Eyona ndlela ilungileyo yokuhlala usempilweni emva kweminyaka 40

Njengokuba abantu abadala, bona soyike balindelwe utshintsho olukhawulezileyo emzimbeni wakhe. intlanganiso umdla Ingakumbi ibonakala nokuvuthwa amabhinqa. Kwaye akukho kwi imibimbi ngaphezulu. Abameli Kwisiqingatha entle uluntu yika imbonakalo wayedla extra, amalungu abe buhlungu, kwaye lingwevu. Zonke ezi loyiko siyayiqonda kunye explainable. Emva kweminyaka engama-40, nethe emzimbeni ehla ngokukhawuleza. Kodwa ke oku akuthethi ukuba abasetyhini abakwazi nokuchuma nokuhlala kwiimeko ezintsha. Ukuba ufuna ukugcina impilo yakho iminyaka ezayo, sicebisa ukuba banikele ingqalelo iindlela ezichazwe ngezantsi.

Gcina umkhondo ukutya

Nciphisa izabelo bakhululeke kwaye ugcine umkhondo yonke into edliwayo sasemini isidlo. Kuyimfuneko kuwe, ukuze igqithe ubukhulu ngemihla osidingayo kucetyiswa. Ekubeni ixabiso energy amandla amancinane ukutya kumndilili mayingagqithi calories 1500 ngosuku.

Bayakhohlwa iswekile

Nika up iswekile ukuba buselwe iti okanye ikofu. Kuvumeleke kuphela isixa amancinane iilekese, a ibhotolo encinane kunye newayini ebomvu. Ukuba awukwazi ukuphila ngaphandle ngolangazelelo iziselo, iswekile obambeleyo stevia. Oku kuya kukunceda ufumane ukususa ukudumba.

Adle njalo

Control nendlala ziya kwahluka izidlo. Ukunciphisa ubungakanani ukutya kwipleyiti, udle amaxesha 4-5 ngosuku, zonke iiyure ezi-2.

Yitya uyaqaphela

Xa uqala ukutya ngabom, kodwa xa ngokwenene uzive ulambile, ungakwazi ngokulula ungaphulukana wayedla ambalwa xa isibini kweenyanga. I bakhulu iintshaba zakho - oko sisithukuthezi noxinezeleko. Rhwebani, wena into ebalulekileyo kunye lonke ixesha ufuna izimuncumuncu, usele iglasi yamanzi. Oku kuya akuyekise ukudla.

Hlala kude ukudla okwenziwe

ukutya okwenziwe ukunika calories zakho ezingenanto umzimba. Kodwa kufuneka iiminerali, iivithamini kunye nefayibha. Lungisa inani kweekhemikhali emzimbeni wakho, Esayama iziqhamo organic kunye nemifuno.

Lungisa izidlo zakho

Xa imali ivuma, kuhenda ukuya zokutyela yonke imihla. Noko ke, awusoze uyazi ukuba kumpheki wongezelele esityeni sayo utyikityo. Zama ukugcina ulawulo ukutya ingadliwa, kodwa ukuze ukwenze oku kufuneka ukupheka ngokwakho. Kodwa unokuqiniseka ukuba sauce yakho asiyiyo gram enye iswekile.

Yiba enengqondo

Ukuba ufuna ukwehlisa umzimba, kodwa ukuba awukwazi, ngoko ke ingxaki ilele nengqondo yakho. Misa ingqondo yakho phezu ezitsho echanekileyo uze uzame ukujonga izinto ngendlela eziyiyo. Nciphisa ubunzima engama-40 sele intsonkothe ngaphezulu kunayo 20. Ukuvelisa inkqubo ngokwenene kuya kukunceda.

ukumisa novalo

Xa usithi "ndlela ntle 'ixhala, uya kubona ukuba ubomi bumnandi. Kwenza akukho mqondo yakuzixhalisa malunga elidlulileyo, zange uza kubuya. Kwakhona nganto ucatshukiswa ngekamva, kuba alikafiki. Ndihlangule amagxa ukusuka umthwalo onzima yokuziphatha.

