Ukugwema iCape Triangle ye-Menopause
Ukuphela kwexesha lakho yinto ethile yabasetyhini bafuna ukugubha, kodwa inkqubo leyo ingadlulisela iminyaka engama-10 okanye njalo (eyaziwayo njengexesha elilodwa ) ngaphambi kokuba ifike ekupheleni komntu, ixesha elininzi lethu lidibanisa nokuzuza ubunzima. Kwanokusebenza, abafazi abasempilweni banokulinganiswa kwiminyaka ekhokelela ekumeni, kodwa akunakwenzeka. Funda into onokuyenza ukuze ulawule ubunzima bakho ngexesha lokumisa.
Kutheni sifumana ubukhulu
Isizathu esenza sibe sisisindo ngumcimbi weekhalori ngokubhekelana neekhalori eziphuma - njengokuba, kukho ukungena kunokuphuma. Yintoni eyenza lo bunzima bunzima, nangona kunjalo, apho ukukhungatheka kuvela khona kuba, njengabanye abathengi bam abakhutheleyo bathi, inzuzo yesisindo ibonakala ingabikho ndawo. "Ndikwenza okufanayo kunye nokutya okufanayo njalo, kodwa ngokukhawuleza ndiba nesisu," omnye umthengi uthe.
Ngelishwa, kukho i-Bermuda Triangle effect eyenzeka ngaphambili nangesikhathi sokuyeka, izinto ezintathu ezithi zihlanganiswe, zikhokelela ekuzuzeni ubunzima:
- Ukongezwa kweekhalori ezongeziweyo : Izifundo zibonisa ukuba abasetyhini badla iikhalori ezingaphezulu njenge-estrogen yokuncipha kwaye sinqwenela amaninzi kunye noshukela kunye nesondlo esincinci, ukutya okwanelisayo okunokwenziwa kweprotheni kunye nefiber.
- Umsebenzi owenziwe owenziwe umzimba : Umsebenzi owenziwe ngokwasemzimbeni unciphisa, kaninzi ungenaye, nokuba siyazi. Oku kunokuqulunqwa ngezinye iimpawu kunye nesifo sokuphuphuma kwindoda njengokukhathala, ubunzima bokulala, ukudandatheka kunye nezinye iinguqulelo zengqondo.
- I-RMR eyanciphekileyo : Iingcali zisola ukuba ukwehla kwe-estrogen kunokunciphisa ukuphumla kwakho kwesantya sokunciphisa umzimba (RMR) ngama-40-70 khalori ngosuku, iikhalori ezidibanisayo xa ungazihlawulisi ngokutya kunye nokuzivocavoca.
- Kuyabonakala ukuba i-estrogen idlala indima ebalulekileyo ekulawuleni ubunzima. Ichaphazela ukutya kwethu, indlela esisebenza ngayo kunye nokutya esinqwenelayo. Ukungabikho kwayo kwatshintshela indlela amafutha atyelwa ngayo, ukuyibeka kwisisu esisenza sisengozini yesifo senhliziyo nesifo sikashukela. Kukhona ezinye iimeko ezinxulumene neminyaka ezenza izinto zibe zibi nakakhulu: Ukulahleka kwemisipha kunye ne-aerobic namandla kunye nokunciphisa inani leekhalori ozitshisa ngexesha lokuzilolonga. Kwi-Exercise, Ukunyuka kwesisindo kunye nokunquma kwesikhashana, uWendy Kohrt uthi umfana omdala, onompilo unokunyusa imali yenkcitho nge-8-10 khalori ngomzuzu ngexesha lokuzivocavoca, ngelixa umfazi oneminyaka eliphakathi angakwazi ukwandisa ngama-calories angama-6-8 mzuzu. Oko kuthetha ukugcina i-calorie efanayo ukutshisa kungadinga ukuqhuba rhoqo.
- Oko akuthethi ukuba uya kutshabalalisa ukuba uzuze kwaye uqeqesho luyindlela yokuqala yokuzikhusela kwi-Triangle yeBermudda yokumisa.
4 Izinto Ongayenza Ukuze Uphephe Ukufumana Isisindo
Ukuba udidekile ngenguqu emzimbeni wakho obonakala ngathi awukho ndawo, kukho izinto onokuzenza ngazo. Ngokudala ukusebenza okusebenzayo ngakumbi kwaye ujonge kwezinye iindawo zobomi bakho obunokuba negalelo kwingxaki, unokufumana ubunzima bakho phantsi kolawulo.
