Ukunciphisa ubungozi bakho bomhlaza webele

Umxholo

• Uphengululo lwe

Awunakutshintsha imbali yentsapho yakho okanye xa wawuqalisa ixesha lakho (uhlolisiso lubonisa ukuba ukuya exesheni kokuqala xa uneminyaka eli-12 ubudala okanye ngaphambi koko kwandisa umngcipheko womhlaza wamabele). Kodwa ngokukaCheryl Rock, Ph.D., unjingalwazi kwiDyunivesithi yaseCalifornia, eSan Diego, kwiSikolo sezoNyango kwisebe lonyango lothintelo losapho, kukho izinto onokuzenza ukuze wehlise umngcipheko womhlaza wamabele. Nantsi imikhwa emine abaphandi ngoku abakholelwa ukuba inokunceda ukukhusela impilo yebele lakho.

1. Bamba ubunzima bakho bomelele.

Uphononongo emva kophononongo lufumanise ukuba abasetyhini abangaphezu kweminyaka engama-40 abanobunzima obusondele kwisixa esifanayo neso bebesenza kwiminyaka yabo yama-20 abanamathuba amancinane okufumana esi sifo. Ngokufanelekileyo, akufuneki ufumane ngaphezulu kwe-10 yeepesenti yobunzima bomzimba wakho (ke ukuba ulinganise i-120 kwikholeji, akufuneki ufumane ngaphezulu kweepawundi ezili-12 kumashumi eminyaka alandelayo).

2. Yitya imifuno.

Izifundo ezininzi zijonge ukuba iziqhamo kunye nemifuno ziyakhusela na. Ngokutsho kweRock, yimifuno, kungekhona iziqhamo, ezibonakala zinenzuzo enkulu. Olunye uphononongo oluhlanganisiweyo, olwaluyidatha evela kumazwe aliqela, lwabonisa ukuba ukutya imifuno emininzi kubonakala kunciphisa umngcipheko womhlaza webele kubo bonke abantu basetyhini - ingakumbi abasetyhini, utshilo. Kutheni imveliso iluncedo kangaka? Imifuno ingumthombo olungileyo wefayibha, ethi kwizifundo zezilwanyana ibonakaliswe kumanqanaba asezantsi e-estrogen ejikeleza egazini. Kananjalo, uninzi lweeggie zinee-phytochemicals zokulwa nomhlaza. "Okukhona usitya, kokukhona," utshilo uLiwa. Ukuvuna isibonelelo sebele, fumana ubuncinci beenkonzo ezintlanu ngosuku.

3. Yenza umthambo.

Ukuzilolonga kufundwa, kokukhona kuya kucaca ukuba imisebenzi yomzimba ikhusela abantu basetyhini, utshilo u-Rock. Inye kuphela into engacacanga yindlela osebenza ngayo. Ngelixa uphononongo lubonisa ukuba uya kufumana olona loncedo ukuba ufumana amandla omthambo ubuncinci kathathu ngeveki, iimodareyitha ezingaphaya zibonakala ziluncedo. "Kukho umbono olungileyo wokuba kutheni inceda," ucacisa u-Rock. "Abasetyhini abenza umthambo rhoqo banamanqanaba asezantsi e-insulin kunye nokukhula okufana ne-insulin. Ezi hormone ze-anabolic zikhuthaza ukwahlulwa kweeseli; xa iiseli zihlala zahlulahlula kwaye zikhula, kukho ingozi into eya kuthi inyanzeliswe ezantsi kwindlela yokuba ngumhlaza." Amanqanaba aphezulu e-insulin kunye nokukhula okufana ne-insulin kubonakala ngathi kusebenza njengamafutha, ngokunokwenzeka kunceda umhlaza ukuba unyuke. Ukuzivocavoca kwakhona kunceda ngokunciphisa izinga lokujikeleza kwe-estrogens, i-Rock yongezelela.

4. Sela ngobungcathu.

"Izifundo ezininzi, ezininzi zifumene ikhonkco phakathi kotywala nomhlaza webele," utshilo uRock. "Kodwa umngcipheko awufumaneki de kube malunga neziselo ezibini ngosuku. Usengasela - musa ukuyibaxa." I-caatat enomdla: Izifundo e-United States nase-Australia ziye zafumanisa ukuba abasetyhini abaselayo kodwa bafumana isixa esaneleyo se-folate abanamngcipheko uphezulu womhlaza wamabele. Ke ukuba uqhele ukonwabela iglasi okanye ezimbini zewayini kunye nesidlo sakho sangokuhlwa rhoqo, ukuthatha i-multivitamin yonke imihla kunokuba bubulumko. Ngcono nangakumbi, cofa imithombo elungileyo yentsomi: isipinatshi, iletisi yereoma, ibroccoli, ijusi yeorenji kunye nee-ertyisi eziluhlaza.

Uphengululo lwe