Amathiphu Okubalulekile Okulahlekelwa Isisindo Ngama-50s Nakho Ngaphezulu
Uke waphawula ukuthi umzimba wakho uqale ukushintsha manje ukuthi usufike eminyakeni yobudala? Awusodwa. Kuvamile ukubona izinguquko esikalini futhi ngendlela izingubo zakho ezifanele ngayo uma ukhula. Kodwa akudingeki uphonse ithawula bese uvumela ukubukeka kwakho kulayishe. Ungafunda ukuthi ungayinciphisa kanjani ama-50s nangaphezulu kwakho.
Namuhla, amadoda namadoda asebekhulile asebenzelana nokusebenza okuhlosiwe ngokomzimba, ukudla okunempilo kanye nezindlela zokwelapha eziqhubekayo zokuhlala zifanele uma bekhula.
Ngenkathi ungakwazi ukuyeka noma ukuguqula zonke izinguquko ezivela ukuguga, kunezinto ezilula ongazenza ukuze ufinyelele futhi ugcine isisindo esinempilo phakathi kweminyaka yobudala nangaphezulu.
Amacebiso 11 Okukusiza Ukulahlekelwa Isisindo Ngama-50s Nama-60s
1. Yazi izinombolo zakho. Udokotela wakho angase abale i-BMI yakho futhi ungase uzenze isisindo esikhaleni ekhaya, kodwa kunezinye izinombolo ezingathinta indlela obukeka ngayo njengoba uneminyaka yobudala, njengokwamaqhuzu okwembindi namaphesenti omzimba womzimba.
- Isimiso sezintambo. Ukholo lwakho lungase lube lukhudlwana, noma ngabe awunayo isisindo. Isazi esikhulile uDkt. Florence Comite sithi izinguquko ze-hormone akubangeli ukuzuza isisindo, kodwa zingashintsha indlela ophethe isisindo emzimbeni wakho. I-Comite iyinhlangano ye-endocrinologist yaseNew York City esiza abesilisa nabesifazane ukuba balondoloze amandla abo njengoba bekhula. Uthi: "Abesifazane bathambekele ekuboneni ukutholakala kwesisindo phakathi kwabo, futhi amadoda-ikakhulukazi labo abangaya esikoleni sokuzivocavoca-agqoke ibhande lawo elincane ukuze libheke ngesisu esikhulu."
- Amaphesenti amafutha omzimba: Ukubunjwa komzimba wakho kungashintsha njengoba ukhula. Amazinga we-testosterone esezansi kulaba besilisa nabesifazane abangela ukwehla kwesisindo semisipha njengoba sikhula. Ngakho-ke noma ngabe isisindo sakho sihlala singalingana ungase uzizwe futhi ubheke "amafutha" amaningi uma ulahlekelwe isisindo futhi ukhululekile.
2. Hlola umlando wempilo yomndeni wakho. Umlando womndeni yi-"test test gene," kusho uDkt. Comite.
Ngomkhuba wakhe wangasese uqhuba ukuhlolwa okujulile ukusiza iziguli zakhe zibheke futhi ziphathe izindaba ezithile ezithinta ukubukeka nokuqina kwazo njengoba zikhula. Kodwa uthi ukumazi umlando wakho wempilo yomndeni kungcono kakhulu okulandelayo. "Uma uqala ukubheka njengoMncanekazi wakho uSally onesisu esikhulu futhi wazi ukuthi kunomlando wesifo sikashukela emndenini wakho, khona-ke wazi ukuthi ubuze udokotela wakho ukuba ahlole leso simo."
3. Yiba isazi sezempilo sakho siqu. Uma wazi umlando wakho wezempilo bese uxhuma nodokotela wakho ukuthola izeluleko zomuntu siqu ukuze uthuthukise impilo yakho nokubukeka kwakho. Isibonelo, uma uthola ukuthi unomlando womndeni we-high blood pressure, thola ukuthi izinguquko endleleni yakho yokuphila zingakusiza ugweme imithi esikhathini esizayo. Ezimweni eziningi, ukugcina isisindo esinempilo kunganciphisa noma kuvimbele izifo. Ukuqonda izinzuzo ezithile zesisindo esinempilo kungasebenza njengesisusa sokuncipha .
4. Lawula imikhuba yakho yokudla . Kungase kungadingeki ukuthi uhambe ngokudla okugcwele ukuze ulahlekelwe isisindo. Ngokusho kukaDkt. Comite, ungavele uqale ngezinto eziyisisekelo. Yeka ukudla amaswidi futhi ugweme ukudla nge index high glycemic , uthi. Ucwaningo lwamuva lusisekela leyo ndlela.
Ucwaningo olwanyatheliswa kuyi- Journal of the Academy of Nutrition and Dietetics lwathola ukuthi abesifazane abangaphezu kwesisindo somzimba kanye nabanamandla kakhulu abadla ama-dessert ambalwa, ukudla okuncane okuthosiwe kanye neziphuzo ezincane eziphuziziwe zakwazi ukulahlekelwa isisindo futhi zigcine zilahlekile.
5. Khuphula izinga lakho lomsebenzi wansuku zonke. Ingabe uyeke ukwenza imisebenzi yansuku zonke njengokuphatha izinto zokudla, iqhwa elikhazimulayo noma ukuguqula utshani? Lokhu kusho ukuthi ushisa amakholori ambalwa nsuku zonke. UDkt. Comite uthi ngisho noma ama-hormone adlala indima ekugugeni, indlela yokuphila iyasebenza. Ungashisa ama-khalori amaningi ngaphandle kokuzivocavoca ngokukhulisa umsebenzi wakho wokuzivocavoca u-thermogenesis noma i-NEAT.
