Momwe mungakulire mofulumira? Kodi ndidye chiyani kuti ndikule mofulumira?

Kotero zongopeka zathu zakula, kuti anthu, omwe kukula kwawo kuli apamwamba, amaonedwa kuti ndiyezo wa kukongola. Pokhala ndi deta yotereyi kuchokera ku chilengedwe, munthuyo saganiza ngakhale pang'ono kuti ndi chiyani chomwe chiri chododometsa ndi kaduka kwa otsika omwe akuimira mtundu wa anthu. Iwo, motero, amatchedwa "shorties" ndi "Lilliputians" ndipo kuyambira ali aang'ono zaka loto za chirichonse chomwe chiri kuwonjezera izi. Anthu opeza ndalama zambiri amafuna kudziwa zonse za momwe angakulire mofulumira.

Kodi kukula kumadalira chiyani?

Kwa nthawi yayitali, asayansi omwe ali ndi zamoyo zokhudzana ndi chibadwa cha zizindikiro, avomereza lamulo lomwe limalosera kukula kwa mwana wamtsogolo. Kuwerengera kumafunika kutenga deta ya zizindikiro za amayi ndi abambo ndikudziŵa kuchokera kwa iwo matanthauzo a masamu, ndiko kuti, kuti azipindulire ndi kugawa pakati. Kuchokera ku mtengo wovomerezeka ndipo uyenera kuwerengedwa. Kulosera kukula kwa mwanayo kuyenera kuwonjezeredwa ku chiwerengero chathu cha 13. Chiwerengero chomwecho chiyenera kuchotsedwa, ngati tipita kuti tipeze njira yomweyi ya mtsikanayo. Genetics imanena kuti ziwerengero izi zimagwirizana ndi zenizeni ndi 90%. Komabe, zimanenedwa kuti zolakwika zingakhale 10 masentimita muzowonjezera zazikulu kapena zochepa. Ganizirani za nambala iyi. Munthu wamfupi, mwinamwake, akanatha kupereka nsembe zambiri kuti akhale wamtali ndi masentimita 10. Ndipo asayansi amati "cholakwika" ...

Mfundo zotsutsa mfundo

Komabe, m'moyo timaona zosiyana kwambiri ndi malamulowa. Makolo omwe akukula kwambiri amakhala ndi ana aatali. Kawirikawiri pali zinthu zosiyana. Zopatula izi zimatipangitsa ife kulingalira ngati ma genetic okha amalamulira chizindikiro ichi kwa anthu. Ndipo ngati izo siziri chomwecho, ndiye momwe zingakulire mofulumira?

Ofufuzawa anapeza kuti kutalika kwa thupi lathu, kuphatikizapo maonekedwe a chibadwa, kumatengera kuti timadya bwino komanso kuchita masewera olimbitsa thupi, makamaka ubwana ndi unyamata. Mphamvu ya chibadwa cha munthu pa kukula kwake ndi 80%. 20% otsala ndi zinthu zakunja.

Akatswiri odziwa za umoyo kwa nthawi yaitali akhala akufufuza za kukula kwa oimira maiko osiyanasiyana. Iwo adapeza kuti kuwonjezeka kwa mitundu ina yazinthu kumagwirizana kwambiri ndi kusowa kwa zakudya komanso kusowa kwa zakudya m'thupi. Potsatira izi, ambiri anali ndi chidwi ndi momwe angachitire kuti akule mofulumira. Kodi muyenera kuchita chiyani izi?

