Unoda Kuwedzera Kureba Kwako? Idya Izvi Zvikafu 9

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Ndiwe munhu anowanzo bvunzwa, 'chii kureba kwako'?. Zvakanaka, kukwirira chinhu chakanyanya kunetsekana kune vamwe vanhu. Ivo vanotanga kuve neyakareruka yakaoma kana vanhu vatanga kuvaseka. Nekudaro, ichi chinyorwa chichagadzirisa kunetseka kumwechete uye kukurukura zvimwe zvekudya zvaunogona kudya kuti uwedzere kukwirira.

Ndezvipi Zvinhu Zvino Sarudza Kureba Kwako?

Kureba kwako kunoenderana nemagene ako kune imwe nhanho. Pamusoro pemapatya, masayendisiti anoona magene uye kuti anokanganisa sei kukwirira kwemuviri zvinoreva kuti kana rimwe zamu rakareba rimwe racho rinogona kunge rakarebawo ^[1] , ^[piri] . Uye zvichibva pachidzidzo ichi, kwakatenderedza 60 muzana kusvika makumi masere muzana yemusiyano wehurefu muvanhu inyaya yegenetics uye imwe 20 muzana kusvika 40 muzana inokonzerwa nehutano ^[3] , ^[4] .

Hormone yekukura kwevanhu (hGH), iyo inosanganisira 191 amino acids, inogadzirwa nepituitary gland inoita chinzvimbo chikuru mukukura, kuumbwa kwemuviri, metabolism uye kugadzirisa maseru. ^[5] , ^[6] . Iyi yekukura kemikari inokurudzira kukura kwese matishu emuviri, kusanganisira mapfupa. Mushure memakore makumi maviri, kukwirira kunomira kuwedzera uye chikonzero maplate ako ekukura kana epiphyseal mahwendefa, shwashwa inowanikwa padhuze nekuguma kwemapfupa ako marefu. ^[7] .

Kureba kwako kunowedzera nekuda kwekureba kwemapfupa akareba, nekuda kwehunhu hunoshanda hwemapureti ekukura. Asi, kana munhu ave pedyo nemugumo wekuyaruka, shanduko yehormone inobvumira iwo mahwendefa ekukura kuti asashande uye kurebesa kwemapfupa kunomira. Apa ndipo panomira kukwirira kwako. Nekudaro, kudya chikafu chine hutano kunogona kubatsira.

Zvekudya Kuti Uwedzere Kureba Kwako

1. Turnipip

Turnips dzinoonekwa dzakapfuma zvakanyanya mukukura kwemahormone, uye inodya matipipi inogona kubatsira mukuwedzera kukwirira. Yakafuma mumavhitamini, zvicherwa, uye faibha, zvinogona kubatsira kusimudzira kusevha kwekukura kwemahormones mumuviri izvo zvinobatsira mukuwedzera kukwirira. Zvimwe kunze kweiyo matipipi ndiwo sosi yakanaka kwazvo ye phosphorus, vhitamini B2, vhitamini K, potasium, magnesium uye manganese.

2. Raspberries

Raspberries akapfuma mu melatonin iyo inogona kuwedzera kuburitswa kweyekukura kwehomoni yevanhu kusvika pamazana gumi neshanu muzana. Chidzidzo ichi chinoratidza kuti melatonin inokurudzira iyo pituitary gland iyo inokonzeresa iyo secretion yekukura kwehomoni kuburikidza nenzira munzira mumuviri dzinobatsira mukuwedzera kukwirira ^[8] . Raspberries zvakare yakasarudzika sosi yevhitamini C, manganese uye yekudya fiber.

3. Mazai

Mazai ndechimwe chikafu chinogona kusimudzira kugadzirwa kwekukura kwehormoni nekuda kwekuvapo kwecholine, vhitamini inogadziriswa nemvura. Vitamin iyi ndiyo inotungamira yeiyo neurotransmitter acetylcholine iyo inowedzera kukwirira kwako uye simba panguva imwe chete zvichienderana neongororo ya2008 yakaburitswa muRondedzero yeInternational Society of Sports Nutrition ^[9] . Choline zvakare chinhu chakakosha chinovaka muviri chinodiwa pakuisa maseru, kuumbika kwesero, kuumbwa kwemabhonzo, uye kutakura lipid ^[10] .

