Vimbela Midlife Weight Gain

-Delile

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Noma ungakabi seduze kokunqamuka kokuya esikhathini okwamanje, kungenzeka ukuthi sekuvele kusengqondweni yakho. Okwamaklayenti ami amaningi angaphezu kweminyaka engama-35, akhathazeke ngomthelela wezinguquko zamahomoni ekubunjweni nasekusindweni kwawo. Iqiniso liwukuthi, ukunqamuka kokuya esikhathini, kanye nesikhathi esandulelayo sokuphela kwesikhathi, kungadala umonakalo omkhulu ngometabolism yakho. Kodwa-ke, ngibonile abesifazane abaningi behlisa ngempumelelo isisindo ngesikhathi nangemva kwalokhu kuguquka kwempilo, futhi manje ucwaningo olusha olushicilelwe kufayela le- Ijenali ye-Academy of Nutrition kanye neDietetics kukhanyisa kancane ukuthi yimaphi amasu asebenzayo.

Ocwaningweni lwaseNyuvesi yasePittsburg, abacwaningi balandelela abesifazane abangaphezu kuka-500 abadlule kokuya esikhathini iminyaka eminingana. Ngemva kwezinyanga eziyisithupha, bathola ukuthi ukuziphatha okune okuqondile kwaholela ekwehleni kwesisindo: ukudla ama-dessert ambalwa nokudla okuthosiwe, ukuphuza iziphuzo ezinoshukela ezimbalwa, ukudla izinhlanzi eziningi, nokudla ezindaweni zokudlela kancane kancane. Ngemva kweminyaka emine, ukudla ama-dessert ambalwa neziphuzo ezinoshukela kwaqhubeka kuhlotshaniswa nokuncipha kwesisindo noma ukunakekelwa. Futhi esikhathini eside, ukudla umkhiqizo omningi nokudla inyama kanye noshizi okuncane kutholakala ukuthi kuhlanganiswe nempumelelo yokwehlisa isisindo.

Izindaba ezinhle ngalolu cwaningo ukuthi amasu afanayo azamile futhi ayiqiniso esaziyo ukuthi ayasebenza ekuqaleni kwempilo asebenza ukuxhasa ukwehla kwesisindo ngemuva kokunqamuka kokuya esikhathini. Ngamanye amagama, awudingi ukuphendukela ekudleni okunamandla noma uzizwe ulahlekelwe ukukhula ngokubanzi njengoba ukhula ngokuhlakanipha. Futhi lolu akulona ucwaningo lokuqala ukukhombisa ukuthi ukwehla kwesisindo se-midlife kuyafezeka.

Ucwaningo lwe-Brigham Young lulandele cishe abesifazane abangu-200 abaneminyaka ephakathi iminyaka emithathu futhi lwalandelela ulwazi mayelana nempilo yabo kanye nemikhuba yokudla. Ososayensi bathola ukuthi labo abangalenzanga ushintsho ekudleni okunempilo babenamathuba angamaphesenti ayi-138 okubeka isisindo, ngokwesilinganiso acishe abe ngamakhilogremu ayi-7. Okubalulekile lapha ukuthi imikhuba yakho iyawenza umehluko, ngakho-ke ukulawula okuningi kusezandleni zakho, futhi lokho kuyakunika amandla. Isihluthulelo siwukuqala manje ukuze ugweme ukukhuluphala njengoba ukhula futhi wenze ukugcinwa kwesisindo kamuva empilweni kungabi nzima kakhulu. Nawa amasu amahlanu we-savvy okuzogxilwa kuwo namuhla, namathiphu wokuwenza asebenze.

Vimbela iziphuzo ezinoshukela

Ukushintsha ithini elilodwa lesoda ejwayelekile ngosuku kungakusindisa okulingana nezikhwama ezinhlanu zikashukela ezi-4 ngonyaka. Uma ungeyena umlandeli wamanzi angenalutho, hlola okuthunyelwe kwami ​​​​okudlule mayelana nendlela yokwenza i-jazz futhi kungani i-soda yokudla inganconywa.

