Iingcali zithi kule minyaka, amabini kwisithathu kubasetyhini abavela kwi-30 ukuya kwamashumi amahlanu ukuya kwamashumi amahlanu anesihlanu aqala ukufumana ubunzima ngenxa yenguqu emzimbeni.
Kancinci kubonakalisa iimpawu ezinjalo zokumelana nokuphuma komzimba, njengoko uxinzelelo olunzulu, ukukhanya okutshisa, kunye neentlungu zingonakalisa kakubi ubudlelwane kunye nosapho kunye nabahlobo. I-hormone estrogen ayivelwanga kuphela kuma-ovari, kodwa nakwiimvumi ezinamafutha. Xa kuphuma umva, inani le-hormone kuma-ovari liyehla, kwaye umzimba uzama ukulinganisa ukungabikho kwamathambo. Iingxenye ezinzima kakhulu zomzimba ziyisisu kunye namathanga. Ukongezelela, kuboniswa ukuba ukwanda kwindleko engaphezulu kwama-kilogramgram ezili-10 kunokunyusa amathuba okuvelisa umdlavuza webele, kwaye ukubonakala kobuhlwempu obubonakalayo kummandla wesisu kungaqhubekisa ukuphuhliswa kwezifo zenhliziyo kunye nemithambo yegazi. Abasetyhini banoyika ngesondlo esingenasisiseko. Kodwa izidlo ezininzi ezidlulileyo emva kokuba ezingamashumi amane aziyi kuhombisa ukulahlekelwa ubunzima, kodwa zingaphazamisa umsebenzi womzimba.
Njengomgaqo, ukufumana ubunzima bunokuchazwa ngokuncipha kwinqanaba le-estrogen, ukunyanzeliswa ngokomzimba, ukunciphisa ubunzima besisipha, ukungabikho kolawulo lokuphila nokutya. Xa uneminyaka yobudala, umzimba womfazi uyeka ukuphendula ngokupheleleyo kwimpembelelo ye-insulin eyenziwe, izinga lokushukela egazini ngokunyuka likhuphuka, elinokuba esinye isizathu sokufumana ubunzima. Ukunyamezela okuqhubekayo, ukungabi nako kokulala okungapheliyo, ukukhathala okuqhelekileyo kuphazamisa ukubonakala kokulamba kwamanga kunye neekhalori ezingaphezu komzimba. Umzimba osekhulile awukwazi ukujamelana nokutshiswa kweekhalori ngenxa yokunciphisa ubunzima besisundu. Ngenxa yoko, ukuxiliswa kwe-metabolism emzimbeni kuncitshiswe kakhulu, kwaye inqeni iyaphela. Ukungabikho kokuzikhandla komzimba kuqhube ngakumbi le nto.
Emva kweminyaka engamashumi amane kuyimfuneko emoyeni omtsha ubuncinane isiqingatha seyure ngemini, kwaye kumsebenzi ukuqinisekisa ukuphuphuma ngokwaneleyo kwendawo. Ngethuba lemihla yokusebenza, ungathatha ikhefu uze wenze imisebenzi ethile yomzimba. Ngokomzekelo, hamba izitebhisi ukuya phambili ukuya kwelinye isebe elingummelwane, okanye uncede ummelwane ukuba ahambe ekamelweni elilandelayo. Ukuba isidlo sasemini sikhulu ngokwaneleyo, emva kokutya ungahamba nomhlobo epakini elisondeleyo okanye ubuncinane kwizakhiwo zeofisi.
Naluphi na ukuphumla kufuneka kusebenze-ukukhetha amakhowe, ukusebenza egadi, ukuhamba epakini. Kwezemidlalo esebenzayo, kucetyiswa ukuba uhambe, ukukhwela i-skiing nokubhukuda.
Ukungasebenzi kuphela kunye nokutya okunomsoco kuya kunceda ukugcina phantsi kolawulo olufumane iikhilogram. Ikhosi ye-hormone yonyango yokutshintshwa iya kunceda ukulinganisela umxholo wamahomoni, ngoko ke isisindo. Ukutshintsha amafutha azalisiweyo kunye nemifuno (nut, ioli, kunye nokunye) kuya kunceda kakhulu umzimba. Xa uneminyaka yobudala, umntu udinga iikhalori ezimbalwa, ngoko ke umxholo wekhalori wokutya ungancitshiswa. Enyanisweni, kubalulekile ukwenza oku ngokuthe ngcembe-utshintsho olutshanje lokutya okunokutya lunokubangela umzimba ukuba unike amandla amaninzi asebenzayo kumancuksi atyebileyo.
Kunconywa ukuba ushiye ukutya okukhawulezileyo kunye nengulube, ubeke yonke inkukhu ebilisiwe kunye nentlanzi. Umzimba udinga amanzi amaninzi ngeli xesha, kodwa akufanelekanga ukutshintshwa kunye neziphuzo ze-caffeinated. Kwimidlalo yokuzilolonga, isiphumo esibalulekileyo kakhulu singeniswa ngumzimba osebenzayo, oya kunceda ukutshisa ama-hormone angaphezulu, kunye nemithwalo yamandla iya kwandisa ubunzima be-muscle. Esikhundleni sesondlo esithile, unokulungelelanisa ukutya kwansuku zonke-faka ukutya okuqukethe iivithamini A, B, D, K, E. Ezi luncedo kwimveliso yobisi kunye nobisi obomileyo, kunye nemifuno eluhlaza kunye neziqhamo. Imveliso yezilwanyana, kukulungele ukudliwa yenkomo yenkomo, inkukhu, i-porridge ukusuka kwi-buckwheat kunye ne-buckwheat. Akukhuthazwa ukuba ususe ityuwa, iswekile, iziqholo; ukusela ikofi, itiye elimnyama elinamandla, utywala.
Izidakamizwa zokutya ziya kunceda ukuzalisa ukungabikho kwamavithamini kunye neemaminerali. Ungangena esinye "isiqhamo kunye nemifuno" ngosuku ngeveki. Ngaloo mihla, ukutya okuphambili makube yizityalo kunye nemifuno kuphela.
Iidrobohydrate eziyimfuneko ukuba umzimba uqulethwe kwi-pasta. Iqulethwe kwimveliso yefriji B iivithamini ziya kunceda ngokuqhawulwa. I-Bran, eyongezwa kwiitya ezihlukahlukeneyo, iya kwandisa ixabiso layo lezondlo. Ku luncedo ukutya amanqwanqwane - awanelanga kuphela, kodwa aphakamisa indlela yokuziphatha kwaye i-snack ehle kakhulu.
Umzimba kufuneka uzihlambulule rhoqo. Ukuba oku kungenzeki, ke umkhuba wokutyelela indlu yangasese ngexesha elifanayo lomhla, ukuzivocavoca umzimba kunye namanzi amachiza amachiza angundoqo anokunceda.
Kungekudala, bhetele. Akuyimfuneko ukulinda amahlanu ukuba uqale ukutya ngokufanelekileyo, ukudlala imidlalo nokulawula ubunzima bakho. Xa indlela efanelekileyo yobomi iba yinto evamile yobomi, ukulungiswa komzimba ngexesha lesigxina kuya kuphazamiseka kwaye akusayi kuchaphazela ubunzima bakho. Ngoku uyazi ukuba kutheni ungeke ulahlekelwe isisindo emva kweminyaka engamashumi amane.