Ukunqamuka kwesikhashana nesisindo

Wonke umuntu uyazi ukuthi inzuzo yesisindo nokuguga kuhlangene. Ezikhathini ezibaluleke kakhulu zokuphila owesifazane uhlale ekhula, kodwa isikhathi esisodwa ekuphileni okungeke sigwenywe nganoma yisiphi indlela ukuyeka esikhathini. Ukunqamuka kwesikhashana noma ukukhipha esikhathini sokumisa kusho ukuthi abesifazane bayakuyeka ukuya esikhathini nokuya ocansini. Ngokuvamile, abesifazane emva kweminyaka engamashumi amane benenkinga enkulu bangakwazi ukugcina umzimba wabo ngendlela evamile, ngoba kunzima kakhulu ukulahlekelwa isisindo. Isisindo, esibhalwe ngesikhathi sokunqamuka kwesikhashana futhi ngemva kokuphelile, kunzima kakhulu ukulahla. Njengomthetho, wonke amakhilogremu aqoqwe ezinqulwini naseziswini.

Ukwengeza isisindo sokumisa esikhathini sokuvame kuvame kakhulu ngenxa yalokhu:

1. Ukunciphisa ubukhulu bezincubu zomzimba.
2. Ukunciphisa ngokushesha izinga le-estrogen.
3. Ukudla okungalungile nendlela yokuphila.
4. Ukungabi nemithwalo yemvelo.

Abesifazane abaningi baqala ukuthola isisindo sesikhathi esandulela umama (isikhathi ngaphambi kokuya esikhathini sokuya esikhathini, futhi le minyaka ingu-35-55 iminyaka. Yiqiniso, ama-kilogram eqoqwe phakathi nalesi sikhathi, kunzima kakhulu ukulahla, kodwa kunokwenzeka ukulawula isisindo sakho. Ochwepheshe baye babonisa ukuthi abesifazane abayisisindo emva kokuya esikhathini sokuya esikhathini basengozini enkulu yomdlavuza webele. Ucwaningo luye lwabonisa ukuthi uma emva kwalesi sikhathi uthola ama-kilogram ayi-10, ingozi iyanda, futhi uma ulahlekelwa isisindo, khona-ke iyancipha ngokushesha. Ngosizo lokudla okunempilo nokuzivocavoca, ungakwazi ukulawula isisindo sakho futhi ugcine ezingeni elifanayo.

Ama-kilogram owafakela ngaphambi kokumisa esikhathini usakazwa kuwo wonke umzimba: izandla, iziqhumane, isisu, izicathulo, nesisindo osithola ngesikhathi sokuya esikhathini, ikakhulukazi iqoqa esiswini, okwenza i-Iphigura ibe nomzimba we-apula. Uma ungalandeli, khona-ke kungaholela ezifweni zenhliziyo.

Izimpawu nezibonakaliso zokuya esikhathini

• ukuhamba kwamanzi nobusuku;
• Ukwengeza okungaqondakali kwesisindo, izici ezingxenyeni zesisu;
• ukwesaba;
• umama omncane we-mucosal;
• izinguquko ezingenakwenzeka ezingenakuqondakala emjikelezweni wokuya esikhathini (inyanga zonke zingase zibe lula kunokujwayelekile noma ezibi kakhulu), njalo ngenyanga;
• ukuqwashisa noma ukuphazamiseka kokulala, okwake akuzange kukukhathaze:
• ukucindezela;
• isimo sengqondo esingavamile.

Izizathu zokuthola isisindo

Ngesikhathi sokuya esikhathini, isisindo singeziwe kwabesifazane hhayi kuphela ngenxa yezinguquko ze-hormone ezenzeka ezinhlanganweni zabesifazane, ngisho nama-hormone yisona sizathu esiyinhloko sokungabi nezinguquko ezimnandi emzimbeni wesifazane, okuthinta umzimba womuntu wesifazane. Amafomu omzimba ahluke nqubo yokuguga kanye nendlela yokuphila. Nazi izizathu ezenza owesifazane athole isisindo:

1. Ukudla ngokweqile - udla amakholori amaningi angadingekile angakwazi ukugaya nokushisa, ngakho-ke kumele alahle amanetha abo.
2. Abesifazane abaningi ngalesi sikhathi bathuthukisa ukumelana ne-insulin, ngakho umzimba uphoqeleka ukuba ugcine ama-calories, futhi ungawacubungula.
3. Izimo zengqondo - ukukhathala okungapheli, ukucindezeleka okuqhubekayo, ukwanda okukhulu. Ngenxa yalezi zici, imisebenzi yomzimba ihluleka, umuzwa wendlala (ngokuvamile owamanga) uqala ukuvela, yingesizathu sokubonakala kwamamentimitha angaphezulu.
4. Ukuguga - ngokuguga, ubuningi bomzimba wesifazane wesifazane buyancipha, ama-azhiro amangqamuzana nabathengi, ngokuphambene nalokho, baba mkhulu. Ngenxa yalokhu, ama-kilojoule aqala ukushiswa kancane kancane, futhi leyo muscle mass, eye yaba yincinjana kakhulu, ayisakwazi ukucubungula amakholori amaningi ngangokunokwenzeka esemncane.
5. Ukuphila ngokwemvelo - eminyakeni edlule umzimba uyeka ukuveza isidingo saso sekhalori ukuze ukhiqize amandla. Ngenxa yalokho, wonke ama-khalori angaphezu kweqile asethwe ngamafutha, ekugcineni aveza imisipha futhi afike endaweni yawo. Ukusetshenziswa kwesimiso sezinto kuya kancane kancane, futhi ngenxa yalokho, amafutha eba njalo emini. Njengomthetho, abesifazane besimeni se-menopausal cishe ngeke bangene emidlalweni, njengangaphambili, ngakho-ke ama-calories ahlala esiswini.
6. Izici ze-Hereditary, nazo, akufanele zikhohlwe. Lokhu futhi kudlala kakhulu kunawo wonke ngesikhathi sokunqamuka kwesikhashana ngesikhathi sesisindo.
7. Ukungalingani kwe-hormonal - ukuntuleka kwama-hormone nakho kungabangela ekuqongeni kwamafutha.
8. Izifo ze-gland yegciwane - uma ucasulwa yi-gland yegciwane, isisindo singakhula.
9. Ukunciphisa umzimba kancane - ngenxa yokuthi akukho ukusebenza ngokomzimba, futhi kuwukuphela kwenqubo yokuguga, esikhathini sokuphila komama wesifazane, ama-kg kilogram ayengeziwe.

