Njira yabwino kukhala wathanzi patapita zaka 40

Monga anthu akamakula, mantha akudikira anasintha kwambiri thupi lake. msonkhano yosangalatsa kwambiri zikuoneka kuti kukhwima kwa akazi. Ndipo izo siziri mu makwinya kwambiri. Oimira theka wokongola wa anthu kuopa kuoneka pogwiritsa owonjezera, molumikizana mafupa, ndi imvi. mantha onsewa kumvetsa komanso explainable. Patatha zaka 40, kagayidwe mu thupi kubweza pansi mofulumira. Koma izi sizitanthauza kuti akazi sangathe azolowere zinthu zatsopano. Ngati mukufuna kukhala ndi thanzi lanu kwa zaka zambiri, ife ndikulangizeni inu kulabadira njira pansipa.

Muziona kuchuluka kwa chakudya

Kuchepetsa magawo omasuka ndi mungawononge zonse mukadya nkhomaliro ndi chakudya. M'pofunika kwa inu, kuti upambana analimbikitsa tsiku calorie malire. Ndi kochepa mtengo yaikulu mphamvu ya chakudya akaphatikiza sayenera upambana zopatsa mphamvu 1500 patsiku.

Iwalani za shuga

Ingosiyani shuga ngati ankadya tiyi kapena khofi. Chovomerezeka azikhala kochepa maswiti, ndi mafuta pang'ono ndi vinyo wofiira. Ngati sangakhale popanda kukoma wokoma zakumwa, shuga wogwirizira stevia. Zimenezi zingakuthandizeni muchisiye kutupa kwa.

Kudya kawirikawiri

Control njala Idzang'ambike chakudya. Kuchepetsa kuchuluka kwa chakudya bwalolo, mungathe kudya nthawi 4-5 tsiku, mawola 2.

kudya bwino

Mukayamba kudya bwino, koma pamene inu mukumverera kwenikweni njala, inu mosavuta kutaya pogwiritsa angapo owonjezera mu miyezi ingapo. Lalikulu ndi adani anu - ndi kutopetsa ndi nkhawa. Alanda nokha ndi zinthu zabwino ndipo nthawi iliyonse mukufuna pogulitsira zakudya, kumwa madzi. Izi kukulepheretsani kudya.

Khalani kutali ndi zakudya kukonzedwa

zakudya kukonzedwa thupi kanthu anu zopatsa mphamvu. Koma muyenera mchere, mavitamini ndi CHIKWANGWANI. Chepetsa chiwerengero cha mankhwala mu thupi lanu, adatsamira pa zipatso organic ndi masamba.

Kukonza chakudya chanu

Pamene bajeti amalola, ndi kumuyesa kupita ku malo odyera tsiku lililonse. Komabe, inu konse chomwe ophika wawonjezera kuti mbale wake siginecha. Yesetsani kukhalabe ulamuliro wa chakudya, koma muli ndi kuphika nokha. Koma dziwani kuti msuzi wanu si galamu imodzi ya shuga.

musayembekezere

Ngati mukufuna kuchepetsa thupi, koma kuti inu simungathe, ndiye vuto lagona mu malingaliro anu. Ikani maganizo anu pa mafurikwense olondola ndipo yesani kuona zinthu zothandiza. Kuonda mwa zaka 40 zambiri zovuta kuposa 20. Khalani pulogalamu kuti kwenikweni adzakuthandizani.

kusiya mantha

Pamene inu munena "tiwonana" nkhawa, mudzaona moyo ndiwokongola. Iwo safuna m'lingaliro nkhawa zapitazi, sabwereranso. Ndi kulibe tanthauzo lililonse nkhawa za m'tsogolo, chifukwa siinafike. Kupulumutsa mapewa anu ku goli lolemera abwino.

