Yuav ua li cas thiaj poob phaus tom qab 40 xyoo nyob hauv tsev

2024 Tus sau: James Gerald | [email protected]. Kawg hloov kho: 2023-12-17 14:08

Txhua leej txhua tus xav ua kom yuag, tab sis nrog lub hnub nyoog nws nyuaj rau poob phaus. Thiab tseem muaj ntau txoj hauv kev kom poob phaus tom qab 40 xyoo nyob hauv tsev sai thiab yooj yim yam tsis muaj kev yoo mov.

Kev hloov pauv lub cev

Ua ntej poob phaus, koj yuav tsum nkag siab tias dab tsi tshwm sim hauv lub cev. Ua tsaug rau qhov no, nws yuav muaj peev xwm nrhiav txoj hauv kev los daws qhov teeb meem yam tsis ua mob rau koj txoj kev noj qab haus huv.

Tom qab 40 xyoo, cov hauv qab no tshwm sim:

• kev ua haujlwm ntawm cov kab ke ua haujlwm tsis zoo;
• cov metabolism hauv qeeb;
• cov leeg nqaij txo qis;
• qhov ntim ntawm subcutaneous rog nce;
• kev hloov pauv ntawm cov tshuaj hormones;
• qhov mob ntawm cov pob txha zuj zus;
• vascular teeb meem tshwm sim.

Thaum muaj hnub nyoog no, tib neeg tsis ua haujlwm, uas ua rau muaj ntau yam kab mob. Nrog lub cev ntas, nws pom zoo rau cov poj niam mus ntsib tus kws endocrinologist.

Cov cai loj

Txhawm kom poob phaus sai tom qab 40 xyoo nyob hauv tsev, thawj zaug koj yuav tsum mus ntsib kws kho mob - kws kho mob poj niam thiab kws endocrinologist. Qhov laj thawj yog tias kev kho qhov hnyav yuav tsum tau ua los ntawm sab hauv. Yog tias pom tias muaj kev cuam tshuam ntawm cov tshuaj hormonal, tam sim no txawm tias kev noj zaub mov zoo yuav tsis pab.

Ua ntej ib qho kev nqis tes ua los txo qhov hnyav, kev tshuaj xyuas yog suav tias yog qhov yuav tsum tau ua. Yog tias cov tshuaj hormonal zoo li qub, koj tuaj yeem hloov kho kev noj zaub mov kom hloov pauv koj tus cwj pwm noj zaub mov.

Khoom noj khoom haus

Cov lus nug yuav ua li cas thiaj poob phaus tom qab 40 xyoo nyob hauv tsev sai sai txhawj xeeb ntau. Yuav kom txo qhov hnyav, koj yuav tsum tsis suav cov zaub mov rog thiab kib. Nws raug nquahu kom ua pa lossis tsuas yog ua noj. Koj tuaj yeem ci, tab sis tsis siv roj. Rau qhov no, xaiv cov ntawv ci lossis ntawv ruaj khov. Nws tsis tas yuav tsum tso cov khoom qab zib tseg kiag li, koj yuav tsum tsuas yog txo lawv cov ntim.

Cov ntawv qhia zaub mov yuav tsum muaj cov khoom noj uas muaj qhov qis glycemic index. Cov pluas noj yuav tsum muaj cov carbohydrates yooj yim thiab cov protein. Nws yog ib qho tseem ceeb ntxiv cov zaub, txiv hmab txiv ntoo, khoom siv mis rau noj. Es tsis txhob nqaij, nws yog qhov zoo dua los noj cov nqaij nruab deg thiab ntses ntau dua.

Koj yuav tsum tsis txhob tshaib plab, vim qhov ntsuas no cuam tshuam rau koj kev noj qab haus huv. Nws yog qhov zoo dua los ua raws li kev noj zaub mov kom raug, thiab tsis suav nrog kev txwv nruj.

Cov ntawv qhia zaub mov yuav tsum muaj cov khoom noj qab haus huv uas saturate lub cev nrog cov vitamins thiab minerals. Tom qab 40 xyoo, cov khoom lag luam hauv qab no xav tau:

• qeeb carbohydrates - mov xim av, qhob cij tag nrho, buckwheat, hlaws barley thiab barley groats;
• cov protein - ntses, nqaij qaib, khoom siv mis nyuj, qe, offal;
• cov rog - txiv ntseej thiab roj flaxseed, txiv ntseej, avocados, noob;
• fiber - zaub ntsuab, zaub qhwv, txiv lws suav, legumes, txiv kab ntxwv qaub;
• antioxidants - blueberry, tsheb, currant, nyiaj pab, txiv hmab.

