Bella Adams
Lilemo tsa bocha li thata haholo. Boitšoaro, sechabeng, 'me, ka holim'a tsohle, physiologically. Keketseho e kholo ea tlhahiso ea lihomone tsa luteinizing le follicle-stimulating ke hypothalamus (lobe e bohareng ba boko, "mokhanni" oa litsamaiso tsohle tsa ts'ehetso ea bophelo le taolo ea lihormone) e kenya tšebetsong li-gonads, e eketsa tlhahiso ea lihomone tsa thobalano, e tsosang takatso. kholo ea 'mele,' me e lebisa ho arolelanoeng bocha ha boima ba 'mele. Liphetoho tse boletsoeng ka holimo li qala le ho tsoela pele 'meleng oa banana ba lilemo li 8 ho isa ho tse 13, le ho bashanyana ba lilemo tse 10 ho isa ho tse 15.
Moloko o fetileng, bocha bo qalile hamorao, ha ba le lilemo tse ka bang 11-13. Bo-rasaense ba hlalosa ho potlaka ho bonahalang, har’a lintho tse ling, ke karolo e ntseng e hōla ea mafura lijong tsa bana esita le bo-’m’a bona ha ba ne ba imme. Ho 'nile ha pakoa hore botenya bo potlakisa ho qaleha ha bohlankana ho banana' me ka tsela e itseng bo liehisa ho bashanyana.
Ho kena bonneng kapa bosaling ke mokhoa o sa leka-lekaneng oa liphetoho tsa tlhaho, tsa 'mele, le tsa kelello tse sebelisanang le tse sebelisanang. Phepo e na le tšusumetso e kholo ts'ebetsong ena, kaha e fana ka lisebelisoa tsa sebopeho le matla bakeng sa ho hlophisa bocha 'mele oa mocha.
Phepo e nepahetseng bakeng sa bacha
Ho hola ho hloka keketseho ea lijo tsa caloric, le keketseho ea bongata ba macro- le micronutrients lijong. Ho ela hloko litlhahiso tsa phepo e nepahetseng tsa US FDA, banana ba lilemong tsa bocha ba hloka 1400-2200 (2400) kcal ka letsatsi, 'me bashanyana ba hloka 1600-2600 (kamora lilemo tse 14 2000-3200) kcal / letsatsi.
Ho bohlokoa haholo ho fumana palo e eketsehileng ea protheine, eo li-amino acid tsa tsona li sebelisetsoang ho aha skeleton, mesifa le lisele tse hokahaneng, hammoho le ho kopanya lihomone tse ngata le li-neurotransmitters.
Ke ka lebaka leo nama, tlhapi, linaoa (lentile, lierekisi), lihlahisoa tsa lebese, lipeō le linaoa tsa soya li lokela ho kenyelletsoa lijong tsa mocha.
Ho ja mafura a lekaneng ho lokela ho finyelloa ka ho eketsa karolo ea li-unsaturated fatty acids ho tsoa ho oli e sa tšoaneng ea meroho, oli ea tlhapi, linate le lipeo, ha ho ntse ho fokotsa palo ea mafura a mangata (botoro, lard le tallow) le mafura a mafura lijong. Kaha k'holeseterole e sebelisoa ho hlahisa lihomone tsa thobalano hape e bohlokoa bakeng sa ts'ebetso e tloaelehileng ea lisele le methapo ea kutlo, boteng ba mafura a liphoofolo lijong tsa sebōpuoa se ntseng se hola bo bohlokoa.
Lijo tse nang le livithamine tse hlokahalang bakeng sa bacha
Nakong ea bocha, 'mele oa hōla, o fetoha' me o sebetsa ka thata 'meleng, maikutlong le kelellong, e leng se hlokang oksijene e ngata, ka hona tšepe bakeng sa ho tlama le ho tsamaisa. U ka fumana tšepe e lekaneng ho tloha nama e khubelu, sebete, buckwheat, lentile, li-beet le liapole.
Matla a skeleton, methapo le ts'ebetso e tloaelehileng ea li-hormone li lokela ho netefatsoa ke khalsiamo, tlhokahalo ea eona e ntseng e eketseha nakong ea bokhachane. Lihlahisoa tsa lebese ke mohloli o motle oa khalsiamo: cottage chisi le chisi e thata, lebese, yogurt. Haeba ho hlokahala, o lokela ho nahana ka ho nka vithamine D kapa ho itloaetsa ho tsamaea letsatsi le leng le le leng nakong ea motšehare.
Selekanyo se se lekaneng sa zinki le folic acid mo dijong di botlhokwa thata mo mmeleng wa mosha.
Lintho tsena li ameha ka ho toba ho thehoa le ho sebetsa ha tsamaiso ea ho ikatisa. Folate e ruile meroho e makhasi a matala (lettuce, spinach, parsley), k'habeche (cauliflower, broccoli, Brussels sprouts, k'habeche e tšoeu), lentile, lihoete, mokopu, litholoana tsa citrus, lijo-thollo, lijo-thollo le linate. Zinc e fumaneha ka bongata bo boholo ka nama, tlhapi le lijong tsa leoatleng, sipinake, liapole, linate le lipeo, cocoa le chokolete.
Joang ho ruta mocha ho ja bophelo bo botle?
Kahoo, litlhoko tse ka sehloohong tsa phepo ea mocha ke: ho eketseha ha khalori ka lebaka la liprotheine tse ngata le mafura a phetseng hantle, ho hatisoa ka tšepe e lekaneng, calcium, zinki le folic acid. Khaello ea phepo e nepahetseng, ebang ke ka lebaka la khaello ea lijo kapa ho fokola ha eona, kapa ka lebaka la tšilo ea lijo le mathata a ho monya, ho tla fella ka ho lieha ho qala le ho hola ha bohlankana.
Ho bonahala eka ha ho letho le ikhethang, empa joang? Joang ho kholisa / ho qobella / ho khothatsa mocha ea botsang ntho e 'ngoe le e' ngoe, a latola bolaoli, ho nyenyefatsa, ho nahanisisa le ho fetola lijo tsa bona?
Pele ho tsohle, ke mohlala oa hau. Qala ho ja bophelo bo botle, batsoali! Lijo tse kholo tse tharo ho isa ho tse 'ne ka letsatsi, hammoho le lijo tse bobebe tse phetseng hantle. Eketsa bongata ba fiber lijong tsa hau, fokotsa ho noa letsoai. Qoba lino tse nang le carbonate, li-nectar, le lero le nang le tsoekere. Ho e-na le hoo, beha poleiti ea meroho, litholoana, linate, morara o omisitsoeng le botlolo ea metsi holim’a tafole ka linako tsohle.
Ha u pheha, u se ke ua li halika, empa u li bake, u li belise kapa u li phehe. U se ke ua tla le lijo lapeng tseo u sa batleng hore bana ba hao ba li je.
Beha sehatsetsi sehatsetsing se mabapi le Harvard Plate, beha makasine / bukana / buka / mabapi le lijo tse phetseng hantle sebakeng se hlahelletseng (ka tsela e loketseng e bule moo e buang ka bacha), 'me qetellong u romelle sehokelo sa boitsebiso bona;). Lumellana ka lethathamo la bacha, u ba fe likhetho tse 'maloa ka har'a khetho ea hau le bokhoni ba hau, amohela maikutlo le litlhahiso tsa bona moo ho khonehang. Fana ka lijo tse bobebe, tse phetseng hantle; bacha ba 'nile ba ja lijo tse loketseng ho nka.
E-ba le kholo e phetseng hantle le e khahlisang!
