40+ - isanakwane kudwala mu sitepe imodzi
Ndili ndi zaka 20-30 tinasamalira bwino. Kwa zaka makumi 40, muyenera kuganizira za maonekedwe anu, komanso za thanzi lanu. Nthawi yambiri matenda ambiri (nthawi zambiri okalamba) amayamba kuwonekera, ndipo ngakhale kutha kwa nthawi kuli pafupi. Kafukufuku waposachedwapa a asayansi a ku America asonyeza kuti anthu odwala matenda a shuga akugwa kuyambira 52 mpaka 46. Pofuna kuchepetsa chiopsezo chotenga matendawa, ndizotheka kulemera kwa makilogalamu angapo. Izi ziri pansi pa mphamvu ya onse. Motani? Ndi zophweka. Choyamba, lembani mndandanda wa zakudya zomwe zili ndi zakudya zosavuta (maswiti, shuga, zakudya zowonjezera ndi zina zotero). Kenaka pezani mndandanda wazinthu zomwe mungakane mosavuta ndi kusiya kuzigwiritsa ntchito. Zisamalidwe ndi zakudya zina: Lowani zakudya zonenepa (zowonda, nsomba, kanyumba tchizi, mankhwala a mkaka). Chifukwa cha zinthu zoterezi, mukhoza kuchepetsa kalori wokhudzana ndi zakudya zanu ndi 25-30%. Muyenera kudya katatu patsiku, apite-sikisi. Koma magawo nthawi imodzi ayenera kukhala ochepa - kwa 250-350 calories. Zakudya zoterezi zidzathetsa njala ndipo mudzayamba kulemera.
Njira yogwira mtima ya moyo
Mapaundi owonjezera pambuyo pa makumi asanu ndi atatu ayamba kuwoneka ndi chifukwa cha ntchito yotsika yamoto. Timakhala masiku onse ogwira ntchito, kenako timabwerera kunyumba, ndipo timakhala pansi kuti tiwone TV. Choncho, thupi silingadye kuchuluka kwa ma calories masana. Minofu imayamba kutaya mtima, ndipo maseĊµera olimbitsa thupi amakhala a nazslozhnymi. Choncho ndikofunika kupereka thupi mwathupi nthawi zonse. Kakietrenki ndi yabwino kwambiri kwa zaka izi? Amene amathandiza kuwotcha mafuta, koma amakhala otetezeka kwa msana ndi maondo. Mungayambe ndi kuyenda bwino kapena njinga. Ngati simukumva bwino, pitani ku dziwe. Ngati muli kusamba, musasankhe zolimbitsa thupi ndi mipiringidzo yambiri. Kuli bwino kugwiritsira ntchito simulators - ndizotetezeka. Kuchokera ku chitetezo cha mtima, chitetezo ndi orbitrek kapena ellipsoid. Mukhoza kulemba mndandanda wa zakumwa zoledzeretsa ndi zamagetsi.
Musaiwale kutentha pamaso pa gawo lililonse. Ndikofunika kutenthetsa ziwalo ndi mitsempha bwino, kuti asavulazidwe. Chovala choyera pambuyo pa maphunziro chidzakuthandizira kulimbikitsa, kubwezeretsa ndi kuwapangitsa kuti atheke. Panthawi yopuma, kumwa madzi. Icho chidzafulumizitsa metabolism ndipo inu simudzamva kulikonse kovuta.
Kuti zikhale zosavuta kuti musamadye komanso kuti muzichita masewera olimbitsa thupi, khalani ndi cholinga. Pezani cholinga chochepera. Funsani funso ili: "Ndi mapaundi angati owonjezera omwe anditetezera kuti ndikhale wokongola ndi wathanzi?", "Ndiyenera liti kukwaniritsa zotsatira zomwe ndikufuna?" Ndi zina zotero. Mafunso ngati amenewa adzakuthandizani kuchepa thupi.
M'zaka 50, moyo umangoyamba kumene
Amayi 85% a dziko lonse lapansi amakondwerera tsiku lawo la makumi asanu akubadwa osati mwa mawonekedwe abwino. N'chifukwa chiyani zili choncho? Chifukwa chachikulu ndi kuchepa kwa kusinthanitsa zipangizo. Zaka khumi zilizonse zimatsika ndi 10%. Pamodzi ndi kuchepa kwa kusinthanitsa zinthu, makilogalamu oonjezeranso akuwonjezeka. Kuonjezerapo, m'thupi lathu ndi zaka makumi asanu ndi awiri (50) pali kukonzanso mahomoni. Ovariya amasiya pang'onopang'ono kukula kwa hormone estrogen, ndipo izi zimabweretsa kuwonjezeka kwa minofu ya adipose. Koma chifukwa chofunikira kwambiri cholemera mofulumira kulemera sichiri mahomoni, opaleshoni. Mkaziyo wachita kale monga munthu, wapambana bwino, analenga banja, analerera ana ndi zina zotero. Chimene chachitidwa chachitika, ndipo chinachake chatsopano palibe mphamvu. Tanthauzo lofunika kwambiri likugwa.