Pofuna kudziwa momwe chakudya chimakhudzidwa ndi momwe anthu amathandizira, asayansi atha kuganiza kuti zakudya zina zimakhudza kwambiri chigawochi. Pakati pawo tingathe kutchula dzina:

• Vitamini D ndi zinc. Chofunika kwambiri ndi kugwiritsidwa ntchito kwa zinthu ziwiri izi zaka zoyambirira za moyo. Munthu wamkulu sayenera kuyembekezera zozizwitsa. Pambuyo pa msinkhu wina, kusintha kwa kukula kwawo ndi zakudya zina kapena kutenga vitamini-mineral complexes n'kovuta.
• Mapuloteni. Asayansi amatsimikizira kuti kukula kochepa kwa anthu a ku Japan ndi ku China kumagwirizanitsidwa ndi mapuloteni a nthawi yayitali omwe amaimira amitundu awa. Zoonadi, kusowa kwa mcherewu, kapena m'malo mwake amino acid omwe amapanga izo, zimakhudza kukula. Munthu sangakwanitse kukwaniritsa zomwe angathe kupatsidwa mwachilengedwe. Mwachitsanzo, achinyamata achinyamata a ku China ali aakulu kuposa masentimita 15 kuposa anzawo a zaka makumi asanu zapitazo. Choncho, ngati mukudabwa ndi funso la zomwe mungadye kuti zikule mofulumira, khalani ndi chakudya chodalirika mu mapuloteni.
• Mavitamini a gulu B. Zimatsimikiziridwa kuti kusowa kwawo kumawonetsedwa mu kukula.
• Vitamini A. Chinthu ichi chikuthandiza kukula.

Kuonjezerapo, ngati mukusamala za momwe mungakulire mofulumira, nkofunika osati zomwe mungadye, komanso momwe mungachitire.

Kuti mukule, muyenera kutafuna

Chakudya chautali chatsopano chimakhudza kwambiri chikhalidwe cha mimba, ntchito ya mtima ndi m'mimba. Ndikhalabe nthawi yaitali pakamwa, chakudyacho chimaphwanyidwa mokwanira ndipo chimakhuta ndi phula. Zotsatira zake, ndondomeko yoyamba kudya imayamba kale kuchokera pano. M'mimba, chiwombankhanga cha zinthu chimadutsa mwamphamvu kwambiri, zomwe zikutanthauza kuti zakudya zomwe zimafunikira kwambiri kuti kukula ndi chitukuko cha zamoyo zikhale bwino kwambiri.

Chakudya cham'mawa - chakudya chachikulu

Ambiri a ife timakhulupirira kuti chakudya cham'mawa chikhale chosavuta, ndipo ena amanyalanyaza izo ndipo amangoziphonya. Izi ndi zachabechabe komanso zovulaza thanzi. M'mawa, thupi limasowa mphamvu zambiri, zomwe zimagwiritsira ntchito poyambitsa machitidwe onse. Choncho, zonse zomwe amadya m'mawa, zimawotcha thupi lathu mopanda kufufuza. Selo lirilonse laumunthu likusowa mphamvu zowonjezera ndikugwira ntchito. Mphamvu izi timatengera kuchokera ku chakudya. Choncho, ngati mumasamala za funso lomwe mukufuna kuti mukule mofulumira, muyenera kudya kadzutsa bwino komanso moyenera. Chakudya chabwino m'mawa ndi phala kuchokera ku mbewu zonse.

Idyani nthawi zonse ndi pang'ono

Kuti mukhale ndi kagayidwe kamene mumadya nthawi zambiri komanso muzipinda zing'onozing'ono. Kusiyana pakati pa chakudya chiyenera kukhala maola 2-3. Kudya njirayi, mudzakhala ndi kagayidwe kabwino ka thupi, thupi lidzagwira ntchito bwino ndikugawa mahomoni ofunikira kuti mukhale ochuluka.

Musadye chakudya

Kusiyana kwa nthawi yaitali pakati pa chakudya ndi kosayenera pa zifukwa zingapo. Choyamba, bile ndi yochuluka, yomwe imakhala yovulaza kwa chimbudzi. Chachiwiri, pokhala opanda chakudya chamadzulo, munthu amakhala ndi chiopsezo chodya pa chakudya chamadzulo, ndipo izi ziri ndi mavuto a thupi lonse. Mphamvu zambiri zimagwiritsidwa ntchito popeta chakudya. Pamene kudya kwambiri, thupi limagwira ntchito. Koma mphamvu zothandiza izi ndi zothandiza pa chitukuko. Kotero ngati mukuganiza momwe mungakulire mofulumira, gwiritsani ntchito mphamvu zanu moyenera ndikudya nthawi.

