Mea ʻai ʻōpio
 

Makemake nā ʻōpio a me nā mākua ʻelua i nā pilikia meaʻai i ka wā ʻōpio. ʻO ka hapanui pinepine kēia no ka makemake o ka mea mua e kāpae i nā pilikia me ke kiʻi e ala aʻe i kēia wā, a me ka makemake o ka hope e kōkua maoli i kā lākou keiki e ola ʻeha ʻole.

He aha ka ʻōpio

Moekolohe moekolohe, a ʻōpio - He hana maʻamau kēia, ma muli o nā hopena e loli i ke kino o ka ʻōpio, e hoʻolilo iā ia i makua e hiki ke hānau. Hoʻokumu ʻia ia e nā hōʻailona e hele mai ana mai ka lolo i nā kelekona. I ka pane, hana lākou i kekahi mau hormones e hoʻoulu ai i ka ulu a me ka ulu ʻana o ka lolo, ka ʻili, nā iwi, nā mākala, ka lauoho, nā umauma, a me nā mea hānau.

Girls ʻo ka wā ʻōpio, ma ke ʻano he rula, hiki mai i ka makahiki 9-14 makahiki a kaohi nui ʻia e nā hormones e like me ka estrogen a me ka estradiol, i nā keikikāne - ma ka makahiki 10 - 17 makahiki. No laila, lawe ʻo testosterone a me androgen iā lākou.

ʻIke pinepine ʻia kēia mau hoʻololi a pau e ka maka maka a puni. A ʻaʻole ia e pili ana i ka hoʻonui ʻana o ka ulu a me ka hoʻomohala ʻana o kēlā me kēia ʻōnaehana a me nā ʻōnaehana. A i nā loli o ka naʻau, huhū, a i kekahi manawa ka hoʻokūkū e pili ana i ka wā ʻōpio. I loko o ka manawa like, nui nā ʻōpio i ka hilinaʻi iā ia iho, ka kānalua a me ka hōʻoluʻolu ʻole iā lākou iho.

 

I kēia mau lā, ua hoʻomaka ka poʻe ʻepekema e kamaʻilio e pili ana i ka wā ʻōpio, a hiki ke hoʻomaka i nā kaikamahine o ka wā ma mua. Hiki i nā mea like ʻole ke hoʻonāukiuki iā ia, a hoʻopanee hoʻi iā ia:

  1. 1 Nā Genes - I ka 2013, ua paʻi nā ʻepekema mai ke Kulanui o São Paulo ma Brazil, a me kā lākou mau hoa hana o Boston, i kahi ʻatikala kupaianaha ma ka New England Journal of Medicine. Ma ke ʻano he noiʻi, ua loaʻa iā lākou kahi ʻano hou - MKRN3, a ma kekahi mau hihia hoʻonāukiuki i ka ulu ʻana o ka wā ʻōpio. Hoʻohui ʻia, ʻike maopopo ʻia ʻo 46% o nā kaikamahine e hoʻomaka i ka wā ʻōpio i ka makahiki like me ko lākou makuahine.
  2. 2 Poina - aia kekahi manaʻo ʻo phthalates - nā kemika i hoʻohana ʻia i ka hana ʻana i nā mea pāʻani, nā huahana plastik a i ʻole nā ​​​​mea hoʻonaninani, a me nā ʻōpala mai nā hui lāʻau lapaʻau kūikawā i ka hana ʻana i nā steroids sex, i hoʻopau ʻole ʻia, komo i ke kaiapuni. A i nā haʻahaʻa haʻahaʻa, hiki iā lākou ke hoʻonāukiuki i ka hoʻomaka ʻana o ka wā ʻōpio mua (ma 7 mau makahiki a ma mua).
  3. 3 Nā ʻokoʻa lāhui a lāhui paha: Hoʻololi ka hoʻomaka ʻana o ka menstruation i nā kaikamahine o nā lāhui like ʻole mai 12 a 18 mau makahiki. I nā lunamakaʻāinana o ka lāhui Negroid, kū mua ka menarche ma mua o nā mea āpau, i nā lunamakaʻāinana o ka lāhui ʻAsia e noho ana i nā wahi mauna - ma hope o nā mea ʻē aʻe.
  4. 4 maʻi - hiki i kekahi o lākou ke hoʻonāukiuki i kahi neʻe hormonal a, ma ke ʻano he hopena, ka hoʻomaka ʻana o ka ulu moekolohe ma mua.
  5. 5 ai.

