Ngaphandle nje
- Chaitra Navratri 2021: Umhla, iMuhurta, izithethe kunye nokubaluleka kwalo mnyhadala
- U-Hina Khan uyakhazimla phezulu nge-Copper Green Eye Shadow Kwaye i-Glossy Nude Lips Fumana ukuKhangela kumanyathelo ambalwa alula!
- I-Ugadi kunye ne-Baisakhi 2021: Spruce Jonga ukuHamba kweFestive kunye neeCelebs-eziPhefumlelweyo zeSuti
- I-Horoscope yemihla ngemihla: 13 Epreli 2021
Ungaphoswa
- USharad Pawar uya kukhutshwa esibhedlele ngeentsuku ezimbini
- Ixabiso leGolide liwe ngokungekho xhala kwiiNBFCs, iibhanki kufuneka ziBukele
- Amatyala e-AGR kunye nefandesi yakutshanje yeSpectrum enokuthi ichaphazele icandelo leTelecom
- I-Yonex-Sunrise India ivule i-2021 iseti ngoMeyi, eza kubanjelwa ngasemva kweengcango ezivaliweyo
- UGudi Padwa 2021: UMadhuri Dixit ukhumbula ukubhiyozela uMnyhadala weAuspicious kunye nosapho lwakhe
- Mahindra Thar Ukubhukisha ukuwela i-50 000 Milestone kwiinyanga nje ezintandathu
- Isiphumo sokugqibela se-2021 samapolisa e-Bihar Bihar
- Iindawo ezili-10 ezigqibeleleyo zokundwendwela eMaharashtra ngo-Epreli
Ngaba ungoyena mntu uhlala ebuzwa, 'yintoni ukuphakama kwakho'? Ewe, ukuphakama yeyona nto ibaxhalabisayo abanye abantu. Baqala ukuba nobunzima xa abantu beqala ukubagculela. Yiyo loo nto eli nqaku liza kujongana nenkxalabo efanayo kwaye lixoxe ngokutya okunokutya ukuze wandise ubude.
Zeziphi izinto ezichonga ukuphakama kwakho?
Ukuphakama kwakho kuxhomekeke kwimfuza yakho ukuya kuthi ga kwinqanaba elithile. Ngokusekwe kwizifundo zamawele, izazinzulu zichonga imfuza kunye nendlela ekubuchaphazela ngayo ukuphakama komzimba oko kuthetha ukuba iwele elinye lide elinye linokuba lide ngokunjalo [1] , [Mbini] . Kwaye ngokusekwe kolu phononongo, malunga neepesenti ezingama-60 ukuya kwiipesenti ezingama-80 umahluko kubude ebantwini kungenxa yemfuza kwaye enye ipesenti engama-20 ukuya kuma-40 ipesenti kungenxa yesondlo [3] , [4] .
Ihommone yokukhula komntu (hGH), ene-amino acid eyi-191, iveliswa yidlala yebhinqa elidlala indima enkulu ekukhuleni, ekwakhiweni komzimba, kwimetabolism nakwiseli yokulungiswa. [5] , [6] . Le hormone yokukhula ivuselela ukukhula kwazo zonke izicubu zomzimba, kubandakanya amathambo. Emva kweminyaka engama-20, ukuphakama kuyeke ukwanda kwaye isizathu ngamacwecwe akho okukhula okanye iiplate zeepiphyseal, intlala efumaneka kufutshane nasekupheleni kwamathambo akho amade [7] .
Ukuphakama kwakho kuyanda ngenxa yokwandiswa kwamathambo amade, ngenxa yendalo esebenzayo yamacwecwe okukhula. Kodwa, xa umntu ekufutshane esiphelweni sokufikisa, utshintsho lwehomoni luvumela ukuba iipleyiti zokukhula zingasebenzi kwaye nokwandiswa kwamathambo kuyeke. Kulapho ukuphakama kwakho kuyeka khona. Nangona kunjalo, ukusebenzisa ukutya okusempilweni kunokunceda.
