Ngemuva kokumisa esikhathini, abesifazane abaningi baqala ukushintsha lesi sibalo futhi bazama ukuthatha izingubo ezifihla ukwehluleka. Kulabo abangafuni ukubekezelela ukuthi manje aba ngcono hhayi kokudla okulimazayo kuphela, kodwa kusuka ekushintsheni okwenziwe ngama-hormonal, kunezincomo eziningana eziphumelelayo ezizosiza ukuzigcina uzimele nganoma yisiphi isikhathi ...
Imithombo ethile ithi akunakwenzeka ukukhipha amaphilisi engeziwe ngokudla emva kweminyaka engama-40, kodwa ukulahlekelwa isisindo inqubo ngayinye futhi lesi sitatimende asikwazi ukusetshenziswa kubo bonke abesifazane.
Izimbangela zamakhilogremu engeziwe
- Kule minyaka yobudala, lo wesifazane unciphisa inani lemisipha, okuyinto, esikhundleni sayo, ithathelwa esikhundleni samafutha. Ngaphezu kwalokho, imisipha embalwa, amakholori ambalwa owadlayo.
- Njengoba uneminyaka yobudala, umzimba we-metabolism wehlisa umzimba futhi ukudla akugaywanga ngokushesha, futhi lokhu kubangela ukubonakala kwamakhilogremu engeziwe.
- Kwabesifazane abathile, umsebenzi wezimoto uyancipha ngokudala, okuthinta ukuguquka kwesimiso . Okokuthi, ama-kilojoule adliwe kancane, okusho ukuthi ngokudla okufanayo, isisindo singanezelwa.
Ungasusa kanjani amakhilogremu engeziwe?
Ukuze ulahlekelwe isisindo futhi uphinde ujabulele ukucabangela esibukweni, kubalulekile ukuthi ubeke phambili kuqala izinto zokuphila kuqala. Uma ufuna ngempela lokhu futhi ubeke umgomo, khona-ke inqubo yokulahlekelwa isisindo izoqala ngokuqinisekile.
- Beka umgomo wokungalingani nesisindo, futhi ushintshe indlela yokuphila, ngoba abanye besifazane bazama ukunciphisa isisindo, besebenzisa izinhlobo ezihlukahlukene zokudla, okuthi, uma kunikezwa umphumela, ngokuvamile kuvame okwesikhashana.
- Nciphisa okuqukethwe kwe-caloric kokudla kwakho ngo-10%. Futhi, izondlo zincoma batusa ukudla ukudla okumbalwa, okungenani izikhathi ezine ngosuku. Ngakho-ke, ungakwazi ukwandisa izinga lokunciphisa umzimba bese ulamba indlala.
- Inqubo yokulahlekelwa isisindo kufanele ilethe injabulo. Nikeza ubuthongo obuhle, ungene emidlalweni, engeke ikusize nje ukuthi ulahlekelwe isisindo, kodwa futhi uthuthukise ithoni yenyama yonke. Ungakhohlwa ngezinqubo ezihlukahlukene zezimonyovu nokusikhipha, okunikeza ukuzwa okumangalisayo nokuziphumula.
Imikhiqizo emihlanu ekhuthazwa emva kweminyaka engu-40:
- i-cherry iqukethe ukuphika kwayo kwe-lycopene, okuvikela umzimba kusuka ekuphenduleni kwe-oxidative;
- i-omega-3-fatty acids, edingekayo ekuvuselelweni komzimba;
- I-cranberry juice ine-vitamin C eyakhiwe futhi i- amino acids ebalulekile, evuselela umzimba;
- i-yogurt, eyenziwa ngobisi lwezimvu, ithuthukisa isimo sesisindo somzimba, futhi ivimbela ukuguga komzimba;
- Ama-walnuts anezinzymo ezivimbela ukubonakala kwamangqamuzana omdlavuza.
Ukuvinjelwa kuka-5 kwabesifazane abangaphezu kuka-40:
- amafutha ezilwane;
- amaswidi;
- okuthosiwe;
- ikhofi;
- izidakamizwa, njll "imikhiqizo" yamakhemikhali.
Umthwalo ngokomzimba odingekayo
Ungakwazi ukuhlanganyela emdlalweni owamukelekayo ngokwengeziwe kuwe.
- Ukuvivinya umzimba (isib. Ukugijima, ukubhukuda, ukudansa, ukuhamba ngebhayisikili). Lolu hlobo lwemithwalo lusebenza kahle emzimbeni futhi lusiza ukuqeda isisindo esiningi.
Ngaphezu kwalokho, ukuzivocavoca kwe-aerobic kunciphisa ingozi yokukhuluphala ngokweqile, kanye nezinkinga zezinhliziyo nezinsizi. - Qinisekisa imithwalo (ikakhulukazi ukuzivocavoca nge-simulators noma ngama-dumbbells, ama-barbells). Ukuqeqeshwa okunjalo kubuyisela izicubu ezilahlekile zesikhumba futhi kwandisa ithoni yesikhumba.
Kulabo besifazane abaneminyaka engama-40 abafaneleke kakhulu i-yoga, i-pilates, i-aqua aerobics noma i-bodyflex.
Uma ulandela izincomo, khona-ke eminyakeni engama-40 ngeke kudingeke ukhathazeke ngamakhilogremu engeziwe.