Finyelela futhi Ugcine Umzimba Wakho Omuhle Njengoba Uhlala
Ukulahlekelwa isisindo njengoba uneminyaka yobudala umzabalazo wabesilisa nabesifazane kunoma yisiphi ubudala. Lapho ama-pounds egibela, amadoda angase afune ukulahlekelwa isisindo futhi. Abesifazane bavame ukukhononda ngokuthi ukulahlekelwa isisindo kunzima njengoba bekhula. Kodwa ingabe amadoda abuye abe nesikhathi esinzima ukulahlekelwa isisindo njengoba bekhula? Ngikhuluma nochwepheshe ababili eMkhombandleleni Wamadoda kuPaneli Yokulahlekelwa Isisindo mayelana nezinselelo amadoda abhekene nazo lapho ezama ukunciphisa phansi eminyakeni engama-40 nangaphezulu.
Banikeze amathiphu amakhulu okulahlekelwa isisindo samadoda (nabesifazane!) Asebekhulile futhi bafuna ukuhlala bencike futhi bephilile.
Ingabe Ukulahlekelwa Isisindo Kunzima Kakhulu Nge Age?
Ungase uhlobanise nezindaba ze-hormone ezihlobene nobudala nabesifazane, kodwa namadoda nawo anezinguquko ze-hormone ezingathinta isisindo sazo njengoba zikhula. "Ngenkathi amadoda engenazo izinkinga eziningi zama-hormone abesifazane abazenzayo, thina sinezinkinga zethu ze-hormonal," kusho i-Field Peter Thomas. Ukhomba ukunciphisa amazinga e-testosterone, ukunciphisa umzimba we-muscle nokunciphisa umzimba wokuba umzimba ubhekene nabantwana uma bekhula.
Abacwaningi bayazi ukuthi isifo se-testosterone sinciphisa ngeminyaka yobudala nokuthi ubufakazi obuncane bokuthi ubuhlungu bungabangela ukuncipha kwesisindo somzimba. Kodwa ososayensi bayazibuza ukuthi inzuzo yesisindo ukuthi amadoda nabesifazane abhekana nakho kubangelwa izinguquko ze-hormonal noma izinguquko emazingeni omsebenzi. Ucwaningo olunye lubonisa ukuthi ukuzuzwa kwesisindo esihlobene neminyaka akunakugwema kanti abanye basikisela ukuthi unganciphisa inzuzo yesisindo ngokuhlala usebenza kakhulu.
Amathiphu ayisishiyagalolunye (7) okunciphisa isisindo (noma uhlale uncike) njengoba ukhula
Imithetho yokufeza noma yokulondoloza isimo esihle esifaneleko asishintshi njengoba ukhula. Kodwa kunezinye izinto okufanele uzicabangele uma ufuna ukunciphisa phansi eminyakeni engama-40 noma ngaphezulu. Sebenzisa lawa macebiso ukuze ulahlekelwe noma ugcine isisindo sakho uma ukhula.
- Xhuma nodokotela wakho. I-waistline yakho ekhulayo ingakufaka engozini yempilo ethile, kubandakanya nesifo senhliziyo. Thola ukuhlolwa okujwayelekile futhi ubuze imibuzo yakho eyinhloko mayelana nodokotela wesimo sakho esithinta impilo yakho. Uma ulahla isisu sakho sebele , ungathuthukisa amathuba akho wokuphila impilo ende, esebenzayo.
- Gxila emaphesenti amafutha omzimba. Ungalahli umklamo wakho wokugezela, kodwa uchwepheshe we-fat-loss and writer-best-selling Tom Venuto ukhombisa ukuthi ukhathazeke kancane ngesisindo futhi ugxila kakhulu ekubunjweni komzimba . Funda ukuthi ungahlola kanjani amaphesenti omzimba wakho. Bese uzama ukulondoloza inqwaba ye-fat-free ukuze uhlale usebenza futhi ugcine imetabolism enempilo.
- Yakha imisipha. Iyiphi indlela engcono kakhulu yokuthuthukisa amaphesenti omzimba wakho? Yakha imisipha ! "Ukuphikisana nokuphikisana nokuphila okuyingxenye ebalulekile yesisombululo," kusho uVenuto ngokulondoloza isisindo esinempilo njengoba sineminyaka yobudala. Uthi abanye abantu bakuthola kulula ukulahlekelwa isisindo njengoba bekhula, kodwa ukugcina ubuhlungu besisindo kuyisihluthulelo ukugcina umzimba wakho uncike futhi unempilo.
