Indlela yokuLahla Ubunzima ngeXesha lokuyeka ukuya exesheni (kwaye ugcine oko)

Umxholo

• Kutheni ukuyeka ukuya exesheni kukwenza kube nzima ukunciphisa umzimba?
• Iikhalori zibalulekile, kodwa ukutya okuneeKhalori ezisezantsi akusebenzi kakuhle ixesha elide
• Ukutya okunempilo okusebenza kakuhle ngexesha lokuyeka ukuya exesheni
• Ukutya okusezantsi kweCarb
• Ukutya kweMeditera
• Ukutya kwemifuno
• Ezona Ndidi ziBalaseleyo zokuLolonga ukuThoba umzimba
• Iingcebiso zokunciphisa umzimba ngexesha lokuyeka ukuya exesheni
• Phumla, ukulala okusemgangathweni
• Unyango ngengqondo kunye noGonyo
• Fumana indlela yokuNceda uxinzelelo
• Ezinye iingcebiso zokulahleka kwesisindo ezisebenzayo
• Umgca osezantsi

Ukwehla kobunzima ngexesha nasemva kokuyeka ukuya exesheni kunokubonakala kungenakwenzeka.

Utshintsho lweHormone, uxinzelelo kunye nenkqubo yokuguga konke kunokusebenza ngokuchasene nawe.

Nangona kunjalo, kukho amanyathelo aliqela onokuwathatha ukwenza ukuba ukunciphisa umzimba kube lula ngeli xesha.

Kutheni ukuyeka ukuya exesheni kukwenza kube nzima ukunciphisa umzimba?

Ukuyeka ukuya exesheni kuqala xa umntu obhinqileyo engakhange abe sexesheni kangangeenyanga ezili-12.

Ngalo lonke eli xesha, unokufumana kunzima kakhulu ukunciphisa umzimba.

Ngapha koko, uninzi lwabasetyhini luyabona ukuba baqala ukuthoba ubunzima ngexesha lokuya exesheni, elinokuqala ishumi leminyaka ngaphambi kokuyeka ukuya exesheni.

Izinto ezininzi zidlala indima ekuzuzeni ubunzima ekuyekeni ukuya exesheni, kubandakanya:

• Ukutshintsha kwehormone: Omabini amanqanaba aphezulu kunye asezantsi kakhulu e-estrogen anokukhokelela ekwandeni kokugcina amafutha (,).
• Ukuphulukana nobunzima bemisipha: Oku kwenzeka ngenxa yobudala, utshintsho lwehomoni kunye nokwehla komzimba (,,
  ).
• Ukungalali ngokwaneleyo: Abasetyhini abaninzi banengxaki yokulala ngexesha lokuya exesheni, kwaye ukungalali kakuhle kunxulunyaniswa nokuzuza ubunzima (,,).
• Ukonyusa ukunganyangeki kwi-insulin: Abasetyhini bahlala benganyangeki nge-insulin njengoko bekhula, nto leyo enokwenza ukuba ukunciphisa umzimba kube nzima ngakumbi (,).

Ngaphezulu, ukugcinwa kwamafutha kuyatshintsha ukusuka esinqeni nasemathangeni ukuya kwisisu ngexesha lokuyeka ukuya exesheni. Oku kwandisa umngcipheko wesifo se-metabolic syndrome, uhlobo lwesibini lweswekile kunye nesifo sentliziyo ().

Ke ngoko, amacebo akhuthaza ukulahleka kwamafutha esiswini abaluleke kakhulu kweli nqanaba lobomi bomfazi.

Iikhalori zibalulekile, kodwa ukutya okuneeKhalori ezisezantsi akusebenzi kakuhle ixesha elide

Ukuze unciphise ubunzima, kufuneka intsilelo yeekhalori.

Ngexesha nasemva kokuyeka ukuya exesheni, inkcitho yamandla yokuphumla komfazi, okanye inani leekhalori azitshisayo ngexesha lokuphumla, liyehla (,).