- Yongeza Ubungakanani kwiCardio yakho - Unzima kangakanani ukusebenza ngokumalunga neendlela ezininzi zokutshisa kunye nokuphakamisa intsingiselo kunokukunceda utshise ngakumbi ngaphandle kokuba ungeze ixesha okanye ukuvama kwindlela osebenza kuyo. Nantsi into onokuyenza:
- Zama ukuQeqesha koNyaka okanye uQeqesho oluPhakamileyo lokuQinisekisa
- Funda ama-5 iindlela zokongeza intsebenzo ekusebenziseni kwakho
- Funda indlela yokutshisa amafutha amaninzi ngeCardio
- Ukwandisa Ukuphindaphinda Kwakho - Ukuba awukhatywanga kwiintsuku zakho zokufunda, zama ukuza omnye usuku lwe-cardio. Nokuba uhambo lwemizuzu engama-20 lugqiba ukwanele ukukhulisa ikhalori yakho.
- Ukwandisa ixesha lakho - Olunye ukhetho ukukwenza ukusebenza kwakho ixesha elide. Zama ukongeza i-5-10 imizuzu kwenye okanye ngaphezulu kokusebenza kwakho ukutshisa iikhalori ezimbalwa.
- Yenza Abahlobo Ngokuqeqesha Amandla - Konke okwenzayo, uqeqesho lwamandla lubaluleke kakhulu ukugcina amandla akho, ukulinganisela, ubunzima bomzimba kunye nesisindo xa ukhula. Izifundo zibonisa ukuba abadala asebekhulile banokunyusa ukuphucula izinga lokunciphisa umzimba kunye neendleko zamandla ngokungongeza uqeqesho lokuchasana. Uphononongo olulodwa lubonisa ukuba udibaniso lwe-cardio eliphezulu kunye nokuqeqeshwa kwamandla, kunye nokutya okunokulinganisela, yindlela efanelekileyo yokunciphisa amafutha esisisu. Fumana kakhulu ukuqeqeshwa kwamandla:
Phakamisa inzima - Ininzikazi abafazi ayiphakamisi okwaneleyo ngenxa yokuba besoyika ukukhwaza okanye ukuzilimaza. Ukuba uqalayo, sebenzisa ubunzima obukhulu kwixesha elide kodwa, ukuba unamava, ukhulula ngokwaneleyo ukuba unokugqiba kuphela u-8-10 u-reps wesenzo ngasinye uya kukunceda ukwakhiwa kwemisipha ephezulu. Ukuphendula kwakho kokugqibela makube nzima, kodwa kunokwenzeka ngefomu elungileyo.
Hlanganisa phezulu - Zama iindlela zokuhlukana apho usebenza ngamaqela ahlukeneyo emisipha ngalunye suku ukuze ugxininise ngakumbi kwi-muscle nganye. Zama iindlela ezahlukeneyo zokuqeqesha ezifana neeseti zokulahla (ukuqala nzima kunye nokuhlalisa ubunzima bakho ngo-20% kwisethi nganye), ukugqithisa (ukwenza amaqhinga amabini emisipha efanayo, enye emva komnye) okanye ezinye iindlela zokuqeqesha ukutshatyalaza kunye nobunzima emzimbeni wakho.
Hamba umqeqeshi . Ukuba uvakalelwa kukuba wenza konke okulungileyo kwaye ungasayi kukhululeka, umqeqeshi unokukunceda ukuba ufumane indlela engcono yokutshintsha into oyenzayo ukuze ufumane iziphumo ezingcono.
3. Gxininisa kwiinguqu ezincinci
Inzuzo yesisindo eyenzeka ngokunqumla komzimba ngokuqhelekileyo ibangelwa kukunyuka okuncinci kweekhalori ezongeza ngaphezu kwexesha - ukutya okuncinci, ukuhamba ngaphantsi kwaye, ngokuqinisekileyo, i-metabolism engama-calorie ambalwa ngaphantsi kweyona nto. Iindaba ezilungileyo kukuba utshintsho oluncinci lunokuguqula ezi zinto, iindaba ezilungileyo ukuba awufuni ukunyusa ubomi bakho bonke.
4. Zihlole
Ukugcina umkhondo wakho wokutya, ukutya kunye nokuzilolonga kunokukunceda uhlale phezu kobunzima bakho kwaye uqaphele ukuba iikhalori ezingaphezulu zihambayo. Le nto ayiyikukrapha yonke into oyidlayo okanye ukunyakaza, kodwa ukuba uqaphele okwenzekayo kuko konke. Ezinye iindlela zokuzijonga:
Gcina I-Journal Yokutya - Le yindawo enhle yokubeka esweni ukutya kwakho, ukutya okutyiwayo, kunye neekhalori, kodwa nokugcina umkhondo wezinto zakho kunye nokufumana iindlela zokujongana nazo ezingayi kuphazamisa ukutya kwakho.
