Kule minyaka, umfazi usebenza kakhulu, usebenza ngokuxakeka nakwikhaya. Kodwa emva kokujika kweeminyaka engama-40 ubudala, ukutshatyalaliswa komzimba kubhinqa kuyatshintsha ngokuchithwa kwemisebenzi yokuzala kunye nokunciphisa umonakalo. Ngenxa yalesi sizathu, isakhiwo somzimba sitshintshela, intlalo iqala, ukuthunyelwa kwamafutha kuqala.
Ukongezelela kukho konke oku, abaninzi abafazi kulo nyaka baqokelela izifo ezingapheliyo-konke oku kubonakaliswa kwindlela yokubonakala. Ukuze udla ngokufanelekileyo kwaye ulahlekelwe isisindo, kufuneka ufunde umzimba wakho kunye neempawu zayo.
Umzimba uphelelwe amanzi kwaye uhlawulele iimfuno zomzimba ozifunayo ngaphantsi kwamandla eminyaka edlulileyo. Umzimba udinga i-calcium kunye neprotheni, kwaye kuninzi kunaphambili. Kodwa inani lamatye kunye ne-carbohydrate kufuneka lihluthe. Ngenxa yesi sizathu, ezininzi izidlo ezipapashwe kunye nezidumiweyo, ekuncedeni ukuba uzama ukuphikisa, aziyi kuzisa umphumo oyifunayo. Ngaphezu koko, bangalimaza impilo yakho ngexesha labo elifutshane kunye nobunzima.
Ukulungiswa komfanekiso. I mpazamo
Kwimininzi yamakhosikazi esibudala esicinga ngayo, ukwethuka kubangela isisindo somthwalo osisisindo esithe xaxa, esichazwa ngaphandle kwayo. Ngelo xesha, abafazi bathi imeko yokuphila neyokutya ayitshintshwanga, kodwa isisindo esongezelelweyo senza kuphela into eyongeziweyo.
Isiphumo sithintelo ekudleni, kwaye ngamanye amaxesha aphelelwe yindlala. Le ndlela ayize ivelise umphumo oyifunayo, ngokuchaseneyo, iya kuphazamisa impilo yakho.
Ukupheliswa kwamafutha, kwaye ngakumbi i-cholesterol, ayinayo impembelelo. Ngokuphambene noko, oku kukulimaza impilo yakho kunye nokuziva, ngenxa yokunciphisa inani lamanqatha, uya kuhola umzimba wakho kwiingxaki zokuqhathaniswa kwama-hormone ezesondo, ezihlanganiswa kwi-cholesterol kunye ne-metabolites yayo, kwaye iqulethe imisebenzi yomzimba wesifazane ngokuqhelekileyo. Ingqungquthela ivela kakhulu kuninzi xa ama-hormone asemazi ehla. Ngale nto idibaniswa nenye ixesha elithile, elibizwa ngokuba ukunciphisa kwi-libido; Ukuthandana ngokwesondo ngeke kukunike ukuzonwabisa okufanelekileyo.
Kwisilwanyana, akufanele uzincitshe - unobungozi bokungcoliswa kwamanzi emzimbeni, okubangela ukutshatyalaliswa kwesikhumba kwindawo, entanyeni nasesifuba, okungeyiyo ingubo yokubonakala kwakho.
Indlela yokunciphisa umzimba ngokufanelekileyo
Ekuqaleni, kufuneka udibane nogqirha wakho oza kuhlola impilo yakho. Ukuba akukho nto ingqinelana nayo, kufuneka uqikelele ubunzima bakho kwaye uhlolisise ukutya kwakho. Iingcebiso ezilungileyo ngolu mbandela unokufumana i-dietitian.
Umnqweno wokunciphisa ubunzima obungakanani obuneminyaka engama-20 ubudala, umele ulahle ngaphandle, njengokuba ukongezwa kwenani le-flyweight, ubunzima buya kubalwa kancinci (3-5 kg), okuqhelekileyo.Cinga malunga nokuba bunzima bunjani obukhululekile kwaye yongeza kuyo iibhilogram ezimbalwa.
