MAKEMAKE E HOʻONUI I KOU KIʻEKIʻE? E ʻAI I KĒIA MAU MEAʻAI 9

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ʻAiʻai Pono Nutr oi-Neha Ghosh By ʻO Neha Ghosh ma Ianuali 3, 2019

ʻO ʻoe ke kanaka e nīnau pinepine ʻia, 'he aha kou kiʻekiʻe' ?. ʻĀ, ʻo ke kiʻekiʻe kahi mea e hopohopo nui ai kekahi poʻe. Hoʻomaka lākou i kahi hanana haʻahaʻa i ka hoʻomaka ʻana o ka poʻe e hoʻomāʻewaʻewa iā lākou. No laila, e kamaʻilio kēia ʻatikala i ka hopohopo like a kūkākūkā i kekahi mau meaʻai hiki iā ʻoe ke ʻai e hoʻonui i ke kiʻekiʻe.

He aha nā mea e hoʻoholo ai i kāu kiʻekiʻe?

Pili kou kiʻekiʻe i kāu genes i kekahi ʻano. Ma ke kumu o nā haʻawina māhoe, hoʻoholo ka ʻepekema i nā genetics a pehea e pili ai i ke kiʻekiʻe o ke kino ʻo ia hoʻi inā he kiʻekiʻe kekahi māhoe ʻo kekahi kiʻekiʻe paha kekahi. ^[1] , ^[elua] . A ma muli o kēia hoʻopaʻa ʻana, ma kahi o 60 pākēneka a 80 pākēneka o ka ʻokoʻa o ke kiʻekiʻena o nā kānaka ma muli o nā genetics a ʻo 20 pākēneka ʻē aʻe i 40 pākēneka no ka meaʻai ^[3] , ^[4] .

ʻO ka hormone ulu ulu kanaka (hGH), i loaʻa nā 191 amino acid, i hana ʻia e ka pituitary gland e hana nui i ka ulu ʻana, ka hoʻohui ʻana o ke kino, ka metabolism a me ka hoʻoponopono ʻana o ka cell. ^[5] , ^[6] . Hoʻoulu kēia hormone ulu i ka ulu ʻana o nā āpau o ke kino, me nā iwi. Ma hope o ka makahiki 20, kū ka kiʻekiʻe i luna a ʻo ke kumu o kāu mau papa ulu a i ʻole nā pā epiphyseal, loaʻa i ka cartilage kokoke i ka hopena o kou mau iwi lōʻihi ^[7] .

Piʻi kou kiʻekiʻe ma muli o ka hoʻolōʻihi ʻia o nā iwi lōʻihi, ma muli o ke ʻano hana o nā pā ulu. Akā, ke kokoke ke kanaka i ka hopena o ka ʻōpio, ʻae nā hoʻololi hormonal i nā papa ulu e lilo i mea hana ʻole a paʻa ka hoʻolōʻihi ʻana o nā iwi. ʻO kēia kahi e kū ai kou kiʻekiʻe. Eia nō naʻe, hiki ke kōkua i ka ʻai ʻana i ka papaʻai olakino.

Nā meaʻai e hoʻonui i kou kiʻekiʻe

1. Kahiko

ʻIke ʻia ka turnips i waiwai nui i nā homone ulu, a ʻo ka ʻai ʻana i nā turnipa hiki ke kōkua i ka hoʻonui ʻana i ke kiʻekiʻe. Nui kona waiwai i nā wikamina, nā minelala, a me nā olonā, hiki iā lākou ke kōkua i ka hoʻonui ʻana i ka huna ʻana o nā homoni ulu i ke kino e kōkua ai i ka hoʻonui ʻana i ke kiʻekiʻe. ʻO nā mea ʻē aʻe ma mua o kēlā turnips kahi kumu maikaʻi loa o phosphorous, wikamina B2, wikamina K, potassium, magnesium a me manganese.

