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Hoʻomaopopo mau nā mākua e pili ana i ke olakino o kā lākou keiki, keu hoʻi i nā pae mua o ka ulu ʻana. Makemake nā kamaliʻi i kēia mau lā i nā meaʻai maikaʻi ʻole e hoʻohālikelike ʻia i ka meaʻai i hana ʻia e ka home. Eia nō naʻe, he mea nui ka ʻai ʻana i ka meaʻai kūpono, no ka mea, hiki i ka meaʻai kūpono ke kōkua i ka ulu nui ʻana o nā keiki.
ʻO kēia ke kumu e hopohopo ai nā makuahine e pili ana i ka mea a kā lākou keiki e ʻai ai a hoʻāʻo lākou e ʻai iā lākou i nā mea kanu ʻōmaʻomaʻo hou aʻe. I ko kēia ao, kahi e hoʻonui ai ke kiʻekiʻe maikaʻi i kahi ʻano hoihoi, he mea nui ka mālama ʻana i ka hana maʻamau a me ka papaʻai. Hoʻomaopopo pono kēia mau mea i ka ulu maoli me ka BMI maikaʻi.
Hūnā ke kino o ke keiki i ka Hormone ulu kanaka (HGH) ma kona palena kiʻekiʻe ma waena o ka makahiki 3 a me 11 mau makahiki a ʻo ia ka manawa kūpono e hoʻomaʻamaʻa ai i nā hoʻoulu ulu e hiki ai i nā hana a me nā meaʻai.
Nā ala e kōkua ai i ka ulu ʻana o ke kiʻekiʻe o nā keiki a me ke kaupaona
1. Ka mālama ʻana i ka papaʻai momona
He mea nui nui ia e hoʻopau ai ke keiki i ke ʻano o nā meaʻai, me ka meaʻai piha. ʻO ka papaʻai kaulike ka waiū, nā hua manu, nā lau lau, ka oatmeal, a me nā mea ʻē aʻe, kahi e lawa pono ai ka nui o nā huaora, nā pākāpika, nā protein a me nā momona. ʻO ke kuleana o ka makuahine ka mālama aku i ke keiki mai nā meaʻai maikaʻi ʻole i nele i nā mea olakino a ʻai i nā keiki i nā mea kanu hou, nā protein māmā a me nā kāpona maikaʻi. ʻO nā mea inu momona, kokoleka, burger, pizza e hana ʻino aku i nā keiki ma mua o ka hiki iā mākou ke noʻonoʻo.
Mālama ka papaʻai maikaʻi i nā minelala a me nā antioxidant e hāpai i ka pale o ke keiki. Mālama kēia i ka huna o HGH i ka mahele kūpono, i hiki ai i ka ulu a me ke kūkulu ʻana. [1]
2. Kaʻai ʻana o ka protein i ka nui kūpono
Manaʻo ʻia nā protein ʻo ia nā paukū kūkulu o ko mākou mau kino. Hoʻomaopopo lākou i ka ulu o ke kino a loaʻa kūpono [elua] . ʻO ka Vitamin B3 kekahi mea nui e hiki ai ke ulu. ʻO nā mea ʻai e like me ka moa, nā hua manu, nā pī soya, nā lihi, nā pīni kīʻaha e waiwai i ka protein. ʻO ke tuna, mushroom, peas green, avocados, peanuts, a pēlā aku. Kahi kumu maikaʻi loa o ka vitamin B3.
nā pono desi ghee no ka ʻili
3. ʻOhana kau
Maʻalahi ke kani ʻana, a he hopena nui ko lākou i ka ulu ʻana o nā keiki. Pono lākou e hoʻolauna ʻia i ka papa hana o ke keiki mai kahi pae mua e kōkua kēia i ka elongation o ka iwi kuamoʻo a me ka hoʻomaikaʻi o ke kūlana. Hiki ke maʻalahi i nā hoʻoikaika kino e like me ke kū pololei i nā manamana wāwae e kūʻē i ka paia a i ʻole me ke kākoʻo ʻole, e pili ana i nā manamana wāwae ʻoiai e kū ana a mālama pololei i ke kua, etc.