Kulula kakhulu imeko kunye nekhaloriki. Isiqhelo sansuku zonke siyi-1500 khalori, oko kuyimfuneko kufuneka uzinze. Ungakwazi kwakhona ukubala ixabiso le-caloric ngokuphindaphinda ubunzima bakho boqobo ngo-22, ukususa umphumo kwisiphumo sama-khalori angaba ngu-700 ukulahleka kwesisindo.
Emva kweminyaka engama-40, kucetyiswa ukuba ungadli emva kweesithandathu. Nangona kunjalo, ukuya kwintsimbi yesithandathu kufuneka udliwe ngokutya okulula kunye nokuba ne-calories encinci.
Kuya kuba luncedo kakhulu kanye okanye kabini ngeveki ukuqhuba ukulayishwa kwezinto eziphilayo, bahlale kule mihla kwizityalo kunye ne-yogurt.
Ngezinye izihlandlo inyama inqweneleka ukubuyisela inhlanzi, eyona nto ibaluleke kakhulu ngokubhekiselele kwiprotheni yokutya kunye ne-acid e-unsaturated fatty acids.
Njengoko kunconywe ngabadli bezondlo, iminyaka engama-40 ubudala, enyanzelisa ukuhlaziya isondlo sayo sisilinganiselo samafutha kunye nama-protein. Kule minyaka emzimbeni, ngokungafani namafutha ayifuniyo, kukho ukunqongophala kwamaprotheni. Kodwa ungakulibali ukuba ukungabikho kwamatye ngokubanzi akufunanga, kodwa kufuneka kube ngaphantsi.
Ukunciphisa umzimba kuya kunceda ezemidlalo
Indlela yokuphila engabonakaliyo yabasetyhini nayo inegalelo ekukhuleni kobunzima obunzima, kuba ibhinqa lezemidlalo lihlala libukeka lincinci kwaye lincinci kuneyona ekhokelela ekudleni. Umzimba ngaphandle koqeqesho ulahlekelwa yithethoni, imisipha ye-musrophy kwaye ikhula.
Kuya kuba luncedo kakhulu ukwenza i-yoga okanye ukufaneleka. Kodwa kungcono ukuphulaphula isiluleko somqeqeshi oqeqeshiweyo onokuqeqesha onokukunceda ekukhethweni kwesondlo, ncedisa ukuqinisa isikhumba sokuqhawula nokuzisa ifom yakho ifom.
Iingcebiso kunye nomqeqeshi ziyimfuneko kuba besetyhini emva kwamashumi amathathu amathambo kunye nemigulane ziba buthathaka kwaye ukwenzela ukuba ugweme ukuqeqeshwa kalisa ukulimala kufunwa yingcali. Iinzuzo ziya kuziswa ngezemidlalo kunye nokuqhutyelwa kwezixhobo zokuhamba-kubhukuda kunye namanzi aerobics, aqeqeshe ngenyameko imisipha aze enze isikhumba esikhathekayo.
Yintoni eyona nto ebalulekileyo ekulahlekelweni kwesisindo?
Ngaba usetyenziselwa ubunzima bakho? Oku kuthetha ukuba umzimba wakho akafuni ukwahlukana nokuqokelela ngokweqile. Kule meko, kufuneka uzenzele ukufakela - "ubunzima obunzima bundivimbela ukuba ndifezekise injongo." Emva koko, ingqondo engqondweni, inesizathu esifanelekileyo, iya kukukhonza njengomncedisi, kuba into ephambili ekulahlekelweni ubunzima kukhetha isizathu esifanelekileyo.
Kwaye enye ingcebiso - ungesabi imibono yabahlobo, ininzi yabo, enomona, ukukhawuleza ukunika iingcebiso ezinjengokuthi "ewe awunakufumana nto kule nto." Isigqibo sisakho, yenza yonke imizamo ukuba ibe mncinci kwaye uphilile!