2. Raspberries

Nui ka waiwai o nā raspberries i ka melatonin i hiki ke hoʻonui i ka hoʻokuʻu ʻia ʻana o ka hormone ulu kanaka a i ka 157 keneta. Hōʻike ka noiʻi e hoʻonāukiuki ka melatonin i ka pituitary gland a laila e hoʻoulu i ka huna o ka hormone ulu ma o nā ala i ke kino e kōkua ai i ka hoʻonui ʻana i ke kiʻekiʻe. ^[8] . ʻO Raspberries kahi kumu maikaʻi loa o ka wikamina C, ka manganese a me ka fiber dietary.

aloha leo a me ka libra

3. Huamoa

ʻO nā hua manu kekahi meaʻai e hiki ke hoʻonui i ka hana ʻana o ka hormone ulu ma muli o ke kū ʻana o choline, kahi wikamina hiki ke hoʻoheheʻe ʻia e ka wai. ʻO kēia wikamina ka mea mua o ka neurotransmitter acetylcholine e hoʻonui ai i kou kiʻekiʻe a me kou ikaika i ka manawa like e like me kahi noi 2008 i paʻi ʻia ma ka Ka Nupepa o ka International Society of Sports Nutr ^[9] . ʻO Choline kahi mea pono nui e pono ai no ka hōʻailona ʻōnaehana, ke kūkulu ʻana o ka pūnaewele, ka hoʻokumu ʻana o ka iwi, a me ka lawe lipid ^[10] .

4. Nā huahana waiū

ʻO nā huahana waiū e hoʻopili ana i ka tī, ka waiū, curd, a me ka yogurt he kiʻekiʻe loa i nā minelala pono e like me ka wikamina A, calcium, vitamin E, vitamin D a me ka wikamina B. Loaʻa i ka waiū ka ʻeiwa mau amino acid e kōkua i ka ulu ʻana o ka nā hunaola a manaʻo ʻia he meaʻai protein piha. ʻO ka pae kiʻekiʻe o nā amino acid i nā huahana waiū he kuleana nui i ka hoʻonāukiuki ʻana i ka hana kūlohelohe o ka ulu ulu kanaka ^{[umikumākahi]} .

5. ʻO ka moa a me ka pipi

E like me nā hua manu, ʻo ka moa a me ka bipi ka nui o ka protein i hana i kahi mea ʻai momona momona maikaʻi. Kōkua ka moa a me ka bipi i ke kūkulu ʻana i nā aʻa a me nā mākala a paipai i ka huna ʻana o ka homone ulu kanaka. Kiʻekiʻena ka moa i ka l-arginine, kahi amino acid i hoʻopaʻa ʻia ma ke ʻano he stimulator kūpono o ka hoʻoulu ʻana o ka hormone ulu. ʻO ka bipi, ma ka ʻaoʻao ʻē aʻe, he mau amino acid e synthesise l-ornithine e hoʻāla nei i kāu pae o ka ʻone e ulu ana a i ʻehā mau manawa. ^[12] .

6. Iʻa momona

Hoʻopiha ʻia nā iʻa momona e like me ka salona hihiu a me nā tuna i piha i ka protein a me ka huaola D. Protein, no ka mea, ʻike mākou āpau i ka hale kūkulu o ko mākou kino, kahi e kōkua ai i ke kūkulu ʻana i nā pūnaewele a hoʻonui i ke kiʻekiʻe. Loaʻa ka protein i nā amino acid pono āpau e ʻike ʻia no ka hoʻonui ʻana i nā homone ulu a pono pū kekahi no ka mālama ʻana i nā iwi ikaika a olakino hoʻi, nāʻaʻaʻa, nā mākala, nā ʻōpala, nā ʻili a me nā niho. ^[13] .

7. ʻO wau nō

ʻO Soy kahi meaʻai piha piha i ka meaʻai hiki ke hoʻonui i kou kiʻekiʻe inā hoʻopau ʻia i kēlā me kēia lā ma muli o ke kū ʻana o ka amino acid l-arginine. Hoʻonui ia i kāu mau pae hormone ulu e ka hoʻonāukiuki ʻana i ka momona pituitary ^[14] . Hoʻomaikaʻi pū kekahi i ka iwi a me ka nui o ka nui o nā kiko. Hoʻokomo i ka soy i hoʻomoʻa ʻia a i hoʻomoʻa ʻia i kāu salakeke, laiki a me nā kīʻaha ʻē aʻe.

