Yezindlela ezingcono kakhulu ukuze uhlale unempilo ngemva kweminyaka engu-40

Njengoba abantu zikhula, sesabe silindele ushintsho emzimbeni wakhe. umhlangano okuthakazelisayo Ikakhulukazi kubonakala ukuvuthwa kwabesifazane. Futhi alikho imibimbi ngaphezulu. Abamele ingxenye enhle lesintu nengebhe ukubukeka Kilos extra, ukuqaqamba kwamalunga omzimba, futhi kwempunga. Zonke lezi ukwesaba kuyaqondakala futhi explainable. Ngemva kweminyaka engu-40, umzimba emzimbeni kubambezela ngokushesha. Kodwa lokhu akusho ukuthi abesifazane abakwazi nezimo ezintsha. Uma ufuna ukugcina impilo yakho iminyaka eminingi ezayo, thina elikweluleka sinake izindlela ezichazwe ngezansi.

Gcina umbhalo walokho inani lokudla

Nciphisa izingxenye bakhululeke futhi nizibhale konke udla kwasemini kanye dinner. Kuyadingeka ngawe, ukuze idlule Kunconywa nsuku zonke ikhalori mkhawulo. Nge sakugcina ukuzikhandla namandla ukubaluleka ukudla sesisonke akufanele idlule 1500 kilojoule ngosuku.

Bayakhohlwa ushukela

Dedela ushukela uma idliwe itiye noma ikhofi. Kuvunyelwe kuphela ayimbijana amaswidi, ibhotela kancane newayini elibomvu. Uma ungeke ukwazi ukuphila ngaphandle bumnandi iziphuzo, ushukela esikhundleni stevia. Lokhu kuzokusiza balahle ukuvuvukala.

Yidla kaningi

Control nendlala ngeke uhlukanise ukudla. Ukwehlisa inani lokudla phezu plate, nawe ungadla izikhathi 4-5 ngosuku, njalo emahoreni 2.

Yidla uyaqaphela

Uma uqala ukudla uyaqaphela, kodwa uma ngempela uzizwe uphethwe yindlala, ungakwazi kalula ulahlekelwe ngamakhilogremu ezimbalwa e izinyanga ezimbalwa. I enkulu abayizitha yakho - okucasula futhi ukucindezeleka. 'Hwebani ngokwakho nge into ebaluleke futhi ngaso sonke isikhathi ufuna isidlo, baphuze ingilazi yamanzi. Lokhu kuzokwenza lukuvimbe kakhulu uma sezidla.

Masihlukane ukudla kusetshenzwe

ukudla okwenziwe nginikela umzimba ezingenalutho yakho kilojoule. Kodwa udinga amaminerali, amavithamini kanye fibre. Nquma inani amakhemikhali emzimbeni wakho, osizweni izithelo organic nemifino.

Pheka ukudla zakho siqu

Lapho imali ivuma ulwazi luya- ke angacabanga ukuya zokudla nsuku zonke. Nokho, awazi ukuthi yini chef ungeze isisayine isidlo. Zama ukugcina ukulawula ukudla kudliwa, kodwa lokhu kufanele ukupheka ngokwakho. Kodwa ungaqiniseka ukuthi sauce yakho akuyona igremu elilodwa ushukela.

Yiba nombono oqondile

Uma ufuna ukunciphisa umzimba, kodwa awukwazi ke inkinga itholakala sengqondo yakho. Setha ingqondo yakho kwi amaza efanele bese uzama ukubheka izinto njengoba enjalo. Ulahlekelwe isisindo engu-40 is eliyinkimbinkimbi kakhulu kunalelo 20. Thuthukisa uhlelo ngempela kuzokusiza.

ayeke sezinzwa

Uma uthi "goodbye" izinkathazo, uzobona ukuthi impilo enhle. Kwenza akukho mqondo sokukhathazeka ngesikhathi esidlule, kuyoba angisophinde ngilubhade. Libuye kuyize bakhathazekile ngekusasa, ngoba alikafiki. Ukukhulula emahlombe akho kulezi umthwalo osindayo zokuziphatha.

ukudla Plant esikhundleni amaphilisi

Ngisho uma unesifo sina, njengesifo sikashukela noma umfutho wegazi ophakeme, asikho isidingo ukudla izandla amaphilisi. Ukusebenza ushukela wegazi. Uyothola umangale, kodwa ukuletha lezi zibalo ukusiza ukudla okuvamile. Afake ekudleni kwakho imifino ngaphezulu, amantongomane, okusanhlamvu kanye okusanhlamvu lonke.