Chomera zakudya m'malo mapiritsi

Ngakhale ngati muli anapezeka ndi matenda aakulu, monga matenda a shuga kapena matenda oopsa, palibe kudya handfuls wa mankhwala. Muziona ntchito ya shuga ndi magazi. Mudzakhala odabwa, koma kubweretsa Chiwerengerochi kuthandiza zakudya zabwinobwino. Phatikizani chakudya chanu masamba kwambiri, mtedza, mbewu ndi mbewu lonse.

Unlive

Moyo ndi sanalemberetu ndi zakudya limodzi. Ayenera ya makhalidwe abwino inu amakhala nthawi zonse.

Kunena kuti "ayi" chakudya woyengeka

Mogwirizana ndi liwiro njira kagayidwe kachakudya patapita zaka 40 m'pofunika kuti tiwonana osati woyengedwa shuga komanso ndi chakudya mofulumira zidyeke.

Kumwa madzi ambiri

Pang'onopang'ono kuonjezera kumwa madzi aukhondo ndi lita imodzi patsiku. Komanso, kuwonjezera zakudya nkhaka atsopano. zidule izi chingamulepheretse kudya kwa maganizo.

Musati ndikawapempha nokha

Kusiya chizolowezi chofika pa mamba tsiku lililonse. Inu mukudziwa kuti kuonda mwa akula ali ovuta kwambiri, kotero chonde kupewa maganizo zosafunika. M'malo mwake, kupanga muyeso kamodzi kokha mwezi.

Tayani zizolowezi chakudya

Zakudya kuganizira zoletsa kwambiri, koma vuto lanu m'pofunika kuchotsa zizolowezi chakudya. Zindikirani kuti vuto lanu - si onenepa, ndi kulakalaka kwa zakudya zotsekemera ndi kukhuthala.

kuwerenga zopatsa mphamvu

Ife tikuvomereza kuti tikukhala kwambiri asagwiritse chopweteka. Zilibe kanthu ngati mwaganiza kuchitira nokha chinachake chokoma. Powerenga mankhwala zikuchokera ndi phindu calorific. Mutha kudya kutumikira wa msuzi pasitala ngati mukana ndi kutibwezera ndi tomato mwatsopano.

M'munsi mlingo wa mkulu-mwamphamvu kulimbitsa thupi

Monga m'badwo wathu matupi, iwo akhoza sikungakuthandizeni mlingo wofanana wa maphunziro mwamphamvu kuti anali zaka 20 zapitazo. Kodi mumafuna kusonyeza mphamvu zawo pa matayala a Kompuyuta, onani choonadi diso ndi kuchepetsa mayendedwe.

Musamuwuze m'malo Training Zakudya

Chimodzi cha zolakwa zikuluzikulu za dieters onse ndi chilakolako ntchito zopatsa mphamvu mu ochitira masewera a. Kumbukirani kuti tisiye kagayidwe. njira zanu ndi pang'ono chakale.

Phunzirani za mahomoni wanu

Ngati kusintha m'thupi lanu Tingaone ndi apoyera, zifukwa zawo sangaone. Funsani dokotala wanu za mlingo wa mahomoni mu thupi lanu. Zimenezi zingakuthandizeni kudziwa bwino za madyedwe chakudya ndi masewera olimbitsa thupi.

Kuchepetsa kudya Kafeini

Munamva kuti patapita zaka 40 m'pofunika kuchepetsa Kafeini ankadya, koma sanamvere malangizo amenewa. Yesani n'kudziphatika kwa ponseponse (35-80 mg wa pa tsiku). Ndendende monga momwe ali kapu imodzi ya khofi.

