Ukugwema i-Bermuda Triangle Yokunqamuka Kwesisu
Ukuphela kwenkathi yakho yinto abanye besifazane abafuna ukugubha, kepha inqubo yalokho ingadonsela iminyaka engu-10 noma ngaphezulu (eyaziwa ngokuthi i- perimenopause ) ngaphambi kokugcina ukufika esikhathini sokuqala, isikhathi esiningi sithinta ukuzuza kwesisindo. Ngisho abakhuthele, abesifazane abanempilo bangathola isisindo eminyakeni eholele ekunqophiseni isikhathi, kepha akunakugwemeka. Funda ukuthi ungenzani ukuphatha isisindo sakho ngesikhathi sokuya esikhathini.
Okwenza Sithole Isisindo
Isizathu esenza sibe nesisindo siyindaba yamakhilogremu ngokumelene nekhalori ngaphandle - njengokungathi, kukhona okungena okuningi kunokuphuma. Yini eyenza lokhu kuzuze isisindo, kodwa-ke, lapho ukuphazamiseka kuvela khona ngoba, njengoba abanye abaklayenti bami abakhuthele bathi, inzuzo yesisindo ibonakala ingabikho ndawo. "Ngenza okufanayo nokudla okufanayo, njalo nginezitho zangasese," kusho omunye uklayenti.
Ngeshwa, kune-Bermuda Triangle effect eyenzeka ngaphambi nangesikhathi sokunqamuka kwesikhashana, izinto ezintathu lapho, lapho zihlanganiswa, ziholela ekuzuzeni isisindo:
- Ukudla kwekhalori okwandisiwe : Izifundo zibonisa ukuthi abesifazane badla amakholori amaningi njengoba i-estrogen yenqamuka futhi sifuna amafutha amaningi noshukela futhi angenamsoco, ukudla okunelisayo okunamaprotheni ne-fibre.
- Ukunciphisa umsebenzi wokuzivocavoca: Umsebenzi wokuzivocavoca ngokweqile wehlisa futhi, ngokuvamile ngaphandle kwethu ngisho nokuqaphela. Lokhu kungase kuhlanganiswe ezinye zezimpawu zokumisa nokuya esikhathini njengokufana nokukhathala, ukugula okulukhuni, ukucindezeleka nezinye izinguquko zemizwelo.
- I-RMR yenciphile : Abacwaningi abasolwa ukuthi ukuncipha i-estrogen kunganciphisa ukuphumula kwakho kwesilinganiso semethamo (RMR) ngamakhilomitha angu-40-70 ngosuku, ama-calories ayengeza uma ungawabuyisi ngokudla nokuzivocavoca.
- Kusobala ukuthi i-estrogen idlala indima ebalulekile ekulawuleni isisindo. Ithinta izifiso zethu, ukuthi sisebenza kanjani futhi ukudla esikufisayo. Ukuntuleka kwayo kungashintsha ngisho nendlela amafutha asakazwa ngayo, ukufaka kuyo esiswini esibeka engozini yesifo senhliziyo nesifo sikashukela. Kunezinye izinkinga ezihlobene nobudala ezingenza izinto zibe zimbi nakakhulu: Ukulahlekelwa kwemisipha namandla we-aerobic kanye nokwehla kwenani lamakholori owashisayo ngesikhathi sokuvivinya umzimba. Ekuzivocavoca, Ukutholakala Kwesisindo Nokunqamuka Kwesimiso, uWendy Kohrt uthi owesifazane omncane, onompilo angakhuphula ukusetshenziswa kwamandla akhe ngamaphikori angu-8-10 ngomzuzu ngesikhatsi sokuvivinya umzimba, kanti owesifazane oneminyaka ephakathi angakwazi ukukhuphula ngamakhilogreli angu-6-8 umzuzu. Lokho kusho ukuthi ukugcina ikhalori efanayo kuyashisa kungadinga ukuzivocavoca okuvamile futhi / noma ngaphezulu.
- Lokho akusho ukuthi uzolahlwa ukuthatha isisindo kanye nokuzivocavoca ngumzila wakho wokuqala wokuvikela ngokumelene neBermudda Triangle yokumisa esikhathini.
4 Izinto Ongayenza Ukugwema Ukutholakala Kwesisindo
Uma ukhungathekile ngezinguquko emzimbeni wakho obonakala sengathi awuveli ndawo, kunezinto ongayenza ngazo. Ngokudala ukusebenza okusebenzayo nokubuka kwezinye izindawo zokuphila kwakho okungase kube negalelo enkingeni, ungathola isisindo sakho ngaphansi kokulawula.