Ukutya Plant zithatha iipilisi

Nokuba ukuba unesifo esinganyangekiyo kakhulu, ezifana seswekile okanye lwegazi, akukho mfuneko yokuba ukutya esutywe iipilisi. Iliso ukwenziwa iswekile kunye noxinzelelo lwegazi. Uya kumangaliswa, kodwa ukuba la manani ukunceda ukutya okuqhelekileyo. Quka kwisidlo sakho imifuno ngakumbi, amandongomane, iimbewu kunye neenkozwana yonke.

Unlive

Yokuphila ayixhomekekanga ukutya elinye. Kufuneka ibe iseti enempilo ukuba uya ukugcina rhoqo.

Yithi "hayi" carbohydrate yaza yahluzwa

Ngokunxulumene linyuke kweenkqubo pathways, emva kweminyaka engama-40 kuyimfuneko ukuba kuthi ndlela-ntle nje kuphela iswekile yasulungeka kodwa kunye carbohydrate ngokukhawuleza ukutya.

Sela amanzi kakhulu

Ngcembe kwandisa ukusetyenziswa kwamanzi acocekileyo ilitha enye ngosuku. Ukongezelela koko, ukongeza kwizidlo yemixoxozi ezintsha. Ezi tricks kuya kuthintela kukuzingxala uxinezeleko.

Musa bayakugculela wena

Shiya lo mkhwa ngokuma esikalini yonke imihla. Sele ukwazi ukuba unciphise umzimba xa ngumntu omdala kakhulu nzima kakhulu, ngoko nceda uyeke iimvakalelo ezingeyomfuneko. Kunoko, yenza umlinganiselo kanye kuphela ngenyanga.

Lahla likhoboka ukutya

Umxhesho ingqalelo izithintelo kakhulu, kodwa ke kwimeko yakho kuyimfuneko ukuba balahle ngamakhoboka ukutya. Ukuqwalasela ukuba ingxaki yakho - akukho utyebile, kunye ukufuna ukutya kamnandi kunye okunesitatshi.

kilojoules

Thina siyavuma ukuba siphila kanobom zinqanda buhlungu. Akukhathaliseki ukuba ugqibe ukuba ubaphathe ngokwakho ukuba into ezimnandi. Fundisisa ubume imveliso kunye nexabiso calorific. Unga lula ukutya xa kuhanjiswa yepasta ukuba nithe anavuma, azise iitumato fresh.

izinga Lower of ekumgangatho ophezulu Amazing

Njengoko imizimba yethu ubudala, abanako ukugcina umgangatho ofanayo uqeqesho umfutho kwiminyaka eyi-20 eyadlulayo. ngaba ubungayi kufuna indlela yokubonisa amandla abo phezu obuqinileyo naabo ababathandayo, thatha inyaniso jonga kwi iliso nokunciphisa isantya.

Musa ukuzama ukubuyisela Training Ukudla

Enye yezinto iimpazamo ezinkulu zonke dieters ngumnqweno ukuba basebenze ngaphandle calories ku ejimini. Khumbula ukuba ehlise ukutya. Isicwangciso sakho bit lixesha.

Funda emzimbeni wakho

Ukuba utshintsho emzimbeni wakho kungabonwa ngeliso lenyama, izizathu zabo ngokufunda nje. Buza ugqirha wakho malunga nenqanaba lokwenziwa hormone emzimbeni wakho. Oku kuya kukunceda ukuba ukubala eseleyo ekudleni kunye nomsebenzi ngokwasemzimbeni.

Nciphisa ukusebenzisa caffeine

Nivile ukuba emva kweminyaka 40 kuyafuneka kukunciphisa isixa caffeine bagqitywe, kodwa sekunjalo akazange ukuthobela eli cebiso. Zama ukuba babambelele eqhelekileyo (35-80 mg ngosuku). Kanye njengoko iqulethwe lwalunye ukhamba espresso.

