Kana Son Kara Girma? Ku ci Wadannan Abincin 9

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Dole ne a kalla

Karka Rasa

Gida gyada Lafiya gyada Gina Jiki Gina Jiki oi-Neha Ghosh Ta hanyar Neha Ghosh a kan Janairu 3, 2019

Shin kai ne mutumin da ake tambaya sau da yawa, 'menene tsayin ka'?. Da kyau, tsawo shine babban damuwa ga wasu mutane. Sun fara samun rashin ƙarfi lokacin da mutane suka fara zolayarsu. Saboda haka, wannan labarin zai magance damuwa iri ɗaya kuma yayi magana akan wasu abincin da zaku iya ci don ƙara tsayi.



Waɗanne dalilai ne zasu iya tabbatar da tsayinku?

Tsayinku ya dogara da ƙwayoyin halittar ku har zuwa wani lokaci. Dangane da binciken tagwaye, masana kimiyya sun tantance kwayoyin halittar da yadda suke shafar tsayin jiki wanda ke nufin idan tagwayen daya suka yi tsawo daya dayan kuma zai iya tsayi shi ma [1] , [biyu] . Kuma bisa ga wannan binciken, kimanin kashi 60 zuwa 80 cikin 100 na bambancin tsawo a cikin mutane saboda jinsi ne kuma sauran kashi 20 zuwa 40 cikin ɗari yana da nasaba da abinci mai gina jiki. [3] , [4] .



abinci don ƙara tsayi

Hannun haɓakar ɗan adam (hGH), wanda ya ƙunshi amino acid 191, ana samar dashi ne daga glandon ƙwallon ƙafa wanda ke taka muhimmiyar rawa wajen haɓaka, haɗuwa da jiki, motsa jiki da kuma gyaran kwayar halitta [5] , [6] . Wannan hormone mai girma yana motsa ci gaban dukkan kyallen takarda na jiki, gami da ƙasusuwa. Bayan shekara 20, tsayin ya daina karuwa kuma dalili shine faranti na ci gaban ka ko faranti na epiphyseal, guringuntsi da aka samo kusa da ƙarshen dogon kashin ka [7] .

Tsayinku yana ƙaruwa ne saboda tsayin ƙasusuwa, saboda yanayin yanayin tasirin faranti. Amma, lokacin da mutum ya kusan zuwa ƙarshen balaga, canje-canje na kwayar halitta suna bawa faranti girma su zama basa aiki kuma tsawan ƙasusuwan sun tsaya. Anan ne tsayinku ya tsaya. Koyaya, cin abinci mai kyau na iya taimakawa.



Abinci Don Yourara Tsayin ku

1. Gyarawa

Turnips ana samun su da wadataccen haɓakar haɓakar jiki, kuma cinye turnips na iya taimakawa cikin haɓaka tsawo. Yana da wadataccen bitamin, ma'adanai, da zare, za su iya taimakawa haɓaka ɓoyayyen haɓakar haɓakar haɓakar jiki a cikin jiki wanda hakan zai taimaka wajen haɓaka tsawo. Baya ga wannan jujjuyawar shine kyakkyawan tushen phosphorous, bitamin B2, bitamin K, potassium, magnesium da manganese.

2. Rasberi

Raspberries suna da wadataccen melatonin wanda zai iya ƙara sakin haɓakar haɓakar ɗan adam har zuwa kashi 157 cikin ɗari. Nazarin ya nuna cewa melatonin yana motsa glandon ciki wanda hakan ke haifar da kwayar kwayar halittar girma ta hanyoyin da ke cikin jiki wanda ke taimakawa wajen kara tsawo [8] . Raspberries kuma kyakkyawan tushen bitamin C, manganese da fiber na abinci.

yadda ake cin humus



3. Qwai

Qwai wani abinci ne da zai iya bunkasa samar da sinadarin girma na hormone saboda kasancewar choline, bitamin mai narkewa cikin ruwa. Wannan bitamin shine mai gabatarwa ga neurotransmitter acetylcholine wanda ke kara tsayi da karfi a lokaci guda a cewar wani bincike na 2008 da aka buga a cikin Jaridar International Society of Sports Nutrition [9] . Choline shine mahimmin abinci mai gina jiki da ake buƙata don siginar sigina, tsarin kwayar halitta, samuwar ƙashi, da jigilar kayan ɗaki [10] .

4. Kayan kiwo

Abubuwan kiwo wadanda suka hada da cuku, madara, curd, da yogurt duk suna dauke da mahimman ma'adanai kamar su bitamin A, alli, bitamin E, bitamin D da bitamin B. Milk ya ƙunshi dukkan muhimman amino acid tara waɗanda ke taimaka wa haɓakar haɓakar. Kwayoyin kuma ana daukar shi cikakken abinci mai gina jiki. Babban matakin amino acid a cikin kayayyakin kiwo yana taka muhimmiyar rawa wajen haifar da halittar halittar haɓakar haɓakar ɗan adam [goma sha] .

