Ungakunciphisa kanjani isisindo sakho ngesikhathi sokunqamuka kokuya esikhathini?

-Delile

• Kungani Ukunqamuka Kokuya Esikhathini Kwenza Kubenzima Kangaka Ukwehlisa Isisindo?
• Ama-calories Abalulekile, Kepha Ukudla Okunama-kilojoule Amancane Akusebenzi kahle Isikhathi Eside
• Ukudla okunempilo okusebenza kahle ngesikhathi sokunqamuka kokuya esikhathini
• Ukudla Okuphansi Kwe-Carb
• Ukudla kwaseMedithera
• Ukudla Kwemifino
• Izinhlobo Ezinhle Zokuzivocavoca Zokwehlisa Isisindo
• Amathiphu Wokunciphisa Isisindo Ngesikhathi Sokuya Esikhathini
• Thola Ukuphumula, Ukulala Ngekhwalithi
• I-Psychotherapy kanye ne-Acupuncture
• Thola Indlela Yokuqeda Ukucindezeleka
• Amanye Amathiphu Okunciphisa Isisindo Asebenzayo
• Okusemqoka

Ukwehla kwesisindo ngesikhathi nangemva kokuyeka ukuya esikhathini kungabonakala kungenakwenzeka.

Izinguquko zeHormone, ingcindezi kanye nenqubo yokuguga konke kungasebenza ngokumelene nawe.

Kodwa-ke, kunezinyathelo ezimbalwa ongazithatha ukwenza ukulahleka kwesisindo kube lula ngalesi sikhathi.

Kungani Ukunqamuka Kokuya Esikhathini Kwenza Kubenzima Kangaka Ukwehlisa Isisindo?

Ukunqamuka kokuya esikhathini kuqala lapho owesifazane engakayi esikhathini sokuya esikhathini izinyanga eziyi-12.

Ngalesi sikhathi, angakuthola kunzima kakhulu ukunciphisa umzimba.

Eqinisweni, abesifazane abaningi bayaqaphela ukuthi empeleni baqala ukubeka isisindo ngesikhathi sokuya esikhathini, okungaqala eminyakeni eyishumi ngaphambi kokunqamuka kokuya esikhathini.

Izici eziningana zidlala indima ekuzuzeni isisindo ngesikhathi sokuya esikhathini, kufaka phakathi:

• Ukushintshashintsha kwamahomoni: Womabili amazinga aphakeme futhi aphansi kakhulu e-estrogen angaholela ekwandeni kokugcinwa kwamafutha (,).
• Ukulahleka kwemisipha: Lokhu kwenzeka ngenxa yobudala, izinguquko ze-hormonal nokuncipha kokuzivocavoca umzimba (,,
  ).
• Ukulala okunganele: Abesifazane abaningi banenkinga yokulala ngesikhathi sokunqamuka kokuya esikhathini, futhi ukulala kabi kuhlotshaniswa nokuzuza kwesisindo (,,).
• Ukwanda kwe-insulin ukumelana: Abesifazane bavame ukumelana ne-insulin njengoba bekhula, okungenza ukuncipha kube nzima kakhulu (,).

Ngaphezu kwalokho, isitoreji samafutha sisuka ezinqulwini nasemathangeni siye esiswini ngesikhathi sokunqamuka kokuya esikhathini. Lokhu kwandisa ubungozi besifo se-metabolic syndrome, uhlobo lwesibili sikashukela nesifo senhliziyo ().

Ngakho-ke, amasu akhuthaza ukulahleka kwamafutha esiswini abaluleke kakhulu kulesi sigaba sempilo yowesifazane.

Ama-calories Abalulekile, Kepha Ukudla Okunama-kilojoule Amancane Akusebenzi kahle Isikhathi Eside

Ukuze wehlise isisindo, kushoda ikhalori.

