Ukudla kokudla kwesisindo emva kweminyaka engu-45

Ngokwezibalo, abesifazane abaningi abaneminyaka engama-45 ubudala baqala ukuthola isisindo futhi lokhu kubangelwa izici eziningi. Ochwepheshe bathi abesifazane abadala abakudingi ukuphishekela imingcele yemodeli futhi kungcono ukugxila emndenini onempilo, okuzosiza ekufinyeleleni isisindo esifisa. Ukudla kokunciphisa umzimba emva kweminyaka engama-45 kuyisethi yemithetho ethile engeke isisize kuphela ukuqeda amakhilogremu engeziwe, kodwa futhi isekela impilo.

Yidla owesifazane emva kweminyaka engu-45 ngokulahlekelwa isisindo

Owesifazane osemdala kufanele alahle izinhlobo ezihlukahlukene zendlala, njengoba lokhu kungathinta impilo. Izakhamuzi ziyaqhubeka ziphikisa ukuthi isinqumo esifanele kuphela kunanoma yisiphi isikhathi ukudla okunempilo kanye nendlela yokuphila enempilo .

Imithetho yokulahlekelwa isisindo emva kweminyaka engu-45:

1. Izitha eziyinhloko zesibalo esincane kakhulu kunanoma yisiphi ubudala samaswidi ahlukene kanye namafishi. Isinkwa sonke sezinhlamvu, shintsha indawo yonke-okusanhlamvu, ngaphandle kwama-biscuits ahlukene namaqebelengwane. Kunzima kakhulu ukwenqaba amaswidi, kodwa kunamaqhinga ambalwa, isibonelo, kunokuba ushukela, sebenzisa inani elincane lobuni noma izithelo ezomisiwe. Yidla izithelo ezimnandi, futhi uvumele inani elincane lama-coat oatmeal nama-marshmallows.
2. Ngemuva kweminyaka engama-45, kubalulekile ukufaka phakathi kokudla kokupheka kwesisindo sokudla okuqukethe ukudla okunamandla e-calcium nasensimbi. Into ewukuthi ubudala, inani lamathambo amathambo liyancipha futhi amathambo abe yizintambo. Ukuze ugweme izinkinga, lungisa izitsha ezahlukene ngokusekelwe emikhiqizeni yobisi, ukhetha izinketho eziphansi zekhalori. Abesifazane ngesikhathi sokuya esikhathini balahlekelwa insimbi eningi, izinga elijwayelekile elingabuyiselwa ngokudla ubhontshisi obuluhlaza, isibindi nama-apula.
3. Ngokuqondene nesibalo, futhi ukulahlekelwa isisindo kuyasiza ukuchitha usuku lokukhululwa, isibonelo, kanye ngesonto. Khetha wena okukhethwa kukho okungeke kubangele ukungazinaki. Okuthandwa kakhulu kulayishwa ku-kefir.
4. Ngezinsuku ezivamile, zithanda ukudla okuyingxenyana: ukudla okuyisisekelo oku-3 nokudla oku-2. Uhlelo olunjalo luzogwema ukubukeka kwendlala kanye nesifiso sokudla into eyingozi.
5. Ukubaluleka kwezempilo nokuhle kubalulekile nokulayisha ngokomzimba. Njengoba kunikezwe isikhathi eside kakhulu, ungachithi amahora e-gym, ngoba umbuso onjalo, ngokuphambene nalokho, ungalimaza kakhulu. Okuyinkimbinkimbi kakhulu yokulahlekelwa isisindo emva kweminyaka engama-45 kudingeke uzibheke ngokwakho ku-yoga, i-aqua aerobics, i-body flex.
6. Odokotela batusa ukusebenzisa izifundo nge-vitamin and mineral complexes, kodwa ungakhohlwa ukuthi izinto eziwusizo ngobuningi zitholakala ezitsheni nemifino entsha, okumele ibe khona kwimenyu yansuku zonke.
7. Ukugcina ibhalansi yamanzi emzimbeni, akubalulekile kuphela ukulahlekelwa isisindo, kodwa futhi nokugcina isimo sesikhumba esivamile, okuyinto, uma kunesifo esiphuthumayo, senziwa somile futhi sigubhuke. Ngesikhathi sokulahlekelwa isisindo ngemuva kweminyaka engama-45, uthuthukise imetabolism, kufanele uphuze amanzi ahlanzekile. Umkhuba wansuku zonke yi-1.5-2 amalitha.

Ngingathanda futhi ukukhuluma ngalokho ongakudla ekuseni, emini nakusihlwa. Ukuze uthole ukudla kwasekuseni, kungcono ukhethe ukudla okunamakhemikhali nama-protein. Isibonelo, kungaba yingxenye ye-oatmeal porridge kanye ne-toast nebhotela noma i-omelette enezimila. I-snack ilungele isiphuzo, kodwa ungaphinde uhlanganise ne-marmalade, ngoba udinga i-glucose. Imenyu yokudla kwasemini neyokudla ifana nezinhlobo eziningi, isibonelo, yingxenye yezinhlanzi ezinamafutha aphansi noma inyama enesaladi yemifino. Ntambama kuya ngenhla, ungakwazi ukwengeza isobho noma ukuhlobisa. Uma uzizwa ulambile kakhulu kusihlwa, bese uphuza ingilazi ye-kefir.