Iindlela ezili-9 zokunyusa ubude babantwana

Amagama Aphezulu Ebantwaneni

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Abazali bahlala bexinzelelo malunga nempilo yabantwana babo, ngakumbi kumanqanaba okuqala okukhula. Abantwana kwezi ntsuku bakhetha ukutya okungekho mpilweni xa kuthelekiswa nokutya okwenziwe ekhaya okunempilo. Nangona kunjalo, ukutya ukutya okufanelekileyo kubalulekile kubo, kuba ukutya okufanelekileyo kunokunceda ekukhuleni kwabantwana.

Esi sizathu sokuba oomama bexhalabile malunga noko kutyiwa ngabantwana babo kwaye bazama ukubenza batye imifuno eluhlaza ngakumbi. Kwihlabathi lanamhlanje, apho ukuphakama okuhle kongeza kubuntu obunomtsalane, kubalulekile ukukhathalela indlela yesiqhelo nokutya. Ngokuqinisekileyo ezi zinto ziququzelela ukukhula kwendalo kunye ne-BMI elungileyo.

Umzimba womntwana uthumela iHormone yokuKhula koLuntu (HGH) kwinqanaba eliphezulu eliphakathi kweminyaka emi-3 neli-11 kwaye lelona xesha lilungileyo lokuziqhelanisa nokukhula okuvumela imithambo kunye nokutya.

Iindlela zokunceda ekukhuleni kobude babantwana kunye nobunzima

1. Ukugcina ukutya okunesondlo

Yinto ebaluleke kakhulu ukuba umntwana atye ukutya okufanelekileyo, kunye nesondlo esigqibeleleyo. Ukutya okunezakha-mzimba kukho ubisi, amaqanda, imifuno enamagqabi, i-oatmeal, njl njl, apho iivithamini, iikhabhohayidreyithi, iiproteni kunye namafutha zininzi ngokwaneleyo. Luxanduva lukamama ukugcina umntwana ekutyeni okungenampilo okungenazithako zisempilweni kwaye enze abantwana batye imifuno engaphezulu, iiproteni ezibhityileyo kunye neecarbs. Iziselo ezinencasa, iitshokholethi, iiburgers, ii-pizza zenza ingozi enkulu ebantwaneni kunokuba sicinga.

Ukutya okufanelekileyo kutyebile kwizimbiwa kunye nee-antioxidants ezonyusa ukungakhuseleki komntwana. Oku kuququzelela ukugcinwa kwe-HGH kwindawo efanelekileyo, eyenza ukukhula kunye nophuhliso. ^[1]

2. Ukusetyenziswa kweprotein ngesixa esifanelekileyo

Iiproteni zithathwa njengeebhloko zokwakha imizimba yethu. Baqinisekisa ukuba umzimba uyakhula kwaye uchacha ngokufanelekileyo ^[Mbini] . I-Vitamin B3 ikwayindawo ebalulekileyo eyenza ukukhula. Izinto zokutya ezifana nenkukhu, amaqanda, iimbotyi zesoya, iilentile, iimbotyi zezintso zityebile kwiiproteni. I-tuna, i-mushroom, ii-ertyisi eziluhlaza, ii-avocado, amandongomane, njl njl, ngowona mthombo mhle wevithamini B3.

3. Umsebenzi wolula

Ukolula izandi kulula, kwaye zinempembelelo enkulu ekukhuleni kwabantwana. Kuya kufuneka bangeniswe kwikharityhulamu yomntwana ukusuka kwinqanaba lokuqala oku kuya kunceda ekwandiseni umqolo kunye nokuphuculwa komzimba. Ukuzivocavoca kunokuba lula njengokuma nkqo ezinzwaneni udongeni okanye ngaphandle kwenkxaso, ukuchukumisa iinzwane ngelixa umile kunye nokugcina umqolo uthe nkqo, njl.