Ukutya ukuze wandise ubude bakho
1. Itheniphu
Iitheniphu zifunyenwe zityebe kakhulu kwihomoni yokukhula, kwaye ukusebenzisa iitheniphu kunokunceda ekunyuseni ukuphakama. Ityebile iivithamini, iiminerali, kunye nefayibha, zinokunceda ukukhulisa ukukhutshwa kwehomoni yokukhula emzimbeni ethi yona incede ekunyuseni ukuphakama. Ngaphandle kwaleyo itheniphu ngumthombo ogqwesileyo we-phosphorus, i-vitamin B2, i-vitamin K, i-potassium, i-magnesium kunye ne manganese.
2. Iirasberries
Iirasibheri zityebile kwi-melatonin ezinokunyusa ukukhutshwa kwehommone yokukhula komntu ukuya kuthi ga kwiipesenti ezili-157. Uphononongo lubonisa ukuba i-melatonin ivuselela i-pituitary gland leyo ibangela ukukhutshwa kwe-hormone yokukhula ngeendlela zomzimba ezinceda ukwandisa ukuphakama [8] . Iirasibheri zikwangumthombo ogqwesileyo wevithamini C, imanganizi kunye nefayibha yokutya.
3. Amaqanda
Amaqanda okunye ukutya okunokuphucula imveliso yehomoni yokukhula ngenxa yobukho be-choline, ivithamini enyibilikayo emanzini. Le vithamini sisandulela se-acetylcholine ye-neurotransmitter eyonyusa ubude bakho kunye namandla ngexesha elinye ngophando lowe-2008 olupapashwe kwiJenali yoMbutho waMazwe ngaMazwe weSondlo sezeMidlalo. [9] . I-Choline ikwasisondlo esifunekayo ekubonakaliseni iiseli, ukwakhiwa kweseli, ukwakheka kwethambo, kunye nokuthuthwa kwe-lipid [10] .
4. Iimveliso zobisi
Iimveliso zobisi ezibandakanya i-cottage cheese, ubisi, i-curd, kunye ne-yogurt zonke ziphezulu kwizimbiwa ezibalulekileyo ezinjengevithamini A, calcium, ivithamin E, ivithamin D kunye novithamini B. Ubisi luqulathe zonke ii-amino acid ezilithoba ezikunceda ukukhula iiseli kwaye zithathwa njengokutya okupheleleyo kwiprotein. Inqanaba eliphezulu lee-amino acid kwiimveliso zobisi zidlala indima enkulu ekuvuseleleni imveliso yendalo yokukhula komntu [Shumi elinanye] .
5. Inkukhu kunye nenyama yenkomo
Ngokufana namaqanda, inkukhu kunye nenyama yenkomo zineeprotheyini ezininzi ezenza zombini ukutya okune-protein. Inkukhu kunye nenkomo zombini zinceda ekwakheni izicubu kunye nezihlunu kwaye zikhuthaza ukukhula kwehommone yokukhula komntu. Inkukhu iphezulu kwi-l-arginine, i-amino acid eye yafundwa njengeyona nto inokukhuthaza ukukhula kwehomoni. Inyama yenkomo, kwelinye icala, inee-amino acid ezenza i-l-ornithine ephakamisa ukukhula kwehomoni yakho ukuya kuthi ga amaxesha amane [12] .
6. Iintlanzi ezinamafutha
Iintlanzi ezinamafutha ezifana nesalmon yasendle kunye ne-tuna zipakishwe zizele ziiprotein kunye novithamini D. Iiprotein, njengoko sonke sisazi yindawo yethu yokwakha imizimba yethu, encedisa ekwakheni izicwili kunye nokunyusa ubude. Iiprotheyini ziqulathe zonke iiamino acid eziyimfuneko ezaziwayo ngokwanda kwamahomoni okukhula kwaye zikwabalulekile ekugcineni amathambo omelele kwaye asempilweni, izihlunu, izihlunu, amalungu, ulusu namazinyo. [13] .
7. Ndingu
I-Soy kukutya okugcwele ukutya okunesondlo oko kunokwandisa ubude bakho ukuba utyiwa imihla ngemihla ngenxa yobukho be-amino acid l-arginine. Yonyusa amanqanaba akho okukhula kwehomoni ngokukhuthaza i-pituitary gland [14] . Ikwaphucula uxinzelelo lwamathambo kunye nezicubu. Faka isosi ebhakaweyo okanye ebilisiweyo kwiisaladi zakho, irayisi kunye nezinye izitya.
