Kule minyaka yobudala, owesifazane usebenza kakhulu, usematasa futhi esebenza ekhaya. Kodwa ngemva kokuguquka kweminyaka engu-40 ubudala, ukuguqulwa komzimba komuntu wesifazane kuyashintsha ekuqothulweni kwemisebenzi yokuzala nokunciphisa umzimba. Ngenxa yalesi sizathu, isakhiwo somzimba sishintsha, inhlalakahle iqala, ukuqala kwamafutha kuqala.
Ngaphezu kwakho konke lokhu, abesifazane abaningi kule minyaka baqoqa izifo eziningi ezingapheli - konke lokhu kubonakala ekubukeni. Ukuze udle futhi ulahlekelwe isisindo ngokufanele, udinga ukutadisha umzimba wakho nezici zayo.
Umzimba uphelelwe amandla futhi uhlanganise nezidingo zomzimba odinga amandla angaphansi kwaminyaka embalwa edlule. Umzimba udinga i-calcium namaprotheni, futhi okuningi kunangaphambili. Kodwa inani lamafutha agcwele kanye nama-carbohydrate kufanele alingiswe. Ngenxa yalesi sizathu, eziningi zokudla ezikhangisiwe nezidumile, usizo ozama ukuyisebenzisa, ngeke zilethe umphumela oyifunayo. Ngaphezu kwalokho, zingalimaza impilo yakho ngokunciphisa isikhathi esifushane nesinamandla.
Ukulungiswa kwesibalo. Amaphutha
Kulabo besifazane abaningi abaneminyaka yobudala esiyicabangayo, ukwethuka kubangela isisindo esiningi ngokweqile, okuyinto, ngokombono wabo, yengezwe ngaphandle. Ngesikhathi esifanayo, abesifazane basho ukuthi indlela yokuphila nemikhuba yokudla ayishintshiwe, kodwa isisindo esengeziwe senza lokho okungeziwe.
Umphumela uba umkhawulo ekudleni, futhi ngezinye izikhathi kuphele indlala. Le ndlela ngeke neze ilethe umphumela oyifunayo, ngokuphambene nalokho, izoba yingozi kakhulu empilweni yakho.
Ukuqedwa kwamafutha, futhi ikakhulukazi i-cholesterol, ayinayo umphumela. Ngokuphambene nalokho, ngalokhu ulimaza impilo yakho kanye nokuzizwa kwakho kuphela, ngoba ukunciphisa inani lamafutha, uzoholela umzimba wakho ekuhluphekeni kokuhlanganiswa kwama-hormone ezocansi, okuhlanganiswa kusukela ku-cholesterol kanye nemetabolites, futhi equkethe imisebenzi yomzimba wesifazane ngendlela evamile. Isivunguvungu senzeke kakhulu kakhulu uma ama-hormone wesifazane ehla. Ngalokhu kuhlanganiswa isikhathi esisodwa, okubizwa ngokuthi ukwehla ku-libido; Ukuhlanganyela ngokocansi ngeke kukunikeze injabulo efanele.
Esikhathini samanzi, akufanele uzibeke umkhawulo - ugcwele ukungcola umzimba emzimbeni, okuholela ekukhungeni kwesikhumba esifundeni, entanyeni nasesifuba, okungeke kube ukuhlobisa kokubukeka kwakho.
Indlela yokulahlekelwa isisindo kahle
Ekuqaleni, udinga ukubonana nodokotela wakho ozohlola impilo yakho. Uma kungekho okuphikisana naye, kufanele unqume isisindo sakho bese uhlola ukudla kwakho. Iseluleko esingcono kakhulu kule ndaba ungathola isidlo sokudla.
Isifiso sokulahlekelwa isisindo esilinganisweni owawuphethe iminyaka engamashumi amabili, kufanele ulahleke eceleni, njengokwengezwa kwenani le-flyweight, isisindo sizofakwa kancane (3-5 kg), okuyinto evamile. Cabanga ukuthi ubukhulu kangakanani ukhululekile futhi engeza kuwo ambalwa kilogram.