4. Ukuziqhelanisa nokuzilolonga

Ukuxhoma ngumsebenzi omkhulu onceda ekwandeni komqolo kwaye uqheliselwe iminyaka ukwenza rhoqo kunokunceda ukuba ube mde. Ngaphandle koko, ukuba imisebenzi enje ngokutsala, ukutyhala kunye nokunyuka kwesilevu kwaziswa kwinkqubo yabantwana, izihlunu zabo zomqolo nezengalo ziya komelela, zibhexesha ukukhula okuzeleyo baya kulunga kwaye basempilweni. ^[4] .

5. Intshayelelo yokuziqhelanisa neyoga

I-Yoga iqhelisiwe ukusukela kumaxesha amandulo ukolula imizimba kunye nokufumana ibhalansi ebomini ngumkhwa ofanelekileyo ukuqala ngawo. Kukho inkitha ye-yoga poses eneziqhamo ukomeleza umntwana kunye nokuzenza zide ^[3] . Umbuliso welanga okanye uSurya Namaskar ngumsebenzi omnye obeka umzimba wonke kubumanzi, usebenza wonke umqolo, umqolo, iingalo kunye nezihlunu zemilenze.

I-Asanas efana ne-chakrasana ivumela abantwana ukuba balale ngomqolo kwaye emva koko baphakamise imiqolo yabo besenza imilo ye-arched, enesakhiwo esifana ne-U. Iingalo kunye nemilenze zisetyenziselwa ukuphakamisa umzimba wonke lo msebenzi unika umqolo owomeleleyo kunye nezihlunu ezingundoqo kunye noncedo ekukhuleni ngokukhawuleza.

6. Ukutsiba rhoqo

Ukutsiba ngumsebenzi we-cardio omangalisayo ukugcina abantwana besempilweni kwaye belungile. Ithoni umzimba uphela kwaye inceda ukugcina intliziyo isempilweni. Lo msebenzi unceda ukolula umzimba opheleleyo, oko kuphucula ukukhula nkqo kwetakane ^[5] .

7. Ukubaleka ngokulula kunye nokubaleka

Ukubaleka ngumsebenzi owonwabisayo, ongalunganga kuphela kubantwana, kodwa une-plethora yezibonelelo kubantu abadala. Yakha izihlunu zethambo, kwaye yonyuse amandla ebantwaneni. Ikwakhupha kwakhona ukukhula kwehomoni HGH ngobungakanani obulungileyo, ukuze abantwana babe mde ^[6] . Abantwana bayayithanda le nto ukuba abazali bayabakhapha kwaye bathathe inxaxheba kulo msebenzi.

8. Ukulala ngokufanelekileyo

Ukulala kudlala indima ebalulekileyo ekukhuleni kwabantwana. Kubalulekile ukuba umntwana alale ubuncinci iiyure ezisibhozo ubuninzi beentsuku, ukuze akhule ngokwesiqhelo kwaye achache ekudinweni. I-HGH, ukukhula kwehomoni, ihlala ifihliwe ngexesha lokulala komntwana ^[7] . Yiyo loo nto kubalulekile ukuba umntwana angadluli iiyure zokulala.

Kuyimfuneko ukuba abazali bakuphephe ukuhlala nje bengenzi nto kwaye bafundise ukutya okusempilweni kunye nokuzilolonga rhoqo ebantwaneni nakwiziqu zabo. Oku ekugqibeleni kuya kwenza ukuba umntwana akhule abe mde kwaye omelele.

Ngoku siza kujonga indlela isondlo esikuchaphazela ngayo ukukhula komntwana kunye nezinto zokutya ezibalulekileyo ekufuneka sizibandakanye ekutyeni kwemihla ngemihla.

Ukuphakama kwabantwana kuchaphazeleka ikakhulu kwimfuza yabazali kunye neentsapho zabo. Nangona kunjalo, uninzi lwabazali bahlala bengazi ukuba ngoncedo lokutya okufanelekileyo kunye nokutya okunesondlo, banokunceda abantwana babo bafikelele kwinqanaba eliphezulu lokukhula kwabo okuqhelekileyo. Ikhuthaza yonke inkqubo. Ngelixa isenokungabangeli utshintsho olukhulu, inokuqinisekisa ukonyusa iisentimitha kubude obumiselwe kwangaphambili.