Indlela yokuvimbela ukuzuza kwesisindo

Kuyafaneleka ukukhomba ukuthi isisindo sizokhula kunoma yikuphi, lokhu ngeke kugwenywe, kodwa ungasebenzisa izindlela eziningana ezizosiza ukumelana:

1. Qala ukuhamba njalo, usebenze ngokwengeziwe.
2. Buka ukudla kwakho.
3. Ngosizo lwe-hormone therapy ungagcina izinga elifunayo lama-hormone emzimbeni, okuzosiza ekuziphatheni okweqile.
4. Buyekeza ukudla kwakho, kufanele kube nokudla okungaphansi kwamafutha. Yidla amafutha amancane okuvela emfuyweni, khetha amafutha emifino, isibonelo, umnqumo, ucibilikile kanye ne-peanut butter, amantongomane.
5. Bala amakholori akho adliwe ngosuku. Uqala ukuguga, kungakhathaliseki ukuthi kungase kube nzima kangakanani, umzimba wakho udinga amakholori ambalwa. Yidla ukudla ngokuhlakanipha. Akudingekile ukunciphisa amakholori akho okungenani-lokhu kuyingozi futhi, ngoba kuzoqala ukuhaha futhi kuyothatha, bese kwandisa isisindo somzimba.
6. Qala ukudlala ezemidlalo. Mhlawumbe uzothanda i-aerobics, eyokwandisa izinga le-metabolism, ngenxa yokuthi amafutha azoqala ukushisa kancane kancane. Khumbula ukuthi umthwalo womzimba ubuye usebenziseke ngoba wakha imisipha yomzimba.
7. Qala ukucabanga ngawe namuhla, manje! Ungalibali! Noma yikuphi owesifazane okufanele ahambe ekudleni futhi aqale ukuqeqeshwa emva kweminyaka engamashumi amathathu. Ngakho ungagcina isisindo sakho ngendlela evamile futhi ngaphezu kwalokho, vuselela ukugcwala.
8. Faka ukudla kwakho imifino, izithelo, ama-proteine ​​yemifino, esikhundleni sama-hamburgers, ingulube namazambane, udle i-tuna, inkukhu, i-salmon fillet kanye ne-isalata ngaphandle kwamafutha.
9. Yidla uketshezi oluthe xaxa, kahle, uma kungamanzi ajwayelekile, ungayeki iziphuzo eziphuzile neziphuzo eziqukethe i-caffeine.

Ukumiswa kwesikhathi nokuzuza kwesisindo

Ukumiswa kwesikhashana yisikhathi sesikhathi esandulela ukuphela komuntu. Kule nkathi yesikhathi lapho owesifazane eguquka, izinguquko emzimbeni wakhe zenzeka ukuthi ngokuvamile zibonisa ukuthi ukuyeka esikhathini sokuya sekusekuqaleni kwekhoneni. Lokhu kungaqala nganoma isiphi isikhathi, ungalinda lokhu Iminyaka engama-35 kuze kube ngu-60, ngaphezu kwalokho, lezi zimpawu zingadlulela eminyakeni emibili kuya kweyisithupha. Yilaba besifazane abakhuluphele kakhulu. Ukugcwele okunjalo akukwazi ukuvinjelwa, ngisho noma owesifazane edla ngokuqinile.

Izindlela zokulahlekelwa kwesisindo owazisisebenzisa ngaphambili zingenasisekelo ngokuphelele. Phakathi nenkathi yokumiswa kwesikhashana, ingxenye enkulu yabesifazane igcwele ngokuphelele emgodini wesisu. Ngesikhathi sokuhamba kwesikhathi, kungase kutholakale ukuchithwa kwe-hormonal, ukuqoqwa kwama-fatlands kanye nesilinganiso se-estrogen.

Iseluleko kubesifazane abafuna ukuma ngemuva kweminyaka engama-40

1. Qinisekisa ukuthi izingxenye zincane.
2. Nciphisa ukusetshenziswa kwama-kilojoule.
3. Ungahlali ekudleni okunzima.
4. Khumbula ukuthi umzimba wakho udinga amanzi.
5. Gwema ukulahlekelwa kwesisindo esisheshayo. Ngakho-ke kungaba khona i-osteoporosis.
6. Qala indlela yokuphila esebenzayo.