Pambuyo pa chakudya - kupuma

Osati kudya kamodzi kokha kuti mugwire ntchito yolemetsa kapena masewera olimba. Perekani dongosolo lanu la kugaya mokwanira kuti lichite ntchito yake. Pambuyo kudya, tenga mphindi pang'ono kwa mphindi 30. Pa nthawi ino, ndibwino kuti muyende ndi kupeza mpweya wabwino. Izi zimalimbikitsa kwambiri kuyamwa ndi kuyamwa kwa zakudya.

Idyani bwino

Zakudya zamakono, mapepala, chokoleti, soda, ma hamburgers ndi zakudya zina zowonjezera ndi zakudya zopanda thanzi. Zakudya zonsezi zimaphatikizidwa ndi mafuta odzola, mchere, shuga kapena mawonekedwe ake, utoto, zosungira ndi oonetsera. Zinthu zoterezi ndi zachilendo kwa thupi, sizimakumbidwa ndikudziunjikira. Chotsatira chake, kuchepa kwa thupi kumasokonezeka, kukula kumakhala koletsedwa, kunenepa kwambiri ndi matenda ena akuluakulu zimachitika.

Pang'ono mchere

Mchere ndi chinthu chomwe ntchito yake iyenera kukhala yochepa. Zofuna za tsiku ndi tsiku za sodium chloride ndi magalamu atatu. Opeza zakudya amanena kuti mcherewu uli kale mu zakudya zomwe timadya. Kudya mopitirira muyeso kwa mankhwalawa kumawononga njira zamagetsi komanso sikulola kuti zikule mofulumira.

Zipatso ndi ndiwo zamasamba

Ndi masamba ndi zipatso zomwe ziri ndi zinthu zonse zofunika m'thupi: mavitamini, macro- ndi microelements. Onsewa athandiza anthu omwe sakudziwa kukula msanga. Pamene kutenthedwa kutenthedwa, mavitamini ambiri amawonongedwa, choncho idyani zipatso ndi ndiwo zamasamba mwatsopano. Inu mukhoza kuwapanga iwo mwatsopano. Makamaka zothandiza kukula ndi karoti, lalanje, phwetekere ndi mphesa timadziti.

Kulemba mowa mwauchidakwa

Kwa thupi la munthu, madzi ndi ofunikira kwambiri kuposa chakudya. Njira zonse zamagetsi zimachokera ku izi zamtengo wapatali. Ziwalo zina zili pafupi ndi madzi. Tsiku lililonse timataya pafupifupi 2 malita a chinyezi, ndipo ndalama izi zimayenera kubwereranso mwa kumwa madzi oyera. Izi ndizofunika kuti zikule ndikugwira bwino ntchito. Koma muyeneranso kumwa madzi molondola. Akatswiri samalimbikitsa kuchita izi panthawi ya chakudya, chifukwa chapamimba cha madzi chimachepetsedwa choncho. Zidzakhala zomveka kumwa madzi osapitirira theka la ola musadye chakudya komanso ola limodzi. Musaiwale lamulo ili. Kwa anthu onse, okhudzidwa ndi funso la momwe angayambire kukula mofulumira, uphungu wabwino udzakhala wogwirizana ndi ndondomeko ya kumwa mowa.

Lumikizani calcium

Palibe zotsatira zenizeni za zitsulo za calcium pa kukula kwaumunthu, koma popanda chinthu ichi, kugwira ntchito kwa thupi sikungatchedwe kwathunthu. Pa nthawi ya kukula kwa mafupa kukula, iwo amatambasula kutalika. Pofuna kupewa matendawa, thupi limasowa calcium.

