Lijo tsa bohlankana kapa boroetsana
 

Bacha le batsoali ba bona ba rata litaba tsa phepo e nepahetseng nakong ea bocha. Hangata, sena se bakoa ke takatso ea ba pele ho felisa mathata a nang le palo e ka hlahang nakong ena, le takatso ea ba qetellang ho thusa bana ba bona ka tieo hore ba e pholohe ntle ho bohloko.

Ho kena bohlankaneng kapa boroetsaneng

Ho hola hoa thobalano, kapa bohlankana kapa boroetsana - Ena ke ts'ebetso ea tlhaho, ka lebaka leo liphetoho li bang teng 'meleng oa mocha, ho mo etsa motho e moholo ea khonang ho tsoala. E bakoa ke matšoao a tsoang bokong ho ea ho litšoelesa tsa thobalano. Ho arabela, li hlahisa lihormone tse itseng tse khothalletsang kholo le kholo ea boko, letlalo, masapo, mesifa, moriri, matsoele le litho tsa ho ikatisa.

Girls Ho kena bohlankaneng kapa boroetsaneng hangata ho etsahala a le lilemo li 9-14 'me ho laoloa haholo ke lihormone tse kang estrogen le estradiol, bashemane - a le lilemo li 10 - 17. Ka hona, testosterone le androgen li nka ho bona.

Hangata liphetoho tsena kaofela li bonahala mahlong a hlobotseng. Ebile ha se taba ea kholo le kholo ea 'mele ea motho ka mong. Le ho feto-fetoha ha maikutlo, ho teneha, le ka linako tse ling ho ba mabifi tse amanang le bohlankana kapa boroetsana. Nakong eona eo, bacha ba bangata ba na le boitšepo, ho itšepa le ho se khotsofale.

 

Morao tjena, bo-rasaense ba se ba qalile ho bua ka ho kena bohlankaneng kapa boroetsaneng pele ho nako, e leng ntho e ka qalang ho banana ba lilemong tsa pele. Lintho tse fapaneng li ka e qholotsa, hape ea e chechisetsa morao

  1. 1 Genese - Ka 2013, bo-rasaense ba tsoang Univesithing ea São Paulo e Brazil, hammoho le basebetsi-'moho le bona ba Boston, ba ile ba phatlalatsa sengoloa se hapang maikutlo ho New England Journal of Medicine. Ka lebaka la lipatlisiso, ba fumane lefutso le lecha - MKRN3, leo maemong a mang le qholotsang kholo ea bocha ba pele ho nako. Ntle le moo, hoa tsebahala hore banana ba 46% ba qala ho kena bohlankaneng kapa boroetsaneng ka nako e ts'oanang le bo-mme ba bona.
  2. 2 Tikoloho - ho na le maikutlo a hore phthalates - lik'hemik'hale tse sebelisoang ha ho etsoa lintho tsa ho bapala, lihlahisoa tsa polasetiki kapa litlolo, hammoho le litšila tse tsoang lik'hamphaning tsa meriana tse sebetsanang le tlhahiso ea li-steroid tsa thobalano, tse sebelisoang ka mokhoa o sa phethoang, li kena tikolohong. Mme le maemong a tlase, a ka tsosa ho qaleha ha bohlankana (ha a le lilemo li 7 le pejana).
  3. 3 Liphapang tsa morabe kapa tsa bochaba: Ho qala ho ilela khoeli ho banana ba lichaba tse fapaneng ho fapana ho tloha ho tse 12 ho isa ho tse 18. Ho baemeli ba morabe oa Negroid, ho ilela khoeli ho etsahala pejana ho motho e mong le e mong, ho baemeli ba morabe oa Asia ba lulang libakeng tse lithaba - kamora nako ea motho e mong le e mong.
  4. 4 maloetse - tse ling tsa tsona li ka tsosa ho phahama ha lihormone mme, ka lebaka leo, ho qala ha kholo ea pele ea thobalano.
  5. 5 Food.