Izakha-mzimba ezibalulekileyo ukunceda ukufezekisa ubude obunqwenelekayo

1. Iiproteni ziyimfuneko ebalulekileyo ekutyeni ekhulisa ukukhula kwabantwana. Bakha izihlunu kwaye bathwala ukukhula kunye nokugcinwa kwezicubu. Ukusilela kweeproteni kunokucothisa ukukhula kwehomoni kunye nesiphumo seBMI esezantsi.

2. Izimbiwa ezifana ne-iron, i-potassium, iodine, i-phosphorus, i-fluoride ziyimfuneko ekwandiseni ukuphakama kwabantwana. I-calcium yenye yezimbiwa engagcinisi nje ukomeleza amathambo kodwa ikwakhuthaza ukukhula okusebenzayo.

3. Vitamin D inceda ekufunxeni lula calcium emzimbeni. Ukusilela kweVitamin D kunokubangela ukudinwa, amathambo abuthathaka kunye nezihlunu kunokuba nefuthe elibi kwinkqubo yokukhula. Imifuno kunye neziqhamo ezingumthombo obalaseleyo wevithamini A, B1, B2, C, F kunye ne-riboflavin, zinokuba negalelo kwisidlo esinesondlo, esifanelekileyo.

4. IiCarbohydrate ezininzi kakhulu kunokuba yingozi, kodwa kumanqanaba okuqala okukhula kwabantwana, inika amandla kunye namandla emizimbeni yabo. Kufuneka kugxilwe ngakumbi kwizinkozo nakwiisiriyeli. Umgubo ocoliweyo, ipitsa, iburger, njl., Ezinamafutha amaninzi kufuneka zithintelwe.

Ukutya okuNceda ekukhuleni kwabantwana

1. Iimveliso zobisi ngumthombo otyebileyo wezimbiwa kunye novithamini A, B, D kunye no-E. Ubisi, i-curd, i-cottage cheese, iyogathi ine-protein elungileyo kunye ne-calcium enceda ekukhuleni.

2. Amaqanda anomxholo ophezulu weeproteni, ivithamin D, ivithamini B12, calcium kunye ne-riboflavin. Ziyinxalenye eyimfuneko yokutya. Oomama banokulahleka ngenxa yokhetho phakathi kweeresiphi zeqanda, kwaye abantwana abanakuze bakruquke kukutya.

3. Onke amalungu enkuku, ingakumbi ibele, ane proteni eninzi. Banceda ekulungiseni izicwili kunye nakwimisipha yokukhula komntwana, oko ke kukhuthaza ukwanda kokuphakama.

4. Iimbotyi zesoya okanye itofu yimithombo elungileyo yeeproteni zemifuno. Zanele iivithamini, iiproteni, ifolk, ifayibha kunye neecarbs, eziyimfuneko ekukhuleni komntwana.

5. Ibhanana sisiqhamo esifumaneka ngokulula esiqulathe i-potassium, ikhalsiyam kunye nemanganizi. Inika amandla angcono kunye nokukhusela umntwana.

6. I-oatmeal, amandongomane kunye nembewu xa zizonke ziyimithombo emikhulu ye-omega fatty acids kunye neeproteni zibonelela ngamandla ekukhuleni. Zingatyiwa yonke imihla ngesidlo sakusasa okanye njengesiqwengana.

7. Ukuba abantwana babekwa kumkhwa wokutya imifuno eluhlaza enjengespinatshi, i-broccoli, okra, ii-ertyisi, i-bok choy njlnjl., Besebancinane kakhulu, kulula ukuba baziqhelanise nokutya okusempilweni. Imifuno iqulethe yonke ifayibha eyimfuneko, iivithamini kunye neeminerals, kwaye kufuneka zibe yinxalenye ebalulekileyo yesidlo.

