Abincin balaga
 

Duk samari da iyayensu suna da sha'awar al'amuran abinci mai gina jiki yayin balaga. Mafi yawanci wannan yana faruwa ne saboda sha'awar na farkon don kawar da matsaloli tare da adadi wanda zai iya tashi a wannan lokacin, da sha'awar na ƙarshen don taimaka wa yaransu da gaske don rayuwa ba ta wahala ba.

Menene balaga

Balaga, ko lokacin balaga - Wannan tsari ne na al'ada, sakamakon haka canje-canje ke faruwa a jikin saurayin, yana mai da shi baligi mai iya haihuwa. Sigina ne waɗanda ke zuwa daga kwakwalwa zuwa glandar jima'i. A sakamakon haka, suna samar da wasu kwayoyin halittar da ke motsa girma da ci gaban kwakwalwa, fata, kasusuwa, tsokoki, gashi, nono, da gabobin haihuwa.

Girls balaga, a matsayinka na doka, yana faruwa ne tun yana da shekaru 9-14 kuma yawanci ana sarrafa shi ta hanyar hormones kamar estrogen da estradiol, a cikin yara maza - yana da shekara 10 - 17 years. Dangane da haka, testosterone da androgen suna karɓar iko daga gare su.

Duk waɗannan canje-canjen galibi ana iya gani ga ido tsirara kewaye. Kuma ba ma game da ƙaruwar haɓaka da haɓaka gabobin mutum da tsarinsa ba. Kuma a cikin sauyin yanayi, bacin rai, da kuma wani lokacin tashin hankali wanda ke da alaƙa da balaga. A daidai wannan lokacin, yawancin samari suna da ƙarancin daraja, shakkar kai da rashin gamsuwa da kansu.

 

Kwanan nan, masana kimiyya sun fara magana game da lokacin balaga, wanda zai fara a cikin girlsan mata anan shekaru. Dalilai daban-daban na iya tsokanar da shi, haka nan ma jinkirta shi:

  1. 1 kwayoyin halittu - A shekarar 2013, masana kimiyya daga Jami’ar São Paulo da ke Brazil, tare da takwarorinsu na Boston, suka wallafa wani labari mai kayatarwa a cikin New England Journal of Medicine. Sakamakon bincike, sun gano wata sabuwar kwayar halitta - MKRN3, wanda a wasu lokuta yakan haifar da saurin balaga. Bugu da kari, sanannen abu ne cewa kashi 46% na ‘yan mata suna fara balaga a daidai lokacin da mahaifiyarsu take.
  2. 2 Muhalli - akwai ra'ayi cewa phthalates - sunadarai da ake amfani da su wajen kera kayan wasan kwaikwayo, kayan filastik ko kayan kwalliya, da kuma sharar gida daga kamfanonin harhada magunguna da suka kware wajen samar da kwayoyin cutar jima'i, ba a sarrafa su ba, sun shiga cikin yanayi. Kuma ko da a cikin ƙananan ƙididdiga, suna iya haifar da farkon farkon balaga (a shekaru 7 da baya).
  3. 3 Bambancin launin fata ko na ƙasa: Farkon jinin al'ada ga 'yan mata na al'ummomi daban-daban ya bambanta daga shekaru 12 zuwa 18. A cikin wakilan tseren Negroid, jinin haila yana faruwa ne sama da kowa, a wakilan ofasar Asiya da ke zaune a yankuna masu tsaunuka - daga baya fiye da kowa.
  4. 4 cuta - wasu daga cikinsu na iya haifar da hawan haɗari kuma, sakamakon haka, farkon farkon haɓakar jima'i.
  5. 5 Food.

Illar abinci a lokacin balaga

Abinci yana da tasiri mai girma akan tsarin ci gaban jima'i, musamman ma a cikin girlsan mata. Abinci mai yalwar abinci da mai yawan kalori, wanda ke kawo ƙarin kuzari wanda jiki baya amfani da shi, daga baya ya taru a ciki ta hanyar kitse mai subcutaneous. Kuma shi, kamar yadda kuka sani, shine ke da alhakin ɗaukarwa da ciyar da zuriyar kuma, a wani lokaci, yana nuna alamun cewa sun riga sun isa kuma jiki a shirye yake don haifuwa. An tabbatar da wannan ta hanyar sakamakon binciken da aka gudanar a Jami'ar Michigan kuma aka buga shi a cikin 2007 a cikin mujallar "ilimin aikin likita na yara".

Hakanan, masana kimiyya sun lura cewa a cikin dangin masu cin ganyayyaki, balaga a cikin girlsan mata na farawa daga baya fiye da na masu cin nama. Bugu da kari, rashin abinci mai gina jiki, gami da abinci mai gina jiki tare da babban abun ciki na hormone IGF-1 (insulin-like growth factor-1, wanda aka samar dashi sosai cikin jiki yayin cin nama da madara) na iya haifar da ci gaban jima'i da wuri.

Masana kimiyya daga Jamusanci daga Jami'ar Fulda ta Kimiyyar Aiyuka kuma sun nuna tasirin furotin na dabba ga balaga. Sun iya tabbatar da cewa "'yan matan da abincinsu ya ke da yawan furotin na dabbobi sun shiga balaga watanni shida da suka gabata fiye da wadanda ke cin ta da yawa."

