Isikhathi sesikhathi esiphezulu yisikhathi sokulungiswa kwe-hormonal, lapho kuzoshintsha khona izinguquko eziningi ezingathandeki emzimbeni. Ngokuvamile ezinganeni ezineminyaka engu-12-17 ubudala, isisindo sikhula ngokuphawulekayo. Uma ingane ibona lokhu, ikakhulukazi lapho uzwa amazwi okucasula oontanga, inkinga iyakhula. Sifunda ukulahlekelwa isisindo ngokushesha futhi ngaphandle kwemiphumela emibi.
Kungani intsha ikhula?
Kunezifo ezingavamile zofuzo, lapho kukhona isisindo esicacile, kodwa lokhu kusebenza ngaphansi kwezingu-1% zentsha. Ezimweni eziningi, isizathu sisezindleleni zokudla ezitholwa emndenini. Uma ukudla ekhaya kuhlale kunamafutha amaningi nokudla okuthosiwe, ukudla okubhema, amaswidi, ukudla akuhlonishwa, ayikho imingcele, ingane iyakubona lokhu njengendlela evamile futhi esikhathini esizayo ingaqondiswa yile ndlela yokudla emkhayeni wakhe omdala.
Isimo sithuthukiswa ukudla okulula esikoleni izinguquko nge-chips, crackers, amaswidi kanye ne-soda elimnandi. Ngaphezu kwalokho, intsha eningi iphila ngendlela yokuphila, esikhundleni sekusasa ihlale edeskini yesikole kuze kube semini nasebusuku ehlezi kwikhompyutha noma kwesikrini se-TV. Amakholori adliwe ngokudla ayasetshenziswanga nje kuphela, futhi isisindo somuntu osemusha sanda.
Kungani amantombazane asebancane ehamba ngcono?
Lapho ukubonakala kokuqala ngokweqile kwamantombazane asencane, isici esicindezelayo ngokuvamile kuvame ukukhiqizwa kwama-ovarian we-hormone yesine estrogen . Lesi sici, esiyinkimbinkimbi yezinqubo zokuqubuzana, isinciphisa ukusetshenziswa kwamafutha njenge "uphethiloli" futhi inomthelela ekuzalweni kabusha kwezinqolobane zomzimba zomzimba. Ngaphezu kwalokho, i-estrogen ikhuthaza ukugcinwa kwamanzi kwezicubu, okwenza kube nokunciphisa umzimba.
Kungani abafana bethola amanoni?
Isisindo esingaphezu kwesisindo kumfana osemusha singase sibe ngenxa yokuzikhethela ngokwefa. Ezingamaphesenti angaba ngu-30 uma omunye wabazali ehlushwa ngokweqile, ingane izuza i-physique encane, kanti uma bobabili abazali bekhuluphele, kungenzeka ukuthi ukwanda ku-60%. Lapho ama-hormone wesilisa evuliwe, okuqhubeka nokuthuthukiswa kwemisipha kanye nezici zobunikazi zesibili, ukuzivocavoca nokudla okunempilo kubalulekile. Uma kungenjalo, izinga le-hormone ye-testosterone liyancipha, elingenayo kuphela ukukhuluphala , kepha futhi nezinkinga endaweni yesisu.
Ngingawuthwala kanjani isisindo ngisemusha?
Ukubuza umbuzo, ukuthi kungashesha kangakanani ukulahlekelwa isisindo kumuntu osemusha, kunconywa ukuba uthintane nodokotela wezingane kanye ne-endocrinologist oyosiza ekuboneni ukungaphambuki kokuthuthukiswa. Kubalulekile ukuhlaziya nokuziphendulela izinto eziningi ezibalulekile ezicacisa izici ezivusayo:
- Isikhathi esingakanani ingane ezinikela ezemidlalo, ukuzijabulisa kwangaphandle okusebenzayo?
- Ingabe ukudla kuhlelwe kahle?
- Ingabe ingane ibhekene nokucindezeleka?
- Ingabe iphupho lakhe liphelele?
