40+ - ngaphambi kokugula ngesinyathelo esisodwa
Lapho sineminyaka engu-20-30 sasikhathalela ukubuka okuhle. Iminyaka engama-40, akudingeki ucabange nje ngokubukeka kwakho, kodwa futhi mayelana nempilo yakho. Ngesinye isikhathi kulezi zinsuku izifo eziningi (ngokuvamile ezihlobene nobudala) ziqala ukubonakalisa, futhi ngisho nokuyeka esikhathini sokuvota kuseduze. Ucwaningo lwamuva olwenziwa ososayensi baseMelika lubonise ukuthi isilinganiso seminyaka yabantu abanesifo sikashukela sinamaphesenti angu-52 kuya ku-46. Ukunciphisa ingozi yokuthuthukisa lesi sifo, kwanele ukulahlekelwa isisindo ngamakhilogremu ambalwa. Lokhu kungaphansi kwamandla abo bonke. Kanjani? Kulula. Okokuqala, yenza uhlu lokudla oluqukethe ama-carbohydrate alula (amaswidi, ushukela, ama-pastries nokunye). Khona-ke thola kulolu hlu lezo zimikhiqizo ongakwenqaba kalula bese uziyeka ukuyisebenzisa. Ukubukeza nokunye ukudla: faka ukudla okunamafutha aphansi (okunamandla, inhlanzi, i-cottage shizi, imikhiqizo yobisi). Ngenxa yemikhiqizo enjalo, unganciphisa okuqukethwe kwekhalori yokudla kwakho ngo-25-30%. Kudingeka udle kabili ngosuku, apnyat-ayisithupha. Kodwa izingxenye ngesikhathi esifanayo kufanele zibe zincane - ama-kilojoule angu-250-350. Ukudla okunjalo kuzoqeda ukulamba futhi uzoqala ukulahlekelwa isisindo.
Indlela esebenzayo yokuphila
Amakhilogremu angeziwe ngemva kokuba ama-forties aqale ukuvela futhi ngenxa yomsebenzi ophansi wemoto. Sichitha izinsuku eziningi emsebenzini, bese sibuyela ekhaya, futhi sihlala phansi ukubuka i-TV. Ngakho-ke, umzimba awukwazi ukusebenzisa inani elifanele lama-khalori emini. Imisipha iqala ukulahlekelwa ukuqina kwawo, futhi ukuvivinya umzimba okulula kube i-nazslozhnymi. Ngakho-ke kubalulekile ukunikeza umthwalo ngokomzimba wakho umzimba njalo. I-Kakietrenki ifaneleka kakhulu kule minyaka? Labo abasiza ukushisa amafutha, kodwa kuzophephile emathanjeni nasemagcekeni amadolo. Ungaqala ngokuhamba noma ibhayisikili evamile. Uma ungazizwa ungakhululekile, qala ukuya echibini. Uma useshawa, ke ungakhethi ukuzivocavoca ngemigoqo kanye nama-dumbbells asindayo. Kungcono uhlanganyele kuma-simulators - aphephile. Kusukela ekuphepheni kwenhliziyo, ephephile kakhulu i-orbitrek noma i-ellipsoid. Ungafaka ohlwini lwezinhla zokuphuza utshwala kanye ne-aerobic, kuphela ngokulinganisa.
Ungakhohlwa ukufudumala ngaphambi kokuzivocavoca ngalunye. Kubaluleke kakhulu ukufudumala amalunga nemigudu kahle, ukuze ungalimala. Ukuhleleka kahle emva kokuqeqeshwa kuzokusiza ukuqinisa, ukubuyisela nokuwenza kube lula kakhulu. Ngesikhathi sokuphumula, uphuze amanzi. Kuzokwenza ijubane le-metabolism futhi ngeke uzizwe ukhululekile.
Ukwenza kube lula ngawe ukuba uzivimbele ukudla nokuzibandakanya ezemidlalo, zibeke umgomo kuwe. Thola isisusa sokulahlekelwa isisindo. Buza umbuzo: "Mangakhi amakhilogremu angaphezulu angivimbela ukuba ngimnandi futhi nginempilo?", "Ngimelwe nini ukufeza umphumela oyifunayo?" Njalo njalo. Imibuzo enjalo iyokusiza ukuba ulahlekelwe isisindo.
Eminyakeni engu-50, impilo iqala kuphela
Amaphesenti angu-85 wabesifazane emhlabeni wonke agubha izinsuku zabo zokuzalwa ezingamashumi ayisihlanu hhayi ngendlela engcono kakhulu. Kungani kunjalo? Isizathu esiyinhloko ukwehla kokushintshaniswa kwezixhobo. Njalo eminyakeni eyishumi itholakala ngo-10%. Kanye nokwehla kokushintshaniswa kwezinto, ama-kilogram engeziwe ayanda futhi. Ngaphezu kwalokho, emzimbeni wethu oneminyaka engu-50 kukhona ukuvuselelwa kwe-hormonal. Ama-ovaries ayeke kancane kancane ukuthuthukisa i-hormone yesine estrogen, futhi lokhu kuholela ekwandeni kwezicubu ze-adipose. Kodwa isizathu esibaluleke kakhulu sokuthola isisindo esisheshayo akusiyo i-hormonal, i-apsychological. Owesifazane usevele usekhona njengomuntu, uphumelele, wakha umndeni, wakhulisa izingane njalonjalo. Okwenziwe kwenziwa, futhi into entsha ayikho amandla. Izwi elivamile elibalulekile liyawa.