- Engeza ukuxhuma ku-Cardio yakho - Ukuthi usebenza kanzima kanjani ngokuqondile ngqo namakhilogremu amangaki oshisayo futhi ukwandisa amandla angakusiza ushise ngaphezulu ngaphandle kokufaka isikhathi noma imvamisa ekusebenzeni kwakho. Nakhu ongakwenza:
- Zama Ukuqeqeshwa Kwesikhashana noma Ukuqeqeshwa Okuphakeme Kwezinga Lokumelana Nendawo
- Funda izindlela ezingu-5 zokwengeza amandla ekusebenzeni kwakho
- Funda indlela yokushisa amafutha amaningi nge-cardio
- Ukwandisa Ukuvama Kwakho - Uma ungaxoshwa ezinsukwini zakho zokuzivocavoca, zama ukwengeza olunye usuku lwe-cardio. Ngisho ukuhamba okuhamba ngamaminithi angu-20 okwanele kukwanele ukukhulisa ikhalori yakho.
- Ukwandisa isikhathi sakho - Enye indlela ukwenza ukusebenza kwakho kube isikhathi eside. Zama ukungeza ama-5-10 amaminithi kokusebenza kwakho okukodwa noma ngaphezulu ukuze ushise amakholori ambalwa.
- Yenza Abangane Ngokuqeqesha Amandla - Konke okwenzayo, ukuqeqeshwa kwamandla kubaluleke kakhulu ekugcineni amandla akho, ukulinganisela, ubukhulu besisindo nesisindo uma ukhula. Izifundo zibonisa ukuthi abadala asebekhulile bangakhuphula ukuphumula kwesilinganiso samandla nokusetshenziswa kwamandla ngokungeza ukuqeqeshwa kokuphikiswa. Ucwaningo olulodwa lubonisa ukuthi inhlanganisela yokuqeqeshwa kwe-cardio nokuqina kwamandla, kanye nokudla okunomsoco, kuyindlela engcono kakhulu yokunciphisa amafutha esiswini. Thola okuningi ukuqeqeshwa kwamandla:
Phakamisa inzima - Abesifazane abaningi abaphakamisi isisindo esanele ngoba besaba ukukhukhumeza noma ukuzilimaza. Uma ungumqali, sebenzisa izisindo ezinzima ngokuhamba kwesikhathi kodwa, uma unolwazi, uzama ngokwanele ukuthi ugcwalise u-8-10 u-reps womsebenzi ngamunye uzokusiza ukwakha imisipha eminingi. I-rep yakho yokugcina kufanele ibe nzima, kodwa kungenzeka ngefomu elihle.
Hlanganisa phezulu - Zama imizila yokuhlukanisa lapho usebenza khona amaqembu e-muscle ahlukene nsuku zonke ukuze ugxile kakhulu emisipha ngayinye. Zama amasu okuqeqeshwa ahlukene njengama-drop sets (uqala ukukhululeka futhi ulahle isisindo sakho ngo-20% ngesethi ngayinye), ama-supersets (enza ama-exercises amabili emisipha efanayo, enye emva komunye) noma ezinye izindlela zokuqeqesha ukushaqeka nokusekela umzimba wakho.
Hasha umqeqeshi . Uma uzizwa sengathi wenza konke okulungile futhi ungakapheli amandla, umqeqeshi angakusiza ukuba ubone indlela engcono kakhulu yokushintsha okwenzayo ukuze uthole imiphumela engcono.
3. Gxila kwizinguquko ezincane
Inzuzo yesisindo eyenzeka ngokunqamuka kwesikhashana ivame ukubangelwa ukunyuka okuncane kwamakhilori ahlanganisa phezulu kwesikhathi - ukudla okungenani kancane, ukuhamba kancane kancane futhi, ngokuqinisekile, isisombululo sokudla okungamakhilogremu ambalwa kunalokho. Izindaba ezinhle ukuthi izinguquko ezincane zingaphinde ziguqule lezi zinto, izindaba ezinhle uma ungafuni ukudlulisa impilo yakho yonke.
4. Ziqaphele
Ukugcina ithrekhi yemikhuba yakho yansuku zonke, ukudla nokuzivocavoca kungakusiza ukuba uhlale phezulu kwesisindo sakho futhi uqaphele uma ama-calories engeziwe ayengena. Lokhu akukona ukukhipha yonke into oyidlayo noma ohamba ngayo, kodwa ukuze uqaphele okwenzekayo jikelele. Ezinye izindlela zokuziqapha:
Gcina i-Food Journal - Lena indawo enhle yokuqapha ukudla kwakho, ukudla okulula, nama-khalori, kodwa nokugcina ithrekhi yezinkanuko zakho futhi uthole izindlela zokubhekana nazo ezingeke zinciphise ukudla kwakho.
Gcina i-Workout Log - Ukulandelela umzimba wakho, isisindo, u-reps, nokusetha kungakusiza ukuba uthuthuke ekusebenzeni kwakho kokuqeqeshwa kwamandla futhi uqiniseke ukuthi uyinselele ngempela.
