Nzira 9 dzekuwedzera Kureba Kwevana

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Vabereki vanogara vaine kushushikana nezve hutano hwevana vavo, kunyanya mumatanho ekutanga ekukura. Vana mazuva ano vanofarira chikafu chisina kudya kana ichienzaniswa nechikafu chakagadzirwa pamba. Nekudaro, kudya chikafu chakakodzera kwakakosha kwavari, sezvo kudya kwakaringana kunogona kubatsira mukukura kwakazara kwevana.

Ichi ndicho chikonzero nei vanamai vachinetseka nezve izvo vana vavo vanodya uye ivo vanoedza kuvaita kuti vadye mimwe miriwo yakasvibira. Munyika yanhasi, uko kureba kwakanaka kunowedzera kuhunhu hunofadza, zvakakosha kuti utarisire maitiro ako uye chikafu. Izvi zvinhu zvinofambisa kukura kwechisikigo pamwe neBMI yakanaka.

Muviri wemwana unoviga Hormone Yekukura Kwemunhu (HGH) pakukwanisa kwayo pakati pezera ramakore matatu negumi nerimwe uye inguva yakanaka yekudzidzira kukura kugonesa kurovedza muviri uye chikafu.

Nzira Dzekubatsira Mukukura Kwevana 'Kureba Uye Kurema

1. Kuchengeta kudya kunovaka muviri

Icho chinhu chakakosha kwazvo kuti mwana anodya mhando chaiyo yechikafu, aine hutano hwakakwana. Kudya kwakaringana kunosanganisira mukaka, mazai, miriwo yemashizha, oatmeal, nezvimwewo, uko mavitamini, makabhohaidhiretsi, mapuroteni nemafuta zviri muhuwandu hwakakwana. Ibasa raamai kuchengetedza mwana kure nechikafu chisina kudya izvo zvisina zvigadzirwa zvine hutano uye kuita kuti vana vadye mimwe miriwo, mapuroteni akaonda uye carbs akanaka. Zvinwiwa zvinotapira, machokoreti, mabhegi, ma pizza zvinokuvadza zvakanyanya vana kupfuura zvatingafungidzira.

Kudya kwakanaka kwakapfuma mune zvicherwa uye antioxidants izvo zvinomutsa hutachiona hwemwana. Izvi zvinobatsira kuvanzika kweHGH muchikamu chakakodzera, icho chinogonesa kukura uye kusimudzira. ^[1]

2. Kushandiswa kwepuroteni muhuwandu hwakakodzera

Mapuroteni anoonekwa seaya anovaka miviri yedu. Vanova nechokwadi chekuti muviri unokura uye unopora zvakafanira ^[piri] . Vitamin B3 zvakare yakakosha nzvimbo inogonesa kukura. Zvekudya zvakaita sehuku, mazai, soya bhinzi, nyemba, itsvo bhinzi zvine hupfumi muprotein. Tuna, howa, pizi dzakasvibira, makotapeya, nzungu, nezvimwewo inzvimbo yakanaka kwazvo yevhitamini B3.

3. Kutambanudza chiitiko

Kutambanudza ruzha kuri nyore, uye zvine simba rakakura mukukura kwevana. Ivo vanofanirwa kuunzwa mukarikhulamu yemwana kubva padanho rekutanga izvi zvinobatsira mukukwidziridzwa kwemuzongoza nekuvandudzwa kwemamiriro. Iwo maekisesaizi anogona kuve nyore sekumira akatwasuka zvigunwe pakatarisana nemadziro kana pasina rutsigiro, kubata zvigunwe wakamira uye uchichengeta musana wakatwasuka, nezvimwe.

4. Kudzidzira kurovedza muviri

Kurembera chiitiko chikuru chinobatsira mukukwikwidza kwemuzongoza uye kwave kuchidzidziswa kwemazera kuzviita nguva dzose kunogona kubatsira mukureba. Kunze kwezvo, kana zviitiko zvakaita sekudhonza kumusoro, kusundira kumusoro uye chin kumusoro zvichinge zvaziviswa mune zvinoitika zvevana, musana wavo uye mhasuru dzesimba dzinozosimba, zvichirerutsa kukura kwese-kwese ivo vanokwanisa uye vakagwinya ^[4] .

5. Nhanganyaya kune yoga tsika

Yoga yanga ichidzidziswa kubva kunguva diki yekutwasanudza miviri uye kuwana chiyero muhupenyu itsika yakanaka kutanga nayo. Kune huwandu hwakawanda hweiyo yoga poses iyo inobereka mukusimbisa mwana uye kuvaita vakareba ^[3] . Kwaziso yezuva kana Surya Namaskar chiitiko chimwe chete chinoisa muviri wese mukuyerera, kushanda musana wese, musana, maoko nemhasuru dzemakumbo.