4. Hoʻomaʻamaʻa ʻana i nā hana kau
ʻO ke kau ʻana he hana nui ia e kōkua i ka hoʻolōʻihi ʻana o ka iwi kuamoʻo a ua hoʻomaʻamaʻa ʻia no nā makahiki e hana ana iā ia i nā manawa maʻamau hiki ke kōkua i ka lilo ʻana i kiʻekiʻe. Ma waho aʻe, inā hoʻolauna ʻia nā hana e like me ka huki ʻana, kaomi a me ka auwae i nā hana a nā keiki, e ikaika ana ko lākou kua a me ko lākou lima, hoʻoikaika i kahi ulu āpau e kūpono a olakino hoʻi lākou. [4] .
inoa o nā kīʻaha Pake
5. Hoʻolauna i ka hana yoga
Hoʻomaʻamaʻa ʻia ʻo Yoga mai ka wā kahiko no ka hoʻolōʻihi ʻana i nā kino a me ka loaʻa ʻana o ke kaulike i ke ola kahi ʻano maikaʻi e hoʻomaka ai. Aia ka lehulehu o nā yoga poses e hua i ka hoʻoikaika ʻana i ke keiki a hoʻolōʻihi iā lākou [3] . ʻO ke aloha ʻana o ka lā a i ʻole Surya Namaskar kahi hana e hoʻokomo i ke kino holoʻokoʻa i ka wai, e hana ana i nā kua i hope, ka iwikuamoʻo, nā lima a me nā mākala wāwae.
Hāʻawi ʻo Asanas e like me chakrasana i nā keiki e moe ma ko lākou kua a hāpai aʻe i ko lākou mau kua i ke ʻano o ke kakaka, me ke ʻano U-like. Hoʻohana ʻia nā lima a me nā wāwae e hāpai i ke kino holoʻokoʻa i kēia hoʻoikaika ʻana e hāʻawi i kahi kuamoʻo ikaika a me nā mākala a me nā mea kōkua i ka ulu wikiwiki.
6. E heʻe mau ana
ʻO ka Skipping kahi hana cardio kupaianaha e mālama i nā keiki i ke olakino a maikaʻi. Hoʻonani ia i ke kino holoʻokoʻa a kōkua i ka mālama ʻana i ka puʻuwai olakino. Kōkua kēia hana i ka hoʻolōʻihi ʻana i ke kino holoʻokoʻa, no laila e hoʻomaikaʻi ai i ka ulu kiʻekiʻe o ke keiki kao [5] .
7. ʻO ka jogging māmā a me ka holo ʻana
ʻO ka holo he hana leʻaleʻa, ʻaʻole maikaʻi wale no nā keiki, akā he plethora hoʻi o nā keu pono no ka poʻe makua. Kūkulu ia i nāʻiʻo iwi, a hoʻonui i ka ikaika i nā keiki. Hoʻokuʻu ʻia ka HGH ulu ulu i ka nui maikaʻi, i hiki i nā keiki ke lilo i kiʻekiʻe [6] . Makemake nā keiki i kēia maʻamau inā hele pū nā mākua me lākou a komo pū i kēia hana.
8. Ka hiamoe kūpono
He mea nui ka hiamoe i ka ulu ʻana o nā keiki. He mea nui ia e hiamoe ke keiki ma ka liʻiliʻi no ʻewalu mau hola no ka hapa nui o nā lā, i hiki ai ke ulu maʻamau a hoʻōla mai ka luhi. HGH, ka hone ulu, hūnā pinepine ʻia i nā wā hiamoe o ke keiki [7] . No laila, he mea nui ʻaʻole e lele ke keiki i nā hola hiamoe.
Koi ʻia i nā mākua e hōʻalo i kahi nohona noho a hoʻokomo i ka meaʻai olakino a me nā hana hoʻoikaika kino no nā keiki a me lākou iho. E ulu a ikaika a ikaika hoʻi kā ke keiki.
I kēia manawa e nānā mākou pehea ka hopena o ka meaʻai i ka ulu ʻana o kahi keiki a me nā mea ʻai nui e hoʻopili ai i ka papaʻai o kēlā me kēia lā.
