Wonke umntu uyazi ukuba inzuzo yesisindo nokuguga zidibene. Kwixesha elibalulekileyo lobomi umfazi uhlala ehlutha, kodwa ixesha elilodwa ebomini apho oku kunokuthi kugwenywe ngaluphi na uhlobo lusemva. Ukunqumla kwesikhashana okanye ukuphela kwesisu kukuba ngaba besifazane bayeke ukuya emkhatsini kunye nokugqithisa. Ngokuqhelekileyo, abafazi emva kweminyaka engamashumi amane benenkathazo enkulu bangakwazi ukugcina umzimba wabo ungumgangatho oqhelekileyo, kuba kunzima ukunciphisa umzimba. Ubunzima, obutywinwe ngexesha lokumisa umva kwaye emva kokuphelile, kunzima ukulahla. Njengomthetho, zonke iipounds ziqokelelwa kwiisisu kunye nesisu.
Ukongeza isisindo sokwenza umama kudla ngokuba ngenxa yile:
- Ukunciphisa ubunzima beethambo zomzimba.
- Ukukhawuleza ukunciphisa izinga le-estrogen.
- Ukungondleki kokutya kunye nendlela yokuphila.
- Ukungabikho kwemithwalo yemvelo.
Abasetyhini abaninzi baqala ukufumana ubunzima bexesha eliphambi kwexesha lomama (ixesha eliphambi kokusuka kwindoda), kwaye eli lixesha lineminyaka engama-35 ukuya ku-55. Kakade, iikhilogram eziqokelelwe ngeli xesha, kunzima ukulahla, kodwa kunokwenzeka ukulawula ubunzima bakho. Iingcali zibonise ukuba abafazi abanobunzima emva kokuphuma kwindoda baxhomekeke kwingozi yomhlaza wesibeleko. Ucwaningo luye lwabonisa ukuba ukuba emva kwalesi sikhathi ufumana iikhilogram ezili-10, ingozi iyanda, kwaye xa ulahlekelwa isisindo, iyancipha ngokukhawuleza. Ngosizo lwesondlo esifanelekileyo kunye nokuzivocavoca, unokulawula ubunzima bakho kwaye ugcine kwindawo efanayo.
Iikhilogram ozifakela ngaphambi kokumiswa komzimba zisasazwa kuwo wonke umzimba: izandla, isisu, isisu, izibilini, kunye nesisindo ofumanayo ngexesha lokusuka kwindoda, ngokugqithiseleyo kuqokelela kwisisu, okwenza i-Iphigura ibe yinto ye-aple. Ukuba awuwulandeli, oko kunokukhokelela kwizifo zentliziyo.
Iimpawu kunye neempawu zokunquma komzimba
- iindwangu zobusuku nokukhupha;
- Ukongezwa okungaqhelekanga kwongezwa kwisisindo, iimpawu kwisigaba esiswini;
- ukoyika;
- umancinci wesisu;
- utshintsho olungenakuqondakala ngexesha lokuya esikhathini (inyanga zonke ziba lula kunokuba ziqhele okanye zibi kakhulu), zingaphelanga rhoqo ngenyanga;
- ukungazinzi okanye ukuphazamiseka kokulala, okwangaphambili akuzange kukukhathaze:
- ukunyanzeliswa;
- ukuguquka kwemizwelo engavamile.
Izizathu zokufumana ubunzima
Kwimiqathango yesisindo, isisindo sinyelwe kubasetyhini kungekhona kuphela ngenxa yenguqu ye-hormone eyenzeka kwimibutho yabasetyhini, nokuba i-hormone yisona sizathu esona sizathu sokungatshintshi kakhulu kumzimba wesetyhini, ochaphazela umzimba womfazi. Iifom zomzimba ziyahlukahluka kwinkqubo yokuguga kunye nendlela yokuphila. Nazi izizathu zokuba kutheni umfazi ezuza ubunzima:
- Ukutya ngokutya-udla amaninzi amaninzi akwii-krikhi ezingenakukwazi ukugaya kunye nokutshisa, ngoko kufuneka zicime amanetha.
- Amaninzi amaninzi ngoku nge-insulin ukuxhatshazwa, ngoko umzimba uphoqeleka ukuba ugcine iekhalori, kwaye ungayi kuwenza.
- Imiba yengqondo - ukunyamezela okungapheliyo, uxinzelelo oluqhubekayo, ukwanda okukhulu. Ngenxa yezi zinto, imisebenzi yomzimba ayiphumeleli, ukuziva ulambile (ngokuqhelekileyo ubuxoki) kuqala ukuvela, yeso sizathu sokubonakala kwamangqamuzana angaphezulu.
- Ukuguga - kunye nobudala, ubunzima bomzimba ngamnye bomfazi bunciphisa, ii-azhiro iiseli kunye nabaxhasi, ngokuchaseneyo, ziba zikhulu. Ngenxa yoko, iikhalori ziqala ukutshiswa ngokukhawuleza, kwaye ubunzima be-muscle, obuncinane kakhulu, abukwazi ukuqhuba ezininzi iikhalori njengokuba zincinane.