8. Amandongomane nembewu
Amandongomane nembewu ziyatyiwa njengokutya okulula ukuze wanelise iminqweno yakho yokulamba. Amantongomane afana namandongomane, ii-walnuts kunye neeamangile kunye nembewu efana nembewu yethanga, iiflakisi, njl., Zityebile kwi-l-arginine, i-amino acid ebangela ukwanda kwehomoni yokukhula komntu. Ezi ndongomane kunye nembewu ziqulathe amanqanaba aphezulu e-gamma-aminobutyric acid (GABA) evuselela i-pituitary gland ukuba ivelise ngakumbi i-hormone yokukhula komntu. [Shumi elinantlanu] .
9. I-Ashwagandha
I-Ashwagandha, ekwabizwa ngokuba yi-Indian ginseng, iyanceda ukwandisa ubude. Iindidi ezahlukeneyo zezimbiwa ezikhoyo kwimifuno yandisa amathambo kwaye yonyuse uxinano lweethambo kwaye inakho nefuthe lokukhula komntu ngendlela engathanga ngqo. Ungayisebenzisa i-ashwagandha ngokudibanisa iipunipoons ezimbini zomgubo wayo kwiglasi yobisi.
Izibonelelo kunye neziphumo ebezingalindelekanga ze-Ashwagandha (i-Indian Ginseng) kufuneka uyazi
Ezinye iindlela zokunyusa ukuphakama kwakho
- Ukuzivocavoca ngamandla aphezulu ukukhulisa amanqanaba okukhula komntu.
- Fumana inani elaneleyo lokulala njengoko izifundo zibonisile ukuba ukungalali ngokwaneleyo kunokunciphisa inani lokukhula kwehomoni eveliswa ngumzimba wakho [16] .
- Ziqhelanise neyoga kunye nokudada.
- Yonwabela ukutya okunesondlo kwaye uziqhelanise nokuma kakuhle.
- [1]UMoayyeri, A., uHammond, uC. J., uValdes, uA, M., kunye noMkhokeli, T. D. (2012). IProfayili yeQela: Amawele amaKw kunye nokuFunda kwamaGwele asempilweni. Ijenali yaMazwe ngaMazwe ye-Epidemiology, 42 (1), 76-85.
- [Mbini]UPolderman, T. J., Benyamin, B., De Leeuw, C. A., Sullivan, P. F., Van Bochoven, A., Visscher, P. M., & Posthuma, D. (2015). Uhlalutyo lwe-Meta lokuqina kweempawu zobuntu ezisekwe kwiminyaka engamashumi amahlanu yezifundo zamawele. Ubume bendalo, 47 (7), 702.
- [3]Schousboe, K., Visscher, P.M, Erbas, B., Kyvik, K. O., Hopper, J. L., Henriksen, J. E., ... & Sørensen, T. A. A. (2004). Ukufundwa kwamawele ngempembelelo yemfuza kunye nokusingqongileyo kubungakanani bomzimba wabantu abadala, imilo, kunye nokwakheka. Ijenali yamanye amazwe yokutyeba kakhulu, i-28 (1), 39.
- [4]UJelenkovic, A., Sund, R., Hur, Y. M., Yokoyama, Y., Hjelmborg, J. V. B., Möller, S., ... kunye noAaltonen, S. (2016). Iimpembelelo zemfuzo kunye nokusingqongileyo kubude ukusuka ebusaneni ukuya ebuntombini bokuqala: Uhlalutyo olusekwe ngokuhlangeneyo lwamawele angama-45. Iingxelo zesayensi, 6, 28496.
- [5]UNass, R., Huber, R. M., Klauss, V., Müller, O. A., Schopohl, J., kunye neStrasburger, C. J. (1995). Iziphumo zokukhula kwehommone (hGH) yokunyanga endaweni yokusebenza komzimba kunye nokusebenza kwentliziyo kunye nemiphunga kwizigulana ezinesiphene se-hGH ezifunyenwe ebudaleni. Ijenali ye-Clinical Endocrinology kunye neMetabolism, 80 (2), 552-555.
