I-avprevent age-age spread with exercise
"Ukuqeda okwebadala!" Yilokho * UJenny, iklayenti yami eneminyaka engu-50 ubudala wathi kimi, ngaphambi kokuba aphule izinyembezi phezu kwamapounds angu-15 ayewutholile kusukela ekudluleleni esikhathini sokuya esikhathini. UJenny wayehlale enomzimba omncane futhi engalokothi ahlukane nezinkinga zesisindo ... ngakho-ke yini eyashintsha? Lapho ngimtshela ukuthi kungenzeka ukuthi ngenxa yokuguga, ukushintsha ama-hormone, ukunciphisa umzimba nokuntuleka komsebenzi, wayengabonakali umxhwele kakhulu.
Iqiniso liwukuthi, imizimba yabesifazane iyashintsha njengoba ikhula futhi idlula esikhathini sokuya esikhathini, kodwa ukuzuza kwesisindo akunakugwemeka; sinokulawula okuningi phezu kwemizimba yethu nokuthi ibudala kangakanani kunalokho esikucabangayo.
Kwenzekani Ngesikhathi Sokuqeda Isikhathi
Kusukela cishe phakathi kwezintathu, ukukhiqizwa kwama-hormone emaqanda amaqanda kuqala ukunciphisa. Iyancipha, ngisho nangaphezulu, uma ushaya ama-40s wakho futhi ungase uzwe ukushintsha kwe-hormone kuze kube yilapho usuqeda ukuphuma esikhathini, okwenzeka cishe ku-50 kumfazi wesilinganiso. Yimiphi abesifazane abaningi abangayithandi ngale nqubo yizibonakaliso nezinkinga eziza namahomoni ashintshe njengalawa:
- Ukushisa okushisayo
- Ukucindezeleka, ukucindezeleka nokukhathazeka
- Ukuphazamiseka kokulala
- Ukuthukuthela
- I-osteoporosis
- Izifo zenhliziyo
Esinye isipiliyoni abaningi besifazane banesisindo, ikakhulukazi esiseduze nesisu nesisu. Ingxenye yalokhu ihlobene nalawo mahomoni ahlayo, nakuba abacwaningi bengayiqiniseki ukuthi kanjani noma kungani. Ochwepheshe e-Oregon Health & Science University baye bathola ubufakazi obumangalisa ukuthi, kwabanye, ukuyeka esikhathini kungase kwandise inxanxathela.
Ngokutadisha ama-hormone ezinkenyeni (ezifana nabantu), abacwaningi baphetha ngokuthi, ngokunciphisa ama-hormone, izinkawu eziningi zandisa ukudla kwabo ngo-67%.
Ukunqamuka kwesikhashana akusona kuphela imbangela yokusakazeka kwaminyaka emaphakathi. Ezinye izici zihlanganisa:
- Umsebenzi owehlisiwe . Abesifazane bavame ukusebenzisa kancane uma bengena esikhathini sokuya esikhathini, okungaholela ekuzuzeni isisindo.
- Ukwehlisa umzimba . Esinye sezizathu zokuthi umzimba wesimanje unqamuke uma uneminyaka yobudala ukulahlekelwa kwesisindo somzimba. Isisindo sishisa ama-kilojoule amaningi kunamafutha, ngakho-ke uma ulahlekelwa leyo misipha (cishe 1/2-lb ngonyaka uma ungayilondolozi ngesisindo somzimba / ukuvivinya umzimba), awushisi amakholori amaningi.
- Khulisa ama-khalori . Njengoba umzimba wehlisa amandla, abantu abaningi abavumelanisi amakhelori abo ngokufanele, okuvame ukuholela ekuzuzeni isisindo.
- I-Genetics . I-makeup yakho ye-genetic futhi lapho uthola khona ukuzuza nokugcina amafutha nawo udlala indima ekuzuzeni isisindo, okwenze kube nzima kakhulu ukugcina isibalo sakho.
