Kodi mungatani kuti muchepe msinkhu wachangu mofulumira komanso mosavuta?

Nyengo yachinsinsi ndi nthawi ya kusintha kwa mahomoni, komwe kusintha kwakukulu kosiyana kwa thupi kumachitika. Kawirikawiri ana ali ndi zaka 12-17, kulemera kumawonjezeka kwambiri. Mwana akazindikira izi, makamaka pamene akumva mawu okhumudwitsa a anzanu, vuto limakula. Timaphunzira kuchepa thupi mwamsanga komanso opanda zotsatira.

N'chifukwa chiyani achinyamata amakula?

Pali kawirikawiri matenda a majini, omwe ali ndi kulemera kolemera, koma izi zimagwirira ntchito osachepera 1% a achinyamata. Kawirikawiri, chifukwa chake chimakhala mu chikhalidwe cha zakudya chomwe amachokera m'banja. Ngati zakudya zapakhomo zimakhala zonenepa ndi zakudya zokazinga, zakudya zosuta fodya, maswiti, zakudya sizinalemekezedwe, palibe choletsa, mwanayo amadziwa kuti izi ndizofunikira komanso m'tsogolomu akhoza kutsogoleredwa ndi njira yodyera mu moyo wake wachikulire.

Zinthu zikuwonjezereka ndi zokometsera zokhazokha kusukulu kusinthidwa ndi chips, crackers, maswiti ndi lokoma soda. Kuwonjezera apo, achinyamata ambiri amakhala ndi moyo wambiri, m'malo mwa m'mawa amakhala pa desiki ya sukulu masana ndi madzulo akukhala pa kompyuta kapena pa TV. Ma calories amadya ndi chakudya sagwiritsidwa ntchito, ndipo kulemera kwa msinkhu kumakula.

Nchifukwa chiyani atsikana achichepere akukula?

Pamene kuoneka koyamba kulemera kwa atsikana omwe ali achinyamata, chokhumudwitsa nthawi zambiri chimakhala chogwiritsidwa ntchito popanga mahomoni a female estrogen . Izi, zomwe zimakhudza njira zamagetsi, zimathetsa kugwiritsa ntchito mafuta monga "mafuta" ndipo zimathandizira kubwezeretsedwa kwa malo osungira thupi. Komanso, estrogen imapangitsa kuti madzi asungidwe m'thupi, zomwe zimapangitsa kulemera.

N'chifukwa chiyani anyamata amakula?

Kulemera kochuluka kwa mnyamata wachinyamata kungakhale chifukwa cha kulengedwa kwa cholowa. Pafupifupi 30 peresenti pamene wina wa makolo ali ndi kulemera kochulukira, mwanayo amalandira chikhalidwe chokwanira, ndipo ngati makolo onse ali olemera, mwinamwake amakula kufika 60%. Pamene mahomoni aamuna amavomerezedwa, omwe amachititsa kukula kwa minofu ndi khalidwe lachiwerewere lachiwerewere, kuchita masewera olimbitsa thupi komanso zakudya zoyenera ndizofunikira. Apo ayi, mlingo wa hormone wa testosterone umachepa, umene umangowonongeka osati kokha ndi kunenepa kwambiri , komabe ndi mavuto mu chiwalo chogonana.

Kodi ndingatani kuti ndichepetse thupi ngati mwana?

Kufunsa funsoli, kuti ndiloweta msinkhu msinkhu wachinyamatayo, ndibwino kuti mukambirane ndi dokotala wa ana komanso wogwira ntchito zachipatala omwe angakuthandizeni kupeza zolakwika zomwe zingatheke pakukula. Ndikofunika kufufuza ndikudziyankhira nokha zinthu zofunika kwambiri zomwe zikufotokozera zinthu zochititsa chidwi:

1. Kodi mwanayo amatenga nthawi yochuluka bwanji kuti azisewera masewera olimbitsa thupi?
2. Kodi chakudyacho chikukonzedwa bwino?
3. Kodi mwanayo ali ndi vuto?
4. Kodi maloto ake amatha?

