Iminyaka ngayinye inezici zayo zemetabolism kanye nesimo samazinga wehomoni, ngakho-ke akufanele udle ngendlela efanayo kuyo yonke impilo yakho. Ngaphezu kwalokho, ukulandela ukudla okufanayo: kungasebenza futhi kube wusizo kuwe lapho uneminyaka engama-20, kepha uma uneminyaka engama-50 kungaholela empilweni ebuthaka. Ukuvimbela lokhu ukuthi kungenzeki, lungisa indlela odla ngayo ngokuya ngeminyaka.
Ukudla ngokweminyaka: kuze kufike eminyakeni eyi-12-13 ubudala
Imvamisa, abazali bazolile ngeqiniso lokuthi ingane yabo inamakhilogremu athe xaxa, benethemba lokuthi ngesikhathi sokuthomba uzolula. Lokhu kwenzeka kaningi, kepha akufanele ulinde ngaphandle kokwenza okuthile.
Xhumana nodokotela wezingane noma isazi sokudla okunomsoco, ngoba izizathu zesisindo somntwana ngokweqile zingase zibe ukusebenza okungalungile kwezitho zangaphakathi. Uma uchwepheshe engazihlonzi izinkinga zempilo, cishe umnikeza ukudla okunama-kilojoule amaningi ngokweqile futhi uhamba kancane kakhulu. Kulokhu, okungenani nciphisa ukusetshenziswa kokudla okusheshayo kwengane futhi wengeze izithelo ezintsha nokudla kwamaprotheni (inyama yenkomo enamafutha, okusanhlamvu, inhlanzi, imikhiqizo yobisi) ekudleni, njengokungenani - yenza ukudla okunochwepheshe othatha. kucatshangelwa izici zomzimba nendlela yokuphila yengane.
Ukudla ngokweminyaka: ngaphansi kweminyaka engama-20
Isikhathi sobusha namuhla siyingozi ekuthandeni izinhlobo ezahlukahlukene zokudla okunamandla, izivivinyo zokudla okunempilo. Ngakho-ke, yintsha ethambekele ekungenweni yi-anorexia nervosa, isifo lapho umuntu ekhathazeke khona ngomqondo wokwehlisa isisindo somzimba futhi engakulungele ukudla kwaso kuphela, kepha nendlala. Njengomphumela wokuhlolwa kokudla, intsha ingakhula izifo ezingalapheki neziqhubekayo.
Faka inyama ekudleni (iyadingeka kakhulu emzimbeni okhulayo), imikhiqizo yobisi (ecebile nge-calcium, iwusizo ekwakhiweni kwamathambo nokwakheka kwamathambo), ukudla okuqukethe uvithamini C, okubalulekile ekuthuthukiseni ukungatheleleki kanye nokumuncwa kwensimbi. ngomzimba (izithelo ezisawolintshi, ama-currants, upelepele omnandi noshisayo, isipinashi).
Kule minyaka yobudala, ungahlala ezinhlelweni zokudla kwamaprotheni (i-Ducan diet, Atkins diet).
Ukudla ngokweminyaka: iminyaka engama-20 kuye kwengu-30 ubudala
Isikhathi sokubeka umzimba wakho ngokuhlelekile: ingxenye enkulu kuphela yezinqubo zokuthuthuka emzimbeni seziqediwe, isizinda se-hormonal sesizinzile, imetabolism iyasebenza. Izazi zokudla okunomsoco ziqaphele ukuthi akunzima ukulahla lawo makhilogremu athe xaxa kule minyaka.
Zama ukudla ngendlela efanele. Kule minyaka, kubalulekile ukucebisa ukudla ngamantongomane (anomsoco futhi adingekayo ukuze kuthuthukiswe isimo sesikhumba), okusanhlamvu okuphelele okunenkomba ephansi ye-glycemic (irayisi, amabele, ummbila, nokunye okufana nokolweni) kanye nemikhiqizo yobisi (isheshisa imetabolism) .
Kungcono ukuprakthiza izinsuku zokuzila ukudla izikhathi 1-2 ngesonto, isibonelo ngama-apula noma i-kefir. Uma usafuna ukuqhubeka nokudla, bese ukhetha indlela yokudla enamakhalori aphakathi nendawo (ngokwesibonelo, ukudla okune-protein-vitamin, ukudla okusanhlamvu (hhayi okwe-mono diet!). Engeza umsebenzi womzimba ukuze uthuthukise umphumela.