- [6]UMøller, N., Jørgensen, J. O. L., Abildgärd, N., Ørskov, L., Schmitz, O., kunye noChristianen, uJS (1991). Iziphumo zokukhula kwehomoni kwi-glucose metabolism. Uphando lweHormone kwiPediatrics, 36 (Suppl. 1), 32-35.
- [7]UNilsson, A., Ohlsson, C., Isaksson, O. G., uLindahl, A., kunye noIsgaard, J. (1994). Ummiselo weHormonal wokukhula kwethambo longitudinal. Ijenali yaseYurophu yesondlo sezonyango, i-48, i-S150-8.
- [8]UValcavi, R., Zini, M., Maestroni, G., Conti, A., kunye noPortioli, I. (1993). I-Melatonin ivuselela ukukhula kwe-hormone yokukhusela ngeendlela ezingaphandle kwe-hormone yokukhula-yokukhupha i-hormone. Endocrinology yeklinikhi, 39 (2), 193-199.
- [9]IBellar, D., LeBlanc, N. R., kunye neCampbell, B. (2015). Iziphumo zeentsuku ze-6 ze-alpha glycerylphosphorylcholine kumandla e-isometric. Ijenali yoMbutho waMazwe ngaMazwe weSondlo sezeMidlalo, i-12, i-42.
- [10]Semba, R. D., Zhang, P., Gonzalez-Freire, M., Moaddel, R., Trehan, I., Maleta, K. M., Ordiz, M. I., Ferrucci, L.,… Manary, M. J. (2016). Umanyano we-serum choline kunye nokusilela okukhulayo komgama kubantwana abancinci abavela emaphandleni eMalawi. Ijenali yaseMelika yesondlo sezonyango, i-104 (1), 191-197.
- [Shumi elinanye]Rogers, I., Emmett, P., Gunnell, D., Dunger, D., Holly, J., kunye neQela lokuFunda le-ALSPAC. (2006). Ubisi njengokutya kokukhula? Ukukhula okunje nge-insulin. Isondlo sempilo yoluntu, 9 (3), 359-368.
- [12]UZajac, A., Poprzecki, S., Zebrowska, A., Chalimoniuk, M., kunye noLangfort, J. (2010). Ukuxhaswa kweArginine kunye ne-ornithine kwandisa ukukhula kwehomoni kunye nokukhula okufana ne-insulin-inqanaba le-1 serum emva kokuzivocavoca okunzima kwiimbaleki eziqeqeshwe ngamandla. Ijenali yamandla oPhando kunye neMeko yoPhando, 24 (4), 1082-1090.
- [13]IGrasgruber, P., Sebera, M., Hrazdíra, E., Cacek, J., kunye noKalina, T. (2016). Unxibelelwano olukhulu lokuphakama kwamadoda: Isifundo samazwe ali-105. Uqoqosho kunye neBhayiloji yoLuntu, 21, 172-195.
- [14]UVan Vught, A. J. A. H., Nieuwenhuizen, A. G., Veldhorst, M. A. B., Brummer, R.-J. U-V. M., kunye neWesterterp-Plantenga, M. S. (2009). Ukukhula kweempendulo kwi-hormone yokungenisa i-soyprotein kunye okanye ngaphandle kwamafutha kunye / okanye i-carbohydrate ebantwini. I-e-SPEN, i-e-Journal yaseYurophu yoNyango lweKlinikhi kunye neMetabolism, 4 (5), e239 – e244.
- [Shumi elinantlanu]AMANDLA, M. E., YARROW, J. F., MCCOY, S. C., & BORST, S. E. (2008). Ukukhula kweHormone Isoform Ukuphendula kwi-GABA ukungenisa ekuphumleni nasemva kokuzilolonga. Amayeza kunye neNzululwazi kwiMidlalo noQeqesho, 40 (1), 104-110.
- [16]IHonda, Y., Takahashi, K., Takahashi, S., Azumi, K., Irie, M., Sakuma, M., ... kunye noShizume, K. (1969). Ukukhula kwemfihlo yehomoni ngexesha lokulala ebusuku kwizifundo eziqhelekileyo. Ijenali ye-Clinical Endocrinology kunye neMetabolism, 29 (1), 20-29.