Makolo a ana omwe ali ndi kulemera kwakukulu ayenera kuzindikira kuti ali ndi udindo, ndipo musaiwale kuti mavuto a thupi amaphatikizapo maganizo. Pokhapokha mwa chitsanzo chanu, bungwe la zakudya zoyenera, ulamuliro wa tsikulo, zosangalatsa kwa mwana wanu mungathe kukwaniritsa zotsatirapo posankha kulemera kwa mwana. Ndikofunika kwambiri kumvetsetsa kwa mwanayo, kulenga nyengo yabwino muumoyo, kumulunga ndi chisamaliro.

Kodi mungatani kuti mutaya thupi popanda kudya?

Anthu ambiri amafunitsitsa momwe angatetezere kulemera kwa anyamata m'nyengo ya chilimwe, ndipo ichi ndi njira yolondola yothetsera vutoli. Mu chilimwe, pamene palibe ntchito za kusukulu, nyengo yabwino imapezeka, zakudya zosiyanasiyana zimapezeka, zimakhala zosavuta kusintha moyo ndi zakudya. Malamulo angapo osavuta amathandizira izi:

1. Usiku, ogona ayenera kupatsidwa maola 8, ndipo agone ndikukwera makamaka nthawi yomweyo.
2. Masana, pakati pa chakudya chachikulu, zakudya zopyapyala zing'onozing'ono zimaloledwa ndi zipatso, ndiwo zamasamba, zipatso, mtedza.
3. Ndikofunika kuchita masewera omwe mwana amakonda, amaphunzitsa kwambiri ora katatu pa sabata komanso ola limodzi lochita masewera olimbitsa thupi tsiku ndi tsiku (poyera - kunja).
4. Maganizo okhumudwitsa, zopanikizika ziyenera kuchepetsedwa, zomwe zimatheka chifukwa cha chikhalidwe chokhazikika m'banja, zosangalatsa, kulankhulana ndi anzanga.

Kodi mungatani kuti muchepetse kutaya thupi?

Kawirikawiri, maphunziro a sukulu sali okwanira kuti azitha kuchita masewera olimbitsa thupi, choncho ndi bwino kulembera mwana m'masewero alionse - kusambira, kuvina, masewera, masewera kapena zida zina. Kuphatikizanso, maseŵera osewera, masewera, badminton, kuthamanga, maulendo ataliatali.

Kutaya mwamsanga kulemera kumathandiza kuchita masewero olimbitsa thupi okalamba, zomwe ziyenera kuchitika 3-6 pa sabata, bwino m'mawa. Tiyeni tione zomwe zigawo zazikulu zikuphatikizapo maphunziro awa:

1. Kutentha (2-5 Mphindi): kuyenda mmalo, kuyenda kwa miyendo ndi mutu, mahi, matope kumbali, masewera osawerengera.
2. Gulu lalikulu (20-30 mphindi): kuthamanga, kudumpha chingwe, kukankhira, masewera olemera, mapapo, "njinga", "lumo".
3. Kutambasula (5-10 Mphindi): Zochita zowerengetsera za kutambasula minofu ya kumbuyo, khosi, mapewa, miyendo.

Kodi n'zotheka kuti mwana adye zakudya?

Kudya chakudya chokhwima sizomwe mungakonde kwa msinkhu wamkulu. pa msinkhu uwu ndikofunikira kwambiri kuti mutenge zakudya zonse zamtengo wapatali. Zakudya zochepa zowononga achinyamata zimatha kuvulaza, komanso njira yowononga kwambiri "kusanza zakudya", zomwe zimayambitsa matenda a anorexia. Kawirikawiri, pambuyo poletsedwa kudya chakudya, thupi limabweretsanso kulemera, kupitirira kulemera koyambirira. Kuonjezera apo, zimakhudza ntchito za ubongo, kapangidwe ka zakudya, kapangidwe ka ubongo, mawonekedwe a minofu, ndi zina zotero.

