40+ - phambi kokugula kwisinyathelo esinye
Xa sasineminyaka engama-20 ukuya ku-30, sasinakekelwa kakuhle. Iminyaka engama-40, kufuneka ucinge nje ngokubonakala kwakho, kodwa nangempilo yakho. Uphando olutshanje olwenziwa ngabasosayensi baseMelika lubonise ukuba iminyaka yobudala abanesifo sikashukela bawa ukusuka kuma-52 kuya ku-46. Ukunciphisa umngcipheko wokuphuhlisa esi sifo, kwanele ukulahlekelwa isisindo ngeekhilogram ezimbalwa. Oku kungaphantsi kwamandla abo bonke. Njani? Kulula. Okokuqala, yenza uluhlu lokutya oluqukethe i-carbohydrates elula (iifom, ishukela, i-pastries kunye nokunye). Emva koko fumana kuloluhlu uluhlu lwemveliso onokuyinqabela lula kwaye uyeke ukuyisebenzisa. Ukuhlaziya kunye nokutya: faka ukutya okunesisitye esincinci (ukuxhamla, intlanzi, i-cottage cheese, iimveliso zobisi). Ngombulelo kwimveliso enjalo, unokunciphisa umlinganiselo wekhalori wokutya kwakho ngo-25-30%. Kufuneka udle kabini ngosuku, apnyat-ezintandathu. Kodwa izabelo ngexesha elifanayo kufuneka zibe zincinci - iikhalori ezingama-250-350. Ukutya okunjalo kuya kuphelisa indlala kwaye uya kuqala ukulahlekelwa isisindo.
Indlela esebenzayo yobomi
Amakhilogremu angaphezulu emva kokuba ama-forties aqale ukuvela kwaye ngenxa yomsebenzi ophantsi wemoto. Sichitha iintsuku ezipheleleyo emsebenzini, kwaye siza ekhaya, kwaye sihlala phantsi sibukele iTV. Ngaloo ndlela, umzimba awunakudla inani elifanelekileyo leekhalori ngexesha lomhla. Imisipha iqala ukulahlekelwa ukunyaniseka kwayo, kwaye ukuqeqeshwa okulula kumzimba kuba yi-nazslozhnymi. Ngoko ke kuyimfuneko ukunika umthwalo ngokomzimba wakho rhoqo. I-Kakietrenki ifaneleke kakhulu kule minyaka? Abo banceda ukushisa amanqatha, kodwa baya kukhuseleka kumlenze kunye namadolo. Ungaqala ngokuhamba ngokuqhelekileyo okanye ibhayisikili. Ukuba ungaziva ukhululekile, qalisa ukuya echibini. Ukuba uhlamba, ke ungakhethi uqeqesho kunye nemivalo kunye neendwangu ezinzima. Ukusuka ekukhusekeni kwenhliziyo, inqabileyo yi-orbitrek okanye i-ellipsoid. Ungabandakanya uluhlu lwamanxila kunye ne-aerobic, kuphela ngokumodareyitha.
Ungalibali ukufudumala ngaphambi kokuba usebenze. Kubaluleke kakhulu ukufudumala amajoyino kunye nemigulane kakuhle, ukuze kungabikho kalisa. Ukwelula ngokufanelekileyo emva koqeqesho kuya kunceda ukuqinisa, ukubuyisela nokwenza kube lula ngakumbi. Ngexesha lokuphucula umzimba, phuza amanzi. Iya kukhawulezisa imetabolism kwaye awuyi kuziva ukhululekile.
Ukwenza kube lula kuwe ukukhawulela ukutya kunye nokuzibandakanya kwimidlalo, misela iinjongo. Fumana iinjongo zokulahlekelwa ubunzima. Buza umbuzo othi: "Mangaphi amakhilogremu angaphezulu andithintela ukuba ndibe mnandi kwaye ndiphilile?", "Ndifanele ndifeze nini iiphumo ezifunayo?" Njalo njalo. Imibuzo enjalo iya kukunceda ulahlekelwe isisindo.
Kwiminyaka engama-50, ubomi buqala kuphela
I-85% yabesifazane besiplanethi yonke bayigubha iminyaka yabo engamashumi amahlanu kungekhona kwindlela efanelekileyo. Kutheni kunjalo? Isizathu esiyinhloko kukunciphisa ukutshintshisiswa kwezixhobo. Yonke iminyaka elishumi iyancipha ngo-10%. Kanye kunye nokunciphisa ekutshintshisweni kwezinto, iikhilogram ezingaphezulu ziyakwandisa. Ukongezelela, emzimbeni wethu uneminyaka eyi-50 kukho ukuvuselelwa kwe-hormonal. Ama-ovari ayeka ukuphuhlisa kancane kancane i-hormone yesrogen, kwaye oku kubangela ukwanda kwimizimba ye-adipose. Kodwa isizathu esibaluleke kakhulu sokufumana isisindo esiphuthumayo asikho i-hormonal, i-apsychological. Eli bhinqa sele lenzeke njengomntu, uphumelele impumelelo, lenzele intsapho, ikhulise abantwana njalo njalo. Into eyenziwe yenziwe, kwaye into entsha inamandla. Itheyibhile ebalulekileyo ibonakala.