Nangona kunokuba kukuhenda ukuzama ukutya okunamaqondo asezantsi kakhulu ukunciphisa umzimba ngokukhawuleza, le yeyona nto imbi onokuyenza.

Uphando lubonisa ukuba ukuthintela iikhalori kumanqanaba asezantsi kubangela ukulahleka kobunzima bemisipha kunye nokwehla okuthe kratya kumgangatho wokutya (,,,).

Nangona ukutya okuncinci kakhulu kunokubangela ukulahleka kwesisindo sexesha elifutshane, iziphumo zazo kubunzima bemisipha kunye nenqanaba lokunciphisa umzimba kuya kwenza kube nzima ukugcina ubunzima.

Ngaphaya koko, ukungonelanga kwekhalori kunye nokuhla kobunzima bemisipha kunokukhokelela ekuphulukaneni nethambo. Oku kunokunyusa umngcipheko we-osteoporosis ().

Uphando lukwacebisa ukuba "ukuthintela ukutya," njengokubukela ubungakanani besabelo endaweni yokutshabalalisa iikhalori, kunokuba luncedo ekunciphiseni ubunzima ().

Ukwamkela indlela yokuphila esempilweni enokugcinwa ixesha elide kunokunceda ukugcina umlinganiso wakho wokunciphisa umzimba kunye nokunciphisa isixa sobunzima besisipha osiphulukayo nobudala.

Ukusilela kweekhalori kuyadingeka ukunciphisa umzimba. Nangona kunjalo, ukusika iikhalori kakhulu kukonyusa ilahleko yemisipha engacacanga, ekhawulezisa ukwehla kwezinga lokunciphisa umzimba elenzeka ngobudala.

Ukutya okunempilo okusebenza kakuhle ngexesha lokuyeka ukuya exesheni

Nazi izidlo ezithathu ezisempilweni eziye zaboniswa ukunceda ukunciphisa umzimba ngexesha nangaphaya kwenguqu yokuyeka ukuya exesheni.

Ukutya okusezantsi kweCarb

Izifundo ezininzi zibonise ukuba ukutya okune-carb ephantsi kulunge kakhulu ekulahlekeni kwesisindo, kwaye ziyakwazi ukunciphisa amafutha esiswini (,, 21,,).

Nangona abafazi be-peri- kunye ne-postmenopausal bebandakanyiwe kwizifundo ezininzi ezisezantsi ze-carb, bekukho kuphela izifundo ezimbalwa ezijonga abahlali kuphela.

Kolu phando lunye, abasetyhini abasemva kokuya exesheni ngokutya okune-carb ephantsi baphulukene ne-21 lbs (9.5 kg), i-7% yamafutha omzimba wabo kunye nee-intshi ze-3.7 (9.4 cm) esinqeni sabo ngaphakathi kweenyanga ezi-6 ().

Ngaphezu, ukuthatha i-carb akudingeki ukuba kube phantsi kakhulu ukuvelisa ukulahleka kwesisindo.

Kwesinye isifundo, ukutya kwe-paleo ukubonelela malunga ne-30% yeekhalori ezivela kwi-carbs kuvelise ukunciphisa okukhulu kumanqatha esisu kunye nobunzima kunokutya okunamafutha asezantsi emva kweminyaka emi-2 ().

Nasi isikhokelo esineenkcukacha zokutya okune-carb ephantsi. Ibandakanya isicwangciso sokutya kunye nemenyu.

Ukutya kweMeditera

Nangona ukutya kweMeditera kusaziwa kakhulu ekuphuculeni impilo kunye nokunciphisa umngcipheko wesifo sentliziyo, uphononongo lubonisa ukuba lunokukunceda ukunciphisa umzimba (21,,, 28).