Imisebenzi elula yansuku zonke nemisebenzi yakho ikhuthaza i-NEAT yakho futhi ibambe iqhaza ekusetshenzisweni komzimba okunempilo.
6. Hlola indlela ophila ngayo nezithakazelo zakho. Njengoba usondelene noma ufinyelele umhlalaphansi, ingabe izithakazelo zakho zishintshele eminye imisebenzi yokuzijabulisa? Ingabe uchitha isikhathi esiningi ufunda, udla ezindaweni zokudlela, upheka ukudla okudliwayo noma abangane abajabulisa? Lezi shift zingenza ukuzuza kwesisindo. Ukuze ulahlekelwe isisindo, awudingi ukuyeka ukuzithokozisa kwakho, kodwa ungase ufune ukwenza izinguquko ezilula ukushintsha ibhalansi yakho yamandla . Isibonelo, uma uthanda ukuhamba, khetha iholide esebenzayo esikhundleni sokuhamba ngesikebhe sokudla. Uma uthanda ukupheka, faka ingaba yokupheka enempilo.
7. Hlola ukudla kwakho kotshwala. Ukuhamba okukhudlwana, ukudla ezindaweni zokudlela ngokuvamile nokujabulisa nabangani kungase kusho ukuthi uphuza utshwala kaningi. Ama-calories avela ku-booze afaka ngokushesha. Ngaphezu kwalokho, asizi ngaso sonke isikhathi izinqumo zokudla ezihle kakhulu uma siphuza. Ungakwazi ukuyeka ukuphuza noma ukuphuza utshwala ngokuphelele ukulahlekelwa isisindo.
8. Linganisa ukusebenza kwakho . Kuhle uma wenza noma yikuphi ukuzivocavoca nsuku zonke. Kodwa njengoba sikhula, uhlelo lokuqeqeshwa okulinganiselayo lubaluleke kakhulu. Ngokusho kukaDkt. Comite, uhlelo oluhlukahlukene lunganciphisa ushintsho lwe-hormonal kanye nomzimba olwenzekayo njengoba sikhula. Qinisekisa ukuthi uhlelo lwakho luhlanganisa lezi zakhi.
- Ukuqeqeshwa kwamandla. Ingabe ukuvivinya umzimba noma ukuqeqeshwa kwamandla ukwakha nokugcina imisipha nokugcina umzimba wakho uphilile. Ucwaningo luye lwabonisa ukuthi ukuqeqeshwa kwamandla (ukuqina) kunemiphumela ethile kithi njengoba sisebudala.
- Ukuqeqeshwa kwe-Aerobic. Yenza umsebenzi we-cardiovascular njalo ukuze uqede ukunciphisa ekusetshenzisweni komzimba okuhambisana nobudala nokuthuthukisa impilo yakho yezempilo.
- Ukuqeqeshwa kokuvumelana nezimo. Yenza ama-stretching wokuzivocavoca ukwandisa ububanzi bokuhamba emajoyini akho. Lokhu kusiza umzimba wakho ukuba uhlale unomphela futhi ukhululekile ngemisebenzi yokuphila kwansuku zonke.
9. Yidla amaprotheni anele. Encwadini kaDkt. Comite Keep It Up ubala izinzuzo zokudla inani elifanele lamaprotheni . Uthi akusizi nje ukuthi uzizwe ugcwele isikhathi eside, kodwa futhi kusiza ukwakha nokulungisa izicubu zomzimba wakho. Futhi wayazi ukuthi inqubo yokudla amaprotheni ishisa amakholori amaningi ? Ukhuthaza ukunciphisa ama-1.2 kuya ku-1.4 amagremu amaprotheni ngekhilogremu yesisindo somzimba.
10. Ukuqeqeshwa kokusebenza okuzinzile . Akukho okukwenza ubheke ngokushesha kunomumo wokuzingela nokuhamba kwesitayela se-shuffle. Gcina umzimba oqinile, ozinzile, osemusha ngokufaka imishanguzo yokuqeqeshwa okusebenzayo ohlelweni lwakho lwansuku zonke. Ukuzivocavoca okulula ukuthatha imizuzu nje ukwenza kodwa kusiza ukuthuthukisa ibhalansi yakho, ukuma kwakho nokubukeka kwakho.
11. Hlala uxhumeke nabangani abakhuthele. Awuqiniseki ukuthi uzonamathela ekusebenzeni kwakho noma ekudleni? Bese uxhuma nabangani abazokwenza ukuthi uziphendule futhi babelane nesithakazelo sakho ekuphileni okusebenzayo. Ukusekelwa komphakathi kungenye yezindlela ezinhle zokunamathela ohlelweni lokuzivocavoca. Hlangana nabangane abasha egymini, xhuma nomphakathi esontweni noma uhlele omakhelwane abambalwa ngokusebenza noma ukuhwebelana okunempilo.
Yebo, awufuni ukwenza zonke lezi zinguquko ngesikhathi esisodwa. UDkt. Comite uncoma ukwenza izinguquko ezingaphezu kwezingu-3 ngenyanga ukuze ungapheli amandla futhi ushiye uhlelo lwakho ngokuphelele. Uphinde usikhumbuze ukuthi wonke umuntu uneminyaka ehlukile. "Kunezici eziningi ezitholakala kodwa kubalulekile ukuqaphela ukuthi umuntu ngamunye uhlukile."
Yiba nomusa kuwe njengoba uneminyaka yobudala futhi njengoba umzimba wakho ushintsha, kodwa ungaphonsa ithawula ngoba nje ukhula. Hlala uhlakaniphile futhi uhlale usebenza ukuze ugcine umzimba wakho uphelele futhi uncike.