Hiki ke ulu inā ʻai ʻoe i kekahi mau meaʻai. He mea pono anei ke hilinai piha i ka ai. He aha nā mea e kōkua pū ai i ka hoʻonui ʻana i ka wā makua.
Hoʻopili ʻia ka ulu ʻana o ke kanaka e nā mea e like me genetics, hormones, meaʻai, haʻuki, hiamoe maikaʻi, a me ke kūlana. Hoʻopau ke kaʻina hana physiological i ka 20-25 mau makahiki. ʻAʻole hiki i ke kanaka makua ke ulu i ka 20 cm, akā ma ka 5-7 he mea maoli. Eia naʻe, mai hilinaʻi wale i nā huahana.
Inā ʻaʻole lawa ka hiamoe, haʻalele i ka hoʻomaʻamaʻa ʻana a lawe ʻia me ke kō, ka ulaula, ka waiʻona, ka caffeine, a laila ʻaʻole hiki iā ʻoe ke loaʻa kahi hopena maikaʻi. E nānā pū: Nā meaʻai no ka hoʻihoʻi ʻana a me ka ulu ʻana o ka ʻiʻo
Nā meaʻai pono e hoʻonui i ka ulu kino
I kahi kanaka makua, hiki ke hoʻoponopono i ka ulu ʻana ma ka hoʻonui ʻana i ka mānoanoa o ka cartilage intervertebral. ʻAʻole kōkua kēia i ka hoʻolōʻihi wale ʻana, akā i kekahi mau huahana. ʻOi aku ka maikaʻi o ka noʻonoʻo ʻana i ka ulu ʻana o ka iwi ma mua o ka makahiki, e like me ka wā ʻōpio.
He aha nā meaʻai maikaʻi no ka ulu ʻana:
- Nā Leo Loaʻa iā lākou ka huaʻa B a me nā protein e pono ai no ka ulu ʻana o nā iwi a me nā ʻiʻo.
- Nā hua ʻaka. ʻO ia kekahi o nā kumu nui o ka vitamina D.
- ʻAla. Aia ka zinc, hao, protein, nā huaora E a me B12 e pono ai no nā iwi a me ka cartilage. Inā contraindicated ka ʻiʻo ʻulaʻula, ʻo ka umauma moa kahi kumu maikaʻi o ka protein.
- ʻO ka paʻakai a me nā huahana waiū. He mea pono ia ma muli o ka nui o ka calcium, ka mea e pono ai no ka hana ʻana i ka vitamina D. ʻOi aku ka maikaʻi o ka cheese cheese ma muli o ke ʻano o ka protein maʻalahi.
- ʻAla me ka ʻili. Loaʻa nā huaora B, magnesium, calcium, potassium.
- ʻOaka. Loaʻa i nā huaora K, E, A, B, magnesium, iodine, iron, fluorine. Kōkua ka Oatmeal i ke kūkulu ʻana i ka iwi a me ka ʻiʻo ʻiʻo.
- Pālāwele. Nui i ka potassium. Pono pono i ka hui pū ʻana me nā huahana ulu ʻē aʻe, e like me ka waiū fermented.
- ʻO Med. Hoʻoikaika i ka absorption o ka magnesium a me ka calcium, a hoʻololi pū i ke kō keʻokeʻo ʻino.
- kukui. Loaʻa i nā amino acids pono no ka ulu ʻana. Eia kekahi, aia nā ʻalemona i ka calcium a me ka protein, a hiki i ka walnuts ke hoʻomaʻamaʻa i ka hiamoe, i ka wā e hana ʻia ai ka melatonin, kahi i komo i ka synthesis o ka hormone ulu.
- ʻAi kai a me nā iʻa ʻaila. Salmon, tuna, ʻoysters, shrimp, crab. Loaʻa i ka omega, protein a me ka huaʻa B12.
- ʻAiʻi, pineapples. Loaʻa nā amino acids pono.