Hoʻopili ʻia ke kiʻekiʻe o nā keiki e nā genetics o nā mākua a me ko lākou mau ʻohana. Eia nō naʻe, noʻonoʻo ka hapa nui o nā mākua me ke kōkua o ka papaʻai kūpono a me ka meaʻai pono, hiki iā lākou ke kōkua i kā lākou poʻe keiki e kiʻi i ka palena kiʻekiʻe o kā lākou ulu maʻamau. Hoʻonui ia i ke kaʻina holoʻokoʻa. ʻOiai ʻaʻole ia he kumu e hoʻololi ai kahi pilikua, malia paha e hoʻonui i kekahi mau ʻīniha i ke kiʻekiʻe i koho mua ʻia.
nā kiʻiʻoniʻoni comedy no nā keiki
ʻO nā mea kōkua koʻikoʻi e kōkua i ke kiʻekiʻe i makemake ʻia
1. ʻO nā protein kahi mea pono nui e pono ai ka ulu ʻana o nā keiki. Kūkulu lākou i nā mākala a halihali i ka hoʻomohala a me ka mālama ʻana o nā pūnaewele. Hiki i ka hemahema o nā protein ke hoʻolōʻihi i ka hormone ulu a hopena i ka BMI haʻahaʻa.
2. Pono nā minelala e like me ka hao, potassium, iodine, phosphorus, fluoride e hoʻonui i ke kiʻekiʻe o nā keiki. ʻO ka calcium kahi mineral ʻē aʻe e hoʻoikaika ʻole i nā iwi akā hoʻolaha pū kekahi i ka ulu pono ʻana.
3. Kōkua ka Wikamina D i ka maʻalahi o ka lawe ʻana o ka calcium i loko o ke kino. Hiki i ka hemahema Vitamin D ke hana i ka luhi, nā iwi nāwaliwali a me nā mākala hiki ke hopena maikaʻi ʻole i ka hana ulu. ʻO nā mea ʻai a me nā huaʻai kahi waiwai maikaʻi loa o ka wikamina A, B1, B2, C, F a me ka riboflavin, hiki ke kōkua i ka papaʻai momona, kaulike.
4. Hiki ke hoʻopōʻino nā Carbohidates i ka nui o ka nui, akā i nā pae mua o ka ulu ʻana o nā keiki, hāʻawi ia i ka ikehu a me ka ikaika no ko lākou mau kino. Pono e hāʻawi i ka nānā hou ʻana i nā hua palaoa a me nā cereala. ʻO ka palaoa i hoʻomaʻemaʻe ʻia, ka pizza, ka burger, a pēlā aku. Kiʻekiʻe i nā momona e pono ke hōʻalo ʻia.
Nā meaʻai e kōkua ai i ka ulu ʻana o nā keiki
1. ʻO nā huahana waiū kahi waiwai waiwai o nā minelala a me ka wikamina A, B, D a me E. Milk, curd, course cheese, he nui nā proteins a me ka calcium i kōkua i ka ulu ʻana.
2. Loaʻa nā hua i nā protein, vitamin D, vitamina B12, calcium a me riboflavin. ʻO lākou kahi ʻāpana kūpono o ka papaʻai. Hiki ke nalowale nā makuahine no nā koho i waena o nā hua moa, a ʻaʻole hiki i nā keiki ke luhi i ka ʻai ʻana iā lākou.
3. ʻO nā ʻāpana āpau o ka moa, ʻo ia hoʻi ka umauma, kiʻekiʻe i ka protein. Kōkua lākou i ka hoʻoponopono kino a me ka ulu ʻana o nā mākala o ke keiki, no laila ke hāpai nei i ka hoʻonui kiʻekiʻe.
4. ʻO nā soya a i ʻole ka tofu kahi kumu maikaʻi o nā protein vegetarian. Ua lawa lākou i nā wikamina, nā protein, folate, fiber a me nā carbs, nā mea e pono ai ka ulu ʻana o ke keiki.
5. ʻO ka maiʻa kahi hua maʻalahi i loaʻa i ka potassium, calcium a me ka manganese. Hāʻawi ia i ke kūpaʻa maikaʻi a me ka pale ʻana i ke keiki.
6. ʻO ka oatmeal, nā nati a me nā ʻanoʻano nā kumuwaiwai maikaʻi loa o ka omega fatty acid a me nā protein i hāʻawi i ke ola no ka ulu. Hiki iā lākou ke hoʻopau i kēlā me kēia lā no ka ʻaina kakahiaka a i ʻole he meaʻai māmā.
7. Inā hoʻokomo ʻia nā keiki i ka ʻai ʻana i nā mea kanu ʻōmaʻomaʻo e like me ka spinach, broccoli, okra, peas, bok choy a pēlā aku, mai ka wā ʻōpio loa, ʻoi aku ka maʻalahi o kā lākou hoʻololi ʻana i ka ʻai olakino. Loaʻa i nā greens nā fiber a pau e pono ai, nā wikamina a me nā minelala, a he mea nui lākou i ka pāʻina.
