka. Onawo: Zvokudya zvekudzoreredza tsandanyama uye kukura
Zvokudya Zvinobatsira Kuwedzera Kukura Kwemuviri
Mumunhu mukuru, kururamisa kukura kunokwanisika nekuwedzera kuwanda kwe intervertebral cartilage. Izvi zvinobatsira kwete kungotambanudza chete, asiwo nhamba yezvigadzirwa. Zviri nani kufunga nezvekukura kwemapfupa pazera rekutanga, sekuyaruka.
Ndezvipi zvokudya zvakanaka pakukura:
- Bhinzi. Izvo zvine vhitamini B uye mapuroteni anodiwa pakukura kwemapfupa nemamhasuru.
- Mazai. Ndiyo imwe yenzvimbo huru dzevhitamini D.
- Nyama yemombe. Iyo yakagadzirwa ine zinc, iron, protein, vitamini E uye B12 inodiwa kumapfupa uye cartilage. Kana nyama tsvuku inopesana, chifu chehuku chitubu chakanaka cheprotein.
- Cottage cheese uye zvigadzirwa zvemukaka. Izvo zvinobatsira nekuda kwehuwandu hwe calcium, iyo inofanirwa pakugadzirwa kwevhitamini D. Cottage cheese inonyanya kukosha nekuda kwezvinyorwa zveprotein nyore nyore.
- Maapuro ane peel. Iine mavhitaminzi B, magnesium, calcium, potasium.
- Oat. Yakapfuma muvhitamini K, E, A, B, magnesium, ayodhini, iron, fluorine. Oatmeal inobatsira kuvaka mapfupa uye tsandanyama tishu.
- Bananas. Yakapfuma mu potassium. Kunyanya inobatsira pamwe chete nezvimwe zvigadzirwa zvekukura, semukaka wakaviriswa.
- Med. Inosimudzira kutorwa kwe magnesium uye calcium, uye zvakare inotsiva inokuvadza shuga chena.
- Nuts. Yakapfuma muamino acids inobatsira pakukura. Mukuwedzera, maarumondi ane calcium uye mapuroteni, uye walnuts anogona kugadzirisa kurara, panguva iyo melatonin inogadzirwa, iyo inobatanidzwa mukuumbwa kwekukura kwehomoni.
- Zvokudya zvegungwa nehove dzine mafuta. Salmon, tuna, oyster, shrimp, crab. Yakapfuma mu omega, mapuroteni uye vhitamini B12.
- Manwiwa, mananasi. Iine amino acid inobatsira.
- Karoti. Yakapfuma muvhitamini A, inobatanidzwa muprotein synthesis. Mukuwedzera kune karoti, vitamini ine dzungu, mazambiringa, apricots.
- Howa. Yakapfuma muD3.
Zvokudya zvevanhu zvinofanira kunge zvakasiyana-siyana, zvine musanganiswa wakaenzana weprotein, fiber, makhahydrates. Mafuta muhuwandu hukuru anononoka metabolism, kureva, chiyero chekugadzirwa kwekukura kwehomoni inoderera. Nekushaikwa kwemhangura, mapuroteni metabolism anoderera, izvo zvinotungamirira kukura kwekukura. Onawo: Maitiro ekuwana tsandanyama misa?
Muviri Wekuwedzera Kuwedzera
Kana munhu akagamuchira kudya kwakasiyana-siyana, hapana chikonzero chekutora multivitamin kits. Paunosarudza kuwedzera, teerera kuti kuumbwa kune mavitamini A, C, E, K, D, pamwe ne potassium, phosphorus, calcium, iron, selenium, phosphorus, zingi, magnesium, mhangura. Kurudzira kugadzirwa kwekukura kwehomoni - lysine, arginine, glutamine. Paunosarudza amino acid supplement, teerera kune izvi zvikamu.
Natural sources:
- Arginine: sesame, nzungu, nyama yenguruve, zai, zvigadzirwa zvemukaka;
- Lysine: tsvuku uye huku nyama, soy, cheese, mukaka;
- Glutamine: bhinzi, beet, hove, nyama, miriwo.
Kuti ikurumidze kukura, zvakakosha kutora linoleic acid uye leucine. Nezve calcium, munhu haafaniri kuisa tariro yakakwirira pairi. Izvo zvinodiwa panguva yekukura kwekushanda kwevana kusvika kumakore matatu. Vakuru vanodawo calcium kuchengetedza utano hwemapfupa, asi kuwandisa kwayo kunogona kukuvadza. Verenga zvakare: Nzira yekukurumidza kupora mushure mekurovedza muviri?
mhedziso
Zvigadzirwa zvine simba guru pane skeleton kusvika 20-25 yemakore. Kuti uwedzere kureba mukukura, mamwe matanho achadikanwa:
- Kutambanudza, yoga, kurembera pane yakachinjika bar, kurovedza muviri nevanowedzera.
- Rongedza chimiro chako ne corset uye maekisesaizi.
- Deredza kumanikidza pamuzongoza, rega kudzidziswa kwesimba kwemwedzi 4-5.
- Edza kuwedzera kugadzirwa kwe somatotropin kukura hormone nerubatsiro rweHIIT, amino acids, kurara kwakanaka.
- Famba zvakanyanya mukati mezuva rekugadzira vhitamini D.
Zvakakosha here kugumbuka kana, kutevera mazano ose, zvakanga zvisingakwanisi kukura? Kuva kureba kune manzwiro akawanda kupfuura chido chemuviri. Kana mazano akasakubatsira kukura, achakubatsira kuti urambe uine hutano kusvika wakwegura, uye izvi zvakakosha kudarika kureba. Onawo: chikafu chemitambo chekudya kwemazuva ese