- Indlela yokuphila yokuhlala ngokwexesha elidlulileyo - ngaphezu kweminyaka emithathu umzimba uphela ukubonisa imfuno yayo yeekhalori ukwenzela ukuvelisa amandla. Ngenxa yoko, zonke iikhalori ezidlulileyo zibekwe ngamafutha, ekugqibeleni zichitha izihlunu kwaye ziba kwindawo yazo. I-metabolism yezinto zihamba ngokukhawuleza, kwaye ngenxa yoko, iinqatha ziyaba ngakumbi emini. Njengomthetho, abafazi kwixesha le-menopausal abasayi kungena kwimidlalo, njengangaphambili, ngoko iikhalori zihlala kwisisu.
- Iindawo ezizimeleyo, nazo, akufanele zilibaleke. Oku kudlala kakhulu kunamandla ngexesha lokusuka kwindoda ngendleko yesisindo.
- Ukungalingani kwe-hormonal - ukungabikho kwama-hormone kunakhokelela ekuhlanganyeleni iifom.
- Izifo zesifo se-thyroid - ukuba udibene nesifo se-thyroid, ubunzima bunokunyuka.
- I-slow metabolism - ngenxa yokuba akukho ukusebenza ngokomzimba, kwaye kukho kuphela inqubo yokuguga, kwimiba yokuphila yowesifazane, i-kilogram engaphezulu.
Unokuthintela njani ukuzuza ubunzima
Kubalulekile ukubonisa ukuba ubunzima buya kwanda kunoma yiyiphi imeko, oku akunakuphetshwa, kodwa unokusebenzisa iindlela ezininzi ezinokukunceda ukumelana:
- Qala ukuhamba rhoqo, ube nzima.
- Jonga ukutya kwakho.
- Ngoxa uncediswa unyango lwe-hormone ungagcina izinga elifunayo lama-hormone emzimbeni, oya kuba negalelo ekuziphatheni kokulawula ubunzima.
- Hlaziya ukutya kwakho, kufuneka kube nokutya okuncinci. Yidla amafutha amancinci emvelaphi yezilwanyana, khetha imifuno yemifuno, umzekelo, umnqweno, umxube kunye ne-bhotela, i-nut.
- Bala iikhalori zakho ezidliwayo ngosuku. Uqala ukuguga, kungakhathaliseki ukuba kunzima kangakanani, ngoko umzimba wakho udinga iikhalori ezimbalwa. Yidla ukutya ngokucokisekileyo. Akuyimfuneko ukunciphisa iikhalori zakho ubuncinci-oku kuyingozi, kuba kuya kuqalisa ukukrakra kwaye kuya kubakhuthaza, ngokwandisa ubunzima bomzimba.
- Qala ukudlala imidlalo. Mhlawumbi uya kuthanda i-aerobics, eya kukunyusa izinga le-metabolism, ngenxa yoko amafutha aya kuqala ukutshisa. Khumbula ukuba umthwalo wenyama uphinde uxhamle kuba uyakha ubukhulu besisu.
- Qala ukucinga ngawe namhlanje, ngoku! Musa ukulibazisa! Nayiphi na ibhinqa kufuneka ihambe ngokutya kwaye iqalise uqeqesho emva kweminyaka engamashumi amathathu. Ngoko unako ukugcina ubunzima bakho kwisigqeba kwaye ngaphezu koko, lumkisa ukuzaliseka.
- Yenza ukutya kwakho imifuno, iziqhamo, iiprotheni zemifuno, kwaye esikhundleni se-hamburgers, ingulube kunye namazambane, udle ityhuna, inkukhu yenkukhu, i-salmon fillet kunye ne-letters ngaphandle kweoli.
- Yidla umthamo ophezulu, ngokufanelekileyo, ukuba ngaba amanzi aqhelekileyo, ungaxilisi iziphuzo ziselo kunye neengxube eziphathekayo eziqukethe i-caffeine.
Ukusetyenziswa kwexesha kunye nokufumana ubunzima
Ukuphela kwexesha lixesha lexesha elidlulayo ekupheleni komyeni. Kulo xesha lexesha elinye ibhinqa litshintshile, utshintsho kwimpilo yakhe lwenzeka ukuba oko kubonisa ukuba ukuphela komyeni sele kusekupheleni kwekona.Uku kuqala nanini na, ungalinda oku Iminyaka engama-35 ukuya kwi-60, ngaphezu koko, le miqondiso ingapheli kwiminyaka emibili ukuya kwimithandathu. Ngabo aba bafazi banesisindo. Ukuzaliseka okunjalo akunakukunqanda, nangona loo ntokazi isondlo esiqinileyo.
Izindlela zokulahleka kwesisindo owazisisebenzisa ngaphambili zingenakunceda ngokupheleleyo. Ngethuba lexesha lokuphela kwexesha, inxalenye enkulu yabasetyhini iphosakele ngokupheleleyo kwisisu esiswini. Ngethuba lexesha elilodwa, kunokungabikho kwe-hormonal oscillations, ukuqokelela kweengqungquthela ezinamafutha kunye nokunciphisa izinga le-estrogen.
Iingcebiso kubafazi abafuna ukubunjwa emva kweminyaka engama-40
- Qinisekisa ukuba izabelo zincinci.
- Ukunciphisa ukusetyenziswa kweekhalori.
- Musa ukuhlala ukutya okunzima.
- Khumbula ukuba umzimba wakho udinga amanzi.
- Yeka ukulahleka kwindleko ngokukhawuleza. Ngoko kukho i-osteoporosis.
- Qalisa impilo esebenzayo.