8. Iziqhamo ezifana nepapa, ivatala, ii-apile, iiapilkosi, njalo njalo, ziqulathe zonke izakha mzimba ezibalulekileyo. Iminqathe ingumthombo otyebileyo wevithamini A, C kunye necalcium encedisa ekugcineni amathambo omelele.

9. Zonke iinkozo ziyasebenza ekuboneleleni umntwana ngamandla afunekayo. Ziqulathe isinyithi, i-magnesium, ifayibha, i-selenium, njl, ezinceda ekukhuleni komntwana.

10. Iintlanzi ezinamafutha ezifana nesalmon, ityhuna, kunye nekhowudi ziphezulu kwiiproteni kunye nevithamini D. Nokuba inyama ebomvu inokunikwa ngokumodareyitha kwiimfuno zeprotheni.

11. Iitheniphu zinokutyiwa ukulinganisa ukukhula kwamahomoni ikwagcina indawo yokugcina iiminerali ezifanelekileyo kunye neevithamini.

12. Kukwakho neeresiphi ezenziwe ekhaya ezinceda ekukhuleni komntwana. Enye yezo zokupheka ifuna ukuxuba ikomityi yobisi olufudumeleyo kunye neqanda eli-1 kwi-blender. Ipunipoon yobusi kufuneka yongezwe kuyo ekugqibeleni kwaye ivuselelwe kakuhle. Amaqanda kunye nobisi, zombini ziyimithombo elungileyo yeprotheni kunye necalcium encedisa ekukhuleni ngokwendalo. Ukusetyenziswa kwesi siselo yonke imihla kunokubonisa utshintsho ngokuthe ngcembe kubude.

1. [1]I-Lifshitz F. (2010). Isondlo kunye nokukhula. Ijenali yophando lweklinikhi kwi-endocrinology yabantwana, 1 (4), 157-163.
2. [Mbini]Kabir, I., Rahman, M. M., Haider, R., Mazumder, R. N., Khaled, M. A., kunye noMahalanabis, D. (1998). Ukonyuka kokuzuza kokuphakama kwabantwana abondla ukutya okuneproteni ephezulu ngexesha lokuchacha kwi-shigellosis: isifundo esilandelelweyo seenyanga ezintandathu. Ijenali yesondlo, i-128 (10), 1688-1691.
3. [3]IChatterjee, S., kunye neMondal, S. (2014). Iziphumo zoqeqesho lwe-yogic rhoqo kwi-hormone yokukhula kunye ne-dehydroepiandrosterone sulphate njengommakishi we-endocrine yokuguga. Iyeza elongezelelekileyo elisekwe kubungqina kunye nelinye: i-eCAM, 2014, 240581.
4. [4]UJørgensen, E.H, kunye noJobling, M. (1993). Iziphumo zokuzilolonga ekukhuleni, ukusetyenziswa kokutya kunye namandla osmoregulatory kulutsha lweAtlantic salmon, Salar salar. Izilwanyana zasemanzini, 116 (2-3), 233-246.
5. [5]I-Ha, A. S., kunye neNg, J. (2017). Ukutsiba ngentambo kukonyusa uxinano lwamaminerali e-calcanei yamantombazana afikisayo e-Hong Kong: Uphando lwe-quasi-experiment. IPloS inye, 12 (12), e0189085.
6. [6]UKraemer, R. R., Durand, R. J., Acevedo, E. O., Johnson, L. G., Kraemer, G. R., Hebert, E. P., kunye noCastracane, V. D. (2004). Ukubaleka okunamandla kukonyusa ukukhula kwehomoni kunye nokukhula okufana ne-insulin-ngaphandle kokutshintsha i-ghrelin. Uvavanyo lwebhayoloji kunye noNyango, 229 (3), 240-246.
7. [7]UVan Cauter, uE, kunye noCopinschi, G. (2000). Unxibelelwano phakathi kokukhula kwehomoni kunye nokulala. IHormone yoKhula kunye noPhando lwe-IGF, 10, S57-S62.

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