- Thola umsebenzi we-aerobic okwanele. Ukwakha imisipha kubalulekile, kodwa ungakhohlwa ukwenza imisebenzi eyenza inhliziyo yakho iphephe. Izincomo zesilinganiso sokuzivocavoca oyidingayo kuxhomeke emgomweni wakho futhi zingahluka kumaminithi angu-150 ngesonto kuya emaminithi angu-250 ngesonto. Shintsha ubude bomsebenzi ngamunye ukuze ufinyelele umgomo wakho futhi ugcine umzimba wakho uqine ngokwanele ngomsebenzi oqhubekayo.
- Hlanganisa ukuqeqeshwa okusebenzayo. Uma sithola isisindo ngoba sisebenza kancane, abacwaningi abaningi bakholelwa ukuthi enye indlela yokunciphisa inzuzo yesisindo ukukhulisa umsebenzi wethu wansuku zonke. Ukuqeqeshwa okusebenzayo kuthuthukisa ikhono lethu lokufeza imisebenzi yokuphila kwansuku zonke, okungasisiza sishise amakholori ngokusebenzisa ukungasebenzi kokusebenza kwe-thermogenesis futhi uhlale uncike.
- Gcina imikhuba enempilo. Njengoba sisekhulile, kungase kube lula ukuyeka ukuhamba kwemigomo egcina sisempilo. Isibonelo, ukungalali kahle kungathinta ukukhetha kokudla emini. Futhi uma ukuphuza utshwala yakho sekukhuphukile , kungenzeka ukuthi ukhula lwakho lukhulu kakhulu ngenxa yalo. Thatha isikhathi sokuhlola nokwakha imikhuba enempilo ethuthukisa impilo yakho ende.
- Hlola ubuhlobo obubalulekile. Ingabe umshado wakho uthintekile ngokushintsha kwesisindo sakho ngokuhamba kwesikhathi? Ingabe impilo yakho yesondo ishintshile ngenxa yobukhulu bakho? Uyakugwema imisebenzi yomndeni esebenzayo ngoba ukhulu kakhulu? Ukubhekana nalezi zinkinga zobudlelwane kungakunikeza ukugqugquzela okudingayo ukuze wenze izinguquko ezinempilo futhi wehle kancane.
- Hlala uhle. U-Pete Thomas walahlekelwa isisindo esanele sokuwina inselela enkulu kakhulu yokulahlekelwa . Uthi udinga ukufunda ukuthi ungakholelwa kanjani ukuthi unganciphisa ngempumelelo. "Uma umuntu noma owesifazane ekholelwa ukuthi kuyoba nzima noma kungenakwenzeka ukulahlekelwa isisindo, lokho kuba isiprofetho esizigcwalisayo futhi ngisho nokuqala ngemikhuba enempilo kuba yinto yokusebenza." Uthi into ebaluleke kunazo zonke ongayenza ukuzama ngisho nokuzama ukushintsha.
Thola Ukugqugquzela Ukushiya Isisindo Njengoba Ukhula
Uma ukhuluphele kakhulu futhi ukhula, ungasebenzisi iminyaka yakho njengesizathu sokunikeza. Ukulahlekelwa isisindo kunokwenzeka amadoda nabesifazane kuma-40s nangaphezulu. Hlala usebenza, hlala uxhumane nodokotela wakho futhi uhlale uhlakaniphile ukuthola futhi ugcine umzimba onempilo wokuphila.
Imithombo
Jeffery Kahn. "Ukutholakala Kwesisindo Esiphakathi Kwaphakathi; Amadoda Angenakwenzeka Ukuwususa." Berkeley Lab Research News Ngo-Ephreli 1997.
U-Erin S. LeBlanc, uPatty Y. Wang, uChristine G. Lee, u-Elizabeth Barrett-Connor, uJane A. Cauley, u-Andrew R. Hoffman, uGail A. Laughlin, uLynn M. Marshall no-Eric S. Orwoll. "Izinga eliphezulu le testosterone lihlanganiswa nokulahlekelwa okuncane kweMzimba Yomzimba Eyindoda Emadodeni amadala." I-Journal of Clinical Endocrinology & Metabolism NgoDisemba 2011.
U-Allan Mazur, uRonny Westerman, u-Ulrich Mueller. "Ingabe Ukukhuphuka Kakhulu Kunomthelela Wokunciphisa Umphakathi (Ubudala)? PLoS ONE Okthoba 16, 2013.
UWilliams, uPaul T. "Ukulondoloza Umsebenzi Oqinelayo Uqinisekisa Ukunqoba Kwesisindo ku-8340 Abagijimi." Imithi & Isayensi Yezemidlalo Nokuzivocavoca May 2007.