Ngesikhathi nangemva kokunqamuka kokuya esikhathini, izindleko zamandla okuphumula zowesifazane, noma inani lama-calories alishisayo ngesikhathi sokuphumula, liyehla (,).

Yize kungaba yisilingo ukuzama ukudla okunama-khalori aphansi kakhulu ukunciphisa isisindo ngokushesha, empeleni lokhu kuyinto embi kakhulu ongayenza.

Ucwaningo lubonisa ukuthi ukukhawulela amakhalori emazingeni aphansi kubanga ukulahleka kwemisipha kanye nokwehla okuqhubekayo kwezinga lokunciphisa umzimba (,,,).

Ngakho-ke yize ukudla okunama-khalori aphansi kakhulu kungaholela ekulahlekelweni kwesisindo esifushane, imiphumela yabo kumasisindo wemisipha kanye nesilinganiso semethabolic kuzokwenza kube nzima ukugcina isisindo sicishiwe.

Ngaphezu kwalokho, ukudla amakholori okunganele nokuncipha kwemisipha kungaholela ekulahlekelweni ngamathambo. Lokhu kungandisa ubungozi bakho bokukhumuzeka kwamathambo ().

Ucwaningo luphakamisa nokuthi "ukuzibamba ekudleni," njengokubuka osayizi bezabelo esikhundleni sokuqothula ama-calories kakhulu, kungasiza ekunciphiseni isisindo ().

Ukwamukela indlela yokuphila enempilo engagcinwa isikhathi eside kungasiza ekulondolozeni izinga lakho lokunciphisa umzimba futhi kunciphise nenqwaba yemisipha oyilahlekelayo ngobudala.

Ukushoda kwekhalori kuyadingeka ekwehliseni isisindo. Kodwa-ke, ukusika amakhalori kakhulu kukhulisa ukulahleka kwemisipha emile, okusheshisa ukwehla kwesilinganiso semethabolikhi esenzeka ngokukhula.

Ukudla okunempilo okusebenza kahle ngesikhathi sokunqamuka kokuya esikhathini

Nazi izidlo ezintathu ezinempilo eziye zaboniswa ukuthi zisize ekunciphiseni isisindo ngesikhathi nangaphaya kokushintshwa kokuya esikhathini.

Ukudla Okuphansi Kwe-Carb

Ucwaningo oluningi lukhombisile ukuthi ukudla okune-carb ephansi kuhle kakhulu ekwehliseni isisindo, futhi futhi kuyakwazi ukunciphisa amafutha esiswini (,, 21,,).

Yize abesifazane be-peri- kanye ne-postmenopausal befakiwe ezifundweni eziningana ze-carb ephansi, kube nezifundo ezimbalwa kuphela ezibheke lesi sizwe kuphela.

Kokunye ukufundisisa okunjalo, abesifazane be-postmenopausal ekudleni okunama-carb aphansi balahlekelwe ama-21 lbs (9.5 kg), ama-7% amafutha omzimba wabo kanye nama-intshi ayi-3.7 (9.4 cm) kusuka okhalweni lwabo kungakapheli izinyanga eziyisithupha ().

Ngaphezu kwalokho, ukudla i-carb akudingi ukuthi kube phansi ngokweqile ukukhiqiza ukulahleka kwesisindo.

Kwesinye isifundo, ukudla kwe-paleo okunikeza cishe ama-30% ama-calories avela ku-carbs kukhiqize ukwehla okukhulu kwamafutha esiswini nesisindo kunokudla okunamafutha aphansi ngemuva kweminyaka engu-2 ().

Nayi inkomba enemininingwane yokudla okune-carb ephansi. Kubandakanya uhlelo lokudla nemenyu.

Ukudla kwaseMedithera

Yize i-Mediterranean Diet yaziwa kakhulu ngokuthuthukisa impilo nokunciphisa ingozi yesifo senhliziyo, ucwaningo lukhombisa ukuthi kungakusiza nokuthi wehlise isisindo (21,,, 28).