Abazali bezingane abanesisindo esiningi ngokweqile kumele baqaphele ukuthi umthwalo wabo unabo, futhi ungakhohlwa ukuthi izinkinga zomzimba zihlanganisa ingqondo. Ngesibonelo somuntu siqu, inhlangano yokudla okunempilo, umbuso wosuku, ukuzijabulisa kwengane yakho ungayifinyelela umphumela ekunqumeni ukuthi ungayinciphisa kanjani intsha. Kubaluleke kakhulu ukuphatha ngokuqonda kwengane, ukudala isimo sengqondo esihle emndenini, sizungeze ngokukhathalela.
Indlela yokulahlekelwa isisindo ngaphandle kokudla?
Abantu abaningi banesithakazelo sokuthi bangakwazi kanjani ukunciphisa isisindo kwentsha ehlobo, futhi lokhu kuyindlela efanele yokuxazulula le nkinga. Ehlobo, lapho kungekho imisebenzi yesikole, isimo sezulu esihle sitholakalayo, izinhlobo eziningi zokudla zezitshalo ziyatholakala, kulula ukulungisa indlela yokuphila nokudla. Imithetho embalwa elula izosiza kulokhu:
- Ebusuku, ukulala kufanele kunikezwe okungenani amahora angu-8, futhi ubuthongo bese uvuka ngokufanele ngesikhathi esifanayo.
- Phakathi nosuku, phakathi kokudla okuyinhloko, ukudla okuncane okuvunyelwayo kuvunyelwe ngezithelo, imifino, amajikijolo, amantongomane.
- Kubalulekile ukubandakanya uhlobo lomdlalo ingane ethanda, ukunikeza ukuqeqeshwa okujulile ihora kathathu ngesonto futhi okungenani ihora lokuzivocavoca okulinganisela nsuku zonke (ngokufanele - emoyeni ovulekile).
- Imizwelo engcolile, ukucindezeleka kufanele kuncishiswe, okufezwa ngenxa yesimo esivamile emndenini, izinto zokuzilibazisa, ukuxhumana nabangane.
Indlela yokulahlekelwa isisindo somntwana - Ukuzivocavoca
Ngokuvamile, imfundo engokwenyama yesikole ayanele ngokwanele ukuqinisekisa imigomo yomsebenzi, ngakho-ke kunconywa ukuba ubhale intsha engxenyeni yezemidlalo - ukubhukuda, ukudansa, i-athletics, ubuciko bokulwa noma ezinye. Ngaphezu kwalokho, noma yimiphi imidlalo edlala esebenzayo, ibhayisikili noma i-skating skating, i-badminton, egijima, ukuhamba okude.
Ukulahlekelwa kwesisindo esisheshayo kuzosiza ukuzivocavoca kwentombazane encane, okumele kwenziwe izikhathi ezingu-3-6 ngesonto, kangcono ekuseni. Ake sicabangele ukuthi izigaba eziyinhloko zibandakanya ukuqeqeshwa okunjalo:
- Ukufudumala (imizuzu engu-2-5): ukuhamba endaweni, ukunyakaza kwezitho zomzimba kanye nekhanda, i-mahi, imithangala emaceleni, ama-squats ngaphandle kokulinganisa.
- Iyunithi eyinhloko (imizuzu engu-20 kuya ku-30): ukugijima, ukubamba izintambo, ukuqhuma, ama-squats anesisindo, amaphaphu, "amabhayisikili", "izikhali".
- Ukunciphisa (5-10 imizuzu): izivivinyo zokubala zokwehlisa imisipha yangemuva, intamo, amahlombe, imilenze.
Kungenzeka yini ukuthi intombazane idle ukudla?
Ukulandela ukudla okuqinile akuyona inketho kumuntu osekhulile. kulesi sikhathi kubaluleke kakhulu ukuthola isethi yonke yezingxenye zokudla ezibalulekile. Ukudla okunamandla okunciphisa isisindo kwabasha kuyakwazi ukulimaza kuphela, kanye nendlela eyingozi nakakhulu yokuthi "ukuhlanza", okuholela ekutheni i-anorexia. Ngokuvamile, ngemva kokuvinjelwa okuqinile kokudla kudliwe, umzimba uthola isisindo saso, ngaphezu kwesisindo sangempela. Ngaphezu kwalokho, kuthinta umsebenzi wobuchopho, i-tract digestive, uhlelo lwezinzwa, uhlelo lwe-musculoskeletal, njll.
