Ukunciphisa umzimba akukaze kube yinto elula, ubuncinci kubantu abaninzi. Into ephinda ibenzima ngakumbi njengoko ixesha lihamba. Xa usemncinci umzimba usebenza ngakumbi, utshisa amanqatha ngokulula kwaye ngotshintsho oluthile ungalahlekelwa ezo kilos ezongezelelweyo ngokulula. Kodwa emva kweminyaka emi-4, oko kuba yi-chimera, ngakumbi kwisini sowesifazane.
IiHormone azincedi ekulawuleni ubunzima, ngaphezu koko, ziintshaba zesikali. Ukongezelela, i-metabolism iyancipha kwaye amafutha aqokelela ngokulula kwezo ndawo zisikhathaza kakhulu. Isisu, amathanga okanye isinqe zezona zichaphazeleka ngamafutha emva kwama-40, kwaye ukuba oko akwanelanga, Yeyiphi eyona nto inzima ukuyisusa?.
ukunciphisa umzimba emva kwe-40
Ukuba kunzima akuthethi ukuba akunakwenzeka kwaye umntu uyazivumela ukuba anikezele, azilahle kwaye azinikezele kwinto yokuba ukulahlekelwa ubunzima kunzima kakhulu. Kwaye ayisengomba wobuhle, yileya ubunzima bomzimba obugqithisileyo bungumngcipheko kuzo zonke iintlobo zezifo. Ke ngoko, kubaluleke kakhulu ukukhetha ubomi obunempilo kunye nemikhwa enempilo ekuvumela ukuba ukonwabele ukudlula kweminyaka usempilweni entle. Ukuba ufuna uncedo lokunciphisa umzimba kwaye ufumana ubunzima kuba ungaphezulu kwama-40, nanga amanye amacebiso aya kukunceda ngokuqinisekileyo.
Ukuzivocavoca kweCardio yonke imihla
ICardio ikhawulezisa imetabolism yakho ngokulula, ifuna ukuba usebenzise amanqatha agciniweyo ukuze ube namandla. Ngale ndlela, ngokuhamba okanye ukuqhuba yonke imihla ubuncinane imizuzu engama-30 ngesantya esihle, unokunciphisa umzimba ngendlela ephilileyo, kunye nokuqinisa nokuchaza umzimba wakho. Nangona kunjalo, Akuloncedo ukuzibulala ukuhamba usuku olunye ngeveki. Kubalulekile ukuba i-cardio ngumsebenzi wemihla ngemihla kwaye ixesha elide uwenza, ngcono.
Ukutya okutyebileyo kwefayibha yonke imihla
Ukugcina umnqweno wakho wokutya, kubalulekile ukuba utye ukutya okutyebileyo kwifiber yonke imihla, okuthatha ixesha elide ukuhlafuna kunye nevolumu enkulu, ukuze uzive unelisekile ixesha elide. Ngale ndlela ulawula ukutya kwakho iiyure ezininzi, ukuphepha amashwamshwam angekho mpilweni. Ukongeza, iifiber zikunceda ukuba ube nokuhamba kakuhle kwamathumbu kwaye uphephe ukudumba kwesisu.
uqeqesho lwamandla
Ukususela kwiminyaka engama-30, izihlunu ziqala ukulahlekelwa ubunzima, nto leyo inciphisa imetabolism ngakumbi. Ngoko ke, kubalulekile ukwandisa ubunzima bemisipha ukuphucula ukulahleka kwamafutha. Ukwenza oku, kufuneka wenze umthambo amandla ubuncinane 2 okanye 3 amaxesha ngeveki. Ungasebenzisa i-dumbbells, i-elastic bands okanye khetha imisebenzi epheleleyo kwaye icetyiswa njengeepilates.
Yandisa iprotheni yakho
Ukuba ufuna ukunciphisa umzimba kufuneka unyuse iprotheni yakho. Olu hlobo lwezondlo luthanda ulawulo lokutya, kuba imvakalelo yokuhlutha ihlala ixesha elide kunelo linikezelwa kokunye ukutya, okufana neecarbohydrates. Kwelinye icala, iiprotheyini zikhawuleza imetabolism kwaye ngale ndlela umzimba wakho utshisa amanqatha ngempumelelo ngakumbi. Ngamafutshane, iiprotheyini zingamaqabane akho ukuba ufuna ukunciphisa umzimba emva kwama-40.
imfazwe neswekile
Iswekile imbi kwimpilo ngenxa yezizathu ezininzi, kodwa kumcimbi okhoyo, nangakumbi. Ngenxa yotshintsho lwehomoni, iswekile igcinwa njengamafutha. Ngoko, ukuba ufuna ukunciphisa umzimba okanye ugweme ukubufumana, kufuneka uphelise iswekile yokutya kwakho, kunye nazo zonke ezo mveliso zifihla phakathi kwezithako zazo.
Ukulahlekelwa ubunzima emva kwe-40 yinto yokunyamezela
Akukho fomyula yomlingo yokunciphisa umzimba, nasemva koko Isiphelo 40 okanye nakweliphi na elinye inqanaba lobomi. Into ekhoyo kukunyamezela kunye namandla. Akuloncedo ukwenza umthambo ngamaxesha athile, kwaye akuloncedo ukulandela ukutya okungqongqo kangangeentsuku ezimbalwa, emva koko uzifake impelaveki. Isitshixo sikwi-balance, kwaye kule meko malunga nokutya kakuhle, yenza umthambo kwaye uphelise yonke into engakuncediyo. Ngaloo ndlela, uya kukwazi ukunciphisa umzimba emva kwe-40 kwaye ube nomzimba ophilileyo kunye namandla.