Unlive

Indlela Yokuphila ayinqunywa ukudla olulodwa. Kufanele kube iqoqo enempilo ukuthi ngeke silondoloze njalo.

Ithi "cha" carbohydrate elicwengiweyo

Mayelana nomkhosi wokuhlanganisa okwehlisa ka izinqubo umzimba ngemva kweminyaka engu-40, kuyadingeka ukuba ngithi goodbye hhayi kuphela ushukela elicwengisiswe, kodwa ziphathiswe carbohydrate ngokushesha digestible.

Phuza amanzi amaningi

Kancane kancane ukwandisa ukusetshenziswa kwamanzi ahlanzekile ilitha ngosuku. Ngaphezu kwalokho, engeza ekudleni yamakhukhamba fresh. Lezi namaqhinga kuzovimbela ukudla ekucindezelekeni.

Musa bekuhlupha ngokwakho

Shiya umkhuba wokufika up on esikalini nsuku zonke. Usuvele uyakwazi ukuthi ukunciphisa umzimba lapho isikhulile is nzima kakhulu, ngakho-ke sicela uyeke imizwa engadingekile. Kunalokho, ukwenza nesilinganiso kanye kuphela ngenyanga.

Lahla umlutha wezithombe ukudla

Ukudla ukugxila imingcele enzima, kodwa esimweni sakho kubalulekile ukuqeda ekubeni umlutha wezithombe ukudla. Bona ukuthi inkinga yakho - akusiyo ukhuluphele, futhi bayakulangazelela lokhu kudla amnandi futhi okunesitashi.

ukubala kilojoule

Sivume ukuthi abahlala kanzima ukhawule ezibuhlungu. Akunandaba uma unquma zithokozise into esihlwabusayo. Funda ngokucophelela ukwakheka umkhiqizo nokubaluleka calorific. Ungakwazi kalula ukudla bakhonze pasta sauce uma wenqaba futhi esikhundleni salo utamatisi fresh.

Izinga Lower ephezulu umfutho Amazing

Njengoba imizimba yethu yobudala, abakwazi ukusekela izinga elifanayo ukuqeqeshwa ngegalelo lokho kwakwenzeke eminyakeni engu-20 eyedlule. Kanjani ubungeke yini ufune ukubonisa amandla abo phezu treadmill, thatha iqiniso ukubukeka esweni futhi ukunciphisa ijubane.

Ungazami esikhundleni Ukudla Training

Omunye amaphutha enkulu zonke dieters yisifiso zifezeke kilojoule ejimini. Khumbula ukuthi lihambe kancane umzimba. isu lakho kancane yisikhathi.

Funda mayelana hormone yakho

Uma izinguquko emzimbeni wakho kungabonwa ngeso lenyama, izizathu zabo esingabonakali kalula. Buza udokotela wakho mayelana izinga lama-hormone emzimbeni wakho. Lokhu kuzokusiza ukuba abale ibhalansi ukudla futhi umzimba.

Nciphisa ukudla caffeine

Nizwile ukuthi ngemva kweminyaka engu-40, kuyadingeka ukuba inciphise caffeine kudliwe, kodwa namanje akazange asilalele lesi seluleko. Zama unamathele kuyinsakavukela (35-80 mg ngelanga). Ngokufana ncamashí eziqukethwe nendebe espresso.