Izi zimapangidwanso mosavuta kuchokera ku mkaka. Amaperekedwa mwa mawonekedwe a lactate. Mogwirizana ndi vitamini D, yomwe imapezekanso mkaka ndi mkaka, calcium imatanganidwa ndi kumangiriza thupi.

Kulowetsedwa kwa vitamini ndi mineral complex

Sikuti nthawi zonse timakhala ndi mwayi wodya zakudya zosiyanasiyana komanso tsiku ndi tsiku kuti tidzakhale ndi zofuna zathu zonse. Choncho, ndi bwino kutenga vitamini ndi mineral supplements. Musanagule mankhwalawa, kambiranani ndi dokotala wanu. Adzakuuzani za momwe mungakulire mofulumira, ndikupatseni chida choyenera.

Moyo wathanzi

Pofuna kukhala wathanzi komanso kuwonjezera kukula, muyenera kupewa zizolowezi zonse zoipa: kusuta fodya, uchidakwa, kugwiritsa ntchito mankhwala osokoneza bongo kapena kugwiritsa ntchito mankhwala osokoneza bongo. Kuwonjezera apo, musaiwale za zakudya zonse, zogwirizana komanso zathanzi. Pewani chakudya chokhala ndi chakudya chokhazikika ndi mafuta odzaza, omwe angaphatikizepo chakudya chofulumira komanso masitolo ambiri.

Pewani kugwiritsa ntchito zakumwa zozizwitsa, zimayambitsa kuwonongeka kosatha ku thupi lokula. Kwa achinyamata ambiri, chakudya chotero chakhala njira yamoyo. Komabe, aliyense wa iwo adzakhala ndi chidwi ndi funso la zomwe ziyenera kudyedwa kuti zikule mofulumira? Ntchito ya makolo, aphunzitsi ndi akatswiri azachipatala ndikuuza achinyamata kuti ali ndi zakudya zabwino komanso zabwino.

Zochita zathupi

Zimatsimikiziridwa kuti kuchita masewera olimbitsa thupi kumathandiza thupi la munthu. Kuti mukule mofulumira, muyenera kusewera masewera. Koma sikuti mitundu yonse ya maphunziro akuthupi imathandizira kuti izi zichitike. Zimatsimikiziridwa kuti mphamvuyo imalepheretsa mwana kukula. Ichi ndi chifukwa cha katundu wambiri wothandizira pa msana. Choncho, ngati mwatsimikiza kuonjezera kukula, ndiye kusambira bwino kapena masewera.

Njira zamankhwala zowonjezera kukula

Nthaŵi zina, achinyamata amasonyeza zovuta zomwe zimapangitsa kuti nthawi yayitali ikule. M'magulu oterewa, jekeseni wa mahomoni kapena opaleshoni yolumikiza ziwalo.

Pofuna chithandizo choterocho, zofunika zofunika kwambiri zimafunikira. Mankhwalawa amatha kukhala ndi zotsatira zoopsa. Mavitamini a mahomoni nthawi zina amapangitsa kukula kwa miyendo, yomwe siingathe kukonzedwa.

Njira yothandizira opaleshoni ndi ntchito yaikulu komanso yoopsa, yomwe pang'onopang'ono fupa limatambasula pogwiritsa ntchito njira yapadera yachitsulo. Kutalika kwa njirayi ndi pafupifupi chaka. Pa nthawi yonseyi wodwala amasunthira pamagulu. Koma molingana ndi zizindikiro zachipatala, mu opaleshoni iyi, magulu a mamiliyoni a anthu amafunikira.

Choncho, kuti akule mofulumira, achinyamata ambiri ayenera kudya zakudya zamtundu wambiri, olemera mavitamini, masewera, masewera ndi moyo wathanzi. Ngati mutatsatira malangizo awa, zotsatira zake sizidzatenga nthawi yaitali.