□ Umsebenzi oBelwe, Umsebenzi kunye noLawulo lweMlinganiselo: Ulwazi oluninzi malunga neFat yamaPhakathi ngexesha leMenopause kunye neNgcebiso yeMisebenzi yeMihla ngemihla efanelekileyo
I-Menopause yinxalenye ebalulekileyo yobomi obudlalwa ngabo bobabini, kwaye utshintsho lwezempilo nolwengqondo luye lwabangela utshintsho olukhulu kumzimba. Nokuba kukunciphisa ngokukhawuleza kwe-estrogen kwi-women, okanye ukunciphisa kancinci kwe-testosterone kwi-men, zombini zineempembelelo eziphawulekayo kumzimba, iimeko, kunye nomzimba. Enye yeempembelelo ezikhaliphayo kwaye ezibuhlungu kakhulu ziphumeza ubunzima be-fat kumzimba ophakathi, ekwenziwa kwi-oyile yangaphakathi, okubangela ukwandiswa kwamasentimitha, utshintsho kumlinganiselo womzimba, okanye kugqugquzela ukungakholeleki kwaye kukhathazeke ngempilo. Kulolu hlobo, eli nqaku liza kujolisa kwizizathu zomzimba nezengqondo, ucwaningo lwesayensi, ukuvavanya kunye nolawulo, kunye neenkcukacha eziphambili zendlela yokuzilolonga, ukuphanda ngokubanzi, kwaye kuphuhlise iindlela ezahlukeneyo ezisebenzayo, ukunceda abafundi baphathe ubunzima bempilo kwaye baphucule umgangatho wobomi.
(1) Ukugqiba kweFat kumphakathi—Intambo yomzimba ngexesha leMenopause
1. Izizathu zokuTshintsha kweMveliso
Nangona umphakathi uhamba kwi-menopause (ngaphandle komnyaka dontsana, malunga ne-45 ukuya kwi-55), ukusebenza kwe-ovaries kuncipha ngenxa yokwehla kwe-estrogen, le hormone ithintela kuphela indlela yokuzinika, kodwa ikwasebenza kwimichiza ye-fat, ubungakanani be-insulin, kunye neepesenti zokunciphisa umzimba. Xa umgangatho we-estrogen wehla, i-fat ye-subcutaneous eyayiqhutywa emathinini nakwiinhlamvu ibuya ebandlalala kumaphakathi, ngokwenza ubume be-apple busondele kakhulu. Ngexesha elinjalo, umgangatho we-basal metabolic rate uhlala usiya phantsi, kwaye umthamo we-energy ohlangabezana nawo usuke wehla, ukuba iisimilo zokutya aziphathwa ngexesha elifanelekileyo, i-energy ephumayo iya kumiswa kumphakathi.
Abantu besilwa bayakhula ngenxa yokwehla kwe-testosterone (i hormone yesilwanyana) ngenxa yokwandisa kweminyaka, ibangela ukuncipha kwemithambo kunye nokwandisa kwe-fat. I-testosterone ikwasebenza kwi-fat distribution kunye ne-energy consumption, ukuncipha kwayo kuholela ekwehleni kwamalungelo e-basal metabolic rate, kunye nokuphucula ukungabikho kwe-fat, ngakumbi i-fat yangaphakathi.
2. Ulwazi lweMveliso lweMetabolic Syndrome
Ubuqe be-fat kumphakathi abuhlali bungeleleneyo, kuziwa kwimpuzi ezininzi zemijelo ye-sicker: umphumo ophezulu, umphumo ophakamileyo, imiphumo ye-vascular, njl. Njengoko i-fat yangaphakathi ikwasebenzisa i--inflammatory cytokines kunye ne-hormones ezingalunganga, ibangela i-insulin, yenza umphakathi ophuhlisayo umphakathi ube yingozi ye-metabolic syndrome.
3. Iingxaki zengqondo kunye neengxaki zokulala
Iingxaki zengqondo ezithintekayo ngexesha le-menopause (njengokutshintsha komfanekiso ngokwakho, uguquko kumalungelo emisebenzi okanye emakhaya), kunye nomgangatho wokulala ophantsi, kudla ngokukhuthaza ukwandiswa kwe-hormone ye-stress (cortisol), ukujolisa ekubeni kwe-fat kumphakathi. Osome eendaba zimbaxa ziye zaphosa ukuba umjikelo we-high cortisol udibene nesikhumbuzo esikhulu.
(2) Ukuvikeleka kunye noMkhwa weMveliso
1. Ukulawula Ukutya—Ukwakha umgangatho we "High Fiber Low Sugar"
- Ulawula umthamo wamaxabiso epheleleyo ngosuku, ukunceda ukwandisa
- Nceda uphucule i-sugar yendalo kunye nemveliso ye-high glycemic index (GI), njengomgubo omhlophe, ukudla okumnandi
- Ukufumana i-grain, amavanda, imifuno, iziqhamo, kunye ne-nuts
- Ukuphumeza inani elinempilo yeprotein (njengezizathu, i-tuna, nekhanda lesikhumba), ezingasiza ukugcina imisipha
- Kwi-cooking, kunciphise ukudla okucocekileyo kunye nezinsuku ezingama-purified fatty acids
- Yongeza imithombo ye-2000ml yamanzi ngosuku, ukunceda umthamo we-hydration ngengqondo yokwakha
2. Ukuqonda Ukutshintsha kwezinto noMkhwa
- Xhobisa umkhwa wokulala, ukuze uphucule umgangatho wokulala (uvumelekile ukuba ulale phantsi kwenqanaba le-11pm kunye ne-7-8 zeeyure zoqobo)
- Funda ngokweenzweni, iziphu, kunye nezindlela zokuhluka
- Bamba umthetho ophakamileyo, vumelisa utshintsho lwezinto, kunye neebhendi zamaziko ezixhasayo
3. Ukuhlola ukungahambelani kwempilo
- Nciphisa indlela yokuhlanjululwa konyaka, kuquka i-cholesterol, i-glucose, i-hormone levels
- Kukho ubunzima bokufumana izinto ezinzima kwi-excessive waist circumference, kucelwa ukuba ubone umphakathi wesiseko sochungechungeni
(3) Iindlela ezisebenzayo zokunciphisa umphakathi kumphakathi
1. Indlela yokusebenza
Umsebenzi oqhelekileyo unokuphucula i-baseline metabolic rate, unokuphucula ukususa i-fat, kunye nokuphumelela emzimbeni kuzinako ukufunyaniswa ekuncedeni ukufana kwe-fat yangaphakathi. Ngaphandle koko, umthambo unusapho obalulekileyo, insomnia, kunye nendlela yokuxhasa, unokwenza umgangatho wobomi uphuculwe.