Zakudya zowononga kulemera kwa achinyamata

Poyankha funso la momwe mungathere kuchepa msanga panyumba ya anyamata, katswiri aliyense wodziwa bwino anganene kuti munthu sayenera kuyesetsa kuti awonongeke mwamsanga. Ndi bwino kuchita pang'onopang'ono, kuchotsa pafupifupi 2 kg pa mwezi. Mfundo zazikulu zokhudzana ndi zakudya zoyenera za achinyamata omwe ali ndi vuto lolemera kwambiri ndi izi:

• Chakudya chiyenera kukhala kanayi kapena kasanu pa tsiku;
• Chakudya chamadzulo chiyenera kuchitika maola 2-3 asanagone;
• mtsikana ayenera kudya 2500 kcal tsiku, mnyamata - 2700, ndipo chiŵerengero cha mapuloteni / mafuta / mafuta ndi 1/1/4;
• Zakudya zonse ziyenera kuphikidwa ndi kutentha, kutentha, kuphika, kuzimitsa;
• kukula kwa gawo loyenera kudyetsedwa ayenera kukhala pafupifupi 300 g.

Zakudya zosavuta kwa achinyamata

Pamene funso likutuluka momwe angatetezere kulemera pamene ali mwana, makolo ayenera kutsatira ndondomeko yoyenera kudya ndi mwana wawo wamwamuna kapena wamkazi, poika chitsanzo chabwino. Ndikofunika kum'tamanda mwanayo chifukwa cha zomwe akuchita pofuna kuyesa kulemera, kulimbikitsa (koma osati maswiti). Sitiyenera kuiwalika kuti zakudya zoyenera ziyenera kuphatikizidwa pamodzi ndi zochitika zathupi.

Njira yosavuta yochepetsera thupi ngati wachinyamata kwa mwezi umodzi ndi zakudya, imaphatikizapo kukana chakudya, chomwe chili chovulaza komanso chopanda phindu pa chitukuko cha thupi. Zoterezi zikuphatikizapo:

• chisangalalo;
• chakudya chofulumira;
• mankhwala omaliza;
• kuphika;
• zosuta;
• sausages;
• chips;
• pickles.

Zakudya zofulumira kwa achinyamata

Poganizira momwe mungaperekere msinkhu wachinyamata mu sabata, muyenera kusiya lingaliro la kuponya pa nthawi yopitirira theka la kilogalamu. Kuwonjezera pa kuthetsa mankhwala ovulaza, ndikofunikira kupanga chakudya chamtundu uliwonse, kuganizira zakudya za mapuloteni, mafuta ndi mavitamini. Kuwona malamulo ophweka, popanda kuvulaza thanzi, kulemetsa kwa msinkhu wachinyamata, nkofunika kuti musachite izi panthawi ina iliyonse, komanso kuti muzitsatira malamulo awa nthawi zonse.

Taganizirani chakudya choyenera kwa mtsikana amene akufuna kutaya thupi, ndi mndandanda wa zakudya zoyenera kudya.

1. Chakudya cham'mawa: Chakudya chokongoletsera tchizi ndi uchi ndi zipatso, phala pa mkaka kapena madzi ndi mtedza, zoumba, casseroles, biskoti, kakale kapena tiyi wobiriwira.
2. Chakudya: msuzi woyamba kapena borscht pa msuzi wa mafuta ochepa, wachiwiri - nyama kapena nsomba yomwe ili ndi mbale yachitsamba kapena mphodza, komanso saladi ya masamba, mkate wa tirigu.
3. Chotupitsa: zipatso, zipatso, mtedza, zipatso zouma, compote, kefir, mkaka wophika.
4. Chakudya Chamadzulo: Zakudya za mazira, zipatso za masamba ndi masamba, tchizi, mpunga, mbatata.