Gcina i-Workout Log - Ukulandelela ukuzivocavoca kwakho, ubunzima, i-reps, kunye neeseti kunokukunceda uqhubele phambili ekusebenziseni ukuqeqeshwa kwamandla akho kwaye qi ni sekise ukuba unzima kakhulu.
Gcina Ingosi yomsebenzi - Ukulandelela ukuhamba kwakho (okanye ukungabi naso) ngokuqhelekileyo kunokukuxelela indlela osebenza ngayo kwaye, kubaluleke ngakumbi, apho unokuphucula khona. Umzekelo, ngaba uhlala ngaphezulu emva kwemini? Le nto inokuba yinto elungileyo yokuhamba okanye ukwenza umsebenzi olula wokulwa nokukhathala kwexesha lesidlo.
Gcina I-Journal yezeMpilo - Yilapho ungayilandela khona iipateni zokulala, iimpawu zokuphuma kwindoda , indlela oziva ngayo kunye nezixhobo ozama ukulawula iimpawu zakho. Uza kubona indlela ezo zixhobo zisebenza ngayo okanye ukuba kufuneka uzame enye indlela.
Thetha noGqirha wakho - Kukho imithi okanye ezinye izibonelelo ezikhoyo ezinokukunceda.
- I-Tweak yakho yokutya - KwiZondlo kunye nokuPhelelwa kwexesha, isiKhokelo seMpilo yabasetyhini, i-Tracee Cornorth ibonisa ukugxininisa kwiziqhamo, izigulane, kunye neengqolowa ezipheleleyo ngexesha lokunciphisa i-fatty saturated, ushukela oqhutywe kunye nokutya okuphezulu kwe-sodium.
- Fumana indawo - Hlaziya iikhalori zezidlo ozidla rhoqo, ezifana ne-yogurt, ushizi, ukotya okanye isonka kwaye uchithe ixesha elithile kwisitolo sokutya ukuze ufumane ama-calories asezantsi.
- Yidla iincinci ezincinci - Yidla i-cereal encinci, inxalenye encinci yenkukhu, ioli ye-oliva encinci xa ususa imifuno - le inguqu encinci inokugcoba iikhalori apha naphandle ngaphandle kokwenza uzive unyanzelekile.
- Yiba Nentshukumo Eninzi - Umsebenzi oqhelekileyo uhlala unqabile ngexesha lokuyeka ukuphuma kwesisu ngenxa yokuba kunzima ukulwa nokukhathala okuvela ekungabikho kokulala, ukutshisa okutshisa, ukuxhalabisa nokuxinezeleka. Ukuzivocavoca kunye nokuhamba kwansuku zonke kunokunceda ukulwa nale mpawu ngelixa udala amandla. Yonke into encinane ibalwa kuquka imisebenzi yasekhaya, ihamba emfutshane malunga neofisi okanye kwindawo yokuhlala, ukuma ngokuphindaphindiweyo njengoko unakho kwaye malunga nantoni na into ekunceda ubaleke ukuhlala ixesha elide. Kufuneka usebenze kwizinto ezinjengokucamngca okanye ezinye iindlela zokunciphisa uxinzelelo ekuncedeni ukuba uhlale uzinzile kwaye ucacise ngakumbi.
Ukuhamba ngesisu kunokuthi ukuzuza ngokuzenzekelayo, kwaye akuthethi ukuba umzimba wakho awuyi kuguqulwa kwezinye izinto kungakhathaliseki ukuba wenza ntoni. Zama ukusebenza kunye nokulawulwa kwakho: Uninzi kangakanani uhamba, into oyidlayo, indlela ojongene ngayo uxinzelelo kunye nemigudu oyenzayo yokusingatha iimpawu zokumelana nokuphuma komzimba ngendlela engcono ngayo. Ukulawula oko unokukwazi nokuvumela umzimba wakho ukuba uphendule kwimigudu yakho kunokukunceda ugcine isimo sengqondo esilungileyo malunga nokutshintsha kwakho.
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Kohrt, W. Ukuzivocavoca, Ukufumana Isisindo kunye nokunquma komsebenzi. Medscape, 6/29/2009
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