Shintsha imithombo yama-calories egxilile

Ubuwazi ukuthi ungadla inkomishi eyi-1 (ubukhulu be-baseball) yama-strawberry amasha ngenani elifanayo lamakhalori kusipuni esingu-1 nje (ubukhulu besithupha sakho ukusuka lapho sigobeka khona esihlokweni) sikajamu we-sitrobheli? Kaningi ngangokunokwenzeka, khetha ukudla okusha, okuphelele kunezinguqulo ezicutshungulwayo.

Gcwalisa i-fiber yakho

I-Fiber iyakugcwalisa, kepha i-fiber uqobo ayinikezi noma yimaphi ama-calories ngoba umzimba wakho awukwazi ukugaya noma ukuwungenisa. Futhi, ucwaningo lwaseJalimane luthole ukuthi kuyo yonke igramu yefayibha esiyidlayo, sisusa cishe ama-calories ayi-7. Lokho kusho ukuthi ukudla amagremu angama-35 efayibha usuku ngalunye kungakhansela amakhalori angama-245. Imithombo engcono kakhulu izithelo nemifino enesikhumba esidliwayo noma imbewu noma lezo ezineziqu eziqinile, kanye nobhontshisi, udali, nokusanhlamvu okuhlanganisa i-oats, irayisi lasendle, namapophuphuphu.

Yidla ukudla okuningi okusekelwe ezitshalweni

Ukudla imifino, ngisho nesikhathi esithile, kungakunika umkhawulo wokunciphisa umzimba. Bheka okuthunyelwe kwami ​​kwangaphambilini mayelana nesixhumanisi kanye nokungafanele kwenziwe nokungafanele kwenziwe ngokudla okususelwa kwimifino.

Gcina ijenali

Ucwaningo lweKaiser Permanente luthole ukuthi ukugcina idayari yokudla kungaphindaphinda imiphumela yokwehlisa isisindo. Isizathu sokuqala ukuthi sisebenza kahle ukuthi iningi lethu libheka ngokweqile ukuthi sisebenza kangakanani, sibheka ngokweqile izidingo zethu zokudla, sibheka phansi ukuthi sidla kangakanani, futhi sihlanganyela ekudleni okuningi okungenangqondo. Kolunye ucwaningo lukaCornell, abacwaningi babenekhamera efihliwe ethwebula abantu endaweni yokudlela yase-Italy. Lapho ababedla bebuzwa ukuthi badle isinkwa esingakanani emizuzwini emihlanu ngemuva kokudla, amaphesenti ayi-12 athi awadlanga lutho kanti amanye adle amaphesenti angama-30 ngaphezulu kunalokho abecabanga ukuthi akwenzile. Ukwenza ijenali kukugcina uqaphela futhi uthembekile, futhi kungakuvumela ukuthi ubone amaphethini angenampilo futhi uwashintshe.

Uthini umbono wakho ngalesi sihloko? Ingabe ukhathazekile ngokuzuza kwesisindo sokunqamuka kokuya esikhathini? Noma ingabe usulawule isisindo sakho kulesi sigaba sempilo? Sicela uthumele imicabango yakho ku-@cynthiasass kanye no-@Shape_Magazine

UCynthia Sass unguchwepheshe wezokudla obhalisiwe oneziqu ze-master kukho kokubili isayensi yokudla kanye nempilo yomphakathi. Ojwayele ukubonwa ku-TV kazwelonke, ungumbhali onikela nge-SHAPE nomxhumanisi wokudla kuNew York Ranger naseTampa Bay Rays. Umdayisi wakhe wakamuva we-New York Times yi-S.A.S.S! I-Slim Yakho: Nqoba Izifiso, Ama-Drop Pounds nama-Lose Inches.

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