Ubungakanani obuhle, ubungakanani obungenakufaneleka - phantse zonke iintombazana zinokuziqonda ngokucacileyo eli phupha. Kukho iindlela ezintle kakhulu zokuncedisa ukususa amanoni amaninzi kwisisu nasemacaleni. Ndiyabulela umnqweno oqinileyo wokuphumeza isicwangciso kunye nomnqweno wokuhlala ubonakala ukhangeka, naluphi na ubuhle emva kweentsuku ezingama-30 lunokuba nobukeka obuhle.
Kutheni i-fat isetyiweyo kwisisu nasemacaleni?
Ngaphambi kokuba uqhubekele kwingcaciso epheleleyo yendlela yokuzilolonga kunye nemveliso onokuyifumanisa ngayo into efunwa ngu-90-60-90, kubalulekile ukukhankanya izinto ezibangela ukubonakala kwintlawulo yamanqindi angaphezulu.
Okokuqala, ukuya kutsho, ivenkile zigcwele imveliso (i-margarine, ukutya okukhawulezayo, ii-cookies), ezibandakanya amafutha atshintshe okanye i-fat quality yemifuno yemifuno.
Okwesibini, uxinzelelo oluqhubekayo, ukungondleki, ukuhlala kwindlela yokuphila - konke oku kunceda ekubonakala kwimizimba kunye namacala. Ukongezelela, ngexesha leeseli ze-menopause fat is redistributed kwi-body body, ngokuyinhloko, "ukulungisa" esiswini.
Ukongezelela koku ngasentla, ubunzima obuninzi buchaphazeleka ngokugqithiseleyo kwe-hormone cortisol, ngenxa yokugqithisa kwamanqatha ahlukiyo kwaye iqokelele kwimimandla engasentla yomzimba.
Ungatshisa njani inqatha esiswini nasemacaleni?
- Sisebenzisa iimveliso ngeepesenti eziphantsi zeoli . Wonke umntu uyazi ukuba ukutya kufuneka kuhlolwe ngenyameko. Ngoko, ukukrazula isisu kunye namafutha kumacala, kubalulekile ukubandakanya kwisitya sakho sesonka esitsha, isinkwa esipheleleyo sesonka, imifuno, irayisi ebomvu, ukutya okunomthamo omkhulu wesitashi. Kodwa iilekese, i-tshokoleta, iimpahla ezibhakiweyo kunye nezinye izinto ziya kulimaza lo mfanekiso.
- Ukusetyenziswa okungakumbi . Indlela efanelekileyo yokuhlambulula isisu kunye namacandelo ane-fitball, kunye ne-hula-hoop (imizuzu engama-15 ngosuku) ngokwaneleyo, kunye noxanduva lwabo, ukuphumelela komsebenzi ngamnye kuya kwandisa amaxesha amaninzi). Ukuba sithetha ngokubanzi malunga nokuqeqesha, kufuneka badibanise "ibhasikidi", imithambeka, ukujikeleza komzimba ngamacala.
- Lahla imikhwa emibi . Iimidlalo zinceda ukuba sondele ngakumbi kwiphupha elixabisekileyo, kwaye sidle ukutya okungaphezulu kweekhalori ngaphambi kokuba silale, ukutshaya, ukusetyenziswa kakubi kotywala ngokubhekiselele kumgama wokuba sifumaneke kumfanekiso omhle.
- Sihamba emoyeni omtsha kwaye singakhange sifune izizathu . Ukulala okunempilo, njengokuhamba, kunceda ukukhawuleza isisisu kunye namacala. Ngeke kubekho ukuthetha ukuba izizathu ezinjengaye "Andiyi kuphinda ndinciphise ubunzima", "andinakukwenza" kuya kuphazamisa nje imeko. Ufuna ukunciphisa umzimba? Ngoko ke ngesibindi uye kwiinjongo zakho, kwaye ungenzi izizathu zokuba kutheni namhlanje akanalo ixesha lokwenza imithi emzimbeni.