Nws yog ib qho tseem ceeb kom tsis suav cov khoom qab zib, khoom qab zib, khoom ci, khoom noj ceev, khoom ua tiav ib nrab. Koj yuav tsum txo kev noj cov zaub mov uas muaj cov hmoov txhuv nplej siab - pob kws, beets, qos yaj ywm. Cov carbohydrates ceev yog teeb meem: zib ntab, mov dawb, jam, khov, dej cawv. Yog tias koj xav kom poob phaus, rog rog, lard, butter yog contraindicated.

Txoj cai noj

Kev noj zaub mov zoo kuj tseem cuam tshuam koj kev noj zaub mov. Yog tias tsis muaj kev noj zaub mov kom meej, teeb meem nrog poob phaus tshwm. Thiab qee zaum, ntawm qhov tsis sib xws, nws nce ntxiv. Ntau txoj cai yuav tsum tau ua raws:

1. Tshwj xeeb tshaj yog txhua 3 teev. Qhov no ua rau cov metabolism sai. Nrog kev noj zaub mov tsis tu ncua, hnyav nce sai. Lub cev khaws cov rog raws li nws xav tau kom "muaj sia nyob".
2. Khoom noj yuav tsum muab tso rau hauv lub tais me me. Ua tsaug rau qhov no, nws tuaj yeem tshem tawm kev noj ntau dhau thiab kev nyuab siab ntawm tus txiav.
3. Koj tsis tuaj yeem maj nrawm thaum noj mov. Tsawg kawg 20 feeb yuav tsum siv sijhawm noj mov. Lub sijhawm no, ib tus yuav tsum tsis txhob cuam tshuam.
4. Tsis txhob ua raws txoj cai "tsis txhob noj tom qab rau". Nws tsis muaj feem cuam tshuam ntxiv lawm. Nws yog ib qho tseem ceeb kom tau noj hmo 3 teev ua ntej yuav mus pw. Thaum yav tsaus ntuj, koj xav tias tshaib plab, yog li koj tuaj yeem haus kefir 1 teev ua ntej koj hmo so.

Koj yuav tsum tau them sai sai rau cov ntsiab lus calorie ntawm koj cov zaub mov noj. Txhawm rau tshem tawm qhov hnyav dhau, lub cev yuav tsum tau txais tsis pub ntau tshaj 1500 calories hauv ib hnub. Qhov no txaus, thiab cov rog yuav tsis sau ntxiv lawm.

Tau kawg, koj yuav tsum tsis txhob noj 1,500 calories ib zaug. Daim duab no tau muab faib ua hnub. Nrog kev pab los ntawm kev noj zaub mov ib feem, koj tuaj yeem poob phaus sai, ua kom lub plab zom mov zoo.

Kev tawm dag zog lub cev

Xav txog cov lus nug yuav ua li cas thiaj poob phaus tom qab 40 xyoo nyob hauv tsev rau tus poj niam, koj yuav tsum tau ua tib zoo saib xyuas kev ua ub no. Kev ntaus pob ncaws pob tom qab 40 xyoo suav tias yog txoj hauv kev zoo los pab khaws koj cov duab. Khoom noj khoom haus yuav yog qhov tseem ceeb tshaj plaws, thiab kev tawm dag zog yuav txhim kho qhov xwm txheej ntawm qhov teeb meem.

Jogging yuav pab koj poob phaus sai thiab yooj yim. Tsis txhob ua kom lub cev hnyav nrog kev ua kis las, tab sis kev tawm dag zog lub cev yuav tsis ua mob. Koj tuaj yeem khiav ntawm txhua lub sijhawm yooj yim. Lub treadmill yog qhov tsim nyog rau qhov no, tab sis nws tseem muaj txiaj ntsig zoo rau kev tawm dag zog sab nraud.

