Inani elininzi labasetyhini emva kweminyaka engamashumi amane liqala ukufumana ubunzima obungenakutyala, nokuba bazinyamekela ukutya. Kukho abo baqala ukwethuka, banqume ukuhamba ngesiteleka sokulamba, okuphikisana ngokupheleleyo nentshukumo yokuphuka komzimba okanye phambi kwayo. Kwaye abaninzi bahlushwa ngumbuzo: indlela yokunciphisa umzimba emva kwe-40?
Indlela yokulahleka ubunzima emva kweminyaka engama-40
- Ukuze ulahlekelwe isisindo, kuya kufuneka wenze umgudu omkhulu. Ukufunda ngokugqibeleleyo kuyona msebenzi oyintloko.
- Okokuqala, iiveki ezi-1-2 zifanelekile ukugcina idayari yokutya. Rekhoda zonke ukutya, kuquka "itiye kunye nekhofi." Oku kunokukunceda ukufumanisa iingxaki zinyani kwondlo.
- Umxholo we-caloric wokutya kufuneka unciphise endaweni ethile ukuya kwi-1200-15000 kcal ngosuku, kodwa ngaphandle kokusetyenziswa kwezidlo. Bangakanani abaya kuwufuna umzimba othile, unokuxelela umxhasi wezondlo okanye ukubala ngefomula ethile, eyenziwa yiengcali. Ifomula elula kakhulu - ubunzima bakho buyanda ngeekhalori ezili-22, kunye nokulahleka kwesisindo - ama-calories angama-500-700 athatyathwa kulo mfanekiso.
- Inxalenye ephambili yesidlo kufuneka idliwe kusasa, kwaye isidlo sasidla ngokukhawuleza kungekhona emva kwe-6 ukuya ku-7.
- Unokwenza ngeveki 1 suku.
- Ngaphantsi kaninzi badla iigwele kunye neentya, eziqulethe ininzi ishukela kunye namafutha.
- Kodwa intlanzi kufuneka idliwe ngokuphindaphindiweyo, njengoko ihamba ngokukhawuleza kwaye iyanceda kakhulu intliziyo ye-fatty acids-omega-3.
- Ukusetyenziswa kwamatye akufanele kube ngaphezu kwe-30% yexabiso lekhalori lokutya.
- Kubaluleke kakhulu ukutya umlinganiselo ofanelekileyo weprotheni (1 g nganye nge-1 kg yesisindo). Ngaphandle kwenyama kunokwenzeka ukulawula, kodwa ukuba kunzima, ungayidla kanye ngosuku.
- Ekupheleni kweli xesha, kufuneka ukwazi ukuba zingaphi ixesha lokutya ngosuku, njani isidlo sakusasa, isidlo sasemini nesidlo sakusihlwa.
- Kufanelekile ukuzama ukunyaniseka uze ungadingi ukutya.
- Isinyathelo sesibini yimikhwa emihle kakhulu. Ukongezelela, kubalulekile ukuchonga kwimveliso yodayari yokutya engahambelani nempilo kwaye iholele ekuqoqweni kwamanqatha, ama-sausages, ama-fatty cheeses, i-marinades, iimveliso zokutshaya, iiskese, iigleke, imiqulu.
- Kufuneka uqale ngento yokuba ukutya okunye kukufumana impilo, umzekelo, isidlo sakusihlwa. Masithi iifatata ezityiweyo kunye namaqhekeza. Kungcono ukupheka izitato ngaphandle kokunqatha kwi-foil, ufefe nge-dill kwaye ulungiselele i-sauce kwi-yogurt kunye nenxalenye encinci yesardadi. I-cutlet igwebile okanye ibhaka ehovini, susa kuqala isonka.
- Kumele udlule ixesha kwaye ungasetyenziselwa iimveliso ezintsha kwaye ngoko ke kulungele ukuqala ukunqumla izabelo.
- Umzekelo wesondlo sokulahlekelwa isisindo kukutya okuyingxubevange, oko kukuthi, ukutya oku-3 kunye no-2 ukutya okuncinci phakathi kwabo. Ukulungiswa - ubungakanani bhola ye-tennis, inyama okanye intlanzi - kunye nepakethi yamakhadi, kunye nemifuno ngaphandle kohlobo lwe-starch kunye neziqhamo ezingenasiphumo azidingeki ukuba zingancinci nhlobo.
Ngokuqhelekileyo, utshintsho olunjalo lunceda ukususa iikhilogram ngaphandle kokuphazamiseka, ukulamba indlala, ukuhlawula iintsuku.
Umsebenzi wezobugcisa
- Ukuze ukhululeke kakuhle, kufuneka usebenze ngokomzimba. Ngokuqhelekileyo abafazi bafuna ukuphepha ukhuseleko. Basebenzisa izizathu ezahlukeneyo-ukugula, ukukhathala, ishedyuli yomsebenzi onzima. Kodwa inyaniso enzima ithi xa kungekho qeqesho, akunakwenzeka ukuba uthande umphumo wangaphandle wokulahlekelwa ubunzima. Kwanokutya okumangalisayo kunako ukuqinisa imisipha, ukuphucula ityanti kunye nebala, kunye nokukhawuleza imetabolism ngokwaneleyo. Kodwa nokuba uqeqesho olunzima luya kunceda kulo msebenzi.
- Ngokuqhelekileyo, into ephambili - ukufaneleka komzimba kufane, kwaye kuza kubakho ixesha. Kungaba nayiphi na imisebenzi - yokubhukuda, ukuhamba okanye ukudansa.
- Ngokukodwa kulabo abanoyiko lokulimaza impilo, kukho ukuqeqeshwa kwePilates kumgangatho, i-callanetics, i-yoga ye-Fitness yoqalayo. Ezi ntlobo zenzo azenzi uxinzelelo kumalungu kwaye ziyanconywa ngalabo abaneemvini zengqondo, ukulimala ngokubambisana, i-osteochondrosis. Ngaloo xesha banceda ukuqinisa imisipha kunye nokwenza impilo engcono, ngoko kungcono ukuzama.
- Kufuneka kuqondwe ukuba xa ulahlekelwa ubunzima emva kweminyaka engama-40, akukho zindlela ezikhawulezayo zokuphumeza iziphumo ezifunwayo.
Into ephambili kukuba uhlale kude nezidlo ezikhuni, kwaye ke ngoko ungasebenzisi naliphi na iipilisi zokutya, ukuzivocavoca kangcono.