Kudla ukulahlekelwa isisindo esiphuthumayo kwentsha
Ukuphendula umbuzo wokuthi ungaphatha kanjani isisindo ngokushesha endlini yomusha, noma yisiphi isazi esisebenzayo sizosho ukuthi umuntu akufanele alwele ukulahlekelwa kwesisindo ngokushesha. Kungcono ukukwenza ngokuhamba kancane, ukuqeda cishe 2 kg ngenyanga. Izincomo eziyinhloko zokudla okunomsoco wabantwana abanesisindo esiningi kunendlela elandelayo:
- ukudla kumele kube izikhathi ezine noma ezinhlanu ngosuku;
- isidlo sakusihlwa kufanele sibanjwe amahora amabili ngaphambi kokulala;
- intombazane kufanele idle ama-2500 kcal ngosuku, umfana - 2700, kanti isilinganiso samaphrotheni / amafutha / ama-carbohydrate yi-1/1 / 4;
- zonke izitsha kufanele ziphekwe ngokushayela, ngokubilisa, ukubhaka, ukucima;
- ubukhulu besabelo okufanele udliwe kufanele bube ngu-300 g.
Ukudla okulula kubasha
Lapho lo mbuzo uvela ukuthi ungayinciphisa kanjani ingane, abazali kufanele bahambisane nemigomo yokudla okunempilo nendodana noma indodakazi yabo, bebeka isibonelo esihle. Kubalulekile ukudumisa ingane nganoma yimiphi impumelelo emzamweni wokwehlisa isisindo, ukukhuthaza (kodwa hhayi amaswidi). Akufanele likhohlwe ukuthi ukudla okufanele kufanele kuhlangane njalo nomsebenzi womzimba.
Indlela elula yokunciphisa isisindo njengengane yentsha yenyanga ngokudla, ihilela ukwenqaba kokudla, okulimazayo futhi kungenanzuzo ekuthuthukiseni umzimba. Imikhiqizo enjalo ihlanganisa:
- i-confectionery;
- ukudla okusheshayo;
- imikhiqizo esiphelile;
- ukupheka;
- imikhiqizo yokubhema;
- ama-sausages;
- i-chips;
- ukhukhamba.
Ukudla okusheshayo kwentsha
Uma ucabanga ukuthi unganciphisa kanjani isisindo ngesonto elilodwa, udinga ukushiya umqondo wokwehla isikhathi esinikeziwe esingaphezu kwesigamu se kilogram. Ngaphezu kokuqeda imikhiqizo eyingozi, kubalulekile ukwenza imenyu yansuku zonke ngendlela efanele, ucabangele imigomo yamaprotheni, amafutha ne-carbohydrate. Ukuqaphela imithetho elula ukuthi, ngaphandle kokulimaza empilweni, ukunciphisa isisindo kumuntu osemusha, kubalulekile hhayi kuphela ukukwenza lokhu phakathi nanoma yisiphi isikhathi esithile, kepha futhi ukulandela lezi zimiso njalo.
Cabanga ngokudla okunomsoco kwentombazane ofuna ukulahlekelwa isisindo, enehlu lokudla okufanelekayo konke ukudla:
- Ukudla kwasekuseni: i- cottage shizi ekhishwe ngunyosi nezithelo, iphalishi ebisi noma emanzini ngamantongomane, omisiwe, ama-casseroles, ama-biscuits, i-cocoa noma itiye elihlaza.
- Usuku lokudla: isobho sokuqala noma i-borscht kumhluzi ophansi we-fat, owesibili - inyama noma inhlanzi ene-side cereal dish noma isitshalo semifino, kanye nesaladi yemifino, isinkwa esiphelele sonke.
- Isinkwa: izithelo, amajikijolo, amantongomane, izithelo ezomile, i-compote, i-kefir, i-milk baked.
- Isidlo: izitsha ezivela kumaqanda, izithelo nezitshalo zemifino, ushizi onzima, irayisi, amazambane izitsha.