Njengezifundo zokudla okune-carb ephansi, izifundo eziningi zokudla zaseMedithera zibheke abesilisa nabesifazane kuphela kunabesifazane besikhashana noma be-postmenopausal kuphela.

Kokunye ukuhlola kwabesilisa nabesifazane abaneminyaka engama-55 nangaphezulu, labo abalandela ukudla kwaseMedithera behliswe kakhulu emafutheni esisu ().

Funda lokhu ukuthola umhlahlandlela wokudla kwaseMedithera, kufaka phakathi uhlelo lokudla nemenyu.

Ukudla Kwemifino

Ukudla kwemifino kanye nemifino kukhombisile nokuthembisa ukunciphisa umzimba ().

Ucwaningo olulodwa kwabesifazane be-postmenopausal babike ukuncipha okukhulu kwesisindo kanye nokuthuthuka kwezempilo phakathi kweqembu elinikezwe ukudla kwe-vegan (,).

Kodwa-ke, indlela eguquguqukayo yemifino ebandakanya ubisi namaqanda nayo ikhonjisiwe ukuthi isebenza kahle kwabesifazane asebekhulile ().

Izinhlobo Ezinhle Zokuzivocavoca Zokwehlisa Isisindo

Iningi labantu alisebenzi kangako njengoba likhula.

Noma kunjalo, ukuzivocavoca umzimba kungabaluleka kakhulu kunanini ngaphambili nangemva kokuyeka ukuya esikhathini.

Kungathuthukisa imizwa, kukhuthaze isisindo esinempilo futhi kuvikele imisipha yakho namathambo ().

Ukumelana nokuqeqeshwa ngezinsimbi noma ngamabhande kungasebenza kakhulu ekulondolozeni noma ekukhuliseni isisindo semisipha esinciphile, esivame ukwehla ngokushintsha kwama-hormone nobudala (,,,).

Yize zonke izinhlobo zokuqeqeshelwa ukumelana zilusizo, ucwaningo lwakamuva luphakamisa ukuthi ukuphindaphinda okuningi kungcono, ikakhulukazi ekwehliseni amafutha esiswini ().

Ukuvivinya umzimba nge-aerobic (i-cardio) nakho kuhle kubantu besifazane abanqamuka esikhathini. Ucwaningo luye lwabonisa ukuthi kunganciphisa amafutha esiswini ngenkathi kugcinwa imisipha ngesikhathi sokulahlekelwa isisindo (,,).

Ukuhlanganiswa kokuqeqeshwa kwamandla nokuvivinya umzimba kungaba isu elihle kakhulu ().

Ukumelana nokuzivocavoca nge-aerobic kungasiza ekukhuthazeni ukulahleka kwamafutha ngenkathi kuvimbela ukulahleka kwemisipha okujwayele ukwenzeka ngesikhathi sokuya esikhathini.

Amathiphu Wokunciphisa Isisindo Ngesikhathi Sokuya Esikhathini

Nazi izindlela ezimbalwa zokwenza ngcono ikhwalithi yempilo yakho futhi wenze ukulahleka kwesisindo kube lula ngesikhathi sokunqamuka kokuya esikhathini.

Thola Ukuphumula, Ukulala Ngekhwalithi

Ukulala ngokwanele kwekhwalithi ephezulu kubalulekile ekufezeni nasekugcineni isisindo esinempilo.

Abantu abalele kancane kakhulu banamazinga aphakeme we-"hormone yokulamba" ghrelin, amazinga aphansi we "hormone fullness" leptin futhi maningi amathuba okuba babe nesisindo ().

Ngeshwa, abesifazane abaningi abaya esikhathini banenkinga yokulala ngenxa yokushiswa okushisayo, ukujuluka ebusuku, ukucindezeleka neminye imiphumela yomzimba yokushoda kwe-estrogen (,).