Nā hopena o ka meaʻai ma ka wā ʻōpio

He hopena koʻikoʻi ka Diet ma ke kaʻina o ka hoʻomohala ʻana, ma nā kaikamahine hoʻi. ʻO ka momona momona a me ka calorie kiʻekiʻe, e lawe mai i ka ikehu i hoʻohana ʻole ʻia e ke kino, a laila hōʻiliʻili ʻia i loko o ia i ke ʻano o ka momona subcutaneile. A ʻo ia, e like me kāu e ʻike ai, he kuleana no ka hānau ʻana a me ka hānai ʻana o nā keiki a, i kekahi manawa, hōʻailona e lawa ana ka nui o ia mea a mākaukau ke kino e hānau. Hōʻoia kēia e nā hopena o nā noiʻi i mālama ʻia ma ke Kulanui o Michigan a ua paʻi ʻia ma 2007 i ka puke pai.Pediatrics".

Eia kekahi, ʻike nā ʻepekema i loko o nā ʻohana o nā mea ʻai ʻole, hoʻomaka ka wā ʻōpio i nā kaikamahine ma mua o ka ʻohana o nā mea ʻai. Hoʻohui ʻia, nā meaʻai maikaʻi maikaʻi ʻole, a me nā meaʻai pū me kahi kiʻekiʻe o ka hormone IGF-1 (like me ka insulin-like factor factor-1, i hana nui ʻia i ke kino ke ʻai i ka ʻiʻo a me ka waiū) hiki ke hoʻonāukiuki i ka ulu mua o ka moekolohe.

Ua kuhikuhi pū kekahi nā kānaka ʻepekema Kelemania mai ke Kulanui o Applied Science o Fulda i ka hopena o nā protein holoholona i ka wā ʻōpio. Ua hiki iā lākou ke hōʻoia i "nā kaikamahine nona ka ʻai nui i ka protein holoholona i komo i ka wā ʻōpio i ʻeono mahina ma mua o ka poʻe i ʻai ia mea i nā mea liʻiliʻi."

Nā wikamina a me nā minelala i ka wā ʻōpio

Hoʻohālikelike ʻia ʻo Puberty e ka hoʻonui ʻana a me ka hoʻomohala ʻana o nā mea āpau a me nā ʻōnaehana. ʻO kēia ka mea i loko o kēia wā, pono i nā ʻōpio i kahi papaʻai like ʻole a kaulike, e hoʻopili pū ʻia me:

  • Protein - He kuleana ia no ka ulu ʻana o nā cell, nā ʻiʻo a me nā ʻiʻo i loko o ke kino. Loaʻa ia mai ka ʻiʻo a me nā huahana waiū, ka iʻa, ka iʻa, a me nā legumes, nā nati a me nā ʻanoʻano.
  • ʻO nā momona momona nā mea i loaʻa i nā nati, nā ʻanoʻano, nā ʻāpala, ka ʻaila ʻoliva, a me nā iʻa aila. ʻAʻole pono lākou e mālama ʻole ʻia ma ke kākoʻo ʻana i ka ulu a me ka ulu ʻana o ka lolo.
  • ʻO nā Carbohidates nā kumuwaiwai o ka ikaika pau ʻole i hoʻonui ʻia i ke kino me ka ʻai ʻana i nā meaʻai mai nā hua āpau.
  • ʻO ka hao - pono pono kēia kumumanaʻo i ka wā ʻōpio, no ka mea pili pono i ka ulu a me ka hoʻomohala ʻana o nā mea āpau a me nā ʻōnaehana. ʻO ke kiʻekiʻe o ka hemoglobin i ke koko a me ka synthesite o nā hunaola pilikino e pili iā ia. No nā lunamakaʻāinana o ka hapalua ikaika o ke kanaka, kōkua ka hao i ka hoʻoikaika ʻana i nā iwi, a no nā ʻelele o ka nāwaliwali, kōkua ia i mea e pohō ai ke koko i ka wā o ka menstruation. ʻO kona hemahema ke alakaʻi i ka nāwaliwali, hoʻonui i ka luhi, ʻeha ke poʻo, kaumaha, huhū, pinepine pinepine i ka maʻi palū, SARS, a me nā mea ʻē aʻe.
  • Zinc - pono nō ia no ka ulu ʻana o ke kino, ʻoiai ke komo nei i nā hana metabolic, he kuleana no ka hoʻokumu ʻana i ka iwi iwi a me ka hana o ka ʻōnaehana pale. Hiki iā ʻoe ke hoʻonui i kou kino me ia e ka ʻai ʻana i ka iʻa iʻa, ka ʻiʻo wī, nā mea ʻala, nā nati, ka tī.
  • ʻO ka calcium a me ka huaʻa D nā iwi o ke kino e ulu ana e pono loa iā lākou. ʻO nā ʻano huahana waiū a pau ke kumu o kēia mau mea.
  • Folic acid - komo ia i loko o nā hana o ka hematopoiesis, ka mahele o ka pūnaewele a me ka synthes o nā amino acid a loaʻa i nā hua, nā legume, ke ake, ka milo, kāpeti.
  • ʻO ka magnesium kahi mineral hoʻomaha-koʻikoʻi e hele mua mai nā nati, nā palaoa a me nā legume.
  • Potassium - he hopena maikaʻi kāna i ka hana o ka puʻuwai a me ka lolo, pale i ke ʻano o ke kaumaha a loaʻa i loko o nā nati, maiʻa, ʻuala, nā legume a me nā hua maloʻo.
  • Pono ka Vitamin K no ke olakino iwi a loaʻa i ka milo a me nā ʻano kale.

