Yaro Da Cin Abinci Lafiya

Shekaru matasa suna da wahala sosai. Hali, zamantakewa, kuma, sama da duka, physiologically. Wani gagarumin karuwa a cikin mugunya na luteinizing da follicle-stimulating hormones ta hypothalamus (lobe located zurfi a cikin kwakwalwa, da "shugaban" duk rayuwa goyon bayan tsarin da kuma hormonal ka'idojin) kunna gonads, ƙara mugunya na jima'i hormones, stimulates. girman jiki, kuma yana haifar da sake rarraba nauyin jiki. Canje-canjen da aka bayyana a sama suna farawa kuma suna ci gaba a cikin jikin 'yan mata masu shekaru 8 zuwa 13, da kuma yara maza masu shekaru 10 zuwa 15.

Wani ƙarni da suka gabata, samartaka ya fara daga baya, yana ɗan shekara 11-13. Masana kimiyya sun bayyana saurin hanzari, a tsakanin sauran abubuwa, ta hanyar karuwar yawan kitse a cikin abincin yara da ma iyayensu mata lokacin da suke da juna biyu. An tabbatar da cewa kiba na kara saurin balaga a cikin 'yan mata kuma yana dan rage shi a cikin maza.

Balaga wani tsari ne marar daidaituwa na sauye-sauye na halitta, jiki, da tunani wanda ke hulɗa da haɗin gwiwa tare da juna. Abinci mai gina jiki yana da tasiri mai mahimmanci akan wannan tsari, yayin da yake samar da kayan aiki da makamashi don sake fasalin jikin matashi.

Kyakkyawan abinci mai gina jiki ga matasa

Haɓaka haɓaka yana buƙatar ƙara yawan abincin caloric, da haɓaka adadin macro- da micronutrients a cikin abinci. Yin la'akari da shawarwarin abinci na FDA na Amurka, 'yan mata masu tasowa suna buƙatar 1400-2200 (2400) kcal kowace rana, kuma yara maza suna buƙatar 1600-2600 (bayan shekaru 14 na shekaru 2000-3200) kcal / rana.

Yana da mahimmanci don samun ƙarin adadin furotin, wanda ake amfani da amino acid don gina kwarangwal, tsokoki da nama mai haɗawa, da kuma haɗa yawancin hormones da neurotransmitters.

Shi ya sa ya kamata a saka nama, kifi, legumes (lentil, chickpeas), kayan kiwo, iri, da waken soya a cikin abincin samari.

Ya kamata a samu wadataccen abinci mai mai ta hanyar kara yawan kitsen mai da ba shi da wadataccen kitse daga man kayan lambu daban-daban, man kifi, goro da iri, tare da rage yawan kitse (man shanu, man alade, da tallow) da kuma kitse a cikin abinci. Tunda ana amfani da cholesterol don samar da hormones na jima'i kuma yana da mahimmanci ga aiki na yau da kullum na membranes cell da membranes na jijiyoyi, kasancewar kitsen dabba a cikin abincin kwayoyin halitta mai tasowa yana da mahimmanci.

Abincin da ke dauke da bitamin da ake bukata don samari

A lokacin samartaka, jiki yana girma, yana canzawa kuma yana aiki tuƙuru ta jiki, tunani da tunani, wanda ke buƙatar adadin iskar oxygen mai yawa, sabili da haka ƙarfe don ɗaure shi da sufuri. Kuna iya samun isasshen ƙarfe daga jan nama, hanta, buckwheat, lentil, beets, da apples.

Ƙarfin kwarangwal, jijiyoyi, da aikin hormone na al'ada ya kamata a tabbatar da su ta hanyar calcium, buƙatar wanda kuma ya karu a lokacin balaga. Kayan kiwo sune tushen tushen calcium mai kyau: cuku gida da cuku mai wuya, madara, yogurt. Idan ya cancanta, ya kamata ku yi la'akari da shan bitamin D ko haɓaka al'ada mai kyau na yawo yau da kullum a lokacin hasken rana.

Yawan adadin zinc da folic acid a cikin abinci yana da mahimmanci ga jikin matashi.

Wadannan abubuwa suna da hannu kai tsaye a cikin samuwar da kuma aiki na tsarin haihuwa. Folate yana da wadata a cikin korayen kayan lambu (lettus, alayyahu, faski), kabeji ( farin kabeji, broccoli, Brussels sprouts, farin kabeji), lentil, karas, kabewa, 'ya'yan itatuwa citrus, hatsi gaba daya, hatsi, da goro. Ana samun Zinc da yawa a cikin nama, kifi da abincin teku, alayyahu, apples, goro da iri, koko da cakulan.

Yaya za a koya wa matashi don cin abinci lafiya?

Don haka, manyan abubuwan da ake buƙata don abinci mai gina jiki na matasa sune: ƙara yawan adadin kuzari saboda yawan abubuwan da ke cikin sunadaran sunadaran da lafiyayyen kitse, girmamawa akan isasshen ƙarfe, alli, zinc da folic acid. Rashin abinci mai gina jiki, ko dai saboda rashin abinci ko rashinsa, ko kuma ta dalilin narkewar abinci da rashin sha, zai haifar da jinkirin farawa da girma.

Da alama babu wani abu na musamman, amma ta yaya? Yadda za a shawo / tilastawa / ƙarfafa matashin da ke tambayar komai, ya ƙaryata ikon, rage darajar, don sake tunani da canza abincin su?

Da farko dai, shine misalin ku. Fara cin abinci lafiya, iyaye! Babban abinci uku zuwa hudu a rana, da kayan ciye-ciye masu lafiya. Ƙara adadin fiber a cikin abincinku, rage yawan gishiri. A guji abubuwan sha masu carbonated, nectars, da juices masu ɗauke da sukari. Maimakon haka, ajiye farantin kayan lambu, 'ya'yan itatuwa, kwayoyi, zabibi, da kwalban ruwa a kan tebur a kowane lokaci.

Lokacin dafa abinci, kar a soya abinci, amma a gasa, tafasa, ko stew. Kada ku kawo abincin da ba ku son 'ya'yanku su ci.

Sanya fosta a kan firiji game da Harvard Plate, sanya mujallu / kasida / littafi / game da cin abinci mai kyau a cikin wani wuri mai mahimmanci (da kyau buɗe shi inda yake game da matasa), kuma a ƙarshe aika hanyar haɗi zuwa wannan kayan;). Yarda akan menu tare da samari, ba su zaɓuɓɓuka da yawa a cikin zaɓinku da iyawar ku, karɓi maganganunsu da shawarwarin su idan zai yiwu. Ba da abinci mai gina jiki, lafiyayyen abinci; matasa koyaushe suna cin abin da ya dace don ɗauka.

Samun lafiya da ban sha'awa girma girma!