Ukudla ngokweminyaka: iminyaka engama-30 kuye kwengu-40 ubudala
Kule minyaka, imetabolism iyancipha, okuholela ekususweni okunzima kobuthi nobuthi emzimbeni nasezinkinga ngomsebenzi wepheshana lesisu.
Nothisa ukudla kwakho ngemifino nezithelo eziqukethe ifayibha yezitshalo nefayibha ehlanza umzimba woshevu. Yidla ukudla okukhanyayo - kungumthombo wama-antioxidants angahlanzeli umzimba kuphela, kepha futhi anciphisa ukuguga. Gwema amaswidi ajwayelekile anama-khalori aphezulu namakhekhe ngokuthanda uju nezithelo ezomisiwe.
Manje, okokuqala, ukuhlanza i-mono-diets (i-buckwheat nelayisi), izinsuku zokuzila zemifino zikufanele. Futhi, kanye ngesonto, ungahlela usuku lokudla okuluhlaza okotshani: udle imifino nezithelo eziluhlaza kuphela, uphuze amanzi ahlanzekile. Futhi qiniseka ukuhambisa okuningi, hamba ngezinyawo.
Ukudla ngokweminyaka: iminyaka engama-40 kuye kwengu-50 ubudala
Ngale minyaka, umzimba womuntu ukhiqiza ama-hormone ocansi ancipha, okuholela ekwandeni kwenani lamaseli anonile. Umzimba wesifazane ukhipha uketshezi olubi kakhulu futhi ugaye ama-carbohydrate alula ngobunzima obukhulu. I-metabolism ibambezela kakhulu.
Abesifazane abaneminyaka engama-40 kufanele badele kangcono usawoti wetafula, esikhundleni salo nosawoti omncane wasolwandle noma isosi yesoya, kusuka kupasta nemifino enesitashi (amazambane, ummbila, ama-beet, njll.). Shintshela ekudleni okuyingxenye ukusheshisa imetabolism yakho. Faka ukudla ekudleni kwakho okusiza ukwehla nokumunca amafutha (uphayinaphu kanye ne-kiwi), itiye eliluhlaza kanye nesoya (zinikeza umzimba ama-phytoestrogens adingekayo ngaphambi nangesikhathi sokunqamuka kokuya esikhathini).
Khetha ukudla okususelwa kwimifino nezithelo. Ukudla okuqukethe izinhlanzi nezinhlanzi zasolwandle nakho kuyasiza. Gwema ukudla okunama-protein amaningi.
Ukudla ngokweminyaka: kusuka eminyakeni engama-50 ubudala
Umzimba uba buthakathaka ngalesi sikhathi (kanti kwabesifazane kubhebhethekiswa ukunqamuka kokuya esikhathini). I-Metabolism iyaqhubeka nokuhamba kancane, izifo ziyanda. Ukwehla kwesisindo okumangazayo kungaholela emiphumeleni engenakulungiseka, ngakho-ke manje ukudla, okokuqala kunakho konke, kuphishekela umgomo wokuthuthukisa nokugcina impilo. Ngaphezu kwalokho, noma ngabe akukho isisindo esingeqile, ukudla ikhalori nsuku zonke kufanele kuncishiswe kakhulu, ngoba awusasebenzi, awudingi amandla amaningi njengakuqala (okunconywayo kwekhalori okuyi-1700 kcal ngosuku).
Manje udinga ukudla ngokwengxenye futhi ngezingxenye ezincane (akukho ngaphezu kuka-200-250 g wokudla ngokudla ngakunye). Phuza amanzi amaningi njengoba ukuphelelwa amanzi emzimbeni kuvamile ebudaleni. Ukudla kufanele kube nemikhiqizo yobisi (i-calcium iyadingeka ukuze kugwenywe ubuthakathaka bamathambo), okusanhlamvu (kunomsoco futhi kuyadingeka ekusebenzeni kahle komzimba), inani elincane lewayini elibomvu elomile livumelekile (liyasiza ukuthuthukisa ukusebenza kwe uhlelo lwenhliziyo nemithambo yegazi).
Ukudla kukaMichel Montignac kungathathwa njengokufanele: kukhuthaza ukusetshenziswa kwama- “carbohydrate amahle” (kungabangeli ukwanda okukhulu emazingeni kashukela). Ungalokothi uhambe ekudleni okucacile.