I-Psychotherapy kanye ne-Acupuncture

Ukwelashwa kokuziphatha kwengqondo, uhlobo lokwelashwa kwengqondo okukhonjisiwe ukusiza ngokuqwasha, kungazuzisa abesifazane abathola izimpawu ze-estrogen ephansi. Kodwa-ke, azikho izifundo ezenziwayo kwabesifazane abaya esikhathini ikakhulukazi ().

Ukuthena kungasiza futhi. Kwesinye isifundo, kunciphise ukukhanya okushisayo ngokwesilinganiso sama-33%. Ukubuyekezwa kwezifundo eziningana kutholile ukuthi ukutshopa kungakhuphula amazinga e-estrogen, anganciphisa izimpawu futhi akhuthaze ukulala okungcono (,).

Thola Indlela Yokuqeda Ukucindezeleka

Ukukhululeka kwengcindezi nakho kubalulekile ngesikhathi sokushintsha kokuya esikhathini.

Ngaphezu kokukhulisa ubungozi besifo senhliziyo, ingcindezi iholela emazingeni aphezulu e-cortisol, ahlotshaniswa nokwanda kwamafutha esiswini ().

Ngenhlanhla, ucwaningo oluningi luye lwathola ukuthi i-yoga inganciphisa ukucindezeleka futhi iqede izimpawu kwabesifazane abaya esikhathini (,,).

Ukwengeza nge-100 mg ye-pycnogenol, eyaziwa nangokuthi i-pine bark extract, nayo ikhonjisiwe ukunciphisa ukucindezeleka nokunciphisa izimpawu ze-menopausal (,).

Amanye Amathiphu Okunciphisa Isisindo Asebenzayo

Nawa amanye amathiphu ambalwa angasiza ekunciphiseni isisindo ngesikhathi sokunqamuka kokuya esikhathini noma nganoma isiphi isikhathi.

1. Yidla amaprotheni amaningi. Amaprotheni akugcina ugcwele futhi wanelisekile, andisa isilinganiso semetabolism futhi anciphise ukwehla kwemisipha ngesikhathi sokulahlekelwa isisindo (,,).
2. Faka ubisi ekudleni kwakho. Ucwaningo luphakamisa ukuthi imikhiqizo yobisi ingakusiza ukuthi ulahlekelwe ngamafutha ngenkathi ugcina imisipha (,).
3. Yidla ukudla okune-fiber eningi encibilikayo. Ukudla ukudla okuphezulu kakhulu njenge-flaxseeds, amahlumela eBrussels, ukwatapheya kanye ne-broccoli kungakhuphula ukuzwela kwe-insulin, kunciphise ukudla futhi kukhuthaze ukwehla kwesisindo (,).
4. Phuza itiye eliluhlaza. I-caffeine ne-EGCG esetiyeni eliluhlaza kungasiza ukushisa amanoni, ikakhulukazi uma kuhlangene
   ukumelana nokuqeqeshwa (,,).
5. Zijwayeze ukudla okucabangayo. Ukudla ngokucophelela kungasiza ekunciphiseni ukucindezeleka futhi kuthuthukise ubudlelwane bakho nokudla, ngakho-ke ugcina usudla kancane (,).

Ukudla ngokucophelela nokudla ukudla neziphuzo zokwehlisa isisindo kungakusiza ulahlekelwe isisindo ngesikhathi sokunqamuka kokuya esikhathini.

Okusemqoka

Yize ukunciphisa isisindo kungaba umgomo wakho oyinhloko, kubalulekile ukuthi wenze izinguquko ongazigcina esikhathini eside.

Kungcono futhi ukugxila kwezempilo, kunenombolo esikalini.

Ukulondoloza indlela yokuphila enempilo ngokuzivocavoca umzimba, ukulala ngokwanele, ukugxila ekudleni okunomsoco, nokudla okunengqondo kungakusiza ubukeke futhi uzizwe umuhle kakhulu ngesikhathi sokunqamuka kokuya esikhathini nangaphezulu.