Malangizo Ofunika Kwambiri Kutaya Kulemera M'zaka Zanu Zapadera ndi Pambuyo
Kodi mwazindikira kuti thupi lanu layamba kusintha tsopano pamene mwakula msinkhu? Simuli nokha. Zimakhala zachilendo kuona kusintha kwa msinkhu komanso momwe zovala zanu zimakhalira mukamakula. Koma simukuyenera kuponyera thaulo ndikuwonetsa mawonekedwe anu. Mukhoza kuphunzira momwe mungatetezere kulemera kwa zaka 50 ndi kupitirira.
Masiku ano, abambo ndi abambo akuluakulu akugwiritsa ntchito masewera olimbitsa thupi, zakudya zabwino komanso njira zamankhwala zowonjezera kuti azikhala oyenerera akamakula.
Ngakhale simungathe kuima kapena kusinthira kusintha komwe kumabwera ndi ukalamba, pali zinthu zosavuta zomwe mungachite kuti mukhale ndi kulemera kwabwino pakati pa zaka zapakati ndi kupitirira.
Malangizo 11 Okuthandizani Kutaya Kunenepa M'zaka za m'ma 50 ndi 60
1. Dziwani manambala anu. Dokotala wanu akhoza kuwerengera BMI yanu ndipo mukhoza kudzilemera nokha payekha pakhomo, koma pali nambala zina zomwe zingakhudze momwe mumayang'anirana ngati ndinu msinkhu, monga chiuno chozungulira ndi mafuta a thupi.
- Chiuno chozungulira. Chovala chanu chikhoza kukula, ngakhale kuti simukulemera. Katswiri wina wokalamba Dr. Florence Comite akuti kusintha kwa mahomoni sikumapangitsa kulemera, koma kungasinthe njira yomwe mumanyamula thupi lanu. Komiti ndi a New York City aprotinologist amene amathandiza amuna ndi akazi kukhalabe ndi moyo pamene akulamba. Iye anati: "Azimayi amakonda kuona kupweteka pakati, ndipo amuna, makamaka omwe sapita kumalo ochita masewera olimbitsa thupi, amavala lamba wawo pang'ono kuti apeze mimba yaikulu."
- Mafuta olemera a thupi : Thupi lanu limapangidwanso ngati mutakula. Masewera a testosterone apakati pa amuna ndi akazi amachititsa kuchepa kwa minofu pamene tikukula. Kotero ngakhale kulemera kwanu kumakhalabe mofananako mukhoza kumverera ndi kuyang'ana kwambiri "mafuta" ngati mutaya minofu ndipo mutakhala ndi mafuta.
2. Ganizirani mbiri ya umoyo wanu wa banja. Mbiri ya banja ndi "kuyesa kwa maumphawi," akutero Dr. Comite.
Muzochita zake zapadera amapanga mayeso ochuluka kuti athandize odwala ake kuwongolera ndikukambirana nkhani zomwe zimakhudza maonekedwe awo ndi mphamvu zawo pamene akukalamba. Koma akunena kuti kungodziwa mbiri yaumoyo ya banja lanu ndi chinthu chotsatira. "Ngati mukuyamba kuwoneka ngati azakhali anu Sally omwe ali ndi mimba yaikulu ndipo mukudziwa kuti pali mbiri ya matenda a shuga m'banja mwanu, ndiye kuti muwafunse dokotala kuti awonetsetse vutoli."
3. Khalani katswiri wa zaumoyo wanu. Mukamadziwa mbiri yaumoyo yanu, kambiranani ndi dokotala kuti mutenge malangizo othandizira kuti mukhale ndi thanzi labwino komanso maonekedwe. Mwachitsanzo, ngati mwapeza kuti muli ndi mbiri ya banja la kuthamanga kwa magazi, onani momwe kusintha kwa moyo wanu kungakuthandizireni kupewa mankhwala m'tsogolomu. Nthawi zambiri, kukhala ndi thanzi labwino kumachepetsa kapena kuchepetsa matenda. Kumvetsetsa phindu lenileni la kulemera kwathanzi kungakhale ngati cholinga chochepa.
4. Muzigwiritsa ntchito zizolowezi zanu . Simungayambe kudya zakudya zambiri kuti muchepetse thupi. Malinga ndi Dr. Comite, mukhoza kuyamba ndi zinthu zofunika. Lekani kudya maswiti ndi kupewa zakudya ndi ndondomeko yapamwamba ya glycemic , akuti. Kafukufuku waposachedwapa amathandiza njira imeneyi.
Kafukufuku wofalitsidwa m'magazini ya Journal of the Academy of Nutrition and Dietetics anapeza kuti amayi olemera kwambiri omwe amadya chakudya chochepa, osakaniza ndi zochepa, komanso ochepa omwe amawotcha shuga amatha kuchepetsa thupi.
5. Limbikitsani ntchito yanu ya tsiku ndi tsiku. Kodi mwasiya kugwira ntchito zapakhomo monga kutenga zakudya, chipale chofewa kapena kugulira udzu? Izi zikutanthauza kuti mumayatsa makilogalamu ochepa tsiku lililonse. Dr. Comite akuti ngakhale kuti mahomoni amachititsa kuti munthu akakalamba, moyo umasewera. Mukhoza kuwotcha zakudya zambiri popanda kuchita masewera olimbitsa thupi mwa kuwonjezera ntchito yanu yopanda zochita masewera thermogenesis kapena NEAT.
