Kuwonekera kwa zaka zakubadwa kufalikira ndi zochita zolimbitsa thupi
"Kuyamba kununkha!" Izi ndi zomwe Jenny, mtsikana wazaka 50 anandiuza, asanatuluke misozi chifukwa cha mapaundi 15 omwe adapeza kuchokera pamene adayamba kusamba. Jenny anali woonda kwambiri ndipo sanavutikepo ndi zolemetsa ... kotero chinasintha chiyani? Nditamuuza kuti zikhoza kukhala chifukwa chokalamba, kusintha mahomoni, kuchepetsa kuchepa kwa thupi komanso kusowa ntchito, iye sanawoneke kuti ndi wovuta kwambiri.
Chowonadi ndi chakuti, matupi a akazi amasintha pamene amakalamba ndikupita kumapeto, koma kulemera kwake sikungapeweke; tili ndi ulamuliro wambiri pa matupi athu ndi momwe iwo akulira kuposa momwe timaganizira.
Chimachitika Panthawi Kusamba
Kuyambira pafupi zaka za m'ma 30, kupanga mahomoni m'mayamimba kumayamba kuchepa. Zimachepetsanso, ngakhale zambiri, mutagunda zaka makumi anayi ndi makumi anayi ndipo mutha kuona kusintha kwa mahomoni mpaka mutatha kusamba, zomwe zimachitika pozungulira 50 kwa amayi ambiri. Amayi ambiri omwe samawakonda pazimenezi ndi zizindikiro ndi mavuto omwe amabwera ndi mahomoni osintha monga:
- Kutentha kumatentha
- Kusokonezeka maganizo, nkhawa ndi nkhawa
- Matenda ogona
- Kukhumudwa
- Osteoporosis
- Matenda a mtima
Chomwe chinachitikira amayi ambiri ali ndi kulemerera, makamaka kuzungulira mimba ndi nsalu. Chimodzi mwa izi chikukhudzana ndi kuchepa kwa mahomoni, ngakhale ofufuza sakudziwa kuti ndi motani kapena chifukwa chiyani. Akatswiri ku yunivesite ya Oregon Health & Science apeza umboni wosangalatsa wakuti, kwa ena, kusamba kwa thupi kungapangitse njala.
Pofufuza mahomoni mu nyani (omwe ali ofanana kwambiri ndi anthu), ofufuza anapeza kuti, ndi kuchepa kwa mahomoni, abulu ambiri anawonjezera chakudya chawo ndi 67%.
Kusuta nthawi sizomwe zimayambitsa kufalikira kwa msinkhu wa pakati. Zinthu zina ndizo:
- Ntchito yochepetsedwa . Azimayi nthawi zambiri amagwiritsa ntchito zochepa pokhapokha atalowa kusamba, zomwe zingachititse kuti phindu likhale lolemera.
- Kuchepetsa kuchepetsa thupi . Chifukwa chimodzi chomwe chimagwiritsira ntchito metabolism chimachepa ndi msinkhu ndi imfa ya minofu. Minofu imatentha kwambiri mafuta oposa mafuta, kotero pamene mutaya minofu (pafupifupi 1/2-lb pachaka ngati simusunga ndi kulemera kwa masewera olimbitsa thupi), simusaka mafuta ambiri.
- Kuwonjezeka mu makilogalamu . Pamene kagayidwe ka metabolism kamadumpha, anthu ambiri sasintha ma calories awo molingana, zomwe nthawi zambiri zimapangitsa kulemera.
- Genetics . Mapangidwe anu a majini ndi kumene mumapindula kuti mupeze ndi kusunga mafuta amathandizanso kuti pakhale kulemera, zomwe zimapangitsa kuti zikhale zovuta kuti mukhale ndi chiwerengero chanu.