5. Kaza da naman sa

Kama da ƙwai, kaza da naman sa suna cikin furotin wanda ke ba da kyakkyawan abinci mai wadataccen furotin. Kaza da naman sa duk suna taimakawa wajen gina kyallen takarda da tsokoki kuma suna karfafa kwayar cutar kwayar halittar mutum. Kaza tana da girma a cikin l-arginine, amino acid wacce aka yi karatun ta a matsayin mai yuwuwar kara kuzarin ci gaban kwayar halittar. Naman sa, a gefe guda, yana dauke da amino acid wanda yake hada l-ornithine wanda yake daukaka matsayin girma na hormone har zuwa sau hudu [12] .

6. Kifi mai kitse

Kifi mai kama da kifin kifi da tuna suna cike cike da furotin da bitamin D. Protein, kamar yadda duk mun sani shine tubalin jikinmu, wanda ke taimakawa wajen gina kyallen takarda da ƙara tsayi. Protein yana dauke da dukkan muhimman amino acid wanda aka sansu don kara girma hormones kuma suna da mahimmanci don kiyaye karfi da lafiya kasusuwa, kyallen takarda, tsokoki, gabobin jiki, fata da hakora [13] .

7. Ni ne

Soy shine cikakken abinci mai cike da abinci hakan na iya kara tsayin ka idan aka sha a kullum saboda kasancewar amino acid l-arginine. Yana haɓaka haɓakar haɓakar haɓakar haɓakarku ta hanyar motsa glandon ciki [14] . Hakanan yana inganta ƙashi da ƙimar nama. Haɗa dafaffen soya a cikin salad, shinkafa da sauran jita-jita.

8. Goro da iri

Ana cin goro da iri a matsayin abun ciye-ciye don biyan buƙatun yunwar ku. Kwayoyi kamar su gyada, goro da almond da iri kamar kabewa, flaxseeds, da sauransu, suna da wadatar l-arginine, amino acid da ke haifar da haɓakar haɓakar haɓakar ɗan adam. Waɗannan kwayoyi da alsoa containan sun hada da babban matakin gamma-aminobutyric acid (GABA) wanda ke kara karfin glandon don samar da karin karfin halittar mutum [goma sha biyar] .

9. Ashwagandha

Ashwagandha, wanda aka fi sani da ginseng na Indiya, yana taimakawa wajen ƙara tsayi. Nau'ikan ma'adanai daban-daban da ke cikin ganye suna fadada ƙasusuwa kuma suna ƙaruwa da ƙashi kuma hakanan yana da ikon tasirin tasirin haɓakar ɗan adam ta wata hanya kai tsaye. Kuna iya cinye ashwagandha ta hanyar haɗa cokali biyu na garinta a cikin gilashin madara.

