Yenza ukunciphisa isantya semisipha
Njengoko sikhula, umzimba ulahlekelwa zizihlunu ngamanqanaba ahlukeneyo xa amadoda efikelela kwiminyaka engama-30 ubudala kunye nabasetyhini abadlula kwiminyaka engama-26 ubudala. Ngaphandle kokhuseleko olusebenzayo nolusebenzayo, izihlunu ziya kuncipha malunga ne-10% emva kweminyaka engama-50 kunye ne-15% xa eneminyaka engama-60 okanye engama-70 ubudala. Ukulahlekelwa zizihlunu kubangela ukulahleka kwenkxaso kunye nokugoba kolusu, oluphawu lokwaluphala.
Kubalulekile ukwazi ukuba nangona izihlunu ziya kulahleka ngokuhamba kweminyaka, nangona kunjalo, lo gama nje umthambo wesayensi nosebenzayo kunye nokuqina komzimba, kuya kwenza ukuba izihlunu zihlale zigcinwe kakuhle, kwaye zide zivumele izihlunu ukuba zikhule kwinqanaba elithile, ukuze ulusu lwazo luhlale luthambile.
Hlala ukwimo entle ixesha elide
Kungakhathaliseki ukuba isini okanye ubudala bunjani, umzimba omhle unokuthathwa njengobuso besibini ebantwini. Ukukhula ngokungenakuphepheka kukhokelela ekwehleni kwe-basal metabolism, kwaye nokuba utya ukutya okomileyo usemncinci kwaye ungatyebi, ingxaki yokunciphisa umzimba isaqhelekile xa ungena kwiminyaka ephakathi.
Ubudala yinto engenakuphikiswa ekhokelela ekwehleni kwe-basal metabolism, indlela ekuphela kwayo yokuzinzisa okanye yokwandisa i-basal metabolism kukusebenzisa izinto ezilawulekayo. Ngoqeqesho lwamandla ukukhuthaza ukukhula kwezihlunu, ukonyusa izinga le-metabolism yomzimba, ukulibazisa okanye ukuphepha ingxaki yamafutha asekuqaleni kweminyaka ephakathi, ukuze bakwazi ukugcina umzimba wabo uqinile kwaye unesimo esihle.
Hlala ukwimo entle ixesha elide
Kungakhathaliseki ukuba isini okanye ubudala bunjani, umzimba omhle ungathathwa njengobuso besibini ebantwini. Ukwaluphala kuya kukhokelela ekwehleni kwe-basal metabolism, kwaye nokuba utya kakuhle xa usemncinci, ingxaki yokunciphisa umzimba isaqhelekile xa ungena kwiminyaka ephakathi.
Ubudala yinto engenakuphikiswa ekhokelela ekwehleni kwe-basal metabolism, indlela ekuphela kwayo yokuzinzisa okanye yokwandisa i-basal metabolism kukusebenzisa izinto ezilawulekayo. Ngoqeqesho lwamandla ukukhuthaza ukukhula kwezihlunu, ukonyusa izinga le-metabolism yomzimba, ukulibazisa okanye ukuphepha ingxaki yamafutha asekuqaleni kweminyaka ephakathi, ukuze bakwazi ukugcina umzimba wabo uqinile kwaye unesimo esihle.
Awuthandi ukuya ejimini?
Xa kuthelekiswa nabantu abaselula abathanda ukuya ejimini ukuze bayokuzilolonga, abantu abakwiminyaka ephakathi kunye nabantu abadala bathanda ukukhetha ukuzilolonga ekhaya.i-treadmill yokubaleka ekhaya zezona zixhobo zabo zokuzilolonga bazithandayo.I-treadmill yasekhayaKulula ukuyisebenzisa kwaye ingasetyenziselwa iintlobo ngeentlobo zemithambo – ukuhamba kancinci, ukubaleka, ukubaleka ngokukhawuleza kunye neminye imithambo ye-aerobic, enokuphucula izinga lokugaya umzimba, kwaye ixesha likhululekile ngakumbi.
Uselula entliziyweni kwaye uzithembile ngakumbi
Xa kuthelekiswa nabantu abancinci abangawulolongiyo umthambo, abantu abakwiminyaka ephakathi nabadala abagxininisa ekulolongeni umthambo banamandla angcono omzimba kunye nokunyamezela. Lo mahluko unyusa ukuzithemba kwabo, kwaye imvakalelo yokuphumelela emva komthambo ibakhuthaza ngakumbi ukuba baqhubeke nomthambo, benze umjikelo omhle.
"Ukuba mtsha akupheleli nje emzimbeni nasebusweni, kodwa kukwamalunga nokuba mncinci entliziyweni, okukunika ukuzithemba ngaphakathi nangaphandle. Ukuzilolonga kuzisa ukuzithemba okufezekileyo namandla, kukhupha i-dopamine ukuze uzive wonwabile, kwaye kudala imeko yengqondo eyakhayo nenamandla."
Qhubeka uzilolonga, gcina umzimba wakho usempilweni, gcina ubudala bakho!
Ukuzilolonga umzimba, kubalulekile!
Ixesha lokuthumela: Agasti-04-2023