Kulula kakhulu kunalokho okuqukethwe kwekhalori. Isimiso sezinsuku zonke singama-calories angu-1500, okuyinto evamile okudingeka uzimisele ngayo. Ungakwazi futhi ukubala inani le-caloric ngokuphindaphinda isisindo sakho sangempela ngo-22, ukukhipha umphumela kusuka kumphumela wama-khalori angu-700 wokulahlekelwa isisindo.
Ngemuva kweminyaka engama-40, kunconywa ukuba ungadli emva kwezinyanga eziyisithupha. Kodwa-ke, kuze kube yehora lesithupha kumele udliwe ngokudla okugcozwa kalula futhi ube ne-calories encane.
Kuzoba usizo kakhulu kanye noma kabili ngeviki ukufeza ukulayishwa kwezinto eziphilayo, okungukuthi. Hlala lezi zinsuku ngezithelo kanye ne-yogurt.
Ngesinye isikhathi inyama iyadingeka ukuba ithathe isikhundla senhlanzi, ewusizo kakhulu ngokulandela amaprotheni okudla kanye nama-acids ayi-unsaturated.
Njengoba kunconywa abadla ukudla okunomsoco, iminyaka engu-40 ubudala, okuyinto ephoqelela ukuvuselela umsoco wayo ngokulingana kwamafutha namaprotheni. Kule minyaka yobudala emzimbeni, ngokungafani namafutha angayidingi, kukhona ukuntuleka kwamaprotheni. Kodwa ungakhohlwa ukuthi ukungabi khona kwamafutha ngokuvamile nakho akufisi, kodwa kufanele kube okungenani.
Ukunciphisa umzimba kuzosiza ezemidlalo
Ukuphila okungahambi kahle kwebesifazane nakho kunomthelela ekwandeni kwesisindo esiningi, ngoba owesifazane wezemidlalo uhlale ebukeka encane futhi enesisindo esingaphansi kokuhamba ngendlela yokuphila. Umzimba ngaphandle kokuqeqeshwa ulahlekelwa ithoni, imisipha i-atrophy futhi iguga.
Kuzoba usizo kakhulu ukwenza i-yoga noma ukufaneleka. Kodwa kungcono ukulalela iseluleko somqeqeshi-umqeqeshi onokuhlangenwe nakho ongakusiza ekukhethweni kokudla okunomsoco, kusiza ukuqinisa isikhumba sokugcoba bese uletha ifomu lakho ngendlela.
Ukubonisana nomqeqeshi kuyadingeka ngoba kulaba besifazane emva kwamathambo amane namagundane aba buthakathaka futhi ukuze kugweme ukuqeqeshwa okulimazayo okudinga ukuguqulwa udokotela. Izinzuzo zizolethwa yizemidlalo nokuzivocavoca ukuhamba - kuyabhukuda futhi kutholakale amanzi aerobics, aqeqeshe ngobumnene imisipha futhi enze isikhumba esikhulayo.
Iyini into esemqoka ekulahlekelweni kwesisindo?
Ingabe usetshenziselwa isisindo sakho? Lokhu kusho ukuthi umzimba wakho awufuni ukuhlukana nokuqoqwa ngokweqile. Kulesi simo, udinga ukuzifaka - "isisindo esiningi singivimbela ekufinyeleleni umgomo." Khona-ke ingqondo engaziqondi kahle, enesisusa esifanele, izokukhonza njengomsizi, ngoba into esemqoka ekulahlekelweni isisindo ukukhetha isisusa esifanele.
Futhi elinye iphuzu - ungesabi imibono yabangane, abaningi babo, abahawukeleyo, bashesha ukunikeza iseluleko esithi "yebo ngeke uthole lutho kulokhu." Isinqumo singokwakho, yenza konke okusemandleni ukuba ube mncane futhi uphile!