Dzivirira Midlife Kurera Kuwana

Zvemukati

• Ongororo ye

Kunyange kana usati wava pedyo nekuguma kuenda kumwedzi, zvinogona kunge zvatova mupfungwa dzako. Ndeyevazhinji vevatengi vangu vane makore anopfuura makumi matatu nemashanu, vanonetsekana nekukanganisa kwekuchinja kwehomoni pamaumbirwo avo uye uremu. Ichokwadi ndechekuti, kuenda kumwedzi, uye yapfuura perimenopause, zvinogona kukuvadza imwe metabolism yako. Nekudaro, ini ndaona vakadzi vazhinji vachibudirira kurasikirwa nehuremu panguva uye shure kweiyi shanduko yehupenyu, uye ikozvino kutsva kutsva kwakaburitswa mu Zvinyorwa zveChikamiro cheNutrition uye Dietetics inojekesa zvishoma pane mazano anoshanda.

Muchidzidzo cheYunivhesiti yePittsburg, vatsvakurudzi vakatsvaga vakadzi vanopfuura 500 mushure mekuenda kumwedzi kwemakore akati wandei. Mushure memwedzi mitanhatu, vakaona kuti mafambiro mana akatungamira pakurasikirwa nehuremu: kudya mashoma mashupika uye chikafu chakakangwa, kunwa zvingwa zvine shuga shoma, kudya hove dzakawanda, uye kudya mumaresitorendi kashoma. Mushure memakore mana, kudya masherufu mashoma uye zvinwiwa zvine shuga zvakaramba zvichisanganiswa nekudzikisa uremu kana kugadzirisa. Uye munguva refu, kunwisa zvibereko zvakawanda uye kudya nyama shoma uye cheese zvakawanikwawo zvakasungirirwa kubudirira kwekurasikirwa.

Nhau huru nezve tsvagiridzo iyi ndeyekuti nzira dzakaedza uye dzechokwadi dzatinoziva kuti dzinoshanda pakutanga muhupenyu dzakashanda kutsigira kuonda mushure mekuenda kumwedzi. Mune mamwe mazwi, haufanire kutendeukira kune chakakomba chikafu kana kunzwa kutongerwa kuti ukure zvakanyanya sezvaunokura nehungwaru. Uye iyi haisi yekutanga kudzidza kuratidza kuti midlife uremu huremu hunogona kuitika.

Chidzidzo cheBrigham Young chakatevera vanenge 200 vakadzi vepakati-kati kwemakore matatu uye vakatsvaga ruzivo rwehutano hwavo uye madyiro. Masayendisiti akawana kuti avo vasina kuita shanduko yekudya yekuziva vaive 138 muzana mukana wekuisa uremu, paavhareji angangoita mapaundi manomwe. Iyo sirivheri lining pano ndeyekuti tsika dzako dzinoita mutsauko, saka yakawanda kutonga kuri mumaoko ako, uye ndiko kupa simba. Chinokosha ndechekutanga izvozvi kuti ubvise huremu paunenge uchikwegura uye nekugadzirisa uremu mumashure muhupenyu zvisinganetsi. Heano mazano mashanu ehunyanzvi ekutarisa nhasi, uye matipi ekuaisa mukuita.

Dzivisa zvinwiwa zvine shuga

Kutsiva gaba rimwe chete resoda yakajairwa pazuva nemvura kunokuchengetedza zvakaenzana nemasaga mashanu emapaundi eshuga gore rega rega. Kana usiri feni yemvura yakajeka, tarisa yangu yapfuura positi nezve maitiro ekujazi iyo uye nei dhodhi dhayeti isingakurudzirwe.

Tsiva nzvimbo dzakadzika dzekoriori

Wanga uchiziva here kuti waigona kudya kapu imwe (saizi yebaseball) yemastrawberry manyoro ehuwandu hwemacalorie mupupunu imwe chete (saizi yechigunwe chako kubva painokotama kusvika kumuromo) yejamu restrawberry? Nguva zhinji sezvaunokwanisa, sarudza zvinyoro, zvikafu zvakakwana pane zvakagadziriswa shanduro.

Tora kuzadzwa kwako kwefibre

Fiber inokuzadza iwe, asi fiber pachayo haipe chero macalorie nekuti muviri wako haugone kuidya kana kuutora. Zvakare, kudzidza kweGerman kwakawana kuti kune gramu yega yega yefibre yatinodya, isu tinobvisa anenge manomwe macalorie. Izvi zvinoreva kuti kudya magiramu makumi matatu nemashanu efaibha zuva rega rega kunogona kudzima 245 macalorie. Mhedzisiro yakanaka ndeye michero nemiriwo ine ganda rinodyiwa kana mhodzi kana idzo dzine dzinde rakaomarara, pamwe chete nebhinzi, nyemba, uye tsanga dzakazara kusanganisira oats, mupunga wemusango, uye popped popcorn.

Idya zvimwe zvirimwa-zvakavakirwa kudya

Kuenda zvinomera, kunyangwe chikamu-chenguva, kunogona kukupa huremu hwekudzikira. Tarisa uone yangu yekumberi kutumira nezve iyi link pamwe neizvo zvausingafanirwe kuita veggie-based chikafu.

Chengeta bhuku

Chidzidzo cheKaiser Permanente chakawana kuti kuchengeta diary yechikafu kunogona kupeta uremu-kurasikirwa mhedzisiro. Chimwe chikonzero chinoita kuti chishande ndechekuti vazhinji vedu tinofungidzira mashandiro atinoita, kufungisisa zvatinoda zvekudya, kurerutsa kuti tinodya zvakadii, uye kuita kudya kwakawanda kusingafungi. Mune imwe ongororo yeCornell, vaongorori vaive nekamera yakavanzwa vachipfura vanhu panzvimbo yekudyira yeItaly. Pakabvunzwa vanodya kuti mangani chingwa chavakadya maminitsi mashanu mushure mekudya, 12 muzana vakati havana kudya chero uye vamwe vese vakadya 30 muzana kupfuura zvavaifunga ivo. Kunyora tsamba kunoita kuti ugare uchiziva uye nekutendeseka, uye kunogona kukubvumira kuona maitiro asina kunaka uye woashandura.

Iwe unofungei nezvenyaya iyi? Iwe unonetseka nezve menopausal kurema kuwana? Kana iwe wakakwanisa iwe uremu hwako kuburikidza neichi chikamu chehupenyu? Ndokumbira utumire pfungwa dzako kuna @cynthiasass uye @Shape_Magazine

Cynthia Sass inyanzvi yezvekudya yakanyoreswa ine madhigirii e master mune zvese zvinovaka muviri sainzi uye hutano hweveruzhinji. Kazhinji anoonekwa paTV yenyika, iye SHAPE anopa mupepeti uye mupi wezano kuNew York Ranger neTampa Bay Rays. Mutengesi wake wekupedzisira weNew York Times ndiye S.A.S.S! Pachako Slim: Kunda Kushuva, Donhedza Pounds uye Kurasa Inches.

Ongororo ye