Indlela ukukhula ngokukhawuleza? Yintoni ukuba adle ukukhula ngokukhawuleza?

It nje Kwenzeka iingcinga zethu abantu, ogama ukukhula ngentla ingqalelo umgangatho ubuhle. Ekubeni data efana kwi uhlobo, umntu akazi nokuba ucinge into yokuba umbandela banconywa Nekhwele kwi elisezantsi lonke uhlanga lwabantu. Nabo ke, zibizwa ngokuba "Odenzantoni" yaye "Lilliputians" yaye ukususela besebancinane ukuba iphupha kwindlela zonke iindleko ukwandisa le parameter. abantu Mfutshane bafuna ukwazi konke malunga akhule ngayo ngokukhawuleza.

Yintoni ebonisa ukukhula?

Eside izazinzulu ixesha yemfuza zokujongana ilifa iimpawu, ikuvumile banobukhosi ngazo ukuqikelela ukukhula elizayo wenzala. Ukubala imfuneko ukuthatha iinkcukacha kunye nezalathisi umama notata ukuba lirhoxe arithmetic yabo kuthetha, oko kukuthi, walala phantsi kwaye silahlule kubini. Ukususela ixabiso onesiphumo, kwaye kufuneka izibalo yenziwe. Ngenxa yokuqikelela ukukhula le nkwenkwe kufuneka yongezwe inani lethu inani 13. Isalathisi efanayo Kuya kufuneka ukuba uthathe ukuba siye ukufumana enye ukhetho kwi intombazana. Zofuzo zithi ezi zibalo ungqamane zibakala bokwenyani 90%. Noko ke sicacisa ukuba iphutha lingaba-10 cm kwi phezulu okanye ezantsi. Cinga ngalo elo nani. indoda encinane, mhlawumbi abaninzi bakwazi ukunikela ukuba ibe ngaphezulu phezu cm 10. Yaye izazinzulu zithi "impazamo" ...

Facts ngokuchasene imfundiso

Kodwa ke kubomi sibona kaninzi ngaphandle le migaqo. Xa abazali undersized kuvela abantwana ubude. Kudla kukho imeko umva. Ezi ukuxolelwa imithetho ukunyanzela ukuba sicinge umbuzo wokuba yemfuza kuphela ilawula izinga ebantwini? Ke, ukuba akunjalo, ukuba akhule ngayo ngokukhawuleza?

Uphando lufumanise ukuba ubude lomzimba, ukongeza yofuzo, ikwaxhomekeke kumgangatho ngesondlo kunye nomsebenzi ngokwasemzimbeni, ingakumbi esakhula. Isiphumo ikhowudi zofuzo lokukhula yayo yi malunga ne-80%. I-20% - ezi zinto yangaphandle.

Zokudla bafunda elide ukukhula beentlanga ezahlukahlukeneyo. Bafumana: yokukhula amaqela athile bohlanga zinxulumana ngqo yokunqongophala sondlo kunye nokungondleki xa iyonke. Ngenxa yale ngxelo, abanomdla abaninzi umbuzo yendlela yokwenza ukukhula ngokukhawuleza. Yintoni ekufuneka ukuba ndiqale ukuthatha?

Ngokufundisisa iimpawu ukutya ngokwemiqathango yempembelelo kwinkqubo akhule, izazinzulu bakwazi ukugqiba ukuba izondlo ezithile nempembelelo icace kule parameter. Phakathi kwazo kukho ezi:

• Vitamin D kunye zinc. Eyona ibalulekileyo ukusetyenziswa ngokupheleleyo kwezi zinto emibini kule minyaka yokuqala yobomi. Umntu omdala kufuneka silindele imimangaliso. Emva kweminyaka ethile, lungisa ukuphakama kwawo esebenzisa uhlobo oluthile lokutya okanye ukuthatha vitamin nezimbiwa izakhiwo kunzima.
• Protein. Ku angqiniweyo ngokwezenzululwazi ukuba ukukhula ephantsi ye-Japanese kwaye Chinese lu dityanisiwe nabameli iiproteins ukungondleki ixesha elide ezi ntlanga. Eneneni, ukungabikho lesi sakhi, kodwa asidi kunokuba acid ubhale kuyo, kuchaphazela ukukhula. Umntu akanako ukuphumeza isakhono awandibabala kuye ngokwemvelo. Ngokomzekelo, ulutsha lwangoku Chinese ngaphezu kweentanga zabo kwiminyaka engamashumi amahlanu eyadlulayo ngaphezu kwe-15 cm. Ngoko ke, ukuba nakuwe umbuzo leswi ukuba adle ukuze akhule ngokukhawuleza, Kholosa okune ngakwicala leeprothini.
• B iivithamini wabonisa ukuba ukungabikho kwabo igalelo ekukhuleni.
• Vitamin A Le nto ikhuthaza ukukhula.

Kwakhona, ukuba Wazazi ukuba akhule ngayo nkqi, kubalulekile nje ukuba utye ntoni, kodwa nendlela yokwenza oko.

Ukuze ukhule, kufuneka ukuba idle

mastication elide vuyelo lebyinene eka iintsini, entliziyweni kunye phecana zesisu. ukuhlala elide kwi ukutya emlonyeni ungacolwanga ngokwaneleyo desensitised kunye namathe. Ngenxa yoko, inkqubo yokwetyisa iqala apha. Esiswini, izinto cleavage kukhulu kakhulu, kwaye oku kuthetha ukuba abona kuyimfuneko ukuze ukukhula kunye nophuhliso izondlo zifunxwe ngumzimba izakhamzimba ngokufanelekileyo.

Breakfast - isidlo esikhulu

Abaninzi kuthi bakholelwa ukuba sakusasa kufuneka ibe lula, kwaye nabanye ngoyaba oko yaye nje idlule. Oku kakhulu futhi iyingozi empilweni. Kusasa umzimba ufuna izixa ezikhulu yamandla,, ayigqiba lemali zonke iinkqubo. Ngoko ke, yonke into kutyiwe kusasa, wayitshisa emzimbeni ngaphandle, azafunyanelwa ndawo. Zonke iseli yabantu kufuneka amandla ukuze akhule kwaye umsebenzi. Le amandla esizifumanayo ukutya. Ngoko ke, ukuba unexhala umbuzo wokuba yonke into efunekayo ukuze akhule ngokukhawuleza, kufuneka udle ngocoselelo nangokufanelekileyo sakusasa. ukutya efanelekileyo kusasa - a isidudu ukutya yonke.

Yitya njalo iqhezu

Kuba yokucola ukutya okulungileyo kufuneka atye kancinci, atye rhoqo. Isithuba phakathi izidlo kufuneka iiyure 2-3. Ukutya ngale ndlela, uya kuba ukutya kakhulu, umzimba uya ukusebenza ngokuchanekileyo nokubonelela hormone eziyimfuneko nangokomthamo eqhelekileyo.

Nina izidlo Awukwazi ukutsiba

ikhefu Long phakathi kwamaxesha okutya ayinqweneleki ngenxa yezizathu eziliqela. Okokuqala, kukho yokunqaphela ye inyongo, nto leyo embi ukwetyisa. Okwesibini, sasemini oziphosileyo, umntu usemngciphekweni ukuba ukudla ngexesha lesidlo, yaye izaliswe iingxaki lonke eziphilayo. On ukudla ukutya kungachitha amandla amaninzi. Xa hyperalimentation ephilayo isebenza ukudiliza. Kodwa lo mandla luncedo kuluncedo kuphuhliso. Ngoko ke, ukuba ucinga ngendlela ukukhula ngokukhawuleza, sebenzisa amandla abo esisiso utye ngexesha.