Ukuphatha ukuphela kwesikhathi
Kunanoma iyiphi inamba yezindlela zokuphatha izimpawu zokumisa esikhathini, kusuka kwezinye izindlela zokwelapha (ezifana nokugcoba umzimba) ukuze udle ukudla okunempilo. Kodwa-ke, into eyodwa elula ongayenza manje kuwukuzivocavoca. Njengoba i-American Council on Exercise ithi: "Izindaba ezinhle ukuthi uhlelo oluvamile lokuzivocavoca lungasiza ukulawula izimpawu eziningi ezingenakukhathazeka zokuya esikhathini sokuya esikhathini kanye nokukhathazeka kwezempilo okuhlobene, okufana nesifo senhliziyo nokuguqulwa kwamathambo." (Ukuzivocavoca nokunqamuka kwesikhathi)
Ezinye izinzuzo zokuzivocavoca zihlanganisa:
- Ukucindezeleka kunciphise . Ukunqamuka kwesikhashana kungabangela ukucindezeleka, ukukhathazeka nokucindezeleka. Ukuzivocavoca kufakazelwa ukusiza ukunciphisa ukucindezeleka nokuthuthukisa isimo sakho sengqondo.
- Ukulahlekelwa kwesisindo . Ukuzivocavoca kungasiza ekwakheni ukulahleka kwekhalori, yilokho okufunayo uma kuziwa ekulahlekelweni kwamafutha omzimba.
- Ukunciphisa ukushisa okushisayo . Olunye ucwaningo luye lwathola ukuthi ukuvivinya umzimba kukhulisa amazinga e-estrogen, okunganciphisa ubukhulu bokushisa okushisayo.
- Ukwanda kwamathambo . Ukuqeqeshwa kwamandla nemisebenzi yethonya (njengokuhamba noma ukugijima) kungasiza ukuqinisa amathambo nokuvimbela i-osteoporosis.
- Incishiswe yokuncipha kwengcindezi ephakeme yegazi, ukuhlaselwa yinhliziyo, nokushaya .
I-North American Menopause Society iyaqhubeka, ithi "Ukuzivocavoca kungabangela ubukhulu obufanayo bokushintsha njengalokho okubangelwa yi-estrogen therapy." (Imiphumela Yomsebenzi Wokwenyama Ezimpawu ZeMenopausal kanye Nezinguquko ZeMetabolic ezungeze Ukunqamuka Kwesikhashana) Uma ngikuqinisekisile ukuthi umzimba ungasiza kanjani, yisikhathi sokuhamba.
Ukuqalisa
Ngisho noma ungakaze usebenzise ngokomzimba, akukaze kube sekwephuzile ukuqala ... futhi akusephuzile kakhulu ukuvuna izinzuzo. Isihluthulelo ukuqala kancane futhi wenze izinto ozijabulelayo njenge:
- Ukuhamba
- Ukuhamba ngebhayisikili
- Umsebenzi omkhulu wegceke
- Ukubhukuda
- Imishini ye-Cardio
- Amakilasi wokuzibandakanya eqenjini
Ukuqeqeshwa kwamandla kubaluleke kakhulu, ikakhulukazi uma ufuna ukwandisa umzimba wakho futhi ulahlekelwe amafutha omzimba. Asikho isidingo sokuqeqesha njengomenzi womzimba ukuze uthole izinzuzo, kodwa udinga ukusebenzisa ukuphikiswa (njengama-dumbbells, imishini noma amaqembu wokumelana) futhi udinga inselele imisipha yakho nomzimba wakho. Ungase ufune ukusebenza nomqeqeshi womuntu siqu ukuze uqalise noma uzame lo Mhlahlandlela Wokuqalisa Osheshayo wezinsuku ezingu-30 , ohlanganisa uhlelo oluphelele lokuqeqeshwa lwabaqalayo.
Noma yini okwenzayo, yenza ukuzibophezela manje ukuthi kusebenze ngokwengeziwe. Hambisa okuningi usuku lonke, thola i-pedometer bese uqala ukulandela izinyathelo zakho, thola umndeni wakho ukuthi uhileleke futhi usebenzise isikhathi esithile semfanelo nabo ngokunyakaza. Ukulawula impilo yakho kuyindlela eyodwa yokwenza ukuyeka komuntu kube nesipiliyoni esimnandi kakhulu.