Ungayisebenzisi amaphilisi ngaphandle kokuthola odokotela iseluleko

Namuhla, ngaphansi ukucindezela ukukhangisa, ungakwazi kalula babe imilutha lo "iphilisi eliwumlingo, ngelula intsha nobuhle." Nokho, musa nika amavithamini kanye lwezakhamzimba Okwamanje ungumnikazi. Ngisho noma ucabanga ukuthi anisuthi vitamin D noma calcium, ungase ukhohlwe acabangele inani namaminerali babambeke ukudla. Zithembe ochwepheshe, ngoba izakhamzimba ngokweqile kulimaza njengokungenisa ukuntuleka kubo.

ubuthongo Luhlelo

Abasebasha bangasiza ukulala amahora 4-5 ngosuku futhi ungazizwa ukhathele ngesikhathi esifanayo. Ngeshwa, labo izinsuku kade laphela, futhi manje udinga kabusha okungenani amahora angu-7-8.

20-30 amagremu amathathu amaprotheni ukudla ngayinye

Ngeshwa, njengoba sikhula, nemisipha yethu siqale ukuba singantengantengi. Ukuze uzigcine isesimweni esihle, udinga amaprotheni. Qiniseka ukuthi njalo lapho udla wena obungakanani 20-30 amagremu amathathu amaprotheni. Khumbula ukuthi imisipha izicubu kungaba azixoshe amafutha.

Antioxidants ngaphezulu

Njengoba sikhula, umzimba udinga Antioxidants ngaphezulu. Asiza ukulwa nezinkinga zesikhumba ezihlobene nokukhula, ukuthuthukisa umsebenzi mzimba ngisho ukuvimbela ezinye izinhlobo zomdlavuza.

Faka ekudleni-omega-3 okunamafutha acid

Naphezu kweqiniso lokuthi kule minyaka eyishumi eyedlule sekuwumkhuba ukudla anathematize okunamafutha, ezinye zazo ziwusizo kakhulu. Kuyinto i-omega-3 okunamafutha acid ezitholakala izinhlanzi, amafutha omnqumo, amantongomane, ukwatapheya.

Yenza ekudleni kwakho kuhle ukuba inhliziyo

Lapho usemncane, wena cishe ukhathazeke ekubhekaneni yisimiso senhliziyo nemithambo yegazi. Sekuyisikhathi banakekele "nangomzimba" wakho ngosizo imikhiqizo ewusizo. Makudle fibre Ukudla okune-fibre, ukubukela ezingeni cholesterol egazini. Pheka ukudla zakho siqu ngendlela kubhayela double bese ulahla inyama kusetshenzwe.

Watch out for calcium ezingeni

Enye impikiswano ebalulekile ukuthi amanga elabo abantu abavuthiwe - a thinning ithambo izicubu. Ukuvimbela engadingeki eziphukile, ubuke ne-calcium eyanele. It ingatholakala imikhiqizo yobisi Izithako zokudla.

Unite Group

Kulula kakhulu ukuphoqelela enempilo, teaming nabantu abakhalayo nibe nemigomo lefananako.

Ungakhohlwa amayelana nemisebenzi yabo yokuzilibazisa

Sibheke kukhalenda yakho. Zikhona amahora ambalwa ukuze imisebenzi zakho ozithandayo? Sekuyisikhathi ukulungisa inkinga. Sekuyisikhathi ukuba sikujabulele ukuphila.

Ukufonela umngane

Ungakhohlwa ulondoloza osekukade izixhumanisi omphakathi. Call abangani ubameme sishaywe umoya. Ngakho nemisebenzi yakho yenjwayelo babe kujabulise kakhudlwana.

Qhubeka

Futhi ake umsebenzi ngokweqile esikhathini esidlule, lokhu akusona isizathu ukuba ayiyeke le ukunyakaza. Uma ukwazi ukuhamba, ukubhukuda noma ugibele ibhayisekili, abayeki nikwenza. Ukuvivinya umzimba kusiza kulesetayelekile umzimba futhi kuvimbele imisipha ukulahlekelwa.

Qaphela kariotrenirovok kwagcizelela

Uma uzama ukuletha isisindo emuva evamile ngosizo cardio sina, uyazi ukuthi zilangazelele.

ukuzindla

Hike ejimini kuqinisa umzimba, nokuzindla kuyinto ekusebenziseni isizathu. Ukuzindla, abantu banciphise umthelela ukucindezeleka, ukucindezeleka nokukhathazeka. Futhi ukuletha kwengqondo nomzimba kuvumelane usizo yoga.