Inamba enkulukazi yabesifazane emva kweminyaka engamashumi amane iqala ukungenwa okunganeliseki, ngisho noma ivumela ukuzidla. Kukhona labo abaqala ukwesaba, banquma ukuhamba ngesiteleka sokulamba, okuphikisana ngokuphelele ekunqumeni kwesikhashana noma ngaphambi kwayo. Futhi abaningi bahlushwa umbuzo: kanjani ukulahlekelwa isisindo kahle emva 40?
Indlela yokulahlekelwa isisindo emva kweminyaka engama-40
- Ukuze ulahlekelwe isisindo, kuzodingeka wenze umzamo omkhulu. I-Gradualism iyona msebenzi oyinhloko.
- Okokuqala, amaviki amabili kuyafaneleka ukugcina idayari yokudla. Qopha konke ukudla, kuhlanganise "itiye nekhofi." Lokhu kungasiza ekutholeni ukukhathazeka kwangempela kokudla.
- Okuqukethwe kwe-caloric kokudla kufanele kunciphise endaweni ethile ku-1200-15000 kcal ngosuku, kodwa ngaphandle kokusetshenziswa kokudla. Bangakanani abazodinga umzimba othile, bangatshela umsoco noma ukubala ngefomula ethize, eyenziwa ngabachwepheshe. Ifomula elula kakhulu - isisindo sakho sande ngamakhilomitha angu-22, futhi isisindo sokulahlekelwa - ama-calories angu-500-700 asuswa kulolu nani.
- Ingxenye eyinhloko yesidlo kufanele idliwe ekuseni, futhi isidlo kufanele sibe lula futhi hhayi ngaphambi kuka 6-7 pm.
- Ungenza ngesonto 1 usuku oluvaliwe.
- Ngaphansi kancane udla amaqebelengwane namaqebelengwane, aqukethe ushukela omningi namafutha.
- Kodwa inhlanzi kufanele idliwe kaningi, njengoba ikhula ngokushesha futhi iwusizo kakhulu enhliziyweni yamafutha acids - omega-3.
- Ukusetshenziswa kwamafutha akufanele kube ngaphezu kuka-30% kokuqukethwe kwekhalori yenani lokudla.
- Kubaluleke kakhulu ukudla inani elidingekile lamaprotheni (1 g ngalinye nge-1 kg yesisindo). Ngaphandle kwenyama kunokwenzeka ukuthi ukwazi ukuphatha, kodwa uma kunzima, ungayidla kanye ngosuku.
- Ekupheleni kwalesi sikhathi, udinga ukwazi ukuthi bangaki ukudla ngosuku olwenzekayo, indlela ukudla kwasekuseni, kwasemini nakudla.
- Kuyafaneleka ukuzama ukwethembeka futhi ngeke udinga ukudla.
- Isinyathelo sesibili yimikhuba enempilo kakhulu. Ngaphezu kwalokho, kubalulekile ukukhomba emikhiqizweni yokudla idayari engahlotshaniswa nokuphilile futhi kuholele ekuqoqweni kwamafutha, ama-sausages, ama-fatty cheeses, ama-marinades, imikhiqizo ebhemayo, amaswidi, amakhekhe, imiqulu.
- Udinga ukuqala ngeqiniso lokuthi ukudla okulodwa kokudla kudlulisela impilo, isibonelo, isidlo sakusihlwa. Ake sithi amazambane amaqanda nama-chops othosiwe. Kungcono ukupheka amazambane ngaphandle kwamafutha e-foil, ufafaza nge-dill bese ulungisa isobho kusuka ku-yogurt kanye nengxenye encane yesardada. I-cutlet ishisa noma ibhaka kuhhavini, susa kuqala isinkwa.
- Kumelwe udlule isikhathi bese ungasetshenziselwa imikhiqizo emisha ngakho-ke kufanele uqale ukusika izingxenye.
- Isibonelo somsoco wokulahlekelwa isisindo ngukudla okuncane, okungukuthi, ukudla oku-3 kanye nokudla okuncane okuphakathi kwabo. Ukuhlobisa - ubukhulu bebhola le-tennis, inyama noma inhlanzi - ngepakethe yamakhadi, nemifino ngaphandle kwe-isitashi kanye nezithelo ezingenasiphuzo akudingeki ukuba zilinganiselwe nhlobo.
Ngokuvamile, izinguquko ezinjalo zisisiza ukususa ama-kilogram ngaphandle kokuphazamiseka, ukushaya kwezinlamba, ukulayishwa kwezinsuku.
Umsebenzi womzimba
- Ukuze ulahlekelwe isisindo ngokufanele, udinga umsebenzi womzimba. Ngokujwayelekile abesifazane bafuna ukugwema ukuqina. Basebenzisa izizathu ezahlukene - ukugula, ukukhathala, isimiso somsebenzi oqinile kakhulu. Kodwa iqiniso elinzima lithi uma kungekho ukuqeqeshwa, cishe akunakwenzeka ukuthanda imiphumela yangaphandle yokulahlekelwa isisindo. Ngisho nokudla okumangalisayo kakhulu akukwazi ukuqinisa imisipha, ukuthuthukisa ithoni lesikhumba kanye nokugqama, futhi ukusheshisa umzimba ngokweqile. Kodwa ngisho nokuqeqesha okulula kuzosiza kulo msebenzi.
- Ngokuvamile, into esemqoka - ukufaneleka kufanele kufane, bese isikhathi sizovela. Kungaba yimuphi umsebenzi - ukubhukuda, ukuhamba noma ukudansa.
- Ikakhulukazi kulabo abesaba ukulimaza impilo, kukhona ukuqeqeshwa kwePilates phansi, i-callanetics, i-yoga yokuzivocavoca kwabaqalayo. Lezi zinhlobo zomsebenzi azifaki izingcindezi kumalunga futhi kunconywa kulabo abanemivuno ye-varicose, ukulimala okuhlangene, i-osteochondrosis. Ngesikhathi esifanayo basiza ukuqinisa imisipha futhi wenze impilo engcono, ngakho-ke kungcono ukuzama.
- Kumele kuqondwe ukuthi uma ulahlekelwa isisindo emva kweminyaka engu-40, azikho izindlela ezisheshayo zokufeza imiphumela efunayo.
Into eyinhloko ukuhlala kude nezidlo ezinzima, futhi ikakhulukazi ungasebenzisi amaphilisi okudla, ukuzivocavoca kangcono.