Landela lokhu okungahambisani nalokho okungafanele uma ukhona kuma-20s noma ama-30
Ukulahlekelwa kwesisindo kungaba yinselele nganoma yisiphi isikhathi. Kodwa ukulahlekelwa isisindo kwabesifazane abasebasha kungaba nzima kakhulu. Abesifazane babhekene nezinselele eziyingqayizivele lapho bezama ukunciphisa umzimba wabo eminyakeni engu-20 no-30. Phakathi naleso sikhathi, abesifazane abaningi baphumelela ekolishi, bathuthele, bashade, banezingane, futhi basebenze imisebenzi. Lezo zinguquko ezinkulu zokuphila zingenza isisindo sibe lula futhi ukulahlekelwa kwesisindo kunzima kakhulu.
Ukulahlekelwa Isisindo Kwabesifazane Abasha: I-Dos and Don't
Amathiphu ezempilo yabesifazane abaseminyakeni yawo-20 kufanele ngaso sonke isikhathi acabangele imikhuba yokuphila eyingqayizivele, izinselele ezingokomzwelo, nezinguquko zomphakathi ezenzeka phakathi nale minyaka eyishumi. Akuzona zonke lezi zeluleko ezingasebenza kuwe. Skena uhlu ukuze ubone ukuthi yikuphi ukuguqulwa komkhuba ongawenza ukuze ube phansi.
- Naka izinguquko ezincane ekudleni kwakho. Ukutadisha isisindo eshicilelwe ku- JAMA kuhlola ukuthi ngabe owesifazane osemusha kufanele akhulise kanjani ukudla kwakhe kwe-caloric yansuku zonke ukuhamba ukusuka ku- BMI evamile ye-23 kuya kwi-BMI engama-29 engaphezu kwe-29 eminyakeni engama-28. Abacwaningi bacabange ukuthi ukwanda okuncane kancane kwamakhilomitha angu-370 ngosuku kungenza lokho. Ngokuqondile, ngokungeza isisodwa esisodwa sesiphuzo esiphuzo neshukela esiphundu futhi uhamba ngomzuzu owodwa kancane ngosuku kuzodala ushintsho olwanele oluthi, uma luphindaphindiwe njalo, lungabangela ukwanda ku-BMI.
- Ungalahlekelwa umsila. Isisindo sigcina umzimba wakho uphezulu futhi kusiza ukwakha umzimba onempilo. Yiqiniso, izinhlelo zokuqinisa imisipha zizokusiza ukwakha nokugcina amandla. Kodwa kudingeka futhi ugweme ukudla okufakiwe kanye nezinhlelo zokulahlekelwa isisindo esisheshayo kanye neminye imiqondo yokuzivocavoca ekhuthaza ukulahleka kwemisipha. Ngokusho kuka-Ariane Hundt, i-MS, "i- juice ihlanza , ukudla okuphansi kwekhalori kanye nokusebenza kwe-cardio ende isikhathi eside kuzokukwenza ulahlekelwe isisindo somzimba, okunciphisa umzimba wakho bese kukunika amandla ngokushesha uma uqala ukudla okuvamile." UHundt ungumsunguli weBrooklyn Bridge Bootcamp lapho eqeqesha abesifazane abasha ukuba bahlale benempilo futhi benempilo.
- Thola ukulala ngokwanele. Kulula ukusebenza ngokulala kancane lapho usemusha. Uma unabantwana abancane endlini yakho, kungenzeka ukuthi awukwazi ngisho nokukhetha. Kodwa uma uzama ukunciphisa umzimba wakho eminyakeni engu-20 no-30, ukulala kubalulekile. Abacwaningi bathole ukuthi senza izinqumo zokudla kangcono uma siphumule kahle. Ngakho uma uthola kunzima ukuhlala kude nokudla okungenamsoco, zama ukwengeza ubuthongo ukuze ulahlekelwe isisindo ngokuphumelelayo .