Litlamorao tsa lijo ha motho a kena bohlankaneng kapa boroetsaneng

Lijo li na le tšusumetso e kholo ts'ebetsong ea kholo ea thobalano, haholo ho banana. Lijo tse mafura haholo le tse nang le likhalori tse ngata, tse tlisang matla a eketsehileng a sa sebelisoeng ke 'mele, hamorao a li bokella ka mokhoa oa mafura a ka tlasa letlalo. 'Me eena, joalo ka ha u tseba, ke eena ea ikarabellang bakeng sa ho pepa le ho fepa bana,' me ka nako e 'ngoe o bontša hore e se e lekane' me 'mele o ikemiselitse ho tsoala. Sena se tiisoa ke liphetho tsa lithuto tse ileng tsa etsoa Univesithing ea Michigan 'me tsa phatlalatsoa ka 2007 koranteng "Lingaka".

Hape, bo-ramahlale ba hlokomela hore malapeng a batho ba sa jeng nama, bocha ba banana bo qala kamora nako ho feta malapeng a batho ba jang nama. Ho phaella moo, phepo e nepahetseng, hammoho le phepo e nang le li-hormone tse ngata IGF-1 (insulin-like growth factor-1, e hlahisoang ka mafolofolo 'meleng ha o ja nama le lebese) e ka tsosa kholo ea pele ho thobalano.

Bo-rasaense ba Jeremane ba tsoang Univesithing ea Fulda ea Applied Sciences le bona ba bontšitse phello ea protheine ea liphoofolo nakong ea bocha. Ba ile ba khona ho paka hore "banana ba nang le liprotheine tse ngata tsa liphoofolo ba kene bohlankaneng likhoeli tse tšeletseng pejana ho ba li jang hanyane."

Li-vithamine le liminerale nakong ea bohlankana

Ho kena bohlankaneng kapa boroetsaneng ho tšoauoa ka kholo le kholo ea litho tsohle le litsamaiso. Sena se bolela hore nakong ena, bacha ba hloka lijo tse fapaneng le tse leka-lekaneng, tse lokelang ho kenyelletsa:

  • Protheine - E ikarabella bakeng sa kholo ea lisele, lisele le mesifa ea 'mele. E tsoa ho nama le lihlahisoa tsa lebese, tlhapi, lijo tsa leoatleng, hammoho le linaoa, linate le peo.
  • Mafura a phetseng hantle ke a fumanoang linateng, peong, li-avocado, oli ea mohloaare le tlhapi e mafura. Ha lia lokela ho hlokomolohuoa kaha li tšehetsa khōlo le tsoelo-pele ea boko.
  • Li-carbohydrate ke mehloli ea matla a sa feleng ao 'mele o o matlafatsang ka ts'ebeliso ea lijo tse tsoang lithollo tse felletseng.
  • Iron - karolo ena ea trace e hlokahala haholo nakong ea bokhachane, kaha e ameha ka ho toba khōlong le nts'etsopele ea litho tsohle le tsamaiso. Boemo ba hemoglobin maling le ho qaptjoa ha lisele tsa 'mele tsa ho itšireletsa mafung ho itšetlehile ka eona. Bakeng sa baemeli ba halofo e matla ea batho, tšepe e thusa ho matlafatsa masapo, 'me bakeng sa baemeli ba ba fokolang, e thusa ho etsa tahlehelo ea mali nakong ea ho ilela khoeli. Ho haella ha eona ho lebisa ho bofokoli, mokhathala o eketsehileng, hlooho, ho tepella maikutlong, ho halefa, ho ba le mafu a khafetsa a feberu, SARS, joalo-joalo tšepe e na le lijo tsa leoatleng, nama, mahe, linaoa le litholoana tse omisitsoeng.
  • Zinc - e boetse e hlokahala bakeng sa kholo ea 'mele, kaha e nka karolo lits'ebetsong tsa metabolic, e ikarabella bakeng sa ho theha skeleton le ts'ebetso ea sesole sa' mele. U ka ntlafatsa 'mele oa hau ka eona ka ho ja lijo tsa leoatleng, nama e mafura, linaoa, linate, chisi.
  • Calcium le vithamine D ke masapo a 'mele o ntseng o hōla a a hlokang haholo. Mefuta eohle ea lihlahisoa tsa lebese ke mohloli oa lintho tsena.
  • Folic acid - e nka karolo lits'ebetsong tsa hematopoiesis, karohano ea lisele le motsoako oa li-amino acid mme e fumanoa linate, linaoa, sebete, spinach, k'habeche.
  • Magnesium ke diminerale e kokobetsang khatello ea maikutlo e tsoang haholo-holo ho linate, lijo-thollo le limela tsa linaoa.
  • Potassium - e na le phello e ntle mosebetsing oa pelo le boko, e thibela ponahalo ea ho tepella maikutlong 'me e fumanoa linate, libanana, litapole, linaoa le litholoana tse omisitsoeng.
  • Vithamine K e bohlokoa bakeng sa bophelo bo botle ba masapo 'me e fumanoa sepinicheng le mefuta e fapaneng ea khale.