amfani da turmeric don fuska

Fa'idodi da Illolin Ashwagandha (Ginseng na Indiya) Ya Kamata Ku sani

Sauran Hanyoyi Don Yourara Tsayin ku

  • Motsa jiki a cikin babban ƙarfi don haɓaka matakan haɓakar haɓakar ɗan adam.
  • Samun isasshen bacci kamar yadda karatu ya nuna cewa rashin samun isasshen bacci na iya rage adadin haɓakar haɓakar haɓakar jikin da jikinku yake samarwa [16] .
  • Yi aikin yoga da iyo.
  • Ji dadin daidaitaccen abinci kuma kuyi aiki mai kyau.
Duba Rubutun Magana
  1. [1]Moayyeri, A., Hammond, C. J., Valdes, A. M., & Spector, T. D. (2012). Bayanin houngiyar: TwinsUK da Lafiya na Twin Twin. Littafin Labaran Duniya na Epidemiology, 42 (1), 76-85.
  2. [biyu]Polderman, T. J., Benyamin, B., De Leeuw, C. A., Sullivan, P. F., Van Bochoven, A., Visscher, P. M., & Posthuma, D. (2015). Meta-bincike game da cancantar halayen mutum dangane da shekaru hamsin na karatun tagwaye. Tsarin dabi'a, 47 (7), 702.
  3. [3]Schousboe, K., Visscher, P. M., Erbas, B., Kyvik, K. O., Hopper, J. L., Henriksen, J. E., ... & Sørensen, T. A. (2004). Nazarin tagwaye kan tasirin kwayar halitta da tasirin muhalli kan girman jikin mutum, da siffofin sa, da yadda yake. Littafin duniya na kiba, 28 (1), 39.
  4. [4]Jelenkovic, A., Sund, R., Hur, Y. M., Yokoyama, Y., Hjelmborg, J. V. B., Möller, S., ... & Aaltonen, S. (2016). Kwayoyin halitta da tasirin muhalli a tsayi tun daga ƙuruciya zuwa ƙuruciya ta farko: Tattaunawar mutum ɗaya na haɗin gwiwar tagwaye 45. Rahoton kimiyya, 6, 28496.
  5. [5]Nass, R., Huber, R. M., Klauss, V., Müller, O. A., Schopohl, J., & Strasburger, C. J. (1995). Sakamakon haɓakar maye gurbin maye gurbin (hGH) akan ƙarfin aikin jiki da aikin zuciya da huhu a marasa lafiya tare da rashi hGH da aka samu a cikin girma. Jaridar Clinical Endocrinology & Metabolism, 80 (2), 552-557.
  6. [6]Møller, N., Jørgensen, J. O. L., Abildgärd, N., Ørskov, L., Schmitz, O., & Christiansen, J. S. (1991). Hanyoyin girma na hormone akan metabolism. Hormone Research a cikin Ilimin aikin likita, 36 (Gudanar da 1), 32-35.
  7. [7]Nilsson, A., Ohlsson, C., Isaksson, O. G., Lindahl, A., & Isgaard, J. (1994). Tsarin hanzari na ci gaban kashi mai tsawo. Jaridar Turai game da abinci mai gina jiki, 48, S150-8.
  8. [8]Valcavi, R., Zini, M., Maestroni, G. J., Conti, A., & Portioli, I. (1993). Melatonin yana motsa haɓakar haɓakar haɓakar hormone ta hanyoyi ta banda haɓakar haɓakar haɓakar haɓakar hormone. Endocrinology na asibiti, 39 (2), 193-199.
  9. [9]Bellar, D., LeBlanc, N. R., & Campbell, B. (2015). Sakamakon kwanaki 6 na alpha glycerylphosphorylcholine akan ƙarfin isometric. Jaridar Societyungiyar Wasannin Wasanni ta Duniya, 12, 42.
  10. [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). Hadin gwiwar magani tare da gazawar ci gaban layi a kananan yara daga yankunan karkarar Malawi. Jaridar Amurkawa game da abinci mai gina jiki, 104 (1), 191-197.
  11. [goma sha]Rogers, I., Emmett, P., Gunnell, D., Dunger, D., Holly, J., & ALSPAC Teamungiyar Nazarin. (2006). Madara a matsayin abinci don ci gaba? Abubuwan haɓaka masu kama da insulin suna haɗuwa. Ciyar da lafiyar jama'a, 9 (3), 359-368.
  12. [12]Zajac, A., Poprzecki, S., Zebrowska, A., Chalimoniuk, M., & Langfort, J. (2010). Arginine da ornithine supplementation suna haɓaka haɓakar haɓakar girma da haɓakar insulin-like girma factor-1 ƙwayoyin magani bayan motsawar juriya mai ƙarfi a cikin athletesan wasa masu ƙarfi. Jaridar Researcharfi da Bincike, 24 (4), 1082-1090.
  13. [13]Grasgruber, P., Sebera, M., Hrazdíra, E., Cacek, J., & Kalina, T. (2016). Babban dangantaka da girman namiji: Nazarin ƙasashe 105. Tattalin arziki & Ilimin ɗan adam, 21, 172-195.
  14. [14]Van Vught, A. J. A. H., Nieuwenhuizen, A. G., Veldhorst, M. A. B., Brummer, R. -J. M., & Westerterp-Plantenga, M. S. (2009). Amsoshin haɓakar haɓakar haɓakar ƙwayar soyprotein tare da ko ba tare da mai da / ko carbohydrate a cikin mutane ba. e-SPEN, Turai e-Journal of Clinical Nutrition and Metabolism, 4 (5), e239 – e244.
  15. [goma sha biyar]WUTA, M. E., YARROW, J. F., MCCOY, S. C., & BORST, S. E. (2008). Hanyoyin Girmancin Hormone Isoform Amsoshin GABA Gyarawa a Hutawa da Bayan Motsa jiki. Magunguna & Kimiyya a Wasanni & Motsa jiki, 40 (1), 104-110.
  16. [16]Honda, Y., Takahashi, K., Takahashi, S., Azumi, K., Irie, M., Sakuma, M., ... & Shizume, K. (1969). Bayyanar ɓarkewar ɓarna yayin bacci a cikin batutuwa na yau da kullun. Jaridar Clinical Endocrinology & Metabolism, 29 (1), 20-29.

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