Musagwiritse ntchito zowonjezera popanda madokotala malangizo

Lero, mu kuthamanga malonda, inu mosavuta chizolowezi kwa "matsenga mapiritsi, kutalikitsa achinyamata ndi kukongola." Komabe, kodi sanasankhe mavitamini ndi zowonjezera zakudya panopa nazo. Ngakhale ngati mukuganiza mulibe zokwanira vitamini D kapena calcium, mukhoza kuiwala kuganizira kuchuluka kwa mchere ankadya chakudya. Kukhulupirira akatswiri, chifukwa zakudya owonjezera monga oipa monga kusowa kwa iwo.

kugona Ndandanda

Achinyamata angathe kugona maola 4-5 tsiku osati wotopa nthawi yomweyo. Mwatsoka, masiku amenewo ali kale, ndipo tsopano muyenera kumanganso maola osachepera 7-8.

20-30 magalamu a mapuloteni pa chakudya

Mwatsoka, monga ife msinkhu, minofu yathu kuyamba kufooketsa. Kuwasunga mu mawonekedwe abwino, inu muyenera mapuloteni. Onetsetsani kuti aliyense chakudya mwawononga magalamu 20-30 zomanga thupi. Kumbukirani kuti minofu minofu akhoza aithamangitse mafuta.

antioxidants zambiri

Monga ife msinkhu, thupi likusowa antioxidants kwambiri. Iwo kuthetsa mavuto khungu obwera ndi ukalamba, kusintha ntchito m'thupi ndipo ngakhale kuteteza mitundu ina ya khansa.

Phatikizani mu zakudya Omega-3 mafuta zidulo

Ngakhale kuti khumi otsiriza wakhala yapamwamba anathematize mafuta zakudya, ena a iwo ndi zothandiza kwambiri. Ndi Omega-3 mafuta zidulo opezeka nsomba, mafuta, mtedza, mapeyala.

Kupanga zakudya zanu zabwino kwa mtima

Pamene munali wamng'ono, inu zimavuta nkhawa polimbana ndi dongosolo la mtima. Ndi nthawi kusamalira wanu "injini" ndi thandizo la mankhwala othandiza. Perekani mmalo CHIKWANGWANI zakudya wolemera CHIKWANGWANI, penyani mlingo wa mafuta m'thupi m'magazi. Kukonza chakudya chanu mu kukatentha awiri ndi kutaya nyama kukonzedwa.

Samalani mlingo kashiamu

nkhani ina imene lagona awononge anthu okhwima - ndi kupatulira minofu fupa. Pofuna kupewa osafunika wosweka, onani wambiri calcium. Iwo akhoza kuwapeza mkaka ndi zowonjezera zakudya.

Chingagwirizanitse Gulu

Zimakhala zosavuta kuthandiza makhalidwe wathanzi, teaming ndi anthu amene ali ndi zolinga zofanana.

Musaiwale za zokonda zawo

Tiyang'ane pakalendala yanu. Kodi pali ochepa maola owonjezera zochita mumaikonda? Ndi nthawi vutolo. Ndi nthawi yosangalala ndi moyo.

itanani bwenzi

Musaiwale kuti akhalebe nthaŵi yaitali limasonyeza chikhalidwe. Itanani abwenzi ndi kuitana iwo koyenda. Choncho zochita zanu chizolowezi kukhala wosangalatsa.

Pitirizani

Ndipo tiyeni zolimbitsa thupi kwambiri m'mbuyomu, palibe chifukwa kusiya gululi. Ngati mungathe kuyenda, kusambira kapena kukwera njinga, lekani kuchita izo. olimbitsa thupi amathandiza kuteteza matenda kagayidwe ndi kuteteza minofu imfa.

Chenjerani analimbitsa kariotrenirovok

Ngati mukufuna kubweretsa kulemera kubwerera mwakale mothandizidwa ndi cardio kwambiri, inu mukudziwa kuti Zimachititsa njala.

kusinkhasinkha

Kukwera masewero olimbitsa kumalimbitsa thupi, ndi kusinkhasinkha ntchito koyenera. Kusinkhasinkha, anthu muchepetse nkhawa, maganizo ndi nkhawa. Ndiponso maganizo ndi thupi ugwirizane thandizo anati yoga.