2. Ukuchonga umphakathi ofanelekileyo
(1) Umsebenzi oMkhulu
- Izibonelo: Ukukhawuleza, ukujolisa, ukudada emanzini, ukudlala emanzini, ukugxila kwi-gyroscope
- I-Intensity: Ngenxa ye "Medium Intensity", kufuneka kukhuthazwe ukuba ibe mnandi, noba uyalwa kodwa ungabonakali
- Ukuphosa: Qinisekisa ukuba uconywa okungenani iintsuku ezintlanu, kunye ne-40-60 imizuzu
- Umculo ophakathi: Qinisekiswa ukuba umculo unomgangatho omncinci ukuze uqhubeke okanye ufunxise umphambili, umphakathi unokubangela umthambo uphucule ngexesha le-disco, eliphezulu, kumama
(2) Umsebenzi weZimbambo
- Izibonelo: I-squat yediba, i-pushing, i-plank, i-training training, umthambo
- I-Intensity kunye neFrequence: Iintsuku ezi-2-3, i-30-45 imizuzu, khetha umsebenzi onokuthathelwa indawo, iziyobo ze-12-15 udda/ ngenyanga, ohlangabazenya i-2-3, ungaliseti i-30-60 imizuzu
- Izibonelelo: Unokwandisa izimnyama, ukunceda umphakathi wenzeke, ukuze ugcine ungazijolisi
(3) Ukujolisa kweMicimelo
- Umxholo: Ukwenjenjenje, ukukhuphula umphakathi, i-rcisibler, i-nutrition
- Iphondo: Iilibhasi ezimbini, ibhondi ye-15-20, uphucule i-2-3, Bamba umva emfuthweni
(4) I-Upholiso kunye noNkhumbuza
- Umsebenzi ophakamileyo: I-yoga kunye ne-pilates
- Uncedo lokuhlanza ukucima, lokukhulisa umphakathi, ukuyithubela i-fat
3. Umphumza wokusebenza—Umzekelo Wesley
Mgqibelo: Ukukhanya kwangama-60, (iBPM ye-120-130)
Mgqibelo: Umsebenzi we-pub (squat umgibeli, umgibeli, iyunithi, ibhodi, each 12-15 x 3) 20 + (i-pike, umgibeli, umphuma, x 15 x 3)
Mgqibelo: Khawukhetye i-yoga okanye i-pilates ye-45-60 (ukubopha)
Mgqibelo: Iinjoliso ezimbini 40 (okanye ukukhanya okunye nge-45, 140)
Mgqibelo: Ukusebenza kokukhupha iimbobo kunye neenkanyezi ngaphakathi njenge mgqibelo
Mgqibelo: Umphupukame/ubizayo (20 imizuzu)
4. Iixabiso Zobuciko
- Ukukhuthaza umgibeli we-pub 5-10 imizuzu
- Ukukhwela kuxeka ama-fat
- Uncedo ye-20g yeprotein ye-30min emva kokusebenza
(4) Izindlela zeeMveliso ezisemqoka kunye neNgxaki yeccupV
1. Ukuphila neManzi
2. Uhlanga lomntwana nothicomb umuntu ukuba wenze i-Secret
Uyajikalisa, uthatha umqoka wokubala i-enzymes eziphilayo, unokubangela umgibeli ukuze ungaphakame, kungabanzima kumatshona
3. Nge-Non-Invasive ye-Support
- Yenza umgibeli novula: i-flaxseed, sesame, cucumber, lj
- Faka i-xawns, yoXhuxhu, I-oxides, ukufana nesiko
4. Ulwazi olunyaniswayo
- Khawuthambise umjelo ojolisa ukuthanda umphumo
- Nciphisa umphumo wombhoxo oyiphilayo
(5) Ukwenziwa kwemigqibelo
1. Ukuba usemoyeni (njengokubhaqa izitha zaffect?) enzima ukuba yindidi yeepuku ze-artist,khangela umphakathi.
2. Ukukhawuliswa phakathin ke ngalo, ithabwbakhu isolates liphumile
3. Ukungenelela kwi-intellect yePhotherapy kwaye iphackademic.
(6) Ifuna ye-IQQ
- Qhubeka ngengqondo ngokubhalela phane, ukwabelana nozakwethu, uqinisekise uqhagamshelwano oluphawulekayo
- Unike unikezo lokuhamba inabacacisi, zibone bhakazikela
Ngokubala, ukwehla kwe-fat kumphakathi kwaziwa kwi-hormonal, ukuncipha kwempilo, idini elikhumbuzayo NYC. Ngoko ke, ukuba ngo-zi….