Amanyathelo okufumana umzimba omncinci kunye nogqibeleleyo emva kwamashumi amane

Akukho nto ingenakwenzeka, ukufumana umzimba omncinci kunye nogqibeleleyo emva kwamashumi amane, kukho amanyathelo amancinci ngobukhulu obukhulu, kwaye nangona ukugcina amanqatha kunye nokukwazi ukufumana ubunzima kufuneka kube lula kule minyaka, ngenxa yotshintsho kumanqanaba omzimba. umsebenzi kunye nemikhwa esebenza kancinci yomzimba, kodwa imfihlo yakho yokufumana i-A slim kunye nomzimba ogqibeleleyo inokufikeleleka

I-WebMD inikezela ngamanyathelo ambalwa alula anokukunceda ulahlekelwe isisindo kule minyaka:

1- Iziqhamo kunye nemifuno

Isiqingatha sesidlo ngasinye sifanele sinikelwe kwiziqhamo nemifuno. Eli nyathelo likunceda ukuba ufumane izondlo eziluncedo ngakumbi kunye namafutha amancinci kunye neekhalori ezivela enyameni, kubisi, okanye kwiinkozo. Ezi zidlo zinika imvakalelo yokuhlutha, okunciphisa inani lamaxesha okutyayo kunye nokunciphisa ubungakanani bezidlo.

2- Ukugcina isidlo sakusasa

Iingcali zincoma ukutya ukutya okunempilo ekuseni njenge-oatmeal okanye i-wheat toast eneziqhamo. Esi sidlo sinokunceda ukunciphisa imvakalelo yokulamba kude kube lixesha lesidlo sasemini. Ngaloo ndlela, nakuphi na ukutya okongeziweyo kuyaphetshwa.

I-3- isidlo sakusihlwa

Kukhethwa ukuba umzimba ufumane uninzi lweemfuno zekhalori zemihla ngemihla ngesidlo sasemini (ngaphambi kwentsimbi yesi-3 ntambama), kwaye kwanele ukutya isidlo sangokuhlwa esilula ukufumana iziphumo ezisebenzayo ekulahlekeni kobunzima.

4- Ukupheka ngendlela enempilo

Amafutha amaninzi kunye neekhalori ziqokelelana emzimbeni ngenxa yendlela okuphekwa ngayo ukutya. Ngoko ke, endaweni yokuqhotsa ukutya, ukuphekwa kwibhotolo, okanye ukuntywiliselwa kwioli, kunokwenzeka ukuba uxhomekeke ekubaseni okanye ekubiliseni. Ingcebiso ayiphelelanga ekutyeni ekhaya kuphela, kodwa kufuneka ilandelwe nakwiivenkile zokutyela ngokutsiba ukhetho lwezitya eziqhotsiweyo nezinamafutha.

5- Ukunciphisa iikhalori

Ngobudala, iimoto kunye nomsebenzi womzimba uyancipha, ngenxa yezizathu ezahlukahlukeneyo, kwaye nokuba ziphi na izizathu, kuyimfuneko ukunciphisa inani leekhalori umntu awayeqhelene nazo ngaphambili, ukwenzela ukuba umzamo wokulahlekelwa ubunzima uphumelele.

6- Yeka isoda

Iingcali zincomela ukusela amanzi okanye esinye isiselo sendalo, esinekhalori ephantsi endaweni yekofu eneswekile, iti, isoda okanye iziselo ezinika amandla. Iziselo ezinoshukela ziqulethe iswekile eninzi eyongeziweyo, nto leyo enokuthetha ukuba xa utyebe kakhulu, unomngcipheko wokuba nesifo seswekile.

7- Ukuzilolonga

Akukho xesha lininzi phakathi kwemisebenzi yedesika, uhambo lweemoto, ezothutho, kunye nemisebenzi yosapho, ukwenza umthambo. Kodwa kubalulekile, ukuze ugcine ubunzima okanye ulahlekelwe iikhilos ezongezelelweyo kunye nokugcina impilo enhle jikelele, ukuzinikela ubuncinane iiyure ezimbini ezinesiqingatha zokuzivocavoca umzimba ngeveki (njengokuhamba ngokukhawuleza okanye ukuzivocavoca okulula) .

8- Yakha isihlunu

Imizimba ngokwemvelo ilahlekelwa yizihlunu emva kweminyaka engama-40 ubudala, ngakumbi kubasetyhini be-postmenopausal. Ekubeni izihlunu zitshisa iikhalori ezininzi kunamafutha, oku kunokucothisa imetabolism yakho kwaye kwenze kube nzima ukulahla iipounds ezinenkani. Ukuqeqeshwa kwamandla, okufana nokuphakamisa izisindo okanye ukwenza imithambo esekelwe kubunzima bomzimba obufanayo, phantsi kweliso lengcali ubuncinane kabini ngeveki kunokunceda ukugcina le misipha.

9- Ubuthongo obuhle

Emva kweminyaka engama-8 ubudala, izinto ezininzi kunye noonobangela banokukhokelela ekuphazamisekeni kweeyure zokulala kunye neshedyuli, ukusuka kwiingxaki zempilo, ngenxa yoxinzelelo, amayeza, kunye nokuyeka ukuya exesheni kwabasetyhini. Kodwa kufuneka kwazeke ukuba abantu abangalali kakuhle badla ngokutyeba, ngoko ke imikhwa yokulala kufuneka itshintshwe kwaye kugcinwe iishedyuli eziqhelekileyo kwaye iiyure zokulala zingabi ngaphantsi kweeyure ezisi-XNUMX ngosuku.

10- Ukuhlolwa kwe-thyroid

Xa abanye abantu benengxaki yokunciphisa umzimba, nangona besitya ukutya okunempilo kunye nokuzivocavoca rhoqo, oku kuthetha ukuba i-thyroid gland ayisebenzi ngendlela efanele ngayo. Malunga ne-5% yabantu banale ngxaki, kwaye ixhaphake kakhulu kubasetyhini nakubantu abangaphezulu kweminyaka engama-60. Ukutyeba kakhulu kunokubangela ukudinwa, iintlungu zamalungu okanye izihlunu kunye nokudakumba.

11- Ukutya okuqokelelweyo

Abantu abaninzi bafezekisa iziphumo ezingcono zokulahlekelwa kwesisindo ngokuthatha inxaxheba kumaqela abakhuphisana nabalingane, abahlobo okanye izalamane, okanye ngokujoyina iqela kwimidiya yoluntu. Iingcali zikholelwa ukuba izizathu zokuphumelela kwale ndlela zibangelwa ukunceda abanye bakhuthaze ukufikelela kwiinjongo, okanye ngenxa yokuba umntu uziva ehlazekile ukuba uyawa kwaye ukhuthazwa ukuba enze okungakumbi, ukuba uzuza iziphumo ezilungileyo.