Asanas senge chakrasana inobvumira vana kuti varere nemisana yavo uye vozosimudza misana yavo ichiita chimiro chearched, iine U-senge chimiro. Maoko nemakumbo zvinoshandiswa kusimudza muviri wese chiitwa ichi chinopa musana wakasimba uye musimboti mhasuru uye zvinobatsira mukukura nekukurumidza.

6. Kusvetuka nguva dzose

Kusvetuka chiitiko chinoshamisa checardio kuchengetedza vana vakagwinya uye vakagwinya. Inonzwika nemuviri wese uye inobatsira kuchengetedza moyo wakagwinya. Ichi chiitwa chinobatsira kutambanudza muviri wakazara, nekudaro uchiwedzera kukura kwehunyambiri hwemwana ^[5] .

7. Chiedza kumhanya uye kumhanya

Kumhanya chiitiko chinonakidza, icho chisiri chakanakira vana chete, asi zvakare chine huwandu hwebhenefiti kune vakura. Inovaka mhasuru dzemabhonzo, uye inowedzera simba muvana. Inoburitsawo kukura kwehomoni HGH muhuwandu hwakanaka, kuitira kuti vana vagone kureba ^[6] . Vana vangada tsika iyi kana vabereki vakavaperekedza uye kutora chikamu muchiitiko ichi.

8. Kurara kwakakodzera

Kurara kunoita basa rakakosha mukukura kwevana. Zvakakosha kuti mwana avate kanenge kwemaawa masere kwemazuva mazhinji, kuti akure zvakanaka uye apore kubva mukuneta. HGH, iyo yekukura kemikari, inowanzo kuvanzwa panguva dzekurara dzemwana ^[7] . Nekudaro, zvakakosha kuti mwana arege kudarika maawa ekurara.

Zvinotarisirwa kuti vabereki vadzivise kugara pasi uye kudzidzisa kudya kune hutano uye kurovedza muviri kwevana uye kwavo. Izvi zvinopedzisira zvaita kuti mwana akure akareba uye akasimba.

Zvino isu ticha tarisa kuti sei kudya kunovhiringidza kukura kwemwana uye zvakakosha zvekudya zvinhu zvekusanganisa mukudya kwemazuva ese.

Kureba kwevana kunonyanya kukanganiswa nemageneti evabereki nemhuri dzavo. Nekudaro, vabereki vazhinji vanogara vasingazive kuti nerubatsiro rwechikafu chakakodzera uye chikafu, vanogona kubatsira vana vavo kusvika pazvakanyanya kugona kwavo kukura. Inowedzera maitiro ese. Kunyangwe zvingasakonzere shanduko hofori, inogona kuve nechokwadi chekuwedzera mamwe mainji mune yakatemerwa kukwirira.

Zvinokosha Nutrients Kubatsira Kuwana Kudikanwa Kureba

1. Mapuroteni mapiritsi akakosha ezvokudya anowedzera kukura muvana. Ivo vanovaka mhasuru uye vanotakura kuvandudza uye kugadzirisa matishu. Kushomeka kwemapuroteni kunogona kudzora kukura kwehomoni uye kunoguma yakadzika BMI.

2. Zvicherwa simbi, potasium, ayodini, phosphorus, fluoride zvakafanira kuwedzera urefu hwevana. Calcium ndiyo imwe zvicherwa iyo isingosimbise mapfupa chete asiwo inosimudzira kukura kwakanaka.

3. Vitamin D inobatsira mukunwa nyore kwecalcium mukati memuviri. Kushomeka kweVitamin D kunogona kukonzera kuneta, mapfupa asina kusimba uye mhasuru zvinogona kukanganisa maitiro ekukura. Muriwo nemichero iri sosi yakanaka kwazvo yevhitamini A, B1, B2, C, F uye riboflavin, inogona kupa kudya kunovaka muviri, kwakaringana.

4. Carbohydrate muhuwandu hwakawandisa inogona kukuvadza, asi muzvikamu zvekutanga zvekukura kwevana, inopa simba uye kusimba kwemiviri yavo. Zvimwe zvinotariswa pese zviyo nezviyo zvinofanirwa kupihwa. Hupfu hwakanatswa, pizza, burger, nezvimwewo zvakakwirira mumafuta zvinofanirwa kudzivirirwa.

Zvikafu Zvinobatsira Mukukura Kwevana

1. Zvigadzirwa zvemukaka hupfumi hwakawanda hwezvicherwa uye vhitamini A, B, D uye E. Mukaka, curd, kottage chizi, yoghurt ine huwandu hwakanaka hwemapuroteni uye calcium inobatsira nekukura.

2. Mazai ane zvakawanda zvemukati memapuroteni, vhitamini D, vhitamini B12, calcium uye riboflavin. Ivo chikamu chakakosha chekudya. Vanamai vanogona kurasikirwa nekuda kwesarudzo pakati pezai mabikirwo, uye vana havafi vakatombofinhwa nekuzvidya.