8. Nā hua kanu a me nā hua

ʻAi ʻia nā huaʻano a me nā ʻanoʻano e like me nā mea ʻai māmā e māʻona ai i kou kuko wī. ʻO nā hua e like me ka pī, nā walnuts a me nā ʻalemona a me nā ʻanoʻano e like me nā hua ʻumeke, nā flaxseeds, a me nā mea ʻē aʻe, waiwai nui i ka l-arginine, kahi amino acid e hoʻoulu i ka hoʻonui ʻana o ka homone ulu kanaka. Loaʻa i kēia mau hua a me nā ʻanoʻano nā pae kiʻekiʻe o ka gamma-aminobutyric acid (GABA) e hoʻoulu ai i ka pituitary gland e hana i nā mea ulu o ka hormone ulu. ^{[umikumālima]} .

9. ʻO Ashwagandha

ʻO Ashwagandha, ʻo ia hoʻi ʻo India ginseng, kōkua e hoʻonui i ke kiʻekiʻe. ʻO nā ʻano ʻenewa ʻokoʻa i loko o ka lau nahele e hoʻonui i nā iwi a hoʻonui i ka iwi iwi a hiki iā ia ke hoʻohuli i ka homone ulu kanaka i kahi ala ʻole. Hiki iā ʻoe ke hoʻopau i ka ashwagandha i ka hoʻohuihui ʻana i ʻelua punetēpō o kona lepo i loko o ke kīʻaha waiū.

pehea e hoʻohana ai i ka hua keʻokeʻo no ka ulu lauoho

Nā Pono a me nā ʻaoʻao ʻaoʻao o Ashwagandha (Indian Ginseng) pono ʻoe e ʻike

Nā ala ʻē aʻe e hoʻonui ai i kāu kiʻekiʻe

Hoʻomaʻamaʻa i kahi ikaika kiʻekiʻe e hāpai i nā pae hormone ulu kanaka.
E loaʻa ka lawa kūpono o ka hiamoe e like me ka hōʻike ʻana o nā noiʻi e hōʻike ana i ka lawa ʻole o ka hiamoe e hiki ai ke hōʻemi i ka nui o ka hormone ulu a kou kino e hana ai ^[16] .
E hoʻomaʻamaʻa i ka yoga a me ka ʻauʻau ʻana.
E hauʻoli i ka papaʻai kaulike a hoʻomaʻamaʻa i ke kūlana maikaʻi.