Kusamalira Kusamba kwa Kusamba
Pali njira zingapo zothetsera vuto la kusamba kwa thupi, kuchokera ku njira zina zothandizira (monga kuchitapo kanthu) kuti adye zakudya zabwino. Komabe, chinthu chimodzi chophweka chimene mungachite pakalipano ndi masewera olimbitsa thupi. Monga momwe American Council on Exercise imati: "Nkhani yabwino ndi yakuti nthawi zonse kuchita masewera olimbitsa thupi kungathandize kuthetsa zizindikiro zambiri zovuta zokhudzana ndi kusamba kwa thupi komanso matenda okhudzana ndi thanzi, monga matenda a mtima ndi kufooketsa matenda." (Kuchita Zochita ndi Kutha Kwa Kusamba)
Zopindulitsa zina za masewera olimbitsa thupi ndizo:
- Kuchepetsa nkhawa . Kusuta nthawi kumabweretsa mavuto, nkhawa, ndi nkhawa. Kuchita masewera olimbitsa thupi kumatsimikiziridwa kuti zithandize kuchepetsa nkhawa ndi kusintha maganizo anu.
- Kutaya thupi . Kuchita masewera olimbitsa thupi kungathandize kupanga chosowa cha calorie, chomwecho ndi chomwe mukufuna pa kutaya mafuta a thupi.
- Kuchepetsa kutentha kwazitentha . Kafukufuku wina apeza kuti kuchita masewero olimbitsa thupi kumapangitsa kuti mayendedwe a estrogen, omwe amachepetsa kutentha kwa moto.
- Kuchulukitsa mafupa . Maphunziro olimbitsa thupi ndi ntchito zotsatila (monga kuyenda kapena kuthamanga) zingathandize kulimbitsa mafupa ndi kupewa kutsekula kwa m'mimba.
- Kuchepetsa chiopsezo cha kuthamanga kwa magazi, matenda a mtima, ndi zilonda .
Nyuzipepala ya North American Menopause Society ikupitiriza kunena, "Kuchita masewera olimbitsa thupi kungayambitse kukula kwakukulu komwe kunayambitsa matenda a estrogen." (Zotsatira za Zochitika Zathupi pa Zizindikiro za Mwamuna ndi Mmene Kusinthika kwa Mavitamini Kumayambiriro kwa Kusamba) Ngati ndakuwonetsani kuti kuchita masewera olimbitsa thupi kungathandize bwanji, ndi nthawi yosunthira.
Kuyambapo
Ngakhale simunagwiritsepo ntchito mwakhama, sizingachedwe kuyamba ... ngakhalenso mochedwa kwambiri kuti mukolole ubwino. Chinsinsi ndicho kuyamba pang'onopang'ono ndikuchita zinthu zomwe mumakonda monga:
- Kuyenda
- MaseĊµera
- Ntchito yaikulu ya pabwalo
- Kusambira
- Makina a Cardio
- Maphunziro a zolimbitsa thupi m'gulu
Maphunziro olimbitsa thupi ndi ofunikira, makamaka ngati mukufuna kuwonjezera thupi lanu ndi kutaya mafuta. Simusowa kuti muphunzitse ngati wogwirira ntchito kuti athandizidwe, koma muyenera kugwiritsa ntchito kukana (monga dumbbells, makina kapena magulu otsutsa) ndipo mukufunikira kuthana ndi minofu ndi thupi lanu. Mutha kuyamba kugwira ntchito ndi aphunzitsi anu kuti muyambe kapena kuyesa Pulogalamu Yoyamba Yoyamba Yoyamba 30 , yomwe ikuphatikizapo ndondomeko yonse yopangira masewera olimbitsa thupi.
Chilichonse chomwe mungachite, dzipangani tsopano kuti mukhale otanganidwa kwambiri. Yendetsani zambiri tsiku lonse, pangani pedometer ndikuyamba kufufuza mapazi anu, kuti banja lanu likhudzidwe ndikukhala ndi nthawi yabwino yapamwamba ndi kuyendayenda. Kulamulira thanzi lanu ndi njira imodzi yothetsera kusamba.