4. Zvigadzirwa zvemukaka

Zvigadzirwa zvemukaka zvinosanganisira cottage chizi, mukaka, curd, uye yogati zvese zvakakwirira mumaminerari akakosha sevhitamini A, calcium, vhitamini E, vhitamini D uye vhitamini B.Mukaka une zvese zvakakosha mapfumbamwe amino acids ayo anobatsira mukukura kwe masero uye inoonekwa seyakazara protein chikafu. Iyo yakakwira mwero weamino acids mune zvigadzirwa zvemukaka zvinoita basa rakakura mukukonzeresa kugadzirwa kwechisikirwo kwevanhu kukura kwehomoni ^{[gumi neimwe]} .

5. Huku nenyama yemombe

Zvakafanana nemazai, huku uye nyama yemombe zvine mapuroteni akawanda anoita chikafu chakanakisa chine mapuroteni. Nyuchi uye nyama yemombe zvese zvinobatsira mukuvaka matishu uye mhasuru uye zvinokurudzira kukura kwevanhu mahormone secretion. Huku yakakwira mu l-arginine, amino acid iyo yakadzidzwa seinogona kukurudzira yekukura kwehomoni secretion. Nzombe, kune rimwe divi, ine maamino acids ayo anogadzira l-ornithine iyo inomutsa yako mahormone ekukura neanosvika kana nguva ^[12] .

6. Hove dzakakora

Hove dzakakora salmon yemusango uye tuna zvakazara neprotein uye vhitamini D. Mapuroteni, sekuziva kwedu tese chivakwa chemuviri wedu, icho chinobatsira mukuvaka matishu uye kuwedzera kukwirira. Mapuroteni ane ese akakosha amino acids ayo anozivikanwa nekuwedzera mahormone ekukura uye akakoshawo kuchengetedza yakasimba uye ine hutano mapfupa, nyama, mhasuru, nhengo, ganda nemeno ^[13] .

7. Ndini

Soy chikafu chakazara-chinozadza chikafu izvo zvinogona kuwedzera kukwirira kwako kana zvikadyiwa zuva nezuva nekuda kwekuvapo kweamino acid l-arginine. Iyo inowedzera yako ekukura mahormone mazinga nekusimudzira iyo pituitary gland ^[14] . Iyo zvakare inovandudza mapfupa uye tishu mashoma mashoma. Sanganisa yakabikwa kana yakabikwa soya mumasadhi ako, mupunga nemimwe midziyo.

8. Nutsu nembeu

Nutsu nembeu zvinodyiwa sezvikafu zvekugutsa nzara yako. Nutswe kunge nzungu, walnuts nemaamondi nembeu semhodzi dzemhanga, mbeu yeflakisi, nezvimwewo, vakapfuma mu-l-arginine, amino acid inokonzeresa kukura kwehomoni yekukura kwevanhu. Idzo nzungu nembeu zvakare zvine mazinga epamusoro e gamma-aminobutyric acid (GABA) iyo inosimudzira iyo pituitary gland kuti ibudise yakawanda yekukura kwehomoni ^{[gumi neshanu]} .

9. Ashwagandha

Ashwagandha, inozivikanwawo seIndia ginseng, inobatsira kuwedzera kukwirira. Mhando dzakasiyana dzemaminerari aripo mumiriwo anowedzera mapfupa uye anowedzera kuwanda kwemapfupa uye zvakare inokwanisa kukanganisa kukura kwehomoni munzira isina kunangana. Iwe unogona kudya ashwagandha nekusanganisa mapuniko maviri ehupfu hwayo mugirazi remukaka.

Zvakanakira Uye Mativi Mhedzisiro YeAshwagandha (Indian Ginseng) Iwe Unofanirwa Kuziva

Dzimwe Nzira dzekuwedzera Kureba Kwako

• Exercise pane yakakwira-kusimba kusimudzira kwevanhu kukura mahormone mazinga.
• Wana huwandu hwakaringana hwekurara sezvo ongororo dzakaratidza kuti kusawana kurara zvakakwana kunogona kudzikisa huwandu hwekukura kwehomoni iyo inogadzirwa nemuviri wako ^[16] .
• Dzidzira yoga uye kushambira.
• Nakidzwa nekudya kwakaringana uye dzidzira chimiro chakanaka.

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