Musa ukusebenzisa izongezo ngaphandle kokuba amacebiso oogqirha

Namhlanje, phantsi koxinzelelo intengiso, unako ngokulula babe ngamakhoboka i "ipilisi magic, ayolule ulutsha kunye nobuhle." Noko ke, musa nika iivithamini kunye nezongezelelo zesondlo ungumnikazi okwangoku. Nokuba ucinga ukuba azinazo ngokwaneleyo ivithamin D okanye calcium, ukuze Unokulibala ukuthatha ingqalelo isixa kwezimbiwa ziphele nge ukutya. Themba nabasebenzayo, ngokuba izondlo abangaphezu kwemfuneko kanye njengokuba ziyingozi njengoko yokuswela kwabo.

ubuthongo Schedule

Abantu abatsha banakho ukulala iiyure 4-5 ngosuku kwaye uzive udiniwe ngexesha elifanayo. Ngelishwa, ezo imihla eside, kwaye ngoku kufuneka ukuba baphinde iiyure ubuncinane 7-8.

20-30 grams protein isidlo nganye

Ngelishwa, njengoko sikhula, izihlunu ethu aqala ukuba buthathaka. Ukuze sihlale nabo kwimilo elungileyo, udinga protein. Qinisekisa ukuba kudla 20-30 iigram leeprothini zonke isidlo. Khumbula ukuba ijwabu kwezihlunu nga asuse ngamanqatha.

Antioxidants ngaphezulu

Njengoko sikhula, umzimba kufuneka Antioxidants ngaphezulu. Zinceda ukulwa ezinxulumene-yobudala iingxaki ulusu, ukuphucula umsebenzi omzimba kunye nokuthintela ezinye iintlobo zomhlaza.

Quka ezityiwa omega-3 fatty

Nangona yokuba kule minyaka ilishumi idluleyo kuye nendlela ukutya anathematize okunamafutha, ezinye zazo ziluncedo kakhulu. Lo omega-3 fatty efumaneka iintlanzi, amafutha omnquma, iinuts, zeavokhado.

Yenza okulungileyo yakho yokudla intliziyo

Xa wawusemncinane, kunqabile ukuba ukhathazeke yokujongana nemithambo yegazi. Lifikile ixesha lokuba anyamekele "injini" lwakho ngoncedo ziimveliso ezinoncedo. Nika bakhethe indla zizityebi ifayibha, bukela umgangatho cholesterol egazini. Lungisa izidlo zakho ngendlela kwibhoyila kabini kwaye ulahle inyama zigqithiswe.

Qaphela ukuba kwinqanaba calcium

Omnye umba obalulekileyo uyalalela abantu abaqolileyo - a ukuxozwa yethishyu ithambo. Ukuthintela engafunwayo ezaphukileyo, lindela calcium otyiwa. Luyafumaneka kwi iimveliso zobisi kunye izongezo zokutya.

Unite Group

Kulula kakhulu ukuba ukunyanzelisa enempilo, uphelekwe nabantu neenjongo ezifanayo.

Musa ukulibala malunga zokuzonwabisa

Thatha ujongo kwi ikhalenda yakho. Ingaba kukho ezimbalwa iiyure ezingakumbi kwimisebenzi yakho oyithandayo? Lifikile ixesha ukulungisa le ngxaki. Lixesha ukunandipha ubomi.

abize umhlobo

Musa ukulibala ukuba ahlale ixesha elide-emi links zentlalo. Biza abahlobo ubameme ukuba uhambe. Ngoko imisebenzi yakho yesiqhelo kuba mnandi kakhulu.

Qhubeka

Kwaye ke umzimba kakhulu kwixesha elidlulileyo, oko kukuthi akukho sizathu sishiye intshukumo. Ukuba nako ukuhamba, ukuqubha, okanye ukukhwela ibhayisikile, musani ukuyeka ukwenza oko. umsebenzi Physical kunceda ukubuyisela ukutya uze ukukhusela ulahleko lwe kwezihlunu.

Lumkela kariotrenirovok kuqiniswe

Ukuba uzama ukuzisa ubunzima zibuyele esiqhelweni ngoncedo Cardio kakhulu, uyazi ukuba sishukumisa awuzali.

uzindle

Ngeenyawo ukuya ejimini komeleza umzimba, nokucamngca kuyinto ekusebenziseni engqiqo. Izindla, abantu ukunciphisa impembelelo stress, badandatheke nexhala. Kwakhona kuzisa ingqondo nomzimba ngokuvisisana uncedo yoga.