Thintela Midlife Weight Gain

Umxholo

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Nokuba awusondelanga ekuyekeni ukuya exesheni okwangoku, kunokuba sele kusengqondweni yakho. Kungenxa yabathengi bam abangaphezu kweminyaka engama-35, abanenkxalabo malunga nefuthe lotshintsho lwehomoni kwiimilo zabo kunye nobunzima. Inyaniso kukuba, ukuyeka ukuya exesheni, kunye nokuyeka ukuya exesheni kwangaphambili, kunokonakalisa umlinganiselo othile wemetabolism. Nangona kunjalo, ndibone uninzi lwabafazi bephumelela ukunciphisa umzimba ngexesha nasemva kolu tshintsho lobomi, kwaye ngoku uphando olutsha lushicilelwe kwi Ijenali ye-Academy of Nutrition and Dietetics inika ukukhanya okungakumbi malunga nokuba zeziphi na izicwangciso ezisebenzayo.

Kwisifundo seYunivesithi yasePittsburg, abaphandi balanda ngaphezulu kwama-500 abantu ababhinqileyo abasele beyeka ukuya exesheni iminyaka eliqela. Emva kweenyanga ezintandathu, bafumanise ukuba iindlela ezine zokuziphatha ezikhokelela ekwehliseni ubunzima: ukutya iidessert ezimbalwa kunye nokutya okuthosiweyo, ukusela iziselo ezineswekile ezimbalwa, ukutya iintlanzi ezininzi, kunye nokutya kwiivenkile zokutyela kunqabile. Emva kweminyaka emine, ukutya iidyuli ezimbalwa kunye neziselo ezineswekile kuyaqhubeka nokunxulunyaniswa nokwehla kobunzima okanye ukugcinwa. Kwaye kwithuba elide, ukutya imveliso engaphezulu kunye nokutya inyama encinci kunye netshizi kwafunyanwa kubotshelelwe kwimpumelelo yokunciphisa umzimba.

Iindaba ezimnandi malunga nolu phando kukuba iindlela ezifanayo ezizanyiweyo neziyinyaniso esizaziyo ukuba zisebenza kwangethuba ebomini zasebenza ukuxhasa ukwehla kobunzima emva kokuyeka ukuya exesheni. Ngamanye amagama, awunyanzelekanga ukuba ubhenele ekutyeni okunamandla okanye uzive ujongelwe ukuba uza kukhula ngokubanzi njengoko usiba nobulumko. Kwaye esi asilophononongo lokuqala ukubonisa ukuba ukwehla kobunzima be-midlife kuyafikeleleka.

Uphononongo lukaBrigham Young lulandele malunga nama-200 abasetyhini abaphakathi kwiminyaka emithathu kwaye balandele ulwazi malunga nempilo yabo kunye nokutya kwabo. Oososayensi bafumanise ukuba abo bangenzanga lutshintsho kwindlela yokutya babenobunzima obuyi-138 yepesenti yokubeka ubunzima, ngokomndilili phantse iiponti ezisi-7. Umgca wesilivere apha kukuba imikhwa yakho yenza umahluko, ngoko ke ulawulo oluninzi lusezandleni zakho, kwaye oko kuyaxhobisa. Isitshixo kukuqala ngoku ukuphelisa ukuzuza ubunzima njengoko uneminyaka yobudala kwaye wenze ukugcinwa kwesisindo kamva ebomini kungoyiki kangako. Nazi izicwangciso ezintlanu ze-savvy zokugxila kuzo namhlanje, kunye neengcebiso zokuzibeka ekusebenzeni.

Zithintele iziselo ezineswekile

Ukutshintsha i-can enye yesoda rhoqo ngosuku ngamanzi kunokukugcina ulingana neebhegi ezintlanu zeswekile ngonyaka. Ukuba awungomntu othanda amanzi alula, jonga iposi yam yangaphambili malunga nendlela yokwenza i-jazz kwaye kutheni i-soda yokutya ayikhuthazwa.

Guqula imithombo yeekhalori ezixineneyo

Ngaba ubusazi ukuba ungatya ikomityi enye (ubungakanani bebhola) yejikijolo esandula ukwenziwa yenani elifanayo leekhalori kwitispuni e-1 (ubungakanani besithupha sakho apho ugoba khona ukuya kwincam) yejam yejewberry? Rhoqo kangangoko unako, khetha ukutya okutsha, okugcweleyo kuneenguqulelo ezicutshungulwayo.

Zalisa ifayibha

Ifayibha ikuzalisa, kodwa ifayibha ngokwayo ayinikezeli naziphi na iikhalori kuba umzimba wakho awukwazi ukuyetyiswa okanye ukufunxa. Kwakhona, isifundo saseJamani safumanisa ukuba kwigrama nganye yefayibha esiyityayo, siphelisa malunga neekhalori ezisi-7. Oko kuthetha ukuba ukusebenzisa iigrama ezingama-35 zentsinga yonke imihla kunokucima iikhalori ezingama-245. Eyona mithombo ilungileyo ziziqhamo kunye nemifuno enolusu olutyiwayo okanye imbewu okanye ezo zinezikhondo ezomeleleyo, kunye neembotyi, iilentile, kunye neenkozo ezipheleleyo kubandakanya ioats, irayisi yasendle, kunye nepopcorn.

Yitya ukutya okuninzi okusekelwe kwizityalo

Ukuya kwimifuno, nokuba yingxenye yexeshana, kunokukunika umda wokunciphisa umzimba. Jonga iposti yam yangaphambili malunga nekhonkco kunye needos kunye nezinto ekungafunekiyo zokutya okusekwe kwimifuno.

Gcina ijenali

Isifundo sikaKaiser Permanente safumanisa ukuba ukugcina idayari yokutya kunokuphinda kabini ukwehla kobunzima. Esinye sezizathu zokuba isebenze kakhulu kukuba uninzi lwethu luyicingela kakhulu indlela esisebenza ngayo, sizicingela ngokugqithisileyo iimfuno zethu zokutya, sijonge kancinane ukuba sitya kangakanani na, kwaye sizibandakanya nokutya okuninzi okungenangqondo. Kolunye uphononongo lwaseCornell, abaphandi babenekhamera efihlakeleyo efota abantu kwindawo yokutyela yase-Itali. Xa abatyayo babuzwa ukuba badle isonka esingakanani kwimizuzu emihlanu emva kokutya, i-12 ekhulwini lathi abazange batye kwaye abanye batya ngama-30 ekhulwini ngaphezu kokuba babecinga. Ijenali kukugcina unolwazi kwaye uthembekile, kwaye inokukuvumela ukuba uchonge iipateni ezingekho sempilweni kwaye uzitshintshe.

Uthatha ntoni ngesi sihloko? Ngaba unexhala malunga nokunyuka kobunzima bokuyeka ukuya exesheni? Okanye ubulawule ubunzima bakho ngeli nqanaba lobomi? Nceda uthumele iingcinga zakho ku-@cynthiasass kunye no-@Shape_Magazine

UCynthia Sass yingcali yezokutya ebhalisiweyo enezidanga zemasters kuzo zombini inzululwazi yezondlo kunye nempilo yoluntu. Amaxesha amaninzi abonwa kumabonwakude wesizwe, yena unguMXHOLO onika umhleli kunye nomcebisi ngezondlo eNew York Ranger naseTampa Bay Rays. I-New York Times yakhe yokugqibela ethengisa kakhulu yi-SAS.S! Wena Slim: Yoyisa iminqweno, yehla iiponti kunye nokuLahla ii-intshi.

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