Abanye besetyhini "abangamashumi amane anesihlanu" ngandlela-thile abaziveki 'njengeberry kwakhona.' Kutheni? Kulula: umzimba uphinde wakhiwe kabusha, kwaye loo ntokazi ayilungele i-perestroika. Uyaqhubeka nokuhlala kwirhulumente ofanayo njengoko ngaphambili, udla ukutya okufanayo - ngoko ke ingxaki. Ukutya kule minyaka kuyimfuneko nje. Hayi, oko akuthethi ukuba ulambile! Akunjalo! Kuphela kufuneka badle ngokufanelekileyo, emva kolawulo lococeko lococeko. Ukutya okufanelekileyo kwabasetyhini ngaphezu kweminyaka engama-45 kubandakanya ntoni? Funda kwaye ulandele iingcebiso zeengcali.
Iyintoni irejimenti yococeko?
Lo mqathango wokutya kwabo: ukubandakanywa ekudleni kwimihla ngemihla, iziqhamo kunye ne-vitamin complexes ekupheliseni ubunqongophala bemvelo bamavithamini. Ngokwenza njalo, ungayikhohlwa malunga nomphumo we-vitamin A (iimpawu ze-antihistamine kunye nokukhawuleza kwesondlo sesondlo), i-vitamin C (umphumo wokungakhuselekanga, umthamo we-metabolism), i-vitamin E (ukuphuculwa kwe-circulation cerebral).
Kufuneka udle iplaji ye-buckwheat kunye ne-oatmeal (abathengisi be-vitamin B), iifatata ezibhakiweyo (iqukethe i-potassium, iyimfuneko yokwenza isigqi somsebenzi). Kule nto iphelile, iipricot ezomileyo, iinqabileyo, amakhiwane. Sebenzisa iimveliso ezininzi ze-lactic (i-cottage cheese, i-kefir ekhethekileyo). Ziqulethe i-calcium exabisekileyo, engenakho emzimbeni emva kweminyaka engama-45. Kungenxa yokungabi naso (ukukhwabanisa), okuhambelana nobudala, amathambo abe yinto ephazamisayo. Oku kubizwa ngokuba yi-osteoporosis. Isiganeko se-osteoporosis nakumazwe athuthukile ngama-25-40%, kunye neyona nto ibalulekileyo phakathi kwabesetyhini bobuhlanga obumhlophe. Xa uneminyaka engama-70, ama-40% amabhinqa ehlabathini aphuka enye ngenxa ye-osteoporosis. Ukuphindaphinda kwamathambo amawaka angama-50 ukuya ku -4 kwimiba ekhuphuka ngamaxesha angama-4-7 xa kuthelekiswa namadoda aneminyaka efanayo! Ukusilela kwe-hormone yesini nayo ifuthe kwiithambo zethambo. Ngelishwa, i-calcium ukusuka ekudleni ayinakunyulwa kakuhle ngeli xesha, ngoko ke kunokwenzeka ukusebenzisa amalungiselelo ahlukeneyo aqukethe i-calcium.
Ungakulibala ukuquka ukutya kwezilwanyana kwisidlo sokutya kwansuku zonke: kukho iodine eninzi kwiklabishi yaselwandle, kunye nexabiso elincinane le-calcium kunye ne-phosphorus kwi-mackerel.
Ekudleni kufuneka kuthathe inxaxheba kwiindidi ezahlukahlukeneyo zenyama, kungcono kwifom etyilisiweyo, kunceda ukugcina iiprotheni zakho kwaye kungabi ngcono. Ukususela kumafutha okhethwa kunikwa ioli yefuno, kodwa kungcono ukuqala ukucwina kwi-creamy, udibanisa imifuno. Ngendlela, ukutya okubusiweyo kufuneka kushiywe kancane. Kuyafana nakwezonka ezivumba (kubandakanywa iintlobo ezibukhali zentshizi), iziqholo, iziqholo, iisoso. I-salad ingcono ukuzalisa inani elincane le-citric acid endaweni yetyuwa neviniga.
Kwabafazi abathile, mhlawumbi, kuya kuba mnandi kakhulu ukuva ukuba kuyayinceda ukutya iqatha leenqwelwana ngeveki, kuba liqukethe i-arachidonic acid, ebaluleke kakhulu ukukhusela i-atherosclerosis. Kodwa amanqatha akufanele atywe okanye abiliswe.
Gwema ishokoleta, ukupheka, iswekile. Faka iswekile ngobusi, ujam. Ubusi olungcono ukuba ungagqugquzeli itiye, kodwa uhlambulule, uthabathe ngolwimi lwakho. Ngoko ngokukhawuleza ixakeke kwigazi kwaye ibe ngcono. Ungasebenzisi abatshintshi abathunyelwa ngaphandle: umzimba wethu awuhambisani nawo.
Musa ukukhutshwa ngekhofi, ngokutshintshana utshintshe itiye elimnyama nelihlaza: ngokuqhelekileyo imisa imithwalo yegazi kwaye ilawula ukucinezelwa kwegazi. Phuza iziqhamo zityalo nezityalo zemifuno.
Zifundise ukuba udle isonka esiqingqiweyo, bhetele nge-bran. Ekuqaleni kuya kuba nzima ukunqanda ukubhaka, kodwa ngokukhawuleza uzakusetyenziswa.
Ulawulo lohlambuluko jikelele luquka ukuhamba kwimihla ngemihla emoyeni omtsha (khumbula ukuba "imvelo ayinayo imimoya embi"), imfundo yemvelo, i-gymnastics, i-aerobics ubuncinane ekhaya (ukudanisa nobutsha bakho), oku kuya kunceda ukuxhatshazwa kwemisipha. Ukufezekiswa kwezi njongo kukuxilisa.
Ukunyamekela iinkqubo zamanzi. Ekhaya, rhoqo kusasa nakusihlwa kuba yindawo yokuhlamba, ukulungelelanisa uxinzelelo lwamanzi kunye nobushushu. Iifama zidla ngamanzi afudumele. Isilwanyana esithambileyo kunye nombhobho wokubilisa ukuxilonga kulungile kule njongo. Ukuba ukhetha ukuhlamba, yongeza amanzi kwiimifuno, ityuwa yolwandle, iibhola, ezithengiswayo ngoku. Yenza zonke ezi nkqubo zingekho kwiimeko-ngxaki, kodwa rhoqo.
Ebusuku ungathatha iipilisi zokulala zokulala, i-tincture ye-valerian, i-motherwort, i-valocordin. Iintambo zemifuno zingavunyelwa ukusela kwakhona ngelixa. Landela imiyalelo ye-cardiologist: unokunika imigaqo-mali eyenza ukulungelelanisa isigqi nesenzo senhliziyo. Kwiimeko ezixinzelelekileyo, unako ukusela iglasi lewayini elibomvu ubusuku, iglasi ye-cognac, kodwa ukuba unalo utswala oluchasene ngenxa yengozi yesifo okanye isifo sesibindi, kungcono ukuba uphuze ubisi olufudumele kwiitya zesilivere zobusuku, unako nobusi.