Kodwa amandla ophuhliso lwethu alupheli. Ubudala abuyiyo isigxina. Kwiminyaka engama-50, unokufikelela eninzi. Kulo nyaka ubudala abafazi abaninzi baseYurophu baqala ukuhlala ngokwenene. Bade benayo yonke into, kwaye ngoko banakho ixesha elininzi lokuzikhethela: bahamba, bahlanganyele kwimidlalo, bawa thandane njalo njalo. Ngamagama, banqoba ama-horizons amasha. Ngelishwa, eRussia yonke into iyahluke. Umdala umfazi, ukhumbula ngakumbi ukunyamekela. Kodwa akukaze kube mva ukutshintsha yonke into!
Indlela yokukhohlisa utshintsho lwezixhobo?
Kungenxa yokuphazamiseka kwamathambo esiqala ukufumana isisindo ngokukhawuleza. Oku sele kuxutyushwa ngaphambili. Kodwa ingakhohliswa. Konke okuyimfuneko kukuba uhambe. Awunayo ukuya kwindawo yokuzivocavoca. Unokuqala ngokucoca kakuhle endlwini. Yiya kweli lizwe, ngokuqinisekileyo kuya kuba nezinto ezininzi ezingakuvumeli ukuba uhlale kwindawo enye. Ukongeza, ungaya ehlathini ngamakhowe okanye amajikijolo, ugibele ibhayisikili, wenze umsebenzi wegadi. Esikhundleni sezihlalo zobusuku phambi kweTV, hamba ujabulele ukushona kwelanga, uphefumlele emoyeni. Hamba nje nge sitrato. Ukuqala ukulahla iipilisi ezingaphezulu, usuku kufuneka ludlule ubuncinane amanyathelo amawaka ama-15.
Ukugibela ihhashi, ukubhukuda, ukugcoba, ukuhamba-yonke le mi sebenzi kuya kukunceda ulahlekelwe isisindo, kwaye ngaphezu kokuphucula imeko ye-cardiovascular system. Zikhethele uhlobo lomdlalo oluza kuba lula kuwe: Iipilati, ukuqina kunye nokunye. Kodwa qaphela umva kunye namajoyina. Kulula kakhulu ukulimaza. Kungcono ukuba uphathwe ngumcebisi olungileyo, ngubani oza kukwenzela inkqubo nganye kwaye uya kulandela ukuchaneka kokuqhutyelwa kwezinto.
Iindawo ezinobungozi
- Iimpawu zokuqeda ukunyuka komzimba azibi kakhulu. Ukuze ugqitywe, qhagamshelana nogqirha oya kubeka i-hormone yonyango yokuguqula indawo. Ungazami ukuzithiba, oku kungakhokelela kwimiphumo emibi.
- Xa sinobudala, ukutya kwethu kufuneka kube ngamafutha amaninzi. Umdala esiyifumanayo, ukutya okuninzi okunamafutha kufuneka kube kwifriji yethu. Kodwa kholwani mna, nangaphantsi kweemeko ezinjalo, ukutya kunokuhlala kusondlo.
- Umdlalo omncinci kunye noxolo oluninzi yi-statement engafanelekanga. Thatha umsebenzi owenziwe ngokomzimba, qhubeka udila njalo njalo. Musa ukuthatha izifundo ezifanelekileyo kwiTV.
- Abadala siba ngabahlobo abangaphantsi. Siyeka ukuqhelana nabantu abatsha, thintela ubudlelwane. Mhlawumbi into yonke ingowomoya olwalamano olutsha okanye ekuqapheliseni ukuba awusekho umntu owayekade ekhona. Siyesaba ukuhlukana okutsha, ukulahleka okubonakala ngathi akunakwenzeka. Kodwa ungavali kubantu. Zinike zona, amandla akho. Ukongezelela, ngabahlobo obuninzi, bhetele. Ngabo uya kuba nako ukubandakanya izinto ezithandekayo, uhambe, uhambe uthenge, uthethe into ethile, wabelane ngeempendulo ezintsha, iimvakalelo, amava. Kukho iindlela ezininzi.
- Musa ukuphikisana. Ngokuqhelekileyo abantu ekukhuleni baqala ukuxubusha ngaphantsi, kodwa oku kubi kumfanekiso. Oku kuya kuchitha amandla angaphantsi, ngokulandelanayo, kunye neekhalori ziza kuqokelela ngokukhawuleza. Ngamanye amaxesha uphikisana kwaye luncedo.