Vitamin da ma'adanai yayin balaga

Balaga yana da halin haɓaka girma da haɓaka dukkan gabobi da tsarin. Wannan yana nufin cewa a wannan lokacin, matasa suna buƙatar bambancin daidaitaccen abinci, wanda ya kamata ya haɗa da:

  • Protein - Yana da alhakin ci gaban sel, kyallen takarda da tsokoki a cikin jiki. Ya zo daga nama da kiwo, kifi, abincin teku, da kuma legumes, goro da iri.
  • Fats masu lafiya sune waɗanda ake samu a cikin goro, tsaba, avocados, man zaitun, da kifi mai mai. Bai kamata a yi sakaci da su ba saboda suna tallafawa girma da haɓaka kwakwalwa.
  • Carbohydrates sune tushen makamashi mara karewa wanda jiki ya wadatar dashi ta hanyar cin abinci daga cikakkun hatsi.
  • Iron - wannan alamar alama tana da matuƙar mahimmanci yayin balaga, saboda tana da hannu kai tsaye cikin haɓaka da haɓaka dukkan gabobi da tsarin. Matsayin haemoglobin da ke cikin jini da haɓakar ƙwayoyin garkuwar jiki sun dogara da shi. Ga wakilan rabin rabin bil'adama, baƙin ƙarfe yana taimakawa ƙarfafa ƙasusuwa, kuma ga wakilan marasa ƙarfi, yana taimakawa wajen rama jini yayin haila. Rauninsa yana haifar da rauni, yawan gajiya, ciwon kai, bacin rai, bacin rai, yawan kamuwa da mura, SARS, da sauransu baƙin ƙarfe yana cikin abincin teku, nama, ƙwai, kayan lambu da busasshen 'ya'yan itatuwa.
  • Zinc - shi ma ya zama dole don ci gaban jiki, yayin da yake shiga cikin ayyukan rayuwa, yana da alhakin samuwar kwarangwal da aiki da tsarin garkuwar jiki. Kuna iya wadatar da jikin ku da shi ta hanyar cin abincin teku, nama mara nauyi, legumes, kwayoyi, cuku.
  • Calcium da bitamin D sune kasusuwan jikin da ke girma wanda ya fi bukatar su. Duk nau'ikan kayan kiwo sune tushen waɗannan abubuwan.
  • Folic acid - yana shiga cikin ayyukan hematopoiesis, rarrabuwa ta sel da kiran amino acid kuma ana samun sa a cikin kwayoyi, legumes, hanta, alayyafo, kabeji.
  • Magnesium shine ma'adinin rage damuwa wanda ya zo da farko daga kwayoyi, hatsi da kuma legumes.
  • Potassium - yana da tasiri mai kyau akan aikin zuciya da ƙwaƙwalwa, yana hana bayyanar ɓacin rai kuma ana samun sa a cikin goro, ayaba, dankali, hatsi da busasshen 'ya'yan itace.
  • Vitamin K yana da mahimmanci ga lafiyar ƙashi kuma ana samunsa a cikin alayyafo da nau'ikan kabeji iri -iri.

Manyan abinci guda 10 na balaga

Naman kaza shine tushen furotin, wanda shine kayan gini ga jiki. Kuna iya maye gurbin shi da wasu nau'in nama mara nauyi.

Duk nau'ikan kifi - yana dauke da furotin, lafiyayyen mai, omega-3 da omega-6 polyunsaturated acid, wadanda ke da alhakin aikin kwakwalwa, da kuma sinadarin phosphorus, potassium da magnesium.

Tuffa itace tushen baƙin ƙarfe da boron, wanda ke ƙarfafa ƙasusuwa. Bugu da ƙari, suna haɓaka narkewar abinci, suna tsabtace jiki yadda yakamata kuma suna hana nauyi mai yawa.

Peach - suna wadatar da jiki da sinadarin potassium, iron da phosphorus. Hakanan suna inganta aikin kwakwalwa da zuciya, suna sauƙaƙa damuwa da damuwa.

'Ya'yan itacen Citrus sune tushen bitamin C da antioxidants waɗanda ke haɓaka rigakafi kuma suna taimakawa jiki yaƙi da damuwa.

Karas - yana ɗauke da sinadarin potassium, calcium, phosphorus da baƙin ƙarfe, da kuma bitamin A, B, C, E, PP, K. Yin amfani da karas a kai a kai yana inganta hangen nesa da aikin tsarin jijiyoyin jini, yana hana ɓacin rai da nauyi mai yawa.

Buckwheat - yana wadatar da jiki da baƙin ƙarfe, potassium, alli, iodine, zinc, bitamin na rukunin B, PP, E. Kuma yana da tasiri mai kyau akan aikin tsarin zuciya da jijiyoyin jini, yana kuma ba da gudummawa ga tunani da jiki ci gaban yara.

Ruwa - da kyar a iya kimanta rawar da yake takawa a jiki. Hakanan yana da amfani ga mutane na kowane zamani, saboda ita ƙasa ce ta ƙwayoyin rai, inganta ƙoshin lafiya, shiga cikin matakan rayuwa da hana ƙima mai nauyi.

Milk shine tushen magnesium, calcium, phosphorus da zinc.

Kowane irin goro - suna ɗauke da ƙoshin lafiya, furotin, bitamin A, E, B, PP, da potassium, magnesium, calcium, iron, phosphorus, da sauransu.

Me kuma za a yi yayin balaga

  • Guji yawan abinci mai daɗi da gishiri. Na farko na iya haifar da riba mai nauyi, wanda shine sanadin matsaloli da yawa a cikin samari. Na biyu shi ne jinkirta fara balaga.
  • Motsa jiki zai iya taimaka muku sarrafa nauyi da magance damuwa.
  • Nemo abin sha'awa - zai sauƙaƙa don magance yanayi na damuwa, haɓaka walwala da ɗaga darajar kai.

Kuma a ƙarshe, kawai ƙaunaci kanka don kasancewa ɗaya daga cikin irin! Kuma wannan zai taimaka ba kawai don shawo kan kowane matsala ba, amma kuma don jin daɗin rayuwa da gaske!

Shahararrun labarai a wannan ɓangaren:

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