Lijo tse 10 tse holimo bakeng sa ho kena bohlankaneng kapa boroetsaneng

Nama ea khoho ke mohloli oa protheine, e leng thepa ea mohaho bakeng sa 'mele. U ka e nkela sebaka ka mefuta e meng e mafura ea nama.

Mefuta eohle ea litlhapi - e na le liprotheine, mafura a phetseng hantle, omega-3 le omega-6 polyunsaturated acid, tse ikarabellang tšebetsong ea boko, hammoho le phosphorus, potasiamo le magnesium.

Liapole ke mohloli oa tšepe le boron, e matlafatsang masapo. Ho phaella moo, li ntlafatsa tšilo ea lijo, li hloekisa 'mele ka katleho le ho thibela boima bo feteletseng.

Liperekisi - li ruisa 'mele ka potasiamo, tšepe le phosphorus. Li boetse li ntlafatsa tšebetso ea boko le pelo, li imolla khatello ea maikutlo le maikutlo.

Litholoana tsa citrus ke mohloli oa vithamine C le li-antioxidants tse matlafatsang tšireletso ea 'mele le ho thusa' mele ho loantša khatello ea kelello.

Lihoete - e na le potasiamo, calcium, phosphorus le tšepe, hammoho le livithamine A, B, C, E, PP, K. Ho sebelisoa ha lihoete kamehla ho ntlafatsa pono le mosebetsi oa tsamaiso ea pelo, ho thibela ho tepella maikutlong le boima bo feteletseng.

Buckwheat - e matlafatsa 'mele ka tšepe, potasiamo, calcium, iodine, zinki, livithamine tsa sehlopha B, PP, E. 'Me e na le phello e ntle mosebetsing oa tsamaiso ea pelo le mala, hape e tlatsetsa kelellong le' meleng. ntshetsopele ya bana.

Metsi - karolo ea eona 'meleng e ke ke ea fetoloa. E na le thuso ka mokhoa o ts'oanang ho batho ba lilemo tsohle, kaha ke sebaka sa ho ikatisa bakeng sa lisele, se ntlafatsa bophelo bo botle, se nka karolo ts'ebetsong ea ts'ebetsong le ho thibela boima bo feteletseng.

Lebese ke mohloli oa magnesium, calcium, phosphorus le zinc.

Mofuta ofe kapa ofe oa linate - li na le mafura a phetseng hantle, liprotheine, livithamini A, E, B, PP, hammoho le potasiamo, magnesium, calcium, iron, phosphorus, jj.

Seo u lokelang ho se etsa nakong ea bocha

  • Qoba lijo tse mafura haholo le tse letsoai. Ea pele e ka baka ho nona ho feteletseng, e leng sesosa sa mathata a mangata ho bacha. Ea bobeli ke ho chechisa nako ea ho kena bohlankaneng kapa boroetsaneng.
  • Ho ikoetlisa ho ka u thusa ho laola boima ba 'mele oa hao le ho sebetsana le khatello ea maikutlo.
  • Fumana mokhoa oa ho itlosa bolutu - o tla etsa hore ho be bonolo ho sebetsana le maemo a sithabetsang, ho ntlafatsa boiketlo le ho phahamisa boitšepo.

Mme qetellong, ithate feela ka ho ba e mong oa mofuta oo! 'Me sena se tla thusa eseng feela ho hlōla mathata leha e le efe, empa hape ho thabela bophelo e le kannete!

Lingoloa tse tsebahalang karolong ena:

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