Bella Adams
Iminyaka yobusha inzima kakhulu. Ngokuziphatha, ngokwenhlalo, futhi, ngaphezu kwakho konke, ngokomzimba. Ukwanda okuphawulekayo ekukhiqizweni kwe-luteinizing kanye ne-follicle-stimulating hormones yi-hypothalamus (i-lobe etholakala ekujuleni kobuchopho, "i-conductor" yazo zonke izinhlelo ezisekela ukuphila nokulawulwa kwama-hormone) ivuselela i-gonads, ikhulise ukukhishwa kwamahomoni ocansi, ivuselele. ukukhula komzimba, futhi kuholela ekwabiweni kabusha kwesisindo somzimba. Izinguquko ezichazwe ngenhla ziqala futhi ziqhubeke emzimbeni wamantombazane aneminyaka engu-8 kuya kweyi-13, nakubafana abaneminyaka eyi-10 kuya kweyi-15.
Esizukulwaneni esidlule, ukuthomba kwaqala kamuva, lapho ngineminyaka engaba ngu-11-13. Ososayensi bachaza ukushesha okusobala, phakathi kokunye, ngokwanda kwamafutha ekudleni kwezingane ngisho nomama bazo lapho bekhulelwe. Kufakazelwe ukuthi ukukhuluphala kuyasheshisa ukuqala kokuthomba emantombazaneni futhi kuthi kancane kubambezele ebafaneni.
Ukuthomba kuyinqubo engalingani yezinguquko zebhayoloji, ngokomzimba, nangokwengqondo ezisebenzisanayo futhi ezisebenzisanayo. Ukudla okunomsoco kunomthelela omkhulu kule nqubo, njengoba kunikeza izinto zokwakha kanye namandla okuhlelwa kabusha komzimba wengane.
Ukudla okufanele kwentsha
I-spurt yokukhula idinga ukwanda kokudla kwe-caloric, nokwanda kwenani lama-macro- kanye nama-micronutrients ekudleni. Ngokucabangela izincomo zokudla okunomsoco we-US FDA, amantombazane asakhula adinga i-1400-2200 (2400) kcal ngosuku, futhi abafana badinga i-1600-2600 (ngemuva kweminyaka engu-14 ubudala 2000-3200) kcal / ngosuku.
Kubaluleke kakhulu ukuthola inani elengeziwe lamaprotheni, amino acid akhona asetshenziselwa ukwakha uhlaka lwamathambo, imisipha kanye nezicubu ezixhumeneyo, kanye nokuhlanganisa amahomoni amaningi nama-neurotransmitters.
Yingakho inyama, inhlanzi, okusanhlamvu (udali, uphizi), imikhiqizo yobisi, imbewu, nobhontshisi wesoya kufanele kufakwe ekudleni kwentsha.
Ukudla okwanele kwamafutha kufanele kufinyelelwe ngokwandisa ingxenye yamafutha e-unsaturated fatty acids avela kumafutha emifino ahlukahlukene, amafutha ezinhlanzi, amantongomane kanye nembewu, kuyilapho kunciphisa inani lamafutha agcwele (ibhotela, isinqumelo, ne-tallow) kanye namafutha e-trans ekudleni. Njengoba i-cholesterol isetshenziselwa ukukhiqiza amahomoni ocansi futhi ibalulekile ekusebenzeni okujwayelekile kolwelwesi lwamaseli nolwelwesi lwezinzwa, ukuba khona kwamafutha ezilwane ekudleni kwento ekhulayo kubalulekile.
Ukudla okuqukethe amavithamini adingekayo entsheni
Phakathi nenkathi yobusha, umzimba uyakhula, ushintshe futhi usebenze kanzima ngokomzimba, ngokomzwelo nangokwengqondo, okudinga inani elikhulu le-oksijeni, ngakho-ke insimbi yokubopha nokuthutha. Ungathola insimbi eyanele enyameni ebomvu, isibindi, nokunye okufana nokolweni, udali, ama-beet, nama-apula.