Nānā i nā ʻatikala

[1]Moayyeri, A., Hammond, C. J., Valdes, A. M., & Spector, T. D. (2012). Cohort Profile: TwinsUK a me Healthy Aging Twin Study. Ka Nūpepa' oflelo Hawaiʻi o Epidemiology, 42 (1), 76-85.
[elua]Polderman, T. J., Benyamin, B., De Leeuw, C. A., Sullivan, P. F., Van Bochoven, A., Visscher, P. M., & Posthuma, D. (2015). Meta-Ka Ikepili o ka heritability o ke kanaka ʻano ma muli o kanalima mau makahiki o ka māhoe hoʻopaʻa haʻawina. Nā genetics kūlohelohe, 47 (7), 702.
[3]Schousboe, K., Visscher, P. M., Erbas, B., Kyvik, K. O., Hopper, J. L., Henriksen, J. E., ... & Sørensen, T. I. A. (2004). Ke aʻo mahoe ʻana i nā ʻano kūpuna a me nā wahi e pili ana i ka nui o ke kino o nā mākua, ʻano, a me nā ʻano. ʻO ka puke pai kūwaho o ka momona, 28 (1), 39.
[4]Jelenkovic, A., Sund, R., Hur, Y. M., Yokoyama, Y., Hjelmborg, J. V. B., Möller, S., ... & Aaltonen, S. (2016). Nā hopena genetic a me ke kaiapuni i ke kiʻekiʻe mai ka wā kamaliʻi a hiki i ka wā ʻōpio: He loiloi i hoʻokumu ʻia e kēlā me kēia kanaka o 45 mau māhoe ʻelua. Nā hōʻike ʻepekema, 6, 28496.
[5]Nass, R., Huber, R. M., Klauss, V., Müller, O. A., Schopohl, J., & Strasburger, C. J. (1995). Ka hopena o ka hormone ulu (hGH) ma ka hana kino a me ka hana puʻuwai a me ka pulmonary i nā mea maʻi me ka hemahema hGH i loaʻa i ka wā makua. ʻO ka Ka Nupepa o Endocrinology Clinical & Metabolism, 80 (2), 552-555.
[6]Møller, N., Jørgensen, J. O. L., Abildgärd, N., Ørskov, L., Schmitz, O., & Christiansen, J. S. (1991). Nā hopena o ka hormone ulu ma ka glucose glucose. ʻImi Hormone ma Paediatrics, 36 (Hōʻawi. 1), 32-35.
[7]Nilsson, A., Ohlsson, C., Isaksson, O. G., Lindahl, A., & Isgaard, J. (1994). Ka hoʻoponopono Hormonal o ka ulu iwi lōʻihi. Ka puke pai Europa no ka meaʻai pilikino, 48, S150-8.
[8]Valcavi, R., Zini, M., Maestroni, G. J., Conti, A., & Portioli, I. (1993). Hoʻoulu ʻo Melatonin i ka huna o ka hormone ulu ma o nā ala ʻē aʻe ma mua o ka ulu ʻana o ka hōmona. Endocrinology Lapaʻau, 39 (2), 193-199.
[9]Bellar, D., LeBlanc, N. R., & Campbell, B. (2015). ʻO ka hopena o 6 mau lā o ka alpha glycerylphosphorylcholine i ka ikaika isometric. Ka Nūpepa o ka International Society of Sports Nutr, 12, 42.
[10]Semba, R. D., Zhang, P., Gonzalez-Freire, M., Moaddel, R., Trehan, I., Maleta, K. M., Ordiz, M. I., Ferrucci, L.,… Manary, M. J. (2016). ʻO ka hui o choline serum me ka holomua ʻole o ka ulu ʻana o nā keiki ʻōpio mai kua'āina ʻo Malawi. ʻO ka puke pai ʻAmelika o ka meaʻai pilikino, 104 (1), 191-197.
[umikumākahi]Rogers, I., Emmett, P., Gunnell, D., Dunger, D., Holly, J., & ALSPAC Pūʻulu Haʻawina. (2006). Ka waiū ma ke ʻano he meaʻai no ka ulu ʻana? Loulou nā kumu ulu ulu like ka insulin. Nānā olakino olakino, 9 (3), 359-368.
[12]Zajac, A., Poprzecki, S., Zebrowska, A., Chalimoniuk, M., & Langfort, J. (2010). Hoʻonui ka hoʻonui Arginine a me ka ornithine i ka hormone ulu a me ka nui o ka uluola like me ka insulin-1 mau pae serum ma hope o ka hoʻoikaika ʻana i ke kūpaʻa i nā mea haʻuki ikaika. ʻO ka puke pai o ka noiʻi ikaika a me ke ʻano, 24 (4), 1082-1090.
[13]Grasgruber, P., Sebera, M., Hrazdíra, E., Cacek, J., & Kalina, T. (2016). ʻO nā kaulike nui o ke kiʻekiʻe o nā kāne: Ke aʻo ʻana i nā ʻāina he 105. ʻOihana waiwai & Biology Man, 21, 172–195.
[14]Van Vught, A. J. A. H., Nieuwenhuizen, A. G., Veldhorst, M. A. B., Brummer, R.-J. M., & Westerterp-Plantenga, M. S. (2009). ʻO nā pane o ka hormone ulu i kaʻai ʻana i ka soyprotein me ka ʻole a me ka momona a / a i ʻole ka carbohydrate i nā kānaka. e-SPEN, ka European e-Journal of Clinical Nutr and Metabolism, 4 (5), e239 – e244.
[umikumālima]POWERS, M. E., YARROW, J. F., MCCOY, S. C., & BORST, S. E. (2008). ʻO nā pane i ka ulu ʻana o ka Hormone Isoform i ka GABA ʻAe ʻana ma ka hoʻomaha a ma hope o ka hoʻoikaika kino. Lapaʻau & ʻEpekema i nā Pāʻaina & hoʻoikaika kino, 40 (1), 104-110.
[16]Honda, Y., Takahashi, K., Takahashi, S., Azumi, K., Irie, M., Sakuma, M., ... & Shizume, K. (1969). ʻO ka huna o ka hormone ulu i ka hiamoe ʻana i ka pō i nā kumuhana maʻamau. ʻO ka puke pai o Endocrinology Clinical & Metabolism, 29 (1), 20-29.