Kodwa amandla okuthuthukiswa kwethu angapheli. Ubudala abuyena unomphela. Ngisho eminyakeni engama-50, ungakwazi ukufeza okuningi. Kulo nyaka ubudala abesifazane abaningi baseYurophu baqala ukuhlala ngempela. Bavele benakho konke, ngakho-ke banesikhathi esiningi samahhala kubo: bahamba, bahlanganyele ezemidlalo, bathandane njalo njalo. Ngelinye igama, banqoba ama-horizons amasha. Ngeshwa, eRussia konke okuphambene nakho. Omdala lona wesifazane, lapho ekhumbula kakhulu ukuzinakekela. Kodwa akukaze kube sekwephuzile kakhulu ukushintsha konke!
Ungakhohlisa kanjani ukushintshaniswa kwezinto?
Kungenxa yezinkinga zemithi esiqala ukuzuza isisindo ngokushesha. Lokhu sekukhulunywe ngakho ngenhla. Kodwa kungakhohliswa. Konke okudingekile ukuhamba ngenkuthalo. Akudingeki ukuba uye ejimini. Ungaqala ngokuhlanza okuhle endlini. Yiya ezweni, kuzoba khona izinto eziningi ezingakuvumeli ukuba uhlale endaweni eyodwa. Ngaphezu kwalokho, ungaya ehlathini ngama-mushroom noma amajikijolo, ugibele ibhayisikili, wenze umsebenzi wegadi. Esikhundleni sezihlalo zobusuku phambi kwe-TV, hamba ujabulele ukushona kwelanga, uphefumule emoyeni. Hamba phansi phansi emgwaqweni. Ukuze uqale ukulahla amakhilogremu engeziwe, usuku kumele kudlule izinyathelo eziyizinkulungwane eziyi-15.
Ukugibela amahhashi, ukubhukuda, ukuvocavoca, ukuhamba - yonke le misebenzi kuzokusiza ukuba ulahlekelwe isisindo, futhi ngaphezu kokuthuthukisa isimo senqubo yesifo senhliziyo. Zikhethele uhlobo lomdlalo oluzoba lula kuwe: i-Pilates, impilo nokunye okunjalo. Kodwa qaphela ngemuva nangamalungu. Kulula kakhulu ukulimaza. Kungcono ukuqondiswa ngumchwepheshe onguchwepheshe, ozokwenza uhlelo olulodwa futhi uzolandela ukufaneleka kokunyakaza.
Izindawo eziyinhloko ezingozini
- Izimpawu zokunqamuka kwesikhashana azijabulisi kakhulu. Ukuze ususe, buza udokotela ozobeka imithi yokwelashwa esikhundleni se-hormone. Ungazami ukuzithiba, lokhu kungaholela emiphumeleni emibi.
- Njengoba sinobudala, ukudla kwethu kufanele kube namafutha angaphansi. Omdala esiwutholayo, ukudla okungaphezulu kwamafutha kufanele kube sefriji yethu. Kodwa ngikholelwa mina, ngisho nangaphansi kwezimo ezinjalo, ukudla kungase kuhlale kunambitheka.
- Imidlalo encane nokuthula okuningi yisitatimende esingalungile. Thatha umsebenzi owenziwe ngokomzimba, qhubeka nokudansa nokunye. Ungathathi lezi zifundo eziwusizo ku-TV.
- Omdala siyaba, abangane abangaphansi esinawo. Siyeka ukujwayela abantu abasha, gwema ubudlelwano. Mhlawumbe into yonke ikhona emoyeni ubuhlobo obusha noma ekuqapheliseni ukuthi awusasekho umuntu owake waba khona. Sesaba ukuhlukana okusha, ukulahlekelwa okubonakala sengathi akunakugwenywa. Wonke umuntu wayenolwazi lwakhe olunzima ngalolu daba. Kodwa ungavali kubantu. Zinike zona, amandla akho. Ngaphezu kwalokho, abangani abangaphezulu, ungcono. Kuzo uzokwazi ukwenza izinto ezithakazelisayo jikelele, ukuhamba, ukuya ezitolo, ukuxoxa ngezinto, ukwabelana izindlela zokupheka ezintsha, imizwelo, okuhlangenwe nakho. Kunezinketho eziningi.
- Ungaphikisani. Ngokuvame abantu ekukhuleni baqala ukuphikisana kancane, kepha lokhu kubi kulo mfanekiso. Lokhu kuzosetshenziswa amandla amancane, ngokulandelana, futhi ama-calories azobuthelela ngokushesha. Ngezinye izikhathi kuhlangane futhi kuyasiza.