Amandla ohlaka lwamathambo, izinzwa, nokusebenza okujwayelekile kwehomoni kufanele kuqinisekiswe yi-calcium, isidingo saso esibuye sanda ngesikhathi sokuthomba. Imikhiqizo yobisi ingumthombo omuhle we-calcium: i-cottage shizi noshizi onzima, ubisi, iyogathi. Uma kunesidingo, kufanele ucabange ukuthatha i-vitamin D noma uthuthukise umkhuba omuhle wokuhamba nsuku zonke phakathi namahora okukhanya.
Inani elanele le-zinc ne-folic acid ekudleni libaluleke kakhulu emzimbeni wentsha.
Lezi zinto zihileleke ngokuqondile ekwakhekeni nasekusebenzeni kwesistimu yokuzala. I-Folate inothe ngemifino enamahlamvu aluhlaza (ulethisi, isipinashi, iparsley), iklabishi (ukholifulawa, i-broccoli, amahlumela aseBrussels, iklabishi elimhlophe), udali, izaqathe, ithanga, izithelo ezisawolintshi, okusanhlamvu, okusanhlamvu namantongomane. I-Zinc itholakala ngobuningi obubalulekile enyameni, enhlanzini nasezindaweni zasolwandle, isipinashi, ama-apula, amantongomane nembewu, ukhokho kanye noshokoledi.
Indlela yokufundisa osemusha ukuba adle ukudla okunempilo?
Ngakho-ke, izidingo eziyinhloko zokudla okunomsoco wentsha yilezi: okuqukethwe kwekhalori okwandisiwe ngenxa yokuqukethwe okuphezulu kwamaprotheni namafutha anempilo, kugcizelelwa inani elanele lensimbi, i-calcium, i-zinc ne-folic acid. Ukungondleki kahle, noma ngenxa yokuntuleka kokudla noma ubuncane bakho, noma ngenxa yokuphazamiseka kokugayeka kokudla kanye nokumuncwa, kuzoholela ekubambezelekeni kokuqala nokukhula kokuthomba.
Kubonakala sengathi akukho okukhethekile, kodwa kanjani? Indlela yokukholisa / ukuphoqelela / ukukhuthaza umuntu osemusha obuza yonke into, ephika igunya, ukwehlisa izinga, ukuba acabange kabusha futhi aguqule ukudla kwakhe?
Okokuqala futhi okubaluleke kakhulu, isibonelo sakho. Qala ukudla okunempilo, bazali! Izidlo ezinkulu ezintathu kuya kwezine ngosuku, kanye nokudla okulula okunempilo. Khulisa inani le-fiber ekudleni kwakho, unciphise ukudla kukasawoti. Gwema iziphuzo ezine-carbonated, umpe, namajusi aqukethe ushukela. Kunalokho, gcina ipuleti lemifino, izithelo, amantongomane, omisiwe, nebhodlela lamanzi phezu kwetafula ngaso sonke isikhathi.
Uma upheka, ungakuthosi ukudla, kodwa ukubhake, ukubilise noma ukuphekele. Ungakulethi ukudla ekhaya ongafuni izingane zakho zikudle.
Faka iphosta esiqandisini mayelana ne-Harvard Plate, beka umagazini/incwajana/incwadi/mayelana nokudla okunempilo endaweni evelele (ivule kahle lapho imayelana nentsha), bese ekugcineni uthumele isixhumanisi kulokhu kwaziswa;). Vumelana ngemenyu nentsha, uyinikeze izindlela ezimbalwa ongakhetha kuzo kanye namandla akho, yamukele imibono neziphakamiso zayo lapho kungenzeka khona. Nikeza ukudla okulula okunomsoco, okunempilo; intsha ibilokhu idla lokho okulungele ukukuthatha.
Iba nokukhula okunempilo nokuthakazelisayo!
