Emva kokumisa umva, abaninzi abafazi baqala ukutshintsha umzobo kwaye bazama ukuthabatha iimpahla ezifihlakeleyo. Kulabo abafuni ukunyamezela ukuba ngoku bafumana ngcono ukutya okumazi, kodwa ukususela kumatshintsho athile e-hormonal, kukho iingcebiso ezininzi eziza kuzinceda ukuba uzigcine unobungakanani nanini na ubudala ...
Ezinye imithombo zithi akunakwenzeka ukulahla iipounds ezidliwayo kunye nesidlo emva kweminyaka engama-40, kodwa ukulahlekelwa ubunzima yinkqubo nganye kwaye le ntetho ayinakusetyenziswa kubo bonke abafazi.
Iimbangela zamakhilogremu angaphezulu
- Kulo nyaka, lo mfazi uyanciphisa inani lemisipha yomzimba, leyo leyo leyo ithathelwa indawo yotye. Ngaphezu koko, iimbumba ezimbalwa, iikhalori ezimbalwa ozidlayo.
- Ngokweminyaka yobudala, isisombululo emzimbeni siyancipha kwaye ukutya akugutywanga ngokukhawuleza, kwaye oku kubangela ukubonakala kweepounds.
- Kwamanye amabhinqa, ukuhamba kwemoto kunciphisa kunye nobudala, obuchaphazela imetabolism . Oko kukuthi, iikhalori zidliwe ngaphantsi, oko kuthetha ukuba kunye nokutya okufanayo, ubunzima bunokungeniswa.
Ungayilahla njani iipounds?
Ukunciphisa ubunzima kwaye uphinde ujabule ukubonakalisa kwisibuko, kubalulekile ukuba ubeke phambili phambili ngokubhekiselele kwimpilo ephambili. Ukuba ufuna ngokwenene kwaye ubeke umgomo, ngoko inkqubo yokulahlekelwa isisindo iya kuqala.
- Beka umgomo wokungabi nciphisa umzimba, kwaye utshintshe indlela yobomi, kuba abanye besetyhini bazama ukunciphisa ubunzima, basebenzisa iintlobo ezahlukeneyo zokutya, okokuba, xa kunikezelwa umphumo, kudla ngokukhawuleza.
- Nciphisa umxholo wekhalori wokutya kwakho ngo-10%. Kwakhona, izondlo zicebisa ukuqala ukutya ukutya ezimbalwa, ubuncinane amaxesha amane ngosuku. Ngaloo ndlela, unako ukwandisa izinga lokuxilonga kunye nokulamba indlala.
- Inkqubo yokulahlekelwa isisindo kufuneka ivuyise. Nika ubuthongo obuhle, ungene kwimidlalo, engeyikukunceda nje ukuba ulahlekelwe isisindo, kodwa uphinde uphucule ithoni yendalo yonke. Musa ukulibala malunga neendlela ezahlukeneyo zokuzicoca kunye nokusikwa, okunika ukuvakalelwa okumangalisayo kunye nokuziphucula.
Iimveliso ezi-5 ezicetyiswa emva kweminyaka engama-40:
- i-cherry iqulethwe kwi-lycopene yayo, ekhusela umzimba kwiimpendulo zengxubevange;
- I-lin-oil containing containing omega-3-fatty acids, iyimfuneko yokuvuselelwa kwendalo;
- Ijrandi ye-cranberry inokwakheka kwe-vitamin C kwaye ibalulekile i- amino acid , ivuselela umzimba;
- i-yogurt, eyenziwa ngobisi lwezimvu, iphucula imeko yeesisu zomzimba, kwaye ikhusela nokuguga komzimba;
- Ama-Walnuts aneenzyme ezikhusela ukubonakala kweeseli zomhlaza.
Ukuvalwa kwe-5 kubhinqa abangaphezulu kwe-40:
- mafutha ezilwanyana;
- iilekese;
- fried;
- ikhofi;
- izilondolozo, njl.
Umthwalo ofanelekileyo ngokomzimba
Unokuzibandakanya kwimidlalo eyamkelekileyo ngakumbi kuwe.
- Ukusetyenziswa kwe-Aerobic (umzekelo, ukugijima, ukubhukuda, ukudansa, ukuhamba ngebhayisikili). Olu hlobo lwemithwalo lusebenza kakhulu emzimbeni kwaye lunceda ukulahla ubunzima obunzima.
Ukongezelela, ukuzivocavoca kwe-aerobic kunciphisa umngcipheko wokukhuluphala, kunye neengxaki zeentliziyo kunye neengcambu. - Imithwalo yamandla (ngokuqhelekileyo iqhubela kwiimimulator okanye nge-dumbbells, ii-barbells). Uqeqesho olulolo hlobo lubuyisela izicubu ezilahlekileyo zesikhumba kunye nokwandisa ithoni yesikhumba.
Kubasetyhini abaneminyaka engama-40 bafanelekile i-yoga, i-pilates, i-aqua aerobics okanye i-bodyflex.
Ukuba ulandela iziphakamiso, ngoko kwiminyaka engama-40 awuyi kuba nexhala malunga neepounds.