3. Mativi ese ehuku, kunyanya zamu, ane mapuroteni akawanda. Ivo vanobatsira mukugadzirisa matishu uye kukura kwemhasuru kwemwana, nekudaro zvinokurudzira kuwedzera kukwirira.

4. Soyabhinzi kana tofu manyuko akanaka emapurotini ezvirimwa. Iwo akakwana mumavhitamini, mapuroteni, folate, fiber uye carbs, izvo zvakakosha mukukura kwemwana.

5. Banana chibereko chinowanikwa nyore chine potasium, calcium uye manganese. Inopa zvirinani kusimba uye hutachiona kumwana.

6. Oatmeal, nzungu nembeu pamwechete zvihombe omega fatty acids uye mapuroteni anopa hutano hwekukura. Dzinogona kudyiwa zuva nezuva nekuda kwekuseni kana senge chidya.

7. Kana vana vakaiswa mutsika yekudya miriwo yakasvibira senge sipinashi, broccoli, okra, pizi, bok choy nezvimwe, kubva pazera diki kwazvo, zviri nyore kwavari kuti vagare vachidya zvine hutano. Greens ane zvese zvinodiwa fiber, mavitamini uye mamineral, uye iwo anofanirwa kuve chikamu chakakosha pakudya.

8. Zvibereko zvakaita sepapaya, manwiwa, maapuro, apurikoti, nezvimwewo, zvine zvese zvakakosha zvinovaka muviri. Makarotsi hupfumi hwakawanda hwevhitamini A, C uye calcium inobatsira kuchengetedza mapfupa akasimba.

9. Mbeu dzese dzinoshanda mukupa mwana simba rinodiwa. Izvo zvine iron, magnesium, fiber, selenium, nezvimwewo, zvinobatsira mukukura kwemwana.

10. Hove dzakakora salmon, tuna, uye cod dzine mapuroteni akawanda uye vhitamini D. Kunyangwe nyama tsvuku inogona kupihwa zvine mwero zvinoda mapuroteni.

11. Turnips dzinogona kudyiwa kukwirisa mahormone ekukura zvakare dura remamineral akakosha uye mavitamini.

12. Kune zvekare mabikirwo akagadzirwa pamba anobatsira mukukura kwemwana. Imwe yeaya mapapiro inoda kusanganisa mukombe wemukaka unodziya uye 1 zai mune blender. Supuni yeuchi inofanira kuwedzerwa kwairi pakupedzisira uye inomutswa zvakanaka. Mazai nemukaka, ese ari maviri manyuko akanaka epuroteni uye calcium inobatsira mukukura zvakasununguka. Kushandiswa kwechinwiwa ichi zuva rega rega kunogona kuratidza kushanduka zvishoma nezvishoma pakukwirira.

1. [1]Lifshitz F. (2010). Nutrition uye kukura. Zvinyorwa zvekutsvagisa kwekiriniki mune zvevana endocrinology, 1 (4), 157-163.
2. [piri]Kabir, I., Rahman, M. M., Haider, R., Mazumder, R. N., Khaled, M. A., & Mahalanabis, D. (1998). Kuwedzera kukwirira kwekuwana kwevana vanodyiswa yakakwira-protein chikafu panguva yekugwinya kubva shigellosis: mwedzi mitanhatu yekutevera-yekudzidza. Chinyorwa chehutano, 128 (10), 1688-1691.
3. [3]Chatterjee, S., & Mondal, S. (2014). Mhedzisiro yekugara uchidzidziswa yogic pane kukura mahormone uye dehydroepiandrosterone sulphate seyendocrine mucherechedzo wekukwegura. Zviratidzo-zvakavakirwa zvinowirirana uye imwe nzira yekurapa: eCAM, 2014, 240581.
4. [4]Jørgensen, E.H, & Jobling, M. (1993). Mhedzisiro yekurovedza muviri pakukura, kushandisa chikafu uye osmoregulatory kugona kwevechidiki Atlantic salmon, Mapira salar. Mvura yemvura, 116 (2-3), 233-246.
5. [5]Ha, A. S., & Ng, J. (2017). Tambo kusvetuka kunowedzera mapfupa emamineral density pacalcanei yevasikana vanozadza muHong Kong: Kuongorora kwekuyedza. PloS imwe, 12 (12), e0189085.
6. [6]Kraemer, R. R., Durand, R. J., Acevedo, E. O., Johnson, L. G., Kraemer, G. R., Hebert, E. P., & Castracane, V. D. (2004). Kumhanya kwakasimba kunowedzera kukura kwehomoni uye insulin-senge kukura chinhu-ini ndisina kuchinja ghrelin. Ongororo Biology uye Mushonga, 229 (3), 240-246.
7. [7]Van Cauter, E., & Copinschi, G. (2000). Hukama pakati pekukura kwehomoni nehope. Kukura Hormone & IGF Tsvagiridzo, 10, S57-S62.

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