Ntchito zosavuta za tsiku ndi tsiku ndizochita zambiri zimakulimbikitsani kuti mukhale ndi moyo komanso zimathandiza kuti thupi likhale ndi thanzi labwino.
6. Ganizirani za moyo wanu ndi zofuna zanu. Pamene mukuyandikira kapena kufika pantchito, kodi zofuna zanu zimasunthira kuntchito zowonjezera zambiri? Kodi mumathera nthawi yochuluka mukuwerenga, kudya m'malesitilanti, kuphika chakudya chamtendere kapena zosangalatsa? Kusintha uku kungapangitse kulemera. Pofuna kutaya kulemera kwake, simukusowa kusiya zolaula zanu, koma mungafune kusintha zosavuta kuti musinthe mphamvu yanu . Mwachitsanzo, ngati mukufuna kuyendayenda, sankhani tchuthi yogwira ntchito m'malo mwawotchi. Ngati mukufuna kuphika, sungani kalasi yophika bwino.
7. Samalani mowa wanu. Ulendo wochuluka, kudya m'malesitilanti nthawi zambiri komanso kusangalala ndi abwenzi kungatanthauze kuti mumamwa mowa nthawi zambiri. Ma calories ochokera ku boze amakulira mofulumira. Kuonjezera apo, sitimapanga zakudya zabwino nthawi zonse tikamamwa. Mungathe kuchepetsa kumwa mowa kapena kumwa mowa kwambiri kuti muchepetse thupi.
8. Sungani bwino ntchito yanu . Ndizotheka ngati mukuchita masewera olimbitsa thupi tsiku ndi tsiku. Koma pamene tikulamba, pulogalamu yabwino yogwirira ntchito imakhala yofunika kwambiri. Malingana ndi Dr. Comite, pulogalamu yosiyanasiyana ingathe kusintha kusintha kwa mahomoni ndi thupi komwe kumachitika pamene tikulamba. Onetsetsani kuti pulogalamu yanu ikuphatikizapo izi.
- Maphunziro amphamvu. Kodi kutsutsa kapena zochita zolimbitsa mphamvu kuti mumange ndi kusunga minofu ndi kusunga thanzi lanu. Kafukufuku wasonyeza kuti kupirira (mphamvu) kuphunzitsidwa kuli ndi phindu lenileni kwa ife pamene tili ndi zaka.
- Maphunziro a aerobic. Chitani ntchito ya mtima nthawi zonse kuti muthetse kuchepa kwa kagayidwe kamene kamabwera ndi msinkhu komanso kusintha moyo wanu wa thanzi.
- Maphunziro ovuta. Kodi kuchita masewera olimbitsa thupi kuti muwonjezere kayendetsedwe kake m'magulu anu. Izi zimathandiza thupi lanu kuti likhale lopanda malire komanso likhale losangalala mwazochita zamoyo.
9. Idyani mapuloteni okwanira. Mu buku la Dr. Comite's Keep It Up akulemba ubwino wokhala ndi mapuloteni okwanira . Amati sikuti zimangokuthandizani kuti muzimva nthawi yayitali, komabe zimathandizanso kumanga ndi kukonza matupi anu. Ndipo kodi mumadziwa kuti kudya zakudya zapuloteni kumawotcha mafuta ambiri ? Amalimbikitsa kudya 1.2 mpaka 1.4 magalamu a mapuloteni pa kilogalamu ya thupi.
10. Chitani ntchito yophunzitsira bata . Palibe chomwe chimakupangitsani kuti muwoneke msanga mofulumira kusiyana ndi kuyendayenda ndi kuyenda koyendetsa. Khalani ndi thupi lolimba, lokhazikika, lachichepere powonjezera machitidwe olimbitsa thupi kuntchito zanu za tsiku ndi tsiku. Zochita zosavuta kuzikhazikika zimatenga mphindi zochepa zokha koma zikuthandizani kuti muyambe kukonza bwino, malo anu komanso maonekedwe anu.
11. Khalani ogwirizana ndi anzanu achangu. Osatsimikiza kuti mudzaphatika kuntchito yanu kapena ndondomeko yanu yodyera? Kenaka uyanjana ndi anzanu omwe adzakuimbani mlandu ndi omwe amagawana chidwi chanu ndi moyo wokhutira. Thandizo lachikhalidwe ndilo limodzi mwazidziwitso zabwino zogwiritsira ntchito pulogalamu yochita masewera olimbitsa thupi. Pezani anzanu atsopano pa masewera olimbitsa thupi, alumikizane ndi anthu ammudzi kapena apange oyandikana nawo ochepa kuti azichita nawo masewera olimbitsa thupi.
Inde, simukufuna kusintha zonsezi mwakamodzi. Dr. Comite akuyamikira kupanga zosintha zitatu pa mwezi kuti musataye mtima ndikusiya pulogalamu yanu palimodzi. Amatikumbutsanso kuti aliyense amayenda mosiyana. "Pali zinthu zambiri zomwe zimachitika koma ndizofunikira kuzindikira kuti munthu aliyense ndi wapadera."
Khalani okoma mtima kwa inu nokha pamene mukulamba komanso pamene thupi lanu limasintha, koma musaponyedwe mu thaulo chifukwa chakuti mukulamba. Khala wanzeru ndipo khalanibe olimba kuti thupi lanu likhale lolimba ndikudalira.