Abanye besifazane "abangamashumi amane nanhlanu" ngandlela-thile abazizwa "berry futhi." Kungani? Kuyinto elula: umzimba uvuselelwa kabusha, futhi lona wesifazane akakakulungeli i-perestroika. Uyaqhubeka nokuhlala embusweni ofanayo njengangaphambili, udla ukudla okufanayo - yingakho inkinga. Ukudla kule minyaka kudingekile. Cha, lokho akusho ukuthi kufanele ulambile! Kulungile! Kudingeka nje udle kahle, kulandela umbuso wokuhlanzeka ngokomqondo. Ukudla okunempilo kwabesifazane abangaphezu kweminyaka engama-45 kuhlanganisa ngani? Funda futhi ulandele iseluleko sochwepheshe.
Iyini inqubo yokuhlanzeka kwengqondo?
Lo mthethonqubo wokudla kwabo: ukufakwa ekudleni kwansuku zonke kwemifino, izithelo kanye namavithamini eziyinkimbinkimbi ukuze kuqedwe ukwehluleka kwemvelo kwamavithamini. Ngokwenza kanjalo, ungakhohlwa ngomphumela we-vitamin A (impahla ye-antihistamine kanye nokusheshisa kwe-cell nutritional), i-vitamin C (umthelela ekukhuseleni, umzimba), i-vitamin E (ukuthuthukiswa kokusakaza kwe-cerebral).
Kufanele udle amaphilisi amaningi okunye okunye okunye okunye okunye okunye okunye okunye okunye okunye okunye okunye okunye okunye okunye okunye okunye okunye okunye okumele kube khona (okuphakelayo kwevithamini B), amazambane abhakabhaka (aqukethe i-potassium, edingekayo ukuze umsebenzi wenhliziyo wenhliziyo). Kuze kube sekugcineni, ama-apricot omisiwe omisiwe, omisiwe, amakhiwane. Sebenzisa imikhiqizo eminingi ye-lactic (i-cottage cheese, i-kefir ekhethekile). Iqukethe i-calcium eyigugu, engenakho emzimbeni ngemva kweminyaka engu-45. Kungenxa yokuntuleka kwayo (ishout), ehambisana nobudala, amathambo abe brittle. Lesi simo sibizwa ngokuthi i-osteoporosis. Isifo se-osteoporosis ngisho emazweni athuthukile siyi-25-40%, sinomthelela omkhulu phakathi kwabesifazane bomhlanga omhlophe. Ngeminyaka engama-70, abesifazane abangama-40% emhlabeni banokuhlukana okulodwa ngenxa ye-osteoporosis. Imvamisa yethambo ihlukana nabesifazane abaneminyaka engama-50-54 inyuselwa izikhathi ezingu-4-7 uma kuqhathaniswa namadoda aneminyaka efanayo! Ukwehluleka kwama-hormone ezocansi nakho kuthinta izicubu zethambo. Ngeshwa, i-calcium ekudleni ayitholi kahle ngalesi sikhathi, ngakho-ke kungenzeka ukuthi usebenzise amalungiselelo ahlukahlukene aqukethe i-calcium.
Ungakhohlwa ukufaka izidlo zasolwandle ekudleni kwansuku zonke: kune-iodine eningi eklabishi elwandle, kanye ne-calcium kanye ne-phosphorus emakethe ama-mackerel.
Ekudleni kufanele iqhaza izinhlobo ezahlukene zenyama, kungcono ifomu elibilisiwe, kusiza ukugcina amaprotheni akho futhi ungabi ngcono. Kusukela kumafutha okuthandwa kunikwa amafutha yemifino, kodwa kungcono ukuqala ukuthosa okumnandi, ungeze imifino. Ngendlela, ukudla okuthosiwe kufanele kushiywe kancane kancane. Okufanayo kusebenza nezitsha ezivundiwe (kufaka phakathi izinhlobo ezibukhali ushizi), izinongo, izinongo, amasoso. Isaladi kungcono ukugcwalisa inani elincane le-citric acid esikhundleni sosawoti kanye noviniga.
Kwabesifazane abathile, mhlawumbe, kuyoba mnandi kakhulu ukuzwa ukuthi kuyasiza ukudla ucezu wamafutha kabili ngesonto, ngoba liqukethe i-arachidonic acid, ebaluleke kakhulu ekuvimbeleni ukuqina kwesifo somzimba. Kodwa amafutha akufanele akhiwe noma abiliswe.
Gwema ushokoledi, ukubhaka, ushukela. Shintsha ushukela uju, ujamu. Uju kungcono ukuba ungagqugquzeli itiye, kodwa ukuwahlalisa, ukuwuthatha olimini lwakho. Ngakho-ke isheshe igxilwe egazini futhi ifakwe kangcono. Ungasebenzisi ama-sugar substitutes angenisiwe: umzimba wethu awuhambisani nawo.
Ungathathi ikhofi, kancane kancane ushintshela itiye elimnyama neluhlaza: ngokujwayelekile livamise ithoni yemithambo yegazi bese ilawula ukucindezeleka kwegazi. Phuza izithelo nezitshalo zemifino.
Zifundise ukuba udle isinkwa esibucayi, kangcono nge-bran. Ekuqaleni kuyoba nzima ukwenqaba ukubheka, kodwa ngokuhamba kwesikhathi uzoyisebenzisa.
Umbuso jikelele wokuhlanzeka uhlanganisa ukuhamba kwansuku zonke emoyeni omusha (khumbula ukuthi "imvelo ayinayo isimo sezulu esibi"), imfundo yemvelo, ukuvocavoca, ukuvivinya umzimba ngendlela okungenani ekhaya (ukudansa nobusha bakho), lokhu kuzosiza ekunciphiseni ukungezwani kwemisipha. Okuphelele kulezi zinhloso ukusikhipha.
Qaphela izinqubo zamanzi. Ekhaya, njalo ekuseni nakusihlwa ziba neshawa, zilungisa ukucindezelwa kwamanzi nokushisa. Amakhala ngokuvamile amanzi afudumele kakhulu. Iwashi elithambile kanye nombukiso wokubuthwa kuhle kulezi zinhloso. Uma ukhetha ukugeza, engeza amanzi kumakhambi, usawoti usawoti, ama-balms, asetshenziswe manje. Futhi wenze zonke lezi zinqubo ezingekho esimweni sokwethenjelwa, kodwa njalo.
Ebusuku ungathatha amaphilisi okulala alula, i-tincture ye-valerian, i-motherwort, i-valocordin. Izitshalo zamakhambi zingavunyelwa ukuphuza futhi phakathi nosuku. Landela imiyalelo yomzimba we-cardiologist: angase abeke izimali ezivamisa isigqi nesenzo senhliziyo. Ezimweni ezicindezelayo ezikhethekile, ungaphuza ingilazi yewayini elibomvu ebusuku, ingilazi ye-cognac, kodwa uma utshwala ngokungahambisani nesifo sofuba noma isifo sobindi, kungcono ukuphuza ubisi olufudumele kusuka ezitsha zesiliva ubusuku, ungaba nobusi.