- Ungadli ukudla okungahlanzekile okusetshenziselwa ukungcola nge-sugar added. Kulula ukuthatha ukudla okungenamsoco ngendiza lapho usumatasa. Kodwa uma ukhetha ukudla okungenamsoco nge-sugar added , kuyoba nzima ukulahlekelwa amafutha. "Ukuze uqinisekise ukulahleka kwamafutha, ufuna ukufunda ngokulahlekelwa kwamafutha okudla, okusho ukuthi uhlanganisa amaprotheni nemifino izikhathi ezingu-5 ngosuku bese usuka ushukela nokudla okucutshungulwayo ," kusho u-Ariane. Iseluleko sakhe sisekelwa ucwaningo. Ucwaningo oluthile oluhlola abesifazane abangaba ngu-9000 lithole ukuthi abesifazane abadla ukudla okuncane okusheshayo babengamathuba amaningi okugcina isisindo somzimba ema-20s.
- Kholelwa kuwe. Awuzwanga njengeqhinga elinzima, kodwa ngabe ungakholelwa yini ukuthi ungakwazi ukulahlekelwa isisindo ungadlala indima ebalulekile uma wenza noma cha. U-Ariane ubonisa ukuthi udlala indima ekulondolozeni isisindo kanye. "Kungakhathaliseki ukuthi abantu bayagcina yini isisindo uma belahlekelwa yikho kuxhomeke kakhulu ekuziphatheni kwabo nasekucabangeni kwabo," esho. "Uma othile ecabanga ukuthi ukufika esitokisini sakho somthwalo kungukuphela komzamo wakho ke izinguquko ngeke zihlale. Futhi, umuntu oqhubeka ezibona njengamafutha noma angafaneleki uyokwenza ngendlela efanele futhi ahlehlise intuthuko eyadalwa. "
- Uzinikela ekushintsheni kwesikhathi eside sokuphila. Izinsuku zokudla kwe-quickie zenziwa. Uma ufuna ukunciphisa isisindo njengowesifazane osemusha futhi ugcine kahle, into kuphela ezosebenza inguquko yesikhathi eside emisebenzini yakho yokudla nemisebenzi. "Ngaphandle kokuba uthathe isinqumo sokushintsha indlela yakho yokuphila futhi uyeke ukudla, ngeke ubone izinguquko ezihlala njalo. Ukunquma ukuthi izinguquko ezithile zokudla okunomsoco ziyadingeka ukuze uhlale uphilile, ulungele futhi uncike kuzokwenza kube lula ukugcinwa kwesondlo. Yazi ukuthi ukulahlekelwa isisindo akuphelile uma ufinyelela umgomo wakho kodwa kufanele uqhubeke nokugcina impilo yakho, impilo yakho nenhlalakahle. "
Isimiso sakho nendlela yakho yokuphila ingashintsha kakhulu uma ungowesifazane osemusha, kodwa umzimba wakho awudingi. Sebenzisa imiqondo evamile kanye nemihlahlandlela enempilo yokulahlekelwa kwesisindo ukuze unciphise futhi ugcine isisindo esinempilo phakathi kwama-40s nangaphezulu.
Imithombo:
K Ball, D. Crawford. "Uphenyo lwe-correlates engokwengqondo, ezenhlalakahle nezenhlalo zokukhuluphala nokuncipha kwesisindo kwabasifazane abasebasha." I-International Journal of Obesity February 2006.
UKylie Ball, W. Brown, uDavid Crawford. "Ubani ongatholi isisindo? Ukuvama nokubikezela isisindo sokugcinwa kwesisindo kwabasikati abasebasha." I-International Journal of Obesity December 2002.
UMartijn B. Katan, PhD; David S. Ludwig, MD, PhD. "Ama-Calories engeziwe enza ukuthi isisindo sizuze-Kodwa singakanani?" Journal of the American Medical Association January 6, 2010.