Shin yana yiwuwa girma idan kun ci wasu abinci. Shin yana da daraja dogara gaba ɗaya akan abinci. Wadanne matakan kuma zasu taimaka wajen haɓaka girma a cikin girma.
Ci gaban ɗan adam yana tasiri da abubuwa kamar kwayoyin halitta, hormones, abinci mai gina jiki, wasanni, barci mai kyau, da matsayi. Tsarin ci gaban ilimin lissafi yana ƙare a shekaru 20-25. Ba zai yiwu ba ga babba ya yi girma da 20 cm, amma ta 5-7 yana da gaskiya. Koyaya, kar a dogara ga samfuran kawai.
Idan ba ku sami isasshen barci ba, kuyi watsi da horo kuma ku tafi tare da sukari, shan taba, barasa, maganin kafeyin, to ba za ku iya samun sakamako mai kyau ba. Duba kuma: Abinci don farfadowa da haɓaka tsoka
Abinci Mai Amfani Don Kara Girman Jiki
A cikin balagagge, gyaran haɓaka yana yiwuwa ta hanyar ƙara kauri na guringuntsi na intervertebral. Wannan yana taimakawa ba kawai shimfidawa ba, har ma da yawan samfuran. Zai fi kyau a yi tunani game da haɓakar ƙashi a farkon shekaru, kamar samartaka.
Wadanne abinci ne ke da kyau ga girma:
- Wake. Sun ƙunshi bitamin B da sunadaran da ake bukata don haɓakar ƙasusuwa da tsokoki.
- Qwai. Yana daya daga cikin manyan tushen bitamin D.
- naman sa. Abun da ke ciki ya ƙunshi zinc, baƙin ƙarfe, furotin, bitamin E da B12 wajibi ne don ƙasusuwa da guringuntsi. Idan an hana jan nama, nono kaza shine tushen furotin mai kyau.
- Cottage cuku da kayayyakin kiwo. Suna da amfani saboda abun ciki na calcium, wanda ya zama dole don samar da bitamin D. Cottage cuku yana da amfani musamman saboda abun ciki na furotin mai sauƙi.
- Apples tare da kwasfa. Ya ƙunshi bitamin B, magnesium, calcium, potassium.
- hatsi. Ya ƙunshi bitamin K, E, A, B, magnesium, aidin, baƙin ƙarfe, fluorine. Oatmeal yana taimakawa wajen gina kashi da tsoka.
- Ayaba. Mai arziki a cikin potassium. Musamman amfani a hade tare da sauran kayan haɓaka, irin su madara mai ƙima.
- Mad. Yana inganta sha na magnesium da calcium, kuma yana maye gurbin farin sukari mai cutarwa.
- kwayoyi. Ya ƙunshi amino acid masu amfani don girma. Bugu da kari, almonds na dauke da sinadarin calcium da furotin, kuma goro na iya daidaita barci, inda a lokacin ne ake samar da sinadarin melatonin, wanda ke da hannu wajen samar da sinadarin girma.
- Abincin teku da kifi mai mai. Salmon, tuna, kawa, shrimp, kaguwa. Ya ƙunshi omega, furotin da bitamin B12.
- kankana, abarba. Ya ƙunshi amino acid masu amfani.
- Karas. Mai arziki a cikin bitamin A, yana shiga cikin haɗin furotin. Baya ga karas, bitamin ya ƙunshi kabewa, inabi, apricots.
- Namomin kaza. Mai arziki a D3.
Abincin ɗan adam ya kamata ya bambanta, tare da daidaitaccen haɗin furotin, fiber, carbohydrates. Fats a cikin adadi mai yawa suna rage saurin metabolism, watau, adadin samar da hormone girma yana raguwa. Tare da rashin jan ƙarfe, ƙwayar furotin yana raguwa, wanda ke haifar da ci gaba da ci gaba. Duba kuma: Yadda ake samun ƙwayar tsoka?
Kariyar Ci gaban Jiki
Idan mutum ya sami nau'in abinci iri-iri, babu buƙatar ɗaukar kayan multivitamin. Lokacin zabar ƙari, kula da cewa abun da ke ciki ya ƙunshi bitamin A, C, E, K, D, da potassium, phosphorus, calcium, iron, selenium, phosphorus, zinc, magnesium, jan karfe. Haɓaka samar da hormone girma - lysine, arginine, glutamine. Lokacin zabar ƙarin amino acid, kula da waɗannan abubuwan.
Tushen halitta:
- Arginine: sesame, kwayoyi, naman alade, kwai, kayan kiwo;
- Lysine: ja da naman kaji, soya, cuku, madara;
- Glutamine: wake, beets, kifi, nama, ganye.
Don haɓaka girma, yana da amfani don ɗaukar linoleic acid da leucine. Dangane da sinadarin calcium, bai kamata mutum ya sanya bege mai yawa a kai ba. Wajibi ne a lokacin lokacin girma mai aiki ga yara har zuwa shekaru 3. Manya kuma suna buƙatar calcium don kula da lafiyar ƙashi, amma yawansa zai iya zama cutarwa. Karanta kuma: Yadda za a dawo da sauri bayan motsa jiki?
Kammalawa
Samfuran suna da tasiri mafi girma akan kwarangwal har zuwa shekaru 20-25. Don haɓaka tsayi a cikin girma, za a buƙaci ƙarin matakan:
- Mikewa, yoga, rataye akan sandar kwance, motsa jiki tare da masu faɗaɗa.
- Gyara yanayin ku tare da corset da motsa jiki.
- Rage matsa lamba akan kashin baya, daina horar da ƙarfi don watanni 4-5.
- Yi ƙoƙarin ƙara yawan samar da hormone girma na somatotropin tare da taimakon HIIT, amino acid, barci mai kyau.
- Ka yawaita tafiya da rana don samar da bitamin D.
Shin yana da daraja a damu idan, bin duk shawarwarin, ba zai yiwu a girma ba? Doguwar tsayi ya fi abin tunani fiye da buƙatun physiological. Idan dabarun ba su taimaka maka girma ba, za su taimaka maka ka kasance cikin koshin lafiya har zuwa tsufa, kuma wannan yana da mahimmanci fiye da tsayi. Duba kuma: abinci mai gina jiki na wasanni don abincin yau da kullun