Qee qhov kev tawm dag zog zoo yuav pab koj poob phaus. Thaum lawv ua tiav, ntau cov leeg ua haujlwm, uas ua rau poob phaus. Cov kev tawm dag zog hauv qab no suav tias yog qhov zoo tshaj plaws:

• squats;
• burpee;
• bar;
• ob txhais ceg viav vias;
• sib tw;
• thawb;
• kev ua haujlwm cardio

Ua luam dej yog ib txoj hauv kev zoo kom poob phaus. Txawm hais tias koj tsuas yog nyob ntawm dej, 200-300 calories ib teev twg tau siv. Dej kuj muaj cov kua dej ua kua, ua kom cov cellulite du. Cov dej num no rov ua kom tsaug zog, tshem tawm qhov nro, ntxiv dag zog rau cov leeg thiab tiv thaiv kab mob.

Ua luam dej qeeb thaum xub thawj, maj mam maj mam. Koj yuav tsum tau noj zaub mov hauv 2-3 teev, thiab tom qab qoj ib ce, noj cov khoom muaj protein.

Tom qab 40 xyoo, kev caij tsheb kauj vab muaj txiaj ntsig. Qhov no yuav pab tsis tsuas yog kom poob phaus, tab sis kuj tseem ua rau lub xeev ntawm cov hlab plawv ua haujlwm, txhim kho kev xav, thiab mob ntawm cov pob qij txha. Thaum xub thawj, cov chav kawm yuav me me, tab sis dhau sijhawm, lub nra yuav tsum nce.

Nordic taug kev yog qhov txiaj ntsig zoo. Qhov no yog qhov kev pom zoo ntawm lub hnub nyoog no. Thaum tawm dag zog, 90% ntawm cov leeg ua haujlwm, uas muab lub nra zoo.

Kev seev cev aerobics muaj txiaj ntsig, tsuas yog cov chav kawm yuav tsum yog qhov nruab nrab siv. Cov txiaj ntsig ntawm kev tawm dag zog tas li yog pom tom qab lub sijhawm luv: rog tau hlawv, lub cev nruj, cov leeg tau kawm.

Tsuas yog kws kho mob tuaj yeem teb cov lus nug ntawm yuav ua li cas thiaj poob phaus tom qab 40 xyoo nyob hauv tsev rau tus poj niam uas cev xeeb tub. Tias yog vim li cas nws thiaj zoo dua mus ntsib tus kws tshaj lij ua ntej ua ntej siv kev ntsuas zoo.

Npau suav

Kev so kom zoo pab koj poob phaus. Qhov laj thawj yog tias tsis muaj kev pw tsaug zog ua rau kev sib xyaw ntawm cov tshuaj leptin, uas cuam tshuam rau kev tshaib kev nqhis. Nrog rau qhov tsis txaus ntawm cov tshuaj hormones, tus neeg noj ntau dhau. Koj tsis tas yuav tsaug zog tshwj xeeb rau lub sijhawm, tab sis ntau npaum li lub cev xav tau kom rov zoo. Qee tus xav tau 5-6 teev, thaum lwm tus - 10.

Nws raug nquahu kom mus pw thiab sawv ntxov tib lub sijhawm. Qhov no yuav tso cai rau koj kom tsis txhob cuam tshuam kev sib pauv. Txoj hauv kev no yuav pab koj poob phaus sai dua.

Poob qhov hnyav tom qab 40 xyoo yog qhov ua tau yog tias koj ua zoo. Ua tiav cov txiaj ntsig yam tsis muaj kev noj zaub mov yuav tsum muaj kev noj zaub mov zoo thiab ua haujlwm lub cev. Tom qab ntawd qhov txiaj ntsig zoo yuav tshwm sim sai sai.

Cov txiaj ntsig

1. Tom qab 40 xyoo, ntau tus neeg tau hnyav dua.
2. Ua ntej poob phaus, nws raug nquahu kom sab laj nrog kws kho mob.
3. Poob qhov hnyav tau txhawb nqa los ntawm kev noj zaub mov kom raug, uas ntau yam zaub mov yuav tsum raug cais tawm.
4. Kev tawm dag zog lub cev muaj txiaj ntsig zoo.
5. Rau qhov poob phaus, cov khoom lag luam muag tshuaj tau siv, tab sis xav tau kev sab laj tshwj xeeb ua ntej noj nws.