Koma mphamvu za chitukuko chathu ndi zosatha. Zaka sizakhala zamuyaya. Ngakhale zaka 50, mutha kukwaniritsa zambiri. Ndili m'zaka zino zomwe amayi ambiri a ku Ulaya amayamba kukhalamo. Iwo ali nazo zonse, ndipo chifukwa chake ali ndi nthawi yochuluka yokhala paokha: amayenda, amachita masewera, amakondana ndi zina zotero. M'mawu, amatha kugonjetsa zatsopano. Tsoka ilo, ku Russia chirichonse chiri chosiyana. Mkazi wamkuluyo, amamuiwala kwambiri kuti asamalire. Koma sikuchedwa kwambiri kuti musinthe chilichonse!
Kodi munganyenge bwanji kusinthanitsa zipangizo?
Ndi chifukwa cha vuto la kusokoneza thupi lomwe timayamba kulemera mofulumira. Izi zafotokozedwa kale pamwambapa. Koma akhoza kunyengedwa. Zonse zomwe ziri zofunika ndikusunthira. Simuyenera kupita ku masewera olimbitsa thupi. Mungayambe ndi kuyeretsa bwino m'nyumba. Pitani kudzikoli, ndithudi padzakhala zinthu zambiri zomwe sizidzakulolani kukhala pamalo amodzi. Kuwonjezera pamenepo, mukhoza kupita ku nkhalango ndi bowa kapena zipatso, kukwera njinga, kugwira ntchito zina za m'munda. Mmalo mwa mipando yausiku kutsogolo kwa TV, pitani mukasangalala ndi kutentha kwa dzuwa, kupuma mpweya. Yendani pansi pamsewu. Kuyambira kutaya mapaundi owonjezera, tsiku liyenera kudutsa osachepera 15,000 masitepe.
Kukwera mahatchi, kusambira, masewera olimbitsa thupi, kuyenda - zinthu zonsezi zidzakuthandizani kuchepa thupi, komanso kuwonjezera mkhalidwe wa mtima wamtima. Sankhani nokha mtundu wa masewera omwe angakhale ovuta kwa inu: Pilates, thupi labwino ndi zina zotero. Koma samalani ndi kumbuyo ndi ziwalo. Zili zosavuta kwambiri kuwononga. Ndi bwino kuyang'aniridwa ndi katswiri wabwino, yemwe adzakupangirani pulogalamu yaumwini ndikutsatira zolondola za kayendetsedwe ka kayendedwe kake.
Malo akuluakulu owopsa
- Zizindikiro za kusamba kwa thupi ndi zosasangalatsa kwambiri. Kuti muchotse, funsani dokotala yemwe angapereke mankhwala othandizira mankhwala. Musayesere kudzipangira mankhwala, izi zingayambitse mavuto.
- Ndili ndi zaka zambiri, chakudya chathu chiyenera kuchepa. Okalamba timapeza, zakudya zopanda mafuta ziyenera kukhala mufiriji. Koma khulupirirani ine, ngakhale m'mikhalidwe yotereyi, chakudya chingakhale chokoma.
- Kupatula masewera ndi mtendere wambiri ndizolakwika. Tengani zochitika zathupi, pitirizani kuvina ndi zina zotero. Musatenge maphunziro othandiza pa TV.
- Okalamba timakhala, mabwenzi apang'ono omwe tili nawo. Timasiya kucheza ndi anthu atsopano, tipewe maubwenzi. Mwina chinthu chonsecho chiri mu ubale watsopano kapena pakuzindikira kuti simunali munthu yemwe kale analipo. Tikuwopa magawano atsopano, mawonongeko omwe amaoneka ngati osapeweka. Aliyense anali ndi zowawa zake pa nkhaniyi. Koma musatseke kwa anthu. Apatseni nokha, mphamvu zanu. Kuwonjezera apo, mabwenzi ambiri omwe muli nawo, ndi abwino. Pamodzi ndi iwo mudzatha kugwira nawo ntchito zosangalatsa, kuyenda, kupita kukagula, kukambirana zina, kugawana maphikidwe atsopano, kukhudzidwa, zochitika. Pali zambiri zomwe mungachite.
- Musakangane. Kawirikawiri anthu akuluakulu amayamba kukangana, koma izi ndi zoipa kwa chiwerengerocho. Izi zidzathera mphamvu zopanda mphamvu, motero, ndi makilogalamu adzawonjezereka mwamsanga. Nthawi zina zimakangana ndi zothandiza.