Nā meaʻai he 10 kiʻekiʻe loa no ka wā ʻōpio

ʻO kaʻiʻo moa kahi kumu o ka protein, kahi mea kūkulu no ke kino. Hiki iā ʻoe ke pani iā ​​ia me nā ʻano momona o ka ʻiʻo.

Nā ʻano iʻa āpau - loaʻa ka protein, nā momona momona, omega-3 a me ka omega-6 polyunsaturated acid, nā mea e kuleana i ka hana ʻana o ka lolo, a me ka phosphorus, potassium a me ka magnesium.

ʻO ka ʻōpala kahi kumu o ka hao a me ka boron, kahi e hoʻoikaika ai i nā iwi. Hoʻohui ʻia, hoʻomaikaʻi lākou i ka digestion, hoʻomaʻemaʻe pono i ke kino a pale i ka kaumaha nui.

Nā Peach - hoʻonui lākou i ke kino me ka potassium, hao a me ka phosphorus. Hoʻonui lākou i ka hana o ka lolo a me ka puʻuwai, hoʻomaha i ke koʻikoʻi koʻikoʻi a me ka naʻau.

ʻO nā hua citrus kahi kumu o ka wikamina C a me nā antioxidant e hoʻonui ai i ka pale a kōkua i ke kino e hakakā i ke koʻikoʻi.

Kāloti - loaʻa iā ia ka potassium, calcium, phosphorus a me ka hao, a me nā huaora A, B, C, E, PP, K. ʻO ka ʻai mau ʻana o nā kāloti e hoʻomaikaʻi ai i ka ʻike a me nā hana o ka ʻōnaehana cardiovascular, pale i ke kaumaha a me ka nui o ke kaupaona.

ʻO Buckwheat - hoʻonui ia i ke kino me ka hao, potassium, calcium, iodine, zinc, vitamina o ka hui B, PP, E. A he hopena maikaʻi kāna i ka hana o ka ʻōnaehana cardiovascular a me nā ʻōpū, a hāʻawi pū kekahi i ka noʻonoʻo a me ke kino. ulu ana o na keiki.

ʻO ka wai - ʻaʻole hiki ke hoʻonui ʻia kāna kuleana i ke kino. He mea like ia no ka poʻe o nā makahiki āpau, no ka mea he wahi hānau ia no nā hunaola, hoʻomaikaʻi i ka noho maikaʻi ʻana, komo i nā hana metabolic a pale i ka nui o ke kaupaona.

ʻO ka waiū kahi kumu o ka magnesium, calcium, phosphorus a me zinc.

ʻO kēlā me kēia ʻano nati - loaʻa nā momona momona, protein, vitamina A, E, B, PP, a me potassium, magnesium, calcium, iron, phosphorus, a pēlā aku.

He aha hou aʻe e hana ai i ka wā ʻōpio

  • Hōʻalo i nā meaʻai momona a me ka paʻakai. Hiki i ka mea mua ke kumu i ka hoʻonui ʻana i ke kaupaona, ʻo ia ke kumu o nā pilikia he nui i ka poʻe ʻōpio. ʻO ka lua e hoʻopanee i ka hoʻomaka ʻana o ka wā ʻōpio.
  • Hiki i ka hoʻoikaika kino ke kōkua iā ʻoe e kaohi i kou kaumaha a hana me ke koʻikoʻi.
  • E ʻike i kahi leʻaleʻa - e maʻalahi ia e hana i nā hanana kaumaha, hoʻomaikaʻi i ka maikaʻi a hāpai i ka hilinaʻi iā ʻoe iho.

A ʻo ka mea hope loa, aloha wale ʻoe iā ʻoe iho no ke ʻano hoʻokahi! A kōkua kēia mea ʻaʻole wale e lanakila i nā pilikia, akā e leʻaleʻa maoli hoʻi i ke ola!

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