Amathiphu okwandisa ubude ngezindlela zemvelo?

ukwandisa ukuphakama ngeizindlela zemvelo  Ufuzo ludlala indima ebalulekile ekunqumeni ubude bomuntu, nokho ezinye izici zingaba nomthelela ekwandeni kobude, futhi nanka amathiphu angalandelwa ukuze kwandiswe ubude:
* Ukuzivocavoca umzimba: Ngokuzivocavoca okunjengokuzivocavoca ukuzelula, intambo yokweqa, ukubhukuda, nokuhamba ngebhayisikili, ungakwazi ukukhulisa ubude bakho, futhi ukuzivocavoca kuvuselela ukukhiqizwa kwe-hormone yokukhula, namanye ama-hormone okwakha, futhi kukhuthaze ukusetshenziswa kwamafutha omzimba * Qinisekisa ukuthi ulala Amahora anele ebusuku: Ucwaningo luye lwabonisa ukuthi kukhona ukuxhumana okuqinile phakathi kokulala okujulile kanye nokwanda kokukhiqizwa kwe-hormone yokukhula, okwandisa ukuphakama komuntu.
* Ukudla ukudla okulinganiselayo: ukunakekelwa kufanele kuthathwe ukuze udle ukudla okuhlukahlukene nokunokulinganisela, ikakhulukazi ukudla okunomthelela ekukhuleni kwamathambo kanye nokuphuma kwehomoni yokukhula, okuhlanganisa:
Ukudla okucebile ngamaprotheni.
Ukudla okunothe ngovithamini D.
Ukudla okunothe nge-calcium.
Ukudla okunezinc.
Ukudla okune-carbohydrate eningi.
Qinisekisa ukuthi udla ukudla okubizwa ngokuthi ukudla okuyishumi okuphezulu okwandisa ubude, okuyizinto zobisi (ubisi, ushizi, iyogathi noshizi), ubhontshisi wesoya, inhlanzi, amaqanda, inkukhu, ubhanana, okusanhlamvu, imifino enamahlamvu aluhlaza, imidumba. , amantongomane, nezimbewu zikawoyela.