Njengophononongo lokutya okune-carb esezantsi, uninzi lwezifundo zokutya zaseMeditera zijonge amadoda kunye nabasetyhini kunokuba babe ngabasetyhini abasetyhini okanye abase-postmenopausal ngokukodwa.

Kwisifundo esinye samadoda nabasetyhini abaneminyaka engama-55 nangaphezulu, abo balandela ukutya kweMeditera baye bancipha kakhulu kumanqatha esisu ().

Funda oku ngesikhokelo sokutya kweMeditera, kubandakanya isicwangciso sokutya kunye nemenyu.

Ukutya kwemifuno

Ukutya kwemifuno kunye nemifuno ye-vegan kukwabonakalisile ukuthembisa ukunciphisa umzimba ().

Olunye uphononongo lwabafazi abasemva kwemva kokuya esikhathini baye baxela ukulahleka kwesisindo kunye nokuphuculwa kwempilo phakathi kweqela elinikezelwe ukutya kwe-vegan (,).

Nangona kunjalo, indlela ebhetyebhetye yemifuno ebandakanya ubisi kunye namaqanda ikwabonakalisiwe ukuba isebenza kakuhle kubafazi abadala ().

Ezona Ndidi ziBalaseleyo zokuLolonga ukuThoba umzimba

Uninzi lwabantu alusebenzi kangako njengoko bekhula.

Nangona kunjalo, umthambo unokubaluleka ngakumbi kunangaphambili nangemva kokuyeka ukuya exesheni.

Inokuphucula imeko, ikhuthaze ubunzima obunempilo kwaye ikhusele izihlunu kunye namathambo akho ().

Ukuxhathisa uqeqesho ngobunzima okanye iibhendi kunokusebenza ngokugqibeleleyo ekulondolozeni okanye ekonyuseni ubunzima bemisipha obucekeceke, obuqhele ukwehla notshintsho lwehomoni kunye nobudala (,,,).

Nangona zonke iintlobo zoqeqesho lokuxhathisa ziluncedo, uphando lwakutsha nje lubonisa ukuba ukuphindaphinda ngakumbi kungcono, ngakumbi ukunciphisa amafutha esiswini ().

Ukuzivocavoca i-Aerobic (i-cardio) kukwahle kakhulu kwabasetyhini xa beyeka ukuya exesheni. Izifundo zibonise ukuba inokunciphisa amanqatha esisu ngelixa igcina izihlunu ngexesha lokulahleka kobunzima (,,).

Umxube woqeqesho lwamandla kunye nokuzivocavoca i-aerobic isenokuba sesona sicwangciso silungileyo ().

Ukuxhathisa kunye nokuzivocavoca i-aerobic kunokunceda ukukhuthaza ukulahleka kwamafutha ngelixa kuthintela ukulahleka kwemisipha okuqhele ukwenzeka xa uyeka ukuya exesheni.

Iingcebiso zokunciphisa umzimba ngexesha lokuyeka ukuya exesheni

Nazi iindlela ngeendlela zokuphucula umgangatho wobomi kunye nokwenza ukuba ukunciphisa umzimba kube lula ngexesha lokuyeka ukuya exesheni.

Phumla, ukulala okusemgangathweni

Ukulala ngokwaneleyo ekumgangatho ophezulu kubalulekile ekuphumezeni nasekugcineni ubunzima obunempilo.

Abantu abalele kancinane kakhulu banamanqanaba aphezulu e "hormone yokulamba" ghrelin, amanqanaba asezantsi e "fullness hormone" leptin kwaye kunokwenzeka ukuba batyebe ().

Ngelishwa, uninzi lwabasetyhini ekuyekeni ukuya exesheni banengxaki yokulala ngenxa yokutshisa okutshisayo, ukubila ebusuku, uxinzelelo kunye nezinye iziphumo zomzimba zokunqongophala kwe-estrogen (,).