Gcina i-Activity Log - Ukulandela ukuhamba kwakho (noma ukungabi khona kwayo) njalo kungakutshela ukuthi usebenza kanjani futhi, okubaluleke nakakhulu, lapho ungathuthukisa khona. Isibonelo, uhlala ngaphezulu emva kwemini? Lokhu kungase kube yisikhathi esihle sokuhamba noma ukwenza ukuzivocavoca okulula ukulwa nokukhathala ngemuva kokudla kwasemini.
Gcina I-Health Journal - Yilapho ungakwazi ukulandelela amaphethini okulala, izimpawu zokuya esikhathini , indlela ozizwa ngayo namathuluzi ozama ukulawula izimpawu zakho. Uzobona ukuthi lawo mathuluzi asebenza kanjani noma uma udinga ukuzama enye indlela.
Xoxa nodokotela wakho - Kungase kube nemithi noma ezinye izindlela zokwelapha ezitholakala.
- Tweak ukudla kwakho - KuNondlo kanye nokunqamuka kwesikhathi, Umhlahlandlela wezeMpilo yabesifazane, u-Tracee Cornorth ukhombisa ukugxila ezitshalweni, emigodini, nasezinhlameni ezigcwele ngenkathi kuncishiswa amafutha aphelele, ushukela ocijiwe kanye nokudla okuphezulu kwe-sodium.
- Thola izakhi - Hlola amakholori okudla okudla njalo, njenge-yogurt, ushizi, uketshezi noma isinkwa futhi uchithe isikhathi esithile esitolo ukuze uthole ama-calories asezingeni eliphansi.
- Yidla izingxenye ezincane - Yidla kancane kancane okusanhlamvu okuncane, inkukhu encane yenkukhu, amafutha omnqumo amancane lapho uhambisa imifino - lezi zinguquko ezincane zingacosha amakholori laphaya ngaphandle ngaphandle kokwenza uzizwe unqatshiwe.
- Yiba Okusebenza Kakhulu - Umsebenzi wokuzivocavoca uvame ukuncipha ngesikhathi sokuya esikhathini ngoba kunzima ukulwa nokukhathala okubangelwa ukuntuleka kokulala, ukukhanya okushisayo, ukukhathazeka nokucindezeleka. Ukuzivocavoca nokunyakaza kwansuku zonke kungasiza ukulwa nalezi zimpawu ngenkathi kudala amandla. Yonke into encane ibalwa kufaka phakathi imisebenzi yasekhaya, ukuhamba okufishane ehhovisi noma endaweni, ukuma njalo ngangokunokwenzeka nangakho konke okukusiza ukugwema ukuhlala isikhathi eside. Kungase kudingeke usebenze ezintweni ezinjengokuzindla noma ezinye izindlela zokunciphisa ukucindezeleka ukukusiza ukuba uhlale uzolile futhi uzinze kakhulu.
Ukungena esikhathini sokumisa esikhathini akusho ukuzuza okuzenzekelayo, futhi akusho ukuthi umzimba wakho ngeke uphume kwezinye izinguquko kungakhathaliseki ukuthi wenzani. Zama ukusebenza nalokho okukulawulayo: Kungakanani ukuhambisa, lokho okudlayo, indlela obhekana ngayo nokucindezeleka nemizamo oyenzayo yokubhekana nezimpawu zokuya esikhathini sokuhamba ngendlela engcono kakhulu ongayenza. Ukuphatha lokho ongakwenza nokuvumela umzimba wakho ukuba uphendule emizamweni yakho kungakusiza ugcine isimo sengqondo esinempilo mayelana nezinguquko ozobhekana nazo.
Imithombo:
I-Arciero PJ; I-CL yeZizwe; UMartin-Pressman R; et al. Amaprotheni amaningi okudla kanye nokuzivocavoca okunamandla okuhlangene okunamandla nokuthuthukisa ukuvivinya umzimba kuthuthukisa ukusabalalisa kwamafutha emzimbeni kanye nezinto ezibangelwa ingozi yomzimba. I-Int J Sport Nutr Exerc Metab. 2006 Aug; 16 (4): 373-92.
Campbell W; I-Crim MC; I-VR encane; et al. Izidingo zamandla ezandayo kanye nezinguquko ekubunjweni komzimba nokuqeqeshwa kokumelana nabantu abadala. I-Am J Clin Nutr. 1994; 60: 167-175.
I-Kohrt, i-W. Ukuzivocavoca, Ukutholakala Kwesisindo Nokunqamuka Kwesikhashana. Medscape, 6/29/2009
Lovejoy J; I-Champagne C; de Jonge L; et al. Ukwandisa amafutha we-visceral nokunciphisa amandla okusetshenziswa kwamandla ngesikhathi sokuguqulwa kwamadoda. I-Int J Obes (Lond). 2008 Juni; 32 (6): 949-958.
I-Poelman E; I-Toth M; I-Gardner A. Izinguquko Ekulinganisweni Kwezamandla Nokwakhiwa Kwemzimba Ngesikhathi Sokuyeka Isikhathi. Ama-Annal of Medicine Internal November 1, 1995 vol. 123 cha. 9 673-675