Emva ukudla - abanye

Akangekhe tye emva kokutya ukuze bazibandakanye emsebenzini onzima ngokwasemzimbeni okanye ukuzilolonga. Nika inkqubo yakho yokucola ukwenza ngokupheleleyo umsebenzi wayo. Emva kokutya, ukuthatha ikhefu elifutshane ukuphumla imizuzu ezingama-30. Ngeli xesha, kungcono ukuthatha uhambe uze umoya ezingakumbi. Ixhasa kokudla ngcono kunye nokufunxwa kwezondlo.

Yidla umgangatho

Candy, iitshiphusi, nemivalo itshokolethi, soda elithozamisayo, ihambhega kunye nezinye uzila ukutya ukutya okungekho mpilweni. Konke oku ukutya swi kwamafutha olun, ityuwa, iswekile okanye lokunye, idayi, kwisigcinakaliso kunye neencasa. izinto ezinjalo bezingaqhelekanga umzimba, azinakwetyiswa yaye inokuqokelelana. Ngenxa ukutya miseka, abangaphangeliyo ukukhula, kukho ukutyeba kunye nezinye izifo ezinzulu.

ngaphantsi ityuwa

Salt - into ukusetyenziswa ekufuneka ibe kuphela. Imfuneko mihla indoda sodium chloride - 3 grams. Zokudla bathi ukuba sisixa ityuwa sele eziqulathwe kwezo iimveliso ukuba sidle. Egqithisileyo odla into kuguga ukutya yaye asibi ngokukhawuleza.

iziqhamo kunye nemifuno

Efunyanwa kulo imifuno kunye neziqhamo ziqulathe zonke izinto eziyimfuneko umzimba: iivithamini, macro-kunye Izakha. Bonke bephela baya kunceda abo bantu bangamaziyo ukuba akhule ngayo ngokukhawuleza. Xa iivithamini unyango ubushushu kaninzi kutshatyalaliswa, ngoko nidle iziqhamo kunye nemifuno emitsha. Uyakwazi ukwenza kubhakwa. Ingakumbi luncedo ekukhuleni iikherothi, orange, tomato kunye grapefruit ayo.

Abanolwazi yokusela umbuso

Kuba amanzi umzimba womntu kubaluleke ngaphezu ukutya. Zonke iinkqubo pathways zisekelwe kule buncwane. Abanye imizimba phantse yonke yabhalwa amanzi. Yonk 'imihla senza ilahlekelwe 2 eelitha zamanzi, kunye nale mali yayifuneka ukuze enze bayahexa sisiselo olunyulu amanzi non-nezihlwahlwazayo. Kuyimfuneko ukuba ukukhula kunye ubomi obuqhelekileyo. Kodwa usele amanzi, kakhulu, kufuneka ukuba alungise. Iingcali musa Siyaleza ukuyenza ngexesha wokudla, njengoko kakuhle yaze yangxenga ifuthe lomanyano ijusi esiswini. Kububulumko ukuba usele iglasi yamanzi isiqingatha seyure phambi kokuba izidlo yaye emva kweyure enye. Musa ukulibala eli siko. Ngokuba bonke abantu bonke abachaphazelekayo kunye umbuzo ukuqalisa indlela ukukhula ngokukhawuleza, i icebiso lokuhlonipha abanolwazi yokusela umbuso.

ukuxhuma calcium

Not babelwa ukusebenza ngqo ion calcium ekukhuleni kwabantu, kodwa ngaphandle lwesi sakhi ekusebenzeni umzimba engamelanga ithathwe njenge epheleleyo. Xa ixesha enamandla inxaxheba ubukhulu kwenzeka ubude zabo kulwandiso. Ukwenzela ukuphepha ubu amathambo, umzimba kufuneka calcium.

Kakhulu lula lilo element yeemveliso zobisi. Oku thaca ngokohlobo zincancise. Lihambisana ivithamin D, nto leyo nayo ifumaneka ngobisi kunye neemveliso zobisi, calcium ako, wambopha emzimbeni.