8. ʻO nā hua e like me ka pepaya, ka wai ʻāpala, nā ʻoma, nā ʻapelika, a pēlā aku. ʻO nā kāloti kahi waiwai waiwai o ka wikamina A, C a me ka puna e kōkua ai lākou e mālama i nā iwi ikaika.
9. Kūpono nā hua holoʻokoʻa i ka hāʻawi ʻana i ke keiki me ka ikehu i koi ʻia. Loaʻa iā lākou ka hao, magnesium, fiber, selenium, a me nā mea ʻē aʻe, i kōkua i ka ulu ʻana o ke keiki.
10. ʻO nā iʻa momona e like me ka salemona, ke tuna, a me nā cod ke kiʻekiʻe o ka protein a me ka huaola D. ʻOiai ʻo ka ʻiʻo ʻulaʻula e hiki ke hāʻawi ʻia i ke kaulike no ka pono o ka protein.
11. Hiki ke hoʻopau ʻia i nā turnip i mea e piʻi ai ka kiʻekiʻe o nā homoniola he hale waihona waiwai nō ia o nā minelala a me nā wikamina e pono ai.
pono o ka pauda maloʻo maloʻo
12. Aia kekahi mau mea hana i hana ʻia e ka home e kōkua ai i ka ulu ʻana o ke keiki. ʻO kekahi o kēlā mau mea ʻono e koi ai i ka hoʻohuihui ʻana i ke kīʻaha o ka waiū mehana a me 1 hua manu i loko o ka blender. Pono e hoʻohui i kahi punetune o ka meli iā ia i ka hopena a hoʻowali maikaʻi. ʻO nā hua manu a me ka waiū, nā kumu maikaʻi o ka protein a me ka calcium e kōkua ai i ka ulu kūlohelohe. ʻO ka ʻai ʻana o kēia mea inu i kēlā me kēia lā ke hōʻike i ka loli o ke kiʻekiʻe.
Nānā i nā ʻatikala- [1]Lifshitz F. (2010). ʻO ka meaʻai a me ka ulu ʻana. Ka puke pai o ka noiʻi maʻi i ka endocrinology pediatric, 1 (4), 157-163.
- [elua]Kabir, I., Rahman, M. M., Haider, R., Mazumder, R. N., Khaled, M. A., & Mahalanabis, D. (1998). ʻO ka hoʻonui ʻia o ke kiʻekiʻe o nā keiki i hānai ʻia i ka papaʻai protein kiʻekiʻe i ka manawa o ka convalescence mai shigellosis: he ʻeono mahina o ke aʻo ʻana. ʻO ka puke pai o ka meaʻai, 128 (10), 1688-1691.
- [3]Chatterjee, S., & Mondal, S. (2014). Ka hopena o ka hoʻomaʻamaʻa yogic mau i ka ulu ʻana o ka hormone a me ka dehydroepiandrolone sulfate ma ke ʻano he endocrine o ka ʻelemakule. Hoʻohui a me nā lāʻau ʻē aʻe e like me nā hōʻike: eCAM, 2014, 240581.
- [4]Jørgensen, E. H., & Jobling, M. (1993). Nā hopena o ka hoʻoikaika kino i ka ulu ʻana, ka hoʻohana ʻana i ka meaʻai a me ka hiki osmoregulatory o ke keiki salemona ʻAkelanika ʻōpio, Salar Salmo. ʻO AquacULT, 116 (2-3), 233-246.
- [5]Ha, A. S., & Ng, J. (2017). Hoʻonui ke kāpae kaula i ka nui o ka mineral o ka iwi ma calcanei o nā kaikamahine pubertal ma Hong Kong: kahi hoʻokolokolo hoʻokolokolo hoʻokolokolo. ʻO PloS hoʻokahi, 12 (12), e0189085.
- [6]Kraemer, R. R., Durand, R. J., Acevedo, E. O., Johnson, L. G., Kraemer, G. R., Hebert, E. P., & Castracane, V. D. (2004). Hoʻonui ka holo ikaika i ka hormone ulu a me ka uluola like me ka insulin-me ka hoʻololi ʻole ʻana i ka ghrelin. ʻO Biology Experimental and Medicine, 229 (3), 240-246.
- [7]Van Cauter, E., & Copinschi, G. (2000). Nā pilina ma waena o ka ulu ʻana o ka hormone a me ka hiamoe. ʻO ka noiʻi Hormone ulu & IGF, 10, S57-S62.