- Kāloti Loaʻa i ka vitamina A, komo i ka synthesis protein. Ma waho aʻe o nā kāloti, aia ka huaora i ka paukena, nā hua waina, nā apricots.
- ʻAha. Waiwai i ka D3.
Pono e ʻokoʻa ka ʻai kanaka, me ka hui pū ʻana o ka protein, fiber, carbohydrates. ʻO nā momona i ka nui e hoʻolohi i ka metabolism, ʻo ia hoʻi, ke emi nei ka wikiwiki o ka hana ʻana o ka hormone ulu. Me ka nele o ke keleawe, emi iho ka protein metabolism, e alakaʻi ana i ka ulu ʻana o ka ulu. E nānā pū: Pehea e loaʻa ai ka nui o ka ʻiʻo?
Nā mea hoʻonui kino
Inā loaʻa i ke kanaka kahi meaʻai like ʻole, ʻaʻohe pono e lawe i nā pahu multivitamin. Ke koho ʻana i kahi mea hoʻohui, e hoʻolohe i ka haku mele ʻana i nā huaora A, C, E, K, D, a me ka potassium, phosphorus, calcium, iron, selenium, phosphorus, zinc, magnesium, copper. Hoʻonui i ka hana o ka hormone ulu - lysine, arginine, glutamine. Ke koho ʻana i kahi mea hoʻohui amino acid, e nānā pono i kēia mau ʻāpana.
Nā kumu kūlohelohe:
- Arginine: sesame, nati, puaʻa, hua manu, nā meaʻai waiu;
- Lysine:ʻulaʻula a me ka moa moa, soy, cheese, waiū;
- Glutamine: pīni, beets, iʻa, ʻiʻo, ʻōmaʻomaʻo.
No ka hoʻonui ʻana i ka ulu ʻana, pono ia e lawe i ka linoleic acid a me ka leucine. E pili ana i ka calcium, ʻaʻole pono e kau ka manaʻolana kiʻekiʻe ma luna. Pono ia i ka wā o ka ulu ikaika no nā keiki a hiki i 3 mau makahiki. Pono pū ka poʻe mākua i ka calcium no ka mālama ʻana i ke olakino o ka iwi, akā hiki ke hoʻopōʻino i ka nui o ia mea. E heluhelu pū hoʻi: Pehea e hoʻōla koke ai ma hope o ka hoʻomaʻamaʻa?
Panina
Loaʻa ka hopena nui o nā huahana i ka iwi a hiki i ka 20-25 mau makahiki. No ka hoʻonui ʻana i ke kiʻekiʻe i ka wā makua, pono nā hana hou aʻe:
- ʻO ka hoʻolōʻihi ʻana, ka yoga, ke kau ʻana ma ka pā ākea, ka hoʻoikaika ʻana me nā mea hoʻonui.
- E hoʻoponopono i kou kūlana me ka corset a me nā hoʻoikaika kino.
- E ho'ēmi i ke kaumaha ma ka iwi kuamoʻo, e haʻalele i ka hoʻomaʻamaʻa ikaika no 4-5 mau mahina.
- E ho'āʻo e hoʻonui i ka hana o ka hormone ulu somatotropin me ke kōkua o HIIT, amino acids, hiamoe maikaʻi.
- E hele wāwae nui i ka lā no ka hana ʻana i ka huaora D.
He mea kūpono paha ke huhū inā, ma muli o nā ʻōlelo aʻoaʻo āpau, ʻaʻole hiki ke ulu? ʻO ke kiʻekiʻe ʻoi aku ka manaʻo ma mua o ka pono physiological. Inā ʻaʻole kōkua nā hoʻolālā iā ʻoe e ulu, e kōkua lākou iā ʻoe e noho olakino a hiki i ka wā ʻelemakule, a ʻoi aku kēia ma mua o ke kiʻekiʻe. E nānā pū hoʻi: ka meaʻai haʻuki no ka meaʻai i kēlā me kēia lā