Kwe Vitamin-kwezimbiwa complex

Zihlala zingenawo ithuba lokuba badle okwahlukeneyo kwaye niwuzalise imfuneko umzimba imihla ngemihla kuzo zonke izinto eziphilayo esebenzayo kuyimfuneko. Ngoko ke kunyanzelekile ukuba uqwalasele kwikhemesti of mzimba nezimbiwa. Phambi kokuba uthenge ezi machiza, qhagamshelana nogqirha wakho. Uya kukuxelela indlela ukukhula ukukhula ngokukhawuleza, kwaye nokucebisa nesixhobo eziyimfuneko ebanzi.

yokuphila enempilo

Ukuze sibe sempilweni kwaye kuhle ukuba ukongeza ukukhula, kufuneka ufumane ngeenxa zonke imikhwa emibi: ukutshaya, ukusela utywala, mikhwa. Ukongezelela, musa ukulibala ngokutya ngokupheleleyo, elungelelene kwaye zisempilweni. Kuphephe ukutya ukukhanya carbohydrate kunye namafutha ifumile, leyo kunganxulunyaniswa uzila ukutya kunye namakhekhe ezininzi.

Sukuvuma ukusetyenziswa iziselo amandla, bevakalise umonakalo noqhekeko ukuya eziphilayo olukhulayo. Intsha ezininzi ukutya sele indlela yobomi. Noko ke, ngamnye kubo abanomdla umbuzo wokuba yintoni kufuneka kubekho ukukhula ngokukhawuleza? Umsebenzi abazali, ootitshala kunye neengcali zezempilo - ukuxelela isizukulwana esitsha malunga ukutyiwa echanekileyo yaye isempilweni.

umsebenzi ngokomzimba

Oku kubonakaliswa ukuba umsebenzi nokungqubana imiphumo eyingenelo emzimbeni womntu. Ukuze ukhule ngokukhawuleza, kufuneka ukudlala imidlalo. Kodwa asingabo bonke iintlobo zemfundo emzimbeni igalelo kule nkqubo. Oku kubonakaliswa ukuba powerlifting abangaphangeliyo ukukhula elivisayo. Oku kungenxa yokuba umthwalo ucinezelo enkulu phezu kwalapho. Ngoko ke, ukuba uthe waphuma ukuphucula ukukhula, kungcono ukuba azibandakanye ukuqubha kunye nemidlalo.

iindlela zonyango Ukwanda

Kwezinye iimeko, intsha lichonge ukuphazamiseka yophuhliso ezikhokelela ukukhula singami ndawonye. Kule ezimbi izitofu zamadlala okanye indlela zoqhaqho lomzimba yokwandisa.

Kuba unyango kufuneka imiqathango ezinzulu. Ezi ntlobo ngoncedo lonyango kungaba nemiphumela emibi kakhulu. maxa wambi inaliti hormone kukhokelela ekwandeni elibi kwi yesiqephu, ongayi kuba nako alungiswe.

ukungenelela kuhlinzwa kuyinto usebenzela enkulu kakhulu kwaye kubuhlungu, ngexesha apho ithambo ebegqwese Wasolula ngomatshini sisinyithi okhethekileyo. Ngethuba lokuqhuba kwale nkqubo kukuba malunga nonyaka. Ngalo lonke eli xesha isigulane enambuzelayo ngeentonga. Kodwa ngenxa yezizathu zonyango ezifuna unit izigidi zabantu enjalo uqhaqho.

Ngoko ke, ukuze sikhule ngokukhawuleza, umntu oselula avareji ngokwaneleyo ukutya ezahlukahlukeneyo, esisityebi ngakwicala leeprothini, iivithamini kunye neeminerali, ukutya okunempilo, umthambo nokugcina indlela yokuphila esempilweni. Ngokulandela le ngcebiso kukhokelela Kungekudala ukuba alinde.