Unyango ngengqondo kunye noGonyo

Unyango lokuziphatha kwengqondo, uhlobo lonyango lwengqondo oluboniswe ukunceda ukuphuthelwa, lunokunceda abantu basetyhini abafumana iimpawu ze-estrogen esezantsi. Nangona kunjalo, akukho zifundo zenziweyo kwabasetyhini ngokuyeka ukuya exesheni ngokuthe ngqo ().

Ukwenziwa kwamakhonkco kunokuba luncedo. Kwisifundo esinye, kunciphise ukukhanya okushushu nge-33%. Ukuphononongwa kwezifundo ezininzi kufumanise ukuba i-acupuncture inokunyusa amanqanaba e-estrogen, anokunciphisa iimpawu kunye nokukhuthaza ukulala okungcono (,).

Fumana indlela yokuNceda uxinzelelo

Uncedo loxinzelelo lukwabalulekile ngexesha lotshintsho lwe-menopausal.

Ukongeza ekwandiseni umngcipheko wesifo sentliziyo, uxinzelelo lukhokelela kumanqanaba aphezulu e-cortisol, ahambelana nokunyuka kwamafutha esiswini ().

Ngethamsanqa, uphononongo oluninzi lufumanise ukuba i-yoga inokunciphisa uxinzelelo kunye nokunciphisa iimpawu kubafazi abaya exesheni (,,).

Ukuxhasa nge-100 mg ye-pycnogenol, ekwabizwa ngokuba yipine bark extract, ikwabonakalisiwe ukunciphisa uxinzelelo kunye nokunciphisa iimpawu ze-menopausal (,).

Ezinye iingcebiso zokulahleka kwesisindo ezisebenzayo

Nazi ezinye iingcebiso ezinokukunceda ukunciphisa umzimba ngexesha lokuyeka ukuya exesheni okanye nangaliphi na ixesha.

1. Yitya iprotheyini eninzi. Iiproteni zikugcina uphelele kwaye wanelisekile, zonyusa izinga lokutya emzimbeni kunye nokunciphisa ukuncipha kwemisipha ngexesha lokunciphisa umzimba (,,).
2. Faka ubisi ekutyeni kwakho. Uphando lubonisa ukuba iimveliso zobisi zinokukunceda ukuba ulahlekelwe ngamafutha ngelixa ugcina ubunzima bemisipha (,).
3. Yitya ukutya okuphezulu kwifayibha enyibilikayo. Ukutya ukutya okunefayibha ephezulu njengembewu yeflakisi, ihlumelo laseBrussels, iiavokhado kunye nebroccoli zinokonyusa ubuntununtunu be-insulin, zinciphise ukutya kwaye zikhuthaze ukwehla kobunzima (,).
4. Sela iti eluhlaza. I-caffeine kunye ne-EGCG ekwiti eluhlaza inokunceda ukutshisa amanqatha, ngakumbi xa zidityaniswe
   uqeqesho lokumelana (,,).
5. Ziqhelise ukutya okunengqondo. Ukutya ngengqondo kunokunceda ukunciphisa uxinzelelo kunye nokuphucula ubudlelwane bakho nokutya, ke ekugqibeleni uphele usitya kancinci (,).

Ukutya ngengqondo kunye nokutya ukutya okunciphisayo kokutya kunye neziyobisi kunokukunceda ukunciphisa umzimba ngexesha lokuyeka ukuya exesheni.

Umgca osezantsi

Nangona ukunciphisa umzimba kunokuba yeyona njongo yakho iphambili, kubalulekile ukuba wenze utshintsho onokulugcina kwixesha elide.

Kungcono kakhulu ukuba ugxile kwimpilo, endaweni yenani kwisikali.

Ukugcina indlela yokuphila esempilweni ngokwenza umthambo, ukulala ngokwaneleyo, ugxile kukutya okunezondlo, kunye nokutya engqondweni kunokukunceda ujongeke kwaye uzive ungcono ngexesha lokuya exesheni nangaphaya.